Healthy Living Online Bundle, 3 Certificate Courses

Revitalise your Lifestyle With this Online Health & Fitness Programme!

Healthy Living Online Bundle, 3 Certificate Courses

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Revitalise your Lifestyle With this Online Health & Fitness Programme!

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 your crops 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 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.

Course Fast Facts:

  • Learn Certificate in Certificate in Healthy Living Suite Online Courses in only 18 - 24 weeks
  • Approximately only 2 to 4 hours per week of study is required
  • This course is delivered 100% on-line and is accessible 24/7 from any computer or smartphone
  • Instructors lead each course and you will be able to interact with them and ask questions
  • You can study from home or at work at your own pace in your own time
  • You can download printer friendly course material or save for viewing off line
  • You will be awarded a certificate at completion of this course

How to study online course?

Upon enrolment an automated welcome email will be sent to you (please check your junk email inbox if not received as this is an automated email), in order for you to access your online course, which is Available 24/7 on any computer or smart mobile device. New courses start every month to ensure that we have the correct ratio of students to tutors available, please ensure you select a starting date when you go through our shopping cart, at checkout. The course is easy to follow and understand.

Recognition & Accreditation

All students who complete the course receive a certificate of completion with a passing score (for the online assessment) and will be issued a certificate via email.

Course I: Lose Weight and Keep It Off

There are 12 units of study

Food Records: The Secret to Successful Weight Loss

You guessed it! This course is going to help you lose weight and keep it off by teaching you healthy, proven techniques for weight loss that you can personalize and begin using immediately. In this first lesson, you'll take a crucial step toward your weight-loss goals by keeping a record of what you eat and drink. We'll explore how easy it is to weigh and measure your food in order to track calories and portion size. You'll also learn to distinguish between low-fat and high-fat food preparation methods (a great skill to have when you're eating out). And you'll discover how to use your hands to guesstimate and manage portion sizes when you just don't have the option to weigh and measure your food.

Assess Your Body and Set SMART Goals

You've established a food record to help you keep tabs on what you're eating and drinking. Now it's time to figure out how what you eat relates to your body. Today you'll discover how body type relates to health and weight management, and you'll use interactive tools to calculate your body mass index, waist-to-hip ratio, and personal daily calorie estimation. With all of this information in hand, you'll be ready to develop your own SMART goals for weight loss and weight maintenance—goals that are sensible, measureable, achievable, realistic, and time-oriented.

Take Nutrition to the Next Level

Now that you've learned how to develop SMART goals, it's time to delve into the finer details of food composition, meal planning, and meal timing. In this lesson, you'll find out what's in the food you're eating and how to use that information to plan meals and snacks that support your weight-loss goals. You'll also learn how to time meals so that you're less hungry between meals—and have more energy!

Exercise Is King

Time to get motivated to move! Today you'll learn the differences between cardiorespiratory exercise, strength training, and lifestyle activity. You'll also find out why and how much of each type of exercise supports weight management. We'll talk about easy ways to make exercise work when you don't have a lot of extra time, and we'll explore the common (but frustrating!) obstacles to exercise. By the end of the lesson, you'll be developing your own SMART exercise goals.

The Importance of Being Hydrated

Water plays a role in countless body functions, including weight loss. Increasing water intake can be an inexpensive, easy way to maximize fat metabolism, slow digestion, and discourage your appetite! In this lesson, we'll discuss the role of water in weight management. You'll learn how much water is enough, and discover how to determine how much water you lose during exercise. You'll also uncover tips and tricks for overcoming obstacles to good hydration.

Don't Worry, Be Healthy!

Stress has a variety of negative effects on weight management. The hormones your body releases when you feel stressed wreak havoc on your appetite, encourage the storage of abdominal fat, and ramp up the formation of fat. Today we'll unravel the influences of stress on weight, and you'll discover how to use stress management techniques to minimize or even eliminate the effects of stress. Because eating to self-nurture is a challenge for many people, we'll spend some time examining the connection between food and love, and we'll talk about how to self-nurture without sacrificing your weight-management goals.

You Are What You Think

Are your thoughts getting in the way of reaching your SMART goals? In this lesson, you'll discover how emotional eating and the way you think about your body affect your ability to follow through on healthy choices. We'll talk about 10 cognitive traps to watch out for, and you'll learn 10 cognitive tools you can use to overcome unhelpful thought patterns. As you discover more about motives, you'll see how you can put them to work to reach your weight-management goals.

Sleep, Slimness, and You

A good night's sleep is a crucial part of your successful weight-management plan. Today you'll learn how sleep deprivation interferes with metabolism, encourages cravings, and increases your appetite. We'll problem-solve for ways to get more sleep, and we'll discuss how you can stay on track with your SMART goals even when you haven't had enough rest.

Eating In, Eating Out

Eating out can make maintaining or losing weight so much more challenging. But, actually, with preparation and some strategies for making healthy food choices, you'll find that eating out doesn't have to wreak havoc with your SMART goals. In this lesson, you'll begin by learning how to stick with your SMART goals when you're eating out. After that, we'll explore how to make preparing food at home easy, quick, and healthy for you and your family. Then, we'll wrap things up by discussing techniques you can use to keep your SMART goals in focus, even in social situations.

