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being healthy is finally delicious and easy!

 

Healthy Chicago Cooking Classes

detox

the one thing you can do to improve your health now

If you could do one thing to improve your health now, would you?

Do you find yourself constantly thinking about the same health goals over and over again. Have you made the same health resolution every year?  Do you secretly lay awake at night telling yourself ‘tomorrow is going to be different”?

If you’ve ever heard me speak you know that I don’t believe in diets. Just the mention of the word ‘diet’ makes most people scrunch their nose, roll their eyes or completely tense right up. Diets have an end date to the them, an end date that marks the beginning of eating exactly like (or even worse) than before you started the diet in the first place. And that just starts the whole yo-yo cycle.

When it comes to health changes, slow and steady wins the race. Making small, achievable & sustainable modifications. I’ll tell you a little secret- those changes aren’t all about food. Food is a big, big part of health but it’s not everything.

Achieving great health means balancing a number of pillars, including learning to manage stress, getting good sleep, positive thinking and a sense of purpose and belonging among others.

But it doesn’t mean you have to try to achieve this all in one day.

That’s why I created the 21 Day Refresh. Honesty, I won’t lie. I really struggled with whether this should be only 5 or 10 days. It’s certainly more approachable for everyone, including me! But it truly didn’t take us 5 days to get into the shape we are now, so it’s a bit of odd logic to think we can fix it all in just 5 days…isn’t it?

I chose 21 days because

  • it takes roughly 3 weeks (21 days) to form a new habit
  • this isn’t a diet
  • you will just keep feeling better
  • there is no better time than January to start fresh and commit to you
  • 21 days = confidence!

Yes, I have run a number of detoxes in the past and likely will run them in the future too. But not everyone is ready for a detox – physically or mentally. Plus smoothies and broths just might not be your thing.

So this time I’m removing the craziness of detoxing and getting back to basics with whole foods. Along with that, we are incorporating simple lifestyle tools which allow your body to transition to a healthier life at an easy and comfortable pace.

What if you could begin to experience the benefits of a cleanse without detoxing?

  • Achieve weight loss?
  • Reset eating schedules?
  • Reduce inflammation?
  • Increase energy?
  • Find more peace in your day?
  • Decrease joint pain?
  • See the glass as half full?
  • Clear up your skin?
  • Sleep a little better?
  • Lift brain fog?
  • Experience a reduction in anxiety and depression?

I’d love to have you join me on this 21 day adventure. Make the commitment to just try it just for five days. Then try adding a few more days and then a few more days after that.

So what is the one thing you can do to improve your health right now? Make the commitment to join us for the the 21 Day Refresh.

All you have to do is show up.

The only question you have to ask yourself is: How do I want to feel?

P.S. – I saved the best part for last! If you’re in the Chicagoland area and need an extra hand cooking- I’ve got you covered with a meal delivery service to get you through the 21 days. Just sign up and then let me know you are interested in this delicious, home cooked add on!

21 Day Refresh: An eating and self-care plan to reboot your health.

Our most DELICIOUS reboot ever!

Forget detoxing. Forego cleansing. Get your health back on track with our 21 day Refresh. We are going beyond just food, calories and exercise.

  • Do you feel like you are doing all the ‘right’ things yet not seeing any change?
  • Are frustrated at all the ‘dieting’ advice in magazines, online and from friends and family?
  • Does the idea of drinking juice for 5 days revolt you?- US TOO!!

Yes we are going to eat clean and shed some toxins. Yes we are going to work in some ME-TIME in the form of self care. But it’s all going to be easy and doable. And you won’t be alone!

Each day you’ll pick your delicious breakfast, snack, lunch, dinner and even a dessert (if you want it) to enjoy for the day. Yup- all of those things!

The structure of this program gives you a base to follow, but allows you to customize it based on your needs. We are removing the craziness of detox and getting back to basics with whole foods. Along with that, we are incorporating simple lifestyle tools which allow your body to transition to a healthier life at an easy and comfortable pace.

