Healthy Home Cook Program YOU’RE DESIGNED TO HAVE… Kitchen Confidence Navigate any recipe knowing exactly how you’d like to execute it to your personal preferences. Instead of disappointingly moving past that amazing-looking Pasta Bolognese recipe, know and feel confident that you can customize your own crave-able version with a few key tweaks. FOOD FREEDOM No more focus on deprivation and foods we “can’t” have. The world is abundant with delicious and nutritious foods – it’s just a ma!er of knowing how to capitalize on their unique qualities that enhance depth of flavor and tantalize your taste buds. Becoming savvy in these techniques opens up a whole world of fun and adventure! MASTER THE FOUNDATIONS Grasp the KEY techniques to making the most appetizing and delightful food. These are the foundations you must know in order to build a clean eating repertoire and allow your creativity to flourish from there. CLARITY + EMPOWERMENT Learn to clear the roadblocks that stop you in your tracks and easily navigate and clear a new path to success. Through groundedness and proper nourishment you feel strong in your soul and keen in your mind. You are already a warrior – I simply help you unlock your highest potential. Strength in your Body’s Wisdom Infuse love, mindfulness, and gratitude into your food and eating practice. Learn how to communicate with your body and its signals. Feel as though you’re absorbing ultimate health in each and every bite (yep – even if it’s a cookie!). Convenience + Saaviness Meal-prep like a pro. No more throwing away food. With your own simple planning tools that come along with the program, you know what/how much to buy, how to switch things up mid-week as schedules change (because we’re working in real-life here people), and how to make the most of those leftover veggies on their last leg. Knowledge + Discernment Develop an awareness of the food issues that speak to you. Appreciate and be open to various perspectives while standing strong in your values. Learn to discern credible vs. non-credible information and discover how to tap into the ultimate sage…your intuition. Nourishing + Delicious Meals No more bland food. Look forward to and CRAVE the meals you create because your food is that good. Invite friends over for dinner parties and feel excited for the dish you bring to the pot-luck. Know your food will not only “wow” your guests but you feel a sense of peace and accomplishment knowing your meal will nourish from within. INTRODUCING THE HEALTHY HOME COOK PROGRAM This SELF-STUDY program is the most powerful and effective guide to teaching you how to cook with real, wholesome ingredients in a sustainable, rewarding, and fun way! If you’re feeling frustrated with dieting, confused about what foods your body really needs, fed-up with spending hours in the kitchen only to come up with a “blah” meal, this is for you. The Healthy Home Cook program provides the tools, knowledge, strategy, and results-proven plan to get you the outcome you desire and the wisdom to make it a tasty and sustainable experience. This isn’t a quick-fix It’s not about satisfying society’s expectations. It’s not about ‘eat this not that.” And this is certainly NOT about deprivation. This is a return to your light through empowerment. It’s an honoring of your desires. It’s compassion for your journey. And most importantly, it’s the nurturing you need to show up in life as your best self. You will experience a whole new approach to cooking and eating, aligning your inner-self and with goals for your outer life. BUY NOW Julie is a rare talent. She has complete mastery and understanding of her subject matter, combined with the unique ability to pass this knowledge on to students in a very user friendly and enjoyable manner. I would highly recommend her to anyone who wants to improve their health through their own cooking skills. Chef Dan Witherspoon Owner & Executive Chef at The Seasoned Chef Cooking School Julie has been a motivator and inspiration to me for so many years. There are always new ideas and healthy habits to pick up from her. The knowledge she possesses is so refreshing and just being around her inspires me to be my best. I keep her program close by so that I can reference back and pick up things I have forgotten or missed. Jennifer Fleming owner of Prya Lashes and Yoga Instructor Julie’s cooking has been a pivotal force in keeping my body functioning at its best! Before meeting Julie I rarely ate vegetables and now I actually look forward to what I’m going to try each week. I’m so grateful to have her in my life. DeMarcus Ware NFL Linebacker for Denver Broncos “RESPECT FOR FOOD IS A RESPECT FOR LIFE, FOR WHO WE ARE AND WHAT WE DO” – Thomas Keller WHAT’S INCLUDED PDF Tutorials 400+ pages of the must-have nutritional knowledge, kitchen tools, cooking techniques, basic recipes, favorite