Group Wellness Program

1. 60-DAY Group Wellness Program

2. from NOW ON

3. From now on • Congratulations! You have reached the final Lesson. • The fact that you are here now means that you have made a very wise choice. • You have decided to take your health into your own hands. You are not going to take good health for granted, or wait passively for good or bad luck. You are not going to rely on potentially harmful drugs. Instead, you are going to do what you need to do in order to stay healthy and happy. You are going to practice preventive medicine. • Hopefully, you will find this not only easy but also enjoyable.

4. Can you remember?

5. Can you remember? • Try to use healthy eating and living rather than pharmaceutical drugs where possible • Don’t diet – instead, eat plenty of nourishing food • Breakfast like a king, lunch like a prince, dine like a pauper • Try to get 20 minutes of exercise daily • Try to get plenty of sunlight • Add a nutrient-rich smoothie to your breakfast • Avoid foods from the S.A.D. – fries, sugar, white bread, processed meat, sugary drinks

6. Can you remember? • Heap your plate with veggies • Relax and take time out – deep breathe, meditate, cat nap, go for a walk, talk to a friend about your problems, pray – whatever it takes • Eat 2-3 pieces of fruit daily • Eat whole grains instead of refined grains • Have purpose in your life • Eat enough protein and the right kinds of proteins – beans, nuts, seeds, fish and so on • Nurture your friendships and relationships

7. Can you remember? • Eat good fats (from olive oil, avocados, seeds, nuts, fish) and avoid bad fats (heated fats, damaged fats, hydrogenated fats, trans fats) • Eat fermented foods and probiotics for good gut bacteria • Chew your food, relax while you eat, enjoy your food • Drink the right drinks – water, herb teas, green tea • Take Essentials • Get enough sleep/improve your sleep patterns

8. Make it happen!

9. Shopping tips

10. Shopping tips • Find a grocery store or health food supplier where you can get good-quality produce, preferably organic and local. Try farmer’s markets and cooperatives, delivery boxes, and so on. • If you shop in a supermarket, go to the outside aisles first where the fresh produce is kept. • Don’t shop when you are hungry if you are in danger of buying sugary snacks! • Beware of deceptive packaging! For example ‘sugar free’ and ‘low fat’ do not necessarily mean healthy

11. Store cupboard tips • Stock up on staples to keep at home so you don’t get caught short: • pulses • black beans • kidney beans • cannelloni beans • wheat-free whole grain pastas (e.g.,brown rice pasta or corn pasta) • tortilla flour • a tortilla press • garlic • onions • tomato puree • oat milk • whole grain and wheat free flours • quinoa • buckwheat • porridge oats • brown rice

12. Try these Keep a fruit bowl • Keep a fruit bowl somewhere accessible and keep it well-stocked so you don’t forget to eat your daily fruit. Keep the blender out • If you have a morning smoothie, keep the blender out on the counter top so that it’s always accessible. Keep a water jug • If you don’t already have one, invest in a water filter jug and keep it out to remind you to drink enough water.

13. Office lunch boxes • If there is no healthy food available at your workplace, try to get into the habit of keeping food ready to take to work. • Try cooking up a batch of brown rice or quinoa for salads, making a jar of salad dressing to take to work for salads, keep a jar of nuts and seeds to snack on or sprinkle over salads, and so on. • Eating well usually means being prepared.

14. Get inventive • If you know the basic principles of healthy eating, you can knock up healthy meals quickly on the spur of the moment without having to use recipes. Just make sure it contains plenty of vegetables, a healthy protein, and, if you are using grains, whole grains rather than refined grains. • Stir-fries, wraps, tortillas, salads, and sandwiches are all versatile and can be made to fit the principles of healthy eating. You may find yourself making your own signature dishes!

15. Eating out • When eating out, try to pick the healthier choices on the menu. You can usually order an extra side portion of vegetables or a salad. • Avoid picking at the breadbasket. • Try to choose your eateries wisely!

16. Do your research • Whatever aspect of the BluePrint for Life you need help with – whether it’s nutrition, movement, relaxation, purpose, or connection, remember that there are plenty of resources out there on the internet, in books, in libraries, and on the akealife.com website for you to use. • For example, there may be local activities to join, places to go, or recipes to find. There should be something for everybody!

17. Follow the 5 Principles