10 Talks CONVERSAT10N -
Top 10 Challenge: 10 Ways 2 Win Wellbeing
Join the Challenge and practice these 10 Ways 2 Win your Wellbeing, including identifying your stressors and reconnecting with your heart tribe.
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WINNING STRATEGIES:
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Create your 10 Life by incorporating awareness into your life and ‘statting up’ how you feel as you challenge yourself to make changes to your sleep routine, diet, and gratitude practice.
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For example, use the 80/20 rule when trying to incorporate more whole foods into your diet. You don’t have to be perfect but you do have to be consistent. Think about ‘eating the rainbow’ to get enough fruits and veggies in your diet, and ‘stat up’ how you feel after challenging yourself to make these small changes.
10 Talks CONVERSAT10N -
How to Win Change
Learn about performance barriers when trying to make a change, and how we can train our brain to create a new habit.
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WINNING STRATEGIES:
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Change comes with resistance. When we start to feel uncomfortable about a new change we have to remember our why.
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When we get into a negative automation loop, we can ask ourselves: “Is this thought serving me?” With that awareness, we can choose to think differently. Our brain believes what we tell it.
10 Talks CONVERSAT10N -
Nutrition (Part Two)
Learn about how to reduce cardiovascular risk, change your cravings, and the way to lose weight without counting calories.
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WINNING STRATEGIES:
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Using the MyPlate method, half your plate should be fruits and vegetables, while one remaining quarter should be lean protein and the last quarter should be whole grains.
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Choose high quality calories such as brown foods rather than white foods (like rice) to maximize your natural fiber intake and help you feel fuller for longer.
10 Talks CONVERSAT10N -
Lifestyle Medicine on Sleep, Substances, and Connection
Learn about raising our Wellbeing Q including healthy sleep hygiene, new thinking about alcohol consumption, and the Power of Connection.
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WINNING STRATEGIES:
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New data suggests that there may not be a healthy level of alcohol consumption due to its impacts on the heart. Practice new thinking and ask yourself: “What does having a drink represent to me?” Is it about connection? Celebration? Relaxation?
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Raise our Love Q and ‘stat up’ how the heart feels after a social connection to find your “Heart Tribe” — decide if your relationships are a 10 for your and are worth investing in.
10 Talks CONVERSAT10N -
Microbiome and Whole Body Health
Learn about the neural link between gut health and mental health, and how sleep, stress and exercise can affect your gut microbiome.
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WINNING STRATEGIES:
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Our gut microbiome loves fiber and plant-rich diets because the organisms in the gut are working together to keep a delicate balance. A Standard American Diet of cheap fat and high-sugar foods creates gut dysbiosis and increases your risk of chronic disease.
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The top three inflammatory foods to avoid that negatively affect our gut health include white processed flours, added sugar and artificial sweeteners, and dairy.
10 Talks CONVERSAT10N -
Movement
Learn about the dangers of losing muscle, how to incorporate ‘lifestyle exercise’, and if you really need 10,000 steps per day.
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WINNING STRATEGIES:
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Create a routine of muscle-building activities two to three times per week, on non-consecutive days, and incorporate daily balance and stability exercises, and daily ‘lifestyle exercise’ such as walking your dog and taking the stairs.
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Use the Power of Team to win movement by having an accountability partner to take walks with, or engage in group hiking meetups or pick-up basketball games.
10 Talks CONVERSAT10N -
Nutrition (Part One)
Learn about raising our Leadership Q, the effects of the Standard American Diet, and why we should “eat the rainbow”.
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WINNING STRATEGIES:
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Look for convenient but healthy foods, like frozen fruit, and do batch cooking and meal prep to save time throughout the week.
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Dr. Hunter sets a goal with her patients to “eat the rainbow” by having five servings of fruits and vegetables per day, Different colors across the plant kingdom contain different phytonutrients, all of which are needed for optimal health.
