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Making Healthy Choices
Taking good care of your health is a personal responsibility. To do a good job, it takes knowledge and practice. It is the goal of Be Well! to introduce you to principles of healthy living, to help you become better acquainted with research linked to good health and longevity, and to provide you with the information, skills, and insights needed to make healthy
choices in your daily life.

Self Graded Quiz:  How Healthy Is Your Lifestyle?

Workbook: Getting Started

Letter to Your Physician

Welcome to 'Be Well!'  Introduction and Orientation

Slidedeck - Power for Lifestyle Change - A Unique Approach to Lifestyle Change

Principles of Faith and Healing - Sermon: Where is the Power for Lifestyle Change?

Principles of Faith and Healing - Sermon: Turning Stumbling Blocks into Stepping Stones

Be Well!  Live Class - Introduction and Orientation

Week 1: Introduction and Orientation

Developing a Healthy Lifestyle.  
Your Health Practices are Linked to Longevity.
An increasing number of research studies of large numbers of people clearly illustrate the importance of lifestyle on health and longevity.  Learning about the scientific research provides insight into tools and principles that will help you in your transformation to a healthier life.


Week 2: Chapter 1 Workbook - Healthy Lifestyle

SMART Goals Worksheet - Goal Setting

Personal Wellness Log Review

Part 1 - Key Lifestyle Factors

Part 2 - Healthy Lifestyle Goal #1

Part 3 - Healthy Lifestyle Goal #2

Part 4 - Healthy Lifestyle Goal #3

Part 5 - Healthy Lifestyle Goal #4

Part 6 - Healthy Lifestyle Goal #5

Part 7 - Healthy Lifestyle Goal #6

Part 8 - Healthy Lifestyle Goal #7

Part 10 - Healthy Lifestyle Summary and Quiz

Be Well! Healthy Lifestyle Live Class.

Week 2: Chapter 1-Healthy Lifestyle

The Surgeon General’s report summarizing research on physical activity and health states that physical activity protects against heart disease, high blood pressure, stroke, obesity, osteoporosis, several cancers, and diabetes . It also combats stress, depression, and fatigue, helps you feel better about yourself, gives you more energy, and makes you feel good!

Sitting Self Test

Barriers to Being Active Quiz

Physical Activity Article

Week 3: Chapter 2 Workbook - Physical Activity

Finding the Right Exercise For You

Exercise Selection Worksheet

Fitness Planning Worksheet and Activity Log

Physically Active Summary Slides

Part 1 - Exercise and Disease

Part 2 - Exercise and Longevity

Live Class 5 pm.  Be Well!  Becoming Physically Active

Week 3: Chapter 2-Becoming Physically Active

Carbohydrates – also called carbs or carbos – are the primary source of energy in the diet.
Recently, carbohydrates have gotten a bad name. Everyone seems to be avoiding carbohydrates because they think “carbs are making them fat .” Many carbohydrates people eat today are unhealthy, especially when consumed in large quantities. Highly refined foods are high in calories but low in many vital nutrients, including fiber, and should be limited or avoided for good health. But, other carbohydrates are good for you. They provide energy and protect the body from disease.


Week 4- Chapter 3- Healthy Carbs

Week 4 Workbook Glycemic Index of Common Foods

Healthy Carbs - Summary Slides

Part 1 - Fruits and Veggies

Part 2 - Whole Grains

Part 3 - Glycemic Index

Part 4 - Fiber

Live Class 5 pm - Be Well! Eating Healthy Carbs

Week 4: Chapter 3-Eating Healthy Carbs

Some fats can damage health, especially when eaten in large amounts.
Unhealthy fats raise your blood cholesterol level and cause serious health problems. It is important to limit these unhealthy fats for good health.
Other fats are required for health and life. These fats come from vegetable sources and are called healthy fats. They can lower your risk of heart disease, high blood pressure, high cholesterol, and more. For best health, you should include healthy fats in every meal.
The goal is to choose healthy fats and to limit unhealthy fats. This approach is more intelligent than the old thought of limiting all fats. You will live longer and have less risk of getting diabetes or heart disease if you regularly include some healthy fats in your diet daily.


Week 5 - Chapter 4 Workbook - Healthy Fats

Week 5 - Saturated Fat and Cholesterol in Foods.pdf

Healthy Fats Summary Slides

Part 1:  General Information on Fats

Part 5: Eat More Healthy Fats

Part 4: Eat Less Trans Fats

Part 3: Eat Less Saturated Fats

Part 2: Fats and Disease

Be Well!  Live Session: Eating Healthy Fats

Week 5: Chapter 4-Eating Healthy Fats

The body is made primarily from protein, which it must get from the diet, and is used to maintain the body’s organs, muscles, blood, and all other tissues. Protein is also needed to make enzymes used throughout the body for energy production, synthesis of hormones, and other critical functions of the body, including digestion.
You need protein daily to meet these needs. If there is inadequate protein intake, the body must take it from protein tissues such as the muscles and organs.
When choosing protein sources, choosing them from healthy sources is essential. Not all foods high in protein are healthy for you.

