Julie Mitchell

Here are strategies to keep your system balanced through the Cold/Flu Season(or all year long!):
• Handling Stress: Unmanaged Stress=Disease. Eating healthy, regular exercise, belly breathing, relaxation techniques all help assist in the reduction of stress and help build a strong immune system.
• Importance of Vitamin D Levels: 15-20 minutes of 12 noon exposure is the most effective at keeping optimal levels.
• Exercise: Our Bodies are Meant to Move: . When you exercise, circulation and blood flow increase throughout your body thus delivering rich oxygen and nutrients to the cells. The expanding and contracting of your lungs during exercise as well as the movement of the body allow for better circulation of the lymphatic system.
• Foods to Avoid: Dairy, Sugar and Processed Foods. Dairy is very mucous forming and lowers immunity. Sugar impairs the function of your immune system almost immediately.
• Support a Strong Colony of Friendly Bacteria: Avoiding sugars, processed foods and most grains while adding in plenty of healthy fats, veggies, fruits and proteins.
• Sleep: You have a sleep bank and if you don’t do enough deposits and too many withdrawals, your immune system will pay the price thus weakening it.
• Build Your Home Apothecary: Create to help strengthen the immune system throughout the year for various conditions.
Recommendations for your Home Apothecaries regarding Flu and Colds:

* Flu Tone, 1 dropper 1x day
* Core Olive Leaf, 2 droppers 1-2x day
* Digesta Guard, 1-2 caps day
* Potent C, half to one tsp 1-2x day, bowel tolerance
* Lymphopath and/or Drainage Tone, 1 dropper 1-2x day
* Vitamin D3, (dosage depends on your specific levels) 2,000-10,000units

ACUTE CARE Appointments are available for assessing underlying causes such as viral or bacterial.

* Perform C Flush immediately at onset whenever possible
* Flu Tone, 2 droppers 2x day
* Digesta Guard, 1-2 caps, 1-3x day
* Olive Leaf, 2 droppers up to every hour
* Xeno Force, 2 caps 2x day
* Core Myrrh (lung), 2 droppers hourly
* Throat Spray, 4 sprays hourly as needed
* Lymphopath / Drainage Tone, 2 droppers 2x day
* Sinus Tone, hourly as needed
* Vitamin D3, (dosage depends on your specific levels) 2,000-10,000 units
* Bacteria or Viru Chord, 2 droppers 2-3x day (after Acute Care Assessment)

We need to be cautioned by the lessons of history. In 1976, an emerging swine flu virus appeared to be responsible for the death of a military recruit. Gerald Ford ordered a nationwide vaccination program, which led to a number of cases of ascending paralysis (Guillain-Barre Syndrome), including some deaths.

Do not fall prey to the fear that has brought many people to greater sickness and disease.


Julie Mitchell

1 cup =A closed fist

1/2 cup =An ice cream scooper

2 tablespoons =A ping pong ball

1 teaspoon =The top of your thumb from tip  to joint

Meat, 3 ounces =A deck of cards

Cheese, 1 ounce =Four stacked dice

1/2 bagel =A hockey puck

1 medium sized fruit =A tennis ball

Julie Mitchell

Food Network Magazine


1 1/4 pounds Brussels sprouts, trimmed and halved

2 tbsp extra virgin olive oil

Celtic Sea Salt

3 tbsp pomegranate molasses

Seeds from 1 pomegranate

1/2 cup coarsely chopped toasted hazelnuts

1 tbsp finely grated orange zest


Preheat the oven to 375

Put the Brussels sprouts in a roasting pan; toss with the extra virgin olive oil and season with Celtic Sea Salt.

Roast in the oven until light golden and a fork  inserted into the centers goes in without any resistance, about 45 minutes.

Place sprouts to a large bowl and add the pomegranate molasses, pomegranate seeds, hazelnuts, and orange zests.

Julie Mitchell

eggplant and redpepper


8 slices eggplant, 1/2 inch thick

2 red bell peppers

3 tbsp of extra virgin olive oil

1 tbsp of red wine vinegar

1 tbsp fresh oregano, chopped

1/2 cup crumbled feta cheese

Celtic Sea Salt


Preheat grill. Coat peppers and eggplant slices with extra virgin olive oil.

Grill and arrange on a platter.

Top vegetables with 3 tablespoons extra virgin olive oil, an red wine vinegar.

Add oregano and feta, season to taste with Celtic Sea Salt.

Julie Mitchell


Dressing Ingredients

1/4 cup red wine vinegar or apple cider vinegar

1 clove of garlic pressed

1 teaspoon Dijon mustard

1 tbsp of honey

a pinch of Celtic Sea Salt

1/2 cup of extra virgin olive oil

2 tablespoons of finely chopped red bell pepper, green pepper

Salad Ingredients

Yellow Squash and zucchini, thinly sliced

Sugar snap peas

Edamame and or field peas

Red bell pepper, thinly sliced

Fresh salad greens


Toss the vegetables without the greens in dressing and marinate for 15 minutes. Add Vegetables to the salad greens and enjoy!

