This document provides a clean eating vegan guide created by Kelly Hanner. It includes lists of recommended fruits, vegetables, proteins, grains, and other clean foods. It also lists foods to avoid and provides recipes and meal suggestions. The guide was created to help people transition to a clean eating vegan lifestyle for health benefits such as reducing the risk of disease and feeling more energized. It recommends replacing animal products and processed foods with whole foods like fruits, vegetables, beans and nuts.
Did you know? Your body may be carrying around 5 to 10 pounds of toxic waste, which slows down your ability to lose weight & that means SLOW metabolism! Well, this guide will help you detox through clean eating and healthy lifestyle changes. Enjoy the 4 week free meal plan and weight loss tips.
This document provides a 4-week meal plan with breakfast, lunch, dinner and snack options that are designed to help the recipient lose weight through clean eating, exercise, and replacing one meal per day with Shakeology. The plan emphasizes eating small meals every 3-4 hours, not skipping meals, and choosing from a variety of recipes that incorporate lean proteins, vegetables, fruits and whole grains. Kelly will act as a health coach to support the recipient through questions and accountability.
This document provides recipes for 24 main dishes as part of a 24 day challenge. The recipes include slow cooker meals like slow cooker chicken burritos and fajitas as well as skillet meals like chicken and spinach skillet dish. Other recipes include turkey over brown rice, brown rice pasta, tuna salads, chili, and chicken bakes. Most recipes utilize lean proteins and emphasize whole foods with minimal added sugars.
This document provides a 4-week meal plan with breakfast, lunch, dinner and snack options each day. The goal is to replace one meal per day with Shakeology and follow a clean eating plan with 5-6 days per week of exercise to see results. Sample breakfast options include overnight oats, egg sandwiches and southwestern egg cups. Lunch ideas are turkey veggie quinoa stir fry, champion salads and baked fish with roasted vegetables. Dinners listed are chicken breast with zucchini tots, tuna quinoa patties and black bean quinoa burgers. Snacks suggested are Greek yogurt with fruit or nuts. The coach provides their contact information and social media handles for support and additional recipes
Try our mouth-watering, healthy recipes for on the go breakfasts and at work lunches: It will help you to stay healthy and fit. Here is the link: https://info.horizonohs.com/en-ca/recipe-booklet-on-the-go-breakfast
Food
This document contains recipes from a cookbook called "Nourish Simply" by Wilcox Wellness & Fitness. The cookbook includes over 100 healthy recipes for breakfast, entrees, slow cooker meals, snacks, soups, salads, sides, drinks, and sweet treats. The introduction explains that the goal is to provide nourishing recipes that are simple to make and can be batch cooked or modified to suit individual tastes. It encourages experimenting in the kitchen and listening to your body's needs.
losing weight is very easy now a days only you need a commitment to your self then you can do this. every diet is made on the basis of calories if you need to lose weight you should take less calories. e.g your body need is 2000 calories per day so the best way to lose weight is take half of the calories ( 1000 calories ). then after a day or two take 600 calories in this way you'll lose up to 8 kgs per week. 8 kgs is a big thing you lose in a week. but the only thing to remember is take upto 300 calories in breakfast and the take remaining 300 in whole day so the first 300 calories of breakfast will burn easily upto 12 pm. the doctors says burn all the calories you take in a day.
This document provides a 7-day vegan meal plan with recipes for breakfast, lunch, dinner and snacks each day. Some highlights include a green smoothie for Monday breakfast, a chickpea and avocado wrap for Monday lunch, sheet pan baked tofu and veggies for Monday dinner. Other meals include overnight oats, a black bean burger, rainbow quinoa salad, and a creamy coconut chickpea curry. The plan aims to make vegan eating enjoyable and provide inspiration for healthy plant-based meals.
Did you know? Your body may be carrying around 5 to 10 pounds of toxic waste, which slows down your ability to lose weight & that means SLOW metabolism! Well, this guide will help you detox through clean eating and healthy lifestyle changes. Enjoy the 4 week free meal plan and weight loss tips.
This document provides a 4-week meal plan with breakfast, lunch, dinner and snack options that are designed to help the recipient lose weight through clean eating, exercise, and replacing one meal per day with Shakeology. The plan emphasizes eating small meals every 3-4 hours, not skipping meals, and choosing from a variety of recipes that incorporate lean proteins, vegetables, fruits and whole grains. Kelly will act as a health coach to support the recipient through questions and accountability.
This document provides recipes for 24 main dishes as part of a 24 day challenge. The recipes include slow cooker meals like slow cooker chicken burritos and fajitas as well as skillet meals like chicken and spinach skillet dish. Other recipes include turkey over brown rice, brown rice pasta, tuna salads, chili, and chicken bakes. Most recipes utilize lean proteins and emphasize whole foods with minimal added sugars.
This document provides a 4-week meal plan with breakfast, lunch, dinner and snack options each day. The goal is to replace one meal per day with Shakeology and follow a clean eating plan with 5-6 days per week of exercise to see results. Sample breakfast options include overnight oats, egg sandwiches and southwestern egg cups. Lunch ideas are turkey veggie quinoa stir fry, champion salads and baked fish with roasted vegetables. Dinners listed are chicken breast with zucchini tots, tuna quinoa patties and black bean quinoa burgers. Snacks suggested are Greek yogurt with fruit or nuts. The coach provides their contact information and social media handles for support and additional recipes
Try our mouth-watering, healthy recipes for on the go breakfasts and at work lunches: It will help you to stay healthy and fit. Here is the link: https://info.horizonohs.com/en-ca/recipe-booklet-on-the-go-breakfast
Food
This document contains recipes from a cookbook called "Nourish Simply" by Wilcox Wellness & Fitness. The cookbook includes over 100 healthy recipes for breakfast, entrees, slow cooker meals, snacks, soups, salads, sides, drinks, and sweet treats. The introduction explains that the goal is to provide nourishing recipes that are simple to make and can be batch cooked or modified to suit individual tastes. It encourages experimenting in the kitchen and listening to your body's needs.
losing weight is very easy now a days only you need a commitment to your self then you can do this. every diet is made on the basis of calories if you need to lose weight you should take less calories. e.g your body need is 2000 calories per day so the best way to lose weight is take half of the calories ( 1000 calories ). then after a day or two take 600 calories in this way you'll lose up to 8 kgs per week. 8 kgs is a big thing you lose in a week. but the only thing to remember is take upto 300 calories in breakfast and the take remaining 300 in whole day so the first 300 calories of breakfast will burn easily upto 12 pm. the doctors says burn all the calories you take in a day.
