Weight Loss and Wellness Group

                     Being overweight is not a weight issue it is a health issue. If you have tried Yo-Yo dieting and drastic measures to lose unwanted weight only to regain and then some, this group is for you. Come join us as we learn the keys to achieving permanent weight loss. Find freedom from emotional eating, develop a healthy relationship with food, learn to prepare and eat foods that energize and nourish you, lose weight at the same time. You will uncover your personal obstacles and learn how to overcome them. You CAN lose weight and keep it off. You CAN enjoy vibrant health one step at a time. We will show you the way.

Take Charge of your Health
12 Week Support Group

Location: 1710 W. Main St. #216, Battle Ground, WA

When: Monday p.m. 6:30 – 8:00 & Friday a.m. 9:30 to 11:00

Cost: Special “2013” rate $29.00 per week; regularly $39.00

Instructor Cheryl Butler MA, Wellness Coach

Cheryl is a mental health counselor, wellness coach and certified teacher. She is passionate about seeing people thrive, with over 20 years of experience in treating addictions, co- dependency, grief/loss, trauma/abuse, women's issues, anxiety , depression, eating disorders and weight loss. She is passionate about nutrition and mental health and believes it is important to treat the whole person; body, mind and spirit.

    For more information contact me here.

 Black Bean Salad

2   15-oz cans of organic black beans rinsed and drained (or if you cook the beans yourself, use 3-1/2 cups)*
1   cup of organic corn (lightly steamed and drained)
1   red bell pepper (chopped)
1/2 purple onion (chopped)
1/3 cup of chopped fresh cilantro
2  cloves  of minced garlic
2  Roma tomatoes (chopped)
1   lime (squeeze juice over mixture as dressing)

Stir ingredients together and season, if desired, with small amount of sea salt and fresh ground pepper.  Tastes great by itself or over a bed of greens and top with sliced avocado!

*Any bean can be substituted for black beans (pinto, kidney, etc.)


Wheat Berry Spinach Salad (adapted from Joseph's Grainery)
For 1 serving (adjust for more)
1/4 cup cooked wheat berries
1 1/2 cups torn spinach leaves
1/2 grilled zucchini (cut lengthwise in quarters and then sliced)
1/2 grilled yellow squash (cut lengthwise in quarters and then sliced)
8 walnut halves, crumbled slightly
1 ounce goat cheese, crumbled
hand full of craisens  for a bit of sweet
1 Tbsp strawberry vinaigrette (recipe below)
Layer ingredients in a bowl, ending with cheese and vinaigrette.

Strawberry Vinaigrette (from the Sonoma Diet book)
1 cup strawberries
2 Tbsp red wine vinegar
1/2 tsp cracked black pepper
sugar substitute of your choice to equal 1/2 tsp sugar
Combine ingredients in a blender and mix until smooth.  Chill and store up to 1 week in the fridge.

These muffins have been loved by my kids for years.  This recipe came from my dear friend Robin, with a few minor changes over the years.  I made them this morning and they were exceptionally good (they were all eaten) so I thought I'd share them with you.  They are low fat, lightly sweetened, and full of fiber and vitamin A.
Blend with mixer:
3 egg whites
2 Tbls. coconut oil
3/4 c. buttermilk, or alternative milk
1- 1/4 c. pumpkin
1/2 c. corn meal
1/2 c. ground flax seed
1 c. whole wheat flour (if you are gluten free use oat flour or the GF flour of your choice)
1/4 c. honey  (we are used to slight sweetness, you may increase honey to 1/3 cup if you like)
1/2 tsp. salt (optional)
1 - 1/2 tsp. baking powder
1/2 tsp. soda
1 tsp. cinnamon
1 tsp. vanilla
When ingredients are mixed together stir in 3/4 to 1 cup of cranberries, raisins or craisins
The batter should be thick enough to spoon into the tins.  You can top with chopped pecans if you like.

