Months to. Great Health. The Health Coach Group Copyright 2013 All Rights Reserved

Transcription

1 9 Months to Great Health 1

2 Session 13 2

3 Session #13 Session Notes Client Name Date 3

4 Session #13 Congratulations Every step of the way Congratulations on your important decision to make healthy changes in your life and the lives of your family. We hope that you will take advantage of all that we have to offer. Please visit our website for health and lifestyle tips and news. Please join our community on Facebook, We look forward to seeing you grow in the next few months and promise to be here with you every step of the way. Your program includes Sessions with your health coach support between sessions recipes that are healthy and simple to prepare coaching and support to help you make the dietary and lifestyle changes you want simple but informative handouts that will increase your nutrition knowledge access to an online community for support and accountability access to our monthly newsletter with the latest health tips and recipes our personal commitment to your health and success 4

5 Session #13 Agreement Goal setting We will work together as a team. I will help you to reach your goals. The program s goals are safe and can be reached. Even small changes can have big rewards for your health. We will help you reach your goals by making gradual, healthy, and reasonable changes in your eating and activity. I will count on you to: Come to sessions with your Participant Notebook. Call 24 hours ahead if you must miss a session. Do your best to reach your eating and activity goals. This includes doing home activities to practice what you learn. Keep track of your eating and activity 7 days a week. Be honest. Let me know if you have any problems by calling or ing me. Stay willing and open to change. Always hang in there. 5

6 Session #13 Agreement Goal setting You can count on me to: Notice what you are doing well and what can be improved. Answer your questions; share solutions and ideas, while learning together. Be honest. Stand by you during hard times. Believe you can reach your eating and activity goals. Support and help you always. We agree to work together in the ways described above. Signed Signed Date 6

7 Session #13 Goals Goal setting 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. 7 ways to set goals 1. Clarity You must get clear on where you were and where you are. 2. Certainty Once you get clear on where you are, you must become certain that you can attain this goal. 3. 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 SMART 7

8 Session #13 Goals concerns you want to address One popular guideline for setting goals is the SMART method. The more often you measure yourself and hold yourself accountable, the stronger your results. S Specific (or Significant) M Measurable (or Meaningful) A Attainable (or Action-Oriented) R Relevant (or Rewarding) T Time-bound (or Trackable). 8

9 Session #13 Goals Concerns you want to address The heart of man plans his way, but the LORD establishes his steps. ~Proverbs 16:9 To help us both clarify what health goals or concerns you want to address during your program, please take a few moments to fill in the following and bring it to your first session. Please write three goals for each time period. 1 Month 3 Months 6 Months 9

10 Session #13 Community Support E-group Invitation Welcome to our Facebook group! In case you haven t taken advantage of the Community for Healthy Living by now, I encourage you to do so. This is an incredible bonus to your health coaching program. Invisible Hands- tribe, team, collaboration, group, friends. People who are in the same boat, facing the same struggles and looking for the same outcome. Once they come together; they share knowledge, information, dreams, realities, successes and failures. In order to be a productive member of a group (or tribe) like this, you must enter selflessly. You must realize that there is enough abundance to go around. Two are better than one, because they have a good return for their work: If one falls down, his friend can help him up. But pity the man who falls and has no one to help him up! ~Ecclesiastes 4:9-10 The power is in the group. When we get over jealousy and competition and share our resources, we go so far beyond self promotion into a place that is more universal. That is where the sweet spot is. 10

11 Session #13 Community Support The Power of two We need other people in our lives to accomplish God s work. This is the way God has wired the universe. Life goes better when it is done with other people. It is apparent that God did not intend for us to journey alone. There is something that trainers know about working out that is also evident in almost every profession. According to Mel Joyner, a New York City-based personal trainer, "Pairing up with a workout buddy can dramatically improve your overall results. This concept holds true for every area of our lives, including physical, mental, and spiritual fitness. Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken. ~Ecclesiastes 4:12 5 Reasons We Need A Spiritual Workout Partner 1. ACCOUNTABILITY- If you know someone is meeting you at the gym in the morning, are you really going sleep in? "When you schedule workouts with a friend, you're held accountable, so you're less likely to skip out on a workout," says Joyner. Two are better than one, because they have a good return for their work (Ecclesiastes 4:9) One of the great keys to escaping disabling sin is to become accountable to someone you trust. Make me truly happy by agreeing whole heartedly with each other, loving one another, and working together with one mind and purpose. (Philippians 2:2) 2. ROUTINE- Forming of good habits. It takes 21 days to form a habit. In developing the Spiritual Disciplines in our lives, we need to establish routines that demonstrate our commitment. Doing that together defends us against excuses and slacking off. Philippians 1:27-28 I will know that you stand firm in one spirit, contending as one man for the faith of the gospel without being frightened in any way by those who oppose you. In order to be our best in the Kingdom work, we must stand as one, contend as one. If you're regularly meeting a friend, the habit is more likely to set in. What kind of good habits do we need to develop? Discipline does not grow well by itself. 11

