Health makeover pt 1

Welcome!

The Healthy Lifestyle Introduction:

Getting Clear on What is Healthy

with

Alyssa Davis, B.S., Health Coach and Personal Trainer

My Personal Transformation

4 Keys to Wellness

• Food

• Supplements

• Lifestyle: Mindfulness, Stress Management, Exercise, Relationships

• Environment: Personal and Home Care Products, Organic Foods

Food

• Nutrient-rich with daily variety

• Detoxifying

• Support for a healthy gut flora

• Balanced Omegas

• Anti-inflammatory

• Individually compatible – respect for food sensitivities and allergies

Food

• Balanced blood sugar

• Mindful eating, cooking, rare healthy restaurants

• Appropriate – Raw vs. Cooked

• Local, organic and seasonal, free-range, grass-fed and finished, wild

VARIETY

**

** soaked and sprouted,

when possible

Greens

• Green vegetables are the foods most commonly missing in modern diets.

• Green is associated with spring, the time of renewal, refreshment and vital

energy. In Traditional Chinese medicine, green is related to the liver,

emotional stability and creativity.

• Alkaline

• Detoxifying

Greens

• Calcium, magnesium, iron, potassium, phosphorous, zinc and vitamins A, C,

E and K.

• Fiber, folic acid, chlorophyll and many other micronutrients and

phytochemicals.

o Blood purification

o Cancer prevention

o Improved circulation

o Strengthened immune system

o Promotion of healthy intestinal flora

o Promotion of subtle, light and flexible energy

o Improved liver, gall bladder and kidney function

o Cleared congestion, especially in lungs by

reducing mucus

Greens

• Broccoli

• Bok choy, napa cabbage, kale, collards, watercress, mustard greens, broccoli rabe, dandelion and other dark, leafy greens, green cabbage,

• Arugula, endive, chicory, lettuce, mesclun and wild greens

• Spinach, Swiss chard and beet greens

• Organic spring mix is a good choice at the grocery for variety in smoothies and salads

Detoxifying Foods and Tea

• Lemons, organic apples

• Organic garlic, fresh cilantro, ginger

• Sea veggies or dulse flakes

• Broccoli sprouts, artichokes, organic beets

• Flaxseeds

• Green tea

• Turmeric

Bone Broth

• Gut healing benefits: gelatin or hydrophilic colloid

• Reduces joint pain and inflammation: chondroitin sulphates, glucosamine, etc

• High amounts of calcium, magnesium, etc. that support healthy bones

• Immunes boosting nutrients

• Amino acids such as glycine, proline, and arginine all have anti-inflammatory effects

• Healthy hair and nails

Soaking and Sprouting

Remove or reduce phytic acid.

• Remove or reduce tannins.

• Neutralize the enzyme inhibitors.

• Encourage the production of beneficial enzymes.

• Increase vitamins, especially B vitamins.

• Prevent mineral deficiencies and bone loss.

• Neutralize toxins in the colon and keep the colon clean.

• Prevent many health diseases and conditions.

• http://foodmatters.tv/articles-1/the-benefits-of-soaking-nuts-and-seeds

Sprouting and Soaking

• http://wholelifestylenutrition.com/recipes/traditionally-prepared-soaked-

oatmeal-holistic-recipe/

• http://thenourishinghome.com/2012/04/soaked-oatmeal-wgluten-free-

option/

• http://www.food.com/recipe/gluten-free-sourdough-starter-462641

Fat is Healthy

• Coconut oil

• Raw Olive Oil

• Nuts

• Avocados

• Local butter

• Balance your omegas

Cultured Butter

• Easier to digest

• Supports immune system

• Enzyme rich

• Higher in vitamins

Balanced Omegas

• Omega-3 fats have been shown to decrease inflammation, reduce your risk for coronary artery disease and others, and reduce your overall risk of dying.

• You need both plant- and animal-derived omega-3 fats for optimal health. The best source of animal-based omega-3 fats is krill oil due to its superior potency, stability, bioavailability and sustainability.

• Coconut oil, flaxseed oil, olive oil

• Cod liver oil, krill oil, fatty fish, sardines, salmon

• Liver, egg yolks, animal meats and seafood

• http://articles.mercola.com/sites/articles/archive/2011/11/11/everything-you-need-to-know-about-fatty-acids.aspx

Ferments and Recipes

• http://www.superfoods-for-superhealth.com/fermented-foods.html

• http://articles.mercola.com/fermented-foods.aspx

• www.giprohealth.com

Sugar

• Less

• Combine with protein, fiber, and fat

• Types

• Molasses

• Raw, local honey, Manuka honey

• Stevia, maple syrup, coconut sugarhttp://articles.mercola.com/sites/articles/archive/2012/02/20/the-natural-way-to-speed-wound-healing.aspx

Replace unhealthy recipes

with healthy recipes.

Paleo, SCD, GAPS, etc.

If healthy isn’t delicious,

you’re not doing it right.

Respect food allergies.

Go local, organic.

www.ewg.orgwww.localharvest.org

Starkville Real Food via Facebook

Shopping

Read ingredients. Juicing

Homemade

http://www.foodlovefitness.com/

blog/2014/03/my-crazy-argument

Supplements

• Multi-vitamin

• Vitamin D3

• Calcium/Magnesium

• Probiotic

• Oils, Weston Price Foundation

• Fresh food first

• Ultramind Solution, Dr. Mark Hyman’s booksDr. Mark Hyman

Mindfulness

• Mindful eating

• Breathing

• Present

• Relaxation

• Priority you

Lifestyle

• Sleep, naps

• Exercise

• Slowing down, Epsom salt baths, foot soaks, facial masks

• Less sitting

• Emotional healing

• Healthy relationships

• Gratitude, meditation

• Control

• Confidence to let your skin breathe and go make-up free

Environment

• Outdoors, sunshine, Mercola

• Non-toxic skin and personal care,

www.facebook.com/myvivaciouslife.davishealthcoaching

• Opening windows

• House plants, Mercola

• Cleaning products and basics

Vivacious Transformations HC

• www.foodlovefitness.com

• Facebook – Food Love Fitness

• Instagram @foodloveandfitness

• Davis Health Coaching on Pinterest

• Twitter @thevivaciousway