happy eats healthy

Rooftop Yoga and Nourishing Brunch
2022-09-17 10:00 - 12:00 (America/Chicago)
Rooftop Yoga and Interactive Nourishing Brunch
Saturday, November 17th @ 10am – noon CT

Quiet the mind and calm the nerves with this glorious morning of yoga & brunch on the roof! Join Jennifer Goodman and Monique on the rooftop (weather permitting) for 60 minutes of glorious Yin yoga and meditation followed by a deliciously healing meal. After yoga we’ll mingle in lounge, nosh and watch the panoramic view of the city.

~2 hrs Gluten and Dairy Free options

BYO: Mat, towel and sunscreen. Bring a libations to enjoy with brunch.

Note: class is held on the 4th floor of a walk up building with no elevator access.

Location: West Town, Chicago, IL (address will be shared upon registration)

Cost: $50

Please arrive 10 minutes early.

Happy Eats Healthy events are based on whole, clean food with a focus on anti-inflammatory ingredients.

Payment through Universe reserves your spot. Directions and information will be sent upon payment.

Spots are limited this year- grab your ticket today!

Evening Foam Roller Stretch & Happy Hour on The Roof
2022-09-13 18:00 - 20:00 UTC
Join Monique and Stephanie on the rooftop (weather permitting) for 60 minutes of life-changing, height-enhancing myofascial stretching on the roof followed by deliciously healthy mezze platter.
After this muscle and tension-relieving Pilates-based stretch that strengthens, lengthens and opens up your whole body, mingle in the lounge while watching the sun set on the panoramic view of the city. You bring the mat, we supply the foam roller!
~2 hrs Gluten and Dairy Free options
BYO: Mat and cocktail.
Note: class is held on the 4th floor of a walk up building with no elevator access.
Mask indoors appreciated if you aren’t vaccinated.
Location: West Town, Chicago, IL (address will be shared upon registration)
Cost: $50
Please arrive 10 minutes early
Happy Eats Healthy events are based on whole, clean food with a focus on anti-inflammatory ingredients.
Payment through Universe reserves your spot. Directions and information will be sent upon payment.
Spots are limited this year- grab your ticket today!
For more

than 20 years, Stephanie has been treating orthopedic, neurologic and cumulative trauma injuries. In addition to her Bachelors of Science in Occupational Therapy, Stephanie is a STOTT® certified Pilates instructor, a Feldenkrais Practitioner® and a GYROTONIC® and GYROKINESIS® teacher. She is the owner of SD Rehab, Inc., a community based physical rehabilitation and alternative fitness studio in the heart of Chicago. Stephanie has a strong passion for assisting individuals of all abilities and ages to attain vital lifestyles and a sense of well-being. As a community and professional educator she has developed several specialty programs for athletes and musicians. In addition, Stephanie is always excited to expand her teachings and team up with the diverse community of holistic health practitioners

Monique Costello is Health Educator, Functional Medicine Coach and Wellness Chef. After years of a debilitating break down of the body, chronic back pain and unexplained symptoms like low energy, restless sleep, weight gain, and dry skin, Monique found relief in the very same element that fueled her passion, food. A champion recipe developer once featured on The Food Network, Monique now works through corporate wellness programs and a one-on-one coaching. She teaches Soma Institute’s Health and Wellness certification program along with hosting Clean Food Cleanse programs and Healthy Travel Retreats to help people recognize that food is medicine and it can heal you from the inside. Read more about Monique’s story at happyeatshealthy.com

Autumn-Inspired Cooking with Matilde Vicenzi
2022-09-08 18:00 - 19:00 UTC
Join me at Eataly Chicago for a cooking class that’s parts demonstration and part hands on. I’ll be working with the famous Matilde Vicenzi Biscotti and Amarettino. I don’t always with with cookies, but when I do you know they are top of the line!
All the details are below; click over to Eatalys website to register: https://www.eataly.com/us_en/classes-and-events/chicago/autumn-inspired-cooking-with-matilde-vicenzi-2022-09-08-11592
Fall in love with our special autumn cooking class with Matilde Vicenzi where you will learn to make a fall-inspired entréeChicago and dessert! Join us for an hour of kitchen creativity as we crumble Matilde Vicenzi Cantuccini Almond Biscotti over a warm fall seared squash salad with arugula. Then we will crush Matilde Vicenzi Amaretti Cookies to form the crust of a delightful no-bake ricotta cheesecake with an Amarettino & pistachio crust and caramel apple drizzle.
Guests will be welcomed with a glass of prosecco (or N/A beverage) and then enjoy a sampling of the savory salad. They will then assemble their own mini cheesecakes – one to taste during the class and one to take home!
Since 1905, the name Matilde Vicenzi has been synonymous with Italy’s fine pastry tradition, its quality a point of reference in Italy and the world for anyone seeking delicious flavor and all the sweetness of authentic Italian pastry.
This delightful class will be taught by guest chef, Monique Costello. Monique is a Wellness Chef, Educator and Functional Medicine Coach. She’s been featured on The Food Network and can be found conducting healthy cooking demonstrations and wellness presentations at corporations and events throughout the United States. Monique proudly represents Matilde Vicenzi Italian pastries at Eataly Chicago through cooking classes and tasting demonstrations.

