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33 Day Guide C-OVID - 19

Learn what to do if C-VID-19 Infects You & Your Family

A 33 Day Guide

Gluten Free Guide

Have you been told to go gluten free, but unsure how to do it? Do you need more support? Here is a 1 month guide on how to, with shopping lists, easy recipes, and information galore.

Learn What to do IF C-VID-19 INFECTS you and your family.

A 33 Day GUIDE

Do you have a game plan if you end up with the C-vid 19 virus? This 33 Day Course will give you the answers you need to all the questions you may have. It was written by a Board Certified Doctor – who explains everything in simple terms and gives you the suggestions needed to help.

A step-by-step, day-by-day guide to support you during this virus. Everyday will give you an idea of what symptoms to look for, what to do, when to go to the hospital. Each day has a many tips as well as a fun activity to do at home while in quarantine.

  • Learn what symptoms and issues to look for & How to prevent clotting issues.
  • What supplements would be helpful in supporting your body through it
  • What the virus does and how it affects different people in different ways- but what to do and what to purchase in case of
  • Recovery after c-vid what to look for and what to take
  • Prevention
  • Testing – Which testing to ask for and what it all means –


  • A straight forward webinar on the virus explaining how it affects others
  • Stress Relieving exercises –
  • Ideas on what to do while quarantining *
  • How to return to work
  • Mask information

**NOTE – this is not a replacement for medical information, please contact your doctor should any conditions arise where you are in need of medical attention.

Gluten Free GUIDE

Have you been told to go gluten free, but unsure how to do it?

Do you need more support?

Here is a 1 month guide on how to, with shopping lists, easy recipes, and information galore.

Each day has a tip to learn more about the benefits of going gluten free as well as meal suggestions for 3 meals a day.

It shows the nutritional break down of nutrients for each meal.

Why Gluten Free?

Celiac disease, gluten sensitivity, or gluten allergy may be the reason for choosing a gluten free diet.  If you suffer from any of the above, it is necessary for you to learn to eat gluten free. Gluten is one of the proteins found in wheat (including Kamut & Spelt), barley, rye and triticale. For people with Celiac disease, gluten causes the immune system to attack the cells in your body. Gluten triggers an immune response to attack the lining of the small intestine. The damage to the small intestine interferes with the adsorption of nutrients and increases the risk for bone disease, anemia and intestinal cancer.

Changing your diet can be challenging in the beginning but it will get easier . While a gluten free diet can be restrictive in some aspects it doesn’t have to be all about deprivation. There are so many naturally gluten free foods available to you. It can be helpful to focus on the positive effects the gluten free diet will have on your health. You will begin to feel so much better each day you are gluten free. Be patient, it may take a couple of weeks or even months depending on the severity of your illness.

We are going to give you guidelines, tips, food lists, and meal ideas to help you easily transition to a gluten free diet. For a Gluten Free Food List see tab above.

The menus are full of nutrient rich foods that are naturally gluten free. You will find lean meats, fruits, nuts and whole grains such as brown rich and quinoa.

Here is an example of what you receive for one day:

Meal Suggestions
Here are some meal suggestions for the day. For more gluten free meal ideas, check out the tab above.

BREAKFAST: If you usually eat cold cereal, try Rice or Corn Chex. They are gluten free, widely available, come in a variety of flavors and are less expensive then other gluten free cereals. If you enjoy a hot breakfast have eggs any style. Try the Goat Cheese and Asparagus Scramble (recipe below)

Scrambled Eggs with Goat Cheese and Asparagus
Calories: 919 Total Fat: 96g Total Carbs: 1g Protein: 15g
Serves 1:

3 asparagus spears, trimmed and sliced
2 large eggs, lightly beaten
1 Ounce aged goat cheese or Manchego (1 slice), chopped
1 Tbs olive oil


1. Place 2 tablespoons of water in a small nonstick skillet over medium-high heat. Add the asparagus and steam until water has evaporated and asparagus is tender. Remove asparagus and keep warm.

2. Add 2 teaspoons of olive oil to the skillet over medium heat; add eggs and goat cheese; scramble until eggs are set and cheese is melted.

3. Top with the asparagus. Drizzle with 1 tsp olive oil. Season to taste with salt and freshly ground black pepper and serve immediately.

The Ingredients below and the Nutritional Information are based on one serving size.

LUNCH: Leftovers are the easiest and you can add a salad or fresh fruit to complete it. Today, make a big salad with what you have on hand or try this delicious Chef’s Salad.

Hearty Chef’s Salad
Calories: 695 Total Fat: 46g Total Carbs: 29g Protein: 42g
Serves 2: If you are making it just for yourself, cut the ingredients in half.

4 eggs, hard boiled, halved
1 head of red leaf lettuce
1/2 pound ham or grilled chicken, diced
2 slices of bacon, cooked and crumbled
8 cherry tomatoes, halved
4 green onions, sliced thin
2 stalks of celery, diced
1 avocado diced
2 tablespoons of Simple Salad Dressing


Hard boil eggs, cool and remove shells. Meanwhile, cook bacon and crumble, grill chicken and dice ( or dice ham). Wash and chop vegetables. Divide lettuce between two plates, top with vegetable, eggs, avocado and meats. Top with 2 tablespoons of your homemade Balsamic Vinaigrette. That will add about 135 calories to your salad.

DINNER: You can keep it simple. You can make a meal using any meat, poultry or fish with steamed veggies and a side of brown rice or baked potato. Try the delicious Chicken and quinoa recipe below and save some chicken for tomorrows lunch.

Chicken and Quinoa
Calories: 522 Total Fat: 8g Total Carbs: 61g Protein: 51g

Combine a simple 6 oz portion of grilled chicken breast with a honey chile sauce, a cup of Quinoa and 1/2 cup snap peas. Grill one or two chicken breasts totaling 6 oz in pre-cooked weight and top with honey chile sauce that you can make with the recipe below. Serve with 1 cup of cooked quinoa and 1/2 cup of steamed snap peas.

Honey Chile Sauce Recipe (Serves 16):

1/4 cup of shallots, chopped fine
2/3 cup of honey, slightly warmed
1/4 cup of sherry vinegar
1 teaspoon of pasilla chile powder
1/4 teaspoon of ground cumin
1-1/2 cups fat-free chicken broth, low sodium salt and pepper to taste
1 teaspoon of cilantro, chopped
3 tablespoons of chopped pecans, toasted


1. Coat a saute pan with cooking spray and place on medium-high heat. Add chopped shallots and saute until tender.

2. Add the honey and vinegar to the pan. Quickly stir in the chile powder, cumin, and broth. Bring it to a boil and reduce by half.

3. Transfer sauce to a blender or food processor, and blend at high speed until smooth. Season to taste with salt and pepper. Stir in cilantro. Garnish dish with toasted pecans.

The Ingredients below and the Nutritional Information are based on one serving size.

SNACKS: Choose from the “G-Free Snack” list in the tab above.

Click below to purchase for $20