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Doterra Essential Oil Reviews: Frankincense

In case you hadn’t already noticed, we’re big on essential oils. We use them for anything from fighting off colds to cleaning around the house. It’s fair to say that there’s a doTERRA essential oil for almost any ailment, and in the right hands essential oils can really be a powerful therapeutic tool. Today, my focus is going to be on doTERRA’s frankincense essential oil, easily one of our top five most-used essential oils. Stay tuned for more reviews on our favorite oils, as we examine the scientific evidence for their effectiveness and how they help us on a personal level.

Frankincense essential oil uses

Frankincense essential oil is anti-inflammatory, antiseptic, and analgesic…meaning it can be used for a wide range of applications in and around the home. Here’s a quick overview of the more popular uses for doTERRA’s frankincense essential oil.

Relieve indigestion

Frankincense essential oil can help to relieve symptoms of indigestion, such as gas, bloating, tummy aches, constipation, IBS and cramps. Frankincense essential oil acts similar to a digestive enzyme, speeding up the process by which your gastrointestinal system breaks down proteins, fats and carbohydrates. You can simply rub frankincense oil straight on your stomach to get the benefits, or, if you’re planning on taking it internally, make sure you use only 100% therapeutic-grade essential oil. If you’re using doTERRA frankincense essential oil, it meets this important criterion so you’re good to go.

Treat skin problems

For whatever reason, anecdotal evidence suggests that frankincense essential oil can speed up the healing of superficial wounds and visibly reduce scarring over time. It can be used to treat eczema (just make sure you mix it with a carrier oil like coconut oil or jojoba to reduce potential sensitivities), stretch marks, blemishes, and acne. Remember: a little goes a long way, so just a drop or two mixed with a carrier oil should be enough for each application.

Relieve joint and muscle pain

This is where the anti-inflammatory powers of frankincense really come into their own. Frankincense has been used to effectively relieve joint pain, muscle pain, and areas of swelling from blunt trauma injuries. Usually just rubbing a drop of doTERRA frankincense essential oil along with a small amount of carrier oil on the affected area is the most effective way of treating the inflammation and pain, but for faster relief try putting a drop of frankincense on a warm, moist towel and leave it on the affected area until it cools.

Reduce wrinkles and signs of aging

Frankincense essential oil is an astringent, meaning it causes the skin cells to contract and appear smoother and younger. This means that applying frankincense to your skin, along with a moisturizing carrier oil like jojoba or coconut, can not only reduce the development of wrinkles, it can actually make your skin appear younger. Essentially the same as what a toner and moisturizer would do, but without the chemicals and nasty side effects.

Alleviate stress

The aroma of frankincense oil is amazingly soothing, make it a great companion to lavender essential oil for relieving stress and relaxing your mind and body. The best way to whip up an anti-stress remedy with doTERRA frankincense essential oil is to simply put 3-4 drops in your diffuser and allow the aromatics to spread throughout your home. If you haven’t yet invested in a diffuser, sprinkle 2-3 drops in a hot bath and soak away your worries for 20 blissful minutes.

The science behind frankincense oil benefits

It’s one thing to read about all the anecdotal success that people have had with frankincense essential oil, but what about the cold, hard facts? I’ve reviewed the scientific literature, and here’s what I found.

Frankincense oil fights cancer

Happily, the claim that frankincense can actually inhibit the development of cancer is very much true. There’s countless articles in the literature demonstrating frankincense essential oils ability to kill tumor cells and induce cancer cell death. In addition to fighting breast cancer and pancreatic cancer, frankincense has also been shown to alleviate bladder cancer via oxidative stress.

Frankincense oil and immunity

Unfortunately, there’s not a lot of evidence to back up this claim, however what research has been completed suggests that frankincense essential oil exhibits “lymphoproliferative activity“. This means that it supports your lymphatic system, a critical part of a healthy functioning immune system.

Frankincense oil and microbes

There’s plenty of research showing the antimicrobial prowess of frankincense essential oil (which comes from the genus Boswellia, FYI). As this study indicated, frankincense essential oils were particularly effective against the fungal strains B. carteriB. papyrifera and C. albicans. Another article indicated that frankincense may also be effective against B. cereus and E. coli.

