Welcome to Introspective Health

A Wellness Health Center


 Healthy Habits Handout


Dietary Recommendations

Start your mornings with 1 Tablespoon fresh squeezed lemon juice or unfiltered apple cider vinegar in 8-10 ounces of room temperature water.  This properly sets up the digestive tract for the day.

Drink water.  At least ½ your body weight in ounces daily.  Non-caffeinated herbal tea count towards the total.

Avoid caffeine and/or carbonated beverages (i.e.: coffee and sodas).  Decaffeinated and Diet products are even worse.

Eliminate dairy products from your diet.  Soy is not necessarily a better alternative. Try Rice or Almond milk. Do your research to find what is best for you.

Get some cooked whole grain fiber into your diet. A morning cup of oatmeal is a great start.

Avoid highly processed foods, especially white flour products breads, pastas, cereals, etc.). Wheat flour contains gluten to which many people develop allergies, so be careful.  Sprouted grains products are a better choice if you need to have bread.

Eat a large leafy green salad daily.  Avoid iceberg lettuce as it creates gas and has no real nutritional value.

Have 3-5 servings of fruit & veggies daily, preferably raw.  Fruit is best eaten alone 30 minutes prior to other foods or 2-3 hours after.  It is okay to slightly steam your veggies.

(Note: Fruits are generally high in sugar.  Persons with sugar imbalances need to adjust their intake as appropriate).

Research food combinations for information on the most effectively nutritious and digestible food combinations.

Try juicing.  Consider juice fasting.

Use Nutritional Supplements if Needed

… Take a Multivitamin (preferably without Iron).

… Use Probiotics.  Good bacteria is essential for a healthy digestive tract.

… Use Activated Charcoal if you are gassy.

… Use Aloe Vera capsules if you are constipated.

… Green Drinks are excellent.

Other Tips:

Chew, Chew, Chew, Your Food.

Eat Slowly.

Do Not Drink with a Straw.

Do Not Chew Gum.

Avoid All Artificial Sweeteners (diet products).


Lifestyle Recommendations

Schedule monthly colonic appointments.

Eliminate poisons and toxins from your environment.  This means checking your beauty products too.

Quit smoking.

*Do parasite purges.

*Do liver/gallbladder cleanses.

 Dry Brush.

 Exercise daily (Rebounding is great).

 Perspire (Soaks & Saunas work too).

 Breathe deeply (Blow up balloons).

 Get plenty of sleep (Aim for 8 hours).


 Be Positive.

Disclaimer: The preceding is to provide information about Nutrition and the benefits that may be derived.  It is not intended to claim a cure for any disease or condition.