Evening Yoga, Meditation and Kitchari
2022-06-16 18:30 - 20:30 UTC
Watch the sunset while doing yoga on a roof deck and noshing on a nourishing meal.
Quiet the mind and calm the nerves with this deep relaxation, stretch and healing evening. Join Jennifer Goodman and Monique on the rooftop (weather permitting) for 60 minutes of glorious Yin yoga and meditation followed by a deliciously healing kitchari meal during this Evening Yoga, Meditation and Kitchari evening.
After yoga we’ll mingle in lounge and watch the sun set on the panoramic view of the city.
BYO: Mat, towel, water bottle and sunscreen.
Note: class is held on the 4th floor of a walk up building with no elevator access.
Location: West Town, Chicago, IL (address will be shared upon registration)
~2 hrs; all food allergies accepted; Please let Monique when you register if you have any food sensitivities to allow for proper planning.)Note: class is held on the 4th floor of a walk up building with no elevator access.
Location: West Town, Chicago, IL (address will be shared upon registration)
Cost: $50
Please arrive 10 minutes early
Happy Eats Healthy events are based on whole, clean food with a focus on anti-inflammatory ingredients.
Payment through Universe reserves your spot. Directions and information will be sent upon payment.
Spots are limited this year- grab your ticket today!

Register via Universe or reach out to Monique to pay via Zelle, Venmo or Paypal
https://www.universe.com/events/evening-yoga-meditation-and-kitchari-tickets-CWQRN5

Yoga Nutrition and Nature Retreat in Southern Utah
2022-04-21 08:00 - 2022-04-25 17:00 UTC
Spring Rejuvenation Retreat in Southern Utah
April 21-25, 2022
Eat like a Wellness Chet
Register today to save your preferred room!

Get away for a relaxing & rejuvenating retreat of self care, yoga, nature, nourishing food, and exploration in beautiful Southern Utah.
Join Jennifer & Monique in an experience to rejuvenate your mind, body, and soul.
With invigorating morning yoga and evening meditation and gentle movement , daily meals prepared by a wellness chef and nutritional coaching, guided hikes and walks in nature, stunning sunrises and sunsets, and free time!
All in a beautiful house setting surrounded by stunning scenery.
*****
Sample Itinerary:
Thursday
4pm check in- dinner- welcome circle
Friday-Sunday
8-9:15am yoga
9:30 breakfast
free time / hike
2pm lunch snack
free time
4:30pm gentle yoga / sunset meditation
6pm dinner
Monday
7:00-8:15am sunrise yoga
9:00 breakfast
11am check out
Perfect for a solo travelers, couples and friends!
Book a flight to Vegas and hop a spectacular scenic 2 hour shuttle to – St George, Utah.
Or fly directly into St. George airport & skip the shuttle.
What’s included:

Lodging
Daily yoga Practices
Gourmet meals at the house
Snacks
Herbal teas/coffee
Easy hiking
Relaxing in the sun
Napping/Reading/Free Time
Beautiful Scenery
Goddess card readings

*****
King bedrooms with private baths, king bedrooms and shared bedrooms with shared baths available.

Reserve your room preferred spot before they sell out! See the room options, photos and reserve on Jennifer’s site:
https://www.tinydanceryogi.com/spring-rejuvenation-retreat-in-southern

*Non-Refundable Deposit of $500 to reserve spot
Your retreat leaders:
Check out Jennifer at https://www.tinydanceryogi.com/
Check out Monique at https://happyeatshealthy.com/
*Contact Monique or email Jennifer for more info & to reserve your spot!
jennifergoodman1111@gmail.com
Learn how the food you eat affects your body at our wellness vacation retreat.

Wellness vacation for body balance
Learn body intuition at our yoga nutrition and nature retreat
Jump into the kitchen and learn how to cook like a retreat chef at home!

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Culinary Wellness Fundamentals: 5 Thursday Evenings!
2022-01-13 18:00 - 21:00 UTC
Culinary Wellness Fundamentals in 5 Thursdays!
January 13, 20, 27, Feb 3 & 10
This course is packed with information that provides a solid base of nutrition fundamentals and the correlation between food, stress and health. Designed for anyone who wants to learn the relationship between lifestyle and wellness along with nutritional strategies for enhancing immune function, reducing inflammation and creating the path to wellness. Awesome certification for massage therapist and fitness professionals!
Gain confidence in your knowledge about healthy nutrition, examine micro and macro-nutrients, the role of nutrition in disease and how to create an integrative approach using self care tips and tools.
This course is fantastic way to get the foundations of clean cooking while getting in-depth knowledge on nutrition. No prior experience in the kitchen or in nutrition is required. In the kitchen, students will experience instructional demonstrations, culinary techniques and hands-on healthy cooking.
Course Description: This course provides an overview of foundations in culinary nutrition, healthy diet and self care while uncovering how food and cooking can be instrumental to health.
Course Objectives:

Fundamentals of clean-eating and cooking (Time is split between hands-on cooking and classroom nutrition.)
In the virtual classroom setting:

explore the basic role of nutrition
macro and micro nutrients
food as medicine, inflammation, epigenetics
dietary trends and specialized diets (e.g. gluten-free, vegan, Paleo), personalized eating plans
food allergies and intolerances
sustainability

In the virtual kitchen:

experience instructional demonstrations
culinary techniques: fermented, soaked and sprouted food, gluten free milks and sauces
hands-on healthy cooking: Root to stalk cooking, selecting produce, egg replacers, oil free cooking, premium salts and natural sugars. pantry stocking