This document provides a 7-day vegan meal plan with recipes for breakfast, lunch, dinner and snacks each day. Some highlights include a green smoothie for Monday breakfast, a chickpea and avocado wrap for Monday lunch, sheet pan baked tofu and veggies for Monday dinner. Other meals include overnight oats, a black bean burger, rainbow quinoa salad, and a creamy coconut chickpea curry. The plan aims to make vegan eating enjoyable and provide inspiration for healthy plant-based meals.
This document provides a 3-week Paleo-influenced meal plan with recipes, snacks, and grocery lists. Each week consists of 3 balanced, low-processed meals per day totaling approximately 1200 calories. Recipes, ingredients lists, and preparation instructions are included for each meal. The plan also includes suggested daily snacks between 200-300 calories and grocery lists for each week.
A sample week from Beyond The Peel's "Real Food Meal Plans For Two." To find out more about these delicious, quick meal plans, head on over to http://www.beyondthepeel.net/meal-plan
This document provides nutritional information and recipes for the University of Northern Iowa Women's Basketball team. It discusses fueling strategies for game days and practices, including emphasizing carbohydrates the night before and quick-digesting carbs on game days. Several recipes are then provided, including breakfast options high in carbohydrates and protein like parfaits, french toast, and omelets. Main dish recipes feature high-protein options like tuna supreme, BBQ chicken kabobs, salmon, and chili. The document ends with several smoothie recipes for muscle building and recovery.
This document provides a vegan recipe book and guide created by Gerry Yokota. It includes an introduction explaining how going vegan has brought peace of mind and body. It then provides over a dozen simple vegan recipes for meals and dishes like vegan taco rice, vegan minestrone soup, vegan kimchi stew, and vegan red lentil soup. The document also includes tips for nutritional balance in meal planning and notes on the author's experience finding vegan cooking to be easier and more satisfying than traditional cooking.
This document outlines a 3-day diet plan with meal and snack options for each day. Day One consists of a breakfast of sweet potato hash and eggs (300 calories), lunch of tuna avocado lettuce wraps (249 calories), two snacks totaling 155 calories, and a dinner of soup, salmon, and green beans totaling 541 calories for a total of 1245 calories. Day Two includes a breakfast salad (77 calories), meatball sandwich for lunch (455 calories), energy bar snack (277 calories), and Thai curry with squash and cauliflower rice for dinner (118 calories) totaling 1169 calories. Day Three proposes breakfast burritos with options given.
This document is a healthy Christmas mini-cookbook containing recipes for main dishes, side dishes, beverages and desserts provided by Healthy Menu Mailer. It includes recipes for butterflied beef eye roast, roast pork with cranberry glaze, garlic potatoes, broccoli with lemon butter sauce, low calorie hot chocolate, holiday egg nog, low fat peanut butter cookies and pineapple lemon upside-down cake. The goal is to provide healthy holiday recipe options to save time during the busy holiday season.
This document provides suggestions for pureed foods to eat after weight loss surgery during the liquid to soft food phase of recovery. It lists various pureed proteins, vegetables, soups and dishes that the author found easy to consume during this period such as refried beans, roast beef hash, cheesy cauliflower, beef stew, and salads made with eggs, tuna or chicken blended smooth. Kitchen tools like a food processor, blender and slow cooker are recommended to make preparing these soft, pureed meals easier. The goal is to survive this challenging initial post-op period until solid foods can be reintroduced.
This document provides recipes for 10 healing foods: blueberries, garlic, mushrooms, oats, ginger, dark chocolate, flaxseeds, kale, turmeric, and green tea. Each recipe highlights the key health benefits of the featured ingredient and includes a list of ingredients and instructions to make the dish. The dishes include blueberry muffins, garlic soup, mushroom ravioli, buttermilk pancakes with oats, a potato spinach masala with ginger, dark chocolate truffles, whole wheat bread with flaxseeds, a pasta dish with kale, and a chickpea tagine with turmeric.
This document provides recipes from a kid's cookbook for meals (tacos, stew, etc.) and snacks (granola, fruit salad, trail mix). Each recipe includes instructions simplified for kids to follow with guidance from adults, as well as healthy cooking tips.
This document provides a clean eating meal plan with 10 breakfast, lunch, and dinner ideas. Each meal includes a recipe with nutritional information. Breakfast options include goat cheese and tomato scramble, almond butter blueberry oatmeal, and scrambled eggs with toast and kale. Lunch ideas are protein salad, turkey roll-up, and egg salad sandwich. Dinner recipes consist of baked salmon with asparagus and potatoes, roast chicken with vegetable puree, and shrimp coconut curry. The document is authored by Coach Corri Mayo and provides healthy, whole food meal ideas.
This document provides instructions for cooking various recipes over an open fire while camping or living in the outdoors. It begins with a legal disclaimer about not replacing medical advice and includes recipes for bannok bread, salmon, roasted rabbit, porcupine, fish, deer steak, and bacon wrapped ptarmigan. For each recipe, the ingredients and directions are listed. The overall document aims to share bush recipes and encourage enjoying cooking and living in the outdoors.
The document provides guidelines for healthy eating with children, including serving foods they enjoy, having regular mealtimes, making meals together as a family, and allowing treats in moderation. It then gives several recipes for healthy breakfasts, lunches, dinners and a treat, such as pumpkin oatmeal, lentil sloppy joes, veggie mac and cheese, and brownies made with vegetables. The goal is to introduce children to nutritious and homemade whole foods.
The document provides several meal plans and recipes to help stretch a grocery budget. It includes grocery lists and recipes for meals that can be made for $15, $30, or $100 per week. The recipes focus on using inexpensive ingredients like beans, rice and frozen vegetables to create nutritious, affordable meals. Instructions show how to make dishes like chicken soup, one-pan chicken and potatoes, banana pockets and turkey chili. Tips are included for saving money through meal planning and making large batches to freeze leftovers.
