Dillan Digiovanni

Working Well

MODULE 1: HEALTH 

SESSION 2: NUTRITION

Our second session covers the basics of good nutrition.

In this session, you will:

  • learn more about "healthy" foods and good nutrition
  • learn about the most missing food in modern American diets: GREENS
  • explore your current relationship to dairy and protein
  • learn more about sugar, how addictive it can be and how it is made

 

Please watch* the video below and complete the activities that follow.

*I recommend using headphones.

 

1) GREENS

Greens are the most nutrient-dense food and they are also the most missing ingredient in the modern American diet. Be careful not to confuse dark leafy greens with any green-colored vegetable like green beans. They are not the same thing.

Download the worksheet below and read it carefully.

 

Questions to consider:

How many of your meals currently include dark leafy greens? 

Can you try to get greens in once or twice a day for the next week?

 

To get more green in your day, try adding salad to whatever you're eating, toss chopped greens into soups and stews or chili. You can also start making green smoothies!

Here's a quick smoothie recipe:

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GREEN BANANA-BERRY SMOOTHIE

1/2 cup fruit juice (100% juice)

1 frozen banana

4 frozen strawberries

1 cup kale or spinach (or both!)

1/2 cup cold water

Blend all the ingredients together until smooth. Serve in a tall glass.


       

 

 

 

 


2) DAIRY & PROTEIN

Do you consume dairy? Have you ever thought about why you do? 

Does it really work for your body? 

Download this information sheet and read more about dairy. 

PROTEIN is extremely important for good health, but most Americans consume too much of it--and not from good sources. 

Some quick tips about protein:

  1. Try to start your morning with protein, either yogurt or eggs. What do you notice about your energy?
  2. Protein should occupy about a one-third of your meal, the other two-thirds should be whole grains and vegetables.
  3. More protein can make you feel lethargic or gain weight. Prioritize FIBER as much as protein in your diet. Aim for 30+ grams of fiber a day!

Are you a vegetarian who consumes fake meat? What will you choose instead?

If you are not vegetarian, where can you find grass-fed meat near you? Do a Google Search and find out.


3) SUGAR

Sugar is tasty, and it's also a highly addictive substance. Becoming more mindful of your sugar consumption can help you cut back if you choose--but start by knowing more about how sugar is made!

 

Watch the video by clicking on it:


Remember to complete your Healthy Living Daily Checklist each day