The purpose of this ministry is to be involved with our community members and help them on to a path of wellness. We do that by providing educational programs and continuing to upgrade our facility so that we can provide a place where members can come see, hear, smell, taste, touch and feel what living a healthy life is all about. 2015 will be an exciting year. As we continue the work to complete the gardens, we will also be expanding our education programs to include cooking and gardening technique classes and a children's program with the help of the Edible Schoolyard Project.

Wellness Program

The Wellness Program was born in September 2012. Its purpose is to gather our community members and share with them those things we have learned and continue to learn about achieving wellness of body, mind and spirit. We decided we could get optimum attendance if we feed the people and this has proven to be true. And, why not make the meal and healthy one where we could demonstrate what we feel is valuable information about food and how we should eat it. Now that we are growing, we have the added treat of incorporating those home-grown foods into our meals. The program is moderated by Fr. Craft and Mimi Lucurto, RN. Educational topics have included, anatomy and physiology lessons, identifying toxins & detoxing, stress relief, correcting body imbalances, mental health and information from experts in the field of wellness . Notes for the educational topics are provided as well as the recipes for all courses of the healthy supper. The program is free and open to the public and free child care is provided. Donations are happily accepted to pay for food and research materials. Attendees are encouraged to invite friends and sign up for the email update list. Starting in 2015, the program will occur quarterly on the 3rd Wednesday of the designated months, at 6:30pm in the church Parish Hall. Watch the calendar for Wellness Program dates as well as new education programs for 2015!

Wellness Recipe Archives

Wellness Recipe Archives

When you attend the Wellness Program, you receive the recipies for all of the dishes we prepare. Listed below are all the recipes we have created. Try them at home to see how delicious eating healthy can be.

Mixed Green Salad with Poppy Seed Dressing - Wellness 1

For the Salad:


Romaine Lettuce

Feta Cheese



Craisins (That’s a cranberry made into a raisin if you didn’t know)

For the dressing:

1 cup cold water

1/3 cup apple cider vinegar

1 thin slice of onion

¾ cup sugar

1 teaspoon dry mustard

1 teaspoon salt

2 tablespoons cornstarch

1 tablespoon poppy seeds


Arrange salad on a plate as you wish. Place all ingredients for the dressing EXCEPT POPPY SEEDS into a blender and blend on high speed for a minute. Reduce blender to low speed and add poppy seeds. Blend for 5 seconds, Pour mixture into a microwavable bowl and microwave for 2 minutes until thick. Whisk to keep mixture smooth. Microwave an additional 2 minutes.

Quinoa with Chicken & Sauteed Vegetables - Wellness 1


1 cup Quinoa

2 cups chicken broth

2 chicken breasts, cut into pieces

2 carrots, peeled cubed & steamed

1 bell pepper, sliced in strips

1 medium onion sliced in strips

Olive oil, Seasoned Salt, Parmesan cheese


Rinse Quinoa well and drain. Place in a pot with chicken broth and bring to a boil. Reduce heat and simmer until chicken broth is absorbed and Quinoa is tender.

In a separate pan, sauté chicken in olive oil just until cooked with your favorite seasoned salt. Remove from pan and add onions & peppers, a little more olive oil and seasoned salt if you like and sauté until tender. Add everything back to the pan and toss until heated through. Serve with garnish of shredded parmesan cheese.

Sauteed Green Beans and Mushrooms - Wellness 1


Fresh Green Beans

Fresh mushrooms

Olive Oil

Seasoned Salt


Heat oil in sauté pan. Add green beans for about 5 min. Then add mushrooms and season salt. Cover & cook until mushrooms are desired tenderness. OK. …that’s pretty easy. I like the beans to get a little brown…mushrooms too actually…enjoy!

Watermelon Sorbet - Wellness 1


Watermelon, cubed & frozen

Local Honey


If you thought the last recipe was easy…. I use a high speed blender for this recipe. Fill blender ¾ with frozen watermelon, add ¼ cup local honey. Put blender on high speed. Use tamper to push watermelon into the blades of the blender. When it is completely blended, you can scoop it like sherbet… enjoy!

Mexican Beef & Bean Soup - Wellness 2



1 pound ground beef, browned & drained

1 onion, chopped, olive oil

1 16 oz. can whole kernel corn with juice

1 16 oz. can pinto beans with juice

1 16 oz. can black beans with juice

1 16 oz. can red kidney beans with juice

2 16 oz. cans stewed tomatoes diced with juice

2 4oz. cans chopped green chilies

Spices to taste:


chili powder


garlic powder

red pepper flake (watch it, that’s hot!)

sea salt, black pepper

dried oregano

To Garnish:

1 small scoop low fat sour cream

Shredded cheddar cheese

Corn chips


In a large soup pot, brown ground meat & drain, remove to a bowl. Add olive oil to pot and sauté onion until translucent. Add all other ingredients to pot. Cook on low heat for 1 hour. Serve in a bowl with optional garnishes listed above.

Fish Tacos with Tomato Salsa, Guacamole and Chipotle Sauce - Wellness 2



6 tilapia filets

Juice of a lemon or lime

Seasoned salt


Chopped green onion

12 corn taco tortillas

Shredded Monterey Jack Cheese



6 ripe roma tomatoes, chopped

½ medium onion peeled

1 jalapeno pepper, seeds and membranes removed

¼ cup fresh cilantro leaves

1 teaspoon fresh lemon juice

1 teaspoon sea salt


2 ripe avocadoes pitted & peeled

1 teaspoon sea salt

2 tablespoons lemon juice

¼ cup chopped onion1 medium tomato halved

½ cup fresh cilantro leaves


1 medium onion, chopped

1 ½ teaspoons of chopped garlic

2 teaspoons butter

¼ teaspoon ground cumin

¼ cup chicken broth

1 canned chipotle pepper in adobo sauce with seeds & veins removed

1 cup low fat sour cream


Heat oven to 350 degrees. Sprinkle seasoned salt on filets and lay in a single layer in a baking dish. Sprinkle with lemon juice and put a thin pat of butter on each fillet. Bake about 15-20 minutes until fish is white and flakes easily. Build your taco!

For Guacamole & Salsa:

Chop the big stuff and add other ingredients in a large mixing bowl. Feel free to experiment with amounts and chop sizes. I even tried sautéing tomatoes and onions for the salsa. Use your imagination!

For the Chipotle Sauce:

I sautéed the onion & garlic in butter with cumin and transferred to my high powered blender. I added chicken broth and the chipotle pepper and pureed. Then I whisked that mixture with sour cream.

Pumpkin Spice Bread with Vanilla Whip - Wellness 2


2 cups whole wheat flour sifted

2 teaspoons baking powder

1 teaspoon baking soda

2 teaspoons ground cinnamon

½ teaspoon ground ginger

¼ teaspoon ground allspice

1/8 teaspoon ground cloves

1 15 oz. can pumpkin puree

½ cup 100% pure maple syrup

1/3 cup apple butter

1 teaspoon pure vanilla extract

½ cup golden raisins, optional

½ cup chopped walnuts, optional

For vanilla bean whip:

1 8oz package reduced fat cream cheese

½ cup cashews, soaked

1/2 cup pure maple syrup

1/8 teaspoon salt

2 teaspoon pure vanilla extract

½ cup fat free sour cream

1/3 cup Splenda (optional)

Scraped vanilla bean


Preheat oven to 350 degrees. Sift together dry ingredients and spices into large mixing bowl. In a separate bowl, mix pumpkin, maple syrup, apple butter & vanilla. Pour wet into dry and combine until everything is evenly moistened. Fold in raisins & walnuts if using. Spoon into a non-stick loaf pan. Distribute batter evenly along pan, but do not spread to the edges. Batter will spread as it bakes. Bake for 50-60 minutes or until knife inserted into center comes out clean. Remove from oven and cool 30 minutes. Run knife along pan and carefully invert to cooling rack. Let loaf cool completely before slicing.

For the Whip:

Soak cashews overnight. Blend them in a high power blender with vanilla extract , salt and maple syrup. I used my kitchenaid mixer to beat the cream cheese until smooth. Then I added the blender mixture and let it run. Scrape the sides, then on a low speed, I added the sour cream and vanilla bean seeds (and Splenda if you want) and ran the mixer until combined. Refrigerate until you are ready to use. This whip is good on lots of things! I like it on apples!

Juices - Carrot Apple, Mean Green, Rebuilder - Wellness 3

Carrot Apple Juice


6 carrots

2 apples

Run through a pulp removing juicer. Delicious and provides a significant amount of beta-carotene, a vitamin which acts like an antioxidant in your body. Large amounts of beta-carotene are available in green, orange & red veggies.

Mean Green (Cleansing Juice Smoothie)


6 leaves of kale

Handful of fresh spinach

1/2 cucumber with skin

2 stalks of celery

2 green apples

1 inch of ginger root peeled

1 large cup of ice

Run through a high powered blender until smooth.

Rebuilder (Nutrient Rich Smoothie)


1 Apple

½ carrot

1 orange peeled

½ lemon peeled

1 banana

½ cup strawberries

½ cup blueberries

3-4 dates, pits removed

2 tablespoons flax seed oil

2 tablespoons local honey

1 large cup Ice

Coconut Water

Run through a high powered blender until smooth.


Juicing is important, but the method is a matter of personal preference. Also, it requires equipment. I would suggest trying to find a used juicer for beginners to see if you like it. I can tell you my high powered blender stays on my counter top and has many uses.

Curly Sweet Potato Fries - Wellness 3


4 Sweet Potatoes peeled and sliced whichever way you like

Olive Oil

Seasoned Salt or spice mixture of your choice


We spiral sliced the potatoes, placed them on a baking sheet, sprayed with an olive oil mister and sprinkled with seasoned salt. Bake in 400 degree oven until tender. (about 20 to 30 minutes)

Cole Slaw - Wellness 3



½ head green cabbage, chopped

½ head purple cabbage, chopped

1 shredded carrot

3-4 green onions chopped fine


½ cup fat free mayonnaise

½ cup fat-free sour cream

½ teaspoon salt

½ teaspoon apple cider vinegar

Pepper, to taste


Mix slaw ingredients well. Mix dressing ingredients together in separate bowl till completely mixed. Iix dressing and slaw together in a large bowl. Refrigerate before serving.


When you make the slaw, know that the longer it sits in the refrigerator, the better it tastes as the cabbage soaks up the flavors in the dressing.

Veggie Burger with Creole Mustard - Wellness 3


1 whole roasted eggplant peeled & pureed

1 cup cooked brown lentils pureed

1 medium yellow onion, chopped fine

16 oz mushrooms (your choice which type), chopped

3 slice Ezekial Bread, toasted

1 stalks of Italian flat leaf parsley

2 tablespoons of Worcestershire Sauce

Seasoned Salt

2 cloves chopped garlic

2 eggs

Olive Oil

Makes 12 patties


Serve with whatever dressing you like – even on bread if you want, although I would suggest the healthiest bread you can find. I pureed everything in my food processor. Place the eggplant and lentils in a large bowl. Sauté the onions in olive oil and placed in the bowl. Sauté the mushrooms in olive oil, worcestershire sauce & seasoned salt until tender. Run through food processor and add to the bowl. Run the bread, parsley and garlic through the processor and add to the bowl. Scramble the eggs and add to the bowl. Mix together well and form into 12 patties. I cooked them first on my Forman Grill to get the great grill marks, then finished them in the oven 350 degrees for about 15 to 20 minutes.

Creole Mustard Aioli:

3 eggs, room temperature

1 tablespoon creole mustard

1 teaspoon salt

¼ cup lemon juice

1 ¾ cup canola oil


Place all except oil into blender and combine on high speed. Trickle in oil gradually until mayonnaise consistency spread forms.

Italian Wedding Soup - Wellness 4



¾ lb - 95% lean gound beef

1 tbsp Worcestershire sauce

Sea salt & freshly ground pepper

¼ cup minced fresh flat leaf parsley

¼ cup parmesan cheese, grated

1 large egg

3 cloves garlic, pressed


1 chopped yellow onion

2 carrots chopped

4 Roma tomatoes chopped or

1 14 oz can chopped tomatoes

Fresh spinach, 2 cups, stems removed

2 tbsp butter

1 tbsp olive oil

3 cups each of low sodium chicken & beef broth

1 cup pearl barley, cooked per package directions


To make meatballs, put meat in a bowl and sprinkle with Worcestershire sauce, salt & pepper, parsley, parmesan cheese, egg and garlic. Blend with your hands and form into small meatballs (less than 1 inch in diameter).

For the soup, sauté onions and carrots in olive oil and butter until onions are clear. Add tomatoes and spinach and sauté for about 3 minutes longer. Add broths and meatballs, cook for 30 minutes, add cooked barley, cook for 15 minutes and serve.


The soup is my spin on Italian wedding soup, which is usually made with a rice-shaped pasta called Risoni or more commonly Orzo. Since the Lasagna had pasta, I didn’t want you guys to get too much, so I substituted barley. Barley contains eight essential amino acids. According to a recent study, eating whole-grain barley can regulate blood sugar for up to 10 hours after consumption compared to white or even whole-grain wheat. So, better than pasta… I think Yes!

