Join me for a discussion at the Presidio Library in San Francisco. I will share strategies to help you:
detect unsettled emotions in your body
calm your nervous system
redirect that energy towards better food (and non-food) behavior.
Date: Wednesday, October 4, 2023
Time: 6-7pm
Cost: Free
Reserve your spot here!
Have you found yourself in the binge-restrict cycle or turning to food when you're overwhelmed by strong emotions and the physical sensations that accompany those feelings? Has it ever felt like something takes over inside and you're no longer in control of your actions when you’re in the presence of food?
Each one of us is made up of multiple parts (e.g. the doer, the hypervigilant, the controller, and the peacemaker, to name just a few). The part that makes you turn to food has its own personality and valid reasons for being — even if it's acting out and driving you crazy. In order to foster a more peaceful relationship with food and self, we must acknowledge, understand, and attend to this part that takes over. For instance, the doer in you may become hyper productive or rational in the face of anxiety, sadness, or loneliness, leaving you feeling distracted temporarily but ultimately, disconnected and out of touch with your own needs.
Join me at the Sausalito Library to learn about some of the most common eating personalities, where they come from, and how to identify their underlying non-food needs that, when left unmet, can make you turn to food.
Better understand why you to turn to food when you logically know it only provides temporary relief
Explore the psychology of eating, the nervous system’s role in food habits, and the intersection between emotions and your behavior in the kitchen
Follow up on the hunch that your relationship with food today may be connected to emotional wounds or upsetting events you experienced earlier in life
Explore the five most common eating personalities that I see in my client work
The emotions and experiences that trigger each personality to take over
How to respond to those triggers so you feel calmer in your body and more capable of making intentional food choices
Three key mindsets that will help you get to a more connected, regulated place and begin healing your relationship with food and self
Date: Wednesday, February 1, 2023
Time: 6-7 PM
Location: Presidio Library
Cost: Free
Have you found yourself in the binge-restrict cycle or turning to food when you're overwhelmed by strong emotions and the physical sensations that accompany those feelings? Has it ever felt like something takes over inside and you're no longer in control of your actions when you’re in the presence of food?
Each one of us is made up of multiple parts (e.g. the doer, the hypervigilant, the controller, and the peacemaker, to name just a few). The part that makes you turn to food has its own personality and valid reasons for being — even if it's acting out and driving you crazy. In order to foster a more peaceful relationship with food and self, we must acknowledge, understand, and attend to this part that takes over. For instance, the doer in you may become hyper productive or rational in the face of anxiety, sadness, or loneliness, leaving you feeling distracted temporarily but ultimately, disconnected and out of touch with your own needs.
Join me at the Sausalito Library to learn about some of the most common eating personalities, where they come from, and how to identify their underlying non-food needs that, when left unmet, can make you turn to food.
Better understand why you to turn to food when you logically know it only provides temporary relief
Explore the psychology of eating, the nervous system’s role in food habits, and the intersection between emotions and your behavior in the kitchen
Follow up on the hunch that your relationship with food today may be connected to emotional wounds or upsetting events you experienced earlier in life
Explore the five most common eating personalities that I see in my client work
The emotions and experiences that trigger each personality to take over
How to respond to those triggers so you feel calmer in your body and more capable of making intentional food choices
Three key mindsets that will help you get to a more connected, regulated place and begin healing your relationship with food and self
Date: Wednesday, October 26, 2022
Time: 7-8 PM
Location: Sausalito Library (Edgewater Room - lower level)
Cost: Free
Behind-the-scenes shot of a cooking class
The spring cooking class featuring 15-minute pantry meals was so much fun that I wanted to meet again for a summer class. We’ll be reaching for more pantry staples like tahini, grains, halloumi (if you eat dairy), and chickpeas. But the stars will be fresh summer produce including summer squash (or zucchini), juicy tomatoes, sweet carrots, and soft herbs like basil, mint, and dill.
