TOP 25 EAT WELL ENJOY LIFE RECIPES

Eat Well Enjoy Life

TABLE OF CONTENTS

4 BREAKFAST

10 SOUPS

15 SALADS

18 MAIN DISHES

25 VEGETABLES & SAUCES

32 DESSERTS

The food you eat can have a major impact on your emotions. While it is possible to be happy no matter what you eat, it’s much easier when you support your body with nourishing food.

Food that supports good digestion, stable blood sugar levels and balanced hormones creates the chemistry in your body that naturally makes you feel happy. When you eat vegetables, fruits, beans, nuts, healthy oils, low glycemic grains and clean protein, while limiting processed, fried and sugary foods you’ll naturally feel more joy and appreciation in your life.

Key Dietary Principles to Eat Well and Enjoy LifeKeep Balanced Blood Sugar Levels - High carbohydrate meals and sugary snacks spike your blood sugar and then you crash. This leads to an imbalance of hormones, especially stress hormones, which makes you cranky or anxious. Eating meals and snacks with protein, fat and fiber helps keep your blood sugar levels stable.

Enjoy Plenty of Healthy Fats - Your brain loves fat and needs it. The brain is about 60% fat. It needs good fats to function optimally. Fats allow your brain to produce neurotransmitters and keep inflammation down. Fats are also essential to your nervous system. The most important fats for your brain are Essential Fatty Acids. You don’t make them in your body, you must get them from the food you eat. The omega 3 fatty acids build a cushion around your brain cells making you feel happier. It’s best to avoid vegetables oils. Click here for the reasons.

Eat Protein - You need protein to make enzymes, hormones, and other body chemicals, build and repair tissues. The amino acids in proteins are the precursors to brain neurotransmitters that keep you in a good mood. Our protein needs vary based on individual factors, such as genetics, strength of digestion, activity levels, age and the season that you are in. Recent research indicates starting

your day with protein instead carbohydrates helps keep cravings down. According to the RDA adults need about .36 grams of protein per pound of body weight. This works out to be 40-80 grams per day. Aim for 10-20 grams at breakfast.

Maintain A Healthy Digestive System - Gut health has an enormous impact on your happiness. It affects your “feel-good” chemicals. Serotonin is coined as the ‘happy hormone,’ and 95 percent of it is produced in the gut. According to microbiologist Kiran Krishnan, dopamine production also starts in the gut. “The reward centers depend on dopamine, which is released when you eat good food.”

Eat Food with B Vitamins - B-vitamins are needed for everything from the healthy maintenance of brain cells to the metabolism of carbohydrates, the brain’s source of fuel. They are also key for efficient liver detoxification. Your body needs B-vitamins, especially B6, to make mood boosting neurotransmitters, including serotonin, which regulate mood and conduct messages through the brain.

Here are 25 delicious simple recipes that incorporate these key principles so you can feel healthier and happier.

Breakfast

3 INGREDIENT BANANA ALMOND PANCAKES2 SERVINGS

INGREDIENTS• 1 medium banana• 2 large eggs• 4 tablespoons blanched almond flour • ½ teaspoon baking powder (optional)

INSTRUCTIONS1. Put all the ingredients into the blender.2. Blend for 15-20 seconds, until smooth (don’t over blend or it will get warm).3. Pour into a bowl.4. Heat a griddle or heavy sauté pan on medium-low heat. Lightly brush with butter

or ghee.5. Add batter in small circles – about 1 tablespoon per pancake.6. When the edges start to look dry and the pancake is firm enough to flip (about 3

minutes), flip and cook another minute or two on the other side.7. Place onto a plate and cover to keep warm. Repeat with the rest of the batter.8. Serve alone or top with maple syrup, berries, fruit sauce or chocolate chips.

NOTESIf the pancakes are hard to flip, you may need to turn down the heat and cook them a little longer. They will hold together and flip easily when the heat is low enough for them to get firm without burning. You can refrigerate cooked pancakes and reheat in the oven the next day. FOOD FOR HAPPINESS NOTE:

Almond flour is packed with insulin-regulating fiber. It helps keep your energy levels and focus optimized without the blood-sugar spike (and crash) of high-glycemic flours. It adds additional protein to your pancakes and is full of antioxidants and trace minerals like iron, manganese and copper. Bananas enhance your mood due to high levels of tryptophan, which is converted into serotonin - the happy mood brain neurotransmitter.

Click here to see the recipe and photos on the blog!

ANTI-INFLAMMATORY STRAWBERRY GREEN SMOOTHIE1 SERVING

INGREDIENTS• 10 ounces unsweetened almond, coconut, hemp milk or water• 1 cup frozen strawberries• 1⁄2 green (unripe) banana• ½ small beet• 1 large handful kale (de-stemmed), spinach or romaine• 1 teaspoon coconut oil• 1 serving of hemp, collagen, pea or whey protein powder• Stevia to taste (optional)

DIRECTIONS1. Blend all ingredients until smooth2. Taste, add stevia if desired

FOOD FOR HAPPINESS NOTE:This perfect smoothie contains protein, fat, fiber, and carbohydrates that will keep your metabolism humming and provide blood sugar balance. There is a green banana instead of a ripe banana to provide you with resistant starch, a type of starch that won’t spike your blood sugar. It also feeds the good bacteria inhibiting the growth of bad bacteria helping you absorb more minerals. The addition of beets helps thin the bile and cleanse the liver. Your liver is key for maintaining proper hormonal balance.

Click here to see the recipe and photos on the blog!

AMAZING HIGH PROTEIN SWEET POTATO PUDDING2 SERVINGS

INGREDIENTS• 2 cups organic sweet potatoes, cut into chunks• ½ cup coconut milk• 1 tablespoon creamy unsweetened almond butter• 1 teaspoon cinnamon or pumpkin pie spice• 2 scoops collagen or 1 scoop vegan protein powder or 2 tablespoons hemp seeds• Stevia to taste (optional)

INSTRUCTIONS1. Cut sweet potatoes into chunks (peel if not organic). Steam until soft, about 8

minutes. Alternately use already cooked sweet potatoes. If you steam them in the morning your pudding will be warm when you make it.

2. Put sweet potatoes, almond butter, coconut milk, cinnamon and collagen into the blender.

3. Blend until smooth. Taste for sweetness, add stevia if desired. Add additional coconut nut milk if you want it thinner.

