{"title":"Health and Wellness","description":"\u003cp data-lfile-container=\"bb70cb00-5aae-42a9-abd0-3585ea88f774\" data-pm-slice='1 1 [\"list\",{\"bid\":\"m1beynx2d8m.5214\",\"kind\":\"bullet\",\"start\":null,\"numbering\":null},\"listItem\",{\"bid\":\"m1beynx2d8m.5271\",\"checked\":null}]'\u003eBeginner workout programmes, wellness guides, planners and trackers. Printable PDF, instant download, including a free 30-day bodyweight plan.\u003c\/p\u003e","products":[{"product_id":"the-wellness-guide-sleep-movement-food-and-stress-for-busy-people","title":"The Wellness Guide: Sleep, Movement, Food and Stress for Busy People","description":"\u003cp dir=\"ltr\"\u003eMost wellness advice assumes you have an hour a day and an empty calendar. This guide is written for the opposite: people with full days who want simple, practical habits that fit around work and life.\u003c\/p\u003e\n\u003cp dir=\"ltr\"\u003eThe Wellness Guide covers four connected areas: sleep, movement, food and stress. Each part explains what public health guidance says in plain language, gives a busy-day version for when time runs out, and includes a printable worksheet. A four-week plan brings it together by adding one area per week, so you never have to change everything at once.\u003c\/p\u003e\n\u003cp dir=\"ltr\"\u003e\u003cstrong\u003eWhat's inside\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul dir=\"ltr\"\u003e\n\u003cli\u003e\n\u003cstrong\u003eSleep:\u003c\/strong\u003e a steady wake time, a 60-30-10 wind-down routine, bedroom set-up, and what to do after a short night, a 3am wake-up or a late finish\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eMovement:\u003c\/strong\u003e the WHO activity guidelines in plain terms, movement snacks for desk days, a 4-minute warm-up and two 20-minute bodyweight sessions with form cues and easier options\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFood:\u003c\/strong\u003e a simple plate method with no calorie counting, a staples list, six 15-minute meal formulas and a 60-minute batch-cook plan\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eStress:\u003c\/strong\u003e five quick reset tools, a five-minute end-of-workday shutdown routine and ideas for a calmer workday\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBringing it together:\u003c\/strong\u003e a four-week plan, a 28-day habit tracker, and a clear page on when to talk to a professional\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eSix printable worksheets:\u003c\/strong\u003e starting point check-in, sleep log, weekly movement planner, meal planner and shopping list, reset worksheet, and habit tracker\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp dir=\"ltr\"\u003e\u003cstrong\u003eWho it's for\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp dir=\"ltr\"\u003eHealthy adults who want a calm, practical starting point and prefer small, repeatable steps over strict plans.\u003c\/p\u003e\n\u003cp dir=\"ltr\"\u003e\u003cstrong\u003eWho it's not for\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp dir=\"ltr\"\u003eIt isn't a medical, diet or rehabilitation programme, and it doesn't set calorie or weight targets. If you have a medical condition, are pregnant, take regular medication or have a history of difficulties with eating, check with a doctor before making changes.\u003c\/p\u003e\n\u003cp dir=\"ltr\"\u003e\u003cstrong\u003eFormat\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul dir=\"ltr\"\u003e\n\u003cli\u003ePDF, 30 pages, A4 (prints on US Letter with \"fit to page\")\u003c\/li\u003e\n\u003cli\u003eDark reading pages for screens; light worksheet pages that print cleanly\u003c\/li\u003e\n\u003cli\u003eIncludes a Start Here guide and a personal-use licence\u003c\/li\u003e\n\u003cli\u003eInstant digital download. No physical item is shipped.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp dir=\"ltr\"\u003e\u003cstrong\u003eSources\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp dir=\"ltr\"\u003eFigures come from public health sources including the World Health Organization's physical activity guidelines and healthy diet fact sheet, and the adult sleep recommendation from the American Academy of Sleep Medicine and Sleep Research Society. The full source list is on page 29. The organisations named are cited as sources and do not endorse this product.\u003c\/p\u003e\n\u003cp dir=\"ltr\"\u003e\u003cstrong\u003eImportant\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp dir=\"ltr\"\u003eThis guide provides general information for healthy adults and is not medical advice. It does not diagnose, treat or cure any condition, and results vary from person to person.