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I come to YOUR kitchen anywhere in San Luis Obispo County, CA to teach you everything you need to know about whole foods nutrition and preparing the foundation of a healing, revitalizing and delicious wholefoods diet. We'll talk on the phone beforehand, so I can tailor your session to your goals, dietary needs, and taste preferences. Then, I'll email you the list of ingredients for your session. When I arrive, we'll discuss several important topics on wholefoods nutrition and review the informational handouts. Then we'll chop and cook together, and lastly, we'll feast together!
I can instruct you or your small group for up to 5 sessions - each one takes 2 - 3 hours. Each of the sessions is adaptable to wheat/gluten-free, dairy-free, and low-glycemic diets. You're free to schedule just one session, or up to all five!
I guarantee you’ll love the food AND feel increased vitality after three weeks of consistently eating the wholefoods diet that’s right for you, or I’ll refund your money.
I'd love to talk to you on the phone to answer any questions you may have.
(805) 547-9073
Now Offering:
- on-site cooking for your party/event OR meals to store & re-heat
- phone consultations in which I teach you the concepts from each session and email or fax you the informational handouts
- downloadable instructional videos for $7 each through this website
- monthly CookWell e-newsletter! Great info, recipes & schedule of classes at New Frontiers SLO, etc. Just email request to receive newsletter to: courtney@cookwell.org
SESSION #1: Whole Foods Cooking 101
We’ll discuss: whole foods cooking as preventative medicine, eating/cooking seasonally & the basics of macrobiotic theory (excess vs deficient body types & individual digestive strength), sprouting & simmering whole grains for best digestion & nutrient assimilation, glycemic aspect of diet, the nightshades, the broccoli family veggies, food-based vitamin/mineral supplements, better digestibility of beans, the CookWell list of wholefoods preparation staples for your kitchen & best cooking oils for various temperatures, the importance of drinking enough re-mineralized water daily, and blood type diet & lifestyle basics.
instruct on preparation of 4 items; possibly...
beautiful pot of black beans OR adzuki beans with cumin, coriander & ginger
sprouted, whole grain brown rice OR millet & amaranth to incorporate with the beans
ghee to use as a stable cooking oil
dark leafy greens & seasonal veggie stir-steam (meat optional)
give 4 handouts for reference:
list of whole foods preparation staples
recommended reading list
blood type diet & lifestyle basic guidelines
fantastic recipes #1
SESSION #2: Individualizing Your Diet & The Wonders Of Kvaas
We’ll discuss: mindfulness as it relates to preparing healing food, identifying emotional attachments to certain foods & learning to be gentle with oneself in eating healthier, how one’s needs change constantly, strategies for getting off refined sugar, the Ayurvedic body types and beneficial foods for each, maintaining proper body alkalinity through your diet, GMO’d foods, the oxalic acid veggies, the pros and cons of soy, the importance of cultured foods such as beet kvaas, and knife skills for safety and various textures and flavors.
instruct on preparation of 3 items; possibly...
yellow curry casserole OR East Indian vegetarian mung bean stew
red quinoa arugula tabouli
beet kvaas (Russian probiotic, mineral supplement, and liver tonic)
give 4 handouts for reference:
Ayurvedic body types and beneficial foods for each
general principals re: Ayurvedic diet
list of tasty herb/spice combinations for seasoning
fantastic recipes #2
SESSION #3: Food Combining & Getting Low Glycemic
We’ll discuss: the importance of proper food combining for best digestion and assimilation, how to gradually work toward eating a low glycemic diet as preventative medicine, symptoms of gluten & lactose allergies, flax or chia seeds vs. fish oil as supplements, nut/grain milks vs. raw dairy products, protein/fat/carb ratios for different metabolic types, suggestions on the enjoyment of cooking, and deeply listening to your body/mind to recognize imbalance & know what you really need
instruct on preparation of 3 items; possibly...
Smart Chicken OR tempe with curried shallots, arame & dulse sea vegetables, lemon and dill
yam and portabella mushrooms with coriander, nutmeg and ginger (OR for candida dieters: brown rice bake with shiitake mushroom, bok choy, asparagus and ginger)
cilantro cole slaw with cayenne, lime and dill
give 5 handouts for reference:
food combining fundamentals
symptoms of gluten & lactose allergies
chart of cooking times and water ratios for simmering each whole grain & beans
fantastic recipes #3
SESSION #4: The Wonderful World Of Sea Veggies & Sauerkraut
We’ll discuss: cooking with sea vegetables as a source of trace minerals in the diet and to help cleanse heavy metals and radioactive substances from the body, step by step how to make raw sauerkraut & the importance of probiotic-rich foods, the best brands of probiotic supplements, and the book: The Self-Healing Cookbook.
instruct on preparation of 2 items; possibly...
chili stew OR coconut curry with kombu & wakame sea vegetables
sauerkraut OR kimchee
give 4 handouts for reference:
benefits of 7 different sea vegetables and recipes for each
step by step for home-made sauerkraut
fantastic recipes #4
more fantastic recipes
SESSION #5: Calcium Uptake, Hormone Balance & Healthy Desserts
We’ll discuss: iron rich and calcium rich whole foods meals how to maximize vitamin/mineral assimilation with whole foods, hormone balance with whole foods diet & lifestyle, incorporating more raw and living foods into your diet and when is best to do so, the benefits of periodic cleansing diets for various organs and body systems, emotions as they relate to eating, how to fresh grind & culture low glycemic whole grains for baking sugar & gluten free desserts, and the book: Healing With Whole Foods
instruct on preparation of 3 items; possibly...
sugar & gluten free lemon-lavender poppy loaf
homemade lemon-tahini dressing over amazing green salad
toasted sesame-wakame as calcium supplement
give 4 handouts for reference:
CookWell calcium protocol
guidelines for hormone balance
colon cleansing guidelines
fantastic recipes #5
CookWell’s services are designed to give each client information to learn from to attain better health; they are not diagnostic or prescriptive. I encourage each client to listen to their body and compliment the information given with the advice of qualified health professionals.
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