April 9, 2025
The MAI Health Food Model with Davida Bostic: Sustainable Nutrition Without Strict Diets
Forget everything you think you know about healthy eating. Health coach Davida Bostic is revolutionizing nutrition with her MAI Health Food Model—a refreshingly practical approach that works for busy lives.
Drawing from her unique childhood with a bodybuilding father who introduced her to everything from goat milk to tropical fruit oatmeal, Davida developed a philosophy that helps people transform their health without the guilt, deprivation, or complexity of traditional diets. Her method is brilliantly simple: Minimize, Alternate, and Integrate.
What makes this approach different? It's rooted in understanding human psychology rather than just food science. As Davida explains, when we're told we "can't" have something, our natural response is often rebellion. Instead of rigid rules, the MAI method creates sustainable habits through gradual changes that feel empowering rather than restrictive.
The conversation dives deep into the profound connection between sleep, stress, and food choices. Sleep quality directly impacts what your body naturally craves, while stress triggers unhealthy eating patterns. Understanding these relationships helps explain why willpower alone rarely leads to lasting change.
Beyond just food, Davida introduces her "seven sovereign foods" framework—spirituality, nutrition, physical fitness, knowledge of self, community, environment, and emotional health—offering a holistic perspective on wellness that acknowledges eating habits don't exist in isolation.
Whether you're struggling with sugar cravings, looking for budget-friendly whole food options, or simply tired of diet culture, this episode delivers practical wisdom you can implement immediately. Ready to transform your relationship with food without giving up what you love? This conversation is your first step.
Connect with Davida Bostic
Integrative Nutrition Health Coach, Health Educator
Email: health@davidabostic.com
website: https://davidabostic.com
Instagram: Drive-Thru Diet (@drivethrudiet)
Phone: 786-641-9987
Stay tuned for the next episode of Ready Set Collaborate with Wanda Pearson. Subscribe - Follow and Like Ready Set Collaborate with Wanda Pearson
00:00 - Welcome to Ready Set Collaborate
02:33 - Meet Davida: Integrative Nutrition Coach
12:00 - From Bodybuilding Dad to Health Coach
16:19 - Understanding Integrative Nutrition and Seven Sovereign Foods
21:10 - Whole Foods vs. Strict Diets
27:08 - The MAI Method: Minimize, Alternate, Integrate
33:10 - Sleep, Stress and Nutrition Connection
36:49 - Budget-Friendly Nutrition for Families
41:26 - Mindset: The Key to Sustainable Health
WEBVTT
00:00:08.551 --> 00:00:09.753
Welcome to Ready Set.
00:00:09.753 --> 00:00:11.316
Collaborate with Wanda Pearson.
00:00:11.316 --> 00:00:16.632
This is where ideas spark, connections grow and collaborations fuse success.
00:00:16.632 --> 00:00:21.010
Tune in for inspiring stories, expert insights and game-changing conversations.
00:00:21.010 --> 00:00:23.027
Let's build, connect and thrive together.
00:00:23.027 --> 00:00:28.685
Remember collaboration is the key to success.
00:00:28.725 --> 00:00:29.067
Welcome.
00:00:29.067 --> 00:00:34.075
Welcome to the Ready Set Collaborate podcast with Wanda Pearson.
00:00:34.075 --> 00:00:49.567
I am so excited to have my guest, Davida Bostic, and she's going to talk to us about integrative nutrition, health, and I know I need to get myself together, Davida, you probably don't have to be helping me out.
00:00:49.688 --> 00:00:52.433
I have a sweet tooth and I need to get rid of that sweet tooth.
00:00:52.433 --> 00:01:02.207
My doctor already told me that I am so excited for you to come and share your knowledge that can help people get it together, because this is 2025 and health is so important.
00:01:02.207 --> 00:01:06.834
To be able to do the right things to stay alive longer, right?
00:01:06.834 --> 00:01:08.623
Say hello to the audience, davida.
00:01:09.686 --> 00:01:10.387
Hi audience.
00:01:10.387 --> 00:01:13.561
It's Davida Bostic, integrative Nutrition Health Coach.
00:01:13.561 --> 00:01:14.361
How's everyone?
00:01:15.004 --> 00:01:16.727
Yes, yeah, I'm so excited.
00:01:16.727 --> 00:01:19.713
I've been trying to get her on and I got her on.
00:01:19.713 --> 00:01:22.206
This year has been a great.
00:01:22.206 --> 00:01:33.954
We've had some great guests on, really help people, and this is very important to what you're doing as far as helping us to do the right thing, to have the right approach to our nutrition.
00:01:33.954 --> 00:01:38.287
So I think all of us can use this and I want my husband to hear this too.
00:01:38.287 --> 00:01:39.061
He's going to hear it too.
00:01:39.061 --> 00:01:46.367
As far as what we should and what we shouldn't do, let's get this show a party on the road here, and I'm going to talk about the Vita's bio.
00:01:47.040 --> 00:02:03.512
Meet the Vita Bostic, an integral integrative nutrition health coach and the creator of the MAI health food model a practical approach to nutrition that helps busy individuals lose weight, boost energy and cut sugar without giving up convenience.
