Steven Loeschner - Road To Wellness In 5 Days Culinary Medicine, Recipes for Health

Road To Wellness in 5 Days, Culinary Medicine Recipes for Health

All information contained in this book is copyright 2017 by Savage & Loeschner Wellness Group, LLC. All rights reserved. All information contained in this publication may not be copied, published, distributed, broadcast, posted on the internet, or otherwise used for any purpose whatsoever without the prior written consent of Savage & Loeschner Wellness Group, LLC . All persons doing so will be prosecuted within the fullest extent of the law.

Photographs produced by Kenny Kaneshiro at Camerashock Photography,

Dreamstime, Steven Loeschner.

The information given is designed to help you make informed decisions about your health. It is not intended to replace the advice of a qualified health professional. If you have a condition that requires care, please seek treatment with your health- care provider.

Savage & Loeschner Wellness Group LLC SNLWellness.com

Our Approach: Our education has equipped us with extensive, cutting-edge knowledge in holistic nutrition, health coaching, and prevention. Drawing on our expertise, we work with clients like you to help make lifestyle changes and choose health-promoting ways that produce real and lasting results. You will develop a deeper understanding of food and lifestyle choices that work best for you, improving your energy, balance, health, and happiness. Together we will personally and carefully guide you to make simple, small changes that transform your life.

We studied with the world's top health and wellness experts.

Joshua Rosenthal, MScEd, founder and director of the Institute for Integrative Nutrition

Deepak Chopra, MD World Leader in Mind-Body Medicine, Director of Education at The Chopra Center, Bestselling Author

David Katz, MD, MPH, Authority on Preventive Medicine and Weight Management, Director of the Yale Prevention Research Center

Walter Willett, MD, DrPH, Chair of the Department of Nutrition at Harvards School of Public Health and Bestselling Author

Andrew Weil, MD, Bestselling Author and Expert on Integrative Medicine and Mind-Body Interactions

Gabrielle Bernstein, Motivational Speaker, Life Coach, Bestselling Author

Susan Blum, MD, MPH, Functional Medicine Doctor, Founder of Blum Center for Health

Mark Hyman, MD, Founder and Medical Director of The UltraWellness Center, Bestselling Author

Geneen Roth, Pioneer of Emotional Eating and Empowerment, Bestselling Author

David Wolfe, recognized Expert and Bestselling Author on Superfoods and Raw Nutrition

Marion Nestle, PhD, MPH, Paulette Goddard Professor of Nutrition, Food Studies and Public Health at New York University

Mark Bittman, New York Times Columnist, Bestselling Author

Steven Loeschner

Chef, Health Coach

Michelle Savage, Author, Health Coach

AUTHORS NOTES

Eat Clean: Eliminating processed food and sugar is a great way to start on your Road to Wellness . Processed foods contain chemicals that our body cant process, which lead to chronic disease. Sugar also plays a big part in chronic disease, especially diabetes and obesity. Replacing processed sugar with sweet fruits and vegetables will set you up for Success! Drink plenty of water! Water helps your body detox and stabilize your metabolism. Incorporate whole foods in their most raw state gives your body the enzymes, vitamins, and minerals it needs to thrive.

Eating Organic: There is much debate over whether or not organic foods are actually better for us. There are studies that have shown that organic foods have more nutrients, and some that say they are not much different. The fact remains that non-organic foods are loaded with pesticides, food additives, and may contain GMOs (genetically modified organisms). Also, there are huge environmental issues caused by conventionally grown crops. Know what youre buying when going to the market, Look for the PLU codes on fresh fruits and vegetables. A four digit code starting with 3 or 4 is conventionally grown, A five digit code starting with 9 is organic, and a five digit code starting with 8 is a genetically modified crop.

Keep A Journal: Keeping a journal is a great way to stay on track. Writing down what you eat, your exercise, and how you feel each day gives you a picture of how you are progressing along your journey. Your health is based on your own bio-individuality, so keeping a journal allows you to see whats working and what isnt.

Get Up & Get Moving: Exercise plays a huge role in your health. There are many benefits to exercise, including stress reduction, detoxing, weight loss and much, much more. Find some things you Enjoy, and do it each day. Go for a walk, bicycle, hike, swim, home stretches or yoga. Dedicate at least 20-30 minutes a day to Get Up & Get Moving to feel amazing!

Weight Loss Quick Tips: Drink plenty of water! Listen to your hunger cues; it just might be dehydration which can mimic the feeling of hunger and slow down your metabolism. Lemon water in the morning helps with weight loss, proper digestion, and cleanse your taste buds. Eat good carbs! Remove refined carbs, which can spike your blood sugar, then leave you feeling sluggish; for example, white flour, pasta and pretzels. Replace refined carbs with complex carbs, like fruits, vegetables, whole grains, nuts and seeds, which are high in fiber, metabolize slower to stabilize blood sugar & regulate a steady flow of energy. Eat healthy fats! Not all fats are created equal. Processed hydrogenated trans fats compromise immune function, liver, and your brain. In fact, your body needs fats for energy, cell growth, vitamin absorption, and other functions. Incorporating healthy fats play a vital role in brain function, steady metabolism, and nourish hair, skin and nails. Healthy fats include organic grass fed butter, olive oil, some fish, avocados, nuts and seeds. Exercise your body, mind, and get plenty of sleep.

Dietary Symbols: Throughout this book, each recipe is labeled with

a symbol: Gluten-Free , , and to suit your bio-individual needs. Be sure to look for the asterisk * for alternative suggestion.

5- Step Meal Plan

	Breakfast Overnight Oats Powerhouse Breakfast bowl Yogurt Bowl Sweet Potato Hash with Egg Farro Bowl
	Snacks Granola Bars Nuts & Fruit Kale-Tastic Twist Avocado & Tumeric Mexican Hot Chocolate Cashews
	Lunch Asparagus Soup