2021 Wellness Program “The Beauty Chef”!

Goal Setting

Setting goals is an important part of your wellness journey. One of the best ways to set goals is to follow the acronym SMART.

SMART GOALS ARE:

• Specific — Eating healthier sounds like a good idea. But what does it really mean? Aim for specific goals instead, such as eliminating soda, eating five servings of vegetables a day or limiting your daily sugar intake to 30 grams of added sugar.
• Measurable — Make your goal one you can measure. Walking three days a week is a goal you can track. A goal of walking more is not so easily measured.
• Attainable — Avoid aiming too high or too low. Think like Goldilocks and find a goal that feels just right.
• Realistic — Losing 10 pounds a week sounds great. But it’s an impossible goal that likely will leave you discouraged — and more likely to give up on your efforts. Choosing realistic goals that you can meet will reinforce your efforts and keep you moving forward. Losing one pound per week is a realistic and sustainable goal.
• Trackable — Choosing specific, measurable goals means you can track your progress over time. Write your efforts down in a journal or track them on an app so you can see how far you’ve come.

HOMEWORK

Write a list of goals that you would like to accomplish during our Wellness Program. These goals may include added fitness to your routine, choosing to eat a certain number of our healthy organic meals per week, maybe even planting a garden or any other important project you would like to get done.

Gather a calendar, journal or app. It is important to write out your goals and then plot them on your calendar. Remember to break down BIG projects into smaller short term goals that will eventually help you.
Remember to make your goals for the next 4 weeks SMART!

Island Kitchen Weekly Lunch Special!

This week: Cashew Butter Chicken
pg. 173 “The Beauty Chef”
Stop by or class to order this delicious healthy meal option!
11 N 3rd St, Fernandina Beach
(904) 624-7447

2021 Wellness Program “The Beauty Chef”!

Fermented Drinks

(What They Are, Why They’re Good and How to Make Them)

Fermented drinks like beet kvass, kombucha, water kefir and REAL ginger ale are not just fun to drink, they’re also loaded with probiotics that keep your gut healthy and your immune system working right. Here’s the skinny on what they are, why they’re so good for you and how to make them. Plus there’s LOADS of easy recipes, too

WHAT ARE FERMENTED DRINKS?

Fermented drinks are typically made from fruit juices, herbal infusions, soaked grains, green and black tea that have been allowed to culture or ferment for a period of time. As a result, these drinks are generally a good source of probiotics, beneficial bacteria and yeasts. They include beer and wine, as well as probiotic beverages like kombucha, milk kefir, water kefir, tepache, beet kvass and whey sodas.

DO THEY CONTAIN ALCOHOL?

Brewers ferment some drinks, like wine and beer, specifically for their alcohol content. And others brew ferment drinks, like wild sodas and kvass, for their probiotics.
Accordingly, lightly fermented drinks, like jun tea and water kefir, contain only negligible amounts of alcohol. Most fermented drinks contain less than 1% alcohol by volume, and typically closer to .5%. In other words, that’s about the same amount that you’ll find in orange juice.

SUGAR CONTENT

In order to ferment properly, cultured beverages and tonics need a caloric sweetener like sugar, honey or fruit juice. Sugars feed the beneficial microorganisms that are responsible for fermentation. And, without them, your drink won’t ferment properly.

As a result, many probiotic drinks still contain a fairly notable amount of sugar.

ARE THEY GOOD FOR YOU?

Lightly fermented drinks are an excellent source of beneficial bacteria and yeast that help to support digestive system health. Moreover, each different drink will offer slightly different benefits. And that’s because their benefits depend upon the bacteria and yeast used to culture them. Accordingly, the more diverse the bacteria in the starter culture, the more microbiologically rich the drink will be, and the greater benefit you’re likely to obtain from drinking it.

• Fermented drinks are functional foods. That is, they’re foods that convey more benefits than providing nutrition alone.
  That’s primarily because they contain beneficial bacteria. Further, many of them contain fruits, vegetables, herbs and teas which are also high in antioxidants and phytonutrients. In combination, those probiotics and micronutrients, can offer some serious nutrition.
• Fermented foods and beverages support the digestive system.
• They may also support liver health.
• Probiotic-rich foods and drinks also support oral health, too..The probiotics found in fermented foods also play a substantial role in the proper function of the immune system – both in combatting illness and in mitigating autoimmune disease (6).

