The

Singer's Guide to
Not Getting Sick!

Five Steps Towards a Healthier

IMMUNE SYSTEM
Includes a one-week meal plan!

Jennifer Taverner, RHNC

www.highnotehealth.ca
 Hi! I'm Jen!

I'm a Registered Health & Nutrition

Coach and owner of High Note
Health! I also happen to be a
professional opera singer!

As you probably know, singing for a

living means your livelihood
depends greatly on the state of
your health. It can involve lots of
travel, long days of rehearsals,
sometimes epic four hour
performances, and if you're feeling
run down, those tiny little vocal
cords are often the first to notice.

No singer wants to perform under the weather, or worse, have to

cancel an important gig because they're sick. You feel disappointed in
yourself, and like you're letting down everyone involved in the
performance. And of course - no sing, no pay! The glamorous life of a
self-employed artist #amiright?

But there are steps we can take to strengthen our immune system and
defend ourselves as best we can. It starts with everyday lifestyle and
nutrition habits. In this guide, I'm going to walk you through the five
top strategies for building a rock solid immune system, so you can feel
your best, onstage and off! I've even included a one-week Immune
Boosting meal plan to get you started in the right direction!

OK, ready to dive in??

 1. Hydration
DRINK WATER! I know, I just blew your mind, right? Ok, I realize I’m probably telling
an experienced singer that they need to hydrate, and you’re probably thinking “DUH!”
But it’s about more than just keeping our vocal folds lubricated (which we all know is
super important, right!?). Any amount of dehydration weakens our immune system.
Water is needed for about a million bodily functions, and if we don’t drink enough,
those processes slow down and we are more susceptible to illness.

We need water for all of our detoxification pathways. We flush out harmful toxins
through our sweat, urine, and poop! Poor detoxification leads to a build up of nasty
stuff in our system.

We also need water to make mucous! Sounds gross, but our mucous membranes are
part of our first line of defence when it comes to fighting off bacteria and viruses. They
need to be adequately mucous-y so they can trap harmful microbes and prevent them
from attaching to your cells. This is why it’s common to catch a virus while traveling by
plane. Not only are you in close quarters with a couple hundred strangers for several
hours, you’re stuck in a very dry environment. So drinking water during your flight is
important, but it’s also crucial to drink plenty of water the day before you fly so you’re
sufficiently hydrated!

Finally, we need plenty of water to make lymph! That’s the fluid that carries your white
blood cells (think of them as your little immune soldiers) throughout your body and
delivers them to your cells. The more water you drink, the better your lymph flow! To
really get that lymph a-flowing, move your body!!

TRY THIS: Drink up! Aim for at

least half a liquid ounce for every
pound you weigh (ex. 160lbs,
drink 80oz which is about 10
cups). Find water too boring?
Jazz it up by infusing citrus fruits,
berries, cucumber, or mint and
keep a large pitcher in the fridge.
Sparkling water (unsweetened)
and herbal teas also count!

© 2020 High Note Health

 2. Sleep
There’s no way around it, you NEED to prioritize your sleep if you want to remain in
good health. Adequate sleep (at least 7 hours of actual time asleep) is critical to the
state of your immune system. When our stress hormones are high (we’ll get into the
topic of stress a bit later) they interfere with the our T-cells ability to kill viruses.
When we sleep, these stress hormones are at their lowest which allows the T-cells to
do their job more efficiently. Chronic lack of sleep leads to a constant fight-or-flight
state and increased inflammation in the body, and inflammation is at the root of
nearly every condition - from the common cold to heart disease and cancer.

But getting a good night’s sleep isn’t always easy. Especially when you don’t have a
regular routine! As performers, our schedules can flip flop back and forth all the time -
10am rehearsals one week, and 8pm performances the next. It can be hard to maintain
a regular bedtime routine. And if you’re a singer who’s working all over the world,
you’ve got that whole jet lag thing to think about too!

So what to do? Make sleep non-negotiable and focus on improving the QUALITY of
your sleep. Stick to a routine as best you can!

