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Foundations of Health Through Food and Spirit

Would you like to prepare nutritious meals that are quick and easy to make?

As I have been going to the grocery stores the past few weeks I have noticed something. The produce isles are full and the processed and packaged isles have been empty.

We have been out of work a few times over the years and tight on money many times and I have learned a few things I want to share. 

1- processed foods often cost more money.

And they weaken your immune system.

2- My energy is higher when I eat nutrient dense foods like fruits, veggies, nuts, legumes, whole grains, lean meats.

And they strengthen your immune system.

3- I am satisfied longer when I eat better food choices. 

And my moods are stable. (Nutrient dense foods are brain foods.)

4-A few main staples go a long way.

What are some staples to have in your fridge or pantry: onions, garlic(or garlic powder), celery, carrots, potatoes(red are better), and spices.

Food preparation tip:

choose one protein, one fat, veggies(aim for 5 colors on your plate), and spices.

You can make many different meals with different combinations from the above list.

A little spice goes a long way and creates variety.

I hope this helps and gives you some ideas to improve your meals.



Do you want to learn how to create a foundation of health to influence you and your family’s health and wellness? Are you wondering how to do this and how to fit this in with busy schedules?


This is one of many tips you will learn in the Foundations of Health Through Food and Spirit class starting soon.


I invite you to join:

Foundations of Health through Food and Spirit

12-Week Open Enrollment Online Class:

Group Coaching Schedule:

Classes starting the week of March 21st from the comfort of your home, online via zoom

Tuesdays: 6:00 PM MT/ 7:00 PM CT

Wednesdays: 9:00AM MT/10:00 AM CT

Thursdays: 11:00 AM MT/12:00 AM CT

Individual Coaching Available


What you will get:

Clarity. There will be no guesswork

Weekly group coaching calls relevant to you. (60 minutes)

Opportunity to talk about you specifically.

Support and encouragement in class and in a Facebook group.

Quick and easy recipes.

Tools to empower and diffuse negative thoughts and behaviors as taught in the “Like Dragons Did They Fight Book”: Like Dragons Did They Fight Free Download (likedragonsfree.com)

Discover how nourishing your body, mind, and spirit will help you overcome challenges and fulfill your daily tasks.


This program focuses on learning and growth physically, mentally, and spiritually. I ask questions to help you discover what you need, to connect with yourself, and help you create your plan to “nourish your whole yourself.”


What will your life look like, feel like, and sound like to “experience the joy of wellness” and improve your quality of life?


"These tools have helped me not feel blind sighted or surprised." Client


I invite you to invest in your health today. Sign up for a complimentary session to assess your needs and goals and get you started today.

https://www.marquellebrown.com/programs




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