Kitchen Coach Sessions and Programs
Kitchen Coach Initial Session:
This includes a 75 minute comprehensive nutrition consultation in the office. During the session Sarah will review your current diet and provide education specifically tailored to meet your individual needs. A plan will be developed for you to meet your goals based on your schedule, lifestyle, food preferences, and metabolic requirements. As your coach Sarah will guide you to make permanent healthy lifestyle changes.
Kitchen Coach Advanced Nutrition Consultation and Meal Plan:
In this 60 minute session your metabolic needs, including your Basil Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) will be determined, as well as what your caloric intake should be to meet your weight management goals. You will also be given a breakdown of exactly how many grams of carbohydrates, protein and fat you should be eating to achieve your goals most effectively. A meal plan specifically tailored for you, based on your lifestyle, food preferences, and metabolic requirements is developed in this session.
Follow-up session:
This is recommended to keep you on track with your diet through ongoing support, guidance, and encouragement. In a 30-45 minute nutrition follow-up consultation Sarah will review and evaluate your food record for the week, discuss recommendations for change, answer any questions you may have, address your concerns and help you strategize to overcome problem areas.
Grocery Shopping Tour:
Let a professional take you on an isle by isle tour at the grocery or health food store of your choice! The dietitian will provide you with insightful tips and guidance on how to read and compare food labels and make the best food choices to meet your dietary goals.
Kitchen Coach Pantry Makeover: For a fresh start!
Sarah will come to your home for a follow up session, review the contents of your pantry and refrigerator, and then take you on a grocery shopping tour to restock or she will go on her own and re-stock for you!
Phone Consultation: If you are too busy to come to the office
A phone consult can be done from anywhere! This is recommended for those individuals that are too busy to schedule a time to meet in person. Schedule a nutrition consultation or follow up consultation with a registered dietitian via telephone. Consultation materials (handouts, food diary) will be exchanged by email.
Six-Week Starter Program:
- Week 1: Kitchen Coach Initial Session and Meal and Snack Ideas
- Week 2: Pantry review + Home Follow-up
- Week 3: Grocery Shopping Tour
- Week 4: Follow-up session + Eating on the Run (quick and easy meals and snacks) and Metabolism Makeover
- Week 5: Follow-up session + Dining Out Tips (review of your take-out menus and restaurants you frequent)
- Week 6: Follow-up session + Mindful Eating/Behavior Modification and Establishing Permanent Habit Change
12-Week Intensive Program:
- Week 1: Kitchen Coach Initial Session and Meal and Snack Ideas
- Weeks 2 & 3: Kitchen Coach Advanced Nutrition Consultation and Meal Plan
- Week 4: Pantry Review + Home Follow-up
- Week 5: Grocery Shopping Tour
- Week 6: Follow-up session + Eating on the Run (quick and easy meals and snacks)
- Week 7: Follow-up session + Dining Out Tips (review of your take-out menus and restaurants you frequent)
- Week 8: Follow-up session + Metabolism Makeover
- Week 9: Email check in + Food diary review including nutrition analysis, feedback, and motivation each day of week nine
- Week 10: Follow up session+ Mindful Eating/Behavior Modification
- Week 11: Follow up session + Tips and Motivation to stay on track
- Week 12: Follow up session + Establishing Permanent Habit Change
16 Weeks To Success:
- Week 1: Kitchen Coach Initial Session and Meal and Snack Ideas
- Weeks 2 & 3: Kitchen Coach Advanced Nutrition Consultation and Meal Plan
- Week 4: Pantry Review + Home Follow-up
- Week 5: Grocery Shopping Tour
- Week 6: Follow-up session + Eating on the Run (quick and easy meals and snacks)
- Week 7: Follow-up session + Dining Out Tips (review of your take-out menus and restaurants you frequent)
- Week 8: Follow up session+ Mindful Eating/Behavior Modification
- Week 9: Follow up session + Develop "alternative" meal plan for restaurant/take out meals
- Week 10: Daily Email check in + Food diary review including nutrition analysis, feedback, and motivation each day of week 10
- Week11: Restock! A grocery shopping tour at the store of your choice incorporating your new healthy habits
- Week 12: Follow up session + Food diary review assessment, and evaluation. This session is to acknowledge progress, address areas in need of work and any of your questions or concerns.
