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Healing Nourishment
Serving General Area
Riverhead, NY 11901
Uber
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My Approach
Health Coaching
Recipes
My Approach
My Approach
I practice a holistic approach to health and wellness, which means that I look at how all areas of your life are connected.
Does stress at your job or in your relationship cause you to overeat? Does lack of sleep or low energy prevent you from exercising? As we work together, we will look at how all parts of your life affect your health as a whole.
My approach is not to dwell on calories, carbs, fats, and proteins.
It is not to create lists of restrictions or good and bad foods. Instead, I work with my clients to create a happy, healthy life in a way that is flexible, fun and rewarding.
Together we’ll work to reach your health goals in areas such as achieving optimal weight, reducing food cravings, increasing sleep, and maximizing energy.
As we work together, you’ll develop a deeper understanding of the food and lifestyle choices that work best for you and implement lasting changes that will improve your energy, balance and health.
Concepts
Here are some concepts that we will explore during our work together:
Bio-individuality
The concept of bio-individuality is that each person has unique food and lifestyle needs. One person’s food is another person’s poison, and that’s why fad diets tend to fail in the long run. Working on the principle of bio-individuality, I’ll support you to make positive changes that are based on your unique needs, lifestyle, preferences, and ancestral background. I use a personalized, holistic approach to ensure that you will have great success!
Primary Food
It’s easy to overlook all of the things that contribute to our sense of nourishment and fulfillment. It’s not just the food we eat, but all of the other factors present in our daily lives. Healthy relationships, a fulfilling career, regular physical activity and a spiritual awareness are essential forms of nourishment. When these “primary foods” are balanced, what you eat becomes secondary. I will support you in achieving all of your goals, from eating the right foods for your body to living an inspired, fulfilling life.
Integrative Nutrition Plate
The Integrative Nutrition Plate emphasizes the importance of local and organic produce, whole grains, high-quality proteins, plant-based fats, and water. It shows you how a plate should appear at mealtime and emphasizes the importance of proportions and portion size. To complete the picture, the plate is surrounded with lifestyle factors that create optimal health: relationship, career, physical activity and spirituality. I’ll introduce you to some of the healthiest foods on the planet and teach you how to find what’s healthiest for your unique body!
Health Coaching
Have you ever received good advice that you were unable to follow?
Has your doctor ever recommended a lifestyle change that you found to be unsustainable? Have you ever wanted something in your life, but found you couldn’t achieve it alone?
Health Coaches are knowledgeable advisors who provide ongoing support and guidance as you set goals and make sustainable changes that improve your health and happiness.
As your Health Coach, I will listen carefully and help you to navigate the world of contradictory nutrition advice to determine what changes are necessary for you.
Your personalized program will radically improve your health and happiness.
Together, we will explore concerns specific to you and your body and discover the tools you need for a lifetime of balance.
As a client of my health coaching program, you will...
Set and accomplish goals in a way that is empowering and exciting
Work to achieve and maintain your ideal weight
Understand and reduce your cravings
Increase your energy levels
Feel great in your body
Learn about new foods and how you can easily incorporate them
Improve your personal relationships
Discover the confidence to create the life you want
Your program includes...
To decide if health coaching is right for you, I invite you to schedule a free initial consultation with me. During this session, we will discuss your health and lifestyle to determine how I can best support you in achieving your goals. Contact me today to schedule your free initial consultation.
Two 50-minute sessions per month
E-mail support between sessions
Recipes that are healthy and simple to prepare
Coaching and support to help you make the dietary and lifestyle changes you want
Simple but informative handouts that will increase your nutrition knowledge
Access to my monthly newsletter with the latest health tips and recipes
My personal commitment to your health and success
Beans
Basic Aduki Beans
Prep time: 10 minutes. Cooking time: 70 minutes. Yields: 4 people. Ingredients: 1 cup aduki beans; 5-inch piece kombu; 4 cups water; 2 bay leaves; 1 teaspoon sea salt. Directions: Wash beans. Place kombu and aduki beans in a pot. Cover with water at 2 inches above the level of the beans. Bring water to boil. Add bay leaves. Cover and simmer for 1 hour. Check periodically, adding extra water if necessary so beans do not dry out or stick to pot. Allow beans to cook until they are soft enough for your taste. Add salt. Drain excess water if necessary. Notes: To check for softness, take a couple of beans out from your pot and squeeze them between your thumb and pointer finger. If beans press easily, they are finished. If they feel hard in the middle, they need more time.
