Your Transformation Awaits
Healthy habits create your healthy life.
Welcome to the Club!
Eat for Real Change: Watch
How Small Changes Add Up: Watch
Intro Quote/Prompt/Song/Affirmation
Meal Planning Basics
Let's Talk: Who Are You as an Eater?
Habits, Identity and "Who" we are (Video Resource w/James Clear)
Podcast Resource: Stop Stressing About Food
Video Resource: The 100% rule that will change your life
Video Resource: Gretchen Rubin & Abstaining
Exercise: Who is Eating?
Optional: Chocolate Meditation (and Raisin Meditation)
WHO: Quote/Prompt/Song/Affirmation
Ok, Where's the "Diet Plan"?
Macronutrients! More than you maybe even wanted to know!
Importance of QUALITY
Podcast Resource: Balancing Blood Sugar (SUPER IMPORTANT)!
Podcast Resource: Stop Overthinking Meals
Exercise: Create a Weekly Meal Plan
Guidelines: What to Eat
Assignment: Create 3-Fallback Meals
Daily Guidelines
WHAT: Quote/Prompt/Song/Affirmation
Optional: Video Resource "Why TED Talks Don't Change Your Life Much"
Habits: The HOW
How does it make sense you are here?
Video Resource: How Tiny Changes Create Remarkable Results
Exercise: Self-Evaluation of Your Habits
James Clear's Habit Loop
HOW: Quote/Prompt/Song/Affirmation
Optional Video Resource: Self-Control with Dan Ariely
Optional Article: How to Start a Habit You Don't Enjoy
Eating for Nourishment & Enjoyment
Exception Foods & Podcast Resources
Video Resource: Pleasure & Calorie-Burning
Exercise: Create Your Thrive List
WHY: Quote/Prompt/Song/Affirmation
Optional Emotional Eating Resources
Best Time to Eat?
But We Don't Always Eat for Hunger...(duh)
Portion Sizes
Calorie-Control Guide from Precision Nutrition
WHEN: Quote/Prompt/Song/Affirmation
Intermittent Fasting
Two Secrets to Health and Weight Loss
Digestion Basics
Video Resource: Eat Like the French
WHERE: Quote/Prompt/Song/Affirmation
Eating Out & Vacation Ideas
Importance of Sleep
Summary of Sleep Tips (from Shawn Stevenson)
SLEEP: Quote/Prompt/Song/Affirmation
Exercise: Current Sleep Hygiene
Additional Resources: Sleep (Deeper Dives into Research)
Move That Amazing Body!
Exercise: No Pun Intended :)
Additional Resources
MOVEMENT: Quote/Prompt/Song/Affirmation
Getting Enough Water
Quench: Getting Hydration from Food!
How to Drink More
Exercise
HYDRATION: Quote/Prompt/Song/Affirmation
Importance of Good Hydration (Journal Article)
Why It's Important..
The Importance of Grace
Video Resource: Food & Your Brain
Stress
Let's Talk Meditation
Final Notes
Exercise
MENTAL HEALTH: Quote/Prompt/Song/Affirmation
Additional Resources
Social Connectedness Matters!
Social Media, Our Phones & Creating Boundaries
Video: Importance of Community
Exercise
COMMUNITY: Quote/Prompt/Song/Affirmation
Why You Need to be Grateful
Confession: I am a self-help junkie
Affirmations
Video Resource: Deep Breathing
GRATITUDE & AFFIRMATIONS: Quote/Prompt/Song/Affirmation
Supplementation: "It's Complicated"!