00:02:03.512 --> 00:02:16.600
With years of experience coaching entrepreneurs, professionals and parents, davida believes in meeting people where they are and guiding them through the ultra process, through landscape, toward a sustainable whole foods lifestyle.
00:02:16.600 --> 00:02:18.506
Forget strict diets.
00:02:18.506 --> 00:02:21.954
Her method is all about realistic, lasting health transformation.
00:02:21.954 --> 00:02:23.201
I love that.
00:02:23.201 --> 00:02:24.044
So I can.
00:02:24.044 --> 00:02:26.080
I don't have to give up everything you can help me do.
00:02:27.664 --> 00:02:28.747
No, you don't have to.
00:02:28.747 --> 00:02:31.312
You don't have to give up everything right now.
00:02:31.312 --> 00:02:41.943
Giving up everything is really not for everybody, and just the way that the mind naturally works is just going cold Turkey on things Usually.
00:02:41.943 --> 00:02:43.407
It's not sustainable.
00:02:43.407 --> 00:02:54.419
We're beings of habit, and so it's habits that really help us make long-term changes, not just us deciding one day okay, light bulbs on, we're going to make a change.
00:02:54.580 --> 00:03:01.346
It is the habits that sustain us Absolutely and habits are hard to break.
00:03:01.346 --> 00:03:10.901
So by you starting off slowly and getting us to the point that we need to be in yes, when you come in to actually help us be sustainable, yes.
00:03:11.203 --> 00:03:11.402
Yes.
00:03:11.824 --> 00:03:12.586
Did I say that right?
00:03:12.586 --> 00:03:15.903
Yes, yes, ok, thank you.
00:03:15.903 --> 00:03:17.990
I'm going to ask some questions here for you.
00:03:17.990 --> 00:03:21.569
I wanted to know what inspired you to become a health coach.
00:03:22.300 --> 00:03:24.247
What inspired me to become a health coach.
00:03:24.247 --> 00:03:34.062
Growing up, my dad used to do amateur bodybuilding when he was younger, and so growing up with him, just having him around.
00:03:34.062 --> 00:03:41.789
Of course, by the time we were born, he wasn't bodybuilding doing amateur bodybuilding anymore, but growing up, just him being around.
00:03:41.789 --> 00:03:43.092
He believed in fitness.
00:03:43.092 --> 00:03:45.247
He was a very fit man.
00:03:45.247 --> 00:03:47.448
He believed in his supplements.
00:03:47.448 --> 00:03:48.986
He believed in eating healthy.
00:03:48.986 --> 00:03:51.027
He used to research a lot of foods.
00:03:51.027 --> 00:03:56.513
He would always inspire me and my brother to just try a lot of different things.
00:03:56.513 --> 00:03:59.830
He introduced us to a lot of different foods at the time.
00:03:59.830 --> 00:04:08.969
He introduced us to things like goat milk, honey and banana sandwiches and with raisins and it was like what is this man doing?
00:04:08.969 --> 00:04:17.312
We would have oatmeal and we would have tropical fruit oatmeal and we're like why you got papaya and oatmeal type of thing?
00:04:17.312 --> 00:04:23.370
But my dad would always say no, you got to eat it, you got to make sure you get your nutrition in, like you got to explore food.
00:04:23.370 --> 00:04:28.351
So just growing up, him and my mother being entrepreneurs, they were always on the go.
00:04:28.351 --> 00:04:34.089
They were always on the go and they actually helped inspire me to become a health coach.
00:04:34.089 --> 00:04:45.666
To be honest with you, just having that background and having parents who worked a lot, my mom couldn't get in the kitchen every day and cook so they would always try to source like the best options of food.
00:04:45.766 --> 00:04:54.528
My dad was very big on us taking multivitamins, drinking a lot of water and, just over time, just living that lifestyle.
00:04:54.528 --> 00:05:03.380
Then witnessing a lot of my mom's friends and our family friends and just their health and how they suffered from health issues and things like that.
00:05:03.380 --> 00:05:04.923
I just put it together.
00:05:04.923 --> 00:05:05.504
Put it together.
00:05:05.504 --> 00:05:07.911
I'm like, okay, what is a good lifestyle?
00:05:07.911 --> 00:05:08.793
A healthy lifestyle?
00:05:09.300 --> 00:05:12.836
Every night, my dad would do a set of sit-ups, push-ups and jumping jacks.
00:05:12.836 --> 00:05:21.084
No matter how tired he was, he'll sleep and do jumping jacks because he was just that motivated and adamant about getting your fitness in every day.
00:05:21.084 --> 00:05:36.129
That really became a catalyst for me to become a health coach and it helped to really push me in the direction to want to be able to help people, because I noticed that a lot of people usually suffer, especially when they're busy.
00:05:36.129 --> 00:05:40.668
They have children, you run businesses or you have a very high demanding career.
00:05:40.668 --> 00:05:55.312
You suffer in choices, career you suffer in choices and just being able to have someone in a community that understands how to make good choices, to develop good habits to live a healthy life.
00:05:55.312 --> 00:05:58.365
That's what really motivated me to become a health coach.
