Class Reruns

I’ve been teaching classes for about five years. So I’ve decided to go through all of my past classes and offer them as reruns. I know there will be information for everyone, and I’ll be able to add new things I’ve learned since teaching them the first or third time. I would like some feedback as to the interests that are out there for classes, so If you see some in the following list that you are especially interested in attending, please let me know by commenting below or emailing me. I will see where the greatest interests are and put together a schedule.  I will only offer some of the classes this year, with a preregistration deadline.  I know everyone is busy, just like I am, and we have to pick and choose what we spend our time on and when to take time away from family.  If healthy eating is important to you and something you need help learning or being inspired to do, these classes are a great way to accomplish that goal while learning and having some fun and uplifting conversation with others. It can be considered “ME” time that will ultimately benefit you and your loved ones.  We have a good time coming together and sharing information and food.

Please take a look at the list of classes below and if one (or two or three) peaks your interest please comment in the box below. I really appreciate it. Thank you.

Food as Medicine or Poison

Foods that Feed Your Thyroid

Break Up with Sugar

Foods to Calm Inflammation

Inflammation is at the root of many discomforts and diseases we experience. This class will look at some of the dietary causes of inflammation and give you alternatives to incorporate into your diet that will help reduce the inflammatory response.  We will cover gluten free, dairy free, low carbohydrate and alkalizing foods that can help bring relief.  This is primarily an educational class with a lot of printed info with some food samples and recipes that are anti-inflammatory.

Plant-based World Tour – Cuisinr from Spain, Africa, Greece and India

Easy Raw for Everyday

This class will delve into the importance of raw, uncooked foods for those interested in incorporating foods that are alive with nutrition and life giving energy.  Chef Kim will demonstrate how to make easy and delicious raw dishes for each meal of the day.  You will sample the food as a “Living Lunch”

All American Favorites with a Twist:          

Chef Kim will demo the recipes while you enjoy tasting them.  The menu includes: No-Meat Burgers, Good4U Onion rings, Wholesome Ketchup, Mustard and Mayo, Wonderful Waldorf Salad, and Rawsome Apple crisp!

 Dehydrating 101  and 201    

101-Come find out how dehydrating can prolong the life of your foods, cut down on waste, and provide delicious snack and travel foods

201- This class will expand upon the Dehydrating 101 class as Chef Kim shares more advanced recipes and techniques for dehydrating and preserving foods. We will cover how to make granola, crackers, wraps, cookies, and more

Raw Italian Cuisine 1 and 2

Raw foods the delicious way…full of Italian flavor!  Menu 1: Living Lasagna, Italian Kale salad, Garden Pizza, and OMG bars

Menu 2: Pesto Rawvioli,  Caesar Salad, and Sweet Cannoli. Come hungry, as we will share a buffet lunch

 Nut Milks and the Multipurpose Nut-Milk Bag:

Come see the many ways you can use a nut-milk bag while you learn how to make your own dairy free ‘milks’ and nut milk recipes.  You will taste almond milk, cashew hemp milk, oat milk and rice milk and recipes using each milk.

 Gluten-Free and Easy (Not a raw Class)                                               

This class will touch on how gluten affects the body and some easy ways of eating gluten free.  From lunchbox foods to desserts, this class will give you ideas and recipes for avoiding gluten and choosing healthful alternatives.

Raw Asian Fusion:

You will enjoy demos and tasting of  Coconut Soup, Vegetable Pad Thai, Nori rolls and Cardamom Fruit Tarts.

Dairy-Free and Delicious                                       

Join in this class for ideas and recipes that are great tasting without dairy.  Chef Kim will demo how to make dairy free alternatives to cheese spreads, cream sauces, ice cream and more. There will be samples.

 Super Nutritious & Delicious Greens: 

Come find out the importance of including greens in your diet.  Come taste some amazingly delicious green recipes. We will cover the use of kale, chard, spinach, romaine, bok choy, collards, beet greens, cabbage, and green herbs.

Dips and Treats 

Do you need some healthy recipes for appetizers or starters for when family and friends gather together?  In this class you will learn recipes and techniques for making creamy dips, tapenade, pesto, and hummus along with crackers, breadsticks and veggies that can be used in a variety of ways to make appealing and delicious starters for any gathering or as a yummy snack for yourself.  Samples will be served.

