As a Certified Holistic Health & Nutrition Coach, my mission is to provide busy women with the support and guidance they need along their journey to mind + body wellness. In the library below, I'll be sharing a few of my favorite white papers and worksheets - the same ones I offer to clients and even use in group classes. Please feel free to download these FREE resources to keep at home, and in the kitchen!
Whether on a package of eggs from your grocery store, or on the menu at your favorite restaurant, words like "free-range", "grass-fed" and "organic" are everywhere these days. Many food labels can be confusing - use this white paper to educate yourself and sort the fact from fiction.
Experimenting with different foods is a great way to tune in to your bio-indiviual needs. Breakfast is an especially good time to experiment as it sets the tone for the rest of your day. Use this worksheet to chart your eating habits for the week, as well as your thoughts and feelings around what you eat.
Keep this healthy snack list handy around the kitchen and use it as a reference any time the snacking temptation kicks in. These healthy snacks are also a great example of using food for fuel, so they're perfect for taking to the office!
This worksheet will help you to better understand the science behind cravings, and can act as a quick reference guide in the kitchen when cravings do hit. When we fully understand why our bodies experience cravings, we are more apt to make smart snacking choices.
Using microwaves can be incredibly convenient, but their safety is questionable. The decision to use a microwave or not is ultimately up to you. It's thought by some that microwaves cause plastic containers and food wrap to release toxic, cancer-causing chemicals known as carcinogens.
This worksheet offers guidance and tips for eliminating negative self-talk in order to create space for a more positive mindset. Learn how to identify limiting belief systems and begin to replace them with empowering ones.
Let's talk carbs! From low carb, or no carb, to whole grain and beyond, this worksheet will walk you through the history of carbs and give you a better understanding of why fad diets are never a good idea.
Trans. Saturated. Omega-3. Omega-6. Omega-9. Polys. Monos - so many fats to keep track of! And information in the media and science seem to conflict about which fats are healthy and which are not. It’s no wonder many people are confused about which types of fats they should be eating – and which types they should be avoiding. Download this worksheet to discern fat fact from fiction!
Being out of balance can have significant effects on all aspects of your life. This white paper is great for checking in with yourself, and offers guidance for creating harmony in your life. The goal is to establish a healthy rhythm that's sustainable and feels good to you.
Quick, portable foods are now the norm in modern society. Whether it's a toaster pastry, tube of yogurt, or a can of cola - chances are, the product is heavily processed and contains additives and often times, harmful chemicals in order to preserve it’s shelf life. This list will give you some background on the various ingredients used to preserve and process common foods, as well as what to look for when shopping.
Did you know your body is made up of 60-70% water? It’s no surprise that how much you drink can affect your health! Drinking too much can cause mineral imbalances, and drinking too little can cause headaches, fatigue and dehydration. Download this list of guidelines to help you stay on track!
Ever feel like maybe your eyes are bigger than your stomach? From time to time, we may find ourselves mindlessly eating while working on the computer, watching TV, or when we're on the run. The pleasure of eating lies in slowing down and enjoying the experience. This worksheet will help you to better understand yourself, and your eating habits in order to consume more mindfully.
When you nourish yourself with greens, you naturally crowd out the foods that make you sick. This worksheet is designed to give you a well-rounded understanding of dark, leafy greens and the health benefits they have to offer. Not all greens are created equal, but by keeping this worksheet handy around the house you’ll be able to easily make healthier choices for you and your family.
This worksheet breaks down all of the various protein cultures and lifestyles, along with their respective sources of protein, and diet staples. From vegan, to vegetarian, and non-vegetarian - download your copy to dive deep into the truth about protein levels, sources and cultures so that you can make the healthiest choice for you and your family.
In the 1930s, a Cleveland Dentist named Weston A. Price, DDS, traveled to isolated parts of the world to study the dental health of people unaffected by Western Civilization. His findings would completely change our idea of a traditionally “healthy diet”. Download this worksheet to better understand the core principals necessary for a truly healthy diet.
Things have changed quite a bit since the mid-century. Download this worksheet to better understand how portion control in Western society has gotten out of control over the years. Familiarize yourself with the information provided so that you're able to easily recognize the signs of portion distortion. In a consumer-driven society, we're faced with portion control decisions daily, and if we act unconsciously, we can fall victim to over-serving!
Whole grains have been an essential part of the human diet since early civilization. They’re an excellent source of nutrition, as they contain essential enzymes, iron, dietary fiber, vitamin-E, and B-complex vitamins. Keep this cheat sheet handy in the kitchen when meal planning - it includes various types of grains, as well as their proper serving amounts and cook times!
Caffeine: Everyday necessity or occasional treat? Don't despair if you can't kick your caffeine habit - flavored teas, decaf coffee and green juices are great alternatives to experiment with in lieu of coffee. Whichever way you prefer to consume caffeine, there are health benefits as well as health hindrances. Download this worksheet to check yourself against the signs and symptoms of high caffeine intake, and prepare to make the switch if needed!
This guide provides a list of the top 20 foods high in antioxidants, their antioxidant content per serving size, plus how best to prepare each food for best results. Download this freebie and keep it handy in the kitchen to act as a reference during snack time!
This worksheet is designed to help you stay present and in the moment; appreciating all that you already have. Take a mindful minute before bed to reflect on your day, guided by inspirational journal prompts. This exercise will keep you grounded and grateful. I suggest doing this at least a few times a week, but feel free to download as many copies as you like so you can make it a daily practice!
Just like regular bingo, only this time it’s all about you! Download “Self Love Bingo” and use it as a gentle reminder to schedule time for self love each month. This bingo exercise will help you take stock of where you’re at on your journey, while also offering examples of simple ways to love yourself more. The goal is to get a “blackout” bingo by the end of the month!
This worksheet is designed to help you brain dump, segment and break down your larger, “big picture” goals so that you can tackle them one step at a time. We’ll look at what you’d like to accomplish in the next three months, then brainstorm what’s next, on order to minimize any overwhelm!
What story are you telling yourself about your body? Is it a loving one? Download this free worksheet, loaded with mindful journal prompts, to check in with yourself, and take note of any negative self-talk. Learn to replace any negative thoughts with positive ones in order to support a healthy body + mind.
What negative thoughts, or harmful self-talk has been running through your mind all day, sapping up your precious energy? Declutter and detox your brain by dumping them out before bed in order to get clarity for a peaceful night's sleep! Download your free copy, and print as many as you like - this is best done as a daily practice.
Download this free worksheet to keep track of your hormones, along with any signs of hormonal imbalance, for one full week. Not sure if it’s time to see the doctor? Tracking your hormones, and checking in with your body is a great place to start. If it is time to make an appointment, you’ll be able to prepared!