\u003c\/p\u003e\n\u003cp dir=\"ltr\"\u003e\u003cstrong\u003eLicence\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp dir=\"ltr\"\u003ePersonal use. You may print the worksheets as often as you like for yourself. Sharing, reselling or distributing the files is not permitted. \u003c\/p\u003e","brand":"Vortex One","offers":[{"title":"Default Title","offer_id":50599886291009,"sku":null,"price":24.99,"currency_code":"AED","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0857\/7479\/4817\/files\/Mockup-1-Printed-Guide.jpg?v=1790938099"},{"product_id":"meal-planning-template-weekly-meal-planner-with-automatic-shopping-list-google-sheets","title":"Meal Planning Template: Weekly Meal Planner with Automatic Shopping List (Google Sheets)","description":"\u003cp dir=\"ltr\"\u003ePick your meals for the week and the shopping list writes itself. This Google Sheets template turns a simple weekly plan into a complete shopping list, with quantities scaled to how many people you're cooking for, added up across the week and sorted by supermarket aisle.\u003c\/p\u003e\n\u003cp dir=\"ltr\"\u003e\u003cstrong\u003eHow it works\u003c\/strong\u003e\u003c\/p\u003e\n\u003col dir=\"ltr\"\u003e\n\u003cli\u003eAdd your recipes and their ingredients, or start with the 24 sample recipes.\u003c\/li\u003e\n\u003cli\u003eChoose a recipe for each meal from the dropdowns on the Week Plan.\u003c\/li\u003e\n\u003cli\u003eOpen the Shopping List. It's already done.\u003c\/li\u003e\n\u003c\/ol\u003e\n\u003cp dir=\"ltr\"\u003e\u003cstrong\u003eWhat it does for you\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul dir=\"ltr\"\u003e\n\u003cli\u003e\n\u003cstrong\u003eScales every recipe\u003c\/strong\u003e to the number of people you're feeding, or to a custom number of servings for a meal\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAdds up the same ingredient across the week\u003c\/strong\u003e, so three recipes that use onions become one line\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTakes off what you already have\u003c\/strong\u003e using the Pantry tab\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eSorts by aisle\u003c\/strong\u003e in the order you shop, and you can change the aisle order\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eRounds tins, packs and pieces up\u003c\/strong\u003e to whole numbers\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eHandles leftovers and eating out:\u003c\/strong\u003e choose them for a meal and nothing is added to the list\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eShows prep time\u003c\/strong\u003e for each day and the whole week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTick items off\u003c\/strong\u003e as you shop and add extras like kitchen roll\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp dir=\"ltr\"\u003e\u003cstrong\u003eWhat's inside\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul dir=\"ltr\"\u003e\n\u003cli\u003e\n\u003cstrong\u003eWeek Plan:\u003c\/strong\u003e 7 days × breakfast, lunch, dinner and snack, with servings for each meal\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eShopping List:\u003c\/strong\u003e builds itself, with Needed, In pantry and To buy columns plus an Extras list\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eRecipes:\u003c\/strong\u003e a library for up to 150 recipes, with meal type, servings, prep time and notes\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eIngredients:\u003c\/strong\u003e up to 1,000 ingredient rows, with a Check column that flags anything missing\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePantry:\u003c\/strong\u003e up to 100 items you already have\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLists:\u003c\/strong\u003e your units, meal types and aisle order\u003c\/li\u003e\n\u003cli\u003e24 sample recipes and a filled-in sample week to show how it works\u003c\/li\u003e\n\u003cli\u003eA Start Here guide with step-by-step set-up instructions\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp dir=\"ltr\"\u003e\u003cstrong\u003eFormat\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul dir=\"ltr\"\u003e\n\u003cli\u003eDelivered as an .xlsx file. Upload it to Google Drive and save it as a Google Sheet in a few clicks; the Start Here guide walks you through it.\u003c\/li\u003e\n\u003cli\u003eUse it in the Google Sheets app on your phone once set up.\u003c\/li\u003e\n\u003cli\u003eAlso opens in Microsoft Excel and LibreOffice Calc. No macros, no add-ons, no subscriptions.\u003c\/li\u003e\n\u003cli\u003eInstant digital download. No physical item is shipped.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp dir=\"ltr\"\u003e\u003cstrong\u003eGood to know\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp dir=\"ltr\"\u003eThis is a planning and shopping tool. It doesn't count calories or nutrients and doesn't give dietary or medical advice. The sample recipes are general examples; check labels for allergens and follow food safety guidance.