Lifelong Health Course
8-Week Course
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Course Slides
| Session 3 Course Slides |
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Homework
SESSION 2 HOMEWORK:
- Make food changes if you haven’t (GF/DF and low sugar/processed foods)
- Macro tracking and possibly Blood Sugar tracking
- Consider specific difficulties for you
- Relation to food (places, events, certain foods)
- Health habits
- Be specific in details about what it is and why it is hard.
- Try to come up with ideas to get past these - consider sharing for tips (on Member Forum)
- Send us the above info, tips, recipes you want to share
- Also consider adding your mission statement to the forum with an introduction.
- And it's not too late to get your paperwork in :) SEE BELOW
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Most Recently Added Resources
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Resources
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| Good Fats vs Bad Fats |
Links to Great Resources
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Co-ops/discounted buying:
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Coupons
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Azure Standard
Frontier Coop Thrive Market Vitacost Wildly Organic (Discounts over $300) Misfits Market Imperfect Foods Perfectly Imperfect Produce The Spruce Eats iHerb Fresh Direct Food Scraps/Reduce Waste
14 Creative Ways to Use Food Scraps
30 Recipes to Use Up Food Scraps Zero Waste Chef Life Changing Food Scrap Recipes How To Make Produce Last Longer & Reduce Waste 🙌🏻25+ Tips! (Check the first comment and it says which foods at what time.) |
ibotta
6 Secret Places to Find Coupons for Fresh Fruits and Veggies 11 Real Ways to Save on Produce (Without Starting a Garden) Fresh Thyme App Equipment
Pyrex glass ware www.pyrex.com/
Cutco Knives (Stacey's favorite) Immersion blenders Hot Logic Portable Personal Mini Oven, Black Potato Peeler Instant Pot Gardening
Other Topics
Air frying and AGEs:
Also - the plastics can be detrimental to health. If you really want to airfry occasionally - look for stainless steel. |
Pre-course:
An introduction video will be available to all who may be interested in the course with more details.
We will ask you to fill out a few forms and send those to Dr. Stacey. This will include:
MSQ, Metabolic Assessment Form and a 3-7 day journal. A list of your primary symptoms or concerns to work on. A list of the struggles or barriers you have with maintaining health habits and changes long term. Lastly, your current support system for making and sustaining life-long health habits.
Session 1:
This session will focus on education on why we need to adopt a different lifestyle than the standard American diet and standard American lifestyle. It is important to truly understand why we should make changes to these areas of our lives. We will also spend time discussing and learning about our own “why” - that which motivates us personally to develop or maintain our health. Lastly, we will discuss the importance of support and also match you up with someone in the course to be an extra support during and possibly after the course.
Your homework between session 1 and 2 will be creating a personal mission statement, understanding and writing out your “why”, and goal setting. You will start to work on a few small steps of your goals during this time.
Session 2:
We will start with sharing about our missions, our “why” or other reflections, and progress with goals since the first session (for those that want to do this).
- We will discuss addiction and why we are vulnerable.
- We will look at how to make sustainable changes lifelong.
- We will talk about cleaning up our environments to set up for success and will do some role playing on how we can handle various objections from ourselves and those around us.
Session 3:
The focus of this session will be to discuss food.
- How to make it affordable to eat well and buy good food -How to reduce food waste
- How to menu plan and plan ahead for success
- How and where to shop, read labels
- Share tips on batch cooking, making things more efficient -Kitchen equipment that makes eating well easier
- Recipe discussion and sharing, favorite go-to’s and more -Eating out and traveling tips
Session 4:
We will check in on progress in this session and discuss successes and challenges.
We will have time to ask questions about how to handle certain situations or difficulties.
We will revisit our mission statements and make any changes needed.
The main focus of this session will be addressing barriers and objections to maintaining a healthy lifestyle long term. How do we deal with holidays and family? How do we handle invitations to eat at other people’s houses, or go to gatherings?
We will discuss and role-play our responses to these questions and challenges. You will be able to submit your personal challenges, barriers and questions prior to the session as well as those that come up during the session.
Session 5:
The focus of this session will be discussing the other habits and areas that we need to focus on and sustain long term for maximum health. This will include sleep, stress, self-talk and affirmations, detox and toxin avoidance, movement, and more.
Session 6: Thursday May 19th
This session will provide a more in-depth discussion on food. We will cover things like grains, legumes and glycemic index. We will look at the various “food advice” that is out there and if this advice is good or bad. We will discuss sweeteners, gums, and other food additives. We will discuss the possibility of eliminating some food groups to check on sensitivities. We will discuss organ meats, fermented foods and fish sources. We will look at and discuss optimal long term food plans.
Lastly, we will look at how to help with taste cultivation
Session 7: Thursday May 26th
Our focus will be on sustaining health changes and food changes we have discussed throughout the course. We will discuss how this relates to our personal mission statements and our “why”. We will discuss strategies for maintaining and sustaining good health practices. We will discuss behavior relapses and what to do to restart. We will look at ongoing support systems for maintaining change.
Session 8: June 4th or 5th (Saturday or Sunday) - IN PERSON GATHERING!
We will use this last meeting to meet in person (for those able to attend). We will ask everyone to bring a safe food item to share with the recipe. This will allow us to try new foods that could become part of our personal menu’s.
We will also spend time looking at the future, discussing our journeys, discussing possible future barriers, and how we can move forward with sustaining changes.
I will also record the visit part of the session for those not able to make it.