Services

 

Classes

I’d love to come to your kitchen to teach you about whole food nutrition and preparing the foundation of a healing, revitalizing and delicious wholefoods diet. We can talk on the phone beforehand, so I can tailor your session to your goals, dietary needs, and taste preferences. Then, I can email you the list of ingredients for your session. When I arrive, we’ll discuss several important topics on whole food nutrition and review the informational handout pages and recipes. Then, we’ll chop and cook together, and lastly, we’ll feast together! I can instruct you or your small group (CookWell Parties are an option too!…see bottom of page), and you’re free to schedule whichever session you’d like.

I recommend “Starting With The Basics”, even if you’ve been cooking with whole foods for years (the description of this foundational session will show you why). Or, you can mix and match topics and dishes to create your own, perfectly personalized CookWell session!

Each of the sessions is adaptable to any taste preferences and dietary restrictions such as gluten-free, dairy-free, vegan, and low-glycemic diets. I guarantee you’ll love the food AND feel increased vitality after three weeks of consistently eating the whole food diet that’s right for you, or I’ll refund your money. I’d love to talk to you via phone or email to answer any questions you may have.

Please contact me here: Contact

Note: When ordering classes, please refer to the GREEN code to the right of the class title.

 


Getting Started With The Basics [Basics]

We’ll discuss the healing & balancing philosophy of macrobiotics for seasonal eating and cooking, how to cook beans perfectly for easier digestion, the three ways to neutralize phytic acid in whole grains for better nutrient assimilation, various kinds of dark leafy greens and which are best eaten raw vs. cooked, the nightshade vegetables, food-based vitamin/mineral supplements, the CookWell list of wholefoods preparation staples, blood type basics, the best fats & oils for various cooking temperatures, knife skills, and the importance of drinking enough re-mineralized water daily.

Together we’ll prepare and eat 4 dishes

1. beautiful pot of black beans or adzuki beans with cumin, coriander & ginger
2. sprouted, whole grain millet & amaranth
3. ghee to use as a high temp cooking oil
4. seasonal veggie stir-steam with dark leafy greens

You’ll get 5 handouts for reference

1. list of whole foods preparation staples & CookWell terms
2. recommended reading list
3. blood type basics
4. seasonal foods & cooking for balance
5. fantastic recipes from this session including positively perfect brown rice


Whole Food Cooking for THE HOLIDAYS! [Holidays

Get inspired with several, fantastically delicious, whole food recipes for the holiday season and beyond…We’ll prepare and eat: yam & portabella mushroom bake (better than candied yams!), low sugar ginger-orange-cranberry relish, heritage chicken if you’d like, and delicious dark leafy greens to alkalize and balance heavy holiday meals. We’ll discuss whole food diet & lifestyle to help you maintain good digestion and personal balance through the holidays and well beyond!


Cooking & Baking with Gluten-Free Grains [GF]

This class will give you everything you’ll need to know to start baking with the nutrient-dense, low-glycemic, gluten-free whole grains such as millet and amaranth, AND how to sprout & simmer these grains as well as brown rice to use as a base for any meal or dessert. We’ll discuss how to traditionally culture millet & amaranth to make astounding breads and baked desserts which can be made sugar-free as well! We’ll talk about strategies for gradually getting lower glycemic in your diet as preventative medicine for the top ten most common diseases of modern people.

This class includes sugar & gluten recipes for positively perfect brown rice
, sprouted & simmered millet and amaranth, 
sweet cultured coriander corn bread, 
amaranth flour almond-nutmeg-coconut cookies, 
holiday ginger-spice cake, 
apple pie rice
, carob-coconut cloud Together we’ll enjoy these sugar & gluten free desserts:amaranth cookies, 
carob-coconut cloud
, apple pie rice (tastes like apple pie with a raspberry drizzle!)


