Nutrition & Cooking Demo Topics
Live or On-Demand | 60 minutes
1. Eating for Energy
Many employees find themselves reaching for coffee throughout the day to stay awake or experience an afternoon slump in energy, or struggle to stay alert and energized. This class covers which foods boost energy throughout the day, the case for breaking up with coffee, and how to plan meals and snacks that will increase rather than decrease energy and productivity.
2. Staying Satisfied & Energized
Learn about how the trifecta; Proteins, Fats and Fiber are the key to staying truly satisfied and energized throughout the day.
3. The Importance of a Healthy Microbiome
The human microbiome is home to trillions of bacteria that impact our overall health. An imbalance in the composition is linked to nearly every disease developing today. This class covers suggests certain foods employees might remove in favor of more healing ones in order to diminish symptoms and increase longevity.
4. Metabolic Health
Metabolism is what describes all the chemical reactions in the body that keep us alive and functioning. Employees will learn about the process of turning calories into usable energy, how to boost your metabolic rate, and not only maintain a healthy weight but natural also energy and high brain functionality.
5. Foods for Detoxification
Toxins are associated with weight gain, fatigue, cancer, metabolic disease, neurodegenerative disease, and more. There are many things we can do to decrease our toxic load. In this class, employees will learn about powerful foods and lifestyle tips that will help increase their ability to detox.
6. Inflammation & Anti-Inflammatory Foods
Inflammation is natural in the body but when it becomes chronic, it can be very dangerous for our health. There are foods that promote inflammation and others that combat it. Keeping inflammation low a key to limiting disease and boosting health so employees can look and feel their best.
7. Eating for Eye Health
Food can have a huge impact on eye health. Paired with lifestyle interventions, certain foods have been shown to both prevent and reverse eye problems and improve eyesight. This class empowers employees to care for their eye health and emphasizes which foods they should focus on to do so.
8. Heart Health
What we eat directly influences the health of our heart. Incorporating a few heart-healthy foods into our diet is key to providing it with the nutrients that it needs to stay strong, healthy and ward off one of the top diseases!
9. Eating for Sleep
What and when we eat can have a direct impact on our sleep quality and quantity. Employees will learn why sleep is so crucial for health and which foods and nutrients can help improve sleep. The nutritionist will discuss lifestyle tips and tricks to improve sleep hygiene and ability to sleep through the night so employees wake up feeling refreshed in the morning.
10. Healthy Weight Loss
Natural, healthy weight loss is a journey, but it doesn’t have to be so confusing! This class offers tips on what to keep in your kitchen and what to make sure to incorporate into your meals to help shed the weight, feel satisfied, and most importantly keep the weight off!
11. Eating for Brain Health
Learn how to eat for optimum brain health. Brain health is implicated in everything from mood, energy, and focus to the development of neurodegenerative diseases such as Alzheimer’s.
12. Eating to Reduce Burnout
Learn how to eat for optimum brain health. Brain health is implicated in everything from mood, energy, and focus to the development of neurodegenerative diseases such as Alzheimer’s.
13. Eating for Stress and Anxiety
There is so much you can do through diet and lifestyle to be resilient! In this class, employees will learn which nutrients and foods to focus on to help decrease stress and anxiety, and lifestyle tips and tricks to help de-stress. Includes delicious, stress-reducing dishes to help employees feel at ease.
14. Keeping Stress Low + Healthy Comfort Foods
We all get stressed! Both on the daily and around certain times of year. Keeping the body in an overly stressed state can be very detrimental to our health. Employees learn how to use food to de-stress in a healthy way.
15. Healthy Foods for Kids
Kids are notorious for being picky eaters and not wanting to eat healthy foods. That can be a barrier for their parents’ health journey. In this class, employees learn how to get their kids on board the healthy eating train, and why it’s especially important for them to be well-nourished.
16. Aging Gracefully
Getting older is inevitable, but there are many scientifically proven ways we can increase our longevity using food and lifestyle practices. This class covers which foods and nutrients can help increase longevity and make the aging process easier. Includes recipes to help employees age well.
17. Plant-Based Proteins
This class covers why protein is so important, how to get enough protein on a plant-based diet, how to decrease gastrointestinal discomfort from eating beans and legumes, and why it is imperative to eat a plant-based diet made of whole foods rather than processed ones.
18. Cutting & Cooking Veggies
Employees will learn how to cut different vegetables, discover different cooking techniques, and find out how to prepare veggies to preserve their nutrients. These are skills that can make healthy eating at home truly enjoyable and easy!
