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2/21/2021 0 Comments

Meals under $4 Series - Meal #4

This Caribbean inspired dish contains an underrated ingredient – herring. Herring is considered an oily fish, similar to sardines, and is a great source of omega 3’s. When you want to include more fish in your diet, opt for smaller fish like sardines, anchovies, and herring to keep things affordable.
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Caribbean Smoked Herring- Cost: $3.75 per serving

This recipe is- appetizer, dairy free, dinner, egg free, gluten free, lunch, nut free,
paleo, pescatarian, seafood, side dish, soy free, sugar free
Ingredients:  3 servings, 15 minutes & 6 ingredients
  • 8 ozs Smoked Herring Fillet
  • 1 tbsp Extra Virgin Olive Oil
  • 2 Tomato (diced)
  • 1/2 cup Red Onion (diced)
  • 1 1/2 tsps Dried Thyme
  • 1/4 Lemon (juiced)
Directions:
  1. Bring a small pot of water to a boil. Add smoked herring and boil for 5 minutes. Drain and rinse the herring and set aside.
  2. Heat the olive oil in a pan over medium heat. Add the tomatoes, onions, thyme and lemon juice. Cook for about 5 to 8 minutes, or until soft.
  3. Chop the smoked herring and add to the pan. Cook for 2 more minutes. Transfer to a bowl and enjoy!
Side Notes:
Serve it With Crackers, rice, roti, bread or boiled yam.
Make It Spicy- Add hot pepper slices and cook them with the tomatoes and onions.
No Lemon Juice-Use lime juice or apple cider vinegar instead.
Fresh Herbs-Use double the amount of fresh thyme instead of dried thyme.
Storage- Refrigerate in an airtight container up to 2 days.
Serving Size- One serving is equal to 1/2 to 3/4 of a cup. This recipe will yield more servings if served as an appetizer.

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2/14/2021 0 Comments

Meals under $4 Series - Meal #1

This cozy and warming soup is packed full of flavor thanks to some simple dried spices that you probably already have on hand. Do not underestimate the power of lentils! They may be small, but they are packed full of nutrition, cook easily (no soaking required), and are super affordable. A large bag of dried lentils only costs $4 and can be turned into multiple meals.
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Spicy Coconut Lentil Soup - Cost: $2.50 per serving

This recipe is- anti candida, appetizer,  dairy-free, dinner,  egg free,  gluten free,  low glycemic, nut free,
one pan, pescatarian,  side, soup, soy free, sugar free, vegan, vegetarian
Ingredients:  4 servings, 40 minutes &  10  ingredients

  • 1/2 cup Brown Basmati Rice (uncooked)
  • 1/2 cup Dry Lentils (uncooked)
  • 1/4 cup Unsweetened Shredded Coconut
  • 2 tsps Smoked Paprika
  • 1 tsp Chili Powder
  • 1/4 tsp Turmeric (ground)
  • 1 tsp Cumin (ground)
  • 1/2 tsp Sea Salt
  • 7 cups Water
  • 1/4 cup Cilantro (optional, chopped)
Directions:

  1. Rinse the dry rice and lentils in a fine mesh sieve and add to a large pot along with the shredded coconut, smoked paprika, chili powder, turmeric, cumin, and sea salt. Add the water to the pot and bring to a boil. Once boiling, reduce the heat to a simmer.
  2. Cook for about 25 to 30 minutes, or until the lentils and rice are cooked through. Divide into bowls and garnish with cilantro (optional). Enjoy!
Side Notes:

Serving Size- One serving is equal to approximately 1.5 to 2 cups of soup.

Meal Prep-This soup can be made ahead and stored in the fridge. Reheat on the stove or in the microwave before serving.

Leftovers- Store in the fridge for up to 5 days. Freeze for up to 3 months.

Likes it Creamy- Swap out some of the water for coconut milk.

Likes it Really Spicy- Add cayenne pepper.

No Smoked Paprika- Use regular paprika.

More Veggies- Add chopped kale, spinach, mushrooms, bell peppers, carrots, celery or any other favorite vegetables.
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1/30/2021 0 Comments

Why Eat Seasonally?

Seasonal food, meaning produce purchased and eaten around the time that it’s harvested, is fresher, tastier, and even more nutritious than out-of-season food. Also, foods in-season tend to be less expensive, and have less of an impact on the environment because they aren’t being shipped long distances or stored for extended periods of time.

So who won't want fresher, tastier and more nutritious foods that are easier on 
your wallet, while also benefiting the environment and supporting your local economy? I know I like all those aspects while trying to eat within each season hence why I started the Seasonal Food Winter Series pertaining to getting more information out there.  