Whole Foods Cooking for the Optimal Woman: Calcium uptake, hormone balance & getting off sugar [OW]

We’ll discuss calcium-rich whole foods meals and how to maximize mineral uptake, hormone balance with whole foods diet & lifestyle, how to wean yourself off spiking blood sugar, the benefits of periodic colon cleansing, emotions as they relate to eating, and how to gently work toward the diet & lifestyle that’s best for you.
Together we’ll prepare and eat adzuki bean stew with seasonal veggies and wakame sea vegetable tasty toasted sesame-wakame as a calcium supplement You’ll get 4 handouts for reference the CookWell calcium protocol
guidelines for hormone balance
colon cleansing guidelines fantastic recipes from this session and more!


Proficiency with HERBS & SPICES [H&S]

You’ll learn how to cook deliciously with ground spices and herbs of all kinds! Understand the basic flavor profiles for Indian, Thai, Italian, Japanese, Mediterranean, Mexican, and French cooking. Together we’ll enjoy 3 different dishes made with the same veggies, but with different spices, for 3 completely different flavors! We’ll also discuss several important whole foods diet & lifestyle topics such as seasonal foods and cooking for personal balance, the CookWell list of unrefined/whole food preparation staples for your kitchen, the best cooking oils for various temperatures, and the importance of & how to start drinking enough re-mineralized water daily.

You’ll learn:

1) when to add ground spices and herbs to your cooking 2) how to use aromas to create the most flavorful blends 3) how to best store your herbs and spices 4) about the medicinal qualities of various herbs and spices 5) which herbs taste best with particular ground spices.


How To Make Cultured Vegetables! [Kraut Class]

You’ll learn from my hands-on demo how to make 2 very body-beneficial foods: live, cultured sauerkraut or kimchee (you choose) AND live, cultured beet kvaas. Cultured, probiotoic foods help us better digest & assimilate nutrients, keep bad bacteria & yeasts in check, greatly enhance our immune function, produce vitamin B12, contribute to beautiful skin, and scientists continue to discover the benefits! Beet Kvaas is a mineral supplement drink and amazing vitality tonic from the Russian tradition. Not only is beet kvaas probiotic, it’s a liver / gallbladder cleanser, helps with disturbed cellular function, helps thin the bile and detox the body, keeps the bowels moving regularly, and builds healthy blood.


Candida Cleanse Support [Candida]

Come join a group setting to learn the why and how of going on a candida cleanse. You’ll hear stories and strategies about how to gently step away from sugar and high glycemic foods learn which foods are allowable during the cleanse and delicious recipes for these foods including sugar free desserts. You’ll learn how to gently come off the cleanse, and which foods to incorporate to keep candida overgrowth at bay forever.

Together, we’ll prepare and eat

• delicious & satisfying adzuki bean & seasonal veggie stew
• side of tangy cultured veggies full of probiotics.


Delicious Cooking w/Sea Vegetables For Beauty & Longevity [Sea Veggies]

We’ll discuss: how to cook flavorfully with various types of sea vegetables (including those which bind and expel heavy metals and radioactive substances from the body!), how to maximize vitamin/mineral assimilation with whole foods combinations, and hormone balance guidelines with whole foods diet & lifestyle.

You’ll get 4 handouts for reference

1. the benefits of 7 different sea vegetables with recipes for each
2. CookWell calcium protocol
3. guidelines for hormone balance
4. fantastic recipes
5. list of tasty herb/spice combinations for seasoning

Then together we’ll prepare black beans and seasonal veggies with wakame & kombu sea vegetables


Cooking with Grass Fed Meats and Tons of Seasonal Vegetables [Paleo]

You’ll learn cooking techniques for seasonal vegetables and grass fed meats, and how to streamline your routine to make your journey into preparing your own whole foods meals easier and less expensive than you imagined possible. We’ll discuss seasonal foods & cooking, and the list of whole foods staples for your kitchen including the best cooking oils for various temperatures. You’ll get several informational handouts for your reference, as well as a list of fantastic recipes. And together, we’ll enjoy a big, seasonal veggie stir steam with grass fed beef or buffalo.


Whole Food Cooking 101 For Busy Moms!
 [101 Busy]

You’ll learn how to prepare the foundation of a healing whole foods diet, from which you can change and add to according to your entire family’s needs and tastes! You’ll learn to streamline your routine so that preparing your own whole foods snacks & meals is easier and less expensive than you imagined possible.

