Sina Leslie Smith, LAc, MD/R3set Course Apr 2023

  • $300 or 3 monthly payments of $105

R3set Course Apr 2023

  • 20 left
  • Course
  • 60-day access

R3set your relationship to food in just 3 weeks! Discover what you are eating and how it affects your body in the first week. Work through a guided detox in the second week. In the final week, explore the core tenets of the principles of healthy eating.

Contents

Live lectures:
  • Introductory class: Saturday, Apr 15, 2023 at 10:00-11:00 AM CST
  • Live class times: Mondays 6-7 PM CST (Apr 17 & 2, May 1) and Thursdays 12-1 PM CST (Apr 20 & 27, May 4)
  • The live classes will be recorded for later viewing
  • The recordings and class materials will be available in this platform for 1 month
  • The course finishes on Friday, May 5, 2023

Written lessons:
Each day a new lesson will become available to you through this platform: information tailored to the class + a handout with that day's lesson that you can download and incorporate into your food choices.

You can read these written materials on your own time and at your own pace. They will not disappear once they are available. There is no requirement to login every day.

Bonus materials:
All weeks come with a shopping list, recipe book, and food journal! Easy to use and easy to track your progress. We will also use a medical symptom questionnaire to track the impact that your food choices have on how you feel in your body.

Structure of the course:
  • Week 1: What am I eating?
Macro and micronutrients, phytonutrient spectrum, understanding food labels, overview of metabolism, understanding GMO's and organic vs conventionally grown foods.

  • Week 2: Detox week
Function of the liver, kidneys and skin in detox, anti-inflammatory foods and leaky gut, importance of fiber, cooking to preserve nutrients, power of rest, non-toxic food preparation

  • Week 3: Fundamentals of healthy eating
Microbiome, prebiotics and probiotics, cooking with fats and oils, fermented foods, how to build a better smoothie, cultivating mindfulness in relationship to food, menu planning, food preparation strategies, repurposing leftovers, portion sizes

What previous students are saying:
“This has been such an enjoyable journey: it truly has. Thank you for all of your wisdom and your suggestions. It shows that none of us are too old to learn new tricks. One of your gifts is in making people feel comfortable to ask questions. You never shame anyone; you answer their question and make them feel good about asking.”

“Dr. Smith’s class really validated what I have been doing on my health journey. Learning the mechanics has been so helpful in understanding why we needed to make changes to our food. My mother-in-law’s Alzheimer’s was a constant reminder of what can happen when we eat a high sugar diet. Before changing my diet, I had high cholesterol and high blood pressure. After changing my food choices, it is all gone. Dr. Smith gave us lots of tricks for making food preparation easy. When I don’t eat this way, I definitely feel it.”
 
“I wish I would have learned these things when my kids were small!”
 
“One of the side effects of the class has been enjoying a different kind of cooking than I have done in the past. I’ve always loved to cook but to devise different ways to use lots more vegetables has been really eye-opening for me. I’ve developed a real taste for more vegetables than I used to take in, which has been a real benefit for me.”
 
“We have redone our cooking over the past three weeks. Recognizing that a plain strawberry is delicious, and you don’t need to put anything on it. The tricks we learned have made our lives easier, even as retirees. I’m looking at other grains that I might not have otherwise made and expanding my repertoire of healthy options.”
 
“We picked up lots of valuable nuggets—the importance of fiber, different ways of doing food preparation, bamboo cutting boards—all throughout the course. It will be so much easier now to engage the little ones at the grocery store as we "pick out the rainbow" and teach them to eat in a way that supports them and helps them make generally healthy decisions.”
 
“I really have gotten excited about fruits and vegetables again! I didn’t realize how influenced I had been about food trends like “just eat greens and protein” and “carbs are villainous.” When I look at my fridge, the foods are just so much more appetizing. The food is so much prettier now. Dang, this is great!”
 
“Who knew I would enjoy kale and white bean soup? I love the recipes and am making different choices when I go to my fridge.”



Pre-Course Materials

In here are some goodies to review before the course gets started.

Hint: check out the recipes now so you can grocery shop ahead of time!
Intro to the Course
    Zoom Link for All Live Lectures
      Phytonutrient Spectrum Precourse Materials
        Readiness for Change
          Medical Symptom Questionnaire
            Intro Talk Slides & Recording
              Incorporate the Rainbow
                Sunday: Mindful Eating

                  Week 1: What Am I Eating?

                  Topics include:
                  • Photonutrient spectrum
                  • Mindful eating
                  • How to read a food label
                  • How are food and stress related?
                  • Eating on a budget
                  • Organic and conventional food production, GMO’s, and pesticides
                  • Relationship between activity and food
                  • Talk 1: Overview of metabolism
                  • Talk 2: Macronutrients and micronutrients: what are they?
                  Monday Talk 1: Overview of Metabolism
                    Tuesday: Understanding Food Labels Part 1: Nutrition Facts Labels
                      Wednesday: Understanding Food Labels Part 2: Seals and Claims
                        Thursday Talk 2: Macronutrients and Micronutrients
                          Friday: Understanding Food Labels Part 3: GMO and Organic Designations
                            Saturday: Stress
                              Sunday: Movement and Food

                                Week 2: Detox and Clean House

                                Topics include:
                                • Detox food plan
                                • Cooking to preserve nutrients
                                • Nontoxic food preparation, cookware, and dishes
                                • What is fiber and why do I need it?
                                • Power of sleep and rest
                                • Natural and artificial sweeteners
                                • Intestinal permeability and leaky gut
                                • Anti-inflammatory foods
                                • Self-made skin care
                                • Talk 1: Detox pathways and nutrients
                                • Talk 2: Increased intestinal permeability: Leaky gut

                                Week 2 Recipes: Time to Detox!
                                  Mon Talk 3: Detox pathways + Fiber
                                    Tuesday: Sleep
                                      Wednesday: Cooking to preserve nutrients, avoid toxins
                                        Thurs Talk 4: Leaky gut, anti-inflammatory foods
                                          Friday: Natural and Artificial Sweeteners
                                            Saturday: Heavy Metal Exposures
                                              Sunday: Cruciferous Vegetables

                                                Week 3: Fundamentals of Healthy Eating

                                                Topics include:
                                                • Core food plan
                                                • Microbiome, prebiotics, and probiotics
                                                • Fermented foods
                                                • Cultivating self awareness and mindfulness
                                                • How to build a better smoothie
                                                • Cooking with fats and oils
                                                • Eating seasonally
                                                • Guide to portion sizes
                                                • Talk 1: Microbiome, prebiotics, probiotics, and synbiotics
                                                • Talk 2: Menu planning and food preparation strategies
                                                Week 3: Fundamentals of Healthing Eating
                                                  Bonus Material: Principles of healthy eating
                                                    Mon Talk 5: Microbiome, Prebiotics, and Probiotics
                                                      Tuesday: Cooking with Fats and Oils; Using Nuts and Seeds.
                                                        Wednesday: Build a Better Smoothie
                                                          Thurs Talk 6: Meal Planning, Food Prep Strategies, Using Leftovers
                                                            FRIDAY: Eating on a Budget
                                                              Final day: MSQ, Feedback, Moving Forward