CONTEMPLATION

PRECONTEMPLATION

PREPARATION

ACTION

MAINTENANCE

no desire or awareness of need for change

Ideally, the habit becomes permanent and this process is no longer needed (termination).

"I drink a can of soda with every meal and have no intention to cut back."

weigh the pros & cons of change

"I know it would be good for my body if I cut back, but I like the taste of it."

decide to change and form a plan

"I could swap my dinner soda for sparkling water."

follow through with plan for change

"Now I choose to drink sparkling water instead of soda with dinner."

support habit by recognizing the benefits of change

"I sleep much better when I don't drink soda with dinner."

In most cases, the old habit re-emerges and the whole process begins again (relapse).

Relapse is not failure, but normal. Progress is characterized by how many times you are willing to re-engage this process.

Change is more sustainable when gradual. Set small goals and repeat the process until you reach your ultimate goal.

SUPLEMENTOS

HAZ QUE LA CAMA SEA UN LUGAR SAGRADO solo para el sueño y el sexo (no para comer, desplazarse por el teléfono, trabajar) OSCURECE LA RECAMARA LO MÁS QUE SE PUEDE las cortinas 'blackout' son una buena inversión desconecta electrónicos que se iluminan DISMINUYE EL USO DE PANTALLAS ESTIMULANTES la luz azul destruye melatonina (la hormona del sueño) hasta 2 horas antes de dormir utiliza lentes anti luz azul activa el filtro de luz azul en sus aparatos activa modo vuelo en los celulares cuando duerme PROCURA EXPONERSE A LA LUZ NATURAL DE LA MAÑANA sincroniza el ritmo circadiano proporciona más energía durante el día promueve el descanso profundo de noche MUEVE TU CUERPO el movimiento de día mejora el sueño de la noche TERMINA DE CENAR 2 HORAS ANTES DE ACOSTARSE una cena fuerte puede interrumpir el sueño de calidad apoya la regulación de tus niveles de azúcar en las noches con proteína, grasas sanas, y carbohidratos complejos en la cena si sientes necesario consumir una botana en la noche, elige proteína y carbohidratos complejos

Consejos para un mejor sueño

Lavanda Manzanilla Valeriana Lúpulo La amapola Glicinato de magnesio Melatonina L-triptofano or 5-HTP L-teaninea GABA

El sueño de calidad: aunque a veces se percibe como un lujo, en realidad es una necesidad! Es crítico para la detoxificación hepática y celular, la limpieza linfática, la consolidación de la memoria, el descanso digestivo, el manejo del estrés, y la regulación de las hormonas (el cual contribuye al aumento de peso cuando se desequilibra). La priorización del buen sueño es una de las maneras más eficaces (y placenteras) de mejorar el bienestar.

Un colchón cómodo y ropa de cama de buena calidad ayudan mucho a la hora de dormir profundo.

Eating regular, balanced meals (especially protein for breakfast) is a key step for calibrating blood sugar & hunger hormones. Food is information, so if your body senses scarcity, it will shift into starvation mode to conserve & store more fat.

“Health does not equal weight, so the only weight loss I want is HEALTHY weight loss.” “How does my body FEEL?” (not look) “Weight is just a number. I care about it because it will help accomplish my REAL GOAL of ______.”

Your hunger & metabolism (and therefore, weight) are regulated by hormones, primarily insulin & cortisol. Support balance by avoiding processed sugar (especially in beverages) and focusing on fiber, fat, & protein.

EAT REGULAR MEALS

Dieting messages often promote calorie reduction (calories-in < calories-out). Thermodynamically, a calorie deficit is necessary for weight loss. However, calorie counting alone does not account for the complexities of metabolism. Different types of calories (carbs, fat, & protein) are broken down and utilized differently.

Go for a walk before or after a meal—exercise is extremely effective for improving insulin sensitivity and stimulating metabolism. Do not think of it as “burning calories”, but as improving how your body processes food.

MORE THAN CALORIES

WALK AROUND MEALS

ALIGN YOUR MINDSET

ADDRESS EMOTIONAL EATING

SLEEP IT OFF

What else FILLS you besides food? Focus on that when you tend to eat emotionally. Stress is often the primary cause of unhealthy weight gain (or loss), so be gentle on yourself and focus on relaxing & recharging (rather than reaching for comfort food).

Sleep is a powerful way to recalibrate hormones, reduce stress, and support a healthy weight. Minimize eating before bed, unless needing a snack to keep your blood sugar balanced through the night (then choose something with protein).

BALANCE BLOOD SUGAR

Hair Tissue Mineral Analysis (HTMA) is a functional test used to provide a unique cellular reading of the mineral and heavy metal levels in your body.

By analyzing small samples of recent hair growth, you can get a snapshot of what your body has been exposed to and what it is eliminating through the hair.