We’ll discuss:

• how to satisfy picky eaters and prepare whole foods family meals most easily
• wisdom & strategies for most successfully helping your kids learn to love green vegetables & other healthy foods
• the basics of seasonal eating & seasonal cooking for balance in mind, body, and spirit
• the CookWell list of whole foods preparation staples for your kitchen including the best cooking oils for various temperatures
• the importance of drinking enough re-mineralized water daily

You’ll receive these 6 handouts for your reference

1. snack ideas for kids
2. list of whole foods preparation staples
3. recommended reading list
4. tasty herb/spice combinations list
5. seasonal foods & cooking for balance
6. fantastic recipes from this session and other recipes!

We’ll cook, and then of course, we’ll get to feast together! We’ll make: 
ghee to use as a delicious, high-temp oil in your cooking, 
positively perfect brown rice, 
a dark leafy greens & seasonal veggies stir-steam (meat optional), 
a beautiful pot of black, adzuki, or pinto beans


Cooking Soul Food with Whole Food [Soul Food]

We’ll discuss how to make traditional southern dishes using gluten-free, dairy free, and all unrefined ingredients. You’ll learn how to use lots of seasonal vegetables and delicious herbs & ground spices. We’ll talk about using a crock pot to streamline your cooking time, the best cooking oils for various temperatures, saturated fat vs. trans fat, unrefined salts & sweeteners, how to re-mineralize your drinking water, and how to combine and cook with herbs and ground spices for best flavor and aroma. We’ll cook and eat together millet-breaded rosemary catfish 
red beans & rice collard greens with onion, carrot, fennel and chicken broth You’ll get 3 handouts for reference

1. recommended reading
2. fantastic Soul Food recipes
3. list of tasty herb/spice combinations for seasoning
4. CookWell list of whole food preparation kitchen staples

You’ll get all these recipes! millet-breaded rosemary catfish, 
red beans & rice, 
chicken broth, collard greens with onion, carrot, fennel and chicken broth
, 
gluten-free roux (cajun gravy)


Individualizing Your Diet [Ind]

We’ll discuss the Ayurvedic body types and beneficial foods for each, symptoms of gluten & lactose intolerance, how to maintain proper body alkalinity through diet, protein/fat/carb ratios for different metabolic body types, the pros and cons of soy, the importance of incorporating cultured foods such as beet kvaas into your diet, and how to practice mindfulness as it relates to preparing healing food. Together we’ll prepare 3 dishes

1. East Indian vegetarian mung bean stew
2. goat yogurt cole slaw
3. beet kvaas (Russian probiotic, mineral supplement, and liver tonic drink)

You’ll get 5 handouts for reference

1. Ayurvedic body types and beneficial foods for each
2. general principals re: Ayurvedic diet
3. list of tasty herb/spice combinations for seasoning
4. symptoms of gluten & lactose intolerance & casein allergy
5. fantastic recipes from this session and more!


Food Combining For Best Digestion & Assimilation [FC]

We’ll discuss the importance of proper food combining for best digestion and nutrient assimilation, cultivating the enjoyment of cooking, how to gradually eliminate refined flour, salt & sugar from your diet, flax seed vs. fish oil as supplements, nut/grain milks vs. goat’s milk/raw milk products, and deeply listening to your body/mind to recognize imbalance & know what you really need.
Together we’ll prepare and eat 3 dishes

1. sauted salmon or tempe with curried shallots, arame sea vegetable, lemon and dill
2. yam and portabella mushroom with coriander, nutmeg and ginger
3. cole slaw with cayenne, lime and dill or cilantro

You’ll get 4 handouts for reference

1. food combining fundamentals
2. chart of cooking times and water ratios for simmering each whole grain & legume (beans)
3. ingredients to watch out for in packaged foods
4. fantastic recipes from this session and more!