Summer Squash Market Bowl with Yogurt Tahini Sauce (2 recipes in one)
A Heroic Herb Sauce (it makes use of all your soft summer herbs, freezes beautifully, and goes with practically anything savory)
Several suggestions (+ a bonus demo) for quick meals featuring the herb sauce, many of which are no-cook or low-cook.
Bonus: In the recipe PDF I’ll include a surprise recipe we won’t cook in class. It’s a simple four-ingredient, French bistro-inspired meal. Hint: It includes asparagus and is an elevated but unfussy lunch that comes together quickly and is a pleasure to eat.
*All recipes are vegetarian. As always, I’ll share ideas for gluten- and dairy-free options and ways to add animal protein, for those who want it.
Your spot will not be reserved until you register and your payment is received.
You will receive the recipes, grocery list, and prep instructions ahead of time.
You can cook along with me during the class (you're welcome to make one, some, or all of the recipes with me), or you can sit back, watch, and make the recipes on your own time.
This class will be recorded. If you cannot attend live, you are welcome to register and I will send you the recording and all recipes and other PDFs listed above. You will also have email access for any questions that arise later.
Date: Saturday, July 23, 2022 on Zoom
Time: 11 a.m. to 12:30 p.m. PST
Cost: $40
Payment Details:
U.S. Participants
Venmo: katie@wholenourishment.net (@KatieSchmidt_WholeNourishment | last 4 digits of phone: 8478)
Paypal: katie@wholenourishment.net (Please choose "Sending to a friend" option)
European Participants: I use Wise, formerly Transferwise. (No fees for either party. Sender does NOT need a Wise account). Please e-mail me for account details: katie@wholenourishment.net
Eating on the run, ordering takeout, or snacking through meals can save us in a pinch. But it can also be draining to eat reactively. When food becomes an afterthought, we inevitably feel undernourished and unsatisfied, fighting what feels like an insatiable appetite for comfort and indulgence.
Many of my private clients and group program participants have shared that their mindless or emotional eating habits would not be as bad if they had a few quick and nourishing meals to fall back on when they feel tired and hungry. On the flip side, studies looking at the impact of eating behavior on emotional well-being show that restrained eaters —- those who "watch what they eat" —- or those who are otherwise chronically deprived (whether due to intentional restriction or neglecting to consistently eat complete meals) are more likely to experience dysregulated moods, low self-esteem, and emotional distress.
All of these completely normal stumbling blocks served as the inspiration behind this upcoming cooking class. My goal is to help you learn dependable ways to cook simply and eat well — so you don’t feel deprived or unsatisfied. Together, we will walk through three healthy recipes that use straightforward pantry ingredients and go from countertop to kitchen table in 15 minutes or less.
While often overlooked, carving out space for food in our daily life is a valuable skill we can cultivate as part of the emotional healing in the kitchen and beyond. I've seen how infusing more intentionality into our food life supports the deeper aspects of healing that I help my clients with — whether that's developing awareness of body cues and emotions, learning how to better cope with difficult sensations, or addressing unresolved trauma, body image struggles, or the binge-restrict cycle.
I hope you’ll join me for this hands-on cooking class that shows we don’t need loads of time or ingredients to prepare and enjoy meals that can restore the body and mind!
Spring Minestrone with Shells & Peas
Mediterranean Apricot Grain Salad
Skillet Egg Flatbread with Avocado
Bonus: In the recipe PDF, I'll include a 4th(!) meal. It's one of my favorite speedy shortcut meals that requires no cooking, just assembly.
*All recipes are vegetarian. The first two are vegan, with options to add dairy if desired. All recipes are gluten-free or have the option to be made gluten-free. Substitution suggestions will be included in the recipe handout that you'll receive upon registration. I also share substitution recommendations and answer questions in class.
Your spot will not be reserved until you register and your payment is received.
You will receive the recipes and grocery list after you register.
You can cook along with me during the class (you're welcome to make one, two, or all three of the recipes with me), or you can sit back, watch, and make the recipes on your own time.
