18grains Nutrition Boot Camp

Enrollment in the 18grains Nutrition Boot Camp provides you with the most cost-effective holistic health plan that is designed to make permanent positive changes to your health, increase your vitality, and maintain your ideal weight while providing you with ongoing guidance every step of the way. The 18grains approach will give you the step-by-step instructions and tools that will give you the power to take control of your own health.

This is not a diet, this is a lifestyle.

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Nutritional Consulting

Whatever your health goals may be, 18grains can provide you with the guidance to take responsibility for your own health and wellness.

10 Day Health Challenge

A 10 day seasonal detox with recipes designed by our professional chef. Get ready to reset, rejuvenate, and reset with this self-guided online program.

What’s in Season?

Relish in the bounty of spring with seasonal, local produce and a plethora of recipes that will keep you busy all season long.

After Haley’s lecture series with the San Rafael Fire Department, both myself and the members of the department are more conscious of our nutritional choices. While on duty our energy level and mental sharpness is critical to our job performance. Haley has taught us how to make healthier choices in our food and recipes selections to support us physically and mentally. It’s not uncommon to hear department members say “Haley wouldn’t approve of that.”  She has changed the way we look at nutrition.


Firefighter/Paramedic, San Rafael Fire Department, San Rafael, CA

I had been struggling with how to get my husband and myself to consistently eat a more healthful diet. Working with Haley was great because she helped us understand what we were eating, how it was affecting our health and fitness goals and what changes we could make to most effectively meet those goals. In just a few weeks, Haley guided us through those changes and we noticed differences immediately.


Speech Language Pathologist, Windsor School District, Windsor, CA

Haley was really able to help me come up with a wide variety of ideas for healthy eating, incorporating greens and other necessary nutrients into my everyday diet with more ease: ideas that made day-to-day eating easier, efficient, and even cost-effective. Taking care of yourself isn’t always going to be quick and efficient, the knowledge that Haley has the ability to share can make that process easier, and more fun!


Founder, Michelle Sanders Communications, Seattle, WA

Haley is so knowledgeable and still there are no stupid questions with her. I could come to her with really basic or very technical questions and she always took the time to make sure I got my answer and learned something useful. Plus, as a somewhat recent vegetarian, she guided me through a meal plan that not only helped me get the protein I needed but keep my intake of empty carbs down.


Imagine H2O, Oakland, CA

Haley currently lives in Larkspur, California and works with clients throughout the Bay Area. She co-founded the 10 Day Health Challenge and is currently getting her Masters of Science in Holistic Nutrition from Hawthorn University.


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This Week On The Blog

Two Winter Salads

Winter Maple Salad with Butternut Squash Since most of us are right in the midst of heavy holiday eating, I decided that this week’s recipes should be a few light, versatile salads- great for lunches, dinner parties, or even holiday side dishes. Chicory, a bitter winter lettuce that is easy to find at farmers markets this time of year, is great paired with a simple maple dressing and sweet pomegranate seeds. Maybe you’ve heard of chicory root, which is roasted, ground and used as a coffee alternative. The leaves of the same plant can be eaten raw or braised, and there are many varietals, ranging from broad-leafed to frilly, and deep purple to pale yellow. Any varietal works for this recipe, and radicchio, endive, or escarole are fine alternatives too. Chicory is an excellent source of potassium, vitamin C, and folate. For the salad: 1 head of romaine lettuce, washed, dried, and shredded 2 cups chicory, washed, dried, and chopped finely 1/4 cup pomegranate seeds 1 cup butternut squash, cubed and roasted 3 Tbs. toasted slivered almonds For the dressing: 1/4 cup extra virgin olive oil 1/4 cup 100% pure maple syrup 4 Tbs. apple cider vinegar 1 lemon, juiced 1 Tbs. dijon mustard To roast the squash: Preheat oven to 425 degrees F. Cut the ends off and then cut squash in half (separating the thinner end from the rounder, wider end). Using a sharp knife or a good peeler, peel of the skin and cut squash into 1-inch cubes, removing the seeds. Put in a large bowl and toss with a few tablespoons of olive oil and a sprinkle of salt... read more

Rødkål Red Cabbage & Cauliflower Mash

Rødkål: Sweet & Sour Red Cabbage This brilliant-colored cabbage dish is something I’ve been eating for either Thanksgiving or Christmas for as long as I can remember. It wasn’t until now, though, that I found out about its origin- and how to spell it. Rødkål (pronounced “roy-kle”, I think) is a traditional Danish dish, brought to our family by a dear family friend. My grandmother is Portuguese and my grandfather is English, so there is no Scandinavian to speak of, but somehow this dish became a fixture at the holiday table and was passed down to me. It’s a crowd-pleaser: tangy, sweet, and a great sidekick to turkey and cranberry sauce. Ingredients: 1 head red cabbage, shredded finely 2 Tbs. balsamic vinegar 1 lemon, juiced 5 oz. current jelly (about half a jar) 1/2 tsp. salt 1/2 tsp. fresh ground black pepper Heat a few tablespoons of olive oil in a large saucepan, then add the shredded cabbage. On medium heat, stir for 7 or 8 minutes until the cabbage begins to wilt. Then add the rest of the ingredients, turn heat to medium low, and let simmer for 50 minutes, stirring often. Season with more salt and pepper if desired, and serve hot. This dish keeps well for several days if stored in the fridge, as the flavors meld together even more. It’s also excellent on leftover turkey sandwiches!    Katie’s Cauliflower Mash Here’s dish #2 from this year’s Thanksgiving dinner! Cauliflower is a great alternative to mashed potatoes, plus is has more nutritional value. Like red cabbage, cauliflower is part of the Brassica family, which is known for... read more

Whole Foods: Everyone’s doing it! (and you should too)

  A few months ago we talked a lot about what is the difference between a Whole Food and a Refined Food. We learned that when foods remain relatively intact from the time they are harvested to the time you pop ’em in your mouth, they are the most supportive to your health. The closer a food is to its original state, the more nutrients- vitamins, minerals, enzymes, and fiber- are available for your body to absorb. Adequate nutrient intake helps every single process that goes on in your body– from brain function to muscle building to digestion.   Now that you have to vocab down from that last post, I thought it would be helpful to explain in more detail WHY whole foods are so important.   Benefits of consuming whole foods   Greater physical and mental energy. Whole foods often make you feel more satisfied and leave you feeling full longer. When you consume a food that is intact (i.e. it doesn’t have a part of it removed, like a refined grain), blood sugar levels become balanced, which reduces cravings and gives you more even, prolonged energy throughout the day. Strong immune system. Improved immune system function decreases the risk of degenerative diseases such as heart disease, diabetes, and cancer. Weight loss. A diet based on whole foods decreases obesity risk because it cuts out processed and damaged fat, added sugars, and synthetic ingredients, all of which have been show to cause weight gain. Healthy digestive system. Consuming primarily whole foods is easier on the digestive system and prevents the onset of many allergies. Fresh food has enzymes built in, which helps us... read more
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