The goal of Sherlock TruHealth is to help people consider the delicious, energizing, health-promoting whole foods, plant-based diet for health, the environment and a world with less cruelty. The importance of lifestyle factors to short- and long-term health is convincing in the body of research literature, and the ability of food to harm your health and keep you sick, or promote your health and keep you thriving, is clear. Let me know if you have any questions, or if I can help you meet your individual health goals or those of your workplace.
Check out Melissa on The Exam Room Podcast:
Classes are continually being formed at various venues, so check back often, or email me at to be put on my email list.
Food for Life: Kickstart Your Health with Plant-Based Nutrition (FULL)
5-week class series
Wednesdays, Feb 12, 19, Mar 4, 11, 18 (no class Feb 26)
Time: 6 p.m. - 8:00 p.m.
Location: 112th and Pacific, Omaha, NE
This class is like a dinner party every week for 5 weeks! This Food for Life series is based on scientific studies favoring whole grains, legumes, vegetables and fruits which can help prevent or control diabetes, cardiovascular disease, blood pressure, other chronic diseases, greatly lower risk for cancer, as well as improving energy and mood. Food is medicine. We will focus on delicious, nutrient-dense foods, not limiting quantity. Samples provided each week and the final week is a delicious and fun plant-based potluck. This class is the most popular one I teach, receives very positive reviews from attendees, and gets the most dramatic results. The class always fills. Due to the small class of this class, please register by emailing me at email@example.com.
One-Time Class/Workshop, 3 hours
Coming up in March, 1:00 - 4 p.m.
When beginning a plant-based diet, it's easy to get stuck due to decades of dietary habits. This workshop is a three-hour intro where you will learn tips on how to get started with some easy, go-to whole food plant-based meals that will become a part of your regular meal rotation. I still make these dishes even though I've been plant-based for ten years. Learn how whole, plant-based foods low in fat and sugar fight chronic disease and keep you feeling your best without counting calories or measuring portions. Attendees will help prep the food we will enjoy for lunch. You will leave with great information, motivation, inspiration and instructions for new menu items into incorporate into your own meal rotation. This is a great, introductory class to get you started or re-spark your motivation with some delicious, easy meals. Bring a friend for a couple hours of fun day focused of learning, fun and food!
One-to-One Coaching to a Plant-Based Lifestyle
With my training at Creighton in Lifestyle Medicine, I am working with people one-on-one to help them transition to a plant-based diet in a way that I can give individualized attention to their specific needs, and goals. This is not medical advise; it's all about the food! Most sign up for six months, but I also offer three month plans. Based on what is requested, we do goal-setting, may do store tours, cooking demos, discussion of specific hurdles or menu creation. For more information, please see my website here under Services/Coaching. Email me if you are interested in discussing whether this may be for you.
Corporate Teaching is something I love to do, whether its a Lunch & Learn, Food for Life class, cooking lessons for a group outing, or something else. If you know an organization who cares about employee health and may be interested in a group or corporate event, let me know!
Monthly community interest group
Click here for info and to sign up:
I am a co-organizer of this group, which was formed as one of hundreds of community groups after the documentary Plant Pure Nation. Meetings are held monthly to learn together about all the benefits of a whole food plant-based lifestyle and have a sense of community. We have different presentations and speakers, and all learn from each other. We also share experiences, and of course, food! The potlucks are to die for! Sign up for the Meetup so you find out about all meetings and register for them so we know how many are coming. https://www.meetup.com/Plant-Powered-Omaha/
Various times and places around the Omaha area
Meet up with others for plant-based food at restaurants in Omaha. Sign up to the Meetup.com group to receive email notifications of gatherings.
Healthy for a Lifetime One-Day Conference 2020
Educational Community Conference
Saturday, October 17, 2019
This event in October was a huge success, with almost 1200 people from 22 states! Don't miss the news on upcoming events.
Also see the Facebook page and Twitter account for Healthy For a Lifetime
Recipe of the Month:
Black Bean Potato Enchiladas with Avocado Cilantro Sauce
Although it's so tempting to provide a hearty soup or stew recipe, instead I'm giving you this enchilada recipe by This Savory Vegan. No faux cheese, but all the creaminess and flavor you can handle.