19. Getting in Your Greens
Employees will learn how to cut different vegetables, discover different cooking techniques, and find out how to prepare veggies to preserve their nutrients. These are skills that can make healthy eating at home truly enjoyable and easy!
20. Smarter Smoothies
Smoothies can be a great addition to a healthy diet. Employees learn how to make smarter smoothies that maximize positive health benefits and nourishment for your body. They will also come away with tips for meal prepping smoothies, making them creamier, and naturally sweetening them!
21. Easy Ways to Eat More Greens
Leafy greens are one of the best sources of nutrients that you can eat to nourish and support your body’s health. Learn easy ways that you can incorporate them into every meal of the day! Recipes include Thai-Inspired Chickpea Red Curry and a Breakfast Frittata.
22. Power Proteins
Amino acids are essential to have a healthy functioning and strong body. But do we need them daily? Do they need to be animal products? Which are best and worst when it comes to our health? Watch this video to learn more and discover some easy ways to cook them up!
23. Healthy High Fiber Desserts
Eating more fiber doesn’t have to be hard – in fact, it can be fun! Employees learn about fiber and its importance to their health. They will also learn how to meet their daily fiber intake easily with delicious, healthy high fiber desserts that the whole family will love.
24. Meal Prepping and Batch Cooking
Learn what meal planning and batch cooking are, how they can save time and money, and ultimately make your life easier! This class covers a framework for planning weekly batch cooking and discusses tips and tricks to help make it quicker and easier. All of the recipes can be doubled (or tripled) depending on how many people are in the employees’ household.
25. Cooking on a Budget
This class includes tips and tricks to shop and cook on a budget using ingredients employees typically have on hand, and in more ways than one!
26. Freezer-Friendly Meals
Frozen healthy meals can make life so much easier. They save time in the kitchen, limit the stress around ‘what’s for dinner’, and help us eat more nutritious meals at home rather than eating out. Employees learn how to make a grab-n-go frozen breakfast, a delicious dinner, and a 4-ingredient sweet treat.
27. Easy, Healthy, & Comforting Instant Pot Soups
In this Instant Pot-inspired class, employees will learn how to make easy, healthy, and comforting soups that the whole family will love.
28. Pantry Cooking 101
It’s always a good idea to keep the pantry stocked with non-perishable items to pull together meals without having to go to the grocery store. This class reveals the best ingredients to keep on hand so employees are always prepared. Plus, the nutritionist will show employees how to cook some delicious, healthy pantry meals they can easily make once they have all their pantry staples on hand!
29. Healthier Homemade Takeout
Learn how to make healthier versions of some classic go-to takeout dishes with recipes that put a tasty spin on some classics.
30. Setting Intentional & Realistic Health Goals
Setting goals that are less rigid and instead thinking about positive, big picture intentions can be the key to dietary success! Employees will come away with healthy ideas to focus on when transitioning into a new year – or anytime!
31. Healthy Holiday Classics
Learn some easy twists on traditional holiday favorites. Discover how to increase nutrient density on your table this year and feel balanced while still enjoying some treats!
32. Healthier Holiday Treats
This class offers a healthier take on fun winter-holiday treats. Plus, employees will learn how to customize one of the recipes and turn it into a cute and easy holiday gift that’s perfect for friends or family. Let’s get baking!
33. Warming Foods for Winter
If you’re feeling the cold this winter, this class is for you! We’re talking all about warming foods to help you stave off the cold this winter, and how to tap into your body’s amazing ability for creating warmth. We’ll cook some delicious heating food and touch on some Ayurvedic and Traditional Chinese Medicine nutrition tips for helping you stay warm!
34. Seasonal Fall Cooking
Changing from summer to fall means our diet should change as well. In this session, employees will learn how to shift their diet from summer foods to fall foods while nourishing their body.
35. Healthier Dishes to Make for a Barbecue
We all love a good barbecue, but traditional foods we find at a BBQ aren’t always the healthiest. Employees will learn how to make delicious, healthier dishes for their next BBQ that will have everyone coming back for more!
36. Healthy Mexican-Inspired Recipes
Learn how to make Mexican-inspired meals that are family-friendly, full of flavor and easy to make!
37. Cooking to Improve Mental Health
The food you eat has a profound impact on how your brain functions and the state of your mental health. Join our nutritionist in the kitchen to learn what foods to focus on for optimizing mental health, and learn how to make some delicious and nutritious meals that will help you improve your energy, mood, and resilience to stress.