It’s easy to understand why fermented drinks have a substantial role to play in a whole-foods diet. Fortunately, they’re really easy to make at home.

STARTER CULTURES AND SCOBYS

If you’re just getting started with fermentation, there’s a few things you should know. Primarily, most fermented drinks rely on a starter or a SCOBY (symbiotic culture of bacteria and yeast), while others use wild fermentation.
These starters inoculate your sweetened herbal infusion, fruit juice or other substrates with specific bacteria and yeasts that help them to culture safely and effectively.

THE CULTURED AND FERMENTED DRINK LIST

All fermented drinks use the same, basic method – allowing a drink to culture at room temperature for a few days up to several weeks. However, there’s three categories of fermented and cultured drinks, and each category requires a slightly different method.

FERMENTED DRINKS THAT USE A SCOBY

Kombucha and Jun Tea are fermented drinks that you make by culturing tea with a sweetener and a SCOBY. Kombucha uses black tea and sugar, while Jun uses green tea and honey.
The result is a slightly acidic, often fizzy drink that’s rich in B vitamins and beneficial acids. Brewers make both Jun and Kombucha in open crocks – sometimes with the continuous brew method. Next, after the initial brew, you can add flavorings like spices, fruit or fruit juices to make flavored kombucha.
Water kefir is a traditional fermented drink with deep roots in pre-Columbian Mexico. Like Kombucha and Jun, you need a SCOBY to make it. This SCOBY, called water kefir grains or tibicos, turns sugar water into a bubbly drink. You can also flavor it for recipes like Cherry Water Kefir or this one that uses adaptogenic herbs.

GINGER BUG AND WHEY SODAS

Ginger bug and whey act as starters, much like SCOBYs do. They give fruit juices and sweetened herbal teas the boost of beneficial bacteria and yeasts they need to make a traditionally fermented brew.
You can use both ginger bug and whey as a starter for other fermented drinks. Homemade herbal root beer, fermented lemonade and this mango soda are fun to make. And fermented berry-ginger sodas are nice too, like this Raspberry Ginger Soda and this version that uses blackberries.

WILD-FERMENTED SODAS AND TONICS

While many fermented drinks depend upon a SCOBY or starter culture to ferment properly, others use wild fermentation. To clarify, they ferment using only the wild bacteria and yeasts that populate your kitchen.
Common wild-fermented drinks include Tepache de Piña, which brewers make by fermenting pineapple peels with sugar and spices. Brewers also often make beet kvass as a wild-ferment.

GETTING STARTED

Ready to get started? For fermentation newcomers, it’s best to tackle low-investment, simple fermented drinks. So instead of rushing out to buy expensive continuous brew equipment or mother cultures, consider making a simple wild-fermented drink or whey soda.

• Tepache de Piña is great for first-timers.
• Wild Fermented Rhubarb Soda is a breeze to make, too.
• Bread Kvass is also a nice option, too.
• When you’re ready, move onto making ginger bug and pick up a kombucha mother or water kefir grains.

Start slowly with probiotic-rich foods and drinks, especially if this is your first time making them. They can upset your stomach if you’re not used to them. So, aim for about 4 ounces per day and increase that amount depending on personal tolerance.

2021 Wellness Program “The Beauty Chef”!

How It Works

We all now have not only knowledge, but tools and resources. THIS is the time to take over your kitchen! Fill your home with delicious healthy organic items! Enjoy exploring new foods. Look them up – learn more. This is your time to understand something about your health that you may have never known…YOU OWN IT!

These next few weeks are not about me telling you what to do. They are about you learning, and applying techniques into your life that bring wellness to mind, body and soul.

I hope you all love the cookbook as much as I do! We are so lucky to have Chef Jonathan along for our wellness ride! If you missed the seminar check it out at the Facebook group “Wellness 2021 The Beauty Chef” ` It was such a great opportunity for those who could attend. Next Thursday we have another opportunity scheduled at 5:45pm at the same location!

Share if you can! Some ingredients are hard to find. Sometimes you make something so great – or awful – that you need to tell someone! That is what the Facebook group is all about. See You There!

HOMEWORK

The Weekend:

• Assess The Kitchen
• Write Next Week Potential Menu
• Write Grocery List
• Order Staples
• Prepare any ahead of day items (meal prep) ie. Soups – Staples – Condiments – Granola etc.
• Ferment items for the following week.
• Carve out time for yourself. You are worth it.

