Four weeks to a happier, healthier, lighter YOU, without any of the confusion or overwhelm.


"I have learned to not be afraid of foods that contain fat or carbohydrates. My sugar intake is at the lowest it’s ever been. I have so much more energy."

- Prior Program Participant


You know that you need to focus on nutrition to improve your health, but you just can't seem to make it work.

You have a health goal in mind (or maybe your doctor has encouraged you to focus on your health), but you just can't seem to take the right steps to get there. You start out super excited but you lose steam and end up backsliding.

You just can't seem to stick with it and, it's so frustrating!

Ready to get your nutrition on track so that you can finally start meeting those health goals?

Do any of these resonate with you?

  • Your doctor has told you to try the Mediterranean Diet, but you aren't sure how to get started.
  • Maybe you've started the Mediterranean Diet before but you have tons of questions so you keep falling back to old habits.
  • Even though you know that fad diets don’t promise better health or long-term lifestyle changes, they have worked in the past. As you get older, not even the restrictive diets like keto are working for you.
  • There are so many diets/ nutrition plans, all with conflicting information-- how should you know what will help you?
  • You aren't a big cook, and it's disheartening that all the "healthy" recipes seem to be complicated and unappealing.
  • You don't know anyone else who is interested in this way of eating, and it's hard to get motivated when you feel alone.

Other women make it look easy. But for you, it feels like a struggle.

You thought that the hard part was going to be finding the best way of eating, but it turns out that that was just the beginning. Now you have even more questions than when you first started.

You are not alone. Many people struggle with this!

The truth is that the Mediterranean Diet has been named by health experts as the Best Overall Diets for FOUR years in a row because it can help you prevent (and possibly reverse) diseases like heart disease, cancer, Alzheimer’s, diabetes, improve your health markers like blood pressure and cholesterol, and help you lose weight.

But it’s not as easy as just wanting to follow the Mediterranean Diet. There’s so much misinformation out there and so many questions that need answers. All the new things to eat, to cook, and to do.

What if there was a way to make sure that you get it right?


Hi there, we are Ashley & Jamie.

And we want to give you the tools to help you take back control of your weight & health!

We know exactly how it feels to be muddling through all the conflicting information to find the healthiest way to eat and live.

After losing our Moms to cancer when we were kids, we turned to nutrition as a way to promote longevity. The Mediterranean Diet was the clear, research-backed winner for health.

But we had so much trouble finding quality information, easy-to-cook Mediterranean Diet recipes, and resources targeted for busy people. We needed a way to follow the Mediterranean Diet that was simple and not overly time-consuming.

After years of eating the diet ourselves, and with Jamie as a Registered Dietitian Nutritionist, we knew we had to create these resources ourselves.

If you are looking for the easiest, expert-approved way to start the Mediterranean Diet without all the confusion, you don't want to miss this Jumpstart Program. This is the proven way to go from beginner to confident eater in just one month.

You can find out more about us HERE.

"I've really been enjoying this lifestyle change, and your program makes it so understandable and easy to follow and make progress.”

-Prior Program Participant

Now it's Your Turn.

Just Imagine If you Could.....


  • Move confidently towards your health & weight goals, without confusion or uncontrollable cravings.


  • Reduce your risk of chronic diseases like heart disease, cancer, & Alzheimer's. Delight your doctor at your next visit with improved health numbers*.


  • Have more energy and feel awesome so you can do all the things you want to do with your life.


  • Understand how to maintain your healthy lifestyle for the long term. No more going "on" and "off" a diet.


The expert-led program that hand-holds you through changing your diet and lifestyle.

We make the Mediterranean Diet easy to understand and follow.

Our four-week program focuses on learning & practicing four key pieces of the Mediterranean Diet so that you can master your relationship with food. By the end of our time together, you will feel confident, motivated, and totally in control of your Mediterranean Diet and nutrition journey.

If you are overwhelmed, confused, or find yourself unable to stick to your health goals with little long-term success, this is an opportunity that I promise you will not want to miss.


"I found it incredibly helpful being apart of a group. I would recommend the program to anyone looking to get a jump start on a healthy diet without making any drastic changes."

-Angie B, prior program participant

Our Proven Process:

Built by experts for your success.

Mediterranean Diet Principles

The Diet has been named the "Best Overall Diet" for FOUR years in a row by top health experts. We introduce you to Mediterranean Diet principles one week at a time, so that by the end of the month, you have incorporated the most important tenants into your life.

Behavioral Modification Science

Knowing what to eat isn't enough. You need to know how to help yourself follow through, too. (We all know that this isn't as easy as it sounds!) Learn how to set better, smarter goals, how to reflect on your current lifestyle and meal choices, and how to avoid slip-ups by our expert coaches.

Accountability & Hand Holding

Our proven program will empower you to change your life by building on sound nutrition strategies one week at a time. Video and email support from our nutrition experts will help power you through. You can also join our Facebook Group for accountability & support from likeminded participants!

