Welcome to Class
Goals:
- Understand the Mediterranean and Whole Foods Plant Based meal plans (WFPB) and their health benefits.
- Learn about how to walk correctly.
- Take time for yourself each day to relax. Introduction to Mindfulness Meditation. Start with 5-10 minutes each session.
- Learn about SMART goals and set 2 for the week
- Daily Mantra “I can change my Life”
Nutrition Activity
The Mediterranean and WFPB way of eating is showing to be one of the most effective meal plans to combat heart disease, diabetes, manage weight, and decrease risk of certain cancers. The plans both consist of eating plenty of fruits, vegetables, whole grains, beans and legumes, and healthy fats.
- To learn about the Mediterranean meal plan browse Oldways Website. Purchase The 28-day Mediterranean Menu Book
- To learn about the WFPB meal plan print and read Healthy Eating for Life booklet, Kaiser Permanente’s Plant Based Booklet and Nutrition Facts Website. Try some of the recipes.
- Keep Food Records. You can use My Fitness Pal or a spiral notebook. Track portions, Carbs, Protein, Fat, kcal
- Watch videos below
Mediterranean Meal plan
Whole Food Plant Based diet. Watch this video by Caldwel Esseltyn, MD, one of the leading advocates for the WFPB diet.
Dr Michael Greger – Uprooting the Causes of Death. This is a great video worth watching. It’s very informative and presented with some humor. Enjoy.
Exercise (Always check with your doctor before starting any exercise program)
Walking is by far the simplest exercise to do and has many health benefits like lowering your risk of heart disease, diabetes and cancer. It also decreases the risk of Alzheimers disease, Osteoporosis, lowers the risk of obesity, and improves overall mental well being.
Physical Therapist Shows How to Walk Correctly
Taking Time for Yourself
Mindful Meditation has many benefits and in my opinion is one of the best ways to take care of yourself. This should become a daily practice. Start with as little as 5-10 minutes each day. It works best to keep the same time each day like first thing in the morning, right after lunch, or possibly just before bed. Watch video below and learn more at Mindful Meditation.
The Benefits of Meditation – Jon Kabat-Zinn
Learn Mindfulness Meditation
Take an 8 week free On-Line Mindfulness Based Stress Reduction Class – MBSR
SMART goals are Specific, Measurable, Action oriented, Realistic, and Time Sensitive.
Make 2 for the week.
Examples:
Nutrition SMART goal: “Each day this week I will drink 8-16 ounces of fresh water or tea as part of my morning routine”.
Exercise SMART goal: “Walk for 10 minutes 3 days per week on Monday, Wednesday, and Friday”.
Mantra this Week
“I can change my Life”