NSHM_Vol1_ecookbook

ANITA SHAH’SBEAUTIFULLY SIMPLE ENERGY BOOSTER SALADSERVES: 4Dietary Considerations: Gluten Free, Dairy FreeSALAD◆ Red Quinoa◆ Choice of Greens: Arugula or Kale◆ Choice of Berries: Strawberries, Raspberries, and/or Blueberries◆ Choice of Nuts: Pine Nuts or Slivered Almonds◆ Chia Seeds◆ Flax SeedsDRESSING:◆ Choice of Oil: Olive or Coconut◆ Lemon◆ Fresh Grounded Black Pepper◆ Himalayan Pink Salt or Sea SaltMETHODCook Quinoa. Simply take two cups of water and let it come toa boil. Add one cup of rinsed quinoa to boiling water. Let thequinoa cook covered under low temperature. Stir occasionally. Inapproximately 20-30 minutes, quinoa should be cooked. You willnotice the water is absorbed and the quinoa looks fluffy.Transfer quinoa into a bowl. Use a fork to fluff the quinoa. Let itsit for 5-10 minutes.Mix 2 cups of greens with 1 cup of berries.Sprinkle your choice of nuts.Add quinoa to mixture.Generously add chia seeds and flax seeds.Squeeze a lemon into the mixture.Pour in 1 to 2 tablespoons of oil.Finish with fresh black pepper and salt for taste.Mix the salad well and enjoy a beautifully simple energy booster! 51 www.thenewself-healthmovement.com

dorothy holtermannwww.nurturenaturenutrition.comDorothy Holtermann is an Integrative sleep, anxiety and depression. LOVE FOODNutrition Health Coach, public In 2011, her wakeup call came at her THAT LOVES YOU BACKspeaker, workshop leader, founder of doctor’s office when she was told, “You by dorothy holtermannNurture Nature Nutrition and author are not going to live out your lifespan.”of Love Food that Loves You Back. She was shocked when the solutionDorothy adopted her grandmothers’ offered to her was a calorie book.passion for cooking. At the University Having poor results eating health foodof Stony Brook, she began “cooking that she did not like, she experiencedup a storm” in her dorm after her first transformation in her health and life bytaste of cafeteria food. She disliked eating food she loved that also lovedthe “health food” of the 70’s, claiming her body, mind and spirit back.it should be served in a bucket. Her Her mission is to share her experiencefirst career was a health counselor of of lovingly reclaiming her healththe “Health Shop,” a self health care and happiness, losing 70lbs, andproject at the University. eliminating a 10 year dependenceDorothy and her family were pioneer on prescription drugs for anxiety,residents of two new neighborhoods in depression and insomnia.the 90’s: Battery Park City in NYC andSeaside, Florida. She had a complex Dorothy Holtermann CoachDorothy-life as wife, mom, executive, attorney, [email protected] estate investor, toy store owner, 917-751-0674and community advocate. Dorothycontinued to cook up a storm, creatingdelicious food that delighted people.A bad year turned into a bad decadeof “disease & disasters” that includedthe discovery that her daughter hadcystic fibrosis, 9/11 displacement fromBattery Park City, loss of properties inthe Florida Gulf. She succumbed tothe “disease care” system, and beganusing prescription drugs to control 52 www.thenewself-healthmovement.com

DOROTHY HOLTERMANN’SCLEOPATRA BEET AND KALE SALADDietary Consideration: VeganThis delicious and visually lovely heart healthy salad is named afterCleopatra. Beets are reputed to have been her favorite vegetable.I love that this salad is wonderful refrigerated for up to 3 days. (But returnto room temperature to serve.) Serves 6. ◆ 3 large beets (about 3 cups when cut into wedges after cooking)◆ 2 cups of fresh mint or basil leaves, chopped◆ 5 Tbsp olive oil◆ 2 Tbsp balsamic vinegar◆ 2 Tbsp fresh lemon juice◆ 1 Tbsp of tamari or soy sauce◆ ½ cup chopped walnuts◆ 4 cloves of garlic, crushed and minced◆ 6 cups of fresh kale, cleaned, thick stems removed◆ Sea saltMETHODKale saladIn a salad bowl, crush 2 cloves of garlic, add 2 Tbsp of lemon juice,3 Tbsp of olive oil.Add 6 cups of torn kale and sprinkle some sea salt.Lovingly mix well with hands and set aside to soften.Beet saladWash and trim beets, leaving 1” root and 1” stem intact.Place trimmed beets in a medium saucepan and cover with water.Bring water to a boil and simmer beets, covered, for 20-25 minutesor until you can easily slice into one.Rinse beets in cold water and remove skins by rubbing firmly.Allow beets to cool completely.Slice beets into wedges.In a bowl add remaining ingredients (2 cloves of garlic, 1 Tbsp oftamari or soy sauce, 2 Tbsp of balsamic vinegar, 2 Tbsp olive oil,chopped mint or basil, and walnuts and mix together.Toss in beets until well-coated.Arrange beet salad on the kale salad (but do not mix)Serve! 53 www.thenewself-healthmovement.com

irene drabkinwww.irenehealthcounselor.comIrene Drabkin is an educator and Do you or your loved ones struggle THE POWER OF THE EDUCATEDa speaker known for offering with an illness or fragile health? PATIENT - PROVEN STRATEGIESattention-grabbing, highly effective Are you frustrated by the lackworkshops and programs on a of results? Concerned about FOR RECLAIMING YOURvariety of nutrition and lifestyle the side effects of prescription HEALTH AND WELLBEINGtopics that help people manage medications? Tried numerous diets THAT YOU WON’T FIND IN Astress, improve energy, and and treatments only to be left CONVENTIONAL MEDICAL OFFICElose weight without constant exhausted and confused?dieting and deprivation. She is a Are you looking for the evidence by irene drabkinTransformational Wellness Expert of the power of the Alternative andand an Integrative Nutrition Integrative Medicine approach? InCertified Health Counselor search of the references you canaccredited by Columbia University share with your family and friends,Teacher’s College and the or with your patients and clients?American Association of Drugless Have you ever wished that a fairyPractitioners. would appear and present you with a strategy for speedy healing andThe Power of the Educated Patient: the best gift of all: Good Health?Proven Strategies for ReclaimingYour Health and Well-Being That To order the book, email IreneYou Won’t Find in a Conventional Drabkin at IreneHealthCounselor@Medical Office gmail.com.The Secrets to how Savvy PatientsOvercame their Diseases throughIntegrative Medicine, NaturalTherapies, Lifestyle Modifications,and Healing Foods.WHAT cured them, WHY it works,and HOW it can work for You!  54 www.thenewself-healthmovement.com

IRENE DRABKIN’SROOT VEGETABLE & AVOCADO SALADSERVES 4 PEOPLEDietary Considerations: Delicious, Super Easy& Perfectly Vegan!(My Enhanced version of the traditional Russian vinegret)Great for lunch as a mealAwesome for dinner as a side dishAlso fulfilling for breakfast and ideal for snack as it contains all theneeded nutrientsto provide the energy to start or stay on top of your day!I prefer using Non-GMO, organically or locally grown vegetables.◆ 2 cups of Corn – preferably whole kernel sweet frozen corn, but cannedcorn can be used instead◆ 2 cups of Peas – preferably frozen sweet peas, but canned green peascan be used instead◆ 2 Beets◆ 2 Potatoes◆ 2 Carrots◆ 3-4 tbs with freshly chopped Dill◆ 1 Red onion◆ 2 Salted brined cucumbers (made without vinegar)◆ 1 Avocado◆ Pine nuts, sliced Almonds (optional)◆ Salt to taste (Himalayan Pink Salt preferred)◆ Extra Virgin Olive Oil (vegetable oil also can be used)METHODPlace beets, potatoes, and carrots into a Steamer Cooker. Cover with alid and simmer until vegetables are tender, but not mushy.After the water boils: the carrot takes about 20 minutes, potatoes take30 minutes. The beets take the longest - about an hour and they neverget as tender as potatoes, if a knife pierces them easily, they are done.Cool and peel the beets, potatoes, and carrots. Their skin will slide offquite easily, no need for a peeler.Cut all boiled vegetables into small, diced piecesPeel and cut avocado into small, diced piecesPut frozen corn and peas into a pot with boiled water seasoned withsalt, bring back to a boil. Drain.Mix cut vegetables, peas and corn with diced onions, pickles, avocadoand nuts.Dress the salad with extra virgin olive oil.Add some finely cut dill.Let the salad sit in the fridge for 15-30 to allow flavors to blend.Enjoy! 55 www.thenewself-healthmovement.com

sharon johnstonwww.changeyourlifenaturally.comSharon Johnston is a naturebabe at complete collapse. THE NATURE OF CHANGEheart who is happiest when playing After she lost her job and rebuilt by sharon johnstonin nature. An avid adventurer you her health, Sharon was impassionedwill typically find her in a forest, on to carve out a new career helpinga mountain or on the water and others find health and harmonymost likely in another country as by combining change, wellnessshe seeks out the most beautiful and nature. Sharon wrote a booknatural places in the world. She called The Nature of Changelives by the motto that change is which outlines her Five Stagesnature’s growth engine and thrives of Conscious Change model, aon helping others embrace change soul-centered approach to findingby reconnecting with their wild balance by getting back to nature.being. She formed The Natural ChangeSharon has experienced a Movement as a program to divewhirlwind of change herself. Born deeper into the concepts in thein South Africa she spent her book, and leads Nature Bathingchildhood as a wild child, barefoot Immersions where you can learnand roaming around in nature, to retune in to the energy andbefore leaving in her twenties to benefits of our natural world.move around the world in a restless Sharon has trained in integrativesearch for meaning. What she nutrition, shinrin-yoku, and eco-found was divorce and a discovery living and is a certified changeof herself as a co-dependent; the agent.knowledge of which allowed herto rebirth her wild self. Having Sharon Johnstonsuffered thirty years with ill-health, sharon@changeyourSharon finally found the source of lifenaturally.comher illness was Lyme disease. By 704 363-5740the time this was discovered her https://www.facebook.com/body had been overwhelmed with sharijohnstonwellnessadventurethree autoimmune diseases and https://twitter.com/Shari_Johnstonthree bacterial diseases, and was in 56 www.thenewself-healthmovement.com