4. Spoon into a bowl.5. Serve warm or cold. To reheat it put into a pot and heat on low until warm.

FOOD FOR HAPPINESS NOTE:Sweet potato is a mood-booster because the antioxidant beta-carotene helps with reducing free radical damage to brain cells. Sweet potatoes help balance your serotonin – the chemical substance in your brain that promotes feelings of calm, well-being, mental alertness, and an increased ability to deal with stress. Sweet potatoes can also prevent oxidative stress leading to DNA damage, which appears to be a common in emotional conditions such as anxiety and depression.

Click here to see the recipe and photos on the blog!

MATCHA CHIA PUDDING2 - 4 SERVINGS

INGREDIENTS• 2 cups hemp or almond milk (homemade if possible)• 12 drops stevia or 2 tablespoons maple syrup or honey• 1 teaspoon organic vanilla extract• 2 teaspoons matcha green tea powder • 6 tablespoons chia seeds• 1/2 cup berries for topping (optional)

INSTRUCTIONS1. Blend the nut milk with the stevia, vanilla and matcha.2. Put the chia seeds in a medium bowl, large enough to hold all the liquid.3. Pour the blended mixture over the chia seeds. Stir.4. Let sit for 15 minutes stirring every five minutes until the chia begins to absorb the

liquid.5. Let the mixture sit at least 1 hour at room temperature or overnight in the refrigerator,

covered.6. Stir before serving.7. Top with berries.

FOOD FOR HAPPINESS NOTE:Matcha has been shown by scientific research to have positive effects on the mind and mood.It may also help boost your overall well-being. It contains L-theanine, an amino acid that helps you feel relaxed but energized at the same time. In addition, matcha tea can boost brain levels of serotonin and dopamine, two neurotransmitters that help to elevate mood and reduce stress.Chia seeds are a mood boosting food that is a good source of magnesium, nature’s relaxant mineral, and helps reduce stress and anxiety. They are packed with essential nutrients, such as omega-3 fatty acids, antioxidants, and provide fiber, iron, and calcium. Omega-3’s help prevent mood swings.

Click here to see the recipe and photos on the blog!

SPINACH EGG DROP SOUP1 SERVING

INGREDIENTS• 1 pastured egg• 2 cups bone broth or vegetable broth• 1 teaspoon freshly grated ginger,( use a microplane to grate your ginger)• 2 cups spinach, coarsely chopped• Himalayan sea salt to taste• Pinch of red pepper flakes• 1 tablespoon cultured sauerkraut (optional)

INSTRUCTIONS1. In a small bowl, beat the egg. Set aside.2. Add broth and ginger to a saucepan and bring to a boil.3. Turn down to a simmer, add spinach and cook until wilted, about 30 seconds.4. Slowly stream in the beaten egg while stirring the soup in one direction.5. Turn off the heat.6. Pour into a bowl. Season with salt to taste.7. Sprinkle with red pepper flakes.8. Serve with sauerkraut on the side.

NOTEFor a thicker soup use 1 ½ cups broth or 2 eggs

FOOD FOR HAPPINESS NOTE:Broths have been a healing food for hundreds of years. Bone broths or vegetable broths are calming, grounding, and nourishing to the kidneys and adrenals. They help lower inflammation. Bone broths contain collagen giving a wonderful boost to the digestive system.Sauerkraut is my go-to mood boosting food. It provides healthy bacteria to build the flora inside of your gut. Metabolism of the healthy bacteria releases B vitamins and amino acids that support your hormones and immune system.

Click here to see the recipe and photos on the blog!

Soups

CLEANSING TURMERIC VEGETABLE SOUP4 SERVINGS

INGREDIENTS• 1 tablespoon ghee or coconut oil• 1 large onion, diced• 1 medium carrot, diced• 2 stalks celery, diced• 1 tablespoon fresh grated turmeric root or 1 teaspoon ground turmeric• 2 teaspoons garlic, minced (3-4 cloves)• 1 tablespoon fresh ginger, minced or ½ teaspoon ground ginger• 6 cups chicken broth or vegetable broth or water• 1 teaspoon Celtic sea• ½ teaspoon black pepper• 2 cups cauliflower, cut into small florets• ½ of 15-ounce can white beans, drained and rinsed (optional)• 2 cups kale, stems removed, chopped• cilantro, chopped for garnish (optional)

INSTRUCTIONS1. Heat ghee in a large soup pot over medium-low.2. Add onion, stir. Cook for 5-7 minutes, until the onions begin to brown.3. Add carrots and celery, cook for 3-5 more minutes, until the vegetables soften.4. Add turmeric, garlic and ginger; stir until the vegetables are coated.5. Cook for 1 minute, until fragrant.6. Add broth or water, salt, and pepper; stir. Bring to a boil.7. Add cauliflower. Cover and reduce heat.8. Simmer for 10-15 minutes, until cauliflower is tender.9. When the cauliflower is fork tender, add beans and kale.10. Cook until the kale is slightly wilted, 2-3 minutes.11. Serve hot garnished with cilantro.

FOOD FOR HAPPINESS NOTE:This soup is an anti-inflammatory, alkaline brothy vegetable soup full of healing spices that satisfy your taste buds and restore balance. It contains two powerful ingredients; ginger and turmeric. They work together to help slash inflammation while calming and nourishing your nervous system. Ginger is alkalizing and lowers inflammation while encouraging the stomach to make sufficient hydrochloric acid. This is a soup that makes you happier, healthier, and reduces pain. It contains the perfect combination of healthy fat, good quality carbohydrates, and high quality, easy-to-digest protein!

Click here to see the recipe and photos on the blog!

SATISFYING MUSHROOM SOUP WITH MIDDLE EASTERN SPICES6 SERVINGS

INGREDIENTS• 6 tablespoons ghee, grass fed butter or extra-virgin olive oil• 1 ¼ pounds mixed mushrooms (such as cremini, oyster, chanterelles and shiitake),

chopped, (8 cups)• 2 cups shallots, finely diced (½ pound)• 1 tablespoon tomato paste• 2 teaspoons chopped fresh thyme leaves• 1 ½ teaspoons ground cumin• 1 teaspoon ground coriander• ½ teaspoon ground cinnamon• Pinch ground allspice• 1 teaspoon Celtic sea salt, more to taste• 1/2 teaspoon black pepper• 5 ounces baby spinach, coarsely chopped

INSTRUCTIONS1. Heat 3 tablespoons ghee, butter or oil in a large pot over medium heat. Add half the

mushrooms and half the shallots; cook, stirring occasionally, until most of the liquid has evaporated and the mushrooms are well browned, 10 to 12 minutes. Transfer mushrooms to a bowl and repeat with remaining ghee, mushrooms and shallots.

