Welcome to the day 4 of our 2021 Wellness Program “The Beauty Chef”!

Book Pick Up!

Hello Everyone! I hope you have been enjoying the information that we have shared so far. Good News! The cookbooks are in! Please stop by Holistic Wellness (1610 S. 8^th St.) between noon and 5:30pm on Thursday and pick up your copy. They should be available at the front desk. I will also be including some meal prep sheets and grocery list documents to help you as you design your upcoming week of menu items. If you are unable to pick up tomorrow – just know the books will be there when you can get there. If you need to make other arrangements to pick up, please get with me directly.

HOMEWORK

Look over the cookbook!

There are over 150 recipes to choose from! Take time to look at the “staples” section – as these are items you might like to have on hand prior to making any of the full dishes available.

You may even begin to take note of items that you might be interested in adding to your meals for next week. You will be designing your own menus each weekend and prepping items so that you will be prepared for the upcoming week.

~~~Staples! Pre- Order!~~

Sunshine Grindz

As we prepare our home for the next six weeks, you are welcome to make these staples – OR – purchase them through Sunshine Grindz!

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 and he will have them ready to pick up early next week. 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 condiment and really improve your gut health!

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

Welcome to the day 3 of our 2021 Wellness Program “The Beauty Chef”!

Salsa Verde

• 2 teaspoons capers, finely chopped
• 1 clove garlic, finely chopped
• 4 anchovy fillets, finely chopped (*look for a good anchovy paste if you’d prefer*)
• finely grated zest of 1 unwaxed lemon
• ¼ cup red wine vinegar (unpasteurized)
• 1 teaspoon Dijon mustard
• 2 large handfuls of basil leaves finely chopped
• 2 large handfuls flat-leaf (Italian) parsley, finely chopped
• 1 large handful mint leaves, finely chopped
• 3 ½ fl oz. Extra-virgin olive oil
• Himalayan salt and freshly ground pepper to taste

Place capers, garlic, anchovy, and lemon zest in a medium bowl. Add the vinegar and mustard and stir to combine. Add the herbs.
Gradually pour in the oil stirring to combine. Season with salt and pepper.
Store in an airtight container the the refrigerator for up to 1 week.

Now – Easy Right?!

~~~Staples! Pre- Order!~~

Sunshine Grindz
As we prepare our home for the next six weeks, you are welcome to make these staples – OR – purchase them through Sunshine Grindz!

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

Welcome to the day 2 of our 2021 Wellness Program “The Beauty Chef”!

The Art and Science of Eating

When it comes to digesting food efficiently, the problem is not about the food itself, but rather the way we grow it and prepare it and the ratios in which we eat it. Refrigeration, industrialization and our busy, modern, time-strapped lives means that we have lost much of the knowledge of how to grow and prepare food effectively. Grains, nuts and legumes can be difficult for many of us to digest, but by fermenting and soaking them, as some cultures have done for millennia, you help reduce and eliminate gut-compromising anti-nutrients and break down the hard to digest proteins.

Grain-raised meat contains inflammatory fats. Whereas grass-fed meat contains anti-inflammatory fats. Animals are meant to eat grass not grains: and they are not meant to be pumped with antibiotics and hormones. For those who find eating meat hard on their digestion and avoid it, slow-cooking it with spices in soups and stews will help to make it easier to digest. Eating lacto-fermented foods alongside meals, as has been practiced by cultures for centuries, also aids the digestion process.

Over-farming means that conventional veggies are grown in mineral depleted soils, which is why choosing organic is so important – plus they are non-GMO, taste better and are richer in skin-boosting plant nutrients. They also come without gut-compromising pesticides and herbicides.

For good health, instead of a meal with predominance of meat and simple carbs, I prefer 50 percent veggies (non-tubers), 30 percent protein and 20 percent complex carbohydrates, such as sweet potato on my plate. If I am very hungry, I’ll load up on vegetables and foods containing healthy fats such as avocados, activated nuts and grass-fed meats instead of reaching for a crusty loaf.

“The Beauty Chef” pg.11

The Joy of Food

Although food is medicine, it’s also about lifestyle and pleasure and finding balance. I have learned that we have very adaptable palates. When I gave up most dairy products years ago, I couldn’t imagine a diet without it. Now the thought of a glass of milk makes me feel a little nauseous! With a little time and patience, you can adjust your palate and before you know it, you will be ordering kale chips over fries with gravy and you will love how nourished and energized you feel.