- Week 13: Follow up session + Rework meal plan to incorporate new healthy habits
- Week 14: Follow-up session + Metabolism Makeover Tips and Motivation to stay on track
- Week 15: Phone Consult
- Week 16: Follow up session + Establishing Permanent Habit Change
Six-Month Makeover:
- Week 1: Kitchen Coach Initial Session and Meal and Snack Ideas
- Weeks 2 & 3: Kitchen Coach Advanced Nutrition Consultation and Meal Plan
- Week 4: Pantry Review + Home Follow-up Week 5: Grocery Shopping Tour
- Week 6: Follow-up session + Eating on the Run (quick and easy meals and snacks)
- Week 8: Follow-up session + Dining Out Tips (review of your take-out menus and restaurants you frequent)
- Week 9: Follow up session + Develop "alternative" meal plan for restaurant/take out meals
- Week 10: Follow-up session + Metabolism Makeover
- Week 11: Email check in + Food diary review including nutrition analysis, feedback, and motivation each day of week nine
- Week 12: Follow up session+ Mindful Eating/Behavior Modification
- Week 14: Follow up session + Tips and Motivation to stay on track
- Week 16: Follow up session + Establishing Permanent Habit Change
- Week 17: Restock! A grocery shopping tour at the store of your choice incorporating your new healthy habits
- Week 18: Follow up session + Food diary review assessment, and evaluation. This session is to acknowledge progress, address areas in need of work and any of your questions or concerns.
- Week 20: Follow up session + Rework meal plan to incorporate new healthy habits
- Week 22: Phone Consult Week 24: Follow-up session + Metabolism Makeover Tips and Motivation to stay on track
1-Year Kitchen Coach VIP Membership Program:
- Unlimited email service including food record analysis, feedback, answers to all of your question, and motivational tips! Emails will receive a response within 24 hours.
- 3 grocery shopping tours at the store of your choice
- 14 Kitchen Coach Sessions! Choose from all of the sessions described above, at the office, by telephone, or at your home*. You decide what you want to cover, where, and when it suits you! (* Within a 10 mile radius)
Four Week Kitchen Coach BOOT CAMP:
- Day 1: Kitchen Coach Initial Session and Meal and Snack Ideas
- Day 2 & 3: Kitchen Coach Advanced Nutrition Consultation and Meal Plan
- Day 4-6: Daily email check in + Food diary review including nutrition analysis, feedback, and motivational tips to stay on track!
- Day 5: Pantry Review + Grocery Shopping Tour at the store YOU shop at
- Day 6: Follow-up session + Eating on the Run (quick and easy meals and snacks)
- Day 7-9: Daily email check in + Food diary review including nutrition analysis, feedback, and motivational tips to stay on track!
- Day 10: Follow-up session + Dining Out Tips (review of your take-out menus and restaurants you frequent)
- Day 11-13: Daily email check in + Food diary review including nutrition analysis, feedback, and motivational tips to stay on track!
- Day 14: Follow up session + Develop "alternative" meal plan for restaurant/take out meals
- Day 15-16: Daily Email check in + Food diary review including nutrition analysis, feedback, and motivational tips to stay on track!
- Day 17: Follow-up session + Mindful Eating/Behavior Modification
- Day 18-20: Daily Email check in + Food diary review including nutrition analysis, feedback, and motivation each day of week 10
- Day 21: Restock! A grocery shopping tour at the store of your choice incorporating your new healthy habits
- Day 22: Follow up session + Rework meal plan to incorporate new healthy habits
- Day 23-25: Daily Email check in + Food diary review including nutrition analysis, feedback, and motivation each day of week 10
- Day 26: Follow up session + Food diary review assessment, and evaluation. This session is to acknowledge progress, address areas in need of work and any of your questions or concerns.
- Day 28: Follow up session + Establishing Permanent Habit Change