Workshop in the Park: Essential Food & Yoga Strategies for Digestion
May
21
3:30pm 3:30pm

Workshop in the Park: Essential Food & Yoga Strategies for Digestion

  • Parque Retiro (Centro Cultural Casa de Vacas) (map)
  • Google Calendar ICS

Join us for an afternoon in the park to get your body prepped for summer!

I'm teaming up with Eliza, the fabulous yoga instructor of The Natural Yogi, to share our favorite everyday strategies for supporting digestion, keeping cool, and feeling light & energized all summer long. 

Here's what you'll get:

  • Everyday food + lifestyle strategies for a healthy gut + fabulous digestion
  • Practical mindful eating tips to keep cool + energized 
  • Tasting of a cooling, digestive-friendly summertime sweet treat (+ recipe!) that will have you running home to make
  • Yoga poses that balance the digestive fire
  • The best poses for summer according to Ayurveda 
  • A dynamic flow yoga practice that balances the digestive fire, cools your mind & gives you a healthy summer glow 

Price

  • €29 when paid by May 12
  • €35 when paid after May 12

**This includes everything above + a bonus: 

You'll also get a cheat sheet with our food + yoga strategies to take home!

RSVP

Please visit my Meetup page to reserve your spot and pay in advance via Paypal!

For questions, e-mail me at: wholenourishment@gmail.com

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Transition Into Autumn with Ease
Oct
23
2:00pm 2:00pm

Transition Into Autumn with Ease

Self-Care Essentials for the Fall

Join me for a Sunday afternoon rendezvous in the park!  

Even if the air is cool, we'll find a warm, sunny spot to sit. So bring a towel to sit on and a sweater, and I'll bring something warm to sip. :-) We'll have time to get to know each other and then I'll share some ideas for how we can take better care of ourselves this season. Keep reading for details of the talk. 

Self-Care Essentials

The change of seasons can affect our energy, mood, productivity, digestion, and appetite. Autumn especially brings a dry, light, coolness to the air that leaves us feeling scattered, anxious, and feeling a bit chilly. 

But what if I told you there are small, simple tweaks we can make to our daily routine that balance these negative side effects? Well, there are! And yes, they really work! 

I'll be sharing my go-to cooking, nutrition, and lifestyle tips to help simplify your days, bring focus and clarity to your thoughts, calm and ground your energy, and nourish and warm you from the inside out. 

You'll learn:

• Best cold weather cooking techniques for optimal digestion + warmth

• Autumn's superstar foods we all want to be eating

• My go-to anti-anxiety ritual + how to incorporate it into your routine

BONUS (!) You'll also get:

• A handout with a seasonal food + lifestyle chart to guide your cooking + daily routine

• Special homemade Autumn treats + recipes

Details:

  • When:  Sunday, October 23, 2 – 3:30 P.M.
  • Where: El Huerto de Lucas - C/ San Lucas, 13 (due to rain)
  • Cost:    10 €
  • RSVP:   E-mail me (Katie) at wholenourishment@gmail.com, or
                 RSVP on Meetup: http://www.meetup.com/Whole-Nourishment-Cook-it-Eat-it-Live-it/events/234759481/
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Light + Easy Summer Workshop
Jul
24
10:00am10:00am

Light + Easy Summer Workshop

Reflexology + Food + Lifestyle

What: A special reflexology + food + lifestyle summer workshop to cleanse and declutter body and mind for light + easy living all summer long
Where: Katie's Home (6 min bus ride from Bahnhof - address provided upon registration). Free visitor parking available for those driving.
When: Sunday, 24 July 10 am - 1 pm
Cost: 30 CHF

I'm teaming up with Natural Healing Practitioner, Asja, to offer a special workshop all about daily practices we can incorporate for light and easy living during these casual summer days (and all year long).