This data is valuable for prioritizing which diet and lifestyle strategies will be most effective for addressing your bioindividual needs.

dextrose

fructose

galactose

glucose

lactose

maltose

sucrose

SIMPLE SACCHARIDES

honey

molasses

yacon syrup

monk fruit (luo han guo)

stevia

WHOLE-FOOD SUGARS

spot chemical names for sugar that end in "ose"

beet

brown

cane

confectioners

coconut

date

granulated

invert

palm

powdered

raw

turbinado

white

"SUGAR"

agave

brown rice

corn

high fructose corn (HFCS)

glucose

malt

maple

sorghum

"SYRUP"

mannitol

erythritol

sorbitol

xylitol

lactitol

isomalt

maltitol

hydrogenated starch hydrolysates (HSH)

SUGAR ALCOHOLS

agave nectar

barley malt

cane juice crystals

dextrin

evaporated/ dehydrated cane juice

fruit juice concentrate

maltodextrin

sucanat

ANOTHER NAME, JUST AS SWEET

acesulfame potassium

advantame

aspartame

neotame

saccharin

sucralose

ARTIFICIAL SWEETENERS

sugar-free substitutes can have negative effects on your metabolism & nervous system

still contain sugar, but come with nutrients & immune factors

taste sweet, but not digestible

What in the world is EFT tapping?

Emotional freedom technique (EFT) acupressure tapping is a researched strategy for managing stress and improving conditions with a nervous system component.

BENEFITS OF EFT TAPPING

decreases anxiety

improves depression

decreases PTSD symptoms

minimizes pain

reduces cravings

increases happiness

boosts immunity (IgA)

improves resting heart rate

balances blood pressure

decreases cortisol levels

HOW TO DO EFT TAPPING

1. Compose setup phrase:

"Even though I experience

I completely and deeply accept myself

my body is good and has a capacity for healing

I am worthy of love and acceptance

other relevant phrase

2. Say entire setup phrase 3x while tapping karate chop point.

3. Repeat affirmation as you tap each other point 7x.

EFT TAPPING POINTS

INNER EYEBROW

SIDE OF EYE

UNDER EYE

UNDER NOSE

CHIN

COLLARBONE

UNDER ARM

KARATE CHOP POINT

TOP OF HEAD

most “antioxidant foods & herbs”

partially hydrolyzed guar gum

extra-virgin olive oil

whole grains & oat bran

beans & legumes

green bananas & plantains

psyllium seeds

almonds

mushrooms

chicory root

artichokes

leafy greens

green tea

rosemary

apples

turmeric

ginger

ginseng

dark cocoa

dark berries & grapes

onions, leeks, & garlic

cruciferous veggies

interacts with immune cells to decrease inflammation and promote a balanced immune response

IMMUNE

selectively feeds beneficial microbes and/or inhibits the growth of pathogenic/ opportunistic microbes

MICROBIOME

supports mucosa layer, feeds epithelial cells, and/or improves tight junctions between cells for healthy intestinal permeability

BARRIER

VITAMINS & MINERALS

(vit D, calcium, zinc, selenium, etc)

sauerkraut & kimchi

lacto-fermented veggies/pickles

yogurt & kefir

kombucha & water kefir

probiotic supplements

FERMENTED FOODS & PROBIOTICS

marshmallow root

slippery elm bark

licorice root

aloe vera

DEMULCENT HERBS

ANTIOXIDANT FOODS & HERBS

(resveratrol, quercetin, kaempferol, curcuminoids, gingerols, anthocyanines, etc)

PREBIOTIC FIBERS

(inulin, pectin, fructo- & galacto- oligosaccharides, etc)

supplements

quality protein

bone broth/collagen

AMINO ACIDS

(glutamine, tryptophan, arginine, cysteine)

sunlight exposure

quality dairy

leafy greens

meat & seafood

BOVINE COLOSTRUM

1: Prenatal Multi

2: Pregnancy Dresses

3: EBB

4: Daily Walks

5: Real Food for Preg.

6: Redmond Real Salt

7: Citrus

8: Pregnancy Pillow

9: Raspberry Leaf Tea

10: Chiropractor

11: Probiotic

12: Eggs

13: Pregnancy Shorts

14: Daily Dates

15: Collagen

16: Ina May’s Guide

17: EPA + DHA

18: Community

19. Water Bottle

20. Exercise Ball

21. Belly Butter

22. Baby’s Microbiome

23: Dairy

24: Stool Test

25: EPIC Bars

26: Vitamin D3 + K2

27: Fresh Test

what to look for on a probiotic supplement label

OVERNIGHT QUINOA

LEFTOVER MEAT OR FISH

EGGS

SAUSAGE OR GROUND MEAT

PROTEIN POWDER

(in smoothie or oatmeal)

QUALITY DAIRY

NUTS & SEEDS

BEANS & LENTILS

NUT BUTTER

What IS THE KETO DIET?

The Ketogenic Diet is a high-fat, very-low carb diet.

Studies have shown its therapeutic effects on:

blood sugar regulation

energy

weight loss

cardiovascular health

liver health

dementia

epilepsy

cancer

Crohn's disease is a form of irritable bowel disease characterized by dysbiosis and an inappropriate immune reaction to intestinal microbes. This inflammatory response damages the gut lining, impairs nutrient absorption, and contributes to deficiencies. The most common symptom is chronic diarrhea, but it can also cause abdominal pain, bloating, weight loss, joint stiffness, and elevated inflammatory markers in the blood and gut. Crohn's disease is closely connected to childhood or recurrent antibiotic use, intestinal infections, low vitamin D levels, and inflammatory diet & lifestyle factors.