Divine Desserts 

Come enjoy raw desserts that are sure to please.   You will learn through recipe demos, taste all the desserts and take the recipes home to wow your family and friends.

Health Promoting Raw Snacks

We all need a snack every now and then, and this class will give you an arsenal of recipes for snacks that will increase your energy and curb your appetite without caffeine and refined sugar.  Great snacks for kids too.   You’ll be sure to leave energized and empowered to make your own healthful superfood snacks.

Raw Mexican Cuisine

If you enjoy Mexican food but would like an alternative to the meat and cheese found in most Mexican recipes, come enjoy a Raw Mexican class where you will watch the recipe demonstrations and then feast on a delicious three-course meal, including: soup, piled high tacos and a dessert.

Breakfast and Brunch–  Healthy breakfast choices: Juices, smoothies, easy granola with almond milk, raw oatmeal, crepes and raw cinnamon rolls. Get your morning kick start without the sugar and caffeine found in most morning choices.

Organic on a Budget – It is Possible and Important! 

What do the labels mean – “Natural vs. Organic”. GMO foods to watch out for. How eating organic is possible even when you are pinching pennies.  Come gain some tools on how to budget and eat organic for your health

Raw Energy Soups, Mineral Boosting Greens and Dressings 

Chef Kim will teach you the template to follow to make your own healthy and tasty soups, full of life energy. Then you will learn the benefits of incorporating leafy greens and sprouts into your daily menu and how to make delicious salads and dressings.

Kraut Power – Feed your Gut and Boost your Brain

The importance of the gut flora is often overlooked in how it affects every facet of our health. This class will inform and teach you how to make your own highly effective and potent living probiotic food to enhance your overall health. You will prepare your own pint of kraut to take home, ferment and enjoy!  You will taste a variety of fermented foods.

Raw Nut Cheez & Sprouted Breads (and Organic Wine)

Come learn the art of raw cheez and bread making, without the dairy and gluten.  You will taste how fermenting changes the flavor of the cheez and how adding herbs and spices can bring a new dimension to your palate. Smooth cheez spreads and firm cheez forms will be covered. Raw breads are healthy and fun to learn how to make, but do require a dehydrator. You will taste a variety of breads and cheez, accompanied by a glass of organic wine (optional).

Get Cultured!

Come learn the importance of adding cultured foods to your diet and how they can improve your health. You will learn how to culture your own coconut yogurt, kefir, raw nut cheese, and veggie kraut. We will cover different options for ‘starters’ and part of the class will be hands on as you make your own Kraut to take home with you.

Come Clean- Cleanse Workshop

Come find out what Cleansing and Detoxing is all about and how implementing this practice can bring your body greater health. Your questions about different cleanse techniques will be answered along with the reasons for cleansing and how to formulate your own cleanse the smart way.  There are different reasons for using different detox approaches, and there are certain things to consider and be aware of when doing a Cleanse.  If you want to learn how to help your body release unwanted, toxins and weight that are causing ill health, join in for this information packed night.

Healthy Food on the Go- Go 

 

This class will show you how to stay healthy on the go.  Whether you are on the sidelines, picnicking, camping, jetting off somewhere or just need ideas for a bagged lunch, this class will help with ideas and give you some recipes to get you started.

You Are What You Eat…Not!

I have been all about the food I put in my own mouth and recommend to others, because I’ve always believed getting the food part “right” would make a huge difference in reaching health goals. Yes, the emotional and spiritual aspects are definitely involved in health and healing, but the physical is also more than exercise and the right food – it actually relies on how my body and yours absorbs the food we choose to eat.  Let me say that another way…You are what you absorb.

