Kickstart Your Health: Healthy Weight Management 7-class series

Kickstart 2025 with a healthier you! Join me for the 7-class Kickstart Your Health: The Power of Food for Healthy Weight Management series, created by the Physicians Committee for Responsible Medicine (PCRM), a nonprofit known for advancing health through research, nutrition education, and preventive medicine. This series is part of PCRM’s Food For Life program, which uses evidence-based nutrition to promote a whole foods, plant-based diet to prevent and reverse chronic diseases.

Based on Dr. Neal Barnard’s 21-Day Vegan Kickstart, this series will guide you through adopting a low-fat, high-fiber, plant-based diet for sustainable weight loss, improved cholesterol, better blood pressure control, and increased energy.

Each class includes a cooking demonstration and take-home recipes that are simple, affordable, and delicious. Participants are encouraged to observe the demos, try the recipes at home after class, and reflect on their experiences in the next class—what they liked, what worked, and any challenges they encountered.

What to Expect:

• Dates: Thursdays, January 9th - February 20th, 6:00-8:00pm PST
• Format: Part 1: Lecture & Quiz | Part 2: Cooking Demonstration.
• Who Should Attend: Anyone interested in weight loss, improving health, and learning the benefits of a plant-based diet
• When: Online via Zoom

Schedule Overview:

• Week 1: The Power of Your Plate (Thurs, Jan 9)
  Learn the basics of a low-fat, plant-based diet. We’ll cover essential nutrition concepts, grocery shopping tips, and how to create a balanced menu to kick off your journey toward better health.
• Week 2: Let’s Go! (Thurs, Jan 16)
  Dive into the tools and strategies needed to start your plant-based diet. This class focuses on meal planning, food preparation, and how to stay motivated through the initial 21 days of change.
• Week 3: Getting in Gear (Thurs, Jan 23)
  We’ll assess your progress so far, troubleshoot any challenges, and reinforce positive habits. Expect plenty of support as we fine-tune your approach to make this lifestyle sustainable.
• Week 4: Breaking the Food Seduction (Thurs, Jan 30)
  Discover why some foods (like cheese and sugary treats) feel addictive, and learn practical strategies to break these cravings. We’ll dive into the science of food addiction and how to overcome it.
• Week 5: Keys for Natural Appetite Control (Thurs, Feb 6)
  Learn how to manage hunger without deprivation. This class focuses on natural appetite control methods, including fiber-rich foods and mindful eating techniques that keep you satisfied and healthy.
• Week 6: Digestive Health (Thurs, Feb 13)
  Explore the link between diet and digestive issues, such as heartburn and irritable bowel syndrome (IBS). We’ll discuss how plant-based foods can promote a healthy gut and ease common digestive problems.
• Week 7: Healthy Blood Pressure + Celebration (Thurs, Feb 20)
  Discover how a plant-based diet can help prevent and reduce hypertension, the leading cause of premature death in developed countries. We’ll celebrate your achievements and close the program with a final cooking demo and group reflection.

Attend all 7 classes for a chance to win Dr. Neal Barnard’s 21-Day Weight Loss Kickstart!