Here are some things you can try:

Make your room as dark as possible. Black out curtains, no glowing electronics. A cool
room is also key.
Limit your screen time before bed. The blue light from your TV, computer, and phone
disrupts your natural melatonin production. Turn them off and hour before bed, or at
the very least use the “night shift” function to reduce the blue light. You can also invest
in a pair of blue light glasses (check Amazon).
Don’t snack before bedtime!
Limit caffeine consumption to early in the day. Also, that post show cocktail (or 3) may
seem like it helps drift you off to la-la land, but alcohol can negatively affect the quality
of your sleep.
A regular exercise routine can help support better sleep. Just don’t do intense workouts
in the evenings.
If you have that “tired but wired” feeling, consider a Magnesium supplement an hour
before bed. Magnesium Glycinate or bis-glycinate are easiest on the tummy.
Take time to UNWIND! Have a cup of chamomile tea, soak in the tub, read a book!

© 2020 High Note Health

 3. Foods to Avoid
Did you know that 70-80% of our
immune system resides in our GUT!!
That’s right, the gut plays a huge part
in protecting our bodies from harmful
pathogens. A HEALTHY gut, that is.
The foods we eat have a significant
impact on the state of our gut lining.
When the gut lining is intact, it protects
us by stopping toxins from entering the
bloodstream, like a sturdy fence. But if
the lining is compromised we end up
with holes in our “fence” and a less
effective barrier against these
pathogens which end up circulating in
our blood and causing an immune
reaction. This is called intestinal
permeability or “leaky gut”.

So what foods contribute to leaky gut? Unfortunately, A LOT of the common foods
found in a standard American diet (the SAD diet). Diets high in processed foods, sugar,
refined carbs, gluten, soy, seed oils, corn and artificial preservatives are highly
inflammatory and do the most damage to the gut. We’ve become too reliant on food
“products” for convenience, and have strayed from our natural, human diet of real,
unprocessed, whole foods.

If you’re feeling overwhelmed and like you need to overhaul you’re entire way of life,
start with this: DITCH THE SUGAR. As far as our immune health goes, sugar is the
devil. Sugars and simple carbs (cuz they breakdown into glucose) significantly impair
your neutrophil activity. Neutrophils are white blood cells that engulf and destroy
bacteria, particularly important in preventing bacterial infections. Sugars also
decrease our lymphocyte response (white blood cells that fight viruses).

© 2020 High Note Health

So picture this: you start the day off
with a bagel or a donut (simple
carbs), have a mid-morning
Pumpkin Spice Latte (pure sugar),
grab a sub for lunch (bread -
refined carbs) and then pasta for
dinner (again, refined
carbs)....you’re setting yourself up
for a chronically depressed immune
system! Another fun fact about
sugar - a glucose molecule is
similar in structure to vitamin C, so
they compete for transport into the
white blood cells. In other words,
the OJ you chug when you feel a
cold coming on is probably doing
more harm than good.

TRY THIS: Pay attention to the ingredients in your food. Look

for hidden sugars and anything ending in -ose (dextrose,
fructose etc) Read labels, better yet, buy food with no labels.
Choose whole foods in as close to their natural state as
possible. The sugar cravings will eventually subside. Also,
cravings can often indicate a deficiency somewhere else - I
always recommend increasing your protein and healthy fat
consumption first!

© 2020 High Note Health

 4. Immune Superfoods
While no single food can magically fend
off colds and flus, there are many
nutrients that are superstars when it
comes to protecting your body from
harmful bacteria and viruses. In a
nutshell, eating a VARIETY of real,
unprocessed foods is the goal. I love the
phrase “eat the rainbow” because it
ensures you’re getting a wide variety of
micronutrients and antioxidants.
Choose colourful fruits and veggies,
especially reds/oranges (bell peppers,
sweet potatoes) and dark greens (kale,
spinach, arugula) for beta-carotene and
vitamin C, and dark reds/purples
(berries, pomegranates, beets, red
cabbage) for powerful antioxidants
called Anthocyanins!

© 2020 High Note Health

 Plus...
PROTEIN - Adequate protein is essential for good health. When we eat
protein, it gets broken down into amino acids, which are the building blocks of
every single cell in our body. Protein makes up our antibodies, so a lack of
protein in our diet means fewer white blood cells fighting off antigens. Animal
proteins are also a great source of zinc, an important mineral for immune
health.

FATTY FISH - salmon, sardines, mackerel and other fatty fish are great
sources of Omega-3 fatty acids, a potent anti-inflammatory. They’re also high
in vitamin D, a crucial player in regulating our immune system!