For me, making and sharing food with and for those you love is one of the best things in life. Including my children in whatever is happening in the kitchen has always been important to me, from getting them to wash veggies, crack eggs, add pinches of spice to simmering pots or pick herbs from the garden in their younger years, through to now, where they are the ones cooking meals for the family. Encouraging them to get involved also spurred me to become more inventive with recipes and ingredients, many of which you will find in the cookbook.

“the Beauty Chef” pg. 15

HOMEWORK

Continue to inventory your kitchen,

Now – Lets make something! There are many “staples” that you will want to have on hand as you progress with this program. You will receive that list in the upcoming days. You are welcome to prepare these items yourself…OR purchase them through “Sunshine Grindz”.

One item that is nice to have on hand (and not being prepared by Sunshine Gridz) is

Granola with nuts and spices

• ¼ cup coarsely chopped Brazil nuts
• ¼ cup coarsely chopped macadamias
• ¼ cup coarsely chopped cashews
• ¼ cup flaked almonds
• ¼ cup coarsely chopped walnuts
• ¼ cup buckwheat groats* (optional but available at health food stores)
• 1 ½ tablespoons sunflower seeds
• ½ cup flaked coconut
• ½ teaspoon ground cinnamon
• 1 tablespoon coconut oil, warmed
• 1 tablespoon maple syrup

Preheat the oven to 350 degrees (f)

To prepare the granola, place all of the ingredients in a medium bowl and toss to combine. Spread out onto a baking tray lined with parchment paper, clumping together to form clusters. Bake, stirring frequently for 10 minutes, or until crisp and golden brown.