SHARON JOHNSTON’SNATURE’S BOUNTY FRUIT SALAD SERVES 4Dietary Consideration: Gluten-free, dairy free, nut-free◆ 1 banana◆ ½ apple◆ ½ cup of melon◆ 1 kiwi fruit◆ ½ cup of papaya◆ ½ cup of blueberries◆ ½ cup of seedless grapes◆ ½ cup of strawberries, halved◆ ½ orange◆ ½ lemon (optional)METHODFor a healthy and tasty way to get your daily serving of fruit, youwill love this easy dessert.Wash all fruit.Chop the banana, apple, melon, and papaya into small pieces.Layer in a dish and add the blueberries, grapes, sliced kiwi fruitand halved strawberries.Squeeze the half orange over the fruit and gently mix.Optional: if you won’t be eating the dish immediately, squeeze thelemon over and stir in to prevent the fruit turning brown. 57 www.thenewself-healthmovement.com

sue brownwww.facebook.com/simplysugarfreeI lost 52 pounds in 52 weeks when Sue Brown SIMPLY SUGAR FREEI was 52. But mine is not a story of Facebook: www.facebook.com/ by sue brownweight loss. It is a story of recovery. simplysugarfreeFrom a lifelong struggle with Sugar Twitter: @simplysugarfreeAddiction. Pinterest: http://www.pinterest.I’ve always known that my weight com/simplysugarfree/problem was in my head, not my Blog: http://simplysugarfree.type-body. That sugar delivered great pad.com/blog/“highs” and moments of intenseclarity and inspiration – andcomfort.But it wasn’t until I understood theaddictive nature of sugar that I wasable to lose weight and – moreimportantly – conquer the cravingsthat drove me to eat sweets.Now I share my story and thesimple six-step process I used toconquer my sugar addiction inthe book “Simply Sugar Free: SixSimple Steps to Conquer SugarAddiction”.P.S. I haven’t gained back a poundin seven years. Because once yourblood sugar and brain chemistry arebalanced, you don’t need sweetsto nourish you – physically oremotionally. Just real, whole food.The way Mother Nature intended.You can connect with me here: 58 www.thenewself-healthmovement.com

SUE BROWN’SBLACK BEAN AND QUINOA SALADSERVES 6 - 8Even if you’re a Sugar Addict, that doesn’t mean that all “sweet” foodsare off limits!  This recipe gets just a hint of sweetness from 1 Tablespoonof Brown Rice Syrup. Brown Rice Syrup is made from cooked brown rice.It has a low Glycemic Index (reported to be about 25), which means it isdigested slowly and doesn’t create extreme blood sugar crashes. You cansubstitute Brown Rice Syrup for sugar, honey, corn syrup, maple syrup ormolasses. To substitute for sugar, use 1¼ cups Brown Rice Syrup for onecup of sugar, using ¼ cup less of another liquid in the recipe.I buy Brown Rice Syrup at Whole Foods, or you can order it on-line.SALAD◆ 2 cups black beans, cooked (can use canned beans) ◆ 1 cup quinoa, rinsed◆ 2 cups water◆ 1 red onion, peeled and minced◆ 1 red pepper, seeded and diced small◆ 1 2 ounces cooked chicken breast, shredded (drag a fork through cooked chicken breast to create shredded pieces) ◆ 1/4 cup cilantroDRESSING◆ Juice of 2 limes◆ 2 tbsp. red wine vinegar◆ 1 tbsp. brown rice syrup◆ 1/3 cup olive oil◆ 1 tsp. cumin◆ Sea salt to tasteMETHODRinse quinoa.  Bring quinoa and water to a boil.  Cover and simmer for 12-15minutes or until all water is absorbed.  In a large bowl, combine cooked quinoa with beans, red onion, redpepper, cooked shredded chicken and cilantro.  To make the dressing, whisk lime juice, red wine vinegar, brownrice syrup, olive oil, cumin and sea salt. Pour dressing onto black bean and quinoa salad and mix thoroughly. 59 www.thenewself-healthmovement.com

entréesuniquely delicious and beneficial

debbi sanzo-daviswww.thenewself-healthmovement.comDebbi is the Founder and director www.thenewself-healthmovement. WEIGHED DOWNof The New Self-Health Movement. com by debbi sanzo-davisHer attention to detail and love www.selfhealthretreats.comof event planning results from her You can also find us on Facebook:thirty years of service in the travel https://www.facebook.com/pag-and hospitality industry. She retired es/The-New-Self-Health-Move-early with one intention: the pursuit ment/1623847491175644of her own health and well-being- and twitter:which had begun to suffer. Just one https://twitter.com/selfhealth-year later, she overcame chronic booksillnesses, lost over seventy poundsand reenergized her life. Debbi anIntegrative Nutrition Health Coachand a graduate of the Institute forIntegrative Nutrition, is determinedto see others succeed and regaintheir health in the same way. Outof this strong desire to help others,The New Self-Health Movementhas become the realization of thatdream. It provides a much neededlink to all who are seeking theirhealth and well-being and thesupport they have been looking for.You can reach Debbi at her emailaddress:[email protected] visit our websites and welook forward to meeting you at oneof our events: 61 www.thenewself-healthmovement.com

DEBBI SANZO-DAVIS’FOUR SEASONS PASTADietary Consideration: Gluten FreeA favorite dish created and prepared lovingly by her husband JulianSanzo-Davis.◆ 1 lb brown rice noodles◆ 1 small can tomato paste◆ 1/3 cup extra virgin olive oil◆ 2 cloves fresh garlic, finely minced◆ ½ cup parsley, ultra-finely mined◆ 1/3 cup parmesan reggiano cheese, finely grated◆ ¼ tsp red pepper flakesMETHODStart large pot of water to boil, seasoned with enough salt totaste. In a large stainless mixing bowl, combine the tomato paste,extra virgin olive oil, garlic, and parsley. Mix well by hand withspatula. Add parmesan and red pepper flakes. Mix well and setaside.Cook brown rice noodles according to package instructions, drain,return noodles to pot, and add half of the four seasons sauce andgently, evenly coat noodles, turning with tongs or pasta spoon.Transfer to stainless bowl with other half of sauce and gently coatwell again and serve. 62 www.thenewself-healthmovement.com

emmanuelle gallandwww.gojifitness.comEmma is an author, inspirational the faster you can reach your goals FEEDING SUCCESSspeaker and a board certified and the more joy you derive from by emmanuelle gallandholistic health, fitness and nutrition it. Emma delivers individual, groupcoach and has 20 years of and corporate wellness programs, www.thenewself-healthmovement.comexperience in the world of fitness and co-created and launched aand sports. She is the CEO of Goji superfoods nutrition drink mix toFitness LLC and a former director make balanced eating easy onin global management consulting the go, Zenberry mix, with herfirm, PwC, traveling weekly around life partner Shane Moran. Shethe country and the world for 15 lives in Brooklyn, NY with Shaneyears. Without the proper tools and teaches a wide variety ofto juggle the logistics of two fitness classes, Broga Yoga andcareers in her 20’s, Emma burned aquacycling being two of herout at 30. She was diagnosed favorites.after a thyroid storm with Graves’Disease and given two months’ Emmanuelle Gallandbedrest on doctor’s orders. By trial www.gojifitness.comand error, she healed her auto- www.zenberrymix.comimmune disease after changing [email protected] aspect of her lifestyle and (646) 256-0006diet leading to the developmentof her Goal-Directed Nutritionapproach, backbone of hercoaching business and the bookshe authored: Feeding Success:A nutrition Blueprint to fuelbusy professionals and businesstravelers. Today Emma helps theCorporate America athletes andcompetitive athletes make it to thetop while thriving and nurturingthemselves. The better you feel, 63