FOR THE AVOCADO CILANTRO SAUCE
1-2 tsp water or veggie broth
1/2 red onion roughly chopped
2 cloves garlic roughly chopped
1 1/2 tsp cumin
salt to taste
1/2 bunch cilantro stems removed
1/4 cup water
FOR THE ENCHILADAS
1 russet potato peeled and roughly chopped
2 tsp water or veggie broth
1/2 red onion diced
1 bell pepper diced
1 can black beans drained and rinsed
1 1/2 tsp cumin
salt to taste
1 1/2 cup red enchilada sauce separated
8 corn tortillas
OPTIONAL TOPPINGS cilantro, jalapeños, avocado slices
FOR THE AVOCADO CILANTRO SAUCE
Heat veggie broth or water in a pan over medium heat. Add red onion, garlic, cumin and salt to the pan. Saute 5 minutes until onions begin to soften. Add onion mixture, avocado, cilantro and water to a blender. Blend on high until combined. Pour into a bowl and set aside.
FOR THE ENCHILADAS
Add potatoes to a pot and cover with water. Bring to a boil and simmer about 10 min. until potatoes are fork tender. Drain and set aside.
While potatoes are boiling heat veggie broth or water in a pan over medium heat. Add red onion, bell pepper, black beans, cumin, salt and 1/4 cup enchilada sauce to the pan. Saute until onions and bell pepper are softened - approx. 5-7 minutes.
Place the pot you used to cook the potatoes back on the stove. Add drained potatoes, 1/2 the avocado cilantro sauce and 1/4 cup of enchilada sauce to the pot. Using a potato masher or wooden spoon, partially break apart potatoes until they are combined with the sauce, leaving some chunks for texture. Add bell pepper, bean mixture to the potatoes and stir to combine.
Preheat oven to 350 degrees. Wrap tortillas in a damp paper towel and steam in the microwave for 30 seconds. Cover the bottom of a baking dish with 1/2 cup of enchilada sauce. Fill each tortilla with approx. 1/4 cup of filling and roll up to contain the filling. Place each filled tortilla seam side down in the baking dish. Top with remaining enchilada sauce and place in the oven for 20 minutes. Remove from the oven and allow enchiladas to cool for 5 minutes. Top with remaining avocado cilantro sauce and any optional toppings you are using. Serve and enjoy!
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A whole food plant-based diet is a diet based on minimally processed, nutrient-dense foods from plants, including vegetables, whole grains, nuts, seeds, legumes (beans, peas & lentils) and fruits, but with no animal products like meat, fish, dairy, eggs. Processed or highly refined foods like bleached flour, refined sugar, and oil are minimized. This diet is typically chosen for health or because of its positive impact on the environment. It can be considered a high carb, low fat way of eating and has been shown to prevent, treat and even reverse chronic disease such as heart disease and diabetes. This is the way of eating promoted by Sherlock TruHealth
A vegan diet includes no animal products, but may include unhealthy, processed or fried foods and oils. Veganism is a way of living which seeks to exclude, as far as is possible and practicable, all forms of exploitation of, and cruelty to animals for food, clothing, medical testing or any other purpose.
Generally, a vegetarian diet excludes meat. Lacto-ovo vegetarians eat dairy and eggs. "Lacto" means milk." "Ovo" means eggs. A pescatarian adds fish to a vegetarian diet.
The paleo diet consists of foods that can be hunted or fished like meat, organ meat and seafood and foods that can be gathered like eggs, fruits, vegetables, mushrooms, nuts, seeds, herbs, and spices. It has in common with a whole foods plant-based diet, an emphasis on fruits and vegetables, with little to no oil and sugar, but it restricts carbohydrates. It is considered a high protein, low carb diet. The Ketogenic diet is a way of eating that promotes the metabolic formation of ketone bodies by causing the body to use fat (rather than carbohydrate) as its principal energy source. It's referred to as many different names – ketogenic diet, low carb diet, low carb high fat (LCHF). A keto diet consists of 80% fat and little to no carbohydrates. Staples are fish, meat, eggs, dairy, oils, and green vegetables. Pasta, rice and other grains, potatoes, and fruits are strictly prohibited.
