Use this wellness checklist to help become and stay healthy. Take it slow – gradually add healthy habits and food to your existing regime rather than going cold turkey. Always consult with your doctor before making any radical health changes. Wellness checklist

Daily wellness checklist	Other wellness tips
Did you...	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Get knowledgeable by researching nutrition and supplements. Pay attention to your emotions and feelings before going to sleep each night. Keep a diary. If something hurts chronically, or if something feels out of whack, your body is talking to you. Listen to it. Research pressure point therapy, massage or any other form of energy medicine that you can practise on yourself, your partner or your children. Research and take up daily stress-busting daily practices such as meditation, mindfulness and affirmations. If you’re emotionally in trouble or feel lost or helpless, seek help.
Eat breakfast	☐	☐	☐	☐	☐	☐	☐
Eat fresh, plant-based and whole grain foods	☐	☐	☐	☐	☐	☐	☐
Eat one green food	☐	☐	☐	☐	☐	☐	☐
Eat organic, free-range chicken, fish and game	☐	☐	☐	☐	☐	☐	☐
Eat organic eggs and diary	☐	☐	☐	☐	☐	☐	☐
Avoid sugary, processed and refined foods	☐	☐	☐	☐	☐	☐	☐
Eat good fats: avocados, nuts, seeds, olives, coconut	☐	☐	☐	☐	☐	☐	☐
Cook with organic, virgin coconut oil or olive oil	☐	☐	☐	☐	☐	☐	☐
Avoid deep-frying, stir-frying and sautéing	☐	☐	☐	☐	☐	☐	☐
Drink plain coffee or tea	☐	☐	☐	☐	☐	☐	☐
Drink 7-8 glasses of water per day	☐	☐	☐	☐	☐	☐	☐
Avoid skipping meals	☐	☐	☐	☐	☐	☐	☐
Avoid alcohol	☐	☐	☐	☐	☐	☐	☐
Get at least 6-8 hours of sleep	☐	☐	☐	☐	☐	☐	☐
Get 20-30 minutes of moderate exercise	☐	☐	☐	☐	☐	☐	☐
Avoid continuously sitting for more than 55 minutes	☐	☐	☐	☐	☐	☐	☐
Stretch for a minimum of 5 minutes	☐	☐	☐	☐	☐	☐	☐
Take the stairs instead of the lift	☐	☐	☐	☐	☐	☐	☐
Spend time outdoors	☐	☐	☐	☐	☐	☐	☐