This document provides recipes and information about probiotic foods. It begins with an introduction to probiotics and their health benefits. It then provides recipes for various dishes that contain probiotic ingredients like sauerkraut, yogurt, and kefir. The recipes include deviled eggs, beet soup, caesar dressing, overnight oats, smoothies, and sandwiches. The document discusses the probiotic ingredients used in each recipe and provides cooking instructions. It emphasizes the importance of including probiotic and prebiotic foods in the diet to support a healthy microbiome.
This document provides tips and guidelines for meal prepping to help reach health and fitness goals. It discusses the components of a balanced meal, including proteins, vegetables, carbs and healthy fats. It then offers tips for meal planning, grocery shopping and cooking timeline. Finally, it includes recipes for gluten-free banana bread, sweet potato spread and chili con carne as well as templates for a shopping list and weekly meal planner.
This document provides recipes for using fresh ingredients in crock-pot meals. It includes recipes for black bean, sweet potato and quinoa chili, sweet potato lentils, curried vegetable and chickpea stew, chana masala, black bean espresso chili, Indian spiced lentils, butternut squash coconut chili, and white chili. Most recipes utilize beans, lentils, vegetables and spices and can be prepared in a crock-pot for easy, hands-free cooking.
This document contains a food diary for Bern from March 3-5. On March 3, Bern had a cassava cake, spam and egg sandwich, and coffee for breakfast during a workshop in Antipolo. For lunch, Bern had soup, rice, broccoli, teriyaki fish, watermelon, and papaya. Dinner consisted of soup, vegetables, roast beef, and a caramel bar. The next day's meals included rice, eggs, chicken tocino, burger, and empanada snacks. Bern's meals on March 5 included pasta and pizza dishes during a lunch meeting, and skipped breakfast due to running late.
Best Plant-Based Cookbook
PLANT-BASED RECIPE COOKBOOK 2.0
100+ High Protein Plant-based Vegan recipes that are healthy, delicious, quick and affordable
Best Plant-Based Cookbook, PLANT-BASED RECIPE COOKBOOK 2.0, 100+ High Protein Plant-based Vegan recipes, High Protein Plant-based Vegan recipes, Protein Plant-based Vegan recipes, RECIPE COOKBOOK 2.0, BASED RECIPE COOKBOOK 2.0
Kira Westwick is a mother of two who runs an online health program focused on weight loss and wellbeing through wholesome, sustainable, and delicious food options. She is certified in nutrition, personal training, pilates, and yoga. Westwick loves cooking healthy recipes for her family and has authored a children's eBook to help parents build a healthy food culture at home and inspire kids to enjoy whole foods. Her mission is to bring back the joy of cooking and sharing whole foods as a family.
The document provides an overview of the Paleo diet, which aims to mimic the diet of early humans by focusing on foods like meat, fish, vegetables, fruits and nuts while avoiding processed foods and grains. It discusses the potential health benefits of the Paleo diet such as weight loss, reduced disease risk and improved digestion. Guidelines are provided on foods to include like various proteins and vegetables, as well as foods to avoid like grains, legumes and processed foods. Tips are offered for adopting a Paleo lifestyle.
This document provides a 3-week Paleo-influenced meal plan with recipes, snacks, and grocery lists. Each week consists of 3 balanced, low-processed meals per day totaling approximately 1200 calories. Recipes, ingredients lists, and preparation instructions are included for each meal. The plan also includes suggested daily snacks between 200-300 calories and grocery lists for each week.
A sample week from Beyond The Peel's "Real Food Meal Plans For Two." To find out more about these delicious, quick meal plans, head on over to http://www.beyondthepeel.net/meal-plan
This document provides nutritional information and recipes for the University of Northern Iowa Women's Basketball team. It discusses fueling strategies for game days and practices, including emphasizing carbohydrates the night before and quick-digesting carbs on game days. Several recipes are then provided, including breakfast options high in carbohydrates and protein like parfaits, french toast, and omelets. Main dish recipes feature high-protein options like tuna supreme, BBQ chicken kabobs, salmon, and chili. The document ends with several smoothie recipes for muscle building and recovery.
This document provides a vegan recipe book and guide created by Gerry Yokota. It includes an introduction explaining how going vegan has brought peace of mind and body. It then provides over a dozen simple vegan recipes for meals and dishes like vegan taco rice, vegan minestrone soup, vegan kimchi stew, and vegan red lentil soup. The document also includes tips for nutritional balance in meal planning and notes on the author's experience finding vegan cooking to be easier and more satisfying than traditional cooking.
This document outlines a 3-day diet plan with meal and snack options for each day. Day One consists of a breakfast of sweet potato hash and eggs (300 calories), lunch of tuna avocado lettuce wraps (249 calories), two snacks totaling 155 calories, and a dinner of soup, salmon, and green beans totaling 541 calories for a total of 1245 calories. Day Two includes a breakfast salad (77 calories), meatball sandwich for lunch (455 calories), energy bar snack (277 calories), and Thai curry with squash and cauliflower rice for dinner (118 calories) totaling 1169 calories. Day Three proposes breakfast burritos with options given.
This document is a healthy Christmas mini-cookbook containing recipes for main dishes, side dishes, beverages and desserts provided by Healthy Menu Mailer. It includes recipes for butterflied beef eye roast, roast pork with cranberry glaze, garlic potatoes, broccoli with lemon butter sauce, low calorie hot chocolate, holiday egg nog, low fat peanut butter cookies and pineapple lemon upside-down cake. The goal is to provide healthy holiday recipe options to save time during the busy holiday season.
This document provides suggestions for pureed foods to eat after weight loss surgery during the liquid to soft food phase of recovery. It lists various pureed proteins, vegetables, soups and dishes that the author found easy to consume during this period such as refried beans, roast beef hash, cheesy cauliflower, beef stew, and salads made with eggs, tuna or chicken blended smooth. Kitchen tools like a food processor, blender and slow cooker are recommended to make preparing these soft, pureed meals easier. The goal is to survive this challenging initial post-op period until solid foods can be reintroduced.