Spoon into muffin tins and bake at  375 degrees for 25-30 minutes.  Check with a toothpick, when it comes out clean they are done.
YUM!   Enjoy

_Well I have another fabulous flavor buster for you all!  Even the carnivores LOVED it.  (No meat)  It is packed with flavor.  This recipe comes Peggy Schwartz posted in a recent newsletter from Dr. Mitra Ray, Biochemist (www.drmitraray.com).  ENJOY!  And thank you Peggy and Mitra for sharing!

  • 2 cups onion chopped
  • 2-3 cloves garlic chopped
  • 1 carrot chopped
  • 4 mushrooms (or more)
  • 1 beet chopped
  • 1-2 stalks celery chopped
  • 4 red peppers roasted on grill and peeled/seeded (not in food processor)
  • 2 red jalapeños roasted on grill and peeled/seeded, or use the peppers raw and chop them in food processor
  • 1 1/2 cup red lentils rinsed
  • 1 quart vegetable stock (or mushroom).  I made my own, which has more flavor.
  • 1 8 oz can tomato sauce
  • Salt and pepper (or whole black peppercorns) to taste
  • 1/2 to 1 tsp paprika
  • 1 bay leaf
  • water as needed

Heat 1-2 Tbs. vegetable oil in soup pot (Note from Mitra: I use a few tablespoons of water to sauté onions and other veggies)
Add onions and cook until transparent
Add other vegetables except cooked peppers, continue to cook and stir
Add lentils
Add liquids and seasonings and roasted peppers
Cook until lentils are very soft, adding water to prevent sticking
Put soup through sieve, or blender to make smooth (note from Mitra: I like to use a stick blender to puree soups!)
Adjust seasonings by adding chili powder, salt, etc., more stock, (for creamed soup add plant milk, like rice, hemp, almond, etc.).
Return to pot, chill if prepared ahead and reheat when ready to eat, or serve cold.
Garnish with diced avocado, cilantro, etc.

Unbelievable fresh produce!  This is an exciting solution for those of you who want organic, fresh produce right outside your door.   No need to find the farmers market.
I am excited to share the new "Tower Gardens" that are being introduced by NSA, the maker of Juice Plus, this spring.   Tower Gardens are now on back order!   I will be posting pictures of my fresh produce this spring.  No need for space or the gardening expertise needed for a traditional garden.   You can click here to email me or call me at 360-737-4800 for more info. 

    Contact Me:

_This is a very flavorful meld of Mediterranean flavors very high in fiber and just the right color


  • 12 ounces Kamut or Brown Rice spirals
  • Salt and ground black pepper
  • 3 1/2 cups (one head) small broccoli florets
  • 1/4 cup flax oil
  • 1/4 cup balsamic vinegar
  • 2 tablespoons lemon juice
  • 1 tablespoon Dijon mustard
  • 2 tablespoon honey
  • 1 clove garlic, minced
  • 2 pints cherry tomatoes, halved
  • 1/2 cup pitted kalamata olives, chopped
  • 1/2 cup torn fresh basil leaves
  • 1/4 cup fresh parsley
  • 1 small head radicchio, cored and shredded (about 3 cups)
Directions 1.      Bring 4 quarts water to a boil in a large pot, add pasta and salt, and cook until pasta is al dente, 9 to 10 minutes. Add broccoli and continue to cook until the pasta is tender, 1 minute longer. Drain and set aside.

2.      Meanwhile, whisk oil, vinegar, lemon juice, mustard, honey, and garlic in a large bowl; add 1/2 teaspoon salt and 1/4 teaspoon pepper.

3.      Add drained pasta and broccoli and stir to coat with dressing. Let cool. Mix in tomatoes, olives, basil, parsley, and radicchio; stir to combine. Season with salt to taste.

Pomegranate Salad

I love to eat pomegranates in the fall.  It reminds me of my childhood.  Every fall we would each get a pomegranate and sit outside on the lawn picking out the seeds and making a huge mess.  This salad is a leafy salad with pomegranates and feta cheese. It’s surprisingly good, and very festive with the red and green. 

