Dairy Free Whip Cream

Photo by Paul Downey

As a personal chef who cooks for some clients with allergies, I am constantly coming up with healthy and tasty alternatives to dairy. Just a few decades ago people assumed that milk was good for you. Today, milk consumption is a very controversial subject and is blamed for everything from children’s ear infections to cancer to diabetes in adults.


I got this recipe from my friend and mentor Megan Urlichs who is a Wholistic Nutritionist. Once you try it you are hooked because it is so easy and delicious!

One can of coconut milk-drained
stevia liquid-10-15 drops
½ vanilla bean pod-cut open and scrape out vanilla beans

Add all together and mix until combined. More creamy than regular whip cream, but so delicious and good for you.


Studies show that some people lack the enzyme lactase which digests milk. Babies produce lactase but it declines or disappears after weaning. In addition, there are others who are allergic to the milk protein called caseine, which is one of the the most difficult proteins for the body to digest. Traditionally cultures practiced “souring” or fermenting their milk. This process partially breaks down the lactose and predigests caseine, plus adds beneficial bacteria to the colon. The end result is that fermented milk like kefir, yogurt, and whey could and can be well tolerated by most adults.

Butter, milk, cheese, ice cream, yogurt, etc. are pasteurized. This means that all the enzymes necessary for digestion have been eliminated, and the milk’s mineral components, such as calcium, chloride, magnesium, phosphorus, potassium, sodium, sulfur, as well as many trace minerals, are greatly reduced. It puts unnecessary strain on the pancreas to produce more digestive enzymes. Homogenization has been linked to heart disease. On top of all that, chemicals are added to restore taste suppress odor, and correct color.

The best thing a person can do is become aware of how your body feels one to two hours after eating. If you feel constipated, bloated, have headaches or lethargy, understand that it is probably something you have eaten that is not digesting. In many states now you can buy raw milk from cows that roam on pastures, eat grass and get plenty of sunshine.

Cooking For YOUR Life Program

“Eat real food, not too much, mostly vegetables, with as little effort as possible.” ~Michael Pollen

What is the Cooking For YOUR Life Program?

 

This 10-week coaching program teaches you the art of fast, efficient, healthy 15-minute meals. The goal is to support people getting back into the kitchen to sustain their family’s optimal energy and well being for life.

 

Cooking For YOUR Life is not just recipes and cooking classes. It is a complete program that coaches you through all of the needed information to set you up for success in your life. Cooking healthy, tasty food at home involves more than a recipe…it’s a lifestyle. It begins by educating you about a personalized food program designed for you and your family’s optimal health and then grows from there. Together we set up your kitchen for success to cook, including a plan to get it done!

When you learn Kara’s cooking lifestyle you will be looking and feeling great in no time. It will save you money by not eating out, by not wasting food and by creating a future of good health because you are eating vital nutrients and minerals. Slow down at the end of the day, learn to love cooking and good food, and eat at home around the table with family conversations. All the while you are teaching everyone a valuable lesson in nourishment for your bodies, minds and souls. Eating at home creates memories and bonds that we don’t get when eating in the car, at restaurants, or alone in front of the TV.

Some benefits of participating in the program are:

 

  • You will look and feel good!
  • You will sleep better.
  • You will manage stress because you are organized
  • Your tastes will change to a palate that likes and appreciates whole foods, especially vegetables.
  • You will have more energy.
  • You will reach your optimal weight.
  • You will slow down and sit down to have a meal; this is better for digestion.
  • Family bonding because you eat a family home cooked meal around the kitchen table.
  • You will know what real food is. Real food is good for you.
  • You will become an efficient and great cook that cooks with happiness!