PROBIOTICS - remember we talked about gut health? Foods with probiotics

like fermented sauerkraut, kimchi, kefir, kombucha, and apple cider vinegar
help support healthy gut flora and maintain gut wall integrity.

BONE BROTH - homemade bone broth is rich in minerals and amino acids,
particularly glutamine which support a healthy inflammatory response, and
glycine which supports the central nervous system. Studies show that sipping
broth before bed can improve sleep quality. Great for gut health as well!

MUSHROOMS - mushrooms are the current superfood trend right now, and
for good reason. Used for centuries in Chinese medicine, medicinal
mushrooms like Chaga and Reishi contain beta-glucans which have amazing
immune boosting properties. Look for mushroom powders and elixirs at your
local health food store.

COLD & FLU HOLY TRINITY - Garlic, ginger, and turmeric! These three have
got you covered with anti-inflammatory, anti-viral, and anti-microbial
properties. Cook with them (although raw garlic is best), make a tea, add to
smoothies, or get a good quality supplement.

ADDITIONAL IMMUNE SUPERFOODS: Elderberry syrups or drinks, oil of

oregano, local raw honey, green tea (especially Matcha!) and bee pollen.

© 2020 High Note Health

 5. Managing Stress
Many clinical studies have clearly demonstrated that stress, attitude, and emotion can alter
immune function and contribute to the development of significant disease and poor health.

Stress causes an increase in adrenaline, cortisol, and pro inflammatory compounds known as
cytokines. This results in significant decrease in the formation and function of white blood
cells, as well as thymic function (the thymus is the major gland of our immune system).

Our bodies are designed to respond to short-lived stressful situations. Our “fight or
flight” response (or sympathetic nervous system) is designed to keep us alive in
dangerous moments like running from a predator. But it’s the chronic, low grade daily
stressors that negatively impact our health. Work, family, relationships, money,
holidays, AUDITION SEASON - how we as individuals handle these stressors plays a
major role in determining our level of health. Finding techniques to promote a relaxed,
rest and digest state (our parasympathetic nervous system) can substantially improve
our stress levels.

© 2020 High Note Health

FOR INSTANCE...
Exercises to calm the mind and promote positive mental attitude - deep
breathing, meditation, prayer, SINGING - find what works for you.

Physical exercise is actually an immediate stressor on the body, however with

regular exercise the body adapts and exercise becomes an effective stress
reduction technique. Careful not to overdo it. Balance intense workout
sessions with gentler workouts like walking, yoga, and stretching.

Mastering the art of time management can be an important stress reduction

technique. Learn to set priorities, you can only do so much in a day. Learn to
delegate, you don’t have to do everything on your own, and finally, don’t be a
perfectionist. Sometimes “good enough” is actually good enough.

Spend time with your loved ones!! Human connection is vital to good health.
As is laughter! Get out there and have some FUN!! Have a girls night out, go
on a date, watch a silly comedy, play outside with your kids or your pets, just
find a way to infuse your life with love and laughter.

And here’s my favourite tip: learn to say NO!! This can be especially hard as
a young emerging singer, grasping at every opportunity presented to you.
Just beware of burnout, particularly during the busy holiday season.
Squeezing in every possible holiday concert and church service and school
and auditions and day job....You can easily go weeks and weeks without a
single day off! What I’m trying to say, is that sometimes carolling outside in a
strip mall on Christmas Eve for $50 just isn’t worth it.

Take care of yourself, prioritize your physical and emotional health, and
don’t ever take on too much that you lose the JOY of singing!

TRY THIS: Make a list of simple things you can do every day to de-stress! It
can be as simple as having a quiet cup of tea in the afternoon. Plan
something FUN this weekend!

© 2020 High Note Health

 So those are the five steps to a rockin' immune system!! I
know, some of them are bigger steps than others. Take it
one day at a time, and you'll gradually find it easier to
implement these healthier habits.

Taking care of your body is crucial for the health of your

voice, but also, ya know....your body and mind!! Your
future self will thank you for making these choices today!

Before you scroll ahead to the Immune

Boosting Meal Plan, make sure to join
me over in my free Facebook group,
Holistic Wellness fo Singers!

Need a more 1:1 approach? I work online with clients from all
over! Click the link to book a FREE strategy call with me to
discuss options! 
https://calendly.com/highnotehealth

Social corner!