Take Exercise to the Next Level

Whether you're an exercise newbie or a seasoned athlete, you need to change up your exercise routine from time to time. In this lesson, you'll discover how and why to do just that! You'll see how FITT principles, cross-training, exercise lite, and other techniques can help you develop and improve your workouts. Because your thoughts affect your actions and feelings, too, you'll learn how to become your own cheerleader in ways that make exercise easier, more effective, and fun.

Put It All Together

Do you suspect your genes are making it hard for you to lose weight? Have you noticed changes in your body as you've gotten older, had a baby, or entered perimenopause? In this lesson, you'll learn how genetics and life changes can affect weight management, and you'll discover how to successfully manage your weight during these life stages. You'll also discover when and how to satisfy food cravings without abandoning your SMART weight-management goals—and when and how to enjoy the high-calorie foods you really love!

Stay on Track for a Lifetime

In this lesson, we'll discuss methods for determining your personal ideal weight, and we'll explore how to shift from weight loss to weight maintenance once you've achieved it. Maintaining weight can be a lot easier than losing it if you get into the maintenance mindset, so we'll talk about the importance of using self-monitoring and self-motivation tools to stay aware and enthusiastic about the choices you're making that influence your weight. You'll learn how to put your assertive communication tools to work in the social situations you're likely to encounter, and you'll discover how seeing things differently once you're in the maintenance mindset can make it easier to stick with your SMART weight-management goals. And because scientific research is constantly changing, you'll learn the basics of evaluating research. When the next diet craze hits, you'll be able to determine if it's right for you. By the end of this lesson—and this course—you'll have the know-how to help you enjoy weight loss for a lifetime.

 

Course II: Luscious, Low-Fat, Lighting-Quick Meals

There are 12 units of study

The Functions of Fat

Have you always suspected the only function of fat was to attach itself to your stomach, hips, or thighs? In our first lesson, we'll uncover the functions of fat in cooking and discuss easy, lower-fat ways to replace these functions. We'll begin to identify high-fat ingredients in recipes, too. You'll use your new skills to prepare a quick and easy Chicken a la King that's lower in fat but even more flavorful than the original recipe!  Then you'll try your hand at a luscious and lowered-fat recipe for Lasagna Mexicana.

'Tis the Seasoning

In Lesson 1, you learned that two of the functions of fat are carrying flavor and adding "mouthfeel." Seasonings are a fat-free way to improve flavor and mouthfeel. We'll explore the functions of seasonings in lowered-fat cooking, and we'll discuss several of the most commonly used seasonings and their uses. You'll also learn about flavor profiling, and then use these terrific techniques to create three easy, flavorful lowered-fat recipes: Mexican Shepherd's Pie, Greek Pizza, and New World Pasta y Fagioli.

Talking Sauce

Many recipes are based on sauces, and many of them tend to be high in fat. In today's lesson, we'll look at the functions of fat in sauces. We'll discuss several ways to make easy and delicious lowered-fat sauces. You'll use this knowledge to prepare a classic Lowered-Fat Macaroni and Cheese, and an easy, elegant Fettuccine Tofredo with Chicken and Broccoli, both of which are deliciously smooth and rich. You'll learn how to use canned condensed soups to make easy low-fat sauces when you make Quick and Easy Turkey Tetrazzini. And you'll discover the differences between opaque and glossy sauces as you prepare my quick and easy recipe for Sweet and Sour Chicken.

Using Add-In Ingredients

This lesson is a student favorite! Today we'll define add-in ingredients, and you'll discover how to incorporate them into delicious lowered-fat recipes. Armed with this knowledge, you'll prepare a kid-friendly Spaghetti Pie that adults will love, too! If you enjoy Asian cuisine, you'll be delighted with my 15-minute recipe for Spicy Peanut Chicken. You don't have even 15 minutes to make dinner? After you apply your knowledge of seasoning, flavor profiling, and add-in ingredients, no one will believe you made Very Veggie Soup using canned and frozen foods. Last but not least, I'll share with you the alterations I made to a typical restaurant-style fried rice recipe to create an unforgettably delicious "Fried" Rice.

Making Meals with Meat and Poultry

Have you sworn off red meat because it's too high in fat or it's too difficult to prepare tender and flavorful cuts of lower-fat meats? Are you sick to death of the same old recipes for chicken? If you answered yes to either question, you'll love this lesson! You'll uncover many tips and tricks for preparing tender and flavorful meals based on leaner meats when you prepare Ground Beef Stroganoff, Pan-Broiled London Broil, and Sweet and Sour Meatballs. We'll revisit flavor profiling as we explore rubs and marinades, two great ways to enliven plain old poultry. To showcase these skills, you'll prepare Cinnamon Chicken. And finally, you'll discover how to convert a time-consuming recipe for Chicken Cordon Bleu into a quicker, easier, and lower-fat casserole recipe.

