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Healthy Food, Healthy You (Jan 2021 Session)

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About Healthy Food, Healthy You (Jan 2021 Session)

NOTE:  This course is for those enrolled in the session that starts Jan. 4, 2021 only.  There is a separate course for each 12-week session.  Session start month/year is indicated in the course title.  

Mrs. Dornberg’s Healthy Food, Healthy You: 12 Week Real Food Jump Start will provide you with the firm foundation you need to get your diet and health back on track! This program focuses on SMALL, SUSTAINABLE, and DOABLE dietary changes that you can easily implement in your daily routine. You will learn what foods you should and shouldn’t eat (and why!), the role of food and diet on disease and health, the connection between chronic lifestyle disease and food along with simple recipes, healthy cooking techniques and tips, community support, accountability, live group coaching and more! 

Access to this course requires registration in our Healthy Food, Healthy You program.  

Module Content

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HFHU Group Members Access Only Course Navigation Overview Video

This section provides a video overview of the Healthy Food, Healthy You course including course structure and where to find important dates, live ZOOM links, and replay links.  

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HFHU Group Members Access Only Live Training Schedule and Access Links

This lesson contains the schedule of live virtual training sessions along with Zoom links.  Please mark your calendars!  Recordings of each session will be posted in the replay links section of this module within 24 hours. 

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HFHU Group Members Access Only Replay Links

Links to Live Training Sessions will be posted here within 24 hours of the live session.

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HFHU Group Members Access Only Resources

This section contains products and resources that have been mentioned during the course, classes, and calls.  

12 Lessons

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HFHU Group Members Access Only Week 1 Recipes

As we kick-off our 12 weeks of making better choices and adding more REAL, WHOLE foods to our diets, I am sharing a few of my favorite plant-strong recipes for all times of the day!  Enjoy!

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HFHU Group Members Access Only Week 2: Recipes

This week features the recipes for our first virtual Cook-Along session on January 16.  During the session, we will be preparing the recipes for this week together!  An ingredient & equipment list is included so you can be ready to get cooking on the 16th.  If you can't join us, a replay is posted.

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HFHU Group Members Access Only Week 3: Recipes

This week's recipe focus is on making ordinary items more nutrient-dense.  The easiest way to healthify your current diet is to start adding one or more nutrient-dense items (i.e. plants) to your existing favorites.  Aim to Super Power, not Super Size, your food!  (This week marks our first virtual Demonstration class which will feature this week's recipes.  We will also be discussing this concept of nutrient-density and look at ways to do this in your everyday cooking!)

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HFHU Group Members Access Only Week 4: Recipes

This week's recipes are a few simple, nutrient-dense dishes that use some of the items that were featured in the cook-along and demonstration classes.

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HFHU Group Members Access Only Week 5: Recipes

This week we are continuing on our nutrient-loading theme!  These recipes are healthier takes on some favorites!

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HFHU Group Members Access Only Week 6: Recipes

We will be having our 2nd Cook-Along session on February 13.  The recipes we will be preparing on in this section.  

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HFHU Group Members Access Only Week 7: Recipes

This week is our second demonstration class and I will be preparing some items that illustrate the points discussed in the past few modules on fat, sugar, salt, protein, carbs, & fiber.  Plus I hope they will help those struggling with meal prep, alternative breakfast ideas, and healthy snacks!

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HFHU Group Members Access Only Week 8: Recipes

This week's recipe selection includes a healthier take on oriental take-out with vegetable stirfry with cauliflower fried rice, another Quinoa Salad, and a "blueprint" for mason jar salads and soups in follow-up to last week's class.  

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HFHU Group Members Access Only Week 9: Recipes

This week's recipes include the ones from next week's Cooking Club Monthly Cook-Along along with a healthy potato salad (full of that resistant starch we talked about last week!).   

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HFHU Group Members Access Only Week 10: Recipes

This week's recipes will be prepared during our last cook-along session on March 13.  

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HFHU Group Members Access Only Week 11: Recipes

This week is our final Virtual cooking demo.  I will be discussing and preparing the recipes in this lesson during the class.  They include a few items that I thought might be helpful in including more healthy plants into your diet!

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HFHU Group Members Access Only Week 12: Recipes

A few more plant-strong recipes for you to try!

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HFHU Group Members Access Only Quick Start Video Overview

This video steps you through the preliminary actions to take in preparation for the release of Module 1.  

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HFHU Group Members Access Only Administrative Tasks

This section covers some items to get set-up and ready before the program starts. 

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HFHU Group Members Access Only Finding Your Baseline

The goal of this program is to get you to eat more REAL food.  In order to do this, you need to know your starting point.  This lesson provides a worksheet so you can track your current eating habits.