38. Overcoming Burnout & Boredom in the Kitchen
Feeling burnt out with cooking and trying to eat healthier? Getting bored with your meals? Employees will learn some simple but highly effective tools and strategies to help re-inspire them in the kitchen and get back on track for success!
39. Smart Snacking for Better Energy
Skip the afternoon coffee and learn how to snack smarter during the workday! In this class, we will cover how to choose the right food and nutrient pairings to increase energy levels, improve productivity and focus, and support a healthy body.
40. No-Cook Plant Powered Summer Sides
On the hottest days of summer, most of us don’t want to turn on the stove or oven. However, this time of year brings an abundance of gorgeous produce at its peak to take advantage of! This class will inspire employees to make some new fresh side dishes that require no heating.
41. Eat Your Veggies & Herbs!
Vegetables and herbs are among the healthiest foods on the planet, but most people don’t eat nearly enough. During this cooking class our nutritionist will show you how to incorporate a variety of delicious vegetables and herbs into different recipes that are also packed with healthy protein to keep you energized and satisfied throughout the day.
42. Boost Health with Summer Berries
Berries are one of the healthiest foods on the planet, filled with an abundance of nutrients and antioxidants! They are also in season and widely available during the summer season. Learn how to easily incorporate more berries into your life with simple delicious recipes to boost health and fight disease.
43. Easy Ways to Eat More Vegetables
Struggling to eat enough vegetables? Eating 3-5 servings daily is a great and important healthy habit to practice for optimal health, longevity, and disease prevention. Employees will learn creative and delicious ways to easily up their daily vegetable intake.
44. Foods That Fuel You for Physical Activity
Physical activity is one of the most important things you can do for health, and you need to ensure you’re fueling your body with the right foods for your activities! In this cooking class, you will learn how to make delicious recipes that will help fuel you up for your physical activities so you can perform with energy and strength. You’ll also learn about foods that will help refuel you after you’re done to help your body recover.
45. Reinvigorate Your Goals
Oftentimes we have the best intentions in new year’s goal setting, but a few months in we’re starting to drag. This class will give you pointers to get back on track and retool your goals to ensure you’re set up for success – all within the context of learning to get more plants in your diet. You’ll learn to prepare a variety of amazing healthy dishes using the same ingredients but different techniques!
46. Nutrient-Dense Snacks
In this class, employees will learn how to make three nourishing and delicious snacks that feature the abundance of local produce available via farmer’s markets and gardens this time of year.
47. Love Your Heart Every Day; Love Your Meals Every Day
Learn to easily integrate heart healthy ingredients into your meals every day. Discover how vibrant ingredients bring flavor, color, and texture to your plate and just happen to be good for your heart, too. Take away tips and tricks to help you up your game in the kitchen. Employees will learn a recipe template rather than a strict recipe, so they can understand how to make their own variations.
Nutrition Talk Topics
Live or On-Demand | 45-60 minutes
1. Diets, Food Labels & Nutrition Labels
Confused about what to eat or what diet to try? This talk covers why everyone is so confused about nutrition, how to know if something is actually healthy or not, and how to read and understand food labels and nutrition labels.
2. Functional Medicine Approach to Covid-19
The COVID-19 pandemic has shed light on the importance of prioritizing our health and strengthening our immune systems. In this nutrition talk, employees will learn about the importance of gut health and diet for improving immune resilience. The presentation also covers a number of different vitamins, minerals, and nutraceuticals that can help bolster your immune system. Employees will come away with important lifestyle changes they can implement to improve their overall immune health.
3. Mindful Eating & Weight Loss
Learn how to eat more mindfully, why it’s important for optimal health, and how it can break the dieting cycle and help us lose weight long-term.
4. Answers to the Most Common Nutrition Questions
Which foods help you lose weight? Should you try keto? Do you need to count calories? What is the best diet to try? What should you eat before and after a workout? Should you do a juice cleanse? Is intermittent fasting for you? These are some of the most popular nutrition questions out there. Chances are, your employees have some of these same burning questions. This talk will help answer them.
5. Understanding and Honoring Hunger
In this talk, our nutritionist shares why traditional diets are damaging to our understanding of hunger and our relationship with food and body. Employees will learn what hunger is, what influences it, why it’s not a one size fits all, and how to honor it with intuitive eating strategies so you can properly nourish your body for optimal health.
6. Vitamins, Minerals, & Supplementing
Learn about vitamins, minerals, and supplementing. Employees will walk away feeling more knowledgeable about these different nutrients and the functions they serve in the body, as well as how to incorporate different foods to help reach daily requirements.
