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Date: Dearest Body of Mine, _______________________________________ _______________________________________ _______________________________________ _______________________________________ _______________________________________ _______________________________________ _______________________________________ _______________________________________ _______________________________________ _______________________________________ _______________________________________ _______________________________________ _______________________________________ _______________________________________
Faithfully Yours, ___________________
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Nutrition 101 Nutrition 101
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Macronutrients Protein, fat and carbohydrates are the three primary macronutrients. Macronutrient refers to the classes of chemical compounds humans consume in the largest quantity and which provide bulk energy. Macronutrient consumption is essential for living, and if omitted from the diet, the body will experience adverse effects. Micronutrients Micronutrients include vitamins and minerals; each is necessary for longevity and quality of life. Humans and other organisms require these nutrients in small quantities to orchestrate a range of physiological functions. Micronutrients are abundant in whole foods, and as food is processed these micronutrients can be compromised or become void. It is essential to include micronutrient-rich foods in your daily diet to support the functioning of your body. Everyone plans to live for a long time; your micronutrient-rich foods will provide you a good quality of life so you’re able to enjoy all your days as you continue to age. Phytonutrients Phytonutrients can also be called phytochemicals. These are chemical compounds that naturally occur in plants and are responsible for the color, taste and smell of foods. For instance, phytochemicals are responsible for the deep purple color of blackberries, which also provides the body antioxidant benefits. Although phytochemicals have not been established as an essential nutrient by the US FDA, they are known to offer antioxidant immune-boosting and diseaseprevention benefits to the body. Phytonutrients are abundant in plant-based foods. The more color you add to your plate, the more opportunity you have to consume these wonderful chemical compounds and enrich your life. Be creative with your food and think about the rainbow when making your food choices: purple, blue, red, orange, yellow, green, and you can add in pink, peach and brown too! 4
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Carbohydrates The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. An enzyme called amylase helps break down carbohydrates into glucose (blood sugar), which is used for energy by the body. Carbohydrates include sugar, starches and fiber. Carbohydrates are classified into one of two categories: simple or complex. The classification depends on the chemical structure of the food, and how quickly the sugar is digested and absorbed. Simple carbohydrates have one (single) or two (double) sugars. Complex carbohydrates have three or more sugars. Simple carbohydrates: Single and double sugars Single sugars include:
Fructose (found in fruits)
Galactose (found in milk products)
Double sugars include:
Lactose (found in dairy)
Maltose (found in certain vegetables and in beer)
Sucrose (table sugar)
Honey is also a double sugar. But unlike table sugar, it contains a small amount of vitamins and minerals. (Note: Honey should not be given to children younger than 1 year old.) Table sugar, candies, cakes and cookies all fall into the “Simple Carbohydrate” category. These foods must be eaten in moderation because they lack the vitamins, minerals, and nutrients needed to nourish the body. Eat lots of fruits and vegetables as simple sugars for good energy. They naturally provide your body the nutrients needed for healthy living.