 

Included in the Cooking For YOUR Life Program are:

 

  1. A detailed syllabus of what you will learn, including my Six Pillars.
  2. My favorite cookbook, tailored to your needs, with lots of information and recipes to help round out your education and keep you cooking! This is a book that is up to date on how healing our gut and clearing out body infections, along with eating right, sets us up for vitality and increased energy, optimal weight, and well-being.
  3. My newsletter free for a year when you invest in the Cooking for YOUR Life Program.
  4. You can sign up to follow me on Facebook and Instagram for inspiring tools, techniques, and recipes
  5. Twenty healthy and seasonal recipes each month, for one year, including holiday menus for Thanksgiving, Christmas, Easter and July 4th! These are invaluable for your recipe portfolio, because they are delicious, easy and nutritious.
  6. A book list that is a great reference for many health issues and fun reading. These you can purchase as you see fit to round out your new healthy library. A good book is a great reference that you will have at your fingertips for years to come. Many of them are free with only shipping costs when you order on Amazon.
  7. You learn two of the most powerful tools available to find out which foods are exactly right for you. One is backed by science, and an added cost, and the other is using your intuitive gut. When you commit you will be able to use these for years to come by following a diet that is in accordance with these to protocols.
  8. A free session with a certified kinesiologist to help round out what is going on in your body as far as infections and gut health.
  9. Health empowerment!

 

Call 406-600-9032 to sign up today for the Cooking For YOUR Life Program!

 

It’s your chance to learn how easy, efficient and rewarding healthy cooking at home can be. You will sleep better, manage stress, have increased energy and vitality, and reach your ideal weight. Arm yourself with a fundamental knowledge of lifelong skills for tasty, healthy, quick meals around your table.

Healthy While Traveling

Staying healthy while traveling can be challenging, but it is doable. The below tips are intended for the performance-oriented, success-minded, health-conscious individuals; the person that understands the depth of the meaning of health. The Old English origin of the word comes from “wholeness, a being whole, sound or well,” which is the same basis for the Middle English origin for wealth. In that spirit, may these tips help bring greater health and wealth wherever your travels take you.

These are in no particular order.

KNK-TravelTip1

Wash Your Hands

It sounds very elementary, but this habit can be a lifesaver while traveling.

Modern medicine grew leaps and bounds back in the mid 1800s when Dr. Ignaz Semmelweis observed the tragic mortality of newborns and mothers in his Vienna hospital. He pushed to make hand washing a requirement for everyone, especially the medical students coming into the delivery room after dissection labs. The results were positive and mortality rates were reduced to less than 1 percent. However, his theory was ridiculed by his colleagues and he resigned. He repeated his results at another maternity ward, and yet again he was criticized.

It is simple, yet easily overlooked. To stay healthy when interacting in new environments, wash your hands. Antiseptic hand sanitizers are readily available in a pinch, but good ole soap and water does the trick. Save yourself and your family any unwelcome souvenirs.

KNK-TravelTip2

Be Patient & Flexible

Without any structure, life gets chaotic and tense. When it comes to traveling, either around your own country or abroad, maintaining a set itinerary can be a challenge. Every trip is a great opportunity to put more attention into exercising your patience muscles.

Business trips can be sabotaged when stress levels elevate because of delays, mechanical difficulties, and other situations that are out of our control. How many family vacations go haywire because the schedule was screwed up, because someone got caught up in fun? When this happens our body’s internal chemistry starts to change into a distressful mode, which makes it easier to get sick, perform poorly, and fall into a negativity hole.

Patience is a wonderful character attribute to develop and practice when traveling. Take a moment to breathe slowly while navigating a stressful situation. Not only will this help the body stays in balance with ease, but chances are a better opportunity will arise.

KNK-TravelTip3

Stay Active

A body in motion will stay in motion, otherwise if its at rest, it will stay at rest…unless acted upon by another force. That’s the first law of motion. And, it is wise to remember when traveling!

When we are out of our home environment it is easy to forget our activity routine because we are bouncing around from event to event, from meetings to dinners, or from family engagements to friends. The easiest solution to stay healthy while traveling is to stay in motion. That means walk as much as you can! In the airport, take the stairs. At the hotel, take the stairs (at least once a day). In the city, walk a few blocks before grabbing a cab. To get rid of jet lag, stroll barefoot in the grass or sand.

To experience a city on foot is entirely unique. The sounds, sights, smells and people are more vivid. Memories are made on foot. Besides, walking is the best exercise.

KNK-TravelTip4

Hydrate

The body is between 55-75% water, depending on composition. This liquid component is critical for staying healthy. Lack of water leads to a state of dehydration, which is awful because systems of the body will shutdown. Even mild dehydration can drain our energy and make us feel tired.