Desserts
Chocolate Covered Pomegranate
Prep time: 10 minutes. Cooking time: 60 minutes. Yields: 8 people. Ingredients: 2 pomegranates (seeds only); 1 10 oz bag of high quality organic dark chocolate. Directions: Melt chocolate on stove. Mix in pomegranate seeds until fully covered in chocolate. Spoon out in droppings onto a parchment lined baking sheet. Place in the refrigerator for at least 1 hour. Credit: Courtesy of Kristi Cheek.
Tofu Whipped Cream
Prep time: 5 minutes. Cooking time: 5 minutes. Yields: 1 people. Ingredients: 1 package silken tofu; 3 tablespoons maple syrup; 1-2 teaspoons vanilla extract; 1-2 tablespoons almond or cashew butter. Directions: Blend all ingredients into a blender or food processor until smooth. Place in fridge to chill.
Fish
Ginger Halibut with Shredded Daikon Radish
Prep time: 5 minutes. Cooking time: 35 minutes. Yields: 2 people. Ingredients: 2 8-ounce halibut fillets; 1 tablespoon tamari; 1 tablespoon sesame oil; 1 teaspoon fresh ginger juice; 1/2 cup water; 1 tablespoon olive oil; 1 cup daikon radish, shredded. Directions: Wash fish and place in a shallow baking dish. Mix tamari, sesame oil, ginger juice and water in a small bowl. Cover fish with marinade and refrigerate for 20-30 minutes. Heat olive oil in a pan. Add fish and cook for about 7 minutes until fish is almost done. Add remaining marinade and cook until fish is completely cooked and marinade is heated. Serve with shredded daikon radish.
Grains
Millet with Roasted Sunflower Seeds
Prep time: 5 minutes. Cooking time: 45 minutes. Yields: 4 people. Ingredients: 1 cup millet; 1/2 cup sunflower seeds; 3 cups water; Pinch of sea salt. Directions: Wash and drain millet. Dry-roast sunflower seeds in a skillet over medium heat until they smell nutty, approximately 4 minutes. Bring water to boil and add millet and seeds. Cover and simmer for 30 minutes. When done, fluff and let sit for 10 minutes. Mix, serve and enjoy. Notes: If millet is too dry for you, add more water when cooking. Or add a tablespoon of olive oil when it is done.
Wild Rice
Prep time: 5 minutes. Cooking time: 60 minutes. Yields: 4 people. Ingredients: 1 cup wild rice; 4 cups water; Pinch of sea salt. Directions: Wash and drain rice. Bring rice and water to a boil. Add salt. Turn heat to low, cover and simmer for 45-50 minutes. Grain is ready when black seeds open up. Mix and serve. Notes: Try half wild rice and half long grain brown rice.
