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Cooking Series and Introduction to Integrative Nutrition

Cooking Series and Introduction to Integrative Nutrition

with Julie Mitchell, Certified Integrative Nutrition Health Coach

Tuesdays, January 8th,15th 22nd,29th & February 12th

5:30 - 7:00 PM  (time can be adjusted to meet the needs of the group) 

These are hands-on, interactive classes, meant to be informative and fun!

$15 per class, includes ingredients and yummy things to eat and/or take home!

All participants will receive 1-1 free consultation with Julie, scheduled at a separate time

Class 1: Glorious Greens                                                                                                                                                          

Learn why greens are so important to our health for both prevention of disease and inflammation, as well as detoxifying the body and healing it.  They are so important, I put them into an exclusive category of their own!

In this class participants will learn how to prepare roasted, sauteed, and raw green veggies (learn how to massage your kale!) as well as a basic green smoothie that can be modified for medicinal purposes. We will discuss the pros and cons of smoothies vs. juicing. You will also come away with information on powerful herbs and spices and how to use them in cooking and teas to support your body in ways such as digestion, relaxation and sleep, reducing inflammation and pain, etc.

There will be a informal introduction to the fundamentals of Integrative Nutrition. Concepts such as deconstructing cravings, “crowding out,” bio-individuality, and “Primary Foods” will all be explained.  Please come with questions about your personal health and feel free to share in a safe, accepting environment. Those willing to share, will  provide examples of what the coaching process is like, and leave with 1 or 2 personal suggestions or action steps for the following week. (All participants will receive a free 1-1 consultation with Julie, scheduled at a separate time.)

 Class 2:  Vegan? Vegetarian? Paleo? Keto?  What does it means to eat a plant-based diet, and what is right for you?

In this class we will explore the confusing and contradictory concepts about nutrition and focus on how each of us is a bio-individual.  We will discuss cravings and what they mean as well as how to know if you have food sensitivities.  Bring your questions about plant proteins, vs. animal proteins, eating theories and experiences with particular “programs” and prepare to ditch your “dieting mindset” forever!  We will have a brief group coaching session giving each person an opportunity to share what is new and good, or challenges they had from the week before.  You will be encouraged to identify 1-2 action steps that you will implement the next week.

During this class participants will make several dishes and soup that can be modified to meet the needs of vegans, vegetarians, pescatarians, and omnivores!   We will marvel about the benefits of bone broth and it’s nourishing and healing powers!  I will introduce some less familiar food items and teach you how to incorporate them into your menus. 

Class 3:  Cook Once : Eat Twice (at least)   The importance of Food Prepping and transforming leftovers. 

 This class will focus on how to make great lunches and dinner items that can keep in a mason jar for several days without getting soggy or stale!  We will make salad, soup, tabouleh, quinoa pilaf, soba noodle salad,  all using the same veggies that can be prepped on a Sunday afternoon!  Learning to roast and prep food in bulk is key in getting through the week successfully.  When we are tired and don’t have food prepared, it’s easy to make choices that don’t serve us well!

This class will include another coaching circle in which you will have the opportunity to share successes, challenges and questions, and leave with a goal for the following week.

Class 4:  To be decided by the group… we will tailor this last class to the needs of the group:

We can cook during this class, or have a celebratory pot-luck in which we all bring something that illustrates something new we have learned or tried from the class.

Some Suggestions for class discussion:

Navigating through the Holidays

Sugar Blues

Eating for Digestive health (microbiome)

Sleep Hygiene

Mindfulness, meditation and the power of positive thinking

How to handle picky eaters, and other childhood issues

Julie Mitchell - Certified Integrative Nutrition Health Coach 

            Julie has enjoyed teaching young children for nearly 30 years before choosing to move into a new career in Integrative Nutrition.  Her interest was sparked when she observed the connection of the typical diet of highly processed, artificial foods and increasing chronic health issues, food sensitivities, behavior and learning issues.  She also realized that some of her own health issues were stemming from stress and anxiety caused by the changing public school system.  She now coaches individuals and provides workshops and classes both in Integrative Nutrition and cooking.  She loves working with people to help them make positive changes in their lives and has the pleasure of experiencing her clients successes on a regular basis, whether it is lowering blood sugar, or blood pressure, managing weight, identifying food sensitivities, improving relationships, reducing stress, or simply learning how to slow down and simplify things!

            Julie lives in Wiscasset with her husband, golden retriever and cat in an old farmhouse nestled on a hill overlooking the Sheepscot River.  They have raised 5 grown children and enjoy art, music, cooking and traveling. 

Julie can be reached for questions or comments at:


Integrative Nutition