Take the first step towards a healthier you with our FREE 15-Minute Discovery Call. During this call, I will explain how my Whole-Food, Plant-Based Diet program can help you prevent and even reverse conditions such as cancer, heart disease, and diabetes. You'll also learn how to lose weight while still enjoying delicious and healthy meals. Schedule your call with Nutrition & Health today and start your journey towards a healthier and happier you!

Get on the path to healthy living with a personalized consultation from Nutrition & Health. Take control of your health and wellness with a Healthy Living Consultation from Nutrition & Health. During our 60–90-minute session, we'll conduct a comprehensive nutritional and health assessment to determine your unique needs and goals. From there, we'll provide a personalized sample menu and customized care plan with strategies to help you achieve your objectives. With our guidance, you'll be on your way to a healthier, happier lifestyle in no time. Schedule your Health Consultation today.

Our program begins with a comprehensive nutritional and health assessment that includes a sample menu and goal-setting. We'll work together to create a customized care plan that fits your unique lifestyle and needs. With 6 months of support, including follow-up consultations on an as-needed basis, food journal assessments and reviews, and unlimited text or email support, you'll have all the tools you need to achieve your health goals and live your best life.

Vegan, Oil-free, Gluten-free West African Peanut Stew Hearty stew made with a rich and creamy peanut base, combined with delicious vegetables and spices I believe I first heard of African Peanut Stew in The China Study by dr. T. Colin Campbell. A must-read for everyone, by the way. Prior to that I only tried sweet potatoes once and really hated them. Why? They came in the form of incredibly greasy fries and that really didn't appeal to me, even before I started eating an oil-free diet. I am not sure why but after reading about this stew I decided to give it a try. And I'm glad I did. This has become one of our favorite recipes. Sweet potato West African Peanut Stew Ingredients 1 medium onion 2 Tbsps fresh ginger 4 cloves garlic 3/4 cup unsalted peanut butter OR use powdered peanut butter such Pure PB2 and add water to adjust consistency 1/2 cup tomato paste 6 cups low sodium vegetable broth 4 cups sweet potato, peeled and cubed 3 -4 cups leafy greens such as kale (about 1 bunch, ribs removed, chopped); *green cabbage (roughly chopped) OR spinach leaves Sriracha or your favorite hot sauce Lemon juice, to taste (optional) 1/4 cup roughly chopped peanuts, for garnish (optional) cooked brown rice Directions Put the onion, ginger, garlic, peanut butter, tomato paste and the veggie broth in your Vitamix blender and process until smooth. (If you have a smaller blender, use enough of the veggie stock to get things moving and add the rest of the broth to the pot). Pour the mixture into a pot, add the potatoes, and bring to a boil. Cook on medium-low heat for about 20 minutes or until the potatoes are done. Stir in the kale or cabbage* and simmer for a few more minutes until it is soft. If you are using spinach, no need to continue cooking, just throw the leaves in, give them a stir and a minute to soften. Season with hot sauce to taste. Add lemon juice if you wish. Serve over brown rice, and top with a few chopped peanuts if you wish. Note: *If you are using cabbage instead of kale it will take a few minutes longer to cook. No animals were harmed during the creation of this recipe! Blue-eyed kitty

Written by Kathy S. on August 7, 2025 "I tried a lot of different things. I tried juicing and drinking green smoothies all day. My naturopath kept trying different supplements. There were a few that helped some, but none of them helped me to recover. My naturopath also had me try vitamin IVs and ozone therapy. I paid a good amount of money, and nothing helped." In 2015 I was diagnosed with Hashimoto's Thyroiditis. Leading up to that I gained weight and had a lot of fatigue. I went on medication and cut out all gluten. Yet still I had a lot of fatigue and other symptoms also started. The worst was the terrible flu-like pain. Over-the-counter pain medication didn't really work. So, I decided to see a naturopath. I was very much into natural forms of health and decided to see what she had to say. She ran a bunch of tests and told me I had Chronic Fatigue Syndrome. That was in 2016. After that my health rapidly declined. I started out becoming housebound and then a little while later I became bedbound. I was bedbound for 8 months straight. I had numerous symptoms. I had brain fog, extreme fatigue, dizziness, flu-like pain, joint pain, light and sound sensitivity; those are to name just a few. I had to have