The 28 Day Plan That Will Change Your Life

• Elimination of harmful foods and substances (nutrient-poor, calorie-dense, low-satiety foods that promote overconsumption).
• Blood testing and/or Journaling to systemically remove foods that are known to cause concern or distress on the body; for a period of at least 28 days
  • Through journaling or blood work you will identify the foods to which you are sensitive
• Kitchen Makeover
  • Set aside a few hours to detox your kitchen of the items we will list for you.
  • Restocking Your Kitchen and Gearing up for Success
  • The Right Foods? We will list the supplies you need to gather before beginning the program.
  • Recommended Supplements
• Cooking your way to health
  • We will assist you to find the time to cook, easy, simple, nutritious meals for the whole family through scheduling and time management.
• Break the Addiction cycle and halt cravings
  • We will discuss ways in which you can assist your body to detox from processed foods, gluten, dairy, sweeteners, and other food-like substances that contribute to overall poor health.
  • We will help you to identify your food triggers, and teach you to find other sources of comfort and reward, so that you are in control of your food, and not have food controlling you.
  • We will address your long-standing, unhealthy psychological and emotional relationship with food.
• Check your Numbers
  • Check with your doctor.
  • Get tested by your doctor
  • Take your measurements: waist, chest, thighs, shoulders etc.
• Explore the benefits of alternative methods of nourishing your body
  • The benefits of juicing and blending
  • The benefits of detoxing
• The use of questionnaires will assist you to evaluate your needs and progress
  • An Entry Level Questionnaire will assist you to find your starting point, set specific goals and a roadmap of how to get you to your goals
  • An Exit Level Questionnaire will highlight your progress and assist you in determining the lasting lifestyle changes you will continue to incorporate into everyday life.
• Get Ready to Move
  • Organize your fitness apparel and any needed gear. A great pair of walking shoes is a good place to start.
  • We will explore your beliefs, myths, self-defeating behaviors and patterns around movement/exercise
  • We will strategize practical ways to find/create time to exercise.
  • We will set realistic goals and obtain a commitment
• On-going support to address emotional, mental, spiritual and physical roadblocks that may be preventing you from thriving.
  • Support groups and individual sessions will be available via Zoom

• Feeding the Body: Finding out what not to eat is just as important as finding out what to eat.
  • Includes what you will eat and drink and what you will avoid, as well as any needed supplements to take.
  • We will discuss the different types of diet plans that are right for you e.g. Vegetarian, Vegan, Paleo, etc.
  • To nourish your body for sustained weight loss and vibrant health; We work from the premise that says, “Eat as if your life depends upon it, because it does.” Weight loss will not be the main focus, but a welcomed byproduct of a healthy lifestyle.
  • Learn cooking fundamentals: prepping, preparing, menu planning, and preparing a grocery list.
  • Make your kitchen a sacred place by providing tips for developing a healthy whole foods environment.
  • Prepare nutritious time-saver meals in the form of make ahead meals, using leftovers, meals on a budget, and quick and simple 30 minute meals.
  • Explore and find fun and enjoyable ways to get active and stay active.
• Feed your Mind: Your mind will always believe what you tell it, feed it reality, not what you think up.
  • Develop an action plan that include specifically identified areas that you need to work on in order to challenge and replace old belief systems that have kept you stuck.
  • Design your own wellness plan, unique to your own specific needs and set up ways to measure and track your progress.
  • To identify old patterns of behavior that are not in line with the person you want to be and develop healthy new habits that promote wellness.
  • Includes ideal exercises that assist you to deal with stresses of life. As well you will attend support groups, individual sessions, and continuing education classes to assist you in dealing with the negative talk and self-defeating attitudes that can stand in your way of success.
• Feeding your Soul: Learn have to not merely survive, but thrive and do so with passion and compassion
  • This will include ways to quiet the mind, relax and rejuvenate the body. We will offer suggestions and strategies that will help you to sleep and relax which is crucial to boosting the metabolism and quenching the appetite.
  • Find passion, joy, and contentment and live an authentic life.
  • Find ways in which to mediate and tap into a power that is greater than yourselves
  • Find success, and when you do, we will celebratewith you!

