Enjoy these downloadable resources!

As a certified Primal Health Coach, I have permission to share many of their valuable resources here. Others I've created myself to help clients better understand certain concepts. Be sure to keep checking back as I'll be developing this section as we go.

Overview of Healthy Living Principles

Eat Real Food

  • Food Pyramid
    Food Pyramid

    Did your mother ever tell you to "eat your veggies"? She was right! See what else to emphasize in this visual representation of what to eat.

  • Food Quality Spectrum
    Food Quality Spectrum

    Learn the best to worst spectrum when it comes to food quality so you can make an informed decision based on your budget.

  • Approved Foods List
    Approved Foods List

    Ever wonder what foods to focus on? Check out this handy list to appreciate just how many yummy AND nutritious options there are to enjoy.

  • The Plate
    The Plate

    Sometimes we know what to eat, but we don't know what that looks like on the plate. Here is a visual I created to take the guesswork out of consuming real food meals.

  • Recommended Cookware
    Recommended Cookware

    Wondering what equipment you need for a fully functioning kitchen? Look no further.

Understanding Carbohydrate Intake Levels

  • Carbohydrate Curve
    Carbohydrate Curve

    Aim to consume between 100-150 grams of nutritious carbohydrates per day for lifelong health and effortless weight maintenance. And realize just how easy it is to drift much higher than that. Before I "went Primal," I routinely ate well over 300 grams of carbs per day, and sometimes as many as 500 grams -- no wonder my body hated me!

Carolyn's E-Books

  • The Guide to Living Primal
    The Guide to Living Primal

    My first book, co-authored with my brother Kevin Beatty, explores what "living primal" is all about and how to make it work in your modern life.

My Favourite Health, Habit Change & Personal Development Books

  • Recommended Reading
    Recommended Reading

    Here are my favourite books in the areas of food, relationship with food, activity, stress management, sleep, human nature, and habit change.

21-Day Total Body Transformation

Habit Change

Outcomes are about what you GET.

Processes are about what you DO.

Identity is about what you BELIEVE.

True behaviour change is identity change.

Many people begin the process of changing their habits by focusing on what they want to achieve. This leads to outcome-based habits. "I want to be lose weight (outcome) so I'll stick with this diet (process)."

The alternative is to build identity-based habits. With this approach we start by focusing on who we wish to become. "I am a healthy person (identity) and healthy people eat real food (process) and maintain their weight effortlessly (outcome)."


7 Steps to Freedom With Food

Body Check-In

This technique is so simple and yet so profound when used regularly. It helps you get present and aware of what you're truly hungry for, so you can take the appropriate action.

For example, you may discover that you're so hungry for food in which case you eat. But you may discover that you're bored or lonely, which then compels you to take a different action.

We can only know what we're truly hungry for when we connect to the wisdom of our bodies.