Fresh Tomato Sauce - Wellness 4


6 Roma Tomatoes quartered

1 medium onion peeled & halved

1 small carrot

2 tablespoons tomato paste

3 garlic cloves peeled

½ teaspoon dried basil

½ teaspoon dried oregano

Juice of ½ lemon

½ teaspoon raw sugar

¼ teaspoon sea salt

I put above ingredients into the Vitamix, however, I think you could do this in a regular blender. You might have to steam that carrot. I cooked it on the stovetop for about 45 minutes. You may have to cook longer for a less processed mixture.

Italian Chopped Salad with Dressing - Wellness 4



5 tablespoons red wine vinegar

¼ cup water

½ cup olive oil

¼ teaspoon sugar

½ teaspoon salt

1/8 teaspoon ground black pepper

1 teaspoon Dijon mustard

1 garlic clove, peeled

1/8 teaspoon dried basil

1/8 teaspoon dried thyme

1/8 teaspoon dried oregano


6 cups mixed salad greens

4 chopped Roma tomatoes

1 can artichoke heart quarters, trimmed


Mix dressing ingredients in blender and blend for 10-15 seconds until desired consistency is reached.

Mix salad green, tomatoes and artichoke hearts in a large bowl and toss with desired amount of above dressing.

Vegetable Lasagne - Wellness 4


6 cups Sauce- Above (2 x recipe)

6 lasagna noodles uncooked

1 15oz fat free Ricotta cheese

2 cups of raw or sautéed vegetables of choice

1 8oz package of shredded low-fat mozzarella

1 cup fresh grated Parmigiano-Reggiano (Parmesan cheese)


Spray 11x17 baking dish with olive oil. Spread 2 cups of sauce at the bottom. Arrange 3 noodles in single layer. Top with another 2 cups of sauce, all of ricotta, vegetables and ½ of mozzarella and parmesan cheeses. Then remaining noodles in a single layer, spread evenly with sauce. Cover with foil and bake until noodles are tender (about 1 hour). Sprinkle with remaining mozzarella and parmesan and bake uncovered for 5 minutes longer. Let stand 5 minutes before cutting.

Light Lemon Mousse - Wellness 4


3 tbsps sugar or Splenda

1 tbsp cornstarch

¾ cup non-fat milk

2 tbsps lemon juice

½ tsp lemon zest, grated

1/8 tsp clear vanilla extract

½ cup light whipped topping

Extra whipped topping and berries for garnish


In a small saucepan combine sugar or Splenda and cornstarch. Over medium heat stir in milk until smooth and bring to a boil, stirring constantly. Cook for 1-2 minutes until thick and bubbly. Remove from heat. Stir in lemon juice, zest and vanilla. Place the pan in a bowl of ice water and stir for 2 minutes to cool. Fold in whipped topping and spoon into dessert dishes. Cover with plastic wrap and refrigerate I hour before serving. Garnish with additional whipped topping and berries.

Baked Salmon with Cucumber Dill Sauce - Wellness 5


6 - Wild Salmon Fillets

Seasoned Salt




½ cucumber

1 -8 oz low fat or fat free cream cheese

2 tbsp milk or cream

3 bunches of fresh dill with large stems removed

Sea Salt & pepper to taste


Squeeze fresh lemon juice over salmon fillets on baking sheet. Then sprinkle with seasoned salt. Place a pat of butter over each fillet and bake in 350 degree oven for 5-7 minutes. No longer.

For Sauce, place all ingredients into a blender and puree on high until combined. Serve salmon with sauce on top.

Tricolor Peppers with Quinoa-Wellness 5


1 each - Red, green & yellow or orange bell pepper

1 cup quinoa

2 tbsp tomato paste

2 cups chicken broth

Olive Oil


Simmer chicken broth in a medium sauce pan. Add tomato paste and simmer until dissolved. Add rinsed quinoa and bring to a boil. Cook until broth is absorbed and quinoa is tender. Saute sliced peppers in olive oil and seasoned salt until tender and toss with quinoa.

Steamed Broccoli with Romano & Parmesan Cheese - Wellness 5


1- 16oz bag frozen broccoli florets

Grated romano cheese

Grated parmesan cheese


Sea salt & Pepper to taste


Steam Broccoli. Toss with melted butter, salt & pepper to taste and grated cheese

Blueberry Cobbler - Wellness 5



¾ cup unsalted butter

¾ cup sugar

4 eggs

½ cup milk

1 tsp. vanilla

1 & ½ cups Almond Meal Flour

½ Cup Organic Coconut Flour

¼ tsp Salt

2 tsp Baking Powder


3 cups Blueberries

3 tbsp. Honey

1/3 cup orange juice


In a small bowl, mix dry ingredients to cobbler. In a mixer, blend together remaining cobbler ingredients and combine with dry ingredients.

Mix berries, honey and orange juice and place in an 8 inch square baking dish. Spoon cobbler mixture over top of berries and smooth. Bake in 350 degree oven for 30 minutes. Let sit for 15 minutes to cool . Spoon Honey Whip Cream over top and serve warm.

Honey Whipped Cream - Wellness 5


1 pint Whipping Cream

2 tablespoon Honey

1 tablespoon vanilla


In a mixer, blend all ingredients until whipped.

Red Lentil Stew - Wellness 6


2 tbsp olive oil

2 onions, finely diced

½ tbsp paprika

½ tsp allspice

½ tsp cayenne pepper

½ tsp cinnamon

½ tsp cloves

½ tsp coriander

½ tsp ginger

½ tsp nutmeg

6 cloves of garlic, peeled & minced

2 large tomatoes, diced

1 ½ cup red lentils, rinsed

4 cups chicken broth

1 cup water

Salt & Black Pepper to taste


In a large pot, warm the olive oil. Add onions and sauté until translucent. Add spices and warm. Add Garlic and sauté for 5 more minutes. Add tomatoes and cook for 10 minutes or until they start to break down. Add lentils, chicken broth and water. Bring to a boil over high heat. Reduce heat and cook until the lentils are tender, approximately 20 minutes. Season with salt and pepper to taste.

Grilled Tuna Stuffed Pita with Cucumber Relish - Wellness 6


2 lbs. 1 inch Fresh Yellow fin Tuna steaks


The zest of 2 lemons

¼ cup lemon Juice

¼ tsp sea salt

¼ tsp pepper

1 tablespoon cumin

2 cloves of crushed garlic

½ cup olive oil


1 cucumber, diced

¼ red onion, fine diced

½ red bell pepper, diced

½ green bell pepper, diced

6-8 pitted kalamata olives chopped

Sea salt to taste

Olive oil & Apple cider vinegar to taste.

Basil Pesto:

¾ cup olive oil

¾ cup grated parmesan cheese

¼ cup pine nuts

3 cloves garlic

2 cups Basil leaves

Salt & Pepper to taste

5 loaves Pita Bread

Spinach leaves

Feta Cheese crumbles

Plantain Chips for garnish


Slice tuna steaks into strips.

In a bowl, whisk together all ingredients for the marinade except oil. When well combined, drizzle the oil into the bowl while whisking to combine. Place tuna and marinade into a ziplock bag and refrigerate 3 hours to half a day.

I grilled the strips on a flat heated griddle. Just a few seconds on each side. You can overcook tuna quickly! Place on the side.

Combine all the relish ingredients into a large bowl and add vinegar, olive oil & salt to your liking.

In your blender in the order listed and puree until smooth. Add salt & pepper to taste.

To assemble, cut pita in half, spread pesto on the inside, place a bunch of spinach leaves inside, then tuna and a scoop of relish. Sprinkle with feta on top and enjoy!

Tossed Salad with Vinaigrette Dressing - Wellness 6


Mixed Greens




Feta Cheese

Vinaigrette Dressing:

¼ cup tarragon infused vinegar

4 tsp. granulated sugar

1 tablespoon Dijon mustard

2 minced garlic cloves

¼ tsp. sea salt

¼ tsp black pepper

¼ tsp Italian Herb Seasoning

¾ cup olive oil


Toss salad ingredients to your liking.

Whisk all ingredients for dressing except olive oil until well blended. Slow drizzle in the olive oil while whisking to create a well blended thickened dressing. Cover & Chill.

Fresh Berries with Pomegranate Reduction - Wellness 6




Red grapes

Pomegranate Reduction:

1 cup 100% Pomegranate Juice

Juice of 2 limes (1/3 cup)

2/3 cup honey

Zest of 2 limes


Toss fruit in a large bowl.

For reduction, In a small pot, combine pomegranate juice, lime juice and honey. Boil to reduce just until the syrup begins to coat the back of a spoon. Let cool to room temperature. Toss with fruit. Sprinkle with lime zest.

Shrimp & Eggplant Stew - Wellness 7


2 medium onions, chopped

1 green bell pepper, chopped

4 cloves garlic, chopped

6 roma tomatoes, chopped

3 tablespoons tomato paste

4 cups chicken broth

2 eggplant, cubed, skin on

2 lbs small (30-40) shrimp, peeled

3 tablespoons chopped oregano

3 tablespoons chopped basil

Olive oil

Sea Salt & pepper to taste


Place cubed eggplant in a large bowl of salted water to soak. This will remove any bitterness.

Sauté onions & bell pepper in olive oil in a large soup pot until onions are translucent. Add garlic and sauté 2-3 minutes. Add tomatoes and cook until they begin to break down. Add tomato paste and chicken broth and stir until tomato paste is dissolved.

Drain eggplant and let dry on paper towels. In a large sauté pan, sauté eggplant in olive oil until tender, salt & pepper to taste. Add to soup. Sauté shrimp in a pan with olive oil and add to soup. Add herbs to soup. Cook on stove top, on low heat, for 45 minutes to 1 hour. Serve hot.

Tomato Bruschetta - Wellness 7


Small whole grain baguette, sliced on a diagonal angle

2 roma tomatoes, diced small

3 tablespoons chopped red onion

2 cloves garlic, chopped

5 leaves of fresh basil, chopped

¼ cup Parmesan cheese

Sea Salt & Pepper to taste

2 tablespoons olive oil


Spritz or brush bread slices lightly with Olive oil & place on a baking sheet.

Saute onion & garlic in olive oil for 3-4 minutes then toss with tomatoes, basil & half of the parmesan cheese in a mixing bowl. Spoon mixture onto bread slices and sprinkle with remaining parmesan cheese. Bake in 350 degree oven for 8 to 10 minutes or until brown and crispy.

Grilled Mixed Fruit - Wellness 7


1 stick unsalted butter, melted

½ teaspoon ground cloves

½ teaspoon ground nutmeg

1 and ½ teaspoon cinnamon

2 tablespoons honey

3 pears

3 peaches

1 pineapple

Maple Cream:

1 16 oz low fat sour cream

¼ cup 100% pure maple syrup

1 cup crushed pistachios


Whisk together sour cream & maple syrup and chill.

Whisk together butter, spices and honey.

Chop fruit into large pieces, toss in butter mixture and grill outside on a barbeque grill until tender with nice grill marks.

Place individual servings in a bowl. Add a dollop of maple cream and sprinkle with pistachios.

Strawberry Gaspacho with Avocado & Crab - Wellness 8


6 cups Strawberries hilled and halved

½ cup green onion

1 red bell pepper

1cucumber, peeled seeded and diced

2 cloves garlic, chopped

3 sprigs fresh thyme, leaves removed & rough chopped

¼ cup balsamic vinegar

½ cup Olive oil

8 ounces jumbo lump crab, checked for shells

1 avocado, diced

Juice of 1 lime

Sea salt & fresh ground pepper to taste

1 stem chopped fresh parsley

¼ cup almonds, toasted in oven 5-10 minutes with sprinkle of sea salt


Combine strawberries, green onion, red bell pepper, cucumber, garlic, 2 sprigs thyme, vinegar, and olive oil in a large ziploc bag. Use your hands to blend mixture and crush strawberries. Let marinate in the refrigerator for 3 – 4 hours. Meanwhile in a mixing bowl, combine avocado, lime juice, 1 sprig thyme and parsley. Add salt & pepper to taste. Gently mix in crab to avoid breaking it up too much. When ready to serve, puree soup in blender in small batches. Serve cold to room temperature with a small scoop of avocado and crab mixture. Garnish with toasted almonds.

Stuffed Bell Pepper - Wellness 8


6 of your favorite color bell peppers, cut in half, cleaned & steamed to fork tender

1 head fresh broccoli, cut into florets and steamed

½ green bell pepper, chopped

½ red bell pepper, chopped

1 onion, chopped

1 lb good quality green onion sausage

2 roma tomatoes

1 bag fresh, washed spinach

6 organic eggs

¼ cup water

Olive oil

Sea salt & pepper

1 cup shredded fontina cheese

1 cup shredded parmesan


Lay steamed bell pepper halves in a shallow baking dish. In a large sauté pan, heat oil, sauté chopped onion and peppers until onion is clear. Add loose sausage and continue to sauté till cooked through. Add tomatoes. When they begin to break down a bit, cover with spinach and allow to wilt. Season with salt & pepper to taste. Scramble eggs in a mixing bowl with water. Add broccoli to pan and combine, then add eggs . Gently cook until eggs just begin to firm up. Scoop mixture into bell peppers to fill. Combine cheeses and sprinkle over peppers. Bake in a 350 degree oven for 40 minutes.

