Integrative Nutrition’s Healthy Holiday Guide

Copyright © 2011

The Institute for Integrative Nutrition®

Table of ContentsNourish

Almond Pancakes (Wheat-Free) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5

Ginger Drink . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6

Veggie Muffins . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7

Tricolor Salad With Creamy Raspberry Dressing . . . . . . . . . . . . . . . . . . . . . . . . 8

Simple Yummy Broccoli Soup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9

Baked Stuffed Bell Peppers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10

Apple Rosemary Cornish Game Hens . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11

Sautéed Greens with Pine Nuts and Raisins . . . . . . . . . . . . . . . . . . . . . . . . . . 12

Curried Millet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13

Ball-O-Nuts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14

Relax

Be Happy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16

In With the Positive, Out With the Negative . . . . . . . . . . . . . . . . . . . . . . . . . . . 17

Draw a Picture . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18

Reach Out . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19

Avoid Crazymakers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20

Develop an Awareness Practice . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21

Rest . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22

Go For a Walk . Or a Run . Or a Swim . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23

Go Slow . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24

Morning Pages . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25

Give

Give a Flower Garden . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27

Carry Your Water in Style . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28

Chocolate Cheer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29

Gluten-Free Giving . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30

Juiced Up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31

Your Love on a Chain . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32

Chocolatier-in-Chief . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33

The Healthy Read . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34

Stilettos & Self Defense . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35

For the Eco Moms on Your List . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36

Healthy, easy, and delicious—these festive recipes are

ideal for the winter holidays .

Enjoy these dishes at home with family, bring them to

office gatherings and open houses, serve them at

formal celebrations and religious dinners . Full of

vitamins, minerals, phytonutrients, protein and fiber,

these whole food meals will deeply—and delectably—

nourish all those they touch .

— NOURISH —

– 5 –

Almond Pancakes (Wheat-Free)This scrumptious recipe doesn’t leave anyone out; made with almonds and gluten-free oat flour, they can be enjoyed by even the most gluten sensitive . Vegans will want to use an egg substitute .

Prep Time: 10 minutesCooking Time: 10 minutesYield: 4 servings

Ingredients:1 egg or egg substitute1/2 cup almonds, finely chopped1 3/4 cups gluten-free oat flour or whole-wheat pastry flour1 1/2 cups almond, rice, or soymilk1/4 cup canola oil or liquid coconut oil1 tablespoon non-aluminum baking powder1/2 teaspoon sea salt

Directions:1 . Mix dry ingredients in a bowl .2 . Mix wet ingredients in a separate bowl, then pour into dry ingredients; combine .3 . Cook on lightly oiled skillet until golden brown . Serve warm with maple syrup,

stewed fruit, preserves, fruit syrup, agave, nut butter, or honey .

Variations:Try substituting 1/2 cup of shredded coconut or 1/4 cup malt-sweetened chocolate chips for almonds .

Add lemon zest, the juice of one lemon (add a little less milk) and 1/2 cup poppy seeds for lemon poppy seed pancakes .

“ I said to the almond tree, ‘Friend, speak to me of God,’ and the almond tree blossomed.”

—Nikos Kazantakis, Greek writer

– 6 –

Ginger DrinkGinger is the quintessential tummy tamer, perfect after a large or complex meal . This recipe is so delicious, you’ll use it as an alcohol-free cocktail . Make an extra batch, ladle it in a large mason jar, tie with a ribbon, and give as a gift .

Prep Time: 10 minutesCooking Time: 24 hours, unattendedYield: 6-8 servings

Ingredients:1 lb fresh ginger rootjuice of 2 limes3 pints watermaple syrup or agave nectar to taste

Directions:1 . Thinly peel the fresh ginger, grate and mix with water in a large saucepan .2 . Bring to a boil and simmer for 5 minutes . Cover the pan and turn off the

heat and let sit for 24 hours .3 . Strain the liquid through a fine mesh sieve .4 . Add the lime juice and maple syrup or agave, stir until dissolved . 5 . Serve chilled .