There are many ways to support the water balance in the body. A simple rule of thumb is to drink enough water so that we avoid feeling thirsty! In plane travel, it is even more important. For ever hour in the air, it is smart to drink 4 ounces of water. Also, drinking aloe is a good way to seal water into the cells. Granted each person requires different amounts of water, regardless, be sure to drink enough when traveling, especially in higher altitudes.

KNK-TravelTip5

Sometimes Fasting Is Best

Sometimes the most healthy option is to abstain from eating foods that will impede energy levels, productivity and mood. Fasting has a sorted reputation. Some people swear by it and others condemn it. Science has proven that the body will survive for weeks without food intake. Rest assured, as long as water keeps flowing, there is very little reason to freak out about skipping a meal or even fasting for a full day. There are many health benefits to fasting. Try it. Don’t compromise your health just because others have different definitions of healthy.

KNK-TravelTip6

Take Naps & Rest

Perhaps the most overlooked factor for good health while traveling is napping. Sleeping sound can be a challenge in a new environment. Naps act as a savior to allow the body to recharge. Sometimes lavender eye pillows or ear plugs are needed to get the job done. Whatever the trick, its important to avoid exhaustion when traveling. Studies of napping have shown improvement in cognitive function, creative thinking and memory performance. Schedule it in each day. Sound sleep is critical to staying healthy on the road.

KNK-TravelTip7

Go Big Before Flying

Its no secret that higher altitudes are dehydrating. Granted not every trip calls for a plane ride, but for those that do, a suggestion to consider is to eat a big meal before boarding the plane. The benefits here are many.

Our digestive system is a delicate system and it tends to work best in our home routine. Eating a big meal before heading out can help the body stay on track and healthy. Not to mention, the selection of healthy food is far more abundant anywhere, except at the airport. Hit up your favorite local breakfast spot or cook a family meal, then start your trek. This will save you from the inevitable “hungry eyes” that scour the airport kiosks and flight menus for something to nibble.

Let’s be clear, the only reason the snack shacks and airlines make money on their food is because there are ZERO options and customers are captive with nowhere to go. No one in their right mind would go to a restaurant that serves those items and pay those prices.

The simple solution to not falling into this trap is to prepare ahead of time. Eat a big meal and pack snacks. The only issue at airports is getting through security, so if you do NOT have liquids, then you are good to go. Fellow passengers will salivate at your superior selection and your body will be relieved to know you are covered with nourishing fortification, which is key to staying healthy when traveling.

This strategy is good for road trips too. Be prepared with snacks. Below is a good snack list.

KNK-TravelTip8

Top Smart Travel Snacks

The following list includes some of the best snacks to pack that will travel easily.

KNK_Travel_Snacks

  • Nuts and seeds (with a little dried fruit)

 

  • Single serve almond butter snack packs with apples or celery

 

  • Protein powder packages (just add to water)

 

  • Jerky or pemmican

 

  • Hard boiled eggs topped with guacamole

 

  • Organic bars high in protein low sugar

 

  • Guacamole or humus with seed crackers and veggies

 

  • Hit a local juice bar or health food store for a green juice

 

 

KNK-TravelTip9

 

Keep A Good Routine

The body loves a routine. While traveling, its helpful to recreate a routine your body-mind is accustom to for its health and success. Set up ideal times to get everything done. Rise early to watch the sunrise. Take a stroll. Knock out any emails and phone calls. Eat meals at regular times. The list can be long, but doing it can be a big factor for staying healthy while you are traveling.

KNK-TravelTip10

Eat Smart & Strategic

Having good snacks is part of the equation for preparing to eat well and stay healthy when traveling. Yet, the issue most travelers face is not having the equipment required to prepare meals. In Eastern cultures, it is more common for people to prepare their own meals regardless of being at home or traveling. Kara Herman of Kara’s Natural Kitchen learned of this practice when working in Asia after college. She developed a perfect solution—A Traveling Kitchen. As a therapeutic chef, she teaches her clients how to travel and stay healthy on the road by utilizing her portable solution.

“The fun thing about traveling is eating new culinary delights. But, its very hard to stay healthy while experimenting with different foods and cooking practices. If we can eat safe 75% of the time on the road, then whatever we do splurge on will not negatively impact our health and productivity. Our body will be able to keep rolling.” ~Kara Herman

Read more about her experience traveling and eating that lead to The Traveling Kitchen here!