blackout curtains in my room and earplugs if things were too loud. It was a terrible time. I reached out to Jitka for help with my diet. I already ate a vegan diet and had for many years. I truly believed that if I just had the perfect diet, I would heal myself. I did the best I could, but eating was hard as I couldn't eat much. I did try and eat as healthy as I could. Unfortunately, I didn't see any real improvement. I tried a lot of different things. I tried juicing and drinking green smoothies all day. My naturopath kept trying different supplements. There were a few that helped some, but none of them helped me to recover. My naturopath also had me try vitamin IVs and ozone therapy. I paid a good amount of money, and nothing helped. I also tried doing the sauna (that did help some) and pacing my activities. Some things helped a little, but I never got very far. Then someone I knew from a group told me they had done a program called The ANS Rewire program. It is a mind/body program that teaches you how to rewire your brain. I started that program when I was bedbound. It included diet principles (I didn't fully adhere to that, since he believed a vegan couldn't heal—I proved him wrong), meditation, and a few other things, but mostly focused on the rewiring principle. I started the program and within a few months I was not bedbound anymore. A few months later I was taking short walks. I started to make some real progress, and my symptoms started to improve. I was no longer light and sound sensitive, although I still had fatigue and pain. I was making improvements until we moved into our new house, which had a lot of stairs, and the move set me backwards a little. I started to pace my activities more and I even got an electric chair for one set of my stairs to conserve my energy. I started to become fearful of doing too much and that it would make me worse. So I remained mostly housebound. It was during that time that my doctor also diagnosed me with fibromyalgia. I was lost with what to do to recover. ↓ How Kathy healed from Fibromyalgia, Chronic Fatigue, and Hashimoto's Thyroiditis... ↓ Then I heard a recovery interview from someone who had worked with Dan Buglio (Pain Free You). I resonated a lot with what he said. I decided to watch his daily videos. And then I decided to sign up for his group coaching program. It was the best decision I made. He teaches a lot about how fear can keep us in that pain/symptom loop—that the brain is sending danger signals in the form of symptoms and pain because it thinks it needs to protect us from the danger it perceives. The pain and symptoms we experience are perceived danger. The pain and symptoms are very real, but we need to teach the brain that we are actually ok. Dan Buglio explains it way better than I do. I stopped being afraid of things. And even though I had symptoms, I started doing things again. Within a couple of months I was walking three times a week for 15 minutes. I started adding a few gentle weight exercises at home. I started the program in the spring of 2023. In December of that year, I started going back to the gym and lifting weights and also got a car as I started driving again after 8 years of not driving. In February of 2024 I started taking a Tahitian dance class. I healed from Hashimoto’s in 2019. I do believe that was down to diet and cutting out gluten. I have not needed medication since then and my thyroid numbers have been perfect. I am healed of chronic fatigue syndrome and fibromyalgia. I do believe my vegan diet and doing the mind/body work is what finally got me to a full recovery. I live a full active life now. I spend time with my kids and grandkids and go to their activities. I walk between 30 minutes to an hour each day. I lift heavy weights three times a week and take Tahitian dance twice a week. I performed in Tahitian dance performances both last year and this year and I find it a lot of fun! I am so glad I got my life back! --Kathy Stoner "Fear can keep us in that pain/symptom loop—that the brain is sending danger signals in the form of symptoms and pain because it thinks it needs to protect us from the danger it perceives. The pain and symptoms we experience are perceived danger. The pain and symptoms are very real, but we need to teach the brain that we are actually ok." Note from Jitka: I first started working with Kathy in December 2020. At that time, she was already eating a vegan, gluten-free diet and had healed her autoimmune disease—Hashimoto's thyroiditis—through her dedication. Unfortunately, even with an even cleaner whole-food, plant-based diet, her fibromyalgia and chronic fatigue did not improve. Back then, I had not yet discovered the missing piece to solving these conditions, and I felt sad that I couldn’t help her more. Since then, through my work with clients, I have learned