What Can You Expect?

  • A reboot to clean, healthy, whole foods eating
  • More energy, clarity, and focus
  • Clear your skin
  • Shed excess with
  • Restore digestive harmony
  • Reduction in inflammation
  • Confidence!

What’s Included

  • 40+Page PDF (printable & savable) that includes:
    • Three 7-day customizable meal guides
    • Recipes for easy to make meal ideas
    • Shopping list
    • Grocery store resource guide
    • Simple lifestyle tools to help your mind and body
    • Daily motivation
  • Exclusive access to a private Facebook to keep you inspired and for support

Our goal is to get you back in the kitchen because it’s the best way to control your food. BUT we also give PLENTY of ideas for the non-cooks as well. And yes, we are cleaning up the mind too by slowly changing over negative thoughts patterns that traps weight and pain in the body.

Click here and see more and register at Eventbrite:

https://www.eventbrite.com/e/21-day-refresh-an-eating-and-self-care-plan-to-reboot-your-health-tickets-52978535225

 

Your Holiday Eating Pre-Set is here!

Like it or not, the holidays are looming and so is our to-do list:

  • hang lights
  • decorate
  • stuff the turkey (or tofurkey)
  • run around to 10 stores to find just the right present for everyone
  • wrap presents
  • ship packages
  • schedule travel
  • rsvp for parties
  • bake cookies
  • hang the lights
  • send out holiday cards
  • etc, etc, etc.

Funny how our lists never seem to include the one thing that helps us all deal with stress, boost our immune system, combat illness OR that would help us fit into that little black dress … or even the jeans I wore just last month …

I totally get it- the holiday’s are out of control for most of us! How are you supposed to add in one more to-do to an already over-crammed schedule? Plus putting yourself first feels a bit selfish, especially this time of year!?

So we go into the holidays ‘expecting‘ to gain weight.

      ‘Expecting’ to come out more tired, groggy and brain-foggy.

‘Expecting’ to have more cravings for sweets, caffeine and alcohol.

I know I DO!  Or, I used too.

But then I took the time to put myself first and re-set, or rather pre-set, my eating and self care.  Whoa, what a difference to head into the holidays with a new mindset! I was set up to succeed rather than fail. I found I actually accomplished more and even enjoyed the holidays more. And I didn’t feel like I gave anything up either. I was able to make wiser choices and attend more events because I had so much energy and still indulge when I wanted. Plus I was able to rebound and recover better.

So how would you feel if you could end your battle with the holidays before they even started?

->What if you went into them completely refreshed and reset?

->What if you could end (and even control) cravings BEFORE we get to the sweetest month of the year?

->What if you were armed with strategies to combat holiday stress?

->What if you had someone at your side to help you do all that?

->What if you could do it all in 14-days before the turkey even gets bought?

Increase energy, lose weight, decrease bloat, experience glowing skin, end sugar cravings and manage stress — this is the NEW way to get ready for the holidays!

Create a new foundation of wellness with me in just 2 weeks starting November 4th. Cick here to se all the details and register for the 14-day Holiday Eating Pre-Set.

We have an added bonus too! Dr. Gina Sirchio-Lotus is joining us so you have the opportunity to pull your lab work before and after the Pre-set help you see just how quickly the body can heal itself when given the right environment. Dr Gina is based is functional medicine and helps clients get the root of symptoms through nutrition and lifestyle changes. Both of us will be with you every day!

Do any of these sound familiar?

  • I often feel bloated
  • I crave sweets or carbs
  • I don’t sleep through the night
  • I can’t make it through the day without caffeine
  • I have hot flashes
  • I have unexplained fatigue
  • My face is puffy
  • I struggle with sluggish elimination

Regardless of how well we eat, we all carry a heavy load of toxins – from the environment, from processed foods, air and water pollution, from our makeup, shampoos and lotions and even from our cleaning supplies. Our pre-set not only focuses on nutrition and all the body elements noted above, but on self-care and stress management too.