 

KNK-TravelTip11

Use Supportive Help

Sometimes a little extra support and help is needed. A short list of supplements to use on the road should include: probiotics, fiber, aloe and bowel movers. The probiotics will boost your immune system, which is primarily a product of the billions of bacteria in the intestines. Fiber is great to make sure that the digestive system has good content to work with along with aloe to keep the intestines well hydrated. And last but not least, for the emergency sluggish days, a strong smooth move tea or herbal capsules will be relieving help. Remember, the rule of thumb is, however much food goes into a body, it must come out. If you are eating 3 meals a day, and the output is only 1 time a day, then that’s not enough!

KNK-TravelTip12

Pause for the Cause

Last, but not least, a very beneficial habit to use when traveling to help the body-mind stay healthy and balanced is meditation and/or prayer. Taking a few moments to pause and connect with that still small voice within is key to staying well whether we are at home or traveling. Pausing for this cause is especially effective before giving a presentation, meeting new business connections, or entering a new social situation. Some signs that stressors are piling up in the body-mind are a sour attitude, mood swings, and poor health symptoms. These are indicators that its time to pause, breathe and be silent! Periods of reflection and prayer are crucial to sharpen mental functions, gain clarity, build gratitude, support immune function, and staying on track.

[Insert moment of silence here.]

All of these tips will make it easier to stay healthy while on the road. Please post a note about your next adventure using them on FB (http://www.facebook.com/karasnaturalkitchen).

Safe travels!

Here’s the story of Kara’s great adventure.

Resources:
https://en.wikipedia.org/wiki/Ignaz_Semmelweis

https://blog.bufferapp.com/how-naps-affect-your-brain-and-why-you-should-have-one-every-day

http://www.artofliving.org/meditation/meditation-for-you/benefits-of-meditation

The Traveling Kitchen

Thai fisherman pants, flip flops, Ganesh tank tops, and long, uncombed beach hair with large ethnic jewelry. This was my uniform while living in Asia. I lived and worked in Asia for 5 years after graduating college, traveling as much as possible and being completely obsessed with all the food. Everywhere I went I made it a priority to eat, because it was delicious and an exotic explosion in my mouth that tantalized my senses that I’d dreamed about it.

It was on a trip to Thailand that I invented the “Traveling Kitchen”. The island of Koh Samui has the wonderful (and extremely hardcore) Dharma Healing Center where I had my first water fast with Chinese herbs, lime juice in water, and colonics. That’s it! My first fast lasted 7 days. It was harsh. I was sick with fever and vomiting because my body was detoxing so fast, but couldn’t move the toxins out as quickly as needed. Nevertheless, the end result was that I felt amazing.

After finishing the fast, I stayed on another two weeks and ate “raw” food, slowly adding more variety each day, and sticking to mostly “watery” fruits and veggies to hydrate my colon and get it moving again on its own. I would walk to the market daily and get what I needed: fresh, seasonal watermelon, papaya, limes, daikon, jackfruit, greens, watercress, sea salt, lychees, etc.

(Oh, the variety is making my mouth water! )

Each trip I would also get what I needed to cut, chop, shred, mix and eat. Eventually I wound up with a chopping board, knife, bowl, spoon/fork, grater, cup, and a plastic container with a lid to keep it all in. This traveled with me everywhere in my backpack. Yes, it’s fun to go out to eat, but because I was always traveling “on the cheap,” my little kitchen came in handy while staying for extended periods of time throughout Asia.

KNK_TravelingKitchen
This is the newest version of the Traveling Kitchen and it rocks!!!

(Ohhhhh the days of 1-6 month long vacations!)

Today my Traveling Kitchen has evolved into what I need for my car and to fit into my luggage for plane trips. It’s simple, customized for me, and of good quality that will last for years. It’s also compact and easy to carry. Trial and error were my teachers. I started my traveling kitchen, for my business as a personal chef, in a rather enormous, black piece of luggage with wheels. It was ridiculous lugging that thing all over the place, in and out of cars and houses.

Now I have a small sheet pan-sized, zip lock container with lid. It contains everything I need and love to cook with. Some of my favorite things are tongs, scissors, chef knife, paring knife, peeler, grater, whisk, spatulas, wooden spoons, sea salt, chopping board, meat thermometer, ladle, and depending where I’m going, my handy Cuisinart hand-mixer.