Learn to incorporate a healthy diet as part of your self care regimen
How to determine the nutritional value of foods by reading the label
The daily requirements of important macro & micro nutrients
Explore functional and healing diets

5 Thursdays: 6pm-9pm CT:
Thursday, January 13, 20 & 27
Thursday, February 3 & 10
Who should take this course?

Anyone with an interest in food and nutrition
Anyone looking to improve on, or explore their health
Anyone interested in learning new cooking skills and ways to prepare delicious, healthy meals
Industry professionals who want to elevate their knowledge of health, nutrition and cooking in order to better serve their customers and clients
*Chefs and kitchen workers (to learn the importance of food allergies and substitutions)
*Health coaches
*Homeopathic and naturopathic doctors
*Medical doctors, nurses and students
*Fitness industry professionals like yoga teachers and personal trainers
*Massage Therapist

What you will learn

Learn why nutrition is important and the effects of modern lifestyle on diet and health
Get a solid handle on macro and micro-nutrients
Know how to balance each meal for optimal health
Learn key healthy cooking techniques that will maximize nutritional benefits of your food
Learn about epigenetics and create a family disease tree
Study chronic diseases how to use food as medicine to reduce your risk
Learn how to read nutrition labels
Discover how to figure out which foods work with your body
Study inflammation, it’s perils and the foods that fight it
Identify common food allergies and how to spot them
Explore healing foods and therapeutic diets
Discuss the biggest issues in sustainability
Eating hygiene
Create your own personal eating plan

In the kitchen

Knife skill lessons
How to select vegetables
Root to stalk cooking
Learn how to modify a recipe to make it healthier
Learn how to create gut-balancing fermented, soaked & sprouted food
Make delicious dairy and gluten free sauces
Blend your own dairy free milks!
Explore egg replacements, oil free cooking and premium salts
How to stock your pantry with healthy ingredients
Explore new flavors and make your own seasonings
Work natural sugars

Upon completion of course, students will receive a Certificate of Achievement from Happy Eats Healthy.
Exact location shared upon registration.
Purchase via Pay Pal here or reach out for additional Payment options.

Selfish Wellness Program 2022
2022-01-09 08:00 - 2022-01-29 17:00 UTC
The 21-day SELFISH Wellness Program
‘Put your oxygen mask on first’
‘You can’t fill from an empty cup’
You’ve likely heard these motivating phrases previously- did you act on them? If you did, it meant you were being selfish. Congratulate yourself!
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Being SELFISH is a good thing! It’s about the importance of being self intuitive, self sufficient and self happy through self care lifestyle practices. Bottom line? It means you take care you first, leaving you strong enough, resilient enough and with enough energy for all the rest.
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Being SELFISH isn’t just about treating yourself with dark chocolate, locking the door to take a bubble bath or binge watching 12 hours of your favorite new show…. (note: we don’t condone doing these from time to time, especially if that’s what brings you JOY!)
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But you also have a choice to create a life you DON’T NEED TO ESCAPE FROM.
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Enter the SELFISH Wellness program.
This program is focused on discovering your inner power to help you find balance, stop saying should’ve/would’ve/could’ve and to feel more than you’ve felt since … ??

We do this through nutrient-dense food, thought provoking exercises, mouthwatering recipes, solutions for dealing with those who aren’t on your path, private facebook group with weekly interactive live kick off calls and check-ins, recipe demos, mini-meditations, simple & soothing stretch workouts, fun self-care challenges and more!
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Plus, one of the greatest benefits comes from the power of the community participating in the program alongside you.
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Self-care isn’t one size fits all. And healthy isn’t a size.
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Each of us are working through our own challenges. We’re all different with where we are on our path. So there’s flexibility in this program to control how lightly or deeply you engage. It’s stress free and we’ll be there every step of the way.

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It’s estimated that it takes a minimum of 21 days to form a new habit. Be SELFISH and prioritize yourself to commit to the SELFISH 21-day Wellness Program with us for a stronger immune system, a more powerful digestive system, cleaner skin, deeper sleep, eliminate cravings, lower toxic load, reduce weight and gain tools to manage your selfcare your way.
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Exciting special collaborations!
Taking care of ourselves isn’t just about food. How we move and breath has an effect on how we feel, how we sleep, and even on our nervous system! I’m thrilled to announce these collaborations:
MINI MEDITATIONS designed specifically for this program: TBD

SOOTHING STRETCH SESSIONS focused on the fascia and honoring your body through movement with Stacey Stone

January 9th – 29th
We kick off on Sunday, January 9th and run through Saturday the 29th.

Do this from anywhere! Fully virtual!
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After registering via Papal (or reach out for additional payment options) you’ll receive an email with further details including pertinent dates to mark on your calendar.
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What’s all included?

a guidebook with thought-provoking exercises
a recipe book full of easy mouthwatering recipes
shopping lists
solutions for eating out
ideas for dealing with those who aren’t ‘eating your food’
a separate kick off call
weekly interactive live check-ins
live recipe demos
mini-meditations with Nia Washington
simple & soothing stretch workouts
fun self-care challenges
daily support
tools you can use for a lifetime
a private Facebook group

Have you been putting off your dreams? Suppressing them? Unsure how to reach them? This program is focused on discovering your power as you find balance and confidence, feel more alive, pain-free, happier and with boundless energy.

