Feel Good Holiday Treats 2024

That time has come around again to make Decadent Holiday Goodies in a fun and health supportive way that you can FEEL GOOD ABOUT!

The latest edition of my Holiday Treats Class is HERE! Join me for a 2-hour Online Cooking Class designed to get your Holiday spirit (& sweet tooth) inspired and delighted with real food kitchen fun! With a twist on some classic holiday treats and a mix of chocolates and baked goodies, this class is sure to entice your inner Holiday passion AND inspire your culinary creative! From my kitchen to yours, using only real food ingredients, together, we will create several Holiday-style sweet treat recipes, in an interactive-style Zoom class. Each recipe is designed to nourish and make the body feel good throughout this celebratory season and beyond 🎄

All recipes are gluten, dairy, and refined sugar-free, and….SO dangerously delicious, your family, friends, & neighbours will be knocking on your door for more!! Participants will receive a detailed & comprehensive shopping list one week prior to class date in order to provide adequate time allowance for shopping.
Join in on some Holiday fun in the kitchen! 🍪🍫🍪🍫
Spots are limited, please register soon!!

Please Note: For repeat Holiday Treat Participants, this year will be a mix of a few new and a few past favourite recipes!

Sunday, Dec. 1st, 10am - 12pm PST - ONLINE Through Zoom
Total Cost: $60 per participant (Cost does not include groceries)
Register here or Etransfer: cindy@cindyspratt.com (preferable)
Note: If you send an E-transfer, PLEASE include your email address 😊

Batch Cooking Fall Session 2024

THIS FALL, JOIN IN ON SOME BATCH COOKING ADVENTURES!

Fill your fridge, freezer. and recipe stash with new & exciting meals and snacks that are sure to nurture your family's bellies AND make your life a little easier heading into a busy fall season.
If you've been feeling a bit tired of your own cooking, are looking for some great fall meals, and are looking for some nutritionally focused, outside influence, this is the course for you!
Join myself and an incredible group of other kitchen enthusiasts for a WEEKEND OF BATCH COOKING!!

Over the course of 2 mornings, we will bang off several different plant-focused and totally delicious recipes to provide you many meals & snacks worth of INCREDIBLE food for you & your family. You will receive a detailed shopping list the week prior with lots of time to hit the grocery stores. Each morning, we will make a selection of recipes together, live over Zoom, some for the freezer, and others to consume for upcoming meals. There will be a mix of baked goods, snacks, salads, soups, and main meals spread out over the 2 morning sessions. The goal is to provide you with the motivation to make a little room in your life for batch cooking, meal-planning, to inspire some kitchen magic and introduce more plant-focused meals & ideas, AND to give you something fun to do for a weekend!
All recipes are Health-Centered, Plant-Focused, Gluten & Dairy Free. and designed with an incredible amount of LOVE!

FALL SESSION: November 9th & 10th
10am - 12:30pm PST
Total Cost: $105 per person.
Groceries are not included 
Class Recording can be made available

NOTE: Payment can be made by following the ticket link provided OR directly through me via email: cindy@cindyspratt.com & etransfer (preferable )
Please be sure you include your email address for class info & communications 😊

Vibrant Women

Join in on an Empowering Full Day Workshop for Women!

Sunday, Sept. 29th, 9:30am - 4:30pm
Kootenay Sol Yoga, Castlegar, BC

During this full and connective day together, we will explore several Holistic Modalities & Strategies for supporting women during the perimenopausal and menopausal transition phases. We are combining strengths through Nutrition & Yoga to help alleviate common symptoms, ease the mind and body, and support mobility, strength, thriving health and resilience throughout these transformative female years.

Your Day Will Include:

✿ Opening & Closing Circles
✿ Yoga & Meditation for Hormone Balance, Resilience, & Mood Stabilization
✿ Nutritional Strategies, Supplementation Recommendations, & Supportive Eating Habits/Behaviours
✿ Hormonal Herbalism with Jen Gawne
✿ Delicious Lunch & Snacks with Hormone Recipe Booklet & Foods List
✿ Beautiful Connective & Peaceful Setting at Kootenay Sol Yoga, Castlegar, BC

Nutrition:

Cindy Spratt, Holistic Nutritionist specializing in Culinary & Functional Nutrition, Eating Psychology, & Eating Disorder Recovery, will be providing the Nutritional components to this workshop.

Let’s take a deep dive into the workings of the female hormones from a Nutritional Perspective. We will look at increasing the understanding of the perimenopausal and menopausal phases of the female cycle. We will deepen our understanding of physiological hormone roles, hormonal fluctuations during perimenopause and menopause, common symptoms and discomforts, supportive foods and supplements, eating rhythms, and other holistic strategies to help bring the body back into a state of hormone harmony.

Yoga & Meditation:

Laurie MacDonald has been studying the wisdom of the body for over two decades. She has been teaching Hatha Yoga classes for the last 15 years in the Kootenays. Her personal practice has been dedicated to expanding her understanding of the body, consciousness and the pathways back to remembering our True Selves. Education : BA Sociology 200 hr Yoga teacher Certified rebalancing bodyworker Biodynamic Craniosacral therapist in training.