\u003c\/p\u003e\n\u003cp dir=\"ltr\"\u003e\u003cstrong\u003eLicence\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp dir=\"ltr\"\u003ePersonal and household use. Make as many copies as you need for yourself and share your working copy with the people you live with. Reselling or sharing the template is not permitted. See the included licence (VX-HLTH-03) for full terms.\u003c\/p\u003e\n\u003cp dir=\"ltr\"\u003eGoogle Sheets is a trademark of Google LLC and Microsoft Excel is a trademark of Microsoft Corporation. This product is not affiliated with or endorsed by either company.\u003c\/p\u003e","brand":"Vortex One","offers":[{"title":"Default Title","offer_id":50599908114497,"sku":null,"price":5.99,"currency_code":"AED","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0857\/7479\/4817\/files\/Mockup-1-Laptop-Week-Plan.jpg?v=1790938427"},{"product_id":"workout-log-training-tracker-with-progress-charts-and-personal-bests-google-sheets-excel","title":"Workout Log: Training Tracker with Progress Charts and Personal Bests (Google Sheets \u0026 Excel)","description":"\u003cp dir=\"ltr\"\u003eLog every session in a few taps and see how your training is moving. This Google Sheets workout log turns your entries into progress charts, weekly summaries and personal bests, with no app, account or subscription needed.\u003c\/p\u003e\n\u003cp dir=\"ltr\"\u003e\u003cstrong\u003eHow it works\u003c\/strong\u003e\u003c\/p\u003e\n\u003col dir=\"ltr\"\u003e\n\u003cli\u003eAdd a row for each exercise: pick it from the dropdown, then enter sets, reps and weight, or time and distance.\u003c\/li\u003e\n\u003cli\u003eOpen Progress and choose any exercise to see its history and chart.\u003c\/li\u003e\n\u003cli\u003eCheck Weekly for your last 12 weeks at a glance.\u003c\/li\u003e\n\u003c\/ol\u003e\n\u003cp dir=\"ltr\"\u003e\u003cstrong\u003eWhat it does for you\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul dir=\"ltr\"\u003e\n\u003cli\u003e\n\u003cstrong\u003eMarks new personal bests\u003c\/strong\u003e as you log: heaviest weight, most reps, longest hold or longest distance\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eCharts any exercise over time\u003c\/strong\u003e, by estimated 1RM, weight, volume, reps, time, distance or pace\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eCalculates volume and estimated 1RM\u003c\/strong\u003e for strength sets, and pace for runs, rides and rows\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eSummarises each week:\u003c\/strong\u003e workouts, entries, volume, cardio time, distance and new bests, with two charts\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eKeeps a library\u003c\/strong\u003e of 34 exercises across legs, push, pull, core, cardio and mobility, with times logged, last done and bests for each; add your own\u003c\/li\u003e\n\u003cli\u003e\u003cstrong\u003eWorks in kg or lb and km or mi\u003c\/strong\u003e\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eChecks each row\u003c\/strong\u003e and tells you if something's missing\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp dir=\"ltr\"\u003e\u003cstrong\u003eWhat's inside\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul dir=\"ltr\"\u003e\n\u003cli\u003e\n\u003cstrong\u003eLog:\u003c\/strong\u003e up to 2,000 entries with date, session, exercise, sets, reps, weight, time, distance, effort and notes\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eProgress:\u003c\/strong\u003e exercise and chart selectors, summary tiles, personal bests, a chart of up to 52 entries and your 15 most recent sessions\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWeekly:\u003c\/strong\u003e a 12-week table with workouts per week and volume per week charts\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eExercises:\u003c\/strong\u003e your library with stats for every exercise\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLists:\u003c\/strong\u003e units, categories and exercise types\u003c\/li\u003e\n\u003cli\u003e12 weeks of sample entries so you can see how it works before you start\u003c\/li\u003e\n\u003cli\u003eA Start Here guide with set-up steps, what to enter for each exercise type and how to read your progress\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp dir=\"ltr\"\u003e\u003cstrong\u003eFormat\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul dir=\"ltr\"\u003e\n\u003cli\u003eDelivered as an .xlsx file. Upload it to Google Drive and save it as a Google Sheet; the Start Here guide walks you through it.\u003c\/li\u003e\n\u003cli\u003eLog from your phone in the Google Sheets app.\u003c\/li\u003e\n\u003cli\u003eAlso opens in Microsoft Excel and LibreOffice Calc. No macros or add-ons.\u003c\/li\u003e\n\u003cli\u003eInstant digital download. No physical item is shipped.