Workshops/Classes

 

I teach nutritional workshops and classes at various locbowl veggiesations within the community throughout the year.  I aim to provide topics that are interesting, relevant and helpful to you in your learning journey around nutrition and food preparation.  Though topics vary, all of my workshops include elements of education, demonstration, participation and motivation.  Bring your curiosity and desire to learn something new, and sign up for a class today!

 

If you you are interested in a topic of nutritional health that you don’t see me teaching, or if you would like to arrange a small-group or private workshop or cooking lesson/demonstration for your business or group of friends, please be in touch with me directly and I’ll be happy to design something unique to your needs.

In addition to the workshops you see below, I also teach a 5-week class series called RESTART®, which includes a dedicated 3-week rest period (detoxification) from sugar and processed foods.  I teach this class repeatedly throughout the year: see my RESTART® page on this site for more information on the benefits of this class and how to sign up for the next series.


Upcoming classes with Boise Schools Community Education

“The Sugar Blues: Feel Better with Less Sugar”

Tuesday, February 6th, 2018   6:30 – 8pm   $15/person   at Hillside Jr. High (3536 W. Hill Rd., Boise)

Sugar SparklyThe Standard American Diet is dominated by processed foods containing sugar, which has been shown to be as addictive in nature as opium. The average American consumes almost 200 pounds of added sugar per year, with most of it hidden where you would least expect it – peanut butter, spaghetti sauce, and over-the-counter medicines, for example. Too much sugar is extremely detrimental to health; diabetes, heart disease, and cancer are all either caused or exacerbated by excessive sugar intake. Lesser-known imbalances caused by sugar include mineral deficiencies, depression, high cholesterol, vision problems, and a decreased immune response. Come learn how our bodies react to and regulate sugar intake, and how a shift toward properly prepared whole foods can help you on your way to kicking the sugar habit. Discover how good you can feel when you give your body a vacation from processing the toxin that we know as sugar!  Pre-register here.

 

“Adrenal Fatigue: Nutritional Tools for Recovery”

Wednesday, February 21st, 2018   6:30 – 8pm    $15/person   at Hillside Jr. High (3536 W. Hill Rd., Boise)

fatigueFeeling depleted all the time? Trouble thinking clearly? More stressed out than you used to be? Join us to learn about the physiological effects of stress on our bodies, and discover some hid
den sources of stress. Learn 2 tests you can use at home to measure your adrenal function, plus an activity to identify your “energy drains”. Take away many real strategies for recovery – what foods to eat more of, what foods to avoid, how to eat, and important lifestyle shifts that will support your recovery.   Pre-register here.

 


“Cooking with Kids” monthly series at the Boise Food Co-op (Meridian Store):

These classes all include a focus on how to cook and eat well with kids who have food sensitivities.  Most recipes are gluten-free and dairy-free, and some are also egg-free and nut-free.  Contact me for specific info if desired.  $12-15 per child, adults free with kids.

Super Soups: Kid-friendly Soups for those Chilly Winter Days   (Saturday, January 13th, 2018.    10:30 – 11:45am)

butternut-soupWho doesn’t like soup on a chilly winter day… your kid? Many choosy kids don’t like soups because they contain so many different ingredients that they can’t easily pick out the stuff they don’t like. In this class, we will prepare 2 different simple, nourishing soup recipes that they are sure to love. Recipes will be gluten-free and dairy-free. Kids are encouraged to create and sample with us.  Adults are free with paid kid’s registration.  Each child will require a purchased ticket.  Register for class Here.

mini-muffinsMuffin Madness: Fun Paleo Muffin Recipes for Kids   (Saturday, February 10th, 2018.  10:30 – 11:45am)

Learn to make 2 different nutrient-dense, grain-free, dairy-free paleo-inspired muffin recipes.  Children LOVE to make (and eat!) muffins, and those with food sensitivities are not an exception.  In this class, we will make both sweet and savory muffins – all of which are great options for lunch boxes or snacks.  These recipes will give you the foundation for loads of variations – get ready to be creative!  Kids are encouraged to create and sample with us.  Adults are free with paid kid’s registration.  Each child will require a purchased ticket.  Register for class Here.



Past Classes…

Burrito Bowls with Easy Cilantro Salsa and Quick Refried Beans   
(Saturday, Sept 23rd, 2017.  10:30 – 11:45am)

What kid doesn’t love burritos with all the fixin’s? We’ll learn how to make our own refried beans, a really yummy and quick cilantro salsa, and why and how to soak our rice before cooking. Kids will get to assemble their own burrito bowls once we’ve made all the components of the meal – choosing their favorite ingredients.

All recipes are gluten-free, egg-free and nut-free. One recipe contains animal foods, and any dairy will be optional.  Kids are encouraged to create and sample with us.  Adults are free with paid kid’s registration.  Each child will require a purchased ticket.  