What is the NAQ Graph Template?

This template from Made Whole Nutrition allows you to create a personalized, branded version of the NAQ report for your clients.

The NAQ—or Nutritional Assessment Questionnaire—is a symptom survey developed by the Nutritional Therapy Association and is used by many practitioners to assess and track client progress.

This template does not take the place of any software that records or assesses questionnaire results. It is meant to serve as a supplemental resource for creating client forms with your practice branding.

how to build a plant-based plate

POULTRY

QUNIOA & AMARANTH

WHOLE GRAINS & BRAN

(soaking makes more bioavailable)

DAIRY

BEANS & LENTILS

DARK SODA & BEER*

PORK & BEEF

PUMPKIN & SUNFLOWER SEEDS

SOY

PROCESSED MEAT & FAST FOOD*

FISH & SEAFOOD

*These foods are not nutritious whole-food sources of phosphorus, but should be minimized for individuals needing to reduce phosphorus.

Mitochondria convert caloric energy into cellular energy. Support these fragile structures with:

colorful antioxidants

intermittent fasting

minimal toxin exposure

In the simplest sense, energy comes from food. The body must convert food energy (calories) into cellular energy (ATP). That requires optimization of foundational health:

DIGESTION

Nutrient absorption directly impacts energy availability.

MINERAL BALANCE

If calories provide the fuel, minerals act like

spark plugs for energy conversion.

BLOOD SUGAR BALANCE

Stabilize energy swings by minimizing

sugar and eating regular, balanced meals.

FATTY ACID BALANCE

Healthy fat (along with protein & fiber)

provides steady energy throughout the day.

HYDRATION

Fatigue is a key symptom of dehydration.

B complex

CoQ10

iron

zinc

magnesium

vitamin C

ashwagandha

rhodiola

ginseng

can provide helpful energy boost

whole food sources are best

tolerance is bioindividual

overconsumption can lead to dependance & stress adrenals

can mask root cause of energy imbalance

CAFFEINE CONSIDERATIONS

MIGHTY MITOCHONDRIA

SUPPLEMENTS & HERBS

FOUNDATIONAL HEALTH

CIRCADIAN RHYTHM

HPA AXIS SUPPORT

The HPA axis involves communication between several glands and is the body's primary system for recognizing and responding to stress. A dysfunctional

HPA axis often results in chronic

fatigue. Support balance with:

If your body’s sleep-wake cycle is out of sync, that can impact energy during the day and sleep quality at night. Support rhythm with:

sleep hygiene (no phone in bed, regular schedule, dark room, etc)

morning sunlight exposure

daily movement

stress management

relaxation & sleep

nourishing diet

BRUSSELS SPROUTS

CAULIFLOWER

ASPARAGUS

LENTILS

PEAS

LEAFY GREENS

AVOCADO

CITRUS

BEETS

BROCOLLI

BEANS

A whole-food, plant-based diet is a colorful diet.

Focus on first filling your plate with a variety of fruits & vegetables, followed by a protein pairing of grains & legumes, and topped off with nutritionally wealthy superfoods & healthy fats.

If you are mildly dehydrated, drink a cup of water. Wait a few minutes before drinking another. Repeat until symptoms resolve.

Replenish electrolytes with diluted fruit juice, salty soup or broth, sports drinks, or water-filled fruits & veggies.

Avoid caffeine & alcohol, which further dehydrate the body.

If also overheated, cool off your feet and back of neck.

CLEAN & SIMPLE

introduce new foods without additives, pesticides, sugar, or oils (for example, introduce organic, freshly mashed peanuts instead of processed peanut butter)

SPACE NEW FOODS

introduce a new food every 3-5 days to watch for reactions

MAYBE THE MILK

an infant may become colicky if sensitive to proteins in the mother diet (most commonly milk, soy, eggs, wheat, corn, beef, and nuts) - she can modify her diet or take a probiotic

INTRODUCTION TIPS

Breastmilk delivers the optimal nutrients, immune factors, and prebiotics for a growing infant. If possible, breastfeed throughout the food introduction timeline to train the developing immune system.

exclusive breastfeeding

begin introducing complementary foods

PEANUTS: early introduction (4-12 mo) decreases allergy rates in childhood

FRUIT: banana, strawberries, pear, orange, melon, avocado

VEGETABLES: cooked spinach, carrots, beans, lentils, peas, yams, beets

GRAINS: whole grain bread, crackers, pasta

PROTEIN: soft, small pieces of beef, lamb, chicken, turkey, fish (low-mercury), eggs (well-cooked)

DAIRY: pasteurized cheese & yogurt

introduce after 1 year

cow & soy milk

honey

juice

TRADITIONAL SPOON-FED

+ less messy & wasteful

+ parents have more control

- may rely on parent to eat

- may become picky about textures

- special baby food can be expensive

BABY-LED WEANING

+ child self-feeds finger food

+ teaches independence, motor skills, appetite control

- more mess & gagging

- more time to learn eating skills