© 2020 High Note Health

http://www.highnotehealth.ca
Orange Immunity Booster Orange Immunity Booster Spinach, Tomato & Goat Spinach, Tomato & Goat Green Apple Cinnamon Green Apple Cinnamon
Smoothie Smoothie Cheese Scramble Cheese Scramble Smoothie Smoothie

Tuna Salad Stuffed Avocado Baked Salmon with Broccoli Steak with Balsamic Jus Slow Cooker Rotisserie Roasted Brussels Sprouts Butter Chicken and
with Hot Sauce & Quinoa Chicken Caesar Salad Cauliflower Rice

Cashews & Clementines Cashews & Clementines Maple Roasted Almonds Maple Roasted Almonds Cashews & Clementines Fresh Strawberries

Baked Salmon with Broccoli Steak with Balsamic Jus Slow Cooker Rotisserie Roasted Brussels Sprouts Butter Chicken and 15 Minute Tilapia
& Quinoa Chicken Caesar Salad Cauliflower Rice

Broiled Grapefruit Fresh Strawberries Broiled Grapefruit Fresh Strawberries Fresh Strawberries Broiled Grapefruit

http://www.highnotehealth.ca
 http://www.highnotehealth.ca

Apple Baby Spinach Beef Tenderloin

Avocado Basil Leaves Chicken Breast
Banana Broccoli Extra Lean Ground Chicken
Clementines Brussels Sprouts Feta Cheese
Grapefruit Cauliflower Goat Cheese
Kiwi Celery Salmon Fillet
Lemon Cherry Tomatoes Tilapia Fillet
Lime Garlic Whole Roasting Chicken
Navel Orange Ginger
Strawberries Radishes
Sweet Potato Balsamic Vinegar
Yellow Onion Capers
Maple Syrup Coconut Oil
Dijon Mustard
Organic Coconut Milk Extra Virgin Olive Oil

Almonds Quinoa Tabasco Sauce

Black Pepper Tomato Paste

Cashews Tuna

Cayenne Pepper Egg

Chili Powder Unsweetened Almond Milk
Cinnamon Pureed Pumpkin
Curry Powder
Dried Thyme Water
Garam Masala
Ground Flax Seed
Italian Seasoning
Onion Powder
Paprika
Pumpkin Seeds
Red Pepper Flakes
Sea Salt
Sea Salt & Black Pepper
Slivered Almonds
Turmeric
 http://www.highnotehealth.ca

Orange Immunity Booster Smoothie

10 minutes

Pureed Pumpkin Throw all ingredients into your blender and blend very well until creamy. Pour
Banana (frozen) into glasses and enjoy!
Turmeric
Cinnamon
Ginger Use steamed sweet potato instead.
Ground Flax Seed Add protein powder, hemp seeds or nut butter.
Unsweetened Almond Milk Sweeten with raw honey or soaked dates instead.
Navel Orange (peeled and sectioned)
Maple Syrup

222
3g
Saturated 0g
Trans 0g
Polyunsaturated 1g
Monounsaturated 1g
50g
Fiber 10g
Sugar 29g
5g
Cholesterol 0mg
Sodium 69mg
Potassium 753mg
Vitamin A 19637IU
Vitamin C 93mg
Calcium 284mg
Iron 3mg
Vitamin D 38IU
Vitamin E 2mg
 http://www.highnotehealth.ca

Spinach, Tomato & Goat Cheese Scramble

20 minutes

Extra Virgin Olive Oil

Heat a large skillet over medium heat. Add olive oil.
Egg (whisked)
Cherry Tomatoes (halved)
In a mixing bowl, whisk together eggs, cherry tomatoes, spinach, sea salt and
Baby Spinach
black pepper. Mix well. Transfer to the skillet and stir continuously while
Sea Salt cooking to scramble. Once eggs are cooked through, remove from the heat
Black Pepper and divide into bowls. Top with goat cheese and basil leaves. Enjoy it while it's
Goat Cheese (crumbled) hot!
Basil Leaves (chopped)

268
19g
Saturated 6g
Trans 0g
Polyunsaturated 3g
Monounsaturated 7g
6g
Fiber 2g
Sugar 3g
19g
Cholesterol 470mg
Sodium 565mg
Potassium 542mg
Vitamin A 4428IU
Vitamin C 20mg
Calcium 131mg
Iron 3mg
Vitamin D 103IU
Vitamin E 3mg
 http://www.highnotehealth.ca