I’ve been there and I can tell you how amazing it feels to go through a reset. Why not give yourself a gift this year, the gift of health. Join me for these simple 2 weeks to set yourself up for the best holiday ever!

Click here to join us for The 14-day Holiday Eating Pre-Set!

 

 

 

Tahini Kale Coleslaw

You can never go wrong with a side of coleslaw and this Tahini Kale Coleslaw is no different. But this one changes up the dressing with creamy tahini and ume paste- a sweet and salty fermented plum paste that offers an addictive flavor.  Substitute vinegar and perhaps a touch of honey in place of the ume.

 

Tahini Kale Coleslaw

2 cups red cabbage, sliced thin

1 cup kale, torn into pieces

1/2 green apple, cut into matchsticks

1 carrot, shredded

2 tbls pumpkin seeds (pepitas)

2 tbls craisins

handful of snipped chives

2 tbls tahini

2 tsp ume paste (or apple cider vinegar + a touch of honey)

6 tbls orange juice

1 tbls lemon juice

1 tbls extra virgin olive oil

Salt and pepper to taste

 

Whisk together the tahini, ume paste or vinegar, orange & lemon juice and oil.

Toss the cabbage, kale, carrot, apple, pepitas and craisins with dressing.  Top with snipped chives.

Add salt and pepper as desired to taste.

 

What’s Sugar Got to Do With It?

Is sugar really bad? Is it the detrimental culprit of our weakened immune systems? Our tooth decay? Constipation and fatty liver? What about hormone imbalances, depression, anxiety, loss of sleep and weight gain?

It’s true. Besides the above challenges, sugar has also been linked to heart disease, obesity, diabetes, cardiovascular illness, high blood pressure, cancer…honestly the list goes on. (need scientific proof, check out these articles on Geenmedinfo.com)

This can be a really confusing topic because there is sugar and then there is the actual effect of sugar on our bodies. Foods that spike our blood sugar are biologically addictive. Most of us are so addicted to sugar that we either don’t realize it or would blatantly deny it.

The more sugar we eat, the more we reduce our brain’s ability to produce oxytocin (the feel-good hormone that tells us when we are sated.) Much like other drugs, we need more of it to feel ‘normal’ again.

Sugar is hiding in pretty much all processed foods – like salad dressing, tomato sauce, pretzels, yogurt, wheat bread, BBA sauce, pizza, peanut butter, frozen entrees …. the list goes on. Think about it this way, the more processed and refined a food is, the more sugar it’s going to have in it, especially processed grain products. Even dairy foods comes with their own sugar- lactose.  Food manufacturers spend billions of dollars finding the exact point were they have added enough sugar (balanced with salt and fat) that it will make you crave more but just shy of the point of satifsying you. They affectionately call it the ‘Bliss Point’. And they have 61 names/versions of sugar they use – which helps to hide sugar form your plain view. So when you look at the ingredients, sugar probably just listed as ‘sugar’.

But isn’t sugar natural? Sure, and in its natural form(s) it’s considered a nutrient-dense food, meaning you get nutrients from the food not just empty calories. But white refined and fake sugars don’t offer any nutrients. The body actually interpret these as foreign so it fights it, causing inflammation. Inflammation is at the heart of every chronic disease. Besides that, the sugar wreck havoc on our microbiome and they feed into our cravings.

Natural sweeteners like honey, maple syrup, coconut sugar, agave and fruit are a better choice because they are nutrient-dense, but remember that sugar is still sugar and sweet is still sweet. So even these choices still have an impact on our sugar load and our cravings. And the truth is that we are just having too much of it and in the wrong seasons.

Doesn’t seem fair, right? What are we supposed to do? First, set reasonable goals. It’s not realistic to tell you just stop eating all sugar today.

My recommendation is to take baby steps toward limiting your sugar intake and start balancing your blood sugar.