“ An I had but one penny in the world, thou shouldst have it to buy gingerbread.”

—Shakespeare, Love’s Labour’s Lost

– 7 –

Veggie MuffinsWhen you think about muffins, you probably think sweet . These nourishing treats are savory . Packed with veggies, they are a healthy snack or a great addition to a buffet or holiday dinner table .

Prep Time: 5 minutesCooking Time: 15 minutesYield: 6 muffins

Ingredients:1 cup veggies, grated or finely chopped (whatever you like/have in your refrigerator)2 eggs, beaten2 cups spelt flour1/2 cup parsley, finely chopped1 cup soy or rice milkpinch of sea salt

Directions:1 . Preheat oven to 325 ° F .2 . Mix flour and salt in a bowl .3 . Make a well, add eggs, veggies and parsley .4 . Mix lightly, gradually add milk . This is supposed to be lumpy so don’t work

too hard!5 . Spoon into muffin tray that is lightly oiled .6 . Bake for 12-15 minutes .7 . Remove and allow to set for 10 minutes, then serve .

“ A film is just like a muffin. You make it. You put it on the table. One person might say, ‘’Oh, I don’t like it’.’ One might say it’s the best muffin ever made. One might say it’s an awful muffin. It’s hard for me to say. It’s for me to make the muffin.”

—Denzel Washington, actor

– 8 –

Tricolor Salad With Creamy Raspberry DressingWith all the rich, complicated food available during the holidays, it’s common to crave a light, crisp salad . Try this one . You’ll love the spicy-sweet dressing, which, if you like to experiment, works beautifully on other salad greens too .

Prep Time: 10 minutesYield: 2 cups, serves 4

Ingredients:2 Belgium endives or white part of curly chicory1 radicchio1 bunch arugula

Dressing:1 package Mori-Nu silken tofu or 10 ounces silken tofu4-6 tablespoons raspberry jam2 tablespoons canola oil3 tablespoons raspberry or umeboshi vinegar1/4 cup water1/2 teaspoon sea salt

Directions:1 . Wash and dry salad greens . Arrange them over the individual salad platters .2 . Combine dressing ingredients in a blender and process until smooth .3 . Drizzle dressing over the greens and serve .

“ To make a good salad is to be a brilliant diplomatist—the problem is entirely the same in both cases. To know exactly how much oil one must put with one’s vinegar.”

—Oscar Wilde, Irish Writer

– 9 –

Simple Yummy Broccoli SoupSoup is the perfect winter food . This highly nutritious choice is super fast—just five ingredients (if you don’t count the water) come together to create one delicious soup .

Prep Time: 5 minutesCooking Time: 20 minutesYield: 4 servings

Ingredients:2 bunches broccoli2 large white sweet potatoes2 cloves garlic, diced1 red pepper, diced2 tablespoons tamariWater

Directions:1 . Cut off the florets of the broccoli so that you have almost no portion of the

stalk and place in a separate bowl . 2 . Cut the stalks of the broccoli and the sweet potato into small pieces .3 . Place in a medium pot and fill with water just until the veggies are covered

and bring to a boil .4 . Cook until soft, about 10-12 minutes .5 . Remove broccoli and potato from the water and blend in blender .6 . Slowly add the water from the pot to your blender until you get a good soup

consistency .7 . Add garlic and tamari, and blend .8 . Place soup back in the pot, add broccoli florets and red pepper .9 . Leave on low heat for 5-10 minutes . Serve hot with a little fresh ground pepper .

Variations:This soup is great with a little parmesan cheese or organic cheddar sprinkled on top of your bowl . Soup is also a great place to use up leftovers . Toss in whole grains, beans, or leftover veggies to give it a little extra kick .

“ Only the pure in heart can make a good soup.”

—Ludwig Van Beethoven, German Composer

– 10 –

Baked Stuffed Bell PeppersStuffed vegetables are a staple on holiday tables . This rich version uses bell peppers—the color is your choice—that are stuffed with a delightful nut-whole grain-veggie medley .

