Transcript Become Hot Spot Healthy

60-DAY
Group Wellness Program
from
NOW ON
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.
Can you remember?
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
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
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
Make it happen!
Shopping tips
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
Store cupboard tips
• Stock up on staples to keep at home so you don’t get caught short:
1.
2.
3.
4.
5.
pulses
black beans
kidney beans
cannelloni beans
wheat-free whole grain
pastas (e.g., brown rice pasta
or corn pasta)
6. tortilla flour
7. a tortilla press
8. garlic
9.
10.
11.
12.
13.
14.
15.
16.
onions
tomato puree
oat milk
whole grain and wheat free
flours
quinoa
buckwheat
porridge oats
brown rice
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.
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.
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!
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!
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!
Follow the 5 Principles