Health Education Classes

I am available to teach classes in the areas of nutrition, fitness, exercise, prevention, and weight control. Education is a very important tool for both equipping individuals and reaching out to the community.

Providing helpful information on various health topics is an excellent way to encourage and empower others. It demonstates a concerned, caring, and porfessional attitude and fosters good client and personnel relations.

Howard & Verna Groger with Albert and Alberta Gator.

Please let me know if you are interested in any of the classes I have listed here. I can work with you on the content if you have specific requests and could also create additional classes covering other health-related topics.

Health Education Classes

1. Antioxidants and the Power of Fruits and Vegetables

Fruit and veggies are loaded with nutrients that fight disease and combat the aging process. We need to eat a variety of colors to get the complete range of these powerful, plant-based chemicals. Learn what antioxidants do, how they slow down the aging process and protect against disease, and how to get sufficient coverage from your diet.

2. Fiber for Total Health

Fiber comes in 2 forms, soluble (dissolves in water) and insoluble (woody). We need both as soluble fiber keeps our heart and blood vessels clean and insoluble fiber keeps our digestive system in good shape. Learn what foods have fiber and how to get plenty of both kinds.

3. Whole Grain Goodness

Whole grains are loaded with antioxidants, fiber, and good taste. They can also aid in controlling your weight. Find out how to look for them and not be fooled when you read ingredient labels. I will also share ideas on ways to convert traditional recipes to healthier, whole-grain versions without sacrificing taste.

4. Fat Facts and Fiction

What fats are healthy and which ones are harmful? What's the difference in fatty acids from animals that are pastured over ones that are raised in feedlots and chicken houses? We’ll solve all the mysteries about butter vs margarine, trans fat and it’s recent replacement – interesterified oils; what’s good about olive oil, coconut oil, and red palm oil and how to get sufficient omega-3 fatty acids in your diet.

5. Protein that Kills vs Protein that Heals

Learn all about healthy and unhealthy protein sources. Which is better – a can of sardines or a fish sandwich? Are beans better than baloney? What’s the difference between “free range” and “omega-3” eggs? Why are raw milk and grass-fed beef better? How do you determine what constitutes adequate protein in your daily diet? What do athletes and body builders require?

6. Good Carbs and Bad

We’re always hearing low carb this and that. Does that mean carbs are bad? Some are; the refined ones like sugar can contribute to disease and weight problems. But our bodies are designed to need carbohydrates. Learn about wholesome carbs -  fruit, vegetables, beans, nuts, seeds, and whole grains and why these are so important for our health. I'll also share about lesser-known grains such as quinoa, how to cook whole grains, and methods of cooking legumes that increase flavor and digestibility.

7. What About Vitamins?

An apple contains over 10,000 nutrients as do most fruits and vegetables. No multiple vitamin, no matter how complete can come anywhere near the nutrition of whole foods. Do vitamins do any good?  Find out what studies have shown about the effects of vitamin supplements, what has happened to our food supply since the industrialization of agriculture, and why organically grown food is superior.

8. How Important is Exercise?

Exercise does all sorts of wonderful things for our bodies – preserves our ability to get around and take care of ourselves, lowers our risk for disease, and makes us feel better emotionally, to name a few. Learn a lot more and tips for increasing your physical activity in simple and fun ways.

9. Snacking and Food on the Run:  Easy, Healthy, and Low Calorie

Is it better to stick to 3 meals a day or eat more frequently? Can snacks be good for you? So many snacks are harmful, but I have put together an extensive list of easy, low-cost snacks that are highly nutritious. Come and equip yourself with something that can help you be successful in controlling your weight and eatig well. We'll also cover ideas for packing healthy meals to go.

10. Quick, Healthy, and Delicious Cooking

Here are a bunch of ideas for inexpensive dishes you can quickly whip up for your family and get compliments. Learn how to put together healthy and delicious meals in limited time with easy techniques that can put new sparks in mealtime fare. Cooking methods include roasting, steaming, sauteing, stir frying, and using a crock pot.

11. A Weight Control Formula that Works!

A healthy diet with regular physical activity is the no-secret formula. We will discuss ways to make natural foods cooking and eating doable as well as ways to be successful with exercise. I will also share many tips on how to avoid the common pitfalls of most weight loss programs.

12. The Healing Foods Pyramid

This is a version of the basic food pyramid Guide to Good Eating which was developed by the University of Michigan’s Department of Integrative Medicine. It emphasizes foods that contribute most to the prevention of disease and maintenance of optimal health. We will go over it in detail, covering foods that are recommended for daily, weekly, and infrequent use.

13. A Couch Tornado:  Easy Exercises You Can Do While Watching Your Favorite TV Shows

Learn how you can work out your entire body right in your own living room. We will cover all the major muscle groups in addition to exercise that is good for your heart and lungs. Get all the benefits of exercise without spending a bundle on a gym membership or equipment.

14. How Many Fruits and Vegetables Do I Need?

Did you know that the old Five A Day fruits and vegetables program was discarded as being inadequate in 2005? Learn how many serving of fruit and veggies you need, why, and ideas for incorporating more of these important foods in your meals and snacks. I will share some easy and delicious recipes.

15. What Are The U.S. Dietary Guidelines and How Can They Help Me?

The current version of Dietary Guidelines was revised in 2005 and reflects the latest information on the optimal diet and exercise for health promotion and disease prevention. Learn how you can best utilize this valuable resource to protect your health.

