POP Nutrition Archive - Urban Balance

Nutrition Talk & Cooking Demonstrations

with Ishbel Cavaleri

Week One – Batch Cooking

30 min Video #1

Learn all about the health-boosting, time-saving wonders of batch cooking! In this introductory video, Ishbel shares the benefits of this approach to meal creation, the must-have kitchen tools that will help streamline your cooking process, considerations around ingredient-sourcing, and a nutrition-packed menu designed to help boost your immune system and leave you feeling nourished.

30 min Video #2

In this video, Ishbel shares the difference between “good” and “bad” fats and where you’re most likely to find each, and explains how eating “good” fats can benefit your hormonal system and reduce inflammation. You’ll also learn helpful strategies for keeping food fresh in your fridge for longer, helping you save money and reduce food waste.

Nutrition Talk & Cooking Demonstrations

with Ishbel Cavaleri

Download Plant Focused Diet Recipes

Week Two – Plant Focused Diet

This week’s class is all about creating ways of integrating fresh fruits and vegetables into your diet. We will be making an entire Italian-inspired meal of eggplant chips, spinach salad, bolognese with zucchini noodles and almond panna cotta with blueberry compote. Not only will you learn how to make a delicious meal, you’ll also learn the WHY behind eating fresh produce and how that will directly impact your overall health and wellbeing.

Nutrition Talk & Cooking Demonstrations

with Ishbel Cavaleri

Download Healthy Snacks Recipes

Week Three – Healthy Snacks

Today’s presentation is on healthy snacks and nutritional therapy. You’ll learn how to make nutritious snacks that will keep your blood sugar, mood and energy balanced all day long as well as help you to maintain a healthy weight. This presentation is packed with information about how your hormones, immune system and stress-response are intertwined, and how you can support your body TODAY with knock-your-socks-off, nutritious food.

Nutrition Talk & Cooking Demonstrations

with Ishbel Cavaleri

Download Immune Boosting Foods Recipes

Week Four – Immune Boosting Foods

Today we are bringing you this class on how to incorporate immune-boosting foods into your diet. The immune system is dependent on the overall health of the body, so while I will be emphasizing certain foods throughout today’s class that will specifically boost your immune system, it’s important to remember the foundational tenants of a healthy body and immune system which we will review in detail during today’s class.

Nutrition Talk & Cooking Demonstrations

with Ishbel Cavaleri

Download Sugar Detox Recipes

Week Five – Sugar Detox

Sugar is one of the main ingredients in almost every processed food, and it has profound effects on our physical and mental health. But, sugar is really addictive and can be hard to cut out of one’s diet. With this training, you’ll learn the physiological response to sugar as well as how to make recipes that will satisfy your sugar cravings while supporting your health and balancing your blood sugar.

Nutrition Talk & Cooking Demonstrations

with Ishbel Cavaleri

Download "Fats are Essential" Recipes

Week Six – Fats are Essential

Fats are an essential element of a healthy diet. Fats are the main source of hormone production and fuel prostaglandins which are the hormones that manage inflammation. With this training, you’ll learn the difference between healthy fats and destructive fats as well as how to incorporate more healthy fats into your daily diet.

Nutrition Talk & Cooking Demonstrations

with Ishbel Cavaleri

Download "Hydration" Recipes

Week Seven – Hydration

This week’s presentation on hydration dives into why staying hydrated is essential to every metabolic function in the body. We will discuss how to calculate your water consumption as well as make some deliciously healing tonics!

Nutrition Talk & Cooking Demonstrations

with Ishbel Cavaleri

Download "Salad Bar" Recipes

Week Eight – Salad Bar

In this Salad Bar presentation, you’ll learn how to make some delicious salads “batch cook” style so that you have a healthy, nutrient-dense salad available to you in your fridge at any time. You’ll also learn why incorporating fresh vegetables into your diet on a daily basis is key to your health.

Nutrition Talk & Cooking Demonstrations

with Ishbel Cavaleri

Download "Eating for the Seasons" Recipes

Week Nine – Eating for the Seasons

In this presentation we’ll make a Lamb, Chimichurri & Collard Green Burger, and you’ll learn why eating foods that are in season is imperative to your health and wellbeing.

Nutrition Talk & Cooking Demonstrations

with Ishbel Cavaleri

Download "Instant Pot" Recipes

Week Ten – Instant Pot

In this presentation we’ll make Spiced Butter Shrimp with Cauliflower Confetti Rice, and you’ll learn how to use the Instant Pot in order to save time while preparing nutritious meals.

Nutrition Talk & Cooking Demonstrations

with Ishbel Cavaleri

Download "Eating for Autoimmune Diseases" Recipes

Week Eleven – Eating for Autoimmune Diseases

In this presentation we’ll make Spiced Butter Shrimp with Cauliflower Confetti Rice, and you’ll learn how to use the Instant Pot in order to save time while preparing nutritious meals.

