Weight Wellness™ Members FAQ
Program Content Questions:
Will you tell us what to eat?
Yes and no. You’ll get a preliminary shopping list on Day 1, but we won’t really focus on this until Day 8. We want you to enjoy whole foods and moderate with joy eats. We’ll guide you through the process.
What’s considered on path versus off path?
On path is any planned for food, even if it’s just a once in a while, special occasion item. Off path is an impulsive choice (like a second slice of birthday cake when you’d only PLANNED TO have one).
What should I be eating again?
Real food. Not products. Whole Foods (means not processed). As much as possible, try to eat things not in packages. As a general rule, if it was grown, eat it. If it was made in a factory, don't eat it. If you buy it in the periphery of the grocery store, buy it. If you buy it in the middle of the grocery store, be wary. You can use the Comprehensive Buying Guide, the Low Carb Brainstorming Guide, and the Shopping list for guidance. Also, use recipes and suggestions from the paleo/ keto/ whole30 world, not that we are doing those but they are good to search for ideas.
What meal planning services should I look into?
- Wildtree - Meal planning and products, including Dr Hammerstedt's favorite Freezer Bundles (called workshops on Wildtree) that helps you efficiently make 10 meals for four people at once. Website is https://www.wildtreemeals.com and use code T7F2U to get started. More instructions here. If you want Wholist to set up your Wildtree account for you with the meals we recommend, email [email protected]
- Others to look into:
- Grocery delivery (your local store or a service like Instacart or Shipt)
- Daily Harvest (good options for quick meals, go through and find ones that meet the Comprehensive Buying Guide ingredients)
- Mealime app
- Paprika app
- Meal delivery: Sunbasket, HelloFresh, Blue Apron, Home Chef, Freshly, Plated, etc (see a review at www.bestmealkitdelivery.com
Can I share the podcasts or podcast transcriptions?
Sorry no. You will have access to them after your program so don't worry about that. But the podcasts are intellectual property of Wholist and represent over 300 hours of work. Be kind and respectful of this fact and do not share. Your client agreement also recognizes that you agreed to this.
What does Whole Food mean?
Whole Food is food that has been processed or refined as little as possible. So apples instead of apple sauce. Nuts instead of a nut based protein bar. Fresh or frozen veggies. This is a good webpage to review and there is a nice list of okay "packaged things" here. In modern language, "whole foods" has become synonymous with "whole foods plant based diet", which is totally cool with us, but you can certainly eat mostly whole foods and in still include animal meat, oils, salts etc.
What does Plant Based mean?
Plant based diet is a food plan made up of foods derived from plants, including vegetables, whole grains, nuts, legumes, fruits, seeds, but with few or no animal products
What about alcohol?
It is healthier to abstain but not all of us want to or will do that. Often the problem with drinking alcohol is the disinhibition that comes from drinking, meaning you will make food choices that you wouldn't have otherwise. The other problem is the calories that come from alcohol, so choosing the best options of your alcohol choices if you are going to drink (no sugar mixers, no beer- dry wine, hard alcohol are best), see this review here and here. If you are looking for fun mixers, check out Be Mixed. Another problem is that your body burns alcohol faster than anything else, so it will keep you from getting to glycogen and fat burning as fast as you would otherwise. So try to drink only with your planned meals to mitigate that.
What about exercise?
Exercise is super important for your healthy life, for cardiovascular and musculoskeletal health, for mindfulness, for self care, for how your body looks, for weight maintenance. But it doesn't really help much for weight loss. You cannot exercise yourself out of a bad diet. We'll get into the why's why during the program. But nutshell is that if you love what you are doing for exercise, terrific, keep doing it. If you are feeling like adding in the organization and planning for your food is stressing you out for lack of time, then exercise is a good option to leave out for a bit while you get sorted. If you don't exercise but really want to start, then consider yoga, high intensity training, or weight / resistance training, as those are the most closely linked to weight loss.
Why do I keep hearing about keto and is that what we are doing?
"Keto" is short for a ketogenic diet. It was originally used to treat epilepsy, as switching what fuel your body is using (ketones instead of glucose) was found to decrease recalcitrant seizures especially in kids. Putting yourself into "ketosis", by (eating very high fat, very low carb) also causes weight loss. If this is something you want to look into, you can, but that isn't what we are mainly doing here as we are looking to experiment with our food plan to find what works for weight loss and maintenance in real life long term. You'd have to eat 80% fat and <5% carbs to get there, for most people, and that ends up being kind of hard to do long term, and hard to do while eating vegetables... But it does work, so if you want to talk more, we can talk you through it.
What is the anti-aging supplement that Wholist recommended?
Elysium. It is a daily supplement that has been rigorously crafted by a team of world class scientists to get at the basis of aging and longevity, with replenishment of NAD+ which is essential for maintenance of efficient cellular metabolism.