Laurie will be providing a supportive Yoga session including poses to help alleviate common symptoms like hot flashes, joint pain, and stress, and to enhance strength and resilience. She will also lead a Mindful Meditation and unique embodiment practice to help with hormonal balance and mood stabilization.

Herbalism:

Jen Gawne is a Chinese Medicine Herbalist and chef who loves sharing recipes and learning how to grow flowers. She is looking forward to sharing with you why ‘Menopause ISNT a problem’, herbal formulas to avoid hot flashes and a Sleep Cocktail recipe for your sweetest dreams yet. Later we will treat ourselves to a self guided
facial acupressure session and a cup of tea.

““The Vibrant Women’s retreat with Cindy Spratt, Laurie MacDonald and Jen Gawne was a lovely grounding as well as very informative experience. Each facilitator with their expertise brought a different and supportive element to the day. The lunch, snacks and teas where delicious and nourishing. Having the opportunity to share space and learn with a diverse group of women was really special. Definitely recommend attending one of their sessione, I returned home feeling inspired, grounded and connected. “ ”

— Nyla Raney, Vibrant Women Retreat, April 2024

“The Vibrant Women’s Holistic Hormones workshop proved to be an enjoyable and enlightening experience, fostering meaningful connections among the participants. The culinary offerings were both delectable and highly nourishing. What a fulfilling event!”

— Johanna Mickle, Vibrant Women, April 2024

“These ladies complement each other quite well in their sharing of knowledge and supporting each other. A great team of practitioners!”

— Sylvia Lauder, Vibrant Women, April 2024

If you have been looking for some support, guidance, and holistic interventions to help support you in feeling more energized, balanced, grounded, and nourished, do not miss this beautiful & informative day!

Women empowering women.

Join us!

April Spring Clean

Want to clean things up this April?

Feeling like you could use a little Detox?

Join me for a FULL MONTH of Guided Cleansing!

This Spring Clean will focus on eliminating problematic foods, replacing processed foods with real food goodness, supporting the liver detoxification pathways, and encouraging the body to let go of excess build up. The program aims to give the nervous system a break and the immune system a boost, and most importantly, encourages participants to make some long term, sustainable changes that will support their health moving forward!

What you can expect From This Program

During the month, you may experience more energy, better sleep, reduced bloating, improved stress management, renewed cooking inspiration, and a newfound confidence in your ability to lead a healthier lifestyle.

I created the Spring Clean to re-inspire you towards a healthier life with all the tools, resources, and support to make it happen, understand why it’s important, and integrate a cleaner way with food while still eating delicious meals! 

If you’re ready, here are the April Clean details:

Spring Clean
April 1st - 30th, 2024
All Online via Private Facebook Group

The Program Includes:

Food Lists
Food Replacement Guidance
Elimination of Gluten, Dairy, & Refined Sugars
Movement Inspiration
Detoxification Education
Liver Support
Targeted Supplement Guidance
Targeted Meal Plans
Daily Encouragement
Community Engagement

By the end of the program, you’ll walk away knowing

• How to meal plan effectively in a busy world

• Better food choices you can easily maintain

• Easy, delicious recipes for everyday life

• Which supplements can help support your unique detoxification needs

My April Spring Clean is designed for you if:

• You've tried cleanses or eating cleaner on your own but it didn’t quite work out

• You're struggling with low energy, brain fog, stress, digestive issues, and motivation

• You’ve already downloaded my Sneak Peek and checked out the April Clean and want to keep going

• You're tired of feeling stuck and unmotivated in your health journey and are ready to take action with full support and guidance

Do you feel ready to commit? Is it time to do something supportive for yourself, to feel good in your body, and to feed yourself nourishing & healing food while being supported and inspired? Register below.

Want a sneak peek into my Spring Clean? Click here to download a free e-book that includes two detox recipes, a list of supportive liver foods and more.

Batch Cooking - Winter Session

THIS winter, JOIN IN ON SOME BATCH COOKING ADVENTURES!

Fill your fridge, freezer. and recipe stash with new & exciting meals and snacks that are sure to nurture your family's bellies AND make your life a little easier heading into a busy winter season.
If you've been feeling a bit tired of your own cooking and are looking for some nutritionally focused, outside influence, this is the course for you! Join myself and an incredible group of other kitchen enthusiasts for a WEEKEND OF BATCH COOKING!!

Over the course of 2 mornings, we will bang off several different plant-focused and totally delicious recipes to provide you many meals & snacks worth of INCREDIBLE food for you & your family. You will receive a detailed shopping list the week prior with lots of time to hit the grocery stores. Each morning, we will make a selection of recipes together, live over Zoom, some for the freezer, and others to consume for upcoming meals. There will be a mix of baked goods, snacks, salads, soups, and main meals spread out over the 2 morning sessions. The goal is to provide you with the motivation to make a little room in your life for batch cooking, meal-planning, to inspire some kitchen magic and introduce more plant-focused meals & ideas, AND to give you something fun to do for a weekend!
All recipes are Health-Centered, Plant-Focused, Gluten & Dairy Free. and designed with an incredible amount of LOVE!