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Complex carbohydrates: Three or more sugars (often referred to as "starchy" foods)
Dark leafy greens (kale, romaine, Swiss chard, spinach)
Legumes
Starchy vegetables
Whole-grain breads and cereals
Complex carbohydrates contain high amounts of fiber and take longer to digest than simple carbohydrates. They are also full of vitamins, minerals and nutrients to provide the body great energy, keep you feeling satiated and fight disease. “Good Carbs –vs- Bad Carbs” dilemma: Focus on carbohydrates that are whole foods; whole grains, vegetables, fruit, leafy greens and beans. These options are the “good carbs” and contain high amounts of fiber, minerals, vitamins and nutrients to support health in the body and fight disease. When a whole food is processed and packaged it loses a lot of its fiber and nutrients, and is accompanied by additives, preservatives, and chemicals that support illness in the body; we often hear this type of food termed an “empty calorie” food because it really doesn’t provide the body anything in the way of nourishment. These are considered “bad carbs”. These processed food products also create imbalances in our blood sugar, while the whole food options help our blood sugar remain steady. Balanced blood sugar means a healthy body, minimal inflammation and good energy! Protein Protein is found all throughout our body; in muscle, bone, skin, hair, and virtually every other body part or tissue. It makes up the enzymes that power many chemical reactions and the hemoglobin that carries oxygen in your blood. Protein helps to repair muscle and provides sustainable energy for the body. 6
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Protein sources include: Beans, Nuts, Seeds, Eggs, Bison, Beef, Chicken, Fish, Game meat, Pork, and Turkey Listen to your body and select protein sources that suit you best. Some people do well on a vegetarian diet, while others thrive with some animal product included in their diet. If you’re constantly feeling low on energy or take a while to recover from activity you’ll want to explore your protein needs and make sure you’re providing your body an adequate amount. In general, you’ll feed the body around 20-30% of your calories with protein. You know your body best, so listen to it well and adjust this need as necessary. Fat Triglycerides, cholesterol and other essential fatty acids—the scientific term for fats the body can't make on its own—store energy, insulate us and protect our vital organs. They act as messengers, helping proteins do their jobs. They also start chemical reactions that help control growth, immune function, reproduction and other aspects of basic metabolism. Fat also helps provide the body with sustainable energy and support the function of our brain. Fats help us store many good vitamins; A, C, E and K for use and are necessary for many functions in the body. If it is your goal to live well, stay at a healthy weight, experience good daily energy and be active, you need good fat! Find the types of fat that work best for you and your body. Remember that in order to create health in the body, we need to consume these healthy fats every day. The body does not make these essential fats on its own. Healthy fats include sources that contain a good ratio of omega 6 : omega 3 fats; shoot for a 4:1 ratio to keep the body in health and avoid inflammation and disease. Good fat options: Salmon, halibut, avocado, nuts, chia seeds, flax meal, extra virgin olive oil, coconut oil, avocado oil www.AngelaGaffney.com
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Wondering how much you should eat of all this good stuff? National Academies Institute of Medicine suggests the following guidelines:
To meet the body's daily nutritional needs while minimizing risk for chronic disease, adults should get 45% to 65% of their calories from carbohydrates, 20% to 35% from fat, and 10% to 35% from protein.
There is only one way to get fiber -- eat plant foods. Plants such as fruits and vegetables are quality carbohydrates that are loaded with fiber. Studies show an increased risk for heart disease with low-fiber diets. There is also some evidence to suggest that fiber in the diet may also help to prevent colon cancer and promote weight control. The recommendations:
Men aged 50 or younger should get 38 grams of fiber a day.
Women aged 50 or younger should get 25 grams of fiber a day.
Because we need fewer calories and food as we get older, men over aged 50 should get 30 grams of fiber a day.
Women over aged 50 should get 21 grams of fiber a day.
Not all Calories are created equal: Hershey Milk Chocolate Bar: 220 calories For the same 220 calories you can eat all of the following: 1 ½ cups spinach, 1 medium bell pepper, 5 mushrooms, 1/3 of a cucumber, 5 spears of asparagus, 1 large carrot, ¾ cup of green beans, 7 radishes and ¼ of a green onion.
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Leafy greens Leafy greens nourish and support the body in many ways and should be included in your daily diet. When you regularly eat greens you’ll naturally crowd out the foods that create illness in the body; no will power necessary. The nutritional goodness of leafy greens includes: calcium, magnesium, iron, potassium, phosphorous, zinc and vitamins A, C, E and K. They also contain high amounts of fiber, folic acid, chlorophyll, other micronutrients and phytonutrients. Dark leafy greens provide these health benefits: Blood purification Strengthened immune system Improved circulation
Cancer prevention Upper respiratory support Improved liver & kidney function
Be adventurous and rotate leafy greens; there are plenty to choose from! ROTATE LEAFY GREENS Bok Choy Napa Cabbage Kale Collards Watercress Mustard Greens Broccoli Broccoli Rabe Dandelion Cabbage & more!
GENERALLY EATEN RAW Arugula Endive Chicory Lettuce Mesclun Wild Greens
EAT IN MODERATION Spinach Swiss chard Beet greens These three greens contain higher amounts of oxalic acid, eat in moderation or cook with tofu, beans, nuts and seeds to lower oxalic acid.