EMMANUELLE GALLAND’SRED LENTIL AND SWEET POTATO COCONUT STEWSERVES: 2-3 PEOPLEDietary Consideration: Vegan, Gluten-free, Dairy-Free,Soy-Free◆ 1 can organic unsweetened coconut milk◆ 2 large sweet potatoes◆ 1 organic red pepper◆ ½ cup of red lentil◆ 4 garlic cloves◆ 1 tbsp. unrefined virgin coconut oil◆ 1 inch of fresh ginger root minced◆ Curry powder to taste (cumin, turmeric, etc.)METHODIn a pot sauté the garlic, spices and fresh ginger in coconut oil.Add the sweet potatoes diced and the minced red pepper and coatthem with the spices. Cook 5 minutes. Add the coconut milk andthe (washed) red lentils with ½ cups of water (or more for a moresoupy stew). Cook for 20 minutes. Serve with fresh cilantro andcracked pepper or cayenne pepper. Bon Appetit! 64 www.thenewself-healthmovement.com

helen marie loorentswww.fastrackwellness.comHELEN MARIE LOORENTS, MBA, & supercharge mind and body for FASTRACK TO WELLNESSfounder and CEO of fastrack wellness ultimate productivity, health and by helen marie loorentsInc., is a certified holistic health & life performance. Helen understands thecoach, AADP; wellness consultant to struggles of ongoing stress, emotionalFortune 500 companies; author of eating and seeks to empower herthe newly published book entitled clients to heal their own bodies andfastrack to wellness: good health. achieve vibrant health by providinggood life. guide; inspirational them with support, counseling and aspeaker, a HuffPost blogger and proven program. She believes eachformer global healthcare marketing person requires his or her own unique,executive. She has been featured on holistic approach for health, nutritionAmazon, Woman’s Health & Fitness and lifestyle choices. She beganmagazine, WORLDCLASS magazine, practicing yoga as a young womanJenningsWire Podcast, Effervescent and spent time studying wellness andInternational conference, L’Amour energy healing (Reiki) with teachersTV, Huffington Post and many other in Europe and in Asia. She is a Reikipublications around the world. She Master and has helped thousands ofis dedicated to making health & people to overcome their physical andenergy in the corporate world the emotional pain. She also received adriving force behind performance. Chef training at the French CulinaryAfter 17 years of climbing the Institute, inspiring her to combinecorporate ladder at several the French culinary “deliciousness”multinational consumer healthcare with quick, easy and healthy recipes.companies, Helen burned out. She Helen is also a well-regarded speakerthen regrouped and embarked and is offering corporate workshopson an intense study, reassessment at several Fortune 500 companiesand, ultimately, transformation of including Wells Fargo, AXA Equitable,her own health and life. Now she the World Bank, ADP to name theis sharing her winning formula with few.hard-charging professionals, andrevealing how they can effortlessly (212) 444 – 8554rejuvenate energy levels, lose weight [email protected] 65 www.thenewself-healthmovement.com

HELEN MARIE LOORENTS’ROASTED LAMB CHOPSSERVES 4Dietary Consideration: gluten free, dairy free, grain free,nut free, corn free, paleo◆ 8 lamb chops, about ¾-inch thick or my favorite New Zealand lamb rack from Trader Joes.◆ Sea salt and freshly ground pepper◆ 3 tablespoons of balsamic vinegar◆ 3 tablespoons of extra-virgin olive oil◆ Two 5-ounce bunches of arugula, trimmed◆ ¼ of the lemonMETHODTotal Time: 25 minPrep: 10 min Cook: 14 minPreheat the oven to 400°. In a small bowl, combine the olive oilwith the balsamic vinegar. Pour the mixture over the lamb chopsand let stand for 10 minutes.Heat a large skillet until hot to the touch. Drain the lamb chopsand season with salt and pepper. Add the lamb chops to theskillet and cook them over moderately high heat, turning once,until lightly browned, about 5 minutes. Transfer the lamb chopsto a baking pan and roast them for 7 minutes for medium meat.Transfer the lamb chops to plates and keep warm.Pour off all but 1 tablespoon of the fat from the skillet. Add theasparagus and cook over moderately high heat until crisp-tender,about 2 minutes. Season the vegetables with salt and pepper withtouch of freshly squeezed lemon and transfer them to the plateswith the lamb.Serve with Pinot Noir – delicate, floral red wine. 66 www.thenewself-healthmovement.com

khalidah al essawww.facebook.com/khalida.alessaKuwaiti mother of five beautiful Kuwait) called “Natural living”. by khalidah al essahealthy kids, my mission in life back This section provided gluten free,then was to focus on how to take organic produce, super foods etc.care of their health and make them I was very happy with the section Irealize the values of life. First and have opened because it influencedforemost, I studied early childhood people in a very good way. Someeducation at Lesley College in of them actually came back toCambridge Mass {1994}, which me and started asking questionshelped me upgrade my knowledge wanting to learn more about howabout how to live a better life. to live a better lifestyle. Of course(Actually Matt Damon’s mom was I obliged and started helpingmy professor!) After living through individuals with their specificmotherhood and being busy with needs. As a matter of fact I alsokids, I opened up my eyes to how taught myself to make juices fromimportant it is to have a good the books I have, I’m in the processbackground in nutrition to help my of opening a fully-fledged organicfamily live a healthy lifestyle. After juice bar called Blue zone here inI developed more information on Kuwait. I hope to succeed in mynutrition I joined the IIN (Institute mission and spread the ripple effectfor Integrative Nutrition). The in my journey!institute was exactly what I neededat the time because it helped me Khalidah Al Essaachieve my goals; it turned me Gmail: [email protected] a more confident person. They Facebook page: khalidah Ales-helped me spread the knowledge sa-Health Coachto people around me and by Contact #: (965) 99811009doing that, they have becomemore aware of their health. Oneexample of spreading awarenesswould be how I opened a sectionat The Sultan Center (a supermarket that it very well known in 67 www.thenewself-healthmovement.com

KHALIDAH AL ESSA’SGREEN LENTIL CURRY WITH PUMPKINSERVES: 2◆ 1 tablespoon ghee or cooking oil◆ 1 onion, finely chopped◆ 4 cloves of Garlic, finely chopped◆ 1 tablespoon fresh grated Ginger◆ 1 teaspoon curry powder◆ 1 teaspoon cumin powder◆ 1 teaspoon coriander powder◆ 1/2 teaspoon ground turmeric◆ 1 fresh hot red chili finely chopped◆ Salt◆ Vegetable broth or organic vegetables stock (which I use)◆ 1/2 cup cooked green lentil.◆ 2 cups pumpkin, cut into cubes.◆ 2 to 3 leaves of kale chopped. (Spinach can be substituted)◆ 2 tablespoon Chopped coriander fresh leaves for garnishing.METHODPrep: 15 minCooking time 45 minReady in 1hr1. In a deep skillet, heat the oil and fry the onion until they aregolden and starting to brown at the edge (about 10 - 15 minutes)add the garlic, ginger.2. After 1 minute add all the spices together (curry, cumin,coriander, and turmeric) stir well for 2 minutes.3. Add cooked lentil and stir well, leave for 5 minutes.Don’t let it boil.4. Add the vegetable broth until it covers the lentil,bring to the boil.5. Now add the cubed pumpkin and leave it to simmer until it’ssoft and done.6. Add the kale and cook until it’s soft and tender.7. Put in serving dish and sprinkle with the fresh choppedcoriander.This dish can be eaten with brown rice. 68 www.thenewself-healthmovement.com

mair hillwww.mairhill.comMair Hill has always been teaching workshops, podcasts, A GOOD PLANpassionate about helping others coaching her private clients and by mair hillthrough teaching, coaching and now writing her first book.mentoring. Mair graduated cum   www.thenewself-healthmovement.comlaude from Colby College and at Mair grew up on both coasts and25, started her own sales agency. currently resides in the ChicagoDuring 17 successful years she had area with her husband, Rich. Theythe pleasure of training hundreds have been beautifully married forof salespeople before she retired to over thirty years.be Mom to her three amazing boysNick, Harry & Jack. Mair went back to school to studydevelopment and graduated fromThe Fund Raising School where shewas the only volunteer in her class.She spent almost ten years raisingmoney for a small private school. Now that her boys are older, Mairis in the process of reinventingherself; starting a new chapter withher first love – health and wellness.She is a graduate of the Institutefor Integrative Nutrition® and aCertified Holistic Health Coach. Always an entrepreneur, Mair ishaving fun learning new technologyand experimenting with all thedifferent elements of building anon-line empire: blogging, copy-writing, speaking, creating and 69

