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Live Well For Life Challenge Overview
- 1. Copyright 2014 The Health Coach Group All Rights Reserved Live Well For Life I Am Well 0400 822 967 kajsa@iamwell.com.au www.iamwell.com.au
- 2. • Introduction • Goal Setting -set SMART goals • Prep your Kitchen • Meal Planning Tips • Clean Out the Kitchen • Restock Your Pantry • Nutrition Basics • Ways to Eat Healthy • Weight Management • Whole Foods • Portion Control OVERVIEW
- 3. ABOUT ME • Corporate marketing career • Decision to take charge of my life • Health Coach inspiring wellness through learning how to eat, train, live well • Straight forward approach to health & wellness
- 4. • 3rd Aug - 30th Aug • Commit to eat clean for the month by following meal plan and clean eating principles • Set goals - strive to achieve these • Fill in food diary daily • Train a minimum of 3-4 sessions / week • Get results! • Fitter • More energised • Greater clarity • Feel amazing in your body LIVE WELL FOR LIFE CHALLENGE
- 5. Copyright 2014 The Health Coach Group All Rights Reserved 5 GOAL SETTING Live Well For Life
- 6. SET GOALS TO ACHIEVE MORE • Provide focus, enhance productivity, bolster self-esteem, increase commitment • Setting specific and personal mini goals helps stay motivated and realise progress • Outline steps for achieving goals • Regular measurement for accountability and strong results “People with goals succeed because they know where they are going. It’s as simple as that” EARL NIGHTINGALE
- 7. EFFECTIVE GOAL SETTING Have clarity around goals and strive for goals that are really important to you. If you are confused or misguided on your goals, it is harder to stick with your plan. 7 Ways to Set Goals: 1. Clarity 2. Certainty 3. Excitement 4. Focus 5. Commitment 6. Momentum 7. Get S.M.A.R.T
- 8. GOALS Week 1 Week 2 Week 3 WEEK 1 WEEK 2 WEEK 3 Eat a healthy breakfast containing fruit/vegetables, carbohydrates and some fat every day in Aug Drink at least 8 glasses of water every day Eliminate all foods containing sugar this week WEEK 4 Eat every meal away from TV and technology Crossfit 5 times this week
- 9. Copyright 2014 The Health Coach Group All Rights Reserved 10 Live Well For Life PREP YOUR KITCHEN
- 10. STEPS TO PREPARE Prepare your kitchen Clean your pantry, toss out toxic foods Gather recipes and create a shopping list Plan your menus Journal and track your eating Plan and schedule your exercise min 3 x week Make time for self care Let your family know what is happening
- 11. PLAN YOUR MEALS • Suggested meal plan and recipes provided • Mix and match to suite personal taste & convenience • Plan meals for the week ahead BREAKFAST SNACK LUNCH SNACK DINNER MONDAY Breakfast Smoothie Small handful nuts & a banana talian stuffed mushrooms with pesto Hummus w veggie sticks Pumpkin Soup TUESDAY Breakfast Salad Apple wedges with nut butter Pumpkin Soup leftover Choc Smoothie Salmon with veggie patties & salad WEDNESDAY Super Porridge Veggie sticks w hummus Frittata w salad Chicken Salad Bliss Ball Chicken Larb THURSDAY Breakfast Plate Granola Bar Tuna Salad Avocado with lemon & herbs Bolognaise FRIDAY Granola with Yogurt Banana Smoothie Thai Fish Patties Energy Smoothie Chicken schnitzel w coleslaw and steamed greens SATURDAY
- 12. Things to eliminate: Beer and alcohol (or at least minimise to weekends only and only a glass or two) Cheese Biscuits Cakes Chips Pies Sugar Crackers Processed Meats Packaged Foods Chocolate Bars Etc PREPARE YOUR KITCHEN
- 13. RESTOCK YOUR PANTRY Mushrooms Nori Sheets Capsicum (red, yellow, green) Onion Oranges Parsley Raspberries Spring onion Snow peas Strawberries Sweet Potatoes Tomatoes Watercress Zucchini • Have fun! • Remember, most whole foods don’t have a 6 year shelf life • If buying something with a label, read it! Alfalfa Sprouts Apple Avocados Bananas Blueberries Celery Coriander Cucumber Fennel Garlic Ginger Grapes Kale Lemon Lettuce Mung Bean Sprouts Produce
- 14. RESTOCK YOUR PANTRY Raw cacao Coconut Water Coffee - black Green Tea Water (Clean, Spring) Black Pepper Liquid Aminos Raw Apple Cider Vinegar Cayenne Pepper Chilli Powder Coconut Oil Cumin Dill Extra Virgin Olive Oil Golden Miso Ground Cinnamon Himalayan (non iodised) Salt Raw Honey Raw Vanilla Beverages Dried Fruits, Grains, Nuts & Legumes Dates Dried Lentils Flax Seeds Kidney Beans Lentils Macadamia Nuts Millet Quinoa Pecans Pine Nuts Pinto Beans Pumpkin Seeds Raisins Rice - brown Sunflower Seeds Teff Walnuts White Beans Spices & Condiments Dried Fruits, Grains, Nuts & Legumes Almonds Amaranth Apricots Black Beans Brazil Nuts Buckwheat Cashews Chickpeas
