eCookbook Volume 2EasyNeinwaYork minute TNSHM eCookbook Volume 2 1
EeCasoyokinboaoNkevwolYuomrke M2 inute All rights reserved. No portion of this book may be reproduced without written permission from the author except as granted under the following conditions: Those individuals that contributed recipes to this book are allowed to distribute this book in both electronic and print format. Note to readers and disclaimer: This book has been written for informational purposes only. It in no way should be used as a substitution for consultation with your health care provider. The contributors and distributors shall not be held responsible or liable for any misuse or misunderstanding of the information held in this book. Or for any loss, damage or injury caused or alleged to be caused directly or indirectly by any product, treatment, action or application of any food or food source discussed in this manual. This information is not intended to diagnose, treat, cure or prevent any disease. For any inquiries please contact us at the following email address: [email protected] All background images for this publication taken in New York, NY by TheNSHM team while on location for our annual authors event and The Institute for Integrative Nutrition's conference.2 TNSHM eCookbook Volume 2
ContentsBeverages & Smoothies Entrees & SidesDigestion Smoothie 8 1 Beet, 1 Leek and 1 Sweet Potato 32Busy Mom’s Banana Milk 9 Black Bean and Beet Balls or Patties 33PCBR Bliss Smoothie 10 Cauliflower Wraps 34Tranquil \"Tea Time\" Tea 11 Easy Cauliflower Pilaf 35 Fish Balls 36Breakfast Ground Turkey Mexi Bowl 37Happy Healthy Breakfast Tacos 14 Okra Delight 383 Minutes Zesty Breakfast 15 Roasted Trout 39 Root Vegetable Hash 40 Spicy Avocado Mahi Mahi Tacos Snacks & Appetizers Spinach Ricotta Ravioli 41 Turkey Avocado Burger 42Paleo Cinnamon Almond Butter 18 43Flax Protein Balls Festival Blend 19 Desserts & Small BitesGoji Nut Trail Mix 20Superfood Trail Mix 21 Apricot and Tahini Energy Balls 46Sweet Potato Hummus 22 Chocolate Chip \"Goodness\" Cookies 47 Chocolate Cookies 48 Deb's Delicious Chocolate Frosty 49Soups & Salads Nourishing & Nutritious Flourless 24 Blueberry Cheesecake 50Asparagus Soup Roasted Butternut Squash Soup Flourless Chocolate Cake 51with Curry and Coconut 25Carrot Leek Soup 26 For our Furry FriendsCeltic Vegetable Stock 27Happy Healthy and Zen Salad Dr. Jodie's DIY Paleo Pill with Lemon Tahini Dressing Roasted Corn, Avocado 28 Puddy for Pets 54and Tomato Salad Six-legged Companion Icecream 55 29 Peanut Butter Doggie Birthday Cake 56 Poem 57 'The End - Shine Your Heartlight' TNSHM eCookbook Volume 2 3
Introduction The NSHM is a platform for Integrative Nutrition Health Coaches dedicated to sharing their health and well-being knowledge and perspective. The movement is based on the belief that everyone can benefit from the offerings of our group. On our sites you find access to a valuable community resource of books, information, products, services, events and retreats. You will be able to contact and interact with health coaches from around the world. Our goal is to inspire, help and educate all that seek health, wellness and happiness. Each health coach brings their unique experience and expertise to a specific area of health and well-being. These series of books enable you to know us better. We would love the opportunity to get to know you. This 60-page book connects you to empowering information with over 115 links and over 40 email addresses to amazing coaches. Take some time and CLICK around! Enjoy! Debbi Sanzo-Davis Founder & Director TheNSHM The New Self-Health Movement i https://www.instagram.com/thenshm/ l https://twitter.com/self_health_?lang=en4 TNSHM eCookbook Volume 2
Our TeamThe NSHM coach group consists of a dynamic cooperative ofgraduates from the Institute for Integrative Nutrition, many of whomare published wellness authors.This global team was formed to address the full spectrum of health,wellness and self-relationship issues we all face everyday. Our uniquepersonal assist method incorporates techniques of guided self-empowerment in a supportive network.Our goal is to help all wellness seekers and the health curious becomeinformed and self-reliant on their path to self-improvement.We are dedicated wellness professionals committed to making apositive healthy impact in all communities.Visit us at TheNSHM.comPlease consider joining us at one of our events.Dietary Consideration Key: Dairy free Gluten free Paleo Nut Free Soy Free Sugar Free (including sugar substitutes) Vegan Vegetarian TNSHM eCookbook Volume 2 5
Participantsof NSHM Cookbook Volume 2:NAME HOMETOWN PAGE NO.Debbi Sanzo-Davis Castro Valley, California 8 9Lilly Cadoch New York, NY 10 11Christine Trainer Chicago, Illinois 14 15Karen Wright Brooklyn, New York 18 19Kimberly Petrosino Holtsville, New York 20 21Victory Assaf Dubai / Lebanon / Greece 22 24Keri Lappi Northville, Michigan 25 26Mair Hill Wilmette, Illinois 27 28Andrea Begent New York, NY 29 33Emmanuelle Galland New York, NY 34 35Arianna Lorza Canada 36 37Donna R. Rosen Garnet Valley Pennsylvania 38 39Abby Mason Dublin, Ohio 40 41Karen Marie Calandra East Amherst, New York 44Laurie Ann Powell Tulsa, Oklahoma 45 46Tania Del Rio Albrechtsen Paris, France 47Sue Brown Philadelphia, Pennsylvania 48 49Cindy Fuchser Poway, California 50 51N.Taylor Smith Babylon, New York 54 55Michele Pence Port St Lucie, Florida 56 57Cheryl Meyer Monrovia, California Efrat Petel Tel Aviv, Israel Kimberly Stanley Wells, Maine Winnifred Walcott Ontario, Canada April Dawn Reigart Philadelphia, Pennsylvania Mari J. Hahn Valparaiso, Indiana Trecy C. Marr Portola, California Karen Thomas Raleigh, North Carolina Janice Zunde Livingston, New Jersey Stephanie Policar Seattle, Washington Erica L. Bartlett Portland, Maine Debbie Marie Lippi Forked River, New Jersey Irene Drabkin Shrewsbury, Massachusetts Larisa Sharipova MD Devon, Pennsylvania Dr Jodie Gruenstern Scottsdale, Arizona Pamela Schmidlin New York Sarina Garoutte Petaluma, California Amy Magella Gigena Portland, Oregon 6 TNSHM eCookbook Volume 2
Beverages & Smoothies Easy NeinwaYork minute TNSHM eCookbook Volume 2 7
Debbi Sanzo-Davis www.thenshm.com http://debbisanzo-davis.com/ Debbi is a practicing integrative nutrition health coach and the founding director of The NSHM. She offers individual private coaching helping busy professionals who are moving toward retirement and have a strong desire for better health and well-being. She enjoys sharing her passion for wellness on TheNSHM YouTube channel interviewing others on a wide range of health related topics. DIGESTION SMOOTHIE • 3/4 cup coconut water • 1/2 cup coconut milk • 1 cup pineapple bits, frozen • 1/2 cup fresh papaya METHOD: Place all ingredients in blender and blend until completely pureed. DEBBI SANZO-DAVIS Castro Valley, CA, USA AUTHOR OF: Weighed Down m [email protected] f https://www.facebook.com/debbi.sanzodavis i https://www.instagram.com/thenshm/ l https://twitter.com/self_health_?lang=en a http://amzn.to/2vOmlrO 8 TNSHM eCookbook Volume 2