Ayurvedic Cooking [AC]

We’ll discuss the basics of Ayurveda and it’s body/mind typing system for maintaining personal balance, Ayurvedic cooking techniques and specific whole foods/spices which best balance the body throughout various seasons, gentle cleansing with kitchadi, practicing mindfulness as it relates to preparing healing food, maintaining proper body alkalinity through diet, better digestibility of beans, and the CookWell list of wholefoods preparation staples including unrefined sweeteners and the best cooking oils for various temperatures.

Together we’ll prepare and eat East Indian mung bean & brown rice stew with seasonal veggies, garlic & yellow curry Ghee to use as a delicious, high temperature oil in your cooking Sweet Fennel Salad You’ll get these 4 handout pages for reference

1. Ayurvedic body types and beneficial foods for each
2. general principals re: Ayurvedic diet
3. list of whole foods preparation staples
4. seasonal whole foods cooking techniques


Success in Whole Food Cooking for all kinds of CAMPING [Camping]

Learn to car & bicycle camp like a whole food cooking genius, and learn secrets of successful backpacking with whole food snacks & rustic cooking.


Whole Food Marinating and Grilling [M & G]

You’ll learn how to prepare:

• healthy marinades for fish, and for both red AND white meats
• marinated portabella mushrooms and tempe-veggie skewers
• great salads including homemade olive oil mayo-chipotle-chive potato salad
• homemade ketchup and BBQ sauce
• amazing summer salsa, holy guacamole, and pico de gallo

We’ll discuss several important whole food topics such as:

• grilling rules to minimize carcinogens
• seasonal eating and cooking to maintain balance in mind, body, & spirit
• the CookWell list of whole food preparation staples for your kitchen
• the best cooking oils for various temperatures, and unrefined salts & sweeteners

Together we’ll prepare and eat:

• marinated portabella mushrooms & tempe-veggie skewers
• homemade olive oil mayo-chipotle-chive potato salad
• sweet fennel salad AND tempered garlic Italian salad


Delicious Cooking w/ SEA VEGGIES for Beauty & Longevity [SV]

We’ll discuss how to cook flavorfully with various types of sea vegetables (including those which bind and expel heavy metals and radioactive substances from the body!), how to maximize vitamin/mineral assimilation with whole foods combinations, and hormone balance guidelines with whole foods diet & lifestyle. You’ll get 5 handout pages for reference:

• the benefits of 7 different sea vegetables with recipes for each
• CookWell calcium protocol
• guidelines for hormone balance
• fantastic recipes
• list of tasty herb/spice combinations for seasoning

Then together we’ll prepare:

• black beans and seasonal veggies with wakame & kombu sea vegetables

 

COOKWELL PARTIES !
!!

It’s so much fun to gather friends for some wine and light learning on whole food nutrition & cooking! You can tailor your CookWell Party for whatever amount of information you’d like (maybe just 20-30 minutes of discussion, and 20-30 minutes of cooking demonstration), and whichever delicious dishes get your group excited!…see several possibilities below… In less than an hour you can easily learn the basics of a whole food diet from which you can change and add to according to your needs and tastes, as well as many tips on how to streamline your shopping & cooking routine so that making your own whole food snacks & meals is easier and less expensive than you may have imagined possible!

We can discuss some basic CookWell info such as these handout pages:

1. the basics of seasonal eating & seasonal cooking for balance in mind, body, and spirit
2. the CookWell list of whole food preparation kitchen staples
3. tasty herb/spice combinations list
4. fantastic recipes!

Below are some possible dishes (my favorites!), which we can cook and enjoy together, but ANY dishes are possible!

• Butternut Tri-Tip Chili
• Walnut-Leek Sourdough Stuffing
• Spectacular Spanish Rice
• Curried Lamb Meatballs w/fennel, rosemary & Amazing Marinara Sauce
• Black Bean Stew w/yam, green bean, kale, cumin, coriander, & ginger
• Ginger-Basil Coconut Curry over brown rice
• Yam-Portabella Bake w/nutmeg, coriander, & ginger
• Stir Fried Brown Rice w/seasonal veggies
• Harvest Quinoa Pilaf w/leeks, toasted walnuts & dried cherries
• Yellow Curry Egg Casserole (cheese optional) w/broccoli, fennel, & caramelized onion
• Baked Salmon w/yellow curried shallots & dill
• East Indian Kitchadi w/garlic, cumin, turmeric, parsley & lemon juice
• Arugula Tabouli Salad (aka: “Tabougula”)
• Goat Yogurt Coleslaw w/cilantro or dill OR Sweet Sunset Cole Slaw