Another way to look at seasonal eating is that nature gives us what we need when we need it.
For example,  cool and juicy fruits like cucumbers, mangoes and watermelons arrive in the warmer months to keep us hydrated, while hearty pumpkins, persimmons, sweet potatoes, and vitamin C-filled citrus prepare our bodies for the cold months of winter.

Eating seasonally is nature’s way of keeping us balanced. And while we live in a world where you can find just about any food at anytime and anywhere, there are many reasons why you should stick with nature’s plan.

How can you eat more seasonally this winter?

Below is a recipe that can help with eating in the winter season...


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Roasted Butternut Squash Harvest Bowl

This recipe is- appetizer, dairy free, dinner, egg free, gluten free, low glycemic, lunch, nightshade free,
nut free, pescatarian, side dish, soy free, sugar free, vegan, vegetarian
Ingredients- 40 minutes / 9 ingredients
  • 4 cups Butternut Squash (diced into cubes)
  • 2 tbsps Extra Virgin Olive Oil (divided)
  • 3/4 cup Quinoa (uncooked)
  • 1 1/4 cups Water
  • 8 cups Kale Leaves (finely chopped)
  • 1 tbsp Balsamic Vinegar
  • Sea Salt & Black Pepper (to taste)
  • 1/2 cup Pumpkin Seeds
  • 1/2 cup Dried Unsweetened Cranberries
Directions-
  1. Preheat oven to 420ºF (216ºC) and line a baking sheet with parchment paper. Toss the butternut squash in half the olive oil and spread across the sheet. Bake in the oven for 20 to 25 minutes, or until lightly browned.
  2. Combine the quinoa and water in a sauce pan. Place over high heat and bring to a boil. Once boiling, reduce heat to a simmer. Cover with a lid and let simmer for 12 to 15 minutes, or until all water is absorbed. Fluff with a fork and set aside.
  3. Heat remaining olive oil in a large skillet over medium-low heat. Add kale and saute until wilted (about 3 to 5 minutes). Turn off the heat.
  4. Add the quinoa, roasted butternut squash and balsamic vinegar to the skillet then toss until well mixed. Season with sea salt and black pepper to taste.
  5. Divide into bowls and top with pumpkin seeds and dried cranberries. Enjoy!

Side Notes:
No Butternut Squash- Use sweet potato, carrots or beets instead.

Save Time- Use frozen bagged butternut squash.

Leftovers- Keeps well in the fridge up to 3 - 4 days.

Extra Flavour- Toss the butternut squash in cinnamon before roasting.

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12/22/2020 0 Comments

Day 11- 12 Days of Healthy Easy Meals

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Maple Glazed Chicken Wings

This recipe is- appetizer, barbecue, chicken, dairy free, dinner, egg free, gluten free,
grain free, low FODMAP, lunch,  nightshade free, nut free
Ingredients:  4 servings, 30 minutes &  6  ingredients
  • 2 lbs Chicken Wings
  • 2 tbsps Extra Virgin Olive Oil
  • 1/4 tsp Sea Salt
  • 1/4 cup Maple Syrup
  • 1/4 cup Tamari
  • 4 stalks Green Onion (sliced)

Directions:
  1. In a bowl, combine the chicken with oil until well coated. Season with salt.
  2. In a separate bowl, whisk together the maple syrup and tamari.
  3. Grill the chicken over medium-high heat, turning frequently until golden brown, about 20 minutes.
  4. Brush the maple tamari mixture onto the chicken and grill for 1 to 2 minutes per side. Divide onto plates, top with green onions and enjoy!

Side Notes:

Leftovers-Refrigerate in an airtight container for up to three days. For best results, reheat in the oven at 350ºF (177ºC) for 8 to 10 minutes.

Serving Size-One serving is equal to approximately seven chicken wings.

More Flavor- Add some chili flakes for spice. Use garlic-infused oil.

No Tamari- Use coconut aminos or soy sauce instead.

No BBQ- Cover the chicken wings in oil and bake in the oven at 400°F (200°C) for 35 minutes or until cooked. Glaze and broil the wings for 1 to 2 minutes per side.

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    Categories

    All Anticandida Appetizer Autoimmune Ayurvedic Wellness Beef Breakfast Chicken Dairy Free Dessert Dinner Egg Free Fermentation Foods Gluten Free Grain Free Herbal Products Herbal Remedies Ketogenic Low FODMAP Low Glycemic Lunch Meal Plan Overview & Evidence Misc Nightshade Free Nut Free One Pan Dishes Paleo Pasta Pescatarian Salads Seafood Seasonal Dishes- Winter Shakes Snacks Soup Soy Free Vegan Vegetarian

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 Linnette Johnson, MS, MA CNS-Candidate
BCHN® - Candidate
Nutrition Coach & Educator
Ayurveda Wellness Coach
Mindfulness Meditation Coach
Herbalist

Tel: ​240. 406. 4857
info@5ElementsCoaching.org


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