This document provides recipes for 10 healing foods: blueberries, garlic, mushrooms, oats, ginger, dark chocolate, flaxseeds, kale, turmeric, and green tea. Each recipe highlights the key health benefits of the featured ingredient and includes a list of ingredients and instructions to make the dish. The dishes include blueberry muffins, garlic soup, mushroom ravioli, buttermilk pancakes with oats, a potato spinach masala with ginger, dark chocolate truffles, whole wheat bread with flaxseeds, a pasta dish with kale, and a chickpea tagine with turmeric.
This document provides recipes from a kid's cookbook for meals (tacos, stew, etc.) and snacks (granola, fruit salad, trail mix). Each recipe includes instructions simplified for kids to follow with guidance from adults, as well as healthy cooking tips.
This document provides a clean eating meal plan with 10 breakfast, lunch, and dinner ideas. Each meal includes a recipe with nutritional information. Breakfast options include goat cheese and tomato scramble, almond butter blueberry oatmeal, and scrambled eggs with toast and kale. Lunch ideas are protein salad, turkey roll-up, and egg salad sandwich. Dinner recipes consist of baked salmon with asparagus and potatoes, roast chicken with vegetable puree, and shrimp coconut curry. The document is authored by Coach Corri Mayo and provides healthy, whole food meal ideas.
This document provides instructions for cooking various recipes over an open fire while camping or living in the outdoors. It begins with a legal disclaimer about not replacing medical advice and includes recipes for bannok bread, salmon, roasted rabbit, porcupine, fish, deer steak, and bacon wrapped ptarmigan. For each recipe, the ingredients and directions are listed. The overall document aims to share bush recipes and encourage enjoying cooking and living in the outdoors.
The document provides guidelines for healthy eating with children, including serving foods they enjoy, having regular mealtimes, making meals together as a family, and allowing treats in moderation. It then gives several recipes for healthy breakfasts, lunches, dinners and a treat, such as pumpkin oatmeal, lentil sloppy joes, veggie mac and cheese, and brownies made with vegetables. The goal is to introduce children to nutritious and homemade whole foods.
The document provides several meal plans and recipes to help stretch a grocery budget. It includes grocery lists and recipes for meals that can be made for $15, $30, or $100 per week. The recipes focus on using inexpensive ingredients like beans, rice and frozen vegetables to create nutritious, affordable meals. Instructions show how to make dishes like chicken soup, one-pan chicken and potatoes, banana pockets and turkey chili. Tips are included for saving money through meal planning and making large batches to freeze leftovers.
This document provides recipes and information about probiotic foods. It begins with an introduction to probiotics and their health benefits. It then provides recipes for various dishes that contain probiotic ingredients like sauerkraut, yogurt, and kefir. The recipes include deviled eggs, beet soup, caesar dressing, overnight oats, smoothies, and sandwiches. The document discusses the probiotic ingredients used in each recipe and provides cooking instructions. It emphasizes the importance of including probiotic and prebiotic foods in the diet to support a healthy microbiome.
This document provides tips and guidelines for meal prepping to help reach health and fitness goals. It discusses the components of a balanced meal, including proteins, vegetables, carbs and healthy fats. It then offers tips for meal planning, grocery shopping and cooking timeline. Finally, it includes recipes for gluten-free banana bread, sweet potato spread and chili con carne as well as templates for a shopping list and weekly meal planner.
This document provides recipes for using fresh ingredients in crock-pot meals. It includes recipes for black bean, sweet potato and quinoa chili, sweet potato lentils, curried vegetable and chickpea stew, chana masala, black bean espresso chili, Indian spiced lentils, butternut squash coconut chili, and white chili. Most recipes utilize beans, lentils, vegetables and spices and can be prepared in a crock-pot for easy, hands-free cooking.
This document contains a food diary for Bern from March 3-5. On March 3, Bern had a cassava cake, spam and egg sandwich, and coffee for breakfast during a workshop in Antipolo. For lunch, Bern had soup, rice, broccoli, teriyaki fish, watermelon, and papaya. Dinner consisted of soup, vegetables, roast beef, and a caramel bar. The next day's meals included rice, eggs, chicken tocino, burger, and empanada snacks. Bern's meals on March 5 included pasta and pizza dishes during a lunch meeting, and skipped breakfast due to running late.
Best Plant-Based Cookbook
PLANT-BASED RECIPE COOKBOOK 2.0
100+ High Protein Plant-based Vegan recipes that are healthy, delicious, quick and affordable
Best Plant-Based Cookbook, PLANT-BASED RECIPE COOKBOOK 2.0, 100+ High Protein Plant-based Vegan recipes, High Protein Plant-based Vegan recipes, Protein Plant-based Vegan recipes, RECIPE COOKBOOK 2.0, BASED RECIPE COOKBOOK 2.0
Kira Westwick is a mother of two who runs an online health program focused on weight loss and wellbeing through wholesome, sustainable, and delicious food options. She is certified in nutrition, personal training, pilates, and yoga. Westwick loves cooking healthy recipes for her family and has authored a children's eBook to help parents build a healthy food culture at home and inspire kids to enjoy whole foods. Her mission is to bring back the joy of cooking and sharing whole foods as a family.
The document provides an overview of the Paleo diet, which aims to mimic the diet of early humans by focusing on foods like meat, fish, vegetables, fruits and nuts while avoiding processed foods and grains. It discusses the potential health benefits of the Paleo diet such as weight loss, reduced disease risk and improved digestion. Guidelines are provided on foods to include like various proteins and vegetables, as well as foods to avoid like grains, legumes and processed foods. Tips are offered for adopting a Paleo lifestyle.
A vegan diet means that you’re involved with no animal products including meat, like beef,
chicken, and fish, and dairies such as milk, butter, and cream. You’re also not allowed eggs,
which for many people is a breakfast staple. It can be very restrictive, and thanks to this,
many people choose to opt out rather than cut out their favorites.
But the vegan diet can be incredibly rewarding when you do it right and you commit to it.
Not only that, but even when all you want is a double cheeseburger with bacon, the recipes
in here are all for you to meal prep, which will help you resist these cravings when they
come.
