Vibrant Women

Join in on an Empowering Full Day Workshop for Women!

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 the Forrest Retreat Yurt in Salmo, 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.

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!

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 😊

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!

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.

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!

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!!

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.

Holistic Nutrition & Heart Health

TUESDAY, FEB. 15th, 2022
6pm - 8pm ONLINE
In Partnership with the Kootenay Coop

ALL NEW CLASS!
In support of February’s Heart Health Month at Nelson BC’s Kootenay Coop, we are offering an in-depth look at how to support a healthy heart through real food and holistic health strategies. Learn about risks and causes of cardiovascular imbalances, hypertension, and cardiovascular disease prevention through the lens of Holistic & Functional Nutrition. The class will cover specifics on supportive foods to include in the diet, dietary practices, supplemental and herbal considerations, as well as lifestyle practices, heart math, and stress reduction techniques. This class includes a comprehensive handout, live food demos, and heart protective recipes for you to try at home.

Stamina & Fatigue Avoidance

Included in Rise & Shine

Sunday, April 10th, 2022
The Yurt, Salmo, B.C.

An ALL NEW workshop, Stamina & Fatigue Avoidance is all about making it through the long days, weeks, & months, with stable energy levels, lasting endurance, and enough reserves for unforeseen challenges. We work hard, day in and day out, and whether we are literally or figuratively climbing mountains, our ability to keep up with outstanding demands has EVERYTHING to do with what we are eating, when we are eating, and how we are eating. During this 1-hour Nutrition Workshop, participants will learn how to make good food choices, in the right food combinations, and for specific times a day, to support steady, streamlined energy, endless-day endurance, quality sleep, and strong digestion, to keep on motoring day after day.

This unique class is only offered during the Full Day Rise & Shine Workshop.

Come learn how to support yourself through it all, every day, with strong stamina and thriving health!