00:05:59.028 --> 00:06:07.528
That's inspirational, I tell you, especially when you learn from a young age to be able to do this and you definitely get that this was God, this was your mission from God.
00:06:07.528 --> 00:06:11.252
Yeah, you have to build his legacy.
00:06:11.252 --> 00:06:13.235
Yes, that is great.
00:06:17.964 --> 00:06:19.673
What does integrative nutrition mean?
00:06:19.673 --> 00:06:29.165
Yeah, integrative nutrition is basically an approach to nutrition that factors in the whole person, but not just the whole person, but what works for the whole person.
00:06:29.165 --> 00:06:46.923
Integrative nutrition also takes into account the multiple health modalities veganism, paleo, all the different type of diets, all different type of modalities, whether they're holistic or medical, to help fix or get to the root of a problem with a person.
00:06:46.923 --> 00:06:55.372
For me personally, based on the principles of integrative nutrition, I developed something that I like to call the seven sovereign foods.
00:06:55.372 --> 00:07:11.307
Right, integrative nutrition to me focuses on these core perspectives, and it is spirituality, nutrition, physical fitness, knowledge of self, community, environment and emotional health.
00:07:12.028 --> 00:07:23.466
When you talk about integrative nutrition, there's a wheel that I basically created that has those seven factors on it, and those seven factors is integrative nutrition.
00:07:23.466 --> 00:07:30.088
It's not just about what you eat, it's not just about how you eat it, it's not just about eating period.
00:07:30.088 --> 00:07:48.504
It's about how you move, it's about how you think, it's about how well you know yourself, it is about the environment you're in, the community you're in, and taking into account how all of these elements help to frame your mind in the proper way to make good decisions about your health on a daily basis.
00:07:49.065 --> 00:07:54.345
That's awesome and I'm going to make you repeat those at the end of the seven principles.
00:07:54.345 --> 00:07:57.773
Yeah, no, I agree with all of those that you're saying here.
00:07:57.773 --> 00:07:59.725
So, yeah, that's going to be your ending note.
00:07:59.725 --> 00:08:01.209
Now, what are the seven principles?
00:08:01.209 --> 00:08:02.281
Again, I'm actually the readers.
00:08:02.281 --> 00:08:03.963
Are you going to tell us what the principles are?
00:08:03.963 --> 00:08:05.687
But no, it really makes sense to do that.
00:08:05.687 --> 00:08:09.572
How was whole food lifestyle different from a typical diet?
00:08:10.295 --> 00:08:10.555
Yeah.
00:08:16.860 --> 00:08:19.327
So I lived a whole foods lifestyle for a long time coming, being a teenager, coming into adulthood.
00:08:19.327 --> 00:08:23.000
A whole foods life, a whole foods lifestyle, is not a restrictive lifestyle.
00:08:23.000 --> 00:08:27.524
It is something that naturally goes with the flow of how your life is.
00:08:27.524 --> 00:08:31.516
It is about those choices, again, that you make on the daily basis.
00:08:31.516 --> 00:08:39.181
A whole foods lifestyle is, in the morning, instead of me having a five stack of pancakes with eggs, guess what I'm going to do?
00:08:39.181 --> 00:08:47.195
I'm going to have lemon water and a bowl of berries with some grapes and some oranges, and then I'm going to go on a 15 minute walk.
00:08:48.059 --> 00:08:53.432
Typical diets usually say you can't eat this, you can't eat this, you can't eat that, you can't eat that.
00:08:53.432 --> 00:09:01.783
A whole foods lifestyle says okay, this is the time that I have, this is the money that I have.
00:09:01.783 --> 00:09:17.437
I'm going to take this and make this choice and then and I'm doing I'm making this choice for the betterment of my health I cannot, I'm not choosing to eat this because someone said I can't.
00:09:17.437 --> 00:09:21.515
If I choose not to eat something is because it's not the best for me.
00:09:21.515 --> 00:09:36.615
So a whole foods lifestyle is also not just about what you eat, it's how you eat it, but also the mindset behind how you eat, what you eat, and I'm going to give you another example Whole foods lifestyle mindset is for lunch.
00:09:37.304 --> 00:09:40.596
I'm just going to decide to eat a heavy lunch so I can eat a lighter dinner.
00:09:40.596 --> 00:09:42.951
I know that bread bloats me.
00:09:42.951 --> 00:09:51.325
I know that I have an allergy to cheese me.
00:09:51.325 --> 00:09:52.369
I know that I have an allergy to cheese.
00:09:52.369 --> 00:09:57.067
I'm not a vegan per se, but I'm not going to have anything with gluten for lunch and I'm not going to have anything with cheese in it for lunch.
00:09:57.067 --> 00:10:08.322
What I'll do, I'll get something that has more rice, more vegetables, and I'm going to make sure that every meal that I eat has a raw vegetable on it or a fresh vegetable.
00:10:08.322 --> 00:10:10.827
I have to eat a salad or I have to eat a bowl of fruit.
00:10:10.827 --> 00:10:12.692
That is a whole foods lifestyle.
00:10:12.692 --> 00:10:15.136
Typical diet says no.
