Well Being Programs 2022

Employee Nutrition Services individual and group programs are designed to help you achieve and maintain optimal health.

Please click on the tabs below for more details  and the link to sign up for whichever program is right for you. Please contact the Nutrition Program Coordinator with any questions: ana.zeller@nhrmc.org. We look forward to seeing you soon!

4-Week Refresh Your Resolves: Get Back to the Basics of Self-Care and Nutrition

Program dates

  • Receive program details and kick-off email on Friday, April 15
  • Program runs April 18-May 16

Program description and details

This all-levels program is designed to provide practical tools and support you may need to establish and maintain better nutrition and self-care habits once and for all. Program includes: 

  • Weekly “eat clean” meal plans, recipes, and shopping lists
  • On-demand weekly mini webinars, hosted by Registered Dietitians, on the following topics: 
    • Week 1: Foundations of Self Care
    • Week 2: Basics of Good Nutrition
    • Week 3: Building a Healthy Relationship with Food
    • Week 4: Success Beyond this Journey

A typical day on the program

Enjoy a tasty and healthy meal plan, customized to your liking, throughout the day. Meal plans are designed to provide energy, new flavors, and a gentle ease into a healthier overall diet.
Each day you'll be encouraged to complete goals you set for yourself at the start of each week. Your goals might be centered around drinking more water, going to bed earlier, engaging in healthy stress-relieving activities such as walking or yoga, or making a healthier dessert instead of your nightly bowl of ice cream. Whatever your goals are the idea behind this program is to open your eyes to ways you can enjoy healthy living and maintain it for the long haul. The Refresh is all about progress, not perfection! 

Is this program for you?

This program is for you if...

  • You’ve been overwhelmed, overworked, and/or stressed over the past two years of unknown circumstances
  • You’re craving more “me time” and would like to improve your energy levels, nutrition habits, and enjoy a greater sense of overall well-being
  • You want to make a change to your health but are not sure where to start
  • You prefer slow, gentle changes versus 180* “overnight” changes
  • You enjoy setting and accomplishing goals week after week
  • You like learning in bite-sized pieces and enjoy understanding the “why and how” behind healthy living recommendations
  • Trial and error is the name of your game! If you don’t meet your goals perfect one day you can get back up, dust yourself off, and start fresh the next day
  • You enjoy tracking goals on a weekly and daily basis. Accountability keeps you honest!
  • Your motivation level to make changes is at least 5 on a scale of 1 to 10
  • You have one hour per week to dedicate to learning a new topic and are willing to try to make time to make the changes you commit to
  • You’ve informed people you live with that you plan to complete this program


We help you stay on track through ...

    • Weekly motivational emails
    • Weekly meal plans with recipes
    • Weekly on-demand webinars with new topics. On-demand option allows you to complete program at your own pace
    • Email and phone support with dietitians throughout program
    • Optional attendance of live virtual accountability groups with wellness dietitians

How to earn well-being incentives

  1. Watch four weekly webinars and submit proof of completion via a questionnaire
  2. Submit four weekly goal and progress trackers*
  3. Submit at least 20 of 28 daily goal trackers throughout the whole program*

    *Trackers given to you when you receive program details on Friday April 15

21-Day Whole Body Reset


Program Dates

  • Kick-off meeting will be live over Zoom on Thursday, April 14th at 6 p.m. (attendance of the live session is highly encouraged however, it will be recorded for those who cannot attend)
  • Program runs April 18-May 8

Program Materials

Program description and details

In our world today, it’s easy to fall into unhealthy habits. The busyness of life can cause us to forget the importance of daily movement, healthy eating, stress management and over all self-care. Over time, your body becomes less able to deal with the stress of these unhealthy habits and your health may start to suffer. Some of the more common indicators that you may need to take some time out to do a Reset include poor sleep, weight gain, high lipid levels such as cholesterol, high blood sugar, high blood pressure, poor digestion, and low energy levels. 

The program focuses on eating whole foods such as plenty of fresh fruits, vegetables, and lean proteins and eliminates common culprits of excess calorie, sugar, and salt intake: processed foods with added sugar, highly refined snack/pantry/freezer food, most dairy products, alcohol, and highly processed grains. You will learn more about the details of what to eat and what not to eat during the kick-off meeting. 

A typical day on the program

8 a.m. Reset Shake and/or breakfast food such as a fruit bowl and eggs (any style)
10 a.m. Medium apple and 1/4 cup of almonds
Noon Large green salad topped with roasted veggies, seeds, grilled chicken or tofu and olive oil/balsamic vinegar dressing
3 p.m. Healthy snack, such as fresh vegetables, a piece of fruit or another Reset Shake
6 p.m. Baked salmon or three-bean chili, steamed broccoli, salad and 1/2 cup rice
9 p.m. Optional: Light snack containing protein before bed (such as 1/2 apple and 1 tablespoon almond butter)

Is this program for you?

This program is for you if ...

  • You’re ready to make a 180* change in your dietary changes
  • Your motivation level to make changes is at least 7 on a scale of 1 to 10
  • You have time to do weekly meal planning, shopping, and meal preparation 
  • You’ve informed people you live with that you plan to complete this program
  • You’ve asked your doctor for medical/medication approval to make drastic dietary changes (let them know it is dietitian-led)


We help you stay on track through ...

  • Daily motivational emails
  • Optional support group via text
  • Email and phone support with dietitians throughout program

How to Earn Well-Being Incentives

  • Attend both the live virtual kick-off and “re-entry” webinars with dietitians (OR view within 48 hours of the live meetings) 
  • Submit three weekly accountability forms throughout the program

'Lighten Up' Lunch Bunch Cooking Series (Spring 2022)

Click here to sign up!

Sign ups will remain open throughout the series. Once you're signed up you will get materials for all four classes but do not need to attend all four. We will send out the Zoom link and grocery list & prep guide for the next week's class on the Friday before each class.