060: [ENCORE] How to Design Your Personal Health and Wellness Plan

On a very regular basis, people ask me about some of my personal life hacks if you will; habits and choices I make that are aimed at creating a healthy, vibrant lifestyle. So this week, I want to pull back the curtain on some of the choices I make for health and wellness. I’ll give you recipes, products I use, and my day-to-day strategies to fueling my body with nutrient-rich food choices that help me to be my best for those who matter most in my life.

Chris’ Personal Diet Strategy:

• I eat a Paleo diet (for more on the Paleo diet, click here).
• I do cheat once in a while with white rice (#teamwhiterice!).
• Kayla and I talked about the “Clean 15” list of safe conventional fruits and vegetables. That list includes:
  • Onions
  • Avocado
  • Sweet Corn (watch for GMO)
  • Pineapple
  • Mango
  • Sweet Peas
  • Eggplant
  • Cauliflower
  • Asparagus
  • Kiwi
  • Cabbage
  • Watermelon
  • Grapefruit
  • Sweet Potatoes
  • Honeydew Melon
  • I ensure that all leafy greens are organic.

Chris “3x3x3” Daily Eating Plan:

• 3 cups of organic greens (kale, spinach, lettuce, etc.)
• 3 cups of colorful organic fruits and vegetables (dark berries, sweet potatoes, beets, carrots, squash, etc.)
• 3 cups of sulfur-rich foods (cabbage, onions, garlic, broccoli, Brussels sprouts, kale)

Vitamin D Information:

• *PLEASE ALWAYS WORK WITH YOUR PRIMARY CARE PHYSICIAN before proceeding!*
• Normal range is between 50-70 ng/mL
• At-home Vitamin D test kit: Vitamin D Deficiencies Blood Spot Home Test Kit – 25-OH, Total – (D2, D3) – Includes Pre-Paid Sample Return Label
• My preferred brand of Vitamin D3 (I take one capsule every Monday): Bio-Tech – D3-50 50,000 IU 100 caps
• Don’t forget to listen to Episode 017 for more information on Vitamin D health.

Chris’ Morning Smoothie Recipe (click the links to purchase):

In a blender, combine…

• 1/2 cup fresh pineapple
• 1 1/2 cups organic, fresh kale
• 1 Hass avocado (pitted)
• 1 cup frozen organic dark berries (I purchase mine from Costco)
• 1 scoop Garden of Life Organic Protein Powder – Vegan Plant-Based Protein Powder, Vanilla, 9.4oz (265g) Powder
• 2 tablespoons Dr. Schulze’s SuperFood Plus powder Dr. Schulze’s Superfood Plus Meal Replacement Powder, 14 Ounce
• 2 drops J.CROW’S Lugol’s Solution of Iodine 5% the Trusted Original Since 1829
• 2 tablespoons organic coconut oil
• 12 ounces of purified water

Chris’ Juice Fast Recipe:

4-6x/year, I juice the following, 6x/day (8 oz. portion), for three days straight…

• 3-4 organic carrots
• 1/4 organic apple
• 1-2 stalks of organic celery
• A splash of Bragg’s Organic Raw Apple Cider Vinegar (optional)

Chris’ Nighttime Tea Recipe:

• 1 bag of Traditional Medicinals Organic Chamomile With Lavender Herbal Tea
• 1 heaping teaspoon of raw, local honey
• 2 tablespoons of Great Lakes Gelatin Collagen Hydrolysate
• 1 tablespoon of organic, cold-pressed coconut oil (optional)

You Need Good, Healthy Fat (Packed with Medium-Chain Triglycerides)

• Organic, Cold-Pressed Coconut Oil (I prefer Kirkland brand from Costco)
• My favorite MCT Oil: Premium MCT Oil derived only from Organic Coconuts – 32oz BPA free bottle | The only MCT oil certified Paleo Safe and registered by the Vegan Society. Non-GMO and Gluten Free.