Frankincense oil and inflammation

They weren’t lying when they said that frankincense is anti-inflammatory. This 2006 study tested frankincense’s anti-inflammatory effects on mice, and the results were favorable. Another study in the same year indicated that frankincense species are effective in treating a range of chronic inflammatory diseases, including rheumatoid arthritis, Crohn’s disease, and ulcerative bronchitis. Another study found much the same thing, concluding that frankincense can be used to treat inflammatory diseases and inflammatory pain.

Our personal experience with frankincense essential oil

We probably bust open a bottle of doTERRA frankincense essential oil 2-3 times a week. I use frankincense oil on the bottom of my feet after my bi-weekly sprint sessions, as I used to have plantar fasciitis and it reduces post-workout inflammation. I also use frankincense on a mole or two on my stomach that I don’t want to turn into melanomas, and I often mix it in with some coconut oil and lavender essential oil to create a soothing aftershave, or even a beard oil when I’m giving my razor the cold shoulder. Liivi likes to diffuse frankincense when she’s feeling uptight or stressed, and rubs some on her adenoids when she feels a sore throat coming on.

If you’re keen on getting your hands on some wonderful therapeutic-grade frankincense essential oil, or you’d like to learn more, click here.

Buying the best essential oil diffuser

thrive primal essential oil diffuser guide

So, you’ve seen the amazing health and wellness benefits that essential oils can bring into your life. Excellent. You’ve signed up as a wellness advocate with the likes of doTERRA or Young Living, are buying oils on a regular basis, and use them daily. Awesome. Perhaps you’re just buying oils occasionally, when you’re favorites run out. That’s cool too!

But what about diffusers? They’re typically a larger investment than single oils, and you’ve heard that a lot of diffusers don’t really cut the mustard. You want a diffuser that’ll stand the test of time, fill your home with wonderful aromatics, and above all not break the budget. It’s a hard bargain you drive, but a commendable one.

This post is all about helping you reach an informed decision about which diffuser is best for your needs. While I’ll admit up front that I’m a doTERRA advocate (because they’re so darn awesome!), I’m making a point of being as impartial as possible and reviewing a wide range of diffusers from different companies.

Common types of diffusers

There’s plenty of confusion out there when it comes to diffusers, and part of that is because of the wide range of types that are available on the market. Ultimately, however, there’s 4 main varieties of essential oil diffuser:

  • ultrasonic diffusers
  • nebulizing diffusers
  • heat diffusers
  • evaporative diffusers

From the experiences we’ve had and the preliminary research I’ve conducted, I personally wouldn’t recommend using heat diffusers or evaporative diffusers. From most accounts, they aren’t as effective at spreading the essential oils throughout a space, and in some cases (as with the heat diffusers) the essential oil may be denatured by the process. Feel free to make your own conclusions on this one, however.

Whether you choose to invest in nebulizing or ultrasonic diffusers is up to you. Here’s a few pros and cons for each:

  • nebulizing diffusers are perhaps the most effective diffusers at covering a large area. The essential oils attach directly to the unit, so there’s no water required, and they can fill a room much more quickly than ultrasonic diffusers. However, they do tend to cost a little more than ultrasonic diffusers, and you’ll go through your oils quicker.
  • ultrasonic diffusers are generally cheaper than nebulizing diffusers and double as a humidifier, which is useful for those cold, dry winter months or if you’re sleeping in a room with low relative humidity. Many of them do tend to have lights that you can’t turn off, which isn’t great for melatonin, and they’re not quite as strong as the nebulizing diffusers.

Purespa ultrasonic essential oil diffuser

This is one classy ultrasonic diffuser. It’s relatively compact, looks good, and is BPA free. Here’s the pros and cons of the Purespa Deluxe Ultrasonic Diffuser:

Pros

  • Large 120 ml tank, which means it can be left on for up to 10 hours. That’s considerably longer than most other diffusers, which typically range between 2 and 6 hours.
  • The LED lights can be completely switched off! This makes it a great choice for having in your bedroom as you sleep.
  • Easy to clean and refill 
  • It looks pretty darn sexy, if I’m honest.

Cons

  • Many people have reported that the diffuser went downhill after a month. Some have said that it becomes noisy or inefficient after that time, but it’s worth noting that the company who makes them seems to have good customer service, and they typically replace the unit no questions asked.
  • The touch-sensitive on/off switch can be difficult to operate for some people.
  • It’s a little noisier than some other ultrasonic humidifiers. Not super noisy, but the slight whirr may annoy some people.
  • The lights continuously toggle through a series of colors rather than remaining on one, which might put off some people.