Gluten/Sugar Free Desserts:

• Pumpkin Gingerbread
• Chocolate-Chia-Coconut Cloud
• Apple Pie Delight w/raspberry compote
• Amazing Almond Cookies w/dark chocolate chips
• Ginger-Nutmeg Pear Cobbler

Personal Cheffing

I’d love to help make your life easier by coming to your kitchen and cooking delicious whole food dishes that you can refrigerate and freeze…your delight and satisfaction in the flavors gives me great joy!

Here are some of my favorite dishes with plenty of proteins, good fats, and minerals, all of which are totally customize-able:

  • Butternut-Grass Fed Beef Chili
  • Walnut-Leek Sourdough Stuffing
  • Black Bean Stew w/yam, green bean, kale, cumin, coriander, & ginger
  • Spectacular Spanish Rice
  • Curried Lamb Meatballs w/fennel, rosemary & Amazing Marinara Sauce
  • Ginger-Basil Coconut Curry over brown rice
  • Yam-Portabella Bake w/nutmeg, coriander, & ginger
  • Stir Fried Brown Rice w/your favorite veggies
  • Harvest Quinoa Pilaf w/leeks & dried cherries
  • Yellow Curry Egg Casserole (cheese optional) w/broccoli, fennel, & caramelized onion
  • Baked Salmon w/yellow curried shallots & dill
  • East Indian Kitchadi w/garlic, cumin, turmeric, parsley & lemon juice
  • Arugula Tabouli Salad (aka: “Tabougula”)
  • Goat Yogurt Coleslaw w/cilantro or dill OR Sweet Sunset Cole Slaw
  • DESSERTS! (gluten & sugar free!): Pumpkin Gingerbread, Chocolate-Chia-Coconut Cloud, Apple Pie Delight, and Almond Butter-Banana-Oatmeal Cookies w/dark chocolate chips

 

Here’s a list of my favorite HOLIDAY DISHES, I’d love to customize for you!

  • Sugar Free Cranberry Sauce w/Orange Zest, Ginger, & Nutmeg
  • Yam/Portabella Bake w/ginger, coriander & nutmeg
  • Seasonal Veggie Stir-Steam
  • Brilliant Brussels w/garlic, butter, and nutmeg
  • Winter Squash Delight
  • Twice Baked Garlic-Herbed Potatoes
  • Delightfully Stuffed Mushrooms
  • Cauliflower “Rice”
  • Garlic Mashed Potatoes
  • Any Whole Grain Pilaf w/sauteed leeks, chickpeas, dried cherries & toasted walnuts
  • Lentil Loaf w/garlic, yellow curry, parsley, sage & dill
  • Orange Pistachio Quinoa w/scallions, lemon & mint
  • Coriander Cornbread w/purple cornmeal & teff flour
  • Jalapeno, Chipotle, Cheddar & Chive Cornbread
  • Garlic-Herb Mushroom & Veggie Casserole
  • Mushroom Risotto w/lemon & thyme
  • Farmer’s Market Veggie Platter and Homemade Hummus
  • Fantastic Farmer’s Market Salad w/Lemon-Tahini dressing
  • Sweet Fennel Salad
  • Custom Coleslaws such as Goat Yogurt Cilantro Slaw, Green Onion & Garlic Slaw, or Sweet Sunset Slaw
  • Honey-Vinegar Beet Salad
  • Tempered Garlic Tomato Arugula Salad
  • Bodacious Beet Salad w/ginger & pecans

HOLIDAY DESSERTS (gluten free and low glycemic!)