Making Meals with Fish and Shellfish

Seafood offers so many health benefits that several health organizations recommend eating it at least twice a week. Unfortunately, many people avoid fish and shellfish because they aren't familiar with how to prepare it, or they're not excited about filling up the kitchen with that fishy aroma. Today we'll discuss how to choose seafood, and we'll prepare a bounty of fish and shellfish-based meals that won't leave your house smelling funny, including Grilled Ginger-Lime Salmon with Sauce, Drunken Cod, Poached Asian Salmon, Fish Puttanesca, Thai Shrimp, "Crab" Salad, Quick Crab Bisque, and Asian Tangerine Scallops.

Marvelous Meatless Meals

Are you suspicious of soybeans? Any doubts you may have will be dispelled when you taste Marinated Three-Bean Salad and Farmer Chili. Are you baffled by tofu? You'll discover how easy it is to use it to replace high-fat ingredients like cream and whole eggs when we prepare Creamy Butternut Squash Soup, Pasta Carbonara, Spicy Peanut Tofu, Tofu Pumpkin Custard, and Tofu Guacamole. As easy and delicious as these recipes are, what most students enjoy about this lesson is sneaking healthful soybeans and tofu into their family's meals. Your diners will never be the wiser, either!

Thinking Like a Dietitian in the Kitchen

Are you tired of never having an answer to the question, "What's for dinner?" If you shouted "Yes!" then this your lesson! Even if you usually have dinner under control, you'll be delighted to learn how to develop and use a cycle menu to save you time, reduce food waste, and help encourage diner acceptance. To prove these points, we'll prepare Bean and Basil Salad, Tomato-Basil Meat Sauce, Chicken Curry, Shrimp Cashew Salad, and Greek Skillet. We'll also discuss how to develop a grocery list that works for you. We'll finish up by taking a look at shopping for groceries, including the pros and cons of online and warehouse shopping.

Casseroles, Slow Cooker Cookery, and Oven-Fried Foods

Break out your slow cooker and discover how delicious and easy lowered-fat cooking can be! We'll prepare an exotic but oh so easy recipe for African Chicken. You'll learn how to convert the Chicken à la King recipe we prepared back in Lesson 1 to a slow cooker recipe. We'll uncover the secrets of lowered-fat casserole cookery as we prepare a yummy Chicken Enchilada Casserole. And if you've given up deep-frying because it's too high in fat, you'll love my recipes for Oven-Fried Chicken, Oven Fries, and Oven Onion Rings. You'll be licking your fingers because these recipes taste so good—not because they're greasy!

Cupboard and Freezer Meals

If you're like me and you prefer to cook rather than clean, you'll love the tips and tricks we'll discuss in this lesson! We'll examine how to organize and take control of the pantry, kitchen, refrigerator, and freezer. I'll share with you my kitchen cleanup tips, too. Once we've got things organized and tidy, I'll share what I call cupboard meals. I fall back on these family-favorite recipes when I'm pressed for time—Chicken Florentine Pasta, Speedy Lasagna, and Quick Chicken Risotto. We'll revisit flavor profiling and discuss another way it can benefit you when we prepare Caribbean Chicken Pizza. And, we'll use the slow cooker to prepare Mexican Pork, a simple but delicious twofer recipe.

Surviving Summer Cooking

In this lesson, you'll learn how to keep cool as a cucumber on the hottest dog day of summer as you prepare Summer Seviche, Gazpacho, and Chicken Caesar Pasta Salad. You'll find out how to use your small kitchen appliances to make Slow Cooker Iberian Meat Loaf and Tomato-Olive Bread. And you'll beat the heat while grilling up Grilled Margherite Pizza, Grilled Veggie Medley, and Grilled Fruit Cups. These summer-perfect recipes are so scrumptious, though, you'll want to enjoy them year-round!

Putting It All Together

Bring your sweet tooth to this lesson! You'll have several opportunities to wow your taste buds, as you'll prepare Very Cherry Cake, Tofu Key Lime Pie, and Peanut Butter Cup pie. You'll learn how to choose and make tasty, colorful lowered-fat side dishes, including Fruit Salad, Asian Coleslaw, and Green Beans and Bells, as well as a variety of garnishes. We'll talk about one last hurry-up technique—how to break the rule of mise en place—in this last lesson. To close out the course, we'll discuss the basics of evaluating nutrition research.

 

Course III: Start Your Own Edible Garden

There are 12 units of study

Why Grow Your Own Garden?
In this first lesson, we'll begin by discussing the many great benefits of growing your own food. You’ll discover why food from your garden is likely to have more nutrients than the food you can purchase from the grocery store, and we'll talk about ways to keep your costs down and options for designing your garden beds. By the end of this lesson, you'll be prepped and ready to begin planning your own edible garden!
    
What Should You Grow in Your Garden?
Not sure what you want to plant in your garden? That's good! Because there are lots of practical considerations that you should be aware of before you make that decision. Considerations such as personal taste, time, space, and the local climate will all impact your plant selection. Today, we'll discuss what you need to think about before planning your garden, and you'll start to learn the basics about climate zones and the types of plants that grow well in your area.
    
