We have brought together in one place all the materials that are included in the programme and are essential for its effective implementation. These materials are conceptually and contextually integrated into the individual lessons and the workbook.
Gradiva bomo med programom postopoma dodajali, saj se je izkazalo, da je to bolj učinkovito in pregledno. Tako boste vedno imeli dostop do najnovejših informacij in materialov, ki jih potrebujete za uspešno sledenje programu. Ker želimo prispevati k varovanju okolja, vam priporočamo, da gradiva prebirate na računalniku ali tablici.
Health measurements and questionnaires - before and after the programme
E-book
Delovni zvezki
Nakupovalni seznam in recepti
Cards and summaries
We've put together cards and summaries so that you have all the key materials and concepts in one place and quickly at your fingertips. Our cards are designed to give you easy and quick access to the most important information to help you learn effectively and put what you learn into practice, and we'll be adding cards as we go along.
Krvni sladkor in ketoni
59 names for hidden sugars in processed foods
Added sugars in processed foods are concentrated sweeteners that improve the taste of foods but do not contribute essential nutrients and reduce their nutrient density. The most common sources are sucrose and high fructose corn syrup, but there are many other forms with different names that are often not recognised as sugars. Even natural sweeteners such as maple syrup and agave nectar are still added sugars that contribute little or no nutrients.
Suggestions for better sleep
For better sleep, make three to four changes, such as avoiding stimulants (alcohol, caffeine) and stimulating activities before bed and establishing a relaxing evening routine. Plan your sleep by going to bed and waking up at the same time every day, avoiding late aerobic exercise, meals and drinks before bed, and creating a relaxing environment with dimmed light and appropriate temperature. If you suffer from insomnia, try relaxation techniques such as reading in low light, using herbal teas and supplements (melatonin, magnesium), avoiding electromagnetic fields and using natural pillows.
Conscious breathing
Shallow breathing can cause tension and fatigue, while diaphragmatic breathing reduces stress and improves energy by activating the parasympathetic nervous system. Abdominal breathing, also known as 4-7-8 breathing, is an effective way to manage stress and anxiety, improve concentration and relax the body. By regularly practising this technique, which involves slow, deep breathing with a focus on the breath, you can more easily manage stressful situations and negative emotions.
Setting targets to change habits
Changing habits to improve health requires active thinking and planning to stay motivated and on track. Setting tangible goals that are specific, measurable, achievable, realistic and time-bound (SMART) is key to successful behaviour change. It is important to divide goals into short and long term and to follow them up with clear steps and time frames to keep motivated.
Integrating visualisation to achieve personal and health goals
Focused mindfulness is a practice that involves imagining oneself in a calm environment using all the senses to achieve relaxation, reduce stress and improve mental flexibility. This practice, similar to meditation, allows the manipulation of emotions and physiological responses through imagery, leading to better emotional states. To practice mindfulness effectively, it is important to set clear goals, use imagination to create positive visualisations and experiment with different sensory stimuli.
Gratitude diary
Gratitude brings many benefits for our body and mind, including lower stress, better quality sleep and a stronger immune system. Keeping a gratitude journal helps to recognise and express gratitude for the small and big things in life. We recommend that you take at least 15 minutes each day to write down what you are grateful for and incorporate it into your daily routine. Various scientific studies also confirm that a regular practice of gratitude improves overall quality of life and psychological well-being.
Meditation
Meditation is a mind-body practice that helps to calm the mind, focus attention and increase inner awareness. Regular meditation has many benefits, such as reducing stress, improving sleep, lowering blood pressure and increasing an overall sense of well-being. One of the most commonly practised types of meditation is mindfulness, which helps to focus on the present moment. Scientific studies show that regular meditation can reduce levels of the stress hormone cortisol by up to 20%.
Self-awareness
Self-awareness is the process of paying attention to your emotions, needs and physical state, leading to better self-management. Regular practice of self-awareness enables conscious choices that can improve health and well-being. Methods such as breathing exercises, mindfulness and meditation help to develop this skill. Research shows that a high level of self-awareness reduces stress and improves overall quality of life.
Readiness for change
Readiness to change is a key process in creating healthy habits, involving several stages: pre-contemplation, contemplation, preparation, action and maintenance. Understanding these phases helps to successfully change behaviour and achieve long-term goals. The Stages of Change model, developed by psychologist James Prochaska, is effective in managing a variety of behavioural challenges. Scientific research shows that individuals who follow these stages achieve better results in long-term behaviour change.