BASE Wellness™

A balanced lifestyle, matched with exercise, a good diet and nutritional supplementation
is the best way to physical, mental and emotional health.



“The ultimate goal of BASE is a balanced life, with time for work, relationships, relaxation and fun – as well as the ability to manage pressure and meet challenges head-on.”


balanced lifestyle

Relax, connect with community and develop a positive outlook to help your body reduce stress and improve your health.

A balanced lifestyle, matched with emotional, spiritual and mental health is the best way to reduce stress and hypertension and improve the body’s equilibrium.

Lifestyle choices affect health in subtle ways and positive choices promote the health needed to enjoy work, relationships, learning and relaxation, and help to manage the pressure of life’s challenges.

Consider the following activities to improve balance:

  • Let your body rest with at least 8 hours of sleep in a dark environment.
  • Make time for quiet mediation or prayer.
  • Try not to covet what you don’t have – spend what’s within your means and minimize debt.
  • Enjoy your relationships and don’t fret over the unimportant.
  • Give your important relationships your best energy or focus.
  • Get in touch with the great outdoors – take up gardening or enjoy walks and hiking



exercise & mobility

Engage in healthy activity, whether it’s regular movement or sustained exercise, in order to maintain flexibility, strength and cardiovascular health.

Exercise is one of the ways for the body to lubricate, eliminate toxins, and distribute nutrients to joints. With regular exercise and stretching, muscles, tendons and ligaments stay supple and contribute to less stiffness, more flexibility, better sleep, weight control, regularity, greater strength and endurance, and a healthier heart.

Exercises for Wellness

Consider exercises that focus especially on your core and legs and that protect your back and knees.  Check with a personal trainer or health professional to find exercises that are appropriate for you.


  • Weight bearing, resistance band training
  • Increased muscle strength
  • Reduced risk of injury


  • Stretching, yoga
  • Improved joint flexibility, mobility and range of motion


  • Walking, running, biking, swimming
  • Improved cardiovascular fitness
  • Improved metabolism
  • Enhanced hormone balance


vitamins & minerals

Provide your body with the resources it needs to accelerate healing.

Current scientific literature suggests that the food we eat does not provide an adequate supply of nutrients – particularly minerals – meaning that supplementation is often the only way to provide enough of these substances to the body.

Supplementation has the advantage of providing effective dosages of ingredients with known health benefits.


Consult with a health or nutrition professional for supplement recommendations that are right for you.

All adults are encouraged to consider supplements in the following categories:  multivitamins, omega-3 fish oils and seasonally natural immune system enhancers.

Boomers and seniors are encouraged to also consider natural anti-inflammatories, joint and bone builders.  Athletes and those participating in strength or aerobic training should consider natural anti-inflammatories and antioxidants.

warning:  If you have known medical conditions, are on medications, or are pregnant or nursing, consult with your physician before introducing supplements or making any major changes to your diet.  Some foods or supplements may not be suitable for all dietary types or health conditions.


food & diet

According to the US Department of Health and Human Services, healthy eating improves mental agility and energy balance and maintains optimum weight. A balanced diet is also associated with reduced risk for many diseases, including obesity, heart disease, diabetes and cancer.

The following are staples of a diet that support a healthy lifestyle:

  • Whole foods such as colorful fruits and vegetables, whole grains, legumes, nuts and seeds
  • Healthy fats such as avocado and olive oil, and fish rich with omega-3
  • Seafood and lean poultry
  • Drinking 6-8 glasses of water a day



Artichokes, asparagus, broccoli, collards, lettuce, spinach, string beans, summer/winter squash, sweet potatoes, brussel sprouts, kale, mustard greens, carrots, turnip greens, red cabbage, onions, leeks, watercress, celery, okra, avocados


Cherries, cranberries, pears, prunes, blueberries, black currants, elderberries, lingonberries, apricots, apples (with skin), pinapple, papaya, cantaloupe, strawberries, mangos, persimmons, grapes, watermelon, oranges, tangerines

Whole Grains

Brown rice, whole spelt, whole rye grainm whole oats, buckwheat, whole amaranth, whole barley, whole kamut, triticale, quinoa, millet, wheat germ


Flaxseeds, sunflower seeds, hemp seeds, pumpkin seeds, sesame seeds, Brazil nuts, almonds, walnuts, pecans, hazelnuts, cashews, soy beans, lentils, hummus, beans

Lean Protein

Cold water fish (salmon, anchovies, herring, mackerel, sardines, tuna, whitefish, sturgeon), lean poultry (chicken, turkey), tofu




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                              Health You Can Feel                Freshii of Vancouver