Date: Saturday, May 7, 2022 on Zoom
Time: 11 a.m. to 12:30 p.m. PST
Cost: $40
Payment Details:
U.S. Participants
Venmo: katie@wholenourishment.net (@KatieSchmidt_WholeNourishment | last 4 digits of phone: 8478)
Paypal: katie@wholenourishment.net (Please choose "Sending to a friend" option)
European Participants: I use Transferwise (No fees for either party. Sender does NOT need a Transferwise account). Please e-mail me for account details: katie@wholenourishment.net
Over the course of this six-week program you will learn vital tools to help you better understand and manage the emotional eating cycle, develop awareness and resilience to triggers and difficult emotions, build a balanced plate without restriction, and consciously nourish yourself.
For many, the period of festive celebration can also be a landmine of overwhelming food situations, triggering social or family dynamics, and feelings of sadness or loneliness that lead to working out our emotions through food (and other self-sabotaging behavior). It is my hope that this workshop will help you to develop supportive, affirming, and nourishing patterns this year.
Over the course of this six-week program you will learn vital tools to help you feel safe in your body, manage the emotional eating cycle, build resilience to triggers and difficult emotions, create a holistic care plan, and consciously nourish yourself.
Consider joining me for a special, interactive workshop if:
You’re preoccupied with food and body
You use food to numb, distract, or self-soothe
You feel stressed, guilty or confused about your food choices
You’d like to stop those swings between restriction and overeating
Through a blend of experiential exercises, visual diagrams and discussion, you will come away with a foundation of practices to strengthen attunement to your body and emotions, create anchors of calm and clarity in your food life, and take deliberate steps towards conscious nourishment.
Uncover the root cause of your emotional eating
Learn the three Wise Mind states and how they can help you create a peaceful relationship with food
Understand what Conscious Nourishment looks like in real life, and obstacles to achieving it
Discover practical strategies and a 3-part framework to cultivate your Wise Mind and guide food and self-care choices, without rigidity or fear.
Date: Friday, March 5
Time: 9-10:30am PST
Location: Zoom (link will be provided upon registration)
Cost: $40
To create group safety and allow for quality discussion, this workshop will be limited to 15 people. Your spot will not be reserved until you have registered at the link below, and sent payment via Paypal (see link for details)
Cancellation for a full refund can be made up to 48 hours prior to the workshop (by 9am PST on Wednesday, March 3rd).
There will be a waitlist. If registration is full and you would like to be placed on the list, please email me directly (katie@wholenourishment.net)
Join me for a mind-body cooking workshop on Zoom for some light and bright spring recipes and strategies to feel mindful and at ease with food.
A live cooking demo, from start to finish (+ the recording afterward)
3 spring-inspired recipes
The 3-Bite Technique. (A detailed walkthrough of a mindful eating tool designed to help you ACT on your “Wise Mind” to make intentional food choices. I will be screen sharing!)
Thai Noodle Summer Salad
Multipurpose Asian Dressing
Almond Raspberry Cake Bites (featuring chickpea flour!)
The noodle salad and cake bites are gluten-free and vegan. As always, variations will be suggested during the demo!
This is a one-hour, donation-based cooking workshop on Zoom. I appreciate your support of the thought, preparation, and time that I devote to these workshops.
Suggested Donation: $10-$20
U.S. Participants
Venmo: @KatieSchmidt_WholeNourishment (last 4 digits of phone: 8478)
Paypal: katie@wholenourishment.net (Please choose "Friends/Family" option)
European Participants
I use Transferwise (No fees for either party. Sender does NOT need a Transferwise account). Please e-mail me for account details: katie@wholenourishment.net
The workshop will take place on Zoom on Friday, June 5th at
11:30 am PDT (San Francisco) / 2:30 pm EDT (New York) / 20:30 CET (Zurich).
SPIRITED SELF CARE: Community coming together to create a wellness-filled weekend on social media during SIP.