12 Session #13 Community Support The Power of two 3. CHALLENGE- When we are taking this journey with a partner, we desire them to challenge us. If one falls down, his friend can help him up. But pity the man who falls and has no one to help him up! (Eccl 4:10) That is why we place such a high value on you belonging to a small group. Small groups are a place where you can practice being a Christ follower. If you are not connecting with someone of faith who will challenge you - then what happens when you feel weak? What happens when you want to quit? What happens when you are tempted? What happens when you feel like just cruising along the surface? Is there someone in your life to challenge you on specifics? 4. PARTNERSHIP- A cord of three strands is not quickly broken (Ecclesiastes 4:12). Matthew 18:19-20 Again, I tell you that if two of you on earth agree about anything you ask for, it will be done for you by my Father in heaven. For where two or three come together in my name, there am I with them. Some things in the Christian life demand that others are involved: Praying together Giving together Celebrating together Communion Encouraging each other And let us consider how we may spur one another on toward love and good deeds. Let us not give up meeting together, as some are in the habit of doing, but let us encourage one another - and all the more as you see the Day approaching (Hebrews 10:24-25). Some things we need to do in God's Kingdom we cannot do alone. We need others and their gifts. 12

13 Session #13 Community Support The Power of two 5. COMMUNITY- But how can one keep warm alone? (Ecclesiastes 4:11) Choose someone who s company you genuinely enjoy, and you ll find that prayer, sharing, and working together can be as socially fulfilling as they are challenging. Community is important because it helps us to: Overcome pride Overcome loneliness Overcome fear Grow spiritually, emotionally, intellectually, and socially as we model our lives on the example set by others Practice commitment Exercise respect for others Understand others and learn patience Be patient with each other, making allowance for each other s faults because of your love ~Ephesians 4:2 13

14 Session #13 Community Support E-group Invitation There is no union except in the same high effort. Antoine de Saint-Exupery So, the question to ask is who am I surrounding my self with? People who encourage growth and compliment your efforts or people who are suppressing possibility? We don t always get to pick who our coworkers are, our family or our neighbors. You do choose those in your tribe are you choosing to be with the people who say I can t or someone who says I will find out how? Are you with people who make you crazy or someone who encourages growth? Make a list of the people you would like to surround yourself with. If you don t know.take a week look for them and come back to make your list. When you are with your people you will know the big secret, that is that we are here for other people. Your contribution is valuable to others. Benefits of Invisible Hands Accountability Support Contribution Shared resources New perspectives Break monotony and isolation of doing it alone 14

15 Session #13 Community Support E-group Invitation Through history people have found strength in communities formed in worship and religion, sports, education, addiction and recovery, and political affiliation. These are people who share the same beliefs and intentions and add strength, purpose and conviction to their lives. One of the most important human needs is to belong. Belonging also fills other human needs of importance, contribution, socialization and security. Community involvement has actually been shown to be a physical benefit. Dr. Ruden s studies show that without sufficient community connection our brains produce less serotonin, a key neurotransmitter that gives us a feeling of security and well being. When serotonin levels are deficient, another one of our natural chemicals, dopamine, becomes overactive. Become a part of a community, tribe or group who supports each other in growth. There are groups sprouting up all over the place, they may be in your geographical community or on the internet. Whether it is health, spiritual, religious, weight loss, authors, blogging if there is something that you want to do better find a group of like minded people and thrive! Who are 5 people you can count on for unconditional support, encouragement and inspiration? Who can I offer unconditional support, encouragement and inspiration too? 15

16 Session #13 Follow up Please complete for our next visit Name Date 5 Positive Changes since our last visit What can you do in the next two weeks to bring you closer to your goals? What are your main concerns? Weight Sleep Constipation/Diarrhea Energy Mood 16

17 Session #13 Follow up Please complete for our next visit Breakfast Lunch Dinner Snacks Liquids Comments Update on goals 17

18 Session 14 18

19 Session #14 Know Yourself What have you learned Now that you have been journaling for 6 months, what have you learned? Are there things that you know about yourself now that you didn t know a year ago? That is one of the best results of introspection- clarity. The exercises in this session are designed to bring clarity. #1 Take 12 minutes and write down anything that comes to your head. Set a timer, start writing. The things that pop into your head may surprise you. Make sure you have extra paper if you need it. 19

20 Session #14 Know Yourself What have you learned.#1 Take 12 minutes and write down a very detailed description of yourself. Describe how you have changed since you were a child and how you have changed since you started working with me. 20

21 Session #14 Know Yourself What have you learned.#1 What are your best qualities? 5 minutes to list what you are good at and what you do right! 21