Your Personalized Lifestyle

During the four weeks, you will create a plan that helps you reach your goals and fits within your real life. Then, you will learn how to maintain it with ease! From dining out strategies, to working through the holidays, to creating a plan for lasting success, we've got you covered.

I want this!

"Thanks for your plans. They have helped change my life for the better.
I like the plan and I have lost 30 pounds.

~Jerry K., meal plan client

What's Included:

We provide all the tools you need to get healthy and feel great, the Mediterranean way.

When you purchase the JUMPSTART, you get instant access to all the tools you need to start moving confidently towards your health & weight goals. Our proven process provides a step-by-step plan to make it easy, so you can move forward confidently.


Our Comprehensive Mediterranean Diet Curriculum is based on the latest science & research and includes everything you need to succeed.

  • Jumpstart Program Guide is your step-by-step guide to making lasting changes. You will learn about the Mediterranean Diet as a whole, including the main principles and food pyramid. As we move through the weeks, we will help you focus on one healthy habit at a time and while building on the previous week. By the end of the month, your diet will look very much like a Mediterranean Diet; one that is perfectly suited to your palate and lifestyle!
    Week 1: Eat your fruits & veggies
    Week 2: Get in your Whole Grains
    Week 3: It’s all about the healthy fats
    Week 4: Explore more fish and/or plant-based meals
    Throughout the month: less added sugar and better hydration

We will give you expert support through email and videos the whole time! Once the month is over, you will have plenty of practice eating according to health standards so that you can continue your new skills even after the program has ended. Many people find that a one-month “jumpstart” is exactly what they need to start a sustainable lifetime of healthier eating habits.

  • Bite-sized Video Lessons that follow alongside the Workbook and provide extra support. You can listen at your computer or on the go, as our nutrition expert provides you with the most important information you need. Videos include: what's the deal with added sugar, how to navigate healthy snacking, how to properly hydrate, where does fish fit into a healthy diet, what to do about fat and how much is the right amount, and so much more!
  • One Month Mediterranean Diet Meal Plan that includes 4 weeks of breakfast, lunch, and dinner to keep you on track. Our recipes are specifically created to be not just delicious and health-promoting, but easy to prepare, even for beginner chefs. No crazy complicated instructions or unusual ingredients in our meals! The meal plan comes complete with a weekly grocery list to save you time, money, and stress. (retails for $49). Available immediately via digital download so that you can get started right away.
  • Ultimate Mediterranean Diet Grocery List that you can take to the store for added inspiration.


The power of committing for four weeks cannot be understated. There's no "starting over on Monday" when you have the accountability of a committed timeframe. You have to learn how to push through challenges and setbacks (because it's not a matter of IF challenges will happen, but of WHEN they do and HOW we respond to them). We will be right there with you, coaching you every step of the way!


Accountability groups can be the key missing piece for many people. Research shows that people can be 95% more likely to accomplish a goal when committing that goal to an accountability group. Our private Facebook Accountability Group is full of supportive members who understand what you are going through and who are going through it with you! Get support, connect with others, and share encouragement (and recipes!).


  • Favorite Mediterranean Diet Recipes Cookbook: never worry about what to eat! Over 30 easy, delicious recipes that follow Mediterranean Diet principles and will have you looking and feeling your best. Includes breakfast, lunch, dinner, snacks, and sweets (a $19 value).
  • Health Changing Printables: print them out and post them in your kitchen to help you stay focused and make changes in the least amount of time (a $7 value).


No program will work unless you put the effort in and we are pretty sure that you are going to LOVE this program! But if you don't, we offer a 30-day happiness guarantee. You have nothing to lose (except the weight).

The recipes have ingredients I usually have on hand, the instructions are simple enough to pull off on a busy weeknight, and the results are mouth-watering!

I didn't realize how easy it would be to commit to healthier eating -- and I love that I still get a glass of red wine too.

~Lindsey F, meal plan client


You deserve to make your health a priority

Don't miss it! Enrollment is currently open!

  • Access to the Four Week Jumpstart to the Mediterranean Diet, our expert-led healthy eating course that includes both video and written materials to cater to your learning style (a $299 value).
  • Jumpstart Program Guide to take you step-by-step through the course, filled with practical worksheets to help you apply the lessons right away (a $29 value).
  • One Month Mediterranean Diet Meal Plan with weekly meal calendars, organized grocery lists, and tons of fantastic, easy recipes (a $79 value).
  • Enjoy accountability and community with like-minded others in a private Facebook Group (a $15 value).
  • Free Bonus: Favorite Recipes Cookbook, with Mediterranean Diet recipes designed to help you manage your weight (a $19 value).
  • Free Bonus: several printable resources to help you stay focused and make real changes in the least amount of time (a $7 value).
Yes, Sign Me Up!