Lilly Cadochwww.busymomscheatsheet.comLilly Cadoch, author of the award-winning book Busy Mom’s CheatSheet, is a certified health coach and dynamic speaker devoted tohelping busy mom’s and all caregivers raise happy healthy kids byteaching their children tools to have a healthy body and a healthymind. This book is a quick guide simplifying a lot of information intoa very easy-to-understand way. BUSY MOM’S BANANA MILK • 1 Banana• 10 ounces water METHOD:Combine banana and water in blender and blend for 20-30 seconds.Best enjoyed immediately or within 24 hours.Banana Milk has the frothy, creamy consistency of milk and can beused in cereal, oatmeal, smoothies or even drink it on its own with asprinkle of cinnamon. Use a frozen banana for thicker consistency.Yield: 12-16 oz. Banana MilkLILLY CADOCHNew York, USAAUTHOR OF: Busy Mom’s Cheat Sheet: Raising Happy Healthy Kidsm [email protected] http://amzn.to/2awmghdi http://bit.ly/2sEXmXm TNSHM eCookbook Volume 2 9
Christine Trainer www.redintegrativehealthcoach.com Christine is a Board Certified Integrative Health & Wellness coach; member of the International Association of Health Coaches & the American Association of Drugless Practitioners, author, speaker & meditation instructor. Christine is passionate about the mind body connection, treating the gut & the root of symptoms. She helps others through her private practice, workshops & group coaching. PCBR BLISS SMOOTHIE • 2-3 cups pineapple • 1 cucumber • 1 banana • 1 head of romaine lettuce • 1 cup of Ripple Unsweetened Original milk alternative or other non dairy milk or water • 1 tbsp bee pollen (optional) • 1 tbsp maca powder (optional • 1 tbsp flaxseed (optional) • 1/2 cup ice *use all organic, non gmo ingredients please ;-) METHOD: Throw all ingredients into your Vitamix or high speed blender & blitz away. Add more h20/ice if needed to get desired consistency & temperature. “Cheers to you & your good health with this satisfying, delicious, anti inflamatory, nutrient & antioxidant rich, hydrating, immune system & mood boosting smoothie.” CHRISTINE TRAINER Board Certified Integrative Health and Wellness Coach Chicago, IL, USA AUTHOR OF: PAUSE Reflect Evolve Design Your New Lifestyle and New You NOW! m [email protected] f https://www.facebook.com/pauseredintegrativechristinetrainer/ i https://www.instagram.com/redintegrativehealthcoach/ 10 TNSHM eCookbook Volume 2
Karen Wrightwww.healthwright.infoK aren Wright is a functional nutritionist and health coach. She helpsher clients by using delicious foods, movement and detoxifyingtheir living environment. Her quest began after becoming ill fromthe World Trade Center disaster on September 11th. Daily, Karenhosts ‘Tea Time with Karen’. The episodes can be found at http://healthwright.info/tea-time/. Her full bio is on her website. TRANQUIL \"TEA TIME\" TEA • 1/4 teaspoon - Blueberry solid extract or syrup• 1/2 teaspoon – Cinnamon (true or Ceylon dried powdered bark)• 1 teaspoon - German Chamomile (dried flowers) • 1 teaspoon - Goji berry (dried fruit)• 1/2 teaspoon - Lemon balm• 1 teaspoon - Linden flower (dried flowers)• 1 teaspoon -Passion flower (dried herb)• 5 cups - cold waterMETHOD:Place goji berry and water in covered saucepan. If not completelycovered add more water. Slowly bring to a simmering boil. Removefrom the heat. Add Linden flower, passion flower, and Germanchamomile. After 10 minutes add lemon balm. Let steep for another15 minutes. Add the blueberry extract or syrup and stir. Serve.KAREN WRIGHT, MSBrooklyn, NY, USAAUTHOR OF: Is It Mold?: A Holistic Approach to Managinga Commonly Overlooked Conditionm [email protected] http://amzn.to/2sEtyJa TNSHM eCookbook Volume 2 11
Tips from our authors... Incorporate 'color of rainbow' vegetables and fruits in your daily diet for a full spectrum of nutrients. Debbi Sanzo-Davis Meals taste better when they are made with love. Donna Rosen You are what you eat, so don't be fast, cheap, easy, or fake. Cheryl Muse Use food as medicine and turn your life around Karen Thomas Never skip breakfast, especially if you are trying to lose weight. It starts your metabolism and gives you the vital energy to seize your day! Irene Drabkin Most cravings are due to dehydration. If your child is having a craving, give them a glass of water and see if it subsides first before giving into it. This is a great tip for portion control too! Lilly Cadoch12 TNSHM eCookbook Volume 2
Easy NeinwaYork minuteBreakfast TNSHM eCookbook Volume 2 13
Kimberly Petrosino www.happyhealthyhearts.net Kimberly Petrosino is a Holistic Health Coach and the author of “The Small Change Solution: A 52 Step Guide to Getting the Naturally Healthy Lifestyle You Want”. Kimberly loves running, experimenting in the kitchen, and being with people who inspire her and keep her centered. She is committed to helping others stay stress-free, happy, and heart healthy. HAPPY HEALTHY BREAKFAST TACOS • Whole grain, hard-shell tacos • Four organic eggs • One can organic black beans, drained and rinsed • Two small avocados • Chili-lime seasoning, or your favorite seasoning to taste • 1/4c almond milk • Himalyan pink salt and pepper • Optional: diced tomato, shredded lettuce, shredded cheese, salsa METHOD: Beat eggs with almond milk, Himalayan salt and pepper, then scramble on stovetop until desired consistency is reached. Mash avocado with chili lime seasoning, creating a guacamole consistency. Assemble beans and eggs into tacos. Add in any other ingredient you enjoy such as lettuce, tomatoes, cheese or salsa. Top with chili lime guacamole. Makes 4 tacos. KIMBERLY PETROSINO Holtsville, NY, USA AUTHOR OF: The Small Change Solution: A 52 Step Guide To Getting The Naturally Healthy Lifestyle You Want m [email protected] f www.facebook.com/kimberlyathappyhealthyhearts i www.instagram.com/happy_healthy_hearts14 TNSHM eCookbook Volume 2
Victory Assafwww.facebook.com/victoryassaf/?ref=br_rs Victory is the author of \"Grow Young\" launched in New York, 2014.She is a renowned Judo athlete, Holistic Nutritionist, Health Coach,Fitness Expert, Theta Healer & Yoga Sensai. She assists her localand Intl patients onsite and virtually (via skype) to cleanse their bodyand mind from toxins, clear negative beliefs, release excess weightwithout diet, reverse their chronic conditions to live a healthy andhappy LIFE. 3 MINUTES ZESTY BREAKFAST • 50 gr/half a medium bowl of organic oats• Half a cup of organic coconut / almond milk (unsweetened) or warm water• Crushed raw nuts ( 3 walnuts, 3 cashew, 3 almonds, 3 raisins)• Half organic medium size peeled banana, strawberry or berries• ½ tsp of organic unsweetened honey METHOD:Put oats in a medium bowl. Pour the coconut or almond milk or warmwater on it. Crush nuts on it. Cut the banana or add the strawberry orblueberry & add it in the bowl. Add honey. Stir the ingredients. Enjoythe healthiest breakfast ever. You can have it for dinner as well!Note: Instead or organic coconut milk, you may use either organicalmond milk or warm water.Instead of organic banana, you may use either organic strawberry/blueberry/any fruits you like.I prefer organic produce, but you may still use non-organic produce &enjoy my Zesty Breakfast. VICTORY ASSAFDubai/Greece/LebanonAUTHOR OF: Grow Youngm [email protected] https://twitter.com/Victoryassaf?lang=eni https://www.instagram.com/victoryassaf/ TNSHM eCookbook Volume 2 15