Prep Time: 10 minutesCooking Time: 30 minutesYield: 4 servings

Ingredients:2 cups cooked grain (brown rice, quinoa, millet)2/3 cup crushed almonds or walnuts1 onion, finely chopped1-2 cloves garlic, finely minced4 celery stalks, finely chopped4 bell peppers (green, red, or yellow)1/2 cup parsley, chopped2 teaspoons olive oil or gheesalt to taste

Directions:1 . Sauté onion and garlic with oil for 1 minute .2 . Add celery and sauté for 3 minutes .3 . Mix with remaining ingredients, except peppers and crushed nuts .4 . Preheat oven to 350 degrees .5 . Cut off tops of peppers and scoop out insides .6 . Steam peppers until slightly tender .7 . Fill each with stuffing and top with crushed nuts .8 . Place in casserole dish with 1/8 inch water, bake in oven for 30 minutes

and serve .

Note:Adapted from Healing with Whole Foods: Asian Tradition and Modern Nutrition, by Paul Pitchford .

“ We give advice by the bucket, but take it by the grain.”

—William R. Alger, American Theologian

– 11 –

Apple Rosemary Cornish Game HensPrep Time: 10 minutesCooking Time: 40 minutesYield: 2 servings

Ingredients:1-1 3/4 pound Cornish game hen, halved lengthwise2-3 apples, peeled and diced1 cup cranberries (fresh or frozen)1/2 cup apple cider1/2 cup maple syrup2 twigs fresh rosemary, left whole2 teaspoons currysea salt and freshly cracked pepper

Directions:1 . Preheat oven to 400° F .2 . Sauce: combine the apples, cranberries, maple syrup, apple juice, curry and

rosemary twigs in saucepan over medium-high heat . Stir frequently, blending all ingredients and bring to boil .

3 . Decrease heat to low, cover saucepan and simmer, stirring frequently, until the apple pieces are soft and berries break open and release their juice . This will take about 8-10 minutes .

4 . To prepare the hen: Rinse the halves and pat dry with paper towels . Sprinkle with salt and pepper .

5 . Place the hen with rosemary twigs underneath, skin side up, on a foil covered baking sheet .

6 . Cover each hen half with sauce, coating generously .7 . Roast hen halves until golden and juices run clear, about 25 minutes .8 . Add juice from roasting to the sauce and bring to boil once again, then reduce

and simmer for about 3 minutes, allowing it to thicken .9 . Transfer hen to plates . Serve with sauce and use rosemary twigs as a garnish .

“ Goodness comes out of people who bask in the sun, as it does out of a sweet apple roasted before the fire.”

—Charles Dudley Warner, American Author

– 12 –

Sautéed Greens with Pine Nuts and RaisinsWith a nod to Sicily—where broccoli rabe is served in just this way—this fun recipe is a dressy way to serve greens .

Prep Time: 10 minutesCooking Time: 10 minutesYield: 6 servings

Ingredients:1/4 cup pine nuts2 tablespoon olive oil1/2 bunch mustard greens, chopped1/2 bunch kale, chopped1/2 bunch dandelion greens, chopped1/2 teaspoons sea salt1/3 cup raisins

Directions: 1 . Toast pine nuts on a cookie sheet in a 325° F oven for 5 minutes . Set aside .2 . Heat olive oil .3 . Add greens, sea salt and raisins . Stir and cook 5 minutes .4 . Turn off heat, add in pine nuts and transfer to serving dish .

Notes: Sprinkle with lemon juice before serving .

“ Inject a few raisins of conversation into the tasteless dough of existence.”

—O. Henry, American Short Story Writer

– 13 –

Curried MilletServe this tantalizing pilaf at your next holiday meal . The curry-ginger flavor and the crunch of pumpkin seeds and cashews will make this your favorite way to eat millet .

