Here are some resources I hope you find helpful in your health journey!

One of the first things I ask clients to do is get their protein baseline. You can do that with an app like Carb Manager or you can use this worksheet to write down your snacks and meals and calculate your daily intake. At the end of the experiment, average your protein intake and then create a goal to add anywhere between 10 and 25 grams of protein per day.

Here is a visual representation of different balanced plate options for different types of diets. Please note, the use of grains, white potatoes, and dairy is only for those people who, after an elimination diet, have verified that they do not have sensitivities to these food groups.

Worried about osteoporosis? You should be —there is a 50% chance you’ll get it if you don’t do anything to head it off. This handout from the International Osteoporosis Foundation is a great resource for creating a bone-healthy diet that will go a long way in keeping your skeleton strong and healthy as you age!

Another great resource from the International Osteoporosis Foundation. This a is quiz that can help you determine if you are at an increased risk of osteoporosis. Of course, I always recommend getting a DEXA (DXA) scan if possible so you know for sure.

All too often, the media has women thinking six pack abs are normal and easily attainable. That is a LIE. This handout explains the sacrifices necessary for varying levels of leanness.

In today’s world almost everyone is stressed — and that affects our sleep, our hormones, our body composition, and our mood. This worksheet gives you an opportunity to step back and examine the stress that is affecting you. THAT is the first step to managing it!