1. My Personal Wellness Plan Nutrition Fall 2014 RTC

2. What My diet looks like now • A typical breakfast is two fried eggs • Lunch is a salad and some protien • Dinner is meat and two sides of vetables • Snacks are usually jerky, fruit etc.

3. Goals for this class • I would like to consistanty exercise 3 days a week • I would like to remove all processed food from my diet • I would like to incorporate many more healthy vegetables to my meals

4. Goal number 1 • Is important as I need to exercise to be healthy • It is also clear from my journal that I am too sedentary • I intend to accomplish this by using goal setting

5. Goal number 2 • This goal i important to me to be able to achieve optimal health • My journal does not show this, but sometimes I eat processed food • I intend to use stimulus control

6. Goal number 3 • I feel that I eat healthfully, but eat more protein than vegtables • My food journal shows that I lack enough vegtables • I intend to use chainbreaking to accomplish this

7. Relapse Plan • Limit sources of foods that are off limits • Have a friend involved in my workout plan to keep me on track • Note the time and place when I relapse and avoid similar situations again • Take it one day at a time, always able to start again tomorrow if I fail

8. Sample Menus

9. Day One • Egg scramble with spinach and tomatoe • Green Salad with apples and ham • Elk Roast with sauteed greens and baked squash

10. Day Two • Cooked millet cereal with raw cream • Veggie sandwich on rye bread with pomegranite • Baked chicken with spaggetti squash and kale

11. Day Three • Two poached eggs and grapefruit • Tuna salad on an avocado with watercress salad • Beef steak with roasted beets and arugula salad

12. Supplementation • I take daily: • Borage oil • Chlorella • Fermented Cod Liver oil •

13. Supplementation cont. • Pine Pollen • Vitamin D oil

14. Fitness Goals

15. Unfortunately, I tend to inactivity, fitness is very important to my overall well being and long term health goals.

16. My current Schedule -work out with trainer Monday and Wednesday -Kundilini Yoga once a week

17. Personal Goals • To continue working out • To add in several days of light cardio • To incorporate weightlifting

18. How to accomplish • I will use Self monitoring and work our with friends • These goals re important to me to make sure that I am healthy and strong • They are also important to me so I maintain my current state of health • And I want to do them to help create a healthy stress free mind

19. Relapse Plan • I have paid for my training ahead of time • This makes it so I have to go to my meetings • If I miss one, then I still have them scheduled for the weeks ahead

20. Other Benefits • Aside from physical health I look forward to the • mental well being I will receive from being physical as well • as eating in a way that is healthy for my body!

21. Wish Me Luck!