00:10:15.136 --> 00:10:15.739
You can't.
00:10:15.739 --> 00:10:31.270
Sometimes without really sometimes coming from a place of biasness as to why this is the ultimate best and not necessarily what is the best for you in your situation that is, that's powerful.
00:10:31.692 --> 00:10:34.197
Yeah, now I can think I can do that.
00:10:36.085 --> 00:10:36.346
Yes.
00:10:36.767 --> 00:10:37.408
Cause I was asked.
00:10:37.408 --> 00:10:41.096
I actually asked what are the foods that has less sugar in it?
00:10:41.096 --> 00:10:44.292
Yeah, I know I'm not a papaya drinker, but I said, okay, I got strawberries.
00:10:44.292 --> 00:10:45.335
I do like strawberries.
00:10:45.335 --> 00:10:46.447
Yeah, I didn't realize.
00:10:46.447 --> 00:10:49.014
I love pineapples, but I guess that has a lot of sugar.
00:10:49.014 --> 00:10:50.057
Can you eat pineapple too?
00:10:50.825 --> 00:10:53.711
Yeah, yes, yeah, because it's a natural sugar.
00:10:53.711 --> 00:11:03.827
The sugar that comes from a fruit, when the plant converts that sugar in the fruit, is different from the sugar that you get when it's processed in a facility.
00:11:04.428 --> 00:11:05.509
Okay, that's good to know.
00:11:05.509 --> 00:11:06.871
Yeah, I think I go on that.
00:11:06.871 --> 00:11:08.855
Whole foods, yeah.
00:11:08.855 --> 00:11:12.980
So how can someone transition to a whole food diet easily?
00:11:18.725 --> 00:11:19.726
Okay, this is where I came in.
00:11:19.726 --> 00:11:22.091
This is where I come in at right, someone transitioning into a whole foods diet easily.
00:11:22.091 --> 00:11:26.690
Like I say, I take into account the what I like to call the seven sovereign foods.
00:11:26.690 --> 00:11:29.804
But there's a method that I created and you read it earlier.
00:11:29.804 --> 00:11:32.833
It's called the my Health Food Model M-A-I.
00:11:32.833 --> 00:11:35.251
I don't call it the May, I call it the my Health Food Model.
00:11:35.251 --> 00:11:40.597
And the my Health Food Model basically stands for minimize, alternate and integrate.
00:11:41.346 --> 00:11:44.635
It's not about going cold turkey, cutting everything off.
00:11:44.635 --> 00:11:49.356
It's about taking small steps to minimize something first.
00:11:49.356 --> 00:12:01.270
Once you start making minimizations on something that you know hey, I have a problem with sugar, I have a problem with meat, I have a problem with eating fatty fried foods we're going to minimize that.
00:12:01.270 --> 00:12:06.197
Once we can minimize that, then we're going to work on the alternations.
00:12:06.197 --> 00:12:07.489
What do I like?
00:12:07.489 --> 00:12:09.727
That can give me the same satisfaction.
00:12:09.727 --> 00:12:14.005
That is a great alternate and usually that's where you would stay for a while.
00:12:14.005 --> 00:12:17.455
You will stay in the minimizing and alternating because why?
00:12:17.815 --> 00:12:22.052
You can still eat what you want to eat, and most of the time you can.
00:12:22.052 --> 00:12:25.306
It just comes in a form of how you eat it, right?
00:12:25.306 --> 00:12:28.456
For instance, if someone has loved cookies right.
00:12:28.456 --> 00:12:35.490
What a lot of people don't know is they may think that, oh, I love the sweetness of crunchy cookies, or I love chocolate.
00:12:35.490 --> 00:12:43.235
But sometimes it's really not even the taste of the cookies that you want, it's actually the crunch of the cookie that you want.
00:12:43.235 --> 00:12:45.432
It is the texture that you want.
00:12:45.432 --> 00:12:48.066
This particular texture you can get from cookies.
00:12:48.066 --> 00:12:52.778
So now we know, okay, this is more of a texture thing, not necessarily a taste thing.
00:12:52.778 --> 00:13:01.129
Now we're going to think about, okay, what is an alternative to this crunchy type of cookie that gives me this same feeling?
00:13:01.129 --> 00:13:09.294
And so now we're minimizing the traditional cookie and now we're alternating with something else, just one at a time, one at a time.
00:13:09.294 --> 00:13:11.870
Okay, I can tolerate this, I can tolerate this.
00:13:11.870 --> 00:13:16.436
And then, once we do the minimize, alternate rotation for a while.
00:13:16.436 --> 00:13:21.975
Guess what we go to integrate Once you get to the integration stage, the integration is you know what?
00:13:22.466 --> 00:13:26.256
I am absolutely going to make this a permanent staple in my life.
00:13:26.256 --> 00:13:28.833
I am going to now do more of this.
00:13:28.833 --> 00:13:30.390
I am going to do more of this.
00:13:30.390 --> 00:13:34.535
And with the my Health Food model, I know it works for me.
00:13:34.535 --> 00:13:46.592
It's worked for a lot of people around me that I've talked to, that I've given them tips on how to fix that, people that I've coached and things, and I just hope it works for the world to be honest with you.