Green Apple Cinnamon Smoothie

10 minutes

Apple (peeled, cored and chopped) Place apple, kiwi, ground flax, cinnamon and almond milk in a blender and
Kiwi (peeled and sliced) blend well. Then add in baby spinach and blend again. Pour and enjoy!
Ground Flax Seed
Cinnamon
Unsweetened Almond Milk
Baby Spinach

260
6g
Saturated 0g
Trans 0g
Polyunsaturated 3g
Monounsaturated 2g
52g
Fiber 13g
Sugar 32g
6g
Cholesterol 0mg
Sodium 215mg
Potassium 1001mg
Vitamin A 6347IU
Vitamin C 153mg
Calcium 591mg
Iron 3mg
Vitamin D 101IU
Vitamin E 4mg
 http://www.highnotehealth.ca

Tuna Salad Stuffed Avocado with Hot Sauce

20 minutes

Avocado Cut your avocados in half and discard the pits. Scoop about 3/4 of the avocado
Tuna (drained and flaked) flesh out of each avocado half so that just a bit of avocado remains in the shell.
Celery (finely diced) Place the avocado flesh you carved out in a large mixing bowl and mash with a
fork.
Baby Spinach (finely chopped)
Garlic (clove, minced)
Add tuna, celery, baby spinach, minced garlic, mustard, extra virgin olive oil
Dijon Mustard
and lemon juice. Season with sea salt and pepper to taste and mix well.
Extra Virgin Olive Oil
Lemon (juiced) Use a spoon to pack the tuna salad back into the avocado halves. Drizzle with
Sea Salt & Black Pepper (to taste) desired amount of tabasco. Enjoy!
Tabasco Sauce

Add 1/4 cup sunflower seeds.

Use halved bell peppers or carved out tomatoes instead. Roast
262
them first for some extra yum.
17g
Saturated 3g
Use a can of white beans instead.
Trans 0g
Polyunsaturated 2g
Monounsaturated 11g
10g
Fiber 7g
Sugar 1g
18g
Cholesterol 30mg
Sodium 323mg
Potassium 739mg
Vitamin A 1006IU
Vitamin C 15mg
Calcium 43mg
Iron 2mg
Vitamin D 39IU
Vitamin E 3mg
 http://www.highnotehealth.ca

Cashews & Clementines

5 minutes

Cashews
Divide into bowls and enjoy!
Clementines

267
16g
Saturated 3g
Trans 0g
Polyunsaturated 3g
Monounsaturated 9g
29g
Fiber 4g
Sugar 15g
7g
Cholesterol 0mg
Sodium 8mg
Potassium 456mg
Vitamin A 0IU
Vitamin C 72mg
Calcium 60mg
Iron 2mg
Vitamin D 0IU
Vitamin E 1mg
 http://www.highnotehealth.ca

Maple Roasted Almonds

10 minutes

Almonds Place almonds in a frying pan and toast over medium heat. When slightly
Maple Syrup browned, add maple syrup and cinnamon and stir well. Turn heat back to low.
Cinnamon Continuously stir almonds until they become sticky (about 2 minutes).

Remove from heat and spread almonds onto a piece of parchment paper. Let
dry for 10 minutes. When cool, break apart and place single portions in snack-
sized baggies for an easy grab-and-go snack.
222
18g
Saturated 1g
Trans 0g
Polyunsaturated 4g
Monounsaturated 11g
12g
Fiber 5g
Sugar 5g
8g
Cholesterol 0mg
Sodium 1mg
Potassium 275mg
Vitamin A 3IU
Vitamin C 0mg
Calcium 108mg
Iron 1mg
Vitamin D 0IU
Vitamin E 9mg
 http://www.highnotehealth.ca

Baked Salmon with Broccoli & Quinoa

20 minutes

Salmon Fillet Preheat the oven to 450ºF (232ºC) and line a baking sheet with parchment
Sea Salt & Black Pepper (to taste) paper.
Broccoli (sliced into small
florets) Place the salmon fillets on the baking sheet and season with sea salt and black
pepper.
Extra Virgin Olive Oil
Quinoa (uncooked)
Toss the broccoli florets in olive oil and season with sea salt and black pepper.
Water
Add them to the baking sheet, arranging them around the salmon fillets. Bake
Lemon (sliced into wedges) the salmon and broccoli in the oven for 15 minutes, or until the salmon flakes
with a fork.

