NSHM_Vol1_ecookbook

alissa glennwww.eathappynow.comAlissa Glenn is an author, public training at the Institute for Integrative EAT HAPPYspeaker and the founder of Eat Nutrition in New York City. by alissa glennHappy. As a foodie and holistic When she’s not having fun talkinghealth coach she is deeply about food, you can find her atpassionate about helping people home in Shaker Heights, OH, likelyfind their happiest way of eating. in the kitchen with her three youngAlissa’s food philosophy was kids.transformed by a trip to France Before starting Eat Happy Alissain her mid-twenties. Having spent several years working as aspent previous years immersed in strategy consultant for FortuneAmerica’s negative food culture that 500 companies and federalemphasizes guilt, extreme fad diets, government agencies.  She has aand processed “health” foods (many BA in Economics and English fromof which she tried!), she noticed a Case Western Reserve University,stark contrast. Not only did people and a MS in Public Policy andlack the overall negative associations Management from Carnegie Mellonwith food that Americans frequently University. She maintains an affinitydo, but their attitudes were for quantitative facts, high-qualityoverwhelmingly positive. Food was analyses, and all things nerdy.revered, respected, and eaten with For more information about Alissarelish. Dinner plates were scraped and Eat Happy including deliciousclean with a final piece of baguette, recipes, health and nutrition tips,no one exercised maniacally or meal plans, and more great stuff, visitcounted calories, and yet somehow www.eathappybook.com.people stayed slender and healthy.Perhaps more than anything else,Alissa enjoys restoring this sense ofpositivity towards food through herwork at Eat Happy.Alissa has been featured in EdibleCleveland and Inside BusinessMagazine, and received her nutrition 101 www.thenewself-healthmovement.com

ALISSA GLENN’SBERRY COBBLER WITH OAT & WALNUT CRUMBLESERVES: 4 TO 6Dietary Considerations: Gluten free◆ 4 cups fresh or frozen mixed berries (raspberries, blueberries, cherries, strawberries, blackberries, etc)◆ 1/3 cup honey, local is best◆ 3 tablespoons quick-cooking tapioca◆ ½ tsp vanilla extract◆ ¼ tsp cinnamon◆ 1 cup rolled oats, or ¾ cup rolled oats + ¼ cup oat flour (gluten free if desired)◆ ½ cup chopped walnuts (can use pecans or almonds)◆ 6 tablespoons butter, broken or cut into cubes◆ ¼ cup sugar◆ Pinch of salt, if the nuts are unsaltedMETHODPre-heat your oven to 400 degrees.Toss the berries with the honey, tapioca, vanilla and cinnamon.Pour into a casserole dish (1 ½-2 quart should work well)If using all rolled oats, place the oats in a food processor orblender and pulse them several times until lightly broken up. Ifusing oats + flour you can skip this step. Use your fingers or apastry blender to combine the oats, nuts, and sugar into a lumpysand-like consistency. Spread the topping over the top of theberries and bake for about 35 minutes until the filling is bubblingand the topping is lightly browned. 102 www.thenewself-healthmovement.com

beth schreibman gehringwww.bethschreibmangehring.comBeth Schreibman Gehring has been and In 2014 she became certified STIRRING THE SENSEShelping others create lives that by Dr. Sara Gottried  to  teach “The by beth schreibman gehringthey love for over 35 years. She Hormone Cure”. Beth has sincedeveloped an extensive background written her first book, Stirring thein public relations and marketing Senses which is available on Amazon!with an emphasis on personal and She loves helping others fall madly incorporate branding while working love with their lives again! for and eventually becoming thePresident of Schreibman Jewelers Given the enormous amount ofEast, one of Northeast Ohio’s new technologies available for thelargest and most prestigious bridal asking she  also began realigningregistry, jewelry, gift and tableware her thirst for beautiful living withbusinesses.  a whole new world; social media! This new medium allows her toAlong the way she discovered that continue to share the passion shemany were drawn to her because has for living with a larger audienceof her ability to live every day with than she’d ever imagined possible.beauty and passion. She consistently More importantly it affords herdemonstrated this excitement the opportunity she enjoys most;through the creation of special coaching and meeting with peopleparties, sponsoring and supporting remotely who have been inspired bycommunity events of all kinds what they hear or see and making aand by working with groups and difference in their lives by bringingbusinesses giving talks on customer the magic of their own dreams and /service , health and wellness,  food, or business aspirations to reality!entertaining , herbalism,aromatherapy, beauty, fashion and I can be reached at www.bethsch-more!  reibmangehring.com [email protected] 2013 Beth became certified by Twitter: @bethschreibmanthe Institute of Integrative Nutrition https://www.facebook.com/bethsch-as a Health and Wellness Coach reibmangehringholistichealthcoach 103 www.thenewself-healthmovement.com

