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WellSteps |  Health Coaching Resources

GENERAL COACHING INFORMATION

Motivational Interviewing

125 Questions to Ask 

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

The only way out is through

Breaking cycles of anxiety

Mood Follows action

Knowing doing gap

Bitter or Better

Reception and reflection

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

Self Care 101

Gratitude- reasons and ways to implement

Brain Breather

Deep Breathing- quality breathing

"ME" time ideas

Thoughts and feelings

6 Strategies to Cope with Depression 

You Are Worthy Quotes

TONS of information, really check out the entire website

Dealing with annoying people at work

Loosen your grip

False Responsibility

Financial

Grocery Store List

Monthly Budget

Financial well being quiz

Monthly bill due dates

Social

Random acts of kindness

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 

Aging Diet and Gylcation

Insulin Resistance

Insulin Resistance

Blue Zones Articles

Dr. McDougall Nutrition

4 types of eating

Anti Inflammatory Food Pyramid

Mastering the Microbiome

Plant Based recipes

Forks Over Knives- Plant based

Healthy Snack and meals handout for users: Here

Vegetarian/Vegan meals

Diet Soda (Diet soda-1) (Diet Soda-2)

BMI Calculator 

Bone Broth

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

Relationship with food

-Exercise

Exercise at home

Circuit while you work it

WS-Yoga flow videos

Yoga TX morning flow for beginners

Night Time Yoga

At home work outs- Fitnessblender.com

Stretching

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

Magnesium for 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. 

 How to trigger autophagy

Glymphatic System

Glymphatic function in aging and Alzheimers

Hormone balance

Xenoestrogens- man made product list

Reverse Estrogen Dominance

Perimenopause

Intellecutal

Learn something new (find a great list)

Nutrition Label Education

Neuroplasticity- increasing adaptibility of the brain

Finding purpose

Empower yourself

Environmental

Clean air at home- reducing toxins. mold, candles, air fresheners

In-season food choices

Spring cleaning

Hormone imbalance adverse and chemical reactions

Epigenetics- Gene expression influenced by environment and behavior

Epigenetics- How lifestyle affects gene expression

Metabolic/Endocrine Disruptors

Clean_out_your_kitchen.pdf

Cleaning Products

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

Health benefits to quitting

NRT Information

More NRT Usage info

Withdrawl symptoms

4 D's Quitting smoking 

Cigar smoking health effects 

How long cotinine will test positive for nicotine in your system

Quit Smoking/ Vaping etc apps

Types of cotinine tests and accuracy

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