One on One Coaching Program, Phase One 12 Weeks 私人一对一营养健康辅导第一期12周

12 周辅导，12次 线上 （电话或者视频）， 第一次电话60-70 分钟， 第2次到第12次每次45分钟线上沟通 （电话或者视频）

每周一到周五5分钟沟通和上传饮食图片， 教练进行指导 （使用微信或者WHATSAPP）

12周课程需要3个月完成， 频率是每周一次课和鼓励周一到周五打卡。 第一期完成后， 可以选择第二期课程继续辅导。

课程可以包括：（根据学员情况调整进程和速度）

如何补水和电解质

如何清理厨房（食材， 调料， 饮料， 锅和工具） 洛杉矶地区可以家访

如何读食品表

什么是碳水化合物

什么是蛋白质

什么是脂肪

如何搭配碳水， 蛋白质， 脂肪

什么是维生素， 矿物质， 植物营养素， 如何摄取

如果通过饮食平衡血糖

如何做轻断食

如何做生酮饮食

练习健康饮食习惯，饮食速度， 饮食顺序

锻炼时间和锻炼打卡

监测睡眠，提供睡眠质量

监测压力， 改善压力

如何改善肠道菌群： 益生元食品， 益生菌食品， 后生元

如何选择保健品

体检， 肠道菌群监测， 食品不耐受监测， OMEGA 3 指数检测

如何选择食材， 超市指南

如何做每周配餐

如何避免农业， 抗生素和化学有害物质

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12-week coaching program, consisting of 12 online sessions (via phone or video), with the first session lasting 60-70 minutes and sessions 2 through 12 lasting 45 minutes each. Communication will occur via phone or video call.

There will be brief daily communication (5mins) and the uploading of food pictures from Monday to Friday, coach will provide feedback (using WeChat or WhatsApp).

The 12-week course is designed to be completed within 3 months, with sessions scheduled once a week and encouragement to check in from Monday to Friday. After completing the first phase, participants can opt to continue with a second phase of coaching.

The program can include: (adjusting the pace and content based on the student's situation)

• How to stay hydrated and maintain electrolyte balance.

• Kitchen organization and cleanup (ingredients, condiments, beverages, pots, and utensils). In-person visits available in the Los Angeles area.

• How to read food labels.

• Understanding carbohydrates, proteins, and fats.

• Balancing carbohydrates, proteins, and fats in meals.

• Understanding vitamins, minerals, and phytonutrients, and how to incorporate them into your diet.

• Balancing blood sugar through diet.

• Implementing intermittent fasting.

• Implementing a ketogenic diet.

• Practicing healthy eating habits, including eating speed and order.

• Setting exercise times and tracking workouts.

• Monitoring sleep quality and providing tips for improvement.

• Managing stress and implementing stress-reduction techniques.

• Improving gut microbiota with prebiotic foods, probiotic foods, and postbiotics.

• Selecting appropriate supplements.

• Health screenings, gut microbiota monitoring, food intolerance testing, and Omega-3 index testing.

• Choosing ingredients and navigating the supermarket.

• Weekly meal planning.

• Avoiding agricultural, antibiotic, and chemical contaminants.