Achoo! Natural Remedies for Cold & Flu Season

Stop a cold or flu in its tracks with all-natural solutions. We’ll discuss which supplements to use to boost immunity and ward off illness, how over-the-counter medication actually hinders the healing process and natural treatments to reduce the severity of colds & flu, including simple, homemade remedies.

Benefits of Eating Seasonally & Locally

Farmers markets and community gardens are popping up all over the nation. Learn how eating locally grown and in-season foods can be more flavorful and nutrient-dense. We’ll also discuss the “bullseye diet” and how food from your area benefits the environment and supports your local economy.

Caffeine, Sugar and Gluten: our toxic addictions

Half of all American adults start their mornings with at least one cup of coffee, the #1 addiction. Are you one of them? The adverse effects of caffeine, sugar and gluten could be undermining your health. This workshop will share tips for reducing and eliminating these energy-draining dependencies and give you many natural alternatives that can make the process painless.

Essential Items for the Perfect Pantry

Never be without something that is balanced and healthy to eat. This workshop teaches you how to consciously stock your kitchen cupboards and fridge with healthy, high-energy foods. We’ll discuss how to eliminate inflammatory foods and great substitutes to replace high-fat, sugary, processed and artificial items. You’ll also learn which spices and herbs to keep on hand to turn your kitchen in to an all-star kitchen!   

Food & Mood

When life gets stressful, many of us reach for that pint of ice cream, chocolate bar or bag of chips to relax. We’ll discuss emotional food cravings and what nutritious mood-boosting and superfoods can be eaten to nurture your body and de-stress.

Grow Your Own: a simple guide to growing herbs, fruits & veggies

Don’t throw out that carrot top! Did you know you can grow a garden entirely from kitchen scraps? Learn how to grow healthy food like onions, garlic, carrots, celery, potatoes, herbs and more. We’ll discuss gardening tips for small spaces like apartment balconies to creating your own raised garden bed in your backyard. We’ll also find your area’s perfect growing zone.

Healthy Holiday Eating

Many Americans gain 10 to 15 lbs. between Halloween and New Year’s Day!  Learn how to survive the pressure to over-eat during the holidays with easy-to-follow steps to prevent holiday weight gain, or better yet, actually drop unwanted pounds and inches without depriving yourself during the holiday season. This workshop includes healthy recipe makeovers, baking substitutions, party tips and strategies to get you through the holidays in a healthy way.

Healthy Nutrition: life-long wellness

A healthy life begins with a healthy foundation. We’ll discuss the most important elements for achieving a long-lasting life-style change in an easy-to-follow format. Learn how to lose inches and body fat without starving yourself and break the cycle of ‘yo-yo’ dieting. You’ll see how to make small, but significant changes in your eating habits and relationship with food to stay healthy and enriched. Learn how to create a meal plan customized for your personal schedule and food likes & dislikes that will keep you full, satisfied and lean.

Jump Start Your Health: detox 101

This simple, yet effective detoxification program will teach you to reduce your intake and exposure to toxic substances and support your body’s elimination systems. Learn the value of detoxification and how your organs work to remove waste. Discover the importance of clean eating, hydration, supplements, cooking methods and more.

Make Healthy Choices at Restaurants

Eating out should not be dreaded by anyone who is weight and health conscious. This workshop focuses on how you can eat at your favorite establishments, either on the go or for a leisurely meal, without packing on the pounds or eating unnecessary sugar, salt and fat.

Overview of Alternative Therapies

Acupuncture, homeopathy, naturopathic medicine, chiropractic, ayureveda, TCM…the list of Complementary and Alternative Medicine (CAM) can get rather overwhelming. This session will explore the natural therapies that more than one-third of the American population turns to for prevention and healing, without the harmful side-effects of conventional treatments.  

Pick Your Protein (can also be facilitated as a cooking demo)

Protein is an essential part of any diet but is often misused by carni/omnivores or neglected in many vegetarian/vegan diets. Learn how to navigate the protein maze by choosing lean & healthy meats, plus surprising healthy alternatives like chia, legumes, buckwheat and more that sometimes pack more protein than their meat counterparts. We’ll also teach you how to pick the perfect protein powder and avoid nasty chemicals and fillers that most powders often contain.

Six Pillars of Health: simple steps for a better life

Healthy living is about good nutrition, moving your body, proper sleep and having a positive attitude. Learn the six keys to good health and simple steps you can implement right away to living a quality and balanced life.

Supermarket Shopping Strategies

Most of us have a love-hate relationship with our supermarkets. Make grocery shopping fun with this interactive workshop that teaches you how to create healthy meal plans and lists, choose amazing produce (and when to buy organic), read and understand food labels and how to get the most bang for your buck. You’ll also learn about grocery store and food company marketing strategies that manipulate you in to spending more money, and how to avoid it!

Supplements: what you should know

This class will explore and define vitamins, minerals, herbals & botanicals, and how they function in the body. Discover the uses and research behind nutritional supplements and how you can get the benefits from your food first. Learn which vitamins and minerals are dangerous in large amounts and which ones compliment or hinder the absorption of others.

The Natural Pharmacy

In our quick-fix society, many of us reach for over-the-counter medications to relieve the symptoms of colds, headaches, the flu and other ailments. The problem is, we are just putting a Band-Aid over the real cause, not to mention combating the harmful side effects that come with these drugs. Learn how to create an all-natural pharmacy with herbs, tinctures, syrups, salves, antiseptics and everyday items that you can find right in your kitchen to relieve headaches, soothe burns, disinfect wounds, treat tummy-aches and cure colds.

The Power of Superfoods! (can also be facilitated as a cooking demo)

Superfoods are packed with optimal nutrition and can help fight disease, promote energy and assist with weight loss. This workshop focuses on these nutrient powerhouses that provide large doses of antioxidants, polyphenols, vitamins and minerals. Learn how to get the most benefit from and incorporate superfoods in to every meal.

What’s for Lunch? (can also be facilitated as a cooking demo)

Healthy doesn’t have to mean boring. Learn the five tips that constitute a power lunch and how to create your own nutritious and delicious lunches that will give you the energy you need throughout the day. We’ll also talk about healthy snacks to have on-hand so you don’t fall victim to the vending machine lurking in the staff kitchen, and some quick lunchtime options at popular fast food chains.

Whole Food, Plant Based Eating (can also be facilitated as a cooking demo)

Research has shown that reducing your intake of animal products and highly-refined foods, and increasing your consumption of fruits, vegetables, tubers, whole grains and legumes may be the antidote to heart disease, cancer and that last few pounds. This workshop focuses on how to make an easy and successful transition to the whole food, plant-based (WFPB) diet brought to light in the film, “Forks Over Knives.”