  • Pumpkin Custard
  • Pumpkin-Spice Chocolate Mousse
  • Pumpkin-Coconut Bread
  • Almond Butter Crispy Cocoa Cups
  • Simply Splendid Peanut Butter Cookies
  • Amazing Almond Cookies
  • Apple Pie Delight w/Raspberry Compote
  • Lemon-Lavender Poppyseed Cake
  • Blessed Pumpkin Ginger Cake
  • Apple-Pumpkin-Pecan-Oat-Date Bake
  • Ginger-Nutmeg-Pear Cobbler
  • Heavenly Chocolate Coconut Cake
  • Chewy Cherry Oatmeal Muffins

 

ANY Dishes are possible! Just ask!

Catering

I’d love to come to your kitchen to cater your party or event, up to around 100 people!

Here are some of my favorite party dishes:

  • Farmer’s Market Veggies & Dip Platter w/ Carrot, Snap Pea, Red Bell Pepper, Celery, Fennel, Radish, & Arugula Platter 
w/dips: Garlic-y Hummus, Lemon-Tahini, and Artichoke-Dill w/Goat Cheese
  • Humus & Tabouli Balls w/ Parsley, Arugula, Garlic, Vine-Ripe Tomatoes, Lemon Juice & Quinoa on bite-size romaine or butter lettuce “boats”
  • Stuffed Crimini Mushrooms stuffed w/either: Spanish Rice w/Pepper Jack Cheese, Chipotle, Caramelized Onion, Marjoram, & Rosemary OR Grass Fed Cheddar, Brown Rice, Garlic, & Herbs
  • Baked Salmon w/yellow curried shallots & dill
  • Harvest Quinoa Pilaf w/leeks & dried cherries
  • Grass Fed Beef Meatballs w/Caramelized Onion, Yellow Curry, Rosemary & Sage with Amazing Marinara Sauce for dipping
  • Spectacular Spanish Rice
  • Curried Lamb Meatballs w/fennel, rosemary & Amazing Marinara Sauce
  • Ginger-Basil Coconut Curry over brown rice
  • Yam-Portabella Bake w/nutmeg, coriander, & ginger
  • Bacon Wrapped Jalepenos with Tandori Sausage
  • Toasted Seed Brittle Bites
  • Summer Stone Fruit Toastette: Ezekiel or Sourdough Toast, olive oil, goat cheese, fresh thyme, raw honey, and Fresh Nectarine or Peach slices
  • Arugula Tabouli Salad (aka: “Tabougula”)
  • Goat Yogurt Coleslaw w/cilantro or dill
  • Sweet Sunset Cole Slaw
  • Farmer’s Market Sliced Fruit Platter

 

DESSERTS! (gluten & sugar free!):

  • Blueberry Ginger Cornbread Muffins – dense & not too sweet
  • Apple-Pumpkin-Pecan Buckwheat Muffins
  • Zucchini-Carrot-Nutmeg Muffins
  • Pumpkin Gingerbread
  • Chocolate-Chia-Coconut Cloud
  • Apple Pie Delight
  • Almond Butter-Oatmeal Cookies w/dark chocolate chips
  • Buckwheat Cookies…any flavor…I like Almond-Nutmeg-Ginger-Coconut Cookies with dark chocolate chips!

 

Here’s a list of my favorite HOLIDAY DISHES, I’d love to customize for you!

  • Sugar Free Cranberry Sauce w/Orange Zest, Ginger, & Nutmeg
  • Yam/Portabella Bake w/ginger, coriander & nutmeg
  • Seasonal Veggie Stir-Steam
  • Brilliant Brussels w/garlic, butter, and nutmeg
  • Winter Squash Delight
  • Twice Baked Garlic-Herbed Potatoes
  • Delightfully Stuffed Mushrooms
  • Cauliflower “Rice”
  • Garlic Mashed Potatoes
  • Any Whole Grain Pilaf w/sauteed leeks, chickpeas, dried cherries & toasted walnuts
  • Lentil Loaf w/garlic, yellow curry, parsley, sage & dill
  • Orange Pistachio Quinoa w/scallions, lemon & mint
  • Coriander Cornbread w/purple cornmeal & teff flour
  • Jalapeno, Chipotle, Cheddar & Chive Cornbread
  • Garlic-Herb Mushroom & Veggie Casserole
  • Mushroom Risotto w/lemon & thyme
  • Farmer’s Market Veggie Platter and Homemade Hummus
  • Fantastic Farmer’s Market Salad w/Lemon-Tahini dressing
  • Sweet Fennel Salad
  • Custom Coleslaws such as Goat Yogurt Cilantro Slaw, Green Onion & Garlic Slaw, or Sweet Sunset Slaw
  • Honey-Vinegar Beet Salad
  • Tempered Garlic Tomato Arugula Salad
  • Bodacious Beet Salad w/ginger & pecans

