Lesson Plans For Healthy Lifestyle 2004.
LESSON PLANS FOR HEALTHY LIFESTYLE 2004
Healthy Lifestyles Week One
9.30am Enrolment forms
Registration
9.45am Introduce myself to the students
Little bit of history and background
9.50am Group exercise. Pairs - find out about your partner
Introduce them to the group
Name, family, hobbies, courses prev. attended, why on course?
0.00am The course
Aims and objectives, topics we can cover - options
0.10am Ground rules for the group - brainstorming
0.25am Write up on the board. I will type them up and give out a copy
0.30am BREAK TIME
0.45am Questionnaires about lifestyle and diet
0.55am Discuss answers. Brainstorming
Food values -low fat options - why? Margarine - why?
Cravings = low blood sugar. Time factor = poor choices
1.10am Hydrogenated vegetable oil - briefly explain
This week look at the labels on your food
1.15am Water - why do we need it? Briefly explain
1.20am Review of the session
What have we learned? How have we done this?
Most interesting? Least enjoyable?
Breathing and relaxation exercise
1.30am Next week. Diets, ways to eliminate convenience and go back to a more natural and healthy way of eating. Ways to do this. Why should we?
*Practical exercise could be introduced if students find discussion less stimulating. Hand scrub using sugar and oils.
Healthy lifestyles Week Two
9.30am Recap on last week's session
Looking at the convenience foods we are eating
What have we learned about ingredients? Corn syrup, wheat, sugar, fat, additives, colours, preservatives. What exactly are they, what do they do?
9.40am Has anyone drank more water?
What were the results?
What are our bodies trying to tell us?
How much tea or coffee have we drunk, when and why?
Cravings - suppressed by drink?
9.50am Group exercise - looking at various diets
Picking out the main themes of each diet
0.10am Reviewing each diet
What have we learned?
Did anything surprise you?
Does this apply to you in any way?
0.20am Looking at the high protein diet
What are the main points of the diet?
What is it trying to achieve?
0.30am BREAK TIME
0.45am Which aspects of the high protein diet would you follow?
Would you consider it to be a healthier eating plan?
Can you give up convenience foods?
0.55am Hydrogenation - what is it? How does it effect health?
1.05am Elimination - looking at the importance of
Effects of poor elimination
Ways to help elimination
Diverticulitis - what is it?
Would it help if we detoxified our bodies? How would we do this?
1.15am Practical hand scrub using sugar and oils
1.25am Review of the session
What have I learned? How have I learned it? What surprised me? How can I apply it to my life? Will I make any changes?
1.30am Next week - looking at water, what it does, how to drink it, why
we should drink it. Side-effects of caffeine and artificial sweeteners.
Healthy Lifestyles Taster Session
2.30pm Introductions
What do you think a healthy lifestyle is?
Are you living a healthy life?
Modern lifestyle = time factor, instant foods
2.40pm Answering the questionnaires
2.50pm Reviewing our answers
Discussion
Misconceptions about food and eating habits - leaflet information
.00pm Answering the questionnaire about drinking habits
.10pm Reviewing our answers
Discussion
.20pm ...
This is a preview of the whole essay
1.30am Next week - looking at water, what it does, how to drink it, why
we should drink it. Side-effects of caffeine and artificial sweeteners.
Healthy Lifestyles Taster Session
2.30pm Introductions
What do you think a healthy lifestyle is?
Are you living a healthy life?
Modern lifestyle = time factor, instant foods
2.40pm Answering the questionnaires
2.50pm Reviewing our answers
Discussion
Misconceptions about food and eating habits - leaflet information
.00pm Answering the questionnaire about drinking habits
.10pm Reviewing our answers
Discussion
.20pm Breathing Exercise
.30pm BREAK TIME
.45pm Looking at hydrogenation & artificial sweeteners
Which foods contain hydrogenated veg. Oil?
Why is it added? Is it harmful?
What do they do, how do they effect our health?
The future of our children
Discussion
.55pm Talking about the importance of water
Newspaper article, schools introducing water
What does it do? Ideas
How much are you drinking? Is this enough?
2.05pm Looking at the diagrams of the stomach and finger joint
Re-hydration and dehydration
How long before the body becomes hydrated?
2.20pm What have we learned today? How have we learned it? Will you be able to apply this knowledge to your life? Which changes will you be making? Any suprises?
2.30pm End of session
*Practical exercise - relaxation session, neck and head exercises.
