Body System Reboot &
Creating Your Healthy Self Resources
Additional resources
Disclaimer: The information and materials provided by HealthyChange Scripts are intended to serve as a tool to facilitate lifestyle interventions and are for informational purposes only. Physicians and other healthcare providers who use HealthyChange Scripts are solely responsible for the advice, treatment, and interventions they offer to their patients. HealthyChange Scripts assumes no liability or responsibility for the use, misuse, or outcomes resulting from the use of its products or services. Physicians must exercise their own independent professional judgment and are responsible for ensuring that their use of HealthyChange Scripts complies with all applicable laws, regulations, and professional standards.
Body System Reboot Resources
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Ideal Body Weight Calculator/BMI Calculator/Calorie Calculator >
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Calorie Deficit Calculator: Free on-line calculator that helps you to estimate how long it will take to reach your target weight by following a given calorie deficit.
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Recipe Sites:
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RBitzer.com: Recipes for Insulin Resistance created by Dieticians
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Vegan Meals for Diabetes: Education and 10 meal recipes by a Dietician
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Fiber Content In Common Foods Chart: University Of Michigan/ Michigan Medicine
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Apps:
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Hava: Making it Easier to Eat Better. Take pictures of your food and get information about the nutrition with advice to improve your meals.
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Reading a Food Label
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Meal Prep Websites: Ideas to make it easier to eat healthy food and stay on your plan
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Dietitian Approved Healthy Recipes - The Real Food Dietitians: Can filter recipes for special needs and give you a multi-week plan with a grocery list
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Stress Management:
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The Relaxation Response: Video (4:12 min) Learn different types of breathing exercises to reduce stress and anxiety
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Box Breathing Exercise: Video (2:47min)
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Mindfulness Apps:
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22 Mental Health Apps for Stress, Anxiety, and More: On-line article listing 22 Apps designed for improving Mental Health and reducing stress
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Exercise:
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How to Start Exercising: A Beginner's Guide to Working Out
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Website from the CDC with additional information about guidelines, benefits of physical activity and how to get started
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Growing Stronger: Free Book developed by CDC with exercise log, instructions, motivational information and questionnaires to identify appropriate training levels followed by guided exercise programs (exercise programs begin on page 46)
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Modified Workouts for people with Arthritis: A library of exercise videos on the Arthritis Foundation’s YouTube channel to create customized, safe and effective workouts with joint-specific modification developed and approved by physical therapists.
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Creating Your Healthy Self Resources
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You Tube and Ted Talks:
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Christine Carter: The 1- minute secret to forming a new habit (11:07)
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Forget big change, start with a tiny habit:(17:24) BJ Fogg at TEDxFremont
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Judson Brewer: A simple way to break a bad habit | TED Talk:(9:13) A simple way to break a bad habit
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Creating habits for a successful life: (13:23) Nikki Gingrich at TedxNorthampton Community College
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Strategies to Reduce Stress:Ted Health Audio Collective (16:37)
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Podcasts:
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YouTube/Podcasts:
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5 Ways to Actually Make Your Habits Stick (Evidence-Based) (51:00) Mel Robbins
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Websites:
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Books:
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The Joy Choice: How to Finally Achieve Lasting Changes in Eating and Exercise. Segar, PhD., Michelle (2022).New York: Hachette Books.
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No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness. Segar, PhD., Michelle (2015) New York: AMACOM.
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Tiny Habits: The Small Changes that Change Everything. Fogg, PhD., BJ (2021) Eugene Oregon: Harvest.
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Better than Before: What I learned about making and wreaking habits-to sleep more, quit sugar, procrastinate less, and generally build a Happier Life. Rubin, G (2015). New York: Crown
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Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones. Clear, James (2018). New York: Avery
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