EVENTS
GROUP NUTRITION PROGRAMS
10-DAY HEALTHY HABITS REBOOT
January 15 – 24, 2024
$199 CAD
You want to be healthy, but you don’t know where to begin. Or maybe you just need a kick start.
Help is here! Sign – up NOW, secure your spot & start 2024 off right.
The 10 day ‘Healthy Habits Reboot’ is designed to give your mind, body and spirit a well-deserved break!
It’s a complete refresh – 10 days of super clean eating that will remove the rust and energize your body by eliminating the things that cause inflammation – both dietary and lifestyle. Inflammation is rampant and can play a role in common diseases like osteoarthritis and even chronic illness like heart disease and cancer.
Whether we indulge because it’s the holidays, or seek comfort when times are tough, or we just can’t beat that sugar addiction… Most of us have fallen into a rut with some lousy eating and lifestyle habits. But, come the new year, it’s time to give your body a break and establish those healthy habits we are striving for. The Healthy Habits Reboot officially starts Monday January 15th 2024 but, since not everyone can start then, people are STILL signing up into February and doing it at a time that suits them.
Included:
- 10 day meal plan with grocery lists + recipes
- A private Facebook group for support and accountability
- Daily Healthy Habit Coaching Nuggets
Diet:
It’s 10 days of clean (but delicious) eating. The first 5 day section is gluten-free and vegan and focuses on removing all food items that can cause inflammation. Days 6 to 10 slowly reintroduces dairy and animal products to the diet. The idea is that you can sustain healthy eating habits once the program is over. (Please note, the daily calories are slightly lower than the average daily requirement and some previous participants have lost weight, but this is not a weight loss program)
Lifestyle:
Stress, lack of sleep, excess weight, too little and too much exercise all cause inflammation. It’s 10 days of information, suggested resources and coaching tips through a closed Facebook group or e mail (if Facebook isn’t your thing). Topics covered are detoxification, elimination pathways, morning rituals, sleep hygiene, stress, sugar addiction and more.
Interested? Need more details?Want to do this program at a date that suits you?
Contact:
7-DAY FALL RESET
Monday October 16 – 22 2023
OR
Monday November 13 – 19 2023
$339 CAD
Rejuvenate your mind, body & spirit with this online program.
Embrace the season with a fresh perspective and a renewed sense of vitality, energy and positivity!
Join me, Holistic Nutritionist Michelle Kosoy (Walnut Kitchen) and Holistic Wellness Coach Jaime Pellegrene (Blue Butterfly Holistic Wellness Coaching) to embrace the new season with energy and positivity.
Discover powerful techniques to reduce stress, enhance mental clarity, and improve overall well-being as we guide you through transformative practices and provide valuable tools you can incorporate for a lifetime. Based on the principles of Ayurveda, the Science of Life, we will:
- Set intentions for fall and create a plan for a growth mindset this season
- Learn foundational principles of living a holistic lifestyle
- Create new morning and evening routines specific for the season
- Discuss holistic ways to care for our immune systems
- Protect our energy this time of year
- Ayurvedic skin care practices
- Nourish our bodies with holistic nutrition
- Do a deep dive into healthy proteins, fats, carbohydrates and hydration fundamentals
- Learn how sugar is inflaming and hurting our bodies
- “Stress 101” and why stress management is critical to optimal health
- How to improve your sleep
- Meditation basics
- Food, sleep & exercise diary
Daily videos with breathing exercises, daily yoga flow practices specific for fall, and daily journal questions will be sent each day.
You’ll also be provided with nutrition, sleep, movement, and mindset tips and “Surviving to THRIVING” challenges for living your best lives so you can care for yourself AND the people you love.
Throughout the program we will be providing delicious nutritious recipes.
BONUS materials include: a 6-day meal plan, plus other surprise bonus add-ons. You won’t want to miss this!
This 7 day online program is offered through a closed Facebook group or e mail (if Facebook isn’t your thing).
COOKING & GARDENING WORKSHOPS
MOUTHWATERING MEATLESS MAINS
Virtual Classes Coming Soon!
If you are interested, contact Michelle to be notified when these classes will be offered.
Want to eat more veggies and less meat? Let me guess – vegetarian meals just don’t cut it for you. Don’t worry – I’ve got you covered!
This cooking class will show that you CAN eat healthy without compromising on taste.