Julie Mitchell


This was a great treat for us at Thanksgiving! We hope that you like it as well as our families did!


1 1/4 cups raw soaked cashews

1 cup maple syrup

1 can organic pumpkin puree (16 ounces)

2 tsp of pumpkin spice

or if not available use

1/2 tsp cinnamon

1/2 tsp nutmeg

1/4 tsp cloves


 Soak 1 cup of cashews in 2 1/2 cups of water in a large bowl over night in the fridge.( 8 hours )

 Use the Almond Crust Recipe on The Nutrition and Wellness Website

Partially bake 7-10 minutes and take out to cool.

Drain water from cashews. They should be very soft.

 Place cashews in  the Vitamix and blend at a high speed until a paste is created.

Add in order pumpkin, maple syrup and spices.

Blend on low increasing to high for 3-5 minutes until completely creamy.

Pour pie filling  into the pie crust.

Bake  at 400 degrees for 15 minutes and reduce to 350 for 30-40 minutes.

The tooth picking should come out slightly wet.

Cool for 2 hours


Julie Mitchell


I make this for any occasion and Kathryn and Sarah love it ! I hope that you enjoy it as much as we do!


7 Green Apples

1/2  tsp Nutmeg

1/2 tsp Cinnamon

1/4 tsp Cloves

1/2 Lemon

1/4 cup of honey

1/2 cup of Almond Meal

3 Tbsp Organic Butter

Almond Pie Crust from The Nutrition and Wellness Center Website

Glass Pie Dish

Paper Grocery Bag



Create Almond Crust and partially bake for 10 minutes.

Take out of the oven to cool.

Peel and core apples and place apple slices into a mixing bowl

Add nutmeg, cinnamon, cloves and lemon juice from the lemon mix well.

Place Apples in partially baked pie crust.

In a separate mixing bowl: cut butter into small pieces add honey and almond meal to create crumb like topping.

Place topping over the apples.

Place pie in the PAPER grocery bag.

Remove any handles that may be attached, fold opening to a closed position and staple shut on the sides.

Fold down the bottom of the bag and staple the ends to the sides.

Place the Apple Pie in the Bag on a cookie sheet and insert into oven.

Bake 350 for 45 minutes – 1 hour



Julie Mitchell


Great addition to your Holiday Meal or anytime!


5 medium sweet potatoes, peeled and cut into 1-inch chunks

1/3 cup honey

1 large organic egg

1 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

1/8 teaspoon ground ginger

1/2 teaspoon of Celtic Sea Salt

1 tablespoon of Sucanat

1/3 cup of finely chopped pecans

Grapeseed cooking spray


Mist 8 inch baking dish with Grapeseed Cooking spray

Bring a few inches of water to a boil in a pot filled with a large steamer basket. Place potatoes into the basket, cover and steam until tender 20 to 25 minutes.

Transfer the potatoes to a bowl, and let cool slightly.

Add honey, egg, and 1/2 teaspoon cinnamon, the nutmeg, ginger and 1/2 teaspoon celtic sea salt; whip with an electric mixer until smooth.

Spread the sweet potato mixture in the prepared baking dish.

Mix the sucanat, pecans and the remaining 1/2 teaspoon of cinnamon in a bowl: sprinkle over the potatoes.  Bake until hot and beginning to brown around the edges

Bake for 40-45 minutes

Serves 6


Julie Mitchell


We use this and fill with pumpkin, apples, 0r mixed berries to create a great tasting pie! Try this for the holidays!


1 cup ground Almond Meal

1/2-3/4 cup Sucanat if not available Sugar in the Raw

1 medium Organic Free Range Egg, beaten

1/2 tsp Almond or Vanilla Extract

1/4 teaspoon fine Celtic Sea Salt

Dash of Cinnamon or Nutmeg


Preheat oven to 325.

Grease and flour a 9 inch glass pie plate.

Mix together the almond meal, sucanat, egg, extract , salt, and spices.

Spread mixture into the pie plate and press lightly with moist fingertips to form a crust.

To Pre-Bake Crust

Bake crust for 10 minutes, press down any puffy areas and bake another 2-5 minutes until the crust is firm.

Place on wire rack and press down the shape to flatten, if needed.

Cool before filling.  The crust will get more crisp as it cools.


Julie Mitchell


Pesto Squash makes a wonderful addition to a meal.  Add turkey, chicken or meatballs to the mix and create a delicious meal!


1 large raw yellow summer squash,cut into matchstick or cooked spaghetti squash, shredded

Pesto Sauce

1 cup pine nuts

1 cup olive oil

1 large bunch fresh basil

1 cup fresh parsley

3 garlic cloves

1 tsp Celtic salt


Prepare squash as desired.

In food processor, combine remaining ingredients and chop finely.

Scrap out Pesto mixture and toss in the squash until thoroughly blended.

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