Free Resources
Practical, evidence-based guides written by Josephine Tutrani, MS, RD, CDCES — no fluff, no fads, just real clinical nutrition knowledge you can use today.
These free guides are drawn from Josephine's 30+ years of clinical practice. Whether you're managing a diagnosis, supporting a loved one, or simply trying to eat better, each guide gives you a clear, actionable starting point — written in plain language, not medical jargon.
PDF GuideDiabetes & Blood Sugar
Learn the fundamentals of carbohydrate management, glycemic load, and meal timing to help stabilize blood sugar — whether you have Type 2 diabetes, prediabetes, or insulin resistance.
Meal PlanMeal Planning
A done-for-you 7-day meal plan built around anti-inflammatory foods that support metabolic health, reduce chronic inflammation, and keep you satisfied — with a shopping list included.
PDF GuideGLP-1 & Weight Management
If you're on Ozempic, Wegovy, or another GLP-1 medication, this guide covers what to eat to preserve muscle, manage side effects, and maximize your results through nutrition.
PDF GuideGut Health
Understand the connection between your gut microbiome and overall health — and learn which foods to add, which to limit, and how to start rebuilding a healthier digestive system.
Shopping GuideSmart Shopping
A registered dietitian's guide to navigating Trader Joe's — must-have healthy items, what to think twice about, and easy meal ideas using TJ's favorite products.
Recipe GuideGluten-Free Living
Experiment with the most popular gluten-free flour alternatives — understand how each one works, when to use it, and how to get great results in your kitchen.
Meal PlanGluten-Free Weight Loss
Simple, delicious gluten-free recipes designed to support healthy weight loss — satisfying meals that keep you full, energized, and on track toward your goals.
PDF GuideDigestive Health
Learn how to manage and heal SIBO through targeted diet and supplement strategies — including the low-FODMAP approach, eating habits that support recovery, and key supplements.
Free guides are a great start — but nothing replaces a one-on-one strategy built around your specific labs, conditions, and goals.
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