Here are the highlights:

  • Sipping tasty homemade kombucha, made by Asja and her husband, and sun-brewed rooibos ginger tea (assuming there will be sun leading up to Sunday ;-)
  • Discussion of the benefits of reflexology and how we can apply it on ourselves at home (targeting the pressure points in our hands, feet, and ears). There will be plenty of space to spread out on comfortable chairs and the couch so we can practice on ourselves to learn the proper techniques that Asja demonstrates.
  • Discussion of naturally "cleansing" food + lifestyle strategies that we can incorporate in our everyday routine for light + easy living.
  • Demo of my Quinoa Power Salad - a favorite summer salad that gets me through the warmest days of the year keeping me feeling satisfied and light.
  • Handouts + recipes e-mailed to you
  • Light lunch

Some personal thoughts on reflexology
If you're like me, you might not be very familiar with reflexology. But I bet you have enjoyed a massage before where the masseuse applied pressure to specific points on the feet, hands, or ears? This is a natural healing technique that has beneficial effects on different organs and systems in the body. And this is also the basis of reflexology. I first experienced the use of pressure points during a Thai massage years ago. I felt so clear headed and calm afterwards, and ever since I've wanted to learn more about what I can do at home (e.g. self-massage!) to target these reflex zones and get similar benefits.

This is exactly what Asja will teach us in the workshop! Keep reading for details. 

Asja will:

  • Discuss how our bodies have the ability to heal naturally
  • Demonstrate how to stimulate the body's self-healing mechanisms in a safe, pleasant, and non-invasive way to address common health problems such as headaches, fatigue, anxiety, digestive upset, PMS, nausea, and more.
  • Offer tips on how to easily incorporate reflexology into your and your family's everyday routine
  • Share how she keeps her body and mind in balance so it functions optimally
  • Provide handouts and maps of reflex points on the body
  • (Bonus!) Share an effective ancient technique she uses and teaches to others which energizes the body and mind

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Sugar Cravings + Baking with Natural Sweeteners
Feb
21
1:00pm 1:00pm

Sugar Cravings + Baking with Natural Sweeteners

WHOLE NOURISHMENT COOKS!

Sugar Cravings + Baking with Natural Sweeteners

Strategies for Making Peace with Sugar

Are you plagued by uncontrollable sugar cravings and not sure why? Do you want to be less dependent on sugary snacks, but don’t want to feel deprived or give up baking? If so, join me for a small group cooking workshop to learn how to make peace with sugar. I’ll show you how to bake naturally sweet treats, explain which sweeteners are healthy + whole, and share tips to curb those cravings for good!

In this cooking workshop you will

  • Learn why cravings are NOT your enemy + uncover the root cause of your cravings
  • Discover how your eating style can help you manage cravings
  • Learn effective, everyday strategies to dramatically reduce the intensity of your cravings
  • Discover healthy + whole alternatives to baking with white sugar
  • Receive handouts with recipes, crave-busting tips, + more secrets to making peace with sugar
  • Be part of a 1 ½ -hour cooking demonstration where I’ll make*:
    • Better “blonde” brownies
    • Passionate coconut macaroons
    • A sweetly soothing nightcap
    • And (bonus!!) wholesome granola to take home to replace that box of cereal ;-)
      *Note: All treats will be naturally free of gluten, dairy, and white sugar!

Details

When:              Sunday, 21 February 1-4 pm

Cost:                65 CHF

Location:        Mimi & the Peacock: Unterer Graben 1 (3rd Floor), 9000 St. Gallen

Registration:  E-mail me (Katie) at wholenourishment@gmail.com

Space:             Attendance will be limited to 12

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Jan
30
10:00am10:00am

Eating for Stress Relief + Energy

Whole Nourishment Cooks!

Eating for Stress Relief + Energy

Strategies to Restore Body and Mind

Have you been wondering how you can take better care of yourself this year? Join me for a small group cooking workshop to learn how you can protect your body against those daily stressors. I’ll show you how to create easy and satisfying plant-based meals that replenish, nourish and energize and share my top stress-busting secrets in the kitchen and beyond for restoring body and mind.

This cooking workshop will include

  • Enriching conversation about foods that reduce stress + boost mood and 3 tools for becoming a “savvy energy spender”
  • Handouts with recipes, top stress-relieving foods, strategies for lasting energy, + more!
  • 2 hour cooking demonstration
  • A leisurely lunch (+ surprise dessert) enjoyed together

Details

When:  Saturday, 30 January 10:00 A.M. – 1:00 P.M.

Cost:  65 CHF

Location:  Mimi & the Peacock: Unterer Graben 1 (3rd Floor), 9000 St. Gallen

Registration:  E-mail me (Katie) at wholenourishment@gmail.com. Briefly explain why you look forward to attending. I will reply to confirm your place.

Space:  Attendance will be limited to 11

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Weekday Vegetarian Meals, Part III
Oct
10
10:00am10:00am

Weekday Vegetarian Meals, Part III

Whole Nourishment Cooks!

