JD Nutrition LLC's Ditch the Diet Program

1

Getting Started
- Welcome! Here's what to expect
2

Week 1
- Video 1: Setting program expectations
- Video 2: Set your goal
- Setting the Goal Worksheet
- Video 3: Intro to Food Logging
- Food Logging Template
- How to use My Fitness Pal
- Video 4: Week 1 Homework Assignment Review
- Personal Food Log Review
3

Week 2
- Video: Calories in vs Calories out
- Video: How to tell if your calorie goal is appropriate
- Worksheet: How to tell if your calorie level is appropriate
- Additional Reading: Minnesota Starvation Experiment
- Video: Quick Calorie Adjustments
- Video: How to gauge long term progress
- Worksheet: How to gauge long term progress
- Video: Week 2 Homework
4

Week 3: Balanced Diet Basics
- Video 1: Balanced Diet Basics
- Video 2: What the h@!! are macros?
- Video 3: Identifying deficiencies in micros
- Video 4: Why you need all 5 food groups
- What is a Carb? [download]
- Protein Options List [Download]
- Grains Options List [Download]
- Non-Starchy Veggie Options List [Download]
- Fruit Options List [Download]
- Dairy Options List [Download]
- Video: Week 3 Homework
5

Week 4: Feel Full & Energized Between Meals
- Week 4 Workbook
- Video 1: Optimal Meal Timing to Avoid 'Hangry Mode'
- Video 2: Balance Macros at Meals & Snacks
- Video 3: Are you hungry or thirsty?
- Video 4: Let's talk about protein (again!)
- Video 5: A fibrous magic bullet
- Video: Week 4 Homework
- Progress Survey (Day 30)
6

Week 5: Including Exercise
- Week 5 Workbook
- Video 1: 4 Pillars of Exercise
- Video 2: Reducing Sedentary Time
- Video 3: Pre-workout fuel for energized workouts
- Video 4: Post-workout recovery nutrition
- Time Tracker [download]
- Pre-Workout Snack Ideas [download]
- Week 5 Homework
7

Week 6: Meal Planning Crash Course
- Video: What's your meal planning spirit animal?
- Video: Meal Planning Basic Steps
- Meal Planning Template [download]
- Meal Plan: The One from Video 2
- Video: Week 6 Homework
8

Week 7: Progress Assessment
- Progress Survey (After 6 weeks)
- Video: 6 Week Progress Assessment
- Setting SMART goals
- Worksheet Setting SMART goals
- Worksheet: Progress Assessment
9

Week 8: Understanding Food Labels
- Video 1: How to weed through nutrition facts
- Video 2: What are those ingredients?
- Video 3: Misleading Labels
- Video 4: Nutrients to Watch
- Video 5: Moderating 'Bad' Foods
- Resource: FDA Food Additives List
- Added Sugar Tracker [download]
- Video: Homework
10

Week 9: Stress & Sleep
- Stress & Sleep Workbook
- Video: Why stress is probably holding you back!
- Video: Poor sleep leaves you more than tired!
- Better Sleep Tips [download]
- Stress-Reducing Tips [download]
- Video: Homework!
11

Week 10: Mindful and Intuitive Eating
- Video 1: How Intuitive Eating & Mindfulness Aid in Weight Loss
- Video 2: A Mindfulness Exercise
- Video 3: Creating Mindful Environments
- Video 4: Realistic Mindfulness for Weight Loss
- Emotional Eating Tracking Sheet [download]
- Mindful Eating Challenge Chart [Download]
- Tips for Mindful Eating [download]
- Worksheet: Eating Environment Journal
12

Week 11: Level Up
- Video: What's 'Leveling Up'?
- Video: Phases of Weight Loss
13

Week 12: Planning your NEXT 12 weeks
- Video: Time to assess how far you've come!
- Worksheet: Final Progress Assessment!
- Setting SMART goals
- Worksheet: Setting SMART goals
14

Resources
- Non-Starchy Vegetables List
- Jackie's Top 35 Favorite Foods [download]
- Dinner in 15 [download]
- Meal Plan: Heart Healthy [download]
- Meal Plan: High Fiber [download]
- Meal Plan: High-Iron Program [download]
- Meal Plan: Plant-Based High-Iron Program [download]
- High Fiber Foods List [download]
- Protein Options List [Download]