Elevate Your Plate - Wellness Served Daily

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TWR Food Coaching is tailored to an individual's needs, preferences, and goals. You will learn practical strategies for choosing clean food that you can use as a roadmap while grocery shopping or wherever you may be consuming food. Below is an outline of the 8 sessions for the program. Sessions 1 & 8 will be on Zoom with me, while sessions 2 - 7 will be self-guided videos.

What you bring to the table:

• Commitment & motivation: to your health and wellness.
• Mindset Shift: Embracing the idea that change is a process; setbacks are opportunities to learn, and effort leads to improvement.
• Self-Awareness: Understanding current habits, patterns, and recognizing the factors that contribute to unhealthy habits.
• Clear Goals: Knowing what you want to achieve and setting realistic milestones.

What I bring to the table:

• Holistic Nutritionist Certification
• Two sessions with me via Zoom at the beginning and end of your program.
• 6 sessions of educational videos
• Food education awareness
• Support system

Session 1: Initial Assessment and Goal Setting

1:1 Zoom

• Introduction and Background: Understanding your current lifestyle, eating habits, preferences, and any dietary restrictions or health concerns.
• Goal Setting: Establish short-term and long-term goals. These could include weight management, improved energy levels, better digestion, or specific health outcomes.

Session 2: Food Education

• Basic Nutrition Education: Provide an overview of whole foods.
• Organic: Clean Fifteen, Dirty Dozen.

Session 3: Additives

Awareness of common additives and preservatives in processed foods.

• Yuka App: How to use it.
• Natural Flavors: What are they?
• Types of Additives to avoid

Session 4: Seed Oils

• Harmful seed oils and why
• 3 oils to use and why

Session 5: Grocery Shopping Label Reading

• Smart Grocery Shopping: How to read food labels to identify added sugars and oils.
• Condiments
• Buzzwords to avoid: How food marketing creates a false sense of health.
• Sugar: It’s in everything.

Session 6: Refined Sugars & Refined Flours

• Blood Sugar levels/ insulin
• Inflammation
• Added sugar & sugar alternatives
• Flour Alternatives

Session 7: Cooking at Home

• Knowing what is going into your food: Discussing the importance of balanced meals at home.
• Romanticize cooking: How the industry makes it seem like a burden.
• Meal Prepping Tips

Session 8: Follow-Up Sessions

Zoom 1:1

• Questions/Comments
• Next steps toward your goals

Keep in mind that it's important to consult with a healthcare professional before making significant changes to your diet, especially if you have specific health concerns.