BETH SCHREIBMAN GEHRING’SCHOCOLATE BODY PAINT(I’ll bet that I have your attention now!)SERVES 4 AS A DESSERT OR 2 AS FOREPLAY!Dietary Considerations: Vegan◆ I bag of sweetened organic carob chips◆ 3  tablespoons of good cocoa powder- I love the Green and Black◆ A liberal dash of cinnamon◆ 1 cup of coconut oil - The Whole Foods 365 brand is very good◆ Agave nectar to taste◆ Coconut milk to thin as needed -about 1/2  cupMETHODThe recipe is simple! Just put all of the ingredients into yourblender or VitaMix and move it through the settings until you arerewarded with a melting, creamy sauce! If I were doing this in theblender I would probably warm the ingredients first over a doubleboiler and then put them into the pitcher. You really do need theemulsifying effect of the blender though because as the mixturewhips it will thicken a bit like mayonnaise. Add the agave to tasteand coconut milk to create a smoother consistency and then pourinto a sauce boat to serve! Because of the coconut oil and carobchips the sauce with begin to solidify but it will still be silky andwonderful. At room temperature it’s definitely a sauce but onceyou put it into the refrigerator it will solidify a bit and turn intoa creamy ganache. Either way it’s wonderful! I hope that you’llenjoy experimenting with this recipe, I haven’t tried it yet butI’m pretty sure that a bit of espresso powder would  be a livelyaddition! Heat it up a bit and you have a fondue to be servedwith bananas and pound cake! How about marshmallows! Thepossibilities are endless, but I think that I like it best served upwith a silken sable paint brush!I do hope that you will take some time with someone that you loveand enjoy!  104 www.thenewself-healthmovement.com

cindy fuscherwww.bodysavior.comMy interest in health began when I still work as a critical care nurse PREVENT THISI was 7 years old when I routinely and I continually share the simple by cindy fuscherwatched an elderly neighbor jog basics of good health with myup and down the street. It was patients, their families and my co-apparent to me that exercise workers. I wrote “Prevent This” as awas helping to keep this lady old wake up call, to call attention to theenough to be my grandmother need for each of us to make ourlean and mobile. A few years health a priority if we don’t want tolater at age 10, I saw a 6o Minutes become a disease statistic.segment that demonstrated heartdisease could be reversed with Cindy Fuchser, RN, CCRNexercise, meditation and a vegan Holistic health Coachdiet. Naively I thought that thisresearch would eventually lead topeople living more healthily andleading disease free lives.Forty years later working as acritical care nurse and readingmultiple books on health as I notedmy own weight, blood pressureand cholesterol levels to creep up,I became very dissatisfied with ourhealth care system, which does notoffer diet and life style changesto patients when they become ill.Instead physicians have told merepeatedly “people don’t wantto change”. But I did want tochange and I successfully loweredmy health stats to that of youthfulnorms. 105 www.thenewself-healthmovement.com

CINDY FUSCHER’SRAW BANANA CREAM PIEDietary Considerations: raw, vegan and gluten free, alsocorn and grain free◆ 2 Cups dry nuts (may use any combination of walnuts, almonds or pecans)◆ Sweetener (5 dates soaked in water or 2 T honey or agave nectar)◆ 3 bananas◆ 2 C cashews soaked in water for several hours or over night, drain and rinse◆ 1 vanilla bean◆ 1 T coconut oil◆ ½ C honey◆ 1 Tai Coconut◆ 1 T honey (or other sweetener)METHODFor crust coarsely chop dry nuts in food processor, and then addsweetener and mix.Press into bottom of spring foam pan.Slice a single layer of banana (about 1 ½ bananas) on top of nutcrust.Then make crème filling by blending cashews in high-speed blenderwith vanilla bean, coconut oil, ½ banana, and ½ cup of honey. Pourand spread this on top of crust and sliced banana.For a light creamy topping blend the water and meat from thecoconut with 1 T of honey and ¼ of a banana. Pour this on top ofcream filling.Slice the remainder of the last banana on top of the pie andrefrigerate for several hours before serving if the pie is to beconsumed within 24 hours.Otherwise freeze the whole pie and serve up to several weekslater.  The sides of the spring foam pan may be removed after wellchilled in fridge or freezer.  If frozen, allow to set at room tempfor 30 minutes before serving.   106 www.thenewself-healthmovement.com

