health makeover pt 1
TRANSCRIPT
Welcome!
The Healthy Lifestyle Introduction:
Getting Clear on What is Healthy
with
Alyssa Davis, B.S., Health Coach and Personal Trainer
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
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
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
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
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