My days as a traveling hippie chick are sweet memories. Now, I stick closer to home, and when it comes to eating healthy, delicious, good food, I will Google the next town to find health food stores, local markets and farmers markets. My list is something like cucumber, hummus, crackers, and avocado to make canapés on a road trip. Yes, I do it in the car, because we gotta get to where we’re goin’! The traveling kitchen is my ideal way to eat exactly what I need and want, easily and efficiently, no matter where I am.

KNK_roadtrip2
Putting my traveling kitchen to use on a road trip to Salt Lake City!

After sharing the traveling kitchen with clients, I have found it serves so many purposes and situations. It is great for college students; vacationers that want to ensure they have great kitchenware; or homeowners that are displaced for a period of time while the house closes and remodeling needs to take place. It is perfect for camping; just take a simple one-burner, small stove and two cooking pans, which easily fit in a small box with a lid. There are stack-able boxes that work great for this too. And of course, my all time favorite use for the traveling kitchen is a long road trip across any country of your choice. Park along the coast and cook a healthy meal while the sunsets over the water.

Happy travels!

 


 

Wait…do you want your own traveling kitchen to have fun with or give as a gift?

 

Yes, you can custom order one today!

The Basic Traveling Kitchen

Traveling Kitchen
The Basic Traveling Kitchen

This jammed-packed little, but wonderfully functional kitchen is specific for your backpack, luggage, or car.

It’s petite and portable with all the basics needed to make a healthy meal or snack with ease and convenience.

The basic traveling kitchen will give you the ability to stay healthy and looking good while you’re on the go, away from home, or living simple.

Good, beautiful, healthy food is sexy, and so is this little culinary gem.

All of your culinary equipment stays safe in a sealed container that’s selected with your specific dimensions and needs

2015-02-09-14.26.42
A client’s traveling kitchen in action while on the road.

in mind. Items possibly included are: knife, scissors, cutting board, cup, plates, utensils, shredder, sea salt, pepper, can opener, and peeler, to name just a few.

All equipment is made from quality materials to last a lifetime of preparing healthy meals on the go.

Don’t leave your health in the hands of fast food diners and restaurants that do not use quality ingredients. Take control of your health. Enjoy the benefits of making quick and delicious meals with the Basic Traveling Kitchen.

 

The Elite Traveling Kitchen

This package offers everything from the Basic Traveling Kitchen, with a bonus of a one burner butane stove, and more equipment to use with it.

For example, in your sealed container (which is larger) that holds items from the Basic Traveling Kitchen, plus more! You will need a pot, skillet, and any extras (like dish soap and a scrubby) that will accommodate your needs and wants. A tea kettle or French press are great extras for satisfying organic coffee or tea.

These two options, The Basic Traveling Kitchen and The Elite Traveling Kitchen, are easy to order. All it takes is a phone call. Based on your needs, KNK will put together a kitchen plan, plus provide a final proof, so it can be sent to you as soon as possible to start cooking on the trail.

When people ask, “You look great…what have you been doing?”

You can tell them you’re committed to a healthy lifestyle, and only eat the best foods, which is all possible because of your customized traveling kitchen from KNK!

Cook or be cooked!

Personal Chef Services

Kara Herman offer personal chef services to visitors and locals of Bozeman and Big Sky in Montana. Therapeutic and tasty meals are her specialty.

What’s a personal chef?

A personal chef provides the service to individuals or families who don’t have the time or knowledge to prepare the foods they wish to eat at home. A personal chef customizes meal programs for their clients, prepares all meals in the safety of the client’s kitchen or a commercial kitchen, and packages/stores their meals along with specific handling instructions. Healthy, delicious meals can then be enjoyed at the client’s convenience and in the comfort of their own home.

 

Circle1

FIRST MEETING

Our initial meeting will be an opportunity for me to learn more about you and your family, the types of food you like/dislike, and any possible dietary/allergenic restrictions. We will also discuss which type of service would suit your schedule and family best. This initial assessment will provide me with information necessary to make delicious meals you and your family will love. We’ll talk about how often you would like the service and how much food will be appropriate. I’m able to come every week for a fresh service or less often and provide fresh-frozen meals.