But before we get into that, let’s chat about all the benefits of the vegan diet, and more
importantly, if it’s right for you. First, let’s start off with all the reasons why you might want
to go vegan including health benefits, environmental benefits, and more.
It lowers your risk for type 2 diabetes and heart disease. These are two conditions that
are very preventable, yet people keep getting them. On veganism, you’re able to reverse a
lot of the damage caused by foods with unhealthy high fat and carb content, lowering and
even eliminating your risk for these diseases entirely. It also helps reverse conditions such
as strokes, cardiovascular disease, high cholesterol, high blood pressure, and cancer.
You lose weight. The first time I ever met a vegan who had started recently (in his
thirties); I asked him how it was going. He said he had lost 30 pounds in less than 5 months,
all from making the switch. This is because the vegan diet is really focused on fresh, healthy
foods with tons of nutrients. It’s easy to overeat on animal products, and a lot more difficult
to do that on the vegan diet.
This is a magazine prototype that I made utilizing Adobe InDesign and Adobe Photoshop for my JOUR 475: Publications & Design class at the USC Annenberg School for Communication & Journalism.
In the issue:
-Kale, 3 Ways to Consume this Superfood
-Healthy Thanksgiving Side Dishes
-Feature: Tenley Mohlzahn, The Bachelor contestant, Certified Health Coach, and gluten-free expert
-Advertisement: Ancient Harvest Quinoa
This document is a guide to cruelty-free eating that was produced by Vegan Outreach, a nonprofit organization dedicated to promoting a vegan lifestyle. The guide provides information on meat and dairy substitutes, meal ideas, recipes, and resources for adopting a plant-based diet. It explains that a vegan diet offers a wide variety of options and encourages readers to take small steps towards reducing their consumption of animal products to decrease suffering.
The document provides guidance on healthy eating based on Ayurvedic principles. It recommends eating whole, fresh foods in their natural state and avoiding overly processed foods. True hunger arises when the body is rested and the mind is calm. One should eat lightly in the morning if working and have the main meal when digestion will not interfere with activities. The goal is to eat for health rather than pleasure and to choose foods that suit one's individual constitution.
This document provides information and tips for making over one's kitchen to support heart health. It discusses heart-healthy foods like berries, whole grains, salmon and oats. It offers guidance on stocking a heart-healthy pantry with foods lower in saturated fat, sodium and cholesterol. Specific tips include assessing current foods and needs, getting organized, making a shopping list, reading labels, and choosing whole grains, fruits/veggies, lean proteins and healthy fats when shopping. Substitution suggestions exchange unhealthy options for healthier alternatives.
Losing weight in 2 weeks challenge without exercisePurveshDesai
Losing weight in 2 weeks challenge without exercise
Weight loss without exercise is possible. Fit to Fab will provide you with a program to lose weight in 2 weeks without exercise. Join the challenge today!
Learn how to lose weight in 2 weeks with this meal plan and workout challenge. This is a great way to ramp up your metabolism and shed pounds quickly.
Want to lose weight in 2 weeks without exercise? This article will show you how to lose weight in a week by following an easy diet plan for beginners.
Blendfresh is blending health and wealth while helping you eat more fruits an...Blendfresh
This document provides information about the benefits of fruits and vegetables and barriers to their consumption. It then highlights various fruits and vegetables and their nutrient and water content. The rest of the document discusses Blendfresh, a company that makes dried powder blends of fruits and vegetables with the goal of making it easier for people to consume whole foods and get their nutrients. It provides details on their different blend products and the benefits and ingredients of each one.
This document provides resources and tips for new vegans, including recommended documentaries, books, Facebook groups, dairy-free products, protein sources, breakfast/lunch/dinner meal ideas, and meal prep advice. It also discusses the benefits of a plant-based diet and addresses common concerns about getting proper nutrition as a vegan. Additional bonuses include a date and turmeric antioxidant smoothie recipe and thoughts on veganism as a holistic lifestyle and philosophy.
This document provides recipes, exercises, and motivation tips for a plant-based workout starter guide. It includes 10 healthy plant-based breakfast, lunch, and dinner recipes as well as 3 shake and smoothie recipes. The document also discusses common myths about plant-based diets for athletes and provides inspiration from 5 successful plant-powered athletes. It encourages the reader to try adopting a plant-based diet and workout routine for their health and fitness goals.
This document discusses strategies for feeling full while consuming fewer calories through choosing more satiating foods. It explains that foods with higher water content and lower energy density can delay hunger for longer. Examples show that low calorie foods like broccoli and soup have more volume than higher calorie snacks. Tracking energy density and choosing foods with more weight and fiber per calorie can help control hunger and calories to support weight management.
The Ethical Girl's Guide to Being Vegan & Fabulous - Chic Veganv2zq
This document is an excerpt from "The Ethical Girl's Guide to Being Vegan and Fabulous" which provides information and guidance on living a vegan lifestyle. It includes chapters on vegan nutrition, cooking, fashion, beauty, and everyday living. This excerpt focuses on defining veganism, explaining the benefits of a vegan diet, and providing basic nutritional and cooking tips for new vegans. It discusses protein, calcium, iron and B12 needs and offers recipes for chocolate chili and Moroccan mishmash.
Vegetables: Discover Delicious Cooking with Vegetables (2nd Edition)Lucky Gods
️ Calling all veggie lovers (and skeptics too )! Are you ready to unlock the secret world of delicious vegetable cooking? Discover hidden flavors, transform ordinary meals into vibrant feasts, and fall head over heels in love with your greens – all thanks to the ultimate veg guide: Vegetables: Discover Delicious Cooking with Vegetables (2nd Edition)! This revised and expanded edition is your gateway to:
Unleashing the magic of every veggie, from broccoli's hidden nuttiness to eggplant's creamy potential ✨
Mastering essential techniques like roasting, sautéing, and grilling to unlock their true taste power
Crafting over 150 vibrant recipes that are bursting with flavor and oh-so-easy to make (think crispy sweet potato wedges, creamy cauliflower soup, and vibrant veggie stir-fries!)