Cucumber Salad with Dill Sauce - Wellness 8


2 cucumbers, sliced

¼ cup, thinly sliced red onion


1 cup plain low fat yogurt

2 teaspoons lime juice

2 teaspoons apple cider vinegar

3 teaspoons chopped fresh dill

1 clove garlic, chopped

Sea salt & fresh ground pepper to taste .


Combine cucumbers & onion in salad bowl.

Add ingredients of sauce to a blender and puree for one minute.

Add sauce to salad bowl and toss to cover. Refrigerate one hour to blend flavors. Serve cold.

Mojito Lime Marinated Skewers - Wellness 9


½ pound chicken breast cleaned and cubed

½ pound 20-30 shrimp, peeled and deveined

1 each- red, green and yellow bell pepper cleaned and cut into large chunks

1 onion, quartered

1 pineapple, cubed


1 onion, chopped

1 tablespoon chopped garlic

1 lime juiced and zested

½ cup olive oil

1 handful of mint leaves

1 tablespoon agave nectar (optional)

1 teaspoon dried oregano

1 teaspoon cumin

1/8 teaspoon ground chipotle pepper (optional)

Sea Salt & pepper to taste


Place all ingredients for marinade EXCEPT LIME ZEST into a blender and blend until smooth. Place Chicken, shrimp, pineapple and vegetables into separate large zip lock bags. Pour enough marinade into each bag to coat contents. Place sealed bags in refrigerator to marinate for a minimum of 4 hours up to overnight.

Arrange vegetables, shrimp, chicken and pineapple on to skewers, sprinkle with zest and bake on a grill pan in a 400 degree oven for 20 minutes or until chicken and shrimp are opaque and vegetables are tender.

(Cooking Option)

For added flavor and presentation, take the skewers outside and cook on a hot barbeque grill until protein is done and you get some nice grill marks!

Wild Rice and Apple Salad - Wellness 9



3 tablespoons balsamic vinegar

2 tablespoons olive oil

1 garlic clove, chopped

1 teaspoon honey

1 tablespoon Dijon mustard

Olive Oil


2 cups chicken broth

½ cup brown rice

½ cup wild rice


2 medium apples, diced

2 celery ribs, diced

½ red onion, chopped

¼ cup sunflower kernels

1 cup grapes, halved

¼ cup dried cranberries

Sea salt and pepper to taste


Heat olive oil in a large saucepan. Add all rice and sauté just until brown rice begins to get some color. Add chicken broth and bring to a boil. Reduce heat, cover and simmer until liquid is absorbed and rice is tender, about 45 minutes to an hour. In a large mixing bowl, whisk together the dressing ingredients. Add rice and other ingredients. Serve warm to room temperature.

Melon Fruit Salad - Wellness 9


Fruit Salad:

½ small seedless watermelon, cubed

1/2 cantaloupe or honeydew melon, cubed

1 pint strawberries, washed and halved

1 bunch of grapes, halved

4 kiwi fruit, peeled and sliced

1 pint blueberries


Juice and zest of a lime

2 tablespoons of honey

¼ cup coconut flake


In a small bowl, whisk honey and lime.

In a large bowl, combine all of the fruit.

Pour honey lime mixture over the fruit and toss. Sprinkle coconut flake on the top and serve cold.


Melon seems to be one of the most alkaline forming foods that you can eat, which is why it was included in this meal. All melons, for that matter, are alkaline forming. You should try to include them as much as possible, especially if you are a big meat eater. Meat is acid forming and if consumed, should be balanced with alkaline forming foods. All three of these recipes are highly versatile. You can change the veggies on the skewers. You can add whatever, nuts, fruits, veggies, etc. that you like to the rice. Also, there are many different fruits out there to change the melon salad. Be Creative!

Also, as you know, we do our best to provide you with the best quality foods available in our limited market. I rarely eat chicken in my home. During our test kitchen, I purchased regular chicken from Rouses to save the long drive to Whole Foods. I should not have been surprised, but the chicken looked “swollen”, fluid filled, extremely large. Of course, for this meal, I made the drive to Whole Foods and got the free range chicken with no hormones or antibiotics. If you have never made this comparison, this chicken is a richer color, denser tissue and not extremely large or fluid filled. It even smells better. The taste is definitely much better. Only slightly higher in cost, it is worth the trip for this MUCH healthier option.

Apple & Smoked Gouda Crostini - Wellness 10


2 Granny Smith Apples

2 Red Delicious Apples

4 tbsp. Butter

1/2 medium red onion

2 ounces grappa (optional)

Whole wheat French bread, sliced

8 ounces smoked gouda cheese, shredded


Preheat oven to 350 degrees.

Peel, core and cube apples to ¼ inch dice. Chop the onion to a fine mince. In a sauté pan, melt butter, add onion and sauté until soft and golden brown. Add apples and cook until edges are soft. Add grappa if desired and lower heat.

Meanwhile, arrange sliced bread on a baking sheet. Brush lightly on both sides with olive oil. Place in oven and toast for about 3 minutes, then remove from oven, placed shredded cheese then apples on top of each slice. Return to the oven until cheese is melted. Serve warm.

Curried Cream of Pumpkin Soup - Wellness 10


2 sweet potatoes

3 carrots

¼ cup butter

1 cup chopped onion

2 cloves garlic, crushed

1 tsp. curry powder

½ tsp. salt

¼ tsp. ground coriander

1/8 tsp. crushed red pepper

3 cups chicken broth

16 oz. can packed pumpkin

1 cup half and half


Sour cream and

cherry tomatoes


Peel and dice sweet potato and carrot. Steam diced vegetables over boiling water in a steamer basket till fork tender.

In a large saucepan, melt butter, sauté onion and garlic until soft. Be careful to not burn Add curry powder, salt, coriander, and red pepper. Cook 2 minutes. Add broth. Boil gently, uncovered for 15 to 20 minutes. Lower heat and stir in pumpkin and half and half. Cook 5 minutes. Pour contents into a blender. Cover and blend until creamy. Return to pot. Add diced and steamed sweet potato and carrot. Serve hot. Garnish with a dollop of sour cream and cherry tomato.

Artichoke and Spinach Fritata - Wellness 10


6 eggs , beaten

½ tsp black pepper

Salt or seasoning mix to taste

1 tsp butter

½ cup chopped fresh spinach

½ cup chopped onion

½ cup artichoke hearts quartered

1 bunch of basil , finely chopped

1 ounce of your favorite cheese


Whisk eggs in a bowl with salt and pepper.

Heat oven broiler to high setting. In a large non-stick skillet, melt butter and sauté onions until soft. Add spinach and artichokes until cooked and heated through. Pour egg mixture on top. Sprinkle basil and cheese on top. When the mixture begins to firm up but the center isn’t completely cooked, transfer to the oven and broil 2 to 5 minutes or until top is golden brown. Slice with pizza cutter to serve.

Chocolate Beet Cake - Wellness 10


4 medium beets, trimmed, peeled and cut into 2 inch chunks

1 cup almond flour

1 cup all purpose flour

¾ cup sugar

½ cup unsweetened cocoa powder

1 and ½ tsp baking soda

¾ tsp salt

2 large eggs

¾ cup warm water

¼ cup safflower oil

1 tsp pure vanilla extract

½ cup light agave nectar

Coconut oil

Powdered sugar

Chocolate glaze: (Optional)

½ cup heavy cream

¾ tsp light agave nectar

3 ounces bittersweet chocolate, chopped


Cover beets with 2 inches of water in a pot. Bring to a boil. Reduce heat and simmer until fork tender, about 30 minutes. Drain. Puree in a blender until smooth. Preheat oven 350 degrees.

In a large bowl, whisk together dry ingredients – flour, sugar, cocoa powder, baking soda, salt.

In a separate bowl, whisk together wet ingredients – eggs, water, oil, vanilla and 1 and ¼ cups beet puree (reserve any additional for another use).

Whisk wet into dry ingredients until combined. Coat a 9 inch round pan with coconut oil. Pour batter into pan. Bake until a toothpick inserted into center comes out clean, about 40 minutes. Let cool on wire rack for 20 minutes. Remove from pan and let cool completely.

Garnish with powdered sugar or chocolate glaze.


Bring cream and agave nectar to a gentle simmer in a small saucepan. Pour over chocolate in a bowl. Let stand for 1 minute. Stir until chocolate melts and mixture is shiny and smooth. Let cool. Use immediately.

Cauli-Mash Shepherd's Pie - Wellness 11


1 large head cauliflower

3 tablespoons unsalted butter

½ cup sour cream

½ cup grated parmesan cheese

1 tablespoon minced garlic

2 tablespoons olive oil

1 large onion, chopped

2 carrots, peeled, cubed and steamed

2 cups mushrooms, cleaned and chopped

1 pound ground turkey

1 tablespoon tomato paste

1 cup chicken broth

1 teaspoon Worcestershire Sauce

1 cup green peas

½ cup grated sharp cheddar cheese

Sea salt and pepper to taste


Clean and cut cauliflower into small pieces. Steam for 12-15 minutes or till fork tender.

In a food processor or blender, puree cauliflower with butter, sour cream, parmesan cheese and garlic until almost smooth.

In a skillet, sauté onion in olive oil until translucent. Add mushrooms and cook for 3 minutes. Add turkey and cook until browned> Add tomato paste, chicken broth and Worcestershire sauce and cook until combined and an additional 20 minutes. Add carrots and peas and stir to combine. Add salt and pepper to taste. Preheat oven to 400 degrees.

In a 9 x 9 glass baking dish, spoon the turkey mixture over the bottom. Spread the cauliflower mash over the top. Sprinkle cheddar cheese on top and bake until brown and bubbly on top, about 10 – 15 minutes. Serve hot.

Collard's & Kale with Smoked Sausage - Wellness 11


2 large bunches collard greens

1 large bunch kale

1 large onion, chopped

2 tablespoons minced garlic

2 tablespoons olive oil

1 lb smoked sausage

4 cups chicken broth

Seasoned salt to taste


Wash greens well. Cut out thick stems and cut into bite sized pieces. In a frying pan, brown sausage on all sides until cooked through. Remove from pan and cut into small pieces. In a large pot on a stovetop, sauté the onions in olive oil until they are translucent. Add sausage and garlic to pot and cook 5 minutes. Add chicken broth, greens and seasoned salt to taste. Cover and simmer on low heat about 30 minutes until greens are tender. Serve hot.

Orange and Cranberry Scones with Orange Mousse - Wellness 11


4 cups milled almonds

4 teaspoons baking powder

¾ teaspoon salt

4 tablespoons unsalted butter

2 tablespoons coconut oil

1/3 cup 100% pure maple syrup

¾ cup cream

2 eggs

1 cup dried cranberries

2 teaspoons orange extract

3 tablespoons orange zest

¼ cup coconut flour

Coconut flour for work surface

Coconut sugar for top (optional)

Orange Mousse:

3 tablespoons sugar or Splenda

1 tablespoon cornstarch

¾ cup low-fat milk

3 tablespoons orange juice

½ teaspoon orange zest

1/8 teaspoon clear vanilla

½ cup light whipped topping

Berries for garnish



In a large bowl mix together dry ingredients, milled almonds, baking powder and salt. Place in a food processor, with butter and coconut oil. Pulse until combined.

In a separate bowl, combine maple syrup, cream, eggs, cranberries, orange zest and orange extract. Pour this mixture into the large mixing bowl with the other ingredients and mix well. Chill for 2 hours in the refrigerator. Turn dough out on to a surface floured with coconut flour. Roll or press to ¾ inch thick. Cut into small rounds or triangles and place on a baking sheet lined with parchment paper. Sprinkle with coconut sugar if desired. Bake 12 minutes at 375 degrees until lightly browned.


In a small saucepan, combine sugar or Splenda and cornstarch. Over medium heat stir in milk until smooth and bring to a boil , stirring constantly. Cook for 1 – 2 minutes until thick and bubbly. Remove from heat. Stir in orange juice, orange zest and vanilla. Place the pan in a bowl of ice water and stir for 2 minutes to cool. Refrigerate 1 hour. Serve with warm scone and garnish with berries.

Oatmeal with Blueberries and Almonds - Wellness 12


1 cup 100% oatmeal

1¾ cup coconut water

1 teaspoon cinnamon

1/3 cup 100% pure maple syrup

1 cup blueberries

¼ cup slivered almonds, chopped


In a saucepan, bring coconut water to a boil. Stir in oatmeal. I used quick cook oatmeal for convenience. Lower heat. Cover and cook for 1 minute, stirring occasionally. Remove from heat and let sit covered for 2-5 minutes. Fluff with a fork and stir in cinnamon, maple syrup, blueberries and almonds. Serve warm.

Stress-Free Omelet - Wellness 12


2 large handfuls fresh spinach, washed and stems removed

1 red bell pepper, cleaned, seeded and diced

½ bunch asparagus, cleaned and chopped into 1” pieces

1 onion, chopped

1 tablespoon minced garlic

8 large free range eggs

1 salmon filet (about ½ pound)

Olive Oil

1 lemon

Salt & pepper

Seasoned salt

Grated Parmesan Cheese (optional)


In frying pan, sauté spinach in a small amount of olive oil for about 1 – 2 minutes, just until limp. Salt & pepper to taste. Remove from pan and set to the side. In the same pan, sauté bell pepper, asparagus and onion in a small amount of olive oil for 5-8 minutes until tender. Add garlic and sauté an additional minute or two. Remove from pan and set aside. Season salmon with seasoned salt. In the same pan, sauté fish no more than two minutes on each side to brown. Remove from pan and set aside. Spray a 9 x 13” pan generously with non-stick spray. Open eggs in a large bowl and add ½ cup water. Whip eggs until well blended and fluffy. Pour just enough eggs to cover the bottom of the pan. Arrange all sautéed vegetables in pan. Cut the fish into bite-sized pieces. Arrange in pan. Cover with remaining egg and sprinkle with parmesan cheese, if desired. Bake in a 350 degree oven for 20 minutes or until egg is cooked.