22 Session #14 Myers Briggs Test You may be surprised The purpose of learning about your personality type is to help you understand yourself better. When you know what motivates and energizes you, it helps you to seek opportunities that most suit the way you are. Four Facts 1. No type is better than any other type. The best type for you to be is whatever type you are. 2. No type is more intelligent than any other type. Intelligence is not measured by the MBTI. 3. No type is more spiritual or moral than any other type. People of all types are saints and sinners. Most of us are saints and sinners simultaneously. 4. No type is more emotionally balanced than any other type. Mental and emotional health are not measured by the MBTI. Two Don ts 1. Do not use type as an excuse for failings. Of course you make mistakes in your weak areas. Why would you make them more where you are strong? They are still mistakes, and you still need to change your behavior. 2. Do not use type to stereotype yourself or others. People of the same type may nevertheless be very different from one another. Three Do s 1. Use type to widen your understanding of human behavior, to help you see the possibilities that exist in all of us. 2. Use type to help you identify areas in which you need to change or develop. 3. Use type to make you more compassionate, more sympathetic with others. The Golden Rule of Type-watching: Use type with others as you would have others use type with you. Myers Briggs Type Indicator Test Link 22

23 Session #14 Myers Briggs Personality Types Extroverts vs Introverts - where we get our energy Extroverts Introverts act or speak first, then think like variety and action seek interaction enjoy groups expend energy think out loud enjoy discussing focus outwardly outgoing talkative think first, then speak or act like to focus on one thing at a time like to be alone enjoy one-on-one conserve energy think to themselves enjoy reflecting focus inwardly reserved quiet Sensors vs Intuits - how we take in information Sensors Intuitives prefer facts, concrete information prefer insights, abstract information more interested in what is actual more interested in what is possible pay attention to specifics focus on the big picture practical and realistic inspired and imaginative focus on the present focus on the future value common sense value innovation pragmatic speculative Myers Briggs Type Indicator Test Link Use this website to discover your Myers Briggs Type: The Institute for Integrative Nutrition Copyright 2012 Cathy Sykora Copyright

24 Session #14 Myers Briggs Personality Types Thinkers vs Feelers - how we process information Thinkers Feelers usually don't take thins personally usually take things personally analyze the problem sympathize with your problem objective, convinced by logic subjective, convinced by values can be seen as insensitive can be seen as overemotional decide with their head decide with their heart good at critiquing good at appreciating value competence value relationships firm-minded gentle-hearted value justice value harmony direct tactful Judging type vs Party type - how we like our lifestyle Judging Party work now/ play later play now/work later seek closure seek openness value structure value the flow plan ahead adapt as they go like order like flexibility You will never be rebuilt, for I, the LORD, have spoken. Yes, the Sovereign LORD has spoken! ~Ezekial 26:14b The Institute for Integrative Nutrition Copyright 2012 Cathy Sykora Copyright

25 Session #14 Faith and Individuality Do Christians get a new personality? Ideas abound in so many Christian circles about the ideal Christian personality, and this is a major reason for our confusion. While it may not be taught explicitly that one personality type is more godly than another, stereotypes persist nonetheless. Many Christians assume that leaders, and other strong believers whom they admire, are closer to having the perfect Christian personality than they are themselves. As a result, they try to emulate the personality style of these leaders. There is no ideal Christian personality type that we are expected to emulate, nor are certain talents more important for us to possess than certain others. It is important to remember that: God has given each of us individuality, which he wishes us to express, and not repress, as we follow Christ. God has put within each of us a unique mix of potential and interests, which to a large extent remains consistent throughout our life--present before we commit our life to Christ, and continuing afterward. God does expect us to take our potential seriously. God has created us uniquely, and we are contributing to the work of Christ, and not detracting from it, by being the individual he has made us to be. Reflect often on the fact that God has made each of us a one-of-a-kind creation, and that he has work for each of us to do that no one else is as well-equipped to carry out. May you take heart in knowing this, and determine to take the best possible steps to realize your potential for Christ. As we come to understand the distinctiveness he has given us, we gain vital insight into how he wants us to live our life. Nehemiah Notes, Faith and Individuality, Do Christians get a New Personality?,Copyright 2011 M. Blaine Smith 25

26 Session #14 Ego What is our ego? Most of us are trying to be better people. Whether it is a conscious or subconscious choice, we can all move toward spiritual growth. Part of being truly healthy is going beyond physical well being and attending to our mind and spiritual growth. Step 1 Ego What is our ego? It is our awareness of self. It is not our true self, but the image we develop of our self. It is what we think we are. We are only limited by our ego if we allow it. Our true self is our potential. We move past our ego when we start to fulfill our potential. The world will ask you who you are, and if you do not know, the world will tell you. ~Carl Jung We are born without ego. Small children live wonderfully free of ego, joyfully oblivious to what others say about them or limitations that they have placed on themselves because of false beliefs. Ego in its strongest form is narcissism, where everything is about you. All that matters is how you look, what you feel and how everything relates to you. 26

