Welcome to TotalTrueYou, where we provide objective health information so you can make informed health decisions.

The bottom line is to help put YOU back in the drivers’ seat, to support YOU making health decisions, using evidence-based information.

By working with TotalTrueYou, you will:
  • Learn the best ways to achieve and maintain a healthy body and lifestyle;
  • Implement dietary excellence™ in your everyday eating;
  • Become an informed health consumer;
  • Cut through the confusion of healthcare;
  • Give the gift of your health to your family.

What Makes Your Heart Sing?   
Where Do You Find Inspiration?
What Makes You Feel Like the Best You?
The total true you is the sum of your parts.  You are many things, and you can be your best self, when your mind, body and spirit are well-integrated —when you eat well, sleep well, love strong, laugh loud….

We will begin with you where you are right now, no experience or special skills needed.  Just You.  And together we’ll discover the TotalTrueYou.

Approved Wellness Forum Health Provider

totaltrueyou wellness forum healthTotalTrueYou is an approved provider of Wellness Forum Health, which has been in business for over 20 years and is based in Columbus, Ohio.  TotalTrueYou clients and members have access to both local programming, as well as programs offered by the corporate office.

Together with Wellness Forum Health we offer self-paced, online programs or local workshops to help you learn about things from the meaning of diagnostic tests to the healthiest diet that the research has shown; from learning about diseases and things you can do to help your aches and pains without using medication.

“We believe that it is the fundamental right of all consumers to have a complete analysis of the risks and benefits of any test, drug, supplement, procedure or medical practice of any type before making a decision to proceed.  This is not currently the way medicine is practiced, and we intend to change it.”  — Wellness Forum Health


Ever wish you had a nurse in the family?  Someone to ask all your health-related questions to?

We know how hard it is to navigate the healthcare system and understand what the best decision is for you.  We also know that achieving health is not a one-size-fits-all plan, it’s an integration of the sum of our parts.  We work with you from wherever you are to get you to where you want to be.

As informed medical decision consultants we will work with you to:

  • provide objective information about health-related topics,
  • make recommendations for improved diet and lifestyle habits, and
  • help you gain more control over your health and the healthcare system.

In order to do this we offer a few options:

  1. concierge program, where you will have access to us for a year for questions, consulting and continuing education.
  2. Programs through Wellness Forum Health, including their membership program that is rich with health-related information for the average consumer.
  3. Plus we run webinars and local workshops on all kinds of topics including, but not limited to: weight loss, cooking, women’s health, to children’s health, cardiovascular health and diabetes.  Find the upcoming events in our calendar.

Our programs are geared to “teaching you to fish” .

At the heart we are nurses who want to help the clients we interact with to become well again and have a quality of life.  We have realized that the best way to achieve this is to put the power back in the clients’ hands.

Catherine O’Rourke, BSN, RN

Wife, mom of four, nurse, no-recipe cook, problem solver—that’s the TotalTrue me.  I’ve been a practicing nurse since 2005, mostly in the ICU taking care of the sickest of the sick. After a few years, I realized that most of my patients had the same medical history: heart disease, cancer, diabetes, hypertension, high cholesterol, depression, anxiety, vascular disease, kidney disease, dementia…the list goes on. And many had all of these!

I began to feel as though I wasn’t really helping anyone in the long run. We pump patients with drugs, fluids, and “nutrition” therapies, add in several diagnostic procedures, a few surgeries and we fix them – for the time being.  Sooner or later, they’re back with the same issue, or yet another.

Never did I consider the food we ate to be the root of all these diseases. Then, I learned more about it. I watched the documentary “Forks Over Knives,” and since then, I’ve devoured all the information I could find about plant-based nutrition and the role of acidic foods in our bodies. Then, I changed my own way of eating.

As a nurse and a problem solver, I understand the importance of education and empowering people to decide to change on their own. I don’t want to tell you what to do, I want YOU to tell you what to do because you’ve been educated on how to understand medical information. You, yourself can have informed conversations with your doctor, make wiser choices, take control of your health. Be the TotalTrueYou.

Stephanie Hill, BSN, RN

Ask people why they chose a career in healthcare and most will say “to help people”. It was pretty clear from a young age that I had a passion for wanting to help people in their time of need so when it came time to decide on a future, nursing fit the bill perfectly.  I spent the majority of my nursing career in the operating room at the world-renowned Heart Hospital of Phoenix, AZ, where we specialized in treating cardiovascular disease and leading the industry with cutting edge technology.  Despite having the best technologies I was still seeing the same patients over and over again.  It seemed as though once you entered the ‘medical mill’ it was hard to escape.  Why were these patients never getting better?

In early 2016, I faced my own medical scare.  Because of my experiences in the medical field, I decided to seek out alternative treatment options that did not involve surgery or medication.  I immersed myself into books and documentaries that contradicted everything I had learned in nursing school.  Completely adjusting my diet, I went against traditional medicine and my illness went into remission within a short period of time.  This experience opened my eyes and mind to the role nutrition plays in overall health.