Tips from our authors... Practice mindful eating. Debbi Sanzo-Davis Use 4-7-8 breaths: Breathe in for 4 counts, hold it for 7, and exhale slowly for 8. Repeat 3 times . This helps to calm the nervous system and decrease stress, and you can do it anytime, anywhere. Stephanie Policar When you do cardio, try breathing in and out of your nose. If you need to breathe through your mouth, you're working too hard. Mair Hill Take 3 long and deep mindful breaths first thing in the morning. Be sure to notice how your breath feels as it goes in through your nose and out. This will help set the tone for your day. Stephanie Policar16 TNSHM eCookbook Volume 2
Easy NeinwaYork minuteSnacks & Appetizers TNSHM eCookbook Volume 2 17
Keri Lappiwww.energeticwellnesscoaching.comKeri Lappi is the founder of Energetic Wellness Coaching, a healthcoaching practice dedicated to helping people suck the life out oflife. She is the author of Just One Thing: Simplifying the Mystery ofa Healthy Lifestyle. When not out with her chickens, you’ll find her inthe chlorine, on her bike, out for a run, making kombucha, learning aforeign language, writing, or climbing up a tree.PALEO CINNAMON ALMOND BUTTERFLAX PROTEIN BALLS• 1 cup raw almond butter • 1/4 cup raw honey (local is best!)• 1/4 cup ground flax seed• 1/4 cup chia seeds• 1.5 tablespoons ground cinnamon METHOD:Combine all ingredients, mix well. You may store it in a glass jar,unrefrigerated. For a go-to quick snack, form into balls and eat(or attack with a spoon straight out of the cupboard. The choice isyours.). Lots of protein, omega-3’s, and great for a pre- orpost-workout.KERI LAPPIAUTHOR OF: Just One Thing: Simplifying the Mystery of a Healthy Lifestylem [email protected] https://www.instagram.com/pinks__thinksa http://amzn.to/2qp9IBo 18 TNSHM eCookbook Volume 2
Mair Hillwww.mairhill.com Mair Hill graduated cum laude from Colby College & then built amulti-million dollar sales agency. Today, Mair is an author, speaker,blogger and muse. Her first book, A GOOD PLAN: Ten Simple Stepsto Make Healthy Choices a Habit, aims to guide people to starttaking better care of their bodies. Her mission is to inspire you to beYOU. Only better. Personally. Professionally. Energetically. FESTIVAL BLEND • 2 cups Raw almonds*• 1 cup Raw pumpkin seeds*• 1 cup Roasted, salted sunflower seeds • 1 cup Raw walnuts* - broken into pieces • 1/2 cup Banana chips• 1 /2 cup Raisins• 1 /2 cup M & M’sMETHOD:Toss everything together in a large bowl. Enjoy!*If you can find them, use raw, sprouted pumpkin seeds,walnuts and almonds.MAIR HILLWilmette, IL, USAAUTHOR OF: A Good Plan: Ten Simple Steps to Make Healthy Choices a Habit m [email protected] https://www.facebook.com/mairhillinspires/i https://www.instagram.com/mairhillinspires/ TNSHM eCookbook Volume 2 19
Andrea F. Begent www.begentlewellness.com Andrea F. Begent is the Love Chef & Love Chef Mommy of BeGentle Wellness. Andrea has a Bachelor’s in Education and is a certified Integrative Nutrition Health Coach, Health Supportive Chef, and Spiritual Teacher. Andrea focuses on providing mommy motivation and self-care tips with the women she works with. She says yes to stepping into her power and encourages every person to do the same! GOJI NUT TRAIL MIX • 3 cups Roasted Unsalted Cashews • 2 cups Roasted Unsalted Almonds • 2 ½ cups Munukka Raisins • 1 ½ cups Goji Berries • ¾ cup Raw Pepitas • 2 cups Carob Chips (beet sweetened) • 1 cup Raw Coconut Chips METHOD: Combine all of the ingredients. Toss or stir to mix evenly. Enjoy! ANDREA F. BEGENT NY, USA AUTHOR OF: BeGentle: Self-Loving Shifts for Wellness / Positivity is Powerful: 365 Affirmations / Satisfying Salads: Healthy Helpings for the Soul m [email protected] f https://www.facebook.com/begentlewellness i https://www.instagram.com/begentlewellness 20 TNSHM eCookbook Volume 2
Emmanuelle Gallandwww.gojifitness.com Emma is a Certified Health Coach, a Certified Personal Trainer andthe Master Trainer at AQUA Studio NYC featured in NY Daily News,GetFitNY, and FOX news program. Her program was ranked asone of NYCs Top 3 Coolest Detox by Well & Good NYC. As theCo-founder and President of Goji Fitness LLC and Zenberry she isdeeply passionate about inspiring busy professionals to find theirhealthy balance. SUPERFOOD TRAIL MIX • sunflower seeds• pumpkin seeds• cashews• c oconut flakes• r aw cacao nibs• g oji berries• d ark raisins METHOD:A superfood trail mix for the busy professional and business traveler.Each ingredient has its place and the pumpkin seeds, containing anappetite suppressant compound, ensure you dont overeat your snack.EMMANUELLE GALLANDNew York USAAUTHOR OF: Feeding Success: A Nutrition Blueprint for Busy Professionals& Business Travelersm [email protected] http://amzn.to/2uvd04C TNSHM eCookbook Volume 2 21
Arianna Lorza www.ariannalorza.com Arianna Lorza is a certified holistic nutritionist, sport nutritionist, life coach, fitness professional, personal trainer, pre/post natal specialist, journalist, author, environmentalist and mother. Arianna is also a presenter of a Spanish TV segment about nutrition and wellness called “Salud y bienestar” and hosts a radio show “Vida sana con Arianna”. SWEET POTATO HUMMUS • 2 large sweet potatoes • 1 can chickpeas, rinsed and drained • 1 tablespoon lemon juice • 2 tablespoons extra virgin olive oil • 1 tablespoon of maple syrup 1 teaspoon of cinnamon (optional) • 1/2 teaspoon of kosher salt or sea salt METHOD: Preheat oven to 450 F. Bake sweet potatoes for 45 minutes or until tender. Peel potatoes and mash. In a food processor or blender, purée chickpeas, lemon, olive oil and maple syrup until the texture is creamy. Then add sweet potatoes to the mix until both are fully combined. ARIANNA LORZA Canada AUTHOR OF: Healthy Eating For Picky Eaters m [email protected] f www.facebook.com/ariannalorzapage/?ref=settings i https://www.amazon.com/Healthy-Eating-Picky-Eaters/dp/0994772300/ ref=sr_1_8?ie=UTF8&qid=1500382076&sr=8-8&keywords=healthy+eating +for+picky+eaters22 TNSHM eCookbook Volume 2
Soups & Salads Easy NeinwaYork minute TNSHM eCookbook Volume 2 23
