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Welcome to HG Wellness University

Learn your "why"....

Understanding "why" you want to make changes in your life is just as important as the "how". 


 Below you will find educational material to help you learn your "why".


You will learn about the 4 pillars of health (nutrition, exercise, sleep and mindfulness) which are the foundation of our program.   

Please review these materials as often as you can because knowledge is power!

Good luck on your wellness journey!!!

 

Pillar #1: Food & Nutrition

Introduction to whole-food plant-based diet

Consuming a diet high in fiber (fruits, veggies, legume/beans, grains) and low in unhealthy fats (animal products-saturated/trans) and sugars (simple/refined) can prevent and even reverse chronic diseases such as diabetes, heart disease, fatty liver, hypertension, high cholesterol and more.

Click and review the links below:

Get in Touch
 
 

Caloric and Nutrient Densities

Fat & oils have up to 30-40 times more calories than fruits and vegetables. 

Please review the links below.

Jeff Novick, MS, RD: Calorie Density- How To Eat More, Weigh Less and Live Longer 

Calorie Density: an overview

Calorie Density: secret to sustained weight loss.

Review the bar graph below. Eat primarily from the foods represented by the green bars (veggies, fruits, unrefined complex carbs and legumes). 

UnReCC = unrefined carbs

RefCC = refined carbs

 

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Pillar #2: Exercise

Exercising on a regular basis has been shown to improve your health/wellness and prolong life. 

Please review the links below:

Image by Peter Kee
 
 
 

Best diet for fatty liver disease

 

More great educational resources

Check out some of our favorite videos and podcasts

 

Some of our Favorite Books

Check out some of our favorite books that we recommend patients read when participating in our program. All of these can be purchased on Amazon!

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How Not to Die

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Feel Better in 5

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How Not to Diet

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This Is Your Brain on Food

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Why We Sleep

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Tiny Habits

 

Additional Wellness Topics


Mindset / Attitude / Purpose

Why Your Excuses Will Ruin You | Rich Roll on Impact Theory https://www.youtube.com/watch?v=k7iq2Z2D1Zs

Mindset and success, Tom Bilyeu, Feel Better Live More (FBLM) podcast, 4/20 #110 https://www.youtube.com/watch?v=bblzKUTIldw

Michael Klaper, MD, Get off your “Buts”, #10, Plant strong podcast https://www.plantstrongpodcast.com/blog/episode-10-klaper-returns

https://www.youtube.com/watch?v=2Ar05F-LnWQ

This One Hack Will Help You Take Control of Your Brain | Mel Robbins on Impact Theory https://www.youtube.com/watch?v=LCHPSo79rB4
WIN The War In Your HEAD And Find PEACE | David Goggins (explicit language)

The ONLY Video You Need To Find Your TRUE PURPOSE In Life | TOP 5 Best Advice

Speeches | Goalcast Jay Shetty

https://www.youtube.com/watch?v=GdHW1YipmVo

The Most Eye Opening 10 Minutes Of Your Life | David Goggins (explicit language)

https://www.youtube.com/watch?v=TLKxdTmk-zc

David Goggins - The Cure To Laziness (explicit language)

https://www.youtube.com/watch?v=eClN__7Avuk

One of The Most Motivational Speeches Ever!!! David Goggins | (explicit language)

https://www.youtube.com/watch?v=Cuutcvdt2Xc

Michael Strahan: Impact theory Escaping the Matrix and finding happiness https://www.youtube.com/watch?v=FUU0nvIhf8U

Jay Shetty: Impact theory. How to find your purpose https://www.youtube.com/watch?v=GXoErccq0vw

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break free from limitations of your mind, #121, FBLM

VS Ramachandran: legendary neuroscientist building your brain for success
Wim Hof, Icemath cometh, RR, Elevating consciousness & human potential How to change your brain, A. Guberman, RR, 7/20/20