- 15. REMEMBER Take a moment to respond to the questions in the space provided below. Why did I join this program? ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ What do I hope to achieve by taking part in this program? ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ How will healthy eating and being active help me and others? ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________
- 16. Copyright 2014 The Health Coach Group All Rights Reserved 17 Live Well For Life NUTRITION BASICS
- 17. IMPORTANCE OF WEIGHT MANAGEMENT The secret to success is making changes and sticking with them First - Find out what you eat and drink. A key step in managing your weight, is taking an honest assessment of where you are Next - Get a daily food plan to help guide your food choices Then – Begin making better choices and notice how doing so changes how you feel In addition to helping you feel and look better, reaching a healthier body weight is good for your overall health and well being. If you are overweight or obese, you have a greater risk of developing many diseases including type 2 diabetes, heart disease and some types of cancer.
- 18. WAYS TO EAT HEALTHY • Lifestyle vs Diet • Spread calories through the day • Don’t skip meals - especially breakfast • Eat slowly - practice mindful eating • Eat when you are hungry • Change eating environment • Enjoy your food, but eat less • Cook more often at home • When eating out, choose lower calorie menu options • Food diary • If drinking alcoholic beverages, do so sensibly, limit to 2 drinks a day
- 19. TRY SOME OF THESE OPTIONS: • Plate Method • Half plate fruits and/or veggies • Third of plate grains or other carbohydrate incl. starchy vegetables: sweet potato, pumpkin etc. • About one quarter protein • Drink plenty of water - minimum 1-2 litres / day • Small amount of fat and oil are essential to our diet and ensures we stay full for longer • Only eat whole grains • Incorporate green smoothies (1 a day) • Vary protein choices • Cut back on foods high in solid fats, added sugars and salt (sodium) • Drink only water WAYS TO EAT HEALTHY Before eating, think about what goes on your plate. Foods like vegetables, fruits, whole grains, and lean protein foods contain the nutrients you need without too many calories
- 20. EAT WHOLEFOODS • Only eat food in it’s natural state, ‘real food’ • Limit or avoid processed foods that are boxed, canned or packaged - added fat, sugar, salt, chemicals and calories • Whole foods packed with vitamins, minerals, fibre, antioxidants and other nutrients • Fast food calories with no nutrients • Prepare healthy meal almost as quickly as processed food. Preparation is key. • Plan menus with fresh fruits and vegetables, add whole grain pastas as sides or as a base for the main meal • If using processed foods read labels, get ones with shortest list of ingredients • Rinse canned foods in water to eliminate salt • Keep stockpile of easy, quick menu ideas • Ease meal preparation
- 21. SUBSTITUTES CHOOSE HEALTHIER OPTIONS Choose fresh fruit and vegetables for snacks Serve meatless dinners several times each week Eat fruit for dessert Wholegrain for white - pasta, rice, bread Bliss balls / raw dessert / smoothie instead of a chocolate bar - TREAT ONLY HOWEVER, don't choose “light’ products PICK LOW-FAT MEATS Buy lean cuts and trim off all the fat Remove the skin from chicken Choose white meat Drain the fat after cooking meat and blot the meat with a paper towel AVOID FRYING FOODS • Poach, boil or scramble eggs Steam, bake or boil vegetables in a small amount of water Bake, roast, barbecue or grill Stir-fry; heat the pan to high, add no more than 1 tsp. oil or use cooking spray, stir until cooked well
- 22. • Eating healthy not an excuse to overindulge • Increased portion sizes = expanded waistlines • Keep track on portion sizes PORTION CONTROL SABOTAGE WEIGHT LOSS TOP TIPS • Use smaller containers • Half plate with vegetables • Small salad or glass water before meal • 2 entrees when eating out • Eat slowly and consciously • Single serving snacks or portion into individual bags • Keep seconds out of sight • Smaller meals throughout the day
- 23. THE FOOD DIARY Be honest. Write down what you really eat. Be accurate. Measure portions and read labels. Be complete. Include every little scrap you eat. Diary Time Portion What How do you feel? Breakfast Snack Lunch Snack Dinner Liquids
