Nutrition Makeover

Nutrition Makeover

Are you tired of diets and calorie counting, and want a better, easier way?

Build the foundation of a healthy diet.

Develop healthy habits that are realistic and sustainable.

(No restrictive diets!)

Improve your energy, boost your metabolism, manage your weight, and improve your body composition.

Improve your relationship with food and satisfaction with eating.

Learn what you need to know about nutrition.

(No information overload!)

Learn how to take action, build healthy habits, and get results!

Hi, I'm Sabrina Bliem, "The Karate Shrimp."

I'm a blogger, performance coach, karate instructor, amateur athlete, and mom of two amazing kids. I have a degree in Dietetics, and certification as a Sport & Exercise Nutrition Coach through Precision Nutrition. I am also a Certified Personal Trainer, Corrective Exercise Specialist, and Stretching & Flexibility Coach through NASM.

Here's what's inside the course:

Introduction

• Welcome to the Course!

  
  

Create the Right Mindset

• This is Not a Diet

• This is Not Just an Info Course

• You are in Charge

• Create an Owner's Manual for Yourself

• This is Not "One Size Fits All"

• What is Your Preferred Diet?

• What is a Good Diet?

• Which Aspect of Good Nutrition is Most Important For You?

• "Good" vs "Bad" Foods

• What Are You Doing Well Right Now?

  
  

Prioritize Core Habits

• Core Habits are Key

• Set Your Optimal Pace

• What Pace Will Work for You?

• Aim for Consistency

• What Meals Can't Be Changed Right Now?

  
  

Figure Out Your Goal

• What is Your Goal?

• Write Down Your Goal

• What is Your Strongest Motivator?

• Figure Out Your "Why"

• Ready to Build the Foundation

  
  

STEP 1 - Make Time

• Why This Step?

• What Tasks Do You Need to Make Time For?

• Block in Time in Your Schedule

• Make Time in Your Schedule Right Now

  
  

STEP 2 - Take a 5-Minute Action

• Why This Step?

• Make a List of 5-Minute Actions

• See How Actions Lead to Goals

• Do the Goal-to-Action Exercise

• Take Action Now

• Take a 5-Minute Action

• Where to Go from Here

  
  

STEP 3 - Eat Slowly

• Why This Step?

• Tips for Slow, Mindful Eating

• Try Slow, Mindful Eating

• Eat Slowly Meal Journal

• Meal Duration Journal

• Be Realistic

• Figure Out Your Starting Point

• Where to Go from Here

  
  

STEP 4 - Stop Eating at an Appropriate Fullness Level

• Choose Your Fullness Level

• What is Your Chosen Fullness Level?

• Use the Hunger Scale

• Hunger Scale

• Practise Using the Hunger Scale

• Summary of Important Actions

• Be Realistic

• Fullness Level Journal

• Figure Out Your Starting Point

• Where to Go from Here

• About the Next 4 Steps

  
  

STEP 5 - Eat Lean Protein at Each Meal

• Why is Protein Important?

• Why "Lean" Protein?

• Food Sources of Lean Protein

• High Sources of Lean Protein

• Which Sources Appeal to You?

• Take Action

• Be Realistic

• Figure Out Your Starting Point

• Where to Go from Here

  
  

STEP 6 - Eat Colourful Fruits and/or Vegetables at Each Meal

• Why are Fruits and Vegetables Important?

• Why "Colourful" Fruits and Vegetables?

• Fruits and Vegetables by Colour

• List of Fruits & Vegetables

• Which Fruits and Vegetables Do You Prefer?

• Do You Have to Eat BOTH Fruit and Vegetables?

• Take Action

• Be Realistic

• Figure Out Your Starting Point

• Where to Go from Here

  
  

STEP 7 - Eat Smart Carbs at Each Meal

• Why are Carbohydrates Important?

• Is There an Ideal Amount of Carbohydrate?

• What are "Smart" Carbs?

• Smart Carb Food Sources

• List of Smart Carbs

• What Appeals to You?

• Take Action

• Be Realistic

• Figure Out Your Starting Point

• Where to Go from Here

  
  

STEP 8 - Eat Healthy Fats at Each Meal

• Why are Fats Important?

• What are "Healthy" Fats?

• Healthy Fat Food Sources

• List of Healthy Fats

• What Appeals to You?

• Take Action

• Be Realistic

• Figure Out Your Starting Point

• Where to Go from Here

  
  

STEP 9 - Plan Balanced Meals

• Use the Hand Portions Method

• Hand Portions Method Explained

• Serving Size Examples

• Recommended Amounts at Meals

• Plan Your Next Meal Using the Hand Portions Method

• Troubleshooting the Hand Portions Method

• Figure Out Your Starting Point

• What is Realistic Right Now?

• Practise Eating Balanced Meals

• Recommended Daily Amounts

• How Many Servings of Each Food Group Per Day?

• How Many Days Per Week as a Starting Point?

• Be Realistic and Keep Practising

• Tracking Sheet

• Track for One Whole Day

• Where to Go from Here

  
  

STEP 10 - Drink Enough Water

• About This Step

• Why is Water Important?

• Sources of Water in Our Diets

• How Much Water Do We Need Per Day Total?

• Hydration Cheat Sheet

• Figure Out Your Water Needs

• How Much Do You Actually Drink Every Day?

• Figure Out Your Starting Point

• Drink Enough Fluid Daily

• Practise Drinking Enough Fluid

• Drink Mostly Water

• What are You NOT Willing to Give Up?

• Make Note of What You're Not Willing To Give Up

• What ARE You Willing to Give Up?

• Make Note of What You Are Willing To Give Up

• Make the Swap

• Take Action

• Be Realistic

• Figure Out What's Realistic for You Right Now

• Keep Practising

• Do the Work

• Where to Go from Here

  
  

Make Even More Progress

• If You Want to Improve

• Go for Quality

• Aim for Variety

• Consider What's Optimal for You

• Remember Your Goal and Your "Why"

• Revise Your Goal and "Why" if Needed

• Remember Those 5-Minute Actions

• Add to Your List of 5-Minute Actions

  
  

Conclusion

• Congratulations!

  
  

ARE YOU READY TO ACHIEVE YOUR GOALS? GET STARTED TODAY!

10 Steps for Better Eating Habits and a Healthier Diet

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What you will learn

• Build the foundation of a healthy diet.
• Develop healthy habits that are realistic and sustainable.
• Improve your energy, boost your metabolism, and manage your weight.

Rating: 0

Level: All Levels

Duration: 1.5 hours

Instructor: Sabrina Bliem