WINTER SESSION: February 10th & 11th
10am - 12:30pm PST
Total Cost: $105 per person.
Groceries are not included 
Class Recording can be made available

NOTE: Payment can be made by following the ticket link provided OR directly through me via email: cindy@cindyspratt.com & etransfer (preferable )
Please be sure you include your email address for class info & communications 😊

Eat with Intention Throughout the Holiday Season & Beyond

Join in on a connective and inspiring topic that will support you to eat well with intention throughout the Holiday Season.  This 1-hour workshop will cover topics such as common food challenges specific to the Holidays, setting intentions, and prioritizing your health with good digestion, strong immunity, and a healthy mindset.  We’ll be discussing specific tips for navigating Holiday potlucks & parties, the inclusion of intuitive eating principles, the importance of maintaining good food rhythm, and allowing indulgences. All workshop topics can both be applied during the Holidays and throughout the entire year, to support you towards thriving, long term, sustainable health & wellness.

Tuesday, Dec. 12th Online
7pm-8pm PST
Cost: $12

Feel Good Holiday Treats 2023

That time has come around again to make Decadent Holiday Goodies in a fun and health supportive way that you can FEEL GOOD ABOUT!

The latest edition of my Holiday Treats Class is HERE! Join me for a 2-hour Online Cooking Class designed to get your Holiday spirit (& sweet tooth) inspired and delighted with real food kitchen fun! With a twist on some classic holiday treats and a mix of chocolates and baked goodies, this class is sure to entice your inner Holiday passion AND inspire your culinary creative! From my kitchen to yours, using only real food ingredients, together, we will create several Holiday-style sweet treat recipes, in an interactive-style Zoom class. Each recipe is designed to nourish and make the body feel good throughout this celebratory season and beyond 🎄

All recipes are gluten, dairy, and refined sugar-free, and….SO dangerously delicious, your family, friends, & neighbours will be knocking on your door for more!! Participants will receive a detailed & comprehensive shopping list one week prior to class date in order to provide adequate time allowance for shopping.
Join in on some Holiday fun in the kitchen! 🍪🍫🍪🍫
Spots are limited, please register soon!!

Sunday, Dec. 3rd, 10am - 12pm PST - ONLINE Through Zoom
Total Cost: $45 per participant (Cost does not include groceries)
Register here or etransfer: cindy@cindyspratt.com (preferable)
Note: If you send an E-transfer, PLEASE include your email address 😊

Batch Cooking Online - Fall Session

THIS Fall, JOIN IN ON SOME BATCH COOKING ADVENTURES!

Fill your fridge, freezer. and recipe stash with new & exciting meals and snacks that are sure to nurture your family's bellies AND make your life a little easier heading into a busy late fall/winter season.
If you've been feeling a bit tired of your own cooking and are looking for some nutritionally focused, outside influence, this is the course for you! Join myself and an incredible group of other kitchen enthusiasts for a WEEKEND OF BATCH COOKING!!

Over the course of 2 mornings, we will bang off several different plant-focused and totally delicious recipes to provide you many meals & snacks worth of INCREDIBLE food for you & your family. You will receive a detailed shopping list the week prior with lots of time to hit the grocery stores. Each morning, we will make a selection of recipes together, live over Zoom, some for the freezer, and others to consume for upcoming meals. There will be a mix of baked goods, snacks, salads, soups, and main meals spread out over the 2 morning sessions. The goal is to provide you with the motivation to make a little room in your life for batch cooking, meal-planning, to inspire some kitchen magic and introduce more plant-focused meals & ideas, AND to give you something fun to do for a weekend!
All recipes are Health-Centered, Plant-Focused, Gluten & Dairy Free. and designed with an incredible amount of LOVE!

FALL SESSION: October 21st & 22nd
10am - 12:30pm PST
Total Cost: $105 per person.
Groceries are not included 

NOTE: Payment can be made by following the ticket link provided OR directly through me via email: cindyspratt77@gmail.com & etransfer (preferable )

WORDS FROM PAST PARTICIPANTS:

“Over time my body needs have changed and I can no longer physically and emotionally tolerate putting junk into my body. With Cindy's help, I have been able to tackle my food demons. She is brilliant, fun, incredibly thoughtful and really understands what I have needed in this phase of my food journey. Batch cooking, mindfulness exercises and real food treats have all been integrated into my life with smashing success! I have dreamed for so long about being the eater I have become and will be forever grateful.” - Nicole Charlwood

“Cindy's recipes are delicious and I'm always confident I'll have tasty meals. Not only are her classes well thought out and organized, but she always weaves health information throughout her classes. Love the batch cooking classes!” — Danielle Campbell

“Preparation was well organized with emailed lists beforehand. The pace of the class was perfect with check ins, guidance, some laughs. It was very exciting prepping, connecting with the group, cooking, and...snacking a little! The recipes were amazing with so much flavour!! It’s been 3 weeks and we finished the mushroom borscht and mushroom walnut burgers just yesterday. Still have desserts in the freezer. I’m inspired and happy to be eating delicious healthy food because I can really get off track sometimes. Grateful to have found Cindy online. Sign up!” — Trena Gauthier