27 Session #14 Ego Get beyond ego So how do we get beyond ego? My best answer since I have a hard time setting aside my limiting beliefs is to focus on others instead of myself. This way, I become nothing and I have the ability to reach my potential. I use my power and talents without expectation or self imposed limits because I am working toward an outcome that has nothing to do with me and everything to do with what is possible for another. What do we let go of by setting aside our awareness of self? resentment expectations excuses the need for instant gratification judgment the past jealousy disrespect fear manipulation isolation competition vanity blame avoidance victimization By shedding our awareness of self, we open ourselves up to a unity of spirit with everyone. We see the good in others. We feel the joy of acceptance and we get a little closer to our true potential. What do you think? How do you see this applying to your life? How close do you get to releasing your ego? What would change in your life? 27

28 Session #14 Follow Up Please complete for our next visit Name Date 5 Positive Changes since our last visit What can you do in the next two weeks to bring you closer to your goals? What are your main concerns? Weight Sleep Constipation/Diarrhea Energy Mood 28

29 Session #14 Follow Up Please complete for our next visit Breakfast Lunch Dinner Snacks Liquids Comments Update on goals 29

30 Session 15 30

31 Session #15 Negative Thinking Keeps us from making healthy changes. Watch your thoughts, they become words. Watch your words, they become actions. Watch your actions, they become habits. Watch your habits, they become your character. Watch your character, it becomes your destiny. Lao Tzu Negative thoughts sneak into our mind and it is hard to turn them off. Instead of stopping the negative thoughts purposefully put yourself into a positive mindset with different techniques. 1. Keep a gratitude journal. Each day write down 3 things that you are grateful. It magically takes the focus of negative things and reminds us how lucky we really are. 2. Push your shoulders back, stand up or sit up straight and smile as big as you can. This changes your state immediately. 3. Take quiet time to reflect or just let mind release everything until it is just sitting there with youempty of thought. 4. Surround yourself with people who believe in you and are positive influences. 5. Don t be a victim. Take responsibility for everything you do. 6. Don t let other peoples bad thoughts seep into your head. Let them own it, it is not yours. 7. Do something for someone else. That lifts spirits better than anything. 8. Laugh! Watch a funny movie and laugh until you cry! 9. Turn the music up loud and sing with it as loud as you can. 31

32 Session #15 Negative Thinking Living with Hope How to Overcome Negative Thinking and Live with Hope Do you have hope for your future? Do you generally expect negative or disappointing things to happen? Do you often wonder, What s going to go wrong next? God shows us that we often dread the fact that something bad is going to happen, but He wants us to expect good things to happen. Jeremiah 29:11 (AMP) tells us that God s thoughts and plans for us are for welfare and peace and not for evil, to give you hope in your final outcome. God wants us to say, Something good is going to happen! The truth is, God does not work in us through negative attitudes full of self-pity, laziness, passivity or an everybody owes me perspective. God works through faith! But before we can have faith, we have to have hope. 32

33 Session #15 Negative Thinking Living with Hope Become a Prisoner of Hope Think about this daily: If you re a prisoner, you have no choice about it you can t be negative. And when times are tough or you re dealing with disappointment, hope will cause you to rise up in faith and say, God, I praise You and I believe You re working on this situation and working in me. My faith, trust and hope are in You! Hope is a favorable and confident expectation; it is an expectant attitude that something good is going to happen and things will work out, no matter what situation we are facing. Hope is determined and doesn t give up. God wants us to be locked up in hope, trusting that He can change what needs to be changed, that we can do what He wants us to do, and that all things are possible with God. If we will be steadfast in our hope, we can t lose we have to be winners in life. In John 16:33, Jesus tells us that we are going to have tribulation, trials, distress and frustration in this world, but in spite of that, we can be of good cheer and take heart. Why? Because He has overcome the world. And when we live in Him, we become overcomers too! Be determined to do what God wants you to do and refuse to live with negative expectations. Ask God to help you live in hope and declare by faith, Something good is going to happen to me!. 33

34 Session #15 Keeping Track Look at what you did right. An exercise in looking at achievement on a daily basis instead of looking at the things you did wrong. Please list 3 things you did well today that will move you toward your goal Please write down 1 thing you will do better tomorrow. 1. Do this daily and you will see your focus change. You will be seeing the daily steps you take toward an accumulated improvement. This allows for constant and never ending improvement. I praise you because I am fearfully and wonderfully made; your works are wonderful, I know that full well. ~Psalms 139:14 34