We are so excited to have you join us!
Payment can be made via

PayPal: https://www.paypal.com/paypalme/MoniqueCostello/347.00
Zelle: to monique@happyeatshealthy.com

Health and Wellness Coach - 15 week Certification Program
2022-01-05 17:30 - 21:10 UTC
Next program starts on January 5th!!
Every Monday and Wednesday evenings on Zoom.
Join me in this Health and Wellness Coaching Certificate Program through Soma Institute. It’s conducted fully online and can be taken by students anywhere in the world.

Today, more than ever, health and wellness coaches are in demand. The industry is projected to grow to $7.85 billion by 2022.

At The Soma Institute, our mission is to improve overall health, wellness and happiness one health coach at a time.

Apply Now

Festive without the Guilt
2021-12-16 19:00 - 19:30 UTC
Festive without the Guilt
Balancing nourishing food with sugar intake during the holiday season can be challenging and riddled with guilt. In this 30 minute virtual class, Soma Institute’s Health and Wellness lead instructor Monique Costello, will take us through an exploration of sugar cravings with interactive exercises to help you keep indulgences and guilt in perspective.
Monique is a Health Educator, Functional Medicine Coach, Wellness Chef and founder of Happy Eats Healthy.
Register now by RSVPing to ktafel@soma.edu to receive Monique’s Sensuous Snickers Bar recipe so you can follow along and explore the art of compassionate eating.

Sponsored by Soma Institute, home of the Health and Wellness Coaching Certification.

Sedona Yoga, Nutrition and Nature Retreat
2021-11-14 00:00 - 2021-11-18 23:59 UTC
*This retreat consistently sells out every year- don’t wait to save your private room!**
Sedona Yoga, Nutrition and Nature Retreat
Join Jennifer Goodman and Monique Costello on a transformational retreat in Sedona, Arizona.
Experience the magic and beauty that Sedona’s Red Rocks and Vortexes bring on this 6 day retreat filled with a variety of yoga practices including sunset meditations within a vortex, healthy food, hiking and time in nature, nutritional coaching and cooking classes, and time for you to relax and rejuvenate your mind body and soul.
*Sample Itinerary:
Sunday
6pm check in- dinner- welcome circle- sound healing +reiki
Monday -Wednesday
8-9:15am yoga- 9:30 breakfast- free time/ hike- 2pm lunch- free time
5:30pm gentle yoga/sunset meditation- 7pm dinner- quiet time
Thursday
7:30-8:45am yoga- 9:00 breakfast- 11am check out
*Free Time will include optional hiking in the Red Rocks, shopping in town, bathing in the creek, cooking demos, jacuzzi, swimming pool, evening bonfires
*30 minute Reiki sessions offered by Monique for $50 a session
*Additional massage therapist onsite
View the retreat space Moondance Sedona at https://www.gccalliance.properties/vacation-rental-home.asp?PageDataID=132705
*Prices start at $1900
**Private Cottages available upon request that are a 1 minute walk way.
$500 nonrefundable deposit to reserve your spot.
*Optional group shuttle provided to/from Phoenix Airport to retreat center.
Check out Jennifer at www.tinydanceryogi.com/
Check out Monique at www.happyeatshealthy.com/
**Email jennifergoodman1111@gmail.com for room, pricing, and payment options.

**Private Cottages available upon request that are just a 2 minute walk way.

Evening Yin Yoga, Meditation and Kitchari on the Roof
2021-09-16 18:00 - 20:00 UTC
Melt away your day with yin yoga, meditation and a nourishing bowl of kitchari in the beautiful setting sun on a roof overlooking Chicago.
Join Jennifer Goodman and Monique on the rooftop (weather permitting) for 60 minutes of glorious Yin yoga and meditation followed by a deliciously healing kitchari meal.
After yoga we’ll mingle in lounge and watch the sun set on the panoramic view of the city.
~2 hrs Gluten and Dairy Free options
BYO: Mat, towel and sunscreen.
Note: class is held on the 4th floor of a walk up building with no elevator access.
Mask appreciated indoors if not vaccinated.
Location: West Town, Chicago, IL (address will be shared upon registration)
Cost: $50
Please arrive 10 minutes early.
Happy Eats Healthy events are based on whole, clean food with a focus on anti-inflammatory ingredients.
Payment through Universe reserves your spot. Directions and information will be sent upon payment.
Spots are limited this year- grab your ticket today!

health and wellness coach – 15 week certification program
2021-09-13 17:30 - 21:30 UTC
Health and Wellness Coach certification program.
Next program starts on September 13th!!
Every Monday and Wednesday evenings, 5:30 – 9:10pm CT on Zoom.
Join me in this Health and Wellness Coaching Certificate Program through Soma Institute. It’s conducted fully online and can be taken by students anywhere in the world.

Today, more than ever, health and wellness coaches are in demand. The industry is projected to grow to $7.85 billion by 2022.

At The Soma Institute, our mission is to improve overall health, wellness and happiness one health coach at a time.