MAIR HILL’S KICHARISERVES 8-12Dietary Consideration: Gluten free, vegetarian, can also bedairy free and vegan◆ 2 Cups Whole green mung beans (presoaked for 6-24 hours)◆ 8 Cups Filtered water◆ 2 TB Cumin Seeds◆ 2 TB Turmeric◆ 2 TB Coriander Powder◆ 1 tsp Black Pepper◆ 3 TB Ghee To be dairy-free and vegan, substitute olive oil◆ 1 Medium Onion Ffinely chopped◆ 6 Cloves Garlic finely chopped◆ 2” Fresh Ginger finely chopped (scrape off outer coating)◆ 1 LB Organic Spinach torn into small pieces◆ 1 Cup White Basmati Rice (soaked in water for one hour)◆ 1/2 tsp Crushed Red Chili Flakes◆ 1/4 Cup Bragg Liquid Amino AcidsMETHODIn a 6 quart pot (or larger) with a lid, using medium heat, addthe cumin seeds. Stir occasionally until they start to pop. About 5minutes. Add the ghee (or olive oil), turmeric, coriander powderand black pepper and stir for about a minute. Add the onions, garlicand ginger and cook for 3 to 5 minutes, stirring occasionally. Addthe 8 cups of filtered water and scrape the bottom of the pot witha wooden spoon to loosen any stuck spices. Strain the mung beans(they should have doubled in size) and then add them to the pot.Cover and bring to a boil. Once the water is boiling, tilt the lidslightly but keep covered. Turn the heat down to medium-low andallow to cook for about 3 hours, adding water if necessary to keep itslightly soupy. Stir from the bottom to keep the bottom from over-cooking. After an hour, add the spinach.Meanwhile, cook the rice. First strain the rice and in a separate potcombine the rice with 2 cups of filtered water. Add the crushed redchili flakes. Leave the pot uncovered, bring to a rolling boil and letboil for 7 minutes. Turn off the heat, put a paper towel over thetop and then cover tightly with the lid for at least 20 minutes. Keepcovered, the steam will continue to cook the rice. The paper towelwill soak up any excess moisture.After the second hour, check the mung beans. Once they aresoft, they are done. Add the 1/4 cup of Braggs to the cooked riceand then add this rice mixture to the mung beans. Cook for anadditional 20 minutes to let the flavors meld together. Your kichariis now ready to serve.Optional: Serve with sliced avocado andtortilla chips or a little Greek yogurt and cilantro. 70 www.thenewself-healthmovement.com

mari hahn GUT GUIDE 101 by mari hahn www.marijhahn.com www.thenewself-healthmovement.comMari Hahn has been working in thehealth and wellness field forover 20 years as a massagetherapist and workshop instructor.She holds a B.S. in Psychology fromValparaiso University and receivedher massage therapy and holistichealth training in beautiful SantaFe, New Mexico at the Jay Scherer’sAcademy of Natural Healing (nowSanta Fe School of Massage). Sheis a Board Certified Therapist fromThe National Certification Board forTherapeutic Massage and Bodywork(NCBTMB). Her interest in a holisticapproachto food and nutrition led her tostudy at the Institute forIntegrative Nutrition and she is nowa Certified Health Coach.A “health foodie”, a home cookand a lover of recipes, weekendswill often find her in the kitchen forseveral hours with a pot of soupsimmering on the stove, preppingveggies for the week and watchinga fruit crisp in the oven. 71

MARI HAHN’SDECADENT VEGAN PANINI SANDWICHSERVES 1 PLUS SIDE OF SAUTÉED VEGGIESDietary Consideration: Dairy Free Nut Free, Vegan(and of course Vegetarian) Corn Free(Warning: This sandwich is addictive!)◆ 2 slices Ezekiel bread (sprouted grain bread) olive oil◆ 1 cup sliced baby bella mushrooms dash of salt, to bring out flavor and juice of mushrooms◆ 2 cups or 2 large handfuls of bagged baby spinach◆ 1 /3 avacado, sliced Daiya Dairy-Free Cheddar Style Block, 3 thin slices off the blockMETHODI highly recommend an electric Panini sandwich press for bestresults. If not available, use a skillet with a heavy lid to press thesandwich.Start by heating Panini press.1. In a small skillet on medium heat add a small amount ofolive oil. Add mushrooms and salt. Saute for 2-3 minutes untilmushrooms start to soften. Add spinach and stir to combine. Watchcarefully and turn off heat once spinach is wilted and mushroomsare done to the level you want.2. Meanwhile, brush a small amount of olive oil of one side of eachslice of bread and put both slices oil-side-down in Panini maker.Close lid and heat bread for 2 minutes.3. To assemble sandwich, open Panini maker and place slicedavocado on one slice of bread. Then spoon some of the sautéedmushroom/spinach mixture on top of the avocado slices. (Youwill have some mushroom/spinach mixture leftover for a side)Place the 3 thin slices of Daiya dairy-free cheese on top of themushrooms. Place the second slice of bread, oil side up, on top ofthe Daiya cheese slices.4. Close the Panini press and heat for 3-4 minutes until you noticethe Daiya cheese is melting out of the sandwich.5. Using spatula, carefully lift sandwich onto plate and serveremaining mushroom/spinach sauté on the side. Enjoy this gooey,melty, rich goodness! 72 www.thenewself-healthmovement.com

mark carlsonwww.tremendoustransformations.comMark Carlson, Husband … Father pressure, suffered a TIA, had low YOUR DECADE DIET… Health Coach … and … Stroke back issues and had severe sleep by mark carlsonSurvivor apnea.Mark is the Principal at Tremendous In late 2008, something happenedTransformations working with that changed his life forever. Two ofindividuals to create balance in the his children announced he was aboutareas of Physical Wellness, Career, to become a grandfather. That wasRelationships and Spirituality. a game changer. Through deep andFrom 1998 to 2008 he was the owner personal soul searching, he decidedand President of Minnesota Mailing it was time, to get healthy and staySolutions in Golden Valley, MN; his healthy. He was not going to be thethird entrepreneurial endeavor in slow, fat, stressed out grandpa thataddition to his previous work as a didn’t participate in their lives andteacher, restaurant manager and was irritated all the time, or worsehuman resource professional. In yet dead and not part of their lives at2007, he sold his company to his all. In 2009, at age 56 he discardedlargest competitor, remaining on nearly 60 pounds of fat, got off hiscontract with them for three years; A medications, vastly improved hisstressful time and three of the worst sleep apnea incidents and got intoyears of his entire career! the best shape of his life. In 2012As is typical of many men, his weight he became a certified Health Coachhad been creeping up a few pounds through the Institute for Integrativeevery year. In 2008 he weighed over Nutrition and is now a practicing240#. His life was filled with stress. health coach.He was irritable. His relationshipswere deteriorating and he was a In October 2014, while workingvery unhappy man; a very typical out with his personal trainer, Markcorporate executive; over-worked, suffered a brain bleed (stroke) andover-stressed and unhealthy. He lost his ability to speak. Because ofmedicated with food, diet soda and his healthy lifestyle (diet and exercise)no exercise. He was on cholesterol he recovered in less that 30 days andmedication, had elevated blood astonished his medical team. 73 www.thenewself-healthmovement.com

MARK CARLSON’SFALAFEL POCKET SANDWICH WITH TAHINI SAUCESERVINGS: 8Dietary Consideration: Vegan◆ 1 ¾ C dried chickpeas (Substitute one can organic chickpeas – to skip soaking process)◆ 4 TBS olive oil◆ ½ C water◆ ½ C tahini (I use Organic)◆ 1 ½ tsp salt◆ ½ tsp black pepper◆ ½ tsp baking soda◆ 1 TBS cumin◆ 1 tsp cayenne pepper◆ 1 TBS reshly squeezed lemon Juice◆ 2 Cloves garlic (chopped)◆ 1 small onion (chopped)◆ 1 C chopped cilantro◆ 1 Pkg Whole Wheat Pita Pocket Bread◆ Various Chopped vegetables (tomato, cucumber, greens, shredded carrot (what ever sounds good to you)METHODSoak the dried chickpeas in a large bowl by covering them with2 – 4 inches of water over the top. Soak for 12 – 24 hours. Checkoccasionally and add water if necessary.Preheat oven to 325 degreesDrain and rinse chickpeas and place them in a food processorSet olive oil, tahini, water and ½ tsp salt aside. Then add allremaining ingredients to the food processorPulse in food processor until everything is minced (do not puree).You can add a TBS of water (one at a time) if necessary) but keepas dry as possible. Adjust by seasoning to taste.Rub a baking sheet with 2 TBSP of olive oilRoll the mixture into 18 -20 small (1½ inch balls), then flattenthem into a thick patty. Place the patties on the oiled cookingsheet and brush them with the remaining olive oil.Bake 10 – 15 minutes per side until golden in color.While the patties are baking whisk the tahini, remaining ½ tsp slatand ½ cup water in a small bowl until smoothAdd Falafel and vegetables to the pita pocket bread and drizzlewith the tahini sauceOPTIONAL: Skip the whole wheat pocket pita and place thefalafel on a bed of your favorite greens and use the tahini as thedressing for the salad. (This will reduce the calorie count). Deepfry the falafel instead of baking (you’ll lose some health benefitand increase the calorie count). 74 www.thenewself-healthmovement.com

sarah clarkwww.fabfertile.comWhen Sarah Clark was 28 years Sarah Clark FABULOUSLY FERTILEold, she received a diagnosis of Keywords – infertility, PCOS, COOKBOOKpremature ovarian failure. She endometriosis, hypothyroidism,accepted the diagnosis and had hormonal imbalance by sarah clarkboth her children through invitro fertilization. Years later she Fabulously Fertile Blog: http://realized the root cause of her www.fabfertile.com/blog/latestinfertility was a food intolerance. Facebook: https://www.facebook.As a graduate from McMaster com/sesacoachingUniversity, a certified life coach Twitter: https://twitter.com/Sesa-with accreditation from the CoachingInternational Coaches Federationand a health coach with trainingfrom the Institute for IntegrativeNutrition, she is deeply passionateabout helping couples superchargetheir fertility naturally. She is theauthor of two books, FabulouslyFertile - Supercharge your FertilityNaturally and the FabulouslyFertile Cookbook. She offersthe Fabulously Fertile coachingprogram that supports couples tomake diet and lifestyle changesto boost their fertility and preparefor conception. When she is nottesting gluten-free and dairy-freerecipes in her kitchen, she lovesspending time with her husbandand two children. 75 www.thenewself-healthmovement.com