  • 1 Bag of tender spring greens OR a selection of your own salad leaves, including Radicchio and Lambs’ Lettuce.  I love to mix in butter lettuce, and baby spinach, it's my favorite.
  • A handful of chopped feta (or goat which is milder)
  • Seeds of 1 Pomegranate
  • Black pepper, to taste  
  1. Start out by preparing your salad; equal portions of any leafy types will work well together, but try and include some bitter varieties in there.
  2. Next add a handful of chopped feta, the seeds from 1 pomegranate, and about 1/2 the juice.
  3. Toss lightly then finish with a twist of black pepper.
Preparation time: 10 minute(s)

Health Benefits of Pomegranates
  (Super Heart Healthy Food)
  • Being rich in antioxidants, pomegranate can keep LDL (bad cholesterol) from oxidizing and thus, prevents atherosclerosis.
  • Pomegranate has been found to help keep blood platelets from clumping together and forming unnecessary clots.
  • Regular consumption of pomegranate juice is said to be beneficial for those suffering from heart diseases.
  • Researches have indicated that pomegranate compounds might prevent prostate cancer and even slowdown its growth.
  • Pomegranate juice has also been associated with reducing the risk of breast cancer.
  • Pomegranate is said to be good for reducing plaque in the arteries and raising levels of HDL (good cholesterol).
  • It has been seen that pomegranate juice helps prevent heart attacks and even stroke.
  • Consumption of pomegranate might prevent and even slow down Alzheimer's disease.
  • Pomegranate juice is associated with lowering of blood pressure as well as better oral health.

  (Build your immune system and warm your belly at the same time)
Very Green Lentil Soup
Originally from "Eating Well Magazine" October 2011
By Anna Thomas (famous vegetarian chef and author) "Love Soups"

Modified  with some extra greens and spices by Cheryl

Everyone in my family loved this soup!  Even my 17 year old son who is not too crazy about some of the green concoctions I come up with.  This is packed full of nutrition to build your immune system for the winter ahead.

  • 2 tablespoons extra-virgin olive oil 
  • 2 large yellow onions, chopped
  • 1 large leek
  • 3 cloves garlic 
  • 1 1/4 teaspoons salt 
  • 1 cup French green (Le Puy) or brown lentils
  • 4 cups of water for cooking the lentils 
  • 8 large green chard leaves (stem removed for later)  
  • 1 cup fresh chopped parsley 
  • 3 medium Yukon Gold potato, scrubbed
  • 8 cups gently packed spinach (about 10 ounces), any tough stems trimmed
  • 1 bunch of lacinato (palm) Kale (the darkest, bluest kale)  remove stems 
  • 5 cups vegetable broth, store-bought or homemade (I use Pacific Foods Organic Vegetable Broth)  use more if you need more liquid 
  • 2 cups chopped broccoli
  • 2 cups chopped cauliflower  
  • 1 tsp cumin ground 
  • 1/2 teaspoon ground coriander
  • 1 cup chopped fresh cilantro
  • 2 tablespoons chopped fresh mint
  • 1/2 jalapeño pepper, minced
  • a pinch of red pepper flakes  
  • dash of cayenne pepper
  • the Juice of 1/2 a fresh lemon (not bottled)!
  • 1 cup cooked brown rice 
  • Crumbled feta cheese for garnish
          You may be tempted to omit all the peppers but DON'T!   Preparation
  1. Heat 2 tablespoons oil in a large skillet over high heat. Add onions and leek, and 1/4 teaspoon salt; cook, stirring frequently, until the onions begin to brown, about 5 minutes. Reduce the heat to low, add 2 tablespoons water and cover. Cook, stirring frequently until the pan cools down, and then occasionally, always covering the pan again, until the onions are greatly reduced and have a deep caramel color, 25 to 35 minutes.   
  2. Meanwhile, rinse lentils and pick out any small stones; combine the lentils with the remaining 4 cups water in a soup pot or Dutch oven. Bring to a boil. Reduce heat to maintain a simmer, cover and cook for 20 minutes. Trim the white ribs out of the chard and kale; discard the ribs from the kale.  Chop the greens and slice the chard ribs (keep in separate piles). Cut potatoes into 1/2 -inch dice. Chop spinach; set aside.
  3. When the lentils have cooked for 20 minutes, stir in the chard ribs, potato, scallions, broth and the remaining 1 teaspoon salt; return to a gentle simmer. Cover and cook for 15 minutes.
  4. Stir in the chard leaves, broccoli, cauliflower, kale, cumin and coriander. When the onions are caramelized, stir a little of the simmering liquid into them; add them to the soup. Return to a simmer, cover and cook 5 minutes more. Stir in the reserved spinach, cilantro, mint, jalapeño and pepper; return to a simmer, cover and cook until the spinach is tender but still bright green, about 5 minutes more. Stir in 1 tablespoon lemon juice. Taste and add more lemon juice and/or pepper, if desired. Garnish each bowl of soup with a drizzle of olive oil and crumbled feta cheese.

