Welcome to your wellness renewal journey!
created by
Tasha Hernandez, CRNP, MSN, health and wellness consultant
Table of Contents
LIFESTYLE PROGRAM
1
Welcome Letter
3
About Tasha
7
The Keys To My Success
9
What is Functional Medicine?
10
Working with a Functional Medicine
11
Practitioner The WELLthy Woman Method
13
Consultation Topic Outline
14
The Wellness Renewal Method Success Timeline
15
Your Personalized Timeline
16
Welcome Letter
NUTRITION GUIDELINES
18
Your Nutrition Plan
20
What Is Gluten?
21
Paleo Nutrition
24
One Week Paleo Meal Plan
48
Autoimmune Paleo Diet
49
One Week Autoimmune Meal Plan
51
The Autoimmune Paleo Diet — Quick Start to Reintroducing
52
Foods What Does a Food Reaction Look Like
54
A Healthy Modified Mediterranean Diet
60
Water/Hydration
69
Protein Intake
70
Why Eat Organic Food?
71
Cruciferous Vegetables
73
Meal Preparation Tips
74
Eat The Colors Of The Rainbow
75
Dietary Fats
77
Understanding Glycemic Index and Glycemic Load
81
Health Benefit Of Nuts
83
Facts On Refined Sugars
84
Fermented Foods
86
Lectins
87
Reading Labels
89
Genetically Modified Foods and Ingredients
92
Inflammation
103
General Tips For Eating Out
104
Gluten Free Low Glycemic Meal Plan
105
Kitchen Tools
106
DIGESTION
108
Digestion Overview
110
What Is Leaky Gut
112
The Six “R’s” Remove, Replace, Reinoculate, Repair, Rebalance, Retest
113
Top 5 Tips For Eating With Awareness
114
Probiotics
115
Vagus Nerve
117
Herxheimer reaction
118
PURIFICATION GUIDE
122
General Tips For Decreasing Toxins In Your Environment
124
Avoid Toxins In Your Personal Care Products
126
How To Make Non Toxic Household Cleaning Agents Sources
127
Of EMF Exposure And How To Avoid Them Removing
129
Plastics From Your Environment
133
HORMONES
136
The Adrenal Glands and Adrenal Exhaustion
138
An Overview Recovering From Stress
141
Reduce Stress By Taking Control
142
How To Handle Stress
144
Simple Breathing Exercises For Stress Management
145
Your Sleep
146
Suggestions For Better Sleep
147
Improve Your Body’s Circadian Clock
150
Your Attitude And Outlook
151
Hormone Summary
152
MOVEMENT
157
Your Movement Plan
159
Physical Activity
160
The 5 WELLthy Movements
163
Neutral Body Positioning At A Computer Work
164
Station Get Out In Nature
165
MEDITATION AND MINDFULLNES
167
7 Steps to a Successful Meditation Practice
169
Types of Meditation for Beginners
172
Self-Love Practices
175
How to Manage Restlessness and Impatience During Meditation
177
How Meditation Can Help With Anxiety
180
99 Reasons to Start Meditation
182
The Neuroscience of Mindfulness Meditation
184
Mindfulness Meditation
186
30 WAYS IN 30 DAYS
188
Day 1: Guided Imagery & Gratitude
190
Day 2: Resetting Your Sleep & Wake Schedule
191
Day 3: Rebounding for Better Health
192
Day 4: The Infamous Squatty Potty
193
Day 5: It’s All About The Signal You Send The Cell
194
Day 6: Communication Styles
195
Day 7: Better Oral Health
196
Day 8: Simple Ways to Reduce EMF Exposure
197
Day 9: Healthy Hydraytion Habits
199
Day 10: Why You Should Be Eating Organic
200
Day 11: The Power Of A Cold Shower
201
Day 12: Be A Kid
202
Day 13: Give Without Any Expectations
203
Day 14: Pay It Forward
204
Day 15: Forgive But Don’t Forget
205
Day 16: Declutter Make Way For New Opportunities
206
Day 17: Listen To Audiobooks
207
Day 18: As Is The Macrocosm So Is The Microcosm
208
Day 19: An Easy But Powerful Challenge
209
Day 20: Intermittent Fasting
210
Day 21: The 5 Love Languages
211
Day 22: How To Motivate Others
212
Day 23: Grounding
213
Day 24: Essential Oils
214
Day 25: Getting the Right Blood Work
215
Day 26: Being A Good Giver And Reciever
216
Day 27: Use This Instead Of The Microwave
217
Day 28: Cleaner Cleaning Products
218
Day 29: The Most Effective Healing Tool
219
Day 30: The 3 Golden Rules To Healing
220
The Wellness Renewal Method Success Timeline
1
2 3 4 5 6
7 8
9 10
Welcome to The Wellness Renewal Method! Your first step is to schedule your initial consult and complete the recommended testing — the test kits will be shipped directly to you and you will be given instructional videos on how to complete the tests.
If you have had any lab work done within the past two years, that you would like reviewed, you can upload the documents directly to the IntakeQ thread in your secure portal.
Schedule your recurring weekly or bi-weekly consults now to ensure you reserve your preferred day/time.
The test results take about 2–4 weeks to come in. In the meantime, work on implementing any dietary and lifestyle strategies discussed during your consults.
Once your test results are in, you will receive a private video interpretation link of the results -- feel free to watch this a few times and get familiar with the information that is presented. This way, you can come prepared with questions for your lab review consult, so we make the most of our time together.
Use the messaging feature inside Voxer (@wellnessrenewal24) to ask any clarifying questions you have. You can also use your practice better client portal to send messages.
Start and follow your supplement schedule, as recommended, along with your personalized nutrition and lifestyle recommendations.
Make sure you have your recurring weekly or bi-weekly consults scheduled for accountability, support and refinement of your protocol.
Please fill out your monthly tracking form to ensure we are on track in reaching your health goals.
Be sure to share your wins!
The best is yet
to come...