*Stress - how your diet affects your mental attitude
Practical ways to beat stress
Healthy Lifestyles Week Four
Stress - Causes and effects. Fear - habit of a lifetime
9.30am Recap. Any changes to diet? Benefits?
New information?
9.40am Group work. Stress symptoms and causes. Any fears?
9.50am Review of exercise
9.55am Fear busting. Breaking habits of a lifetime.
Fingers and thumbs exercise
Discussion (short)
0.05am Changes - breaking fear
0.20am Breathing exercise. Reality and imagination.
0.30am BREAK TIME
0.45am Diet. Effects of caffeine, refined carbs, low blood sugar, alcohol,
low fat, artificial sweeteners and water.
1.00am Touch therapy. What is it? Benefits of.
Practical exercise.
1.15am Review of the exercise. Giving and receiving.
1.25am What have we learned?
1.30am End of session. Next week body treatments
Fear - Habits of a Lifetime
* Fear is normal, we often need it for survival, fear is a protection mechanism.
* A fear reaction can become a habit which holds us back.
* Repeating it allows it to become part of our behaviour.
* We then don't want to live our lives without it - this is the comfort zone.
* You are not wrong to do this, it is just what you have done - up until now.
Investing in your fear - if this was converted into money, you would be very rich.
If your life is ruled by unwelcome fears, you are wasting a lot of time and energy.
Fear
* Trying to deal with tomorrow before today is ended
* Trying to control the future by worrying about it
Past
* Is over
* Cannot be changed
* Criticising yourself and others cannot change what has happened
* Positive = the past is over
NEVER LET YESTERDAY USE UP TOO MUCH OF TODAY
Present
* A much better place to focus your attentions
* You have control over this very moment
* Not tomorrow
* Not next week
* Not next year
THERE IS ONLY NOW - THIS VERY MOMENT
This very moment is fresh and new. You have the power to do or think whatever you want. This is the only moment you need to be concerned about.
Why am I fearful?
When you were born it was without fears or phobias.
* All fear is thoughts and actions we have learned in our lives.
* We have practised them and become highly skilful at them.
* To conquer fear you must first understand it and know how to deal with it when it affects you.
Fear
* Are you afraid of failure or rejection?
* Fearful of love or being abandoned?
* Scared about dying or the unknown?
Look at your fear
* Where is the fear coming from?
* What is it giving you?
How are you breathing right now?
Change
* What are you prepared to do?
* Do you want to change?
* How much will you invest in overcoming your fear?
* Will it be 10%, 30% or 100%?
* How long you have had the fear is irrelevant
* The one thing stopping you from investing is YOU
* People have to want to change.
* Be responsible enough to go through the process of change.
* The key to recovery is being prepared to change.
* Fear can be very strong - it may be hard to break but YOU CAN DO IT!
Practice
* Practice makes permanent
* Perfect practice makes perfect
* Change = perfect practice = attention and intention
Freedom
* Feeling free is seeing the unknown as an opportunity to grow and develop - not something to fear.
* No other person can make your fear vanish
* The commitment must come from you
* Look objectively at your fear - this can cut it down to size
Forgiveness
* Forgiveness is a gift we give ourselves
* Forgive others - this frees you from the power they have had over you
* Anger which festers allows that person to control your life
* Fears from pain others have given to you - try forgiving them - it often helps your fears to go away
* Give yourself permission to get on with your life
* Forgive yourself
* Some fears come from being too hard on yourself - never feeling good enough
Forgiveness/Forgetting
The Christian faith teaches that when we are sorry/repentant and ask for forgiveness, then God forgives us and remembers our sins/faults no more. They are in effect blotted out from His memory forever.
Stumbling Blocks
As humans we can often find it hard to accept complete forgiveness, leave our past mistakes behind and MOVE FORWARD. When we allow our mind to rewind and replay past mistakes we recreate the feelings of regret or guilt, which in turn produces fears.
Forgive yourself and others for the past - start today, begin right now.
* We need to leave the chains and bondage from the past behind.
* Take control and recognise the symptoms.
* When you understand them you can change your relationship to it.
Stress and Anxiety
These are not totally the result of uncontrollable external forces.
It is not these, it or they who produce stressful reactions.
IT IS US.
Questions about Fear
There are no right or wrong answers. Everything you need to know about your fear is inside you, be honest as you will be helping yourself.
. What is the fear that you want to be rid of?