Nourishing your body and soul with a plant-based approach that's good for you and the planet
So ditch the limp lettuce and say goodbye to bland broccoli! ♀️ Dive into this book and discover the joy of a life filled with flavorful, healthy, and totally awesome vegetable cooking!
One of the biggest changes when becoming vegan is one's diet, which consists of plant-products like vegetables, grains, nuts and fruits. A varied vegan diet provides all necessary nutrients. Vegans avoid animal products but can get protein from nuts, beans and pulses, and calcium from fortified foods or supplements. A vegan diet offers health benefits like increased energy and reduced disease risk while being better for weight loss. Going vegan means exploring plant-based recipes from food blogs and considering the ethical reasons to avoid animal cruelty and help the environment.
Practically Vegan: How To Go Vegan Affordably and ConvenientlyKimberly Steele
This document provides information and advice for going vegan. It begins by addressing common myths about veganism, such as that it is too expensive, unhealthy, or difficult. It then offers tips, such as buying used appliances and visiting Asian grocery stores. The document provides examples of easy vegan meals and frozen meal ideas. It suggests buying nutritional staples from bulk bins and health food stores. Overall, the document aims to address concerns and provide practical guidance for adopting a vegan lifestyle.
Vegan bodybuilding cookbook 100 high protein recipes to eat healthy, lose wei...Adam Mb
Whether you’re already vegan or interested in the vegan lifestyle, this
guide will show you why the vegan lifestyle is the best around. The
vegan diet is sometimes misunderstood; it is different from a vegetarian
diet because a vegan diet doesn’t include any products that have been
made from animals. The vegetarian diet excludes meat, but typically
vegetarians will eat dairy products, fish, and other items that come from
animals. However, eating vegan food is not only good for your health
but also for the environment and animals. In regard to your health,
meat, dairy, and fish have been linked to various diseases like diabetes,
cardiovascular disease, certain cancers, and weight gain. This guide
will show you some of the studies that have suggested the strong link
between eating meat and various diseases. In addition, the meat
industry takes a toll on the environment. Rainforest destruction, ocean
dead zones, excessive use of freshwater, pollution, and world hunger
are some of the issues that coincide with meat production. This guide
will show some of the statistics, and they are backed by science.
Many don’t know how animals are truly being raised in the
contaminants that are in their food. This guide will work to help expose
what’s going on behind closed doors. Animals are treated poorly and
live in horrible conditions, which does translate into the food being
eaten.
Covey says most people look for quick fixes. They see a big success and want to know how he did it, believing (and hoping) they can do the same following a quick bullet list.
But real change, the author says, comes not from the outside in, but from the inside out. And the most fundamental way of changing yourself is through a paradigm shift.
That paradigm shift is a new way of looking at the world. The 7 Habits of Highly Effective People presents an approach to effectiveness based on character and principles.
The first three habits indeed deal with yourself because it all starts with you. The first three habits move you from dependence from the world to the independence of making your own world.
Habits 4, 5 and 6 are about people and relationships. The will move you from independence to interdependence. Such, cooperating to achieve more than you could have by yourself.
The last habit, habit number 7, focuses on continuous growth and improvement.
ProSocial Behaviour - Applied Social Psychology - Psychology SuperNotesPsychoTech Services
A proprietary approach developed by bringing together the best of learning theories from Psychology, design principles from the world of visualization, and pedagogical methods from over a decade of training experience, that enables you to: Learn better, faster!
Aggression - Applied Social Psychology - Psychology SuperNotesPsychoTech Services
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You may be stressed about revealing your cancer diagnosis to your child or children.
Children love stories and these often provide parents with a means of broaching tricky subjects and so the ‘The Secret Warrior’ book was especially written for CANSA TLC, by creative writer and social worker, Sally Ann Carter.
Find out more:
https://cansa.org.za/resources-to-help-share-a-parent-or-loved-ones-cancer-diagnosis-with-a-child/
3. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
TABLE OF CONTENTS
Why Clean Eating and Veganism?
Pages 3-4
Fruits
Page 5
Vegetables
Pages 6-7
Dairy Alternatives
Page 8
Meat Alternatives & Protein Powders
Page 9
Fats
Page 10
Flours
Page 11
Legumes
Page 12
Bread & Grains
Page 13
Sweeteners
Page 14
Superfoods
Page 15
Condiments/Sauces
Page 16
Foods That Aren’t Clean
Pages 17-18
Where Do You Get Your Protein?
Page 19
Hydration Cocktail
Page 20
Recipes
Pages 21-22
Meal Suggestions
Page 23
Recommendations
Page 24
About Kelly
Page 25
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4. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
WHY CLEAN EATING AND VEGANISM?
Clean eating and going vegan go hand in hand. In the last 50 years health
problems, diseases, obesity and feeling lethargy and emotional off balance have been
the norm across most of the world. My dietetic technology studies and my continuing
education I do in my free time have pointed to the culprit of health problems, disease,
obesity and feelings of lethargy and emotional off balance to what we put in our
mouths. I won’t overwhelm you with all the reasons why you should eat clean or go
vegan, because you probably know enough about the subject to make you want this ebook in the first place. Instead I will leave you with some inspiring quotes which will
help reinforce the idea that clean eating and going vegan are the best things you can do
for your health and your family. You future self will thank you for taking care of it. I
thank you as well for trusting me to provide you with valuable information about your
health and for valuing yourself enough to want to be a better you.