judy griffinwww.nourishingsoulutions.comAs a Nutrition and Lifestyle Coach, for Integrative Nutrition, is Level FLOURISH BEYOND 50Workplace Wellness Educator, 1 Raw Food Certified, a Level by judy griffinHormone Cure Coach, retreat 1 Reiki Practitioner, a Certifiedpresenter, speaker, teacher, and Hormone Cure Coach, and the www.thenewself-healthmovement.comauthor, Judy shares her expertise, owner of Nourishing Soulutions asaffinity for soulful wellness, and well as a Founding Partner at Vitalpassion for cooking to help women Advantage Consulting.nourish their way to a vibrant life. Judy received a B.S. from SUNYAfter a tragic loss at 40, Judy chose Oneonta and worked in investmentvibrant nourishment as a recovery management for 7 years until shetool. With a reclaimed zest for switched hats to raise her fourlife she began to flourish and is children. Judy lives in Rockvilledetermined to inspire women to Centre, NY with her husband anddo the same. She guides women two sons since one daughter isin carving out their own unique away at college and her oldestpath toward vibrant living by daughter already left the nest.encouraging them to embrace Look out for Flourish Beyond 50pleasure and play as a way to Retreats and connect with Judy toreclaim their youthful vitality learn about upcoming programs,As a multi-passionate wellness classes and how you can work withenthusiast and a happily married her at:mom of four, Judy loves to cookup flavorful delights. She stresses Judy Griffin, CHHC, AADPthe importance of harnessing [email protected] healing power of food and www.nourishingsoulutions.comintegrating healthy habits that www.flourishbeyond50.combring joy. www.facebook.com/Nourishing-Judy believes that when women Soulutionsthrive so do their loved ones so she www.facebook.com/flourishencourages women to nurture their beyond50garden, so they can fully blossom. www.vitaladvantageconsulting.Judy is a graduate of Institute com 107

JUDY GRIFFIN’SRAVISHING RAW CASHEW CHEESE CUPCAKESMAKES 30 MINI CUPCAKESNothing says celebrate better than a delicious cupcake or a glass ofChampagne.Quantity varies depending on size of cupcake pan. Makes 30 minicupcakes using a silicone cupcake container. You can also use smallfreezable glass bowls. Do not use an aluminum or metal pan.If you have extra, you can use it as a yummy cashew coconut creamdipping sauce for fruit.◆ 1 cup macadamia nuts◆ 1½  cups cashews◆ ¼ cup pitted Medjool dates◆ ¼ cup dried coconut flakes◆ 1/3 cup coconut oil, melted (when the oil is gently warmed it turns to liquid)◆ ¼ cup lime juice or juice of 1 freshly squeezed lime◆ ¼ cup raw honey◆ 1 tsp pure vanilla extract◆ 1/3 cup water◆ 1 cup mixed berries (blueberries, strawberries, blackberries, and raspberries)METHODPlace macadamia nuts in large bowl and cover with cold water.Place cashews in separate bowl and cover with cold water. Soaknuts for four hours, then rinse, drain, and set aside.Pulse macadamia nuts and dates in food processor to a stickycrumb-like consistency.Press macadamia nut mixture into silicone mini cupcake pan, about1 tsp per mini cup. You can also add some coconut flakes here. Thismakes up your crust.Place cashews, coconut oil, lime juice, and raw honey in the bowlof a food  processor. Add in pure vanilla extract, gradually add inwater, and purée until smooth.Pour mixture onto crust in cupcake pan, sprinkle with driedcoconut flakes and freeze 1–2 hours, or until firm.Remove from freezer, scoop out onto a plate, top with berries, andserve.www.nourishingsoulutions.com/ravishing-raw-cashew-cheese-cupcakes 108 www.thenewself-healthmovement.com

