Healthy Living Suite
In this program you'll learn how to establish a healthy approach to successful weight loss and weight maintenance for a lifetime. You'll learn how to save money and prepare home-cooked meals that are fast, easy, and delicious, and how to grow nutritious fruit and vegetables that can be used in your meals.
University of the District of Columbia
Lose Weight and Keep It Off
Do you want to lose weight and keep it off? Now you can! In this comprehensive course, you'll discover how to establish a healthy approach to weight loss and weight maintenance. You'll master how to set and achieve weight-loss and weight-maintenance goals that make sense for you.
Naturally, we'll begin with a discussion of the role of food in weight loss and weight maintenance. But we'll talk about far more than calories. From understanding food composition, portion sizes, and preparation methods, to meal composition and meal timing, you'll learn food basics—and beyond! You'll discover how to eat out without jeopardizing your weight loss or disappointing your taste buds. We'll also discuss the basics of planning and preparing meals at home, and uncover tips and tricks for navigating the social elements of eating.
You may already appreciate that exercise is part of successful weight loss and weight maintenance. You may even know the differences between cardiorespiratory exercise, strength training, and lifestyle activity. We'll review these terms, and more important, discuss how to find exercise and activity that's enjoyable and helps you meet your weight-loss and weight-maintenance goals. You'll also discover how to take exercise to the next level and uncover thought patterns that negatively affect exercise and activity. Then we'll identify ways to overcome the challenges to regular exercise and activity.
We'll determine the role of hydration in weight loss and explore how to overcome obstacles to good hydration. You'll see how your thoughts affect your weight and evaluate the role of body image, emotional eating, and more in your own life. We'll examine how important sleep is in weight loss, and you'll learn how to get better sleep and cope effectively with sleeplessness.
We'll also probe the effects of stress on the body relative to weight and how to apply stress management techniques for weight loss and weight maintenance. You'll determine how other factors that affect weight, like genetics, pregnancy, menopause, aging, and cravings may be affecting your weight loss efforts—and learn practical strategies you can use to minimize their effects.
And since you don't want to lose weight only to gain it back again, we'll determine the differences between weight loss and weight maintenance, and see how to master the obstacles to weight maintenance. By the end of this course, you'll know how to set appropriate and effective goals for eating, exercise, and many other elements that affect your weight. You'll have the skills you need to lose weight and keep it off for a lifetime!
Luscious, Low-Fat, Lighting-Quick Meals
Have you ever wished you had a personal chef preparing luscious, low-fat meals for you? This course is the next best thing! You'll learn how to ferret out fat in recipes, and discover how to reduce fat without sacrificing flavor or texture. Explore how to use flavor profiling to expand your culinary horizons. Learn how to prepare casseroles, crock-pot dishes, vegan dishes, oven-fried foods, meat-based meals, and many other entrees that are both nutritious and delicious!
You'll discover how to get in and out of the kitchen faster, including tips for grocery shopping, menu planning, food preparation, and quicker cooking. You'll also learn a dietitian's tricks of the trade for encouraging reluctant family members to eat more healthfully. You'll have the chance to try out over 50 exciting and easy lowered-fat recipes for tasty entrees, side dishes, desserts, and garnishes, with each recipe demonstrating a topic that's covered in the lessons.
Start Your Own Edible Garden
Grow delicious, nutritious fruit and vegetables in your own backyard! In this course, you'll learn how to give your garden a healthy start and keep it growing strong all season.
You'll begin by figuring out which type of garden is right for you. Not everyone has the same amount of time, space, or sunshine, so the first step to a great harvest is selecting the right crops. You'll explore climate considerations, learn how to read a zone hardiness map, and find out how to spot a micro-climate in your yard.
After that, you'll discover how to properly prepare a garden bed so that your crops will have the best opportunity to thrive. Since healthy soil is the key to a great garden, you'll see how to identify problems in pH and drainage and fix them. You'll even learn to understand fertilizers and make compost!
Along the way, you'll delve into the variety of crops you can select: leafy greens, root vegetables, fruit, herbs, and more. Each type of crop has specific needs, so you'll get tips on starting seeds, transplanting, pruning, and using container gardens and support structures. In addition, you'll learn what to watch out for so that you can spot pests and diseases before they destroy your bounty. And you'll take the guesswork out of watering your garden as you explore a variety of irrigation options.
Whether you want to provide your family with nutritious food, save money, get some exercise, or just be more self-sufficient, this course will give you the skills and knowledge you need to be on your way to a successful harvest.
Suite bundles are not eligible for partial drops or refunds. Transfers to other open sessions of the same course are available. Please refer to your school for additional details regarding drops, transfers, and refunds on Suite bundles.
How the course is taught
- Instructor-led online course
- 72 course hours
- Lose Weight and Keep It Off
- Food Records: The Secret to Successful Weight Loss
- Assess Your Body and Set SMART Goals
- Take Nutrition to the Next Level
- Exercise Is King
- The Importance of Being Hydrated
- Don't Worry, Be Healthy!
- You Are What You Think
- Sleep, Slimness, and You
- Eating In, Eating Out
- Take Exercise to the Next Level
- Put It All Together
- Stay on Track for a Lifetime
- Luscious, Low-Fat, Lightning-Quick Meals
- The Functions of Fat
- 'Tis the Seasoning
- Talking Sauce
- Using Add-In Ingredients
- Making Meals With Meat and Poultry
- Making Meals With Fish and Shellfish
- Marvelous Meatless Meals
- Thinking Like a Dietitian in the Kitchen
- Casseroles, Slow Cooker Cookery, and Oven-Fried Foods
- Cupboard and Freezer Meals
- Surviving Summer Cooking
- Putting It All Together
- Start Your Own Edible Garden
- Why Grow Your Own Garden?
- What Should You Grow in Your Garden?
- Preparing Your Garden
- Your Garden Soil
- Leafy Greens
- Root Vegetables
- Vine and Bush Vegetables
- Fruits and Berries
- Irrigation and Your Garden
- Collecting Seeds and Preserving Your Harvest
- End-of-Season Cleanup
Donna Acosta, RDN, ACE-Certified Health Coach, is a registered dietitian and nutrition educator. Her clinical expertise is in weight management, diabetes nutrition care, and cardiac rehabilitation management. She has developed and taught a hospital- and community-based nutrition programs for a number of clients, including Warner Bros. Studios, Neutrogena, and Fluor-Daniel.
Katie Powell-Lee has worked as a landscape designer for a range of projects from community parks to wetland development. Her work has been featured in many publications including "Tactical Operations and the Informal Settlement" and has been exhibited at the International Architecture Biennale Rotterdam. In addition, she volunteers as a garden educator teaching edible gardening to children at an urban learning farm. Powell-Lee received a Master of Landscape Architecture from the Harvard Graduate School of Design and a Bachelor of Arts from the University of Michigan.
Instructor Interaction: The instructor looks forward to interacting with learners in the online moderated discussion area to share their expertise and answer any questions you may have on the course content.
There are no prerequisites to take this course.
- This course can be taken on either a PC or Mac.
- PC: Windows 8 or later.
- Mac: macOS 10.6 or later.
- Browser: The latest version of Google Chrome or Mozilla Firefox is preferred. Microsoft Edge and Safari are also compatible.
- Adobe Acrobat Reader.
- Software must be installed and fully operational before the course begins.
- Email capabilities and access to a personal email account.
Instructional Material Requirements:
The instructional materials required for this course are included in enrollment and will be available online.