Optimal Health Lifestyle Intervention Workshops/Cooking Class

a woman talking about cooking

The Optimal Health Lifestyle Intervention Workshops are virtual! The workshop series will empower you with the skills and knowledge to make healthy sustainable lifestyle changes.

  • Delicious oil-free plant-based food
  • Fitness assessments
  • Stress management techniques
  • And much more...

Classes will resume on Wednesday, January 17, 2024, from 6:00 pm to 8:00 pm Eastern Time (5:00 pm to 7:00 pm Central; 4:00 pm to 6:00 pm Mountain; 3:00 pm to 5:00 pm Pacific).   

12-Week Class Schedule, Winter 2024

  • 1/17/2024:  Week 1
  • 1/24/2024:  Week 2
  • 1/31/2024:  Week 3
  • 2/7/2024:    Week 4
  • 2/14/2024:  Week 5
  • 2/21/2024:  Week 6
  • 2/28/2024:  Week 7
  • 3/6/2024:    Week 8
  • 3/13/2024:  Week 9
  • 3/20/2024:  Week 10
  • 3/27/2024:  Week 11
  • 4/3/2024:    Week 12

Register in advance to join the classes in this series of workshops: 

After registering, you will receive a confirmation email containing information about joining the workshop series. PLEASE NOTE: Once you register for this workshop series, the same link received in the confirmation email can be used to join each of the classes in the series.   

These workshops will be recorded and available at a future date.              

The links to purchase the Handbook for the classes are:          


There's no cost to attend the on-line weekly classes.

Workshop Committee

Dr. Jennifer Rooke, FFL Instructor Shobha Swamy, FFL Instructor Carolyn Hartfield,  Joan Emerson,  Stacha Turner,  Judy Walker,          Merchuria Williams, Joyce Wright, Roxanne Barrow


General Rules

There are many ways to get started on a plant-based diet. You can do it gradually, meal by meal or just jump in and eat only plant-based foods. Either way you will need some new rules.

  • Start eating meals – this means that you must stop eating whenever and whatever you see feel like eating. Decide on an eating plan that fits your lifestyle and get into a routine. Think of snacks as a small meal and either stop eating them or plan for them.
    You can eat:
    • 3 meals/day - Breakfast/lunch/dinner - No snacks
    • 4 meals/day - Breakfast/lunch/dinner - 1 snack of fruit
    • 5 meals/day - Breakfast/lunch/dinner -  2 snacks - mid-morning/mid-afternoon
  • Stop eating 3 hours before you plan to go to sleep
  • Do not eat for at least 12 hours between dinner and breakfast
  • If possible, have your heaviest meal at lunch time and eat a light dinner

Shopping for a whole-food plant-based diet -This is a great video – only one issue, oats are OK, but the best breakfast is fresh fruit in season.