The New Food Pyramid

The Healthy Protein Challenge

Protein in Vegetarian and Vegan Diets Article

Week 6 - Chapter 5 Workbook - Healthy Proteins

Healthy Proteins - Summary slides

Part 1 - Protein Basics and Intro to Plant Based Protein

Part 2 - Less Healthy Proteins and Red Meat

Part 3 -More About Plant Proteins, B-12 and the Environment

Live Session - Be Well!  Eating Healthy Proteins

Week 6: Chapter 5-Eating Healthy Proteins

The United States is in the midst of an obesity epidemic.  Despite repeated warnings of the dangers of being overweight, Americans are heavier than ever. Two out of three adults currently exceed the healthy weight standard.  Dieting doesn’t work. Almost everyone has gone on a diet, lost weight, and then regained all the weight they had lost – and more. It can be discouraging. You need a plan you can live with for the rest of your life. Here are proven, practical steps to achieve and maintain a healthy weight for a lifetime. 

Week 7 - Workbook Chapter 6 - Healthy Weight

Week 7 - Healthy Low Calorie Eating plan

Healthy Weight Summary Slides

Part 1 - Weight Basics

Part 2 - Weight and Disease

Part 3 - Practical Tips on Weight Management

 Be Well! Live Session at 5 pm. Maintaining a Healthy Weight

Week 7: Chapter 6-Maintaining a Healthy Weight

The World Health Organization (WHO) defines health as “more than the absence of disease. It is also a positive quality. Health is physical, mental, social, and spiritual well-being.” Some researchers suggest that mental attitude might be just as important a risk factor for certain diseases as race, education, weight (body mass index), and eating habits.


The Ministry of Healing - Read Selected Chapters on the Mind and Body

Week 8 Chapter 7 - Mind-Body Connection

Mind-Body Health Summary Slides

Part 1 - Intro to the Mind-Body Connection

Part 2 - Social and Emotional Impact on Mind-body Health

Part 3 - Positive and Negative Influences In Mind-Body Health

Part 4 - Faith and Mind-body Health

Principles of Faith and Healing - Sermon: A Word in Season

Live Session - Mind-Body Health

Week 8: Chapter 7-Mind-Body Health

Stress isn’t all bad.  Some stress is necessary to keep you alive and functioning. It can motivate you to do a    little better, to meet deadlines, or to solve problems. Too much stress, however, can reduce your efficiency, lead to illness, or make you feel like giving up.  Any activity or situation can be stressful. Perceptions, attitudes, personality traits, self-image, and past experience all impact how you react to a situation. Your response will determine whether stress is helpful or harmful to your health.

Self Administered Stress Test

Stress Management Techniques

The Ultimate Stress Survival Guide

Week 9 - Workbook Chapter 8 - Stress

Dealing with Stress - Summary Slides

Part 1 - Stress Basics and Your Health

Part 2 - Stress, Emotions and Resilience

Part 3 - 10 Ways to Beat Stress (Before It Beats You!)

Part 4 - Live Your Values, Not Your Stress Level

Live Session:  Dealing with Stress.  Starting at 5 pm

Week 9: Chapter 8-Dealing with Stress

Living a healthy lifestyle is certainly a key strategy for a healthy, long life, but it does not guarantee that you will never get a serious illness.  It’s only the first line of defense against disease. It is also important to get health exams and preventive tests on a regular basis as recommended by your doctor.  Regular checkups are an essential part of any prevention program. They become even more important after the age of 40 or 50. Detecting a health problem and initiating treatment early can prevent serious illness

Recommended Preventive Screenings

Week 10 - Workbook Chapter 9 - Preventive Checks

Preventive Checks - Summary Slides

Part 1 - Blood Pressure

Part 2 - Cholesterol

Part 3 - Glucose

Part 4 - Cancers (Various)

Part 5 - Other Preventive Checks

Live Session:  Preventive Checks Starting at 5 pm

Week 10: Chapter 9-Preventive Checks

In this segment, you will be able to evaluate the course and the instructor.  Your comments and suggestions are appreciated.  You will also have a chance to obtain your certificate of completion.  

"Be Well!: Your 10 Week Journey to a Healthy Life"

John Torquato

Course content