HOLIDAY DESSERTS (gluten free and low glycemic!)

  • Pumpkin Custard
  • Pumpkin-Spice Chocolate Mousse
  • Pumpkin-Coconut Bread
  • Almond Butter Crispy Cocoa Cups
  • Simply Splendid Peanut Butter Cookies
  • Amazing Almond Cookies
  • Apple Pie Delight w/Raspberry Compote
  • Lemon-Lavender Poppyseed Cake
  • Blessed Pumpkin Ginger Cake
  • Apple-Pumpkin-Pecan-Oat-Date Bake
  • Ginger-Nutmeg-Pear Cobbler
  • Heavenly Chocolate Coconut Cake
  • Chewy Cherry Oatmeal Muffins

 ANY Dishes are possible! Just ask!

Nutritional Therapy

It’s a deep honor to educate, empower, and inspire you to reach toward your highest vitality.

Learning and practicing new habits is easiest with guidance and extended support. I’d love to help you identify which specific foods and lifestyle practices are best for your unique body type, your nutritional needs, and your personal goals.

YOU decide which kinds of information and help you want. You’re free to schedule just one session, or up to all 13!

I’d love to help you gently get off of refined sugars, incorporate more veggies flavorfully, establish the habit of drinking enough re-mineralized water daily, and MUCH more (see outline below).

I can offer you a nutritional assessment, and follow through with a series of personalized diet and lifestyle coaching sessions (possibly with hands-on cooking sessions), follow up support and accountability, personalized recipes/meal planning/grocery lists, and of course, all around wellness empowerment!

Making new friends with this transformational work is very fulfilling and inspiring…After 12 years of teaching people here in San Luis Obispo county whole food diet, cooking and lifestyle wisdom, I’ve truly seen that anything is possible!

FREE 15 MINUTE CONSULTATION: What type of teaching and support do you need most? I’d love to schedule a time to talk on the phone with you for up to 15 minutes to hear your story, understand your challenges, discuss how I can best support you in meeting your diet and lifestyle needs, and help you reach your goals.

 

Nutritional Therapy Sessions Outline


Session #1: Your Body Type, Goals, and Nutritional Assessment

  • Your Goals Defined
  • Body Type Assessment & Guidelines for Balance
  • Nutritional Deficiencies Assessment & List of Foods to remedy
  • Resources: food-mood journal & nutrition detectives

Session #2: Your Eating Plan

  • Create a Personalized Meal Plan, Recipes, & Grocery Lists
  • Guidelines to Streamline Your Routine
  • Kitchen Staples List – cookware, re-mineralizing water, & unrefined fats/sugars/salts

Session #3: Optimize Digestion and Reduce Sugar

  • Guidelines for Enzymatic Digestion, Body Alkalinity, & Ancient Principles for longevity
  • Guidelines & Recipes for Glorious Greens
  • Guidelines for Better Sleep
  • Guidelines for Safe Sunning for Vitamin D

Session #4: Beans & Whole Grains

  • Soaking/Sprouting & Simmering
  • Protein Foods Strategies
  • One-Pot Meals w/beans & grains

Session #5: Consciously Raised Meats & Salad Dressings

  • Marinating Meats
  • Amazing Salad Dressings
  • Crock Pot Recipes
  • One-Pot-Meals w/meats

