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Health coaching week 4
Health coaching week 4
Health coaching week 4
Health coaching week 4
Health coaching week 4
Health coaching week 4
Health coaching week 4
Health coaching week 4
Health coaching week 4
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Health coaching week 4


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  • 1. 1.Sit and reach
    2.Chair squat
    3. Chest stretch
    4. Stand and reach
    5. Wall pushups
    6. Side extension
    Exercises for Posture, Tone, and Strength
  • 2. Today’s Mind Connection
    A flexible and forgiving mind is the best mindset to have in making lifestyle changes a reality.
  • 3. Weekly Behavior Goal
    My exercise minute goal this week is ____
    minutes _____ days a week.
    Exercise will include the following:___________________________________
    My eating behavior goal this week is:______________________________________________________________________________________
    Example: eat breakfast three times this week.
  • 4. % achieved?
    Barriers you ran into?
    How would you practice it differently?
    How did you feel about it?
    Where would you like to go from here?
    Anything that would give the group insight?
    How did you do with your weekly goals?
  • 5. Summer Squash Frittata - (video)
    3 cups of summer squash, cut into bite size pieces 1 cup of grape tomatoes, halved
    ¼ cup of feta cheese, crumbled
    3 tbsp of fresh chopped mint
    2 eggs
    4 egg whites
    ¼ cup of skim milk
    1 tsp of olive oil
    Salt and pepper to taste
    Preheat oven to 400.
    Combine eggs, egg whites, milk, salt and pepper in a medium bowl.  Add mint and feta cheese to egg mixture and gently stir.  Set aside.
    Heat olive oil in a 10-inch skillet over medium heat.  Add zucchini and a pinch of salt and cook for 3-4 minutes.  Add tomatoes, salt and pepper.  Give it all a stir and shut off the heat.
    Pour the egg, herb, and cheese mixture over your veggies and pop the pan into the oven for 20 minutes or until the eggs are set.  Enjoy!
    Serves 4.
    Nutritional Analysis
    Calories: 131 Total Fat: 5.8g; Saturated Fat: 2.2g; Cholesterol: 116mg; Sodium: 354mg; Carbohydrate: 6.1g; Dietary Fiber: 1.3g; Sugars: 2.4g; Protein: 13g
    Healthy Eating Menu Practice
  • 6. Oatmeal Parfait
    1/3 cup dry rolled oats2/3 cup water¼ cup egg whites¼ banana1 tsp maple syrup½ cup sliced strawberries¼ cup low fat cottage cheese¼ cup no-fat greek yogurtA few dashes of cinnamon1 tsp of chopped walnuts (3 walnut halves)
    In a small bowl combine cottage cheese and yogurt along with a few dashes of cinnamon.  Set aside.Combine oats, water and egg whites in a glass dish and pop in the microwave for one and a half to two minutes (this will vary depending on your microwave).  Stir halfway through to ensure that you end up with a custard-like oatmeal and NOT scrambled egg whites!Stir banana, maple syrup, and a few more dashes of cinnamon into your oats.  Layer sliced strawberries over the oats and top with yogurt/cottage cheese mixture.Sprinkle your walnuts over the top and enjoy!!Serves 1.
    Nutritional Analysis
    Calories: 335 Total Fat: 9.6g; Saturated Fat: 1.6g; Cholesterol: 5mg; Sodium: 352mg; Carbohydrate: 39.3g; Dietary Fiber: 5.3g; Sugars: 14.3g; Protein: 24.8g
    Healthy Eating Menu Practice
  • 7. Fruit and Flax Smoothie
    1 banana1 cup soy, rice, or skim milk1/4 cup water1 cup frozen berries1 cup frozen pineapple2 tbsp ground flax seeds
    Mix in blender until blended and serve!Note: You can add other ingredients for added nutrition such as a spoon full of bee pollen, coconut oil, flax seed oil, or a scoop of protein powder.
    Nutritional Analysis
    Calories: 216; Total Fat: 4.8g; Saturated Fat: 0.3g; Cholesterol: 0mg; Sodium: 17mg; Carbohydrate: 37.8g; Dietary Fiber: 8.6g; Sugars: 21.2g; Protein: 7.2g
    Healthy Eating Menu Practice
  • 8. Whole Wheat Penne w/ No-Cook Tomato Sauce & White Beans
    1lb. of whole wheat penne pasta4 Beef Steak tomatoes2-3 cloves of garlic1-15oz. can of white beans, rinsed and drained
    2 tbsp extra virgin olive oil½ cup chopped basilSalt and Pepper to tasteGarnish:  Parmesan Cheese
    Cook penne according to package. *Be sure not to over cook your pasta. I always cook whole wheat pastas al dente because once they get past al dente they tend to get mushy or may even begin to fall apart.
    Pulse garlic in a food processor until finely minced.  Add tomatoes, olive oil, and salt and pepper and blend together.  Once everything is well combined pour over cooked pasta.
    Stir in White beans and basil. Top with some Parmesan cheese and enjoy!! 
    Serves 6. 
    Nutritional Analysis
    Calories: 332; Total Fat: 6.6g; Saturated Fat: 0.7g; Cholesterol: 0mg; Sodium: 36mg; Carbohydrate: 63.8g; Dietary Fiber: 10.9g; Sugars: 3.5g; Protein: 11.8g
    Healthy eating Menu Plan