Donna R. Rosen www.donnarosen.net Donna R. Rosen has spent most of her career in commercial real estate and title insurance. After journeying toward digestive healing, she left the corporate world to pursue a career in holistic health coaching. Today she lives in the suburbs of Philadelphia, helping others recover from food allergies and digestive distress and achieve their dreams of a healthy life. ASPARAGUS SOUP • 2 Quarts Vegetable Broth • 2 Tablespoons Oil Olive • 2 Shallots (chopped) • 1 Leek (white part, washed & chopped) • 1 Tablespoon Garlic (minced) • 3 Bunches Asparagus (washed & chopped into 2 inch pieces) • 1 /2 teaspoon salt • 1/2 teaspoon white pepper METHOD: Cook vegetable broth over low heat. Separately, cook olive oil over medium heat in a large skillet. Add-in shallots and leeks and stir often until tender (5 minutes). Add garlic, asparagus, salt, and pepper. Stir and continue cooking until tender (8 minutes). Carefully move the contents of skillet into the soup broth. Boil. Move pot to a cool burner on stovetop. Use an immersion blender (or a standard blender) to blend contents until the soup mixture is nice and smooth. Place pot over heat again and simmer before serving. DONNA R. ROSEN Garnet Valley, PA, USA AUTHOR OF: Have the Guts to Heal Your Gut m [email protected] f https://www.facebook.com/RealDonnaRosen i https://www.instagram.com/realdonnarosen/ 24 TNSHM eCookbook Volume 2
Abby Masonwww.abbymason.com Abby Mason is an AADP Board Certified Integrative Nutrition HealthCoach and Author of “Passionate Wellness - Simple Tips to TransformYour Health for a Balanced Life” & “Paulina the Picky Princess and theMagic Garden”. Abby specializes in working with women who havestomach and skin issues. Through a personalized wellness plan her clientslearn how to have more energy, better skin quality, enhanced digestivefunction, improved sleep and reduced stress.ROASTED BUTTERNUT SQUASH SOUPWITH CURRY AND COCONUT • 1½ Tbsp. + 2 Tbsp. Grapeseed Oil • 1 Shallot diced • 2-3 Garlic cloves, minced• 4½ cups butternut squash (about 1 medium), peeled and cut into small cubes • 2 Carrots, peeled and diced • 3 Celery stalks, diced • 3 1/2 cups of Organic vegetable stock • 2 tsp. curry powder • 1 box/can reduced fat coconut milk (good quality) • Pinch of pink Himalayan salt and fresh ground pepper to tasteMETHOD:On a baking sheet, drizzle 2 Tbsp. of oil over the squash. Sprinkle withS & P. Bake at 375 for 25-30 minutes. In a pot on the stove heat 1 1/2Tbsp. of oil. Add the remaining veggies, curry powder & S & P. Sautéfor 7 minutes. Add 1 cup of the stock & garlic. Stir to deglaze. Reducestock by half. Add the remaining stock to the pot. Cook for 15-20minutes. Add the coconut milk and the roasted butternut squash.Transfer to a heavy duty blender and puree until there is an eventexture. Top with fresh cilantro, parsley, basil and/or pine nuts, roastedpumpkin seeds or hemp seeds.ABBY MASONAUTHOR OF: Passionate Wellness - Simple Tips to Transform Your Healthfor a Balanced Life / Paulina the Picky Princess and the Magic Gardenm [email protected] http://a.co/0sc3OQqi http://www.instagram.com/healthcoach_abbymason TNSHM eCookbook Volume 2 25
Karen Marie Calandra www.karencalandrahealthcoach.com Karen is an RN who has seen the devastation of disease & poor dietary habits while working in critical care for many years. Her own personal journey led her back to school (IIN) where she learned that our bodies can heal themselves with proper nutrition & positive healing methods. Karen has come to realize that making better whole food choices & reducing sugar IS the prescription to better health. CARROT LEEK SOUP • 1 Carton Organic Vegetable Broth • 1 Carton Organic Chicken or Bone Broth • 1 Bunch of Leeks ( Cleaned and Sliced ) • 1 Bag of Organic Carrots Sliced • Spices of Choice or SPIKE METHOD: Cook for 20-30 mins until carrots are tender. Soups are go to foods: You can eat this as a snack, have for breakfast or a meal. KAREN MARIE CALANDRA, RN, CHHC East Amherst, NY, USA AUTHOR OF: Lose the Sugar, You’re Sweet Enough m [email protected] f https://www.facebook.com/karen.marie.71868 i https://www.instagram.com/karencalandra/26 TNSHM eCookbook Volume 2
Laurie Ann Powellwww.laurieannpowell.com Laurie Ann Powell is a wife and home school mom of five. She hasbeen supporting other women with encouragement and practicalsupport throughout her life, and more recently has become a healthcoach and mamma-preneur. Her passion is helping other women livetheir passion. Because there is nothing more beautiful than a womenwhose soul is on fire!CELTIC VEGETABLE STOCK • 2 each Fennel Bulbs and Leeks• 1 each Turnip, Parsnip,• 3 Each Yellow Onions and Whole Celery Stalks• 10 Carrots• 4 Cloves of Garlic• 10 Peppercorns• 3 Tablespoons fresh Parsley• 1 Tablespoon sweetener • 1 Tablespoon each Dried Thyme, Dill and Sage• Optional: Kombu, juniper berries or bay leafMETHOD:Chop all of the vegetables in large portions so that the whole of thevegetable is exposed. Peel any vegetables that are not organic. Addin all the spices. Place into a very large stock pot and fill to one inchbelow the top with filtered water.Set the burner to Medium High and bring to a boil. Set timer for 45minutes. Or, place in crock pot for 3-4 hours on high.Cool and strain liquid into quart mason jars or other non-plasticstorage containers. Only fill 3/4 full to avoid breakage. Refrigerateonly what you will use in a few days, as it will sour. Freeze the rest,and thaw as needed for up to 6 months.LAURIE ANN POWELLTulsa, Oklahoma, USAAUTHOR OF: Zombified!m [email protected] https://www.facebook.com/LaurieAnnPowelll twitter.com/coachlaurieann TNSHM eCookbook Volume 2 27
Tania Del Rio Albrechtsen www.happyhealthyandzen.com Tania Del Rio Albrechtsen is author of Happy Healthy & Zen in Paris, a practical self-care guide for anyone living in a big city. She is co- author of the cookbook Goûter, A Healthier Twist on Snack Time. Tania continuously offers wellness workshops and health programs that support families, professionals and students living in Paris. HAPPY HEALTHY & ZEN SALAD WITH LEMON TAHINI DRESSING • Greens: arugula, romaine lettuce, baby spinach • 10 steamed green beans • 10 cherry tomatoes or 1 tomato (sliced) • 10 pitted black olives • 1 avocado, halved, pitted, peeled, sliced • silvered almonds or sesame seeds (optional) • 1 tbsp of fresh squeezed lemon juice • 1 tsp of tamari • 1/2 tbs of tahini • 2 tbsp of olive oil METHOD: Wash and dry your favorite greens (3 handfuls). Place your salad mix in a large bowl. Add the toppings of your choice. Like, steamed green beans, cherry tomatoes, avocado, and olives. All these are optional. You can choose what is in season. To prepare the dressing mix the lemon juice with the tamari. Add the tahini. Continue to mix and then add the olive oil. Mix well. Toss the salad with the dressing. Sprinkle with sliced almonds or sesame seeds. Serve the salad and take a moment to observe the combination of colors and textures that you have just created. Enjoy every bite! TANIA DEL RIO ALBRECHTSEN Paris, France AUTHOR OF: Happy Healthy & Zen in Paris m [email protected] f https://www.facebook.com/HappyHealthyandZen/ i https://www.instagram.com/happyhealthyzen/28 TNSHM eCookbook Volume 2
