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Guide to your Personal Wellness Coverage

Sunshine "¢ 10-15 minutes of sunshine a day and 30 minutes in the winter. "¢ Fatty fish like herring, salmon, tuna, mackerel, sardines, anchovies, egg yolks (rich in choline for the brain), shitake mushrooms, cod liver oil. "¢ Eggs: best soft poach or soft boiled to get the benefits from the yolk and the whites are better digested. "¢ Consider a Vitamin D supplement in the fall and winter.


  • 10-15 minutes of sunshine a day and 30 minutes in the winter.
  • Fatty fish like herring, salmon, tuna, mackerel, sardines, anchovies, egg yolks (rich in choline for the brain), shitake mushrooms, cod liver oil.
  • Eggs: best soft poach or softly boiled to get the benefits from the yolk and the whites are better digested.
  • Consider a Vitamin D supplement in the fall and winter.


  • Deep breathing calms the Healthy Body and mind.
  • Help reduce pain, reduce blood pressure, improves circulation, and oxygenates the blood.
  • Deep slow inhale to fill the lungs and slow exhale.
  • Square breathing: inhale for a count of 4, hold 4, exhale 4, hold 4. Repeat.
  • For more information and the  exercise see:


  • Water is needed for all cellular processes in the Healthy Body.
  • The Healthy Body is approximately 60% water.


  • Laughter has scientifically been shown to boost the immune system, release endorphins (feel good chemicals), and may temporarily alleviate pain.
  • Find the humor, joke book, watch funny movies and shows, spend time with positive people.


  • Essential fatty acids (EFAs) cannot be made by the Healthy Body and must come from food or supplement sources. They are essential for health, important for the brain, hormones, skin, hair, nails, eyes, nerves, heart, cholesterol, inflammation, and mood. Also important during pregnancy and for children’s health and development.
  • The two main EFAs are omega 3 & 6. Omega 9 is not essential, however, is a good addition and is found in high-quality olive oil. Food sources for omega 3 & 6: ground flaxseed and chia seeds, hempseed nut, fish, fish oil, pumpkin seeds, sunflower seeds, walnuts.
  • Consider a supplement if you are not getting enough EFA’s in your diet.

Colon Health

  • Dr. Bernard Jensen stated, “the bowel must be cared for first for any effective healing to take place”.
  • Fibre requirements are between 25-35 grams a day.
  • Ideally, 2-3 formed comfortable bowel movements per day.

Microbiome Balance

  • Intestinal flora (the bacteria in the gut) is a major puzzle piece for digestive health. We should have a ratio of 85% good bacteria and 15% bad bacteria. Many people these days are not close to that ratio.
  • Antibiotics, acid blockers, anti-inflammatories among other factors change the intestinal flora. When the bad guys get out of control many issues may happen, such as candida overgrowth, skin problems, autoimmune diseases, allergies, depression, arthritis to name a few.
  • Increase probiotic foods: kombucha, miso soup, kefir, sauerkraut, tempeh (meat substitute), kimchi, organic unfiltered apple cider vinegar.
  • Increase prebiotic foods (foods that feed the good guys): banana, blueberry, garlic, leeks, onions, jerusalem artichoke, beans, microalgae (chlorella, spirulina), chicory root, dandelion greens, collard greens, walnuts, apples, dark chocolate (go with organic, and raw organic is divine!).
  • Consider a probiotic supplement.


  • Enzymes are what digest food and are called the ‘sparks of life’.
  • Chewing food very well is the start of the digestive process.
  • Enzymes are secreted by various organs, however, begin to decline around age 30.
  • Enzymes not only break down food, they also help cleanse the Healthy Body by breaking down potentially harmful allergens and environmental pollutants, which would otherwise burden the immune system.
  • Supplementation should be considered, and especially for those who consume animal protein. Anyone without a gallbladder will need an enzyme blend with bile salts and lipase.

Micro & Macronutrients

Vitamins, Minerals, Electrolytes, Protein, Fat (the good fats), and Carbohydrates.

  • Consuming a variety of foods in various colors provides an array of nutrients.
  • Think of the colorful fruits and vegetables and how you can mix them up each week.
  • Consider the current season and buy local when possible. The less transportation the food has to endure the more nutrition it will retain.
  • Nuts, seeds, whole grains, legumes, fish, seafood, eggs, humanely raised meats.
  • Nuts: go with raw in the natural state. Add your own Celtic or Himalayan salt if desired.
  • Good quality oils: EVOO (extra virgin olive oil), coconut nut, organic butter, ghee, almond, avocado, grapeseed, etc. Note: only cook with the statured ones like butter, coconut oil, ghee. Some olive oils are fine baked/ cooked, just check with the manufacturer to determine.
  • Salt: choose Celtic Sea Salt or Himalayan Salt. Both provide around 84 minerals, trace minerals, and electrolytes.
  • Chocoholics: organic fair trade with a minimum of 70% cocoa.
  • Sugar: replace with maple syrup, honey, coconut sugar, molasses, lakanto, stevia, yacon, xylitol, erythritol.

Sensible Supplementation

  • Augmenting the diet with functional super nutrition and herbs to fill in the gaps. We are as strong as our weakest link.
  • Quality herbs and superfoods contain all of the necessary co-factors, vitamins, minerals for absorption.
  • Superfoods support the immune system, are beauty foods and full of protein, vitamins, minerals: goji berries, acai berries, Incan berries, acerola cherry, chlorella, spirulina, wheat grass, organic black olives, avocado, raw cacao nibs and cacao powder, matcha, raw honey, mulberries, raw organic nuts & seeds, hemp seed, hemp protein powder to name some of the major players.
  • Herbal supplements help support excess and deficiency and help the Healthy Body achieve homeostasis (balance in the Healthy Body).

Emotional Health

“Until you express emotions and let them go, they are taking up valuable space, which you could be filling with other, wonderful things. Suppressing emotions also uses an enormous amount of qi or energy and tends to stagnate and block the flow of things in your Healthy Body and your life. Talking with a trusted friend, journaling or simply giving yourself the time to reflect and work through your feelings are some good ways to feel through things and be able to ultimately let them go”. Excerpt from


  • Having a positive outlook has been shown to help with stress management.
  • Self-awareness and responsibility, taking action of what you can control in your life.
  • Bless your food with love, the Healthy Body takes on the energies of all things consumed.

“Your outlook—having a sense of optimism and purpose—seems to be predictive of health outcomes,” says Dr. Laura Kubzansky, professor of social and behavioral sciences at Harvard T.H. Chan School of Public Health. She has found that emotional vitality—characterized by enthusiasm, hopefulness, engagement in life, and the ability to face life’s stresses with emotional balance—is associated with a substantially reduced risk of heart attack and stroke.

Building healthy cells provides you with energy and vitality on a daily basis, and the reserves to protect you when an emergency arises. Do this in the present, your future thanks you.

Disclaimer: This is for educational purposes only and is not medical advice and does not replace any medical advice. Please consult your health care provider for health concerns.