Always choose organic when available; if you do not have access to organic produce, conventional greens will provide more benefit than no greens at all. There are many ways to prepare greens; boil, steam, sauté, roast, grill and raw in salads and side dishes. Explore new ways to enjoy greens in your life!
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Each of us is uniquely designed and while we all need to follow basic rules to create life-long health, we must listen to the needs of our body and respond accordingly. Build AWARENESS Body always tells the truth Tune in and listen Be respectful and do no harm Honor the needs of your body SUPPORT your body If you cannot read it, pronounce it, or understand it, DO NOT EAT IT! Processed = Problems / Whole Food = Fulfillment Build a colorful plate Above all, always be kind to yourself
Do the best you can until you know better Then when you know better, Do better ~ maya angelou
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Sweet surrender
Sweet Surrender
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Sugar shake down What is Sugar?
Monosaccharides
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Disaccharides: Double Sugars
Polysaccharides: complex (many) sugars
Plant foods and starches are made from polysaccharides.
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Simple –vs-Complex Carbohydrates: Glucose: Most basic form of sugar Required by all cells in the body for energy Transported directly into the blood stream Simple Carbohydrates: Have fewer sugar molecules bound Include: Monosaccharides & Disaccharides Digested rapidly & quickly move into the blood stream Food Examples: Candy Cupcakes Bagel Raisins Potatoes Juices Complex Carbohydrates: Have many sugar molecules bound Include: Polysaccharides and Oligosaccharides Most contain fiber, vitamins, minerals Slower to digest = balanced blood sugar levels (no peaks & valleys) Food Examples: Leafy greens Vegetables Beans Whole Grains Glycemic Index –vs- Glycemic Load Glycemic Index: The glycemic index (GI) system ranks carbohydrates on a scale from 0 to 100 according to the rate at which they raise blood sugar levels after eating.
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Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels while Low-GI foods produce gradual rises in blood sugar and insulin levels. High GI = 70 or greater Medium GI = 56-69 Low GI = 0-55 Glycemic Load: Glycemic load estimates the impact of carbohydrate consumption using the glycemic index while taking into account the amount of carbohydrate that is consumed. GL is a GI-weighted measure of carbohydrate content. This system allows us to recognize the benefits of healthier foods that may have a high GI score. For instance, watermelon has a high GI, but a typical serving of watermelon does not contain much carbohydrate, so the glycemic load of eating it is low. Whereas glycemic index is defined for each type of food, glycemic load can be calculated for any size serving of a food, an entire meal, or an entire day's meals. Glycemic load of a serving of food can be calculated as its carbohydrate content measured in grams (g), multiplied by the food's GI, and divided by 100. For example, watermelon has a GI of 72. A 100-g serving of watermelon has 5 g of available carbohydrates (it contains a lot of water), making the calculation 5 x 72/100=3.6, so the GL is 3.6. In comparison, a food with a GI of 100 and 10 g of available carbohydrates has a GL of 10 (10 x 100/100=10), while a food with 100 g of carbohydrate and a GI of just 10 also has a GL of 10 (100 x 10/100=10). Glycemic Load: High GL: 20 + Medium GL: 11-19 Low GL: 0-10 Foods with a Low Glycemic Load are the healthiest options for our body and will promote health. These foods tend to be whole foods that contain natural sugars as well as vitamins & minerals, protein, fiber and/or fat. They digest slowly, keep you satiated, stimulate your metabolism, promote weight loss, boost the immune system and fight disease.