resources, and more. Foundations A complete yet concise guide of the most important cooking methods, knife skills & cuts, flavor equations, and essential foundational recipes. Must-Know Meals 5 guides offering an introduction and innovative “anatomy” of the essential elements to most common healthy meals including: Meal Bowls, Salads, Smoothies, Soup, and Wraps Essential Skills My FAVORITE part of the program includes: Impromptu Cooking, Recipe Creation + Customization, Roasting, Sautéing, and Wet Cooking methods. Become an expert with this intuitive guidance! Soul Food The “juice” of the program lies in behavioral change. These soul food elements include: Tapping into Intuition, Clearing Roadblocks, The Happiness Threshold, Mindful Eating, and Cultivating Positivity. Quick-Start Guide Enjoy my favorite quick and easy tips to getting your healthy cooking lifestyle set up on the right track. Basics Guide My Basics Ebook with 75+ pages of fundamental nutritional knowledge, shopping guide and list, kitchen tools (categorized into must-haves, nice-to-haves, and fun extras), and favorites resources. Meal Planning Pro A complete guide to creating a variety of healthy meals with ease. Includes batch cooking guidance and plan, scheduling, and essential tips. HERE’S EXACTLY WHAT YOU WILL LEARN IN EACH MODULE HOW TO SET A HEALTHY-COOKING FOUNDATION Unearth your root desire for living your best life and finally grasp how to leverage it Learn why discipline and willpower is not your key to success – and discover what is Create a space you want to cook in. Take my innovative step-by-step approach to de-cluttering and beautifying your space with ease and excitement. Follow my steps to finding the key pieces you must have in your space to nurture your growth and energize your motivation. Identify and develop your support system in a strategic and gracious way. You will be surrounded by people who will offer you accountability, reinforcement, compassion etc. because your coach (that’s me!) helped you discover the strengths of your friends/family where you need it most. I guide you to find the most authentic frame of mind and language to assign these important tasks. Embrace the transition with my top tips to gaining more legitimate knowledge, how to make great choices when you go out + not blow it on the weekends, and have loads of fun in the process. Flavor Equation Getting Started Nut/Seed Butter Getting Started KNOW YOUR FLAVORS Enlighten yourself on the importance of quality salt and use my quick guide of my top recommendations for your pantry. Learn how to use salt in a healthful way that encourages balance of flavor and enhances the overall quality of your meal. Understand the value of quality sugar and discover my top recommendations for your pantry. Learn how to use sugar in fruits and vegetables to enhance your meals for your sweet treats. Dive into my favorite ways to cook with sweet foods whether they’re for a savory main course or a delectable final dessert. I also offer my must-know secrets in the kitchen to cooking certain foods in a way that brings out the sugar in a deep encrusted delight. Use acids in cooking as a way to emphasize overall quality of taste and texture in your meals. Discover the 3 keys ways to use acids and how to balance them appropriately. Follow my quick guide of top recommendations for your pantry. Creating delicious food is all about balancing flavors! Learn how to balance flavors in a way that allows you to build your courage in creating your own recipes and stretch your creativity within various dishes. Seasoning is one of the most important skills in the kitchen. Learn how to use various seasonings through my global seasoning/global dish worksheet. This guide is a must in my kitchen. Salt Starchy Vegetables Global Seasonings The Trifecta MASTER SKILLS & TECHNIQUES Gain the know-how to sauté like a pro. Discover 3 key ways to sauté without oil and how to get the most flavor out of your food using an essential technique every good cook needs to know. Gain the know-how to roast veggies like a pro. Work your way through my go-to guide for picking the right roasting method for the vegetable you’d like to cook. Develop the correct wet-cooking techniques for your desired result. Learn the difference of results from steaming, blanching, boiling, braising, and simmering. Learn essential knife skills and cuts. Understand the basics of wet and dry cooking methods and when to use them. Get to know the flavor equation. Access the foundational recipes that set you up for success! Roasting Diagram Wet Cooking Methods Saute Roasting Tips FUNDAMENTAL FOOD Build a meal in a bowl with my fail-proof ratios and recommended items. Get in on a the juicy details of making your meal bowls nutritious and completely crave-able. Build the perfect smoothie every time by following my anatomy of smoothie