Now – Don’t Eat All Of This as a Snack! You will want this delicious crunch to top your salads and smoothies as we continue the program…but don’t worry – if you do eat it all, you can always make more!

~~~Lunch Special~~~

Island Kitchen

The special will be offered Tuesday – Saturday.

Starting Tuesday, January 19th:

Lunch Plate Special

Daikon Noodle & Grilled Salmon Salad with Lime & Ginger Dressing

$18.00

This is on page 93 in the cook book.

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

Monday – Friday expect a daily email. Each day we will be addressing a specific topic regarding your path to wellness. This information will also be available through the Facebook group.

Be sure and read all the way to the bottom for our weekly -“Lunch Special” – provided by Island Kitchen in downtown Fernandina Beach!

We believe that “Knowledge is Power” – and plan to fill you with so much knowledge about the human body – how it works – and why sometimes it DOES NOT work properly. The information you learn in this program will change the way you look at food…and many other aspects in your life.

INFLAMMATION

Unfortunately, modern-day living is not good for gut health – poor soils, over consumption of processed food and eating products from animals fed on unnatural feed, the over-prescription of medications, pollution and stress all lead to imbalanced gut flora and inflammation.

Inflammation is the main way our body protects itself from injury, infection, bacteria and pathogens – it’s a response triggered when damage occurs to our tissues that allows the body to localize the damage are and then heal itself (think a swollen soar throat or swelling around an insect bite). The trouble is, if the body is unable to repair itself quickly and heal the damaged tissues, long term chronic inflammation can occur, which sends the immune system into overdrive and can stress the digestive system.

Put into the content of your gut, if you eat foods that irritate your gut lining over and over again, you’re injuring your gut 3 meals a day, 365 days a year. You may not see the inflammation in your gut, but it’s there, compromising the gut lining, allowing indigestible matter and toxins to flood through into the bloodstream where at some point it may manifest in skin problems, candida, learning difficulties, allergies, lethargy or susceptibility to colds, flu and autoimmune problems. Where there is gut inflammation there will be skin inflammation, and this means an accelerated decline of collagen and elastin as well as susceptibility to skin problems from acne to eczema.

Looking after your digestive system with gut friendly foods and probiotics and filling your plate with unprocessed, organic, antioxidant-rich fruits and veggies, seeds, nuts, herbs and spices is a great way to keep inflammation and disease at bay. Antioxidants help to mop up free radicals, which cause oxidative stress ad inflammation in the body. “The Beauty Chef” pg.11

HOMEWORK

Inventory your kitchen! Having a light understanding of inflammation in the body and how it is caused by poor soils, over consumption of processed food and eating products from animals fed on unnatural feed, will help as you begin to replace your favorite fruits and veggies with organics. This is not a totally vegetarian approach – although it CAN be for those choosing that. When replacing proteins look for organic GRASS-FED meats.

Now, Let’s talk COLOR! The colors in your foods represent the amazing variety of nutrients in those foods.

Have you ever heard that it is important to “eat a rainbow” of foods? This may be a good way to think about your diet because numerous functional foods can be recognized and grouped together by their color. Functional foods are foods or dietary components that may provide a health benefit beyond basic nutrition. Examples can include fruits and vegetables, whole grains, fortified or enhanced foods and beverages.

Dive into the color of the various functional foods listed below and unlock the health benefits that may already be on your plate. An easy way to get more functional foods on your plate is to fill half of your plate with some of the colorful fruits and vegetables mentioned below.

Orange/Red

Whether you think of a blazing fire or an early morning sunrise, orange and red are two of the most vibrant colors in the spectrum. Orange foods such as carrots, pumpkin, sweet potatoes, squash, and cantaloupe, include a plant compound known as carotenoids. Carotenoids include beta-carotene, which is converted into vitamin A in the body. Vitamin A has many roles within the body: it helps support the function of white blood cells (which is important for a healthy immune system), promotes bone growth, and helps to regulate cell growth and division. Vitamin A and two other types of carotenoids, lutein and zeaxanthin, are also important for healthy vision.

Also a carotenoid, lycopene is found in red foods such as tomatoes and tomato products, watermelon, and grapefruit. The main benefit of lycopene is the maintenance of prostate health.

Green

No, you don’t have to drive a hybrid or tend to your own victory garden. By simply adding more green vegetables to your menu, you can proudly say, ‘I’m going green!’

Try new veggies such as bok choy, mesclun, turnip greens, kale, or watercress while revisiting some old favorites like broccoli, collard greens, romaine lettuce, and spinach. This will put you well on your way to the recommended 5 servings of fruits and vegetables per day. Dark green vegetables are a functional food component powerhouse! Included in the long list of nutrients found in these veggies are potassium, dietary fiber, folate, vitamin A, vitamin E, and vitamin C.

Blue, Purple, Crimson, Brown

It may seem like a stretch to group these colors together, but humans have been doing it for centuries! Before conventional methods of dying fabrics, berries and teas were used to color the finest hand-woven fabrics for royalty. Now that these foods are no longer needed to color clothing, foods that are blue, purple, crimson, and even brown are gaining popularity due to the fact that they contain flavonoids. Berries, cherries, red grapes, red wine, dark chocolate, cocoa and some teas are good sources. Flavonoids are beneficial to our health because they may contribute to the maintenance of proper brain function and blood flow.

Tan

Tan is not usually the most exciting color in the spectrum, but tan colored foods still come packed with many health benefits. Whole wheat breads, cereals, and pastas that are higher in fiber are usually tan in color. The insoluble fiber found in wheat bran, corn bran, fruit and vegetable skins, and whole grains may contribute to the maintenance of a healthy digestive tract and reduce the risk of some types of cancer. Another type of dietary fiber is called beta glucan. This component can also be found in tan foods such as oat bran, oatmeal, oat flour, barley, and rye.  Beta glucan-containing foods may reduce the risk of coronary heart disease.

White

Just because a food is white, doesn’t mean that it isn’t nutritious. In fact, white foods such as low-fat (1%) or fat-free milk, yogurt, and some cheeses are packed with vitamin D, calcium, and phosphorus. These vitamins and minerals aid in bone health and may help us maintain a healthy body weight. Yogurt also contains probiotics, which are bacteria that confer a health benefit, like promoting digestive health or supporting immune function.

Yellow

When you think of yellow foods, fat may not be the first to come to mind, however, after considering butter, margarine, olive oil, and vegetable oil, yellow is a common thread! Recent dietary guidance recommendations suggest that the type of fat that you consume can affect your health in various ways. While it is important to consume a diet that is low in saturated and trans fats, certain types of unsaturated fats such as linoleic acid (an omega-6 fatty acid) and linolenic acid (an omega 3-fatty acid) are essential for life and have to be consumed through the diet. These fats are important for proper growth in children, healthy skin, and to help regulate cholesterol. Fat is also needed for transport and absorption of fat-soluble vitamins A, D, E, and K, as well as carotenoids.

Research continues to tout the benefits of omega-3 fatty acids to help reduce the risk of heart disease and promote brain health and vision. Two examples of omega-3 fatty acids include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Oily fish from cold waters, such as salmon, mackerel, tuna, and trout are especially rich in EPA and DHA.

Just by remembering to “eat a rainbow,” you can increase your intake of nutrients and healthful food components. So, the next time you reach for one of the above mentioned foods, remember that it is not only bursting with color and flavor but that it also contains a component that may improve your health.