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Sugar’s Role in Health: Anti-Nutrient Food: Mineral Depletion Magnesium Whole Foods: Seaweed, leafy greens, pumpkin seeds Epsom Salt Baths Repressed Immune System Lower white-blood cell count Glucose –vs- Vitamin C Tumor Growth Infection & Degenerative Disease Diabetes Glucose & Insulin Connection When cells get their fill Ancestors ate 80 grams carbohydrates per day Americans today consume 350 to 600 grams (The Primal Diet by mark Sisson) Excess Sugar and Weight Inflammation Healthy Inflammation –vs- Chronic Inflammation High Insulin = High Alert Status for the Immune System Degenerative Disease Yeast Overgrowth: Candidiasis Bloated, puffy, distended Yeast feeds off sugar and Simple Carbohydrates Compromises the body system Brain Power Dopamine: excitatory transmitter in the brain; produces feelings of pleasure, concentration, and motivation. Sweet taste on the tongue increases release of dopamine Tyrosine-rich foods will stimulate dopamine production Almonds, avocados, bananas, pumpkin & sesame seeds Vitamins A & D work together to support the production of dopamine. Cod liver oil is the perfect blend Naturally sweetened treats will produce the same effect as a sugar product. 16
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Serotonin: This is our “feel good” chemical in our brain; helps us feel relaxed, calm and peaceful. Tryptophan is a precursor to serotonin. Consume foods rich in tryptophan Turkey, mushrooms, fish, shrimp, tamari, chicken, spinach, mustard greens, pumpkin seeds, lamb, liver Magnesium and B6 help convert tryptophan to serotonin Both magnesium and B6 are found in fish, spinach, bananas and seeds Beta-Endorphins: neurochemicals associated with good self-esteem and coping mechanisms. Sugar temporarily raises beta-endorphins Use natural sweeteners instead of refined sugar; it’s the sweetness on the tongue that raises the beta-endorphins. Choose low-glycemic sweeteners: coconut sugar or stevia Consume natural low-glycemic fruits like fresh berries to achieve this same effect Label Reading: Investigative Work: Locate the Nutrition Facts Identify serving size Identify grams of sugar Grams of sugar/4=# teaspoons of sugar Locate the ingredient list Identify how many types of sugar Are these sugars high quality, natural options? Advocating for you and your family: When possible, make food from scratch with whole ingredients Stick to transition foods that are 5 ingredients or less Select foods sweetened with natural sweetener options If you can’t read it, understand it or pronounce it, DO NOT EAT IT
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Deconstruct Your Cravings Questionnaire 1. What did you eat as a child? BREAKFAST LUNCH
DINNER
SNACKS
2. What do you eat today? BREAKFAST LUNCH
DINNER
SNACKS
3. Are you fond of “white foods”? (bagels, bread, pasta, crackers, cereal)
4. How many times a day do you consume sugar? (food, soda, coffee)
5. Do you crave a sweet treat at the same time every day? If so, when? (ie. Morning, mid-day, after lunch, or after dinner)
6. Do you experience energy highs and lows throughout the day?
7. Would you describe yourself as moody, or having a short fuse? Explain.
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8. Do you experience brain fog, or struggle with mental clarity?
9. Do you experience pain in your joints or body? If so, how often?
10. Do you struggle with your weight?
11. Do you have any known food sensitivities or allergies?
12.Does addiction run in your family?
13.Are you excessively tired at the end of the day?
14.Do you have a difficult time getting up in the morning?
15.Do you experience trouble sleeping?
16.Do you easily get overwhelmed or have difficulty handling stress?
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17.Were you frequently prescribed antibiotics in childhood or adulthood?
18. How often do you have a bowel movement? (daily, every few days, etc.)
Your Relationship with Sugar Childhood: Sugary treats in the house? Family member love baking? Family member with strained sugar relationship? Emotional eating? Restriction of sugar and treats? Leaving the Nest: Did you eat whole foods? Did you rebel against restriction? Emotional eating? Consume excessive alcohol? Fill a “life” void with sugar? Life Today: What habits have carried over? How is life different today than in childhood/college years? What is your relationship with sugar like today? What do you wish could be different? If we could fast forward 10 years from now, what would you say to yourself today?
