A one-hour seminar by Health Coach Alyssa Davis of Vivacious Transformations on Remaking Your Health.

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

2. My Personal Transformation

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

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

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.

24. Respect food allergies.

25. Go local, organic.
www.ewg.org
www.localharvest.org
Starkville Real Food via Facebook

26. Shopping
Read ingredients. Juicing
Homemade
http://www.foodlovefitness.com/
blog/2014/03/my-crazy-argument

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