People are seeing amazing success with the Mediterranean Diet*:

"I've lowered my blood pressure and cholesterol and have kept diabetes away after losing 47 lbs with this new way of eating. It will be 5 months for me following this diet.

Loving it, feeling so much better." 

~Micheline N.

"The last blood test I had, everything was up: bad cholesterol, sugar, hemoglobin, and pain.  My doctor and friends were all concerned. 

Since starting the Mediterranean Diet, I have lost 39 lbs!"

- Jerry K.

Frequently Asked Questions

How do I know this program is for me?

The Jumpstart Program is for anyone looking to master their relationship with food so they can move confidently towards their health and weight goals.

Are you ready to ditch the fad diets and commit to learning better nutrition strategies? Are you ready to positively impact your health and your weight? Do you like having expert-created resources that show you exactly how to confidently move towards your healthy living goals? Have you ever wanted to work directly with a nutrition expert to help you achieve your goals?

Then this program is for you!

I have a birthday, wedding, etc coming up. Can I still do the program?

Yes, we encourage you to! For many people, it’s pretty unlikely to go two months without some type of celebration or festive eating occasion.

In many cases, it’s actually preferable to do this program while you are also navigating life circumstances… because that’s how life is going to be once the program is over! You will be learning how to make healthier choices even in the midst of all the things life throws at us!

Is this Program worth the investment?

In a word.... YES! Research shows confidently that structured programs, expert instructions, and nutrition plans yield great results.

This is how we have designed our program: with the curriculum, coaching, and commitment that you need.

In addition to this, accountability is huge in effectively shaping behavior change, according to the latest research. The American Society of Training and Development found that you’re 95% more likely to succeed at a goal if you have ongoing appointments with your accountability partner or group. You will receive accountability from following along in your video course and from fellow program members in the Facebook group.

We are so confident in the proven process taught through this program, that we offer a happiness guarantee. If you apply the lessons and don't see results, we'll refund you the cost of the course.

What's included with my purchase price? What happens after I purchase?

This program includes several parts: a written Workbook, prerecorded videos, email support, bonus materials like cookbooks and printable worksheets, and a private Facebook group.

This is a self-guided Program, meaning you can start it as soon as you'd like. All the materials for the program will be sent to you digitally once you sign up.

What topics will be covered in the course?

You will learn about the Mediterranean Diet as a whole, including the main principles and food pyramid. As we move through the weeks, we will help you focus on one healthy habit at a time and while building on the previous week. By the end of the month, your diet will look very much like a Mediterranean Diet; one that is perfectly suited to your palate and lifestyle!

Week 1: Eat your fruits & veggies

Week 2: Get in your Whole Grains

Week 3: It’s all about the healthy fats

Week 4: Explore more fish and/or plant-based meals

Throughout the month: less added sugar and better hydration

Are there any prerequisites to the program?

You do not need to have any nutrition knowledge in order to participate.

In order for this program to have the maximum benefit, you should be willing and able to make your health a priority. You should plan to invest between 2 and 4 hours per week in this program. That time will be split between the videos, Progam Guide, and lifestyle modifications.

The return on this time investment will be moving towards a healthier, lighter you!  

Will I have to buy any "special foods" or supplements?

No “special foods” or supplements are required! This program will help you understand the positives and negatives of your current lifestyle and the best ways to move to a healthier way of eating.

By the end of 4 weeks, you will have an eating strategy that is perfectly suited to your palate and lifestyle!

Is a nutrition program effective?

Yes, it really is.

The expert Program was created by our Registered Dietitian to ensure that the dietary changes you make will be in line with nutrition recommendations for best health. No more fad dieting or yo-yo dieting. No more feeling confused or overwhelmed.  

Our email and Facebook support give you the accountability and community that you need to see the changes through, even when life gets in the way.

Why is this Program 4 weeks long? I want to make progress right now!

We hear you! Many clients start seeing results in the very first couple of weeks! Aside from weight loss, our clients report having more energy, less bloating, better blood sugar control, improved confidence in their food choices, and less brain fog in the very first week or two.

After 4 weeks, you will have made excellent progress towards long-term lifestyle modifications.

Since this Program is self-guided, you can get started on the very same day you purchase, if you'd like. No waiting necessary!

Is this a book?

No, the written resources (workbooks, cookbooks, and bonus downloads) are provided to you as digital downloads, which you are welcome to print if you prefer. Nothing will be shipped to you.

This program also provides you with access to prerecorded videos, email support, and a private Facebook group. These resources are all to be consumed via computer, tablet, mobile phone, or internet connected device.

"For the past couple of weeks, I have had absolutely no emotional eating nor any sugar addictions. Eating well-rounded Mediterranean meals, appears, so far, to have handled and balanced out both those issues, and I simply haven't noticed any of those triggers or impulses in me any longer.”

— Prior Program Participant