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HFHU Group Members Access Only What Should You Eat?

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HFHU Group Members Access Only Develop Your Action Plan

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HFHU Group Members Access Only Healthy Eating Fundamentals

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HFHU Group Members Access Only The Importance of Non-Negotiables

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HFHU Group Members Access Only Bring on the Plants

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HFHU Group Members Access Only Healthy Additions and Swaps

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HFHU Group Members Access Only Default Meals

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HFHU Group Members Access Only Food Labeling 101

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HFHU Group Members Access Only Health Washing and Health Halos

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HFHU Group Members Access Only Organic – Does it Matter?

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HFHU Group Members Access Only Tips to Become a Better Shopper

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HFHU Group Members Access Only How Are You Doing?

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HFHU Group Members Access Only Our Fear of Fat

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HFHU Group Members Access Only Breaking our Addiction to Sugar

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HFHU Group Members Access Only Salt - Friend or Foe?

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HFHU Group Members Access Only The Power of Protein

It seems like everyone these days recommends that you consume MORE PROTEIN.  It is true that protein is vital for overall health and wellbeing, but it is more about the quality than the quantity, of what you eat.  In this lesson, you will learn all about protein and its role in the body.  You will also learn the best protein sources and the differences between animal and plant-based proteins.  

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HFHU Group Members Access Only The Truth About Carbs

Carbohydrates are the main energy source for the body.  In this module, we look at what carbs are, what role they play in the body, and how to make better choices in our eating choices.

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HFHU Group Members Access Only The Benefits of Fiber

Fiber is a type of carbohydrate and is essential for good health.  With modern food processing, we do not get nearly enough on a daily basis.  This lesson will take a look at what fiber is, some of the best sources, and easy ways to increase your intake.  

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HFHU Group Members Access Only Blood Sugar and Energy

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HFHU Group Members Access Only The Glycemic Index (GI)

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HFHU Group Members Access Only Controlling Blood Sugar Naturally

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HFHU Group Members Access Only What is Inflammation and what is its role?

Inflammation is the body’s natural response to threats.  When your body recognizes anything that is foreign such as an invading microbe, plant pollen, chemical or you sustain an injury such as a cut, your immune system becomes activated.  This often triggers a process called inflammation. Intermittent bouts of inflammation directed at truly threatening invaders protect your health.However, sometimes inflammation persists, day in and day out, even when you are not threatened by a foreign invader. That's when inflammation can become your enemy. Many major diseases that plague us—including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer's—have been linked to chronic inflammation.

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HFHU Group Members Access Only Anti-Inflammatory Eating

One of the most powerful tools to combat inflammation comes not from the pharmacy, but from the grocery store. Choose the right anti-inflammatory foods, and you may be able to reduce your risk of illness. Consistently pick the wrong ones, and you could accelerate the inflammatory disease process.This lesson lists some of the foods to include and avoid if you are battling chronic inflammatory issues. 

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HFHU Group Members Access Only The Digestive System

The digestive system is responsible for taking whole foods and turning them into energy and nutrients to allow the body to function, grow, and repair itself.  In this lesson, we will look at the different phases of the digestive process, look at the role of our thinking and surroundings and discuss ways to improve digestion naturally. 

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HFHU Group Members Access Only Leaky Gut Syndrome

Many digestive and other health conditions are the result of leaky gut syndrome.  This is caused when the natural barrier that lines the gastrointestinal tract does not work properly or develops holes that allow large food particles, bacteria, and toxins directly into the bloodstream.  This lesson will discuss how this happens and what we can do about it.  

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HFHU Group Members Access Only Digestive Enzymes

Enzymes are compounds that help critical biochemical reactions to happen in your body.  Digestive enzymes are specifically those enzymes needed for digestion.  This lesson will explain why they are important, the most common strains, natural food sources, and considerations for taking a supplement.  

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HFHU Group Members Access Only Eating for Heart Health

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HFHU Group Members Access Only Controlling Cholesterol

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HFHU Group Members Access Only Food Allergies

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HFHU Group Members Access Only Food Sensitivities and Intolerances

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HFHU Group Members Access Only Following your Internal Clock

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HFHU Group Members Access Only Intermittent Fasting

1 Lessons

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HFHU Group Members Access Only Program Recap and Next Steps

About the Teacher

Mrs. Dornberg

Cheryl Dornberg, NBC-HWC, is a national board-certified health & wellness coach and culinary nutrition expert who is passionate about using the power of food to achieve optimal health and increase longevity. She specializes in motivating and empowering individuals to create sustainable & consistent dietary and lifestyle habits that support the management and prevention of chronic health conditions, increase longevity, and improve overall quality of life.

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