- 24. If you liked these tips but want some more hands on help to achieve your health and fitness goals you would love my programs: From Sofa to Spectacular or Eat, Train, Live Well for Life I will guide you towards achieving your goals to transform your mind, body and soul and start to feel amazing! Email me today to book your FREE discovery session. For more info visit iamwell.com.au 10 SIMPLE WAYS TO LIVE WELL FOR LIFE © I AM WELL WITH KAJSA 2015
- 25. 27
- 26. HANDOUTS 28
- 28. GOALS Week 1 Week 2 Week 3 WEEK 1 WEEK 2 WEEK 3 WEEK 4
- 29. RESTOCK Mushrooms Nori Sheets Peppers (red, yellow, green) Onion Oranges Parsley Raspberries Scallions Snow peas Strawberries Sweet Potatoes Tomatoes Watercress Zucchini • Have fun! • Remember, most whole foods don’t have a 6 year shelf life • If buying something with a label, read it! Alfalfa Sprouts Apple Avocados Bananas Blueberries Celery Coriander Cucumber Fennel Garlic Ginger Grapes Kale Lemon Lettuce Mung Bean Sprouts Produce
- 30. RESTOCK Raw cacao Sea Salt Tahini Coconut Water Coconut Milk Aloe Juice Green Tea Water (Clean, Spring) Black Pepper Liquid Aminos Raw Apple Cider Vinegar Cayenne Pepper Chilli Powder Coconut Oil Cumin Dill Extra Virgin Olive Oil Golden Miso Ground Cinnamon Himalayan (non iodised) Salt Namu Shoyu Raw Agave Nectar Raw Honey Raw Soy Sauce Raw Vanilla Beverages Dried Fruits, Grains, Nuts & Legumes Dates Dried Lentils Flax Seeds Hemp Seeds Kidney Beans Lentils Macadamia Nuts Millet Quinoa Pecans Pine Nuts Pinto Beans Pumpkin Seeds Raisins Rice Sunflower Seeds Teff Walnuts White Beans Spices & Condiments Dried Fruits, Grains, Nuts & Legumes Almonds Amaranth Apricots Black Beans Brazil Nuts Buckwheat Cashews Chickpeas
- 31. REMEMBER Take a moment to respond to the questions in the space provided below. Why did I join this program? ______________________________________________________________________________________ ____________________________________________________________________ _____________________________________________________________________________ What do I hope to achieve by taking part in this program? ______________________________________________________________________________________ ____________________________________________________________________ _____________________________________________________________________________ How will healthy eating and being active help me and others? ______________________________________________________________________________________ ____________________________________________________________________ _____________________________________________________________________________
Notas do Editor
- I’m Kajsa Humphreys. Born and raised in Sweden. Care to Au to study. When I was younger I didn’t really plan my life, I didn’t set goals, I just wanted to have fun and make the most out of my life but I never really defined what that was. As a result I just sort of fell into things. Corporate marketing career. While I enjoyed it and I learnt a lot I knew it wasn’t what I was meant to do. I knew that there was something else out there for me but I couldn’t quite figure out what it was . I had 2 children, Alva who is now 8 and Fred who is 5 and I went back to work full time work after each of the kids. And I was living that “Super woman” life trying to be everything for everyone but really forgetting to look after myself. I ended up putting on a bit of weight which obviously made me feel less comfortable in myself. I was also lacking energy and I was constantly getting sick, catching any cold and flu the kids dragged in the door. It was also affecting my relationship, I wasn’t the happy, positive person that I always had been and I didn’t have as much patience with the kids. So I sort of felt that I tried to be all these things for others but I didn’t really succeed in any. So I decided to do something about it. It started with the gym, I got into a new exercise routine and I soon found that I loved it, it gave me some me time, some time out to just be and not having to think about anything or do anything other that sweat and go hard, something I love doing! This soon followed by a healthier diet. I have always loved food and cooking and followed new food trends and I guess healthy eating was the latest so I started experimenting with a processed free, sugar free and grain free diet and it all changed. I had never felt better in my life. My energy levels elevated and I wasn’t getting sick nearly as much. My passion for a healthy lifestyle was born. I stumbled across Institute of Integrative Nutrition offering a 12 months course to become a Health Coach. And it was one of those moments in my life were it just felt right, I just had to do it. So over the last year I have studied to become a health coach. I have learnt how to look after myself, not just by eating right and exercising but also by making the right lifestyle choices and being a better version of myself, a happier, lighter and freer version. And I’ve learnt how to inspire other how t do the same. I decided to take a leap of faith and stop being scared of the unknown earlier this year and quit my job to set up my health coaching practice where I work with busy women, helping them reach their health and lifestyle goals. So while I’ve found my cape and I’m slowly learning how to fly, I’m not perfect, I’ve still got goals to reach but I feel like I’m finally doing all that I can to be the best I can be and I can help you too. I