“Cindy is knowledgeable and enthusiastic and her batch cooking class was super fun and wildly productive!” — Rayya Liebich

“YUM! This experience is soul-energizing work that leaves me with so much delicious and nourishing food and recipes that I go back to regularly. Cindy’s classes are well organized, supportive, informative and fun!” — Laura Monoz

“My belly is happy and my fridge is full! Cindy is an artist with her recipes ❤️”
— Devon Silvers

“I learned so much from Cindy about food, how to plan, organize, store and prepare amazing plant based meals. Really delicious and empowering food that makes you feel great before, during and after you eat it.” — Emily Honegger

HOPE YOU’LL JOIN US!

Hormone Harmony for Women

Join in on a day of everything hormones!

Ladies! It’s time to talk about Hormonal Imbalances and how to manage them from a Holistic perspective!

During this 4 hour Workshop, we will dive deep into the workings of the female hormones. We will cover topics such as understanding the cycle and phases, the roles of our hormones, common imbalances, onset of menses for young women, the perimenopausal and menopausal woman, and ways to bring the body back into a state of hormone harmony.

Learn holistic strategies to support better hormone health, foods to avoid or include for specific imbalances, the use of food and herbs as medicine, and the benefits of supplementation.

This connective day will include a beautiful lunch, tea, and will encourage you towards a happier, more symbiotic & harmonious relationship with your hormones and your body.

Nutrition & Delicious Lunch provided by Cindy Spratt, Registered Holistic Nutritionist, Eating Psychology Counselor & Eating Disorder Recovery Coach specializing in Culinary and Functional Nutrition.

Herbalism for Hormone Balance with local Herbalist Keith Davis

Space is limited to 15 participants. Don’t delay in booking!

Food & Body Transformation

JOIN US FOR THE 2ND RUN OF THIS AMAZING MONTH-LONG PROGRAM!!
Nov. 1st - Nov. 30st, 2023
ALL ONLINE!!

I am SO excited to be offering a collaborative program for the entire month of October that aims to provide well-rounded and comprehensive guidance to support a Customizable Food & Body Transformation!!

The november Session has a Mental Health Focus!

What’s Included in This Program:

✫ Weekly Focus: Food, Fitness & Mindfulness
✫ Weekly Nutritional Teachings (Mental Health Focus)
✫ Weekly Food Relationship & Body Image Healing Guidance
✫ Weekly Online, fully Customizable Workouts
✫ Movement Motivation Tips
✫ Weekly Yoga Sessions
✫ Weekly Mindfulness Guidance
✫ Daily Postings
✫ Handouts, Worksheets, & Delicious Recipes
✫ Month-long Access to 3 Dedicated and Talented Professionals
✫ Month-long Access to an Online Community of Participants
✫ Ongoing Cheerleading, Support, Information, Guidance, Compassion

This Program includes 3 Practitioners with 3 Holistic Modalities of Support!

1. FOOD

This is me!
My Bio:
Cindy is a Registered Holistic Nutritionist, Eating Psychology Counsellor & Eating Disorder Recovery Coach specializing in Culinary & Functional Nutrition. While offering online and in-person workshops & cooking classes, individual counsel, and retreats, she weaves her areas of expertise by infusing nutritional education with emotional & mental guidance and culinary passion. It is her mission to help individuals make realistic, long-term, and sustainable life changes for thriving health.  

During this Program:
I’ve got you covered in providing Weekly Nutritional Teachings, Food Lists, Recipes, and Inspiration. I will also be offering Food Relationship & Body Image Guidance. There will be a weekly focus, weekly motivational videos, discussions, worksheets, handouts, delicious recipes, and I will be available daily for questions, concerns, and encouragement!

2. FITNESS

Introducing Kim Olson!
Kim’s Bio:
Holding certifications nationally and provincially in Personal Training and group fitness, Kim strives to provide quality, curated classes for all levels of fitness. She blends expertise with humor, motivation with kindness and really enjoys being part of the class with you.
Kim also has background in Education, Psychology and Yogic Philosophy and can be found leading young people through courses and Karma Yoga at Yasodhara Ashram. She loves being outdoors: walking, hiking and riding her bike.

During this Program:

Kim will provide weekly movement classes and movement motivation tips.
Classes are typically "circuit" style featuring equipment most people have at home (dumbbells & yoga mat). Classes are fully customizable and Kim will give appropriate guidance for modifications as needed. You can expect to sweat and work hard, but feel supported and cared for each and every class.
You may also have a really good time! (and even, probably, laugh 😉).
Check out Kim’s Website HERE

3. MINDFULNESS

Introducing Devon Silvers
Devon’s Bio:
Devon has been working in mental health for over 20 years.  She has extensive trauma experience / training, and is a member of the Canadian Critical Incidence Stress Foundation.  Most of her practice is spent in the areas of Occupational Stress Injury,  staff wellness, and PTSD
Besides counselling Devon also has a passion for teaching, and teaches throughout BC for Disaster PsychoSocial Services, as well as Masters level counsellor trainees. She is a 500 hour yoga teacher, and hosts weekly meditation.
”I believe people need to be understood through body, mind, and soul work. The roots of my work come from Mind / Body work (somatic therapy), Jungian depth psychology, and are heavily influenced by the work of neuropsychology.”