that diet and exercise—though essential—are not always enough. Our mind, especially the subconscious, plays a powerful role in healing. Stress, past traumas, and unresolved emotional experiences can keep the body in a state of illness. Many people suffer greatly even when all tests look normal, because a deficiency of drugs or supplements is not the true cause—and therefore not the cure. Lasting recovery often begins when the nervous system feels safe and calm again. Kathy’s story shows this so beautifully. Once she addressed the fear that was holding her back, her health began to turn around. I followed her journey over the years and was so happy to see her keep searching until she found the right path to recovery. It wasn’t an easy or straightforward road—she tried many approaches before finding what truly worked. Through mind-body therapy, Kathy transformed her life. She went from being bedridden and exhausted to active, strong, and joyful. Today she exercises, dances, and lives her life fully. Watching her make this transformation feels like a true miracle, and I couldn’t be happier for her. I wish Kathy many more years of health, joy, laughter, and of course—dancing! --Jitka

Vegan · Oil-Free · No Added Sugar Light, fruity, and naturally sweet—this cake is as refreshing as it is beautiful! 🍏 Vegan Apple Jelly Cake Looking for a light, refreshing dessert that’s as beautiful as it is wholesome? This Vegan Apple Jelly Cake is a perfect choice! Made entirely from whole plant foods—without any oil or added sugar—it’s a naturally sweet, fruit-forward treat that’s perfect for late summer or early fall. The soft, lightly baked cake base is topped with gently simmered apple slices suspended in a delicate apple juice jelly. It’s gluten-free, crowd-pleasing, and full of familiar flavors with a touch of elegance. Plus, it sets in the fridge—no frosting needed! Whether you're celebrating a special occasion or simply want a healthier dessert option, this cake delivers both nutrition and satisfaction in every bite. Vegan Apple Jelly Cake Vegan · Oil-Free · No Added Sugar Prep: 15 min    Bake: 15 min    Cook: 15 min    Cooling: 1 hr 30 min    Total: 2 hours    Serves: 12 Ingredients For the Cake: • 1 cup gluten-free oats, ground into flour • 1/2 cup almond flour • 1/2 cup potato starch • 2 tsp baking powder • 1/4 tsp sea salt • 1/2 cup maple syrup • 1/2 cup ​organic ​100% apple juice* • 1/4 cup unsweetened applesauce • 1 tsp vanilla extract For the Topping: • 5 medium apples, peeled and thinly sliced • Juice of 1 lemon • 1/4 cup water • 3 cups ​organic 100% apple juice* • 3 Tbsp agar-agar powder Instructions Bake the Cake: 1. Preheat oven to 350ºF (175ºC). Prepare a 9-inch silicone or springform cake pan. 2. In a large bowl, mix the oat flour, almond flour, potato starch, baking powder, and salt. Set aside. 3. In a separate bowl (or blender), whisk together the maple syrup, apple juice, applesauce, and vanilla. 4. Pour the wet mixture into the dry ingredients and stir until a smooth batter forms. 5. Transfer the batter to the prepared cake pan and bake for 15–18 minutes, or until a toothpick inserted in the center comes out clean. 6. Let the cake cool on a wire rack for 30 minutes. Prepare the Jelly Topping: While the cake is cooling, add lemon juice and water to a pot. As you slice the apples, place them into the pot to prevent browning—make sure they're fully coated. Bring the mixture to a boil, then lower the heat and simmer for about 5 minutes. The apples should soften slightly but remain firm. Set aside. In a blender, combine the apple juice and agar-agar powder. Blend until smooth. Pour this mixture into a separate pot, bring to a boil, and simmer for 10 to 15 minutes, stirring occasionally. Add the cooked apples to the hot juice mixture and stir gently to combine. Assemble the Cake: A Pour the apple jelly mixture evenly over the cooled cake while it’s still in the pan. Refrigerate for at least 1 hour, or until fully set and firm. ​ Storage Tip: Leftovers freeze beautifully! Simply slice the cake and freeze in an airtight container. Before serving, let it thaw at room temperature for at least 1 hour.   Notes: * You can also use ​organic 100% apricot juice in place of apple juice and add a few canned apricot halves in pear juice for a delicious variation. No animals were harmed during the creation of this recipe! Not sure where I found this but it's precious 😂