2. Return all mushrooms to the pot and stir in tomato paste, thyme, cumin, coriander, cinnamon and allspice; cook until fragrant, about 1 minute.

3. Stir in 5 cups water, the salt and the black pepper. Bring mixture to a simmer over medium heat and cook gently for 20 minutes.

4. Stir in baby spinach and let cook until just wilted, 1 to 2 minutes.5. Using an immersion blender or food processor, coarsely purée soup. Thin with

water, as needed.6. Taste and adjust seasoning, add more salt if necessary.

FOOD FOR HAPPINESS NOTE:Mushrooms are high in B vitamins and ergosterol, which is converted by the sun to vitamin D, known to boost your happiness. They are the only vegetable containing Vitamin D (particularly when exposed to the sun). Mushrooms oxygenate your blood. More oxygen in the blood gives you energy, focus, and vitality. The combination of savory and sweet spices ~ cumin, coriander and cinnamon ~ brings out the deep earthy richness of the mushrooms. The spinach gives it additional nutrients and a silky texture.

Click here to see the recipe and photos on the blog!

SRI LANKAN COCONUT DHAL4 SERVINGS

INGREDIENTS• 1 cup red lentils (masoor dhal) or moong dhal (split mung beans) preferable soaked

overnight• 1 teaspoon turmeric• 3 1/2 cups water• ½ cup full fat coconut milk• 1 tablespoon coconut oil• 2 teaspoons mustard seeds• 1 teaspoon cumin seeds• ½ teaspoon fenugreek seeds• 2 curry leaves (optional)• ½ medium red onion sliced• 1-2 green chilies, sliced (Serrano chiles are good)• 1 teaspoon Celtic sea salt• 1 tomato chopped (optional)• 1 tablespoon lime juice

INSTRUCTIONS1. Rinse the lentils.2. Heat water and lentils along with

the turmeric. Bring to a boil, turn down to a simmer and cook until just cooked, 30-45 minutes. Skim off and discard any foam that rises.

3. Add coconut milk.4. While the lentils are cooking, heat

oil in a saute pan until shimmering.5. Add mustard seeds, once they start

to pop add the cumin and fenugreek seeds and sauté for 30 seconds.

6. Add sliced onions, curry leaves (if using), green chilies and salt.

7. Sauté for 5 minutes on low heat until the onions are soft.

8. Add tomatoes (if using) and sauté 2 minutes.

9. Add cooked onions and spices to cooked lentils.

10. Mix all together, add lime juice.11. Taste to adjust salt. Enjoy!

FOOD FOR HAPPINESS NOTE:Lentils have a nutty earthy flavor and a high nutritional value. They are a great source of protein and are easy to digest. Their high amounts of soluble fiber traps carbohydrates, slowing down digestion and stabilizing blood sugar levels. The magnesium in lentils improves blood flow, oxygen and nutrients throughout the body so you have more energy. Lentils are also a good source of iron, which transports oxygen throughout your body and is key to energy production and metabolism.

Click here to see the recipe and photos on the blog!

CURRIED CAULIFLOWER SOUP WITH SPINACH6 SERVINGS

INGREDIENTS• 2 tablespoons coconut oil• 1 large yellow onion, chopped• 2 stalks celery, chopped• 2 cloves garlic, chopped• 1 tablespoon curry powder• 1 teaspoon turmeric• 1 medium head cauliflower, stems

trimmed, coarsely chopped (about 6 cups)

• Celtic sea salt• 1/4 teaspoon black pepper• 4 cups chicken bone broth or

vegetable broth• water as needed• 1 cup full fat coconut milk• 1 cup firmly packed spinach, chopped• 2 tablespoons fresh lemon juice• hemp seed or red pepper flakes for

garnish (optional)

INSTRUCTIONS1. Heat a large soup pot. Add coconut

oil, onions and celery.2. Sauté on medium low for 5 minutes

until onions are soft, stirring frequently so they don’t get brown.

3. Add garlic, curry powder and turmeric. Stir to coat with the oil. Sauté 1 minute until fragrant.

4. Add cauliflower, salt and pepper. Stir to coat with the spices.

5. Add stock and as much water as needed to just cover the cauliflower. Turn up to high and bring to a boil.

6. Lower heat and simmer on medium 20 minutes until cauliflower is tender.

7. Let cool a few minutes.8. Blend with the coconut milk until

smooth.9. Return to the pot, add spinach and

heat until the spinach is just wilted, about 2 minutes.

10. Taste to adjust salt and pepper.11. Serve with a squeeze of lemon

juice.12. Garnish with hemp seeds or red

pepper flakes (optional).

FOOD FOR HAPPINESS NOTE:Cauliflower is a cruciferous vegetable containing a wealth of nutrients to help keep inflammation in check. It is high in Vitamin C which is considered to be one of the most important nutrients that can immediately improve your health and happiness. In this soup you get easy to digest protein from the spinach and bone broth. Turmeric’s potent antioxidant and anti-inflammatory properties are believed to boost your brain power and may even make you happier. The coconut milk supplies the healthy fats that produce the neurotransmitters you need to stay in a good mood.

Click here to see the recipe and photos on the blog!

Salads

BALANCING SUMMER CAESAR SALADINGREDIENTS

• 4 cups romaine hearts, chopped into bite size pieces• 2 cups baby kale, finely chopped• ½ cup raw pumpkin seeds• 1 tablespoon tahini• ¼ cup olive oil• 2 tablespoons nutritional yeast• ¼ cup fresh lemon juice• 1 tablespoon apple cider vinegar• 1 teaspoon Celtic sea salt• ½ teaspoon freshly ground black pepper• 1/3 cup water• 1 cup raw corn (about 2 ears)

INSTRUCTIONS1. In a bowl toss romaine and baby kale.2. Prepare the dressing: Place raw pumpkin seeds, tahini, oil, nutritional yeast, lemon

juice, apple cider vinegar, salt, pepper and 1/3 cup water into a blender with the pumpkin seeds on the bottom (it makes it easier to blend).

3. Pulse on low a few times, then blend on high 1 minute until smooth. Add more water if necessary, to get a pourable consistency.

4. Cut kernels off the cob with a knife; To cut the kernels off the cob without making a mess it is best to cut them right into the bowl, so the kernels don’t get all over the counter. Stand the corn cob in the bowl and cut off the kernels right into the salad.