SARAH CLARK’SVEGGIE CHICK PEA TACOSSERVES: 4 PORTIONSDietary Considerations: Soy-free, Dairy-free, Gluten-free,Nut-free, Egg-free, Processed Sugar-freeThis taco dish is full of flavour and doesn’t require any cooking, unlessyou want your tortillas warmed! The more plant protein you consume willincrease your chances of conception.◆ 1 avocado, peeled and pitted◆ 3 Tbsp lime juice◆ 1 garlic clove, minced◆ 1⁄8 tsp chili powder◆ 1⁄8 tsp cuminsea salt, to taste◆ 1⁄4 cup finely chopped red onion◆ 1 small tomato, medium dice◆ 1 small handful cilantro leaves, chopped◆ 1 15-oz can chickpeas, drained and rinsed◆ 4 soft 100% corn tortillas (non-GMO)◆ 1⁄2 cup shredded purple cabbage◆ 1⁄2 cup spinach, sliced thinMETHODMash avocado in a medium-sized bowl with lime juice.Mix in garlic, chili powder, cumin, and sea salt. Add onion, tomato,cilantro and chickpeas. Mix until well combined.Place a scoop of avocado mash on top of each tortilla.Top mash with a portion of spinach and cabbage (and/or otherveggies of your liking). Note: If you’d like a little warmth in this dish, wrap the tortillasin parchment-lined aluminum foil. Preheat oven to 300 degreesFahrenheit and heat for 10-15 minutes before serving.  76 www.thenewself-healthmovement.com

sheila royce garciawww.sheilafitnessnhealthylifestyle.comSheila Royce Garcia is a Special health tips please sign up for HEALTHY COOKING IN A PINCHNeeds Mom, Author, Home Cook, her monthly e-mails at www. by sheila royce garciaFitness Trainer, and Wellness SheilaFitnessNHealthyLifestyle.comCoach. Her personal transformation Healthy Cooking in a Pinch is nowfrom being out of shape to radiant available on Amazon and Barnes &health is what inspired her to Noble.become a wellness coach, fitnesstrainer and publish a book. She is a Sheila Royce Garciamentor/coach to moms, especially Website: www.SheilaFitnessNmoms of special kids who are HealthyLifestyle.comstruggling with weight issues, www.HealthyCookinginaPinch.comlack of energy, moments to takecare of self, and unhealthy eating To connect through socialhabits to support them through media please visit Sheila atexercise, proper nutrition, filling the http://www.facebook.com/nutritional gap with vitamins to look SheilaFitnessNHealthyLifestyleand feel radiant, be strong, healthy http://www.facebook.com/and happy women and moms. HealthyCookinginaPinchShe offers personal programs to http://www.pinterest.com/women for total transformation. SheilaFitnessHer programs are customized for http://www.twitter.com/each individual person; focusing on sheilargarciaweight issues, self-care, detox, andstress-management and reducingcravings. She is proud to author herfirst cookbook, Healthy Cooking ina Pinch: The Family Cookbook onHow to Create Delicious Meals onBusy Days.For more information regardingSheila’s programs, workshopsand complimentary fitness and 77 www.thenewself-healthmovement.com

SHEILA ROYCE GARCIA’SPASTA SQUASH WITH PESTO SAUCESERVES 4Dietary Consideration: Gluten-free◆ 1 medium zucchini, julienned◆ 1 small yellow squash, julienned◆ 1 cup of fresh basil◆ ½-cup fresh parsley sprigs◆ 2 garlic cloves, chopped◆ ½ to 1 cup of olive oil◆ 1 teaspoon of lemon zest◆ ¼ cup of walnuts◆ Sea salt and pepper to taste◆ Parmesan cheese (optional)METHODIn your food processor, use the julienned disc to cut the squash.If you have a spiralizer, great! You can spiralize both squash in abowl.Set your julienned (or spiralized) squash aside. Next, in a foodprocessor blend basil, parsley, garlic, olive oil, lemon zest,walnuts, salt/pepper to taste. Add the pesto sauce to the ontop of the bowl of squash. You can top it with two basil leavesand a few walnuts for presentation. Serve at room temperature.Optional: sprinkle with parmesan cheese.Adapted by, ‘Healthy Cooking in a Pinch’ by Sheila Royce Garcia 78 www.thenewself-healthmovement.com

stephen rodgriguezwww.epiphanyhealthcounseling.comBorn on the mountains of Kilimanjaro Clear You: Acne Healing Solution. CLEAR YOU:as the sun rose while the morning My life is surrounded by four of the ACNE HEALING SOLUTIONdew kissed the stems of Baobab most beautiful women in the worldtrees Stephen Rodriguez entered the that enrich my life daily. by stephen rodgriguezworld from his mother’s womb with My wife Jennifer and I have beenthe tenacity of a giant squid wrapped together for 8 years and my threearound a sperm whale preparing to daughters are my joy. I was bornfeast on it. and still live in small region in TexasHaving broken his clavicle bone on on the border of Mexico called thethe way out, he knew immediately Rio Grande Valley, and I hope to helpthat life would have its share of people achieve the life and healthadversity. But that did nothing they are meant to live. By the wayto dissuade his drive to change I did break my clavicle when I wasthe world as he grew ever more born and I don’t mind being labeleddetermined with each passing day. “weird”.Having been seen by his peersgrowing up as “weird” Stephen Stephen Rodriguez, INHCknew that “weird” was relative and www.epiphanyhealthcounseling.comnever something quantifiable. Stephen@epiphanyhealthConsequently he was able to invent counseling.comthe internet, was a lead consultant 2505 E FM 2812for Steve Jobs on the creation of the Edinburg, TX 78542iPad, and wrote a wonderful book on 956-683-5998how to get control of acne withouthaving to purchase any products.Okay so that was a nice narrativebut obviously I wasn’t born in Africa,I have never met Steve Jobs andwhereas I’d like to think I inventedthe internet; sometimes I feel likeit is inventing me. I am StephenRodrguez and I am the author of 79 www.thenewself-healthmovement.com

STEPHEN RODGRIGUEZ’TOTALLY RAD PISTACHIO PESTOSERVES 2-5Caution: If you have a nut or gluten allergy, this recipe willprobably not agree with you◆ 2 pounds spinach noodles◆ 1 garlic clove◆ 1/3 cup pistachios◆ ¼ cup olive oil◆ 2 cups parsley◆ Half a lemon◆ 4 oz Mushrooms chopped◆ Braggs Liquid Aminos◆ 1/3 Red onion chopped◆ Salt and pepper to tasteMETHOD1st: Combine garlic clove, pistachios, juice from half a lemon,olive oil, and parsley in a food processor2nd: Sautee mushrooms and onions with two squirts of BraggsLiquid Aminos and remove from heat when ready.3rd: Boil spinach noodles as per instruction on the box, set aside ¼cup of boiled water and drain noodles when ready.4th: After noodles are done, combine ¼ cup noodle water andpesto in noodle pot or large bowl5th: Add mushrooms and onions to pesto and mix together.6th: Enjoy! 80 www.thenewself-healthmovement.com

victoria marquezwww.therootlets.comVicki Marquez is a Certified Health practice, robust corporate wellness THE ROOTLETSCoach, Plant-Based Chef, programs, healthy cooking by victoria marquezand Author whose passion for living club, and newly launched company,a healthy, vibrant, full The Rootlets, LLC, Vicki teaches thelife has become her mission to help power of goodothers do the same. nutrition and helps to makeAfter earning her degree in healthy living easy, accessible, andnutrition and health science, entertaining for everyone.Vicki continued her education at Vicki is a member of thethe Institute for Integrative International Association for HealthNutrition where she studied over Coaches, founding member of100 dietary theories with The New Self-Health Movement,the world’s leading nutrition and and is board certified by thewellness experts. To add American Association of Druglessanother healthy layer of expertise Practitioners.to her arsenal, Vicki Vicki lives in her hometown ofreceived her plant-based chef Chicago, with her husband,certification from Rouxbe in stepdaughter and two quinoaloving2015. Yorkies. When she is not teaching,As creator and author of The cooking or writing, you can find herRootlets - a children’s brand on the yoga mat or snuggled ongeared towards empowering kids the sofa with her puppies, a warmto make healthy choices cup of tea and a great book.and learn about natural foods in arefreshingly fun way - and founder Find her at: www.therootlets.comof Inner FIGure, it’s or www.innerfigure.com and onVicki’s dream to break the stigma Facebook at:that healthy living is boring and to https://www.facebook.com/show both kids and TheRootletsadults that plant foods – especially https://www.facebook.com/veggies – are ridiculously cool! InnerFIGureThrough her health coaching 81 www.thenewself-healthmovement.com