35 Session #15 Inflammation Where illness begins. It has become increasingly obvious that chronic inflammation is the main cause of many chronic illnesses - heart disease, many cancers, and Alzheimer's disease. We recognize inflammation as redness, heat, swelling and pain. It is a natural healing response to bring nourishment and immunity to an injury or infection. When the inflammation serves no purpose and refuses to go away, it causes illness. Some of the things that contribute to inflammation include stress, lack of exercise, dietary choices, genetics, and exposure to toxins (like secondhand tobacco smoke, prescription drugs like steroids and NSAID s and metals ). Learning how to adjust dietary choices is one of the best ways to deal with chronic inflammation. There is a blood test that detects inflammation you should talk to your doctor and have them check your CRP or C-reactive protein. It is a protein that is found in the blood and is the major red flag for inflammation. Anti Inflammatory foods: 35

36 Session #15 Inflammatory Foods Where illness begins. 1. Sugar - Sugar is in many processed foods and we don t even realize it. 2. Cooking Oils - Corn, cottonseed, safflower, soy, sunflower, 3. Trans Fats Check all labels and NEVER eat trans fats. 4. Dairy - Milk is a common allergen that can trigger inflammation, stomach problems, skin rashes, hives and even breathing difficulties. 5. Feedlot-Raised Meat - Animals are fed the foods that cause inflammation for us. They are also given hormones and antibiotics.. 6. Red and Processed Meat - We develop antibodies that cause inflammation 7. Alcohol - Regular alcohol use creates irritation and inflammation to numerous organs, which can lead to cancer. 8. Refined Grains - "Refined" products have no fiber and have a high glycemic index. These include white rice, flour, bread and pasta. 9. Artificial Food Additives - Aspartame and MSG 10.Allergens - Any food that you are allergic to and eat anyway. 36

37 Session #15 Inflammation Where illness begins. Anti Inflammatory Foods Inflammatory Foods Blueberries Chocolate (Dark, uncooked) Cruciferous Vegetables Extra Virgin Olive Oil Ginger Garlic Green Tea Kelp Sweet Potato Turmeric Watercress Wild Alaskan Salmon. Sugar Cooking Oils - corn, cottonseed, safflower, soy, sunflower, Trans Fats check all labels and NEVER eat trans fats. Dairy Feedlot-Raised Meat Red and Processed Meat Alcohol Refined Grains Artificial Food Additives: Aspartame and MSG Any food that you are allergic to and eat anyway. 37

38 Session #15 Follow Up Please complete for our next visit Name Date 5 Positive Changes since our last visit What can you do in the next two weeks to bring you closer to your goals? What are your main concerns? Weight Sleep Constipation/Diarrhea Energy Mood 38

39 Session #15 Follow Up Please complete for our next visit Breakfast Lunch Dinner Snacks Liquids Comments Update on goals 39

40 Session 16 40

41 Session #16 Laughter & Joy Good for the lungs. A cheerful heart is good medicine, but a crushed spirit dries up the bones. ~Proverbs 17:22 We are drawn to laughter much in the way that we are drawn to sugar. It makes us feel good. Laughter affects stress hormones, the immune system and the disease process. Laughter has actual therapeutic properties. A study at Johns Hopkins shows that laughter, when used with teaching, improves memory, learning and test scores. When the left brain hears a joke, then the right brain is activated when they get the joke, then the whole brain activity creates optimal mental and emotional well-being. Laughter: Relaxes the effect on the nervous system, controlling things like our heart rhythm, blood pressure, breathing and mental tension. Shifts perspective, allowing us to see situations in a less threatening way Relaxes the whole body Rejuvenates the body by lowering cortisol levels, adrenalin and producing natural pain blockers and human growth hormone. Helps boost the immune system Dissolves negative emotions. Brings people together, and passes the good feelings on Not all laughter is healthy. Ridicule, inappropriate religious or sexist humor creates the opposite effect. Laughter is just what the doctor ordered. Make a list of movies, people and situations that make you laugh. Try to enjoy humor daily. Adapted from Bill Phillips, Transformation 41

42 Session #16 This Little Light of Mine I m gonna let it shine! We all have star qualities! Don t be afraid to show yours off! Enjoy the spotlight and the ability to enjoy the gifts you have been blessed with. If you love to sing sing loud! Put some feeling into it and shine it for everyone to see. Show off your humor, your compassion, your cooking ability, your gardening, your intelligent conversation.whatever it is that you are gifted with. Use it! Start looking at accepting and clarifying your gifts. Experiment with them and find what you love. Experiment and fearlessly throw yourself into the things that call to you. You are laying the foundation for many good things to come. Adapted from Bill Phillips, Transformation 42