Holiday
Pumpkin Pie with Pumpkin Seed Crust
Prep time: 15 minutes. Cooking time: 60 minutes. Yields: 8 people. Ingredients: Crust - 1 cup spelt flour, plus more for rolling the dough; 1/3 cup hulled, raw, unsalted pumpkin seeds; 1 Tbsp. maple syrup or agave nectar; 1/4 tsp. sea salt; 4 Tbsp. cold unsalted butter, cut into bits; 1 tsp. apple cider vinegar; 2 tsp. - 1 Tbsp. cold water. Filling - 2 farm fresh eggs; 15 - 16 ounces fresh, baked or steamed pumpkin pureed until smooth; 1 cup farm fresh milk, or almond or rice milk; 1/2 cup maple syrup or agave nectar; 1 1/2 tsp. ground cinnamon; 1 tsp. freshly grated nutmeg; 1/2 tsp. ground allspice; 1/2 tsp. salt; 1 tsp. vanilla extract. Optional: Serve with sweetened whipped cream or raw banana ice cream and sprinkle with pumpkin seeds for garnish. Directions: Crust - Put the flour, pumpkin seeds, and salt into food processor with fitted metal blade. Process until pumpkin seeds are finely ground. Add the butter and pulse until mixture resembles coarse meal. Add maple syrup, vinegar & cold water and pulse until mixture clumps. Roll into ball and flatten on parchment paper pressing into a large flat circle and chill until firm, about 30 minutes. Preheat oven to 400°. On lightly floured board, roll dough into a 12" circle and transfer to 10" pie plate pressing into bottom and up sides. Finish edges. Prick with fork in several places. Line with parchment paper or foil and weight with dried beans or rice. Place in oven for about 10 - 12 minutes. Remove from oven and let cool. Lift parchment or foil and weights and remove them from baked shell. Set aside. Reduce oven temperature to 350°. Filling - In mixing bowl, place egg, pumpkin, milk, maple syrup or agave, cinnamon, nutmeg, allspice, salt, and vanilla. Whisk until smooth. Pour into baked pie shell. Bake until filling doesn't jiggle. About 35 - 45 minutes. Set pie on rack. Serve room temperature or chilled with whipped cream and whole pumpkin seeds if desired. Notes: Variation for Crust: Use unsalted sunflower seeds or walnuts in place of the pumpkin seeds. Variation for Filling: Use canned pumpkin. Courtesy of Amie Guyette Hall.
Warm Thanksgiving Kale and Squash Salad
Prep time: 30 minutes. Cooking time: 20 minutes. Yields: 6 people. Ingredients: 1 large purple turnip, washed, diced into 1/2" cubes w/ skin; 1/2 acorn squash, washed, seeded, diced into 1/2" cubes w/ skin; 1/2 small butternut squash, washed, seeded, diced into 1/2" cubes w/ skin; 2 tbs. grapeseed or canola oil (for baking); 1/2 head of kale, sliced paper thin crosswise; 1/2 head of Lacinto Kale, sliced paper thin crosswise; 1 tbs. each, raw pumpkin seeds, ground flax seeds, crushed pecans; 2 tbs. dried cranberries; 1 tbs. fresh flat leaf parsley, chopped; 2 carrots, diced small; sea salt and pepper to taste; gomasio for flavor (optional); 2 tbs first cold pressed EV olive oil. Directions: Preheat oven to 375 degrees. Place the diced turnip, acorn and butternut squash in a large baking tray. Cover with 1-2 tbs. of grapeseed oil, mix until coated and top with sea salt and pepper. Bake for 20-30 minutes, checking and turning over halfway through. When the veggies are baked, place them in a large bowl and add all of the other ingredients, mix well making sure everything is coated with the fresh olive oil. Add sea salt, gomasio and pepper to taste and serve warm. Notes: Courtesy of Amanda Andruzzi.
Juices / Teas
Mint Lassi
Prep time: 5 minutes. Cooking time: 0 minutes. Yields: 2 people. Ingredients: 1 teaspoon ground cumin; Dash of black pepper; 1 cup plain yogurt; 1/2 cup loosely packed fresh mint leaves; 1/2 teaspoon salt; 2 cups water. Directions: In a skillet, dry roast cumin and black pepper. Stir frequently, until the aroma is released. Combine cumin and pepper, along with all the other ingredients, into a blender. Mix at high speed until mint leaves are well blended. Serve. Notes: This is a drink used in Indian culture to aid in digestion. Traditionally they use black salt which can be found in Indian food markets. For a different taste ground cardamom or ground fennel in place of the cumin. Try different types of yogurt: cow, sheep, goat or soy.
