The TRUE definition of health and wellness, with practical lifestyle applications.

1. The Wellness
Blueprint
Katherine Igah-Phillips, MD,
MHA
Integrative Medicine Practitioner
Holistic Wellness Coach

2. WHAT’S MOST IMPORTANT
TO YOU?

3. THE TRUE DEFINITION OF
HEALTH!
HOLISTIC WELLNESS: Mental (+ Emotional),
Physical, & Spiritual Balance
HEALTH SHOULD BE TOP 1 OR 2 IN LIFE
PRIORITIES

4. WHERE ARE WE FAILING?
Three Main
Areas:
(1) SLEEP
(2) EXERCISE
(3) DIET

5. DIET: WHAT ARE THE
PROBLEMS?
What’s hurting us?
 Those living in the U.S. are currently the
most overfed, yet undernourished
people in the world!
What’s killing us?
 Heart Disease
 About 1 in 4 deaths
 “Lifestyle Disease”
 Children Included

6. FOOD FOR THOUGHT…
If you have more than three doctors, NUTRITION is
probably the medical answer for what you are
suffering from!
“When diet is wrong, medicine is of no use. When diet is
correct, medicine is of no need.”

7. A HUGE PART OF THE
PROBLEM…
 Nearly half of our calories in this country now come
from nutritionally depleted foods.
 The everyday toxin absorption from pollution, fatty
foods, processed foods, genetically modified foods,
and continuous/chronic stress actually deplete your
body of nutrients….it’s up to you to replenish these
nutrients on a regular basis!

8. WHAT ARE THE SOLUTIONS?
As we age, we
need:
 Less Food
 More Nutrient-
Dense Food
 More Colorful
Food
 Nutritional
Supplementation

9. LESS FOOD!
Consider a 9” dinner plate
 ½ of the plate should be vegetables
 ¼ of the plate should be whole grains
 ¼ of the plate should be lean protein

10. MORE NUTRIENT-DENSE
FOOD!
There’s only a limited amount of food
you can eat in a single day…
 In order to maximize the amount of nutrients
you take in, it makes sense to spent your
“calorie budget” wisely!
 The best way to do this is by simply eating
the foods that carry the greatest amount and
variety of nutrients!
A very plant-based, whole foods diet devoid of dairy products,
sugar/artificial sweeteners, and processed foods.

11. MORE COLORFUL FOOD!
 Your plate should always look like a pile of crayons!
 Colorful foods help to treat and prevent disease
conditions because each color carries a specific
vitamin, mineral, antioxidant, nutrient, fiber, etc.

12. NUTRITIONAL
SUPPLEMENTATION!
 WHY?
 Soil Quality Today + GMOs
 Difficult to Quantify Nutrients On Our Plate
 Preparation Process May Destroy Nutrients
 WHAT TO LOOK FOR?
 High Quality Manufacturing
 Potency, Biodegradability, Absorbability, 3rd Party Tesing,
In-House Manufacturing
 WHICH ONES?
 Free E-Guide: Four Essential Supplements
 Consultation: Customized Supplement Protocol

13. WHAT YOU DON’T NEED!
 Processed Foods
 Currently over 3,000 food additives are used in the U.S.
(the average person consumes 14+ lbs of
preservatives/year)!
 “If you can’t pronounce it, don’t eat it”!
 Inorganic Foods
 Less herbicides and pesticides!
 “Stop asking why organic/real food is so expensive, and
start asking why processed food is so cheap”!
 GMOs
 U.S. is the world leader in producing these – About 70%
of our supermarkets now!
 Most Common GMOs: Processed Foods, Corn, Soy,
Canola, Sugar, Aspartame, Dairy, Alfalfa

14. WELLNESS SECRET
WEAPON...
WATER HYDRATION!!!!!!
 Water is your body’s principal chemical component
and every system depends on it to function
optimally!
 You lose water every moment of every day
(perspiration, urination, bowel movement,
respiration, certain medical conditions, etc.).
 Appropriate Replenishment: ½ your body weight in
ounces/day
 Most Hydrating Types: Spring Water & Alkaline

15. USING YOUR FOOD AS
MEDICINE!
“Let food be thy medicine, and let medicine
be thy food” – Hippocrates
 Always strive to eat to live rather than live to eat!
 Every time you eat or drink, you are either
feeding disease or fighting it!
 The beauty of “food as medicine” is that the
choice to heal and promote health can begin as
soon as the very next meal!

16. PRACTICAL APPLICATIONS
Try to transition our traditional Nigerian foods to work for
you, rather than against you!
 Jollof Rice
 FuFu
 Fried Plantains
 Meat Products (Including Fish)

17. ADDITIONAL TOOLS!
www.returningtonature.com
 Learn more about Returning to Nature
 Learn more about me
 Read blog articles
 Get free e-guide
 Book a consultation/service
 Be aware of upcoming wellness events