43 Session #16 This Little Light of Mine Discovering your spiritual gifts The Team Ministry Spiritual Gifts Inventory is a discovery tool created by Ephesians Four Ministries, Inc. that provides you with a personalized analysis. Not a test, but a simple questionnaire giving you a profile of your God given spiritual gifts. Discovering and exercising your God-given spiritual gifts allows you to experience maximum fulfillment with minimum frustration in your Christian life and ministry. Every Christian has a dominant gift and many possess more than one. Through this analysis, you will find out in which areas you are "less" gifted and will also discover your dominant task-oriented gift. You can then begin to concentrate on further developing your dominant gift as you exercise it in daily life, in your community, and in your local church ministry. Click on the hyperlink below to take the Team Ministry Spiritual Gifts Inventory: Ephesians Four Ministries, Inc./Church Growth Institute (CGI) 43

44 Session #16 Organics I m gonna let it shine! Bust Out of Food Label Overwhelm and Let Go of 8 Extra Pounds Reading nutritional labels can make an 8 pound difference in your weight! According to a 2012 Agricultural Economics report, women who scrutinize nutritional labels have a body mass index (BMI) 1.49 points lower than women who ignore them. Adding this additional reading into your health regimen not only makes you smarter, it will make you and you healthier. While it can seem there is a new food label every other day. In this series, I'd like to help clear some of these words up for you. Keep in mind, that while many of the labels are used for marketing, they are clearly defined and may not mean everything we want them to mean. Last night at a party during a really juicy conversation I was asked a question I get asked often, maybe you've been puzzled about it too Why buy organic? What is Organic? Why should I be concerned about organic? 44

45 Session #16 Organics Reading Labels Maybe, like the lady I met last night, you've even heard organic isn't any better than conventional food? To be honest, I've just learned most of this myself through my nutritional studies. What is Organic? Organic has become a huge marketing term these days. It's everywhere and on everything! But the USDA has specific guidelines that must be verified by a USDA-approved independent agency. All organic agricultural farms and products must: Abstain from the application of prohibited materials which include synthetic fertilizers, pesticides, and sewage sludge for 3 years prior to certification and then continually throughout their organic license. Prohibit the use of genetically modified organisms and irradiation. Employ positive soil building, conservation, manure management and crop rotation practices. Provide outdoor access and pasture for livestock. Refrain from antibiotic and hormone use in animals. Sustain animals on 100% organic feed. Avoid contamination during the processing of organic products. Keep records of all operations. 45

46 Session #16 Organics Reading Labels Because the USDA currently has very clear and publicly stated guidelines on the use of the word 'organic' in description of the food, you can purchase products labeled organic with expectation of a better, cleaner product. Organic Bore-ganic, why should I care? Well, not to be a smart aleck, but take another look at the bullet points above. To qualify for organic the land must be free of synthetic fertilizers AND sewage sludge. For 3 years! Yikes! I've only just learned that fertilizer from sewage sludge, human waste material, is used in conventional agriculture. It happens so often in conventional farming that it a distinguishing and clearly stated guideline to becoming USDA certified organic. I've known for a while that gray water, storm run off and un-potable water, is used in many municipal irrigation systems; but learning about sewage sludge has helped me understand why we have viral outbreaks of e coli and salmonella through contaminated produce. 46

47 Session #16 Organics Reading Labels There are many reasons I choose organic when it is both available and affordable, but human waste based fertilizer it's a real turn off. Always wash your produce, conventional and organic, before storing in your pantry or refrigerator. Is Organic food really better than Conventional food? Stanford University made big food news when they released the results of their meta-analysis comparing the nutritional value of organic food compared to conventionally grown food. They concluded that there was little nutritional difference between organic and conventional foods. Stanford University made New York Times headlines with their controversial conclusion. They did not address the real differences between organic and conventional foods which revolve around chemicals, pesticides (reproductive disruptors), synthetic fertilizers (environmental toxins), sewage sludge (virus and disease breeding grounds), antibiotics, hormones and GMOs. Now guess what, one year earlier Newcastle University in England completed a similar decade long study and found the opposite to be true, that organic is the preferred choice for health and wellness. How confusing is that? 47

48 Session #16 Organics Reading Labels So is Organic better? That's up to you. If organic food is better for the environment because of the way it is produced, isn't loaded with chemicals, bacteria, foreign DNA (GMO) and has the same or slightly better nutritional properties -- do you think it is better for your health and longevity? Organic food can be more affordable when you join a CSA. Check out Local Harvest to find a CSA near you now so you can get in on the Spring Garden and sometimes Winter Goodies! And God said, Behold, I have given you every plant yielding seed that is on the face of all the earth, and every tree with seed in its fruit. You shall have them for food. ~Genesis 1:29 Rommy Kirby, CHC Radiant Optimum Wellness 48

49 Session #16 Follow Up Please complete for our next visit Name Date 5 Positive Changes since our last visit What can you do in the next two weeks to bring you closer to your goals? What are your main concerns? Weight Sleep Constipation/Diarrhea Energy Mood 49

50 Session #1 Follow Up Please complete for our next visit Breakfast Lunch Dinner Snacks Liquids Comments Update on goals 50

