LESSON SEVEN - Fiber and Phenols
Session 7 was all about our final two new food groups: Grains, and Nuts and Seeds. Explore the resources below to discover a whole new world of grains and their usefulness to you in becoming your own best health care provider. Although limited in quantity, both are ESSENTIAL to optimal health.
Week 7 Quiz
Fiber and Phenols
Downloads
Lesson 7 Summary
Grains and Nuts and Seeds are the final frontier of food group exploration in our Whitney's Kitchen Foundations Course! Discover the incredible power held in these tiny power packets!
Lesson 7 NOSH System Workbook
Whitney's Kitchen is all about creating sustainable and rewarding lifestyle change. The NOSH SYSTEM serves as your bridge between knowing what to do.....and doing it!
LESSON SEVEN Assignments
These assignments have been designed as stepping stones for your journey to optimal health. Explore each one and follow the instructions as written. Don't skip a single step. At the end of this eight weeks, you'll find yourself a confident, healthier version of the current you
New Assignments
ASSIGNMENT 7.2: GO SHOPPING FOR YOUR INGREDIENTS
The system is almost fully in place! Download your NOSH SYSTEM and take the shopping list to the grocery store. Get all of the ingredients so you have them on hand to try EVERYTHING on the menu! (Mise' en place!) Great adventures await this week as you add in cooking a new grain and try your hand at making your own salad dressing.
ASSIGNMENT 7.3: COOK YOUR BEANS AND GRAIN
This week you're making both your own beans AND your own grains from scratch....at the start of your week! (More mise' en place!) After you go to the grocery store, come home and cook them up! Store some away for later this week and use some in your NOSH POT or Hugh Jass Salad.
ASSIGNMENT 7.5: CREATE YOUR OWN SALAD DRESSING
It's time to try your hand at making your own salad dressing! This Hidden Cashew Ranch is a real winner!
ASSIGNMENT 7.6: TRACK YOUR FIBER
Take one day this week and track your fiber intake. How close did you come to 40?
Past Assignments
ASSIGNMENT 1.1: GOALS, MOTIVATION AND SUPPORT
To be successful and stay on track you need to identify your motivation, goals, and support team. Take a few minutes and fill out the worksheet provided. “No matter how badly you want to change, you can’t succeed without a strategy. The will to change is not nearly as important as the will to prepare to change.”
ASSIGNMENT 1.2: BIOMARKERS
All journeys of great significance begin with a firm understanding of where you are. Grab a scale, tape measure, and your most recent lab values. Record your personal data on the forms provided. Save this information where you will be able to access it frequently. We will refer back to this form to celebrate your progress often.
ASSIGNMENT 1.3: HEALTH ASSESSMENT
Completing the health assessment will give you the baseline you will need to measure your progress as we continue through the course.
ASSIGNMENT 1.4: CONNECTING WITH THE COMMUNITY
Join our private facebook page. Introduce yourself and tell us what you're expecting from our 8 weeks together.
ASSIGNMENT 2.1: EVENING ROUTINE
"Well begun is half done." - Aristotle (and Mary Poppins). A successful morning always begins with preparations made the night before. Our first homework assignment is to carefully follow the three steps we've outlined each evening before bed so you'll be halfway to morning routine success before your alarm even sounds!
ASSIGNMENT 2.2: MORNING ROUTINE
It's going to be a great day! The plan is set - simply walk in it. In time, this morning routine will become a favored ritual. It builds the framework you need to take great care of yourself. If you don't care for yourself...you won't be able to care well for the others in your realm of influence.
ASSIGNMENT 2.3: DAILY DECLARATION
"Truth Therapy" is the clinical name for our Daily Declaration. Becoming a pro at listening to yourself talk takes practice. Most of us have habitually ignored our own self-talk, much like white noise from a fan (or tuning out your 3-year-old's steady stream of questions). This week we'll begin to tune in more, learn to monitor our thoughts and, consequentially, our actions by speaking truth.
ASSIGNMENT 2.4: CONNECTING WITH THE COMMUNITY
If you didn't do this last week: Log into the online community. Introduce yourself and tell us what you hope to get out of our 8 weeks together.
This week's assignment: Tell us your progress on your evening and morning routines. How's it going?
ASSIGNMENT 3.1: NUTRITION SELF TEST
"The food you eat can either be the safest and most powerful form of medicine or the slowest form of poison." - Ann Wigmore. This quick Nutrition Self Test will give you insight into your own fishbowl (Session Three Video). Discover how your cells are doing and how you can "clean the water" they're bathing in.
ASSIGNMENT 3.2: YOUR EVENING AND MORNING ROUTINE
Continue implementing your evening and morning routines. Each consecutive day you add to this new routine will bring you closer to this new behavior becoming a treasured part of your life.
ASSIGNMENT 3.3: THE GREEN SMOOTHIE TEMPLATE
Introducing the newest health promoting strategy and the final step in your morning routine: The Green Smoothie! Become a master at this powerful tool and shortcut your way to stellar nutrition, health and weight management.
ASSIGNMENT 3.4: CONNECTING WITH THE COMMUNITY
Check in once this week to let us know how your smoothies are going! We'd love to hear about your first experience and any recipes you've loved!
What quotes are inspirational to your journey? Add them to our forum!
ASSIGNMENT 4.2: THE HUGH JASS SALAD
Eat a Hugh Jass Salad every day (Maybe two?)! Implementing this new routine will see you cruising through lunch with a plan to keep the life-giving nutrients flowing to your cells. Continue creating an optimal cellular environment that will keep inflammation at bay and give you the health landscape you want. Don't forget...it's supposed to be huge!
ASSIGNMENT 4.3: CONNECTING WITH THE COMMUNITY
Log into our online community. We'd love to hear about your favorite Green Smoothie Recipe here. We're always looking for more great ideas!
ASSIGNMENT 5.3: LEARN TO MAKE YOUR VERY OWN NOSH POT
Make and eat a Nosh Pot this week! Download this handy template that you can post inside a cabinet or your pantry. Your Mise' en place will keep your favorite frozen goods and canned beans and tomatoes on hand for an easy, delicious and healthy meal!
ASSIGNMENT 5.5: CONNECTING WITH THE COMMUNITY
Check in with the online community here at Whitney's Kitchen and let us know how making your very first Nosh Pot went!
ASSIGNMENT 6.4: MAKE YOUR OWN POT OF BEANS
Download this pdf on how to cook beans. Tape it inside a cupboard for easy access!
ASSIGNMENT 6.5: CONNECT WITH THE COMMUNITY
Log into the online community. Let us know what type of beans you chose to cook from scratch. Post a picture of your NOSH POT!
Bonus Resources
Dive in! Our bonus resources have been carefully selected to augment your journey! You'll find many of my favorite films, articles, books, testimonials and studies that will help bridge the gap between knowing what to do to take care of yourself....and doing it.
