Free downloads

I use these resources with clients to help them meet their healthy lifestyle goals. They are free to download for personal use only.


Master List of Meal Ideas (Docx & PDF versions)

Creating a master list of meal ideas will save you time and energy; couldn't you use some more of those in your life? Generate a list of well loved recipes you and your family enjoys, display it somewhere you can see it (the fridge, inside a kitchen cuboard or pantry, or bulletin board), and reference when meal planning or deciding what do make for dinner with what you have on hand. Add to the list when you find new favorite recipes.



Good Reads

These are the books I most frequently recommend to clients. I think you'll enjoy them too.

Mindless Eating

By Brian Wansink

A fablous book for all who are trying to manage their weight and be more mindful of the foods they eat.

The Volumetrics Eating Plan

By Barbara Rolls

This book is for those who don't like going hungry when trying to lose weight. Learn how to eat more volume, but fewer calories.

Intuitive Eating

By Evelyn Tribole & Elyse Resch

A great book for those who want to establish a healthier relationship with food and their bodies. Learn to honor your body's signals for hunger and fullness. I often recommend this to patients with disordered eating patterns.

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The Plant Powered Diet

By Susan Palmer

This is the first book I'd recommend reading to your get diet on track. Learn how & why to add more plants to your diet--where ever you are on the omnivore to vegan spectrum. Recipes are included. 

IBS--Free At Last

Patsy Castos

If you suffer with IBS this is the place to start to feel better. The FODMAP protocol outlined in this book is founded in research and is effective for 75% of IBS sufferers. 

Expect the Best

By Amanda Ward

A comprehensive and in-depth read for expecting moms on how to eat optimally for a well nourished pregnancy.

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