00:13:46.592 --> 00:13:55.288
But that's definitely one thing that I saw, because people don't like to be told no, they don't like to be told no, they don't like to be told I can't.
00:13:55.288 --> 00:14:00.886
Because sometimes when you say you can't, no, it's like I think I want to go do it more.
00:14:00.886 --> 00:14:01.849
How do you like that?
00:14:02.549 --> 00:14:05.755
And so it's like how do you break that habit?
00:14:05.755 --> 00:14:13.312
And it's let's minimize it, let's find out, which, again, is where a health coach comes into place.
00:14:13.312 --> 00:14:17.308
A health coach helps you find what the problem really is, and sometimes the problem.
00:14:17.308 --> 00:14:22.815
Most of the time, the problem is usually not exactly what you think it is.
00:14:22.815 --> 00:14:29.748
It's not necessarily the taste, it's not necessarily the place that you're going, it is the feeling that you get from doing this thing.
00:14:29.748 --> 00:14:37.917
And so if we can find minimize, find alternations for that feeling, then we can actually start to integrate healthier lifestyles.
00:14:37.917 --> 00:14:48.684
That's how a person would be able to transition to a whole foods diet more easily easily.
00:14:48.705 --> 00:14:49.948
Wow, that's deep and that's so true.
00:14:49.948 --> 00:14:53.259
I was going to ask you what MAI and I wrote it down here Minimize, alternate and integrate.
00:14:53.259 --> 00:14:53.538
That's M-A-I.
00:14:53.558 --> 00:14:54.461
Health food model.
00:14:54.461 --> 00:14:55.445
Yes, yeah.
00:14:55.644 --> 00:14:56.650
Yeah, so that's awesome.
00:14:56.650 --> 00:14:57.153
That's awesome.
00:14:57.153 --> 00:14:58.220
That really does make sense.
00:14:58.220 --> 00:15:00.226
Yep, that crunchiness of cooking, that's what I need.
00:15:00.226 --> 00:15:03.073
To give up my yeah.
00:15:03.073 --> 00:15:05.197
So we got to get an alternate of that.
00:15:05.197 --> 00:15:08.352
How do you help clients overcome their food cravings?
00:15:09.636 --> 00:15:20.457
Yeah, so, in terms of overcoming food cravings, what I just explained with the my Health Food Model, that's how we start the steps of overcoming those food cravings, because that's one step.
00:15:20.457 --> 00:15:43.306
Another step would also be like testing, doing DNA testing to see are there any imbalances in your system that's causing your brain to say, hey, I need more of this red meat, I need more of this chocolate, because there's something in that food that your body is probably saying, hey, I, when you give me this, I feel better.
00:15:43.306 --> 00:15:44.528
Give me more and more of this.
00:15:44.528 --> 00:16:01.547
So there are two ways, like I say, it is with the testing, to make sure that your nutrition, mineral levels and everything like that is good, which, of course, is something that can be overseen by a nutritionist or dietitian Because, again, I'm a health coach.
00:16:02.128 --> 00:16:15.671
I offer the solution, I provide you with the tools and I offer you the solution to get to the problem and I help you implement the tools and I offer you the solution to get to the problem and I help you implement the habits right, but I'm not the one that helps to diagnose and give you all of that stuff like that.
00:16:15.671 --> 00:16:20.287
But yeah, that's how you can do that, that's how I help my clients with their cravings.
00:16:20.287 --> 00:16:22.370
We get to the root of that.
00:16:23.673 --> 00:16:24.433
And that makes sense.
00:16:24.433 --> 00:16:28.528
Yeah, I definitely love what you're saying here, so it's just, yeah, trying to get started.
00:16:28.528 --> 00:16:31.456
I'm happy you're on again because there's a lot of information here.
00:16:31.456 --> 00:16:34.471
What role does stress and sleep play in nutrition?
00:16:36.897 --> 00:16:40.284
oh my gosh, it is so much to unpack.
00:16:40.284 --> 00:16:44.850
It is so much to unpack with that stress and sleep.
00:16:44.850 --> 00:16:50.177
Okay, stress is a number one.
00:16:50.177 --> 00:17:00.895
Let me reframe that Sleep is a number one pillar to good health and nutrition.
00:17:00.895 --> 00:17:07.895
Okay, because when you sleep and you have good sleep your body actually craves the proper things.
00:17:07.895 --> 00:17:15.496
Your brain can function better, your nerves, your neuron, everything in your body comes on sync.
00:17:15.496 --> 00:17:18.272
It's like it comes online when you have proper sleep.
00:17:18.272 --> 00:17:30.097
Okay, because you're not just, it's not just about the act of sleeping, but the biological process of when you sleep.
00:17:30.097 --> 00:17:32.800
That also factors into your environment.
00:17:32.800 --> 00:17:37.296
Ok, good sleep is also determined by environment.
00:17:37.296 --> 00:18:01.179
Sleep major pillar Now stress is a major pillar in destroying health, in destroying health, and knowing how to properly manage stress and not allow stress to interrupt one of your main pillars of health, which is your sleep, is what helps you with proper nutrition.