5. Toss the salad with enough dressing to coat the greens and corn. Serve the extra dressing on the side.

6. If you want to eat the salad over 2 days, store dressing separate from the greens in the refrigerator.

NOTETop with grilled salmon, chicken, or turkey for extra protein.

FOOD FOR HAPPINESS NOTE:In this salad the purifying bitter aspects of greens are balanced by the nourishing tastes of the tahini, pumpkin seeds and olive oil in the dressing and the sweetness of corn. These super healthy ingredients give you energy, alkalize your body and reduce inflammation.Pumpkin seeds are a great source of magnesium, a nutrient that promotes happiness, a healthy heart and good sleep.

Click here to see the recipe and photos on the blog!

COLD CUCUMBER SESAME NOODLES4 SERVINGS

INGREDIENTS• ¼ cup tahini• 2 tablespoons wheat free tamari• 2 tablespoons rice vinegar• 2 tablespoons toasted sesame oil• 2 teaspoons coconut sugar• 1 teaspoon grated ginger• 1 teaspoon minced garlic• 1-2 teaspoons hot sauce or sriracha to

taste• 1-2 tablespoons water• 2 large English seedless cucumber,

spiralized• 1 scallion very thinly sliced• 1/2 cup lightly packed cilantro leaves,

chopped• 2 tablespoons white sesame seeds

(optional for garnish)

INSTRUCTIONS1. Measure the tahini in a glass measuring

cup.2. Add the tamari, rice vinegar, toasted

sesame oil, ginger, garlic and hot sauce if using.

3. Stir to combine evenly. Add just enough water to make a thick sauce.

4. Set aside while preparing the noodles to let the flavors combine.

5. Spiralize the cucumbers and make a few cuts to trim so they’re not too long to eat.

6. Dry the julienned cucumbers on a kitchen towel. Pat to get as dry as possible.

7. Place the julienned cucumbers into a mixing bowl.

8. Pour enough sauce over the noodles to coat, mix.

9. Add half the scallions and half the cilantro. Mix well.

10. Transfer to 4 serving bowls.11. Top with remaining cilantro, scallions

and sesame seeds.12. Serve immediately. Serve extra sauce

on the side.13. You can serve the dish over 2 days.

Divided it in half. Store the spiralized cucumbers wrapped in a towel, separate from the sauce.

FOOD FOR HAPPINESS NOTE:Tahini is a complete protein and is easy for your body to digest because of its high alkaline mineral content. Cucumbers contain an anti-inflammatory flavonol called fisetin that helps keep your brain working well. Their high water content flushes toxins out of your system allowing your body to feel calm and relaxed.

Click here to see the recipe and photos on the blog!

Main Dishes

SHEET PAN MISO MAPLE SALMON WITH STRING BEANS4 SERVINGS

INGREDIENTS• 1 ½ pounds salmon fillet, skin removed• Celtic sea salt and fresh pepper• 4 teaspoons organic maple syrup• 1 tablespoon organic white miso or

yellow miso• 1 tablespoon rice vinegar• 2 teaspoons gluten free tamari (soy

sauce)• 1 clove garlic, grated• 1 ¼ pounds string beans, trimmed• 2 tablespoons olive oil• Pinch red pepper flakes (optional)• ¼ teaspoon toasted sesame oil

(optional)• ¼ cup roughly chopped cilantro or

parsley• 4 lemon wedges for serving

INSTRUCTIONS1. Cut the salmon into 4 pieces. If you

have a section from the belly that is thinner, cut that separately since it will cook faster. (see the photos)

2. Season the salmon with salt and pepper.

3. In a small bowl combine the maple syrup, miso, rice vinegar, tamari, and garlic. Mix until smooth.

4. Put the salmon on a plate and pour the sauce on top. Gently rub it onto both sides of the fish.

5. Heat oven to 425 degrees and line a sheet pan with parchment paper.

6. Let the salmon sit at room temperature while the oven heats up.

7. In the meantime, toss the string beans with the olive oil, red pepper flakes and sesame oil (if using). Season with salt and pepper.

8. Place the salmon, cut side up and all the marinade on the sheet pan.

9. Spread the string beans around the salmon.

10. Roast on the top shelf of your oven for 10-12 minutes until the salmon is beginning to flake, but still has a little translucency in the middle. Use a knife to check.

11. If you have a thinner belly piece, it will probably be done at 8-9 minutes. Remove it from the oven onto a plate and continue to cook the rest of the salmon until done.

12. Serve garnished with chopped cilantro and lemon wedges.

FOOD FOR HAPPINESS NOTE:Salmon is high in Omega 3 fatty acids which help you experience positive moods and feel joy. Salmon also contains vitamin B-12, which helps produce brain chemicals that affect mood. The miso provides beneficial probiotics for your belly and B vitamins for your nervous system. We round out the dish with string beans, a good source of complex carbohydrates, vitamins and fiber.

Click here to see the recipe and photos on the blog!

ONE PAN ROASTED CHICKEN WITH BROCCOLI RABE AND SWEET POTATOES3-4 SERVINGS

INGREDIENTS• 6 bone-in chicken thighs, fat and extra

skin trimmed• 2 pounds organic sweet potatoes, peeled

and cut into ¾” cubes (about 5 cups)• 1 teaspoon Celtic sea salt• ½ teaspoon black pepper, more as

needed• 1 ½ tablespoon smoked paprika• ½ teaspoon ground cumin• 2 tablespoons plus 1 plus 1 tablespoon

plus 1 tablespoon extra-virgin olive oil• 2 leeks, white and light green parts only,

halved lengthwise and thinly sliced, (about 2 cups)

• ½ teaspoon lemon zest, from an organic lemon

• 1 pound broccoli rabe, trimmed, coarsely chopped into a few sections (about 5 cups)

• pinch red pepper flakes• ¼ teaspoon Celtic sea salt• 2 cloves garlic, coarsely chopped

INSTRUCTIONS1. Combine chicken and potatoes in a

large bowl. Season with 1 teaspoon salt, pepper, smoked paprika, cumin and 2 tablespoons oil. Mix with to combine.

2. Let stand at room temperature for 30 minutes, or up to 8 hours in the refrigerator.

3. Heat oven to 425 degrees. Arrange chicken and potatoes on a large rimmed baking sheet in a single layer. Chicken on the edges, potatoes in the middle. Roast 15 minutes.