- When you set effective goals, you will achieve more. Goals provide focus, enhance productivity, bolster self-esteem, and increase commitment. Setting specific and personal mini goals like training for a race, being able to lift heavier or fit into your old pair of jeans will help you stay motivated and realise just how much progress you're making every day. These may seem like small wins, but they're absolutely worth celebrating. When setting a goal, clearly outline the series of steps for achieving it to stay on track and reduce overwhelm. Make your goals S.M.A.R.T. – Specific, Measurable, Attainable, Realistic, and Timely. With practice, you will find that you are able to achieve more than you thought you could.
- Before even setting the goal, you should take several steps to be sure that you have clarity and you are striving for goals that are really important to you. If you are confused or misguided on your goals, it is harder to stick with your plan. Clarity You must get clear on where you are currently 2. Certainty Once you get clear on where you are, you must become certain that you can attain this goal Excitement After figuring out where you are and that you can achieve anything you set your mind to, you need to decide where you want to be. 4. Focus Out of your list of goals, circle the top 3 or 4 you would like to achieve. Which of those goals would inspire you to take action? 5. Commitment Take each of your 3 or 4 goals and decide why you MUST achieve them. What are some of the things you don’t want to do, that you will have to, if you want to achieve them. 6. Momentum Resolve to do one small and one large thing immediately to move toward reaching your goals. 7. Get S.M.A.R.T
- he next slide outlines an example day of meals during the challenge. Feel free to mix and match to suite your personal tastes. You also have a booklet full of recipes designed to use. Look the recipes over and decide what you’d like to make this week, so you can create your shopping list with those in mind. The shopping list includes cleansing food items needed for suggested meals containing salads, broth, and smoothies. The meal ideas are for your convenience to simplify your cleansing experience. Keep in mind that you have the freedom to adjust the meals as you would like. If you replace meal items be sure to keep to the basic cleansing foods from the shopping list to receive the maximum benefit of cleansing.
- Have fun with this. If there is anything on this list that you do not recognise, Google it and get an image. The people at the store don’t always know what it is if it isn’t in a box with a name on it. One thing to remember, most whole foods do not have a 6 year shelf life like many of the things you may be used to. You will need to go to the store at least once or twice a week to stock up on fresh produce. If you do buy something with a label, read it!
- Why is weight management important? In addition to helping you feel and look better, reaching a healthier body weight is good for your overall health and well being. If you are overweight or obese, you have a greater risk of developing many diseases including type 2 diabetes, heart disease and some types of cancer. The secret to success is making changes and sticking with them. First - Find out what you eat and drink. A key step in managing your weight, is taking an honest assessment of where you are. Next - Find out what to eat and drink. Get a personalized daily food plan, just for you, to help guide your food choices. Then – Begin making better choices and notice how doing so changes how you feel. Everyone is different. Compare what you eat and drink, to what you should eat and drink. The ideas and tips in this section can help you make better choices, which can have a lasting impact on your body weight over time. The advice in this section is for adults. If your child is overweight or obese, consult a health care provider to determine appropriate weight management for him or her.
