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


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.

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

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


Healthy Veggie Dip


Melissa’s Yogurt Dip

1 32oz container of Plain Yougurt (I like organic greek style)
1Tbsp chopped organic parsley
1Tbsp chia seeds
Salt & Pepper to Taste

With a Cheese Grater or Micro Plane Finley Grate Organic Veggies
¼ small Red Onion
½ Carrot
¼ Bell Pepper (any color is great)
1 clove of Garlic (add more if you like the spicy garlic flavor)
¼ Cucumber

Mix all ingredients together. You can eat this dip right away however it is best when you let it sit for a day.

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/

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