VICTORIA MARQUEZ’RUTABAGA BURGERSMAKES: 4 LARGE BURGERS OR 8 MINI SLIDERSDietary Consideration: Gluten-Free, VeganHave dinner ready in no time with these quick, easy and incrediblydelicious rutabaga burgers!◆ 2 cups roasted rutabaga*, skins removed & mashed (approx. 2 medium rutabagas)◆ 2 cups of cooked quinoa◆ Yellow onion, diced◆ 3 cloves of garlic, minced◆ 1 Tbsp of fresh chopped chives (optional)◆ 1 Tbsp of ground flaxmeal◆ Sprinkle of crushed red pepper or cayenne pepper for added heat (optional)◆ 1 Tbsp of extra virgin olive oil◆ Sea salt and pepper to taste◆ Avocado or Grapeseed oil for cooking* You can substitue the rutabaga in this recipe any hearty root vegetablethat you like - sweet potatoes, turnips, sunchokes or golden potatoes allwork great!METHODPreheat oven to 400 degrees. Slice rutabagas lengthwise, drizzleboth halves with extra virgin olive oil and sprinkle with salt andpepper. Then place cut side down on a parchment lined bakingsheet and bake until soft and golden, about 40 minutes. Allow tocool for about 5 minutes and then remove skins and mash rutabagain a large bowl.Prepare quinoa according to package instructions. Sweat theonions over low heat until tender and translucent. Then add thegarlic and cook an additional minute. Add the quinoa, along withthe onion/garlic mixture, into the bowl with the mashed rutabagasand gently stir to combine. Next add the chives, flax meal, spiceif desired, sea salt and pepper and fold into the rutabaga quinoamixture. Form the mixture into rounds the size of golf balls, thenflatten into burgers, and lightly fry in a high heat oil (like avocadoor grapeseed) for approximately 3 minutes on each side.Enjoy with fresh cashew carrot pate drizzled with harissa oil orwith a dollop of cashew sour cream and pickled fennel.And for an extra time saver tip! Make the mixure on Sunday nightand have them ready to go for quick after work meal duringthe week. 82 www.thenewself-healthmovement.com

wendie aston GOING GREEN BEFORE YOU CONCEIVE www.greenonthescene.com by wendie astonAs a Certified Holistic HealthCoach, lecturer and author of thebook Going Green Before YouConceive, Wendie Aston teachesothers an organic way of life.Her long time passion for eatingorganic and living eco-friendly leadher on this journey. She has beenresearching various ways of makingnon-toxic choices for her homeand lifestyle for over a decade.Green on the Scene, her blog,has been educating people on allthings GREEN since 2010. She isalso a Young Living IndependentDistributor teaching people aboutthe uses of essential oils. Shecurrently lives on Long Island, NYwith her husband and 3 children.Wendie Astonwww.greenonthescene.blogspot.comwww.greenonthescene.comhttps://www.facebook.com/wendieastongreenonthescene 83 www.thenewself-healthmovement.com

WENDIE ASTON’SGLUTEN FREE BISON LASAGNASERVES 6Dietary Consideration: Gluten Free◆ 1 medium onion chopped◆ 1 lb ground bison◆ 1 jar of organic tomato puree (24 ounces)◆ 1 box of gluten-free lasagna noodles◆ 4 ounces of organic goat cheese◆ 1 cup organic spinach◆ 2 cups Manchego cheese◆ 1 tsp oregano◆ 1 tsp basil◆ 1 tsp paprika (optional)◆ A dash of saltMETHODIn a cast iron pan (preferred), brown 1 chopped onion and 3 clovesof chopped garlic in butter. Remove onion and garlic, and setaside.Brown the ground bison in butter for 3 to 5 minutes. Use highheat, and drop fist-sized pieces into pan. Do not over-stir. If over-stirred, the meat releases water and becomes messy and will notbrown properly. Let brown, and chop up with metal spatula. Addonion and garlic to the bison in pan, then add the tomato puree,oregano, basil, paprika (if desired) and dash of salt. Cook onmedium heat for 2 to 3 minutes, then turn off. You want the sauceat medium thickness, and not watery.Use a large, rectangular 9x11 glass baking dish or two smallerbaking dishes if you want to eat one and freeze the other. Put twolarge spoonfuls of meat sauce in the bottom of the dish and spreadto coat the surface. Add 4 tsp of water to the pan.Add noodles in rows to cover the bottom of the pan. Top with meatsauce, but not too thickly. Add a layer of goat cheese crumbled ontop of meat sauce. Add a layer of spinach. Add another layer ofnoodles, and press lightly down a little into the cheese.When complete, layer the remaining meat sauce and 3 tsp of waterover the top. Grate the Manchego cheese as the last layer, andcook in the oven for 30 minutes uncovered at 375 degrees. Removefrom the oven and cool 3 to 4 minutes. Cut and serve.This dish can be reheated in oven easily at 375 for 10 minutes. 84 www.thenewself-healthmovement.com

sideswholesome additions to any meal

dr. jennifer l. weinbergwww.jenniferweinbergmd.comDr. Jennifer L. Weinberg, MD, MPH, stress management and powerful THE WHOLE CUREMBE is a Preventive and Lifestyle self-care and transformation. by dr. jennifer l. weinbergMedicine Physician trained at Using this unique and balancedJohns Hopkins and the University background, Dr. Weinberg hasof Pennsylvania. In addition to her developed a holistic approachmedical degree (MD), her extensive to health and wellness withtraining includes a Masters of her Simple | Pure | WholeTMBioethics (MBE) from Penn and a Wellness Method (http://www.Masters of Public Health (MPH) JenniferWeinbergMD.com) thatfrom the Bloomberg School at addresses a whole-self approachJohns Hopkins, with certificates in to nourishment and integratesGlobal Health, Women’s Health and the best from modern medicine,Occupational and Environmental science, spirituality, psychology andHealth. To balance out her ancient healing traditions. She istraditional medical training, Dr. an acclaimed teacher and dynamicWeinberg is an Interdisciplinary speaker, presenting her work toYoga Instructor and an AADP audiences throughout the world.Certified Holistic Health Coach from She is passionate about supportingthe Institute of Integrative Nutrition people in living vibrant, balancedand has experience in Reiki energy and passionate lives in a way that ishealing, Mindfulness Meditation, flexible, fun and free of denial!optimal healing environments and Dr. Weinberg specializes in workingmany other holistic health and with corporate, private and groupwellness areas. She published The clients in a supportive environmentWhole Cure: 52 Essential to help each individual explorePrescriptions for Overcoming what really works for her to maintainOverwhelm, Reclaiming Balance balance, energy and optimaland Reconnecting with a Life You health through simple, enjoyableLove! and accompanying online nourishment, physical activity andand in person group coaching lifestyle changes. The Whole Cure:programs and workshops to http://amzn.to/1wqppEVprovide a toolkit for meaningful 86 www.thenewself-healthmovement.com

DR. JENNIFER L. WEINBERG’SAUTUMN HARVEST QUINOA PILAF4 SERVINGSDietary Considerations: Gluten-Free, Dairy-Free, Vegan,Egg-Free, Nut-Free, No Refined SugarThis flavorful medley serves as a wonderful addition to the ThanksgivingTable or as a versatile side dish, Meatless Monday meal or vegan entree.The natural real food ingredients bring so much fresh flavor, no one willmiss the gluten, dairy and added sugar! To add even more nutrients, trythis pilaf atop a bed of sautéed greens or with a bed of salad greens for asatisfyingvegan meal!◆ 1 cup quinoa◆ 1.5 cups organic vegetable broth◆ 1 cup peeled butternut squash, cut into small cubes◆ 1 medium apple, peeled, chopped and lightly coated with fresh lemon juice◆ 2 medium stalks celery, diced◆ 3/4 cup fresh cranberries◆ 1/4 tsp fresh grated ginger◆ 1/4 tsp ground Ceylon cinnamon◆ 1/4 cup fresh chopped parsley◆ 1 tbsp Extra-virgin Organic Coconut oil◆ Sea salt◆ Ground pepper◆ Extra-virgin olive oilMETHODPreheat oven to 375. Add butternut squash and celery into amedium roasting pan and coat with coconut oil. Add ginger,cinnamon, sea salt and pepper and toss to coat evenly. Roast about30 minutes until the squash is tender, adding in cranberries andapples after around 15 minutes. Rinse quinoa in a fine sieve withfiltered water. Cook quinoa with organic vegetable broth or waterand a pinch of sea salt. Bring to a boil then reduce to a simmer for20 minutes until all liquid is absorbed or per package directions.Fluff with a fork. To serve, place quinoa and roasted squash, apple,celery and cranberry mixture to a warmed serving bowl. Addparsley and a drizzle of extra virgin olive oil and toss to combine.Serve warm. 87 www.thenewself-healthmovement.com