51 Session 17 51

52 Session #17 Meditation Feel the inner peace Whether you call it reflection, meditation or prayer, it calms and clears our minds and provides for necessary inner health. Our world is so busy and if we allow the external happenings around us to integrate with our inner peace, stress and physical illness can ensue. Meditate in Latin, means to connect and align with our center. Prayer is to align with our God. Either way, we are silencing our outer world and aligning with our true self. Meditation and prayer have been around since ancient times. It is even more important now because of the busyness we surround ourselves with. If we can start out with just a few minutes a day and let the time grow, we will experience gains in many areas of our lives. One of the best things, meditation is free! If we can find the time, we can do it almost anyplace. We don t have to dress up or have anything special. Just make yourself comfortable and go for it. 52

53 Session #17 Meditation Persevere in Prayer The ACTION prayer just gives you a simple template to follow and is a great way to connect with God. This is a great way to give a greater level of structure to your prayer life. ACTION is an acronym for: A - Adoration Praising and recognizing God for all of His glory and majesty. C - Confession Get real with your weaknesses and what separates you from Him. T - Thanksgiving Time of thanks for all of your many blessings. I - Invitation This is where most prayers start. God, please help me with O - Other s needs Friends, family, neighbors, etc. N - Next step Now stop talking and listen. If prayer is really communicating with God, it needs to be a 2-way street. Silently listen to what He is saying to you. Continue steadfastly in prayer, being watchful in it with thanksgiving; and pray for us also, that God may open to us a door for the Word to declare the mystery of Christ and make it clear as I ought to speak. ~Colossians 4:2-4 PRAYER TRAINING, Jason Rhymer, Training Department Editor for Faith and Fitness Magazine 53

54 Session #17 Meditation Persevere in Prayer Here is a sample ACTION prayer: God, I adore you and praise your name today. I acknowledge that you are my creator and father Your power and love is mighty. I confess my sins to you and ask that you strengthen those areas of my life where I let you down. Thank you for my health, family, and friends. You have blessed me richly and I am very thankful for your presence in my life. God, I invite you into my life to guide me and direct me through some tough decisions that lie ahead for me. Please be with my mom and dad and brother as they battle health issues. Now Father allow me to hear your calling for my life as I close this prayer with a few seconds of silence Amen PRAYER TRAINING, Jason Rhymer, Training Department Editor for Faith and Fitness Magazine 54

55 Session #17 Meditation Feel the inner peace Benefits: Clarity Perspective Wisdom Creates inner peace Understanding Spiritual harmony Relaxation Enlightenment Deepens relationship with God Introspection Ideas Assurance Puts us in the present Improves flow of oxygen to lungs Improves blood flow Reduces anxiety Decreases tension 55

56 Session #17 Meditation Feel the inner peace Benefits: Reduces release of cortisol (weight gain) Enhances immunity Decreases aging Raises DHEA level Helps headaches Increases self confidence Releases fears Creativity Focus Intuition Productivity Purifies thoughts More assertive, less aggression Reduces worry Reduces guilt Increases tolerance Centers 56

57 Session #17 Meditation Feel the inner peace Meditation, where do you find the time, and how do you stay focused? What s the best way to get started? I m still working on that. I ll always be working on it! I started with guided meditations, which help me stay focused. I had never been particularly good at sticking with meditation, so I made a commitment that I would meditate every day. I kept hearing it would change my life. I loaded up my IPOD with guided meditations, you can find them free all over the Internet. Now, I was stressing about having TOO many meditations! Not a great start. You really have to stick with it, and keep on meditating, even if you feel like you spend more time thinking about all the laundry you should be doing. My mind runs at 100 MPH most of my waking hours, I really wanted to learn how to turn it off on occasion! It does get better and better as you practice. I m probably about five years into it now, and I see the benefits everyday. The more I practice at quieting my mind for meditation, the quicker and easier quieting my mind is in my everyday life. It s so important to really isolate yourself when you start to meditate. You need to really shut out the external and internal distractions as best you can. Not an easy thing to do, unless you live alone, with no pets. My initial goal was to try to meditate first thing in the morning, and last thing before I go to sleep. That almost never happens. I already get up before 6AM every morning, and unless I literally don t get out of bed before I meditate, something grabs my attention first. I have to tiptoe into the bathroom and hope the puppy doesn t hear me! Not likely. 57