Preparing Your Garden
In this lesson, we'll look at strategies to keep your garden looking as good as it tastes! We'll begin by considering layout, style, flowers, and all of the little extras that make your garden unique. Then, you'll learn how to prepare your containers, raised beds, and in-ground gardens. We'll walk through the steps of placing, measuring, and building your garden to give your plants a healthy place to grow and thrive. We'll look at some time-saving tips and discuss when you should begin preparation and what method might be best for your garden.
    
Your Garden Soil
A whole lesson devoted to soil! Don't worry—this is actually much more interesting than it sounds. And what you learn today will prepare you to create the perfect foundation for your edible garden. We're examining soil up front, because you'll need to have a good understanding of your garden soil before you begin planting the delicious crops we'll discuss in the upcoming lessons. Today, we'll discuss your unique soil type. You'll find out about the drainage, pH, and nutrients in your soil. And you'll learn about soil amendments to create healthy soil that will nourish your garden.
    
Leafy Greens
Leafy greens are easy to grow, but they can get bitter if you aren't careful. In this lesson, you'll learn how to keep your leafy greens healthy and delicious. We'll start with an introduction to some of the varieties you can find and the benefits of each. Then, we'll look at important topics that affect your leafy greens, like bolting and slugs. Finally, you'll learn a technique to extend your growing season that can be applied to lots of vegetables, not just greens—starting your seeds indoors!
    
Root Vegetables
In today's lesson, we'll discover the vegetables that lie beneath the soil. We'll explore different types of these special veggies, including carrots, potatoes, and beets. You'll learn how to grow and harvest your crops. And finally, we'll discuss how to make the perfect seed bed for your root vegetables to flourish.
    
Vine and Bush Vegetables
In this lesson, we're going to take your garden up into the air by exploring vine and bush vegetables. You'll learn about lots of great edible options for adding height to your garden, including beans, peas, and tomatoes. We'll discuss important information about heirlooms and hybrids, as well as pests and diseases. Then, we'll explore the many ways that you can support your vertical vines as they grow up!

Fruits and Berries
Today's lesson will satisfy your sweet tooth as you learn about growing fruits and berries. We'll discuss some of your options like apples, grapes, and blueberries. Then, we'll cover the specifics of planting, pollination, and pests. And you'll also learn about the importance of pruning and how to make a proper cut.
    
Herbs
Today's lesson is all about herbs. You'll learn some specifics about herbs, like which ones are invasive and which ones need extra-deep containers to grow well. Then, we'll explore ways to harvest your herbs and still keep them producing. Finally, we'll go more in depth about how to grow crops indoors so you won't have to leave your kitchen to collect your harvest!
    
Irrigation and Your Garden
Watering has the potential to be one of the most time-consuming parts of caring for your garden. And it's often the part that beginning gardeners skimp on or overdo, resulting in a less-than-desirable crop. In this lesson, you'll learn about the various irrigation methods for different types of gardens, and we'll discuss the best approach for your edible garden.
    
Collecting Seeds and Preserving Your Harvest
Today, we're going to talk about ways to use your excess bounty so that it doesn't go to waste. You'll learn how to collect seeds from your crops, which seeds you should collect, and what to expect when you grow them next year. We'll also discuss ways to preserve the rest of your harvest through freezing, drying, canning, and pickling so that you can enjoy your surplus later.
    
End-of-Season Cleanup
Congratulations! You've grown a delicious, nutritious garden, and now it's time to put the garden down for the season. In this lesson, we'll discuss how to make sure your garden is properly prepared for the winter and how to get a head start for the spring. You'll also learn how to care for your tools so that your investment will last for many years.

Entry requirements

Students must have basic literacy and numeracy skills.

Minimum education

Open entry. Previous schooling and academic achievements are not required for entry into this course.

Computer requirements

Students will need access to a computer and the internet. 

Minimum specifications for the computer are:

Windows:

  • Microsoft Windows XP, or later
  • Modern and up to date browser (Internet Explorer 8 or later, Firefox, Chrome, Safari)

MAC/iOS

  • OSX/iOS 6 or later
  • Modern and up to date browser (Firefox, Chrome, Safari)

All systems

  • Internet bandwidth of 1Mb or faster
  • Flash player or a browser with HTML5 video capabilities(Currently Internet Explorer 9, Firefox, Chrome, Safari)

Students will also need access the following applications:

Adobe Acrobat Reader

Adobe PDF plug - in ( a free download obtained at Adobe.com)

Email

Through well-crafted lessons, expert online instruction and interaction with your tutor, participants in these courses gain valuable knowledge at their convenience. They have the flexibility to study at their own pace combined with enough structure and support to complete the course. And they can access the classroom 24/7 from anywhere with an Internet connection.

New sessions of each course run every month. They last six weeks, with two new lessons being released weekly. The courses are entirely Web-based with comprehensive lessons, quizzes, and assignments. A dedicated professional instructor facilitates every course; pacing learners, answering questions, giving feedback, and facilitating discussions.

About this Course

Revitalise your Lifestyle With this Online Health & Fitness Programme!

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 your crops 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 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.