Prep Time: 5 minutesCooking Time: 20 minutesYield: 4 servings

Ingredients:1 cup dry-roasted millet1/2 cup crushed cashews3 tablespoons pumpkin seeds1 teaspoon curry powder1 teaspoon grated ginger1 teaspoon sea salt2 cups stock or water

Directions:1 . Boil the stock or water in a pot .2 . Add all the ingredients, bring to a boil, reduce heat to low and simmer for 20-

25 minutes, until all the liquid is absorbed .3 . Fluff with a fork and serve warm .

“ Without the curry, boiled rice can be very dull.”

—C. Norcote Parkinson, English Writer

– 14 –

Ball-O-NutsSweets are everywhere you turn during the holidays . This fun-to-make recipe offers a healthy whole food alternative to the sugary, corn syrup -laden offerings so prominent this time of year .

Prep Time: 10 minutesYield: 10–15 balls

Ingredients:6 dates, soaked1/2 cup rolled oats, soaked with dates3/4 cup almonds1/2 cup sesame seeds3/4 cup poppy seeds1/2 cup apple cider1/2 cup brown rice syrup

Directions:1 . Soak dates with oats in water for a few hours, then drain excess water .2 . Add all ingredients except poppy seeds into a blender . Blend until chunks

become very small, but are still apparent .3 . Form little balls with the mixture, then cover in poppy seeds .

Variations:You can also squeeze lemon or ginger juice into the mixture .

“ If heaven drops a date, open your mouth.”

—Chinese proverb

The holidays are joyous . But they can also be stressful .

It’s easy to get overstimulated or become exhausted

from the whirlwind of shopping, events and family drama .

This year, why not do the holidays differently? Here

are some of IIN’s favorite self-care tips . Use them and

you’ll not only save your sanity, you will learn to deeply

appreciate the wisdom that lives during this special

time of year .

— RELAX —

– 16 –

Be HappyMartin Seligman is a psychologist, “happiness researcher” and author of “Learned Optimism .” He showed this exercise helped measurably increase people’s happiness levels, even when performed for just one week .

Your Blessings 1 . Before you go to bed each night, write down three good things that

happened during the day .

2 . Next, write down why each of these things happened . If you don’t know why, then guess or even make something up .

“ Ever since happiness heard your name, it has been running through the streets trying to find you.”

—Hafiz of Persia

– 17 –

In With the Positive, Out With the NegativeYou must have a steady daily diet of positive inspiration to stay centered during the holidays . According to the Reverend Dr . Iyanla Vanzant, what you put in the mind, comes out of the mind . Dr . Vanzant believes the easiest way to crowd out negative thoughts before they appear is to start your day by filling your mind with inspiration .

How?

In the form of inspirational books . Choose your favorite—there are hundreds of titles to choose from . These are Vanzant’s favorites:

The 30 Day Mental Diet (DeVorss & Company) by Willis Kinnear: “The practice of right thinking for the purpose of producing definite desired results… .simmers down to the essential fact that we should make a habit of entertaining in mind only those thoughts and ideas which we wish to experience in outward form . If the experience is not right, change the thought or pattern which is the cause of it .”

The Sacred Yes: Letters from the Infinite (Sounds True Inc .) by Rev . Deborah L . Johnson: Comparing yourself to others causes stress . “There is no need to compare and contrast your journey with that of another . Your journey is authentic and unique .”

The God Memorandum (Frederick Fell Trade) by Og Mandino: “Greet each day with love in your heart . Praise your enemies and think ‘I love you’ silently to all you meet .”

“ The excursion is the same when you go looking for your sorrow as when you go looking for your joy.”

—Eudora Welty

– 18 –

Draw a PictureTo determine how his cancer patients are really doing, Dr . Bernie Siegal, author of A Book of Miracles, has them draw pictures . “The drawings speak for the soul and the body in symbols that we can interpret,” he says . This ingenious idea works for non-cancer patients, as well . Anytime you want to calm down and distress, pull out a piece of paper and a handful of crayons . Do this daily throughout the holidays if you’d like .

“ Art is the desire of a man to express himself, to record the reactions of his personality to the world he lives in.”

