Improving Your Relationship With Food & Nutrition
This course is for you if you:
-Are tired of having an unhealthy mindset around your nutrition or fitness goals.
-Want to move away from the all-or-nothing, fad-diet approach and begin creating a sustainable, balanced routine.
-Want to learn the basics of nutrition to empower yourself to build a routine centered around your unique needs—and avoid the confusion caused by misinformation on social media and online.
-Want to decrease feelings of “guilt” and “shame” around certain foods and begin experiencing the freedom that comes with balance.
True sustainable change starts with our mindset. The purpose of this course is to walk you through the basic components of nutrition and how they can be applied to your individual needs and lifestyle. As a dietitian—and someone who has spent years developing and refining my own nutrition routine—I believe that understanding the basics is the first key step. There is a lot of misinformation about nutrition online, and it can be overwhelming to know which direction to take. This course is designed to guide you in building a nutrition and fitness routine tailored to your personal needs and preferences. When we release the misconceptions and have a strong foundation of nutrition knowledge, it becomes much easier to avoid fad diets, release unhealthy mindsets that hold us back, and reach our goals in a sustainable, lasting way.
This Course Includes:
-14 Educational Videos - each covering a daily topic that you can watch on-demand.
-Videos ranging from 10 to 25 minutes in length.
-14 Daily Handouts.
-Daily Challenges - designed to help you implement each topic in a simple, tangible way.
-
Day 1: Set An Intention And Keep The Focus On You
Day 1: Set An Intention And Keep The Focus On You:
This day covers:
1. The importance of focusing on yourself and avoiding comparisons when it comes to nutrition-related goals.
2. Why personal preferences and lifestyle play a key role in long-term success and sustainability.To view the day 1...
-
Day 2: Non-Negotiables & Commitments
Day 2: Non-Negotiables and Commitments:
This video covers:
1. What non-negotiables and commitments are, and how they play a role in personal preference and building a sustainable routine.
2. A breakdown of energy balance and individual needs, and why labeling foods as "good" or "bad" may not be ... -
Day 3: Understanding And Working With Triggers
Day 3: Understanding And Working With Triggers
This video covers:
1. What nutrition triggers are, and how to identify and work through them.
2. The difference between nutrition triggers and non-negotiables.
3. Brainstorming alternative coping mechanisms to help you move forward with compassion a... -
Day 4: The Hunger Scale
Day 4: The Hunger Scale
This video covers:
1. The Hunger Scale: An overview and where to aim throughout the day.
2. The benefits of maintaining balanced hunger levels and how it relates to your goals.
3. Understanding where you typically fall outside of the "green" on the Hunger Scale, and brain... -
Day 5: The “Replace” Method
Day 5: The “Replace” Method
This Video Covers:
1. An overview of how to replace a "negative" behavior with a "positive" one.
2. How this method can support you in making a behavior change or working through negative thought patterns.
3. The benefits of using this approach, as opposed to focusin... -
Day 6: Balanced Plate
Day 6: Building A Balanced Plate
This Video Covers:
1. A template for building meals that support optimal nutrition.
2. Key nutrients to help maintain balanced hunger levels.
3. Examples of how this template can be personalized to meet individual needs.To view the day 6 handout, click below:
h... -
Day 7: Limiting Beliefs
Day 7: Limiting Beliefs
This Video Covers:
1. An overview of limiting beliefs and how they can hold us back from reaching our goals.
2. Simple steps to identify nutrition- or fitness-related limiting beliefs, and how to start working through them.To view the day 7 handout, click below:
https... -
Day 8: Understanding Your Specific Calorie Needs
Day 8: Understanding Your Specific Calorie Needs
This Video Covers:
1. An overview of energy balance and how to calculate your specific needs based on your goals.
2. How this number impacts your nutrition and fitness-related goals.
3. Examples of different approaches to meet energy needs accord... -
Day 9: The Scale
Day 9: The Scale
This video covers:1. Best practices and common misconceptions when weighing yourself to measure progress.
2. Reasons why the scale only provides part of the picture and why it's important to consider other factors when tracking progress.To view the day 9 handout, click below:...
-
Day 10: How To Spot A Fad Diet
Day 10: How To Spot A Fad Diet
This video covers:
1. An overview of fad diets and why they may be detrimental to long-term goals.
2. 10 key indicators to help you spot a fad diet!To view the day 10 handout, click below:
https://www.canva.com/design/DAGhQHWvEUs/HQ9CYCTql5psSq398ocATg/view?utm_c... -
Day 11: Meal Prep 101
Day 11: Meal Prep 101
This video covers:
1. Best practices for weekly meal prepping.
2. Tips on structuring your meal prep routine to fit your individual needs, goals, and schedule.To view the day 11 handout, copy & paste the following link:
To view the day 9 handout, click below:
https://ww... -
Day 12: The Nutrition Facts Label
Day 12: The Nutrition Facts Label
This video covers:
1. An overview of the nutrition facts label, how to read each component, and what each component means.To view the day 12 handout, click below:
https://www.canva.com/design/DAGj5LSmjXo/xZ-h7q5nvgyOYFzO-CtLYw/view?utm_content=DAGj5LSmjXo&utm_... -
Day 13: 5 Tips When Feeling Unmotivated
Day 13: 5 Tips When Feeling Unmotivated
This Video Covers:
1. An overview of 5 actionable coaching tips to help you push through periods of low motivation.To view the day 13 handout, click below:
https://www.canva.com/design/DAGlAhyVB5E/wwTVUi9DvQIb-2BroXLIwg/view?utm_content=DAGlAhyVB5E&utm_... -
Day 14: Putting It All Together
Day 14: Putting It All Together
This video covers:
1. A summary of the course and how to integrate the key concepts from each topic.
2. A weekly journal template to apply the course material or use as a helpful resource!To view the day 14 handout, click below::
https://www.canva.com/design/DA...