Fruit with Almond Butter - Wellness 12


Your favorite fruit

Orange juice

Almond butter

Coconut water


Slice your favorite fruit and soak in orange juice. Refrigerate for at least 1 hour. Purchase almond butter made with only almonds. Add honey to taste and coconut water to thin. Spread on fruit slices.

Chocolate Ice Cream - Wellness 12


1avocado, peeled, seeded and frozen

1 banana, peeled and frozen

1 tablespoon vanilla

Almond milk, poured into ice cube tray and frozen

1/3 cup maple syrup

2 ½ tablespoons organic cocoa powder


Mix cocoa in a small bowl with 1/3 cup almond milk until smooth and liquid. Place into a high powered blender with frozen avocado and banana, vanilla, maple syrup and 8 almond milk ice cubes. Blend until smooth. Place in freezer to harden further if desired.

Fava Bean Salad - Wellness 13



2 cups fresh shucked fava beans (see notes below)

1 can artichoke bottoms, cubed

3 tablespoons finely chopped red onion

¼ cup parmesan or romano cheese rough grated or crumbled


3 tablespoons fresh lemon juice

¼ cup olive oil

Salt & pepper to taste


1. Toss first 5 ingredients in a large salad bowl.

2. In a small bowl, whisk olive oil, lemon juice and salt & pepper.

3. Pour dressing over salad and toss well.

4. Place in refrigerator for 1 hour. Serve chilled.


To shuck fava beans you must first wash the beans. Then fill a large pot with water and bring to a boil. Add the pods to the boiling water and boil for 2-5 minutes. Remove from the water and drop into an ice bath to stop the cooking. Open the pod and remove the beans. Fava beans, unless very young, have a second covering that must be removed. If you tear the edge of this “skin” and pinch the bean, it will slide out easily.

Steamed Artichokes - Wellness 13


2 artichokes, washed and trimmed (see notes)

½ cup dry white wine

5 bay leaves

the juice of 1 lemon

4 tbsp minced garlic

1 tsp butter

¼ cup Italian bread crumbs

½ cup olive oil

3 tablespoons lemon juice

salt & pepper to taste


In a large pot on the stovetop, place 2 inches of water. Then place all ingredients except artichokes. Then place a steamer basket in the pot. Place the artichokes, bottoms up in the steamer basket. Cover and steam for 45 minutes or until the bottom leaves come off easily. Remove from heat and cool. Whisk olive oil, lemon juice and salt and pepper. Remove leaves from artichoke and place in a large bowl. Remove and discard fuzzy “choke” and discard. Cube the remaining heart of the artichoke and place in the bowl. Pour dressing over leaves and hearts and toss well. In a skillet, brown bread crumbs in melted butter. Toss with leaves and hearts. Eat leaves by scraping the meat of the leaves off with your teeth. This is a finger food. May be served warm or chilled.


To trim an artichoke, carefully cut the spines off of the leaves with a scissors, then with your knife, cut about ½ inch off of the top and trim the stem to about ½ inch.

Fish with Lemon Butter - Wellness 13


1 pound of your favorite fish fillet (we used Amberjack)

2 tablespoons olive oil

2 tablespoons and 3 tablespoons unsalted butter

2 teaspoons fresh lemon juice

½ cup dry white wine

4 drops Tabasco sauce

5 drops Worcestershire sauce

Salt & pepper to taste

¼ cup capers

Old Bay Seasoning to taste


Preheat oven to 400 degrees. In a skillet, sauté fish filet on 1 side in olive oil and 2 tablespoons butter. Turn over into a baking pan and finish in the oven for 5 minutes. (see notes).

Melt 3 tablespoons butter in a skillet until bubbling, then quickly add lemon juice, white wine, Tabasco, Worcestershire, salt, pepper Old Bay Seasoning and capers. When it starts to bubble, pour over fish serve immediately.


The method to cook your fish will be different depending on the type of fish you use.

Pasta Milanese - Wellness 13



3 medium onions, chopped

1 large bulb fennel, chopped

1 Tbsp. olive oil

4 garlic cloves, chopped fine

4 oz. sundried tomatoes in olive oil, chopped

1 teaspoon red pepper flake

2 (2 oz.) cans anchovies

1 (6 oz.) can tomato paste

8 large tomatoes, chopped

1/2 cups water

1 tablespoon dried basil

1 tablespoon dried oregano

1 tablespoon sugar

salt, pepper to taste

Cooked spaghetti pasta


1 tsp butter

½ cup Italian bread crumbs


In a large saucepan, heat olive oil, add fennel and onions, cook until browned and caramelized (stirring occasionally). Add the garlic and sun-dried tomatoes, and red pepper flake. Cook briefly, then stir in the anchovies and cook for a couple of minutes, breaking up the fish as you stir. Add the tomato paste and cook for 5 minutes, stirring continuously. Add tomatoes, water, basil, oregano, sugar, salt & pepper. Mix well. Cover and simmer sauce for 1 hour, stirring occasionally. (See Notes)

Pour sauce over pasta, sprinkle with mudrica. Serve immediately


This recipe will produce a chunky sauce. For a smoother, thicker sauce, remove ½ of the sauce and carefully process in a blender. Then, return it to the pot. You can also use an immersion blender (like I did) to get your sauce to your preferred thickness).


is the traditional topping for Pasta Milanese is traditionally made using stale, hard Saint Joseph's bread which grated into fine crumbs and browned in a skillet then mixed with a little sugar and sometimes a pinch of cinnamon

Almond & Fig Cake - Wellness 13


¾ cup coconut oil, softened

¾ cup almond flour

¾ cup flour

3/4 cup sugar

½ cup honey

2 eggs, beaten

Pinch of salt

2 tsp almond extract


½ cup fig preserves

½ cup sliced figs


½ cup slivered almonds


Preheat oven to 350 degrees. Combine coconut oil, almond flour, flour, sugar, honey, eggs and salt. Add almond extract and mix well. Line a square 8x8 or 9x9 pan with foil. Spread ½ of batter into pan. Heat preserves to make them easily spreadable. Spread over batter. Layer sliced figs over preserves. Spread other ½ of batter on top. Sprinkle slivered almonds over top layer of batter and press them in slightly. Bake 40 minutes or until brown on top. Use foil to lift out of pan to cool. When cool, remove foil, slice and serve.

Roasted Tomato & Garlic Soup - Wellness 14


5 large tomatoes

2 yellow onions, chopped

3 heads of garlic (see notes)

½ cup white wine

1 tablespoon of tomato paste

1 tbsp of dried basil (you can use fresh, but use more and add at the end of cooking)

2 bay leaves

2 tablespoons ground thyme

Pinch of red pepper flake

4 cups chicken broth

1 tablespoon honey

½ cup heavy cream

½ cup olive oil

Salt & pepper to taste


Cut off tops of garlic and spoon olive oil on top. Wrap in foil, place in a pan and bake in a 375 degree oven for 1 hour. Wash tomatoes and remove top stem. Cut in half horizontally and remove seeds with a spoon. Place ¼ cup of olive oil in a large bowl. Season the oil with salt and pepper. Mix well. Dip the tomato halves in the seasoned oil and place, skin up, in a 9 X 11 roasting pan. Bake in a 375 degree oven for 20 to 30 minutes until skin is slightly brown and juices are bubbling. When done, set aside to cool. When cool remove skins. In a large soup pot, sauté onions in olive oil until translucent. Add tomato paste, basil, bay leaves, thyme and red pepper flake and continue to sauté stirring constantly until well combined and you can smell the spices come to life, about 3-5 minutes. Deglaze pan with white wine, cook 2 minutes. Add tomatoes to the pot. Add roasted garlic by squeezing the heads and popping the cloves into the pot. (no skin please). Cook about 5 more minutes. Add chicken broth, bring to a boil, reduce heat and simmer for 20 min or until liquid is reduced by 1/3. Then, remove the bay leaves and with a hand immersion blender, blend the soup until smooth. You can also do this in a blender in batches, but be careful of hot soup! Add honey and mix well. Thicken cream with a whisk and garnish soup with a tablespoon of cream.


Roasting garlic really enhances and deepens it’s flavor. If you try making the soup, why not roast a few extra heads of garlic and keep them in the fridge. It is great for soups, sauces, stuffings and much more! And did you know garlic is good for cardiac health?

Bacon Avocado Deviled Eggs-Wellness 14


6 eggs

6 slices of bacon

1 avocado, diced

2 tablespoons sour cream

1 ½ tablespoons white wine vinegar

2 green onions chopped fine

Salt & pepper to taste


Place eggs in a pot of water on the stovetop and bring to a boil. When the water boils, time eggs for 8 minutes. Meanwhile, fry bacon strips in a frying pan until crisp and place on paper towels to drain. After 8 minutes, remove eggs from heat and run under cool water to stop cooking. When completely cool, peel eggs. Chop 1 egg and place in a large mixing bowl. Slice the other eggs in half to create base for deviled eggs. Remove yolks and place in the mixing bowl. Crumble 3 slices of the bacon and place in the mixing bowl. Cube avocado and place in the mixing bowl.

In a separate mixing bowl, combine sour cream, white wine vinegar, green onions, salt & pepper. Whisk together well and mix into the 1st bowl until all ingredients are combined. Spoon this mixture into the egg halves and garnish with a piece of the reserved bacon.

Cod Fish Cakes-Wellness 14


1 lb cod fish filets

2 medium potatoes

3 green onions, finely chopped

¼ cup chopped parsley

2 tablespoons of parmesan cheese

2 garlic cloves, minced

1 tablespoon creole mustard

2 eggs, beaten

1 teaspoon salt

½ teaspoon pepper


1 cup milled almonds

1 cup toasted pecans

Olive oil


Steam fish on the stovetop in a large pot with a steamer basket for 4 minutes. Remove from heat to cool.

Wash potatoes, wrap in foil and bake in a 400 degree oven for 50 minutes or until fork tender.

In a large mixing bowl, flake fish. Mash potatoes and add to bowl. Add green onions, parsley, parmesan cheese and garlic and mix together well. Whisk eggs with creole mustard and salt & pepper. Pour over fish mixture and combine well.

Place pecans in a food processor and process until finely chopped. In a separate dish, mix pecans with almond flour. Shape fish mixture into the shape you like and cover on all sides with nut mixture. Brown on all sides in olive oil over medium heat.

Stuffed Cherry Tomatos with Honey Mustard Slaw-Wellness 14


1 green cabbage, shredded

Slaw Dressing:

3 tablespoon creole mustard

4 tablespoon honey

1/2 cup olive oil (slaw dressing)

3 tbsps white wine vinegar

24 cherry tomatoes


1 egg yolk

1 tablespoon lemon juice

1 teaspoon lemon zest

1 head garlic

½ cup olive oil (aioli)

24 pitted black olives

6 pitted kalamata olives

3 tablespoons capers

Salt & Pepper to taste


Wash and shred cabbage.

In a mixing bowl, whisk together mustard, honey, olive oil & vinegar. Toss cabbage with dressing until completely combined. Refrigerate 1 hour to overnight (see note).

Wash tomatoes. Cut off tops and a small sliver at the bottom so they will stand up on the plate. Spoon out the seeds.

For Aioli: In a food processor, process egg yolk, lemon juice and garlic until combined. Drizzle in olive oil while machine is running and an Aioli (mayonnaise) will form.

Rough chop olives and capers. Stir in olives, capers and lemon zest into the aioli. Spoon this mixture into tomatoes. Serve tomatoes on a bed of slaw.


If you make the slaw, know that the longer it sits in the refrigerator, the better it tastes as the cabbage soaks up the flavors in the dressing.

Summer BBQ Salad -Wellness 15


½ cup pulled pork (see recipe)

½ sliced barbequed hamburger

1 cup lettuce, washed & chopped

1 cup spinach, washed & stems removed

¼ tomato sliced

¼ cup shredded smoked gouda

1 sliced portabello cap

Olive oil

Salt & pepper to taste

1 cauliflower, cleaned and sliced


½ cup Mimi’s blender Barbeque Sauce

¼ cup of olive oil mayonnaise

3 tablespoons yellow mustard


Toss spinach and lettuce together and place on a plate. Arrange gouda over lettuce. Sauté sliced portabella caps in olive oil and salt & pepper to season. You may also grill portabello caps on the grill when you are barbequing.

Arrange tomatoes, mushroom slices, pork and hamburger as desired. Dress with your favorite dressing or us the one that follows.

Toss cauliflower with olive oil and salt & pepper. Spread in a single layer on a baking sheet and sprinkle parmesan cheese on top. Bake in a 400 degree oven for 20 minutes or until cheese is sizzling and browning. Allow to cool slightly, break apart into chunks and top salad with cauliflower.