Session #6: Proficiency With Herbs, Spices, and World Flavor Profiles

  • Flavor Profiles for Indian, Thai, Japanese, Mexican, Mediterranean, Italian, & French Cooking
  • Guidelines for Herb/Spice Combinations, techniques for best cooking, storage, etc.
  • Medicinal Properties of Culinary Herbs & Spices
  • How to cultivate joy, mindfulness, & gratitude in the kitchen

Session #7: Gluten & Sugar Free Desserts

  • Strategies for gradually getting off refined sugars and eating lower glycemic
  • How to traditionally fresh grind & culture whole grains to make breads and baked desserts which can be made totally sugar-free

Session #8: Optimizing Hormonal Balance and Mineral Assimilation

  • Calcium/Iron Protocol
  • Diet & Lifestyle Guidelines for hormone balance
  • Which types of Omega 3s are best for your body type

Session #9: Sea Vegetables for Beauty and Longevity

  • Benefits of 7 Different Sea Vegetables & recipes for each
  • How to cook flavorfully with various types of sea vegetables, including those which bind and expel heavy metals and radioactive substances from the body!

Session #10: Fermenting Vegetables and Water Kefir

  • How to make Cultured/Probiotic Sauerkraut, Kimchee, and Beet Kvaas
  • How to culture Water Kefir & make flavored “kefir sodas”

Session #11: Broths

  • Bone Broths w/medicinal spices
  • Vegetarian Potassium Broths
  • Soups
  • Congees for easy digestion

Session #12: Alcoholic Drinks and The Lesser Evils

  • Which types of Alcoholic Drinks are least damaging to the body
  • Chocolate
  • Coffee

Session #13: Cleansing

  • Gentle, Whole Body Cleanses
  • Colon Cleansing
  • Liver/Gallbladder Cleansing
  • Kidney/Bladder Cleansing
  • Best Green Juice Combinations
  • The Why of Fasting

 

Nutritional Therapy

Together, we can see if you have any symptoms of specific nutrient deficiencies, so we’ll know which foods to incorporate into your customized meal plan and recipes.

We can also determine your body type according to ancient Asian and Indian wellness systems (Macrobiotics and Ayurveda), to know which specific foods, spices, and lifestyle practices are most balancing for your unique body type.

From this information, I can create customized recipes based on your favorite flavor profiles such as Thai, Indian, Mexican, Italian, or Mediterranean, and create a weekly meal plan, and shopping lists.

All of these sessions can be done over the phone, with followup calls to keep you inspired and to support you through any challenges you may have as you incorporate the steps.

 

CookWell Coaching

I’d love to come to your kitchen to teach you how to deliciously prepare dishes with the specific veggies, proteins, fats, herbs and spices (and possibly the types of beans & grains) which are most balancing for you.

I can either email you the list of ingredients for your session, OR I can shop for you. When I arrive, we’ll chop and cook together, store foods in containers for your fridge and freezer, and lastly, we’ll feast together!

I can instruct you OR your group, and you’re free to schedule whichever CookWell sessions you’d like, OR, you can mix & match topics and dishes (customize your sessions) according to your interests and taste preferences!

 

Wellness Empowerment

I’d love to help you customize a plan to attain and maintain personal balance in ALL areas of your life.

  • help you create realistic goals and steps for gentle detoxification, weight loss, natural relaxation practices & herbs, getting better quality sleep, knowing when is best for your biorhythms to eat/drink/exercise/get healthy sun exposure/meditate/focus/etc.
  • guide you into developing a mindfulness practice with your cooking, and to baby-step into a regular meditation practice for relaxation, inner guidance, freedom from fear, and feeling inspired, grateful, and joyful.
  • offer you resources for extended support

Below are some packages with pricing, so you can get my well-rounded support. I look forward to meeting you and to sharing lots of learning, laughter, and amazing foods!

 

Pricing

Each Session Above takes 2.5hrs and is $185 (schedule 3 sessions and get $10% off each session!)

One Hour Nutritional Consult:  $90

30 Minute Nutritional Consult: $55

Hands-On Cooking Sessions: 90 minutes for $135, or 2.5hrs for $185

 

 

Monthly Newsletter

For tips and recipes:
Email Format


Payment

CookWell payment
Enter Amount: $