While the salmon cooks, combine the quinoa and water together in a
482 saucepan. Bring to a boil over high heat, then reduce to a simmer. Cover and let
19g simmer for 12 to 15 minutes, or until all water is absorbed. Remove lid and fluff
Saturated 3g with a fork. Set aside.
Trans 0g
Polyunsaturated 6g
Remove the salmon and broccoli from the oven and divide onto plates. Serve
Monounsaturated 9g
40g
with quinoa and a lemon wedge. Season with extra sea salt, black pepper and
Fiber 8g olive oil if you like. Enjoy!
Sugar 3g
39g
Cholesterol 78mg
Sodium 126mg Store covered in the fridge up to 2 days.
Potassium 1515mg Cook the quinoa ahead of time.
Vitamin A 1197IU
Use tofu steaks instead of salmon fillets.
Vitamin C 165mg
Calcium 132mg
Iron 4mg
Vitamin D 0IU
Vitamin E 3mg
 http://www.highnotehealth.ca

Steak with Balsamic Jus

15 minutes

Coconut Oil Heat coconut oil in a large skillet over medium-high heat. Season both sides of
Beef Tenderloin (sliced into the steaks generously with sea salt and black pepper. Place steaks in the skillet.
steaks) Flip once and cook to desired doneness. We like about 5 minutes per side for
Sea Salt & Black Pepper (to taste) medium-rare, but it depends on the thickness of your steak. Transfer steaks to a
plate and cover with foil.
Balsamic Vinegar
Dijon Mustard
Add balsamic vinegar to the skillet and bring to a boil. Let boil for 1 to 2
Baby Spinach
minutes or until it begins to thicken. Remove from heat and whisk in mustard
Slivered Almonds (toasted) and any excess liquid that has drained off the steaks. Transfer to a bowl and set
Lemon (juiced) aside.
Feta Cheese (crumbled)
Place the skillet back over medium heat. Add baby spinach and saute just until
wilted. Remove from heat and stir in slivered almonds, lemon juice and feta.

527
Plate steak and drizzle with balsamic mustard sauce. Serve with sauteed
38g spinach salad on the side. Enjoy!
Saturated 17g
Trans 0g
Polyunsaturated 1g
Monounsaturated 14g Skip sauteing the spinach and make a raw salad instead.
10g
Fiber 2g
Sugar 5g
30g
Cholesterol 108mg
Sodium 411mg
Potassium 895mg
Vitamin A 7072IU
Vitamin C 23mg
Calcium 147mg
Iron 6mg
Vitamin D 2IU
Vitamin E 2mg
 http://www.highnotehealth.ca

Slow Cooker Rotisserie Chicken

4 hours

Whole Roasting Chicken Rinse chicken and pat dry with paper towels. Remove innards of chicken if not
Sea Salt already done. Crumple up sheets of tinfoil to create 6 to 8 round balls (about
Paprika the size of a golf ball). Place in the bottom of the slow cooker. This helps to
prevent the chicken from sticking to the bottom, cook more evenly and keep it
Onion Powder
moist.
Dried Thyme
Italian Seasoning
Rub the inside of your slow cooker with a bit of olive or coconut oil to make it
Cayenne Pepper non-stick.
Black Pepper
Sweet Potato (diced into 1 inch In a bowl, combine the sea salt, paprika, onion powder, thyme, italian
cubes) seasoning, cayenne pepper and black pepper. Rub this spice mix evenly all
Brussels Sprouts (halved and over the chicken (inside and out).
trimmed)
Extra Virgin Olive Oil Place chicken (breast side up) in the slow cooker on top of the foil. Cook 4 to 5
hours on high or 8 to 9 hours on low (aim for 1.5 hours per pound). If you have a
meat thermometer, the chicken will be perfect when it has an internal
temperature of 165 degrees celsius. Otherwise, you can check that it is cooked
through just by making a slit in it and make sure it is no longer pink at the bone.
364
10g
Saturated 2g
One hour before you are ready to eat, preheat oven to 415. Add chopped
Trans 0g sweet potato and brussels sprouts to a large mixing bowl. Add olive oil and
Polyunsaturated 2g season with sea salt and pepper. Toss well. Line a baking sheet with parchment
Monounsaturated 4g paper and spread the vegetables across evenly. Roast in the oven for 30
23g
minutes.
Fiber 6g
Sugar 5g
Remove vegetables from oven and increase heat to 450. Line a pan with foil.
47g
Cholesterol 136mg Ensure chicken is cooked through then transfer it to the foil-lined pan. Place
Sodium 1987mg chicken in the oven for 10 minutes to make it crispy.
Potassium 1104mg
Vitamin A 10652IU Remove from oven and carve the chicken. Plate chicken with roasted sweet
Vitamin C 77mg potato and brussels sprouts. Enjoy!
 http://www.highnotehealth.ca