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Time to wake up! Awareness Self-Reflection & Understanding Go Public with your goals of surrendering sugar Above all, to yourself be kind and true! Journal: Your Relationship with Sugar ___________________________________________________________________ ___________________________________________________________________ ___________________________________________________________________ ___________________________________________________________________ ___________________________________________________________________ ___________________________________________________________________ ___________________________________________________________________ ___________________________________________________________________ ___________________________________________________________________ ___________________________________________________________________ ___________________________________________________________________ ___________________________________________________________________ ___________________________________________________________________ ___________________________________________________________________ ___________________________________________________________________ ___________________________________________________________________ ___________________________________________________________________ ___________________________________________________________________
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Causes of Cravings
Addiction Cycle Hormonal Imbalance High Blood Sugar Brain Chemistry Stress, Unbalanced Life
Sugar’s Impact on Your Individual Body Take Inventory: My Body Inventory: Fatigue ____________________________________________ Headaches Migraines ____________________________________________ Brain Fog ____________________________________________ Digestive problems ____________________________________________ Dry skin ____________________________________________ White coating on tongue ____________________________________________ Joint pain Muscle pain ____________________________________________ Weight gain ____________________________________________ Diabetes ____________________________________________ Metabolic Syndrome Auto-immune disease (Chron’s, arthritis, psoriasis, etc) High Blood Pressure High Cholesterol (LDL, Triglycerides) Repressed Immune System (often get colds, bronchitis, flu, strep throat)
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A Fresh Start Cleansing the Home & Body Creating a Supportive Space: Pantry, Fridge & Freezer Purge Remove all “white foods” Remove all processed junk foods Remove all foods containing artificial sweeteners Remove anything you cannot read, pronounce or understand Supporting the needs of your Body: Always read labels Use the “crowding out” method Instead of constantly utilizing will power, feed the body nutritious, sweet whole foods. They will serve the body and decrease your cravings naturally. Eat more sweet vegetables and fruits Berries, apples, nuts, seeds, sweet potatoes Acknowledge emotions & separate these from food Consume food as nourishing fuel Include protein with every meal and snack Eat high-fiber content foods Eat good quality fats Exercise Fill up on Life Food! Connect with friends, hike, bike, paint, swim, sing, dance…whatever makes your spirit light and your soul happy! Natural Sugar Options: Not all sugars are created equal Organic Coconut Palm Sugar, Coconut Nectar, Stevia, Honey, Agave Nectar, Molasses, Maple Syrup, Brown Rice Syrup, Dates, Xylitol *Xylitol is often found in natural gum and mouth care items like toothpaste and mouthwash. This sweetener will help you fight cavities! I would stick to use in these forms and not use xylitol for baking or cooking. www.AngelaGaffney.com
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Whole Food Balance Macronutrients: Protein, Carbohydrates, Fat Fat, Fiber & Protein: Balancing these three key components allows for slow sugar absorption, enduring satiation, balanced energy and health. Micronutrients: Vitamins and Minerals. Focus on whole foods to consume ample vitamins and minerals. When foods are processed, they lose a lot of these nutrients and our body suffers. Phytonutrients: Chemical compounds found only in plant based foods. These compounds fight disease, reduce oxidative stress, detoxify the body, support the health of your cells, boost the immune system and create a healthy body. It is most important to get your nutrients through whole foods. There are many phytonutrients, vitamins and minerals that work synergistically to provide you the best health benefit. When you use supplements to compensate for these nutrients you miss out on this high quality, health-boosting synergy. It’s not about counting calories, but rather getting the most nutrition for the least amount of calories. You can do this simply by following a plant-based diet rich in leafy greens, vegetables, fruit, legumes, whole grains, nuts and seeds. Select macronutrient foods that are rich in phytonutrients and micronutrients; you’ll fight disease and be well for the long haul. The Daily Essentials The Daily Essentials food log provides you the big picture view of what you’re eating on a daily basis. It also allows you to log feedback, explore what is or isn’t working and set goals for yourself. The Daily Essentials empowers you to eat well instead of focusing on restriction. Take time to notice where you may be deficient, change up your eating habits to achieve your goals and track your progress. There is no benefit to a restrictive or guilt-ridden relationship with food.