- Let’s be honest, diets that restrict don’t work. They are potentially dangerous and almost always lead to weight gain in the end. The only way to lose weight and maintain the loss is to change your lifestyle. When you maintain a healthy lifestyle, you maintain energy, weight loss and health. Eating right is the answer. Once you learn what you need to know about healthy eating, you will always know what to eat. Eating less fat and fewer calories is an important part of losing weight. However, that is only one important part of healthy eating. Another part of healthy eating is changing the way we eat and what we eat. Here are a few tips to help: Spread your calories out through the day. This will help keep you from getting too hungry and losing control. Eat 3 meals each day and let yourself have 1 or 2 healthy snacks. Don’t skip meals. Try to eat at the same time each day. Regular meals will also keep you from getting too hungry and losing control. Eat slowly. Try pausing between bites. Put down your fork and take a break between bites. Drink water with meals and enjoy the taste of your food. Eating slowly will help you digest your food better, be more aware of what you are eating and be more aware when you are full. Don’t worry about cleaning your plate. Serve yourself smaller portions to begin with and understand that the greatest waste of food is eating more than you want or need. Change your eating environment. Eat with others, do not eat while watching television or doing anything else that can take your attention away from your meal. When it is meal or snack time really create your atmosphere and let it be an experience.
- Added sugars and fats load foods with extra calories you don't need. Too much salt may increase your blood pressure.
- Only eat food in it’s natural state or lightly processed, ‘real food’. Limit or avoid processed foods that are boxed or canned. Food is processed to make it safe, available and easy to use. The processing may do bad things like adding fat, sugar, salt, chemicals and calories. Whole foods are packed with vitamins, minerals, fiber, antioxidants and other nutrients. Fast food is often calories with no nutrients. Whole food is usually grown locally and doesn’t have packaging. Food is always best when it doesn’t have a label on it. You can prepare a healthy meal almost as quickly as something that is processed and convenient. Preparation is the key. Plan your menus with fresh fruits and vegetables. Add whole grain pastas as sides or as a base for the main meal. Freezing preserves the nutrients in vegetables and fruits. The process changes the appearance slightly. These foods can be easily thawed and added to meals. If you use processed foods, get the ones with the shortest list of ingredients. Rinse canned foods in water to eliminate salt. Keep a stockpile of easy menu ideas for rainy days. Recipes that include common ingredients and can be prepared in 20 minutes or less are best to have on hand. Find ways to ease your meal preparation. Cut and chop fresh ingredients the night before or on Sundays for the week.
- Even when you eat healthy, you can still overeat, sabotaging your weight-loss goals, and you might not even realise you're overdoing it. If you compare portion sizes today to what they were 20 years ago you’ll come to learn why our waistlines have been consistently expanding. Pre packaged and restaurant foods are frequently served in large portions, and portion sizes just keep growing. See chart to start learning about just how much constitutes one serving and see tips below for how to manage portion control. Use smaller containers. Separate leftovers into single serving containers so you’re less tempted to eat all the remains. Fill at least half your plate with vegetables. This will help control your grain and protein portions. Have a small salad or a glass of water before your meal. It will curb your appetite. Have two entrees rather than an entree and main when eating out. Eat slowly and consciously. It takes time for the body’s hunger signals to shut down after eating, so wait 20 minutes before going back for seconds. Buy single serving snacks or portion into individual bags. You’re more likely to overeat while snacking from large containers. Keep seconds out of sight. Leave the food in the kitchen to avoid refill temptations. Have smaller meals throughout the day. This will keep you satisfied and decrease the urge to eat large portions at traditional mealtimes.
- Have fun with this. If there is anything on this list that you do not recognise, Google it and get an image. The people at the store don’t always know what it is if it isn’t in a box with a name on it. One thing to remember, most whole foods do not have a 6 year shelf life like many of the things you may be used to. You will need to go to the store at least once or twice a week to stock up on fresh produce. If you do buy something with a label, read it!