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Workshops & Events

Professional Women’s Network Pau Hana

Sheila is cooking for us! Sheila’s been preparing healthy menus for years; and she just completed classes on cooking with plant based foods at the Napa Valley Culinary Institute (using…

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Private Cooking Classes

Join me for private cooking classes in your home or mine.  I will work with you to develop a healthy menu, select up to 3 main dishes and purchase the…

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Latest News, Recipes and Articles

Okinawan Delights from The Blue Zones Kitchen Cookbook

Cooking Demo:  Tofu Steak with Miso Mushrooms, Steamed Purple Sweet Potatoes, Noodle Bowl, and Five-Banana Ice Cream with Sheila Wrede – Wellness Becomes You Thursday (December 7th) at 12:00 – 1:00 PM (Virtual) Join us for a cooking demonstration where you can learn some Okinawan recipes from The Blue Zones Kitchen cookbook. Our guest chef, Sheila Wrede…

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The Blue Zones Way

Blue Zones shares their insights about longevity, well-being, and better health.  One suggestion is to set up Longevity Dinner. Start out by trying to have at least two shared and/or relaxed meals per week.  Here are some options for helping make your regular dinners feel like special events: Cook the food yourself. When you prepare your…

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The Blue Zones Way

Blue Zones advocates a plant based lifestyle.  Hara hachi bu is a 2,500-year-old Confucian mantra said before meals in Okinawa. It is a reminder to stop eating when you feel about 80% full. Eating to the point of satiation and not fullness translates to easier maintenance of a healthy weight and reduced risk of obesity, as…

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Herb and Spice Substitutes

Herb Substitutes Basil: oregano or thyme Bay leaf: ¼ teaspoon thyme Chervil: tarragon or parsley Cilantro: parsley Dill: tarragon Fennel seed: anise seed Italian seasoning: Blend of basil, oregano, rosemary Marjoram: basil, thyme, or savory Mint: basil, marjoram, or rosemary Oregano: thyme or basil Parsley: cilantro or chervil Rosemary: thyme, tarragon, or savory Sage: poultry…

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Perils of Supersizing

How many portions are in a bag of snack-size whole grain crackers? Or a small bottle of locally-pressed juice? Or a lunchbox pack of granola bars?  Hint: it’s not “one.” Often, the above products contain two or two-and-a-half servings per package. Can YOU Eat Just One? When you are faced with a bag of chips…

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Europe is a culinary delight

After 5 weeks of visiting 8 countries in Europe, it was a challenge to synthesize all the most important lessons that I learned about how Europeans eat, what they eat, and why they seem to have a healthier lifestyle.  My first observation is that they walk…and do I mean walk.  We logged thousands of steps…

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Root Vegetables – They Provide Variety Beyond a Salad

Many of you already know that I completed the Hapalua half marathon last weekend and I must say it can be a challenge (at any age).  Both before and after the run, I needed to focus on healthy carbs, and root vegetables have proven to be beneficial, especially beets! When you think about healthy eating,…

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Racing to the finish line

As some of you know, I am trying to get more fit in preparation for the Hapalua (Honolulu half marathon) and my husband is also exercising with me to make sure his knee is healing properly from his knee surgery.  I signed up online for Mbtion, an app that recommends a personalized fitness plan.  In…

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Isn’t fat bad for me?

Dietary fat: is it good or bad? Both. You see, not all fats are created equal. The Skinny on Fats Heavily processed, hydrogenated “trans” fats used in prepared, packaged foods can be extremely damaging to the body. They can compromise the cardiovascular system, immune system, and contribute to behavior problems. They can also lead to…

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Balance. Is it a Myth?

Balance. Work-life balance is a sticky subject among many people.  We have careers, partners, children, family commitments, charity work, classes, hobbies, worship time — plus big desires to improve our health.  How can we possibly balance so many things? I’m going to let you in on a little secret.  You can’t. “Harmony” is an easier…

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