God bless,
Kelly Hanner
“We may find in the long run that tinned food is a deadlier weapon than the machine-gun”George Orwell
“Man seeks to change the foods available in nature to suit his tastes, thereby putting an end to
the very essence of life contained in them.”-Sai Baba
“Did you ever stop to taste a carrot? Not just eat it, but taste it? You can’t taste the beauty and
energy of the earth in a Twinkie.”-Astrid Alauda
‘The beef industry has contributed to more American deaths than all the wars of this century, all
natural disasters, and all automobile accidents combined. If beef is your idea of "real food for real
people" you'd better live real close to a real good hospital.‘ – Dr. Neal Barnard
“Tell me what you eat, and I will tell you what you are.” –Anthelme Brillat Savarin
“We are indeed much more than what we eat, but what we eat can nevertheless help us to be
much more than what we are.”-Adelle Davis
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5. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
“The act of putting into your mouth what the earth has grown is perhaps your most direct
interaction with the earth.”-Frances Moore Lappe
“Water is the most neglected nutrient in your diet but one of the most vital.” -Kelly Barton
“Recognize meat for what it really is: the antibiotic- and pesticide-laden corpse of a tortured
animal.” -Ingrid Newkirk
“Nothing will benefit human health and increase chances for survival of life on Earth as much as
the evolution to a vegetarian diet.” -Albert Einstein
“We help people to begin truly healthful diets, and it is absolutely wonderful to see, not only
their success, but also their delight at their ability to break old habits and feel really healthy for a
change.” – Dr. Neal Barnard
“Getting Americans to understand that eating meat or flesh in all its forms, whether it is red
meat, chicken, or fish, eating dairy, which is really just liquid flesh, all these things contain all
the building blocks that are promoting Western disease.” –Rip Esselstyn
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7. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
VEGETABLES
Asparagus
Artichokes
Arugula
Basil
Bean sprouts
Beet greens
Beets
Bok choy
Broccoli
Brussel sprouts
Cabbage, red & Green
Cactus
Capers
Carrots
Cauliflower
Celery
Chard
Cilantro
Collard greens
Corn (organic only)
Cucumber
Eggplant
Endive
Garlic scapes
Ginger
Green beans
Heart of palm
Jicama
Kale
Lemon grass
Mustard greens
Mushrooms
Onions
Oregano
Parsley
Parsnips
Pico de gallo
Potatoes
Pumpkin
Radishes
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8. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
Rhubarb
Romaine lettuce
Rutabagas
Seaweeds
Shallots
Snow peas
Spinach
Sprouts
Squashes- all kinds
Sweet potatoes
Turnip greens
Turnips
Water chestnut
Watercress
Wheatgrass
Yams
Zucchini
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9. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
DAIRY ALTERNATIVES
Almond milk
Brazil Nut Milk
Cashew Milk
Coconut Milk
Flax Milk
Hemp Milk
Rice Milk
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10. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
MEAT ALTERNATIVES & PROTEIN POWDERS
Tempeh
Garden of Life Protein Powder
Hemp Protein Powder
Pea Protein Powder
Rice Protein Powder
Sunwarrior
Vega
Shakeology (Vegan)
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11. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
FATS
Almond butter (no added ingredients)
Almond oil
Almonds, raw
Avocado
Avocado oil
Brazil nuts, unsalted
Brazil nut oil
Cashew butter (no added ingredients)
Cashews, raw
Chia seeds
Coconut, unsweetened
Coconut butter (no added ingredients)
Coconut oil
Extra Virgin Olive Oil
Flax seeds
Flaxseed oil
Grape seed oil
Hazelnuts
Hemp oil
Hemp seeds
Macadamia nuts, unsalted
Olive oil
Peanut butter (no added ingredients)
Peanuts, unsalted
Pecans
Pecan butter (no added ingredients)
Pine nuts
Pumpkin seeds, unsalted
Sesame seeds
Sunflower seeds, unsalted
Sunflower butter (no added ingredients)
Tahini
Walnut butter (no added ingredients)
Walnuts, raw
Walnut oil
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12. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
FLOURS
Almond flour
Brown rice flour
Chickpea flour (garbanzo bean flour)
Coconut flour
Oat flour
Quinoa flour
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13. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
LEGUMES
Black beans
Black eyed peas
Edamame
Fava beans
Garbanzo beans
Green peas
Hummus
Lentils, all varieties
Lima beans
Kidney beans, all varieties
Navy beans
Pinto beans
Split peas
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14. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
BREAD & GRAINS
Amaranth
Brown Rice
Ezekiel bread, all varieties
Ezekiel wraps
Mary’s Gone Crackers
Millet
Old fashioned oats
Quinoa
Popcorn (organic, airpopped)
Steel Cut Oats
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SWEETENERS
Coconut Sugar
Honey, raw (local would be best)
Lo Han
Maple syrup
Medjool dates
Stevia, both powder & liquid
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SUPERFOODS
Barre Bars
Cacao & cacao nibs
Carob powder
Cayenne pepper
Chlorella
Cinnamon
Coconut water (no added flavors)
Distilled water
Dark Chocolate (85% and higher)
Himalayan sea salt
Garlic
Green Tea
Kombucha
Maca powder
Miso paste
Nutritional yeast
Spices
Spirulina
Tumeric
Wheatgrass powder blends
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CONDIMENTS/SAUCES
Apple cider vinegar (raw, with the mother)
Balsamic vinegar
Bragg amino acids
Chili paste (no sugar or salt added)
Coconut amino acids
Coconut vinegar
Horseradish
Mustard, yellow & dijon
Red wine vinegar
Rice vinegar
Vegetable broth (no sugar or salt added)
White Vinegar
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18. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
FOODS THAT AREN’T CLEAN
*Foods with an asterix are okay to have if prepared clean
Agave
Animal products
Baked beans*
BBQ sauce*
Breaded food*
Brownies*
Cane sugar
Canned soup
Canola oil
Cereal
Chocolate
Coffee creamer
Cookies*
Corn (non organic)
Corn syrup
Crackers
Deep fried food
Energy drinks
Extra
Fake sweeteners
Fast Food
Froyo (unless vegan & not made with soy
milk)
Granola bars*
Granola*
Green tea (flavored)
Gum
High fructose corn syrup
Honey (processed)
Jam/Jelly*
Juice*
Muffins*
Nectresse
Nutrasweet
Palm oil
Pasta
PB2
Popcorn (convenience kind)
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Protein bars*
Regular/diet pop
Rice cakes
Salad dressing*
Smoothies*
Soy milk
Specialty coffee
Splenda
Sugar
Sugar free products
Sweet N Low
Sweetened coconut
Sweetened dried fruit
Syrup
Taco Seasoning*
Teriyaki sauce
Tofu
Trail mix*
Truvia
Vitamin water type beverages
White & wheat bread
White rice
Wraps
Yogurt
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20. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
WHERE DO YOU GET YOUR PROTEIN?
