PRe Class Homework

Comprehensive Blood Work

Reading: All of these were included in the program packet you received when you signed up.

               Deciding to Change 

               Getting Started

               Letting Go of Caffeine

Movie: Hungry for Change available on Hulu. Enjoy the trailer here.


HERE is the John Assaraf video we watched in class.

Some key points we discussed:

Don't set goals based on your current circumstances - those are only a reflection of what has happened in the past

Set goals that are worthy of your life

Then ask yourself:  What skills/ beliefs/ characteristics do I need to close the gap between what I am today and what I want to become.  Rise to higher level of thinking.

Your brain will help you attract the resources you need!

Goal Setting Videos

Here are some other John Assaraf Videos to watch

How to Set and Achieve any Goal you Have in Your Life -

Part 2 - How to Set and Achieve any Goal you Have in Your Life


Warming Grain Free Cereal by Phyto Foods

Grain-Free Granola


  • ½ Cup Raw Sunflower Seeds
  • ½ Cup Raw Pumpkin Seeds
  • ¼ Cup Organic Hemp Seeds
  • ¼ Cup Organic Chia Seeds
  • ¾ Cup Dried Blueberries
  • 1 Cup Almond Meal
  • 1 Cup Shredded Unsweetened Coconut
  • 1 Cup Sliced Almonds
  • 3 tsp Cinnamon
  • ½ tsp Scant Cayenne Pepper
  • ⅓ Cup Organic Coconut Oil
  • ¼ Cup Raw Organic Honey    
  • ¼ Cup Maple Syrup
  • 1 tsp Vanilla


  1. Preheat oven to 325 Degrees.  Line baking sheet with aluminum foil. Place in oven to heat while prepping ingredients.

  2. In a large mixing bowl combine all dry ingredients, mix well

  3. In a separate bowl, combine all wet ingredients

  4. Heat wet ingredients for easy mixing

  5. Stir the dry ingredients into the wet, combine well

  6. Spread thinly onto prepared baking sheet

  7. Bake 20-25 minutes until golden

  8. Remove from oven, stir well.  Re-spread mixture, using the back of a spatula pack down together.

  9. Place back in the oven for 5-8 minutes

  10. Remove and cool completely

  11. Break apart, store in air tight container


Mango Coconut Ice Cream Imposter

  • 2 cups frozen mango (or other frozen fruit)
  • 1/4  cup coconut milk

Add to blender and blend until smooth.

Options: add coconut cream or coconut oil or Pineapple or 1 Tb fresh lime juice. Using frozen tropical fruit mix or berry mix instead of mangos is also delicious!


Seed Cereal recipe

  • 2 Tb coconut flakes
  • 2 Tb chia seeds
  • 2 Tb hemp seeds

Add coconut milk to desired consistency.

Optional: add fresh/frozen berries for garnish


Bone Broth resources:

The Broth Bar

Bonafide Provisions Bone Broth

Old Salt PDX - Call ahead to check what they have - this is great broth and the cheapest we have found in the area at $5 /quart.  They only make beef and pork bone broth however so this is not your resource while you are on the elimination diet.



Coffee alternative options:


Raja's cup



Stop probiotics if you are currently taking (in preparation for the stool test that will be handed out at the Gut Health Class)

Sign up for ChARM account:  You will receive an invite.  This will help us communicate with you while protecting your confidential health information and in a timely manner.

Please do not pay any lab bills - if you receive any bills please bring them to the office or call with any questions.