Sproutin’ Green Smoothie

¼ cup coconut milk
1/8 cup raw almonds
2 cups distilled or purified water
1 Rainbow Chard leaf
½ cup sunflower sprouts
1 ½ cups strawberries
1 cup fresh blueberries
1 banana
1 tsp flax

Blend until smooth. This smoothie is light green in color. For my own son, I put this smoothie in a travel coffee cup so he can’t see it!

Tammi Hoerner, CHHC, AADP, MH


Relationship Enrichment

As the season is changing we are blessed here in Colorado with long days and warm nights and a number of outdoor activities that allow for creative and fun activities to enrich your relationships, provide more quality time with your family and connect with your community.

Here are just a few:

1) Invite your partner to go on a walk  3-4 times per week. This will not only allow you to enjoy the weather and each other but will also get your muscles moving and provide a daily dose of vitamin D.  Take advantage of the beautiful sunshine!

2) Plan a picnic or outdoor BBQ. This is a great way to break out of your evening routine and include the whole family in preparing a fun and healthy meal. Bring along a few games, a deck of cards, or art supplies to continue building relationships and create lasting memories.

3) Plant an outdoor or indoor herb/vegetable garden. Creating a small herb garden or a planter for fresh vegetables is much easier than one may think. A few fresh organic herb sprouts can be as little as $5.00 at your local natural foods market or hardware store and a packet of seeds for planting range from $0.40- $2.00. This is a hands-on way to educate your children on sustainable living and impart taking responsibility and caring for the environment.


For the singles!


1) Designate a few evenings a week to visit your local dog park or the park closest to your community. This is a great way to meet new people and enjoy some time outdoors.

2) Take up a new sport or hobby. Sign up to walk or jog in a local 5k, challenge a friend to a tennis game or join your nearest Rec Center. There is a great sense of accomplishment when you set goals or learn something new.

3) Throw a summer themed dinner party! There are a number of fresh and easy summer recipes to be found online that take no time at all. Turn it into a pot luck or have everyone join you in the kitchen to prepare the meal! This will not only enrich your current friendships but may even spark some new ones!




Enriching your relationships and your life is up to you! There are a number of fun and easy ways to move forward and there is no better time than right now!



Cydney Morgan, Counselor and Wellness Practitioner

Blueberry Coconut Milk Ice Cream

Tammi’s Ice Cream Fix!

5 cups organic frozen blueberries

3 – 4 cups vanilla coconut milk

 Use the kind of coconut milk  you can find in a carton similar to soy, almond and hemp milk. Stay away from the canned coconut milk. You can also find it in the refrigerator section

2 T organic honey

Blend until smooth and creamy. May need to scrape off the sides depending on what type of blender you have. Serve immediately or store in freezer for up to two days.

Tammi Hoerner is a Certified Holistic Health Coach who specializes in supporting busy professional moms in finding their best health.

To schedule a Free (value $79.00) Breakthrough session with Tammi, call 303-304-7460.

Meal Planning 101

Working together, we identify many foods that work well in your body and for your busy life. Some of these foods may be new, some you’ve been eating for along time. This new knowledge may feel overwhelming when you sit down to begin shifting your meals. I have created this tip sheet to help you create your own meal plan based on the foods that we find do the best in your body. How to pull these foods into meals, where to find great meal ideas, and how to create a plan to put this new knowledge into action.
Collect recipes – I give lots and many recipes over the course of time we will work together, but I am not your only resource. You may look online, buy cookbooks, or visit your E-Group site on Ning. (You will have received an invitation to join this group from me, as part of my service to you)
Choose Meals – Using a blank sheet of paper, choose a set of meals for each day. Consider days you may be working and days you have off. Take time to consider special occasions or days you plan on being “out”, as well as any events you may need to take food to. Be sure to include breakfast, lunch and dinner. Keep in mind the foods we have discussed and any suggestions you have received from me during y our program so far.
Write your list – Once you have chosen meals for each day between shopping trips, use this to create your shopping list. Watch for items duplicated and simplify your list.


Keep in mind, you may simplify further by creating dishes with common ingredients, such as rice, or quinoa. Make this the base of your dish and see how many ways you can make it.
I suggest doing this meal planning every week or bi-monthly as often as you shop. Adjust it accordingly as you find new foods, recipes, and what meals work best for you.
To save additional time, create a binder where you keep your favorite recipes. This will narrow your search for meals and save time. Over time, you will have foods you fall back on, identify staples such as rice and almonds that you want to keep around as a frequent food you consume.
For more tips, be sure to keep in touch, get my newsletter, be on the Ning network, and frequent any available workshops or classes we are offering.

By:Tammi Hoerner


Eating in the Know

Everyday we are surrounded by assaults from media messages that lead to confusion when it comes to choosing foods that are healthy for ourselves and for our family. Everywhere we look the media and agribusiness are pulling on our strings. From highway billboards, to product packages, misleading and often flat out false health claims are being made. Who do you trust? How can you tell who is honest? How do you tell the good stuff from the bad stuff?

Truthfully, if you want to simplify your life, the best way is to never eat packaged food. (Wow, that feels drastic, doesn’t it?!) It is possible to eliminate prepackaged, prepared foods from our shopping carts, but it feels uncomfortable, and can incorporate a whole lot of priority jumbling when you are trying to do this on your own. What do you cook? What goes best with what? Further, HOW do you cook it!?