4. Meanwhile, in a medium bowl, combine leeks, lemon zest, a pinch of salt and 1 tablespoon of oil.

5. Add leeks to the pan and toss lightly with the potatoes. Roast another 10 minutes, until chicken and potatoes are beginning to brown.

6. As the chicken cooks, prepare the broccoli rabe: In a medium bowl, toss rabe with 1 tablespoon olive oil, 1/4 teaspoon salt, red pepper flakes and garlic. Mix with your hands to rub the oil into the broccoli rabe.

7. Add to pan with potatoes and chicken. Stir everything to distribute the broccoli rabe evenly.

8. Roast until the chicken is cooked through, potatoes are soft and slightly crisped, and broccoli rabe stems are tender, about10 -15 minutes.

9. Remove from the oven and serve.

FOOD FOR HAPPINESS NOTE:Broccoli rabe is a nutritional powerhouse. When roasted in the rimmed baking sheet with the sweet potatoes, the contrasting bitter from the broccoli rabe and sweetness from the potatoes are balanced to perfection. Eating sweet potatoes in the evening will restore glycogen for the next day and provide your body with the glucose it needs to regulate your blood sugar levels during sleep. Sweet potatoes also help your body release serotonin which improves your sleep quality and mood.

Click here to see the recipe and photos on the blog!

SPICY CHICKPEA AND BUTTERNUT SQUASH CURRY WITH COCONUT MILK AND TURMERIC4 SERVINGS

INGREDIENTS• 3 tablespoons coconut oil• 1 medium yellow onion, chopped• 3 cloves garlic, chopped• 1 tablespoon ginger, finely chopped• Celtic sea salt• 1 (15 ounce) can chickpeas, rinsed and

drained• 1 tablespoon curry powder• 1 teaspoon turmeric• ¼ teaspoon black pepper• 3 cups butternut squash, cut into cubes• 3-4 baby bella or button mushrooms,

sliced• 1 large carrot, diced (about ¾ cup)• 1 cup organic canned crushed tomatoes• 1 (13.5 ounce) can full-fat coconut milk• 3 cups spinach, kale or Swiss chard torn

into bite size pieces• 1 cup cilantro garnish (optional)• Lime wedges for garnish

INSTRUCTIONS1. Prep all the veggies.2. Heat the coconut oil in a large skillet

over medium heat. Add the onion, garlic

and ginger. Season with salt and cook 3-5 minutes until the onion is translucent and starts to brown a little.

3. Add chick peas and stir frequently until the chick peas begin to sizzle.

4. Add curry powder, turmeric and black pepper. Stir to coat the chickpeas.

5. Remove about 1 cup of chickpeas and set aside for garnish.

6. Add butternut squash, mushrooms and carrot. Stir to coat with spices.

7. Add the tomatoes and stir to combine.8. Add coconut milk. Simmer covered on

low heat for 15-20 minutes, until the butternut squash is tender. Stirring regularly.

9. Add spinach or other greens.10. Cook, while stirring, until the spinach is

wilted.11. Divide among bowls and top with

reserved chickpeas, cilantro and lime wedges to squeeze on top.

12. Serve alone or with rice or cauliflower rice.

NOTESIf you want the curry to be a little thinner, add more coconut milk or vegetable stock. You may need it when reheating leftovers.

FOOD FOR HAPPINESS NOTE:Here the chick peas provide lots of protein. The vegetables are high in fiber and nutrients keeping your hormones and blood sugar balanced. Ginger is alkalizing and lowers inflammation while encouraging the stomach to make sufficient hydrochloric acid so you can break down your food. Coconut milk provides healthy anti-viral, anti-fungal, and anti-bacterial fats to your belly and brain.

Click here to see the recipe and photos on the blog!

MEDITERRANEAN MUNG BEAN BURGERS4 SERVINGS

INGREDIENTS• 1/2 cup organic green mung beans, soaked

overnight*• 1 tablespoon golden flaxseed, ground• ½ cup kalamata olives, finely chopped• ½ cup onion, finely chopped• 2 garlic cloves, minced• 1 tablespoon organic sun-dried tomatoes

in oil, chopped• ¼ cup fresh parsley, chopped• ½ teaspoon dried oregano• ¼ teaspoon red chili flakes (optional)• ¼ teaspoon freshly ground black pepper• ¼-½ teaspoon Celtic sea salt• 1 tablespoon organic tomato paste*

INSTRUCTIONS1. Rinse soaked mung beans a few times and

put into a medium saucepan. Cover with 1½ inches of water. Bring to a boil and simmer on medium/low for 15 minutes until beans are tender but not mushy. Drain and let cool.

2. Preheat oven to 375ºF.3. In a small bowl, combine flaxseed with 3

tablespoons of water. Set aside for at least 10 minutes.

4. Put beans in a food processor and process until smooth texture forms. Alternatively mash beans with a fork or potato masher.

5. Put into a medium sized bowl. Add olives, onion, garlic, sun-dried tomatoes, parsley,

spices and tomato paste. Mix thoroughly. Taste to adjust salt.

6. Add flax “egg” to the mixture. Mix to combine.

7. Form into 6 burgers and place evenly on a parchment paper lined or lightly oiled rimmed baking sheet.

8. Cook for 20 minutes, remove from oven, flip, and cook for another 5-10 minutes. The burgers should be lightly browned when done.

9. Serve warm or room temperature over salad greens with my 5 Minute Avocado Herb Sauce.

NOTES• Instead of chopping everything by hand,

use the food processor (it’s easier). Place the processed beans into a separate bowl. Add onions, garlic, olives, sun-dried tomatoes to the processor. Pulse to chop. Add parsley and pulse a few more times. Don’t let it get too small.

• If you don’t have time to soak the mung beans, cook for 25 minutes. If you can’t find mung beans, the recipe can be made with a 15 ounce can of cooked organic cannellini beans.

• I like tomato paste in a tube. It stores for months in the refrigerator.

• I make 6 burgers from the recipe because I like them small, but 4 divides better between 4 people.

FOOD FOR HAPPINESS NOTE:These vegan burgers are inspired by my love for the flavors of the Mediterranean. They’re delicious, easy to digest, quick to prepare and super satisfying. Beans are digested slowly stabilizing your blood sugar. They make you feel satisfied and reduce cravings.Mung beans have a high magnesium content. You need magnesium to control stress and repair muscles, especially if you’re outside playing tennis, hiking or kayaking. They’re also high in B6 which increases serotonin uptake.

Click here to see the recipe and photos on the blog!

