LESSON EIGHT - The One Best Thing
WK 8 Session from Whitney Cabrera on Vimeo.
I get asked a lot, “What is the ONE thing I should be doing for my health?” I usually hesitate, really wanting to give them that one most cherished nugget….and then respond….(watch the video).
Our society has made health such a complicated thing. We’ve taken the last 8 weeks and de-mystified health and mentored you into a system that provides you the opportunity to become your very own best health care provider.
Diabetes Quiz
The One Best Thing
Downloads
Lesson 8 Summary
Discover the principles of Wholism vs. Reductionism, the science driving food manufacturer's recipes and marketing and the beautiful concept of your ability to hesitate between a stimulus and response.
Lesson 8 NOSH System Workbook
The FULL version of the Whitney's Kitchen NOSH SYSTEM is here! It's your bridge between knowing what to do.....and doing it!
LESSON EIGHT Assignments
New Assignments
ASSIGNMENT 8.3: GO SHOPPING FOR YOUR INGREDIENTS
When you click into your NOSH SYSTEM this week you will see the "Full Monty." This is what we've been slowly building up to! Remember our first week shopping list of just lemons and water? This menu and shopping list is full....but not overwhelming....and very wallet friendly. Choose a shopping day....download the list and buy the ingredients - your first step towards having food prepared for the whole week! Happy Mise' en place!
ASSIGNMENT 8.7: CREATE YOUR NOSH SYSTEM RECIPES
Congratulations! Everything is ready for you to cook all of the recipes in your NOSH SYSTEM. When it's time for a meal, simply compile the ingredients you've already prepped and serve as directed. It's SO simple!
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!
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?
Bonus Resources
I have each of these books in my own extensive library. Filling your mind with fodder that supports the lifestyle you've chosen is essential to continued success. If you're on a limited budget, consider checking them out from the library. Many libraries even have audio versions of these books (my favorite). I LOVE using my drive time to "read." It's another great strategy to be purposeful with otherwise useless time of your day.