This is a wellness event on Instagram, hosted by Spirited Marin. Join me for a live conversation with Daniela Kratz of Farmhouse Lab as we discuss how to incorporate an intuitive, joyful approach to eating in everyday life.
No registration needed. Be sure you’re following me on Instagram (@whole.nourishment) and that you’re in Instagram at 4 pm on Saturday. You will be alerted of the live conversation and can click to join.
In collaboration with SF Advanced Health, an integrative health clinic in San Francisco, I will be hosting a free educational seminar on Zoom.
I will share strategies for building healthy habits during times of stress and anxiety and realistic steps to establish nourishing rituals in the kitchen.
The cooking demo will feature one of my favorite kitchen rituals: making chickpea flatbread! I'll walk you through the steps of making this simple, protein-rich, gluten-free skillet recipe and show you how I turn it into a meal.
DATE: Wednesday, May 20
TIME: 6:30 pm PDT / 9:30 pm EDT
LOCATION: Zoom (you’ll receive the Zoom link when you register)
COST: Free!
Join me for a mind-body cooking workshop on Zoom for a practical but flavorful, never-before-seen meal idea and strategies to feel more mindful and at ease with food during this stressful time.
A live cooking demo, from start to finish (+ the recording afterward)
All-Seasons Indian Skillet recipe (a one-pot meal + a bonus recipe)
A walk-through of seasonal variations and two possible serving styles: One-Pot Meal and Bowl Meal
A handout of my Indian Skillet Formula: a flexible framework to help you create your own Indian skillet any week of the year.
The useful “Wise Mind” model to help you overcome food guilt and make the food choices you WANT to be making for your weight and well-being. (I will be screen sharing!)
All-Seasons Indian Tomato Skillet
Coconut Mint Chutney
Variations will be suggested to make the skillet dairy-free or tomato-free
This is a one-hour, donation-based cooking workshop on Zoom. I appreciate your support of the thought, preparation, and time that I devote to these workshops.
Suggested Donation: $10-$20
U.S. Participants
Venmo: @KatieSchmidt_WholeNourishment (last 4 digits of phone: 8478)
Paypal: katie@wholenourishment.net (Please choose "Friends/Family" option)
European Participants
I use Transferwise (No fees for either party. Sender does NOT need a Transferwise account). Please e-mail me for account details: katie@wholenourishment.net
The cooking demo will take place on Zoom on Friday, May 15th at
11:30 am PDT (San Francisco) / 2:30 pm EDT (New York) / 20:30 CET (Zurich).
Join me, in collaboration with the Sausalito Public Library, for a free cooking demo on Zoom to learn how to make sauerkraut!
During this demo, I will share:
A simple step-by-step method for homemade sauerkraut
My favorite ways to incorporate sauerkraut into meals
The unexpected mental health benefits of making and eating fermented foods
Date: Tuesday, May 5
Time: 11:30 am - 12:00 pm PDT
Cost: Free
Email Tula at tbiederman@sausalito.gov to register and receive the Zoom link and password.
Katie Schmidt, MPH, is a Behavioral Food Therapist who helps her clients cultivate a healthy relationship to food and body. Katie recently moved to Sausalito after six years living and working with clients in Switzerland and Spain.
Katie Schmidt, MPH
Behavioral Food Therapist
Are you bored with your meals? Needing more variety? Snacking or drinking more than you'd like? Eating at weird times of the day? Or eating foods you don't normally eat?
As we navigate this pandemic and shelter at home, we might be experiencing the full range of emotions. It's normal for our eating to feel a bit off as well. But I strongly believe two things: 1) Food should be a source of nourishment and joy in our life. 2) Meals can be a welcome reprieve and an anchor in an otherwise repetitive and mundane daily routine.
This virtual cooking workshop via Zoom is for you if you're looking for practical but flavorful pantry meal ideas and you want strategies to feel more mindful and at ease with food during this stressful time.
A fun, live demo cooking the meal, from start to finish (+ the Zoom recording afterward)
Mexican Pantry Bowl recipe (You'll get THREE recipes in one!)
