DIY Programs

I have developed easy to follow short programs that address specific issues, for times when you don't need the extra help from individual consulting, but still need some direction. These plans give you a road map to follow and include meal plans for breakfast, lunch, and dinner, recipes with beautiful photographs, shopping lists, and daily prep guides.

Immune Support Program

This program was created with five key nutrients in mind: vitamin C, zinc, vitamin A, selenium, and vitamin E. These are all nutrients our bodies need for an optimal immune system...and we know we all need that right now. 

  • Vitamin C is an essential micronutrient that supports various cellular functions of our immune system. A lack of vitamin C can make you more prone to getting sick. This plan provides an average of 500 mg per day of vitamin C from whole food sources like strawberries, cauliflower, red bell peppers, mango, and grapefruit.

  • Zinc is an essential mineral critical for immune function. Even a mild to moderate zinc deficiency can impair immune function and increase the risk of respiratory infections. You can find zinc sources in this meal plan from whole grains, legumes, nuts, seeds, and meat.

  • Vitamin A is a fat-soluble antioxidant involved in the cellular immune response and provides enhanced defense against multiple infectious diseases. This meal plan is packed with vitamin A sources like sweet potato, mango, bell peppers, and dark leafy greens like kale. These foods are paired with healthy fats to increase vitamin A absorption.

  • Selenium is an essential mineral that is required for the function of almost every arm of the immune system. This plan provides over 70 mcg of selenium by incorporating sardines, eggs, beef, and oats.

  • Vitamin E is a powerful antioxidant that helps the body fight off infection. Diets high in vitamin E improve cellular immunity by protecting against cell damage. This program incorporates vitamin E from almond and peanut butter, avocado, and sardines.

The program is practical and easy to follow. It includes:

  • a beautifully designed and colorful 7-day meal plan

  • shopping list

  • daily prep guide (gives you steps for what foods to prep when)

  • recipes for breakfast, lunch, dinner and snacks

 You get all this for only $42!

You will receive the program as .pdf downloadable files for quick and easy access. 

Some of the recipes include: One Pot Mexican Black Beans & Rice, Overnight Peanut Butter and Jam Oats, Deconstructed Stuffed Peppers, Garlic Beef & Greens, Mango Chickpea & Quinoa Salad, Zucchini Breakfast Boats

Eating for Happiness Program

The recipes in this program were chosen because they include ingredients for a healthy nervous system. A healthy nervous system is important for those with high stress levels, anxiety, and/or depression. The recipes include nutrients I mentioned in my blog post "Have the Winter Blues turned into the Spring Blues?" They include B vitamins, healthy fats and proteins, vitamin D, zinc, selenium, magnesium, and polyphenol-rich foods.

The program is practical and easy to follow. It includes:

  • a beautifully designed 6-day meal plan

  • shopping list

  • daily prep guide (gives you steps for what foods to prep when)

  • recipes for breakfast, lunch, dinner and snacks

 You get all this for only $42!

 

You will receive the program as .pdf downloadable files for quick and easy access. 

Some of the recipes include: Slow Cooker Pesto Chicken, Pistachio Crusted Salmon, Chocolate Dipped Strawberries! YUM!

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