Meats
Cilantro Mango Chicken
Prep time: 10 minutes. Cooking time: 30 minutes. Yields: 4 people. Ingredients: 2 whole skinless, boneless chicken breasts, split; 8 ounces plain yogurt; 1 cup cilantro, finely chopped; 1/2 cup fresh lime, juiced; Dash of cayenne pepper; 1 cloves fresh garlic, minced; 1 large ripe mango, peeled, finely diced. Directions: Preheat oven to 375 degrees. Combine1/4 cup yogurt,1/4 cup of cilantro, half of the lime juice, cayenne pepper and garlic. Coat chicken breast with this mixture, marinate for at least 1 hour. While chicken marinates, purée remaining yogurt, 2/3 of cubed mango, 1/2 teaspoon lime juice and 1 cup cilantro in blender. Bake chicken in a glass baking dish for 25-30 minutes. Place chicken on serving plates, pour on sauce and sprinkle with mango and extra sauce on side. Add a sprig of fresh cilantro for garnish.
Other Vegetables
Butternut Apple Skewers
Prep time: 10 minutes. Cooking time: 32 minutes. Yields: 8 people. Ingredients: 1 medium butternut squash; 3 teaspoons cinnamon; 2 teaspoons nutmeg; 2 tablespoons ghee or coconut oil, melted; 2 tablespoons almond or cashew butter; 1/2 lemon, juiced; 2 tablespoons maple syrup; 3-4 apples, chopped; 8-10 wooden skewers. Directions: Preheat oven to 375 degrees. Peel and dice butternut squash into about 1-inch cubes. Mix together the spices, ghee or oil, nut butter, lemon juice and maple syrup. Add a bit of water if too thick (should be like a thick dressing). In a bowl, pour 2/3 of the mixture over squash and toss, covering all the pieces evenly. Place squash on a baking sheet and into oven for 20 minutes. Mix apple into remaining sauce mixture. Remove squash from oven and allow to cool for a few minutes. Alternate apple and squash pieces on skewers. Put back into the oven and bake for 15 minutes or until both are soft. Notes: These are great as an appetizer, dessert or snack. They will keep in the fridge for about 3 days.
Delicata Tahini Squash
Prep time: 5 minutes. Cooking time: 30 minutes. Yields: 4 people. Ingredients: 2 delicata squashes (about 7 inches long); 3 tablespoons tahini; 1 tablespoon tamari; Pinch of cayenne (optional); 1 tablespoon water; Black pepper. Directions: Preheat oven to 375 degrees. Slice squash in circular discs about 1/8 inch thick, leaving seeds. In a small bowl mix tahini, tamari, cayenne and water, adding a bit of water to get a creamy consistency. In a large bowl, mix squash slices in sauce until each piece is coated. Place on a non-stick baking sheet, sprinkle with pepper and place in the oven for 15 minutes. Flip pieces and bake another 15 minutes, or until the squash is soft and tender.
Roasted Kabocha Squash
Prep time: 5 minutes. Cooking time: 60 minutes. Yields: 4 people. Ingredients: 1 whole kabocha. Directions: Preheat oven to 450 degrees. Scrub the squash. Cut in half and scoop out the seeds. Place halves on a lightly oiled baking dish and cover, baking for 45 minutes. Uncover and bake for 15 more minutes. Notes: The skin of the squash is packed with great nourishment and can be eaten when baked. If you do not want the skin, peel the squash and cut into cubes. Sprinkle your favorite spice on the squash before baking such as cinnamon, thyme, rosemary, curry, cumin or sage.
Salads
Dandelion Salad with Warm Hazelnut Vinaigrette
Prep time: 10 minutes. Cooking time: 5 minutes. Yields: 4 people. Ingredients: 2 large bunches dandelion greens; 2 tablespoons olive oil; 3 cloves garlic, minced; 1/4 cup hazelnuts, coarsely chopped; 1 tablespoon balsamic vinegar; Sea salt and pepper to taste. Directions: Wash greens, remove stems and chop into 3/4-inch pieces. Place greens in a large mixing bowl. Heat oil in a sauté pan on medium. Add garlic and nuts, stirring constantly for 2 minutes. Stir in vinegar, salt and pepper. Pour the hot vinaigrette over the greens and toss well.