To make dressing, whisk together sauce, mayonnaise and mustard. Spoon on salad and enjoy!


The Barbeque Salad is designed as a vehicle for your leftover barbequed items. You could easily replace the pulled pork and hamburgers for chicken and sausage, or whatever your leftovers may be! Also, I love a fruit salad. There are so many ways to do them. They are always a great healthy alternative dessert to cakes and pastries!

Mimi's Blender BBQ Sauce-Wellness 15


1 onion, chopped

Olive oil

2 tablespoons minced garlic

1 pinch of red pepper flake

1/8 teaspoon chipotle pepper

1 tablespoon paprika

¼ cup apple cider vinegar

4 tablespoons worchestechire sauce

2 tablespoons molasses

2 tomatoes, washed, seeded and chopped

2 tablespoons honey


Saute onion in olive oil until translucent. Add garlic and cook 2-3 more minutes. Add red pepper flake, chipotle pepper and paprika and cook 2-3 more minutes until you can really smell the spices. Deglaze the pan with the vinegar. When well combined, carefully place into a blender and add remaining ingredients. Puree until smooth. Be careful. Some of the contents will be hot. Return to pot and cook on medium simmer until liquid is reduced by 1/3 and sauce is thickened. This sauce is best for grilling beef pork and chicken.

Orange Ginger Fruit Salad-Wellness 15


1 cup watermelon

1 cup cantaloupe

1 cup strawberries

1 cup pineapple

½ cup blueberries

3 tablespoons honey

¼ cup fresh orange juice

½ inch chunk of ginger, peeled


Toss fruit in a large bowl.

Place honey, orange juice and ginger in a blender and blend until smooth. Pour over fruit and combine well. Cover and refrigerate 15 minutes or more to allow flavors to blend.

Pulled Pork - Wellness 15


1 bone in Boston butt pork shoulder roast

Your favorite spice rub

Olive oil

2 onions, sliced


Preheat oven to 225 degrees. Cover the roast with spice rub on all sides. In a large heavy pot, heat olive oil and sear all sides of the roast until brown. Place onion slices in the bottom of a large casserole dish. Place roast on top of onions. Cover the roast and bake in the oven for 6 hours. When it is done, it should be fork-tender and falling off of the bone. Remove the bone and excess fat. Shred the meat into bite sized pieces. Pour juices from the pan into a bowl and place in the refrigerator. When fat solidifies on top, remove it and discard. What remains is the connective tissue juices that are very flavorful. Heat in a pan and add a little barbeque sauce if you wish and pour over the shredded meat

Jimmy's Lemonade-Wellness 15

Basic Lemonade


4 cups fresh lemon juice

2-4 cups of water

Simple syrup

Simple Syrup:

1 17.5 ounce jar palm sugar

1 ½ 17.5 ounce jar water

3-4 heaping tablespoons honey

Combine in a small saucepan and bring to a boil, lower heat and stir until all sugar is dissolved.

Flavored lemonades can be made by steeping the following herbs in the simple syrup for 15 minutes then pairing with fresh fruit juices and adding to basic lemonade as listed below


1. Blueberry Ginger Lemongrass Lemonade

For the simple syrup - 3 lemongrass stalks and 2 chunks of ginger Fruit juice pairing - 4 cups blueberries, pureed and strained plus 4 cups water. OR

2. Strawberry Basil Lemonade

For the simple syrup - 5-6 stalks of basil

Fruit juice pairing - 4 cups strawberries, pureed and strained plus 4 cups water. OR

3. Watermelon Cantaloupe & Rosemary Lemonade

For the simple syrup - 5-6 6 inch sprigs of rosemary

Fruit juice pairing - 8 cups watermelon and 2 cups cantaloupe, pureed and strained.

Chicken Tonnato - Wellness 16


4 organic, free range chicken breasts, trimmed

1 2oz can anchovy fillets in oil

1 7oz can white albacore tuna in oil

1 large egg yolk

3 tablespoons capers, drained

2 tablespoons Dijon mustard

4 tablespoons fresh lemon juice

1 tablespoon water

1 teaspoon hot sauce

¼ teaspoon sea salt

Fresh ground pepper

½ cup olive oil

1 cup cherry tomatoes, halved

¼ cup chopped fresh flat Italian parsley


Pound each chicken breast to an even thickness with the bottom of a glass jar or mallet. Combine ingredients for chicken rub and sprinkle on both sides of chicken. Heat some olive oil in a skillet to medium high heat. Place the chicken in the pan and sauté for 8 to 10 minutes or until the edges turn opaque. Flip the chicken over, reduce the heat to low and cover the pan. Cook an additional 5- 8 minutes. Remove from pan and allow to rest for 2 minutes, then slice into strips.

For the sauce, combine anchovies, tuna, egg yolk, capers, Dijon mustard, lemon juice, water, hot sauce, salt and pepper in a blender and blend until smooth, drizzle in olive oil and continue to blend until the mixture is a thick smooth sauce.

Arrange chicken on a plate with tomatoes, drizzle sauce over the top and garnish with chopped parsley.


Tonnato is a sauce born in Italy. As you can see in the recipe, this sauce is made with tuna. Traditionally, it is served cold with veal (Vitello Tonnato). This is a very unusual ingredient for a sauce but it adds a ton of flavor and thickens the sauce nicely. The great thing about this method of sauce making is that it eliminates all of those thickening ingredients that make sauces bad for you like refined flour and dairy products like butter, milk and cream. This sauce is great on other things too like dipping raw vegetables and boiled eggs.

Chicken Rub

½ part coriander

½ part cumin

¼ part white pepper

¼ part black pepper

¼ part red pepper flake

½ part rubbed sage

1 part gumbo file

1 part onion powder

¼ part ancho chile powder

1 part garlic powder

¼ part cinnamon

½ part thyme

½ part sea salt


The spice rub ingredients are listed in “Parts”. This is to allow you to change the quantity of the mixture as it also can be stored and used for other things. “Parts” can be teaspoons, tablespoons or cups. The listed amount gives you the correct ratio of each ingredient.

Mushroom Florentine with Cauliflower Hollandaise -Wellness 16


4 cups cremini or button mushrooms, cleaned and stems removed

2 cups cauliflower florets

¼ cup vegetable stock

2 tablespoons fresh lemon juice

1/8 teaspoon cayenne pepper

1 lb fresh spinach

1 onion sliced into strips

2 heads of garlic, roasted

Salt & pepper to taste

Olive Oil


Cut off tops of garlic and spoon olive oil on top. Wrap in foil, place in a pan and bake in a 375 degree oven for 1 hour.

Toss mushrooms with olive oil and salt & pepper to taste. Roast in 350 degree oven for 40 minutes or until tender.

Steam cauliflower with vegetable stock in a saucepan until tender. Add to blender with lemon juice and cayenne pepper. Puree until smooth sauce is formed.

Sauté onions in olive oil with salt and pepper to taste. When translucent, squeeze roasted garlic heads into the pan and combine. Blanch spinach in boiling salted water for 1 minute and remove from water. Add to pan just to combine.

Serve spinach on plate with mushrooms on top. Drizzle with cauliflower sauce.

Chocolate Covered Banana Pops - Wellness 16


4 bananas

12 wooden skewers

8 oz good chocolate ( look for high percentage cacao)

1.5 cups salted cashews, chopped

1.5 cups roasted, salted pecans, chopped


Roasted Parmesan and Basil Tomatoes-Wellness 16


4 tomatoes, cleaned and halved

¼ cup parmesan or romano cheese

4 tablespoons fresh basil, chopped

2 tablespoons butter

Sea salt & pepper to taste


Spray a rimmed baking sheet with olive oil cooking spray. Arrange tomatoes cut side up on tray. Season with salt & pepper. Combine cheese and basil in a mixing bowl. Spoon mixture evenly on top of tomatoes. Melt butter and spoon butter evenly over the top of the tomatoes. Bake in a 375 degree oven for 10 to 15 minutes until bubbly. If you want the tops to brown, preheat the broiler and return the baked tomatoes to oven under broiler for 30 second or until desired doneness.

Fruit and Nut Nutrition Bars-Wellness 17


Tropical Escape

1 cup dried pineapple

½ cup cashews

¼ cup coconut flake

1 tablespoon orange zest

½ cup macadamia nuts

1/8 teaspoon sea salt- (optional if any of the nuts are salted)

Chocolate Dark Brownie

1¼ cup dates

½ cup almonds

¼ cup pecans

3 tablespoons chopped bittersweet chocolate

2 tablespoons cocoa powder

1/8 teaspoon sea salt

¼ cup walnuts

Carrot Cake

¼ cup raisins

¼ cup dried pineapple

1 cup walnuts

¼ cup chopped, shredded carrot

¼ cup coconut flake

2 teaspoons coconut oil

1/8 teaspoon sea salt

Peanut Cookie Dough

1¼ cup dates

1 cup peanuts

3 tablespoons chopped bittersweet chocolate

1/8 teaspoon sea salt


All of these bars are easily made in basically the same way. Soak all dried fruits in 1 cup of warm water for 5-10 minutes or until soft. Pat dry with paper towels. Process any hard ingredients like nuts, coconut and chocolate in a food processor until finely chopped but not a paste. Add softened fruit and any other flavor ingredients and continue to process until mixture begins to form a ball in the processor. Line a loaf pan with plastic wrap. Spray wrap with olive oil spray. Press mixture into pan. Refrigerate for 30 minutes or more. Use plastic liner to remove from pan. Cut into 6 bars.


The bars you sampled for dessert tonight are fashioned after a bar I have frequently enjoyed, called the “Lara Bar”. However, the “Lara Bar” does not compare in taste, by far, to this fresh, homemade version. I was very surprised at the difference and how easy they were to make.

This type of bar is available in stores who sell higher quality healthy foods or in bulk at Sam’s and Cosco. They tend to be expensive, but there are many fun flavor combinations and no preservatives or chemicals you cannot pronounce. In fact, when you read the ingredient labels, they are just food! They are highly portable, nutrient packed and are great for emergency snacking to avoid consuming the bad stuff. These bars will eventually be available on Wellness-To-Go, but until then, I hope you give them a try.

Pesto Roasted Talapia-Wellness 17



2 cups fresh basil leaves

¼ cup toasted pecans

1 head roasted garlic

½ cup grated parmesan cheese

1 cup olive oil

Sea salt & Pepper to taste

10 tilapia filets

1 cup red pepper, fine diced.

½ cup toasted pecans/walnuts, chopped


To roast garlic, chop off top and drizzle olive oil over the cloves. Wrap in foil and bake in oven 375 degrees for 1 hour.

To make pesto, place basil, pecans and parmesan cheese in blender. Squeeze out cloves of roasted garlic into blender. Drizzle in a little of the olive oil and put blender on high speed. Process until a smooth paste begins to form. Drizzle in the rest of the olive oil slowly until the sauce is smooth and bright green. Add salt & pepper to taste.

Spray a rimmed baking sheet with olive oil cooking spray. Place the filets on the sheet. Spoon pesto over filets to cover. Place in preheated oven at 375 degrees for 20 minutes. While that is cooking, sauté peppers in olive oil until tender and season with salt and pepper. Garnish cooked fish with peppers.

Brussels Sprouts Gratin - Wellness 17


16 ounces brussels sprouts, cleaned, trimmed and halved

3 tablespoons butter

¼ cup almond meal

¼ cup romano or parmesan cheese

¼ cup feta cheese

¼ cup chopped fresh basil

½ cup heavy cream


In a large pot with a vegetable steamer, steam cleaned brussels sprouts over boiling water for 10 minutes or until just fork tender, but still firm. Place brussels sprouts in a bowl. Melt 1 tablespoon of the butter and toss with brussels sprouts and salt and pepper to taste. Arrange brussels sprouts in a square baking dish.

In a mixing bowl, blend together the other 2 tablespoons of butter with almond meal, parmesan cheese, feta and basil with a pastry cutter to form a crumble mixture. Pour heavy cream over brussels sprouts and sprinkle crumble mixture on top. Bake in 350 degree oven for 30- 40 minutes or until crumble top begins to brown.

Beef Stew -Wellness 18


Gluten Free Foccacia - Wellness 18


Artichoke & Garlic Dip - Wellness 18


No Guilt Chocolate Chip Cookies - Wellness 18


-Wellness 19


-Wellness 19


-Wellness 19










Education Archives

Education Introduction

Below you will find the education worksheets from each of the Wellness Program events. Just click on the tab you wish to see and the information will open up below. If there is a topic you would like to see presented and discussed at the Wellness Program, please contact us. Also, keep scrolling down to view Wellness Program Recipe Archives.

Wellness 1-Forks over Knives Part 1

The Numbers

Heart Disease and Cancer are the top 2 killers in the US. Heart Disease – 652,500 deaths per year, Cancer – 553,900 deaths per year Due to Medical Care: 39,000 people per year die from unnecessary surgery and other hospital errors, 80,000 people per year die from other infections in hospitals, 106,000 people per year die due to adverse drug reactions Total: 225,000

Ancient Wisdom

Hippocrates 460-370 BC, Greece He laid the foundations of today’s medical practice. He said “Let thy food be thy medicine and thy medicine be thy food..”He believed the body could heal itself. The Hippocratic Oath is still recited by medical doctors today. It states “First, do no harm.” Dr. Linus Pauling – He was a colleague of Albert Einstein and other high level intellects. He had 48 PhD’s and 2 unshared Nobel Prizes. He said “Optimum nutrition is the medicine of tomorrow.”