Overall, the Purespa Deluxe diffuser deserves much of the hype it receives. The fact that the some of the units degraded after a month might worry me, but that was only for a very small minority of the purchasers and that’s likely to happen to many diffusers, no matter how good the quality is. I really like that it can go completely dark, which to me makes it a great diffuser+humidifier combo at night.

Cost: $40-$50 on Amazon (there’s a less fancy, but equally effective, version of the Purespa diffuser for $10 less than the deluxe version)

Trillia MINA III Aromatherapy Nebulizer diffuser

The future is here, and it looks like the Trillia Mina III Nebulizing essential oil diffuser. It’s a ridiculously long name for a super-sleek yet down-to-earth diffuser that packs a serious punch. If you’re ok with spending a bit more money, this could be the right diffuser for you.

Pros

  • Looks fantastic, either in the natural wood finish or the sleek white version
  • For a nebulizing diffuser, it’s one of the most quiet I’ve found. The pump is rated at a super low 5 db noise level, so it’s almost as quiet as an ultrasonic diffuser
  • The nebulizer and high performance air pump mean it can service up to 800 square feet of your home! That’s actually pretty impressive. 
  • Your essential oils are completely encased in glass, meaning there’s no potential for plastic degradation as with some ultrasonic diffusers

Cons

  • It’s a whole lot more expensive than your average diffuser
  • It’s still a little noisier than some of the higher quality ultrasonic diffusers
  • Shuts off automatically when the oil runs out, but the light stays on until it is manually switched off. Kind of unnecessary.

I’m actually hard-pressed to find much wrong with the Trillia Mina III. I love that the essential oil is completely encased in glass, because I simply can’t bring myself to fully trust plastic diffusers. This means that you can diffuse citrus essential oils without any concern of plastic breakdown, as is the case with some other diffusers. I’m also impressed with how much coverage this thing has – some people have even reported that it can diffuse effectively over 1000 square feet. This means that, while it’s more expensive than other diffusers, it does the job of 3 or 4 cheaper diffusers. Kind of a no-brainer, really.

Cost: $99 on Amazon.

Urpower ultrasonic essential oil diffuser

Easily one of the most popular diffusers available, the Urpower Essential Oil Diffuser has an average rating of 4.6 out of 5 from a whopping 12,000 reviews on Amazon. It’s hard to argue with those statistics. At the time of writing this post, it’s also one of the cheapest diffusers we’ve come across, at a measly $20.

Pros

  • Two mist settings, meaning you can up the ante when you need more essential oil action around the home or if you’re using it in different-sized rooms  
  • Super quiet, perhaps the most quiet ultrasonic unit I’ve come across
  • Small and compact, making it a good travel companion
  • Considerably more affordable than most other high-quality diffusers.

Cons

  • It can be hard to twist off the top of the unit to fill up the reservoir.
  • Only operates for up to 6 hours
  • While the LED lights can be turned off at night, the small “on” indicator light can’t. Not great for sleeping.

If you’re looking for a solid choice at a low price, you could do worse than the Urpower Essential Oil Diffuser. You’re not going to get as much coverage as the Trillia Mina III, nor as long an operation time (like the Purespa Deluxe), but I definitely wouldn’t hesitate to recommend it to any first time essential oil users.

Cost: $20 on Amazon (currently on special)

Innogear ultrasonic essential oil diffuser

Look the same as the Urpower diffuser? That’s because it is! Exact same product, different name. The Innogear essential oil diffuser is also going for $20 right now, so it’s really just down to the name.

doTERRA ultrasonic petal diffuser

The doTERRA petal diffuser is simple and straightforward. It lacks many of the finer points that other diffusers offer, and is admittedly a lot less aesthetically pleasing, but I don’t mind that – not every diffuser needs to be a work of art! This was my very first diffuser, and it continues to work without a hitch 3 years later – it’s even travelled with me across several continents, so that’s saying something!