7. Healthy Snacking
Everyone loves snacks! But are your snacks loving you back or are they making you more tired and hungry? This nutrition talk covers why snacks are important, and how to make sure your snacks are keeping you satisfied and giving you lasting energy throughout the day!
8. Secrets of Longevity from the Blue Zones
The Blue Zones are the regions of the world with the longest living populations and highest rates of people over 100. This talk explores their lifestyles and eating habits to discover the secrets of what may be helping them live longer and healthier.
9. Whole Grains 101
What are whole grains? How can they be identified? Are they healthy? Learn the answers to these questions and more in this informative nutrition talk all about whole grains. Employees will learn easy ways to include them in their diet.
10. Fueling Yourself to Crush Your Athletic Goals
Whether employees are looking to start going to the gym regularly, hitting the mountain this weekend, or training to run a marathon, it’s important to fuel our body with the appropriate foods and drinks that will give you the energy you need to crush our athletic goals. This class covers how employees can fuel their body to set themselves up to “go for the gold” in their athletic adventures!
11. How to Make Healthy Eating Easier
Eating healthier sounds great, but it can also feel difficult for many people. During this nutrition talk, employees will learn ways to start eating healthier that won’t complicate their life, as well as healthy eating hacks and cooking tips to make the journey to healthy eating easier. Employees will come away with the message that eating healthy doesn’t have to feel difficult, motivating them to implement these nutrition hacks into their own lives.
12. Foods for Sleep
Sleep: we all love it, but many of us struggle to get enough. This talk covers why sleep is so important to prioritize, and how to optimize your sleep using food and lifestyle practices so you can wake up feeling energized, refreshed, and ready to conquer the day!
13. Support Your Mental Health With Food
What you eat has a powerful influence on the state of your mental health. A poor diet can contribute to poor mental health, but a healthy diet can improve your mood, resilience to stress, and sense of wellbeing. In this nutrition talk, you will learn how to choose foods that contribute positively to your mental health and will learn how to improve your gut health, blood sugar, and inflammation to help you improve your mental health.
14. How to Stop Stress Eating
Biologically, eating reduces the discomfort of stress, so it’s no wonder that according to the American Psychological Association, 38% of adults have overeaten or chosen unhealthy foods in response to stress in the past month. Gain insight into your own eating behaviors and how to improve them to optimize health in this interactive and food-shame-free webinar.
Learning Objectives:
- Develop self-compassion for your own eating behaviors by understanding the physiology of stress eating.
- Identify your personal stress-eating triggers.
- Create a plan to care for yourself without food and increase resilience to stress.
15. The Science of Weight Management
It seems everyone has an opinion on whether weight loss is important for health and if so, how to go about it. Join Registered Dietitian and Certificate holder in Adult and Pediatric Weight Management, Cassie Christopher, as she demystifies the science of weight loss and shares evidence-based practices to help you reach your goals.
Learning Objectives:
- Compare and contrast the philosophies of “weight loss” vs. “weight management”.
- Describe the current research on optimal eating and lifestyle for weight loss and weight maintenance.
- Define weight-neutral approaches to healthy living.
- Define weight stigma and fatphobia and how they impact the health of people living in larger bodies.
16. Is Emotional Eating Sabotaging Your Efforts to Eat Healthier?
Self-sabotaging healthy choices is a common frustration and many people believe they have their own lack of willpower, poor habits or mindlessness to blame. In this presentation, we will explore how emotional eating may be showing up in your life and discuss proven strategies to increase emotional resilience without indulging in food in order to optimize eating habits.
Learning Objectives:
- Define emotional eating and describe how it commonly shows up.
- Understand the impact of emotional eating on emotional resilience and health.
- Describe how common solutions for eating struggles end up making emotional eating worse.
- Understand the steps needed to heal emotional eating and make consistently healthy eating choices.
17. Meal Planning for Financial Wellness
Meal planning is one of the best ways to save time and money, while also improving your health. Join our nutritionist for this nutrition talk all about meal planning, and learn how to easily implement it in your own life to help with your physical and financial wellness goals.
18. Meal Plan Without Overwhelm
Logically, it makes sense that planning meals in advance can lead to better nutrition and reaching your goals. And yet, the effort required to meal plan often makes it too overwhelming to even start. In this presentation, you will learn why meal planning is so beneficial, the top myths about meal planning that are holding you back and practical tips and tools so you can meal plan without overwhelm.