16. Enzymes are Essential

Enzymes are the catalysts for all the chemical reactions in your body which occur at the rate of 100,000 a second in every metabolically acitve cell. Learn how and where they are made in the body, their important functions, what constitutes an enzyme-deficient diet, and how to nourish yourself to make up for age-related reduction in enzyme production.

17. Diet and Exercise for Prevention

Experts believe that approximately 80% of diseases now common to Americans including diabetes, cardiovascular disease, arthritis and cancer are preventable through healthy diet and lifestyle. We'll discuss how changes in agriculture have affected the nutritional quality of our food supply and where you can get the most nutritious produce, animal products, grains, etc. Learn how to increase immune response and reduce your risk for disease through eating well, physical activity, and stress management.

18. How to Avoid Holiday Weight Gain

Equip yourself with strategies that will enable you to maintain and control your weight during this challenging season. Prepare yourself for the parties, the relatives, the stress, and all the temptations that accompany the celebration of our winter holidays. This year you can avoid the additional pounds as you enjoy true peace with your eating and drinking.

19. Natural Beauty

Real beauty emenates from the vibrance of glowing health. You can have a flawless complexion, bright eyes, a buff body, and shining hair that makes you look and feel much younger than your peers. Amaze everyone at your next high school reunion!

20.  Escape from Sugar Addiction

Did you know that the average adult consumes nearly ½ cup of sugar daily, primarily in sweetened drinks? This results in large negative effects on both physical and emotional health. Learn how to handle cravings and get off the sugar habit while still enjoying sweetness in your diet.

21.  Demystifying Diets – Vegan, Vegetarian, Flexitarian, or Omnivore?

Are you confused with all the conflicting information regarding which type of diet is best? We’ll go over the differences in these ways of eating, including how to enjoy a healthy diet whether you choose no animal products; only selected animal foods; or consume meat, dairy, and eggs as part of your normal eating.

22.  Heart Healthy Nutrition

Heart disease was rare in adults prior to 1900 and is now our nation’s biggest killer, taking one out of every two Americans. Learn how sugar consumption, processed food, and inactivity work together to clog arteries as well as how to reverse this process through healthy diet and exercise.

23.  Stress Busting and Immune Boosting Diet and Lifestyle

The effect of stress on our bodies isn’t always apparent, but it’s prolonged insult can result in premature aging and increased risk for disease. Healthy diet, regular physical activity, and stress management techniques are our first lines of defense. Learn how you can eat, exercise, and relieve stress so that you can strengthen your immune system, slow the aging process, and have more energy.

24.  How Food Affects Behavior and Learning Ability in Children

Are you aware that the average child consumes ½ cup of sugar every day? Nutrition has an enormous impact in children’s mood as well as their ability to learn, excel in sports, and enjoy positive social interactions. Learn how to nutritionally equip your children to be successful – what foods are healthful and what ones to limit.

25.  Reduce Your Risk for Cancer

Experts estimate that 80% of cancers are preventable through healthy diet and regular physical activity. Learn how to maximize immune response, why the American Cancer Society recommends eating more fruits and vegetables, and how exercise can aid in prevention.

26. Emotional Brain Training (EBT)

This form of psychological healing has been shown by years of clinical research to give more lasting weight loss success than any other non-surgical method. The tools gained in the training are particulary useful for the following:
1. Increasing skills in conflict resolution
2. Transforming addictions (overeating, smoking, drinking, etc) to healthy forms of self-nurturing
3. Finding healing from past emotional traumas

Participants will get a taste of the tools that can change lives in surprisingly powerful ways. Read the story of how this method brought Verna deliverance from 15 years of life-controlling insomnia.

27. Intuitive Eating

This is a no-diet approach that is also known as normal or responsive eating. Have you been dieting for years, to the extent that it’s difficult to tell when you’re hungry and when you’ve had enough before becoming stuffed? Wouldn’t it be wonderful to be able to eat normally, without the fear or guilt chronic dieting creates?

Intuitive eating helps in becoming more sensitive to your body’s hunger and fullness cues and enables one to get out of the deprivation/overeating cycle. A list of “forbidden foods” is avoided in favor of portion control, key to making all foods safe and guilt-free.

28. Move and Groove

Does the word, "exercise", make you recoil in dread? If so, this is the class for you! Move and Groove is easy and effective for both conditioning and weight reduction. No jumping or weights are involved as we move with the music. Experience exercise that's fun and stress-free like when you were a child! It's never to late to begin changing your life.

29. The Sunshine Vitamin

60% of Americans are deficient in Vitamin D, a nutrient known to be a key player in immune response and protective against many forms of chronic, degenerative disease. How much sunshine do you need to aquire adequate amounts? Should you take supplemental D? What foods are good dietary sources? We'll answer all of these and more.

30. Protect Your Brain!

By eating a healthy diet, being physically active and continuing life-long learning, you can minimize your risk for Alzheimer's and other foms of dementia. Learn why this disease has become epidemic in our nation and the daily choices yu can make to protect and preserve brain function.

31. Good Housekeeping

Just like we regularly clean our homes, we need to do things to keep the insides of our bodies from getting clogged and filthy, leading to breakdown and disease. The three biggest cleaners are: exercise, fiber and water. Learn what kinds of exercise are most effective, the different kinds of fiber and how they help us as well as how much water you should be drinking. Just like your car runs better when it's well maintained, your body does also.

For more information, call Verna at 352-514-1305

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