Weekly Wellness Workshop Week Three
Getting Healthy Together
A Journey of a thousand miles begins with a single step –Lao Tzu, Tao Te Ching
Start Your Journey Towards Creating Health
Obstacles: Poor diet, chronic stress, microbes, toxins and allergens
Create Health Through Life Style Changes:
Boost Nutrition
Regulate Your Hormones
Reduce Inflammation
Improve Your Digestion
Maximize Detoxification
Enhance Energy Metabolism
Soothe The Mind
Five Steps To Prepare:
Prepare Your Mind:
Prepare Yourself
Prepare Your kitchen
Prepare Your inner shopper and inner chef
Prepare Your Body
Identify Obstacles
Self-defeating thoughts and behaviors
Biological Addiction, sugar etc…
Food Pushers:
Too many responsibilities ( trouble saying not to others and yes to yourself):
How to deal with failed attempts to change:
Journals: How to recognize mindless eating- Stuff ourselves with food in order to stuff our feelings away. Making bad unconscious choices and unconscious over-eating. Unconscious undereating.
How To Make Better Choice
Am I hungry:
What do I need:
What am I feeling?
Is this what I feel like eating?
Is this what I feel like eating now?
Is there something else I could eat instead?
What depletes my energy? Top three that hold you back from your health?
Examples: not getting enough sleep, not relaxing enough, smoking, excess sugar consumption, unconscious or emotional eating, not eating enough, choosing poor-quality foods, eating late, skipping breakfast..
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What top three emotions or mental habits that keep you from being healthy?
Example: putting things off, depression, low self-esteem, fear, anger, toxic relationships
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Do you spend hours in front of a television or on the computer but say you do not have time?
What are some behaviors, habits and relationships you could choose to engage in that would give you energy and mental, spiritual and physical health?
What motivates you in life?
What makes you want to wake up each morning?
What is your life’s purpose?
What gives me energy?
What is your definition of health?
What is important to you?
Your Health Goals:
Physical: What physical or health problems do I want to heal from and how will I achieve that?
Food: What is my relationship to food and how do I want to nourish myself?
Exercise: What is my relationship with my body and exercise? How will I change that?
Sleep: Do I prioritize quality sleep? What will I do to get enough sleep and recharge my body daily?
Weight: How do I feel about my weight? What changes will I make to love my body rather than fight with it? What are my goals?
Social and psychological goals:
Emotional Health:
Relationships:
Work:
Meaning and Purpose:
Spiritual goals:
Getting to what’s important now:
Your journey to wellness: If you were going on vacation, you would organize your life to be sure everything was taken care of..
How are you going to plan your wellness trip? This is the most important trip of your life.
“Prepare Your Body”
Rid the Kitchen of Disease and Obesity-Producing Frankenfoods
Remember, if you read these rules and think there will be nothing left to eat, then you have been eating in exactly the way that will make you sick and will keep you that way..
1. Ideally have only food without labels:
2. If a food has a label, it should have fewer than five ingredients. Recognizable ingredients.
3. If sugar, agave, cane juice… is on the label throw it out.
4. Throw out any food with high-fructose corn syrup on the label
5. Throw out any food with the word hydrogenated on the label
6. Throw out any highly refined cooking oils such as corn, soy, canola etc.
7. Throw out any food with ingredients you can’t recognize or pronounce, orare in latin.
8. Throw out any foods with preservative, additives, coloring, or dyes, “natural flavorings, or flavor enhancers such as MSG
9. Throw out food with artificial sweeteners of any kind. Aspartame, spenda, sucralose, and sugar alcohols. Any word that ends with “ol” such as xylitol or sorbitol. They make you hungrier, slow your metabolism, give you bad gas, and make you store fat
10. If it came from the earth or a farmers field, not a food chemist lab it’s safe to eat.
“If it was grown on a plant, not made in a plant, then you came keep it in your kitchen.. “ Michael Pollan
DO NOT USE NON-STICK COOKWARE
Prepare Your Inner Shopper- Hunter and Gatherer… Make shopping list every time you go to the store and stick to it.
Prepare Your Inner Chef: Why Don’t You Cook?
Top Three Reasons You Don’t Like To Cook?
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What could you do that would make cooking more enjoyable?
YOU NEED TO LEARN BASIC COOKING SKILLS IN ORDER TO HEAL YOU BODY
10 TIPS FOR CUTTING YOUR CRAVINGS
- Balance your blood sugar
- Don’t drink your calories
- Eat a nutritious protein breakfast
- Have small, frequent, fiber-rich meals throughout the day
- Avoid eating within 3 hours of bedtime
- Manage your stress
- Find out if hidden food allergies are triggering your cravings
- 8. GET MOVING
- 9. Get 7-8 hours of sleep
10.Optimize your nutrients levels, omega 3 fat, vitamin D level,