During the Program:
Devon will be offering weekly yoga classes, including a mix of Yin & Slow Flow Yoga. She will also be providing regular Mindfulness Practices and some mini informational videos including Cognitive Behavioural Therapy, directives on supporting the Nervous System, and will be introducing Aces - impact of trauma on your health / immune system. We are going to learn SO MUCH from Devon during this program!!
Check out Devon’s Website HERE

This is a Program for YOU if You:

✓ Are looking to UP your health game
✓ Like the flexibility of a Program that can be customized to suit your needs & individuality
✓ Want to learn more about Nutrition, Fitness, and/or Mindfulness
✓ Would love to be a part of a supportive wellness community
✓ Are looking for motivation to get more active, to eat better, reduce stress, and to connect more deeply with your intuitive self
✓ Want to feel stronger in your body, mind, and soul
✓ Like the accessibility of an online Program
✓ Love to move your body, challenge your mind, and feed your body & soul well
✓ Need some food relationship & body image support/guidance/inspiration
✓ Want kitchen and delicious meal inspiration for the Spring & Summer season

May be eligible for reimbursement through extended health if covered by registered clinical counsellors, email: counselling@devonsilvers.ca for more information

JOIN US for a FULL MONTH of Guidance, Inspiration, Connection, & Transformation!

Early Bird Pricing Available Until Monday, October 16th!!
Total EARLY BIRD Investment $130
Investment AFTER October 16th: $150

PLEASE NOTE: Etransfer to cindy@cindyspratt.com is our preferred method of payment (please include your email for reference)

Body Image Healing

Dandelion Festival
Saturday, May 27th, 9:30am - 10:30am
For-rest Retreat, Salmo, BC

This workshop is designed to encourage you towards a more peaceful and joy-filled relationship with your body. Discussion will include common challenges associated with negative body image, society’s role, common signs and associated emotions, and how a positive body image may influence other areas of your life. We will evaluate several modalities of healing; discuss specifics around mindset shifts, emotional healing, negative self-talk, and reworking ingrained habits & behaviours. This workshop will include open discussion, in-class exercises, and provide a safe environment for expression and reflection. Participants will receive take home handouts, journal entry suggestions, and worksheets.

Batch Cooking SPRING Session

THIS SPRING, JOIN IN ON SOME BATCH COOKING ADVENTURES!

Fill your freezer and your recipe stash with new & exciting meals and snacks that are sure to nurture your family's bellies AND make your life a little easier heading into a busy spring/summer season.
If you've been feeling a bit tired of your own cooking and are looking for some nutritionally focused, outside influence, this is the course for you! Join myself and an incredible group of other kitchen enthusiasts for a WEEKEND OF BATCH COOKING!!

Over the course of 2 mornings, we will bang off several different plant-focused and totally delicious recipes to provide you many meals & snacks worth of INCREDIBLE food for you & your family. You will receive a detailed shopping list the week prior with lots of time to hit the grocery stores. Each morning, we will make a selection of recipes together, live over Zoom, some for the freezer, and others to consume for upcoming meals. There will be a mix of baked goods, snacks, salads, soups, and main meals spread out over the 2 morning sessions. The goal is to provide you with the motivation to make a little room in your life for batch cooking, meal-planning, to inspire some kitchen magic and introduce more plant-focused meals & ideas, AND to give you something fun to do for a weekend!
All recipes are Health-Centered, Plant-Focused, Gluten & Dairy Free and designed with an incredible amount of LOVE!

SPRING SESSION POSTPONED - WATCH FOR OUR FALL SESSION!
Total Cost: $105 per person.
Groceries are not included 

NOTE: Payment can be made by following the ticket link provided OR directly through me via email: cindyspratt77@gmail.com & etransfer (preferable )

WORDS FROM PAST PARTICIPANTS:

“Over time my body needs have changed and I can no longer physically and emotionally tolerate putting junk into my body. With Cindy's help, I have been able to tackle my food demons. She is brilliant, fun, incredibly thoughtful and really understands what I have needed in this phase of my food journey. Batch cooking, mindfulness exercises and real food treats have all been integrated into my life with smashing success! I have dreamed for so long about being the eater I have become and will be forever grateful.” - Nicole Charlwood

“Cindy's recipes are delicious and I'm always confident I'll have tasty meals. Not only are her classes well thought out and organized, but she always weaves health information throughout her classes. Love the batch cooking classes!” — Danielle Campbell

“Preparation was well organized with emailed lists beforehand. The pace of the class was perfect with check ins, guidance, some laughs. It was very exciting prepping, connecting with the group, cooking, and...snacking a little! The recipes were amazing with so much flavour!! It’s been 3 weeks and we finished the mushroom borscht and mushroom walnut burgers just yesterday. Still have desserts in the freezer. I’m inspired and happy to be eating delicious healthy food because I can really get off track sometimes. Grateful to have found Cindy online. Sign up!” — Trena Gauthier