Sue Brownwww.simplysugarfree.com IFlroeset, 52 pounds in 52 weeks when I was 52 by going Simply Sugar conquering a lifelong sugar addiction. Now I educate others,as a graduate of the Institute for Integrative Nutrition. P.S. I've keptthe weight off for 10 years. Because once your blood sugar and brainchemistry are balanced, you don’t need sweets to nourish you –physically or emotionally. Just real, whole food. ROASTED CORN, AVOCADOAND TOMATO SALAD • 4 ears of corn or 2 cups of frozen corn• 1 tablespoon extra virgin olive oil• 1 pint grape tomatoes• 2 medium avocados • Half cup thinly sliced red onion• 1 can black beans, drained and rinsed• Half cup extra virgin olive oil • Half cup packed chopped fresh cilantro • 2 tablespoons of lime juice plus lime zest • Salt and freshly ground black pepper to tasteMETHOD:Heat olive oil and sauté the corn for 3 minutes until slightly browned.Let cool. Cut the grape tomatoes in half. Cut the avocado into half-inch pieces. Mix with red onion and black beans. For the dressingwhisk together half cup olive oil, cilantro, lime juice and zest. Add apinch of salt and a few grinds of black pepper. Pour over the saladand toss gently. Enjoy!SUE BROWNPhiladelphia, PA, USAAUTHOR OF: Simply Sugar Free: Six Simple Steps to Conquer Sugar Addictionm [email protected] https://www.facebook.com/simplysugarfree/a https://www.amazon.com/Simply-Sugar-Free-Conquer-Addiction/dp/0990646246 TNSHM eCookbook Volume 2 29
Tips from our authors... Seek out physical joy, rest and recreation, and begin to live fearlessly. Debbi Sanzo-Davis If you don't take care of your body, where are you planning to live? Cheryl Muse Take the stairs whenever possible. Every step counts toward a healthier you. Stephanie Policar Orgasm a day - keeps a doctor away. Larisa Sharipova You can't out exercise a bad diet. Mair Hill Food is in the oven, now you must wait. This is the perfect time for a dance break. Turn up the music.Try the moonwalk, twist and shout, grab a partner or just shake and move about. Time will fly by and in the blink of an eye the food will be ready. Karen Wright30 TNSHM eCookbook Volume 2
Easy NeinwaYork minuteEntrees & Sides TNSHM eCookbook Volume 2 31
Cindy Fuchser We choose our destiny with every choice and that includes what we choose to put into our mouth. I am an R.N. who's worked in the acute care setting for over 25 years. Because of my experience caring for the sick and my knowledge of the \"ease\" of wellness, I am extremely passionate about and committed to the spread of wellness. We all deserve it and it is absolutely achievable if you desire it! 1 BEET, 1 LEEK AND 1 SWEET POTATO • 2 tablespoons olive oil (for frying/sautéing) • 2 tablespoons water • 1 large beet • 1 leek -green and white parts ( 1 onion may be substituted) • 1 large sweet potato • 1 lemon • 2 tablespoons olive oil for drizzling • 1 quarter cup feta cheese (optional) • salt • pepper METHOD: Chop vegetables into large bite size pieces. Heat large skillet, and add olive oil and water. Add chopped vegetables, cover and cook on medium heat for 20 minutes. Depending on your type of cookware, may need occasional stirring. When vegetables are soft, remove from heat, drizzle with lemon juice, olive oil and if desired, sprinkle with feta cheese and salt and pepper to taste. Enjoy! CINDY FUCHSER Poway, CA, USA AUTHOR OF: Prevent This: A Simple Guide to Beat Disease m [email protected] a https://www.amazon.com/Prevent-This-Simple-Guide-Disease-ebook/ dp/B00OAL1DRE/ref=sr_1_2?s=books&ie=UTF8&qid=1488491730&sr=1- 2&keywords=prevent+this32 TNSHM eCookbook Volume 2
N.Taylor Smithwww.healtheeatsandmore.com As the proprietor, of Healthe-Eats And More, I have become ago-to guide in helping clientele create a personalized “roadmapto health” that suits their unique body, lifestyle, preferences, andgoals via holistic nutrition, health coaching, and preventive health. Apercentage of my royalties go to a non for profit, The Toby Projectsto help prevent more animals falling prey to the kill shelters. BLACK BEAN AND BEET BALLSOR PATTIES• 3.5 cups shredded beets (3 beets)• 1 onion, diced• 1 can black beans, drained and rinsed • 1/4 fresh parsley or1/2 cup wilted spinach• 1 teaspoon salt• 1 Tablespoon oil plus more for sautéing• 1/4 teaspoon white pepper• 1/2 teaspoon cumin• 1/2 teaspoon garlic powder• 1 1/2 cups brown rice flourMETHOD:Combine all ingredients except flour in a large bowl. Blend with afood processor until very smooth.Add flour 1/2 cup at a time until the mixture is thick enough to forminto balls or patties, it just needs to be firm enough to maintain itsshape while you cook it.Shape mixture into small balls or patties and sauté in oil in a skilletover medium high heat until evenly browned on all sides.N.TAYLOR SMITHBabylon, USAAUTHOR OF: To The Hearts of Vegans,\"Protein without the Protein\"m [email protected] https://www.facebook.com/HealtheEatsandMore?fref=searchi https://instagram.com/tsmithny715 TNSHM eCookbook Volume 2 33
Michele Pence http://bit.ly/2sK9GnR Michele Pence received her Bachelors in Psychology from UCF and went on to graduate from IIN as a Certified Health Coach. She's a Board Certified Holistic Health Care Practitioner, the Author of “Find the Root Cause of Anxiety: Beat Anxiety for GOOD!” and is a Sales and Marketing expert. She specializes in helping others uncover and heal from the root causes of their concerns. GLUTEN, DAIRY & GRAIN FREE CAULIFLOWER WRAPS • See entry below for the recipe METHOD: 375 degrees- line 2 baking sheets w/ parchment paper. In a food processor, pulse the cauli florets until crumb-like texture. Place the crumbles & ¼ cup water in a large frying pan w/ a lid. Cook on medium high for 8 min. until tender. Drain it in a sieve, then transfer to a clean kitchen towel, firmly squeeze any excess water from the cauli. In a bowl, stir together the cauli & remaining ingredients. Form two thin circles on the parchment- lined baking sheets. With a spatula, press down the 'dough' so it forms a thin layer. Keep the wraps compact--no parchment showing through the mixture in any area of the wrap. Bake 17 min. until dry & pliable. Remove, put on wire rack to cook to cool. MICHELE PENCE Port Saint Lucie, Fl & U.S.A AUTHOR OF: Find the Root Cause of YOUR Anxiety: Beat Anxiety for Good! m [email protected] f http://bit.ly/2sfb9iJ a http://amzn.to/2sUgu0I34 TNSHM eCookbook Volume 2