outline and learning the Golden Ratio of any smoothie you’d like to create on your own. Create the perfect wrap or roll. Almost any dish can be created into a wrap! My anatomy outline and tips and ideas give you everything you need to know to create a highly nutritious and easy on-the-go meal every single time. Soup is an essential meal to master and my guidelines provide and easy-to-follow format to achieve a winning soup every time. Learn various types of soup, the seasonality of soup, and how to maximize soup’s nutrient-density. Salad may seem like an easy task but creating a crave-able salad takes skill and know-how. Follow my steps and guidelines learning the various types of salads and creating new salads using my anatomy guidelines. Salad Anatomy of Soup Smoothie Golden Ratio Meal Bowl Tips & Ideas MEALS FROM SCRATCH Discover the real way to cook without a recipe, on-the-fly! Apply the techniques you’ve learned along the way and combine those with my innovative step-by-step approach to impromptu cooking. Create recipes using the skills you’ve gained. I take you through the steps of create a brand new recipe based on your daily inspirations. Learn to customize recipes you find to find your unique needs. Impromptu Cooking Chart Recipe Customization Guide Recipe Customization Example SOUL FOOD Create positivity in the cooking process (and life!) through my step-by-step approach to re-framing your mindset. Clear the roadblocks using the tools I give you to ensure you do not get derailed and you keep the momentum going. Learn to love the process! Recognize and practice what it means to eat mindfully. I offer you intuitive and pin-pointed advice to take you through a meal with patience and ease. Awaken your intuition this week by following your gut-instinct, embracing your mistakes, and cultivating inner-trust. My detailed worksheets provide the ultimate guidance for finding your true north. Transcend your Happiness Threshold! Nearing the end of the program we will work through avoiding self-sabotage and pushing through your happiness threshold to ensure sustainability of your new lifestyle as a healthy home cook! Your Body’s Signals Happiness Threshold Clearing Roadblocks Cultivate Trust GET STARTED NOW The Healthy Home Cook Program is offered as an online self-study cooking course. BUY NOW Frequently Asked Questions How do I know if the program is right for me? This program is not just for anyone. It’s designed for those who are ready for change. It isn’t about weight-loss (although that is a typical side effect). It’s about finding confidence in the kitchen and treating your body as if it belongs to someone you love. This program is for anyone who wants to eat less packaged/processed foods and more nutritious and delicious homemade meals. It’s for anyone needing guidance on how to incorporate cooking into a busy lifestyle. You’re done with insatiable cravings and want a real sustainable way to feed your body. You want to cook more but have no idea where to start and you’re afraid of make bland food. You need guidance on how to manage your time in a way that incorporates healthy cooking and eating in a sustainable way. You want to participate in a program that is tailored to YOUR needs. We all have different bodies and different lifestyles. Because our work is one-on-one I’ll be able to help you discover your true needs and create an approachable action plan that ensures success. You experience spikes and dips in your energy throughout the day. You want to cook nutritious meals for your family but have no idea how to please everyone. You’re tired of coming home and having the inevitable “what’s for dinner?” conversation. You’ve been diagnosed with a debilitating health issue (celiac, diabetes etc.) and your diet must change but you have no idea how to prepare the foods your doctor and nutritionist recommend. What makes this program different than the dozens of diets, books, and programs I’ve done before? This program focuses on the technical skills of cooking nutritious food and also infuses the behavioral modifications to make your new healthy cooking lifestyle sustainable. You will be asked to dive deep and get real with yourself. There are no gimmicks here. Just real people ready to break through the tough parts and live a life of vibrant and clean energy. This is a system to help you tap into your capabilities in the kitchen and honor the signals your body is giving you. Every week is designed to build upon the next, testing your skills and honing your creativity. What is your coaching style and approach? This program is all about empowerment. I’m not simply handing you some recipes and a generalized meal plan template and hoping for the best. This is a systematic approach to teaching you rooted concepts in the kitchen and tailoring it to your unique lifestyle. I am deeply aware of the power