Skyterra Nutrition at Home
Week One
Welcome to the first week of Skyterra Nutrition at Home!
Congratulations on taking this initial step toward enhancing your health, quality of life, and overall well-being. This program is meant to be a guiding resource as you work through your tasks over the next six weeks.
Week One is an opportunity to become comfortable with the structure of the program and to clarify your intentions and goals for the next six weeks and beyond.
Below is a glimpse into this week’s lineup. Over the next seven days you’ll complete five tasks:
- Participate in a guided mindful eating experience
- Spend time decluttering your kitchen
- Consume breakfast on a daily basis
- Start implementing the Skyterra Plate for dinner
- Write a journal entry about your intentions and goals
Mindful Eating Task
1. Participate in a guided mindful eating experience
This first week, we encourage you to practice mindful eating at least once per day. You choose which meals or snacks you use to practice. If you have never practiced mindful eating, challenge yourself by slowing down one of your meals by five to 10 minutes. To bring clarity to what you are experiencing, print out the Mindful Eating Plate to keep in your kitchen for future use.
Next, join Skyterra’s Lead Dietitian Lindsay Ford for a 15- to 20-minute guided mindful eating experience. You’ll need the following to participate:
- A hike bite or piece of a granola bar
- Four to five small chocolate chips (bittersweet chocolate or 60 to 70 percent cacao)
- Three to four berries or dried cranberries.
This experience provides an opportunity to gain awareness and valuable insight into your connection with food.
Watch this video to experience the guided mindful eating practice:
Culinary Task
2. Spend time decluttering your kitchen
This week consider switching up your environment and changing your various food storage spaces. If you need ideas on how to gather essential ingredients, equipment, and more into your kitchen, check out the Nutrition and Culinary Section here.
Watch this video and take time to declutter your kitchen:
Nutrition Task
3. Consume breakfast on a daily basis
Having breakfast on a daily basis has been linked to greater intake of fruits, vegetables, dietary fiber, and less risk for binge-eating and overeating later in the day. Your breakfast streak task will exist for the entire six weeks as part of your daily streak. Ideally, breakfast happens within two hours of waking. Two of our favorite breakfasts to make are Overnight Oats and Blueberry Oat Muffins with eggs and fruit.
4. Start implementing the Skyterra Plate for dinner
The Skyterra Plate helps bring clarity to food balance and portion sizes. This week, prioritize using the Skyterra plate for every dinner. Adding more vegetables at dinner is a great place to start.
Watch this video and follow the Skyterra Plate for all dinners:
Journal Task
5. Write a journal entry about your intentions and goals
Every journey starts with the first step, and that is exactly where you are now: Week One!
Take time to journal about your intentions and goals for this six-week course. What inspired you to join this program? Use this time to reflect on what is and what is not working for you. For example, you may feel great about how much water you drink, but you’d love to eat more vegetables. Take the time to add as much detail as possible. How do you want to feel at the end of Week One? Week Six?