Your body has an innate ability to heal. The food you feed it could be medicine or poison. Choose your food wisely. Trust Your Body Your body was designed to heal—it just needs the right support. Let’s nourish it, not suppress it. Let’s heal, not manage. My Story: Why I Do This Work In 2013, I was diagnosed with a rare autoimmune disease called relapsing polychondritis —a condition that attacks the cartilage in the body. I was told there was no cure and that I would need long-term corticosteroid treatment. But something didn’t sit right with me. I began to research alternative paths and discovered the power of whole-food, plant-based nutrition. Instead of following the conventional route, I chose a different path—one rooted in nutrition, lifestyle change, and self-trust. I adopted a low-fat, whole-food, plant-based diet, and over time, not only did my symptoms disappear, but my entire health improved dramatically. Statistically, I should be bedridden—or worse—by now. Instead, I am healthy, active, and medication-free. This transformation sparked something in me. I wanted to help others discover what I had found: that healing is possible when we stop masking symptoms and start nourishing the body. That’s why I immersed myself in the science of nutrition and lifestyle medicine. I’ve since earned several certifications in plant-based nutrition, chronic disease reversal, and health education—and I’m here to support you on your journey. For a complete list of certificates and courses, click here . To read my story on T. Colin Campbell Center for Nutrition Studies, c lick here — or here for the Spanish version . My Philosophy I believe in the body’s innate ability to heal—and that the food we eat can either support that healing or slow it down. I don’t sell products. I don’t push supplements. I don’t have any hidden interests. I simply guide people in using whole foods, lifestyle change, and evidence-based nutrition to reclaim their health. You are not broken. You do not need to be fixed. You simply need the right support, accurate information, and someone who believes in your ability to thrive. Are You Sick of Being Sick? If you’re… Tired of bouncing from doctor to doctor Confused by conflicting health advice Ready to stop treating symptoms and start addressing the root cause Looking for guidance from someone with real-life experience and no industry ties Then let’s talk. What Working With Me Looks Like As a certified plant-based health educator and coach, I will help you: Understand what’s really causing your health issues Transition to a sustainable, whole-food, plant-based lifestyle Navigate autoimmune conditions, heart disease, diabetes, high blood pressure, and more Reduce or eliminate the need for medications (with your doctor’s guidance) Rebuild confidence in your body and choices My approach is compassionate, non-judgmental, and personalized. There is no “one right way”—we’ll find the way that works for you. More Info Let's Connect Book a free 15-minute discovery call—no pressure, no commitment. Just a conversation about how I might support you. No health advice is given during this introductory call. I will listen to your concerns, ask you some quest ions, and explain my programs and process. Schedule Your Free Call Below Or feel free to reach out with questions. I’m here.

If you are looking for ways to improve your health, prevent or reverse disease, lose weight, lower your cholesterol level etc., choose the service that resonates with you the most. Choose the Package That Fits Your Goals Services Providing Everything You Need 1 Health Optimization Consultation $130 For individuals ready to begin—or enhance—their journey toward better health with a whole food, plant-based lifestyle. This one-time consultation provides personalized guidance tailored to your unique needs—whether you’re just starting out or looking to fine-tune your current approach. What’s Included: Comprehensive Nutritional and Health Assessment (60–90 minutes) Review of your health history and current lifestyle Detailed analysis of your dietary patterns Personalized wellness goals with evidence-based recommendations Tailored meal ideas and resources Summary report with clear, actionable next steps You’ll walk away with: A clear roadmap to improve your health Practical steps you can implement immediately Motivation and confidence to take the next step in your wellness journey Book Now 2 3-Month One-on-One Private Coaching Program $1,697 Build lasting habits, transform your lifestyle, and feel your best with personalized support every step of the way. This program provides structure, accountability, and expert guidance to help you create sustainable change with a whole food, plant-based lifestyle. What’s Included: Initial Nutritional and Health Assessment (60–90 minutes) Full review of your health history, current diet, and lifestyle habits Personalized wellness goals with practical, evidence-based strategies Five follow-up coaching sessions (30–50 minutes via FaceTime, WhatsApp, Teams, or phone) Ongoing goal setting and progress tracking Customized care plan to support long-term improvements Tailored meal ideas and recipe suggestions Unlimited text and email support throughout the program You’ll walk away with: A deep understanding of your health and nutrition needs Tools and strategies to make lasting changes Confidence to maintain a healthier lifestyle Book Now 3 Guided Grocery Shopping Experience Private Session – $125 Session for Two – $150 Learn to shop with confidence and fill your cart with nourishing, plant-based choices. In this 90-minute session at Whole Foods in Paramus, you’ll gain practical skills to navigate the store efficiently and make healthier decisions with ease. During the tour, you’ll discover: How to spot the best plant-based staples and know where to save or splurge How to read nutrition labels quickly and effectively Which foods to prioritize for energy, health, and satisfaction Smart strategies for allergies and sensitivities When organic, seasonal, or local produce makes sense Easy meal prep tips and healthier snacking ideas What to know about natural and artificial sweeteners You’ll also take home: Nutrition label guide Calorie density chart for meal planning Quick and delicious plant-based sauce and dressing recipes You’ll walk away with: Confidence in your grocery shopping choices Practical strategies to make healthy eating easier The skills to shop like a pro Private Session – $125 Session for Two – $150 Terms & Conditions All programs must be started within one year of the date payment is made. Clients have 72 hours from the time of payment to cancel by emailing jitka.burger@gmail.com . In that case, a refund will be issued minus a $25 cancellation fee. After 72 hours, payments are non-refundable but may be applied toward another program or service within the one-year period. Scheduling is subject to availability. How Does It Work? Are Consultations Remote or in Person? Consultations are available remotely via phone or online platforms, including Teams, WhatsApp, or other options that work best for you. Follow-up Sessions (if applicable) Follow-up sessions are scheduled every two weeks or as needed, based on your goals and preferences, to ensure you stay supported and on track. What Happens Before We Meet? After selecting your plan and completing payment, you can schedule your consultation via phone or email. You will then receive a Client Informed Consent Statement, which must be signed and returned within 24 hours of payment. Additionally, please complete and return the Client Information Form, which covers your health history, along with a five-day food journal, at least 24 hours before your session. Providing this information in advance allows me to tailor our consultation to your specific needs and ensures we make the most of our time together. What Happens During Consultations? During the consultation, we’ll review your health history, discuss your current situation, and set clear, achievable goals. I’ll provide evidence-based insights and personalized recommendations, including meal ideas and resources tailored to your preferences. By the end of our session, we’ll create a customized plan together. Afterward, you’ll receive a summary email with your personalized care plan and any assignments. In follow-up sessions, we’ll review your progress, celebrate your achievements, and address any challenges, ensuring you stay supported and on track. Get Educated, Get Empowered Whole-Food, Plant-Based Diet Adopting a healthy whole-food, plant-based lifestyle can have profound effects on your health. By embracing this approach, you may be able to: Lower the risk of prostate, breast, and other cancers Prevent—and even reverse—heart disease Prevent—and even reverse—diabetes Achieve and maintain a healthy weight Increase longevity Reduce or eliminate the need for medications Lower cholesterol levels Lower blood pressure Improve digestive function Support healing from autoimmune diseases Boost energy levels Improve skin health, including clearing acne …and much more. Frequently asked questions What education and/or training do you have that relates to your work? I am a Certified Health Educator and a Certified Food Over Medicine Instructor. I also hold several other health and nutrition certifications, including the Starch Solution Certificate and a Certificate in Plant-Based Nutrition from the T. Colin Campbell Center for Nutritional Studies. For a full list of my credentials and completed courses, please visit Jitka's Credentials. Which health conditions can benefit from a whole-foods, plant-based diet? A whole-food, plant-based lifestyle can support overall health and may benefit a wide range of conditions, including: Heart disease and high blood pressure Type 2 diabetes and prediabetes High cholesterol Autoimmune conditions Digestive issues Certain cancers (such as breast and prostate) Skin conditions, including acne Weight management By focusing on nutrient-dense, whole foods, this approach can help reduce inflammation, support metabolic health, and