I enrolled in a program for health care professionals at Wellness Forum Health and learned from highly qualified providers.   I found that the real way to help people is to not push your opinions onto others, but feed them the knowledge they need to make INFORMED medical decisions, and to be their own advocate. 

I am a wife, mother of three, sister to six siblings, friend of many, fitness coach, and nurse – that’s the Total True Stephanie.   Who is the TotalTrueYou?


Concierge Health Consulting Services

Perfect for the person who wants to commit to intentional, proactive healthcare and informed medical decision making.  You will work closely with us as you improve your health, and you’ll also have an opportunity to learn about important health-related topics that affect you and the people close to you.  Read more…

Cost:   $425 per person per year

Wellness Forum Health Membership totaltrueyou wellness forum health

Regardless of where you are in the process, membership with Wellness Forum Health will benefit you.  First, we’ll teach you about dietary excellenceTM; the science and skills to eat for optimal health.  But we’ll also address issues that confuse even those who know a lot about nutrition – things like protein, oils, cooked vs. raw foods, and dietary supplements.  Read More…

Cost: $149 individual, $179 family membership first year; $10 per month after first year

Specialty Classes and Webinars

Includes programs on women’s health, sports nutrition, mental health, and other topics; guest speakers and other fun and educational activities.  See our current calendar of events for upcoming programs.

Preferred pricing for members

Permanent Weight Loss Program totaltrueyou wellness forum health

A plan for the rest of your life.  Offered through Wellness Forum Health.  Learn new strategies through specific activities designed to change your way of thinking about food and ultimately to change your eating behaviors so that you can enjoy eating without guilt or fear.  Read more…

Cost:  $297 for members; $446 for non-members,

PLUS $35/month for local support and workshops.

Food Over Medicine Class

Based on the book “Food Over Medicine” by Dr. Pam Popper.  This is an informational course on  with meals provided.   Check our calendar for the next class.

You will learn:

  • the optimal diet for humans and the science behind it,
  • the relationship between diet and disease,
  • how to have constructive discussions with your doctors,
  • how to read and understand research to continue learning on your own.

Cost:  $99 for members; $119 for non-members

Private Consultation for the “How”

If you’ve learned about the optimal diet and are looking for help with “how” to actually cook and plan and prepare food, or how to implement some of the lifestyle changes you’ve learned, this is for you.  From private cooking classes, meal planning, grocery store trips, or pantry clean outs, we can come in and help you with your specific needs.  Contact us to set up a time.

Cost: $65 per hour

Free Resources

Family & Friends Introductory Dinner totaltrueyou wellness forum health

Enjoy delicious food and participate in an interactive discussion about diet, lifestyle and healthcare.  You’ll become informed about the latest and best scientific information about health that will allow you to make the most informed decisions for you and your family.  It’s free, bring friends, and please make a reservation.


Join our local Middletown, CT community monthly for dinner, conversation, cooking demos and camaraderie.  Bring a dish to share enough for 3-4 people.  Families welcome.  Check our Events for the next one.

Dr. Pam Popper’s Weekly Newsletter totaltrueyou wellness forum health

This newsletter is sent via email every Monday and features articles about diet, health and medicine; an “Ask Dr. Pam” section; and announcements of upcoming events and learning opportunities through Wellness Forum Health.

Video Clips totaltrueyou wellness forum health

These “news programs” are emailed to subscribers on Tuesdays and Thursdays each week.  During these short videos Dr. Pam reviews published research, distilling important points from articles into easy-to-understand information for viewers.  This is an easy and entertaining way to stay up-to-date on relevant scientific developments.


We currently do local classes and workshops in AZ, CT, NH, NY and MA.

This calendar will be updated as we add-on more programs.  Ask us if you live in these areas when we’re coming next!

Coming up, (see calendar for details):

Monday May 15 – Middletown, CT:  Plantluck

Wednesday May 17 – Middletown, CT:  Free Family & Friends Intro Dinner

Saturday June 3 – Middletown, CT:  Summer BBQ Food Tasting

Thursday June 8 – Middletown, CT:  Free Family & Friends Intro Dinner

Saturday June 17 – Middletown, CT: Weight Loss Workshop

Monday June 19 – Middletown, CT:  Free Family & Friends Intro Dinner


Kids making cookies

At our latest Plantluck we had a couple of the kids do our demo.  They pick up on so much watching and listening to us –kinda frightening, but it’s also great when they adopt the good habits or traits. Recently my eight-year-old came to me wanting to make these cookies.  I said no because I …

We love Pho!

Last night we had our new favorite soup.  We’re a big soup family, especially in the cold months.  You can throw anything into soup and have the family eat it…it’s a great place to hide good stuff! We tried this a few times with different broths and hoisin sauces and this version is our favorite. …