These are the audio files from the Berkeley YMCA's Changes program, spring, 2011. They have not been edited, so the recordings include any breaks and break out groups - you just need to skip them or fast forward (easy on a computer, hard or impossible on an MP3 player).

I'm not sure how long I'll keep these up. Let me know if you need them.

First, here are two videos about Flax Seed (found on web by Jerry B):

And here are some articles we were sent, but aren't directly related to a session:

Here are audio recordings and files from the YMCA Changes program:

April 21, 2011 - Introductory session
- Not recorded - sorry
- Introductory Email
- Creating a Wellness Vision This has a worksheet to help generate your vision and goals. I would love it if you could all send your wellness visions and 3-months goals to review by Friday, April 30th.
- Wellness Vision and Goal Setting
- Small Steps

Apr 28, 2011 - Anne Dinkelspiel, Ph.D., Licensed Clinical Psychologist
- Audio Recording for Apr. 28, 1 hour 28 minutes - Skip first 30 seconds when playing.
May 5, 2011 Natalie Ledesma, MS, RD, CSO, Nutrition I
- Audio Recording for May 5, Part 1, 29 min. (first half minute of Part 1 is really hard to understand; it gets better after that)
- Audio Recording for May 5, Part 2, 29 min.
- YMCA Changes Nutrition Session 1
- Blackbean Corn Salad Recipe (.doc)
- Dear Food Diary Article
- Food Record Form (.docx)
- Tortilla Soup Recipe (.doc)
- How To Break A Habit
May 12, 2011 Natalie Ledesma, MS, RD, CSO, Nutrition II
- Audio Recording for May 12, 1 hour, 20 min.
- YMCA Changes Nutrition Session 2
- Mindful Eating Practices
- Grocery Shopping Pantry Picks
May 19, 2011 Natalie Ledesma, MS, RD, CSO, Nutrition III
- Audio Recording for May 19, 1 hour 20 min., (tape says Nutrition 4, but is Nutrition 3)
- YMCA Changes Nutrition Session 3
- 101 Things to do Besides Eat
- Asian Japonica Rice Salad with Edamame (.doc)
May 26, 2011 Natalie Ledesma, MS, RD, CSO, Nutrition IV
June 2, 2011 Natalie Ledesma, MS, RD, CSO, Nutrition V
June 9, 2011 Natalie Ledesma, MS, RD, CSO, Nutrition VI
June 16, 2011 - Noel Panganiban, Wellness Director - Not recorder, no handouts
- Core & Back Strength class (which many of you know as Pilates), including stretching.
June 23, 2011 - Lori Cable - Not recorded, No handouts
- Yoga class with an emphasis on basic elements of strength as well as flexibility
June 30, 2011 Natalie Ledesma, MS, RD, CSO, Nutrition VII
- Audio Recording for June 30, 1 hour 35 min.
- YMCA Changes Nutrition Session 7
- Instant Calm Article
- Spinach and Artichoke Dip
July 7, 2011 Natalie Ledesma, MS, RD, CSO, Nutrition VIII