How old is your food?

Read Labels. If you can’t pronounce it, don’t eat it. Better – eat only food with no label. Buy local to decrease time from plant to table. Buy organic to avoid toxins like herbicides, fungicides, pesticides, hormones and antibiotics. Avoid genetically modified foods.

Raw Foods and Superfoods

Eat raw to avoid breaking down and loosing the benefit of essential enzymes in fruits and vegetables. Back in the 1930’s researcher, Paul Kuochkoff said “51% of your daily intake of food should be raw.” Discover Superfoods and eat them! Our values are inverted. We spend money on rent or a car or a house instead of buying the best quality food we can. Everybody knows it… You are what you eat!/

Supplements and Doctor Training

Take good quality supplements. We need them to correct our daily nutrient deficiencies. From the US Poison Control Center – In 23 years there have been 10 deaths allegedly caused by vitamins, unproven. Please see numbers above! 25% of patients discharged from the hospital are more malnutritioned then when they were admitted. 80-90% of patients are admitted due to their poor state of nutrition. There are only about 2000 vitamins & minerals, but millions of chemical reactions in the body. So, a deficiency in any one nutrient can cause many different problems. Do not expect a medical doctor who studied medicine and practices medicine to have nutrition knowledge. Don’t be afraid to do your own research!

The Body’s Own Healing Mechanism

If you de-toxify and nourish your body, it will become healthy and can heal itself.

Heart Disease
A “Disease of Civilization”. Requires a life change. One half of all deaths are caused by Cardio Vascular Disease. In half of those, the first symptom is death!
Drug Money

The drug companies have something to say about it. Pharmaceuticals are not the way to go! Good health makes a lot of sense, but not a lot of dollars! When you take a new drug you are essentially embarking on an uncontrolled experiment. Drug companies like chronic disease because to make money, you have to take the drug for a long time. Basically we handle acute illness well with medications. Chronic illness, not well at all.

Wellness 2-Forks over Knives Part 2

Depression & Mental Illness

Dr. Abram Hoffer & Bill Williams, founder of Alcoholics Anonymous discovered using Niacin (Vitamin B3) was useful in treating depression and alcoholism. However, AA doesn’t promote the use of Niacin. The reason for this is believed to be that AA has been infiltrated by the medical community.

Our society does not accept the simple answers. If you are malnourished, you may be depressed (among other things). If you are depressed…go eat good food. Do not discount the power of the economics of the field of medicine and pharmaceuticals. “2 handfuls of cashews give you the therapeutic equivalent of a prescription dose of Prozac”, Andrew Saul. “Psychological treatments are important. But you can’t get anywhere with a psychiatric patient if their brain is hungry, malnourished or toxic. “, Dr. Ian Brighthope.

Detoxification and Weight Loss

You must remove toxins from your body. That has not registered with the medical community, or if it has, it is being ignored because what they do is prescribe toxins. “All medicines are foreign to the body and liver toxic, bar none!”, Charlotte Gerson.

Do you have amalgam mercury fillings? You must help your body to get the toxins out.

For cleansing and detoxification, consider…colonics, enemas, herbs that move toxins out, WATER! The body’s primary route for moving out toxins is through the bowels.


We treat the tumor. The tumor is not the cancer. If it was, you could remove it and it would not grow back. The reason they grow back is that we have not corrected the underlying problem.

In 1904 Professor John Beard of Edinburgh University wrote a thesis stating cancer is a healing process that has not turned off. With all the money we have thrown at cancer in this country over the years, cancer statistics have not improved, they have gotten worse.

Conventional medicine just does not work for cancer. If you want to cure cancer, you need to wreck the internal environment that the cancer depends on to survive. Do everything you can to build the immune system nutritionally. Stack the deck in your favor! If everyone demands nutritional therapy, we will get it and healthcare as we know it today will change!

A Whole New Paradigm

Medicine no longer has a lock on healthcare information. We need education, not medication. We must make nutritional our primary prevention strategy. Look for a doctor who can educate you on nutrition issues or who is at least willing to consider nutrition therapy. 1. You are what you eat. 2. You are everything you have ever done to yourself. 3. The choices you make directly affect the outcome of your life. Our healthcare system is really a disease care system…the more work they get, the more profit they make.

A Better Alternative

If you want something done right you have to do it yourself. You have to read. You have to dig. You have to want to know this information and you have to be willing to make changes based on what you learn. Stop being a patient and start being a person. Get information, learn, internalize and practice.

Taking responsibility is the only way out! Aim for 80% raw, organic covering all facets of fruits, vegetables nuts, seeds, seaweeds, sprouts, grasses, super foods & herbs.

Wellness 3

Water + Nutrition + Sun

Like our bodies, to grow food producing plants that are healthy, strong and disease resistant, our plants have needs for water, nutrition and sunlight. These elements are given to us free, from God. Once again, everything we need for healthy survival is provided.

You may say that water is not free. Rainwater is free, you just have to catch it. Find the places around your home where during a hard rain you get heavy downfalls and consider catching that water in a bucket and giving it to your plants. Consider installing cisterns to replace gutter pipes.

A good way to provide nutrition for your plants is to use composted materials in the soil. I compost in several ways. I have a composting pile in the back of my yard. I have 2 rolling composters and I have a vermiculture system. Worms eat my garbage and produce “castings” which provide rich nutrients for the soil. All of these practices provide rich black compost which can be mixed into the soil to provide nutrient content for plants.

Finally, sunlight is necessary for the processes which happen inside of a plant to occur and, not just light, but warmth. Since I built the greenhouse, I have seen this in action. Plants thrive in there. It is warm and bright most of the day. I have noticed that since our summer so far has been quite mild, and sometimes even strangely cool, my plants have not done as well as they were this time last year.

Remember, if you would like to try and grow something, you may visit the greenhouse and see what we have.

Wellness 4 - Review of Major Body Systems



Largest Organ of your body. 1/6th of your total body weight. Performs crucial roles in overall health and well being. It protects us from the environment. It acts as a barrier, protecting the inside from what is outside. It regulates body temperature and metabolism. It is how we interact with the world. It forms an important part of our identity. Take care of your skin by moisturizing, hydrating and proper nutrition – Vitamin E.


With each heartbeat, blood is sent throughout our bodies through arteries and returning through veins carrying oxygen and nutrients to every cell. Each day, 2,000 gallons of blood travel many times through about 60,000 miles of blood vessels that branch and cross, linking the cells of our organs and body parts. The heart is a key organ. As a hollow, muscular pump, its main function is to propel blood throughout the body. It usually beats from 60 to 100 times per minute, but can go much faster when necessary. It beats about 100,000 times a day. The heart gets messages from the body that tell it when to pump more or less blood depending on an individual's needs. When we're sleeping, it pumps just enough to provide for the lower amounts of oxygen needed by our bodies at rest. When we're exercising, frightened or stressed the heart pumps faster to increase the delivery of oxygen. Take care of your heart and circulatory system by controlling blood pressure, hydrating and proper nutrition-low fat and low salt diet.


The brain is one of the most complex organs in the human body. It is made up of more than 100 billion nerves that communicate in trillions of connections called synapses. The brain monitors and regulates the body's actions and reactions. It continuously receives sensory information, and rapidly analyzes this data and then responds, controlling bodily actions and functions. The brainstem controls breathing, heart rate, and other autonomic processes. The cerebrum is the center of higher-order thinking, learning, and memory. The cerebellum is responsible for the body's balance, posture, and the coordination of movement. In spite of the fact that it is protected by the thick bones of the skull, suspended in cerebrospinal fluid, and isolated from the bloodstream by the blood-brain barrier, the delicate nature of the human brain makes it susceptible to many types of damage and disease. The most common forms of physical damage are closed head injuries such as a blow to the head, a stroke, or poisoning by a wide variety of chemicals that can act as neurotoxins. Infection of the brain is rare because of the barriers that protect it, but is very serious when it occurs. To protect your brain avoid stress like it is brain poison. Stress shrinks areas the of the brain, including area called the hippocampus. Your hippocampus is the key to your memory. Stress releases all kinds of neurotransmitters and burns out the generators. Stress kills your brain and body. STOP IT. Do whatever it takes and whatever you like to reduce stress. Meditate, be positive, practice yoga, lead a balanced life, slow down, exercise, or whatever, but do anything and everything you can do to reduce stress. This is critical to caring for your brain. I’m getting stressed just thinking about it. Exercise, Exercise, Exercise – Healthy blood flow in your brain strengthens and maintains your neuronal connections. Control your thoughts. Positivity leads to a flourishing life. Use it or lose it. Exercise your mental abilities to keep them strong. For example, if you think creatively, you will strengthen the connections that you draw upon for creative thought. If you don’t think creatively, then you will eventually lose your ability to be creative. Studies show that by the time we are in our forties, we have lost almost all of our creative abilities. It’s disappearing a little more every day you fail to exercise it. It’s far easier to keep your connections than to try and recreate them. Eat a rainbow diet. These foods are loaded with phytonutrients and antioxidants. The nutrients are important brain food and the antioxidants are critical for your cell protection. When you burn energy you produce free radicals and you need antioxidants to gobble them up before they damage your cells. Eat complex carbohydrates. Eat 80% raw fruits and vegetables. The more fiber they contain the better. Pretend you will die if you don’t eat vegetables. Well actually don’t pretend because you will. Avoid the white foods – refined carbohydrates and white grains. Don’t eat trans- fats. They harden your cell membranes and make your brain slow. Eat Fish, Chicken, Turkey, and Beans For Protein – These are loaded with the amino acids required for your brain to make and maintain a balanced set of neurotransmitters. Eat small fatty fish like sardines, herring, and wild salmon. You need the fish for Omega 3 fatty acids. Take a safe molecularly distilled fish oil supplement if you can’t stand eating the other kind of fish. These fats are critical to your brain. Eat Seeds and Nuts for Fat and Protein – Almonds, walnuts, macadamia nuts, and pecans are excellent as are pumpkin, sunflower, flax and other seeds. These kinds of fat do not make you fat. Essential fatty acids are essential because your body can’t make them. Your brain is full of fat and you need the fatty acids for a healthy brain.

Control Your Blood Sugar – Too much glucose will kill your brain and too little will starve it. Your body has a complex glucose-insulin regulation system to control blood glucose levels, but you have to help maintain it. You can destroy it and many Americans do. Too much sugar, whole or refined, is a brain killer. Eat lots of fibers and get your carbohydrates from complex carbohydrates like fruits and vegetables. These will release into your bloodstream slowly and help keep a more constant level of glucose supplied to your brain. Vegetables are better than fruit. Control your weight. Excess fat mucks up everything. It plays havoc with your blood sugar. There is almost nothing better you can do for you health – brain and body.


The liver is located in the upper right-hand portion of the abdominal cavity, beneath the diaphragm and on top of the stomach, right kidney, and intestines. The liver weighs about 3 pounds, has multiple functions. The liver holds about 13 percent of the body's blood supply at any given moment. The liver regulates most chemical levels in the blood and excretes a product called bile, which helps to break down fats, preparing them for further digestion and absorption. All of the blood leaving the stomach and intestines passes through the liver. The liver processes this blood and breaks down the nutrients and drugs in the blood into forms that are easier to use for the rest of the body. More than 500 vital functions have been identified with the liver. For example. production of bile, production of certain proteins for blood plasma, production of cholesterol and special proteins to help carry fats through the body, conversion of excess glucose into glycogen for storage, regulation of blood levels of amino acids, which form the building blocks of proteins, processing of hemoglobin for use of its iron content. conversion of poisonous ammonia to urea which is then excreted in the urine, clearing the blood of drugs and other poisonous substances, regulating blood clotting, resisting infections by producing immune factors and removing bacteria from the bloodstream.


Completes the job of breaking down protein, carbohydrates, and fats using digestive juices of pancreas combined with juices from the intestines. It secretes hormones that affect the level of sugar in the blood. It produces chemicals that neutralize stomach acids that pass from the stomach into the small intestine by using substances in pancreatic juice. Contains groups of specialized cells which secrete:

Glucagon—raises the level of glucose (sugar) in the blood

Insulin—stimulates cells to use glucose

Somatostatin—may regulate the secretion of glucagons and insulin.

The risk for chronic pancreatic disease increases with alcohol consumption. Seventy percent of chronic pancreatitis cases are caused by chronic alcohol abuse. Three to four standard drinks per day over a 10 year period is the average alcohol consumption seen in patients who develop clinically significant chronic pancreatitis. Life expectancy of patients with advanced disease is typically shortened by 10-20 years.

Take care of your pancreas. Eat good nutrition, hydrate and don’t drink alcohol. I should add “in excess” here for my own benefit and the benefit of my close friends, but the truth is (and I like to speak the truth) anytime we put a toxic substance into our bodies, we put ourselves at risk and we are responsible for that which we do to ourselves…with love…Mimi.

Wellness 5 -

Wellness 6- Know Your Enemies


#1 DEFICIENCY – (last month) – in this country, we are overfed and undernourished.

#2 TOXICITY - There are many ways toxins enter our body systems.

