past programs & events

WHOLE Cooking Class, December 2016: Refined Sugar-Free Sweet Treats

Menu: TBD

WHOLE Cooking Class, November 2016: Guilt-Free Thanksgiving Sides

Butternut Squash and Chickpea Soup
Brussels Sprouts Slaw with Pomegranate and Almonds
Green Beans with Roasted Garlic Vinaigrette
Quinoa and Wild Rice Stuffing

WHOLE Cooking Class, October 2016: Plant-Based Protein

Chia Seed Overnight Oats
Kale, Bulgur & Chickpea Bowl with Lemon Vinaigrette
Black Bean & Quinoa Chili
Date Coco-Nut Truffles

Valentine's Day 2016: Couples' Cooking Class

January 2016: Healthy Eating Workshop for Future Physicians at Perelman School of Medicine

A Penn Med Wellness Initiative Event with Emily Watson | Co-Sponsored by the Penn Med Yoga Club and the Nourish Club

Easy Batch Cooking: A demonstration of tips and tricks for how to eat healthy and prepare simple, nourishing meals that fit into a busy medical student's lifestyle and budget.

"Emily CLEARLY knows her stuff regarding cooking, nutrition, and Yoga. Her workshop was both relaxed and highly informative - the perfect combination for someone like me, since I value healthy eating but am admittedly intimidated by recipes. All in all, she is wonderful to work with, and I look forward to our future collaborations." -Jack Bulat, medical student, Perelman School of Medicine at the University of Pennsylvania

December 15, 2016: Market Vinyasa at Philadelphia's Reading Terminal Market

Get your flow on in one of Philly's most famous and unique venues! This class begins with an hour long vinyasa yoga class and ends with a delicious and healthy meal. Breathe, get energized, and nourish your body. Namaste!

Curried Carrot Soup Shooter
Kale and Quinoa Harvest Salad
Roasted Butternut Squash with Rosemary
Dairy-Free Holiday Hot Chocolate

November 22, 2015 - December 20, 2015: 28 Day Wellness Program

Holiday Jumpstart 2015

This 28-day program was designed to help you stay balanced, energized, and allowed participants to be their cheeriest selves during the holidays. We will focus on clean eating with daily exercise. This was not a traditional detox. Participants didn't drink juice and spend hours at the gym. They ate real, whole foods and adopt small, healthy changes while still making room (and time!) for holiday merriment!

This program took into account that the holidays mean less time, hours of traveling, and social engagements that are often less than healthy. This is designed to be something you can integrate into your every day despite those challenges and allow you to approach the holidays with ease.  

In this program, participants felt:

  • NOURISHED with nutrient-dense, plant-based recipes to make cooking and eating healthy easy
  • INSPIRED by daily reminders to be your healthiest self- inside and out
  • EMPOWERED by quick workouts to reset, refocus, re-energize
  • MOTIVATED by personal check-ins from me for accountability

What participants received:

  • Exclusive recipes for easy, plant-based meals and snacks to keep participants satisfied and their energy levels up
  • Exclusive recipes for nourishing holiday treats with healthy fats and less sugar
  • Weekly menu suggestions
  • Daily 5-minute exercise routines to keep them moving this holiday season
  • Daily email inspiration and weekly accountability check-ins
  • A special gift to make healthy happen
  • Email support if they needed any tips or advice along the way

What participants said:

About two weeks into your program I noticed a real change in my energy level and overall feelings both physical and emotional. I would highly recommend your Nourishing Matters programs to anyone seeking an improvement in their quality of life and frankly it's fun exploring different healthy foods. - David F., Operations Manager, Age 62

September 16, 2015: Healthy Eating Workshop at Perelman School of Medicine

A Penn Med Wellness Initiative Event with Emily Watson | Co-Sponsored by the Penn Med Yoga Club and the Nourish Club

Ready, Set, Breakfast! A demonstration and tasting of quick, easy, and healthy breakfasts and snacks to help keep medical students energized and nourished during their long hours of study and their hospital rotations.

Menu featured Homemade Vanilla Almond Milk, Maple and Almond Overnight oats, Nut Butter Stuffed Dates, Roasted Chickpea Stuffed Sweet Potatoes, and Quick Breakfast Sandwiches with Kale Pesto.

Disclaimer: I am a holistic health coach, certified through the Institute for Integrative Nutrition. I am trained to inspire and support clients in their health goals. I am not a physician, licensed dietitian, or psychologist and my advice is not a substitute for any of these professionals. Please seek out one of these health care providers for a diagnosis and treatment plan. If you are currently under the care of a physician, licensed dietitian, or psychologist or currently using any prescription medications, please discuss any dietary and lifestyle changes with these professionals. I believe holistic health practices and a nourishing diet are complementary to traditional medicine. Please know that you are responsible for your own health.