19. Kickstart Your Health
Watch this nutrition class to learn how to kickstart your physical activity and fuel yourself before and after your workouts to feel your best. You will learn how to motivate yourself for your physical activity, which foods are best for physical activity, how to recover after your physical activity, why hydration is so important, and if you should be fasting or using protein powders for your workouts.
20. Nutrition and Lifestyle Therapy to Prevent Chronic Disease
Discover evidence-based nutrition and lifestyle approaches to prevent chronic diseases such as heart disease, high blood pressure, diabetes, and cancer. Learn to separate sensible facts from fads, and how to effortlessly add in disease-preventing foods and behaviors into your life.
Plus: We can customize this presentation to include specific biometric screening data that your company uses in wellness initiatives in order to help your employees understand their data and create actionable plans to improve their health. We can also add additional time for Q&A with a Registered Dietitian Nutritionist.
Learning Objectives:
- Define chronic disease and identify several common chronic diseases.
- List at least 3 risk factors for developing chronic disease.
- List at least 2 evidence-based nutrition strategies to reduce the risk of chronic disease.
- List at least 2 evidence-based lifestyle changes to reduce the risk of chronic disease.
- Implement one behavior change strategy to improve your health.
21. Should You Choose a “Non-Diet” Approach to Health in 2023?
Non-diet approaches to health, such as Intuitive Eating and Health at Every Size, are gaining popularity as people ditch food rules and body shame in favor of restoring a healthy relationship with food and body that allows for consistent healthy choices. Find out what this non-diet movement is all about and if it’s a good choice for you.
Learning Objectives:
- Define weight bias and the impact it has on health.
- Define 2 pros and 2 cons for the non-diet movement.
- List the 4 tenants of Health at Every Size
- List the 10 principles of Intuitive Eating
- Define and give an example of mindful eating.
- Identify one action to take to get started with a “non-diet” approach.
22. Food and Mood, What’s the Link?: Nutrition for Mental Health
Let’s be clear, food is not a cure for mental illness. And yet, specific nutrient deficiencies and the Standard American Diet are consistently correlated with increased risk of depression and anxiety. Discover the link between blood sugar and mood, and simple strategies to improve your nutrition.
Objectives:
- Define depression and anxiety and list one nutrient deficiency that is related to each condition.
- Describe the role of blood sugar in mood management and how to stabilize blood sugar throughout the day.
- List several mood-boosting foods and simple strategies to incorporate them into your life.
- Bonus: Describe the role of physical activity in regulating mood and improving mental health.
23. Nutrition for Heart Health
Heart disease is the leading cause of death in the United States. In this nutrition talk, you will learn the best nutrition and lifestyle interventions to help you keep your heart strong and healthy so that you are empowered to help prevent heart disease. Watch this video to learn the important tools you need to live a heart-healthy life and show your heart some love!
24. Healthy Snacking 101
Did you know snacks can make a huge difference in your daily energy, cravings, mood, and more? Watch this video to learn how to avoid making common mistakes when it comes to snacking, and how to optimize your health using balanced and delicious snacks that you will both enjoy and that will make you feel your best!
25. Snacking for Blood Sugar Balance
We have all heard, we are “what” we eat. In this class, we will explore the details of “how” we eat to enhance energy, metabolism and blood sugar stability. How and what we choose for snacks has a huge impact on how we feel throughout the day, how we sleep and how we clearly we think. This is because blood sugar stability is at the foundation of our overall health and wellbeing. Employees will learn the key habits and macronutrient balance needed to create an even keel in your day and to avoid a blood sugar rollercoaster. They’ll takeaway blood sugar balancing snack recipes to get started right away.
26. Snack for Energy and Joy!
Employees will discover how to create a snack that will provide long-lasting energy and help them to find joy and delight in their day. This presentation will cover the ultimate snack formula for energy and discuss what to do about cravings for food that might bring joy in the moment, but ultimately will zap energy. Grab a snack and join this practical and educational presentation!
27. Heart Health Tips to Live By
In this nutrition-based class, employees will learn tips to reduce their risk of heart disease while decreasing common symptoms. As it turns out, high blood pressure and cholesterol are just two of many health indicators you can monitor to live a long life with a healthy heart!
28. How Gut Health Impacts Heart Health
An essential part of preventing heart disease lies in the gut. As research on the microbiome expands, more is realized about the interconnectedness of the human body. One of the most surprising areas of emerging research is how an unhealthy or imbalanced microbiota is a key driver of cardiac risk. This nutrition talk offers simple tips and daily habits to improve microbiome health and prevent heart disease.