2. Do you believe you were born with this fear?
3. Have you learned this fear?
4. How have you practised this fear?
5. Are you good at this fear?
How good are you? (marks out of 10)
. How does this fear nourish you?
2. What impact does this fear have on your life? Physically, emotionally, practically?
3. How will this fear serve your needs in the future?
4. Do you want to conquer your fear?
5. Are you willing to conquer your fear?
6. Why have you chosen now to help yourself?
7. Are you prepared to change?
8. Do you expect to conquer you fear?
9. Are you prepared to do whatever it takes?
0. What would be different in your life as a result of overcoming your fear?
1. What would it do for you, what would it give you, what would it get you.
2. In order to gain those benefits, are you prepared to let go of your fears and put your focus of attention somewhere else?
3. How motivated are you to change? (marks out of 10)
4. How ready are you to change? (marks out of 10)
5. How will you know when your fear has been resolved?
Release your fear
. Sit comfortable with both feet on the floor
2. Focus on your breathing, breathing into your stomach, fill it up with air, like a bag of water.
3. When you feel relaxed and comfortable, recall something you are frightened of. What colour is it? If a colour doesn't come to mind, that's fine.
4. Focus on breathing deeply. As you are breathing out imagine you've got holes in your feet and imagine all fear is being drained out of your body and into the earth.
5. As you breathe out say to yourself, inside your head, the words 'relax' or 'calm'. Imagine sending the soothing ripples of this word all the way down to your toes, and up to your nose and into your hands.
Sometimes people think they know everything and always have to be right. Science can only explain an estimated 5% of how the mind and body actually work. What does this mean to us? We have no idea of the limitless potential that lies within all of us.
See your fear not as a problem but as a challenge. What will make things different is learning how to behave differently.
Past words, negative comments are the chains holding us back if we allow them to.
They can easily be broken if you choose to break them.
Are you ready to choose to change?
Most people are frightened of change. We are very much creatures of comfort and we find ways of thinking and acting which become habits.
Our brains will go to great lengths to protect us, even when we would be better off doing something else.
Talking about problems and fears
* Is your fear getting in the way of you living your life?
* You may have had your fear for a long time, this does not mean you cannot get rid of it.
* The way forward is to break the way you think about your fear and choose to respond in a different way.
* Sometimes people only want to talk about their problems and fears, and just go over and over them.
* They feel better because they've been able to talk about their fears, but if they are not prepared to do something about them they will never go away.
* Sometimes people are addicted to focusing on the problem, rather than what they are going to do about it.
* If someone asked you "what do you want to do about your fear?" what would you tell them?
* Would you tell them about the history of your anxiety? Where it came from and about all the times you've been frightened?
* It isn't wrong to talk about your fear, but doing something about it is the only way to change.
What do you really want?
* Your anxieties and fears come from what your brain tells you about things, not from those things themselves.
* You attract what you focus on
* If you constantly think about your fear, this is what you will end up with.
* Instead of picturing what you do NOT want, focus on what you DO want.
* How do you act when booking a holiday? You tell the travel agent where you want to go, not where you don't.
. Forget the problem - your fear - for a moment. Ask yourself what it is you really want? Be very specific?
2. Write it down. Now copy this down in large letters on a clean sheet of paper. Stick it somewhere you will see it at least twice a day.
3. Make a drawing of yourself overcoming your fear. You in control, feeling relaxed.
The reality of change
* If you focus on how hard something is, or how hard you tried in the past, or how frightened you are
* You will not be able to help yourself or free yourself from fear.
* Many people think change is difficult
* Motivation lies in the desire to change
* Really wanting something is different from thinking we should want something
* Thinking is different from actually doing
* We must want to change enough and be genuinely committed.
* Patterns of behaviour are habits
* We want to change destructive and damaging habits
* Focus on the positive benefits of making the change
0 steps to changing your view
. See every day as a blank page. See how much joy and happiness you can get out of each day. Put yesterday behind and know the future is now.
2. Breathe deeply.
3. Exercise.
4. Be kind to yourself
5. Forgive yourself.
6. Stop the water flowing out of your bath. Do something good for yourself every day.
7. Be responsible for how you feel.
8. Eat good, wholesome and nutritious food. Eat as much fresh, natural produce as you can. Metabolised food is energising, calming and refreshing.
9. Think positively. Do not worry about the future, stay focused on the here and now.
0. Get plenty of sleep.
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