Alchemy Holistic Nutrition

💪What is strength?💪

The ability to withstand or exert force in some capacity, strength is the measure of potency that one is capable of manifesting. Awareness of your physical strength can be inspiring or discouraging; awareness of an increase in strength is always encouraging! You can increase your physical strength. Strength training will not only be rewarding for it’s own sake but will:

💪 Improve brain health.

💪 Decrease muscle and bone density loss as you age.

💪 Manage body composition.

💪 Protect your body from injury.

💪 Improve cardiovascular health.

💪 Increase energy levels.

💪 Improve mental and emotional health.

💪 Improve and regulate hormone health.

💪 Help manage blood sugar levels.

Strength training is beneficial and rewarding and can be easily incorporated into most individuals’ health routine.

🍑Why is nutrition important?🍑

Nutrition is the biochemical and physiological process by which an organism uses food to support its life. It includes ingestion, absorption, assimilation, biosynthesis, catabolism and excretion. Understanding nutrition and paying attention to what you eat can help you maintain or improve your health. Maintaining proper nutrition can:

🍑 Decrease risk of heart attack and diabetes.

🍑Control weight, BMI and body composition.

🍑Improve sleep.

🍑Increase energy and mental clarity.

🍑Maintain healthy bones and teeth.

🍑Improve overall health and well-being.

The effective management of food intake and nutrition are both key to good health. Smart nutrition and food choices can help prevent disease.




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A ripe apricot halved and resting on other apricots.

🧘‍♀️Why is stillness important?🧘‍♀️

How you choose to be in stillness can vary, but here are some benefits that will encourage you to start the practice.

🧘‍♀️ Reduce response in the parasympathetic nervous system, (fight or flight); and increases response in the sympathetic nervous system (rest and relaxation).

🧘‍♀️ Reduce anxiety. Anxiety is related to future events. Things that need to get done, plans that have to be finalized, outcomes that could go wrong. All of your thoughts are focused in the future. Stillness anchors you into the present moment so you can deal with what is rather than what might be.

🧘‍♀️Find clarity around situations that have been troubling you. Stepping back can give you a perspective that you don’t usually see. Stillness offers you a way to step back.

🧘‍♀️ In addition to improving your sleep, being in stillness lowers blood pressure, improves your immune system, and increases serotonin levels. All of which have a positive impact on your health.

Practice stillness and you will experience some of these benefits.




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The Buddha sitting still.

🤸‍♀️Why is movement important?🤸‍♀️

From your brain to your joints, moving every day has the power to improve every part of your body. And it’s not just about high-impact, sweat-inducing exercise either. It’s simple – whether you choose to implement small movements into your routine or try a new activity like cycling or Yoga, increasing your daily mobility can help upgrade your overall health.

🤸‍♀️Muscles: By moving, you are strengthening your muscles, which improves stability, balance, and coordination. Don’t forget, stretching helps maintain your muscle health as well. 

🤸‍♀️Bones: Movement helps build more durable, dense bones. Bone-building activities like resistance training, weight-bearing exercises (jogging, walking), and balance training (Yoga) can support better bone density.

🤸‍♀️Joints: The more you exercise and move your joints, the stronger the supporting muscles become, leading to less pain and more range of motion and stability.

🤸‍♀️Brain: Research shows that exercise may stimulate the production of brain chemicals norepinephrine and dopamine, which energize and elevate mood. Walking 30-40 minutes a day three times per week can help “regrow” the structures of the brain linked to cognitive decline.

🤸‍♀️Heart: Start moving to improve your heart health. Exercise has been shown to protect against nearly every type of acquired chronic cardiovascular disease. The physiological benefits of exercise on the heart include increased blood filling and pumping ability as well as improved oxygenation.

🤸‍♀️Lungs: Exercise improves your cardiorespiratory endurance. You don’t have to perform high-intensity movement. Instead, try Yoga – it still gets your lungs going but at a more comfortable pace. 

Just move and avoid inactivity! Find something or several activities you love to do and commit to them daily. 




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A ballet dancer in Arabesque.