Whole foods supply what we need to live dynamic, energetic, healthy lives. At one point in time, not long ago, whole foods were all we had. Until the 1940’s, people existed without prepackaged, instant dinners and were much healthier for it. (Ask your grandma!) Foods that come directly from nature are packed with vitamins, fiber, phyto-chemicals, and antioxidants. Many are easy to prepare, most are completely portable, and with a bit of practice, they can quickly become practical too! Still, it can be overwhelming to eliminate packaged foods, so suddenly, from your diet. In the real world, change takes time.
Here are some tips to help you begin to bring whole natural foods to your table:
*Try to find recipes that call for whole foods such as grains, vegetables, fruits and legumes of any kind.
*Opt for recipes with 5 or fewer ingredients, which will simplify preparation.
*Choose a diverse range of colors when you are shopping for whole foods, this includes legumes and grains!
*If you are feeling tight on time, opt to serve raw foods. Raw foods have much needed enzymes that assist our bodies in assimilating the nutrients in the foods we eat! This is like adding extra points in the game of life! Tip: Chop fresh veggies such as broccoli, carrots, radish, cauliflower, jicama, and endive. Serve with sweet pepper hummus. This is a very nutritious meal and is fun for kids to eat!
* If you are opting for packaged foods, (It’s okay, we all do this sometimes.)

Read the labels carefully. I always suggest to my clients to look at the ingredients before you look at anything else.
Do not buy what you don’t know.

 *Ask yourself, is this food going to nourish me?
 *Avoid sucralose, saccharin, high fructose corn syrup, and aspartame.
 *Do not consume hydrogenated oils of any type (these are trans fats and it is legal for a manufacturer to put .5 grams of hydrogenated oil per serving in a product and state 0% trans fats!)
Over all, including more whole foods in your diet, reducing processed foods, you will find a dynamic effect in your health and the health of your family. Being knowledgeable about what is healthful and what is not feels complicated these days. Following these simple tips will help you to become a more educated consumer.

Tammi Hoerner is a board certified Holistic Health Coach, who specializes in helping busy moms and professional women find their way back to their healthiest and happiest selves, one step at a time. Tammi is President of New Beginnings Health & Wellness and Director of The Nourished Life.

 To learn more about Tammi and her coaching program visit: http://tammi-hoerner.healthcoach.integrativenutrition.com/

It’s Better to Eat a Twinkie with Gratitude

As a holistic health counselor and conscious eater I have firsthand experience of my own and others turmoil’s around personal shifts in health and nutrition.  I have come a long way from neurotically not caring at all what I ate as long it tasted good, to neurotically only eating the highest quality organic, biodynamic, anti-biotic free, preservative free foods. I have been vegetarian, only eaten raw foods, and have rigidly erased one ingredient after another in the attempt and quest for optimal health. Essentially it has been an amazing but often inflexible path when I decided to take my health into my own hands. The sanity was that I had been sick for most of my life, and had completely healed myself through holistic remedies, particularly nutrition.

Although I felt better, most of my health symptoms diminished and I was well educated about nutrition, my health became unmanageable when I would visit family or friends.  My mama’s meals I loved as a child became a haven for my nutrition-snob criticisms and rationalizations for why I shouldn’t eat it. When a good friend would invite me out to a local burger joint I would pass. When the birthday cakes would be sliced I would deny myself the pleasure, and instead think all about the studies and facts about food that were now controlling my life.  

Essentially my education was now making me too smart for my own good. I wasn’t able to enjoy a meal without having a parade of after thoughts and regret. I had forgotten how to enjoy life, family, and celebrations where food often plays an essential role, regardless of how healthy or unhealthy those foods may be. Now I am not saying to disregard healthy food choices, particularly if there is an illness you can heal through modifying certain foods. I am saying that after going through an evolutionary process in my nutritional paradigm, I have come to a middle ground. I will never forget when one of my greatest mentors said to me “I don’t care what kind of biodynamic fancy foods you are eating if you are feeling horrible on the inside. It would probably be better to eat a twinkie with gratitude.”

I am not de-emphasizing the importance of having a solid ground and knowledge of supportive foods and lifestyle habits. Certain diseases and healing processes require each of us to say no to certain foods at particular points in our lives. The strictness that may arise from the process of shifting our personal health needs may be the perfect learning curve for finding true balance. We are never going to be perfect in our food choices, but being perfect isn’t the goal, being healthy is. One way I recommend to clients in supporting this process is called the “90-10 diet”. This means that 90% of the time we make healthy choices, 10% of the time we indulge with joy!  Go to the birthday party and eat the cake, go out with your friends and get what you would really love to eat on the menu without guilt or shame about it. Most importantly enjoy your life, enjoy every bite of food, enjoy your family and its traditions, and be grateful for all you have, your health depends on it.

Written By: Rebecca Elise Norton

Rebecca Elise Norton is a Brooklyn bread Holistic Health & Nutrition Counselor, Teacher, and Contemplative Artist empowering individuals and groups to live healthy and inspired lives. Her background also includes in depth study of Expressive Arts, Contemplative Christianity, Buddhist meditation, Peruvian Shamanism, and Jungian Dreamwork. Through personal commitment to health and life visioning Rebecca believes we each have the potential to awaken to the loving, creative, and abundant Presence that seeks to express through us.

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