Free Downloads

 
 

Plant Proteins

Ideas for incorporating more plant-based proteins in your diet in place of meat. A great resource for your Meatless Monday dinners!

Vegetables for breakfast

One of the easiest ways to get more vegetables into your diet is by adding them at breakfast. Some of our favorites include protein-vegetable scrambles with greens, onion & sweet potatoes, or smoothies with kale, coconut water, frozen tropical fruit & protein powder.

Low/medium glycemic index foods

Low Glycemic Index foods can help manage blood sugar levels and even help you lose a little weight. Try them all and decide for yourself which ones to incorporate into your menus.

How to Make a Kale Cube

Follow these 5 easy steps to create kale cubes. Each cube has 1 cup of kale! Use in soups, stews, scrambles, casseroles, smoothies, and more to boost the nutritional value of any recipe.

hunger/fullness scale

An incredibly useful tool for mindful eating. Assess how full you are before you begin eating, and then again when you have eaten half your meal. Stop eating when you reach 6-7.

How to create a power bowl (aka buddha bowl)

Arguably one of my favorite tips to share with clients involves weekend prep for nourishing bowls all week long. Our favorite: steamed kale, quinoa, roasted vegetables, beans, grilled chicken, and green goddess dressing!