Roasted Brussels Sprouts Caesar Salad

1 hour

Extra Lean Ground Chicken Preheat oven to 400ºF (204ºC). In a large bowl, toss brussels sprouts with a
(cooked) splash of your olive oil and season with sea salt and pepper. Toss well and
Brussels Sprouts (halved) place on baking sheet lined with parchment paper or foil.
Radishes (sliced)
Slice the top off of the head of garlic and peel away the skin so the cloves are
Pumpkin Seeds
showing. Drizzle with olive oil and wrap in foil. Place on the baking sheet with
Extra Virgin Olive Oil
the brussels sprouts. Place in oven and bake for 30 minutes. At the 30 minute
Garlic (whole head)
mark, remove the brussel sprouts and let the garlic cook for another 15
Lemon (juiced) minutes.
Dijon Mustard
Sea Salt & Black Pepper Remove garlic from oven and let cool. When cool enough to handle, pinch the
cloves out one-by-one into a food processor/blender. Add the remaining olive
oil, lemon juice, mustard and season with a bit of salt and pepper. Blend until
creamy.
447
33g Place the brussels sprouts, radish and ground chicken into the large mixing
Saturated 6g bowl and add desired amount of garlic dressing. Toss well. Place in bowl and
Trans 0g garnish with seeds, sea salt and pepper. Enjoy!
Polyunsaturated 6g
Monounsaturated 19g
14g
Fiber 6g Store in the fridge in an airtight container up to three days.
Sugar 3g
Cook the ground chicken and make the roasted garlic dressing in advance.
27g
Cholesterol 98mg Use any other type of ground meat instead.
Sodium 186mg Use cooked lentils instead of ground meat.
Potassium 1062mg
Vitamin A 831IU
Vitamin C 98mg
Calcium 68mg
Iron 5mg
Vitamin D 0IU
Vitamin E 4mg
 http://www.highnotehealth.ca

Butter Chicken and Cauliflower Rice

30 minutes

Chicken Breast
Dice your chicken into cubes and set aside.
Extra Virgin Olive Oil
Yellow Onion (diced)
Heat olive oil in a large skillet over medium heat. Saute your onion, garlic and
Garlic (cloves, minced)
ginger. Stir in tomato paste, paprika, curry, garam masala, sea salt and chilli
Ginger (grated) powder. Cook for 1 to 2 minutes or until fragrant.
Tomato Paste
Paprika Add diced chicken and stir until cooked through, about 5 to 7 minutes. Add in
Curry Powder the water and loosen the paste.
Garam Masala
Sea Salt Stir in coconut milk and reduce to simmer for about 5 minutes.
Chili Powder
Water Meanwhile, create your cauliflower rice by adding the florets to the food
Organic Coconut Milk (full fat) processor. Process until the cauliflower has a rice-like consistency.
Cauliflower
Lime (juiced) Squeeze lime juice on cauliflower rice and transfer into a bowl.

Remove from heat and ladle butter chicken over cauliflower rice. Enjoy!
365
21g
Saturated 11g
Trans 0g Skip the chicken breast and replace with chickpeas, lentils or
Polyunsaturated 1g beans.
Monounsaturated 6g
Use Greek yogurt instead.
23g
Fiber 8g
Serve over brown rice or quinoa instead.
Sugar 10g Add chopped cauliflower, sweet potatoes, peas, broccoli, baby spinach
25g or chopped kale. Or serve it with a side salad.
Cholesterol 62mg
Refrigerate in an air-tight container for up to 2 - 3 days.
Sodium 761mg
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15 Minute Tilapia
15 minutes

Water Add water to a skillet, place it over high heat and bring it to a boil. Add
Cherry Tomatoes tomatoes and red pepper flakes. Set fish on top and season with sea salt and
Red Pepper Flakes black pepper. Cover with a lid and cook for 3 minutes.