Foam Roller Stretch & Brunch on The Roof
2021-07-11 09:30 - 12:00 UTC
Rise and Dine! Join Monique on the rooftop (weather permitting) for 60 minutes of life-changing, height-enhancing myofascial stretching on the roof, lead by Stephanie Davis, followed by a deliciously healthy brunch.
After this muscle and tension Pilates-based stretch that strengthens, lengthens and opens up your whole body, you can watch or join in on the cooking, throw a game of bags, mingle with others, take in the panoramic view of the city or simply enjoy your BYOB bubbly in the lounge. We supply the foam roller!
This year, lunch will be be pre-plated or pre-packaged. Masks are required inside.
~2 hrs Gluten and Dairy Free options
BYO: Booze, Mat and Sunscreen.
Note: class is held on the 4th floor of a walk up building with no elevator access.
Location: West Town, Chicago, IL (address will be shared upon registration)
Cost: $50
Please arrive 10 minutes early
Happy Eats Healthy events are based on whole, clean food with a focus on anti-inflammatory ingredients.
Payment through Universe reserves your spot. Directions and information will be sent upon payment.
Spots are limited this year- grab your ticket today!

https://www.universe.com/events/foam-roller-stretch-brunch-on-the-roof-tickets-NVZ5QJ

Virtual Event: Off the Grid in Montana- informational session
2021-06-01 19:00 - 19:45 UTC
If you’re ready to get away from it all (including your phone and computer), I’ve got the solution for you. My Off the Grid in Montana Wellness Vacation.
This isn’t a hard, itinerary-driven retreat. Wellness comes in many forms and we are creating an opportunity for you embrace the time you need to rejuvenate and heal. There’s stunning trails if you’re ready for a solid hike; but there’s so much see without even getting on a trail. Want to try your hand at fly fishing? Or maybe you prefer to sit by the fireplace and read a book? You get to decide.
A few quotes from last year:
“…take a wellness break in a beautiful, natural setting”
“It was a great way to disconnect and recharge my batteries”
“I’m going to do this every year!”

This virtual event will last about 30-45 minutes, depending on the number of questions.
What will I learn?

Everything 🙂
Location, arrangements, what to expect, weather, accommodations, packing, food, and more

How do I sign up?
Send an email to Monique: monique@happyeatshealthy.com . You’ll receive a calendar invite with zoom link for June 1st at 7pm CT.
Hope to see you there!

7-day Spring Fling
2021-05-16 - 2021-05-22
Spring forward like a nutritional warrior with me.
Start your Spring Fling today. Register via payment here. (or reach out for other payment options.)

What is the 7-day Spring Fling?

The 7-day Spring Fling is seven days of nutrient dense foods to boost our immunity, release winter drag and combat sugar consumption.

Out of all the things we ingest, sugar is the one that can do the most damage. Aside from diabetes, heart issues, tooth decay, saggy skin and decreased brain function, energy and immunity, studies have even shown that cancer likes to feed off the sugar in our bodies.

What foods will I eat?

Glorious, nutritious, delicious Monique food! Seriously, we aren’t depriving ourselves here. It’s all about whole, natural food. Let’s eat! #beinghealthyisfinallydelicious

Is there a guide?

Absolutely. You’ll receive a guidebook, recipes and a base shopping list. Plus access to a private Facebook page (not required) with extra daily motivation. Monique will be with you every step of the way.

What happens when I stop eating sugar?

Removing any substance from your body could cause a few feelings in the first couple of days. We are all very individual, so it’s touch to calculate how you might feel. Think of it this way, headaches or a little crankiness could be signs that you were enjoy sugar too much and it’s great knowledge to build on.

Save your spot now. Register via payment here. (or reach out for other payment options.)

The sooner you sign up, the sooner you start receiving tips to reduce sugar prior to start of the 7-day Spring Fling.
Do I have to give up coffee?
Not if you don’t want to. But if you decide to drink coffee, I’m going to share a few tricks to help slow the absorption of the caffeine.
Is this a detox?
No, certainly not in the traditional sense. Instead, we are focused on eating whole foods for one week. That’s it. Super simple.

Start your Spring Fling today! Register via payment here. (or reach out for other payment options.)

Health and Wellness Coach - 15 week Certification Program
2021-04-26 17:30 - 21:00 UTC
Next program starts on April 26th!!
Every Monday and Wednesday evenings on Zoom.
Join me in this Health and Wellness Coaching Certificate Program through Soma Institute. It’s conducted fully online and can be taken by students anywhere in the world.

Today, more than ever, health and wellness coaches are in demand. The industry is projected to grow to $7.85 billion by 2022.

At The Soma Institute, our mission is to improve overall health, wellness and happiness one health coach at a time.

Apply Now

Spring Rejuvenation Retreat near Zion National Park!
2021-04-22 - 2021-04-25
~1 private queen bedroom and 1 shared bunk space left!~
Spring Rejuvenation Retreat near Zion National Park! Thursday, April 22- Sunday, April 25
Get away for a relaxing, self care weekend of yoga, nature, nourishing food and ample relaxation time with a stunning backdrop of Snow Canyon State Park!
https://happyeatshealthy.com/wp-content/uploads/2021/02/Utah-Yoga-Nutrition-Retreat.mp4

This simple 4 day, 3 night retreat to rejuvenate the mind, body and soul with daily morning yoga and calming evening meditation. Enjoy daily meals prepared by a Wellness Chef (all food preferences/allergies accepted- please inform ahead of time.) All set in a beautiful house setting with room to roam & outdoor space to social distance.