2021 Wellness Program “The Beauty Chef”!

Vegetable Fermentation Seminar!

Today is our first LIVE SEMINAR. We are very excited to be teaming up with Sunshine Grindz to offer this opportunity to learn the fermentation process. It is so much easier than you think! I know that the word “Fermentation” freaks you out a little – but you have been eating fermented foods your entire life without realizing it (sour cream, yogurt, sauerkraut, even many soft cheeses).

This week we will be focusing on fermented vegetables. Chef Jonathan has chosen two recipes from “The Beauty Chef” cookbook. He will be demonstrating how to set up the vegetables in the fermentation jars and explain the process. If you attend in person, you just may walk away with a little something!

So Who is Coming?

Please let me know if you are planning of attending in person. We want to make sure we have enough ‘goodies’ for everyone.

Can’t attend in person?

Check the Facebook page for the live stream! We are starting at 5:45pm. If you cannot watch live – we will be archiving the video for later viewing.

HOMEWORK

1. Convenient and Easy Lunch
   In my opinion, lunch is not a meal that I want to worry about, I want something that I can grab that I know is healthy and delicious…but easy. My favorite lunch staple is soup. I can eat the same soup for lunch for a week and be happy as a clam! Soup retains an amazing amount of nutrients and is proven to be more satisfying on a longer term than most other low calorie meals. Using bone broth in your soup increases the the richness of the soup while also adding much needed collagen to our bodies.
   • • Consider making:
       • Green Minestrone pg. 71
       • Pho with Healthy Hoisin pg. 72
       • Cauliflower and Oyster Soup pg. 146
       • – or – any other soups that look good to you. Keep it in the fridge – carry it with you to work. Its easy – delicious and oh, so satisfying!
2. Gather Fermentation Equipment
   There are several affordable fermentation jars and kits out there. These sets help to make things a little easier – but to be honest you can ferment with nothing more than a mason jar.
3. Attend Workshop
   TODAY at 5:45pm we will meet at Sunshine Grindz. Chef Jonathan will demonstrate the fermentation process and will be making two new items from the cookbook!~Space if limited-Mark Your Calendar!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Also~~ Share what you are preparing!

I am not the only person able to post in the Facebook group.

PLEASE Share!!!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

2021 Wellness Program “The Beauty Chef”!

Sugar

While our bodies require some sugar to survive, too much of it and too much of the wrong kind of sugar is not good for your gut health, cellular health or skin health – in fact, pathogenic bacteria in your gut geed on refined sugar! Additionally, too much sugar can lead to acne, weight gain, insulin resistance and can reduce the efficiency of your immune system and even worse, advanced glycation end (AGE ) are formed when sugar reacts with amino acids (both inside your body and within food), which can contribute to diabetes, cardiovascular disease and premature aging of the skin. Limiting your sugar intake is therefore a great idea. However, I do use sweeteners in their natural form in my deserts and baking some breakfast recipes. Raw honey and maple syrup are both rich in minerals and antioxidants, but I use them in moderation. Studies show that raw honey may act as a prebiotic.

“The Beauty Chef” pg.15

Dairy

My childhood eczema and allergies were fueled by certain foods that my body had difficulty digesting, one of which is the protein (casein) found in dairy foods. Milk in its pasteurized and homogenized form, for many people, inflammatory, but what the interesting thing is that I can tolerate fermented dairy – kefir, yogurt, sour cream and some cultured cheeses – as fermentation reduces casein and can remove lactose completely. Studies also show that unfermented dairy is associated with acne, but fermented dairy is not.

“The Beauty Chef” pg. 12

HOMEWORK

1. Gather Fermentation Equipment
   There are several affordable fermentation jars and kits out there. These sets help to make things a little easier – but to be honest you can ferment with nothing more than a mason jar.
2. Attend Workshop
   This Thursday at 5:45pm we will meet at Sunshine Grindz. Chef Jonathan will demonstrate the fermentation process and will be making two new items from the cookbook!~Space if limited-Mark Your Calendar!