Tilapia Fillet
Remove lid and set the spinach on top of the tilapia. Cover again and let cook
Sea Salt & Black Pepper (to taste)
for another 2 minutes or until tilapia flakes with a fork. Use a slotted spoon to
Baby Spinach
transfer the tilapia and vegetables to a plate. Turn off the heat.
Extra Virgin Olive Oil
Lemon (juiced)
In a bowl, combine the olive oil, lemon juice, and capers. Whisk with a fork.
Capers

Divide spinach and tomatoes between plates. Top with tilapia and drizzle with
olive oil sauce. Season with more sea salt and black pepper if you so desire.
Enjoy!
219
9g
Saturated 2g
Trans 0g
Use any type of white fish. Adjust poaching time depending on thickness of
Polyunsaturated 1g
Monounsaturated 6g
the fillet.
9g Double up on the red pepper flakes.
Fiber 4g
Sugar 4g
27g
Cholesterol 58mg
Sodium 341mg
Potassium 1140mg
Vitamin A 9570IU
Vitamin C 46mg
Calcium 124mg
Iron 4mg
Vitamin D 144IU
Vitamin E 4mg
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Broiled Grapefruit
15 minutes

Grapefruit
Set your oven to broil and move the rack to the top rung.
Maple Syrup

Slice your grapefruit in half and remove the seeds. Use a knife to carve each half
of the grapefruit around the circumference and through the individual sections
to make it easier to eat. Place each half on a baking sheet. Brush the flesh of
67
each half with maple syrup. Place in the oven and broil for 5 to 10 minutes or
0g
until the flesh turns golden brown. Keep a close eye to void burning!
Saturated 0g
Trans 0g
Polyunsaturated 0g Remove grapefruit from oven and let cool for 5 minutes. Dig in with a spoon.
Monounsaturated 0g Enjoy!
17g
Fiber 1g
Sugar 15g
1g Sprinkle with shredded coconut after baking.
Cholesterol 0mg
Sprinkle with a pinch of sea salt before eating.
Sodium 1mg
Potassium 199mg
Wrap leftovers in saran and store in the fridge. Reheat before eating.
Vitamin A 1187IU
Vitamin C 44mg
Calcium 25mg
Iron 0mg
Vitamin D 0IU
Vitamin E 0mg
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Fresh Strawberries
5 minutes

Strawberries Wash strawberries under cold water and remove the stems. Dry well. Slice and
divide into bowls. Enjoy!

49
Once strawberries are washed, they tend not to last as long. So do not
0g
wash until you are ready to eat.
Saturated 0g
Trans 0g
Polyunsaturated 0g
Monounsaturated 0g
12g
Fiber 3g
Sugar 7g
1g
Cholesterol 0mg
Sodium 2mg
Potassium 233mg
Vitamin A 18IU
Vitamin C 89mg
Calcium 24mg
Iron 1mg
Vitamin D 0IU
Vitamin E 0mg
 DISCLAIMER

This content is not intended to diagnose or treat any diseases. It is intended to for
informational, educational and self-empowerment purposes ONLY. Please consult
with your doctor or wellness team if you have any  questions regarding this whole
foods program, and then make your own well informed decisions based on what is
best for your unique genetics, culture, conditions, and stage of life.

This material is intended for educational purposes only, and is not intended to
diagnose, treat, cure, or prevent any disease. Please consult your doctor before
beginning any nutrition program.

This material is strictly for your personal use and benefit. Materials made
available to the private group forums, by email or any other means, may not
be distributed in any fashion, print or electronic, without the expressed written
permission of the respective owner. Thank you for your professional
understanding.

PLEASE NOTE: All contents within this guide are based on my personal
knowledge, opinions, and experience as a holistic health coach. Please consult
your doctor regarding medications or medical advice.

Know someone who might benefit from the information in this

guide? Please share this link with them:
https://www.subscribepage.com/singersguide
Thank you!

Jennifer Taverner
Registered Health & Nutrition Coach
Email: jen@highnotehealth.ca
www.highnotehealth.ca

© 2020 High Note Health