We Will Address:

• Self-assessment will tell you how far you have come and what you still want to work on for optimum health and wellness.
  • Recheck your numbers such as weight, waist size, hip circumference, blood pressure, and fasting blood sugar
  • If you what, you can have your doctor run your lab tests once again
  • Track your progress in your journal
  • Answer exit evaluation questions openly and honestly
• At this point, you can continue with the WHOLE FOOD 28-DAY PLAN™ or you can transition to a more long-term diet that will include systemically reintroducing designated foods back into your diet.
  • Choice One: Continue with the WHOLE FOOD 28-DAY PLAN™
    • Your numbers are moving in the right direction, but you are not where you want to be as of yet.
    • If you want to lose additional weight, within healthy guidelines
    • You feel great and want to experience ever greater levels of wellness
  • Choice Two: REAL LIFE PLAN™
    • Maintenance Transitional Period One: (at least 3 months)
      • Systemically re-introduce designated foods back into your diet and see how you respond to them. Daily Journaling is highly recommended during this time.
    • Maintenance Transitional Period Two: (Life-Long Plan)
      • During this period, you will continue to introduce certain foods
      • Reintroduce limited treats to see how you respond, but you will continue to eliminate other junk foods that are known to cause harm.
      • Continue with daily practices, such as exercise, relaxation, supplements if needed, etc.
      • Continue to cook and eat healthy simple and delicious meals.

• Managing Emotions and Addressing Feelings
• Developing a No-Fail Environment
• Replacing Unhealthy Habits with Healthy Habits
• Choosing Healthy Foods that Nourish the Body
• Finding Enjoyable and Fun Ways to Move the Body
• Building a Support System of Like-minded Health Conscious Individuals

• The mental, physical, emotional, and spiritual, as well as environmental factors that can lead to overeating and unhealthy habits. We will address how to build new healthy habits that can bring about lasting and beneficial change.
• Explore the role that risk factors such as genetics, toxic environments and the like play a role, but how our emotional and lifestyle choices determine our health and wellbeing more than anything else.
• Addictions and how they part a major role in the type of foods, activities, and lifestyle we choose, and how to break the cycle of addiction
• Whole Food Standards: We will introduce you to foods that promote a healthy psychological response, promote a healthy hormonal response, support a healthy gut support immune function and minimize inflammation
• How our relationships and life-choices play a major role in our lives when it comes to living well. You will learn that who you surround yourself with either helps or harms.  We will help you to search out the support you need in order to be successful
• How to be comfortable in your own skin, by building self-confidence and self-esteem. Wellness is caring enough about yourself to take stock in your life, make the necessary changes and being open to support in order to maintain your motivation
• The two states from where we do everything: Fear or Love. We will explore the questions where do your wellness lifestyle efforts come from?
• Your ability to live on purpose; conscious living. Empowering yourself, by realizing that we don’t have to run our lives on autopilot.  We are ultimately in control of our choices.
• In small intimate groups, you will learn to connect with and learn to except support from others. This will help to reduce the sense of isolation and will assist you in succeeding at lasting lifestyle changes and interpersonal relationships.
• How to hold yourself accountable as we provide honest feedback on your progress.  We may not always tell you what you want to hear, but will always tell you what you need to hear.
• Ways in which you can find time for yourself, solo time. This is different than isolating in that we carve out time to spend nurturing ourselves.  Learning to be alone and liking the company we keep.
• The need for perfection; you do not need to have it all to gather to start. Extreme perfectionism is a shame-based process that feeds a really negative view of ourselves.
• Ways in which to lighten up and not take ourselves so seriously. We will explore ways to find a balance between work and play.   We will assist you to find healthy ways to celebrate that doesn’t have to include and are not based around food as your reward.

• Intimate small class environment
• Private and confidential individual sessions
• On-going support groups
• Groups for the whole family
• Weekend seminars
• Continuing education seminars and classes