—Amy Lowell, American Poet

– 19 –

Reach OutThe winter holidays are traditionally a time of community and of gratitude for the wonderful people in your life . This can be a lonely time, however, if you feel you don’t have family or friends who truly accept, support and nourish you .

You can eat all the brown rice and kale in the world, but if you feel isolated and alone, you are not going to be living life at full capacity . Think about the people you know—both close friends and mere acquaintances—who lift you up and leave you feeling powerful and supported . The holidays are a perfect time to enjoy time with one or more of these caring people . Meet for a quick morning run, an after-noon cup of tea, an after-work supper, or even a quick phone chat .

“ Just as food is needed for the body, love is needed for the soul.” —Osho, Indian Mystic

– 20 –

Avoid CrazymakersFriendship is primary food . It should nourish you .

Just as spending time with supportive people helps lift your holiday spirits and maintain your mental and emotional health, spending too much time with negative people can leave you feeling stressed, emotionally fragile, and exhausted .

Think of the people in your life who drain you . Plan on limiting your contact with these individuals during the holidays . See how much lighter you feel .

“ Choose your friends wisely—they will make or break you.”

—J. Willard Marriott

– 21 –

Develop an Awareness PracticeHolidays can be frenzied and stressful or peaceful and joyous . You get to choose the one you prefer . An awareness practice can help you slow down and be at peace . Prayer, meditation, and ritual meals are all common awareness practices found in many religions and spiritual traditions . Awareness practices are designed to quiet the busy mind, relax the body and bring a sense of attunement with existence .

Here, from IIN founder Joshua Rosenthal, is a simple awareness exercise, designed for anyone to do . Do it daily, or as needed to bring instant calm .

• Sit in a relaxed, comfortable position, breathe through your nose and notice how the air is slightly cooler going in and slightly warmer going out .

• Place one hand over our heart and one hand over your belly. • Feel your heart beating and thank your heart for being there for you all

day every day, pumping your blood and keeping you alive . • Feel your belly, noticing the rise on the inhale and the fall on the exhale. • Thank your belly for digesting all the food you eat. • Sit silently with your eyes closed, and allow yourself to be with yourself. • When you feel ready, take a deep inhale and exhale, open our eyes,

rise and move back into your day .

“ When we slow down, we experience the sensation that life is just perfectly okay the way it is.”

—Joshua Rosenthal, Founder of IIN

– 22 –

RestOffice parties, open houses, holiday cocktail hours, last-minute- shopping, wrapping gifts late into the night—there is so much going on during the holidays that it is easy to skimp on sleep . Don’t . Sleep is when your body restores and regenerates itself . It’s also a time when the soul rejuvenates and recharges itself .

A strong, well-rested body and soul are the best supports you have to joyfully carry you through this wondrous season . Go easy on the caffeine, alcohol, and rich food, so your body can enjoy deep, unbroken, restorative sleep . Try your best to get at least seven hours of sleep each night . And take a nap during the day if your body asks for it .

If you find yourself struggling to drift off, aromatherapy can be a great help . Sleep-inducing scents include lavender and bergamot . Apply a drop to your pillow or the inside of your wrist—or use a special aromatherapy diffuser .

“ Give your stress wings and let it fly away.”

—Terri Guillemets

– 23 –

Go For a Walk. Or a Run. Or a Swim.Find time in your holiday schedule for a daily walk, run, or half-hour dance break . Exercise is one of the easiest, cheapest, and most invig-orating ways to squash whatever anxiety you’re feeling .

Studies show just 30 minutes of physical activity on most days is all that’s required to reap big benefits . Regular aerobic exercise lowers levels of stress hormones . For many people, exercise helps relieve depression as effectively as antidepressant medication .

“ Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.”

—John F. Kennedy, 35th American President

– 24 –

Go SlowDuring the holidays, it’s easy to feel as if there aren’t enough hours in the day . These days are often full of duties, obligations, and busyness . It’s easy to spend your time doing things you don’t really want to do, yet feel you should .

If you can’t make your days less busy, how can you make them feel more luxurious? More festive? Where can you find ease in the midst of stress? How can you cultivate the art of going slowly?

