Using Habits to Eat Healthier Food

Health Gains Weight Loss Membership

Welcome!

Welcome to the Health Gains Membership Program!
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Health Gains Weight Loss Membership Service Agreement

Part 1: Sleep and Weight

Sleep check up.
Keep an at-home sleep diary - Attached are two options
Selected research: Addressing the science of sleep/weight connection.

Part 2: Sleep and Weight

Behavioral medicine for sleep management overview: What to do about poor sleep?
Progressive Muscle Relaxation and Mini Relaxations

Part 3: Sleep and Weight

Sleep patterns- Can you "make up" for lost sleep?

Part 4: Sleep and Weight

Hormones, sleep and weight. Tying it all together.

Part 1: Perfectionism, Health, and Weight

Assess Your Thinking
Understanding Perfectionism
A Preview of the Perfectionism-Weight Connection
Zoom meeting call information

Part 2: Perfectionism, Health, and Weight

Is perfectionism a badge of honor?

Part 3: Perfectionism, Health, and Weight

Perfectionism and Weight/Health

Part 4: Perfectionism, Health, and Weight

Do perfectionistic thoughts and behaviors affect your weight and health?

Part 5: Perfectionism, Health, and Weight

How to Have "Success" without Perfectionism

Part 1: Motivation

Understanding Types of Motivation

Part 2: Motivation

Understanding Urgency, Importance, Autonomy and your WHY

Part 3: Motivation

What is Willpower? How Can You Increase Your Willpower?

Part 4: Motivation

Self-Efficacy and Motivation

Part 1: Stress Management for Real Life

Zoom Meeting Information
What is stress, and how is it measured? (7:14)
Stress in the Time of COVID-19

Part 2: Stress Management for Real Life

How does stress affect my physical, mental, and emotional health?

Part 3: Stress Management for Real Life

Is all stress bad for me?

Part 4: Stress Management for Real Life

Holistic Stress Management Part 1 (6:58)

Part 5: Stress Management for Real Life

Holistic Stress Management Part 2

Part 1: Exercise

Exercise, movement, physical activity: Whatever you call it, you can do it!

Part 2: Exercise

Do you need 'discipline' to exercise?

Part 3: Exercise

Self-confidence and body image
Body Positive self-talk statements

Part 4: Exercise

It's a Pain: Movement for those with pain.
Learning to love your body.

Part 5: Exercise

Consider Something New!

Part 1: Special Occasions - Goal Setting

Defining Your WHY and Your Goals

Part 2: Coping with the Stress of Special Occasions/Holidays

Coping with Holiday Stress

Part 3: Loneliness and Self-Care during Special Occasions/Holidays

Loneliness and What to Do About it During the Holidays
Self-Care Check-Up

Part 4: The Nuts and Bolts of Healthy Eating During Special Occasions/Holidays

Healthy Holiday Eating Tips
Mindful Eating
Eating Healthy While Traveling over the Holidays

Part 5: Gratitude during the Holiday Season

How to practice gratitude during stressful times.

Part 1: Your Body and Food

Using food to heal your body and brain.

Part 2: Your Body and Food

Sugar

Part 3: Your Body and Food

Food Addiction: Is It Really a Thing? Am I Addicted?

Part 4: Your Body and Food

What To Do About Food Addiction?

Part 1: Building atomic habits

Zoom Meeting Information
What is an atomic habit?
Using Habits to Eat Healthier Food

Part 2: How to Establish a Habit

The Power of Habits
Making Regular Physical Activity a Habit

Part 3: Habit Tracking

What is habit tracking?
Which habits should you track?
When to stop habit tracking

Part 4: How to Change a Habit

How to change a habit that is not serving you

Part 1: Technology and Health

Wearable tech and weight loss?

Part 2: Technology and Health

A brief review of the state of the science on technology and weight loss/health.

Part 3: Technology and Health

Apps for help with overeating/binge eating or other eating struggles.

Part 4: Technology and Health

The wave of the future for technology and health?

Part 1: Diet Trends - Low Carb Diets

Low Carb Diets (Keto, Paleo, Atkins, etc.)

Part 2: Diet Trends - Vegetarian and Vegan Diets

Vegetarian and Vegan Diets

Part 3: Diet Trends - Mediterranean and Anti-Inflammatory Diets

Mediterranean (Anti-Inflammatory) Diets

Part 4: Diet Trends - Intermittent Fasting

Intermittent Fasting 101
Intermittent Fasting Decision Guide

Part 5: Diet Trends - Diet Summary

So, which diet is the best?

Part 1: Binge Eating

What is binge eating disorder?
Emotional eating and other non-hunger based eating behaviors
Risk Factors and Treatment Overview of BED

Part 2: Binge Eating

How do you evaluate your self-worth?
Perfectionism and binge eating

Part 3: Binge Eating

Fundamental components of CBT for the Treatment of Binge Eating.
Cognitive Restructuring Examples from CBT for binge eating.
Urge Surfing
Another treatment option for binge eating.

Part 4: Binge Eating

BED and Weight Loss

Part 1: Mindset and Gratitude: What is mindset?

May Welcome Video (1:44)
Mindset Basics
Fixed vs. Growth Mindset

Part 2: Mindset and Gratitude - Mindset and Weight

Mindset and Weight Loss
Mindset and Healthy Behaviors
Creating a Healthy Mindset for Weight Loss

Part 3: Mindset and Gratitude - What is gratitude?

The Basics of Gratitude

Part 4: Mindset and Gratitude - The gratitude and weight connection

Gratitude and Weight

Part 5: Mindset and Gratitude - A positive approach to health and weight

An Integrative Approach

Using Habits to Eat Healthier Food

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