“Cindy is knowledgeable and enthusiastic and her batch cooking class was super fun and wildly productive!” — Rayya Liebich

“YUM! This experience is soul-energizing work that leaves me with so much delicious and nourishing food and recipes that I go back to regularly. Cindy’s classes are well organized, supportive, informative and fun!” — Laura Monoz

“My belly is happy and my fridge is full! Cindy is an artist with her recipes ❤️”
— Devon Silvers

“I learned so much from Cindy about food, how to plan, organize, store and prepare amazing plant based meals. Really delicious and empowering food that makes you feel great before, during and after you eat it.” — Emily Honegger

HOPE YOU’LL JOIN US!

MIND MATTERS - A Holistic Approach to Anxiety & Depression

ALL NEW WORKSHOP!

Join me for a 2-hour ONLINE Nutrition Workshop designed to give you a Holistic perspective on supporting, preventing, and managing Anxiety & Depression. We will cover some basics around Mental Health, dietary adjustments, supportive foods, supplements, mindset, emotional connections, and lifestyle choices. We will also go in depth to cover both Anxiety & Depression, looking at some of the underlying root causes, common symptoms, challenges, and behaviours, and offer comprehensive suggestions for a well rounded, long term approach to managing symptoms and preventing onset, while offering insight towards an individualized & sustainable Holistic program.

This class will include printable Handouts with food & supplement specifics, live food demos, and a printable recipe booklet comprised of all Mental Health friendly recipes!

POSTPONED - Fall Date TBA
ONLINE - Via Zoom
Recording Made Available Upon Request

Total Cost: $45

Payment Preferable Via E-transfer: cindyspratt77@gmail.com (please include your email address with payment 😊)
OR Follow the link below to pay via Paypal

Batch Cooking WINTER Session 2023

THIS WINTER, JOIN IN ON SOME BATCH COOKING ADVENTURES!

Fill your freezer and your recipe stash with new & exciting meals and snacks that are sure to nurture your family's bellies AND make your life a little easier heading into a busy winter season.
If you've been feeling a bit tired of your own cooking and are looking for some nutritionally focused, outside influence, this is the course for you! Join myself and an incredible group of other kitchen enthusiasts for a WEEKEND OF BATCH COOKING!!

Over the course of 2 mornings, we will bang off several different plant-focused and totally delicious recipes to provide you many meals & snacks worth of INCREDIBLE food for you & your family. You will receive a detailed shopping list the week prior with lots of time to hit the grocery stores. Each morning, we will make a selection of recipes together, live over Zoom, some for the freezer, and others to consume for upcoming meals. There will be a mix of baked goods, snacks, salads, soups, and main meals spread out over the 2 morning sessions. The goal is to provide you with the motivation to make a little room in your life for batch cooking, meal-planning, to inspire some kitchen magic and introduce more plant-focused meals & ideas, AND to give you something fun to do for a weekend!
All recipes are Health-Centered, Plant-Focused, Gluten & Dairy Free and designed with an incredible amount of LOVE!

Saturday, February 4th, 2023, 10am - 12:30pm PST - ONLINE
Sunday, February 5th, 2023, 10am - 12:30pm PST - ONLINE
Total Cost: $105 per person.
Groceries are not included 

NOTE: Payment can be made by following the ticket link provided OR directly through me via email: cindyspratt77@gmail.com & etransfer (preferable )

WORDS FROM PAST PARTICIPANTS:

“Cindy's recipes are delicious and I'm always confident I'll have tasty meals. Not only are her classes well thought out and organized, but she always weaves health information throughout her classes. Love the batch cooking classes!” — Danielle Campbell

“Preparation was well organized with emailed lists beforehand. The pace of the class was perfect with check ins, guidance, some laughs. It was very exciting prepping, connecting with the group, cooking, and...snacking a little! The recipes were amazing with so much flavour!! It’s been 3 weeks and we finished the mushroom borscht and mushroom walnut burgers just yesterday. Still have desserts in the freezer. I’m inspired and happy to be eating delicious healthy food because I can really get off track sometimes. Grateful to have found Cindy online. Sign up!” — Trena Gauthier

“Cindy is knowledgeable and enthusiastic and her batch cooking class was super fun and wildly productive!” — Rayya Liebich

“YUM! This experience is soul-energizing work that leaves me with so much delicious and nourishing food and recipes that I go back to regularly. Cindy’s classes are well organized, supportive, informative and fun!” — Laura Monoz

“My belly is happy and my fridge is full! Cindy is an artist with her recipes ❤️”
— Devon Silvers

“I learned so much from Cindy about food, how to plan, organize, store and prepare amazing plant based meals. Really delicious and empowering food that makes you feel great before, during and after you eat it.” — Emily Honegger

HOPE YOU’LL JOIN US!

registration opens January 4th!

