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WellSteps | Health Coaching Resources
GENERAL COACHING INFORMATION
NOTES Nadja ADD:
Rescorla Wagner model
Subjective Bias-Subjective bias is bias based on nothing but your personal likes or dislikes as oppose to objective bias which is based on` some objective universal stardard. Subjective bias changes with the wind, objective remains a standard for living.
Deprivation or Interest Curiosity
Bitter or Better
7 Tips to make positive change
Human BEing not Human DOing
Social Contagion- The spread of behaviors, attitudes, and affect through crowds and other types of social aggregates from one member to another. Early analyses of social contagion suggested that it resulted from the heightened suggestibility of members and likened the process to the spread of contagious diseases.
Emotional/Stress
How to Solve Any Problem: CTFAR Model
Gratitude- reasons and ways to implement
Deep Breathing- quality breathing
6 Strategies to Cope with Depression
TONS of information, really check out the entire website
Dealing with annoying people at work
Financial
Social
Emotional and Social awareness
8 Ways to Better Social Wellness
Spiritual
Learn more about spiritual wellness
Mindfulness: How do you practice being present?
Checklist for spiritual fitness
Occupational
Physical
-Nutrition
Anti Inflammatory Food Pyramid
Forks Over Knives- Plant based
Healthy Snack and meals handout for users: Here
Diet Soda (Diet soda-1) (Diet Soda-2)
Omega-6 & Omega 3 ratio and Obesity/Inflammation
6 steps to healthy Cholesterol
7 ways to optimize cholesterol
Great Website in depth look at celluar/mitochondrial function and : https://www.platefulhealth.com/blog/tired-and-brain-fogged
-Exercise
WS-Yoga flow videos
Yoga TX morning flow for beginners
At home work outs- Fitnessblender.com
Sleep
Adensoine and sleep pressure- Adenosine acting in the basal forebrain is a key mediator of sleep homeostasis. Extracellular adenosine concentrations increase during wakefulness, especially during prolonged wakefulness and lead to increased sleep pressure and subsequent rebound sleep
5 Tips
- Anxiety
- Sleep schedule
- Temperature
- Dim Lights
- Caffiene ( half life ~5 hours) and alcohol
Ghrelin is closely related to hunger while leptin is tied to feeling full. A lack of sleep has been found to trigger increased levels of ghrelin and decreased levels of leptin3, leading to increased hunger and appetite.
Myopic and Panoramic brain views- allowing the more panoramic view before bed helps people not focus on more direct situations (myopic) such as when at a computer or using a phone device.
Autophagy- the bodies way of cleaning out damaged cell in order to regenerate newer healthier cells. Translated: Auto. SELF Phagy>EAT. How to trigger autophagy: Exercise, Intermittent fasting, high fat low carb or high fiber low processed food diet. Keep sugar ian insulin down. Sleep. Foods and spices: Curcumin> tumeric> ginger> coffee> green tea> Ceylon cinnamon> ginseng> garlic> certain mushrooms (chaga/reishi) pomegrante, elderberries> bergamot> bererine> resveratrol> MCT oil.
Glymphatic function in aging and Alzheimers
Hormone balance
Xenoestrogens- man made product list
Intellecutal
Learn something new (find a great list)
Neuroplasticity- increasing adaptibility of the brain
Environmental
Clean air at home- reducing toxins. mold, candles, air fresheners
Hormone imbalance adverse and chemical reactions
Epigenetics- Gene expression influenced by environment and behavior
Epigenetics- How lifestyle affects gene expression
Metabolic/Endocrine Disruptors
Tobacco
Fagerstrom Test for Nicotine Dependance
Replacing old habits with new ones
Stress magnet or stress hoarder to justify use
Open ended questions for tobacco users
How long cotinine will test positive for nicotine in your system
Types of cotinine tests and accuracy