kylie bevanwww.healthwellnessrevolution.comThe week before Kylie turned 40, her in the kitchen, or exploring withbody gave her a clear – and painful her husband, two daughters and– sign she wasn’t treating it well frequent visitors, wherever they areenough. living at the time.And in that moment Kylie realised Learn about ways to live your YOUR RELOCATION SOLUTIONshe needed a healthy body to live a healthiest, happiest life at http:// by kylie bevangreat life. healthwellnessrevolution.com. Stay in the know with tips, insights,Kylie tweaked her lifestyle and is events, courses and special offersonce again loving life – and helping by subscribing to Kylie’s free news-others do so too. letter – and receive a free gift for doing so!As a certified Health Coach; author Purchase Your Relocation Solutionof Your Relocation Solution: be on Amazon.healthy and happy wherever you Connect on Facebook, Instagram,are; founder of Health & Wellness Google+ or LinkedIn.Revolution; with a background intravel and finance; Kylie is deeplypassionate about helping peopleembrace life with energy andenthusiasm.One client described her as“inspirational, genuine and caring”.Another declared “Kylie has beeninstrumental in helping me achievethis success due to her passion,enthusiasm and insights”.When she’s not coaching clients orwriting a new article or book, youcan find her creating a healthy treat 109 www.thenewself-healthmovement.com

KYLIE BEVAN’SFRUIT SORBETSERVES: 4-6Dietary Considerations: gluten-free, dairy-free, grain-free,corn-free, paleo and vegetarian - vegan when optionalegg not used, nut-free when optional nuts not used◆ 1 0-12 ounces (280-340 grams) fruit or mixed fruit such as strawberries, bananas, mango, raspberries◆ 4-6 ice-cubes of water, coconut cream, fruit juice or almond milk◆ 1-2 tablespoons of lemon juice or 1 egg white◆ O ptional toppings: sliced fresh fruit, slivered almonds, passionfruit, shredded coconut, chia seeds or cinnamonMETHODPeel/seed fruit as necessary, chop roughly and freeze for 4-6 hours– if less time available, lay pieces flat on a large tray until frozen.In a strong food processor or blender, blend fruit and ice-cubesuntil creamy. Fruits such as berries will benefit from addinglemon juice or egg white once almost smooth for a final blend.Consistency should be smooth, excepting berry seeds, so blend alittle longer if not.Serve immediately, with your choice of topping.Can also be frozen for a few days, covered, however may becomemore solid. If so, remove from freezer 10 minutes before serving. 110 www.thenewself-healthmovement.com

lauren rossiwww.greensandglamour.comMy name is Lauren Rossi and I GreensAndGlamour.com (you can EVERYDAY GUIDE TOam a Certified Holistic Health find my eBook here), to educate HEALTHY EATINGand Wellness Coach, travel lover, others on how simple it can be to by lauren rossiand twenty-something New York embrace a healthy lifestyle in antransplant currently residing in age where we are constantly onSouth Florida. My journey to the go. From nutritious recipesoptimal health began about five to toxin-free beauty products, Iyears ago when I realized that hope that Greens & Glamour willconventional food-like products become a one stop shop for those(that processed, packaged stuff looking to change their life in ayou find in the grocery store!) positive way.were wreaking havoc on my body,immune system and spirit. It wasn’t Lauren Rossiuntil I started experimenting with [email protected] own diet that I discovered how www.greensandglamour.comwhole, nutritious foods had thepower to heal you from the inside Instagram: @greensandglamourout! My new found passion for Facebook: http://facebook.com/healthy living sparked my interest greensglamourin the Institute for IntegrativeNutrition, and the rest was history.After experimenting in the kitchenfor the last few years, I wrotemy recipe eBook, The EverydayGuide to Healthy Eating, in hopesto inspire others to live morehealthfully and to approach thislifestyle change with an open mind.Since then, I have been bloggingover at my new website, www. 111 www.thenewself-healthmovement.com

