Better Menus

Better Menus

Better nutrition happens when you make better not perfect choices more often. These Better Menus help you do just that – based on your lifestyle, life-stage, preferences and needs.  Use these (and swop ingredients as desired using the Ashley Koff Approved (AKA) Better Nutrition Plan as a reference guide) to help make days, weeks or months of better not perfect choices more often. Here’s to getting and keeping better health, easily and deliciously!

  • A Better Menu: Trace Nutrients

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    Sometimes just a little of something can make a big difference. This is so true of getting enough of these key trace minerals (Iodine, Zinc, Chromium & Copper). Check out this better menu for better not perfect choices to help you get them in deliciously,  more often. Taking a multi or a supplement that contains these nutrients?

  • A Better Menu: Rainbow

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    What can following a better Rainbow menu do for you? Lead you to your pot of gold – the better health results you crave – of course! That’s right, our body wants and needs a variety of colors, from real food, daily. Different colors indicate the different super powers found in plants. So assess your own daily intake. How often do you eat a Rainbow? Then try The Better Rainbow Menu for a week to see how you can make better not perfect colorful choices more often.

  • A Better Menu: Pureed

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    Post surgery, better nutrition helps the body heal better. Because you are taking in less, it is important to get in enough protein for the body to use for repair work. Herbs, spices and vegetables give the body key nutrients to help it heal too. Here’s a menu of ideas to help you get in better pureed nutrition.

  • A Better Menu: Potassium

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    Potassium is the better hydration enabler and helps you get and keep the better results you seek: better skin, better metabolism, better energy, better digestion, better heart health… and so much that enables better health.

    So how do we get enough potassium? Try following this Ashley Koff Approved (AKA) Better Menu to help you make better not perfect potassium choices more often and assess your results after a few days or week of getting in a better amount of potassium!*

  • A Better Menu: No Sugar Added

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    Good old sugar is not the better nutrition problem, but too much of it sure is, though, and because we’ve been getting in too much it can be great to reset your sugar load with a week of no added sugar. Sound unappetizing? We worried about that too! But #1 better nutrition rule is: better nutrition better be delicious. So you don’t need to worry, you just need to prep, eat and be happy. Enjoy how truly sweet making better not perfect no added sugar choices more often can be for you!

  • A Better Menu: Mediterranean

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    If you aren’t moving to Italy or Greece anytime soon, don’t worry you can still get most of the benefits of their lifestyle for better health. Whether seeking age-defying skin, a healthier heart, maintaining your marbles (cognitive function) or cancer prevention, much research says look no further than the Mediterranean Diet.

  • A Better Menu: Magnesium

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    Somewhere around 60-80% (depending on your age, gender) of US diets don’t meet the RDA (recommended daily allowance) for magnesium. That’s the minimum to get the body the amount of the CALM enabling nutrient that it needs to function. Download this menu for a seven day meal plan designed to give you examples of how you can have delicious food that will deliver enough daily magnesium for men and women regardless of your age. Check out my magnesium evaluation too and let me help you stress less on your way to better health.

  • A Better Menu: Low Fodmap

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    You are not what you eat, you are what you digest and absorb, better. If you are looking at this menu, then you likely know all too well that when digestion is off, everything else feels off too. Whether you’ve been told to try a low FODMAP diet or are just curious if it will help, this menu will help you make better choices while avoiding foods high in lactose, fructose, polyols, fructans/GOS. That’s where this Better Menu can help. As a dietitian specializing in better digestion for nearly two decades, I recommend you assess your digestion (The Better Digestion Evaluation) and consider the Better Digestive Tune-Up, before you or at the same time as trying this menu. If it’s confusing or not working, you can reach out to schedule a Better Nutrition Personal Consult.

  • A Better Menu: Hemp

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    If you haven’t hemp’d lately, you are missing out on one of my favorite better nutrition tools. Rich in plant protein, essential fatty acids, fiber and a blend of minerals (iron, magnesium, manganese etc), hemp is a better nutrition enabler for every body. Because better nutrition better be delicious, here’s a menu of better hemp recipes for you to enjoy hemp more often.

  • A Better Menu: Gluten-Free

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    There are many reasons you might have to or choose to avoid gluten. However, the gluten-free (GF) choices you make will make a big difference when it comes to whether your nutrition delivers you the better health results you crave. That’s right, what your diet is free-from is only one part of the equation. Your diet needs to be full of the nutrients your body needs to run better more often. That’s where this menu can help you. When you avoid gluten and make better not perfect gluten-free choices more often as well your body gets the better nutrition it needs for better health. A quick review, gluten is found in “BROW” (barley, rye, oats, wheat) and you can be exposed via cross-contamination with these ingredients too. Remember, your better nutrition applies to all of what goes in and on your body more often, so make sure your supplements and skincare choices are better too.

  • A Better Menu: Fiber (Kids)

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    Looking for the Do’s and Don’ts when it comes to Kids and their Fiber intake? Look no further as this Better Menu will give you a weeks worth of recipes.

  • A Better Menu: Fiber (Adults)

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    Been told you should increase your fiber intake but not sure how to do it better? When it comes to better fiber nutrition it better be delicious, better be doable, better not make your tummy troubles worse, and better not make it harder for your body to absorb other nutrients better. That’s a lot of better’s, right? That’s why I created this better fiber menu. When it comes to increasing fiber (your goal should be at least 25g fiber daily from a variety of sources), you want to add a little more to more nutrition pit stops instead of having one high fiber one. Also, increase your water intake (good idea to do your Better Water Evaluation now too!). Choose menu items more often, follow whole days or follow the whole week – you choose what’s better for you to help you make better not perfect fiber choices more often. Taking a fiber supplement? Let’s talk! Even better, why not send me your Better Supplement Evaluation so I can evaluate your total nutrition to see what is better and where you could act better not perfect more often.

  • A Better Menu: Calcium

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    Got calcium? Or got too much calcium? Both could be keeping you from your better health results!
    Whether it’s strong bones, a healthy heart, or better nervous system function – calcium delivers much needed support to our bodies. But how much calcium do we need? Where is better to get it from more often? Find out here.

  • A Better Menu: Anti Inflammatory

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    Got aches and pains, an auto-immune disease or just want better nutrition to promote better health? Your body has an inflammatory system, and when it runs better, so do you. This menu will help promote a healthy inflammatory response. You can choose to follow it daily for a week or a month or longer, or you can pick menu items to add into your current nutrition plan, so you get better anti-inflammatory nutrition more often. If you are following the menu and taking or considering supplements, send me your Better Supplement Evaluation so I can help make your overall nutrition better. As always, this menu is not a substitute for your doctor or dietitian’s personalized advice. If they suggested you avoid something you see on this menu, you should. And if you need more specific help, email me to arrange your Better Nutrition Consult.


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