Become A Health Coach Certification Pillar 1: Nutrition, Health & … · 2016-03-15 · Pillar 1...

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Become A Health CoachCertification

Pillar 1: Nutrition, Health & WellnessWeek 4



The Health Coach’s Secret Weapon: Why how you eat is more important than what you eat



This is a bit of a radical stance….but we want to suggest that if you can help a client change HOW she eats,

you WILL transform her health and her life.



Why do we believe this is true?

Let’s recall some teachings from Week 1, 2 and 3 of your training about stress.



We know that the most important thing we can do for our clients is help them REDUCE STRESS and or COPE

BETTER with stress.



4 Different Ways People Experience Stress

Biological/Chemical• in the processes of the

body

Mental/Emotional• in the thoughts, beliefs

and feelings

Spiritual• in our sense of

connection

Structural• in our bones and muscles



We know that when it comes to reducing biological/chemical stress in the body, balancing blood

sugar is a major needle mover that will help almost every client you have experience better health.



We talked about WHAT to eat so the body is getting the highest quality food and discovering the right balance of

macronutrients that keep blood sugar stable, weight stable and energy high.

Now, as we move beyond WHAT to eat into HOW to eat, let’s do a quick refresher on the stress response itself, so

you can understand why HOW you eat has such a powerful impact on your metabolism, your health and your well-

being.



In Week 1 of our training, we talked about the Central Nervous System (CNS), which is the key to understanding

how stress affects the body.



The Moment Stress Is Activated…• Heart rate speeds up.

• Blood pressure increases.

• Respiration quickens.

• Adrenaline, nonadrenaline and cortisol released.

• Blood flow is routed away from digestion and to the arms and legs.

• Digestion system shuts down.



This makes sense, because if you’re running from a bear, you won’t have the time or the energy to devote to

digesting your tuna sandwich.



The Brain Cannot Differentiate…

… between REAL and IMAGINED stress



Imagine running out the door while scarfing down a muffin, or being crunched at work and trying to shove down a

turkey wrap or driving in terrible traffic, late for an appointment and scarfing down some fruit.

Your body doesn’t realize that these moments are NOT life-threatening, so it is initiating the stress response, which

includes digestive shutdown.



If you’ve ever felt a meal sitting like a lump in your stomach, that’s exactly what it’s doing, waiting to digest

until the body can move out of stress and into relaxation.

The stress response greatly affects digestion – of food and of life!



Central Nervous System• The portion of the Central Nervous System (CNS) that affects digestion

the most is called the Autonomic Nervous System (ANS).

• ANS can turn ON digestion, or turn OFF digestion.

• ANS has two “branches:”

1. Sympathetic Nervous System.

2. Parasympathetic Nervous System.



Autonomic Nervous System (ANS)• Sympathetic Nervous System

Turns ON stress; Turns OFF digestion

• Parasympathetic Nervous System

Turns OFF stress; Turns ON digestion

• What this means for you and for your clients is PROFOUND.



Profound Paradigm Shift…Eating healthy food and taking healthy actions are ONLY HALF THE EQUATION.

BESTHEALTH (& LIFE) EVER!

HEALTHY FOOD &

LIFESTYLE CHOICES

+IDEAL

DIGESTION & IDEAL

ASSIMILATION =



In last week’s lesson, we talked about healthy food choices.

This week, as we cover HOW to eat, we’re going to look at how HOW you eat sets the stage for

IDEAL DIGESTION & IDEAL ASSIMILATION.



In fact, you can make HUGE strides in all kinds of health conditions for your clients if you can transform HOW they eat - even if they don’t change WHAT they eat AT ALL.

Why is this true?



Turn Parasympathetic ON:• Reduce biological & chemical stress.

• Full digestive force and power

• Miracles worked – even with a terrible diet!



This is how cultures with incredibly rich foods, like the French, stay slim.

Relaxation at mealtime is built into their culture.

Here’s how to do it… The Famous Secret 7



“The Famous Secret 7”• 7 steps that are the easiest, cheapest fix for resolving digestive issues,

healing fatigue, increasing weight loss and gaining energy… without changing ANYTHING you eat.



7 Powerful Practices That…• Turn off the stress response

• Resolve digestive issues

• Heal fatigue

• Result in weight loss & energy gain

• And more…



Remember, it is scientifically IMPOSSIBLE for the body to release weight or heal when it is under a constant stress

response.

Because these secret seven practices turn OFF the stress response, you can use these tools to see massive shifts in your health, even if you don’t change anything you’re

eating.



The first tool of the “Secret 7”…

#1: The 20-minute meal



If someone was holding a gun to my head and said “Gimme your best tip to start getting healthy NOW!!”,

this is the one I’d give.



Why? Because it…• Takes very little time (20 minutes at most)

• Doesn’t cost a penny

• Doesn’t require “willpower” or motivation

• You don’t have to change anything you eat

• Helps you lose weight, gain energy, resolve digestive issues, heal fatigue and more.