LAUREN ROSSI’SMINT CHOCOLATE ICE POPSSERVES 2Dietary Considerations: Gluten Free, Dairy Free Option,Vegan Option◆ 1 banana◆ 2 heaping tbs unsweetened coconut yogurt◆ 1 cup spinach or green of your choice◆ 6 large mint leaves◆ 1/4 tsp peppermint extract◆ 1 tbs raw honey (use stevia or other sweetener of choice for vegan)◆ 2 heaping tbs raw cacao nibs or dark chocolate chips METHODBlend banana, Greek yogurt, spinach, mint leaves, peppermintextract, and raw honeyMix in cacao nibs or dark chocolate chips and pour into ice popmoldsFreeze for at least 2 hours before enjoyingExcerpt From: Lauren Rossi. “Everyday Guide to Healthy Eating.” iBooks. 112 www.thenewself-healthmovement.com

nancy petruckawww.facebook.com/nancy.petrucka.1When I joined IIN my intention was years ago.  NUTRITION FOR THE SOULto become a Health Coach, but I am also a wanderer. Growing up, by nancy petruckareally it was to heal myself. Even my family moved multiple timesthough my dietary world revolves and today I still love to travel. Iaround eating gluten free, sugar especially love to visit family andfree and dairy free, I try not to I have family in such gorgeousallow the diagnosis of celiac to places as CO, WY, NC, MA, GA,define who I am. But it was a major NJ and TN where my awesome sontransition point in my life and for lives. My dream for life’s secondthat I try to be grateful. This wake half is to travel the country in an RVup call brought me eventually - writing and spreading the wordto IIN but more importantly, as I about real organic living!  discovered, brought me to writingand publishing my first book. Andfor that I am very grateful.I have always loved books, fromthe time I spent with Grandma Sallyreading the Bobbsey Twins andeating chocolate bread pudding,to the present day holding myown published book in hand. I amhappy to just be in the presence ofbooks, either on my overcrowdedbookshelves or my first truebookstore experience and job atOxford Books in Atlanta. And I have always wanted to write.Writing for me is a spiritual practiceas is my  love of dreamwork, bothof which I have nourished sincemoving to this small coastal town ofApalachicola with my husband 12 113 www.thenewself-healthmovement.com

NANCY PETRUCKA’SCHOCOLATE BREAD PUDDING (GRANDMA SALLY’S)SERVES 8-10Dietary Considerations - Gluten, Dairy and Sugar Free◆ 2 cups GF bread crumbs (I used Udi’s)◆ 4 cups coconut milk, heated but not boiling◆ 2 squares unsweetened chocolate plus 1 square of 70% chocolate bar ◆ 1 tsp liquid stevia◆ 2 organic eggs◆ 1/4 tsp salt◆ 1 tsp vanilla (gluten free)METHODHeat the coconut milk, but do not boil. Soak the bread crumbs inthe milk for approximately 15 minutes. Add the stevia, vanilla,salt and eggs to soaked bread crumbs.Melt chocolate slowly. Thechocolate candy bar will provide some sweetness and you canadjust the amount of stevia to suit your taste. Add the breadcrumb mixture to the melted chocolate and stir together. Bake inan oiled (I used coconut oil) casserole dish for 50-60 minutes at 325degrees.  While this is not a dish I bake on a regular basis, it is a greatsplurge that not only comforts but tastes amazing! 114 www.thenewself-healthmovement.com

pamela schmedlinwww.doggonehealthychoices.comPamela Schmidlin AKA the Six involved in the establishment of GET YOUR LEASH ON!Legged Companion Coach works their local dogpark and helped with by pamela schmedlinclosely with her best friends Skyler, several dogparks throughout LongSandy, Candycane, and Scout Island! In hopes that people get outto bring health, wellness, and with their dogs and move! Afterallhappiness to fellow Six Legged a tired dog is a happy dog, and theCompanion Teams. Through same can be said for people too!healthy eating, and exercise, andother ways of everyday living the You can find out more about PamSix Legged Companion Coaches and her team by going to www.are revolutionizing the way people doggonehealthychoices.com orand dogs live together. www.pamelaschmidlin.comAll of the Canine Companions ofthe team have run races of differentlengths throughout the east coastof the USA. As well as all of themparticipating in Doga sessions withPam on a daily basis. Just recentlyPupilates was added into the mixfor the team.Pam is a Institute for IntegrativeNutrition Certified Health Coach,as well as a US Army Veteran,Photographer and Videographer,and Dog Trainer and Co authorof “Get Your Leash On!- A guideto living a happy and healthylifestyle with your dog”. Availableon Amazon.com. One of the topbooks chosen at the Institute ofIntegrative Nutrition.The team has been actively 115 www.thenewself-healthmovement.com

