top of page
Open Textbook in Library

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....

Hummus Plate

Blue Zones:

communities filled with centenarians

Mediterranean Diet

everything you need and more

Healthy Eating Plate:

what does it look like?

Serene Yoga Studio

Wellness topics: 

fasting, breathing, meditation, & more

Medical topics: 

cholesterol, diabetes, heart disease & more

Cookbooks & recipes: 

Mediterranean & Plant-based


recommended books to read

Podcast & Websites: 

nutrition, health & wellness related


Game Changers, Forks over Knives, etc.

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.

Nutrition Made Simple

Gil Carvalho takes on health myths and fact-checks viral "health" videos 


Scientist Fact-Checks the "Game Changers" Documentary

Posted: Oct 2019

Length: 14 min

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:

bens of ex.jpeg
joe wick.jpeg
mental wellness.jpeg

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:

lack of sleep.jpeg
sleep hygiene.jpeg

How poor sleep affects our health

Tips for better sleep

sleep smarter.jpeg
Screen Shot 2023-02-17 at 10.13.51 PM.png

Sleep smarter

Benefits of a good night sleep

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:

stress ball.png

What is mindfulness?

What are the effects of chronic stress?

stress mgt.jpg
Screen Shot 2023-02-17 at 9.53.39 PM.png

Tips for managing stress

Tips to master mindfulness

Improve Your Food and Nutritional Knowledge

Learn more about food and nutrition facts

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

BZ pic.jpeg

Ted Talk about Blue Zones

BZ book.jpeg

Blue Zones Book

BZ soln book.jpeg

Blue Zones Solution cookbook

What does a Healthy Eating Plate look like ?  (See below)

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

How to reverse NAFLD naturally

5-minute Meditation

Screen Shot 2023-02-18 at 12.13.50 PM.png

Proper breathing

Out with old, in with new

marc ram.jpeg

Power of a positive Mindset

Inspirational stories

More 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, Forks 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.

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.

How Not to Die: Michael Greger, MD

Happy Mind, Life

R. Chatterjee, MD

 Cookbooks & Recipe Resources


How Not to Die

Misty Slope

More Patient Videos

Contact Us Today!