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp dir=\"ltr\"\u003e\u003cstrong\u003eGood to know\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp dir=\"ltr\"\u003eThis is a tracking tool, not a training programme, and it doesn't give medical or fitness advice. Estimated 1RM is a standard approximation for tracking trends, not a target. Sample data is fictional and shown for illustration. If you have a health condition or an injury, check with a doctor before starting a new exercise routine.\u003c\/p\u003e\n\u003cp dir=\"ltr\"\u003e\u003cstrong\u003eLicence\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp dir=\"ltr\"\u003ePersonal use. Make copies for yourself and share your own log with a coach or doctor. Reselling or sharing the template is not permitted. See the included licence (VX-HLTH-04) for full terms.\u003c\/p\u003e\n\u003cp dir=\"ltr\"\u003eGoogle Sheets is a trademark of Google LLC and Microsoft Excel is a trademark of Microsoft Corporation. This product is not affiliated with or endorsed by either company.\u003c\/p\u003e","brand":"Vortex One","offers":[{"title":"Default Title","offer_id":50600029945921,"sku":null,"price":7.99,"currency_code":"AED","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0857\/7479\/4817\/files\/WorkoutLog-Mockup1-Cover.png?v=1790940248"},{"product_id":"30-day-bodyweight-plan-free-beginner-home-workout-programme-pdf","title":"Free 30-Day Bodyweight Plan (PDF) | Vortex One","description":"\u003cp dir=\"ltr\"\u003eA simple, beginner-friendly way to build an exercise habit at home. The 30-Day Bodyweight Plan gives you three short full-body workouts and two walks each week, using only your bodyweight, a chair, a wall and a step.\u003cbr\u003e\u003cbr\u003eEvery move comes in three levels, so you can start where you're comfortable and move up only when it feels right. The workouts grow gradually, from about 21 minutes in week 1 to about 28 minutes from week 2, including warm-up and cool-down.\u003c\/p\u003e\n\u003cp dir=\"ltr\"\u003e\u003cstrong\u003eWhat's inside\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul dir=\"ltr\"\u003e\n\u003cli\u003e\n\u003cstrong\u003eHow the plan works:\u003c\/strong\u003e the weekly pattern and what you need\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBefore you start:\u003c\/strong\u003e who should check with a doctor first, and when to stop\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eStarting check:\u003c\/strong\u003e a simple snapshot on day 1, repeated on day 29 at the same levels\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEffort and form:\u003c\/strong\u003e a 0 to 10 effort scale, the talk test for walks and form basics\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e10 moves, 3 levels each:\u003c\/strong\u003e squat, push-up, glute bridge, split squat, step-up, floor Y-raise, dead bug, plank, side plank and bird dog, with form cues\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWorkouts A and B:\u003c\/strong\u003e six-move circuits with a warm-up and cool-down\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWeek by week:\u003c\/strong\u003e rounds, work and rest times, and planned minutes for every week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA 30-day calendar\u003c\/strong\u003e to tick off, a 10-minute mobility routine and a progress tracker\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAdjusting the plan:\u003c\/strong\u003e when to move up or down a level, and what to do if you miss days\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAfter day 30\u003c\/strong\u003e, when to get help, and sources\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp dir=\"ltr\"\u003e\u003cstrong\u003eFormat\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul dir=\"ltr\"\u003e\n\u003cli\u003ePDF, 20 pages, A4 (prints on US Letter with \"fit to page\")\u003c\/li\u003e\n\u003cli\u003eDark pages for reading on screen; light worksheet pages that print cleanly\u003c\/li\u003e\n\u003cli\u003eIncludes a Start Here guide and a free personal-use licence\u003c\/li\u003e\n\u003cli\u003eInstant download. No physical item is shipped.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp dir=\"ltr\"\u003e\u003cstrong\u003eWho it's for\u003cbr\u003e\u003c\/strong\u003eHealthy adults who want a gentle, structured start with exercise at home.\u003c\/p\u003e\n\u003cp dir=\"ltr\"\u003e\u003cstrong\u003eImportant\u003cbr\u003e\u003c\/strong\u003eThis plan provides general exercise information and is not medical advice. If you have a medical condition or an injury, are pregnant, take medication or haven't exercised for a while, check with a doctor before starting. Results vary from person to person.