So, let me mention a couple things that will help ensure better breakdown and absorption. If the food isn’t broken down properly, it will not get properly absorbed. First, the food starts in the mouth, where saliva is critical to begin the breakdown of carbs and fats. And chewing starts the process. Did you know that chewing for at least 35 times can increase nutrient absorption and even help with weight loss? Count how many times you typically chew a bite of food and then take another bite and count to 35 before you swallow. And swish drinks and smoothies around your mouth to blend it with saliva before swallowing.  Try to make this a habit. The second thing that can help improve absorption is making sure you have a good supply of stomach acid. How do you do that? Well, one way to tell if you need to support your stomach acid is if you have reflux, bloating, burping, or bad breath. One way to support your stomach acid is to take about a tablespoon of lemon juice or apple cider vinegar in a cup of water before you eat. Doing this will help the natural production of stomach acid. The hydrochloric acid and pepsin produced in the stomach is paramount to the breakdown of proteins. Proteins break down into amino acids and they form the building blocks of every tissue and enzyme needed for the functioning of the body. Sometimes, enzyme supplements and raw foods are also recommended to increase the enzyme activity in the stomach to ensure proper digestion. (When food does not digest properly and completely break down into absorbable compounds, nutritional deficiencies and disorders occur.) And finally, supporting the micro-biome or “good bacteria” in the intestines is essential to absorbing nutrients and getting the most out of the food we eat. You can support this area of the body by incorporating cultured and fermented foods into the diet, which would include raw cultured vegetables, fruits and krauts, kimchi, miso, kefir, rejuvelac, kombucha, cultured nut cheeses, and the like. You can also take a probiotic supplement to build up the good bacteria colonies.  Here’s an interesting and eerie fact: there are tens of thousands more bacteria residing in our bodies than the number of cells that make up our body and there is more bacterial DNA than human DNA in US. But these bacteria are vital to our survival because of the influence they have on our nutrient absorption, immune activity and brain function.  So, chewing, drinking a little lemon juice or ACV before meals and incorporating foods high in probiotics can make a significant impact on our body’s ability to absorb the nutrients from the food we eat. And if you are eating real whole foods, another name for food without a box or label, then you will get a bigger bang for your buck if you digest those foods more completely. (And if you’re eating food from boxes and packages, you wont get anything more, because they are primarily devoid of nutrients in the first place) So, choose foods that are nutrient dense and make sure you are doing everything you can to improve your digestion so that you absorb as much as possible. Remember, the body counts nutrients, not calories.

I know there may be other things that need to be addressed to heal the digestive tract for some people, but for many people these three steps can be a great starting point to bring about greater health. Contact me if I can support you in reaching your health goals.

 

Spring into Health

Well, I wish it was as easy as it sounds.  Springing into health is more of a journey that takes patience and persistence  before we see results that stick around and habits change. It kind of reminds me of our Wisconsin ‘Spring”, we have to wait through the cold and still sometimes freezing temps until it really feels like Spring.  Even though the temps are still cold, the longer days and more sunshine, give us incentive to come out of hibernation and get ready to be more active and focus on healthy lifestyle choices, whether that includes walking or running around the lake more frequently, hiking, riding the bike paths, getting out on the water in some form or another, participating in team sports and daily choosing healthy foods for meals and snacks.  For me, being active and eating the healthiest foods comes easiest when it is warm outside. [ I did take a vacation to Florida in March and was so thankful for the sunshine on my skin, walking miles on the beach morning and night, and for all the fresh fruit and vegetables that were in season at the you-pick farms.]  I am so ready for spring. So as we stat to warm up here in Wisconsin, I want to encourage you to make a plan…  Take a quick evaluation of how you want to feel better, sleep better, eat better, have fun better. If you write that list down, you are more likely to do something about it. Then make a plan to incorporate one activity of movement a day, that will raise your heart rate for a few minutes. More and more studies are coming out that debunk the “rule” of having to do an hour of aerobic exercise for it to be of any benefit. Instead small bursts of exercise that raise heart rate are very beneficial and do not take hours of your time. Next add more green leafy vegetables to your daily meals or snacks, try them in a green smoothie, as a wrap instead of bread for sandwich filling, blended with an avocado and lemon juice for a dip for other vegetables, sauteed with coconut oil and garlic, chopped and mixed in with some raw kraut, wrapped around a banana or spread with almond butter or hummus and rolled. By adding in high nutrient-dense snacks and foods, your body will thank you with more energy, better focus, better sleep, better weight and overall wellbeing.  With small steps toward replacing empty calorie foods, processed and full of additives, with more nutrient rich whole foods, you will spring into greater health!