A handout of my Bowl Meal Formula: a flexible framework to help you create your own bowl meals each week
3 valuable mindset strategies to help you make intentional food choices that you feel good about!
Green Salsa Grains & Black Beans
Cumin & Orange-Spiked Carrots
Smoky Citrus Dressing
Variations will be suggested to make it grain- or bean-free
Pictures don’t do this meal justice. It’s that good! ;-)
This is a one-hour, donation-based cooking workshop on Zoom. I appreciate your support of the thought, preparation, and time that I devote to these workshops.
When the pandemic broke out and shelter at home orders began, I wanted to provide quick support in the kitchen by offering several free, mini cooking demos. Many of you have written to me sharing that you've received a lot of value from these demos.
It brings me so much joy and satisfaction to connect with you and provide this support for your life with food. And I’d love to bring more substantial value by offering one-hour cooking workshops where I can walk you through full meals, from start to finish. To make this sustainable for me, I'm asking for a donation. I've suggested a donation range below because I want to be sensitive to the fact that this is a financially difficult time for so many. I hope these workshops continue to support you during this challenging time.
Suggested Donation: $10-$20
Payment Details:
U.S. Participants
Venmo: @KatieSchmidt_WholeNourishment (last 4 digits of phone: 8478)
Paypal: katie@wholenourishment.net (Please choose "Friends/Family" option)
European Participants
I use Transferwise (No fees for either party. Sender does NOT need a Transferwise account). Please e-mail me for account details: katie@wholenourishment.net
The cooking demo will take place on Zoom on Friday, April 24th at
11:30 am PDT (Seattle/San Francisco) / 2:30 pm EDT (New York/Miami) / 8:30 pm CET (Paris/Madrid).
Katie is a Behavioral Food Therapist who helps her clients cultivate a healthy relationship to food and body by equipping them with everyday tools in Intuitive Eating, mindfulness, emotional resilience and whole food nutrition. In 2018, Katie moved to Sausalito after six years living and working with clients in Switzerland and Spain. She sees clients in her offices in Sausalito and San Francisco, as well as online.
Katie Schmidt, MPH
Behavioral Food Therapist
Join me for another free LIVE cooking demo on Zoom — I’m making a Pear Chia Pudding where the pear flavor is sweetly infused throughout the pudding. And I’m excited to share a few unusual twists and toppings that will make your chia pudding extra special.
I love having chia pudding on hand because it's:
Make-ahead friendly
Highly customizable
Suitable for breakfast or a snack
Rich in fiber and omega-3 fatty acids, which = gut-friendly = immune-boosting
To download a copy of the recipe, sign up below.
Meals should be an opportunity for both calm and joy in our day. But whether it's due to a busy work week or a pandemic-induced quarantine, it's easy to fall into a cooking rut repeating the same uninspired meals over and over.
That's why I'm excited to share some new ideas and inspiration with you in a free 30-minute cooking demo on Zoom! I’ll be making the Egg & Greens Flatbread with Yogurt & Herb Sauce pictured above. And you’ll get TWO recipes in one!
The cooking demo will take place on Zoom Friday, April 3rd, at 11:30 am PDT (Seattle/San Francisco) / 2:30 pm EDT (New York/Miami) / 8:30 pm CET (Paris/Madrid).
Join me at the Sausalito library to learn about a holistic mind-body approach to gut wellness! No fads, no diet talk. Just genuine, accessible and realistic tips to bring greater ease to our life with food.
Topics will include:
The gut-friendly habit Europeans have which we should adopt too
The most overlooked gut-friendly foods you already have in your kitchen.
How emotions impact the gut
Meal-time rituals for better body awareness, emotional regulation & digestion
Join Katie to learn a sustainable and effective non-diet perspective on nutrition that benefits your physical and emotional well-being.
You didn’t eat pizza last night, why are you bloated?