00:18:01.805 --> 00:18:09.679
Like I say to me, nutrition is the spirituality, is the knowledge of self, is the environment, the community, is the physical, health is all of that.
00:18:10.185 --> 00:18:15.614
The role that stress and sleep plays in nutrition is one is the destroyer and one is the creator.
00:18:15.614 --> 00:18:20.734
One helps to build your health and one helps to deconstruct your health.
00:18:20.734 --> 00:18:35.426
And when it comes to the way that your body processes food, when it comes to the way that your body processes minerals, vitamins, from the food that you eat, when it comes to how you eat, what you desire to eat, even cravings.
00:18:35.426 --> 00:18:45.570
When your sleep is not on point, you crave a lot more unhealthy foods because your body is trying to do what it's trying to release the stress.
00:18:45.570 --> 00:18:57.432
When your body is overstressed because of poor sleep, your body is going to say, hey, go eat this sweet thing, go eat this red meat, go get that fried food, go get that.
00:18:57.432 --> 00:19:01.288
Those are all signals to reduce stress and those are.
00:19:01.288 --> 00:19:02.413
That's just.
00:19:02.413 --> 00:19:09.333
It's just so much to unpack there, but those are some of the main pillars of how stress and sleep play a role in nutrition.
00:19:09.875 --> 00:19:12.731
Wow, that's awesome as far as how you laid it down.
00:19:12.731 --> 00:19:16.005
Yeah, that's so important, girl, we're running out of time here.
00:19:16.005 --> 00:19:19.776
What are some of the budget-friendly whole food options that you can use?
00:19:19.776 --> 00:19:25.233
Okay, budget-friendly, making it fun and easy.
00:19:25.394 --> 00:19:29.541
Well, okay, budget friendly whole foods options.
00:19:29.541 --> 00:19:31.405
Let's see budget friendly.
00:19:31.405 --> 00:19:34.845
When you say budget friendly, what we're talking about?
00:19:34.884 --> 00:19:41.660
no more than fifty dollars yeah, with the food cost today, I don't know okay.
00:19:42.079 --> 00:19:44.263
so some budget friendly whole foods options.
00:19:44.263 --> 00:19:46.615
Fresh vegetables are usually always the best those.
00:19:46.615 --> 00:19:51.642
Those are usually your top whole foods, next to fresh.
00:19:51.642 --> 00:19:53.609
You can do frozen foods.
00:19:53.609 --> 00:19:59.859
So you can do things like bananas, oranges, those basics.
00:19:59.859 --> 00:20:05.599
Berries, raspberries, blackberries, strawberries, blueberries, those types of things.
00:20:05.599 --> 00:20:10.784
Sometimes even treat yourself to maybe a dragon fruit, some type of exotic fruit, once a week, just pay the $5 for it, $2, $ type of things.
00:20:10.784 --> 00:20:14.560
Sometimes even treat yourself to maybe a dragon fruit, some type of exotic fruit, once a week, just pay the $5 for it, $2, $3 for it.
00:20:14.560 --> 00:20:22.721
Because the amount of nutrition that you get from that food versus a $5 meal at McDonald's or Burger King is really going to benefit your health longer term.
00:20:22.721 --> 00:20:36.561
So you can do berries, oatmeal If you're into oatmeal, even quinoa, just get a bag of quinoa, do a half a cup of quinoa in the morning and season it and put some fruit on the side.
00:20:36.561 --> 00:20:43.083
Or you can do frozen fruit, like the dragon fruits, the mixed berries, and make smoothies with it.
00:20:43.083 --> 00:20:45.875
So those are some very budget-friendly whole foods options.
00:20:46.557 --> 00:20:47.078
That's good.
00:20:47.078 --> 00:20:49.282
Smoothies with smoothies be part of that.
00:20:49.282 --> 00:20:51.517
Can you make smoothies with that, like the?
00:20:51.636 --> 00:20:52.661
Yes, yeah.
00:20:53.651 --> 00:20:54.394
That's usually what I do.