 

 

Circle2

MENU PLANNING

After our initial meeting, I will create a menu based on your preferences and email them to you for approval. You can also refer me to special recipes, family favorites or something new you read in a cookbook or website. I always try to accommodate specific requests. I will also talk with you about how to make these options fit into my philosophy of healthy nutrition so you can be guaranteed the best food for energy and vitality.

 

 

circle3

THE COOK DATE

I will shop for all the groceries the day of your service, choosing the freshest produce and highest quality ingredients available. I’ll come to your home with my equipment, prepare the meals, package and label them, leave them neatly in your fridge or freezer, and do all the cleanup. There is also an option for delivery service if you would like the cooking to be done outside your home. The only thing left are instructions for heating and to enjoy the food I have prepared for you!

 

 

CircleKLET’S TALK

As a personal chef in the Rocky Mountain town of Bozeman, MT, my goal is to provide cuisine for you to enjoy in your own home. I target busy people who don’t have time or don’t want to cook. It is for anyone wanting to eat food that will leave them feeling revitalized, energized and satisfied.

My core philosophy is to create meals that are organic, macro nutrient balanced (stabalized blood sugar), mico nutrient dense, delicious, satisfying, detoxing, convenient, and full of love. When you follow this way of eating, the benefits are amazing! You will feel calm and balanced, focused and clear minded, happy, have lots of energy, create lean musle mass, clear eyes and skin, and it will take off weight that has acccumulated from previous poor choices.

Whether you are visiting the Bozeman area to enjoy our local outdoors or you live here and could use some extra help in the kitchen, I’m happy to serve. Planning meals to optimize health and enjoyment is my passion.

Let’s talk about what you need.

~Kara
four – zero – six
600-9032

Nutritional Coaching

The signature one-on-one program, from Kara’s Natural Kitchen, contains Six Modules that will change your life forever. They are based on therapeutic living essentials that will become your new lifestyle. We meet 1-2 times a week working around your schedule in person, phone and/or Skype for 8 weeks.

[button color=”green”]To get started, call Kara for a Consultation! 406-600-9032[/button]

MODULE 1: NUTRITION

Includes an essential customized food plan, measured tests for body composition to track your progress and reach your goals, my Tower of Food Power guide, how to get off soft addictions like sugar, correct and simple snacks, 80/20 eating-80% healthy eating and 20% indulgence, food journaling, 6 cooking classes, three months of once a week shopping lists partnered with delicious recipes for breakfast, lunch and dinner including snacks.

By following this pillar you will have increased energy, lose INCHES to be at your optimal weight, and have knowledge of good foods to eat that are DELICIOUS, satisfying and full of nutrients.

Included is a body scan scale that measures your body composition at home. It will be shipped to you for tracking your progress and is yours to keep!
[list type=”check”]

  • Uses 6 advanced sensors to accurately read your whole body
  • Clinically proven to be as accurate as the medical devices professionals use
  • 90-day memory stores your readings on all fitness indicators
  • Measures 7 fitness indicators including body fat percentage, BMI, resting metabolism and weight
[/list]

MODULE 2: DETOX

Feel better by losing toxicity. We need to get waste out of our bodies that comes from the foods we eat and environmental toxins that are prevalent in today’s world. If we don’t out toxins we accumulate and store them, and over time this leads to inflammation-the mother of all diseases. Detoxing is easy and simple.

By following this pillar you will have vibrant looking skin, hair and nails, increased energy, and a sense of well being, and recipes like cleansing soups, shakes and smoothies. It’s also anti-aging!

MODULE 3: VIP DAY

Get ready to set your kitchen up for success! Together we clean out your pantry and refrigerator and replacing it with healthy foods. We replace refined and degraded food items with nutritional, delicious, easy foods for snacking and cooking. You will have once a week shopping lists for the season, eating out tips, pantry lists, kitchen appliance and tool essentials, and travel eating tips to keep us trim and energetic. You’ll also receive a seasonal grocery food lists, and recipes each week for three months so you don’t have to think, you only have to do!

By following this pillar you are able to be organized, efficient, and inspired. It is the key for eating right.

MODULE 4: SUPPLEMENTATION

We are what we eat, and eating optimally nutritious foods is essential, but we need more because of our soils being deficient of vitamins and minerals. We also need to work a little harder on problem areas, for example taking 2-3 bowel movements a day is possible by taking a fiber supplement. It’s different for everyone, and based on your commitment. It’s also simple and cost effective because it reduces sickness and the need to go to the doctor.