Intermittent Fasting

  1. Intermittent Fasting: Transformational Technique

  2. Fasting as a Therapeutic option for weight loss.

  3. Why intermittent fasting bolsters brain power

  4. Why when you eat matters, FBLM,#21

  5. Stop snacking and start fasting. UH, #369 

  6. What to Eat, when to eat. Exam Room, 8/22/18.

  7. Valter Longo, PhD: Fasting for longevity, Rich Roll, 5/21/18

  8. Our broken plate, intermittent fasting, Rich Roll, 2/8/16

  9. Reset with intermittent fasting, UH, #294


Food addiction/ craving

Neal Barnard, MD, Exam Room podcast, 2/21/19, Food addiction, why we can stop eating. https://www.youtube.com/watch?v=xFuSnKD8Kc8

Neal Barnard, MD; Exam Room podcast, 1/2/18, what foods are addicting? https://www.youtube.com/watch?v=Bg0Zh7sQvTw

Neal Barnard, MD, the cheese trap - breaking the addiction. https://www.youtube.com/watch?v=PHyLV3jeifk

Michael Furhman, MD, Food addiction and emotional overeating https://www.youtube.com/watch?v=0fvfOyiSWnY

Powerful Speech by Dr. Fuhrman: Food Addiction & Emotional Overeating

https://www.youtube.com/watch?v=0fvfOyiSWnY

Ruairi Robertson Food for thought: TEDxFulbrightSantaMonica

https://www.youtube.com/watch?v=awtmTJW9ic8
Food Addiction: Why We Can't Stop Eating, Exam room.

https://www.youtube.com/watch?v=xFuSnKD8Kc8

Exam Room, 8/22/18, Adam Sud, overcoming severe food addiction

Nutrion facts podcast, M. Greger, MD, Nutrition and Addiction. 6/28/18 https://nutritionfacts.org/audio/nutrition-and-addiction/

Crushing fast food addiction, Plant strong podcast, ep. 7
The craving mind, finding joy in meditation, overcoming addiction, #374, UH

Addiction is not a choice, Rich Roll podcast, 10/26/15 https://shows.acast.com/the-rich-roll-podcast/episodes/rrp188

Breaking the dairy addiction, Neal Barnard, RR, 6/19/17


Inspirational stories

  1. Marc Ramirez, ER former UM football player

  2. Adam Sud. RR, Lost 100# on plant based diet, reversed DM2, overcame addiction

  3. John Lewis Bad Ass Vegan

  4. Josh LaJaunie, RR & ER podcast

  5. Fat, sick and nearly dead

 

The Fatty Liver Rx Podcast

This podcast is created by our very own wellness team! Give it a listen!

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More Patient Videos

 
 

Our Favorite Recipe Resources

When you see our dietitian, we hand out a copy of the book below that applies to your choice of transition diet.

How Not to Die Cookbook

Inspired by the research based book by Dr. Michael Greger, one of many whole-food plant-based doctors who use research to support their stance on nutrition. This cookbook offers a ton of Whole-food Plant-based recipes!

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Oldways Mediterranean Cookbook

This cookbook offers 28 days worth of recipes coming from the Mediterranean diet. This is still full of whole grains, fruits, and vegetables, but offers a diet including meat at limited quantities.

Oldways Vegetarian & Vegan Diet Menu Plan

This cookbook offers vegan and vegetarian recipes for 28 days for those that choose a more plant-centric transition diet.

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Additional Resources

Here we have additional tools that may help you be successful on your wellness journey!

 

Wellness Warriors Introduction

This link connects to a youtube video in which Dr. Gunaratnam describes our program and its features.

Wellness Program Description

Check out this article authored by our very own program director, Dr. Gunaratnam. He explains the importance of a wellness program in a GI setting in a very compelling way!

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!

Forks Over Knives

The documentary on Netflix is a recommended watch for anyone interested in the plant-based lifestyle. The cookbook is fantastic. The cooking classes are highly rated. The link below can help you learn more about all the above and more!

Mediterranean Diet Resource

If you are interested in learning more about the mediterranean diet, click the link below!

The Four Pillar Plan

Another book by Dr. Chatterjee that we really enjoy is the Four Pillar Plan! Check out more information about this as well as how to get the book.

Huron Gastro

For more about our practice as whole, click 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.

Green Shakes

These healthy green shakes are easy to make and very adjustable. You can use these for breakfast, lunch, a snack, dinner, or whatever you like! Dr. G likes them for breakfast!

 

Contact Us Today!

(734)-961-6710

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