Cheryl Meyerwww.cherylmhealthmuse.comC heryl is Cheryl M Health Muse, an integrative health coach who willinspire you to take charge of your life to reduce your pain. She is afull-time health coach, author, and anti-toxin advocate. Author of“It Feels Good to Feel Good, learn about toxins, reverseinflammation and feel great again.” available on Amazon. EASY CAULIFLOWER PILAF • I package of riced cauliflower• Brown mushrooms, 1 package, sliced. • 2 brown onions• 3 cloves of garlic• 1 1/2 red pepper diced for color• Ghee• Bone broth, I used Kettle and Fire• Primal Palete organic steak seasoning• sea salt, red pepper to taste• organic powdered garlic and onion to tasteMETHOD:Put ghee into a cast iron skillet. Saute the mushrooms, onions and redpeppers on medium until they begin to caramelize.Add 3 minced garlics and the riced cauliflower, and cook on mediumheat until it begins to be soften. 7 minutes.Add 1 cup of broth, and cover. Cook for another 5-10 minutes.This combines all the flavors and adds extra goodness. It shouldbe a little al dente. So, watch it and taste. Adjust the time and theseasoning.I use Primal Palete organic steak seasoning to season and a little seasalt. I add organic powdered onion and garlic to everything.I also added right before the cauliflower. I add a little red pepperflakes to taste.CHERYL MEYERMonrovia, CA, USAAUTHOR OF: It Feels Good to Feel Good, learn to eliminate toxins,reduce inflammation and feel great again.m [email protected] http://amzn.to/2sKUSTb;f http://bit.ly/2sKGudt TNSHM eCookbook Volume 2 35
Efrat Petel http://bit.ly/2tIX3Ie I’m a real food chef and HC from IIN. I don’t like boxes, and don’t like boxing into a corner by defining in such a limited way. I decided to establish DAILY – a place for real food. DAILY is based on the idea that change starts with developing daily habits, along with supportive tools and knowledge for daily food preparation at just the right nutritional level for each person’s unique lifestyle. FISH BALLS • 2 lb white fish fillet such as sea bass • 2 medium onions, chopped • 2 cups of fresh parsley, chopped • 1 tablespoon olive oil • 1 tsp sea salt • 2 onion sliced • 5 frozen artichokes, cut into chunks • 1 green chile pepper • 1 lemon, sliced and chopped • 1 glass white wine METHOD: Chop the fish in a food processor. Mixed with the onion, parsley, olive oil and salt, and create small balls. Fry on a non stick pan or bake on a baking shit for 20 min or grill. For the lemon sauce - combine the rest of the ingredients and cook for 10 min. add water is necessary. Place the fish balls in the sauce and serve. Season with some fresh cilantro and lemon juice. EFRAT PETEL Tel Aviv, Israel AUTHOR OF: 100 American Favorite Dishes - the Real Food Version m [email protected] i http://bit.ly/2sEX0Ph a http://amzn.to/2tIyNpv36 TNSHM eCookbook Volume 2
Kimberly Stanleywww.kimberlymstanley.com Kimberly Stanley is an Integrative Nutrition Health Coach and isrecognized as an expert in the health field as a Board CertifiedHolistic Health Practitioner. She is a 2012 graduate of The Institutefor Integrative Nutrition, and member of The InternationalAssociation of Health Coaches. She specializes in women's health,wellness, education and empowerment! GROUND TURKEY MEXI BOWL• 1 cup organic brown rice• 1 3/4 cup water• 1 teaspoon organic coconut oil• 1 Package organic ground turkey breast(1.3LBS)• 1 package organic taco seasoning• 1 can organic refried beans • 3/4 cup natural shredded mexican blend cheese• 1 container organic salsa• 1 avocado sliced • 2 Tablespoons all natural sour creamMETHOD:Cook rice. follow cooking instructions. Peel avocado, remove pit andslice, cover and set aside. Heat coconut oil in skillet. Heat groundturkey and add taco seasoning( may need water) cook till well done.Heat refried beans. In a bowl, scoop one serving rice, ground turkeyand top with refried beans. Top off with shredded cheese, salsa,avocado and sour cream. Delish!!!KIMBERLY STANLEYWells, ME, USAm [email protected] https://www.facebook.com/kimberly.m.stanley.52?ref=br_rsi www.instagram.com/kimberlymstanley6/ TNSHM eCookbook Volume 2 37
Winnifred Walcott www.healthcoachwinnie.ca/winnie-walcott.html Winnifred Walcott is a Rock Star Integrative Nutrition Health Coach and is the founder and CEO of Health Coach Winnie Coaching and Owen Sound Wellness. She is also a published author and speaker. Areas of expertise, self-care, healthy eating habits, weight loss lifestyle changes and more. Contact her at; info@healthcoachwinnie. com 226 664 0407 today for a health consultation OKRA DELIGHT • 1 package of Okra about 12- 15 • 1 Medium size Onion diced • 1 medium size tomato diced • 1 medium size turmeric root diced • 2 table spoon coconut oil • ½ cup water • 1 medium size red bell pepper & greeen pepper • 1 porto bello mushroom • 1 table spoon vegetarian mushroom sauce. • 1/8 teaspoon of black pepper METHOD: Wash and cut okras in 3 - 4 pieces depending on the size. Place in a sauce pan with water. Cook for 3-5 minutes with lid on. Once the okras are tender, remove lid and add chopped Portobello mushroom, tomato, red and green peppers, diced onion and turmeric root. Cook for another 2- 3 minutes. Add remainder of ingredients, coconut oil, black pepper, vegetarian mushroom sauce. Let simmer for another minute or two. Serve in a wrap or over brown rice. 2-3 servings WINNIFRED WALCOTT AUTHOR OF: Autism Diagnosis What Now? m [email protected] a https://www.amazon.com/Autism-Diagnosis-What-Now-Perspective/ dp/0993937608/ref=sr_1_1?s=books&ie=UTF8&qid=1494532147&sr=1- 1&keywords=autism+diagnosis+what+now,38 TNSHM eCookbook Volume 2
April Dawn Reigartwww.aprildawnreigart.com April Dawn Reigart is an Integrative Nutrition Holistic Health Coach,with over 20 years of holistic and macrobiotic cooking experience.She has also written articles for The Epoch Times, as well as guest-blogging for A Child Grows in Brooklyn/Philadelphia. April ispassionate about changing the standard American eating habits, andempowering people to take charge of their health! ROASTED TROUT • 2 whole trout, gutted• 2 tbsp avocado oil• 1 tbsp sea salt• 1 lemon, sliced• 6 cloves garlic, smashed• 2 handfuls fresh herb sprigs (thyme, savory, rosemary, dill—any combo• ground black pepper, to tasteMETHOD:Preheat your oven to 450F. Drizzle a little oil into the bottom of aroasting pan. Arrange half the lemon slices and half the herbs on thebottom.Make 3 diagonal slashes on the outer skin of each fish, both sides.Rub the fish—inside and out—with the oil. Sprinkle both fish—insideand out—with the salt and rub it in. Sprinkle the inside with pepper.Divide evenly, then stuff each fish with the remaining lemon slices,garlic and herbs.Place in the oven and roast for 15—20 minutes. (Roastingtime will depend on size of the fish—ask your fish monger forrecommendations.)Once finished, carefully remove the bones, which should lift out easilyin one piece. Enjoy!APRIL DAWN REIGARTPhiladelphia, USAAUTHOR OF: Dinner Rush: A Busy Parent's Guide to Better Nutrition (With Recipes) m [email protected] https://www.facebook.com/alphadeltaromeo/i https://www.instagram.com/aprildawnreigart/ TNSHM eCookbook Volume 2 39