jessica kliskeywww.facebook.com/holistichealthyyouJessica’s journey into nutrition Foods = Healthy Moods to help HEALTHY FOODSand living a healthy lifestyle raise awareness about how the = HEALTHY MOODSbegan twenty years ago when typical American diet is causingher youngest child was born, a illness, disease, and many of the by jessica kliskeyhealthy baby boy! Within months, emotional problems people areshe realized that something was suffering from. She explains how www.thenewself-healthmovement.comwrong. During the first two years by removing processed foods andthe quality of her son’s health eating a diet of fresh produce andworsened. He became agitated locally raised animal protein willduring feedings, developed improve the immune system.problematic behavior and painful Jessica is passionate aboutdigestive issues. He was sick often working with other parents that arewith ear infections, constipation struggling with stress and anxiety;and diarrhea and she was who have children with poor healthdesperate for some relief for her and emotional challenges; to helpson. Following doctor’s orders them gain confidence, energy, andand months of speech therapy, give love, encouragement andsensory therapy, behavior and hope for a healthy future.family counseling, her son’s healthcontinued to decline. Finding Jessica Kliskeya solution became her passion. Health Coach, Author, Speaker,Eventually she learned that food Educatorallergies were the cause of her son’ssickness and behavior problems.Eliminating problematic foodsreversed damage in the gut whichimproved her son’s health andbehavior. It is on record that herson never suffered from another earinfection. You can say - the rest ishistory!She wrote a book titled Healthy 88

JESSICA KLISKEY’SKALE WITH A PROTEIN PUNCHSERVES 4Dietary Considerations: Gluten-free, Vegetarian Option◆ 2 bunches of lacinato kale de-stemmed, washed, and coarsley chopped.◆ Water or Vegetable Stock◆ 3 Tbsp. Extra Virgin Olive Oil◆ 1 large onion (I use a sweet onion) sliced in half and then sliced thinly◆ 1/2 Cup slivered almonds◆ 2 Tbsp real butter◆ 1/4 Cup free range bacon (optional)◆ Himalayan pink salt METHODSteam Kale in approx. 1cup water or stock, cover and heat for 5minutes.Add the sliced onion to the butter over low to medium heat tocaramelize the onions for 10 minutes. I like mine dark brown.(optional) Fry the bacon to the texture you like. I like minesemi-crunchy. Toss all ingredients into large bowl. Salt as desired. Sprinklealmonds on top. This healthy dish can be served hot or roomtemperature. 89 www.thenewself-healthmovement.com

laura brownwww.redesigningyourhealth.comWhen Laura was 26 years old, own healing, and conducting REDESIGNING YOUR HEALTHshe first took charge of her own process improvement projects in by laura brownhealth, after years of dealing with corporations.conditions (like allergies, digestive www.thenewself-healthmovement.comproblems and anxiety) for which Meet Laura and stay in-the-knowconventional medicine had few about her upcoming events atanswers. www.redesigningyourhealth.com.She realized that she was herown best expert, and couldn’tstop exploring, researching andpursuing holistic approaches towellness.And the rest … is history.As a serial entrepreneur and theauthor of Redesigning Your Health- A Road Map to Self-directedHealing (Chattahoochee ChasePublishing, September 2014),she’s deeply passionate aboutinspiring others to learn to takeresponsibility for their own healthand healing.One client described her as “a wisewoman,” while another declaredher to be “a life saver”!When she’s not working in herorganic kitchen garden, youcan find her swimming at the Y,practicing Qi Gong and yoga,teaching on health topics such asbrain health, longevity and howpeople can take charge of their 90

LAURA BROWN’SGARLICKY GREENS WITH GOAT CHEESEAND ARTICHOKE HEARTSDietary Considerations: Nut free, corn free, vegetarianI had this dish at a local and organic food restaurant in Asheville, NC afew years ago when attending the Carolina Food Stewards Association’sannual conference there, and I liked it so much I came home and adaptedit for my kitchen.One of the great things about this recipe is that you candress it up and dress it down as dictated by the occasion.  For a weeknight home dinner, you can stop with just the onions, garlic and greens. For a holiday offering, add the red pepper, artichoke hearts, olives, goatcheese and toast for a fancy hors d’oeuvre.  You can also easily make itgluten-free or dairy free by either omitting the toast and goat cheeserespectively, or by substituting gluten-free toast or cashew butter for thecheese.◆ One bunch of greens:  spinach, Swiss chard or Lacinato Kale (Dragon Kale) – these are the best greens for this dish because they have a soft texture when cooked, and they are unbelievably nutrient-dense.  Greens should be triple-washed, stems removed (you can chop the stems and cook along with the onions, or you can save them for another use – they make a nice side vegetable steamed as well) and the greens stacked and sliced across in 1 inch strips.◆ One half medium onion, chopped◆ 3-6 cloves of garlic, depending on your taste, minced◆ Olive Oil, 2 Tbsp◆ ¼ Cup of water or chicken stock◆ Salt and pepper to tasteMETHODHeat the oil over medium heat and sauté the onions for about 4minutes, add the greens and stir for a couple of minutes, then addthe garlic.  Stir for about a minute and then add ¼ cup of wateror stock, turn the heat to low and cover.   Allow to braise foranywhere from 20 to 45 minutes.   (20 minutes will yield greenswith a little more bite, and 45 will produce silky, tender greens.) You can stop here, or you can make the deluxe version by addingthe following after cooking:◆ ¼ cup pitted Kalamata olives, chopped◆ ¼ cup marinated artichoke hearts, choppedIf you make the deluxe version, add the olives and artichoke heartsand heat through.  Then put it all together: Sourdough Frenchbread, brushed with olive oil before toasting and rubbed with freshgarlic afterward.  Goat cheese (Montrachet) for topping. Toast thebread after brushing with olive oil and then rub with a cut clove ofgarlic.  Serve the toasts with a Tablespoon or two of the garlickygreens and top with Montrachet cheese.  91 www.thenewself-healthmovement.com

linda celaurowww.savourwellness.comHi! I’m Linda Celauro, a leading and the American Association of HEALTHY EATINGexpert in the field of Holistic Drugless Practitioners. MANIFESTOHealth and proud owner of SavourWellness LLC. I was born and raised in New York, by linda celauro but currently reside in southwestMy passion for holistic medicine Florida with my husband. In mystems from my own personal life spare time, I enjoy boating, finestruggles and experiences. For dining, and laughing with friends.many years, I struggled with IBS, I help clients reach their healthfibromyalgia and hypoglycemia. and wellness goals and offer in-I tried to combat these concerns person and online assistance withwith pharmaceutical drugs, but weight loss and clean-eating detoxnone of them worked. protocols.Using food as medicine, I unlockedthe keys to vibrant health and My book, “Healthy Eatingwellness. Manifesto,” was published late 2014. I am also a contributingI have degrees in Psychology writer to several health publicationsand Education from Hofstra and contributing author to a newUniversity in New York. I am book due out Spring 2015 called,certified in the following: Weight “Menopause Mavens.” My newLoss, Detoxification, Integrative program, No Sweat to Sexy, SvelteNutrition and Health Coach. I have and Shapely will be out shortly onbeen trained in practical lifestyle www.hotinaflash.commanagement techniques, andinnovative coaching methods withsome of the world’s top health andwellness experts.Currently, I’m a member in goodstanding of the InternationalAssociation for Health Coaches 92 www.thenewself-healthmovement.com

