Welcome to the dashboard!
Here’s where you will find all the program info in one place and updated daily.
If you would like to be part of the chat community, please click on the link. I will send out documents, discussions and updates for anyone wanting a more mobile experience in real time.
- Monday, May 4th @ Noon Pacific REPLAY VIDEO
- Thursday, May 7th @ 5:00PM Pacific REPLAY VIDEO & MY FOOD MAP WORKSHEET
- Thursday, May 14th @ Noon Pacific
Monday, May 18th @ Noon Pacific
DAY ONE – The Why of Healthy Eating
Question: Why is it important for you and/or your family to eat healthfully?
DAY TWO – Five Food Factors
- PHYSICAL – hunger, appetite, taste, gut, reactions, diets
- MENTAL – mood, stress, guilt
- RESOURCES – availability, cost, access, time, schedule
- HABITS – planning, prepping, dieting
- EDUCATION – skills, knowledge, culture, family
ACTION STEP: Spend a few minutes considering each food factor and how it either contributes positively or negatively to your story. Write down any thoughts that come up to share in our next workshop.
DAY THREE – Food Influences
ACTION STEP: Take a few moments to think of three main influences in your food story.
DAY FOUR – Food Beliefs
Our factors and influences shape what we believe about food. Some beliefs are helpful and other might be distracting from our health. Example: I’ll never be the weight I want or It doesn’t matter what I eat, I can never lose weight.
ACTION STEP: Write down 3 negative beliefs you have about food. Now write down the opposite of those beliefs. If we can see the bridge between the two, we can cross over to a healthier system of belief.
Dieting has been one of my food beliefs in the past. It became an unhealthy process for me because I went from binge eating to ultra restrictive eating. For anyone struggling with the yo-yo cycle, here’s a workshop video with tips and tools. NO MORE DIETS
DAY FIVE – Food Emotions
Often we allow our emotions to guide our food intake. Clear headed & focused, we make healthier choices than when we are frustrated or depleted. Negative thoughts can lead to negative feelings and less than optimal choices. Shame, guilt and stress all play a part in our emotional well being when it comes to food. Our goal is to identify the relationship between food and our emotions. What connections can you make between how you feel and what you eat?
DAY SIX – Food Language
How we speak about food has a direct impact on how we feel about food. Using words that are inherently negative can set us up for failure when trying to rewrite our food story. What’s your food language? What language do you use with your family? Do you talk about food as fuel or fat? Are certain foods called bad and others named good? What if we changed that conversation to everyday foods and occasional foods instead? What if our new food language was kinder and more compassionate?
ACTION STEP: List five words you associate with negative thinking around food. Now list five words that you could use to replace them. Start using new words with your family and friends.
DAY SEVEN-Food Maps
Today’s workshop focused on creating your food map to get to a food goal. If we break down how we want to feel and function around food, we can create the map to get there.
DAY EIGHT – Learning to Listen
When was the last time you really listened to the messages your body sent? Have you gotten in the habit of tuning out the feeling of being full or bloated? Do you ignore the signs of poor diet like fatigue, irritability and reduced brain power. What have you gotten used to in your daily life? Sometimes, we stop listening to our bodies. I mean we are busy, right? But what if we tapped into the clear and useful messages our body was sending and gave our brain the day off from over thinking.
ACTION STEP: For 24 hours, let your body lead the way. Listen to the signals and take note of what you hear.
DAY NINE – Support
Nobody is a kitchen island. We need positive feedback to stay motivated. Yes, we can be our own cheerleader but it helps if we have someone else in our corner that can give us a boost of confidence on days when we cannot muster the strength. It doesn’t take much encouragement to feel supported but it can 10X your results over the long term.
ACTION STEP: Select one person to support you in whatever food journey you are taking. Give them a few specific ways they can support you. A text every once in a while, a phone call to review progress or a compliment at just the right moment.
DAY TEN – Creating Space for Health
We all have areas in our life that are messy. One of mine is this crazy drawer in the kitchen that has remnants from objects passed that I will most likely never use again but that one funny screw will be with me for a lifetime. Having food breakthroughs requires that we make space for the work to take place. Consider how you feel when you step into your kitchen. Is it cramped or cluttered? Are there old bottles of who knows what from five years ago? Do you have a clear and clean workspace with all your most useful tools ready at hand?
ACTION ITEM: Spend a few minutes in the kitchen or pantry to create the space you need to feel good about spending time there. Put away anything you don’t use often and sift through the pantry items to eliminate stale or expired ingredients. Put up your favorite quote or image. Put a flower in your favorite mug. Create a space you love.
DAY ELEVEN – Tools
I remember a time when all I had was a dull knife and a mixing spoon and cooking seemed like a massive chore. I believe in tools. They make life so much easier and cooking so much more enjoyable. I’ve always tried to be as efficient as possible with my kitchen setup. If you haven’t checked out The Kitchen 20 lately, now might be a good time to do a quick inventory and see what you might be missing. You don’t have to buy anything, just know what you have to work with and what might make it easier in the future.
DAY TWELVE – Just Have Fun!
We can’t forget to have fun when it comes to food. Repeat after me, “it’s not a chore, it’s not a chore, it’s not a chore”… LOL. I love a good quiz. I thought I’d share this fun little quiz from Food Network. It’s quick and might put a smile on your face! Take the quiz.
My results: I’m an “anything-goes cook”.
DAY THIRTEEN – Getting the Family Onboard
Shifting attitudes and building solid habits can be overwhelming if everything around you is working against the healthy tide. Here’s a list of some ways you can approach getting the household on the same page…
Create a healthy space, set your kitchen up for success.
Reinforce positive decisions and habits. Compliment food wins.
Start small. Chose one thing to work on together.
Be a role model.
Establish ground rules. (Ex: No eating after 8pm)
It’s everyone’s kitchen, allow everyone to participate.
Let them be dinner stakeholders (set the time, chose a theme or music)
Ask for support. Let everyone know what’s important to you.
Don’t use food as a reward.
Try not to make food a villain.
Practice 80% good first, then 20 less nutritious.
DIY junk food favorites; make your own treats.
Set up a snack station.
Let them choose some meals.
Post the menu each week.
Set up sugar alternatives.
Explain why eating healthy matters, don’t just tell.
Schedule a freedom day that everyone can enjoy.
Make a YES food list of 20 ingredients everyone in the family will eat.
ACTION ITEM: Choose one to three strategies from the list you could use to get family and friends on board. Make them specific. Try them consistently for a week.
DAY FOURTEEN – The food breakthrough trinity
There are three components that will help build a sustainable food culture.
DAY FIFTEEN – Identify Essentials
Every household has it’s go-to ingredients. It’s time to make a list of the top items used in your kitchen. Create a list that includes the food everyone likes. Use it as an essentials guide and keep the main items in stock for quick and simple dinners. SHOPPING LIST
DAY SIXTEEN – Family Food Culture
We’ve talked about getting everyone on the same page but let’s dive a little deeper and discuss what a healthy family food culture may look like for your household. If a stranger visited your house, what would they understand about your family food culture? Does everyone sit together? If solo, do you set the table for yourself? Paper or cloth napkins? TV on or off? Do you linger after the meal to talk? Take a few minutes to consider your family food culture. Is there something you love about it or anything that you would change.
ACTION ITEM: Open up the discussion to others and get some feedback.