Lesson 1
Introduction To Nutrition - The Fundamentals
On Day 1, we start with an introduction to nutrition, healthy foods, and nutrients to give you the fundamentals on which you can start building your way of eating for good. You also take the first steps in creating your wellbeing blueprint by reflecting on your current diet and lifestyle, your sleep and activity levels, and how you can deal with challenges.
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Lesson 2
Eating For Energy And Choosing The Right Carbohydrates
Day 2 of your journey to well-being is all about how your foods impact your energy levels! We will find out how the glycaemic index can help you and which are the best carbohydrates for you to stay alert and full of energy all day long! We will also discuss the support of protein and fat in energy metabolism. You will get more ideas to add to your well-being blueprint.
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Lesson 3
Power Foods For A Healthy Mind
Brain foods are not a fad – they contain vital nutrients to support brain health and mental well-being. Today’s focus lies on the vitamins and minerals in your food that support your brain every day – for better lateral thinking, more creativity, and improved mental health. There will be lots of food and meal ideas for you to add to your well-being blueprint.
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Lesson 4
Understanding The Sweet Temptation - The Impact Of Sugar
Sugar is the main player in our energy metabolism and food combinations play a role in sustainable mental and physical wellbeing. I will share the safe amount of sugar to consume, and if artificial sweeteners are the answer. If you like to reduce your sugar intake, I will share my best strategies which you can add to your blueprint and start creating great habits!
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Lesson 5
Exercise And Activity For Well-being
Well-being is not only about food, your activity plays a role, too. Today, we find out more about how exercise and activity help our body and mind and how you can make physical activity a part of your daily life, no matter what your starting point is! You will learn about all the benefits the different activities have on your physical and mental health and find ideas for you to start or increase your exercise.
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Lesson 6
The Art Of Rest And Passive Recovery
Passive rest and recovery are undervalued ways to well-being. Too often we keep going and ignore the signs that our body and mind simply want to stop to rejuvenate, relax, and recover. Today we celebrate rest, continue working on your blueprint by adding how you can find time pockets of rest in your busy day and what you can do to make them as valuable as possible.
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Lesson 7
Lifestyle Do's And Don'ts For Optimal Well-being
Our topic for today is the wider context of lifestyle and how it affects your wellbeing. This will cover a range of ideas that can be useful for you to assess and change if needed: hydration, snacking, rushed mornings, prolonged eating, alcohol consumption and lots more… at the end we will continue working on your wellbeing blueprint for you to make healthy choices.
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Lesson 8
The Profound Impact Of Gut Health
If your gut is healthy, your body and brain will be happy! Today we shift our focus to how you can support your gut and protect your physical and mental wellbeing. I will share your gut's different jobs and how your foods and nutrients can impact gut health.
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Lesson 9
Quality Sleep - Nurturing Body And Mind
Sleep is a big factor in your wellbeing, yet many people don’t sleep well or don’t sleep enough. Today we will explore how you can increase sleep quality and ensure that you sleep enough for your body and mind to rest and recover from your busy days. Your wellbeing blueprint will be essential in creating a sleep strategy that works for you.
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Lesson 10
Nourishing Vitality Through Mindful Eating
In today’s session, we will dive deep into the importance of awareness and how mindful eating can help you learn more about your body’s needs. I will share the story of the frog in hot water and as always, your well-being blueprint will take you one step forward on your journey to well-being.
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Lesson 11
Accountability - Navigating The Path To Well-being With Purpose
Your environment shapes your journey to well-being – today we will find out how you can use accountability to keep yourself motivated, use possible setbacks to your advantage, and how this can take you away from willpower and towards automatic healthy behaviors. You will learn about what accountability can look like and how you can include different techniques in your well-being blueprint.
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Lesson 12
The Science Of Habit Formation
In this lesson, we will focus on your healthy habits – how to form them, how to maintain them, and how to turn them into lasting benefits for your physical and mental wellbeing. Especially micro habits are a quick and easy way to form new routines. Your blueprint will help you identify target areas and how your new habits will simply fall into place!
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Lesson 13
Crafting Your Personal Wellbeing Plan For Vibrant Living
Our second-to-last day will help you finalize your wellbeing blueprint as the cornerstone for your healthy way of eating and living. You can use it to remind yourself about certain aspects of the course, assess your current diet, behavior, and routines, and celebrate the first steps towards wellbeing that form the foundation of your new way of life!
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Lesson 14
Reviewing Your Journey And Continuing The Path To Lifelong Wellbeing
In our last session, we will bring it all together and acknowledge wellbeing as a journey. Together we will assess mindset, nutrition, lifestyle, and active and passive recovery as a continuous progress. Use this session as a reminder of the steps you are planning to take and your well-being blueprint will remain your companion for your ongoing holistic vitality and the joy of feeling great.
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