Late Summer Corn Salad
Prep time: 20 minutes. Cooking time: 10 minutes. Yields: 6 people. Ingredients: 4 ears of corn; 1/2 small red onion, diced; 1/2 green bell pepper, chopped; 1/2 red bell pepper, chopped; 1/2 bunch cilantro, minced; 1 tablespoon olive oil; Juice of 1 lemon; Sea salt and pepper to taste. Directions: Boil corn in a large pot for 5-10 minutes. Remove from pot and cool by running under cold water. Cut kernels from the cobs and place in a large mixing bowl. Finely dice the onion and peppers, mince the cilantro and add to the bowl with the corn. Add oil, lemon juice, salt and pepper. Mix well.
Sauces and Dressings
Golden Gravy
Prep time: 5 minutes. Cooking time: 15 minutes. Yields: 4 people. Ingredients: 1 medium onion, finely diced; 1 cup vegetable stock; 3 tablespoon olive oil; 3 tablespoons whole wheat or potato flour; 2 ounces ghee; Sea salt; Freshly ground pepper to taste. Directions: In a skillet, sauté the onion in the olive oil until brown. Add the ghee and lower heat. As the ghee melts, add the flour, stirring constantly to keep it from burning. After the flour browns, add vegetable stock until gravy thickens.
Pumpkin Seed Dressing
Prep time: 5 minutes. Cooking time: 0 minutes. Yields: 4 people. Ingredients: 1 cup roasted pumpkin seeds; 2 tablespoons fresh parsley, minced; 3 tablespoons scallions; 2 teaspoons umeboshi paste; 1/2 cup water. Directions: Place all ingredients in a blender and purée until creamy. Notes: Serve over steamed vegetables, salad, or noodles.
Savory Snacks
Home Touch Trail Mix
Prep time: 5 minutes. Cooking time: 20 minutes. Yields: 10 people. Ingredients: 2 cups almonds, raw; 1 cup pecans; 2 cups walnuts, raw; 2 cups pumpkin or squash seed, raw; 2 cups dried cranberries; 1 tablespoon olive oil (optional). Directions: In a bowl mix together almonds, pecans, walnuts and seeds. Cover with water and soak overnight. Preheat oven to 300 degrees. Rinse and discard soaking water. Add cranberries and add olive oil. Mix until everything is coated well. Spread the mixture out evenly on baking sheet and place in the oven for about 20 minutes or until you can smell the roasting nuts and they start to turn a lot. Cool and store in air tight glass container. Notes: Try any nuts and dried fruit you like. The nuts and seed do not have to be soaked or can be soaked for a few hours, but doing so helps their digestibility.
Sea Vegetables
Dulse Dressing
Prep time: 5 minutes. Cooking time: 0 minutes. Yields: 1 people. Ingredients: 1/2 cup water; 2-3 tablespoons tahini (sesame paste); 1 tablespoon umeboshi paste; 1/2 cup dulse flakes; 3 scallions, finely chopped (optional). Directions: Warm the water, add tahini and stir until creamy. Stir or blend in umeboshi paste. Mix thoroughly. Stir in dulse and/or scallions.
Nori Ginger Tofu Scramble
Prep time: 5 minutes. Cooking time: 5 minutes. Yields: 2 people. Ingredients: 3 sheets nori; 1 tablespoon oil; 1 package tofu; 1 teaspoon freshly grated ginger; 2 tablespoons nutritional yeast; 1 teaspoon tamari. Directions: Cut nori sheets into very thin one inch strips (scissors work best). Heat oil in a skillet. Crumble tofu and add to skillet once oil is heated Simmer until tofu is heated Stir in nori, ginger, nutritional yeast and tamari. Cook for 5 more minutes or until fully heated through. Notes: Sprinkle on toasted sesame seeds for added flavor.