It’s not just what you eat, it’s how you eat and your state of mind that determine how well you digest your foods and the nutrients that come along with them.
Join Katie Schmidt, MPH, Integrative Nutrition Health Coach and Greyback INVI for a hands on night of learning all about the mind-gut connection and non-diet practices for better digestion… just in time for summer.
You’ll learn:
The mind-gut connection and why food is only one aspect of a healthy gut
Practical hands-on tips for alternatives as we approach the summer food/drink season
Nourishing food and mindset tips for better digestion
Come solo or bring a friend, and to kickoff your new relationship with your gut, attendees will be guided through a mindful eating exercise.
(picture provided by CAP Beauty)
Come learn how dieting negatively impacts our digestion and walk away with nutrition and mindset tips for a more balanced and intuitive relationship with food and your body.
Getting back into a cooking routine after summer holidays can be a challenge. But with a few fall pantry essentials and cooking strategies, this transition can be a breeze!
Join me to kick-start new, healthy and sustainable habits in the kitchen for simple and delicious cooking for the cold months ahead!
The workshop will include a discussion about:
Cooking Demo & Tasting: Roasted Vegetable & Lentil Salad with Tahini Dressing
Price: 35€
E-mail me to register: wholenourishment[at]gmail[dot]com
Join us for an afternoon in the park to get your body prepped for summer!
I'm teaming up with Eliza, the fabulous yoga instructor of The Natural Yogi, to share our favorite everyday strategies for supporting digestion, keeping cool, and feeling light & energized all summer long.
**This includes everything above + a bonus:
You'll also get a cheat sheet with our food + yoga strategies to take home!
Please visit my Meetup page to reserve your spot and pay in advance via Paypal!
For questions, e-mail me at: wholenourishment@gmail.com
Join me for a Sunday afternoon rendezvous in the park!
Even if the air is cool, we'll find a warm, sunny spot to sit. So bring a towel to sit on and a sweater, and I'll bring something warm to sip. :-) We'll have time to get to know each other and then I'll share some ideas for how we can take better care of ourselves this season. Keep reading for details of the talk.
The change of seasons can affect our energy, mood, productivity, digestion, and appetite. Autumn especially brings a dry, light, coolness to the air that leaves us feeling scattered, anxious, and feeling a bit chilly.
But what if I told you there are small, simple tweaks we can make to our daily routine that balance these negative side effects? Well, there are! And yes, they really work!
I'll be sharing my go-to cooking, nutrition, and lifestyle tips to help simplify your days, bring focus and clarity to your thoughts, calm and ground your energy, and nourish and warm you from the inside out.
• Best cold weather cooking techniques for optimal digestion + warmth
• Autumn's superstar foods we all want to be eating
• My go-to anti-anxiety ritual + how to incorporate it into your routine
• A handout with a seasonal food + lifestyle chart to guide your cooking + daily routine
• Special homemade Autumn treats + recipes
What: A special reflexology + food + lifestyle summer workshop to cleanse and declutter body and mind for light + easy living all summer long
Where: Katie's Home (6 min bus ride from Bahnhof - address provided upon registration). Free visitor parking available for those driving.
When: Sunday, 24 July 10 am - 1 pm
Cost: 30 CHF
I'm teaming up with Natural Healing Practitioner, Asja, to offer a special workshop all about daily practices we can incorporate for light and easy living during these casual summer days (and all year long).
Here are the highlights:
Some personal thoughts on reflexology
If you're like me, you might not be very familiar with reflexology. But I bet you have enjoyed a massage before where the masseuse applied pressure to specific points on the feet, hands, or ears? This is a natural healing technique that has beneficial effects on different organs and systems in the body. And this is also the basis of reflexology. I first experienced the use of pressure points during a Thai massage years ago. I felt so clear headed and calm afterwards, and ever since I've wanted to learn more about what I can do at home (e.g. self-massage!) to target these reflex zones and get similar benefits.
This is exactly what Asja will teach us in the workshop! Keep reading for details.
Asja will:
