Health Coaching Services
6-MonthCoaching Program
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My 6-Month Health Coaching Program is personalized to your needs and goals and is set up so that you can make long-lasting sustainable changes that support the person you want to be.
My approach is to look at all areas of one's life, bringing balance, fulfillment, and joy into your life.
My training has given me extensive knowledge in a variety of areas such as dietary theories, food, cooking, nutrition, specific health conditions, physical fitness, home environment, spirituality, relationships, career, and business growth. Each session will be unique, designed and catered to your specific needs in mind so you can reach your goals. A variety of handouts, media (books, video, expert interviews, etc.), exercises and tools will be presented to help you along your journey. My 6-month program is the best way to gain long-lasting results that are sustainable for a lifetime, by creating habits and consciousness around what it is you want and deserve. Each time we meet I will give you a few more suggestions, ideas, and resources, that will get you closer to your goals and transform your life.
In my 6-month Program, we will meet twice a month for 60-minutes, in person or via video or phone.
Together we will:
- Connect the dots between who you are and who you want to be.
- Create your personal blueprint.
- Decipher your body’s unique needs.
- Set your personal goals and work towards sustainable long-lasting change.
Your Package Includes:
- Two 60-minute sessions per month.
- Email/text support between sessions.
- Simple healthy and easy to follow recipes specific to your dietary needs.
- Handouts and resources specific to your needs and goals.
- Discounts on additional services and workshops.
Culinary Nutrition 101Program
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I am offering a unique one to one coaching program for anyone who wants to make changes to their diet and lifestyle. If you would like to learn how to eat healthy, cook with ease, create meal plans, navigate through your local grocery store, understand food claims and read ingredient labels, then this is the perfect program for you.
In this 6 session program, we will deep dive into the world of culinary nutrition, first starting with understanding the biology of the body and the importance of a nutrient-rich diet for optimal health and performance. We will identify what makes you, unique and what dietary needs can best serve you. Then together we will create a functional space that is organized and efficient where you will want to spend your time being creative and excited about cooking and preparing healthy meals. You will learn how to select the best foods, seasonal and local and how to store them so they stay fresh the longest. You will learn to menu plan, create shopping lists, and batch prep all with ease. By the end of the program, you will be equipped with the knowledge and skills you need to make healthy food choices and prepare your own foods, in a way that is fun, easy and budget friendly.
Here is what you get:
Each Session will include a one to one coaching session in person or Skype (if not local). In each session, you will develop a new skill, building your knowledge so you have the confidence to move forward with ease. You will receive program notes and handouts for all the content in each session so you have a reference guide to support you along the way.
Session 1: Principals of Culinary Nutrition
A. Biology of the body-what is health
B. Macronutrients and Micronutrients
C. Organic vs. Conventional-from the soil up
(Session Length: 1.5 hours)
Session 2: Kitchen Basics & Pantry Staples
A. How to set up your kitchen-kitchen tour
B. Storage Tips: Produce & Dry Goods
D. Ingredient Facts
E. Healthy Substitution List
(Session Length: 1.5 hours)
Session 3: How to choose the right foods for you
A. Identifying dietary needs (what foods work best for you)
B. How to identify allergies and food sensitivities
D. Grocery Store Tour: Includes guide to selecting Produce, Meat, Poultry, Seafood, etc., Food label claims.
(Session Length: 1.5 hours)
Session 4: Menu Planning & Batch Prep
A. Meal Plan Scheduling: Sample Meal Plans & Recipes will be provided
B. Recipe Organization
C. Batch Prep Process: The benefits of Batch Cooking
(Session Length: 1 hour)
Session 5: Food Prep & Kitchen Skills
A. Cooking Basics
B. Knife Skills
C. Pre Prep Ingredients & Storage
(Session Length: 1 hour)
Session 6: Culinary Creation: Put your skills to the test!
A. Together we will cook a healthy meal or a version of a long time favorite or comfort food you love.
(Session Length: 1.5 hours)
Gut & Digestive HealthProgram
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In this One-on-One Coaching Program we will identify what the gut really is, the key role of digestion, how bacteria may be our best friend or worst enemy, different gut related conditions and diseases that are most common, and how to heal yourself and maintain a good healthy gut for years to come. In addition, I will provide you with related handouts and recipes so you are empowered to take back control and live a healthy, happy life free of disturbing symptoms, illness, and disease.
70 million American’s suffer from Gut related disorders. In fact, your gut is considered your “Second Brain” because of its critical role in the flow and function of the entire body. Even 70-80% of our immune system is located in our gut. And 90% of our serotonin is produced in our gut. So, understanding the importance of our gut, and how it responds and relates to the other parts of our body, is critical to maintaining a healthy balanced body, mind, and mood! The gut performs many tasks including the process of digestion, assimilation, and absorption of nutrients, production of vitamins and detoxification.
Here is what you get:
You will receive 8 Sessions. In each session, you will receive information and knowledge that will empower you to understand the root cause of some of your gut related issues, symptoms and conditions. Learn to implement simple strategies so you can heal your gut and relieve symptoms once and for all. This coaching program will have profound effects on the way you feel and your overall health. Learn to understand your body and restore inner balance today!
1. Why is having good Gut health important?
a. Anatomy of the Gut
b. How does our digestive system really work?
c. The Microbiome
i. Good vs. Bad Bacteria
2. Common Gut related Conditions
a. The connection between Gut issues and other health conditions.
b. The connection between our Gut our Brain and Hormones
3. Identify what factors in your life might be contributing to your Gut issues, symptoms and conditions.
a. How your overall health is impacted
b. How to heal and repair you Gut
i.Simple strategies and techniques
c. Healing Foods
i. Cooking Basics
ii. Herbs & Spices
4. Detoxification
a. Why is detoxing the body so important
i. Channels of Elimination
b. Identifying Food Sensitivities and how they impact the Gut
c. Food Cravings
i. Sugar and Process Foods
d. Stress and Environment
5. Fermented Foods/Probiotics
a. Good Bacteria
b. Exploring & Preparing Fermented Foods
6. Easy to make healing recipes you can implement today!
7. Breathing & Movement techniques to heal and repair your Gut.
Kitchen & PantryMakeover
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Spend some time with me in your kitchen! I will give you my top kitchen organizing secrets including pantry and fridge organization so that you can be more effective and efficient in your kitchen.
Package Includes:
• Fridge and Pantry Clean out and organization.
• Storage Solutions.
• Pantry Staples.
• Learn how to read Food Labels.
Grocery StoreTour
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Join me on a trip to your local grocery store, health food store or Farmers Markets!
We will cover:
• The lay of the land-how to navigate and save time shopping.
• How to read food labels and identify ingredients.
• Deceptive food claims and what to watch out for.
• Money saving tips.
• Pantry Staples.
• Differences between types of food products. How to choose the healthiest options on a budget.
Private CookingClass
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A cooking class in the comfort of your own kitchen!
We will Cover:
• Cooking basics.
• Food prep.
• How to cook healthy alternatives to your favorite dishes.
• Time-saving tips.
• Batch prep and storage.
This program can be customized to your personal needs.