Once you register for your class you will be create a username and password.
You can then log into the online classroom and you will have access to all of the materials:
•  menu plans, recipes and grocery lists
• educational recordings and meditations
• exciting, additional handouts and information
• Facebook community forum
• videos and how-to’s*
• Daily Tip emails will be delivered directly to your mailbox

* these are only included in the 30 Day Nutrition Challenge & Alkaline Diet

The menu plans are designed for any eater. Whether you are vegan, vegetarian, omnivore or flexitarian the menu plans work for you. Each meal includes several protein options and you can choose which one best suits you. It is important to listen to your body and feel which protein is best for you for each meal.

No, the menu plans do not include calorie counts. As holistic nutritionists, we believe that every ‘body’ is different and therefore requires different quantity of nutrients. It is up to you to get to know your body and understand how much food you need to be eating to feel vibrant and satisfied. We will provide you with tips and tools on how to listen to your body and determine exactly what you need to be eating.

All of our meals use only whole foods, meaning no refined products and they are heavily based
in vegetables. When you are eating a balanced meal that includes lots of vegetables, healthy
grains, hearty proteins and good quality fats, there is little need to count calories.

On average, each dinner is 2 portions, enough for dinner and lunch the next day.

If you are cooking these meals for a larger quantity of people, feel free to increase the amount of ingredients in the recipes and double them or triple them (depending on how many people you are cooking for).

Depending on your body type, physical activity level, stress levels, and how you are feeling- there might be days when you eat more food or less food. If you do have leftovers of meals you can freeze them and save for a future meal when you don’t have time to cook. You can also share your leftovers with people in your life- they always appreciate them!

Each menu plan contains:
• breakfast
• lunch
• dinner
• 2 snacks a day
• 1 or 2 desserts a week.

If you have allergies or sensitivities feel free to alter the meals to exclude anything you are allergic to. If you find it extremely difficult to create substitutions on your own, you can email info [at] livingkitchenwellness.com

The breakfasts generally take anywhere between 5-20 minutes depending on what you are making. The dinners require more effort and will take anywhere between 20 minutes and 1 hour. If you know you have a busy night ahead, you are welcome to switch around the menu plan so that it works best for your schedule. Although it may take longer to make dinner than to get take-out, the dinners you prepare will become lunch the next day. So, you will not have to prepare anything else in the morning besides breakfast, or worry about picking up lunch on the go.

Usually participants are able to find all of the ingredients in their local grocery stores and health food stores. If there are certain vegetables that are not accessible where you live, then you can easily substitute something that is more locally available for you. There are also many websites online that sell packaged products (such as alternative flours, high quality oils, and superfoods).

We get this one a lot!  Check out our cost sheet for an estimate!

Don’t worry, the 30 Day Nutrition Challenge is designed to support you at whatever level you are at. The original 30 Day Nutrition Challenge is best for starting out if you want a fresh start or a new start to your food lifestyle. The Sugar Detox and Going Gluten Free are our intermediate level courses and we recommend taking them after you have completed the 30 Day Nutrition Challenge. The Alkaline Life is our most advanced level course and is appropriate for people who have more experience living a whole foods