Nutrition Talk & Cooking Demonstrations

with Ishbel Cavaleri

Breakfast Recipes

Week Twelve – Breakfast

In this class you’ll learn why breakfast may not always be the most important meal of the day, and how to eat for optimal energy throughout the day. We’ll be making two delicious meals: Sweet Potato Chicken Patties and Banana, Carrot “Oatmeal”.

Nutrition Talk & Cooking Demonstrations

with Ishbel Cavaleri

Download "Healthy Meals on a Budget" Recipes

Week Thirteen – Healthy Meals on a Budget

In this class you’ll learn how to make healthy meals for less than $10 as well as tips and tricks for saving your time because time is money!

Nutrition Talk & Cooking Demonstrations

with Ishbel Cavaleri

Download "Quick and Easy Meals" Recipes

Week Fourteen – Easy Healthy Meals

In this class you’ll learn how to make delicious meals in 5 minutes or less!

Nutrition Talk & Cooking Demonstrations

with Leah Grace Barack

Week Fifteen – Eating for Immune Health

This week’s class is all about eating to support your immune system. What we eat has a direct impact on the ability of our immune system to fight off pathogens such as viruses and bacteria. Learn which specific foods and nutrients to focus on, and how to create three delicious dishes that all incorporate these nutritious foods!

Sunshine-Smoothie Recipe

Immune Boosting Salad Recipe

Creamy Broccoli Soup w_ Kale Chips Recipe

Nutrition Talk & Cooking Demonstrations

with Leah Grace Barack

Week Sixteen – Meal Prep: Breakfast Edition

Learn how to plan ahead to set yourself up for success during busy mornings with quick and delicious breakfasts you can make in advance! Recipes include sweet potato “toasts,” mushroom tarragon egg cups, sausage patties, and chia pudding.

Chia Pudding Recipe

Sweet Potato Toast Recipe

Breakfast Sausage Patties Recipe

Mushroom Tarragon Egg Cups Recipe

Nutrition Talk & Cooking Demonstrations

with Leah Grace Barack

Week Seventeen – Healthier Dishes for a Summer Barbecue

We all love a good barbecue, but traditional foods we find at a BBQ aren’t always the healthiest. Learn how to make some delicious healthier dishes to bring to your next BBQ that will have everyone coming back for more!

Strawberry Cobbler

Healthy Potato Salad

Quinoa, Black Bean, & Corn Salad

Nutrition Talk & Cooking Demonstrations

with Leah Grace Barack

Week Eighteen – Healthy Foods for Kids

This week is all about making nutritious foods even your kids (or picky partner!) will eat. Kids are notorious for being picky eaters, and not wanting to eat healthy foods. That can be a barrier for your own health journey, and this video helps teach you how to get your kids on board the healthy eating train, and why it’s especially important for kids to be well-nourished.

Chicken Nugget Recipe

Mashed Cauliflower Recipe

Energy Balls Recipe

Nutrition Talk & Cooking Demonstrations

with Leah Grace Barack

Week Nineteen – Eating for Brain Health

Learn how to eat for optimum brain health. Brain health is implicated in everything from mood, energy, and focus, to development of neurodegenerative diseases such as Alzheimer’s. Recipes include ginger salmon, a lemon kale avocado salad, and brownie bites!

Ginger Salmon Recipe

Lemon Kale Avocado Salad Recipe

Brownie Bites Recipe

Nutrition Talk & Cooking Demonstrations

with Leah Grace Barack

Week Twenty – Plant-Based Proteins

In this class we cover why protein is so important, how to get enough protein on a plant-based diet, how to decrease gastrointestinal discomfort from eating beans and legumes, and why a plant-based diet made of whole foods rather than processed foods is imperative. Recipes include a vegan/vegetarian bolognese, peanut butter black bean brownies (with a secret ingredient!), and a quinoa edamame salad.

Edamame Quinoa Salad Recipe

Meatless Bolognese Recipe

Peanut Butter Black Bean Brownie Recipe

Nutrition Talk & Cooking Demonstrations

with Leah Grace Barack

Week Twenty-one – Meal Prepping and Batch Cooking

Learn about what meal planning and batch cooking are, and how they can save you time and money, and make your life easier! In this class we cover a framework for planning weekly batch cooking, and discuss tips and tricks to help make it quicker and easier for you. All of the recipes can be doubled (or tripled!) depending on how many people are in your household.

Download Meal Prep & Batch Cooking Recipes

Nutrition Talk & Cooking Demonstrations

with Leah Grace Barack

Week Twenty-two – Foods for Detoxificaton

We live in an increasingly toxic world, and because of this we need to support our detoxification systems in the body. Toxins are associated with weight gain, fatigue, cancer, metabolic disease, neurodegenerative disease, and more. This lesson teaches you that there are many things we can do to decrease our toxic load, and teaches you about powerful foods and lifestyle tips that will help you increase your ability to detox.