“ There is more to life than increasing its speed.”

—Gandhi

– 25 –

Morning PagesMade popular by Julia Cameron in The Artist’s Way, morning pages are a special tool to use to ensure calm, creativity and joy . Writing them daily help ensure a smooth, happy holiday season .

How they work: Every morning, upon waking, sit with a paper and pen . Begin writing . Write whatever you’d like . Write for at least three hand-written pages . Write whatever crosses your mind . Nothing is too petty, too bad, or too silly to write down . Nobody will be reading this, so write it all . No censoring . Write quickly or write slowly . Find a pace that works for you .

All the angry, frustrated, sad, whiney emotions that you write in the morning would otherwise stand in the way of you being your best you . By doing early morning pages, you get all those repressed thoughts out of your system so you can live your life and realize that you are not your mind and you are not your thoughts . You are a spiritual being in a material world, moving forward toward the life you deserve, which is the life you truly came here to live .

“ As you move toward a dream, the dream moves toward you.” — Julia Cameron,

American Spiritual Writer

Give your friends and family the gift of wellness this

year with unique gifts that nourish the body, mind,

soul—and even the planet .

Here, we proudly show off the genius of IIN students

and graduates .

— GIVE —

– 27 –

Give a Flower GardenHave a salad aficionado in your life? Give them something just different enough: InTheKoop’s Incredible Edible Flower Garden . These flowers are not only lovely to look at, they are delicious to eat . Nasturtium leaves and blooms add spice to any salad . Bachelor buttons? Who thought you could pick them and then eat them? English daisies are a tasty addition to any greens . Several additional varieties add to the fun . What a delightful table you will set with these flowers sitting on your plate!

Specializing in pre-packaged gardens, InTheKoop’s wide range of organic offerings (everything from salad to salsa gardens) come with seeds, a planting medium, planters, and step-by-step instructions . InTheKoop is the brainchild of Laura Baldwin, IIN Class of 2009 .

Price: $24 .95Go to: inthekoop .com

– 28 –

Carry Your Water in StyleFitness lover or mega-athlete—everyone needs a smart-looking water bottle . Affirm stainless steel bottles feature an ergonomic design made to stay put during sweaty workouts . Choose your message: Inspired, Gratitude, Peace, or Tread Lightly . The bottles come with two different caps, for your sipping style . Choose 17 ounce, 26 ounce, and 32 ounce sizes; royal blue or brushed stainless steel . Whatever size you buy, a portion of the sale is donated to Nature Conservancy .

Affirm Water was started by Alicia Grimaldi, Class of 2004 .

Price: $23 .99 for your choice of 17-ounce bottle with bottle-carrying tote made from 100% recycled PETE .

Go to: affirmwater .com

– 29 –

Chocolate CheerWhat’s a holiday without chocolate? Gnosis is one of our favorites . Made from ethically sourced raw cacao, low-glycemic sweeteners, nutrient-dense superfoods, and medicinal herbs; Gnosis products are both decadent and functional . They are also raw, vegan, organic, and kosher .

The Dark Collection is a gift box that will delight any chocolate lover . It contains 1 each: Dazzling Darkness Bar, Fleur de Sel Bar, Grenada OrigiNib Bar, Madagascar OrigiNib Bar, 1 Bali OrigiNib Bar, .5 lb . Aphrosidia Hot Chocolate Mix and .5 Cacao Nibs .

Gnosis was started by Vanessa Barg, IIN Class of 2006 .

Price: $71 .50Go to: gnosischocolate .com

– 30 –

Gluten-Free GivingLiving without gluten often means living without pancakes, muffins, cookies, and other wheat-based goodies that so many people take for granted . No longer! Purely Elizabeth’s extensive line of gluten-free products and mixes make it easy for your wheat-free friends to enjoy their old favorites .

Purely Elizabeth’s Gluten-Free Sampler is sure to be a hit . Featuring Perfect Pancake Mix, Blueberry Muffin Mix, Chocolate Chip Cookie Mix; it’s not only made sans gluten, all products are completely devoid of dairy products and refined sugar .