~~~Lunch Special~~~

Island Kitchen

The special will be offered Tuesday – Saturday.

Starting Tuesday, January 19th:

Lunch Plate Special

Daikon Noodle & Grilled Salmon Salad with Lime & Ginger Dressing

$18.00

This is on page 93 in the cook book.

Hello my friends!

I am super excited about our upcoming Wellness Program featuring “The Beauty Chef” cookbook.

This program is designed to teach you the connection between gut health and overall health, wellness and beauty. There are cultures all over the world that have had a strong understanding of this – and their population has a much longer life expectancy and a far better quality of life as they age. In this program we hope to give you the tools necessary to do the same!

I will be sending out daily emails to assist you on your journey – but that is not the only information available! Please know that all information in this program is available through the www.AquaGym.Fitness webpage – but the very best way to participate is through the “Wellness 2021 The Beauty Chef” Facebook Page. Not only will the email information be available at this source – but this is an amazing resource to connect with others participating in this event, speak directly to the hosts, and see the weekly workouts offered. To be a part of the Facebook page you will need to be Facebook “friends” with Stephanie Newberry. Then you will be added to the group.

Many of you are already participating in the Facebook group.

NOW – It is time to get your house and mind prepared for this amazing opportunity. “But I Don’t Have The Book Yet!” You might proclaim. That is correct. Covid has delayed shipping – but that is not going to stop us!

Preparing for a life change is important. Our first few days will be focused on just that! PREPARING. That being said – we are going to run the program an extra week – 7 weeks. The preparation week starts next week and we can progress from there.

Our first live seminar will be “Book Pick Up” Day. If you are available and can attend please do. We are planning on Thursdays at 5:45pm for our live events. Stay tuned for the location for this event. If you cannot attend, we will make other plans to get you the cookbook.

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We have teamed up with a couple local restaurants to make your life easier!

It is not necessarily convenient for you to prepare each and every meal you are going to eat for the next 6 – 7 weeks

…So we want to help! First off – some of the base and staple items for your meal prep also need to be prepared in advance. Sunshine Grindz has agreed to help with a few of these items! Keep a look out for the list of items available for purchase through them. Each week will will provide a list and they ask that you “pre – order” the items that you’d like to pick up. Again – these items are meant to be used in your personal kitchen to help with some of the recipes.

Island Kitchen in downtown Fernandina Beach will be offering a Lunch Special for the full 6 week program that is a recipe from the book! Pick up a convenient lunch – or carry it out and eat it for lunch or dinner!

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Our goal is to give you the tools to change your eating habits – and change your life. We also know that change is hard…so we are hoping to make this as easy and delicious as possible!

Now – it’s not all about food!

Wellness is about mind, body and soul.

This is total Wellness. Expect beautiful opportunities to grow all of these aspects in your life. You can commit entirely to the program, or simply apply some of the suggestions into your lifestyle. No matter what – You WILL benefit from what is offered here.

Now – PLEASE SHARE! A journey is always better with a buddy. Local or not – we will ship the book and they can connect with this program. Single books shipped directly usually arrive within 48 hours! Consider sharing this with a loved one – a friend, family member – anyone you know who might benefit from this information. You can simply share this link: www.AquaGym.Fitness and they will see a pop up for the wellness program.

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Now – my FIRST TIP to get ready…

Begin working through your refrigerator. Take a full inventory of what is good and throw away anything that needs to go. We will be encouraging organic produce and grass fed/farm raised proteins. Think about the things you already enjoy to eat – replace those items with the organic version. You will understand why as we continue the program.

CONGRATULATIONS! The information you will learn in this program can change a life! I hope it’s yours! – but maybe it’s someone else you love as well.

You deserve this – and so do the people you love. I cannot wait to get started on Monday!

Be sure to

– Join the Facebook group ( Wellness 2021 “The Beauty Chef”)

– Look for emails (don’t let them go to spam)

– Learn how to log into the members area (non Facebook-ers)

– Inventory your kitchen (start buying organic things you already like – OH – and European Butter!)

Feel free to reach out to me anytime. I hope to see you at our workshops, seminars and chatting away in our Facebook group!

Take time to appreciate the little things.

Island Kitchen will be making lunch specials throughout the program from “The Beauty Chef” cookbook! Stop in or carry out a convenient lunch! Chef Jonathan has agreed to help with your staples! don’t let the recipes overwhelm you! You can order staples through sunshine grindz~ Stay tuned for which items will be offered – pre- orders recommended.