\u003c\/p\u003e\n\u003cp dir=\"ltr\"\u003e\u003cstrong\u003eLicence\u003cbr\u003e\u003c\/strong\u003eFree for personal use. Please don't sell, upload or share the files; share the link to this page instead. See the included licence (VX-HLTH-05).\u003c\/p\u003e","brand":"Vortex One","offers":[{"title":"Default Title","offer_id":50605049708609,"sku":null,"price":0.0,"currency_code":"AED","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0857\/7479\/4817\/files\/30-DayBodyweightPlan-Mockup1-Cover.png?v=1791025534"},{"product_id":"30-days-off-grid-ebook","title":"30 Days Off-Grid: The Practical Guide to Living Without Power or Running Water","description":"\u003cp\u003eWhen the power and water go out, the first days decide how the rest goes. 30 Days Off-Grid turns official emergency guidance into one clear, illustrated plan you can read in an evening and use right away.\u003c\/p\u003e\n\u003cp\u003eThe book is organized into six color-coded parts, with a tab on every page so you can find what you need fast. A quick-find panel at the front sends you straight to the right page when something goes wrong.\u003c\/p\u003e\n\u003cp\u003eWHAT'S INSIDE\u003c\/p\u003e\n\u003cp\u003ePart 1 · Water\u003cbr\u003e• How much water you need and where to find it, including hidden sources in your home\u003cbr\u003e• Making water safe: boiling, bleach dosing tables, tablets, solar disinfection (SODIS) and filtering\u003cbr\u003e• Storing water safely for 30 days\u003c\/p\u003e\n\u003cp\u003ePart 2 · Food\u003cbr\u003e• What to stock, with a sample 30-day food plan per adult\u003cbr\u003e• What to keep and what to throw out when the fridge loses power\u003cbr\u003e• Keeping food from spoiling: drying, salting, fermenting and cool storage without electricity\u003cbr\u003e• Gathering wild food safely, and why expert identification comes first\u003c\/p\u003e\n\u003cp\u003ePart 3 · Home safety\u003cbr\u003e• Cooking, heat and light without the grid, including safe generator use and carbon monoxide prevention\u003cbr\u003e• Low-fuel cooking with a hay box\u003cbr\u003e• Staying warm and staying cool at home\u003c\/p\u003e\n\u003cp\u003ePart 4 · Health\u003cbr\u003e• Hygiene, sanitation and building an emergency toilet\u003cbr\u003e• Dehydration, oral rehydration, heat illness and hypothermia: the signs and what to do\u003cbr\u003e• First aid essentials, medicines that need refrigeration, and staying well through a long disruption\u003c\/p\u003e\n\u003cp\u003ePart 5 · Contact \u0026amp; navigation\u003cbr\u003e• Communicating when phones are down\u003cbr\u003e• Navigating without GPS, using the sun, a shadow stick and the stars\u003cbr\u003e• What to do if you're lost, and distress signals\u003c\/p\u003e\n\u003cp\u003ePart 6 · The 30-day plan\u003cbr\u003e• A step-by-step plan for the full month\u003cbr\u003e• A master supply checklist\u003cbr\u003e• A one-page quick-reference card with the key numbers from every chapter\u003c\/p\u003e\n\u003cp\u003eALSO INCLUDED\u003cbr\u003e• 14 illustrated diagrams, including a water treatment flowchart, bottle filter cross-section, food safety timeline, generator placement, shadow-stick compass and star map\u003cbr\u003e• Fill-in page for your local emergency contacts\u003cbr\u003e• Two pages of sources, with links to the official guidance\u003c\/p\u003e\n\u003cp\u003eWHY THIS GUIDE\u003cbr\u003eEvery figure comes from published guidance by organizations such as the CDC, EPA, FEMA, USDA and FDA, plus university extension services, written in plain language with sources listed. No guesswork and no hype.\u003c\/p\u003e\n\u003cp\u003eDETAILS\u003cbr\u003e• Format: PDF, 46 pages, US Letter (8.5 × 11 in), printable\u003cbr\u003e• Delivery: instant download after purchase\u003cbr\u003e• Works on phone, tablet and computer. We recommend printing a copy, because you may not be able to charge your devices.\u003cbr\u003e• License: personal use for your household. You may print copies for your own home. Resale and sharing are not permitted.\u003c\/p\u003e\n\u003cp\u003eIMPORTANT\u003cbr\u003eThis book is educational information, not medical, legal or professional advice. Always follow your local authorities first. Never eat wild plants or mushrooms based on a book alone. Vortex One Digital is not affiliated with or endorsed by any agency or organization named in the book.\u003c\/p\u003e","brand":"Vortex One","offers":[{"title":"Default Title","offer_id":50949128323137,"sku":null,"price":27.99,"currency_code":"AED","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0857\/7479\/4817\/files\/30-Days-Off-Grid-mockup-1-cover_4c4874b2-84b7-4054-b74b-2b29b1a204e7.png?v=1793973190"}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0857\/7479\/4817\/collections\/health-and-wellness.jpg?v=1790694402","url":"https:\/\/www.vortexonedigital.com\/collections\/health-and-wellness.oembed","provider":"Vortex One","version":"1.0","type":"link"}