A person with health has many dreams, a person without health has but one dream.

Gear Up for Healthy Holidays!

It’s officially the time of year when we are surrounded with cookies, baked treats, candies and rich foods at celebrations and family gatherings.  Can we partake, enjoy and still stay healthy? My first answer is yes, in moderation, because stressing over food is often more harmful than a few “treats” you choose to eat. But in saying that, for me, I have to decide that I will only partake of so many and no more, just so I can enjoy the tradition and childhood memories that come along with having these special holiday goodies. On the other hand, if I know I have a problem controlling how many I will eat or I get unhealthy reactions, then abstaining or finding a healthy alternative may be the best choice.  The other factor to consider is knowing how these goodies will affect how you feel after eating them. If you are sensitive to the cream and gluten in the cookies and pudding, and you know that your stomach will be cramped and you get migraines after eating sugar, you need to decide if you want to feel that way in order to taste and partake of the goodies.  Ultimately the risk is up to you. There are also more serious risks that need to be considered if there are blood sugar issues, insulin resistance, and inflammation. These risks need to be evaluated in order for us to become more aware of our state of health and take personal responsibility for our health.

So, the first thing I want to propose is a change in the way you think about these special celebration foods. Knowing that they do not bring greater health when eaten, we should not call them “treats” or “goodies” because we do not want to treat ourselves to poor health. It would be a bit harsh to think of them as poison, but in effect they are to some extent, depending on how your body tolerates them. When you choose to partake, take a small amount, savor the flavor, and enjoy. Then find something healthy to enjoy so you don’t continue to eat foods that will bring unhealthy results. In many instances, this may require you to bring along something that is more appropriate for your food choice and for your health.

The other thought pattern I want to address is how we can stress out over food, worrying about every ingredient or how it was prepared or cooked. If we are eating whole foods most of the time, 80% of the time, and we decide to have a piece of traditional pie or a few cookies made with ingredients we no longer include in our diet, I think our bodies will be able to handle it without much trouble. ( If there is an allergy or other serious health consideration, then I do not recommend even a small amount) But if we are worried and stressed about eating those things, I believe stress can do more harm than the actual “bad” ingredients, because our bodies are miraculous in the way they were created to deal with eliminating toxins from our system. (That is dependent upon how well your body can detoxify itself and how much toxic load you are exposed to. Which includes all toxic exposure from food, water, air, drugs, amalgam, product off gassing, radiation, etc. – this is another topic all together)

Now, I propose that you have on hand some remedies and tips to help you stay healthy through the holiday season. First, sugar intake decreases proper immune function and increases inflammation in the body. Some tips to keep in mind when eating sugar include: eat some fibrous veggies and good fats at the same meal, which will slow down the sugar absorption and will cut down on sugar spikes; eating raw fermented foods will increase probiotics in gut and increase immune response – these foods, kefir, krauts and kombucha, also cut sugar cravings; and finally, including garlic, turmeric and cider vinegar in teas and recipes will have anti-inflammatory actions in the body.

Having a couple of recipes that are healthy alternatives to conventional foods that you can bring to a party are important to have on hand and have practiced so they become easy for you to whip up.  I hope I can help you find some recipes you enjoy, that are easy to put together and you will want to share. See Recipes section.

 

 

Thought of the Day: Is your food making you sick?

