Welcome to 40 Days to Wellness
Introduction
Welcome to the BNMC 40 Days to Wellness Program!
We are excited to host and welcome each of you into this transformative program. Congratulations on taking this important step and committing to your health and wellness journey.
Over the next 40 days, you can expect to nourish your mind and body with healthy habits intended to help you thrive for life. Our program is designed to provide you with the basic knowledge, tools, and social support needed to make sustainable changes for your overall well-being. From food and nutrition to mindfulness to self-care, we have a comprehensive plan in place to guide you towards your wellness goals.
Please keep an eye on your email for communications via Monday.com, and join our private Facebook group for additional updates and community engagement.
We’re excited for the positive changes that lie ahead. Together, we will make wellness a lasting part of our lives so we all can thrive.
In Good Health,
The Health and Well-Being team @ BNMC
Program Schedule
August 2024
| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
| 1 | 2 | 3 | ||||
| 4 | 5 Pre-Surveys | 6 | 7 | 8 | 9 | 10 |
| 11 | 12 | 13 | 14 Orientation 6 – 7 pm Hybrid | 15 | 16 | 17 |
| 18 Week 1 | 19 10 Meals delivered on your assigned date | 20 Foundations of Mindfulness 5 – 6:30 pm (virtual) | 21 General Nutrition 100 @D’Youville Kitchen (hybrid) 6 – 7:30 pm Ingredient delivery | 22 Select Diet ID RD appointment | 23 | 24 |
| 25 Week 2 | 26 10 Meals delivered on your assigned date | 27 Self-Care 5-6:30 pm (virtual) | 28 Eating Healthy on a Budget @D’Youville Kitchen (hybrid) 6 – 7:30 pm Ingredient delivery | 29 Select Diet ID RDappointment | 30 | 31 |
September 2024
| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
| 1 Week 3 | 2 10 Meals delivered on your assigned date | 3 Breathwork 5 -6:30 pm (virtual) | 4 Eating Healthy on The Go, Healthy Snacking @ D’Youville Kitchen (hybrid) 6 – 7:30 pm Ingredient Delivery | 5 | 6 | 7 |
| 8 Week 4 | 9 10 Meals delivered on your assigned date | 10 Meditation 5 – 6:30 pm (virtual) | 11 Cooking Heart Healthy Meals @ D’Youville Kitchen (hybrid) 6 – 7:30 pm Ingredient Delivery | 12 | 13 | 14 |
| 15 Week 5 | 16 10 Meals delivered on your assigned date | 17 Affirmations and Gratitude 5 – 6:30 pm (virtual) | 18 Plant Based Eating @D’Youville Kitchen 6 – 7:30 pm Ingredient Delivery | 19 | 20 | 21 |
| 22 Week 6 Post-Surveys | 23 10 Meals delivered on your assigned date | 24 Create Your OwnPlan for Sustainability and Daily Practice 5 – 6:30 pm (virtual) | 25 Reading a Food and Nutrition Label @ D’Youville kitchen 6 – 7:30 pm Ingredient delivery | 26 | 27 | 28 |
The Recipes
Here are the recipes you will need for each week’s cooking class. You can click on each one to download and print the recipe or view it on your screen.
Week 1 – Gazpacho & Kale Salad
Week 2 – Cold Asian Salad
Week 3 – Hummus & Apple Granola Bars
Week 4 – Lentil Sloppy Joes
Week 5 – Black Bean Tacos
Week 6 – Yellow Daal
Frequently asked Questions
Here are answers to some frequently asked questions you might have, along with some other useful links.
40 Days To Wellness Orientation Presentation
Orientation Meeting Recording – the password is 5*eeU%Bn
Our Project Partners
Below is a list of the partners and their respective roles in the 40 Days to Wellness Program.
Urban Fruits & Veggies
Role: Deliver Cooking classes/food demonstration workshops
Urban Fruits and Veggies will provide you with 1 cooking class workshop per week. You will attend 1 class in-person, and the rest virtually from your own kitchen. Sign up for 1 in-person cooking class using the survey link sent in the welcome email.
The ingredients for the weekly cooking class will be delivered to you via Door Dash.
Each week will have a different topic and recipe feature to help you in your wellness journey.
- Week 1 General Nutrition 100
- Week 2 Eating Healthy on a Budget
- Week 3 Healthy Eating on the Go, healthy snacking
- Week 4 Cooking Heart Healthy Meals
- Week 5 Reading A Food and Nutrition Label
- Week 6 Plant Based Eating
Osteria
Role: Prepare the meals for community participants
Osteria will prepare your 10 healthy meals each week following any allergy or food preferences indicated in your survey.
- Each meal follows national criteria for heart healthy meals approved by a registered dietitian. See the ingredient label for more information. Meals are made from locally sourced ingredients when possible and include plant-predominant gluten free options with seasonal vegetables, and lean protein, as outlined in menu.
- The menu is on a 2-week cycle that will rotate 3 times during your 6-week program.
Queen City Couriers
Role: Deliver the meals to the community via bike
Queen City Couriers will deliver meals to your home each week. You will receive 1 insulated cooler bag with all 10 meals inside for each week. Be sure to put your cooler bag outside for the delivery person. We will let you know the day you will receive your meals.
The Mindful Institute
Role: Deliver mindfulness workshops and meditation sessions
You will be provided with a weekly mindfulness workshop by The Mindful Institute. (virtual). The Zoom link will be sent to you via email in your weekly update.
Each week will have a different topic to help you in your wellness journey:
- Week 1 foundations of mindfulness
- Week 2 self-care
- Week 3 breathwork
- Week 4 meditation
- Week 5 affirmations and gratitude
Week 6 creating their own plan for sustainability and daily practice.
You can download the Generational Wealth Practical Guide here.
Diet ID
Role: Online platform
You will be provided with a Diet ID subscription during this program. You will receive your own unique link to sign in via email.
Diet ID will help you with your health goals and provide 1-2 health coaching sessions from a Registered Dietician (1:1) to make long term changes to support you in your wellness journey.
Use the link and access code provided in your welcome email to sign up. As a group you will embark on weekly challenges:
- Week 1: Avoid Sugar at Breakfast
- Week 2: Avoid Sweets, Dessert, and Candy
- Week 3: Drink 8 Glasses of Water a Day
- Week 4: Eat 5 Servings of Fruits & Veggies Per Day
- Week 5: Eat At Least 1 Distraction-Free Meal Per Day
- Week 6: Eat More Plant-Based Proteins.
You can download guidelines to signing up for the service here.
BNMC Health and Well-Being
Role: Program Manager.
The Health and Well-Being team is excited to work with its partners and bring this program to you. We invite you to join us for BNMC Summer of Wellness, which includes Wellness Wednesday Walks and free Summer Yoga series. Check out our website or social media for updates and details.
For any questions or concerns related to this program, please reach out to the Health and Well-Being Program Manager, Purnima Mohan, pmohan@bnmc.org.
