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Health makeover pt 1
- 1. Welcome! The Healthy LifestyleIntroduction: Getting Clear on What is Healthy with Alyssa Davis, B.S., Health Coach and Personal Trainer
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- 4. 4 Keys toWellness • Food • Supplements • Lifestyle: Mindfulness, Stress Management, Exercise, Relationships • Environment: Personal and Home Care Products, Organic Foods
- 5. Food • Nutrient-rich withdaily variety • Detoxifying • Support for a healthy gut flora • Balanced Omegas • Anti-inflammatory • Individually compatible – respect for food sensitivities and allergies
- 6. Food • Balanced bloodsugar • Mindful eating, cooking, rare healthy restaurants • Appropriate – Raw vs. Cooked • Local, organic and seasonal, free-range, grass-fed and finished, wild
- 7. VARIETY ** ** soaked andsprouted, when possible
- 9. Greens • Green vegetablesare 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
- 10. 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
- 11. Greens • Broccoli • Bokchoy, 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
- 13. Detoxifying Foods andTea • Lemons, organic apples • Organic garlic, fresh cilantro, ginger • Sea veggies or dulse flakes • Broccoli sprouts, artichokes, organic beets • Flaxseeds • Green tea • Turmeric
- 14. Bone Broth • Guthealing 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
- 15. Soaking and Sprouting Removeor 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
- 16. 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
- 17. Fat is Healthy •Coconut oil • Raw Olive Oil • Nuts • Avocados • Local butter • Balance your omegas
- 18. Cultured Butter • Easierto digest • Supports immune system • Enzyme rich • Higher in vitamins
- 19. Balanced Omegas • Omega-3fats 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
- 20. Ferments and Recipes •http://www.superfoods-for-superhealth.com/fermented-foods.html • http://articles.mercola.com/fermented-foods.aspx • www.giprohealth.com
- 21. Sugar • Less • Combinewith protein, fiber, and fat • Types • Molasses • Raw, local honey, Manuka honey • Stevia, maple syrup, coconut sugar http://articles.mercola.com/sites/articles/archive/2012/02/20/the-natural-way-to-speed-wound-healing.aspx
- 22. Replace unhealthy recipes withhealthy recipes. Paleo, SCD, GAPS, etc.
- 23. If healthy isn’tdelicious, you’re not doing it right.
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- 25. Go local, organic. www.ewg.org www.localharvest.org StarkvilleReal Food via Facebook
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- 27. Supplements • Multi-vitamin • VitaminD3 • Calcium/Magnesium • Probiotic • Oils, Weston Price Foundation • Fresh food first • Ultramind Solution, Dr. Mark Hyman’s books Dr. Mark Hyman
- 28. Mindfulness • Mindful eating •Breathing • Present • Relaxation • Priority you
- 29. 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
- 30. Environment • Outdoors, sunshine,Mercola • Non-toxic skin and personal care, www.facebook.com/myvivaciouslife.davishealthcoaching • Opening windows • House plants, Mercola • Cleaning products and basics
- 31. Vivacious Transformations HC •www.foodlovefitness.com • Facebook – Food Love Fitness • Instagram @foodloveandfitness • Davis Health Coaching on Pinterest • Twitter @thevivaciousway