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Fruit Fruit Fruit
Vegetable Vegetable Vegetable Vegetable Vegetable Vegetable Vegetable Vegetable
Greens Greens Greens
Whole Grains Whole Grains
Fat Fat Fat
Beans
Protein Protein Protein
Water Water Water Water Water Water Water Water
Fruit Fruit Fruit
Vegetable Vegetable Vegetable Vegetable Vegetable Vegetable Vegetable Vegetable
Greens Greens Greens
Whole Grains Whole Grains
Fat Fat Fat
Beans
Protein Protein Protein
Water Water Water Water Water Water Water Water
Fruit Fruit Fruit
Vegetable Vegetable Vegetable Vegetable Vegetable Vegetable Vegetable Vegetable
Greens Greens Greens
Whole Grains Whole Grains
Fat Fat Fat
Beans
Protein Protein Protein
Water Water Water Water Water Water Water Water
Fruit Fruit Fruit
Vegetable Vegetable Vegetable Vegetable Vegetable Vegetable Vegetable Vegetable
Greens Greens Greens
Whole Grains Whole Grains
Fat Fat Fat
Beans
Protein Protein Protein
Water Water Water Water Water Water Water Water
Fruit Fruit Fruit
Vegetable Vegetable Vegetable Vegetable Vegetable Vegetable Vegetable Vegetable
Greens Greens Greens
Whole Grains Whole Grains
Fat Fat Fat
Beans
Protein Protein Protein
Water Water Water Water Water Water Water Water
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Fruit Fruit Fruit
Vegetable Vegetable Vegetable Vegetable Vegetable Vegetable Vegetable Vegetable
Greens Greens Greens
Whole Grains Whole Grains
Fat Fat Fat
Beans
Protein Protein Protein
Water Water Water Water Water Water Water Water
Fruit Fruit Fruit
Vegetable Vegetable Vegetable Vegetable Vegetable Vegetable Vegetable Vegetable
Greens Greens Greens
Whole Grains Whole Grains
Fat Fat Fat
Beans
Protein Protein Protein
Water Water Water Water Water Water Water Water
Serving Sizes: Fruit: ½ cup any fruit, one medium whole fruit, or 1 cup of berries Vegetable: ½ cup any vegetable or one medium whole vegetable Greens: 1 cup Whole Grains: ½ cup
Fat: 1 TBSP oil or ½ an avocado Beans: ½ cup Protein: 3-4 oz. serving size (like palm of hand) Water: 8-10 oz. glass
Things that worked well this week:
Recipes I loved and want to use again:
Observations: (increased energy, hunger, cravings, sleep, etc)
My goal for next week:
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The plan The Plan
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mis·sion state·ment noun
a formal summary of the aims and values of a company, organization, or individual.
per·son·al mis·sion state·ment A written declaration of an individual’s core purpose and focus that normally remains unchanged over time. Properly crafted mission statements: (1) serve as filters to separate what is important from what is not (2) clearly state which areas of life will be served and how (3) communicate a sense of intended direction to yourself and those around you A mission is different from a vision in that the former is the cause and the latter is the effect; a mission is something to be accomplished whereas a vision is something to be pursued for that accomplishment. Personal mission statement:
____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________
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BARRIERS & BELIEFS: What’s holding you back from achieving your mission?
PRIORITIES & MUST HAVES: What are your top priorities and “must haves”?
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GOALS:
1. _________________________________________________________________ a) ___________________________________________________________ b) ___________________________________________________________ c) ___________________________________________________________ 2. _________________________________________________________________ a) ___________________________________________________________ b) ___________________________________________________________ c) ___________________________________________________________ 3. _________________________________________________________________ a) ___________________________________________________________ b) ___________________________________________________________ c) ___________________________________________________________
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PLAN OF ACTION: 1. _________________________________________________________________ a) ___________________________________________________________ b) ___________________________________________________________ c) ____________________________________________________________ 2. _________________________________________________________________ a) ___________________________________________________________ b) ___________________________________________________________ c) ___________________________________________________________ 3. _________________________________________________________________ a) ___________________________________________________________ b) ___________________________________________________________ c) ____________________________________________________________
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ACCOUNTABILITY PARTNER: Name: Weekly Check-In: Day: Time: Email: Phone: What I need from my accountability partner: ___________________________________________________________________ ___________________________________________________________________ ___________________________________________________________________ ___________________________________________________________________
Commitment to myself: 1.
2.
3.
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Notes
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Notes
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It’s time for your team to thrive! Every company needs healthy employees who are energetic, proactive, happy, productive and ready to serve. Angela’s proven systems and strategies will help you build a stronger workforce, decrease health care costs, increase productivity and enhance team moral.
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Corporate Wellness = Elevating performance by starting with #1. Call Angela today at 719-306-3117; It’s time for your team to THRIVE!
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