  • Start by replacing all refined sugar (white, brown, powder) with naturals choices.
  • Once the more natural versions are in place, slowly begin reducing your consumption.
  • Balance your blood sugar:
    • Eat three meals a day, no snacks
    • Include a protein, fat and carb at every meal
  • Eat seasonally and buy locally. The season for eating high-sugar fruits and veggies is late summer when they are all ripe.
    • Shop at the farmers market where the only produce being sold are the ones in season in your area.

Start somewhere, anywhere, is the right step to take. Just start small and over time the changes will really add up! If you need a little help getting started, give me a call and lets talk how I can best support you.

Let’s talk more about sugar together:

Join me in Chicago @ Moksha Yoga on Saturday, Sept 29 for my Kick the Sugar Habit Master Class.

~or~

Join my (virtual) 14-Day Holiday Eating Pre-set, kickin on in Novemember 2018. 

 

KICK OFF EVENT for 14-Day Holiday Eating Pre-Set

November 1st, 6-8 pm

  • Live kick off event: 2.5 hours long
  • *Presentation will be recorded in case you cannot be present or are joining us online
    • 30 minute discussion on understanding your labs
    • 30 minutes review on the 14 day protocol
    • Delicious food samples
    • Mini workout and deals from Ascend Wellness
  • 38+ page pre-set guidebook
  • Recipes, prep and storage tips
  • Shopping lists
  • Recommended supplement guidelines
  • Recommended blood labs and review so you can chart before and after progress
  • Private moderated facebook page
  • 1 live Facebook call to check in on progress
  • 1 live Facebook call to discuss reintegration strategies
  • Bonus Pre-cleanse suggestions
  • Post cleanse labs review (live on Facebook)
  • *all calls recorded via Facebook for playback

Sign up now!

 

DETAILS:

Shift your eating and self care practice to create a healthy lifestyle BEFORE the Holidays this year.

Your Holiday Pre-set is here and it’s only 14 days!

Do you dread the holidays because of how they make you feel? Do you assume your going to burn the candle at both ends? Run ragged? Overindulge? Come out the other side feeling crappy, lethargic and heavy?

What if you could reinvigorate your health, your taste buds and gain a new sense of body awareness all in 2 weeks? NO starving, crash dieting, pill popping and promises of the moon.

Don’t dread the holidays this year, go into it feeling your best and experience the difference that makes in everything you do!

Give yourself 14 days to:

  • Feel increased energy
  • Sleep through the night
  • Improve your memory and thinking
  • Lose weight
  • See your skin glow
  • Enjoy a happier mood
  • Reduce inflammation and pain
  • Ease digestive issues
  • Reduce cravings
  • Begin to heal from the inside
  • Commit to a daily movement
  • Learn new self-care activities and techniques that can deepen your experience

Sign up now!

Your body does have built-in detox and removal systems, but we tend to overload those symptoms through the standard American Diet, especially through the holiday’s with stress, lack of sleep, polluted environments and toxin in our everyday products.

Do any of these sound like you:

  • Sluggish?
  • Tired, even though you are sleeping?
  • Or feeling like you can’t sleep?
  • Do you have have brain fog or fuzzy thinking?
  • Irritable?
  • Bloated or having digestive challenges?
  • Is your skin dry, greasy or breaking out?
  • Cravings are out of control?
  • Bad breath?
  • Lost your motivation?

Not only will you learn delicious recipes and simple steps that has helped hundreds of people lose pounds and take control of their health, you will experience self care tools that you can use the rest of your life!

Are you being held back from living your fullest life because you just don’t have the energy or just don’t feel well?

Register to get the free 7 day pre-recommendations!

What if you could increase your energy, lose weight and decrease the bloat in just 14-days?
What would sleeping better do for you?

How much easier would the day be if your digestion worked better?

Or if you ended your sugar cravings?

Or if you didn’t have to fight to get in your clothes in the morning?

Imagine having more energy and balanced hormones.

Even find your kitchen and make delicous, healthy meals and snacks!

Start laying YOUR new foundation of wellness with this 2 week cleanse.