00:00:08.551 --> 00:00:09.753
00:00:09.753 --> 00:00:11.316
00:00:11.316 --> 00:00:16.632
00:00:16.632 --> 00:00:21.010
00:00:21.010 --> 00:00:23.027
00:00:23.027 --> 00:00:28.685
00:00:28.725 --> 00:00:29.067
00:00:29.067 --> 00:00:34.075
00:00:34.075 --> 00:00:49.567
00:00:49.688 --> 00:00:52.433
00:00:52.433 --> 00:01:02.207
00:01:02.207 --> 00:01:06.834
00:01:06.834 --> 00:01:08.623
00:01:09.686 --> 00:01:10.387
00:01:10.387 --> 00:01:13.561
00:01:13.561 --> 00:01:14.361
00:01:15.004 --> 00:01:16.727
00:01:16.727 --> 00:01:19.713
00:01:19.713 --> 00:01:22.206
00:01:22.206 --> 00:01:33.954
00:01:33.954 --> 00:01:38.287
00:01:38.287 --> 00:01:39.061
00:01:39.061 --> 00:01:46.367
00:01:47.040 --> 00:02:03.512
00:02:03.512 --> 00:02:16.600
00:02:16.600 --> 00:02:18.506
00:02:18.506 --> 00:02:21.954
00:02:21.954 --> 00:02:23.201
00:02:23.201 --> 00:02:24.044
00:02:24.044 --> 00:02:26.080
00:02:27.664 --> 00:02:28.747
00:02:28.747 --> 00:02:31.312
00:02:31.312 --> 00:02:41.943
00:02:41.943 --> 00:02:43.407
00:02:43.407 --> 00:02:54.419
00:02:54.580 --> 00:03:01.346
00:03:01.346 --> 00:03:10.901
00:03:11.203 --> 00:03:11.402
00:03:11.824 --> 00:03:12.586
00:03:12.586 --> 00:03:15.903
00:03:15.903 --> 00:03:17.990
00:03:17.990 --> 00:03:21.569
00:03:22.300 --> 00:03:24.247
00:03:24.247 --> 00:03:34.062
00:03:34.062 --> 00:03:41.789
00:03:41.789 --> 00:03:43.092
00:03:43.092 --> 00:03:45.247
00:03:45.247 --> 00:03:47.448
00:03:47.448 --> 00:03:48.986
00:03:48.986 --> 00:03:51.027
00:03:51.027 --> 00:03:56.513
00:03:56.513 --> 00:03:59.830
00:03:59.830 --> 00:04:08.969
00:04:08.969 --> 00:04:17.312
00:04:17.312 --> 00:04:23.370
00:04:23.370 --> 00:04:28.351
00:04:28.351 --> 00:04:34.089
00:04:34.089 --> 00:04:45.666
00:04:45.766 --> 00:04:54.528
00:04:54.528 --> 00:05:03.380
00:05:03.380 --> 00:05:04.923
00:05:04.923 --> 00:05:05.504
00:05:05.504 --> 00:05:07.911
00:05:07.911 --> 00:05:08.793
00:05:09.300 --> 00:05:12.836
00:05:12.836 --> 00:05:21.084
00:05:21.084 --> 00:05:36.129
00:05:36.129 --> 00:05:40.668
00:05:40.668 --> 00:05:55.312
00:05:55.312 --> 00:05:58.365
00:05:59.028 --> 00:06:07.528
00:06:07.528 --> 00:06:11.252
00:06:11.252 --> 00:06:13.235
00:06:17.964 --> 00:06:19.673
00:06:19.673 --> 00:06:29.165
00:06:29.165 --> 00:06:46.923
00:06:46.923 --> 00:06:55.372
00:06:55.372 --> 00:07:11.307
00:07:12.028 --> 00:07:23.466
00:07:23.466 --> 00:07:30.088
00:07:30.088 --> 00:07:48.504
00:07:49.065 --> 00:07:54.345
00:07:54.345 --> 00:07:57.773
00:07:57.773 --> 00:07:59.725
00:07:59.725 --> 00:08:01.209
00:08:01.209 --> 00:08:02.281
00:08:02.281 --> 00:08:03.963
00:08:03.963 --> 00:08:05.687
00:08:05.687 --> 00:08:09.572
00:08:10.295 --> 00:08:10.555
00:08:16.860 --> 00:08:19.327
00:08:19.327 --> 00:08:23.000
00:08:23.000 --> 00:08:27.524
00:08:27.524 --> 00:08:31.516
00:08:31.516 --> 00:08:39.181
00:08:39.181 --> 00:08:47.195
00:08:48.059 --> 00:08:53.432
00:08:53.432 --> 00:09:01.783
00:09:01.783 --> 00:09:17.437
00:09:17.437 --> 00:09:21.515
00:09:21.515 --> 00:09:36.615
00:09:37.304 --> 00:09:40.596
00:09:40.596 --> 00:09:42.951
00:09:42.951 --> 00:09:51.325
00:09:51.325 --> 00:09:52.369
00:09:52.369 --> 00:09:57.067
00:09:57.067 --> 00:10:08.322
00:10:08.322 --> 00:10:10.827
00:10:10.827 --> 00:10:12.692
00:10:12.692 --> 00:10:15.136
00:10:15.136 --> 00:10:15.739
00:10:15.739 --> 00:10:31.270
00:10:31.692 --> 00:10:34.197
00:10:36.085 --> 00:10:36.346
00:10:36.767 --> 00:10:37.408
00:10:37.408 --> 00:10:41.096
00:10:41.096 --> 00:10:44.292
00:10:44.292 --> 00:10:45.335
00:10:45.335 --> 00:10:46.447