Course Fast Facts:

  • Learn Certificate in Certificate in Healthy Living Suite Online Courses in only 18 - 24 weeks
  • Approximately only 2 to 4 hours per week of study is required
  • This course is delivered 100% on-line and is accessible 24/7 from any computer or smartphone
  • Instructors lead each course and you will be able to interact with them and ask questions
  • You can study from home or at work at your own pace in your own time
  • You can download printer friendly course material or save for viewing off line
  • You will be awarded a certificate at completion of this course

How to study online course?

Upon enrolment an automated welcome email will be sent to you (please check your junk email inbox if not received as this is an automated email), in order for you to access your online course, which is Available 24/7 on any computer or smart mobile device. New courses start every month to ensure that we have the correct ratio of students to tutors available, please ensure you select a starting date when you go through our shopping cart, at checkout. The course is easy to follow and understand.

Recognition & Accreditation

All students who complete the course receive a certificate of completion with a passing score (for the online assessment) and will be issued a certificate via email.

Course I: Lose Weight and Keep It Off

There are 12 units of study

Food Records: The Secret to Successful Weight Loss

You guessed it! This course is going to help you lose weight and keep it off by teaching you healthy, proven techniques for weight loss that you can personalize and begin using immediately. In this first lesson, you'll take a crucial step toward your weight-loss goals by keeping a record of what you eat and drink. We'll explore how easy it is to weigh and measure your food in order to track calories and portion size. You'll also learn to distinguish between low-fat and high-fat food preparation methods (a great skill to have when you're eating out). And you'll discover how to use your hands to guesstimate and manage portion sizes when you just don't have the option to weigh and measure your food.

Assess Your Body and Set SMART Goals

You've established a food record to help you keep tabs on what you're eating and drinking. Now it's time to figure out how what you eat relates to your body. Today you'll discover how body type relates to health and weight management, and you'll use interactive tools to calculate your body mass index, waist-to-hip ratio, and personal daily calorie estimation. With all of this information in hand, you'll be ready to develop your own SMART goals for weight loss and weight maintenance—goals that are sensible, measureable, achievable, realistic, and time-oriented.

Take Nutrition to the Next Level

Now that you've learned how to develop SMART goals, it's time to delve into the finer details of food composition, meal planning, and meal timing. In this lesson, you'll find out what's in the food you're eating and how to use that information to plan meals and snacks that support your weight-loss goals. You'll also learn how to time meals so that you're less hungry between meals—and have more energy!

Exercise Is King

Time to get motivated to move! Today you'll learn the differences between cardiorespiratory exercise, strength training, and lifestyle activity. You'll also find out why and how much of each type of exercise supports weight management. We'll talk about easy ways to make exercise work when you don't have a lot of extra time, and we'll explore the common (but frustrating!) obstacles to exercise. By the end of the lesson, you'll be developing your own SMART exercise goals.

The Importance of Being Hydrated

Water plays a role in countless body functions, including weight loss. Increasing water intake can be an inexpensive, easy way to maximize fat metabolism, slow digestion, and discourage your appetite! In this lesson, we'll discuss the role of water in weight management. You'll learn how much water is enough, and discover how to determine how much water you lose during exercise. You'll also uncover tips and tricks for overcoming obstacles to good hydration.

Don't Worry, Be Healthy!

Stress has a variety of negative effects on weight management. The hormones your body releases when you feel stressed wreak havoc on your appetite, encourage the storage of abdominal fat, and ramp up the formation of fat. Today we'll unravel the influences of stress on weight, and you'll discover how to use stress management techniques to minimize or even eliminate the effects of stress. Because eating to self-nurture is a challenge for many people, we'll spend some time examining the connection between food and love, and we'll talk about how to self-nurture without sacrificing your weight-management goals.

You Are What You Think

Are your thoughts getting in the way of reaching your SMART goals? In this lesson, you'll discover how emotional eating and the way you think about your body affect your ability to follow through on healthy choices. We'll talk about 10 cognitive traps to watch out for, and you'll learn 10 cognitive tools you can use to overcome unhelpful thought patterns. As you discover more about motives, you'll see how you can put them to work to reach your weight-management goals.

Sleep, Slimness, and You

A good night's sleep is a crucial part of your successful weight-management plan. Today you'll learn how sleep deprivation interferes with metabolism, encourages cravings, and increases your appetite. We'll problem-solve for ways to get more sleep, and we'll discuss how you can stay on track with your SMART goals even when you haven't had enough rest.

Eating In, Eating Out

Eating out can make maintaining or losing weight so much more challenging. But, actually, with preparation and some strategies for making healthy food choices, you'll find that eating out doesn't have to wreak havoc with your SMART goals. In this lesson, you'll begin by learning how to stick with your SMART goals when you're eating out. After that, we'll explore how to make preparing food at home easy, quick, and healthy for you and your family. Then, we'll wrap things up by discussing techniques you can use to keep your SMART goals in focus, even in social situations.

