Resources & Quizzes
Recommended websites
UnlockFood - Free resources, meal planning tools, dial a dietitian
Eat Right.org - The United States Dietetic Association
Cookspiration - Recipes and grocery lists (phone app option)
Center for Science in the Public Interest - Excellent articles on all health and nutrition topics
Am I Hungry - Mindful eating tips
Eatracker - Free eating and exercise tracker
Calorie King - Food database to look up nutrition facts
Your Healthy Weight - Dairy Farmers of Canada resources
Myfitnesspal - Exercise and eating (phone app option)
Ellyn Satter - Feeding with Love and Good Sense for Children
Fitday - Food/activity site
Leslie Beck - Author, RD and nutrition writer for the Globe and Mail
Jean Lamantia - Nutrition and cancer survival
Audio
Test against Love: interview with Elizabeth Gilbert.
Awareness of Breath: Here's a short video describing the Alternate Nostril Breathing that we tried together
Body Scan (20min)
Body Scan Tame anxiety (8min)
Body Scan (3min) - (Also see Apps: Buddify, Calm, Headspace, Insight Timer).
Jon Kabot Zin Breath and Body Scan (20min)
Oprah and Deepak 21day meditation challenges
Deepak Chopra - Heart Meditation (45min)
Authors & Books
Jon Kabat-Zin: Full Catastrophe Living
Dr. Christiane Northrup: Women's Bodies Women's Wisdom
Dr. Clarissa Pinkola Estes: Women Who Run with The Wolves and The Joyous Body
Heidi Smith: Food, Hunger and Habits
Recommended Service Providers
Vitality at Work: Thriving Workplace Programming
Bigelo Flooring - Did the floors and backsplashes in Heidi's Kitchen!
Sandra Brooks Executive Coaching
Milisa Burns: Making Room for You. Professional Coaching. Feminine Power Circles and Retreats.
Quizzes
Free Character Strengths Quiz - questionnaire to rank 24 strengths
VideOs
Introduction to Mindful Eating (9 min)
What is Mindfulness: Jon Kabot Zin (5min)
Mindful eating Exercise (5min)
Dieting Cycle vs Mindful Eating Cycle: Dr. Michelle May TEDx (15 min)
Review “Self Regulation" since it is so integral to habit change. Discusses the value of self control in children, adults and relationships (6min).
4-7-8 Breathing: Dr. Andrew Weil (3min)
1min meditation instruction: Deepak Chopra (4min)
Do nothing for 2 minutes: 120 seconds of quiet ocean scene. No narration.
Strengths approach - The Science of Character (8min)
"What's in the way, is the way": Mary O'Malley 30min interview about her incredible books. If you like this woman, check out her website: https://www.maryomalley.com/
Woman, Food and God. Check out Oprah's Super Soul Sunday interview: Geneen Roth
Self Compassion exercise using a picture of yourself as a child - Watch this short video to see it explained (4min)
Should I do SoulCollage? (30min)
Brene Brown: Guilt vs Shame - Over 7million views it's so FULL of wisdom.
Watch Brene Brown’s hilarious follow-up talk about "Listening to Shame"
Mindfulness on '60min': Anderson Cooper interviewing Jon Kabot Zin (13min)
Other Resources
5 min "Self Compassion Break" from Kristen Neff's website.
"The Body Keeps the Score" - author Bessel Van der Kolk discusses how we hold trauma in our body. He mentions at the end of this video how body movement such as yoga and QuiGong can be more effective at treating trauma than medication. (7min)
Article: Create Better Days with Empowering Routines and Loving Rituals: "Rituals remind us of our own sacredness". A reminder to honour our "loving companion" - our body... that is working 24/7 to keep us going.
Article: “This is What Self Care Really Means”
Boundary setting for those things that we are not necessarily "drawn to" but are tough choices that our body needs us to make. I love this quote from the article: "True self-care is not salt baths and chocolate cake, it is making the choice to build a life you don’t need to regularly escape from."