PAMELA SCHMEDLIN’SSIX LEGGED COMPANION VEGANICE CREAM RECIPEDietary considerations: Vegan◆ 1 16 oz container- Coconut milk based Vanilla flavored Yogurt (you can also use almond based, or soy based)◆ 2 heaping tbsps – Earth Balance Coconut Peanut Spread (you can also use almond butter or cashew butter)◆ ½ to 1 cup of melted carob chips (just melt them in a double boiler or on low heat so they do not burn)METHODIn a mixing bowl, combine ingredients until smooth….unlessyou use the chunky PB! Mix quickly so the carob doesn’t chunkup!.......and then pour into small individual bowls for you and yourdog and freeze for 5-6 hours. Once the mixture is frozen removefrom the freezer and enjoy!You can also keep the mixture in a bigger bowl and scoop out theice cream into vegan ice cream cones.I have never met a dog that turned down my ice cream……and allingredients are safe for humans and dogs alike…..so make someice cream today and go sit in the backyard under the tree togetherand lick your ice cream cones together! 116 www.thenewself-healthmovement.com

we recommend..As you are reading our e-cookbook you will find many common threadsamong all the recipes. Each of the health coaches have brought their individualdietary considerations to many of the recipes. We have learned through ourtraining as Integrative Nutrition Health Coaches that each person’s diet isbio-individual and a large percentage of the population have food sensitivitiesand allergies. Shopping and preparing food that is appropriate to each of ourhouseholds can be time consuming and overwhelming. The Food Thumb Appmay further aid you in your daily shopping and meal planning:Food Thumb App created by Milda IliscupidezIs it Safe to Eat? Thumbs Up or Thumbs Down?Food sensitivity is at an all-time high! With that in mind, the Food ThumbApp takes the guess work out of shopping for food so you don’t have toread everything on the label. It’s your “take anywhere solution” and is veryeasy to use. Simply create a profile for you and/or your family membersand include each individual’s allergy information. You then scan each fooditem and the App will generate a Thumbs Up or Thumbs Down. Thumbsup indicates the food does not contain any allergens or ingredients youhave noted and is safe to consume. Thumbs Down indicates the allergenor ingredient is in the food and is NOT safe to consume.The App is simple, user friendly and most importantly, kid friendly. Manykids, as well as adults, carry mobile devices everywhere they go.This app will put the power in your hands and allow you to manage yourdietary needs in a fun, effective and convenient way.milda iliscupidezI am a single mother of two young boys, so I can honestly say thatsaving time and simple conveniences are top priorities for me. I becameinterested in creating FoodThumb because of my children, who thankfullydo not have food allergies. I strongly feel if they did have allergies, theirsafety and options for food would be a constant concern in my day today life. I know grocery shopping with two little ones, alone, can be verystressful so I designed Food Thumb to be quick and simple to help makethis struggle a lil easier.I do not have a medical background; I amnot a doctor nor do I play one on TV. ThisApp was created solely to help kids, parents,grandparents; you name it, because I knowhow important it is to keep your loved onessafe and healthy.Follow “Food Thumb” on Facebook,Twitter and PinterestMilda Iliscupidez - President and [email protected]/foodthumb 117

thank youWe hope you enjoyed our recipes and we thank you fortaking the time to get to know us a little better.As Integrative Nutrition Health Coaches we strive to helpeach one of you seek and find your path to nutrition, self-care and well-being.As health coaches we know that each person’s diet is asunique and individual as they are, each facet of who you aremust be nurtured.For your consideration towards a life of nourishmentand self-care:◆ Drink plenty of water◆ Eat slowly◆ Pay attention to your breathing◆ Laugh everyday◆ Rest when you can and sleep when your body needs it◆ Be kind◆ Look for the good in others◆ Listen◆ Take a walk in nature◆ Be GratefulWe are grateful for each one of you.to your wel-beingThe New Self-Health Movement Team of IntegrativeNutrition Health Coacheswww.thenewself-healthmovement.comwww.selfhealthretreats.com