Take Exercise to the Next Level

Whether you're an exercise newbie or a seasoned athlete, you need to change up your exercise routine from time to time. In this lesson, you'll discover how and why to do just that! You'll see how FITT principles, cross-training, exercise lite, and other techniques can help you develop and improve your workouts. Because your thoughts affect your actions and feelings, too, you'll learn how to become your own cheerleader in ways that make exercise easier, more effective, and fun.

Put It All Together

Do you suspect your genes are making it hard for you to lose weight? Have you noticed changes in your body as you've gotten older, had a baby, or entered perimenopause? In this lesson, you'll learn how genetics and life changes can affect weight management, and you'll discover how to successfully manage your weight during these life stages. You'll also discover when and how to satisfy food cravings without abandoning your SMART weight-management goals—and when and how to enjoy the high-calorie foods you really love!

Stay on Track for a Lifetime

In this lesson, we'll discuss methods for determining your personal ideal weight, and we'll explore how to shift from weight loss to weight maintenance once you've achieved it. Maintaining weight can be a lot easier than losing it if you get into the maintenance mindset, so we'll talk about the importance of using self-monitoring and self-motivation tools to stay aware and enthusiastic about the choices you're making that influence your weight. You'll learn how to put your assertive communication tools to work in the social situations you're likely to encounter, and you'll discover how seeing things differently once you're in the maintenance mindset can make it easier to stick with your SMART weight-management goals. And because scientific research is constantly changing, you'll learn the basics of evaluating research. When the next diet craze hits, you'll be able to determine if it's right for you. By the end of this lesson—and this course—you'll have the know-how to help you enjoy weight loss for a lifetime.

 

Course II: Luscious, Low-Fat, Lighting-Quick Meals

There are 12 units of study

The Functions of Fat

Have you always suspected the only function of fat was to attach itself to your stomach, hips, or thighs? In our first lesson, we'll uncover the functions of fat in cooking and discuss easy, lower-fat ways to replace these functions. We'll begin to identify high-fat ingredients in recipes, too. You'll use your new skills to prepare a quick and easy Chicken a la King that's lower in fat but even more flavorful than the original recipe!  Then you'll try your hand at a luscious and lowered-fat recipe for Lasagna Mexicana.

'Tis the Seasoning

In Lesson 1, you learned that two of the functions of fat are carrying flavor and adding "mouthfeel." Seasonings are a fat-free way to improve flavor and mouthfeel. We'll explore the functions of seasonings in lowered-fat cooking, and we'll discuss several of the most commonly used seasonings and their uses. You'll also learn about flavor profiling, and then use these terrific techniques to create three easy, flavorful lowered-fat recipes: Mexican Shepherd's Pie, Greek Pizza, and New World Pasta y Fagioli.

Talking Sauce

Many recipes are based on sauces, and many of them tend to be high in fat. In today's lesson, we'll look at the functions of fat in sauces. We'll discuss several ways to make easy and delicious lowered-fat sauces. You'll use this knowledge to prepare a classic Lowered-Fat Macaroni and Cheese, and an easy, elegant Fettuccine Tofredo with Chicken and Broccoli, both of which are deliciously smooth and rich. You'll learn how to use canned condensed soups to make easy low-fat sauces when you make Quick and Easy Turkey Tetrazzini. And you'll discover the differences between opaque and glossy sauces as you prepare my quick and easy recipe for Sweet and Sour Chicken.

Using Add-In Ingredients

This lesson is a student favorite! Today we'll define add-in ingredients, and you'll discover how to incorporate them into delicious lowered-fat recipes. Armed with this knowledge, you'll prepare a kid-friendly Spaghetti Pie that adults will love, too! If you enjoy Asian cuisine, you'll be delighted with my 15-minute recipe for Spicy Peanut Chicken. You don't have even 15 minutes to make dinner? After you apply your knowledge of seasoning, flavor profiling, and add-in ingredients, no one will believe you made Very Veggie Soup using canned and frozen foods. Last but not least, I'll share with you the alterations I made to a typical restaurant-style fried rice recipe to create an unforgettably delicious "Fried" Rice.

Making Meals with Meat and Poultry

Have you sworn off red meat because it's too high in fat or it's too difficult to prepare tender and flavorful cuts of lower-fat meats? Are you sick to death of the same old recipes for chicken? If you answered yes to either question, you'll love this lesson! You'll uncover many tips and tricks for preparing tender and flavorful meals based on leaner meats when you prepare Ground Beef Stroganoff, Pan-Broiled London Broil, and Sweet and Sour Meatballs. We'll revisit flavor profiling as we explore rubs and marinades, two great ways to enliven plain old poultry. To showcase these skills, you'll prepare Cinnamon Chicken. And finally, you'll discover how to convert a time-consuming recipe for Chicken Cordon Bleu into a quicker, easier, and lower-fat casserole recipe.

Making Meals with Fish and Shellfish

Seafood offers so many health benefits that several health organizations recommend eating it at least twice a week. Unfortunately, many people avoid fish and shellfish because they aren't familiar with how to prepare it, or they're not excited about filling up the kitchen with that fishy aroma. Today we'll discuss how to choose seafood, and we'll prepare a bounty of fish and shellfish-based meals that won't leave your house smelling funny, including Grilled Ginger-Lime Salmon with Sauce, Drunken Cod, Poached Asian Salmon, Fish Puttanesca, Thai Shrimp, "Crab" Salad, Quick Crab Bisque, and Asian Tangerine Scallops.