Suggested Basics to Prepare or Purchase:

• Vegetable Broth (pg302)
• Bone Broth (pg 301)
• Sauerkraut w/ apple, fennel and kale (pg 314)
• Kimchi w/ daikon, cabbage, and carrot (pg 315
• Salsa Verde (pg 325)
• Spiced Preserved Lemons (pg 319)

These are suggested items, please feel free to choose different staples from the book.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

~~Also~~ Share what you are preparing!

I am not the only person able to post in the Facebook group.

PLEASE Share!!!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

2021 Wellness Program “The Beauty Chef”!

6 suggestions for adding whole grains to your diet – Harvard Health

Grain Pain?

Even though wheat, rice, oats, rye and barley are staples of the modern diet, many of us are unable to digest them unless they are prepared properly (soaked or fermented). While dairy and gluten are, for many, difficult to digest (and I rarely consume them), there is movement against grains generally, including non-gluten grains or ‘psuedo grains’. This is because many grains, nuts, and legumes contain ‘anti-nutrients’ such as phytic acid which, when eaten, bind to essential minerals and proteins such as zinc and calcium, preventing absorption.

Grains also contain lectins, which can damage the lining of the gut and inhibit digestion. When the gut is out of whack, chances are everything else is too, and eating unprepared grains will only worsen the gut problem. However, preparing these foods properly by soaking and fermenting them can help to reduce and sometimes even eliminate these anti-nutirents, so you get the good without the bad.

Properly prepared legumes, seeds and gluten-free pseudo-grains are a great source of soluble fibre which is very beneficial for our gut health as well as acting as prebiotics for our gut microbiota. How effectively we digest food varies depending on the status of our gut (sometimes you need to heal your gut before you can properly digest these foods – which can be done under the guidance of a health practitioner).

“The Beauty Chef” pg.11-12

HOMEWORK

Prep

• Step 1: Grocery List
  Once you have determined your weekly menu items, it is important to have good quality organic products to work with. Remember, we are dealing with total body wellness – and we absorb what is in our foods, good and bad. Be sure to wash your fruits and vegetables – and choose organic grass-fed meats. You are worth the extra couple of dollars…and you might be shocked by how much better everything tastes!
• Step 2: Gather Fermentation Equipment
  There are several affordable fermentation jars and kits out there. These sets help to make things a little easier – but to be honest you can ferment with nothing more than a mason jar.
• Step 3: Attend Workshop
  This Thursday at 5:45pm we will meet at Sunshine Grindz. Chef Jonathan will demonstrate the fermentation process and will be making two new items form the cookbook!~Space if limited-Mark Your Calendar!

Suggested Basics to Prepare or Purchase:

• Vegetable Broth (pg302)
• Bone Broth (pg 301)
• Sauerkraut w/ apple, fennel and kale (pg 314)
• Kimchi w/ daikon, cabbage, and carrot (pg 315
• Salsa Verde (pg 325)
• Spiced Preserved Lemons (pg 319)

