Exploring the Essential Features of “Erin Macdonald – Clean Eating Academy: A Whole-Life Guide To Lasting Weight Loss“
This interactive course includes videos, webinars, recipes, slideshows, quizzes, hands-on assignments, and a printable, take-anywhere manual that will lead you through your 9-week journey to weight loss – ensuring each lesson resonates deeply to form daily habits, resulting in lifelong weight loss and thriving good health.
Curriculum:
Week 1: An Intro to Weight Loss
- The CE weight-loss philosophy: What makes this program different than other weight-loss courses?
- It’s not about counting calories. Focus on macros, real food, a balanced plate, and meal timing, not starvation or deprivation.
- Learn and understand what a balanced diet is and how to focus on food as fuel and healing.
Week 2: Measurements, Before Photos & Better Choices
- When to write in it, what to track and why. Plus, how to use it to make significant weight changes.
Week 3: The Health Implications of Being Overweight
- Diseases and conditions that stem from excess weight.
- Using food and exercise as medicine and tools for better health.
Week 4: Food Journaling
- How to journal your food intake.
Week 5: Goal Setting
- Focus on size rather than a number on the scale. Learn how to measure success.
- Gauging improvements in energy and sleep quality.
Week 6: Introduction to Nutrition
- Digestion: Where food gets digested and absorbed.
- Gut health: The microbiome, or gut bacteria, and its relationship to weight.
- Carbs, protein, fats: What they are, why you need them and how much you need.
- Calories: What is a calorie? How should you view and use them?
- Water: The importance of hydration for weight, health and energy.
- Micronutrients: What vitamins and minerals do and why they’re important. Plus, the role of antioxidants and phytonutrients.
- Supplements: Which supplements help digestion, inflammation, energy and weight loss?
Week 7: Cooking & Meal Planning
- What a balanced, clean-eating plate looks like.
- Combine protein, carbs, and fat at each meal/snack for balanced energy, blood sugar level, and weight loss and management.
- Serving size vs. portion size: A look at your macro ranges to determine how many macros you need at each meal/snack.
- Why it’s important to cook: The biggest and latest studies on cooking and weight.
- Kitchen tools for healthy cooking.
- Smart substitutions and additions to make an existing recipe healthier.
- How to plan a day’s worth of meals.
- How to cook larger batches to use throughout the week or freeze for later use.
- Choosing seasonal and local foods.
- Organic vs. conventional: List of the Dirty Dozen and Clean 15.
- GMO foods: Soy, corn, wheat.
- Food labels: How to read them without getting confused (serving size, sugar, protein, fiber); identify ingredients and chemicals in foods; clean vs. not-clean ingredients.
- Hidden forms of sugar.
- Introduction to new foods, such as grains, veggies, miso, and kefir.
Week 8: Fitness
- Moving the body; where to find exercise.
- Discover your starting point and identify any injuries.
- The various types of exercise and which are right for you: Strength training, body weight, resistance bands, free weights, machines, core training, Pilates, yoga, online workout programs.
- Ways to stay motivated to exercise.
- How to develop your personalized exercise plan.
- How to deal with plateaus and move past them.
- The importance of pre-workout meal.
Week 9: Sleep & Mindfulness
- The sleep-weight connection.
- How to improve sleep habits.
- How to combat cravings.
- Emotional eating vs. physical eating.
- What mindful eating is, and how to become more mindful when you eat.
After the 9 Weeks: Life After the Program
- What to do when your weight loss stalls.
- What to do when you lose motivation.
- Using your food journal to get back on track.
- Why plateaus happen and how they can be a good thing.
Please see the full list of alternative group-buy courses available here: https://lunacourse.com/shop/