WEEKDAY VEGETARIAN MEALS, MADE EASY

Part III: Make Ahead + Freezable Formulas

Join me for a small group cooking workshop to learn strategies for creating satisfying vegetarian meals in advance. This is the final workshop in this cooking series for the busy and health conscious home cook. I’ll be sharing my secret formulas and go-to staples for meals that can be prepped ahead and even frozen so you have easy, sustaining and nutritious plant-based dinners for those lazy days and late nights.

This cooking workshop will include:

  • Enriching conversation about a new way to eat + mindful eating tips to help you shift out of autopilot into a more present state to enjoy and optimize the food on your plate  
  • 2 hour cooking demonstration
  • Instruction on using make-ahead + freezable formulas for effortless, hearty vegetarian meals any time
  • Handouts with make-ahead & freezable cooking formulas, recipes, mindful eating tips, and more!
  • A leisurely lunch together enjoying the fruits of our labor

Details:

Part III of a three-part cooking workshop series for all experience levels to learn and broaden your skillset.

When: Saturday, 10 October, 2015; 10:00 A.M. – 1:00 P.M.

Cost: 50 CHF per person

Join 1 workshop: CHF 50
Join 2 workshops: CHF 90
Join 3 workshops: CHF 120

Registration:    E-mail me (Katie) at wholenourishment@gmail.com
                           Briefly explain why you are looking forward to attending. I will reply to                        confirm your place.

Spaces:   Attendance will be limited to 10

I look forward to seeing you at the workshop!

To your health,
Katie Schmidt
Integrative Nutrition Health Coach

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Weekday Vegetarian Meals, Part II
Jul
25
10:00am10:00am

Weekday Vegetarian Meals, Part II

Whole Nourishment Cooks!

WEEKDAY VEGETARIAN MEALS, MADE EASY

Part II: Last Minute Meal Formulas

Artwork by Tinarosa Tam

Join me for a small group cooking workshop to learn about the building blocks of satisfying plant-based last minute meals. This is the second of a three-part cooking workshop series for the busy and health conscious home cook where I am sharing my secret formulas and go-to staples for easy, sustaining meals any ordinary night of the week.

This workshop will include:

  • Enriching conversation on the “carb” debate, a healthy gut, and the role of plant-based foods
  • Nutrient spotlight on a lesser-known but common mineral deficiency and how plant-based foods can help
  • 2 hour cooking demonstration
  • Instruction on using creative formulas to get comforting meals on the table in 20 minutes or less
  • Insight into my secret cooking strategies and key pantry staples that ensure last minute meal success
  • Handouts with last minute cooking formulas, pantry staples, and recipes
  • A leisurely lunch together enjoying the fruits of our labor

Details

Part II of a three-part cooking workshop series for all experience levels to learn and broaden your skillset.

When: Saturday, 25 July, 2015; 10:00 A.M. – 1:00 P.M.

Cost: 50 CHF per person

Part III concludes with Make-Ahead and Freezable Formulas on Saturday, 10 October

Join 1 workshop: CHF 50
Join 2 workshops: CHF 90
Join 3 workshops: CHF 120

Registration:    E-mail me (Katie) at wholenourishment@gmail.com
                             Briefly explain why you are looking forward to attending. I will reply to
                          confirm your place.

Spaces:            Attendance will be limited to 10

I look forward to seeing you at the workshop!

To your health,
Katie Schmidt
Integrative Nutrition Health Coach

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Weekday Vegetarian Meals, Part I
Jun
6
10:00am10:00am

Weekday Vegetarian Meals, Part I

Whole Nourishment Cooks!

WEEKDAY VEGETARIAN MEALS, MADE EASY

Part I: Formulas for Building a Better Salad & Bowl Meal

Artwork by Cam Jones

Artwork by Cam Jones

Join me for a small group cooking workshop to learn about the building blocks of satisfying plant-based meals. This is the first of a three-part cooking workshop series for the busy and health conscious home cook where I will share my secret formulas and go-to staples for easy, sustaining meals any ordinary night of the week.