Pros

  • Simple and reliable. I’ve never had any issues with this product  
  • Reasonably quiet, although does have a slight tinkling sound occasionally
  • Mist reach of up to 330 square feet, which is more than many other ultrasonic diffusers

Cons

  • The LED light can be switched off, but there’s still a small light behind the “on” indicator that can’t be switched off. This does create some light, which can be annoying for sleeping.
  • A bit “uglier” than some other ultrasonic units
  • Could do with a slightly longer operation time

Ultimately, the doTERRA petal diffuser is still a good first choice for those starting out with essential oils. I can personally say that these things just keep on going, so there’s no doubt to its quality. It is, however, a bit more expensive than many of the other ultrasonic contenders.

Cost: Currently $58.60 on Amazon. Note that it can be bought wholesale for $47 if you’re a doTERRA Wellness Advocate.

doTERRA ultrasonic lotus diffuser

I haven’t tried the doTERRA lotus essential oil diffuser yet but based on preliminary reviews wouldn’t recommend it. It’s horribly overpriced, and as far as effectiveness it’s about the same as most other standard diffusers. You’re better off investing in the Trillia Mina III, which is still $20 cheaper and works far more effectively. 

Pros

  • Looks nice, and has a relatively unique design
  • Doesn’t take up much surface area

Cons

  • Ridiculously overpriced for what it is: a standard essential oil diffuser.

Cost: $120 on Amazon.

Young Living ultrasonic diffuser

The Young Living Rose Home Diffuser is essentially just a more expensive version of the doTERRA petal diffuser. It has all the usual features that most ultrasonic units provide, and is a solid yet unexciting choice for your first diffuser.

Pros 

  • Looks nice-ish, if you like roses!

Cons

  • Super expensive, for what you get: a standard ultrasonic diffuser
  • Has been known to break down after 6 months
  • Has a smaller coverage than the doTERRA petal diffuser

Overall, it doesn’t really make sense to buy this unit (or the Young Living “Dewdrop” diffuser, for that matter) when you have so many other, more reasonably-priced diffusers available.

Cost: $75 on Amazon.

Which essential oil diffuser is best?

It’s difficult to say which is the king (or queen) of diffusers, as there’s just so many different kinds out there. I have, however, reviewed a good range of diffuser types over varying price ranges, so this gives you a good idea of how the market is segmented. Based on my own experiences with these diffusers and other people’s reviews, here’s my two picks.

Best ultrasonic essential oil diffuser: the Purespa Deluxe Ultrasonic Diffuser. For what is still a reasonable price of around $40, you get a top-quality diffuser that has an impressive operation time of 10 hours and with lights that can be completely turned off to help you sleep. It’s only shortcoming is a slightly smaller coverage than the doTERRA petal diffuser.

Best nebulizing essential oil diffuser: while I only reviewed one nebulizing diffuser, the Trillia Mina III Nebulizing diffuser is the obvious choice for top-quality essential oil aromatherapy. I love that it’s made from hand-blown glass, that it doesn’t contain any nasty plastic, and that it can diffuse over a huge area. In this way, it replaces up to 4 ultrasonic essential oil diffusers. The price may deter some buyers, but if you’re looking for quality, this is a great choice.

What essential oil diffuser to you use? Would you recommend any specific diffuser to the team here at Thrive Primal? We’d love to know how you got on with your diffuser purchasing experience!

Wellness career: My experience with the Institute for Integrative Nutrition (IIN)

I’m writing this article having just finished my 1-year holistic health coaching certification through the Institute for Integrative Nutrition a couple of weeks ago.

This article is to share my experience with the IIN program and to help you discover a potential path into better personal wellness and maybe even a career in the health field, if it interests you. (Also check out my Become a Health Coach page!)

The buzz around Institute for Integrative Nutrition

I’ve read a lot of different comments and so-called “reviews” on Integrative Nutrition around the internet, and I noticed some of them weren’t even written by people who completed the course, they were just based on an outside point of view or hear-say.

Personally I think that’s pretty unfair, and I wanted to contribute an honest run-down as someone who has actually done the course.

All I can say about IIN haters is this:

Natural DIY_jealousy-01

Preventative healthcare (or often called “alternative”, even though it should be the main and primary approach to wellness, except in the case of an emergency) is a growing field, and its success threatens the monopoly that conventional medicine currently holds.

I think that scares a lot of conventionally-educated professionals, and companies who make a lot of money off of feeding pharmaceuticals to desperate people who don’t know any better.