These are suggested items, please feel free to choose different staples from the book

~~~~~~~~~~~~~~~~~~~~~~~~~~~

Order Your Staples! Pick up Tuesday at Sunshine Grindz between 11:30 – 2:30. e.

• Chicken Bone Broth (4 cups) $14
• Vegetable Broth (4 cups) $10
• Sauerkraut $10
• Salsa $9

*****IMPORTANT!****

Chef Jonathan has asked that we pre-order these items/ He would prefer if I send him all of the pre-orders as one unit.

If you plan on making any of the soups in the recipe book, you may want to order 2 jars of the broths. I highly recommend you either make or purchase that sauerkraut and salsa, as they make a great condiments and really improve your gut health!

Please email me directly with your order: stephanie@newberry.com

~~Also~~

If you are not planning of purchasing staples – you will need to prepare some of the “Basics” from the book on your own. Please look over that section of the book.

I hope YOU will have designed you your weekly menu under the guidelines of the cookbook.

Share what you are preparing! I am not the only person able to post in the Facebook group. PLEASE Share!!!

REMEMBER!!! Organics – Grass Fed and Farm Raised are essential for this transformation.

2021 Wellness Program “The Beauty Chef”!

A Holistic Approach

Creating ‘me time’ is a wonderful way to recharge your batteries and it’s also really beneficial for your skin too. The relatively new field of psychodermatology looks at the impact of emotions on our skin and, considering that the skin is our largest organ, it’s little wonder that psychological distress can negatively affect it. In fact, it has been suggested that up to 30 percent of skin conditions can be traced back to an underlying cause of stressful emotions.

So, treating yourself to a pampering spa session or a massage is really good for your health, your soul and your skin! But you don’t have to spend a fortune on fancy treatments to see the benefits – deep breathing and other relaxation techniques can often have visibly radiant results on our skin, as can meditation, yoga and walking. It is not only chemicals released in our body when we exercise, but there are health-boosting chemicals in the air when we connect with nature. I love my daily walk along Bondi Beach; studies show that sea air is charged with negative ions that accelerate our ability to absorb oxygen and help boost our levels of the feel good hormone serotonin.

Getting a good night sleep is also one of the best and least expensive treatments. Lack of sleep can affect moisture levels in your skin due to decreased pH levels, plus not getting enough slumber impairs your body’s ability to regulate glucose, while also increasing the levels of stress hormone cortisol. In fact, not only does cortosol break down collagen, but some dermatologists believe it may also contribute to skin pigmentation and trigger acne, eczema and psoriasis. A long-term lack of sleep can increase the rate at which your skin (and body) ages. It’s less able to recover from free radical damage caused by toxins, both internal and external, and the sun, because your body isn’t producing enough of the nightly growth hormones that stimulate cellular repair, collagen and new skin cells.

“The Beauty Chef” pg.15

HOMEWORK

Prep

1. Grocery List
   Once you have determined your weekly menu items, it is important to have good quality organic products to work with. Remember, we are dealing with total body wellness – and we absorb everything that is in our foods, good and bad. Be sure to wash your fruits and vegetables – and choose organic grass-fed meats. You are worth the extra couple of dollars…and you might be shocked by how much better everything tastes!
2. Gather Fermentation Equipment
   There are several affordable fermentation jars and kits out there. These sets help to make things a little easier – but to be honest you can ferment with nothing more than a mason jar.
3. Attend Workshop
   This Thursday at 5:45pm we will meet at Sunshine Grindz. Chef Jonathan will demonstrate the fermentation process and will be making two new items form the cookbook!~Space is limited-Mark Your Calendar!

Suggested Basics to Prepare or Purchase:

• Vegetable Broth (pg302)
• Bone Broth (pg 301)
• Sauerkraut w/ apple, fennel and kale (pg 314)
• Kimchi w/ daikon, cabbage, and carrot (pg 315
• Salsa Verde (pg 325)
• Spiced Preserved Lemons (pg 319)

These are suggested items, please feel free to choose different staples from the book

~~~~~~~~~~~~~~~~~~~~~~~~~~~

Order Your Staples! Pick up Tuesday at Sunshine Grindz between 11:30 – 2:30. e.

• Chicken Bone Broth (4 cups) $14
• Vegetable Broth (4 cups) $10
• Sauerkraut $10
• Salsa $9

*****IMPORTANT!****

Chef Jonathan has asked that we pre-order these items/ He would prefer if I send him all of the pre-orders as one unit.

If you plan on making any of the soups in the recipe book, you may want to order 2 jars of the broths. I highly recommend you either make or purchase that sauerkraut and salsa, as they make a great condiments and really improve your gut health!

Please email me directly with your order: stephanie@newberry.com

~~Also~~

If you are not planning of purchasing staples – you will need to prepare some of the “Basics” from the book on your own. Please look over that section of the book.

Get Ready – YOU will be designing you your weekly menu under the guidelines of the cookbook.

Begin jotting down recipes AND grocery items necessary to prepare these items.

REMEMBER!!! Organics – Grass Fed and Farm Raised are essential for this transformation.

Body Weight Workout

Hi everyone! I’m Alexis and one of the AquaGym Fitness instructors…if we haven’t met yet it’s wonderful to meet you!

And thank you ALL for taking this step in your health journey.

I am a NASM certified personal trainer and will be dropping some workouts here. We will start with just one or two a week. This week there will be no weights used and I will place links to the workouts as well as any progressions or regressions you can do with them.

PLEASE consult your doctor before performing any of these exercises and PLEASE tag me with any questions 

Aim for three sets of each exercise. You should also aim for 10-12 reps of each exercise per set. Adjust accordingly but remember this is just the first week.

• Push-ups on your toes
• Squats
• Plank
• Tricep kickbacks
• Lateral shoulder raise

Happy SATURDAY!

