Medical Symptom Questionnaire - please fill this out, hit print & save and send your completed questionnaire back to Miriam.
Nutrition & Lifestyle Questionnaire, please click here and submit it electronically.
Healing with Whole Foods
Connecting with Higher Motivators - In this program, you are making some big changes to how you eat and the way you think about food. Defining your goals, connecting with why you’re doing this process, and visualizing how your life will shift when you get there -is what makes this process feel exciting and engaging (especially when you start seeing your goals come to life!)
Gluten Free Cheatsheet - Use this as a resource to familiarize yourself with which foods contain gluten and educate yourself on hidden sources of gluten
What to Eat
Recipe booklet - Recipes, meal ideas and snack options.
Optimal food plate (omnivore) - Plant-based meal structure for meat eaters and pescatarians.
Sample meal plan (omnivore) - Examples and suggestions on how to incorporate FF concepts and recipes into your every day. These do not need to be followed exactly - feel free to adapt and substitute as needed.
Vegan / Vegetarian
Optimal food plate (vegan / vegetarian) - Meal structure for vegetarians and vegans. Vegans: omit eggs and honey.
Sample meal plan (vegan / vegetarian) - Examples and suggestions on how to incorporate FF concepts and recipes into your every day. These do not need to be followed exactly - feel free to adapt and substitute as needed.
Strategies for Success
Meal Planning Worksheet - use this worksheet to strategize what you’re going to make this week and to create your shopping list
Meal Planning Calendar (optional) - use this template to fill in your meals throughout the week to increase variety and find clever ways to use leftovers
Kitchen Essentials - what tools and appliances are essential to your kitchen along with your pantry stock-list
Making Healthy Habits Stick
Medical Symptom Questionnaire - take this at the end of your elimination diet, before starting your food re-introductions. This will help track how your symptoms changed through the course and will best help you understand how food sensitivities are affecting your body.
Food Re-Introductions Guide - how to systematically re-introduce foods that we eliminated on the program to identify your sensitivities.
Food Diary and Symptom Tracker - worksheet to help track food re-introductions and symptoms.
Invoking Joy Worksheet - nourish yourself beyond food. What activities help to spark joy?