Healthy Halloween Treats  (Saturday, October 14th, 2017.  10:30-11:45am)
Halloween is all about treats, right? What about all the high fructose corn syrup, artificial colors, and other un-pronounce-able ingredients in those candies? Even if you have a ‘tricky’ kid, you can bet that the treats we’ll be cooking up in this Halloween-themed class will be nutrient-dense, tasty, wholesome and fun – what more could a parent ask for? Kids are encouraged to create and sample with us.  Adults are free with paid kid’s registration.  Each child will requirea purchased ticket.  

Thanksgiving Favorites: Allergen-free Versions of Your Classic Favorite Recipes  (Saturday, November 4th, 2017.  10:30-11:45am)

Food sensitivities making it hard to enjoy your family’s favorite Thanksgiving recipes? Bring your kids and learn to prepare nutrient-dense and allergen-free versions of your favorites! Mashed potatoes and pumpkin dess

ert, here we come! Kids are encouraged to create and sample with us.  Adults are free with paid kid’s registration.  Each child will require a purchased ticket.

 

Green Foods for St. Patrick’s Day: Vegetables aren’t the only Greens!   (Saturday, March 18th, 2017.  10:30 – 11:45am)

Let’s keep the St. Patty’s day celebration going for one more day by making some green foods today. No, I’m not planning to add food coloring to a batch of cookies… We’ll make and sample an avocado-yogurt dip, green fruit skewers, and an irresistible secret sauce for our sautéed broccoli (we can’t let the veggies feel left out!). One recipe includes dairy; all are grain- and nut-free. Kids are encouraged to create and sample with us.  Adults are free with paid kid’s registration.  Each child will require a purchased ticket.

Breakfast of Champions: Hearty Ways to Start Your Day   (Saturday, April 22nd, 2017.   10:30 – 11:45am)

Let me help you get your kids out of the cold-cereal-with-non-fat-milk morning rut. Starting each day with well-sourced protein and healthy fats is key to avoiding the blood sugar roller coaster that accompanies the Standard American Diet (SAD). Bring your child and help us make a simple omelet, a kefir-based smoothie, and her very own mini yogurt parfait. All recipes are gluten-free, two contain dairy, and one is egg-based. Kids are encouraged to create and sample with us.  Adults are free with paid kid’s registration.  Each child will require a purchased ticket.

Sensational Salads: Fun & Seasonal Fruit and Vegetable Salads   (Saturday, May 20th, 2017.  10:30 – 11:45am)

Let’s play with the fruits and veggies that are in season, and make some yummy salads. Veggie salads can be just as fun as fruit salads, and when we combine veggies and fruits, things can get really tasty! We’ll also make a homemade dressing or two, as perfect compliments to our salads. Let’s celebrate the bounty of the plant world! Kids are encouraged to create and sample with us.  Adults are free with paid kid’s registration.  Each child will require a purchased ticket.

Make Your Popsicle and Eat it Too: Nourishing Sweet Treats for Summer   (Wednesday, August 3rd, 2016.  6-7pm)popsicle kid

Learn to make 3 simple, delicious popsicle recipes full of nutritious, fresh ingredients.  Homemade popsicles are a great way to involve kids in making their own summer treats and to avoid the artificial colors, preservatives and other harmful additives of most store-bought frozen treats.  In this class, we will make and taste-test Minty Peach, Fudgesicle, and Honey Nut-butter popsicles.  These three recipes will give you the foundation for loads of variations – get ready to be creative!  Kids are encouraged to create and sample with us.  Adults are free with paid kids registration.  Each child will require a purchased ticket.  $10 for Co-op members or $12 for non-members.

Tummy-Healing Gummies and other Fun and Healthy After-School Snacks   (Wednesday, August 17th, 2016.  6-7pm)gummies

What child doesn’t like gummy treats and granola bars?  If you’re a mom who wants easy and delicious go-to snacks for your kiddos but don’t like the high fructose corn syrup and preservatives in the leading brands, then this class is for you.  If your kiddo is unable to eat gluten or grains due to food sensitivities, consider this a special invitation.  Come learn how to make your own gummy treats from ggranola barrass-fed gelatin (very healing for the gut), fruit juice and natural sweeteners and help assemble homemade grain-free chewy granola bars that your kids are sure to love.  Kids are welcome to create and sample with us.  Adults are free with paid kids registration.  Each child will require a purchased ticket.  $10 for Co-op members or $12 for non-members. 

Winter Holiday Treats with a Healthy Twist   (Saturday, December 17th, 2016.  10:30-11:45am)

hot-cocoaEveryone loves warm, sweet foods around the winter holidays! Let’s get creative and learn some new recipes that use the natural sweetness of fruits, honey, and maple and avoid highly processed cane sugar. Candy-cane coconut-milk cocoa, anyone? We will also make Paleo Cranberry bars and Chocolate-striped clementines. Kids are encouraged to create and sample with us.  Adults are free with paid kid’s registration.  Each child will require a purchased ticket.