Miles and miles of hiking trails and stunning scenery.
Explore Snow Canyon State Park, practice yoga, watch the sunrise/sunset or read a book. Go on hikes. Unwind. Join in on the cooking or just enjoy delicious meals. All king beds – perfect for singles, couples or friends. Soak in our private hot tub. Tune into your intuition with a Goddess card reading while sipping a warm evening elixir by the outdoor firepit.

Sample Itinerary:
Thursday
4pm check in- dinner- welcome circle

Friday & Saturday
8-9:15am yoga
9:30 breakfast- free time / hike

2pm lunch snack- free time
4:30pm gentle yoga / sunset meditation

6pm dinner, evening elixir and goddess cards by the fire.
Sunday
7:00-8:1 5am sunrise yoga

9:00am breakfast
11 am check out

Perfect for a solo travelers, couples and friends!

~Book direct to St. George (SGU) via Denver, or fly to Las Vegas and hop a spectacularly scenic 2 hour shuttle to – St George, Utah.

What’s included:

Lodging
Core activating yoga (accessible for everyone)
Meditation
Gourmet meals at the house
Snacks
Herbal teas/coffee
Easy hiking
Relaxing in the sun
Napping
Hot tub
Fire pit
Shared pool
Goddess card readings

Available rooms:

Remaining Available rooms:
One Queen room w/ private bath across the hall
Single: $1,100
Shared by 2: $ 1650

Two (2) bunk beds in a shared room with a private bath

Single: $750 pp

April 22-25th

Your retreat leaders: Check out Jennifer at www.tinydanceryogi.com/
Check out Monique at www.happyeatshealthy.com/

Gluten Free Crunches, Crumbles and Crisps (Virtual cooking class)
2021-03-06 13:00 - 15:00 UTC
Gluten free doesn’t mean you have to give up the CRUNCH! Whether your new to a gluten free diet or just need some inspiration for how to change it up, this is the gluten free virtual cooking class for you.
We’ll focus on all things that crunch, crumble or crisp – all the things that most people who go gluten free miss the most!

Homemade crackers and a tortilla chip to end them all
Crumbles (that could double as a little cookie)
Crisps that satisfy the sweet tooth

Learn how to change up the flavors, how to use your oven or dehydrator, and how best to store your goods in this virtual cooking class.
You’ll receive the recipes upon registration.

Fermentation 101 (virtual)
2021-02-27 13:00 - 15:00 UTC
Fermentation is all the rage and it’s time you jump on the bandwagon through this virtual, hands-on class.
Fermented foods are not only a great way to preserve our seasonal bounties but to also increase our immune system, heal our digestion and balance our body.
We’ll take the ‘scary’ out of fermenting together. At the end of this class you will ‘leave’ feeling confident and inspired to make fermented foods a valuable and everyday part of your lifestyle along with your jar of kraut and pickles.
Recipes:

Mason jar sauerkraut
Veggie pickles

Payment through Eventbrite reserves your spot. Zoom link, recipes and utensil list sent upon payment.
Happy Eats Healthy events are based on whole, clean food with a focus on anti-inflammatory ingredients.

Valentine's Chocolate Bliss
2021-02-14 17:30 - 19:30 UTC
Yoga is a perfect art. It leads to physical, mental and emotional wellbeing. But if there was one thing that could possibly make yoga even more perfect – it would be chocolate.
So for Valentine’s Day we are offering “Chocolate Yoga”, which is an actual thing these days!
Pure, raw cocoa is known to have a whole host of health-enhancing qualities. To the Ancient Mayans, cacao was believed to be “the food of the Gods” which not only opened the door of the heart, but also the door to greater consciousness.
As most chocoholics will tell you, chocolate is also a superfood, as well as a potent stimulant.
Fact: Eating chocolate makes you happier and calmer, by encouraging your brain to produce serotonin dopamine.
Also a fact: yoga and meditation activate the parasympathetic nervous system, helping you cope with the stresses of everyday life. So, it makes sense that by combining these things, you’d create the ultimate way to bliss out.
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We will begin the class with a mindfulness practice, while eating a piece of chocolate of your choice. Monique will guide you to focus on the taste and sensations of eating the chocolate one bite at a time. It is a common meditation technique to focus your attention on one point, object, or feeling. Chocolate meditation allows us to experience the broad spectrum of taste sensations and enjoy every bite. The combination of stress-relieving meditation and the anti-oxidant qualities of chocolate help to improve mental wellbeing and enhance the mood.
Jennifer will then continue with a yoga practice of gentle movement & breath, stretching, and maintaining present awareness. The class will be heart centered & focused on embodying loving awareness.
After yoga, we adjourn to our kitchens to create a warm and sultry chocolate fondue. 3 very simple recipe versions offered so you can follow the one that calls to you: classic melted chocolate, vegan cacao and a vegan creamy coconut pomegranate. We’ll dip, savor and enjoy together.
*Recipes & Zoom link will be sent upon registration.

Chocolate cooking class
2021-02-14 13:00 - 15:00 UTC
Hold the date!
Email monique to reserve your spot ahead of the waitlist!

Finding Your Path to Happiness
2021-01-28 18:00 - 20:00 UTC
********SAVE $50, REGISTER BEFORE DECMEBER 31ST********
Taking Control of Your Body and Your Space
The pursuit of happiness is a personal journey different for every individual. No matter our path, one of the biggest challenges to achieving and maintaining happiness is the stress and anxiety we experience in our lives. Controlling the many factors that drive stress can be a huge effort in itself, but by focusing on what’s best for your body, and what’s best for your space — whether at home or work — you can learn to thrive everyday!

