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Welcome to HG Wellness "University" Learning Center
Learn your "why"....
Understanding "why" you want to make positive changes in your life is the first step.
Take a few moments to write down your "whys". This will help you to stay focused and committed to your Wellness journey.
You will learn about the 4 pillars of health (nutrition, physical activity, sleep and mindfulness) which are the foundation of our Wellness program.
Patient education & resources
Below is a list of educational material. Please review this material as much and often as you can. The more health and wellness knowledge you have, the more power you have to make positive changes in your life.
Start by reviewing the 4 Pillars of Health and make your way down the list....
4 Pillars of Health
Lets get start!
Caloric/Nutrient Densities
To learn more
Blue Zones
To learn more
Healthy Eating Plate
To learn more
Additional Wellness topics
To learn more
Important Health & Medical topics
To learn more
Documentaries on Health & Wellness
To browse the list and view
Podcast and Websites we recommend
To browse the list and view
Books we recommend reading
To browse the list
Cookbooks and recipes we recommend
To browse the list
Pillar # 1: Nutrition
Mediterranean & Whole food, Plant-based diet and lifestyle
Dietary patterns focused on whole, plant-based foods while reducing intake of animal products, especially red and processed meats, are great ways to support optimal health.
Please click on the links below to learn more:
Eating Healthy: why, what & how
Mediterranean diet: review
Plant based diet: review
Pillar # 2: Physical activity / Exercise
Science has shown that simply getting 150 minutes per week of moderate exercise such as walking, jogging, cycling or swimming can significantly improve your health and longevity.
Please click on the links below to learn more:
Pillar # 3: Sleep
Insomnia has been a major health problem in America. Science has shown that lack of quality sleep can have adverse effects on your mental and physical health. Make sure you are getting 7-8 hours of high quality sleep every night. The information below can help you achieve this.
Please click on the links below to learn more:
How poor sleep affects our health
Tips for better sleep
Sleep smarter
Pillar # 4: Mindfulness & Stress Management
Managing stress and anxiety are important components to our health and wellness. Learning simple mindfulness techniques can help you achieve this.
Click on the links below to learn more:
What is mindfulness?
What are the effects of chronic stress?
Tips for managing stress
Caloric and Nutrient Densities
These are among the most important concepts to understand for weight loss and wellness. Fats & oils have up to 40 times more calories per pound than plant-based foods. To learn more about these important concepts, watch the educational links below.
Please click on the links below to learn more:
What are the "Blue Zones"
Author and National Geographic explorer Dan Buettner, has spent more than a decade finding and exploring Blue Zones: places that are home to the healthiest and happiest centenarians. He and his research team, consisting of doctors, demographers, and psychologists, traveled the globe to uncover the best longevity strategies.
Please click on the links below to learn more about the Blue Zones
Ted Talk about Blue Zones
Blue Zones Book
Blue Zones Solution cookbook
What does a Healthy Eating Plate look like ? (See below)
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Use the "Healthy Eating Plate" illustration below as a guide for your daily meal preparation. As noted above, certain fats and oils may be healthy but very high in calories, so limit them when weight loss is the goal.
Additional Wellness topics
Inspirational stories
Mindset
Developing new habits
Science of breathing
Basics of Meditation
Fasting Benefits
Important Medical & Health Topics
Including topics on cholesterol, fatty liver disease, diabetes, dementia and more
... which can be directly impacted by implementing the 4 pillars of health
Wellness Documentaries worth watching
Including The Game Changers, Fork over Knives, What the Health and many more
These important documentaries are not only entertaining but also educational regarding some of the hidden influences affecting our health and wellness.
Wellness Podcasts and Websites
Here we have additional tools that may help you be successful on your wellness journey!
Health Theory Podcast
Health Theory is a twice weekly interview show, hosted by Quest Nutrition co-founder, Tom Bilyeu. Each episode offers tactical steps one can take to improve their wellbeing and achieve their goals from the world's top health experts in their field.
The Doctor's Farmacy
Mark Hyman, MD. The Doctor's Farmacy podcast is a place for deep conversations about the critical issues of our time in the space of health, wellness, food and politics.
Exam Room Podcast
Listen and learn the secrets to radically improving your health with a plant-based diet. Host Chuck Carroll “The Weight Loss Champion” examines the science of a vegan diet. View Events. Donate Online. Read News. Highlights: Events Available, BBB Accredited Charity.
Feel Better, Live More Podcast
Podcast hosted by Rangan Chatterjee, MD. Feel Better Live More is my weekly podcast for your mind, body, and heart. Each week I'll be featuring inspirational stories and practical tips ...
On Purpose Podcast
Jay Shetty's purpose is to make wisdom go viral. On Purpose podcast brings fascinating conversations with some of the most insightful people in the world ...
The Drive Podcast
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 50 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.
NutritionFacts.org
This website is put together by Dr. Michael Greger, the author of How Not to Die and one of the inspirations the the plant-based diet we recommend. This website has tons of information based on research and is fun to explore and use to learn more about plant based nutrition!
Mediterranean Diet Resource
If you are interested in learning more about the mediterranean diet, click the link below!
A Beginner's Guide to Starting a Plant Based Diet!
This great link is helpful for anyone looking to learn about how to start living the whole-food plant-based lifestyle!
Our Plant-Based Transition Guide
This is a basic transition guide we offer our patients that choose to pursue a plant-based lifestyle.
Our Mediterranean Transition Guide
This is a basic transition guide we offer our patients who are interested in pursuing the Mediterranean lifestyle when transitioning.
Recommended Books to Read
Check out some of our favorite books that we recommend.
Recipe Resources
How Not to Die