Black beans
Broccoli
Garden of life original
Hemp protein powder
Lentils
Nutritional yeast
Oatmeal
Pea protein powder
Peanut butter
Pumpkin seeds
Quinoa
Rice protein powder
Shakeology
Sunwarrior
Tempeh
Vega protein
1 cup
1 stalk
1 serving
3 tbsp
1 cup
3 tbsp
1 cup
1 serving
1 oz
1 oz
1 cup
1 tbsp
1 serving
1 serving
1 oz
1 serving
19
15g
7g
17g
11g
18g
9g
11g
28g
7g
5g
8g
12g
15g
15g
5g
15g
21. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
HYDRATION COCKTAIL
Base
Filtered water
Sparkling water
Distilled water
Mix-ins
Berries
Cucumber slices
Ginger (grated)
Grapes (frozen)
Lemon wedges
Lime wedges
Kiwi slices
Orange slices
Pineapple
Watermelon cubes
Herbs
Cayenne pepper
Cinnamon
Basil
Lavender
Mint leaves
Rosemary
Extras
Apple Cider Vinegar, raw (ACV)
Ice
Himalayan salt
Stevia
Favorite recipes
Apple Pie
8oz distilled water, Lemon wedges, cinnamon, Himalayan salt, stevia & 2 tbsp ACV
Refreshed
8oz distilled water, lemon & lime wedges, cucumber slices & mint leaves
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22. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
RECIPES
Almond Banana Coconut Protein Balls (no bake)
Ingredients:
1 scoop chocolate protein
¼ cup shredded unsweetened coconut
3 tbsp coconut flour
Almonds
Mix all the ingredients except the almonds in a bowl. Using a tablespoon, measure
off a heaping tablespoon of the dough and roll into balls. Put on a cookie sheet and
press an almond into the center of each cookie. Let set in freezer, store in fridge.
Basic Salad Dressing
Ingredients:
2 cloves of garlic
1 small thumb size piece of ginger
Juice of 1 lemon
¼ cup olive oil
Mince the garlic & ginger as finely as possible. In a bowl combine all ingredients.
Serve on the side.
*Add 1 tbsp raw honey for sweetness
*Add cayenne pepper to make it spicy
*Add 1 avocado mashed for a creamy dressing
*Add nutritional yeast for a cheesy tasting dressing
Overnight Oats
Ingredients:
1 mason jar, or Tupperware with a lid
½ cup old fashioned oats
3 tbsp chia seeds
¾ -1 cup milk alternative
½ cup frozen blueberries or your favorite fruit for oatmeal
dash of cinnamon
Combine all ingredients into mason jar/Tupperware. Secure lid. Shake and store for
a minimum of 4 hours.
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23. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
Peanut Butter Cup Shakeology Shake
Ingredients:
1 cup milk alternative
½ cup of water
½ of a frozen, peeled banana
1-2 tbsp peanut butter
3-4 ice cubes
1 scoop Vegan Chocolate Shakeology
Add all ingredients to a blender. Blend & enjoy. For a thicker shake, use less water.
For a thinner shake, omit ice cubes.
Poppin’ Chickpeas
Ingredients:
1 can chickpeas drained (1.5 cups)
3 tbsp nutritional yeast
¼ tsbp Himalayan salt
dash of cayenne pepper
Mix ingredients in a bowl. Put on a lined baking sheet for 25 minutes at 375 degrees.
Tempeh Taco Meat
Ingredients:
2 tbsp coconut oil
1 package tempeh
1 tbsp chili powder
¼ tsp garlic powder
¼ tsp crushed red pepper flakes
¼ tsp paprika
1/8 tsp cayenne pepper
¼ tsp Himalayan salt
In a pan on medium heat, heat up the coconut oil. With clean hands, take the
tempeh loaf and crumble it into individual tiny small pieces. Let it cook for about 5
minutes, and then begin casually stirring from until well browned. Reduce to low
heat and add the spices to the tempeh, stir to evenly coat. Makes 2 servings
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24. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
MEAL SUGGESTIONS
Breakfast
Protein shake
8 oz unsweetened milk alternative
½ of a medium banana
Spirulina & Chlorella
Overnight Oats
Lunch
2 cups spinach
½ avocado
½ cup black beans
2 tbsp hummus
Basic salad dressing
Vegan Chili
Dinner
1 serving of Tempeh Taco Meat
¼ avocado
½ cup beans
1 cup spinach
Pico de gallo
1 Ezekiel wrap
Sautee ½ a block of Tempeh with:
1 tbsp coconut oil
1 cup chopped purple cabbage
½ cup diced pepper
1 cup broccoli chopped
top with 1 serving nutritional yeast
Snacks
Almond Banana Coconut Protein balls
Poppin’ Chickpeas
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25. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
RECOMMENDATIONS
Books
“The China Study” by T. Colin Campbell
“The Engine 2 Diet” by Rip Esselstyn
“In Defense of Food” by Michael Pollan
“Karma Chow” by Missy Costello
“The Kind Diet” by Alicia Silverstone
“The Omnivore’s Dilemma” by Michael Pollan
“Skinny Bitch” by Rory Freedman & Kim Barnouin
Documentaries
Genetic Roulette
Hungry for Change
Farmageddon
Fat, Sick & Nearly Dead
Food, Inc.
Forks Over Knives
Supersize Me
Vegucated
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26. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
ABOUT KELLY
Kelly Hanner is the CEO of Tubby to Toned where she works as a health, fitness &
finances coach who helps people overcome their food demons and live healthier lives.
With a degree in dietetic technology and a passion for helping people, she has helped to
inspire healthy lifestyle changes within her community that has radiated out into the
world. In remission from an eating disorder, she has adopted a vegan clean eating way
of life to counteract the damage done to her temple and soul. She enjoys helping to
change the world, blogging, relaxing with her boyfriend Kevin, traveling, cooking,
environmentalism, being an adrenaline junkie, walking her Border Collie Zoey and last
but most importantly not least, she enjoys her new found faith in God.
A special thank you to my friend, coworker, fellow woman of God and medicine
woman, Brooke who helped to edit this e-book and who is always there for me
whenever I have any daunting questions about plant based health remedies.
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