Wellness Checklist	Use this wellness checklist to help become and stay healthy. Take it slow – gradually add healthy habits and food to your existing regimen. Always consult with your doctor before making any decisions regarding your health.

Daily wellness checklist	Other wellness tips
Did you...	Mon	Tue	Wed	Thu	Fri	Sat	Sun	1. Gain knowledge by researching nutrition and supplements. 2. Record your emotions and feelings before going to sleep each night in a journal. 3. If something hurts chronically, or if something feels out of whack, listen to your body. Don't push it. 4. Research pressure point therapy, massage and other forms of energy medicine that you can practice on yourself, your partner, or your children. 5. Research and take up daily stress-busting practices such as meditation, mindfulness, and affirmations. 6. If you’re emotionally in trouble or feel lost or helpless, seek help from a professional or a loved one.
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 elevator	☐	☐	☐	☐	☐	☐	☐
Spend time outdoors	☐	☐	☐	☐	☐	☐	☐