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Cynthia Foster and Betsy Raube – New You Wellness and Weight Loss

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Cynthia Foster and Betsy Raube – New You Wellness and Weight Loss

Welcome

NEW YOU WELLNESS & WEIGHT LOSS is an eight-week guided journey to a healthier, happier you. New West Physicians’ experienced nutrition experts, Betsy Raube & Cynthia Foster, have taken our valued in-person class and created a convenient online experience. Enhanced with video and knowledge assessments, you will learn the latest science-based information and tips to promote your success. It’s all for a New You!

*NOW INCLUDES 2 phone consultations with NUTRITION PROFESSIONAL to answer individual questions and address concerns.

WHO SHOULD TAKE THIS COURSE:

Individuals wanting to lose weight
Individual interested in maximizing benefits of a healthier diet
Individuals wanting better control of blood pressure, cholesterol and diabetes

ADVANTAGES TO THIS COURSE:

Increased knowledge of healthier lifestyle
Online flexibility
Learn proven tools to successfully lose weight and keep it off

Your Instructor

Cynthia Foster and Betsy Raube

Cynthia is a Registered Dietitian and Certified Diabetes Educator with a wealth of experience in providing compassionate and effective nutrition education and counseling in group and individual settings. She’s walked along side numerous clients who a healthier weight and better health, providing sound, science-based information, a listening ear and lots of cheering on as they progress toward their goals. Not only is she passionate about health, but loves to read the Bible as well as a variety of fiction & non-fiction books; enjoys the outdoors, jogging and baking and of course, the three main men in her life: husband and two adult sons.

Betsy is a Registered Nurse and Certified Diabetes Educator with a Bachelor’s degree in Dietetics. She has spent her career counseling patients individually and teaching classes on both diabetes and weight loss. She aims to empower people to make realistic, positive lifestyle changes that lead to optimal physical and emotional health and improved quality of life. While away from the office she enjoys traveling, swimming, walking and enjoying all the wonders of nature with her 2 little girls and husband.

Course Curriculum

Welcome – Instructions for Success

Welcome!
Phone Consultation

Module 1 – Beginning a New You

How a Healthier Weight Benefits You
Weight Loss Tools: BMI Chart
Weight Loss Tools: Waist Circumference
What is a Calorie?
Protein
Carbohydrates – Part 1
Carbohydrates – Part 2
Fruits and Vegetables
Fat
Balanced Diet (2:33)
Hydration
Calorie Tracking
SMART Goals
Week One Quiz
EMAIL Data

Module 2 Mastering Meal-Planning, Snacks and Shopping

Weekly Weight Reminder
Getting The Most From Current & Future Nutrition Labels
Comparison of Current Nutrition Facts Panel and Future New Label
Label Reading Practice
More on Labels (2:38)
Eat Fewer Calories. Pack Them with Health
Sample 1200 Calorie Menu
Sample 1600 Calorie Menu
Near Perfect: The Plate Method
Portion Control is Weight Control
Portion Control Tips (1:25)
Savvy Snacking
Supermarket Survival
The Great Cart Divide (1:44)
SMART Goal Check In….
Week Two Quiz
EMAIL Data

Module 3 Exercise

Weekly Weight Reminder
Why Exercise
How much, how often?
Ideas to get ed
The Best Way to Get Moving is Free & Easy!
Setting Exercise Goals
Increase Activity – Anytime & Anywhere! (0:38)
Overcoming Your Exercise Barriers
Stay Motivated
SMART Goal Check In….
Week Three Quiz
EMAIL Data

Module 4 Half-Way Mark! Healthy Meal Prep!

Weekly Weight Reminder
Mid-point assessment
Weight-Friendly Food Prep
Healthier Mushroom Beef Burger Recipe Part 1
Healthier Mushroom Beef Burger Recipe Part 2
Healthier Mushroom Burger Recipe Part 3
Healthier Mushroom Burger Recipe Part 4
Healthier Mushroom Burger Printable Recipe & Nutrition Facts
SMART Goal Check In
Week Four Quiz
Optional Health Coach Session
EMAIL Data

Module 5- More On Nutrients

Weekly Weight Reminder
A Closer Look at Fat
Nuts or Cheese?
Sodium
Alcohol
Oh So Sweet
FULL of Fiber
Gluten Free – Is This Diet a Magic Bullet?
SMART Goal Check In…
Week 5 Quiz
EMAIL Data

Module 6 Stress, Sleep & Emotional Eating

Weekly Weight Reminder
Stress and Your Weight
Recognizing Stress
Sleep, Cravings and Weight
Emotional Eating: Know What You’re Eating and What’s Eating You
Learn the Difference Between Emotional and Physical Hunger
End Your Emotional Eating – Tip 1
End Emotional Eating – Tip 2
End Your Emotional Eating – Tip 3
End Your Emotional Eating – Tip 4 (0:32)
End Your Emotional Eating – Tip 5
Mastering Mindful Eating
SMART Goal Check In…
Week Six Quiz
EMAIL Data

Module 7- Other Weight Loss Options

Weekly Weight Reminder
Meal Replacements (Good or Bad?)
Other Weight Management Options (or not!): (1:36)
Weight loss drugs (Are these right for me?)
Bariatric (Weight Loss) Surgery
Final Considerations
SMART Goal Check In…
Week Seven Quiz
EMAIL Data

Module 8- Lifelong Healthy You!

Optional Health Coach Session
For Long Term Success, Don’t Ditch These Tools!
Plan For Plateaus
Keep Moving
Fiber is Your Friend & Too Much Fat is Your Foe
H20!
Use Alcohol Sparingly
Lessen Sodium Intake
Don’t Fall for Quick Fixes and “Magic Bullets”
Treat Yourself with Kindness, Assuring You’re Prioritizing Your Health
Remain Flexible and Ask for Help and Support When You Need It.
Resource List
SMART goal check in…
Week 8 Quiz
EMAIL Data

Evaluation

Thank You! (0:33)

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Cynthia Foster and Betsy Raube – New You Wellness and Weight Loss

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