Resources and Tools
I built this website to be a place of genuine value for you, whether we ever work together in a coaching partnership or not.
True health and wellbeing require community, safety, and trusted information.
To support you on your journey, I have put together this easy-to-use resource hub. These tools are at your fingertips to empower your choices and protect your wellbeing.
Take what you need, explore at your own pace, and know that you don't have to figure it all out alone.🫶🏽
Nutrition
The 50-30-20 Lifestyle Plate
Health isn't about restriction; it is about functional alignment. Use this visual guide to construct meals that stabilize blood sugar, banish executive brain fog, and fuel sustainable daily energy.
50% Non-Starchy Vegetables (Volume & Micronutrients): Fill half your plate with leafy greens, broccoli, asparagus, cucumbers, peppers and more.
30% Clean Protein (Repair & Satiety): Dedicate nearly a third of your plate to high-quality proteins like wild fish, organic poultry, eggs, tofu, legumes or even a steak, to maintain steady midday energy.
20% Starchy Fuel & Complex Grains (Metabolized Energy): Reserve this allocated fifth of your plate for complex starches and grains: Millet, Bulgur, Quinoa, Rice, Kasha, Sweet Potato, etc..
How to Use This Blueprint:
Start by simply noticing how your current meals align with these zones. Consider keeping a casual journal of your energy levels three hours after eating.
During our lifestyle recalibration sessions, we will use your personal baseline to map out exact behavioral substitutions, preferences, meal prep, planning, pantry staples, troubleshoot obstacles, social triggers, and build your custom tracking framework.