HOW DOES IT WORK?

1. We’ll meet on Thursday, November 1st to kick the whole thing off (in person or you can tune in live via Facebook.) You’ll learn all about the 14-day pre-set program, why to do this and what sets this program apart. We’ll walk through your guidebook together and answer questions.

2. You’ll discover foods that heal and understand foods that might not be right for you.

3. Learn about self care tools that will benefit you long after the cleanse is over.

4. Officially we start on Sunday, November 4th, so you have time to shop for ingredients and do a little food prep after the kick off event.

5. Bonus conference calls; one mid-way through the cleanse to keep you supported and one at the end to help you reintegrate foods that we took out. This is a great opportunity for self-discovery of hidden food intolerances.

JUMPSTART your health with our 14-day challenge! Look better, feel better and have more energy!

What’s included:

  • Live kick off event: 2.5 hours long
    • 30 minute discussion on understanding your labs
    • 30 minutes review on the 14 day protocol
    • Delicious food samples
    • Mini workout and deals from Ascend Wellness
    • *discussions will be recorded in case you cannot be present or are joining us online
  • 38 page pre-set guidebook
  • Recipes, prep and storage tips
  • Shopping lists
  • Recommended supplement guidelines
  • Recommended blood labs and review so you can chart before and after progress
  • Private moderated facebook page
  • 1 live Facebook call to check in on progress
  • 1 live Facebook call to discuss reintegration strategies
  • Bonus Pre-cleanse suggestions
  • Post cleanse labs review (live on Facebook)
  • *all calls recorded via Facebook for playback

When is the last time you took time for you?

Sign up today!

Make the decision to join us today, spots are limited!!

FAQs

How will I feel?
Admittedly, the first 3 days could be challenging, maybe more depending on the toxicity in your body. Whatever aches, burps, rumbles and grumbles you experience in the first three days, be patient with them; they will pass. This is a fantastic opportunityto learn a little body intuition (understand the signals it’s sending you!) The body is an amazing work of art, once we start to feed it real, whole food it begins to heal.

Remember, you won’t be going through this alone!

Will I be hungry?

You don’t have to be hungry on a cleanse. This is not a juice cleanse, you will eat real food!

Can I / do I have to eat meat or fish?

We’ll help you customize the detox to your needs, so you can stay within your own preferred eating plans.

Can I do this from anywhere?

Absolutely! The guidebook will be downloable and the conference calls will be recorded for you can play back at your leisure.

The 14-day Holiday Eating Pre-Set!

Shift your eating and self care practice to create a healthy lifestyle BEFORE the Holidays this year.

Your Holiday Pre-set is here and it’s only 14 days!

Do you dread the holidays because of how they make you feel? Do you assume your going to burn the candle at both ends? Run ragged? Overindulge? Come out the other side feeling crappy, lethargic and heavy?

What if you could reinvigorate your health, your taste buds and gain a new sense of body awareness all in 2 weeks? NO starving, crash dieting, pill popping and promises of the moon.

Don’t dread the holidays this year, go into it feeling your best and experience the difference that makes in everything you do!

Give yourself 14 days to:

  • Feel increased energy
  • Sleep through the night
  • Improve your memory and thinking
  • Lose weight
  • See your skin glow
  • Enjoy a happier mood
  • Reduce inflammation and pain
  • Ease digestive issues
  • Reduce cravings
  • Begin to heal from the inside
  • Commit to a daily movement
  • Learn new self-care activities and techniques that can deepen your experience

Sign up now!

Your body does have built-in detox and removal systems, but we tend to overload those symptoms through the standard American Diet, especially through the holiday’s with stress, lack of sleep, polluted environments and toxin in our everyday products.

Do any of these sound like you:

  • Sluggish?
  • Tired, even though you are sleeping?
  • Or feeling like you can’t sleep?
  • Do you have have brain fog or fuzzy thinking?
  • Irritable?
  • Bloated or having digestive challenges?
  • Is your skin dry, greasy or breaking out?
  • Cravings are out of control?
  • Bad breath?
  • Lost your motivation?