of accountability and reflection and that holding space for these conditions is paramount to success. I also am deeply aware that we already have what it takes to be the person we want to be in our lives. Partnering with me as a coach simply helps uncover the veil to finding and embracing that person you’ve always wanted to embody. We will work in small (yet profound) steps. I help you develop a momentum for healthy living. When you start to feel good, it’s easier to make better choices with little to no effort. What kind of food will I be making? There are no pills, powders, and potions. There is no need to stock your medicine cabinet with mystery supplements. We’ll be creating dishes and capitalizing on the nutritional and flavor power of real high quality foods. Depending on your current knowledge and diet, there may be a few ingredients you’ve never heard of but they’ll be excellent and easy additions to your kitchen repertoire. Is this a diet? Not at all! You don’t have to stress or obsess about food every day. We’re puting an end to deprivation and introducing you to an abundance of good-for-you foods. We all know that true health begins in the kitchen. Knowing how to cook helps you learn to love food again. Your everyday diet will be filled with leafy greens, hearty vegetables, properly prepared grains and legumes, and sweet fruits prepared in a crave-able way. Yes, by the end of the program you will be craving real food! How much time will the activities take? This program requires you ge!ing in the kitchen, doing the prep work, grocery shopping with skill and know-how, and making sure you keep a stocked fridge. Time will vary depending on the recipes you will choose to make and your level of knowledge prior to starting the program. Batch cooking days can take anywhere from 1-4 hours. The cooking exercises each take anywhere between 1-4 hours spread throughout the week. It may seem cumbersome to add another 4 hours/week into your schedule but you will quickly realize how including these cooking practices actually add more time (+ an abundance of joy) into your week. I have a specific diet I follow (vegan/paleo/gluten-free). Can I stay on that diet? Of course! This program is not designed to show you how to follow a diet. This program is designed to give you the tools to know how to listen to your body’s signals, then, use your intuition and the knowledge you’ve gained to know how to appropriately respond. The goal is to guide you to feeling your best! What are the behavioral modifications? This is where soul food comes in. You will discover your true, deep rooted desires in life and use those desires as your motivation throughout the program. You will learn how to create a positive mindset (and how to re-frame), create an inspiring environment, honor and love your body, break through barriers, awaken your intuition, eat mindfully, and how to avoid self-sabotage, amongst other items that pop up with your unique needs. What are some challenges to expect? You may feel exposed and vulnerable because you’re finally addressing issues that you’ve kept hidden all these years. This may be uncomfortable to open up and delve into but once we do, once it’s exposed, we can finally bring it to life and move through it together. Also, the road to success is not linear. You will “fail” and you will overcome. This is supposed to happen. This is the JUICE of the program. Growth happens at your most uncomfortable. When things start to get tough, as your coach, I am here for you to help you discover your inner strength to push through it. Your mental muscles become strengthened and you have to tools to overcome when the roadblocks show up again. Are there extra costs involved? Everyone’s starting point is different. I recommend a few must-have kitchen appliances and tools in order to be able to execute the cooking exercises. If you do not have a sauté pan or a blender, for example, you will have to buy those items. I share a list of must-have items and recommended brands to help you shop. As far as food goes, high-quality is of importance which means buying items organic when possible and purchasing pasture-raised animal foods (if you choose). These items will cost more than their conventional counterparts. However, you will be purchasing less processed foods and will be dining-out less. Therefore, many people see a decline in overall foods costs month-to-month. What you will make whatyouwillmake_7 Sherry-Braised Vegetables whatyouwillmake_10 Mint-Cacao Nib Ice Cream whatyouwillmake_5 Honey-Thyme Granola SUMMER GAZPACHO Summer Gazpacho whatyouwillmake_3 Pistachio-Peach Cauliflower Rice whatyouwillmake_6 Sushi Rolls whatyouwillmake_8 The Perfect Blanch whatyouwillmake_9 Creamy Vegan Sauces BUY NOW Questions?Drop me a line! Email me at: julie@healthyjulie.com. I’d be happy to run through any questions you have.