LINDA CELAURO’SQUINOA TABBOULEHSERVES 4◆ 2 cups vegetable broth◆ 1-cup quinoa◆ 1 cucumber, cut in quarters lengthwise, seeded, and chopped◆ 1 cup parsley, rinsed, dried and finely chopped◆ 1/2 cup cherry or grape tomatoes, quartered◆ 1/4 cup mint leaves, rinsed and chopped◆ 1/4 cup extra virgin olive oil◆ 1/2 cup lemon juice, freshly squeezed (approx. 1 large lemon)◆ Sea salt (Pink Himilayan preferred) to taste◆ Freshly ground pepper to tasteMETHODPlace quinoa in a mesh sieve and rinse. Combine broth and quinoain a pot and bring to a boil. When boiling, cover and reduce heatto low. Cook for 15 minutes – quinoa is finished when the germhas expelled from the seed. It is best not to stir quinoa while it’scooking.Combine all ingredients except olive oil and lemon juice in a largebowl and add cooked quinoa.Whisk lemon juice and olive oil until blended, then pour over thequinoa. Toss gently to mix and distribute dressing over the grainsand vegetables. Add more olive oil if desired. 93 www.thenewself-healthmovement.com

pratibha masand sachdevwww.letitglow108.comI am a graduate of the Institute for comfortable and people often tell LET IT GLOW!Integrative Nutrition and received me that I have a calming effect on by pratibha masand sachdevtraining in different dietary theories, them. I encourage enquiry andeastern and western nutrition, research. A very organized andmodern health issues, personal focused individual I like to hold mygrowth and development, and clients to their goals. My client’shealth counseling. I am certified comfort level is very important toby the American Association of me but so is pushing them thatDrugless Practitioners. I hold a extra bit.Masters degree from Bombay I enjoy working with all typesUniversity in History. Over eight of clients. My niche clienteleyears in family retail business comprises of professionals from theallowed me to hone my skills in retail, spa and healthcare industry;sales, marketing, communication who I find devote very little or noand leadership. I am also a time to their physical, emotionalCIDESCO graduate and my love and spiritual nourishment. Ifor alternative healing modalities enjoy leading cooking, nutrition,led me to certification in aesthetics, self- empowerment, meditationreflexology, massage therapy, and spirituality related groupnutrition and Ayurveda. I am also workshops.Reiki Master Teacher. I love to meditate daily and I cookI am a warm, creative, sincere with a passion. I love to write andand enthusiastic Holistic Health express myself through prose andCounselor. I like to encourage poetry. Music and folk dancingand empower my clients to walk uplift me. A discerning readeron the path of self-discovery and I enjoy books on philosophy,growth as they open up and deal nutrition, self-improvement,with deeper issues as well as daily marketing and business. I also lovechallenges. I am a good listener to travel and have lived in andwho offers supportive, friendly, a visited West Indies, England andlaid back yet challenging style. I several other European countries.am great at making people feel 94 www.thenewself-healthmovement.com

PRATIBHA MASAND SACHDEV’SPROTEIN RICH SPROUTED MOONG BEANSDietary Consideration: vegan, vegetarian◆ 3 cups sprouted moong beans◆ ½ cup chopped onion◆ ½ cup chopped tomatoes◆ 1 teaspoon chopped fresh ginger◆ 1 teaspoon chopped fresh garlic◆ ½ teaspoon chopped green chilies◆ ½ teaspoon turmeric powder◆ ½ teaspoon red chili powder◆ ½ teaspoon cumin powder◆ ½ teaspoon coriander powder◆ ¼ teaspoon garam masala◆ ½ teaspoon mustard seeds◆ 2 tablespoon fresh grated coconut◆ 2 tablespoons finely chopped fresh coriander leaves◆ 1 teaspoon freshly squeezed lemon juice◆ 1 tablespoon roasted crushed/ground peanuts◆ 1 tablespoon coconut oil◆ 1 pinch asafetida◆ Few fresh curry leaves◆ Salt to tasteMETHODHeat the coconut oil in a Wok and add mustard seeds and a pinchof asafetida. When mustard seeds begin to splutter, add curryleaves, onion, tomatoes, ginger, garlic, green chilies and allspices. Sauté the ingredients for a few minutes and add sproutedmoong beans and salt to taste. Cover and cook on low heat forten minutes, stirring once or twice. Remove from heat and garnishwith fresh grated coconut, fresh cilantro and ground roastedpeanuts. Squeeze fresh lemon juice and serve warm or cold.Nourish yourself with this delicious protein rich breakfast; it mayalso be served as a side dish for lunch or dinner. 95 www.thenewself-healthmovement.com

tanya hannawww.wholenesslifestylecooking.comTanya Hanna is a musician, and Tanya weaves a tapestry as she EMBRACING YOUnutritional health coach, she integrates a delicate balance of by tanya hannareceived her Bachelor of Arts in music, meditation, nutrition, reikiMusicology from New York and yoga exercises for healing. www.thenewself-healthmovement.comUniversity, her MBA from MiamiUniversity; with a specialty in For more information visit iTunesInternational Studies and or Amazon.com and check out herMarketing, and later trained in music and new book:traditional and modern nutritiontheories, contemporary health “Embracing You” is a book ofstudies and health coaching, at the exciting, mouth watering vegan,Institute for Integrative Nutrition vegetarian dishes; and because(IIN) in New York, Energy Healing they taste so good, you will want tostudies and Reiki studies. share them with your friends. Most of the dishes I discovered throughTanya is an active member of the trail and error, and then othersAmerican Association of were inspired by students from myDrugless Practitioners (AADP) and cooking classes. I enjoyed themthe International Association of and thought you probably wouldHealth Coaches (IAHC). too.Her studies and life experience This book reflects my dailyhave equipped her with extensive lifestyle, and includes as a bonus,knowledge in holistic nutrition, a directory of organic health storeshealth coaching and preventive & restaurants, where you can findhealth. Drawing on these skills and fresh organic produce of fruits andknowledge she works with clients vegetables, as well as skin productsthrough workshops, one on one or and vitamins.” (says Tanya Hanna)cooking classes to redefine theirhealth goals, helping them make BA, MBA, CHHC, Nutritionallifestyle changes that produce real Health Coachand lasting results. [email protected] 96

TANYA HANNA’SMACARONI AND CHEESEMAKES 6-8 SERVINGSDietary Consideration: gluten free/vegan style◆ 1 12 oz. bag penne brown rice noodles by Tikyada◆ 1/2 Cup onion◆ 1/2 Cup finely chopped green or red sweet pepper◆ 2 egg whites or 2 whole eggs or wisp 2 T of flaxseeds in 2T of water as a substitute for eggs.◆ 1/2 Cup almond milk ◆ 1 8 oz bag vegan cheddar cheese by Vegan Gourmet - shredsOr◆ 2 tbsp. Nutritional (optional) substitute for cheese.◆ 1 tbsp. Olive butter by Earth Balance◆ 1/2 tsp. Thyme, paprikaMETHODBoil the noodles using the directions on the bag.Wash all the vegetables drying them with a paper towel.Finely chop the sweet pepper and onion and place aside until thenoodles are readyDrain the boiled noodles using a colanderMix the noodles in a large bowl with the onions, sweet peppers,butter, eggs or substitute, vegan cheese or substitute, add thealmond milk and spices.Grease the stainless steel 9 inch pan or glass baking dish with oliveoil to prevent sticking.Pour the entire mixture into the dish or pan.Top with vegan cheddar cheese or vegan parmesan cheese.Bake at 400 F. until a light golden brown.Usually takes 45 - 60 minutes to bake. 97 www.thenewself-healthmovement.com

winnifred matildawww.healthcoachwinnie.comWinnifred Matilda Walcott started for parents and caregivers working AUTISM DIAGNOSISher first business at the age of 23 with individuals along the Autism WHAT NOW?as a cosmetologist and was very spectrum will manifest because.successful at it. She then became She found her purpose, because by winnifred matildatired of inhaling all the different of him, she became a part ofchemicals and standing on her feet NSHM group; because of him, she www.thenewself-healthmovement.comall day and decided to be retrained learned to say each morning whenfor a different career. she wakes up; “Who or how can IShe has been working in sales for serve today?” Her entire life hasthe corporate world for the last changed because of her child.twenty seven years. She is on a mission to make aTwenty one years ago, her family difference in the world.was blessed with the most beautifulchild you ever saw. Winnifredhad big dreams for this child andstarted making plans for his life.Later on, she was given a diagnosisof Autism Spectrum Disorder forher child and her world fell apart.All those dreams she had for himdid not materialized.Later on in life, she found out whythis specific child came into herlife. Because of this child, shewas lead to IIN, because of himthe book “Autism Diagnosis WhatNow?” was written, because of himmore families will read this bookand it will make a big difference intheir lives, because of him AutismWorld Foundation will manifest,because of him the health retreat 98

WINNIFRED MATILDA’SKALE & CHICK PEAS RECIPE2-3 SERVINGSDietary Considerations: vegetarian◆ 1 large bundle of kale◆ 1 medium size green bell pepper◆ 1 medium size yellow bell pepper◆ 1 medium size red bell pepper◆ 1 tin chick peas◆ 2 table spoon coconut or, olive oil◆ 2 table spoon water◆ 1 medium size onion (optional)◆ Small piece of fresh turmeric root, or the powdered form◆ 1 dash of black pepper◆ 2 table spoons vegetarian Oyster mushroom sauceMETHODWash and cut onion and bell peppers into small pieces. Peelturmeric root and chop into small pieces as well. In a medium sizesauce pan, add coconut oil, onion, bell peppers and turmeric root.Set stove at medium heat. If using olive oil add 2 table spoons ofwater first then add olive oil later. Sautee for 2-3 minutes.Wash and chop kale in small pieces and add to the sauce pan.Cover and simmer for 5-10 minutes or until kale is bright and crisp-tender. (Do not overcook.)Once kale becomes tender, add chick peas, black pepper andvegetarian oyster sauce. Simmer for another minute or two.Serve over brown rice or whole grain pasta or can be eaten as is. 99 www.thenewself-healthmovement.com

dessertstreat yourself with something delicious