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10 Dietary Decisions to Boost Your Health

handful-of-berries-sq-400Making small tweaks to your diet can yield massive dividends. Dr. Lee Ann shares 10 simple ways to elevate your health:

  • Start your day with warm lemon water.
    Zesty and loaded with antioxidants, lemons have many immune-boosting properties. By adding a few drops to a tablespoon of 2-6 ounces of warm water, you can support liver and gallbladder function, boost your mood and energy levels, and kick-start your metabolism.
  • Hydrate, hydrate, hydrate.
    If you’re feeling sluggish, achy or cranky, dehydration may be to blame. It’s important to drink at least half your body weight in ounces to get fully hydrated. Record how many ounces a day you’re currently drinking. Then determine how many you should be drinking. Then gradually increase your water intake over a two-week period until you reach the desired level.
  • Enjoy the power of fruit.
    While many people think it’s necessary to avoid fruit due to its sugar content and high carbs, it’s okay to enjoy a piece or bowl of it daily. Fruit provides powerful antioxidants and numerous health benefits. You should choose low glycemic fruit, such as any kind of berries, which are rich in antioxidants and loaded with vitamin C. Enjoy up to a cup a day with two meals.
  • Finish eating by 7 p.m.
    For all those late night snackers, this one might be a challenge, but we think it’s well worth it. It’s important to understand that digestion is the most energy intensive physiological process. So by not eating late at night, you free up your body to rejuvenate and heal.
  • Reduce your gluten consumption.
    Cakes, cookies, bread, pasta. For many people, these and other gluten-laden foods cause symptoms of sensitivity. These include post nasal drip, fatigue and painful joints. If you experience these or other bothersome symptoms after eating gluten, cut it out of your diet for up to a week to see if you have more energy and just feel better.
  • Make a smoothie every day for breakfast.
    One of the easiest ways to maximize your intake of fruits and veggies is to have a healthy smoothie each morning. Dr. Lee Ann’s favorite smoothies are ones made with blueberries and spinach, as well as peaches and parsley. Consider adding some healthy fat to the smoothie with some avocado or MCT oil. Need a little sweetener? Dr. Lee Ann uses liquid vanilla cream stevia.
  • Consider intermittent fasting.
    Fasting has numerous health benefits; it boosts your immune system, promotes weight loss, and kicks-starts your metabolism. Try fasting for 16 hours from dinner at 6 p.m. to lunch at 10 a.m. Some people do intermittent fasting every day, while others opt to fast once a week. There are different types of intermittent fasting. See what works for you and stick with it.
  • Drink celery juice in the morning.
    Did you know that celery is the most hydrating vegetable you can consume? It contains abundant amounts of vitamins and minerals (electrolytes) and can reduce acid reflux, heal the GI tract and aid in detoxification. Start with 4-6 ounces and build to 16 ounces. It’s best to drink celery juice on an empty stomach, and then wait 30 minutes to consume anything else. You can use a juicer or blender to make your juice. If you choose the latter, you just need to filter out the pulp with a cheesecloth. To get a glassful, you’ll need to juice a whole head of celery. You don’t have to drink all at once. You can put a serving in the fridge to drink the next day. Or you can freeze the juice.
  • Eat an avocado.
    Tasty and full of healthy fat, avocados can reduce pain and inflammation, decrease cholesterol and heart disease risk. Avocados also help with weight loss. In our avoid-fat-at-all-costs culture, many people restrict fat from their diets. But every cell of the body contains fat, so it’s best to eat some healthy fat each day in moderation. Good fats come from avocados, olives, coconut oil and grass fed butter or ghee. These all can be part of a healthy diet. You can consume a tablespoon of fat with every single meal, or eat an avocado with each meal, and still be in good shape fat-wise.
  • Make a batch of bone broth.
    Bone broth contains essential minerals and amino acids needed to heal the digestive system and toxic cells, and provides essential nutrients to your body. You can use the femur bones of a cow.
    Dr. Lee Ann puts a pound of the bones in water in a crock pot and gets chicken feet (also called chicken paws) because the collagen and fat content in the chicken feet are good for us. It’s important to put something acidic in the pot, as it helps break down the minerals in the bones. Dr. Lee Ann uses lemon juice or apple cider vinegar.
    Next, turn up the crock pot and bring it to a boil, and then turn it down to low. And let it go for 24-48 hours. Then strain out the bones and you have an amazing bone broth. You can use bone broth as a soup base, or even drink it like a glass of tea. Bone broth can stay good in the freezer for a few years.
    Dr. Lee Ann often adds frozen veggies to bone broth to make quick soup. If she’s not feeling well she’ll drink it like tea and maybe put a bunch of raw garlic in it.

Check out Dr. Lee Ann’s YouTube video for 21 Essential Healing Tips!

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