Your Wellness Toolkit

​​This recipe book is a favorite of ours. It includes 25 smoothies and 5 smoothie bowl recipes. In addition, a detailed list of nutrition facts for each smoothie is included in this 44-page recipe book pdf.

We feature a pineapple turmeric smoothie, chocolate zucchini bread smoothie, strawberry tahini smoothie, and cinnamon sweet potato smoothie bowl!

An anti-inflammatory diet includes a balance of nutrient-dense whole foods and excludes the four most common food allergens: dairy, gluten, egg, and soy.

These recipes contain low to no added sugar. In addition, a detailed list of nutrition facts for each meal is included. There are 10 breakfasts, 10 lunches, 10 dinners, 10 side dishes, and 5 desserts included in this 78-page recipe book pdf.

The fat content of this diet averages 70% of your daily calories to encourage ketogenic metabolism. This 21-day meal plan is made for an individual with an average 2,000 calorie daily intake goal. This meal plan contains low to no added sugar and meets the daily nutritional needs of all major food groups. Shopping lists, recipe books, and a detailed list of nutrition facts for each meal are included in this pdf digital download.

The fat content of these recipes averages 70% of the total calories to encourage ketogenic metabolism. In addition, these recipes are low in carbohydrates and contain low to no added sugar.

A detailed list of nutrition facts for each meal is included. There are 10 breakfasts, 10 lunches, 10 dinners, 10 side dishes, and 5 desserts in this recipe book pdf.

Vegan and vegetarian friendly. This plant-based meal plan excludes all animal products including dairy, eggs, meat, and seafood. This 21-day meal plan is made for an individual with an average 2,000-calorie daily intake goal.

This meal plan contains low to no added sugar and meets the daily nutritional needs of all major food groups. Shopping lists, recipe books, and a detailed list of nutrition facts for each meal are included in this 186-page pdf digital download.

Vegan and vegetarian friendly. These plant-based recipes exclude all animal products, including dairy, eggs, meat, and seafood. This meal plan contains low to no added sugar.

There are 10 breakfasts, 10 lunches, 10 dinners, 10 side dishes, and 5 desserts included in this 80-page recipe book pdf.

A low-FODMAP diet can be helpful for people with irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO).

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are sugars (short-chain carbohydrates) your small intestine may have difficulty breaking down, which can lead to symptoms of bloating, excessive gas, constipation, or diarrhea. Eating a low-FODMAP diet can alleviate symptoms of IBS or SIBO.

The meals in this recipe book limit intake of high-FODMAP foods, such as beans, wheat, dairy, and certain vegetables and fruit. These recipes contain low to no added sugar.

A detailed list of nutrition facts for each meal is included. There are 10 breakfasts, 10 lunches, 10 dinners, 10 side dishes, and 5 desserts included in this recipe book pdf.

After a true commitment to eating this diet for a least 4-6 weeks, you may slowly reintroduce high-FODMAP foods one at a time. Separate food reintroductions at least three days apart. Pay attention to how your body feels over the next three days before reintroducing a new food.

Did you experience any congestion, bloating, or abdominal pain? Did you experience a flare-up or worsening of a symptom that was improved while avoiding the food? These are signs that you may have difficulty digesting high-FODMAP food. And eliminating or minimizing these foods will help improve symptoms.

A gluten-free diet is essential for people with celiac disease, non-celiac gluten sensitivity, wheat allergy, or other medical conditions associated with gluten.

You can minimize the symptoms associated with gluten-containing foods by eating a gluten-free diet. Gluten is a protein found in wheat, barley, rye, and triticale.

This recipe book includes a balance of nutrient-dense whole foods and excludes all gluten-containing products. In addition, these recipes contain low to no added sugar.

A detailed list of nutrition facts for each meal is included. There are 10 breakfasts, 10 lunches, 10 dinners, 10 side dishes, and 5 desserts included in this 79-page recipe book pdf.

Eating a dairy-free diet is essential for people with lactose intolerance and food allergies or sensitivities to casein, whey, or lactose. By eating a dairy-free diet, you can minimize symptoms associated with eating dairy-containing foods. Lactose is the sugar in dairy, while casein and whey are the significant proteins in dairy.

This recipe book includes a balance of nutrient-dense whole foods and excludes all dairy-containing products with lactose, casein, or whey. This includes avoiding butter, ghee, milk, cheese, and whey protein powder.

These recipes contain low to no added sugar. In addition, a detailed list of nutrition facts for each meal is included. There are 10 breakfasts, 10 lunches, 10 dinners, 10 side dishes, and 5 desserts in this 80-page recipe book pdf.

This recipe book includes a balance of nutrient-dense whole foods and excludes all dairy and gluten-containing products. In addition, these recipes contain low to no added sugar.

A detailed list of nutrition facts for each meal is included. There are 10 breakfasts, 10 lunches, 10 dinners, 10 side dishes, and 5 desserts in this 78-page recipe book pdf.

Eating a dairy-free diet is necessary for people with lactose intolerance and food allergies or sensitivities to casein, whey, or lactose. By eating a dairy-free diet, you can minimize symptoms associated with eating dairy-containing foods. Therefore, this recipe book excludes all dairy-containing products with lactose, casein, or whey. This includes avoiding butter, ghee, milk, cheese, and whey protein powder.

A gluten-free diet is essential for people with celiac disease, non-celiac gluten sensitivity, wheat allergy, or other medical conditions associated with gluten. By eating a gluten-free diet, you can minimize symptoms related to eating gluten-containing foods. Gluten is a protein found in wheat, barley, rye, and triticale.