January Detox

Looking for a way to RESET this January?
JOIN ME for a 14 Day Gentle Detox designed for anyone looking to clean up their diet, lifestyle, and mindset, and grab some motivation to get off to an energizing start to a New Year!

What your January Detox Includes:
✔️ Private Facebook Group for Questions, Q & A’s, Recipe Sharing & Inspiration (NOTE: you do not need to be on Facebook to join this Detox - all information posted by me can also be sent via email)
✔️ Food Lists & Detox Specific Handouts
✔️ Supplement Suggestions & Medicinal Food Specifics
✔️ Delicious Recipes
✔️ 14 Days of Daily Check-Ins including Goal Setting, Challenges & Accountability
✔️ Weekly Q & A Sessions via Zoom - these will be recorded

Facebook Group will open on January 1st - Joining early gives you the advantage of grabbing your Food List & Recipes ahead of time to prepare 😊
DETOX DAYS: January 10th - 24th
TOTAL COST: $30

REGISTER VIA ETRANSFER: cindyspratt77@gmail.com (please be sure to include your email address for communications)
Or Follow the Purchase Prompt (NOTE: $2 processing fee included if purchasing through the website)

Batch Cooking FALL Session 2022

THIS FALL, JOIN IN ON SOME BATCH COOKING ADVENTURES!

Fill your freezer and your recipe stash with new & exciting meals and snacks that are sure to nurture your family's bellies AND make your life a little easier heading into a busy fall season.
If you've been feeling a bit tired of your own cooking and are looking for some nutritionally focused, outside influence, this is the course for you! Join myself and an incredible group of other kitchen enthusiasts for a WEEKEND OF BATCH COOKING!!

Over the course of 2 mornings, we will bang off several different plant-focused and totally delicious recipes to provide you many meals & snacks worth of INCREDIBLE food for you & your family. You will receive a detailed shopping list the week prior with lots of time to hit the grocery stores. Each morning, we will make a selection of recipes together, live over Zoom, some for the freezer, and others to consume for upcoming meals. There will be a mix of baked goods, snacks, salads, soups, and main meals spread out over the 2 morning sessions. The goal is to provide you with the motivation to make a little room in your life for batch cooking, meal-planning, to inspire some kitchen magic and introduce more plant-focused meals & ideas, AND to give you something fun to do for a weekend!
All recipes are Health-Centered, Plant-Focused, Gluten & Dairy Free and designed with an incredible amount of LOVE!

Saturday, October 15th, 2022, 10am - 12:30pm PST - ONLINE
Sunday, October 16th, 2022, 10am - 12:30pm PST - ONLINE
Total Cost: $105 per person.
Groceries are not included 

NOTE: Payment can be made by following the ticket link provided OR directly through me via email: cindyspratt77@gmail.com & etransfer (preferable )

Words from Past Participants:

“Cindy's recipes are delicious and I'm always confident I'll have tasty meals. Not only are her classes well thought out and organized, but she always weaves health information throughout her classes. Love the batch cooking classes!”

— Danielle Campbell

“I thoroughly enjoyed my first batch cooking session with Cindy. We whipped up an amazing selection of delicious vegan, gluten-free dishes that my family really enjoyed. Cindy provided lots of helpful nutritional tips along the way. All in, a great way to spend a weekend, and I would highly recommend it to anyone who loves cooking delicious meals in a community of like-minded food-lovers.
I learned so much from Cindy about food, how to plan, organize, store and prepare amazing plant based meals. Really delicious and empowering food that makes you feel great before, during and after you eat it.”

— Maureen Juniper

“YUM! This experience is soul-energizing work that leaves me with so much delicious and nourishing food and recipes that I go back to regularly. Cindy’s classes are well organized, supportive, informative and fun!”

— Laura Munoz

HOPE TO SEE YOU THERE!

DANCE & NOURISH - for Women

THE VERY FIRST OF ITS KIND!

This is a One-Day Offering for Women looking to move, connect, learn, nourish, and rejuvenate!
I am SO excited to offer this opportunity as a combination of 2 of my favourite passions: Dance & Food ♡
Come gain some new, high energy dance moves, enjoy an incredible, nourishing meal, and learn about Hormone Balance through the lens of Holistic & Functional Nutrition.

Your Day will Include:

2 DANCE CLASSES: Hip Hop/House Grooves AND Dance Aerobics - these are OPEN LEVEL classes and can be managed by anyone willing to move their body, sweat, smile, and take on the challenge of mind-body connection.
A NOURISHING MEAL & HEALTHY SNACKS: Your lunch will be made with love by me, whole foods, plant based, as local & organically sourced as possible, and intensely delicious! The day will also include a few healthy sweet treats as snack options.
FUNCTIONAL NUTRITION & HORMONE BALANCE: Women everywhere are learning more about the connection between food, lifestyle, healthy habits & behaviours, and hormonal balance. This 1-hour Nutrition Talk will include some simple and powerful strategies to help you keep those fluctuating hormones stable, direction on how to integrate medicinal foods as support, lifestyle adjustments to implement, and a look at strategic supplementation for specific challenges.
The class will also include Handouts & Recipes.

