Cardiovascular health – 6 week online step by step educational program
- Improve your blood pressure
- Lower elevated cholesterol and triglycerides levels
- Lose weight (and keep it off)
- Incorporate healthy habits into your lifestyle
Each week will include:
- 60 to 90 minutes MEETING (office visit or by skype/phone)
- Weekly menu.
- Each session will include a simple yoga posture, one breathing technique or a short meditation that you can easily practice by yourself.
Initial assessment based on a detailed interview regarding your family and medical history as well as lifestyle and diet evaluation. This process is vital in order to make this healthful program adapted to your own special needs. Together we will define achievable health goals, make a realistic plan for success and establish the pace that is right for you. The meetings may be held once a week or every other week. You decide which pace you feel more comfortable with.
| Week 1 |
Introduction to your custom made nutrition and lifestyle program and initial recommendations to start your plan to well-being.
Plus: How to stock a healthy kitchen for your own special needs.
| Week 2 |
Food journal review – follow up to ensure you understand what has been learned so far and can follow the plan adequately.
Plus: Eating right for your heart Part 1: Addressing inflammation and oxidative stress.
Healthy foods for your heart and foods to avoid and the reasons behind it.
| Week 3 |
Food journal review- follow up to ensure you understand what has been learned so far and can follow the plan adequately.
Plus: Eating right for your heart Part 2: Addressing some other underlying risk factors like lipid (fat)- and glucose dysregulation.
Learning about cooking methods to enhance nutritional value and maximize healing capabilities of foods.
| Week 4 |
Food journal review – follow up to ensure you understand what has been learned so far and can follow the plan adequately.
Plus: Introduction to mindful eating – a step-wise process of practicing awareness of physical and emotional aspects of eating. It has the capacity of ameliorating faulty eating, anxiety, food cravings, eating disorders and helping to manage weight.
| Week 5 |
Food journal review- follow up to ensure you understand what has been learned so far and can follow the plan adequately. Discussion about questions you may have or special areas/issues you may need to address.
Plus: Becoming educated about the different popular dietary approaches – the pros and cons.
| Week 6 |
Food journal review, final evaluation and recommendations.
Plus: Using products you have at home, you will learn to read labels and to understand the marketing strategies behind the labels of “fat-free”, ”sugar-free”, “gluten-free”, “vegan”, “natural flavors”…
IMPORTANT: Due to the effects that a change of diet could have on your blood values, if you are taking medications, this program should be followed under the supervision of your cardiologist or primary health physician.
I will provide supplementary scientific-based readings that support my dietary recommendations.