2023

MONTHLY CALENDAR

The Health Sciences Academy ® is the world’s largest 100% science-based,

nutrition-focused online educational institution.

TheHealthSciencesAcademy.org
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*Easy, actionable ideas for you below.

THSA is the world’s largest 100% science-based,

JANUARY nutrition-focused online educational institution.

© TheHealthSciencesAcademy.org

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

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New Year’s Day

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Bank Holiday

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*Ideas for a healthier, happier you?

Watch out for: Try something new:
• Junk-food overload • Introduce new healthier foods every week
• Stress overload • Engage in fun physical activity
• Pollutants and toxicity overload • Make quality sleep a daily priority
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*Easy, actionable ideas for you below.

THSA is the world’s largest 100% science-based,

FEBRUARY nutrition-focused online educational institution.

© TheHealthSciencesAcademy.org

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

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*Ideas for cravings control? Try something new:

Watch out for: • Get the right ‘food order’ in your main meals (vegetables
• Sweets overload and protein first, starches last)
• Sugary drinks like fresh juices • Drink 250ml of fluids before eating
• Starches-only meals • Eat at the same time daily
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*Easy, actionable ideas for you below.

THSA is the world’s largest 100% science-based,

MARCH nutrition-focused online educational institution.

© TheHealthSciencesAcademy.org

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

1 2 3 4 5

6 7 8 9 10 11 12

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27 28 29 30 31

*Ideas for sleep quality, quantity and consistency?

Watch out for: Try something new:
• Inconsistent sleep times across the week • Go to bed at the same time daily
• Late-night TV/phone use • Hydrate well during the day but less before bed
• Caffeine close to bedtime (black tea, coffee, dark chocolate) • Minimise room noise, brightness or extreme temperatures
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*Easy, actionable ideas for you below.

THSA is the world’s largest 100% science-based,

APRIL nutrition-focused online educational institution.

© TheHealthSciencesAcademy.org

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

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3 4 5 6 7 8 9

Good Friday Easter Sunday

10 11 12 13 14 15 16

Easter Monday

17 18 19 20 21 22 23

24 25 26 27 28 29 30

*Ideas for planetary health and sustainability?

Watch out for: Try something new:
• Deforestation-derived beef, soy, cereals, palm oil, • Forest-free plant milks and foods
coffee, cocoa, seeds, nuts • Reusable bags and bottles
• Single-use plastics • Eco cleaning products
• Excessive food/paper/water waste • Lower greenhouse-gas emissions foods like seasonal/local produce
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*Easy, actionable ideas for you below.

THSA is the world’s largest 100% science-based,

MAY nutrition-focused online educational institution.

© TheHealthSciencesAcademy.org

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

1 2 3 4 5 6 7

Early May
Bank Holiday

8 9 10 11 12 13 14

Bank Holiday
15 16 17 18 19 20 21

22 23 24 25 26 27 28

29 30 31

Spring Bank Holiday

*Ideas for mental health?

Watch out for: Try something new:
• Automatic negative thinking • Carve in self-care time daily
• Avoidance coping like overeating, • Reframe challenges as an opportunity for growth
overexercising, overworking, over-meditating • Incorporate humour and laughter in your routine
• Suppressing emotions and feelings • Practise acts of kindness and give the gift of a smile
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*Easy, actionable ideas for you below.

THSA is the world’s largest 100% science-based,

JUNE nutrition-focused online educational institution.

© TheHealthSciencesAcademy.org

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

1 2 3 4

5 6 7 8 9 10 11

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19 20 21 22 23 24 25

26 27 28 29 30

*Ideas for gut health?

Try something new:
Watch out for: • Up your Omega 3s (oily fish, flaxseeds, direct EPA/DHA)
• High-fat and fried foods • Incorporate prebiotics (banana, onions, oats) and probiotics (yogurt,
• Excessive alcohol unpasteurised sauerkraut)
• Foods and drinks with added sugars and salt • Enjoy more phytochemical-rich foods (broccoli, berries, peaches)
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*Easy, actionable ideas for you below.

THSA is the world’s largest 100% science-based,

JULY nutrition-focused online educational institution.

© TheHealthSciencesAcademy.org

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

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3 4 5 6 7 8 9

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24 25 26 27 28 29 30

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*Ideas for skin health?