Marvelous Meatless Meals

Are you suspicious of soybeans? Any doubts you may have will be dispelled when you taste Marinated Three-Bean Salad and Farmer Chili. Are you baffled by tofu? You'll discover how easy it is to use it to replace high-fat ingredients like cream and whole eggs when we prepare Creamy Butternut Squash Soup, Pasta Carbonara, Spicy Peanut Tofu, Tofu Pumpkin Custard, and Tofu Guacamole. As easy and delicious as these recipes are, what most students enjoy about this lesson is sneaking healthful soybeans and tofu into their family's meals. Your diners will never be the wiser, either!

Thinking Like a Dietitian in the Kitchen

Are you tired of never having an answer to the question, "What's for dinner?" If you shouted "Yes!" then this your lesson! Even if you usually have dinner under control, you'll be delighted to learn how to develop and use a cycle menu to save you time, reduce food waste, and help encourage diner acceptance. To prove these points, we'll prepare Bean and Basil Salad, Tomato-Basil Meat Sauce, Chicken Curry, Shrimp Cashew Salad, and Greek Skillet. We'll also discuss how to develop a grocery list that works for you. We'll finish up by taking a look at shopping for groceries, including the pros and cons of online and warehouse shopping.

Casseroles, Slow Cooker Cookery, and Oven-Fried Foods

Break out your slow cooker and discover how delicious and easy lowered-fat cooking can be! We'll prepare an exotic but oh so easy recipe for African Chicken. You'll learn how to convert the Chicken à la King recipe we prepared back in Lesson 1 to a slow cooker recipe. We'll uncover the secrets of lowered-fat casserole cookery as we prepare a yummy Chicken Enchilada Casserole. And if you've given up deep-frying because it's too high in fat, you'll love my recipes for Oven-Fried Chicken, Oven Fries, and Oven Onion Rings. You'll be licking your fingers because these recipes taste so good—not because they're greasy!

Cupboard and Freezer Meals

If you're like me and you prefer to cook rather than clean, you'll love the tips and tricks we'll discuss in this lesson! We'll examine how to organize and take control of the pantry, kitchen, refrigerator, and freezer. I'll share with you my kitchen cleanup tips, too. Once we've got things organized and tidy, I'll share what I call cupboard meals. I fall back on these family-favorite recipes when I'm pressed for time—Chicken Florentine Pasta, Speedy Lasagna, and Quick Chicken Risotto. We'll revisit flavor profiling and discuss another way it can benefit you when we prepare Caribbean Chicken Pizza. And, we'll use the slow cooker to prepare Mexican Pork, a simple but delicious twofer recipe.

Surviving Summer Cooking

In this lesson, you'll learn how to keep cool as a cucumber on the hottest dog day of summer as you prepare Summer Seviche, Gazpacho, and Chicken Caesar Pasta Salad. You'll find out how to use your small kitchen appliances to make Slow Cooker Iberian Meat Loaf and Tomato-Olive Bread. And you'll beat the heat while grilling up Grilled Margherite Pizza, Grilled Veggie Medley, and Grilled Fruit Cups. These summer-perfect recipes are so scrumptious, though, you'll want to enjoy them year-round!

Putting It All Together

Bring your sweet tooth to this lesson! You'll have several opportunities to wow your taste buds, as you'll prepare Very Cherry Cake, Tofu Key Lime Pie, and Peanut Butter Cup pie. You'll learn how to choose and make tasty, colorful lowered-fat side dishes, including Fruit Salad, Asian Coleslaw, and Green Beans and Bells, as well as a variety of garnishes. We'll talk about one last hurry-up technique—how to break the rule of mise en place—in this last lesson. To close out the course, we'll discuss the basics of evaluating nutrition research.

 

Course III: Start Your Own Edible Garden

There are 12 units of study

Why Grow Your Own Garden?
In this first lesson, we'll begin by discussing the many great benefits of growing your own food. You’ll discover why food from your garden is likely to have more nutrients than the food you can purchase from the grocery store, and we'll talk about ways to keep your costs down and options for designing your garden beds. By the end of this lesson, you'll be prepped and ready to begin planning your own edible garden!
    
What Should You Grow in Your Garden?
Not sure what you want to plant in your garden? That's good! Because there are lots of practical considerations that you should be aware of before you make that decision. Considerations such as personal taste, time, space, and the local climate will all impact your plant selection. Today, we'll discuss what you need to think about before planning your garden, and you'll start to learn the basics about climate zones and the types of plants that grow well in your area.
    
Preparing Your Garden
In this lesson, we'll look at strategies to keep your garden looking as good as it tastes! We'll begin by considering layout, style, flowers, and all of the little extras that make your garden unique. Then, you'll learn how to prepare your containers, raised beds, and in-ground gardens. We'll walk through the steps of placing, measuring, and building your garden to give your plants a healthy place to grow and thrive. We'll look at some time-saving tips and discuss when you should begin preparation and what method might be best for your garden.
    