The broad body of research supports a Whole Foods Plant-Based diet as the best for long-term health
The Cleveland Clinic, a world premier hospital for heart disease treatment, recommends a plant-based diet.
Kaiser Permanente, one of the largest health insurers, advocates for a plant-based diet. Why? Because it's good for business. It keeps people alive and healthy.
The American College of Lifestyle Medicine (ACLM) is the professional medical association for physicians, medical professionals, allied health professionals and those with professional careers devoted to advancing the mission of lifestyle medicine, including a whole foods plant-based diet.
Several prominent physicians and researchers promote a whole foods plant-based diet such as Dr. Dean Ornish, Dr. Caldwell Esselstyn, Dr. T. Colin Campbell, Dr. John McDugall, Dr. Neal Barnard, Dr. Michael Gregor, Dr. Kim Williams and others.
Actuaries for Sustainable Healthcare, an international association of actuaries dedicated to achieving long-term sustainability of health care financing systems through the use of whole food plant-based nutrition.
American Diabetes Association (ADA) in its 2017 Standards of Medical Care in Diabetes, the American Diabetes Association maintains that a plant-based eating pattern is an effective option for type 2 diabetes management and encourages clinicians to always include education on lifestyle management.
American Heart Association states on their website that eating a mostly plant-based diet was associated with a 42 percent reduced risk of developing heart failure among people without diagnosed heart disease or heart failure, and states: “The AHA strongly endorses the consumption of diets that include a wide variety of fruits and vegetables throughout the day, both as meals and snacks. Fruits and vegetables are high in nutrients and fiber and relatively low in calories and hence have a high nutrient density.”
American Institute for Cancer Research (AICR) suggests that no single food or food component can protect you against cancer by itself. But research shows that a diet filled with a variety of vegetables, fruits, whole grains, beans and other plant foods helps lower risk for many cancers.
American Medical Association (AMA) has called on U.S. hospitals to improve the health of patients, staff and visitors by offering plant-based meals and meals that are low in fat, sodium and added sugars, eliminating processed meats, and providing and promoting healthful beverages. They have also passed a resolution recommending healthier foods in the Supplemental Nutrition Assistance Program (SNAP), formerly known as Food Stamps, because economically disadvantaged patients are at the highest risk for diabetes, obesity and other serious problems.
American Public Health Association (APHA) has called on federal food assistance programs to emphasize vegetables, fruits, legumes, grains, and nondairy vegetarian foods.
Institute of Medicine of the National Academies in its 2009 report, School Meals: Building Blocks for Healthy Children, recommends that the USDA adopt standards for menu planning, including increasing the amount and variety of fruits, vegetables, and whole grains.
Academy of Nutrition and Dietetics (formerly the American Dietetic Association): “It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the lifecycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes.”
American Cancer Society Guidelines on Nutrition and Physical Activity for Cancer Prevention recommends eating a healthy diet, with an emphasis on plant foods and limiting processed and red meat, eating at least 2 ½ cups of vegetables and fruits each day, choosing whole-grain breads, pasta, and cereals (such as barely and oats) over those made from refined grains, choosing vegetables, whole fruits, and other low-calorie foods instead of calorie-dense foods.
Physicians Committee for Responsible Medicine, a national nonprofit organization representing 12,000 physician members and more than 150,000 lay members actively promote a plant-based diet, and have worked with more than 100 hospitals and health care providers to also support a plant-based diet.
From the book by Michael Gregor, How Not to Die:
After Dr. Ornish proved that heart disease could be reversed without drugs or surgery, he thought that his studies would have a meaningful effect on the practice of mainstream medicine. After all, he effectively found a cure for our number one killer! But he was mistaken--not about his critically important findings regarding diet and disease reversal, but about how much influence the business of medicine has on the practice of medicine. In his words, Dr. Ornish "realized reimbursement is a much more powerful determinant of medical practice than research."