Air –smoking by yourself and others, automobile exhaust fumes, residue from aircraft fuel, poisonous fumes from countless neighborhood industries, ex. Dry cleaners and refineries.

Water – chlorinators, fluoride, residues of drugs, industrial and agricultural run off

** Electrosmog - the invisible but constantly thickening electromagnetic fields surrounding us everywhere.

Food – In plants, Pesticides, fungicides, herbicides. Then, in processed foods, preservatives, artificial flavors and colors. Some food animals are raised on unhealthy food that has been additionally treated with growth hormones and antibiotics(eggs, meat and dairy).



Others: Naturally occuring allergens, pharmaceuticals, cosmetics, Immunizations, drug resistant bacteria, caustic chemicals of household cleaners. Ex. Chlorine Bleach, Ammonia, Sulfamic Acid, Phosphates

What can we do?

To the best of your ability, detoxify your environment.

Hyperalimentation by juicing

Detoxify by Juicing


Detoxify orally with castor oil and/or colonics/enemas

Work on your stress level

Non- Controllable Factors





Controllable Factors


Salt Intake



Tobacco/Alcohol Use


Mimi’s list

Pray, read “God’s Principles to live by” by Charles Stanley, take a hot bath or hot tub outside if weather is nice, take a swim, have a cup of tea with honey and lemon, or wine, or AH, spend some girl time with Sophia, call a friend, sit near a lit candle, better yet, go build a fire outside if it is cool, play my favorite music, organize something, work on an art project.

Wellness 7

Wellness 8

Wellness 9 -Acid- Alkaline Balnce

Acid – Alkaline Balance

Acid – Alkaline (Base) balance is measured on the pH scale – (potential Hydrogen) Higher numbers are more alkaline and lower numbers are more acid. (8.0 Alkaline vs. 0.5 Acid). The concept in general is that acid forming foods are bad for you and alkaline forming foods are good. The buildup of tissue acid wastes in the body can result in countless different illnesses.

Certain minerals in foods throw off alkaline or acid residues when metabolized. It is extremely difficult, if not impossible, to measure the level of acid toxicity in a person as it is determined by intake, metabolism and chemical hormone reactions. There are acid binding chemicals which bind acid toxins and leave behind alkaline forming residue. Then, there are alkaline binding chemicals which bind alkaline minerals and leave behind acid forming residue.

Acid Binding (Alkaline forming)







Alkaline Binding (Acid forming)









Plus your hormones cause body system reactions which result in the production of acid or base residues. Therefore, all ingested substances and all situations (physical, emotional, mental) that effect the body leave either an alkaline or acid residue.

The Great Alkaline Reserve - Your blood functions in very narrow pH parameters (7.35 to 7.45 pH). When pH is imbalanced, sickness results. If you eat excess foods that produce an alkaline forming result, you body will store the extra. However, you do not have an endless supply. Your body will do everything in it’s power to compensate for the imbalance. When reserves run out and your body is unable to continue to compensate, death occurs. To replenish and sustain your alkaline reserves, follow the rule of 80/20. 80% alkaline forming foods and 20% acid forming.

All critical body systems rely on acid /base balance. In order of alkaline dependency from highest to lowest, they are: Heart, Lungs, Stomach, Liver, Pancreas, Small Intestines, Kidneys, Thyroid gland, Spleen, Adrenal glands, Colon and Lymphatic System. It is also important to know that the Vagus Nerve, which is the largest nerve outside of the central nervous system and which directly or indirectly affects nearly every body part and system, is highly dependent on an alkaline environment. High levels of acid toxins in the body affecting this nerve can cause any number of problems.

See Social Readjustment Worksheet

What can we do? Well of course, destress, exercise and eat right.

Wellness 10 - Angiogenesis


The typical human body has 60,000 miles of blood vessels. The smallest of these are capillaries. There are 19 billion capillaries in our adult bodies. We get most of our blood vessels in the womb. As adults, new blood vessels do not develop except in certain circumstances. Our bodies have the remarkable ability to regulate the amount of blood vessels present at any time.

Angiogenesis is kept in balance by an elaborate system of “Stimulators” and “Inhibitors”. In certain diseases, the body has lost its ability to stimulate and/or inhibit angiogenesis properly. Angiogenesis is “Out of balance”. There are 70 major diseases which appear on the surface to be different which share abnormal angiogenesis as a common denominator.

Cancer begins as a microscopic group of abnormal cells which are no bigger than a cubic millimeter (the size of the tip of a pin). They cannot grow larger because they have no blood supply to provide oxygen and nutrients. When the body is working properly, it has the ability to balance angiogenesis, therefore preventing blood vessels from feeding cancers. Preventing angiogenesis is our most important defense mechanism. Without a blood supply, cancer tumors simply cannot grow. Once the cells have a blood supply, they are fed and tumors grow. The vessels that supply blood also provide an exit for cells to escape the tumor site and spread to other parts of the body. Unfortunately, many cancers are not diagnosed until a tumor has formed.

Anti-angiogenic Therapy is treatment for cancer by any means which cuts the blood flow and starves a tumor. There are about 12 drugs on the market today that target blood vessels that feed tumors. (Some are FDA approved.) This can be achieved because the blood vessels that feed tumors are different from our normal blood vessels in that they are unorganized, abnormal, poorly constructed and highly vulnerable to the treatments targeting them. Success with some cancers are higher than others due to many factors, one of which is we are treating cancer too late in the game. Our goal for prevention should be early intervention. Diet accounts for 30-35% of the environmental causes of cancer. On the next page is a list of naturally anti-angiogenic foods. Not everyone can afford expensive end-stage cancer treatments, but EVERYONE can benefit from a healthy diet based on local sustainable naturally antiangiogenic crops.

Obesity. Adipose tissue (or “fat”), is highly angiogenesis dependent. Shrink adipose tissue by cutting off the blood supply!

Use knowledge and take action! Eat your chemotherapy everyday!

Visit these sites for more information…,















Red Grapes



Herbs/ Spices


Black Pepper




Flax seed





Licorice root









Oils, Sauces& Sweets

Maple Syrup

Olive Oil

Soy Sauce



Beverages & Soups

Apple Cider

Cocoa Powder


Green Tea


Red Wine

Soy Milk

White wine




Bok Choy


Brussels Sprouts










Mustard greens










Soybean Sprouts


String beans

Sweet potatoes


Turnips and tops


Winter Squashes













Lima beans

Pine nuts

Sword Jackbean














Sea Cucumbers




Squid & Ink




Turkey (All dark meat)




King Oyster





Wellness 11 -Congestive Heart Failure

Congestive Heart Failure (CHF)

Heart failure affects nearly 6 million Americans. Roughly 670,000 people are diagnosed with heart failure each year. It is the leading cause of hospitalization in people older than 65.

What Is Heart Failure?

Heart failure does not mean the heart has stopped working. Rather, it means that the heart's pumping power is weaker than normal. With heart failure, blood moves through the heart and body at a slower rate, and pressure in the heart increases. As a result, the heart cannot pump enough oxygen and nutrients to meet the body's needs. The chambers of the heart may respond by stretching to hold more blood to pump through the body or by becoming stiff and thickened. This helps to keep the blood moving, but the heart muscle walls may eventually weaken and become unable to pump as efficiently. As a result, the kidneys may respond by causing the body to retain fluid (water) and salt. If fluid builds up in the arms, legs, ankles, feet, lungs, or other organs, the body becomes congested, and congestive heart failure is the term used to describe the condition.

What Causes Heart Failure?

CHF is like other disease processes we have talked about in that it is the result of sickness gone long term unchecked. The difference is CHF is a late condition often a consequence of other common disease processes gone long term unchecked. Some of these are poorly controlled high blood pressure, high cholesterol, diabetes and kidney problems. It can also be caused by smoking, which causes arteriostenosis, or artery constriction.

Heart valves can be malformed from birth and cause heart failure, but they can also be damaged from unhealthy overwork as we age. Also, damage can be caused to the heart by coronary artery disease, a heart attack or cardiomyopathy, or an improper functioning heart muscle.
There are other illnesses which, with the right set of circumstances, can lead to heart failure. Some of these are obstructive sleep apnea, alcohol and drug abuse, infections, and some connective tissue disorders. Basically, anything that puts an abnormal, constant strain on the heart could get you in trouble.

Some people have stable congestive heart failure but can decompensate when a change occurs to their body. For example, a person with congestive heart failure may be doing well but then develops pneumonia, an infection of the lungs, or suffers a heart attack. The patient's heart may not be able to react to the body's changing environment and does not have the capability or reserve to meet the body's energy needs. As well, acute decompensation may occur if the patient drinks excess fluid, has a large intake of salt that can retain water in the body, or forgets to take their routine medication.

Can congestive heart failure be prevented?

Congestive heart failure is the result of an underlying illness. Lifelong controlling of those risk factors may help with congestive heart failure prevention.

Wellness 12- Fight or Flight

Your Body’s Fight or Flight Response to Stress

What is the "fight or flight response”?

The "fight or flight response" is our body's primitive, automatic, inborn response that prepares the body to "fight" or "flee" from perceived attack, harm or threat to our survival.

When our fight or flight response is activated, sequences of nerve cell firing occur and chemicals like adrenaline, noradrenaline and cortisol are released into our bloodstream. These patterns of nerve cell firing and chemical release cause our body to undergo a series of very dramatic changes. Our respiratory rate increases. Blood is shunted away from our digestive tract and directed into our muscles and limbs, which require extra energy and fuel for running and fighting. Our pupils dilate. Our awareness intensifies. Our sight sharpens. Our impulses quicken. Our perception of pain diminishes. Our immune system mobilizes with increased activation. We become prepared—physically and psychologically—for fight or flight. We scan and search our environment, "looking for the enemy."

Once it has been triggered, what is the natural conclusion of our fight or flight response?

By its very design, the fight or flight response leads us to fight or to flee—both creating immense amounts of muscle movement and physical exertion. This physical activity effectively metabolizes the stress hormones released as a result of the activation of our fight or flight response. Once the fighting is over, and the threat—which triggered the response—has been eliminated, our body and mind return to a state of calm.

Is there a cumulative danger from over-activation of our fight or flight response?

Yes. The evidence is overwhelming that there is a cumulative buildup of stress hormones. If not properly metabolized over time, excessive stress can lead to disorders of our autonomic nervous system (causing headache, irritable bowel syndrome, high blood pressure and the like) and disorders of our hormonal and immune systems (creating susceptibility to infection, chronic fatigue, depression, and autoimmune diseases like rheumatoid arthritis, lupus, and allergies.)

What can we do to reduce our stress and turn down the activity of our fight or flight response?< /h5>
< p>1) Changing our external environment (our "reality"). This includes any action we take that helps make the environment we live in safer. Physical safety means getting out of toxic, noisy or hostile environments. Emotional safety means surrounding ourselves with friends and people who genuinely care for us, learning better communication skills, time management skills, getting out of toxic jobs and hurtful relationships. Spiritual safety means creating a life surrounded with a sense of purpose, a relationship with a higher power and a resolve to release deeply held feelings of shame, worthlessness and excessive guilt.

2) Changing our perceptions of reality. This includes any technique whereby we seek to change our mental perspectives, our attitudes, our beliefs and our emotional reactions to the events that happen to us. Changing our perceptions of reality is best illustrated by the proverbial saying, "when life gives you lemons, make lemonade." Without actually changing our reality, we can alter our perception of reality—viewing the difficulties of life as events that make us stronger and more loving.

3) Physical exercise can also turn down the activity of an overactive fight or flight response. Remember that the natural conclusion of fight or flight is vigorous physical activity. When we exercise, we metabolize excessive stress hormones—restoring our body and mind to a calmer, more relaxed state. For the purpose of stress reduction and counteracting the fight or flight response, we do not need to exercise for 30 to 40 minutes. Any form of activity where we "work up a sweat" for five minutes will effectively metabolize off—and prevent the excessive buildup of—stress hormones.

Also, exercise increases our natural endorphins, which help us to feel better. When we feel good, our thoughts are clearer, our positive beliefs are more accessible and our perceptions are more open. When we feel tired and physically run down, we tend to focus on what’s not working in our lives—similar to a cranky child needing a nap. It is difficult to be, feel or think positive when we are exhausted, sleep deprived or physically out of condition.

Wellness 13- Fats--Sugars

Fats..Know The Players

Sources of Monounsaturated Fats Olive oil, Canola oil, Sunflower oil, Peanut oil, Sesame oil, Avocados, Olives, Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews), Peanut butter.

Sources of Polyunsaturated Fats Soybean oil, Corn oil, Safflower oil, Walnuts, Sunflower, Sesame and pumpkin seeds, Flaxseed, Fatty fish (salmon, tuna, mackerel, herring, trout, sardines), Soymilk, Tofu.

Sources of Trans Fats Commercially-baked pastries (cookies, doughnuts, muffins, cakes, pizza dough), Packaged snack foods (crackers, microwave popcorn, chips), Stick margarine, Vegetable shortening, Fried foods (French fries, fried chicken, chicken nuggets, breaded fish), Candy bars.

Sources of Saturated Fats High-fat cuts of meat (beef, lamb, pork), Chicken with the skin, Whole-fat dairy products (milk and cream), Butter, Cheese, Ice cream, Palm and coconut oil.

Trans fat: eliminate this bad fat from your diet!

