Introduction
Create the Right Mindset
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This is Not a Diet (1:17)
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This is Not Just an Info Course (1:06)
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You Are in Charge (1:31)
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Create an Owner's Manual for Yourself
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This is Not "One Size Fits All" (1:19)
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What is Your Preferred Diet?
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What is a Good Diet? (1:21)
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Which Aspect of Good Nutrition is Most Important For You?
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"Good" vs "Bad" Foods (3:29)
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What Are You Doing Well Right Now?
Prioritize Core Habits
Figure Out Your Goal
STEP 1 - Make Time
STEP 2 - Take a 5-Minute Action
STEP 3 - Eat Slowly
STEP 4 - Stop Eating at an Appropriate Fullness Level
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Choose Your Fullness Level (0:54)
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What is Your Chosen Fullness Level?
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Use the Hunger Scale (1:38)
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Hunger Scale
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Practise Using the Hunger Scale
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Summary of Important Actions (0:33)
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Be Realistic (0:34)
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Fullness Level Journal
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Figure Out Your Starting Point
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Where to Go from Here (0:41)
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About the Next 4 Steps (0:55)
STEP 5 - Eat Lean Protein at Each Meal
STEP 6 - Eat Colourful Fruits and/or Vegetables at Each Meal
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Why are Fruits and Vegetables Important? (1:32)
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Why "Colourful" Fruits and Vegetables? (0:43)
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Fruits and Vegetables by Colour (2:41)
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List of Fruits & Vegetables
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Which Fruits and Vegetables Do You Prefer?
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Do You Have to Eat BOTH Fruit and Vegetables? (0:50)
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Take Action
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Be Realistic (0:41)
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Figure Out Your Starting Point
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Where to Go from Here (0:38)
STEP 7 - Eat Smart Carbs at Each Meal
STEP 8 - Eat Healthy Fats at Each Meal
STEP 9 - Plan Balanced Meals
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Use the Hand Portions Method (2:41)
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Hand Portions Method Explained
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Serving Size Examples (1:17)
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Recommended Amounts at Meals (2:18)
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Plan Your Next Meal Using the Hand Portions Method
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Troubleshooting the Hand Portions Method (3:54)
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Figure Out Your Starting Point (0:24)
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What is Realistic Right Now?
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Practise Eating Balanced Meals (0:44)
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Recommended Daily Amounts (1:54)
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How Many Servings of Each Food Group Per Day?
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How Many Days Per Week as a Starting Point?
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Be Realistic and Keep Practising (1:08)
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Tracking Sheet
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Track for One Whole Day
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Where to Go from Here (0:16)
STEP 10 - Drink Enough Water
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About This Step (0:32)
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Why is Water Important? (0:58)
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Sources of Water in Our Diets (0:29)
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How Much Water Do We Need Per Day Total? (1:25)
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Hydration Cheat Sheet
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Figure Out Your Water Needs
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How Much Do You Actually Drink Every Day? (0:36)
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Figure Out Your Starting Point
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Drink Enough Fluid Daily (1:02)
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Practise Drinking Enough Fluid
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Drink Mostly Water (1:01)
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What are You NOT Willing to Give Up? (0:13)
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Make Note of What You're Not Willing To Give Up
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What ARE You Willing to Give Up? (0:14)
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Make Note of What You Are Willing To Give Up
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Make the Swap (0:15)
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Take Action
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Be Realistic (0:49)
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Figure Out What's Realistic for You Right Now
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Keep Practising (0:26)
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Do the Work
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Where to Go from Here (0:24)
Make Even More Progress
Conclusion