“Eating vegetarian doesn’t mean you have to eat boring, humdrum dishes.” -Superstar chef Marcus Samuelsson
Vegetarian meals can be satisfying and delectable. The 5 main courses in this workshop will convince you that there are viable alternatives to meat as your ideal source of protein. After sampling my delicious dinner recipes, all the die-hard carnivores in your life will be asking for seconds! Join me as I share my knowledge and give you all the tools you need to make:
- Moroccan Salad with Za’atar Crusted Haloumi Cheese
- Green Goddess Noodle Bowl with Sprouted Tofu
- Stuffed Portobello Mushrooms
- Walnut Meat Bolognese
- Jackfruit Burritos
*Please note, a minimum of 7 people are required for this class.
ARCHIVED EVENTS
SUPERFOOD SIPS & SNACKS
Dates TBA, 7:00pm-9:00pm
$
If you are interested, contact Michelle to be notified when this is offered.
Supercharge your day. Take your drinks and snacks to the next level.
“Move over coffee and tea”. Bye-bye cookies and cakes!
I know you probably can’t imagine living without them, but, there’s WAY more to an early morning or mid-afternoon drink and snack when Superfoods are involved.
Also, getting nourished before exercising is beneficial to any fitness program. Superfood smoothies help you stay hydrated and provide nutrients to support exercise, muscle development and strength. Even if you aren’t exercising, they are a great way to have a nutritious breakfast on the go.
Holistic Nutritionist Michelle Kosoy will show you how to make her favourite (non alcoholic) drinks and healthy snacks, and give you a primer on some amazing Superfoods available. AND you’ll take home some great tips and recipes to give you that extra boost in your day.
GROW YOUR OWN VEGGIES!
Dates TBA, 2:00pm-4:00pm
$
If you are interested, contact Michelle to be notified when this is offered.
Create & take home your own Self-Watering Planter
NO GREEN THUMB or GARDEN NEEDED
You’ll leave with a whole lot of knowledge and everything set up – so all you’ll need is a little patch of sunshine on your deck, your balcony or even your driveway (like me) to perch your planter.
We have all the supplies and tools you’ll need including drills, saws, shovels, pails, PVC pipe, soil, coconut coir, aquatic baskets and an organic non – GMO tomato plant. (also some pepper plants while supplies last). OR, if you’d rather not do the dirty work, you can simply drop by check out how they’re made and pick-up your ‘ready-to-go planter’.
If you prefer to simply pick-up a ready-made container (and not make your own), e-mail Michelle at mkosoy@castlewoodproductions.com before end of day Thursday May 23rd so we can have it all ready when you arrive on Saturday May 25th.
Don’t just eat your veggies, GROW them! There’s nothing healthier, tastier and more satisfying than a freshly picked tomato or pepper.
THE HEALING POWER OF FERMENTED FOODS
Dates TBA, 6:30pm-9:30pm
$
If you are interested, contact Michelle to be notified when this is offered.
Your Microbiome’s Best Friend – Fermented Foods: The Ultimate Gut Healers
Today there’s a lot of buzz about the ‘Microbiome’. WHY? Because it strengthens your immune system, improves your digestive system and holds the key to skin and brain health. So…
- What the heck is a ‘Microbiome’ & why should you care?
- How did yours (and mine) get so out of whack?
- How do you fix it? (This is the yummy part.)
Join me for a hands-on kitchen workshop to find out why gut health is SO important and then let’s cook food to improve it and make it better. How?
The key ingredient and theme for this cooking class is FERMENTED FOODS. Rich in prebiotics and probiotics, ferments might not sound like the sexiest thing on the menu, but they can be ABSOLUTELY delicious if prepared properly. These powerful healing foods are the best way to get your microbiome on track to heal your gut and improve your overall health.
Holistic Nutritionist Michelle Kosoy will be sharing her recipes for Jerusalem artichoke soup, miso dressing and vegetable dip, preserved lemons and more. All participants will also take home a jar of freshly made sauerkraut.
SPEAKERS SERIES
THE BENEFITS OF CBD
Coming Soon
If you are interested, contact Michelle to be notified when this is offered.
GROUP NUTRITION PROGRAMS
3-DAY RESET TO RESTORE INFLAMED JOINTS
Coming Soon
$
If you are interested, contact Michelle to be notified when this is offered.
TLC! Your Hips, Knees, Knuckles & Toes will Thank You For It.
Whether you have osteoarthritis, an injury, or a case of repetitively pushing yourself a little too hard and too often, our joints take a lot of punishment and abuse. So, what can we do to better look after them?
Time to hit the ‘reset’ button and give your body a break. Remove inflammatory foods that aggravate your joints and introduce nourishment that nurtures them.
You CAN and should stay active as you age. The right fuel CAN boost athletic performance and recovery whether you are at the gym, on your bike or on your run.
It’s all made easy with an anti-inflammatory diet reset plan that doesn’t compromise on taste.
Included:
- Meal plans with grocery lists + recipes
- A private Facebook group for support and accountability