The workshop will include:

  • Enriching conversation about plant-based food, nutrition, and how to make weekday cooking easy
  • 2 hour cooking demonstration, during which you will enjoy hands-on interactive time
  • Instruction on using creative formulas to guide your weekday meal planning and cooking
  • Go-to staples for turning your basic salad into a delicious and satisfying meal
  • Introduction to the Bowl Meal cuisine
  • Information about natural, sustaining plant-based protein sources
  • Preparation + food combining tips to optimize vegetarian/vegan nourishment
  • Insight into what I cook on the weekends to get ahead for the week
  • Handouts with weekday cooking formulas, go-to staples, and recipes
  • A leisurely lunch together enjoying the fruits of our labor

Details:

Part I of a three-part cooking workshop series for all experience levels to learn and broaden your skillset.

When: Saturday, 6 June, 2015; 10:00 A.M. – 1:00 P.M.

Cost: 50 CHF per person

Part II continues with Last Minute Meal Formulas on 25 July, 2015
Part III concludes with Make-Ahead and Freezable Formulas on 10 October, 2015

Join 1 workshop: CHF 50
Join 2 workshops: CHF 90 instead of CHF 100
Join 3 workshops: CHF 120 instead of CHF 150

Registration:    E-mail me (Katie) at wholenourishment@gmail.com 
                            Briefly explain why you are looking forward to attending. I will reply to confirm your place.

Spaces:            Attendance will be limited to 10

I look forward to seeing you at the workshop!

To your health,
Katie Schmidt
Integrative Nutrition Health Coach

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Jan
30
6:00pm 6:00pm

Resolutions Beyond January: 5 Steps to Better Health in 2015

Are you feeling tired, bloated, and sluggish after the holidays?

Are you looking for practical solutions for getting your health back on track?

Do you want to make changes to your diet and lifestyle, but don’t know where to start?

If so, please consider joining a small group workshop “5 Steps to Better Health”. In this 90-minute session, I offer guidance for taking actions that reset digestion, boost metabolism, and restore energy and balance in mind and body.

This is not a “diet” or a “quick fix detox” program. Instead, this is an opportunity to learn how to practice cleansing techniques so that they become part of your regular wellness routine and lifestyle.

Once you adopt these strategies as your own, you will feel empowered with knowledge and tools to maintain a steady, manageable, and balanced state of health for years to come.

This workshop will cover:

  • Tools for maintaining a foundation of wellness as a lifestyle, no matter the stress
  • Everyday foods that support immunity, detoxification, and digestive health
  • Tips for enjoying cleansing whole foods all year around while still feeling satisfied and energized
  • How your thought patterns affect your health + mindfulness techniques for mind-body balance
  • A tasting + printed recipe of an exclusive cleansing and satisfying whole food meal

Restoring health cannot come from quick-fixes. Sustaining balance is about taking consistent small steps in a way that feels natural for you.

This is within reach. So if you are ready to commit to nourishing yourself this year, then do not miss this workshop!

Details

Cost: 30 CHF 

Registration:     Send an e-mail to Gisela at Yogahladagisela@yogahlada.ch

                        Briefly explain why you are looking forward to attending. We will reply to confirm your place.

Spaces:            Attendance will be limited to 15

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Nov
14
6:00pm 6:00pm

Sugar Blues Workshop

Do you constantly crave sweets and are not sure why?
 
Are you tired of always being tired and having low energy?
 
Do you want to gain control over your cravings and not deprive yourself?

If you are like most people, you may be more dependent on sugar than you would like. You crave sugary snacks to give you energy or satisfy that sweet tooth, but you end up more tired after. You also notice that you may not be at your ideal weight, you have poor sleep, or other health concerns like dull skin, headaches, or feeling stressed.
 
If this sounds like you, I would like to invite you to a free «Sugar Blues» workshop that could change your relationship with sugar for good. As a Health Coach, I support people just like you to reach their health goals, increase their energy, and feel great in their body. And I designed this workshop so you will understand the causes of your sugar cravings and learn practical tools for dealing with them.
 
In this workshop you’ll learn:

  • The top ways sugar is negatively affecting your health and happiness
  • Tips to eat foods you enjoy and not deprive yourself
  • How your lifestyle affects your cravings

It’s not about deprivation. It’s about freedom — the freedom to eat foods you love and have sweetness in your life without the side effects or the guilt. If you are ready to have more energy, fewer cravings, and take back control of your life, then you won’t want to miss this one-time-only event.

Are you ready to permanently change your relationship with sugar?
 
Your next step: Register for the workshop!

Space is limited, so take action now to improve your life. To register, email Gisela at gisela@yogahlada.ch. And in the meantime, visit the yoga studio venue, Yogahlada

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