This question is on my mind a lot with so many people having reactions to food and not feeling well on a daily basis. The new “normal” or “feeling fine” translates to the normalcy of being tired or fatigued, bloated, achy, and can’t focus all the time.  Does this sound familiar?  The food that is most available to us and that we have been indoctrinated into thinking is “good for us” is really NON-food or it has been genetically tampered with and turned into a false food that our bodies do not recognize.  This is a topic that can go on for volumes, but I wanted to bring it up and put it out there to stir some thought on the issue. If you are eating foods that have ingredient lists, make sure you know what each ingredient is. Another way to think about it is to ask yourself if that ingredient was in your grandmother’s cabinet or refrigerator. If not, it is likely created in a lab and not ideal for your dinner plate.  The foods most important for good health are WHOLE foods that have a single ingredient – that food. Apples, pears, lemons, mushrooms, kale, broccoli, almonds, walnuts, sunflower seeds, etc. No ingredient list is needed for whole foods. If you buy canned and boxed foods, know that the nutritional content of those foods are typically not worth the calories. The only canned items I recommend are single food items like tomatoes, and cooked beans – with the stipulation that the can is not lined with BPA plastic. When it comes to whole foods, even those can be dangerous because of the manipulation of species by the Big AG companies and the Genetic Modification that is taking place, which is affecting everyone and why I think more and more people have issues with food allergies. These GMO foods cause gut inflammation because they are NOT natural and our bodies do not recognize them as food, reacting to it like a foreign substance and generating a histamine or allergic response. I wholeheartedly recommend watching the documentary “Genetic Roulette” and  checking out the website for Responsible Technology Org.  You need to protect yourself and family from the foods that can cause so many problems. Most of the Corn, Soy, Canola, Sugar, and Cottonseed grown for commercial food companies and animal feed is genetically modified. These foods are ingredients in primarily every boxed food item on the shelves.  The only way to know for sure that you are not ingesting GMO foods is to look for the USDA Organic seal or the NON GMO Project seal on processed food items. If produce is ORGANIC it can not be GMO. But there are no labels yet to let us know if something is GMO, so buyer beware!  Many people have seen amazing results in their health and with symptoms going away when they take the effort to eliminate processed foods with GMOs and start eating Real Whole Food! Give it a try – your ‘normal’ state of being might improve and you will enjoy greater health!

Let the Sunshine In

Doesn’t your body yearn for the warmth of sunshine in the dead cold of winter? Mine sure does. If I were a cat, I could lounge in a sunny window and stay warm during those few sunny days that bless a Wisconsin winter.  My two cats flaunt that fact, while I get ready for work and bundle up in five layers to walk from the car into work.  For five weeks I am so blessed to be able to enjoy the warmth of the sunny days in NC that far outnumber the grey cold snowy days in Wisconsin.  It feels like Spring here, evidenced by daffodils and pansies in full bloom, making my spirit light. It seems impossible, because it’s only February and there are at least 2 months of winter left, at least that is what I have experienced the last twenty years.  But even in the funk of grey cold days, the sunshine can penetrate and lift our spirits, by experiencing a blessing from another.  That kind of sunshine is really Sonshine, the way God created us to interact with each other, blessing one another, just as he blesses us with his expansive and beautiful creation, and all those special people he puts in or midst.  Look around you and enjoy all the blessings and experience the warmth of the Sonshine!

You may know that the color green in our leafy greens: kale, chard, lettuce, collard greens, spinach, arugula, parsley, cilantro, bok choy, etc. is called chlorophyll and is the primary receptor of sunshine that allows the plant to make its own food.   But chlorophyll  also brings that light energy into our bodies when we enjoy our leafy greens in smoothies, salads and as snacks. So let the sunshine in by eating your greens! See posted recipes Recipes.

What do I know?

What I understand about food is this:

  • You will enjoy food first with your eyes, so make your food beautiful.
  • The more nutrient dense your food is, the less volume you will consume.
  • Relax and enjoy the flavors of your food for best assimilation
  • More nutrition is found in raw unprocessed food.
  • 100% raw diet is not necessary to get the benefits raw foods offer.
  • Food feeds the whole individual, not just filling the stomach.
  • Food and your amazing body can work together to heal the dis-ease you may be experiencing.
  • There is not one diet that is right for everyone – you are an individual and your food choices should be the best for YOU.
  • There are healthy food guidelines that everyone should consider.

I’ll touch on these topics as different posts. But take a bit of time to consider the ideas and think about each bite you take.  Remembering that what matters most is what you do “all the time” or by habit, not what you do every once in a while. If you splurge every once in a while, be thankful, enjoy it and then go back to regularly eating whole unprocessed foods.

If you need to change your habit of regularly eating refined, boxed and processed foods, then begin by incorporating one whole food (fruit or vegetable) at each meal.  Smoothies for breakfast are a great way to start. See RECIPE.