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Nutrition Makeover
Introduction
Welcome to the Course! (3:10)
Create the Right Mindset
This is Not a Diet (1:17)
This is Not Just an Info Course (1:06)
You Are in Charge (1:31)
Create an Owner's Manual for Yourself
This is Not "One Size Fits All" (1:19)
What is Your Preferred Diet?
What is a Good Diet? (1:21)
Which Aspect of Good Nutrition is Most Important For You?
"Good" vs "Bad" Foods (3:29)
What Are You Doing Well Right Now?
Prioritize Core Habits
Core Habits are Key (1:06)
Set Your Optimal Pace (1:36)
What Pace Will Work for You?
Aim for Consistency (2:06)
What Meals Can't Be Changed Right Now?
Figure Out Your Goal
What is Your Goal? (0:45)
Write Down Your Goal
What is Your Strongest Motivator? (1:42)
Figure Out Your "Why"
Ready to Build the Foundation (0:13)
STEP 1 - Make Time
Why This Step? (1:19)
What Tasks Do You Need to Make Time For?
Block in Time in Your Schedule (1:13)
Make Time in Your Schedule Right Now
STEP 2 - Take a 5-Minute Action
Why This Step? (2:26)
Make a List of 5-Minute Actions
See How Actions Lead to Goals (0:32)
Do the Goal-to-Action Exercise
Take Action Now (0:21)
Take a 5-Minute Action
Where to Go from Here (0:28)
STEP 3 - Eat Slowly
Why This Step? (3:27)
Tips for Slow, Mindful Eating (0:47)
Try Slow, Mindful Eating
Eat Slowly Meal Journal
Meal Duration Journal
Be Realistic (0:38)
Figure Out Your Starting Point
Where to Go from Here (0:37)
STEP 4 - Stop Eating at an Appropriate Fullness Level
Choose Your Fullness Level (0:54)
What is Your Chosen Fullness Level?
Use the Hunger Scale (1:38)
Hunger Scale
Practise Using the Hunger Scale
Summary of Important Actions (0:33)
Be Realistic (0:34)
Fullness Level Journal
Figure Out Your Starting Point
Where to Go from Here (0:41)
About the Next 4 Steps (0:55)
STEP 5 - Eat Lean Protein at Each Meal
Why is Protein Important? (0:47)
Why "Lean" Protein? (1:08)
Food Sources of Lean Protein (1:36)
High Sources of Lean Protein
Which Sources Appeal to You?
Take Action
Be Realistic (1:36)
Figure Out Your Starting Point
Where to Go from Here (0:39)
STEP 6 - Eat Colourful Fruits and/or Vegetables at Each Meal
Why are Fruits and Vegetables Important? (1:32)
Why "Colourful" Fruits and Vegetables? (0:43)
Fruits and Vegetables by Colour (2:41)
List of Fruits & Vegetables
Which Fruits and Vegetables Do You Prefer?
Do You Have to Eat BOTH Fruit and Vegetables? (0:50)
Take Action
Be Realistic (0:41)
Figure Out Your Starting Point
Where to Go from Here (0:38)
STEP 7 - Eat Smart Carbs at Each Meal
Why are Carbohydrates Important? (1:00)
Is There an Ideal Amount of Carbohydrate? (1:08)
What are "Smart" Carbs? (0:55)
Smart Carb Food Sources (1:10)
List of Smart Carbs
What Appeals to You?
Take Action
Be Realistic (0:25)
Figure Out Your Starting Point
Where to Go from Here (0:37)
STEP 8 - Eat Healthy Fats at Each Meal
Why are Fats Important? (1:03)
What are "Healthy" Fats? (1:17)
Healthy Fat Food Sources (1:09)
List of Healthy Fats
What Appeals to You?
Take Action
Be Realistic (0:31)
Figure Out Your Starting Point
Where to Go from Here (0:39)
STEP 9 - Plan Balanced Meals
Use the Hand Portions Method (2:41)
Hand Portions Method Explained
Serving Size Examples (1:17)
Recommended Amounts at Meals (2:18)
Plan Your Next Meal Using the Hand Portions Method
Troubleshooting the Hand Portions Method (3:54)
Figure Out Your Starting Point (0:24)
What is Realistic Right Now?
Practise Eating Balanced Meals (0:44)
Recommended Daily Amounts (1:54)
How Many Servings of Each Food Group Per Day?
How Many Days Per Week as a Starting Point?
Be Realistic and Keep Practising (1:08)
Tracking Sheet
Track for One Whole Day
Where to Go from Here (0:16)
STEP 10 - Drink Enough Water
About This Step (0:32)
Why is Water Important? (0:58)
Sources of Water in Our Diets (0:29)
How Much Water Do We Need Per Day Total? (1:25)
Hydration Cheat Sheet
Figure Out Your Water Needs
How Much Do You Actually Drink Every Day? (0:36)
Figure Out Your Starting Point
Drink Enough Fluid Daily (1:02)
Practise Drinking Enough Fluid
Drink Mostly Water (1:01)
What are You NOT Willing to Give Up? (0:13)
Make Note of What You're Not Willing To Give Up
What ARE You Willing to Give Up? (0:14)
Make Note of What You Are Willing To Give Up
Make the Swap (0:15)
Take Action
Be Realistic (0:49)
Figure Out What's Realistic for You Right Now
Keep Practising (0:26)
Do the Work
Where to Go from Here (0:24)
Make Even More Progress
If You Want to Improve (2:21)
Go for Quality (1:50)
Aim for Variety (0:24)
Consider What's Optimal for You (0:34)
Remember Your Goal and Your "Why" (0:24)
Revise Your Goal and "Why" if Needed
Remember Those 5-Minute Actions (0:18)
Add to Your List of 5-Minute Actions
Conclusion
Congratulations! (1:59)
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