improve energy levels, often with benefits for multiple aspects of health simultaneously. What types of customers have you worked with? I have worked with clients aged 20 to 80, from a variety of educational backgrounds, income levels, and fitness abilities. Each client receives a personalized coaching program tailored to their unique needs, with an emphasis on making small, sustainable changes that fit their lifestyle. These adjustments often lead to improved overall health and, when desired, weight loss, even if weight loss was not a specific goal. Every program is designed to support clients in achieving results that are meaningful and sustainable for them. Do I have to be vegan to work with you? No, you do not need to be vegan. Together, we’ll create a personalized dietary plan that fits your needs, preferences, and lifestyle, while supporting your health goals. What is your typical process for working with a new customer? My process begins with understanding your unique health needs, goals, and current lifestyle. After you select a program and complete payment, you’ll schedule your consultation and receive a Client Informed Consent Statement, which must be signed and returned within 24 hours. You’ll also complete a Client Information Form covering your health history and a five-day food journal, to be submitted at least 24 hours before our session. During your initial consultation, we’ll review this information, discuss your health history, set clear goals, and develop a personalized plan tailored to your needs. You’ll receive a summary email with your personalized care plan and actionable next steps. If you are enrolled in a coaching program, follow-up sessions are scheduled every two weeks—or as needed—to review your progress, celebrate achievements, and adjust your plan as necessary. Throughout the process, you’ll receive ongoing support, resources, and guidance to ensure you feel confident, motivated, and empowered to make sustainable changes. I've bought a plan; when can I begin? You can typically begin within about a week. Before your first session, please complete the Client Information Form, which includes a five-day food journal, and submit it at least 24 hours prior to your scheduled consultation. This ensures your session is fully tailored to your needs. Do I need to track calories? No, tracking calories is not required. Instead, we focus on building healthy, sustainable habits and choosing nutrient-dense, whole plant-based foods. This approach naturally supports your health goals without the stress of counting every calorie. How did you get started doing this type of work? In 2013, I was diagnosed with a rare autoimmune condition called relapsing polychondritis. Instead of following my doctor's recommendation for corticosteroid treatment, I opted for a low-fat, whole-food, plant-based diet. This not only reversed my autoimmune condition but also improved my overall health. Inspired by these positive changes and recognizing that a whole-food, plant-based diet can prevent and even reverse many chronic diseases such as diabetes, heart disease, obesity, and autoimmune diseases, I pursued further studies in nutrition-based health, turning it into a passion of mine. How long will it take before I see improvement in my health? The timeframe for seeing improvements varies for each individual, depending on factors such as health conditions, age, duration of the issue, and any medications being taken. Some clients may notice positive changes within a few days or weeks, while for others, meaningful progress may take several months.

< Back Hannah Sweet Potato Parfait Prep Time: 5 Minutes Cook Time: 5 Minutes Serves: 4 Level: Beginner About the Recipe Hannah sweet potatoes taste better than vanilla pudding. Don't believe me? Try this recipe and you'll become a convert! Warning! This vegan and gluten-free parfait is extremely addicting. Not overtly sweet, wonderfully smooth, and ready in no time! Ingredients 3 cups Hannah (yellow) sweet potatoes, microwaved, skins removed 1 cup unsweetened non-dairy milk 1 Tbsp vanilla extract (optional) 3 cups unsweetened plain non-dairy yogurt 2 cups fresh fruit (raspberries, blueberries, sliced bananas, apricots, pomegranate seeds…) Preparation Place cooked sweet potatoes in a high-speed blender such as Vitamix. If all you have is a small blender, half the recipe or process in batches. To the potatoes, add the milk and vanilla extract, if using, and process until completely smooth, about 1 minute. Don’t worry if the mixture seems too thin, it will thicken as it cools. Get your jars, yogurt and fruit ready. Assemble your parfaits by layering the potato mixture, yogurt and fruit into jars in any order you wish. Serve immediately or chill in the fridge. No animals were harmed during the creation of this recipe! Chick Previous Next