Soup
Aduki Squash Stew
Prep time: 10 minutes. Cooking time: 60 minutes. Yields: 4 people. Ingredients: 1 pound winter squash (kabocha, butternut); 1 1/2 cups aduki beans, soaked; 3 inches seaweed (kombu or wakame); 5 cups of water; Sea salt. Directions: Peel and cube squash into 2-inch squares (can leave skin on if edible). Place washed beans and seaweed into pot. Add water and bring to boil. Cover and simmer for 30 minutes. Uncover and add squash cubes. Cover and simmer for 30 more minutes. Uncover, add sea salt and stir until water evaporates. Notes: Try with roots like carrot, parsnip and turnip. These roots don’t need more than twenty minutes to cook with beans.
Creamy Parsnips Soup with Polka Dots
Prep time: 10 minutes. Cooking time: 25 minutes. Yields: 4 people. Ingredients: 4-6 parsnips, cut into chunks; 1 large yellow onion, cut into chunks; 1/2 teaspoon nutmeg; 1 teaspoon sea salt; 4 cups water; 1 cup green peas. Directions: Place parsnips, onion, nutmeg, salt and water in a pot and bring to a boil. Cover the pot and simmer 20 minutes, or until the parsnips are soft. Using an immersion blender purée soup until very creamy. If necessary add more water to get desired consistency. Add green peas and mix with a spoon. Once peas are heated through, serve in individual bowls Notes: Use 2 cups rice or soy milk and 2 cups water for a more silky texture. Replace some of the parsnips with carrots.
Tofu and Tempeh
Tempeh Croutons
Prep time: 10 minutes. Cooking time: 45 minutes. Yields: 4 people. Ingredients: 1 package tempeh; 1/2 cup olive oil; 1/2 cup apple cider vinegar; 2 tablespoon shoyu. Directions: Slice tempeh into bite-size cubes. In a bowl, mix together the oil, vinegar and shoyu. Add tempeh and mix well. Place tempeh in a baking dish or on a cookie sheet and bake at 325 degrees until golden brown, about 45 minutes. Let cool and serve in your favorite salad.
Very Versatile Mashed Tempeh
Prep time: 10 minutes. Cooking time: 30 minutes. Yields: 2 people. Ingredients: 1/2 cup arame; 8 ounces tempeh; 1/2 small onion, finely diced; 1/2 cup water; 1/2 cup finely chopped celery, 1 or 2 stalks; 2 tablespoons tahini; 1 tablespoon ginger juice; 1 tablespoon fresh lemon juice; Sea salt to taste. Directions: Rinse arame and soak for 2 minutes. Place tempeh, onion and arame in a pot. Add water and bring to boil, reduce heat to low and cook for 30 minutes, stirring occasionally. When done cooking drain any excess water through a strainer and transfer to a mixing bowl. Mash with fork. Add celery, tahini, ginger juice and lemon juice. Mix well and add salt to taste. Notes: For an extra kick, add 1/2 a diced pear and a few splashes of umeboshi vinegar. Use the mashed tempeh to make a sandwich on whole grain bread or use as a filling for a wrap by putting a scoop inside a collard leaf or sheet of nori and rolling it up.
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General Info
About Us
It’s rare for anyone to get an hour to work on their nutrition and goals with a trained professional. As a Health Coach, I create a supportive environment that will enable you to achieve all of your health goals. I have studied all the major dietary theories and use practical lifestyle coaching methods to guide you in discovering which approach works best for you.
Most approaches to nutrition dwell on calories, carbs, fats, proteins. Instead of creating lists of restrictions and good and bad foods, I coach my clients to create a happy, healthy life in a way that is flexible, fun and free of denial and discipline.
No one diet works for everyone. I will guide you to find the food and lifestyle choices that best support you. I will also help you to make gradual, lifelong changes that enable you to reach your current and future health goals.