Mari J Hahn www.aliveandwellcoaching.com Mari J Hahn, Certified Health Coach, looks at the body as an amazing, miraculous organism, capable of bringing itself into balance. She specializes in coaching people with digestive issues and can help you connect the dots with what YOU have going on. Free Roadmap Session available to take action and feel your best. Online courses offer expert advice in the convenience of your home. ROOT VEGETABLE HASH • 1 medium beet, peeled and cut in half • 2 small sweet potatoes, peeled and cut in large chunks 1 large or 2 medium carrots, peeled • 1/4 cup coconut oil • sea salt, to taste • black pepper, to taste METHOD: Coconut oil gives this nutrient-dense side a sweet flavor. Using large shredding blade, shred all veggies in food processor. Heat large skillet on medium high heat. Add coconut oil. When hot, place shredded veggies in one thick layer in skillet. Cook without stirring for 5 min. Flip sections of veggies until all turned. Cook additional 3-4 min. Add salt and pepper to taste. Enjoy! MARI J HAHN Valparaiso, IN, USA AUTHOR OF: Gut Guide 101: Three Weeks to Better Digestion and Increased Energy m [email protected] f https://www.facebook.com/aliveandwellcoaching/ a https://www.amazon.com/Gut-Guide-101-Digestion-Increased/ dp/0990744701 40 TNSHM eCookbook Volume 2
Trecy C. Marr,www.liveknowing.com/ Trecy is an Integrative Nutrition Health Coach and Board CertifiedHolistic Health Practitioner. After suffering for years with manyautoimmune disorders she gave up on medical care and started ajourney in holistic health care. She finally found the right balance andnow lives a pain free life without medication. Trecy enjoys helpingothers to be free from their personal prison of pain as well. SPICY AVOCADO MAHI MAHI TACOS • 2 pieces fresh Mahi Mahi 6 Corn Tortillas• 2 Limes (1 for garnish)• Black Pepper (to taste)• 1 Clove Garlic Grated• Sea Salt (to taste)• 2 cups chopped Cabbage• 3 Avocados (1 sliced for garnish)• 1/2 to 1 teaspoon Cumin (to taste)• 1 to 1-1/2 teaspoons Chili Powder (to taste)METHOD:Place thawed fish in a glass pan. Squeeze 1/2 a lime over fish, addgarlic and black pepper. Bake covered for 20 minutes at 350. Chopcabbage. Blend 2 avocados with juice from 1/2 a lime, cumin, chilipowder, salt and pepper. Add cold water to make sauce creamier.Heat corn tortillas in hot pan, turning when they start to bubble. ServeMahi Tacos topped with cabbage and Spicy Avocado Sauce. ENJOY!TRECY C. MARR, HHC, AADPPortola, CA, USAAUTHOR OF: WAKE PRAY EAT REPEAT: Four Weeks of Spiritual Health & Wellnessm [email protected] https://www.facebook.com/iliveknowing/a http://amzn.to/2u2H6w2 TNSHM eCookbook Volume 2 41
Arianna Lorza www.ariannalorza.com Arianna Lorza is a certified holistic nutritionist, sport nutritionist, life coach, fitness professional, personal trainer, pre/post natal specialist, journalist, author, environmentalist and mother. Arianna is also a presenter of a Spanish TV segment about nutrition and wellness called “Salud y bienestar” and hosts a radio show “Vida sana con Arianna”. SPINACH RICOTTA RAVIOLI • 8 ounces fresh baby spinach leaves. • 1 shallot, Finely Chopped • 1⁄2 tablespoon olive oil & 2 for the dough • 1 cup ricotta cheese • 4 tablespoons parmesan cheese, grated • salt and pepper • 1 cup quinoa flour • 1/2 cup arrowroot flour • 1/2 teaspoon salt • 2 eggs METHOD: Steam and drain spinach. Chop finely. Preheat a large skillet and add olive oil. Add shallots, let it cook until it's golden. Mix in the spinach and stir. Add ricotta, Parmesan cheese. Season with salt and pepper. Add filler to each circle, with your finger wet the edge of the dough. Put the top and seal well. Press to remove air. Cook ravioli in plenty of boiling salted water until tender. For the dough: Quinoa Pasta Toss quinoa flour, arrowroot flour and salt. Add eggs and oil. Knead until the dough no longer falls apart. Cut dough in half. Take one half and roll it until desired thickness, then cut into long strips with a sharp knife. Let it dry for 20 minutes. ARIANNA LORZA Canada AUTHOR OF: Healthy Eating For Picky Eaters m [email protected] https://www.facebook.com/ariannalorzapage/ a https://www.amazon.com/Healthy-Eating-Picky-Eaters/dp/0994772300/ ref=sr_1_8?ie=UTF8&qid=1500382643&sr=8-8&keywords=Healthy+Eating+for+Picky+Eaters42 TNSHM eCookbook Volume 2
Karen Thomaswww.holisticdigestivesolutions.com Karen Thomas has a Masters in Human Nutrition and FunctionalMedicine, BS in Dental Hygiene, Certified Functional DiagnosticNutrition® Practitioner (FDN-P) and Certified Integrative Nutrition®Health Coach. She’s is an Educator, Motivational Speaker andAuthor of \"Overwhelmed & Undernourished: Use Food as Medicine& Turn Your Life Around\". Karen uses Food as Medicine andfunctional lab work. TURKEY AVOCADO BURGER • 1 lb. Ground Turkey thigh meat• 1 Ripe Avocado• ¼- ½ C Pico de Gallo (Whole Foods Brand)• ¼ bunch Cilantro or Chives (minced)• 2 cloves of garlic (minced)• Lettuce of choice/ or Micro greens• Salad dressing of your choice• Pico de Gallo• Salt and Pepper to tasteMETHOD:Mix together in 1 bowl:1 lb. ground turkey, 1 ripe avocado, minced garlic, minced cilantro/chives, ¼-½. At the end fold in ¼-½ C of Pico de Gallo. Make 4-6patties. Place oil in skillet and heat. When hot add turkey patties.Make sure you do not turn them until they are cooked well,( possibility of falling apart if moved to early).Once cooked turn on other side and cook for an additional 5-8minutes or until you think they are done. Then place turkey avocadoburger on a bed of lettuce or bed of micro greens and top with Picode Gallo and your favorite salad dressing. Enjoy.KAREN THOMAS, MS HUMAN NUTRITION& FUNCTIONAL MEDICINE, BS RDH, FDN-P, CHCRaleigh, North Carolina, USAAUTHOR OF: Overwhelmed & Undernourished: Use Food as Medicine & Turn Your Life Aroundm [email protected] https://www.facebook.com/KarenFDNP/?pnref=lhca https://www.amazon.com/Overwhelmed-Undernourished-Using-Medicine-Around/dp/0996862501 TNSHM eCookbook Volume 2 43
Tips from our authors... Begin each day with gratitude. Debbi Sanzo-Davis Drink a quart of very warm water upon rising every morning. Gets half your daily need on board early, and gets your body moving! As warm as you can, and still drink it fast. Laurie Ann Powell You change when you get sick and tired of being \"sick and tired\". Cheryl Muse Before you spend hundreds of dollars on anti-aging creams and procedures, consider that your skin problems may be due to stress. Larisa Sharipova Your skin is a window to what is going on inside your body. Always be aware of what your skin is telling you. A healthy body inside equals a healthy/ glowing body on the outside. Abby Mason Kindness matters. Mair Hill There is a time in a Woman's life when she need's to STOP feeding everyone else's needs and feed into her own health and wellness. If she's ready, the right Integrative Nutrition Health Coach will transform her life! Kimberly Stanley Be nice or go home. Mair Hill44 TNSHM eCookbook Volume 2
