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


Mmmmm Cabbage Rolls!

Melissa’s Healthy Cabbage Rolls

1 can whole pealed tomatoes
1 can tomato paste
1 good-sized head of cabbage or 2 small heads (I used a small green and a small purple)
     *reserve the best 12 leaves from the outside of the cabbage trying not to tear or damage them they will be wrapped around the rolls
1lbs ground turkey
1 egg (beaten)
1 small white onion chopped
2 cloves of garlic chopped
1 ½ tsp ground white pepper
1-2 Tbsp ground chilli powder
1 tsp ground nutmeg
1 ½ C cooked rice (I prefer Lundberg Mahogany Blend, it adds a great nutty flavor and is a raw food)
Salt & Pepper to taste

Preheat Oven to 375

Cook the rice as directed on package. While the rice is cooking boil the reserved leaves of cabbage until soft, remove from water and let drain. Place the tomatoes, tomato paste, chilli powder, and nutmeg in blender and blend till smooth. Chop the remaining cabbage and blend with the chopped onion, chopped garlic, white pepper and salt to taste. Mix together by hand the beaten egg and ground turkey and add the seasoned veggie mix and rice to the meat and egg. Form the meat mixture into balls that are a bit smaller than a baseball. Wrap the meat balls with the 2 cabbage leaves place in greased pan. Once all of the meat is used pour over the tomato sauce from the blender.

Bake 45mins @ 375

I hope that everyone enjoys this as much as my family did. This recipe works great if you need to prep it the day before you want to bake it.

Written By: Melissa Klapperich L.M.T.                http://www.amtamembers.com/melissaklapperich

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/

Busy Mom’s Make Breakfast Fast!


Making life as a busy mom easier…
Super Simple Breakfast Smoothie (for the one that wont eat leafy greens)

1 cup frozen strawberries
1/2  cup frozen rhubarb
1 fresh banana
7 – 8 young spinach leaves
6 walnuts
1/8 cup chia seeds
1 1/2 cups coconut milk
1 cup honey yoghurt
Blend until smooth. If you like your smoothies thicker add more frozen fruit, if you like more liquid add water or more coconut milk.
Serves 4

By: Tammi Hoerner

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