By following this pillar you will start to see minor chronic aches and pains diminish and eventually go away. You will also start to get to the root cause of problems unlike many pharmaceuticals which addresses symptoms only. Always check with your health care physician prior to any supplement program.

Included is a one hour free session with part of the KNK team! A kinesiologist will get you exactly what you need. There is no guessing or wasting money on supplements. It’s customized for you.

MODULE 5: MANAGING STRESS, CRAVINGS, THOUGHTS, AND EMOTIONS

No one wants to be around “grumpy pants”. Learn techniques to deal with what life throws at us. It’s easier than you think and I will be with you all the way! When we set our minds to something we can achieve anything! It’s vital to break bad habits and create new ones that are good for us.

By following this pillar you learn to control your eating habits, maintain calmness in all situations, make better choices, and set an example for your kids, significant others, friends and co-workers. Best of all you’ll start to look amazing because stress takes its toll on our health and looks.

MODULE 6: EXERCISE

I will set you up with a program and we will see the tested results via the body scale scan once a week. We set practical goals that are always achieved due to its practicality and simplicity.

By following this program you will look younger, have more energy, feel better, tone and shape your muscles, create better bone density, improve your blood work, achieve optimal weight, sleep better, and fit into those sexy jeans.

You will receive my gift to you-one of my favorite cookbooks based on your personality that I’ve gotten to know through our 8 weeks together. These books are amazing, and I’m happy to get you a gift you will be able to use as a celebration for completing this course. You are now taking care of yourself, eating to live, and setting an example to the rest of the world!

[button color=”green”]To get started, call Kara for a Consultation! 406-600-9032[/button]

Special Events Catering

Kara’s Natural Kitchen has what you need for all your special celebration food needs.

DINNER PARTIES, CATERING, WEDDINGS, THERAPEUTIC COOKING FOR THE HEALING PROCESS, COOKING CLASSES

In and around the Bozeman, MT area Kara’s Natural Kitchen does indulgence very well!

Why?

Because Kara uses the real ingreients: real chocolate-not with milk solids, real “butta,” healthy cookware, local and organic foods, and lots of love and goodness.

Kara also provides optimally nutritious food recipes and teaches knife techniques.

For people recovering from illness, Kara will personally research, customize meal plans, shop, cook, and deliver foods as part of the healing process so you can concentrate on getting your life back.

There is limited space on special events, so please call and make appointments early.

Spring Eating For Optimal Health and Well Being

Eating in the spring is different than eating in the winter.  Our bodies need different foods for the climate that we are in.  I ask you to change over a few food items that relates to nature for spring. Chinese medicine believes in treating ourselves as a whole-mind, body and spirit. Everything we eat has properties that either help us or harm us. With this holistic view, balance is very important and a person has to be aware of the seasonal changes in order to maintain balance in the body.

Nature is intelligent and provides the right foods at the right time. Spring time is renewal and growth. Therefore, fresh leafy greens and sprouts are optimal foods in June. It’s also a time to get rid of stored fat from winter hibernation that our bodies naturally accumulated. A spring time diet includes eating less meat, more vegetables and sour from apple cider vinegar. Eating what’s in season is a good way of maintaining health, it tastes better and most often is less expensive.  Bonus!

Remember, emotions play a big part in eating. Never go to excess or be picky about what foods to eat, because the stress will cause an imbalance in the flow of energy to the body. If it’s negative it can lead to illness. Eat with awareness, when you’re hungry or right before, and eat a variety of foods since each system in the body needs a variety of minerals and vitamins to maintain health.

Challenge

This is easy, you can do it! I challenge you to eat 1-2 bowls of greens a day. Steam, boil, sautee, raw-do whatever it takes to eat your greens, and do this for 30 days. Pay attention to how you feel 1-2 hours after you eat, at night, and at the end of the month.

I bet you’ll notice a change in improved skin tone, energy, less bloating, and a better sense of well being. You may also lose weight without even trying as your body becomes more balanced.

You’re on your way to increased energy and feeling better!  Sign up for my June Newsletter to see my recipe for Spring Steamed Greens.

Meet Kara’s Natural Kitchen

Offering healthy meals custom for your needs.