Download Foods for Detox Recipes

Nutrition Talk & Cooking Demonstrations

with Leah Grace Barack

Week Twenty-three – Dips, Sauces, Condiments, and More!

Processed foods are notorious for containing unhealthy ingredients. Learn what to watch out for with processed dips, sauces, jellies, nut milks, and more, why even foods marketed as “healthy” and “natural” are often not, what red flags to look for on a food label, and how to make homemade versions of your favorite condiments and more. Recipes include vegan cheese, raspberry chia jam, barbecue sauce, almond milk, and a black bean dip.

Download Dips, Sauces, Condiments, and More Recipes

Nutrition Talk & Cooking Demonstrations

with Ali Bourgerie

Week Twenty-Four – Inflammation & Anti-Inflammatory Foods

Inflammation is natural in the body but when it become chronic, it can be very dangerous for our health. It is linked to nearly every disease developing in the body! There are foods that promote inflammation and others that combat it. Keeping inflammation low is key for limiting disease and radiating our health to its highest so we both look and most importantly, feel our best!

Golden Milk Latte

Dressed Cauliflower Chickpea Bowls

Coconut Sweet Potato Anti-Inflammatory Muffins

Nutrition Talk & Cooking Demonstrations

with Ali Bourgerie

Week Twenty-Five – Cooking on a Budget

No need to spend your savings trying to stay healthy! This video gives you tip and tricks to shop and cook on a budget, use ingredients you have on hand and in more ways than one!

The Original Oat Energy Bites

Easy Asian Salmon Tacos

Egg Roll in a Bowl

Nutrition Talk & Cooking Demonstrations

with Ali Bourgerie

Week Twenty-six – Nuts & Seeds 101

Nuts and seeds are high in fiber, protein and heart-healthy fats! There are numerous kinds and ways we can be getting them into our daily diet. This video gives you information on how to store them, buy them and eat them!

Sweet N Salty Snack Mix

Faux Oatmeal

Baked Almond ‘Falafel’ Bites with Tahini Drizzle

Nutrition Talk & Cooking Demonstrations

with Ali Bourgerie

Week Twenty-seven – Staying Satisfied & Energized

Learn about how the trifecta; Proteins, Fats and Fibre are the key to keeping you truly satisfied and energized throughout the day + grab the recipes for Oatmeal Banana Bread, 1 pan Vegan Peanut Stew and a delicious morning Detox Smoothie!

Tahini Banana Bread Recipe

1 Pan Peanut Stew Recipe

Lemon Ginger Detox Smoothie Recipe

Nutrition Talk & Cooking Demonstrations

with Ali Bourgerie

Week Twenty-eight – Keeping Stress Low + Healthy Comfort Foods

We all get stressed! Both on the daily and around certain times of year. Keeping the body in an overly stressed state can be very detrimental to our health. Learn how to use food to de-stress in a healthy way!

Pumpkin Black Bean Chicken Enchiladas

Superfood Cookies

Roasted Golden Cauliflower Soup

Nutrition Talk & Cooking Demonstrations

with Ali Bourgerie

Week Twenty-Nine – Keeping the Family Healthy with Kids Back to School

Learn how to use nutrients to rid brain fog, keep the immune system up and power up our mind! Plus, easy snacks and recipes that the entire family will love!

Freezer Friendly Breakfast Burritos

Pumpkin, Sage, Brown Butter Pasta

Homemade Ranch Dressing

Upgraded Healthy Butterfingers

Nutrition Talk & Cooking Demonstrations

with Ali Bourgerie

Week Thirty – Meal Prep Basics

Finding a basic meal prep that works for you and your family can certainly help when it comes to to continuously eating healthy nutritious foods all week long. Watch and learn a few new basic ways to set your week up for success! Ali includes her Grocery List ‘MVP’s and recipes like an Easy Fall Sheet Pan with Apple, Sausage and Squash, a Crock Pot Chicken and Blender Style Apple Spiced Pancakes.

Fall Sheet Pan with Apples, Sausage & Squash

Meal Prep Crock Pot Chicken

Healthy Apple Blender Pancakes

Nutrition Talk & Cooking Demonstrations

with Ali Bourgerie

Week Thirty-One – Squash Mania!

Ali shares 3 different recipes using 3 different types of squash. Watch to learn about the nutritional benefits of squash, how to cook them numerous ways and enjoy them either sweet or savory!

Delicata Squash & Apple Soup

Easy Butternut Squash Fritters

Spaghetti Squash w/ Chicken, Sundried Tomatoes, Kale & Pecans

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