Dr. Hart’s Nutritional Guide to Vibrant Health
A Holistic Approach to Nourishing Your Body, Mind & Spirit
Welcome & Introduction
Welcome to your personalized journey toward whole-body nourishment. At Dr. Hart’s Circle of Life, we believe that food is one of the most powerful tools for healing and restoring balance. This guide was created to help you make simple, sustainable shifts that support your body, mind, and spirit.
Foundations of Holistic Nutrition
Choose whole, plant-forward foods as the base of your diet.
Focus on anti-inflammatory ingredients like leafy greens, berries, turmeric, and omega-3-rich seeds.
Support digestion with fiber-rich foods, probiotics, and proper hydration.
Limit processed foods, added sugars, and refined oils.
The Power of Food Choices
Blood Sugar Balance: Learn to pair fiber, protein, and healthy fats to avoid spikes.
Gut Health: Nourish your microbiome with prebiotics and fermented foods.
Energy & Focus: Eat nutrient-dense meals that stabilize mood and mental clarity.
Anti-Inflammatory Support: Add foods like ginger, turmeric, and colorful veggies and antioxidant water
Your Daily Plate
Breakfast: Smoothies, oatmeal, or veggie scrambles
Lunch: Grain bowls, hearty salads, wraps
Dinner: Roasted vegetables, legumes, stir-friesSnacks: Nuts, fruit, hummus with veggies
Balance your plate with:⅔ vegetables¼ whole grains or starchy veg¼ plant or clean animal protein
Grocery Shopping Tips
Shop the perimeter: fresh produce, refrigerated whole foods. Read labels: watch for added sugars, unhealthy oils, and chemical additives. Stock your pantry with beans, quinoa, brown rice, avocado oil, spices, and herbal teas. Buy seasonal and organic when possible
Quick & Nourishing Recipes
1. Green Glow Smoothie
Spinach, banana, almond milk, flax seeds, and a scoop of plant protein2. Quinoa Veggie Bowl
Roasted broccoli, chickpeas, quinoa, tahini drizzle3. Turmeric Lentil Soup
Red lentils, carrots, celery, garlic, turmeric, veggie broth4. Overnight Oats
Oats, chia seeds, almond milk, berries, cinnamon5. Sweet Potato & Black Bean Tacos
Served with avocado and slaw
7-Day Jumpstart Meal Plan
Includes breakfast, lunch, dinner, and snacks each day with hydration and prep tips.
Bonus Section: Mindful Eating & Lifestyle
Eat slowly and with intention.
Reduce stress before meals with a deep breath or prayer.
Stay hydrated with antioxidant-rich water.
Get daily movement for digestion and energy.
Resources & Next Steps
Ready to take your wellness journey to the next level?
Explore our full programs on the website
Book a Discovery Call with Dr. Hart:
https://go.drhartscircleoflife.com/assessment-call
Thank you for taking charge of your health. Your body will thank you for it.
Dorcia Hart, Pharm.D.,
https://go.drhartscircleoflife.com/circle-of-life-home-page