This document provides a simple guide for improving health and wellness. It recommends starting each day with a healthy breakfast, refueling at midday with snacks like granola or protein shakes, and keeping evening meals light. The guide emphasizes that change takes time and not to be discouraged by mistakes. It suggests starting over at each new meal and cutting out caffeine to boost energy. Exercise is recommended to start simply through walking more. Both short-term goals and treating yourself occasionally are presented as important for staying motivated on the journey to better health.