This is not to say that I think IIN is for everyone. That’s definitely not the case and I wouldn’t recommend jumping into the course without a good amount of research and consideration.

All I can do is share my own experience, and hopefully that will help you gain more insight and help you get to wherever you are hoping to go with your health and your career.

Me before IIN

Before I enrolled with the Institute for Integrative Nutrition I was working in the interior design industry, which is what I studied in university. Actually working in your field seems to be a feat in itself these days, however I had discovered that I found it pretty shallow and un-fulfilling.

I would spend free moments at work googling natural solutions to health issues and the nutritional power of real foods. I was fired up about natural health and I wanted a certification to round out my knowledge.

Here are a couple of pages from my workbook at the beginning of my studies with IIN.

career in holistic health image_1

Feeling stuck & knowing you have more to offer

You can see I felt stagnant in my job and really wanted to do something more meaningful and valuable.

I knew preventative, holistic health & nutrition was where I should focus for a career shift, because I literally couldn’t stop consuming information about it, and would talk someone’s ear off about it if they gave me half a chance. To this day when I catch up with my partner Will in the evening I’m usually raving about some cool new health or nutrition thing I researched that day.

Pros & Cons of IIN

I did a bunch of research before jumping into enrolling in a nutrition program, and I definitely had doubts about IIN.

My main reservation was how cheesy and almost cult-ish their marketing seems. I didn’t like how their site tries to push you to speak with a representative, and doesn’t actually give that much information about the curriculum besides some over-arching statements like “learn 100 dietary theories”.

When I eventually did talk to an enrollment advisor on the phone, I found her to be pretty vague in answering questions about the program, and kind of pushy and seedy.

However, the pros out-weighed the cons for me in the end, because there are some seriously AWESOME, UNIQUE things about IIN’s school and program. Here are some of the highlights from my perspective:

  • Learn from anywhere. I wouldn’t have been able to enroll in nutrition school if I had to attend classes, because I have to keep a full-time job. I listened to my lectures during my commute or while cooking dinner, and then spent a couple of hours on the weekend doing workbook exercises and taking notes.
  • Personal growth & business education. Unlike your average university education where you learn a whole lot of theory but then have no idea how to succeed in the real world, I really liked that IIN’s curriculum walks you through a gradual process of personal development, so you can clarify your ‘offering to the world’ and really make it a marketable, appealing package. This is exciting and useful whether you want to sell your services to the public, or just be able to convince yourself and your family to make a lifestyle change.
  • Mind-blowingly awesome lecturers. The contributing faculty at Integrative Nutrition is basically a who’s-who of the alternative health world. Dr. Deepak Chopra, Dr. Andrew Weil, David Wolfe, Sally Fallon Morell, Dr. Barry Sears, Gary Taubes and Dr. Mark Hyman were some of the highlights for me. These are some of the absolute top names in forward-thinking nutrition and health. The cool thing is the IIN lectures are very recent and fresh so you get to hear about their latest work and research hot off the press.
  • Highly inspiring graduates. Although the marketing and enrollment process wasn’t that appealing to me, I got past that hurdle by checking out how successful some of IIN’s grads are. Some of the ones I find most inspiring are Isabel Foxen-Duke, Christa Orecchio, and Alisa Vitti.

 What IIN did for me

As soon as I enrolled with IIN, I had this huge, glowing, vibrating feeling of having opened the door to destiny or something. It was totally awesome.

During my year at IIN I’ve been able to:

  • present a series of wellness lectures at a large corporate office
  • land a paying client
  • connect with other students around the world who are valuable friends and contacts, and see how they have applied their IIN knowledge, whether for personal healing and growth or in a business context
  • learn how to take great care of myself and start showing myself a lot more love
  • learn a boatload of actionable techniques and strategies for lifestyle change and healthy eating, which I’ve applied to myself and also helped others
  • start and maintain a yoga and meditation practice, which is a huge step considering any type of spirituality or practice was a LONG shot away for me, one year ago
  • have my mind expanded about different nutritional approaches that can work for different people
  • learn how to market my services in a loving, genuine and valuable way
  • feel like I’ve finally found my mission in life that I can never get enough of!!