Watch out for: Try something new:
• Direct sunlight and sunburns • Prioritise antioxidants (e.g. tomatoes, carrots, watermelon, greens)
• High pollution or contact with irritants • Wear UV-protective clothing and sunblock
• Expired skincare products • Minimise fried, salty, or sugary items
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*Easy, actionable ideas for you below.

THSA is the world’s largest 100% science-based,

AUGUST nutrition-focused online educational institution.

© TheHealthSciencesAcademy.org

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

1 2 3 4 5 6

7 8 9 10 11 12 13

14 15 16 17 18 19 20

21 22 23 24 25 26 27

28 29 30 31

THSA Day
Summer Bank
Holiday

*Ideas for sports and exercise performance?

Watch out for: Try something new:
• Solely relying on processed foods and supplements • Pre-fuel 1 to 2 hours before a long-lasting endurance event
• Low blood sugar before competing • Aid recovery with a 1:3 protein to carb ratio post-training
• Eating a meal just before training • Replenish fluid losses and electrolytes
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*Easy, actionable ideas for you below.

THSA is the world’s largest 100% science-based,

SEPTEMBER nutrition-focused online educational institution.

© TheHealthSciencesAcademy.org

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

1 2 3

4 5 6 7 8 9 10

11 12 13 14 15 16 17

International Day of
Health Sciences

18 19 20 21 22 23 24

25 26 27 28 29 30

*Happier kids, happier families

Watch out for: Try something new:
• Screentime overload • Involve kids in home-cooking
• Inconsistent meal times • Introduce a new, healthier meal a week
• Unhealthy parental role-modelling • Enjoy fun, quality family time
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*Easy, actionable ideas for you below.

THSA is the world’s largest 100% science-based,

OCTOBER nutrition-focused online educational institution.

© TheHealthSciencesAcademy.org

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

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2 3 4 5 6 7 8

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*Ideas for limiting food toxicants? Try something new:

Watch out for: • Include chelators (neutralisers) of heavy metals and dioxins
• Hazardous food additives and colourings (e.g. selenium, citrus pectin, citric acid, coriander)
• Burning, browning or overcooking food • Eat detox-supporting cruciferous, allium, root and leafy vegetables
• Phthalates in packaging, tins, bottles, microwavable pots • Opt for glass containers
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*Easy, actionable ideas for you below.

THSA is the world’s largest 100% science-based,

NOVEMBER nutrition-focused online educational institution.

© TheHealthSciencesAcademy.org

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

1 2 3 4 5

6 7 8 9 10 11 12

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20 21 22 23 24 25 26

27 28 29 30

*Ideas for healthful plant-forward eating?

Watch out for: Try something new:
• Vegan high-fat, high-sugar junk food • Aim to eat 30 different types of plants in a week (vegs, fruit,
• A lack of variety (always the same plant foods) legumes, nuts, seeds, wholegrain, herbs, spices)
• Deficiencies in Omega 3s, D and B vitamins and • Opt for whole plant foods (with minimal processing)
all 8 essential amino acids • Test a new yummy recipe each week
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*Easy, actionable ideas for you below.

THSA is the world’s largest 100% science-based,

DECEMBER nutrition-focused online educational institution.

© TheHealthSciencesAcademy.org

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

1 2 3

4 5 6 7 8 9 10

11 12 13 14 15 16 17

18 19 20 21 22 23 24

25 26 27 28 29 30 31

Christmas Day Boxing Day

*Ideas for supporting immune protection?

Watch out for: Try something new:
• Dietary excesses (too many calories, too much sugar, too much • Start a main meal with a salad, soup or fresh fruit
salt, too much fat) • Minimise processed meats (ham, pâte, smoked meats, sausages)
• Insufficiencies of essential vitamins, minerals and fatty acids • Up your probiotics intake (unpasteurised fermented pickles, biotic
• Alcohol overconsumption drinks)
 2023
YEARLY CALENDAR
January 2023 February 2023 March 2023
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April 2023 May 2023 June 2023

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July 2023 August 2023 September 2023

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October 2023 November 2023 December 2023

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The Health Sciences Academy ® is the world’s largest 100% science-based,

nutrition-focused online educational institution.

TheHealthSciencesAcademy.org