Not only will you learn delicious recipes and simple steps that has helped hundreds of people lose pounds and take control of their health, you will experience self care tools that you can use the rest of your life!

Are you being held back from living your fullest life because you just don’t have the energy or just don’t feel well?

Register to get the free 7 day pre-recommendations!

What if you could increase your energy, lose weight and decrease the bloat in just 14-days?
What would sleeping better do for you?

How much easier would the day be if your digestion worked better?

Or if you ended your sugar cravings?

Or if you didn’t have to fight to get in your clothes in the morning?

Imagine having more energy and balanced hormones.

Even find your kitchen and make delicous, healthy meals and snacks!

Start laying YOUR new foundation of wellness with this 2 week cleanse.

HOW DOES IT WORK?

1. We’ll meet on Thursday, November 1st to kick the whole thing off (in person or you can tune in live via Facebook.) You’ll learn all about the 14-day pre-set program, why to do this and what sets this program apart. We’ll walk through your guidebook together and answer questions.

2. You’ll discover foods that heal and understand foods that might not be right for you.

3. Learn about self care tools that will benefit you long after the cleanse is over.

4. Officially we start on Sunday, November 4th, so you have time to shop for ingredients and do a little food prep after the kick off event.

5. Bonus conference calls; one mid-way through the cleanse to keep you supported and one at the end to help you reintegrate foods that we took out. This is a great opportunity for self-discovery of hidden food intolerances.

JUMPSTART your health with our 14-day challenge! Look better, feel better and have more energy!

What’s included:

  • Live kick off event: 2.5 hours long
    • 30 minute discussion on understanding your labs
    • 30 minutes review on the 14 day protocol
    • Delicious food samples
    • Mini workout and deals from Ascend Wellness
    • *discussions will be recorded in case you cannot be present or are joining us online
  • 38 page pre-set guidebook
  • Recipes, prep and storage tips
  • Shopping lists
  • Recommended supplement guidelines
  • Recommended blood labs and review so you can chart before and after progress
  • Private moderated facebook page
  • 1 live Facebook call to check in on progress
  • 1 live Facebook call to discuss reintegration strategies
  • Bonus Pre-cleanse suggestions
  • Post cleanse labs review (live on Facebook)
  • *all calls recorded via Facebook for playback

When is the last time you took time for you?

Sign up today!

Make the decision to join us today, spots are limited!!

FAQs

How will I feel?
Admittedly, the first 3 days could be challenging, maybe more depending on the toxicity in your body. Whatever aches, burps, rumbles and grumbles you experience in the first three days, be patient with them; they will pass. This is a fantastic opportunityto learn a little body intuition (understand the signals it’s sending you!) The body is an amazing work of art, once we start to feed it real, whole food it begins to heal.

Remember, you won’t be going through this alone!

Will I be hungry?

You don’t have to be hungry on a cleanse. This is not a juice cleanse, you will eat real food!

Can I / do I have to eat meat or fish?

We’ll help you customize the detox to your needs, so you can stay within your own preferred eating plans.

Can I do this from anywhere?

Absolutely! The guidebook will be downloadable and the conference calls will be recorded for you can play back at your leisure.

Detoxifying Apple Cabbage Salad

Prep Time
5 minutes

Cooking Time
3 minutes

Ingredients
2 cups thinly sliced cabbage

1 small apple, chopped into thin matchsticks

1 scallion, chopped

1 tbls sesame oil

1/2 tbl pure or toasted sesame oil

1/2 tbls rice vinegar

1 tbls tamari

2 tbls sesame seeds

Directions
Chop the cabbage, apple and green onion- toss in a bowl.

Toast the sesame seeds in a small pan over low heat. Remove from heat and add the oil, vinegar and tamari into the pan, swirl to combine.

Pour the dressing over the salad, toss well. Enjoy.