First, I’m going to share the secret with you.

Then, I’m going to show you how to start using it right away in your day-to-day life.

Next, I’m going to share why this secret works.



Here’s how it works…

Eat anything you want. Seriously.

(I know you don’t believe me, but you’ve probably tried every other diet out there, so what do you have to lose?

Trust me, there’s a method to my madness, and I’ll share it with you in a moment!)



Now that you know WHAT to eat, let’s look at the real magic in this method… HOW you eat.

This may surprise you, but when it comes to weight loss, HOW you eat is just as important (if not more so) than

WHAT you eat.

You have a handout in your members area called “The 20-Minute Meal Journal.”



How To Do The 20-Minute Meal:• Starting with your next meal, follow these simple steps…



How To Do The 20-Minute Meal:• Step #1:

Check the clock before you start your next meal

Eat your meal at the pace you normally would

Check the clock at the end of your meal

Jot down how much time your entire meal took in your 20-Minute Meal Journal.



Bonus Tip• The 20-Minute Meal Journal is NOT a food journal.

• It’s NOT about being “bad” or “good”.

• It’s about discovering if you’re taking enough time during your meals for your tummy to tell you what the right amount of food is.

• The first time I did this, my meal lasted 3 whole minutes.




At your next meal, increase your meal time by 5 minutes more than your last time.

Document your meal time, when you start to feel full, your mood and you “aha!” moments in your 20-Minute Meal Journal.




Keep repeating Step #2 with each meal until meals last at least 20 minutes.

Document each day in your 20-Minute Meal Journal.




Note at what time during the 20-Minute Meal that you feel satisfied and when you tip over to full in your 20-Minute Meal Journal.




Make each meal for the next 7 days a 20-Minute Meal (or longer!)

Note in your 20-Minute Meal Journal if you feel uncomfortably full.



The 20-Minute Meal is the first tool in your Secret 7…

Here’s the next…



The second tool of the “Secret 7”…

#2: EBT + gratitude check in before meal



PREPARING the body to eat is a crucial step in getting the body out of stress response and into relaxation response.

When I was trained as a health coach, I was told to prepare the body to eat by taking a few deep breaths before a meal

to “center myself.”



I did that, but the problem was that the few deep breaths didn’t take all the emotion away that I was experiencing – if I was breathing, but still feeling angry, stressed, frustrated

or overwhelmed, the breathing wasn’t all that helpful.

My body was still tense, because what I needed to do before I digested food was to digest the EMOTIONS I was

feeling.



It wasn’t until my own health coach introduced me to something called “Emotional Brain Training”, or EBT, that I finally found a way to reliably and consistently relax myself

before each meal.

What is Emotional Brain Training?



Emotional Brain Training• According to the EBT website:

“EBT is a science-based program that integrates advances in neuroscience and stress physiology that re-wires patterns of anxiety, depression, overeating and unhealthy habits by using practical, easy-to-implement tools.”

“EBT was developed over the last 30 years by Laurel Mellin, PhD in collaboration with scientists and researchers from distinguished universities around the country. Today, over 400,000 people have used the skills of EBT, and 10 research studies attest to its effectiveness and lasting results. The method became completely brain-based in 2007, offering a new paradigm in health care.”



So why is Emotional Brain Training important for you and your clients?

“Life is so stressful that more people are experiencing stress overload. Repeated experiences of stress wire the

brain to get stuck in stress and the chronic stream of stress hormones cause 80% of health problems.”



Of course, you know this already! Here’s what’s really interesting...

“Neuroscience has proven that we can weaken and erase the wires that are the root cause of anxiety,

depression, overeating and unhealthy habits.”



“The wiring that causes health problems is in our emotional brain, or ‘Critter Brain’.”

“Most of us try to think our way out of problems, but it turns out that our thinking does not re-wire these circuits. We need emotional tools to rewire emotional circuits, and EBT

gives us these tools.”



For those of you who’d like to geek out further on the science behind Emotional Brain Training, read this article called “Rewiring The Stress Response: A New Paradigm

For Healthcare”

(Link to article is underneath video)



Let’s look at an Emotional Brain Training tool that you can use for yourself and for your clients.



Recap!• You’ve discovered:

That the “Secret 7” is so powerful because it turns off the body’s stress response, so you (and your clients) can resolve digestive issues, lose weight, gain energy, heal fatigue and much more… even if you don’t change anything you eat.

The 20-Minute Meal

What Emotional Brain Training (EBT) is, Why it works and how we use it.



Before you move on to the next video, leave a comment below and let us know – Which tool you are going to try

at your next meal? 20-Minute Meal or EBT? Both?

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Become A Health Coach Certification Pillar 1: Nutrition, Health & … · 2016-03-15 · Pillar 1...

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