Mastering Meal Planning: Stress Less, Enjoy More, & Thrive

Welcome to Part 1! 

This lecture is all about letting you know exactly what you can expect from this section, including powerful tools and strategies that you can start implementing immediately.

At times you will be prompted to share things in the group discussion and you can do so by joining our exclusive Slack group for this course.

Please share your email address in this form to be added to the Meal Planning Slack group: https://forms.gle/eth6sjgThkuZvKGWA

If you are new to Slack, you can download the mobile and desktop app here:

https://slack.com/downloads/mac
https://slack.com/downloads/windows

You can download the Notion template for the course activities here:
https://spiritual-sphere-b61.notion.site/Activities-Kit-Tools-Notes-for-Meal-Planning-Stress-Less-Enjoy-More-Thrive-e38a52d7547c479d9c70fe11d5e38cb1

If you are new to Notion, you can download the apps here:

https://www.notion.so/desktop
https://www.notion.so/mobile

Time to dive into the first lesson of part 1 where we look at how our beliefs can impact our results.

In this lecture, we are going to look at how willpower is an ineffective strategy doomed to fail and what we should do instead of relying on it to reach our goals.

In this lecture we are going to look at how when it comes to making lasting changes, habits are really where it’s at.

In this lecture, we are going to take a look at our toxic and ineffective diet culture and learn healthier ways to approach our bodies and our health.

In this lecture, we are going to learn about how being a part of the "clean your plate club" can be problematic and how many of us don’t even realize that we’re doing it.

In this lecture, we are going to cover the latest research, evidence-based insights, and strategies for healthy weight management.

In this lecture, we are going to dive into what to do when we feel overwhelmed with the number of changes we want to make in our lives and a strategy for tackling that.

In this lecture, we are going to learn a simple strategy for reducing decision fatigue and making meal planning easier.

In this lecture, we are going to look at meal planning in more detail. It’s incredible what a game-changer it is to have a system in place to plan and manage your meals for the week!

In this lecture, we are going to look at how to best equip your kitchen to set you up for success.

In this lecture, we are going to look at how outsourcing can go a long way toward simplifying our meal planning and preparation.

In this lecture, we are going to look at different ways to save money with food.

In this lecture, we are going to look at the role that alcohol plays in all of this and how we can have a more conscious approach to our alcohol consumption.

This is an overview of part two. Part two is about staying on track. We will look at tools and strategies for managing emotional eating, cravings, and other triggers, as well as learn some simple tools to keep us on track. And then we will finish up Part two with what I believe is ultimately the key to all of our success with this. And with most things in life!

In this lecture, we are going to look at some tools for managing emotional eating and other triggers. Some of the best tools to help you stay on track are ones that you use specifically for emotional eating and dealing with cravings because these things can have the power to throw us off track really fast!

In this lecture, we are going to look at how having an accountability system can be an effective tool for keeping us focused and our goals front of mind.

In this lecture, we are going to look at some gamification hacks to help keep our focus where we want it to be.

In this lecture, I am going to share what I believe and have personally found to be the most important aspect of all of this.

Welcome to part three! In part three we will cover a few final things to help ensure that through all of this, you are happy and setting up a life for yourself that you enjoy. We’ll finish up with some recommended reading in case you want to explore more of the concepts in this course a little bit further.

In this first lesson in part 3, we are going to learn about a strategy for measuring and optimizing happiness called the Skip Test.

In this lecture, we are going to learn that comparing ourselves to others is ok and unavoidable and how to make sure we are approaching this in as healthy of a way as possible.

In this lecture, I will share some recommended reading if you want to explore more of the concepts in this course a little bit further.

Well done on completing this course! Seriously, the vast majority of people out there don’t finish what they start so give yourself a huge hug and pat on the back for following through. 

And remember, much of what you've learned here is useless if you don’t prepare things for yourself in advance. You can have a fridge full of the healthiest foods, but if you wait until you are hungry to get it ready you’re not going to make it or eat it. You will grab something fast and easy and likely not all that nourishing

Have a meal prep day. Chop the veggies, cook the meat, and portion things out. Have frozen portions in your freezer ready to defrost. Designate time in your week to get ahead of this and set yourself up for success! 

Sharing a compilation of some of my favorite meal ideas along with suggestions from many others! 

This is a recording of a virtual live event with Raelan and Dr. Scott Resnick, M.D.

In this session, Dr. Resnick dives into the following:

Conventional medicine lacks the insight and tools to understand, diagnose and treat fatigue states. To really get healthy and well, we need to begin to Think Different.

In this webinar, Dr. Resnick will first lead the participants through an entertaining look at how thinking different has allowed some of humanity’s greatest advances. The next, great transformation will be found in learning to think different about medicine, health, and wellness. Here you will be introduced to a novel plan, an actual roadmap of the steps you can begin today to become a pioneer in the future of medicine.

He will introduce a novel, sensible and simplified way of looking at your health. This new perspective deconstructs complex body systems into basic ones. You will learn a scientific, and systematic “new order” that reimagines how we examine, and fix our health.

You will see how diet and nutrition are the critical keys that drive all the elements of this new paradigm.

This new perspective is sensible and actionable. It will save you energy, money, and precious time. And it will provide a new opportunity for you to turn around your fatigue when your doctor has been unable to help you. And as an added benefit, it will lower your risk for all chronic illness and disease.

When you leave this talk, you will have learned to think different about your health. You’ll have a new toolset to understand, address and fix your fatigue. And you’ll leave with a newfound sense of hope and possibility for your future.

Learn more about Dr. Resnick and download his free e-book here: https://scottresnickmd.com

Nutritionist & Author Lauren Windas presents her 5R approach to improving your gut microbiome health. She explains that our gut is the "seat of our health." In this 5R approach, she discusses what foods to remove, which to replace, how to reinoculate your gut with beneficial bacteria, how to repair your gut lining, and finally how to rebalance your life as you transition away from the restrictive diets sometimes necessary for gut health repair and find your long-term diet that promotes not only health but also social and emotional well-being.

Anna will teach you how to set up your day for blood sugar success including step-by-step adjustments you can make to your diet and lifestyle so that you can experience better and more stable energy.