When focusing on being healthy, a good place to start is eliminating your consumption of Trans fats or Hydrogenated Oils. A Trans fat is a normal fat molecule that has been twisted and deformed during a process called hydrogenation. During this process, liquid vegetable oil is heated and combined with hydrogen gas. Partially hydrogenating vegetable oils makes them more stable and less likely to spoil, which is very good for food manufacturers—and very bad for you. No amount of trans fats is healthy. Trans fats contribute to major health problems, from heart disease to cancer.

Many people think of margarine and it is true that some margarines are loaded with trans fat. However, the primary source of trans fats in the Western diet comes from commercially prepared baked goods and snack foods. Avoid the words “partially hydrogenated oil” in ingredient labels.

What can you do?

Cook with olive oil. Eat more avocados. Reach for the nuts. Snack on olives. Dress your own Salad.

Sweeteners…Know the Players

Bad Guy #1: Aspartame

A common chemical sweetener used in diet soda and other low-cal foods. Some people report headaches or generally feeling unwell after ingesting anything containing the chemical. Animal studies suggest that aspartame actually increases blood glucose levels similarly to sugar, which could explain the association between diet soda and diabetes. Researchers have found that one harmful breakdown product is formaldehyde, a known cancer-causer.

Bad Guy #2: Agave Nectar

While your health food store likely stocks agave sweeteners, it may be best to keep them out of your cart. Many agave nectars consist of 70 to 90 percent fructose, that's more than what's found in high-fructose corn syrup. Even though it doesn't cause a big blood sugar spike the way regular table sugar does, agave's high fructose levels go directly to the liver, where the organ repackages it as blood fats called triglycerides, increasing heart disease risk. These high fructose levels can also contribute to insulin resistance, a risk factor for diabetes, as well as nonalcoholic fatty liver disease.

Bad Guy #3: Sucralose

Sucralose, better known by its brand name, Splenda, but sold under other generic labels as well, may originate with sugar, but the end product is anything but natural. It's processed using chlorine.

Bad Guy #4: Sugar

Sugar is made up of 50 percent glucose, the component that spikes blood sugar, and 50 percent fructose, the stuff that goes straight for the liver. It's the sheer quantity we're eating that's driving obesity and other diseases.

Bad Guy #5: High-Fructose Corn Syrup

Waistlines have been growing ever since high-fructose corn syrup, or HFCS, sneaked onto the food scene around 30 years ago. With a slightly higher fructose level than sugar, HFCS does most of its damage because it's added to an array of processed foods, including breads, yogurts, ketchup, and even salad dressing. Today, Americans ingest at least 200 calories of HFCS daily. (It's banned for use in organic food.)

Good Guy #1: Stevia

All types of stevia are extracted from the leaves of the stevia plant, but some forms taste better than others. Stevia contains zero calories, but its one downfall is that it doesn't work well for baking. Be wary of some stevia-related products on store shelves, though. Coke and Pepsi got the green light to use Truvia (a sweetener made in part from stevia extract, along with a sugar alcohol), but some of the ingredients could be derived from genetically engineered crops.

Good Guy #2: Sugar Alcohols

Popular sugar alcohol sweeteners include xylitol, sorbitol, and erythritol, natural sweeteners made through a fermentation process of corn or sugar cane. They contain fewer calories than sweeteners like pure sugar and honey, but more than stevia. Try to choose organic versions or ones derived from non-corn ingredients to avoid genetically engineered material.

Good Guy #3: Raw Local Honey

While honey does boast higher fructose levels, it also contains a bounty of cancer-defending antioxidants, and local honey has been said to help alleviate allergy symptoms. Don't limit your use of raw honey to tea, either. Use it to speed healing on burns, and as a natural antiseptic on cuts and scrapes. Honey also has a low glycemic index, so adding it to your tea or yogurt won't lead to energy-busting blood sugar drops later in the day.

Good Guy #4: Blackstrap Molasses

Blackstrap molasses is rich in iron, potassium, and calcium, making it a healthier choice than nutritionally defunct artificial sweeteners or even regular refined sugar. In fact, one tablespoon of blackstrap molasses provides more iron, but fewer calories and fat, than a three-ounce serving of red meat.

Good Guy #5: Real Maple Syrup

All types of sweeteners should be used in moderation, but turn to real maple syrup if you want a naturally sweet treat. It's lower in calories and packed with more minerals than honey, and may even ward off cancer and heart disease. There have been discovered 54 previously unknown compounds in maple syrup from Canada, many of which are anti-inflammatory (which protects your heart) and exhibit cancer-fighting antioxidant properties. Ironically, two of the antioxidants they found were later discovered to fight enzymes that lead to type 2 diabetes. When you're buying it, just make sure the label reads 100 percent maple syrup, not not high-fructose corn syrup and "natural maple flavoring."

Wellness 14 - Hydration

Hydration…Why is it so important?

Hydration is important because the body is comprised mostly of water. Water is more than half of your body weight. The proper balance between water and electrolytes in our bodies really determines how most of our systems function.

Optimum hydration helps our bodies perform important functions, such as removing waste through body fluids and urine, controlling body temperature, heart rate, and blood pressure; and maintaining a healthy metabolism. In fact, every cell, tissue and organ in your body needs water to function correctly.

Without it, the body begins to shut down. Symptoms of severe dehydration include altered behavior, such as severe anxiety , confusion, or not being able to stay awake; faintness that is not relieved by lying down; an inability to stand or walk; rapid breathing; a weak, rapid pulse; and loss of consciousness,

While striking a water balance in our bodies is something that happens naturally as we consume three meals a day coupled with beverages, most people aren’t aware that the body is only one or two percentage points away from a problem. As little as a 2% decrease in body water can lead to dehydration and performance difficulties . In a 3% or 4% decrease, there are physiological changes that occur that may have health consequences, such as increased heart rate and body temperature.

You lose water each day in several ways.

• When you go to the bathroom • When you sweat • When you breathe • You lose water faster when the weather is really hot • When you exercise • If you have a fever • Vomiting and diarrhea can lead to rapid fluid loss

Water is best. It is the best thing to drink to stay hydrated. Most people have been told they should be drinking 6 to 8 - 8 ounce glasses of water each day, which is a reasonable goal. Drinks like fruit and vegetable juices, milk and herbal teas can contribute to the amount of water you should get each day. Sources of water also include foods, such as fruits and vegetables whish contain a high percentage of water. Sports drinks with electrolytes, may be useful for people doing high intensity, vigorous exercise in very hot weather, though they tend to be high in calories.

Symptoms of dehydration include:

• Little or no urine, or urine that is darker than usual • Dry Mouth • Sleepiness or fatigue • Extreme thirst • Headache • Confusion • Feeling dizzy or lightheaded • No tears when crying

Don’t wait until you notice symptoms of dehydration to act. It can be hard to recognize when you’re dehydrated, especially as you age. Actively prevent dehydration by drinking plenty of water.

You may need to increase the amount of water you are drinking if you:

• Have certain medical conditions, such as kidney stones or bladder infection. • Are pregnant or breastfeeding • Are going to be outside during hot weather • Are going to be exercising • Have a fever, or have been vomiting or diarrhea • Are trying to lose weight

Wellness 15

Wellness 16

Wellness 17-Consumption of Wheat

What you should know about the consumption of Wheat products

“Your genes load the gun, the environment pulls the trigger.”, Dr. Oz

The cornerstone of many chronic disease processes is the perpetuation of the inflammatory process. This is true in the case of heart disease, diabetes, depression, autoimmune disorders, cancer, dementia and many other neurological disorders. The result of the consumption of wheat is system wide inflammation.

Wheat (and several other grains) contains the protein composite “Gluten” (Latin for “Glue”). This is the substance in dough that acts as an adhesive material and gives dough its elasticity. Gluten plays a key role in leavening. It is in our breads, crackers, baked goods and pizza dough. It is one of the most common food additives on the planet. You will also find it in cheese spreads, margarines, sauces and gravies as well as personal care products like conditioners and volumizing mascaras.

The building blocks of Gluten are glutenins and gliadins. Sensitivity to either of these or any of their parts results in a reaction that switches on the inflammatory process. You may have heard of Celiac Disease and the requirement of patients with the disease is to consume a “Gluten Free” diet. Celiac Disease is the extreme sensitivity to gluten. Food sensitivities are generally a response of the immune system. They occur when the body lacks the correct enzymes to digest certain foods. Undigested foods interfere with nutrient absorption in the gut. The immune system then springs into action by releasing inflammatory chemicals (cytokines) and killer cells to wipe out the problem. When a condition is prolonged, this attack persists and causes damage to body tissues. Cytokines are highly antagonistic to the brain. Elevated cytokines are found in patients with Alzheimer’s, Parkinson’s and Autism.

Modern wheat is not the same wheat our ancestors first figured out how to farm and mill. In fact, today’s grains bear little resemblance to the grains that entered our diet 10,000 years ago. Using genetic engineering in labs, we have changed wheat to genetically to increase yield, appeal to peoples palates, be pest and disease resistant and to be structurally different to accommodate for other changes we have made. One adverse result of these changes is that it is extremely addictive.

Our society preaches low fats. Fat is your brain’s best friend. It is composed of fat, particularly cholesterol. Certain vitamins that have crucial roles in the body are fat soluble. These vitamins are A D E and K. Vitamin K causes your blood to clot. Low levels of Vitamin D have been associated with Schizophrenia, Alzheimer’s, Parkinson’s, depression, and a number of auto immune diseases like Type 1 diabetes.

Wellness 18-Cholesterol

Cholesterol…the Bad Guy?

Cholesterol is a waxy, fat-like substance that’s found in all cells of the body.

Your body needs some cholesterol to make hormones, vitamin D, and substances that help you digest foods. Your body makes all the cholesterol it needs. However, cholesterol also is found in some of the foods you eat.

Cholesterol travels through your bloodstream in small packages called lipoproteins. These packages are made of fat (lipid) on the inside and proteins on the outside.

Two kinds of lipoproteins carry cholesterol throughout your body: low-density lipoproteins (LDL) and high-density lipoproteins (HDL). Having healthy levels of both types of lipoproteins is important. LDL cholesterol sometimes is called “bad” cholesterol. A high LDL level leads to a buildup of cholesterol in your arteries. HDL cholesterol sometimes is called “good” cholesterol. This is because it carries cholesterol from other parts of your body back to your liver. Your liver removes the cholesterol from your body.

HDL – 60 mg/dl or higher is good

LDL -130 mg/dl to 160 mg/dl borderline high

160 mg/dl and up is high

Total cholesterol- over 240 mg/dl is high

Triglycerides – over 150 mg/dl high

Heart disease is a condition in which plaque builds up inside the coronary (heart) arteries. Plaque is made up of cholesterol, fat, calcium, and other substances found in the blood. When plaque builds up in the arteries, the condition is called arthrosclerosis. From the majority of the cardiology community, what we have heard is that high blood cholesterol is believed to be the highest indicator of risk for heart disease. In fact, risk for heart disease is diagnosed with the above numbers.

The Problems

If you want to stop or prevent heart disease, you must look at all known causes. There is a list of about 300. Some of them overlap. LDL’s have multiple ingredients. Also, there are large LDL which are buoyant and benign. Then there are small LDL particles which get under the endothelial cells in arteries and form plaque. These are the true bad LDL. However, lab values do not indicated whether LDL is large or small. So, we have taken the lab values, what started out as a “measuring stick” for the risk of heart disease and we treat the “stick” by cutting fat and then rechecking lipid levels, which doesn’t work or worse, prescribing medications to lower blood cholesterol. It should be noted that the “Statin” business is a 23 billion dollar industry in which nearly 98% of cardiologists have subscribed.

Physicians who are reading the newest studies and information on health and wellness know and advise their patients that to treat or prevent heart disease, you must distill down all of the information to the basics.

1. Eliminate all wheat and limit carbohydrates (not fat) because these are the only foods that, when consumed, trigger the formation of small LDL particles. Small LDL particles are found in the bloodstream of almost all heart disease patients.

2. This diet would naturally lower blood sugar.

3. Normalize Vitamin D 60-70mg/dl

4. Consume Omega-3 Fatty Acids in food/supplement form

5. Normalize Thyroid function with supplemental Iodine

6. Find & treat a genetic cause.We have a cognitive disconnect when it comes to our health and medicine. People are discouraged by the idea that “diet can make a difference”. We have been given diets, the wrong diets, and they have not worked. We must find and construct the ideal diet. This diet must include foods that we are evolutionarily adapted to consume. These foods must minimize all diseases we have control over. If you pay attention, you will see that the folks who are truly and deeply engaged in acquiring optimal health and helping others do the same are talking to each other, not their primary care physician.

Wellness 19

Wellness 20

Wellness 21

Wellness 22

We have partnered with landscape designer, Eco-Urban, to build over 1000 square feet of raised bed garden space in the rear right corner of the church property. This area will serve as a place to grow foods for the Wellness Program and provide a space for members to grow their own fresh foods and learn valuable growing skills.Olimometer 2.52

Jennifer Doucette comes to us as an experienced hobbyist beekeeper. I was certified in North Carolina during my Katrina hiatus raising bees in my backyard.  More recently I was approached by friend and co-worker, Michelle about raising bees for Sanctuary Farms.  I  jumped at the chance to revisit my long lost craft.  It is with much enthusiasm and new ...
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