I want to know more about nutrition.
Yes, everyone should! At Wholist, we are not nutritionists and do not claim to be. We are coaches with professional experience in food, diet, health, lifestyle. When you are researching online etc, be a bit wary however, because many big organizations that give nutrition advice (even medical and food companies or organizations) have ulterior motives and might not be transparent about them. Start here. If you want to do more than just read/watch about things on your own, check out this for a start on how to become a nutritionist.
I want to know more about integrative health.
This is a great statement from Duke University: "Integrative Healthcare is an approach to care that seeks to integrate the best of Western scientific medicine with a broader understanding of the nature of illness, healing and wellness. Easily incorporated by all medical specialties and professional disciplines, and by all health care systems, its use not only improves care for patients, it also enhances the cost-effectiveness of health care delivery for providers and payors. A practical strategy, integrative medicine puts the patient at the center of the care and addresses the full range of physical, emotional, mental, social, spiritual and environmental influences that affect a person’s health. Treating the whole person addresses both the patient’s immediate needs as well as the effects of the long-term and complex interplay between a range of biological, behavioral, psychosocial and environmental influences are addressed. This process enhances the ability of individuals to not only get well, but most importantly, to stay well. If you are wondering about safety/ efficacy or anything else regarding integrative health or integrative medicine, check here https://nccih.nih.gov/ , here https://www.drweil.com/, or https://www.imconsortium.org/
I want to know more about cognitive behavioral therapy.
Cognitive behavioral therapy is a type of psychotherapy in which negative patterns of thought about the self and the world are challenged in order to alter unwanted behavior patterns or treat mood disorders. Great resource here at Psychology Today and with Positive Psychology.
I want to learn more about mindfulness.
Mindfulness can be defined as the quality or state of being conscious or aware of something."their mindfulness of the wider cinematic tradition", or a mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, used as a therapeutic technique. OOOOH where to start. Maybe just be taking the time every few hours to stop what you are doing, recognize how your body is feeling and what your thoughts are doing and decide if those thoughts are serving your purpose. Feel the sensation of your environment and the people and recognize it for what it is or might be. Start looking into meditation (mindful or headspace apps are a great place to start). Yoga is a great intro as well. Join some mindful parenting groups. Check out any buddhism resources.
I want to refer someone to the program and get $100 for me and for them.
Send an email to [email protected] with their name and email and we'll make it happen!
What if I want to be a Wholist coach?
We have opportunities for coaches to join our team. Flexible work, inspiring conversations, and incentive to stay as healthy as you can. A win win. Whether you already have a health related background or not, we have a path to a career of coaching for you. Talk to your coach or email [email protected]
When are team coaching calls scheduled?
Generally these are scheduled bimonthly on the second Monday at 5:30 pm PST/8:30 pm EST and the fourth Saturday at 9:00 am PST/12:00 pm EST unless otherwise noted. You can confirm these in the Events tab of the Weight Wellness Momentum Facebook page.
How do I schedule my PERSONAL coaching calls?
If you have PERSONAL coaching calls to schedule, you can schedule those coaching calls and communicate with your coach through the PracticeBetter platform here »
How do I upgrade from the group weight program to the personal coaching program?
Congrats on realizing what an incredible opportunity the mindset coaching is! Go here to upgrade »
I'm nervous that the program is almost over! I've made it so far but still have work I want to do. What are my options for continuing on with the weight wellness program?
We will be here for you no matter what you need! There are options to continue with your weight coach, to continue with your mindset coach, to participate in group coaching, to redo the entire program, or to continue with food journal monitoring. Go here to review and purchase options »
Can I add on more sessions with my mindset coach?
Absolutely! Go here to purchase »
Can I amplify my results by adding on a second mindset coach?
For sure! All three of the coaches do very different work, but it would definitely be complementary. Go here to purchase »
Can I change weight coaches?
If you have concerns, please email [email protected] and we'll go from there.
Tools, Downloads, and Tech Questions:
Where is the form to write out my protocol?
You are supposed to rewriting your protocol often, both to tweak as we learn more and experiment more, at least week 3, 8, 12 you will need to do it and send to your coach by email.
Where is the weight plateau document?
A plateau is a normal part of any treatment or intervention in health, and especially with weight loss. It is basically your body trying to stay in homeostasis. It just might not be the homeostasis point you want. So be patient and keep working with your coach. Don't give up, it is normal. A plateau in weight loss is technically 2 weeks with no change in weight. If you get there and want to dive deep and see what you can tweak to get things moving again, use this worksheet and then rewrite your protocol.
What apps or resources are recommended for general organization and planning?
Dropbox, Evernote, Fantastical, Omnifocus, Slack, Trello, Pocket, Instapaper, Asana, Mindly