Free Downloads

  • Illustration of food items including bottles, an onion, a piece of ham, a bottle of juice, and an apple cut in half on a blue background

    Gentle FODMAP

    Trialing a simple reduction approach to identify specific gut triggers and reducing distress.

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  • Illustration of a variety of colorful cocktails and drinks with fruit garnishes on a black background.

    Gut Yoga

    Feeling bloated? Upset stomach? Lower abdominal pain? Constipated? Give these simple yoga stretches a try.

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  • Illustration of a bowl and containers of dairy products, slices of lemon, bananas, an avocado, and blueberries.

    WAKE UP! Breakfast Bowl Recipes

    Satisfying smoothing bowls to energize & nourish the mind & body.

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  • Illustration of a bowl of salad with carrots, lettuce, cucumber, avocado, herbs, and a side of rice.

    Power Bowls. Lunch Bowl Recipes.

    Nourishing your body with powerful, wholesome ingredients layer by layer.

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  • Rest Well

    Rest Well

    Using positioning and pillows to get comfortable and decrease pain.

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  • Cartoon illustration of a woman sitting cross-legged, holding her chest with a worried expression, surrounded by colorful abstract plants and stars.

    Diaphragmatic (belly) breathing

    Belly breathing encourages full oxygen exchange, slows the heartbeat and can lower or stabilize blood pressure.

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  • A woman relaxing on clouds with a night sky background, featuring a crescent moon, stars, and hanging clouds with bows.

    Gut Check for Great Sleep

    Struggling to get a good sleep at night? Your gut might be to blame! Get tips for improving digestion and reducing reflux/heartburn that may be affecting your sleep.

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  • Illustration of a woman meditating in a lotus position surrounded by icons representing health, food, reading, exercise, sleep, and nature, in a circular design.

    Histamines and You

    Become aware of the foods that contain histamine and work to reduce the overall load consumed to see if symptoms change over the course of 1-2 weeks.

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  • Smart Swaps

    Start making changes in your nutrition that make you feel your best. With Smart Swaps, you’ll get some ideas on easy changes to make.

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  • An animated brain character with glasses, smiling and holding a smartphone, surrounded by various fruits, vegetables, and laboratory equipment, with clouds in the background.

    Teen Nutrition

    It’s crucial to teach teens how to properly care of their bodies! For lecture attendees to access your free download, please enter your password below.

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  • Illustration of a person stretching on the ground and a person on a bicycle, surrounded by various healthy foods, fitness equipment, and nature elements, symbolizing wellness and healthy living.

    Fueling for Performance

    Have something coming up like a big game or a race? Marathon training group, please enter your password below to access your free download.

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  • Illustration of a woman with long dark hair holding a glass of green smoothie surrounded by various fruits and vegetables, including kiwis, apples, avocados, lemons, and leafy greens, with a cloudy sky in the background.

    Fueling Your Body Through Perimenopause

    Perimenopause affects all parts of your life, and learning how to fuel your body is important! Enter password here to access your free perimenopause download.

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  • Illustration of a woman meditating outdoors, with a large tablet behind her displaying a checklist related to health and wellness, surrounded by plants and clouds.

    Components of A Powerful Plate - Hydration & Electrolytes

    Learning the different ways to hydrate yourself before an event can be helpful in your performance. Enter password here to access your free Hydration and Electrolytes download.

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  • Illustration of a food pyramid with various foods like vegetables, meat, fish, bread, fruits, cheese, and a cat, with a woman pointing at it, surrounded by clouds and plant illustrations.

    Components of A Powerful Plate - On the Go + Protein

    Learn some on the go snacks and good protein before a performance. Enter your password below to access your free On the Go + Protein Document

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  • Illustration of a clock with food, drinks, and people, set against a cloudy sky and surrounded by plants.

    Components of A Powerful Plate - Timing for Performance

    The timing of when to eat is just as important as what you eat. Find out more by entering the password below to access your free download.

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  • Illustration of a person with dark hair in a bun, wearing a gray blouse with a bow, surrounded by various food ingredients and seafood floating around her.

    Balanced Lunches for Busy Days

    A balanced lunch does not need to be perfect or complicated. Learn ways to combine convenience foods with fresh, colorful, nutrient-dense options can help.

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