Many think it will take a profound effort or event to find happiness, but happiness needs to be built and it takes small, gradual steps to elevate your own mood. In this workshop, participants will discover the key to unlocking the happiness potential within. You’ll walk away armed with tools that you can implement and lean on for the rest of your life.

Join Monique Costello, Health Educator, Functional Medicine Coach and Wellness Chef, and Bill Schwingel, Master Teacher of Feng Shui, for a unique workshop focused on how what we take into our bodies and place in our spaces affect the stress and anxiety we feel day to day. They will share their more than 40 years of combined corporate and wellness experience to create a healing environment so you can take control of the stressors in your life and design your own happiness with practical and proven tools and techniques.

You’ll receive our special workshop workbook which will lead you long after our time together.
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Workshop delivered via Zoom- join from anywhere!!
Cost: $300 –SAVE $50, REGISTER BEFORE DECEMBER 31st.
Register today and get on your path to happiness!
~payment is through Paypal~
SAVE $50, REGISTER BEFORE DECEMBER 31st.

Virtual Yoga + Taco Tuesday
2021-01-19 17:30 - 19:30 (America/Chicago)
5:30 pm CT:
Yoga & Tacos, in the privacy of your own home!
We will begin with a one hour gentle yoga practice guided by Jennifer. A practice to release any stress from the day physically or mentally and drop into a place of peace and calm within. We will do physical movements & stretching to open the body, cultivate a breath practice to draw the mind present, and gently stimulate the digestive system to prepare for our meal. All levels welcome!
After yoga we nourish!
Wellness chef Monique will join you in the kitchen as we make dinner together. You’ll receive the recipe & shopping list (with substitution options) ahead of time for a quick & simple dish that’s great for the body. We will have tacos of course! Monique always dishes insider kitchen tips that will help you get the most out of your meals. You don’t have to be a professional chef to make healthy food a reality in your own kitchen.

Understanding the Microbiome: A Virtual Class
2021-01-14 18:00 - 20:30 UTC
Understanding the Microbiome: a virtual class
Acne, allergies, autoimmune diseases, anxiety, bowel disease, migraines, excessive weight … all these are have one thing in common- an unhealthy microbiome.
Digestive health is intricately connected to virtually every aspect of your health. Have you heard of the gut-brain connection?
“Gut-Brain-Skin Axis” theory is a connection that is understood to be a two-way street: emotional states can alter your normal intestinal microflora, which can increase intestinal permeability (leaky gut) and contribute to systemic inflammation. And vice versa—your microflora can influence your emotional states because these vitally important “good” bacteria produce neurotransmitters, or chemical messengers that play a role in mood and cognitive function.
Did you know your microbiome controls how many calories you absorb from the food you eat? It also impacts food cravings. Anxiety and depression. And the release of hormones.
In this class, you will learn

What is the microbiome?
What does it do?
Consequences of an unhealthy microbiome?
Environmental factors that hurt the microbiome
What helps the microbiome?

We’ll even connect weakened immune systems with c-section delivery, formula-fed babies, antibiotic use and birth control pills. And relieve for low stomach acid and leaky gut,
This class has a slight focus for Wellness Coaches, but it’s great for anyone looking to take their health to the next level. Receive a class workbook and handouts you can use to help uncover digestive challenges.
Class details:
Class will be held on Thursday, January 14th, 6 – 8:30pm CT
Class workbook will be sent out prior to the start of class.
This interactive class is accessible to anyone via zoom.
Space limited! Register and save your spot today, register through Paypal!
contact Monique@happyeatshealthy.com with questions or additional payment options.

The 21-day SELFISH Wellness Program
2021-01-10 - 2021-01-30
The 21-day SELFISH Wellness Program

‘Put your oxygen mask on first’
‘You can’t fill from an empty cup’
You’ve likely heard these motivating phrases previously- did you act on them? If you did, it meant you were being selfish. Congratulate yourself!
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Being SELFISH is a good thing! It’s about the importance of being self intuitive, self sufficient and self happy through self care lifestyle practices. Bottom line? It means you take care you first, leaving you strong enough, resilient enough and with enough energy for all the rest.
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Being SELFISH isn’t just about treating yourself with dark chocolate, locking the door to take a bubble bath or binge watching 12 hours of your favorite new show…. (note: we don’t condone doing these from time to time, especially if that’s what brings you JOY!)
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But you also have a choice to create a life you DON’T NEED TO ESCAPE FROM.
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Enter the SELFISH Wellness program.
This program is focused on discovering your inner power to help you find balance, stop saying should’ve/would’ve/could’ve and to feel more than you’ve felt since … ??

We do this through nutrient-dense food, thought provoking exercises, mouthwatering recipes, solutions for dealing with those who aren’t on your path, private facebook group with weekly interactive live kick off calls and check-ins, recipe demos, mini-meditations, simple & soothing stretch workouts, fun self-care challenges and more!
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Plus, one of the greatest benefits comes from the power of the community participating in the program alongside you.
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Self-care isn’t one size fits all. And healthy isn’t a size.
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Each of us are working through our own challenges. We’re all different with where we are on our path. So there’s flexibility in this program to control how lightly or deeply you engage. It’s stress free and we’ll be there every step of the way.