The weekends are meant for you to decide on the upcoming week and meal prep/plan. Please take the time to decide what meals you will enjoy next week from the cookbook.
Don’t over complicate it. I like a simple lunch – like soup for instance. If you prepare a soup you can enjoy it all week as a convenient meal that fits our guidelines.
Also – take time to take care of YOU! Go take a walk on the beach, meditate, find someway to connect with nature. It is important to take time to be quiet.
The world moves so quickly around us. It is important to take time to slow down – to appreciate the little things. Find a way to take care of yourself.

Welcome to the day 5 of our 2021 Wellness Program “The Beauty Chef”!

Follow Your Gut Instinct

Our guts are a thriving invisible ecosystem: they contain around 100 trillion organisms. Just like our fingerprints, the composition of gut microbiota is unique to each person and the fact that our bodies are comprised of 10 times more bacteria than cells makes it unsurprising that bacteria – both good and bad- can powerfully affect our digestive health and overall health.

Our gut is where 70 percent of our immune system lies, we make nutrients (that make collagen), anti-oxidants (that protect skin), metabolize hormones, neutralize pathogens, make neurotransmitters and detoxifying enzymes, so it’s little wonder that the state of our gut has a profound effect on our skin and health.

A recent study showed that SIBO (small intestine bacterial overgrowth) is 10 times more prevalent in people with rosacea, and dermatitis occurs in a quarter of the people with celiac disease. Countless studies show a link between leaky gut and skin problems, while lack of hydrochloric acid in the gut can contribute to both acne and rosacea. Studies also show that those with good digestion have a healthier fatty-acid profile in their skin, making their skin plumper, more hydrated and moisturized.

Good bacteria is your best friend when it comes to beautiful skin, hair and nails and by boosting it with lactic-acid bacteria (found in lacto-fermented foods), you can increase levels of hydrochloric acid and probiotics and help ameliorate and heal your skin complaints. There are numerous clinical trials that link a specific strain of bacteria with positive skin benefit, for example ‘Lactobacillus acidophilus’ for acne, ‘Lactobabillus delbruckii’ for atopic dermatitis. The beauty of lacto-fermented foods is that you are consuming a broad-spectrum Lactobacillus probiotic, not just one or two strains as might be found in a commercial probiotic product.

The gut is so much more than just a place for digesting food – not only is it intricately linked to the state of our skin, but poor digestion can affect the health and function of every system in the body: the brain, nervous system, hormone balance, reproductive system and even the livers ability to promptly detoxify. Unfortunately, if your gut isn’t balanced, the body won’t be able to properly digest and utilize the nutrients from your food. As the skin, hair and nails are the last place to get nutrients (they go to more important organs first), those areas can become starved for nutrition. Additionally, if your gut is out of balance you won’t be detoxifying optimally and skin will suffer. Our gut is where our neurotransmitters and feel good hormones such as serotonin are made. So, by looking after your gut health, not only will you helping your skin age well, but you will feel better about your lines and wrinkles.

Studies show that consuming lacto-fermented foods can influence both mood and acne by reducing systematic inflation, and probiotics (created through lacto-fermentation) can help eliminate disease-promoting pathogenic bacteria in the gut.

“The Beauty Chef” pg.10 – 11

HOMEWORK

Order Your Staples! Pick up can be either Saturday or Tuesday at Sunshine Grindz between 11:30 – 2:30. If you get your order in by today you should be able to get a Saturday pick up date.

• Chicken Bone Broth (4 cups) $14
• Vegetable Broth (4 cups) $10
• Sauerkraut $10
• Salsa $9

*****IMPORTANT!****

Chef Jonathan has asked that we pre-order these items/ He would prefer if I send him all of the pre-orders as one unit.

If you plan on making any of the soups in the recipe book, you may want to order 2 jars of the broths. I highly recommend you either make or purchase that sauerkraut and salsa, as they make a great condiments and really improve your gut health!

Please email me directly with your order: stephanie@newberry.com

~~Also~~

If you are not planning of purchasing staples – you will need to prepare some of the “Basics” from the book on your own. Please look over that section of the book.

Get Ready – YOU will be designing you your weekly menu under the guidelines of the cookbook.

Begin jotting down recipes AND grocery items necessary to prepare these items.

REMEMBER!!! Organics – Grass Fed and Farm Raised are essential for this transformation.