00:10:46.447 --> 00:10:49.014
00:10:49.014 --> 00:10:50.057
00:10:50.825 --> 00:10:53.711
00:10:53.711 --> 00:11:03.827
00:11:04.428 --> 00:11:05.509
00:11:05.509 --> 00:11:06.871
00:11:06.871 --> 00:11:08.855
00:11:08.855 --> 00:11:12.980
00:11:18.725 --> 00:11:19.726
00:11:19.726 --> 00:11:22.091
00:11:22.091 --> 00:11:26.690
00:11:26.690 --> 00:11:29.804
00:11:29.804 --> 00:11:32.833
00:11:32.833 --> 00:11:35.251
00:11:35.251 --> 00:11:40.597
00:11:41.346 --> 00:11:44.635
00:11:44.635 --> 00:11:49.356
00:11:49.356 --> 00:12:01.270
00:12:01.270 --> 00:12:06.197
00:12:06.197 --> 00:12:07.489
00:12:07.489 --> 00:12:09.727
00:12:09.727 --> 00:12:14.005
00:12:14.005 --> 00:12:17.455
00:12:17.815 --> 00:12:22.052
00:12:22.052 --> 00:12:25.306
00:12:25.306 --> 00:12:28.456
00:12:28.456 --> 00:12:35.490
00:12:35.490 --> 00:12:43.235
00:12:43.235 --> 00:12:45.432
00:12:45.432 --> 00:12:48.066
00:12:48.066 --> 00:12:52.778
00:12:52.778 --> 00:13:01.129
00:13:01.129 --> 00:13:09.294
00:13:09.294 --> 00:13:11.870
00:13:11.870 --> 00:13:16.436
00:13:16.436 --> 00:13:21.975
00:13:22.466 --> 00:13:26.256
00:13:26.256 --> 00:13:28.833
00:13:28.833 --> 00:13:30.390
00:13:30.390 --> 00:13:34.535
00:13:34.535 --> 00:13:46.592
00:13:46.592 --> 00:13:55.288
00:13:55.288 --> 00:14:00.886
00:14:00.886 --> 00:14:01.849
00:14:02.549 --> 00:14:05.755
00:14:05.755 --> 00:14:13.312
00:14:13.312 --> 00:14:17.308
00:14:17.308 --> 00:14:22.815
00:14:22.815 --> 00:14:29.748
00:14:29.748 --> 00:14:37.917
00:14:37.917 --> 00:14:48.684
00:14:48.705 --> 00:14:49.948
00:14:49.948 --> 00:14:53.259
00:14:53.259 --> 00:14:53.538
00:14:53.558 --> 00:14:54.461
00:14:54.461 --> 00:14:55.445
00:14:55.644 --> 00:14:56.650
00:14:56.650 --> 00:14:57.153
00:14:57.153 --> 00:14:58.220
00:14:58.220 --> 00:15:00.226
00:15:00.226 --> 00:15:03.073
00:15:03.073 --> 00:15:05.197
00:15:05.197 --> 00:15:08.352
00:15:09.636 --> 00:15:20.457
00:15:20.457 --> 00:15:43.306
00:15:43.306 --> 00:15:44.528
00:15:44.528 --> 00:16:01.547
00:16:02.128 --> 00:16:15.671
00:16:15.671 --> 00:16:20.287
00:16:20.287 --> 00:16:22.370
00:16:23.673 --> 00:16:24.433
00:16:24.433 --> 00:16:28.528
00:16:28.528 --> 00:16:31.456
00:16:31.456 --> 00:16:34.471
00:16:36.897 --> 00:16:40.284
00:16:40.284 --> 00:16:44.850
00:16:44.850 --> 00:16:50.177
00:16:50.177 --> 00:17:00.895
00:17:00.895 --> 00:17:07.895
00:17:07.895 --> 00:17:15.496
00:17:15.496 --> 00:17:18.272
00:17:18.272 --> 00:17:30.097
00:17:30.097 --> 00:17:32.800
00:17:32.800 --> 00:17:37.296
00:17:37.296 --> 00:18:01.179
00:18:01.805 --> 00:18:09.679
00:18:10.185 --> 00:18:15.614
00:18:15.614 --> 00:18:20.734
00:18:20.734 --> 00:18:35.426
00:18:35.426 --> 00:18:45.570
00:18:45.570 --> 00:18:57.432
00:18:57.432 --> 00:19:01.288
00:19:01.288 --> 00:19:02.413
00:19:02.413 --> 00:19:09.333
00:19:09.875 --> 00:19:12.731
00:19:12.731 --> 00:19:16.005
00:19:16.005 --> 00:19:19.776
00:19:19.776 --> 00:19:25.233
00:19:25.394 --> 00:19:29.541
00:19:29.541 --> 00:19:31.405
00:19:31.405 --> 00:19:34.845
00:19:34.884 --> 00:19:41.660
00:19:42.079 --> 00:19:44.263
00:19:44.263 --> 00:19:46.615
00:19:46.615 --> 00:19:51.642
00:19:51.642 --> 00:19:53.609
00:19:53.609 --> 00:19:59.859
00:19:59.859 --> 00:20:05.599
00:20:05.599 --> 00:20:10.784
00:20:10.784 --> 00:20:14.560
00:20:14.560 --> 00:20:22.721
00:20:22.721 --> 00:20:36.561
00:20:36.561 --> 00:20:43.083
00:20:43.083 --> 00:20:45.875
00:20:46.557 --> 00:20:47.078
00:20:47.078 --> 00:20:49.282
00:20:49.282 --> 00:20:51.517
00:20:51.636 --> 00:20:52.661
00:20:53.651 --> 00:20:54.394