Kara provides a high level of service as your coach and therapeutic chef in Bozeman or Big Sky, Montana.

Compare the cost of fast food versus balanced, home-cooked meals, not only in dollars but also in your families health and well-being. Regular eating on-the-run or meals out of a box is associated with poor nutrition and weight gain, and affords little time for family interaction and relaxation. With a personal chef service, you can have organic, local and gourmet-quality food in the comfort of your own home.

Every meal is cooked to your personal tastes and designed to fit your diet or lifestyle with optimal nutritional ingredients. Each dish is designed with your tastes in mind. If you like spicy and ethnic, or are not a fan of chicken, Kara’s Natural Kitchen will customize entrees for you.

Save yourself the trouble of going out to crowded restaurants or busy supermarkets after a long days work. Take-out and processed food leaves you feeling bloated, constipated, fatigued,  and is nutritionally empty. The ease of simply coming home, relaxing and enjoying a delicious dinner is priceless. Think of the time you will save and all of the other things you can do with that time.

What is the difference between a personal and private chef?
A personal chef has many clients and does not live or cook in your house every day for each meal. A personal chef plans, shops, cooks, then leaves the meals for the week for you to pull out of the refrigerator or freezer as you need them.

What makes you different from other personal or private chefs in the area?
Kara’s Natural Kitchen has 10 philosophies that pertain to food, cooking and eating. Read my philosophy to learn more. What we eat defines how we look and feel. Optimal nutrition is key to increased vitality, energy, moods, and healthy joints, bones and muscles. By keeping our Ph balanced, getting in the correct amounts of carbs, proteins and fats, and micro nutrients, we are setting ourselves up for success.

Eating in a relaxed atmosphere, chewing our food thoroughly, and then paying attention to how we feel one to two hours after we eat are easy steps to take to know what foods work for you. We also believe in community and teamwork with other like-minded professionals that includes a holistic nutritionist, chiropractor, massage therapist, and fitness coaches to gain insight and help when needed. The best part of eating our food is that is tastes amazing-it is very important!

Here are common questions & answers about how Kara provides personalized service for you.

Photo of downtown Bozeman at sundown by Jim R. Harris http://www.jrharrisphoto.com

Who’s In The Kitchen

Kara provides a high level of service as a coach and personal chef in Bozeman or Big Sky, Montana.

Compare the cost of fast food versus balanced, home-cooked meals, not only in dollars but also in your families health and well-being. Regular eating on-the-run or meals out of a box is associated with poor nutrition and weight gain, and affords little time for family interaction and relaxation.

With a personal chef service, you can have organic, local and gourmet-quality food in the comfort of your own home. Every meal is cooked to your personal tastes and designed to fit your diet or lifestyle with optimal nutritional ingredients. Each dish is designed with your tastes in mind. If you like spicy and ethnic, or are not a fan of chicken, Kara’s Natural Kitchen will customize entrees for you.

Save yourself the trouble of going out to crowded restaurants or busy supermarkets after a long days work. Take-out and processed food leaves you feeling bloated, constipated, low energy, and is nutritionally empty. The ease of simply coming home, relaxing and enjoying a delicious dinner cannot be beat. Think of the time you will save and all of the other things you can do with that time.

What is the difference between a personal and private chef?
A personal chef has many clients and does not live or cook in your house every day for each meal. A personal chef plans, shops, cooks, then leaves the meals for the week for you to pull out of the refrigerator or freezer as you need them.

What makes you different from other personal or private chefs in the area?
Kara’s Natural Kitchen has 10 philosophies that pertain to food, cooking and eating. Read my philosophy to learn more. What we eat defines how we look and feel. Optimal nutrition is key to increased vitality, energy, moods, and healthy joints, bones and muscles. By keeping our Ph balanced, getting in the correct amounts of carbs, proteins and fats, and micro and macro nutrients, we are setting ourselves up for success.

Eating in a relaxed atmosphere, chewing our food thoroughly, and then paying attention to how we feel one to two hours after we eat are easy steps to take to know what foods work for you. We also believe in community and teamwork with other like-minded professionals that includes a wholistic nutritionist, chiropractor, massage therapist, and fitness coaches to gain insight and help when needed. The best part of eating our food is that is tastes amazing-it is very important!

Learn more about how Kara provides personalized service for you.