CRISPY ALMOND CRUSTED FISH2-4 SERVINGS

INGREDIENTS• 1 pound firm white fish fillet; flounder, cod, black fish or snapper• 1/3 cup almond flour • ¼ teaspoon Celtic salt or to taste (you don’t need much, there is salt in the mustard)• ¼ tsp fresh ground pepper• ¼ cup organic Dijon mustard• 3-4 tablespoon organic cultured butter, ghee or coconut oil• 1 lemon cut into wedges

INSTRUCTIONS1. Pour the almond flour onto a large plate. Mix in the salt and pepper.2. Wash and dry the fish fillets.3. Using a knife, spread one side of the fillets with a light coating of mustard.4. Put the fish fillets onto the almond flour, mustard side down. Press lightly to get the

almond flour to stick to the fillet.5. Spread the top side of the fillet with mustard and flip it over. Gently press to get the

almond flour to stick.6. Heat a heavy sauté pan. I use a cast iron pan.7. Add butter or oil.8. When the butter is hot, add the fillets. You may have to do it in 2 batches depending

on the size of your pan.9. Sauté on medium until the almond crust is lightly brown 3-4 minutes.10. Carefully flip the fillets over and sauté on the other side. If your fillets are thin turn

the heat up to medium high, if they are thick turn it down to medium low. You want the crust to brown and the inside to be just cooked. It will take another 3-5 minutes

11. Remove from heat onto a plate. If you are doing a second batch, scrape out the loose pieces of almond flour, add a little more butter and repeat with the remaining fillets.

12. Serve immediately with lemon wedges.

FOOD FOR HAPPINESS NOTE:Almond flour which is simply ground up almonds increases the nutrition in this dish. Science has shown that almonds are a natural powerhouse when it comes to heart health and blood sugar management. The high amount of vitamin E in almond flour help reduce stress. Studies show vitamin E to be more effective than Prozac in reducing depression.

Click here to see the recipe and photos on the blog!

MEDITERRANEAN TURKEY BURGERS4 SERVINGS

INGREDIENTS• 1/2 cup minced onion• 2 large garlic cloves, minced• 1/2 cup kalamata olives, pitted and

chopped• 2 tablespoons sun-dried tomatoes

packed in oil, chopped• 1/4 cup finely chopped fresh parsley• 1 egg (leave out if grilling)• 1 pound ground turkey• ½ teaspoon Celtic sea salt• ¼ teaspoon freshly ground black

pepper• 1 tablespoon coconut oil or ghee for

the pan, leave out if grilling

Avocado Herb Dressing• ½ cup avocado, packed, about 1

medium avocado• 1 small garlic clove, chopped• 3 tablespoons fresh lemon or lime

juice• 2 tablespoons extra virgin olive oil• ½ cup parsley, cilantro, basil or dill• ½ teaspoon Celtic sea salt• 4-6 tablespoons water or more for

desired consistency

INSTRUCTIONS1. In a large mixing bowl, combine

the onion, garlic, olives, sun-dried tomatoes, and parsley,

2. Add egg, turkey, salt and pepper.3. Shape into four or six patties.4. Heat the oil in a large skillet over

medium heat and cook 6 minutes on each side.

5. Or heat a grill on high, oil the grill, grill 6 minutes on each side.

6. Serve on salad greens with Avocado Herb Dressing.

Avocado Herb Dressing1. Put all ingredients in a blender

or food processor starting with 4 tablespoons water.

2. Blend until smooth, add more water to get the desired consistency.

3. Taste to adjust salt.4. Store in a jar in the fridge. Keeps for

about 5 days.

NOTEIf grilling the burgers or you don’t eat eggs leave it out.

FOOD FOR HAPPINESS NOTE:The L-tryptophan in turkey is used for the production of serotonin. Serotonin is referred to as the happy hormone. Serotonin is a compound in the brain that promotes feelings of relaxation, happiness, security and confidence. Therefore, eating Mediterranean Turkey Burgers makes you feel better and enjoy life more. Serve them with 5 Minute Avocado Sauce and Roasted Sweet Potato Fries.

Click here to see the recipe and photos on the blog!

Vegetables & Sauces

SPINACH FRITTERS4 SERVINGS AS A SIDE DISH, 2 SERVINGS AS A MAIN DISH

INGREDIENTS• 11 ounces baby spinach (about 10 cups

packed)• ½ cup onion, finely chopped• 1/4 cup chopped parsley• 1 tablespoon minced garlic• 3 large fresh, free-range eggs• 1/4-1/2 teaspoon Celtic sea salt, (use less if

you’re using parmesan)• 1 teaspoon cumin• ½ teaspoon black pepper• 1/4 cup grated Parmesan cheese or for

dairy free use 2-4 tablespoons nutritional yeast (to taste)

• 2 tablespoons coconut oil or ghee for frying

INSTRUCTIONS1. Heat ¼ cup of water in a large sauté pan.

Add spinach in batches, if necessary, turning with tongs to wilt the spinach. Once it is all wilted place into a colander and drain well. Let it cool.

2. Place the spinach inside a clean kitchen towel and let cool. Squeeze to get rid of the water.

3. Coarsely chop the spinach.4. Mix the spinach, onion, parsley and garlic

together in a large bowl.5. In a small bowl whisk together the eggs,

cumin, salt and pepper6. Add the egg mixture to the spinach along

with the parmesan or nutritional yeast. Mix well.

7. Heat a cast iron pan or heavy skillet on medium-high. Add the coconut oil or ghee.

8. Using a ¼ cup measuring cup, scoop out the spinach/egg mixture and place into the hot pan. Using a spatula press down to flatten it out evenly.

9. Repeat until your pan is full. Don’t overcrowd.

10. Turn down to medium low, cook 3-4 minutes on each side until crispy and brown. Place on a plate, cover with foil to keep warm while finishing up the rest of the mix.

11. Serve warm or at room temperature with a large salad or as a side dish with fish or chicken.

FOOD FOR HAPPINESS NOTE:Organic spinach is readily available in most supermarkets already washed. It is an excellent source of vitamins and flavonoids which are anti-oxidants protecting the body from free radicals. Spinach is highly alkaline and reduces inflammation. Spinach is also high in protein; 1 cup of cooked spinach has 5 grams of protein. It keeps you healthy and strong like Popeye.

Click here to see the recipe and photos on the blog!