58 Session #17 Meditation Feel the inner peace I downloaded some meditations to my phone, so that on weekday mornings I can just grab my phone, literally before I even get out of bed, and start my day with some quiet time. You can also bookmark meditations on youtube, which are easy to find on the fly. On weekend mornings I get up, take care of the dog, get myself a cup of tea, and head back to my room or out to my deck to meditate. I love morning meditations, it s awesome to start your day with a clear mind. Evening meditations are wonderful, you re sleepy so it s a very different experience. There are some nice guided meditations that are designed to be listened to when you re going to sleep. It s a fabulous way to wind down your day, and calm down your mind for a good nights rest. If there s something in your life you re hoping to manifest or focus on, meditating on that topic before you go to sleep is said to tune your dreams and soul into those desires. I find I dream so much more when I meditate before sleep! I m keeping a dream journal, that s a topic for another day. I ve even tried to meditate during the day! On weekends that s do-able, on weekdays it s a riot. I ve tried to find a quiet lot, in my car, sitting in a pretty place, hoping no cops come by and knock on my window wondering if I m alive! There s the delicate balance of needing the car battery on so I can listen to the meditation, and since it s cold, so that the heat can run. I don t want to asphyxiate myself, so then there has to be open windows, you re starting to get the picture. Not exactly the stress free environment I m shooting for. 58

59 Session #17 Meditation Feel the inner peace Meditating, for me, is starting to feel like a splurge on myself, fabulous! Making time to meditate is now as wonderful as making time for pedicures and massages. I had no idea I would be so enthusiastic about it! I love the little bit of tranquility it brings to my life. With all of the decisions that I have to make on a daily basis, this tranquility is much appreciated. Now may the Lord of peace himself give you peace at all times in every way. The Lord be with you all. ~ 2 Thessalonians 3:16 59

60 Session #17 Meditation Feel the inner peace Progress, not perfection. Here are some resources to check out when you have some time: For those of you that use ITunes, go the itunes store, search for meditations, and narrow down to podcasts. They re free, and there are tons and tons of them. Try and find the ones that feel right for you. Here s Deepak Chopra on learning to meditate. He did this clip for the Dr. OZ show awhile back. Deepak-Chopra-Video.html There are some different meditation techniques. There are Mantra meditations, Chakra meditations, Heart Centered meditations, Trataka meditations, and more. You really have to experiment and find what resonates with you. I find different techniques work for me at different times, so play around. Here s a good article describing different techniques. 60

61 Session #17 Follow Up Please complete for our next visit Name Date 5 Positive Changes since our last visit What can you do in the next two weeks to bring you closer to your goals? What are your main concerns? Weight Sleep Constipation/Diarrhea Energy Mood 61

62 Session #17 Follow Up Please complete for our next visit Breakfast Lunch Dinner Snacks Liquids Comments Update on goals 62

63 Session 18 63

64 Session #18 Session Notes Client Name Date 64

65 Session #18 Assessment Evaluation 18 month interim evaluation Name: Date: What good things have happened in the last three months? What tangible results have you seen (weight, energy level, reduced health concerns, cooking frequency, food choices, etc.)? Do you know someone else who would benefit from this type of nutritional coaching? What kind of events would you like to participate in (cooking, yoga, running, meditation)? Would you be willing to write a testimonial based on your experience in this program and allow me to use your photo with it? Are there other health issues you would like continued support on? If so, please list them. And finally, what do you want to talk about today? Thanks for taking the time to fill this out. Working with you has been a joy. I look forward to working with you more! 65

66 Session #18 Review Assessment Congratulations on completing your 9 month personalized health and nutrition program! Please take a few minutes to jot down some of the things that you have learned in the last 6 months, as well as some of the things you would like to work on in the next 3 months

67 Session #18 Program Renewal Options We covered a lot in the first 9 months of our program. The next 3 months will see you making advanced progress. You will set new goals, and now, from experience, you can visualize achieving them. In the next 3 months we will cover more goal setting, habits and addictions, stress, motivation, nutrition basics, lifetime intentions, and of course, anything specific to your needs which should be covered. You should renew your program if you have had wonderful results and want to continue your momentum, want to change direction and start working on another goal, want the support and service that I have provided to carry on. I would like to go ahead and set your appointments for the next three months so that we can continue on the same schedule. If you would like a more in depth program, I will also create a custom program for people who have completed the 3 month program so we can visit more often or focus in a different direction. I have enjoyed working with you and welcome the opportunity to continue our work together. If you have any questions at all, I am happy to help. 67

68 Session #18 Renewed Strength Change and growth 68

69 Session #18 Follow Up Please complete for our next visit Name Date 5 Positive Changes since our last visit What can you do in the next two weeks to bring you closer to your goals? What are your main concerns? Weight Sleep Constipation/Diarrhea Energy Mood 69

70 Session #18 Follow Up Please complete for our next visit Breakfast Lunch Dinner Snacks Liquids Comments Update on goals 70

71 Session #18 Follow Up Please complete for our next visit Name Date 5 Positive Changes since our last visit What can you do in the next two weeks to bring you closer to your goals? What are your main concerns? Weight Sleep Constipation/Diarrhea Energy Mood 71

72 Session #18 Follow Up Please complete for our next visit Breakfast Lunch Dinner Snacks Liquids Comments Update on goals 72