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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 sugar
http://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.org
www.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 books
Dr. 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

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Health makeover pt 1

  • 1. Welcome! The Healthy Lifestyle Introduction: Getting Clear on What is Healthy with Alyssa Davis, B.S., Health Coach and Personal Trainer
  • 3.
  • 4. 4 Keys to Wellness • Food • Supplements • Lifestyle: Mindfulness, Stress Management, Exercise, Relationships • Environment: Personal and Home Care Products, Organic Foods
  • 5. 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
  • 6. 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
  • 7. VARIETY ** ** soaked and sprouted, when possible
  • 8.
  • 9. 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
  • 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 • 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
  • 12.
  • 13. 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
  • 14. 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
  • 15. 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
  • 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 • Easier to digest • Supports immune system • Enzyme rich • Higher in vitamins
  • 19. 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
  • 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 • Combine with 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 with healthy recipes. Paleo, SCD, GAPS, etc.
  • 23. If healthy isn’t delicious, you’re not doing it right.
  • 27. Supplements • Multi-vitamin • Vitamin D3 • 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