SAUTÉED KALE WITH MUSHROOMS AND CARROTS4 SERVINGS

INGREDIENTS• 1 head kale, stems removed• ½ large yellow onion, chopped• 4 ounces baby bella mushrooms, stems removed, sliced (about 1 ¼ cups)• 2 large carrots, sliced (about 1 cup)• 3 cloves garlic, minced• 2 Tb olive oil or coconut oil• Celtic sea salt• Red pepper flakes (optional)

INSTRUCTIONS1. One at a time, grasp the stems of the kale in one hand and strip the leaves off with

the other. (keep the stems for another use such as a smoothie or soup).2. Working in batches thinly slice the kale.3. Chop onions, slice mushrooms, mince garlic.4. Cut the carrots in half lengthwise, then slice on an angle to make half-moons 1/8”

thick.5. Heat the olive oil in a large sauté pan on medium low.6. Add onions and mushrooms. Sauté on medium until mushrooms are beginning to

soften about 3 minutes.7. Add carrots, sauté 2 minutes until carrots are almost tender.8. Add garlic, stir and sauté 1 minute until garlic is fragrant.9. Add kale, stir with tongs until the kale wilts.10. Season with salt and red pepper flakes if using.11. Sauté 3-4 minutes, stirring frequently until kale is tender and bright green.12. Serve warm or at room temperature.

FOOD FOR HAPPINESS NOTE:Kale a brain food. It’s a vegetable with a significant amount of protein. It also contains iron, folate, and vitamin B6, all needed to make brain molecules like serotonin and dopamine. Mushrooms only vegetables that helps your body make vitamin D also known as the ‘sunshine vitamin’. Carrots add beta carotene to give you a sweet taste and optimistic boost. All the ingredients work together to help you absorb and use more nutrients.

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5 MINUTE GREEN BEANS WITH GARLIC & THYME2 SERVINGS

INGREDIENTS• 4 cups green beans, ends trimmed• ¼ teaspoon Celtic sea salt plus more for salting the water• 1/2 teaspoon garlic chopped, 1 small clove• 2 teaspoons fresh thyme leaves, coarsely chopped or 1/2 teaspoon dried thyme• 2 tablespoons full flavored extra virgin olive oil• fresh ground black pepper

INSTRUCTIONS1. Bring a large pot of salted water to a boil.2. Add green beans and boil for 3-5 minutes until crisp tender.3. In the meantime, sprinkle the garlic with ¼ teaspoon salt and use your knife to

mash the garlic into a paste.4. Once the green beans are cooked, drain them in a colander.5. Put them back into the pot and immediately add the garlic puree and olive oil.6. Toss to combine.7. Heat on medium for 15-30 seconds until the garlic becomes fragrant. The heat will

cook the garlic slightly to take away the raw taste.8. Add fresh thyme and pepper.9. Toss and serve.

FOOD FOR HAPPINESS NOTE:In this recipe we mash the garlic stimulating the formation of allicin, one of the most powerful antioxidants found in food. The more finely garlic is chopped or crushed, the more healthful properties are activated and retained in cooking. Green beans are an excellent source of protein, iron, and zinc along with fiber, potassium, and folate. They contain anti-oxidants similar to those found in green tea, also known as catechins, which can reduce physiological and psychological stress and manage blood sugar.

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SAUTÉED SPINACH AND RADICCHIO2 SERVINGS

INGREDIENTS• 1 tablespoon olive oil• 3-4 cloves garlic, chopped• 11 ounce container of spinach• 1 head radicchio, cut into thin wedges• 1/4 teaspoon Celtic sea salt• Fresh black pepper

INSTRUCTIONS1. Heat a large sauté pan on medium low. Add olive oil.2. Add garlic, radicchio and salt.3. Sauté 2 minutes until the radicchio begins to wilt.4. Add the spinach in batches, turning with tongs. Turn the heat up a little and continue

to add the rest of the spinach and salt.5. Keep turning with tongs until all the spinach is just wilted. Don’t overcook it.6. Sprinkle with fresh pepper and add more salt if desired.7. Serve.

FOOD FOR HAPPINESS NOTE:Spinach, chard and other dark leafy greens contain magnesium, which helps keep up your serotonin levels and boost your mood. It’s also high in folate, zinc and other B vitamins to keep you smiling. In his book, “The Chemistry of Joy,” Dr. Henry Emmons states that garlic can enhance production of serotonin, a neurotransmitter, or brain chemical responsible for signal transmission and mood regulation. The presence of inulin in radicchio helps regulate blood sugar levels.

Click here to see the recipe and photos on the blog!

5 MINUTE HERB AVOCADO SAUCE2 SERVINGS

INGREDIENTS• ½ cup avocado, packed, about 1 medium avocado• 1 small garlic clove, chopped• 3 tablespoons fresh lemon or lime juice• 2 tablespoons extra virgin olive oil• ½ cup parsley, cilantro, dill or basil, coarsely chopped• ½ teaspoon Celtic sea salt• 4-6 tablespoons water or more for desired consistency

INSTRUCTIONS1. Put all ingredients in a blender or food processor starting with 4 tablespoons water.2. Blend until smooth, add more water to get desired consistency.3. Taste to adjust salt.4. Store in a jar in the fridge. Keeps for about 5 days.

FOOD FOR HAPPINESS NOTE:This sauce is all green, all plants, vegan, raw and paleo. Avocados are natural hormone balancers helping your brain make chemicals that enhance your happiness. They are a rich source of fiber that helps with digestion. I think avocados are the number one food for improving your mood. Avocados also contain 20 different vitamins and minerals (including B vitamins, iron, zinc, vitamin K, and folate) that suppress inflammation and support your immune system. This dressing has the bacteria and virus-fighting power of garlic. Choose any herbs you like. Parsley supports healthy kidney function and is anti-inflammatory. Cilantro helps detoxify heavy metals. Basil helps combat pathogens.

Click here to see the recipe and photos on the blog!

VEGAN PESTO SAUCE2 SERVINGS

INGREDIENTS• 2 cups tightly packed fresh basil leaves• ½ cup pine nuts• 1 to 2 cloves garlic, roughly chopped (to taste)• 1/3 cup extra-virgin olive oil• ½ teaspoon Celtic Sea salt• freshly ground pepper, to taste• 1 ½ tablespoons lemon juice• 3 tablespoons nutritional yeast

INSTRUCTIONS1. Place the basil, pine nuts, and garlic in a food processor fitted with the S blade.2. Pulse to combine, until the mixture is coarsely ground.3. Turn the motor on and pour the olive oil in a thin stream.4. Add the sea salt, pepper, lemon, and nutritional yeast. Pulse a few more times to

combine.5. Store in the refrigerator in a glass jar. It will keep about 4 days.

