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Fast Start Nutritional Wellness Lifestyle change

Diet can play a significant role in overall health but is often not discussed enough with patients. The lack of education regarding diet may be due to a lack of interest or incomplete understanding of how each nutrient influences health or due to a lack of time for the patient encounter. Current evidence on how dietary changes can impact a patient's general health. As the topic can be quite broad, it emphasizes some of the most well-known macro- and micronutrients, such as sodium, potassium, carbohydrates, lipid, etc., and how dietary intake affects health conditions. We will give some leading causes of mortality worldwide, such as obesity, hypertension, and chronic kidney disease. We will also cover the roles played by various healthcare professionals in assisting patients in adopting healthier dietary practices if outside my authorization. 

Objectives:

Learn how the consumption of sodium and potassium affects the reduction of blood pressure and other health conditions.

Learn the effect of dietary fat intake on general health conditions.

Learn the effect of dietary carbohydrate and fiber intake on general health conditions.

Identify different types of  nutritional diets and the potential health outcomes of the diets.

30 Day Nutritional Wellness Restart

The 'Thirty Day Reset' is exactly what it says in the name - resetting ourselves to eat balanced healthy meals, exercising well and listening to our bodies. This 'reset' is so much more than just meal plans and exercise routines - it is about identifying habits and working out ways to overcome these. 

This includes a initial consultation and a nutritional wellness check each week over 4 weeks. This is one of best ways to begin a lifestyle change. I know once you've completed this, you will continue on the path to clean whole foods nutritional eating and supplements. 

12 week lifestyle change - Nutritional & Wellness Coaching

A whole-foods lifestyle emphasizes minimally processed foods, GMO, synthetic, chemically processed, or not organic and natural . You will learn how your body works and how you are designed to eat. Through this, you will feel heathier, no more brain fog in the morning, regular bowel movements, healthier skin, more energy, and so many other benefits. I live the lifestyle I teach everyone. I have gone through the rodeo struggles of "diets", when truly whole nutrition was all I need to learn. This includes a free consultation. I will discuss in more details everything we will work on together over the 12 week lifestyle change. 

New Service

Here’s a description of an 8-week basic holistic lifestyle change for wellness. This plan is designed to be approachable and sustainable, addressing physical, mental, and emotional well-being.

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Week 1-2: Foundation

Nutrition: Focus on whole, unprocessed foods. Incorporate more vegetables, lean proteins, whole grains, and healthy fats. Begin meal prepping simple, balanced meals.

Movement: Start with 20-30 minutes of daily activity, such as walking, yoga, or light stretching.

Mindfulness: Dedicate 5 minutes daily to mindfulness or deep breathing exercises.

Hydration: Increase water intake, aiming for 8-10 cups daily.

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Week 3-4: Building Momentum

Nutrition: Experiment with new recipes using nutrient-dense foods and reduce added sugars. Begin tracking how certain foods make you feel.

Movement: Add strength training or more vigorous cardio 2-3 times a week.

Mindfulness: Expand to 10 minutes of meditation or journaling each day.

Sleep: Establish a consistent bedtime and reduce screen time an hour before bed.

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Week 5-6: Strengthening Habits

Nutrition: Start mindful eating—chew slowly, savor each bite, and eat without distractions.

Movement: Try a new physical activity, such as dancing, hiking, or pilates, to keep things engaging.

Mindfulness: Add gratitude practices, writing down three things you're grateful for daily.

Connection: Spend intentional time with loved ones or join a supportive community.

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Week 7-8: Refining and Personalizing

Nutrition: Fine-tune your meals based on what works best for your body, prioritizing balance and enjoyment.

Movement: Establish a weekly routine that includes a mix of cardio, strength, and flexibility exercises.

Mindfulness: Develop a weekly ritual, like a tech-free evening or nature walk, to recharge.

Self-Care: Identify one habit that brings you joy and make it part of your weekly routine.

Final Notes

Track Progress: Reflect on changes in your energy, mood, and overall health each week.

Stay Flexible: Adjust as needed—this is about progress, not perfection.

Celebrate Wins: Acknowledge and reward yourself for every milestone achieved.

This 8-week plan provides a balanced approach to building a holistic lifestyle, laying the groundwork for long-term wellness.