A Sneak Peak at My Food-Mood Recipe Guide

Hi! I’m so excited to give you a sneak peak into my Food-Mood Recipe Guide! But first, let me introduce myself.

I’m Jennifer Stark, a certified holistic health and wellness coach with a background in professional one-on-one and couples counseling, personal training, group fitness instruction, and corporate wellness training.

I help individuals and couples take a holistic look at their struggles—the blocks that keep them from experiencing happiness, vibrant health, and fulfilling love—and I empower them to take strong actions to meet their goals. It is my passion to teach and inspire others to live healthfully so they can enjoy fuller, happier lives.

My Food-Mood Recipe Guide will give you some great ideas for planning delicious, healthy meals to help you RENEW and restore your body and mind, without spending a lot of time and effort in the kitchen. By filling your diet with nutritious foods, you’ll feel more alive and energetic than you’ve ever felt.

How My Food-Mood Recipe Guide is Organized

For ease of use I organized this recipe guide including traditional foods in the category of ‘breakfast’, and main dishes that would usually suffice for lunch or dinner. Snack ideas are included for long days or when your schedule requires 4-5 hours or more between meal times.

However, I am not a stickler about specific types of foods for meal times. I love eggs for breakfast, lunch or dinner; I try to include veggies in every meal; some mornings I devour leftovers from our last dinner. Some might say it’s healthier to eat a larger meal at lunch time and eat a light dinner. Others enjoy having a hearty meal in the evenings when it is more likely to get the family around a table together.

So, feel free to swap out recipes to suit your preferences for meal times! Cook a typical dinner recipe for lunch. Use a quicker lunch or breakfast recipe for dinner on busy nights.

Most of the recipes include extra helpful notes to give you ideas for swapping ingredients and changing things up so you can repeat recipes with some variety. The main ingredients are bold so you can easily identify what’s included in each recipe since I added so many notes. That will be helpful for making your shopping list.

These recipes are kid-friendly and Stark family approved.

Here’s a Look at the Table of Contents:

Meal Planning Combo Ideas

In the guide, I give you lots of ideas for planning back-to-back meals for two dinners or dinner and a lunch or breakfast with the leftovers.

Here are a few examples:

You can cook the Roasted Chicken (recipe on page 12) and use leftovers in my Chicken Tacos with Warm Greens (p. 13), or my Power Salad and Dressing (p. 14), or my Hearty Chicken and Kale Salad (p. 17)

You’ll love using leftover lentils in a soup recipe that follows my Balsamic Lentils with Brown Rice recipe (p. 18).

Browning two pounds of ground beef will have you set for my super tasty Ground Beef Bowls (p.20) one night, followed by my savory Homemade Italian Sauce with meat for a pasta, rice or meat and veggie dish another night that you’ll be shorter on time.

One of my favorite ideas is cooking extra salmon for Salmon Fillet Saute (p. 21) and molding super yummy Salmon Cakes (p. 22) with the leftovers. These can be eaten the next day or frozen to save for a night you need something really quick. Just add one of the salad choices, and you’ll be set.

A Few Success Tips for Using My Food-Mood Recipe Guide:

• Read through each recipe before planning to prepare so you can consider any variationsI mentioned.
• Plan and double or quadruple accordingly to serve others or have leftovers. For quick meals, I’m a huge fan of leftovers as they are, or turned into something new. So cook double dinners often.
• Sauteing is best in coconut oil, avocado oil, olive oil (low heat), grass fed butter, or grass fed ghee.
• Salt recommended: Real Salt or Himalayan Salt/Sea Salt
• For herbs, dry are more robust, so double the amounts if you use fresh.
• Milk: If you tolerate milk it’s best to get organic grass-fed, and goat is especially best; otherwise try almond milk or another nut milk in as natural form as you can find or make yourself (not soy milk).
• Include as much local, organic produce as you can afford and source in your area; don’t stress about this if you can’t.
• Animal proteins: It’s best if you can source organic, pastured and/or grass-fed eggs, chicken, pork and beef. Ocassional uncured bacon (without sodium nitrates) can be part of a healthy diet, too! Yay!

How to get my Food-Mood Recipe Guide

I’ve created a program called RENEW. It’s a 4-week email course to help you restore your mind and body.

The course will help you:

• create the perfect self care program for YOU;
• set intentions and boundaries for more joy, fulfillment and happiness;
• discover the food/mood connection and mindful eating;
• create habits and routines that last.

Could you use a little calm, rejuvenation, and renewal?

Sounds great, right?

The whole 4-week course is only $15. It’s delivered via email with weekly guides and a few tools to maximize your success, like a:

• Food-Mood Journal page
• Wellness Assessment and Goal Setting Worksheet
• Quiz to discover your Ayurvedic Dosha or body type (helpful for supporting mental, emotional and physical well-being)
• and of course my Food-Mood Recipe Guide

AND you can get email support from me any time throughout the whole 4 weeks. You can ask me questions, get help with your biggest struggles, or just have someone to join you in celebrating your wins.

AND if you decide you want even more support, you can purchase 4 1-hour private coaching sessions with me at a 20% reduced rate.

Go here to find out more about the course. RENEW. Sign up and grab the Food-Mood Recipe Guide today. It will arrive in your email within a few minutes.

I sincerely hope you enjoy it!

Send me a message here if you have any questions about RENEW or the Food-Mood Recipe Guide.