Desserts & Small BitesEasyNeinwaYork minute TNSHM eCookbook Volume 2 45
Janice Zunde www.janicezundehealth.com Janice is a CHHC,founder of Janice Zunde Health, and author of Transplanted, Surviving Type 1 Diabetes and Kidney Failure.After a diagnoses of Type 1 at 7 yrs old Janice learned through trial and error to control her blood sugar.Combining her life experiences with her training from IIN she helps others with type 1 and 2 to overcome their fear and frustration and make lasting lifestyle changes. APRICOT AND TAHINI ENERGY BALLS • 1 cup diced dried apricots • 1 cup sunflower seeds • 1 cup shredded coconut • 1 cup almond meal • 1/2 cup unsalted almonds, coarsely chopped • 4 Tablespoons raw honey • 1 cup tahini • 1/2 cup additional desiccated coconut METHOD: Place all ingredients, except desiccated coconut, in a food processor, and process until mixture is sticky and well combined. Place desiccated coconut in a shallow bowl, roll tablespoons of the mixture in firm balls, and toss in the coconut. Store in an airtight container in the refrigerator or freeze. Makes approximately 36 balls JANICE ZUNDE Livingston, NJ, USA AUTHOR OF: TRANSPLANTED, Surviving Type 1 Diabetes and Kidney Failure m [email protected] f https://www.facebook.com/janicezundehealth/ a https://www.amazon.com/gp/offer-listing/153012560X/ref=sr_1_1_ olp?ie=UTF8&qid=1495140989&sr=8-1&keywords=transplanted+janice +zunde 46 TNSHM eCookbook Volume 2
Stephanie Policarwww.stephaniepolicar.com Stephanie Policar is a Seattle-based health coach, culinary instructorand the author of Kids Eat Free, an allergy-friendly kids’ cookbook.She loves teaching people with food allergies how to navigateeveryday situations in an easy and fun way so they can look and feeltheir best. CHOCOLATE CHIP \"GOODNESS\" COOKIES • 2 tablespoons coconut oil• 3 tablespoons pure maple syrup• 1 large egg• 1 teaspoon gluten-free pure vanilla extract• 2 cups almond flour• 1⁄2 teaspoon baking soda• 1⁄4 teaspoon sea salt• 1⁄2 cup Enjoy Life brand mini chocolate chipsMETHOD:Preheat oven to 375°F.Add coconut oil & maple syrup to a large bowl, stirring briskly untilwell combined. Whisk in egg & vanilla.In a medium bowl, stir together almond flour, baking soda, & salt.Combine flour mixture with wet ingredients, then add chocolatechips.Scoop spoonfuls onto a parchment-lined cookie sheet, 2 inchesapart. Flatten slightly with fingers. Top with more chocolate chips, asneeded.Bake until edges are golden brown, 8 to 9 minutes.STEPHANIE POLICARSeattle, WA, USAAUTHOR OF: Kids Eat Free: 50 Allergy-Friendly Recipes Kids Love to Cook and Eatm [email protected] www.facebook.com/stephaniepolicarnutritioncoacha https://www.amazon.com/Kids-Eat-Free-Allergy-Friendly/dp/0692704892 TNSHM eCookbook Volume 2 47
Erica L. Bartlett www.rediscoveringfoodmaine.com Erica L. Bartlett enjoys baking, adapting recipes for different dietary needs, and helping people eat mindfully. She also loves writing and has published poetry, as well as a memoir, Winning the Losing Battle: A True Story of Weight Loss and Transformation. She spends her free time reading, walking, traveling, volunteering, and visiting with friends and family. CHOCOLATE COOKIES • 3/4 cup sugar • 3/4 cup brown sugar • 1 cup butter (2 sticks) - melted • 1 egg or 1 flax egg to be egg-free (see below) • Flax egg = 1 tbsp flax meal + 3 tbsp warm water • 1 teaspoon baking soda • 1 teaspoon vanilla • 12 oz. bittersweet chocolate chips (melted) • 1/2 teaspoon xantham gum (if not included in flour) • 2 1/2 cups gluten-free flour METHOD: Pre-heat oven to 325. Mix sugar, brown sugar, melted butter, egg (or flax egg), vanilla, baking soda, and melted chocolate chips until combined. Stir in the flour (and xantham gum if needed) – add a little extra flour if the batter is too sticky. Place batter in rounded spoonfuls on ungreased (or parchment-lined) cookie sheets. Place about 1 inch apart. Bake for 10-12 minutes, until light brown. ERICA L. BARTLETT Portland, ME, USA AUTHOR OF: Winning the Losing Battle: A True Story of Weight Loss and Transformation m [email protected] f http://bit.ly/2rhAxWg a http://amzn.to/2rSVN7c 48 TNSHM eCookbook Volume 2
Debbie Marie Lippiwww.debwithgrace.com As a Health Coach, Workshop Leader and Inspirational Writer,Debbie draws from her own experience and training, encouragingother to take flight and discover the healer within. Her workshopsand group sessions on self-love and forgiveness have helpedothers navigate their way through life’s challenges, in a positive andinspiring way. DEB'S DELICIOUS CHOCOLATE FROSTY • 1/2 cup of Almond Milk• 1 Scoop of Chocolate Vegan Protein*• 1 Teaspoon of MCT Oil*• 1 Tablespoon of Dandyblend• 1 Small Handful of Walnuts• 1 Piece of Frozen Coconut*• 1/2 (one-half) Frozen Banana• A Few Chunks of Frozen Mango• 1 Teaspoon Vanilla• 1/4 Teaspoon CinnamonMETHOD:Mix it all in blender/Magic Bullet and enjoy!* MCT oil can be found on Amazon or in Health Food Store* I use INNER-ECO SMOOTHIE Young Coconut (1 pkg) fromWhole Foods*The Protein I use is ORGAIN PROTEIN plant-based, CreamyChocolate Fudge\"DEBBIE MARIE LIPPIForked River, NJ, USAAUTHOR OF: In Search of BUTTERFLIES and RAINBOWSm [email protected] https://www.instagram.com/debwithgrace/a http://amzn.to/2s0TPSV TNSHM eCookbook Volume 2 49
Irene Drabkin www.irenehealthandwellnesseducator.com Irene Drabkin CHHC, AADP is a bestselling author, a health and wellness educator and a speaker known for offering attention- grabbing highly effective seminars and private coaching programs on a variety of nutrition and lifestyle topics that help people manage stress, improve energy and lose weight without constant dieting and deprivation. NOURISHING & NUTRITIOUS FLOURLESS BLUEBERRY CHEESECAKE • 100 g (3-4 oz) Blueberries* (fresh or frozen**) • 200 gram Farmer cheese (pressed cottage cheese) • 1 Egg\" • 100 gramYogurt (I prefer Greek Vanilla) • Raisins to taste • 1 teaspoon Chai seeds (optional) • 1 teaspoon Pine nuts (optional) • Oil spray to spray the form METHOD: Mix farmer cheese, egg, yogurt, raisins, chai seeds, pine nuts in the blender until the air mass is obtained Spray the form with the a little oil spray (coconut or olive oil) Rinse blueberries, drain well and put on the bottom of the baking form Pour in the blended mixture on top. Place in an oven heated to 350 Fahrenheit and bake for about 20-30 minutes. Let it cool and enjoy as it is, or put in the fridge for couple of hours to get a firmer texture Notes: Preparation (5 min) *If using frozen blueberries, thaw and drain. **You can also use any other berries or/and fresh skinless apple slices IRENE DRABKIN AUTHOR OF: The Power of the Educated Patient: Proven Strategies for Reclaiming Your Health and Well-Being That You Won’t Find in a Conventional Medical Office m [email protected] f https://www.facebook.com/thepoweroftheeducatedpatient/ a http://www.amazon.com/dp/151757073550 TNSHM eCookbook Volume 2
Search