Your Garden Soil
A whole lesson devoted to soil! Don't worry—this is actually much more interesting than it sounds. And what you learn today will prepare you to create the perfect foundation for your edible garden. We're examining soil up front, because you'll need to have a good understanding of your garden soil before you begin planting the delicious crops we'll discuss in the upcoming lessons. Today, we'll discuss your unique soil type. You'll find out about the drainage, pH, and nutrients in your soil. And you'll learn about soil amendments to create healthy soil that will nourish your garden.
    
Leafy Greens
Leafy greens are easy to grow, but they can get bitter if you aren't careful. In this lesson, you'll learn how to keep your leafy greens healthy and delicious. We'll start with an introduction to some of the varieties you can find and the benefits of each. Then, we'll look at important topics that affect your leafy greens, like bolting and slugs. Finally, you'll learn a technique to extend your growing season that can be applied to lots of vegetables, not just greens—starting your seeds indoors!
    
Root Vegetables
In today's lesson, we'll discover the vegetables that lie beneath the soil. We'll explore different types of these special veggies, including carrots, potatoes, and beets. You'll learn how to grow and harvest your crops. And finally, we'll discuss how to make the perfect seed bed for your root vegetables to flourish.
    
Vine and Bush Vegetables
In this lesson, we're going to take your garden up into the air by exploring vine and bush vegetables. You'll learn about lots of great edible options for adding height to your garden, including beans, peas, and tomatoes. We'll discuss important information about heirlooms and hybrids, as well as pests and diseases. Then, we'll explore the many ways that you can support your vertical vines as they grow up!

Fruits and Berries
Today's lesson will satisfy your sweet tooth as you learn about growing fruits and berries. We'll discuss some of your options like apples, grapes, and blueberries. Then, we'll cover the specifics of planting, pollination, and pests. And you'll also learn about the importance of pruning and how to make a proper cut.
    
Herbs
Today's lesson is all about herbs. You'll learn some specifics about herbs, like which ones are invasive and which ones need extra-deep containers to grow well. Then, we'll explore ways to harvest your herbs and still keep them producing. Finally, we'll go more in depth about how to grow crops indoors so you won't have to leave your kitchen to collect your harvest!
    
Irrigation and Your Garden
Watering has the potential to be one of the most time-consuming parts of caring for your garden. And it's often the part that beginning gardeners skimp on or overdo, resulting in a less-than-desirable crop. In this lesson, you'll learn about the various irrigation methods for different types of gardens, and we'll discuss the best approach for your edible garden.
    
Collecting Seeds and Preserving Your Harvest
Today, we're going to talk about ways to use your excess bounty so that it doesn't go to waste. You'll learn how to collect seeds from your crops, which seeds you should collect, and what to expect when you grow them next year. We'll also discuss ways to preserve the rest of your harvest through freezing, drying, canning, and pickling so that you can enjoy your surplus later.
    
End-of-Season Cleanup
Congratulations! You've grown a delicious, nutritious garden, and now it's time to put the garden down for the season. In this lesson, we'll discuss how to make sure your garden is properly prepared for the winter and how to get a head start for the spring. You'll also learn how to care for your tools so that your investment will last for many years.

Entry requirements

Students must have basic literacy and numeracy skills.

Minimum education

Open entry. Previous schooling and academic achievements are not required for entry into this course.

Computer requirements

Students will need access to a computer and the internet. 

Minimum specifications for the computer are:

Windows:

  • Microsoft Windows XP, or later
  • Modern and up to date browser (Internet Explorer 8 or later, Firefox, Chrome, Safari)

MAC/iOS

  • OSX/iOS 6 or later
  • Modern and up to date browser (Firefox, Chrome, Safari)

All systems

  • Internet bandwidth of 1Mb or faster
  • Flash player or a browser with HTML5 video capabilities(Currently Internet Explorer 9, Firefox, Chrome, Safari)

Students will also need access the following applications:

Adobe Acrobat Reader

Adobe PDF plug - in ( a free download obtained at Adobe.com)

Email

Through well-crafted lessons, expert online instruction and interaction with your tutor, participants in these courses gain valuable knowledge at their convenience. They have the flexibility to study at their own pace combined with enough structure and support to complete the course. And they can access the classroom 24/7 from anywhere with an Internet connection.

New sessions of each course run every month. They last six weeks, with two new lessons being released weekly. The courses are entirely Web-based with comprehensive lessons, quizzes, and assignments. A dedicated professional instructor facilitates every course; pacing learners, answering questions, giving feedback, and facilitating discussions.

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  • How to unclutter your mind to succeed.
  • Achieve your dreams using your imagination.
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Course Summary

Course ID No.: 007HLS
Delivery Mode: Online
Course Access: 18 - 24 weeks
Tutor Support: Yes
Time required: 72 hours
Assessments: Yes
Qualification: Certificate of Completion

Start Dates

This course is available to begin on the following dates

  • 16 October
  • 13 November
  • 11 December
  • 15 January

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