Health Benefits of Kale
Some of us think of Kale as the leafy green they use in the deli to decorate all the salads and take home dishes.  Well, it is probably one of the most nutritious foods on the planet!  Kale is not only one of the more beautiful cruciferous vegetables, but is often called the #1 cancer fighter in the plant kingdom. Here are a few really good  reasons to eat kale, and eat it often.  I will be putting up numerous recipes that include Kale so if you do not appreciate eating it raw in your salad, no worry, we will 'sneak it in' some great recipes.  

Diet and Digestion 

One cup of kale has only 36 calories and zero grams of fat, which makes it a great diet aid. Furthermore, one cup contains nearly 20% of the RDA of dietary fiber, which promotes regular digestion, prevents constipation, lowers blood sugar and curbs overeating.


Kale is a superstar in the arena of carotenoids and flavonoids, two powerful antioxidants that protect our cells from free radicals that cause oxidative stress which is the main culprit in all disease. The key flavonoids kaempferol and quercitin (not to dismiss the 45 other distinctive flavonoids in kale) have also been shown to specifically fight against the formation of cancerous cells.   Anti-Inflammatory   

One cup of kale provides about 10% of the RDA of omega-3 fatty acids that helps regulate the body's inflammatory process. A mega-dose of vitamin K further aids to fight against excessive inflammatory-related problems, such as arthritis, autoimmune disorders, and asthma.  Inflammation is a bio- marker Doctors can now use to predict risk of degenerative disease.  Reducing inflammation is critical to long term good health.  


Not only do kale's antioxidant and anti-inflammatory qualities work together to prevent and even combat cancer, a healthy diet of kale also provides glucosinolates, which have been shown to prevent colon, breast, bladder, prostate, ovarian cancers, as well as gastric cancer. Cardiovascular Support  

The high fiber content of kale lowers our cholesterol by binding with bile acids that the liver produces from cholesterol for digesting fat.  


The isothiocyanates (ITC) from glucosinolates found in kale aid in both phases I and II of the body's detoxification process. The high sulfur content of kale has further been shown essential for phase II of detoxification. Vitamin K  

Kale provides a whopping dose of vitamin K (providing 1327% of the RDA in one cup), which is necessary for the synthesis of osteocalcin, a protein that strengthens the composition of our bones. Vitamin K also prevents calcium build-up in our tissue that can lead to atherosclerosis, cardiovascular disease and stroke.   Vitamin A  

With over 192% of the RDA of vitamin A, one cup of kale is an effective antioxidant, boosts immunity, maintains healthy bones and teeth, prevents urinary stones, and is essential to our reproductive organs. Vitamin C  

Vitamin C, which one cup of kale heartily provides (over 88% of our RDA), is not only a powerful antioxidant, but also lowers blood pressure, ensures a healthy immune system, and fights against age-related eye diseases, such as cataracts and macular degeneration. EAT YOUR KALE!