Pre and Post Program Behavioral Assessments
Pre-Challenge Wellness Assessment Worksheet
- As you will learn throughout this program, we need self reflection to understand our behaviors before we expect to change them. You will bring this completed worksheet with you to your first meeting with Heather to review. At the end of your program, you will take a post challenge assessment, allowing you to reflect on your strengths and your weaknesses throughout the program. This will allow you to move forward keeping the positive changes you have made, while still continuing to work on those areas that are more challenging for you.
- Hooray! You made it to the end of the program! Now it is time to do some serious self reflection. PLEASE take some time to answer each of these questions. In order to continue to make strides toward a long healthy life, we must always continue to self reflect, learn from our failures and gain momentum from our successes. You will bring this with you to your final meeting with Heather.
baseline Body measurements and Journal
Week 1 Baseline Journaling and Assessment of Journals Information Sheet
- Be sure to click on the link above for full instruction on how to complete week 1 journal and assessments. This will allow you to visually see your starting point in this challenge and hopefully motivate you to change the bad habits you currently have.
- Please do a baseline measurement of your body and take pics, please use this file to do so. I encourage you to take these baseline measurements just one time on Day 1 of your program, and not to weigh or measure yourself till the end of this program!!!
Weekly self assessments
Guideline Information Sheet
- Information on how to score yourself in each area. Be sure to save this file to your computer,phone or print out!
- Use this each week to rate yourself everyday in each area. Message Heather with your weeks total on Tuesday Mornings!
Video Lecture homework
Video Lecture Homework - Help with Transition
Video Lecture Homework - Help with Transition
- Please take 32 minutes and listen to Bruce and Mindy Mylrea talk to you about 10 Easy Sustainable Steps to Transition to a Healthier You
- Please take 58 minutes and listen to this documentary about the benefits of fasting.
- Listen in on this interview with Jason Fung, MD who is the leader in Intermittent Fasting research. After listening to this interview you will have a much better understanding why fasting can be a great option. Please see the references links below for his books if interested.
- It is so important to understand Caloric Density!!! In this video Chef AJ demonstrates Caloric Density, asks why people are afraid of carbs, and shows why they should embrace them. Here is a graphic to go along with Chef AJs caloric density rules. Her book is linked in the references.
- Eat this, Instead of That. Mindy and Bruce highlight foods you love at breakfast, lunch, dinner, snacks, and baking and cooking and how to choose healthier alternatives that will keep you happy and satisfied. Learn health promoting alternatives to your favorites so you can make the best choices possible.
- Please take 18 minutes and listen to this Ted Talk by Rip Esselstyn, creator of Engine 2. He lays out why plant based is a healthy approach to fighting off disease! He is a manly dude so if your husbands are resistant to trying some of the recipes I will be sharing in this program have them watch this too!
- Plant-based foods have been proven to prevent or reduce the risk of chronic disease. However, making the transition to this type of diet can be an overwhelming obstacle. Armed with the latest research in behavioral change and nutrition, Bruce has jam-packed this lecture with simple behavioral change strategies and nutritional tips to help your clients overcome their negative dietary habits and transition to a healthier lifestyle. (This is a longer one so please watch it in increments if needed!)
- Dr John McDougall discusses Plant Oils and the dangers to our overall health in just under 4 minutes. Dr. McDougall's book is linked in the references.
- Is dairy safe to consume? Should we avoid dairy? Does dairy cause cancer? Can eating dairy cause Parkinson's disease? Why is dairy so bad for your health? Keep listening as Dr Michael Greger answers these questions in this short 4 minute video. Dr. Micheal Greger's book is linked in the references.
- What if one simple change could save you from chronic diseases such as diabetes and heart disease? Learn why avoiding animal products are harmful to our health. Take a deep dive into the film that has influenced millions around the world: Forks Over Knives
- What does it mean to live a life mindfully? How can a small amount of your day dedicated to meditation help in aligning a mindful path to overall living? This 28 minute lecture highlights the many benefits of meditation and then outlines 2 meditation techniques for easy implementation into even the busiest of schedules.
- The landscape of your kitchen can promote or deter health. What you see is what you reach for. Research shows that what you have in your kitchen plays a huge role in what you eat. This 15 minute lecture will solve your health demoting kitchen issues and help you to turn your kitchen into a health-promoting beacon.
SHopping List Ideas
Grocery List Ideas
- This is an introductory list of items that will set you up for success during your first week of the program!
Recipe resources
Recipes will be added through out the challenge here and on the facebook page
- Forks Over Knives is a great resource for recipes. They also have an inexpensive app for recipes as well!
- One Day to Wellness has videos of how to make super healthy meals and snacks and more.
- Physicians Committee for Responsible Medicine is a great resource for recipes and knowledge!
- Food Revolution Cookbook A collection of 100+ delicious, nutritious, plant-powered delights.
- My Plant Based Family A website with a great selection of plant based recipes and tips and tricks to go plant based.
- No Meat Athlete A great resource for plant based recipes and how to go plant based as a high level athlete.
Apps and online Resources
Headspace
- Please download this app or go to the above site. It is free for the first 10 days. It will be part of your challenge to do the first 10 days of headspace which will provide you with a great introduction to how to meditate and to experience it.
- This is a totally free app that will help you track all of the good whole healthy food you want to try to eat each day! It is super easy to use. Take a moment to watch this video on the science behind the app by the Dr. Greger who created the idea to track the healthy food you eat.
- This website is research based science about the best foods for us to eat for a healthy long life. Dr. Greger, is also the author of the best selling book How Not To Die, and also has a cookbook out as well.
- This website helps to empower individuals, build community, and transform food systems to support healthy people and a healthy planet. Check it out - they have a free online summit from April 28 - May 6th!
references
How Not To Die by Michael Greger, MD
The Complete Guide to Fasting by Jason Fung, MD and Jimmy Moore
The Obesity Code by Jason Fung, MD
Eat to Live by Joel Fuhrman, MD
The Secrets to Ultimate Weight Loss by Chef AJ
UnDo It by Dean Ornish, MD and Anne Ornish
The McDougall Program for Maximum Weighloss by John A. McDougall, MD
The Complete Guide to Fasting by Jason Fung, MD and Jimmy Moore
The Obesity Code by Jason Fung, MD
Eat to Live by Joel Fuhrman, MD
The Secrets to Ultimate Weight Loss by Chef AJ
UnDo It by Dean Ornish, MD and Anne Ornish
The McDougall Program for Maximum Weighloss by John A. McDougall, MD
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