9am - 2pm, Saturday, July 16th, 2022
Salmo Valley Youth & Community Centre, Salmo, BC

Your Total Investment: $95
Spots are Limited, please do not wait to register.
NOTE: Etransfer for Payment is PREFERABLE: cindyspratt77@gmail.com (please include your preferred email address for communications)

Come get Sweaty, Invigorated, Inspired, & Nourished ALL IN ONE DAY!!

FEEL GOOD BEATS & EATS Summer Camp

THIS SUMMER!!!

Mon - Thursday, July 11 - 14th, 9:30am - 1:30pm
Salmo Valley Youth & Community Centre

I am SO excited to offer an In-Person 4 day Youth Camp this summer, packed with Feel Good High Energy Dance AND In-the-Kitchen Real Food Cooking, with the support & sponsorship of SVYCC! During the 4 consecutive days, we will spend half our time in the dance studio working on some fun grooves and upbeat combinations, then spend the other half creating delicious food in the kitchen and sharing our meal together.
This Camp is about expanding on skill sets in the kitchen and on the dance floor, as well as building confidence, independence, and self-esteem, while connecting with others and having fun while we’re at it!

Each Day will Include:

✶ 1.5hrs of Dance (mix of styles: Hip Hop, House, & Funk)
✶ 1.5hrs of In-the-Kitchen Real Food Cooking
✶ Delicious Plant-Based Lunch + Healthy Treat (Gluten & Dairy Free, Locally Sourced & Predominantly Organic)
✶ Nutritional & Culinary Tools & Tips
✶ Intuitive Eating Introduction & Guidance

TOTAL COST: $160
Spots are Limited, please do not wait to register.
NOTE: Etransfer for Payment is PREFERABLE: cindyspratt77@gmail.com (please include your preferred email address for communications)

Batch Cooking FALL Session 2022

THIS FALL, JOIN IN ON SOME BATCH COOKING ADVENTURES!

Fill your freezer and your recipe stash with new & exciting meals and snacks that are sure to nurture your family's bellies AND make your life a little easier heading into a busy fall season.
If you've been feeling a bit tired of your own cooking and are looking for some nutritionally focused, outside influence, this is the course for you! Join myself and an incredible group of other kitchen enthusiasts for a WEEKEND OF BATCH COOKING!!

Over the course of 2 mornings, we will bang off several different plant-focused and totally delicious recipes to provide you many meals & snacks worth of INCREDIBLE food for you & your family. You will receive a detailed shopping list the week prior with lots of time to hit the grocery stores. Each morning, we will make a selection of recipes together, live over Zoom, some for the freezer, and others to consume for upcoming meals. There will be a mix of baked goods, snacks, salads, soups, and main meals spread out over the 2 morning sessions. The goal is to provide you with the motivation to make a little room in your life for batch cooking, meal-planning, to inspire some kitchen magic and introduce more plant-focused meals & ideas, AND to give you something fun to do for a weekend!
All recipes are Health-Centered, Plant-Focused, Gluten & Dairy Free and designed with an incredible amount of LOVE!

Saturday, October 15th, 2022, 10am - 12:30pm PST - ONLINE
Sunday, October 16th, 2022, 10am - 12:30pm PST - ONLINE
Total Cost: $105 per person.
Groceries are not included 

NOTE: Payment can be made by following the ticket link provided OR directly through me via email: cindyspratt77@gmail.com & etransfer (preferable )

Words from Past Participants:

“Cindy's recipes are delicious and I'm always confident I'll have tasty meals. Not only are her classes well thought out and organized, but she always weaves health information throughout her classes. Love the batch cooking classes!”

— Danielle Campbell

“I thoroughly enjoyed my first batch cooking session with Cindy. We whipped up an amazing selection of delicious vegan, gluten-free dishes that my family really enjoyed. Cindy provided lots of helpful nutritional tips along the way. All in, a great way to spend a weekend, and I would highly recommend it to anyone who loves cooking delicious meals in a community of like-minded food-lovers.
I learned so much from Cindy about food, how to plan, organize, store and prepare amazing plant based meals. Really delicious and empowering food that makes you feel great before, during and after you eat it.”

— Maureen Juniper

“YUM! This experience is soul-energizing work that leaves me with so much delicious and nourishing food and recipes that I go back to regularly. Cindy’s classes are well organized, supportive, informative and fun!”

— Laura Munoz

HOPE TO SEE YOU THERE!

Plant Based Basics

WEDNESDAY, MAR. 2ND, 2022
6pm - 8pm ONLINE
In Partnership with the Kootenay Coop

ALL NEW CLASS!
Looking to learn more about transitioning towards a plant-based diet? Join in on the conversation of what plant-based is all about, why it’s the current trend, and what key considerations can support a healthy plant-based transition. This class will cover the fundamentals of including more plant-focused meals, food choices, macronutrient, protein, and calcium considerations, dairy and meat substitutions, and habit and lifestyle tips on setting yourself up for success! This class includes a comprehensive handout, live food demos, meal inspiration, and loads of plant-based recipes for you to try at home.