 


“Food Foundations: Nourishing Meals for the Family Table”

 April 8th – 29th (Four consecutive Saturdays) from 1-2pm.  Pre-register for the series (or a single class) here.

Traditional cultures knew how to nourish themselves with real, whole foods.  Only recently, in the modern world of packaged and processed convenience foods, have we lost this knowledge; simultaneously, chronic illness is reaching epidemic levels.  Join Nutritional Therapist, Kendy Radasky to reclaim the foundational food preparation skills, techniques, and health of our ancestors.

     In this series of 4 classes, Kendy will lead participants in the time-honored traditions of broth-making, fermentation, culturing, and sprouting, with a pinch of cultural history, digestive and immune physiology, and bacterial microbiology mixed in!  Participants will enjoy tasting samples of all foods and leave with handouts including recipes and nutritional facts and tips.

April 8: Beautiful Broths: Simple and Healing Bone Broths and Meat Stocks

April 15: Fabulous Ferments: Sauerkraut, Pickles, and Chutney, Oh My!

April 22: Classic Cultures:  Yogurt, Milk Kefir, Water Kefir, and Kombucha

April 29: Great Grains:  How Soaking and Sprouting Grains, Legumes, and Nuts Elevates their Nutrition


Nourish:  Traditional Wisdom in Today’s Changing World

(A 4-Workshop Series… from April 2016)

Workshop #1:  April 5th, 10am – 11am

“The Five Foundations of Nutritional Wellness: How to Build a Healthier Diet for You and Your Family”

This introductory workshop will include a short history of the Standard American Diet (SAD), contributions of the Nutritional Pioneers, and how a properly-prepared, nutrient-dense, whole foods diet can bring greater health to you and your family.   In addition to the foods themselves, the five basic building blocks of good nutrition include digestion, blood sugar balance, mineral balance, fatty acid balance, and hydration.

 

Workshop #2:  April 12th, 10am – 11am

“Be Your Own Best Health Detective: Discover Hidden Food Sensitivities, Investigate Your Options, and Determine the Best Food Combinations for You”

In this workshop you will learn about the 4 major essential macronutrients (fats, proteins, carbohydrates, and water) and how to discover which combinations lead to the greatest health and wellbeing for you. We will introduce the practice of food journaling to systematically examine how we feel after eating, and you will learn how to perform the Coca Pulse Test to look for ‘hidden’ intolerances to particular foods.

 

Workshop #3:  April 19th, 10am – 11am

“You Are What You Eat… Unless You Can’t Digest It!”

Are you curious why you might feel so uncomfortable after those ‘heavy’ meals, or why you never seem to want to eat breakfast in the morning? Even if this doesn’t describe you, it is likely that you encounter some sort of digestive inefficiency on a regular basis. In this workshop, you will learn the basic physiology of digestion (how it should work). You will also learn about what often goes wrong, and how to improve it (and hence, your overall health!) without drugs. You will leave this workshop with tools to help you feel more comfortable in your body and knowing that what you’re eating is actually nourishing you!

 

Workshop #4:  April 26th, 10am – 11am

“Stressbusters!: How to Choose Nourishing Foods that Reduce Your Stress Response”

Let’s learn together how our bodies define “stress”. We’ll also look at how an accumulation of common everyday stresses creates nutrient deficiencies in our bodies, and how those resulting nutrient deficiencies then worsen the stress response. You will leave this workshop with a new perspective and knowledge about stress, and a set of tools (including specific foods) to help you get off the downward spiral of stress and nutrient depletion.


Past Classes with Boise Schools Community Education:

 

“Beyond Gluten-Free: Grain-free Baking for Everyday”

Tuesday, May 16th, 2017   6:30 – 8:30pm   $35/person   at JUMP (1000 W. Myrtle St., Boise)

Gluten sensitivity can cause a variety of often unexplained symptoms including digestive distress, headaches, chronic fatigue, fibromyalgia, irritability/anxiety, and neurolograinfreegranolabarsgical symptoms. Many have found relief in gluten-free diets, but many others have not made the shift due to fear or anxiety about the loss of favorite foods. Join us to learn to bake simple everyday favorites with grain-free methods (the easiest and surest way to be gluten-free). We will bake quick-bread, cookies, and make our own paleo “granola” bars.  Participants will be offered samples/tastes of each recipe.  Allergy alert: recipes may include nuts, seeds, eggs and coconut (though some substitutions will be discussed).

“The Big Fat Lie: Why Fats Are So Important in our Diet”

May 18th, 2016   6:30 – 7:30 pm at PT 180 (5909 W. State St., Boise)

The dominant dietary recommendations of the past half-century to eat low-fat foods and avoid cholesterol and saturated fats have not only failed to keep us healthy, but have actually led to the development of widespread chronic disease in the U.S. Learn some basic physiology behind why our bodies need dietary fats, how to identify healthful and toxic fats, and take home a few great recipes to get started eating healthy fats right away.