Elizabeth Stein, Class of 2008, launched PurelyElizabeth, a line of all-natural baking mixes using nutritious alternative grains and superfood seeds . Products are free of sugar, dairy, wheat, and gluten .

Price: $27 .00Go to: purelyelizabeth .com

– 31 –

Juiced UpWe all have that friend who is on a perpetual juice fast . Delight her with a luxury gift kit from Pressed Juicery . The Greens Kit includes an array of green juices designed to detox, alkalize and nourish the system . It contains 2 each of the following seven juices: Chlorophyll H2O, Greens 1, Greens 2, Greens 3, Greens 4, and Green Alkalizer .

Packaged in a cool-looking gift box and delivered straight to her door, it’s a thoughtful way to make her next juice cleanse even easier .

Pressed Juicery is owned by Carly Brien, IIN Class of 2009 .

Price: $110 .00Go to: pressedjuicery .com

– 32 –

Your Love on a ChainPretty and sensual, JeWELLry offers a gentle reminder to love yourself so you can open your heart, receive love, and share it with others . All products are handcrafted and infused with reiki healing energy by Nishani Wellness, and are available in a variety of metals, with optional freshwater pearls and conflict-free diamonds .

The sterling silver iloveme necklace with freshwater pearl is eye-catching with just enough of an edge . Cool and gorgeous .

JeWELLry is owned by Arielle Fierman, IIN Class of 2008, who designs and crafts all the iloveme necklaces by hand .

Price: $275 - $1,015Go to: bewellwitharielle .com

– 33 –

Chocolatier-in-ChiefYou know that foodie friend? Or maybe it’s your sister . The one who is always on the cutting edge of the latest food trend . NibMor—the company known for organic vegan cacao goodies—has created the ultimate gift: Make Your Own Chocolate Kit . Designed to give the amateur confectioner the chance to create her own chocolate with one pound NibMors Cacao Powder, one pound NibMor Cacao Butter, a NibMor Recipe and a Chocolate Mold . She can add her own signature twist with additions like nuts, spices, dried fruits or anything else that strikes her fancy

NibMor was created by Jennifer Love and Heather Kenzie, IIN Class of 2009 .

Price: $47 .00Go to: nibmor .com

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The Healthy ReadEveryone needs one great kitchen guide . A book that talks food, tips, and recipes . Clean Food is that book . It’s perfect for anyone new to green living . Clean Food empowers readers to eat fresh, seasonal, minimally processed food . Plus it contains 100 yummy vegan recipes that reinforce the Clean Food message .

Pantry basics, food charts, and meal suggestions help kitchen newbies gain their culinary footing fast .

Clean Food (Sterling Publishing) was written by Terry Walters, IIN Class of 2001 .

Price: $30 .00Go to: terrywalters .net

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Stilettos & Self DefenseSelf Defense may not be the first holiday gift option that pops to mind, but Jennifer Cassetta’s may change this . Her Stilettos and Self Defense series give women a new way to look at protecting themselves . “Designed for women who enjoy being a woman and have control of their own lives,” the series shows various different real-life scenarios with defensive, protective countermoves .

The DVD Three Pack feature Jennifer’s bestselling Stilettos and Self Defense, Improvised Weapons, and Defensive Tactics .

Jennifer Cassetta is a certified personal trainer, three-degree HapKiDo black belt, and graduate of IIN Class of 2005 .

Price: $69 .95Go to: stillettosandselfdefense .com

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For the Eco Moms on Your ListSchool food remains notoriously bad . With more and more children in the United States suffering from obesity, diabetes, attention and learning differences, autism, and allergies, now is the time to jump in and do something about what the next generation is eating . Enter Lunch Wars (Tarcher) . This passionate, powerful, and very real account of our youth’s daily diets comes from a bold mother who offers real suggestions on how each of us can make changes .

Amy Kalafa graduated from IIN’s Class of 2004 .

Price: $17 .95Go to: angrymoms.org

http://integrativenutrition.com