NOTESYou can make this vegan pesto with walnuts instead of pine nuts if you prefer. It isn’t as creamy but still delicious.

FOOD FOR HAPPINESS NOTE:I consider Nutritional yeast a “superfood” because it’s a nutritional powerhouse it. It contains a full spectrum of B vitamins that provide us with energy and help maintain proper brain function. Since our B’s get depleted when we’re under stress we need to replenish them. Nutritional yeast has chromium, good for weight loss and sixteen different amino acids, good for muscle building. Olive oil is full of healthy fats that help you stay in a good mood.

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Desserts

RAW CHOCOLATE MOUSSE (PALEO VEGAN)2 SERVINGS

INGREDIENTS• 2 ripe avocados• 4-6 tablespoons raw cacao powder, more or less to taste• ¼ cup organic maple syrup (or other sweetener), more to taste• 2 teaspoons organic vanilla extract• 1/4 – 1/2 cup water, coconut milk or almond milk

INSTRUCTIONS1. Put all the ingredients into a food processor or heavy-duty blender.2. Process until smooth and creamy.3. Serve immediately or refrigerate.4. Top with berries and/or coconut whipped cream.5. Store in the refrigerator for up to 3 days (but it probably won’t last that long).

NOTESThe amount of sweetener and maple syrup will depend on the size and taste of your avocados. Start with the smaller amount, taste and add more if necessary.

FOOD FOR HAPPINESS NOTE:Raw cacao is a great way to fill your body with magnesium to nourish your nervous system. It also provides a powerful antioxidant brain boost to lift your mood and energy levels by stimulating the production of serotonin and dopamine in your brain. This explains why we crave chocolate when we feel a bit sad. The compounds in cacao produce uniquely euphoric feelings of relaxation and contentment. Avocado is high in fiber which regulates appetite, feeds the friendly bacteria in the gut and helps remove bile and toxins.

Click here to see the recipe and photos on the blog!

MIND BLOWING VEGAN LIME COCONUT CHEESECAKE2 SERVINGS

INGREDIENTS

Coconut Crust:• 1/2 cup (43 grams) unsweetened shredded

coconut• 1 cup (145 grams) cashews soaked for at least 4

hours or overnight in the refrigerator• 1 1/2 tablespoons pure maple syrup• 1 teaspoon vanilla extract• 1 tablespoon coconut oil, softened, room

temperature, not cold

Lime Coconut Filling:• 2 cups cashews, (290 grams) soaked overnight• 1/4 cup (60 grams) coconut cream (the top,

solid part from a can of full-fat coconut milk that’s been refrigerated overnight)

• 1/3 cup freshly squeezed lime juice• ½ cup maple syrup• 1 tablespoon lime zest, plus more for garnish• 1 teaspoon vanilla extract• pinch of salt• 3/4 cup (168 grams) unrefined coconut oil,

melted

INSTRUCTIONS

Coconut Crust1. I like to toast the coconut and cashews for a

richer flavor but it’s optional. 2. To toast the coconut: heat a dry, heavy skillet

on medium, add coconut and stir until coconut until is lightly brown. Put into a food processor.

3. Rinse and dry the cashews. Add them to the same skillet, toast over medium heat for 1 to 2 minutes or until they’re golden brown. Stir frequently for even toasting.

4. Place all the crust ingredients in a food processor and process until the mixture starts to clump together. Don’t process so long that it becomes pasty. When you pinch some of the mixture between your fingers it should stick together.

5. Grease the bottom and sides of a 7” spring form pan with coconut oil. Press the crust onto the bottom.

6. Chill while you make the filling.

Lime Coconut Filling1. Drain, rinse and dry the cashews on a kitchen

towel.2. Wipe out the food processor and add the

soaked cashews. Process until it looks like nut butter, scraping down the sides as needed.

3. Add remaining ingredients, EXCEPT THE COCONUT OIL, process to combine.

4. Stream in the oil while the food processor is running.

5. Taste and adjust if needed.6. Pour over the crust. Garnish with lime zest.7. Refrigerate for about 4 hours or until firm. If

you’re in a hurry, place the pan in the freezer.8. Store in the refrigerator for up to 3 days or

freeze. If frozen, let it sit out for about 1 ¼ hours to come to room temperature. Once defrosted it will be perfectly creamy.

NOTESFor the creamiest consistency, let the cheesecake sit at room temperature for 15 minutes before serving.

FOOD FOR HAPPINESS NOTE:Cashews contain mood-stabilizing B vitamins, magnesium, and tryptophan. B6 helps convert the tryptophan into serotonin and helps magnesium enter into the body’s cells. Coconut oil is a good fat full of medium chain fatty acids (MCFA’s) which boost your metabolism. Coconut oil contains another amazing health promoting compound, lauric acid. The only other natural source that a high concentration of lauric acid is breast milk. It is converted by the body into monolaurin which is effective in preventing and treating many bacterial and fungal infections such as candida, athlete’s foot, measles and influenza. Check out my coconut oil buying guide.

Click here to see the recipe and photos on the blog!

IMPROVE YOUR HEALTH AND HAPPINESSHappiness has a profound effect on your health. When you harness the power of happiness, you feel healthy, radiant and full of vitality (lose weight if desired) without the hard work of having to stick to any particular diet. You align with nature and your TRUE SELF. You allow the UNIVERSE to guide you.

Happiness for Health is a generously supported 6-week program of one-on-one coaching. In this program I provide tools that are easily integrated into daily life and the results are eye opening and absolutely effective so you can eat well and enjoy your wonderful life.

To find out more, email me at Ingrid@eatwellenjoylife.com to set up a time to talk so you can see if this program is right for you.

I signed up for this program to help me break through my pattern of eating more sugar than I need and because I wanted more happiness and joy in my life. I am so glad I did. I found Ingrid’s approach with this program so down to earth, honest, and with such a sincere desire to truly guide me to more happiness. I now feel more in control of how I use food when I am in need of comfort. I love knowing I can be kind to myself however I feel. I have more awareness of how my mental state, and subsequent emotions, have an influence on my eating habits.Altogether, as an after effect of your program, I have developed a much less emotional attitude towards sugar, and I find it rather easy to stay away from it. I have actually lost about 6 pounds since then. I cannot say for sure it is all because of eating less sugary treats but I want to believe it is the #1 cause. I found the program well thought out and well executed. I highly recommend it.- Irma Braun-Hampton