Some warnings or things you should know

As I said earlier, my goal with sharing this experience is to help others gather information and make the smartest, most informed decision. Here are some things you may want to be aware of if you’re considering studying holistic nutrition:

  1. It’s not an automatic job  – just like when you go to university or college you attend classes and study and write tests and graduate, and then you have to go out and pound the pavement yourself. You have to produce marketing materials (like a CV, or a website, or whatever) and make yourself known to the world. IIN is the same way. There is A LOT of juicy and inspiring information shared in the course, but actually doing the work is up to you. Making a new career happen, by yourself and for yourself, will be the scariest and most difficult thing you will do, but also the most exciting, exhilarating and rewarding.
  2. You will learn conflicting theories – I read one “review” of IIN (again by someone who hadn’t actually attended the course) where they said it was a “confusing and misleading” school that taught “many opposing theories”. That’s the interesting thing about nutrition – it’s not like math where there’s only one right answer. It’s more like politics or religion, where people are very quick to defend their personal preference, but a lot of different approaches CAN work and be effective. I see this as a positive point of IIN in that it doesn’t indoctrinate students with one “correct” approach such as veganism or macrobiotics or the blood type diet etc. It touches on all of these (and many more), exploring the pros and cons and suggesting where they might work for different individuals in different situations. This helps you experiment with applying or recommending different approaches that might be uniquely effective for you, your family or your clients.
  3. You will not be forced to do the work, and the tests are easy – surprise, there will be no one pestering you and watching over your shoulder to make you do the work. I found that IIN required a lot more independent motivation that even university did, since it’s distance learning and it all depends on your own passion and fire to make it happen. The tests in the IIN curriculum are simple and basic, more like a walk-through or overview of the information. However the information on offer is very in-depth and complex and it’s all there for you if you’re hungry for it.
  4. You get what you put in – I’m commenting again on other reviews of IIN that I saw before I chose to enroll, where the writer was complaining about basically not having an Ivey league accreditation and high-paying job handed over at the end. IIN is a certification, not an automatic ticket to the top. I believe that IIN is good for people who have that insatiable drive to engage with the world of holistic health and really feel that that is their mission in life. It’s not for those who just might want to dabble in a little bit of reading about nutrition, because they will not get much out of this course. If you want to do some casual reading, try just checking out some blogs or buying a couple of books on the subject, rather than engaging with a big investment like IIN that requires a passionate self-starter.

Is the IIN Health Coaching course worth it?

For me, it was totally 100% worth it. I’ve taken a huge step toward becoming the valuable, in-demand wellness professional I want to be, and learned so much about how to share that offering with the world. And judging from the comments, inspiration and excitement buzzing around the roughly 1500 other students in my enrollment class, they are all absolutely loving their IIN experience as well.

Who is IIN right for?

  • people who want to shift into the wellness profession but do not want to spend 4 years doing a degree. IIN arms you with the practical skills to get in the field and start counselling clients in one year, and you can even start while you’re a student.
  • people who want to start an incredible personal growth journey, regardless of their profession. A lot of the students in my class were working on their own health issues or wanted to help those in their family.
  • people who already have a related certification but want to expand their offering. This would be people like doctors, nurses, dentists, personal trainers, acupuncturists, social workers, dietitians, massage therapists, etc etc. The IIN approach is called integrative for a reason – it brings wellness knowledge full-circle to help counselors improve their clients’ lives from all sides, not just diet.

Who should not enroll with IIN?

  • people who need someone else to organize or direct their activities
  • people who don’t believe that nutrition and lifestyle practices can affect your health
  • people who cannot be bothered making a change or trying something new
  • people with a closed heart or judgmental outlook

The Thrive Primal IIN Discount Scholarship

If you’re feeling informed, engaged and inspired by this article, I’m excited to say that I’ve been given license to share a discount with my readers of up to 25%! To get the full discount, you have to pay the tuition fees in full before March 20. Click here to find out more and access the discount.

If you enroll through the above link, I will receive a small payment that goes toward keeping this site running, so I can continue to share this valuable information. If you appreciate the effort I put into sharing this info, it would be awesome if you could enroll through my link. Thank you!! :)

Shine on.

 Questions or comments?

As a proud and thriving graduate of IIN I’m totally keen on helping other passionate people have the same awesome experience I had. If you have questions I would be happy to help you out, just get in touch via the contact page.

Also check out my Become a Health Coach page for some interesting articles about why health coaches are so important to the future of healthcare, and to grab free info about the IIN program. Cheers!