Module One - The Evidence
WOO HOO! IT'S SUPERSTAR TIME!
This week, I want you to focus on learning even more evidence and focus on where you currently are with your health and where you want your health to go. Complete these Superstar Missions to help you do that...
superstar mission #1: complete a 5 day "healthy lifestyle log"
The Healthy Lifestyle Log is to help you identify your current eating (and exercise) patterns. Here's how to do it.... simply write down everything you eat for 5 days in a row. You do not have to write down how much you ate, the size, nor do you have to weigh the food. Just simply write down the ingredients in everything you eat.
According to the evidence, most people end up eating healthier just by completing a Healthy Lifestyle Log because it forces them to be accountable to themselves. If you have the option to eat chocolate cake for example, you may be less likely to eat it because you know you have to write it down later. Or, if you know you have to show your Healthy Lifestyle Log to your Nutritionist, you may eat better because you have to complete it.
That being said, you can use this activity to help you eat healthier or, to see where your diet currently is, consciously not changing what you eat (for a few days at least) and writing the entire truth down.
There's seven days in the template. I encourage you to complete all seven, but in the very least complete five days in a row. Once you've completed it, share your "ahas" in the Facebook group. Specifically, what new or surprising thing did you learn about your diet AND what's one thing you know you can improve on after having done this exercise?
Get the Healthy Lifestyle Log here.
SUPERSTAR MISSION #2: COMPLETE THE "HEALTH PROGRESS TRACKER"
This Superstar Mission is designed to give you a snapshot of your current health (along with the Healthy Lifestyle Log). We'll then complete this form again at the end of the course so you can better assess your progress over the next 10 weeks.
Instructions: complete the three page "Health Progress Tracker" to the best of your ability this week. It asks you to complete blood work (optional but highly encouraged). Schedule an appointment with your doctor or a lab company this week as part of your Superstar Mission.
SUPERSTAR MISSION #3: COMPLETE THis "EASY BREAKFAST OPTIONS" EXERCISE & EAT A PLANT-BASED BREAKFAST EVERY DAY THIS WEEK
The "Easy Breakfast Options" exercise will help you eat a plant-based breakfast everyday this week. Also, you can use the breakfasts listed in the "Recipe Packet" or find breakfasts from one of the cookbook or recipe websites I recommended in my "Plant-Based Nutrition Resource Guide." Here's my personal favorite Saturday morning breakfast recipe: "Simple, Scrambled Tofu and Kale."
BONUS SUPERSTAR MISSION: WATCH "HOW TO NOT DIE" BY DR. MICHAEL GREGER
This one hour and 20 minute lecture is not only informative, it's entertaining and you're sure to laugh along the way. Dr. Michael Greger explains "what we can do about the #1 cause of death and disability: our diet." It's a great way to learn more about the scientific evidence.
Once you've watch the video, please share the answer to this question in the Facebook group: what's one new thing you learned from watching Dr. Greger's video?