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It’s estimated that it takes a minimum of 21 days to form a new habit. Be SELFISH and prioritize yourself to commit to the SELFISH 21-day Wellness Program with us for a stronger immune system, a more powerful digestive system, cleaner skin, deeper sleep, eliminate cravings, lower toxic load, reduce weight and gain tools to manage your selfcare your way.
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Exciting special collaborations!
Taking care of ourselves isn’t just about food. How we move and breath has an effect on how we feel, how we sleep, and even on our nervous system! I’m thrilled to announce these collaborations:
MINI MEDITATIONS designed specifically for this program:
Nia Washington, NIASHANI Wellness, joins us to lead the mini meditations. Nia wraps her heart and soul into her meditations while pulling from her experience as a music producer, a massage therapist, and health coach which result in tranquilizing and soulful moments of calm.

SOOTHING STRETCH SESSIONS focused on the fascia and honoring your body through movement:
Stacey Stone, Stone Bodyworks Fitness, will lead a weekly sessions to help us find strength and resilience in our body.

I’m Stacey Stone. I am a Movement Specialist that wears many hats; personal trainer, yoga instructor, ELDOA instructor, health coach, and body wizard. I am a teacher of movement and of breath. I believe that by honoring the way in which the body was designed to move and breath- and applying these principles to our daily lives, we have the power to greatly improve the quality of our life.
I specialize in helping people move better- even in the presence of aches, pains, and old injuries. I am truly passionate about sharing my knowledge of movement practices that promote mobility, strength, and ease of movement as we age. In doing so, I hope to empower people to make movement a priority in their lives.

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January 10th – 30th
We kick off on Sunday, January 10th and run through Saturday the 30th.

Do this from anywhere! Fully virtual!
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After registering through Eventbrite, you’ll receive an email with further details including pertinent dates to mark on your calendar.
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What’s all included?

a guidebook with thought-provoking exercises
a recipe book full of easy mouthwatering recipes
shopping lists
solutions for eating out
ideas for dealing with those who aren’t ‘eating your food’
a separate kick off call
weekly interactive live check-ins
live recipe demos
mini-meditations with Nia Washington
simple & soothing stretch workouts
fun self-care challenges
daily support
tools you can use for a lifetime
a private Facebook group

Have you been putting off your dreams? Suppressing them? Unsure how to reach them? This program is focused on discovering your power as you find balance and confidence, feel more alive, pain-free, happier and with boundless energy.

We are so excited to have you join us!

Health and Wellness Coaching Certification Course
2020-12-30 17:30 - 21:10 UTC
Want to help others on their health journey? Become a Health and Wellness Coach! Train with me.
Virtual learning + earn CEU’s!
The course is 15 weeks, every Monday & Wednesday night – 5:30 -9:10pm CST
See more and register at SOMA Institute.
https://soma.edu/programs/health-and-wellness-coach/

Clinical Nutrition Course- 12 CEU's (virtual class)
2020-12-04 09:00 - 13:00, 2020-12-02 09:00 - 13:00 UTC
This course provides an overview of nutrition and healthy diet as it relates to self-care and how poor nutrition can impact a client’s
Offered through Soma Institute.
December 2nd – 4th. 9am – 1pm

Clinical Nutrition Course- 12 CEU's (virtual class)
2020-12-03 09:00 - 13:00 UTC
Clinical Nutrition Course- 12 CEU’s (virtual class)
This course provides an overview of nutrition and healthy diet as it relates to self-care and how poor nutrition can impact a client’s
Offered through Soma Institute.
December 2nd – 4th. 9am – 1pm

Understanding the Microbiome: Virtual Class
2020-11-12 18:00 - 21:00 UTC
Understanding the Microbiome: a virtual class
Acne, allergies, autoimmune diseases, anxiety, bowel disease, migraines, excessive weight … all these are have one thing in common- an unhealthy microbiome.
Digestive health is intricately connected to virtually every aspect of your health. Have you heard of the gut-brain connection?
“Gut-Brain-Skin Axis” theory is a connection that is understood to be a two-way street: emotional states can alter your normal intestinal microflora, which can increase intestinal permeability (leaky gut) and contribute to systemic inflammation. And vice versa—your microflora can influence your emotional states because these vitally important “good” bacteria produce neurotransmitters, or chemical messengers that play a role in mood and cognitive function.
Did you know your microbiome controls how many calories you absorb from the food you eat? It also impacts food cravings. Anxiety and depression. And the release of hormones.
In this class, you will learn

What is the microbiome?
What does it do?
Consequences of an unhealthy microbiome?
Environmental factors that hurt the microbiome
What helps the microbiome?

We’ll even connect weakened immune systems with c-section delivery, formula-fed babies, antibiotic use and birth control pills. And relieve for low stomach acid and leaky gut,
This class has a slight focus for Wellness Coaches, but it’s great for anyone looking to take their health to the next level. Receive a class workbook and handouts you can use to help uncover digestive challenges.
Class details:
Class will be held on Thursday, November 12th, 6-9pm
Class workbook will be sent out prior to the start of class.
This interactive class is accessible to anyone via zoom.
Space limited! Register and save your spot today!
contact Monique@happyeatshealthy.com with questions or additional payment options.
