Nutrition Tips With Dr. Lisa: A Holistic Healthy Guide to a Nourished Mind, Body, & Spirit

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Your Health is wealth. To achieve a better quality of life, of longevity and prevent disease and ailments, Nutrition is essential to maintain A healthy & balanced
mind body& spirit.
As the father of Medicine Hippocrates said let food be the medicine and medicine be thy food.
Supplements are necessary to take daily at least 4 days a week with food morning is preferred
Good quality Multivitamin
Cbd
Turmeric & Ginger
Mushroom supplement
Moringa or Maca
Sea moss
Other vitamins include depending on your ailments and body composition
Strengthen your immunity:
prevent flu colds sinus allergies Covid etc.
Cook with garlic & ginger religiously until you feel 100 better.
Good quality organic multivitamin
Vitamin D
Vitamin C
Zinc
Elderberry
Echinacea
Quercetin
Multi mushroom immunity supplement cordyceps, reishi, turkey tail, oyster, lions mane etc.
Good quality natural CBD
Black seed
Manuka honey
Yinqiao

Stay hydrated, consume 8-10 cups of water depending on your BMI body mass index, age, and health

Coffee or teas (ginger, turmeric, peppermint, detox, echinacea, nighty-night/camomile, green, jasmine, black teas, and other natural teas. For calming teas, cava and, ashwagandha valerian root
Passionflower, lemon balm, rosehip, lavender tea, hibiscus tea

Plant-based Diet
3-5 servings of each depending on each person, varies based on age and pregnant women
Berries, fruit, greens cruciferous vegetables, legumes, whole grains, high-fat plant foods.

fruit all types:
Apple, apricot, banana,
cantaloupe,
cherries, chestnut, dates,
grapefruit, grapes, guava,
honeydew melon, jackfruit,
kiwifruit, mandarin, mango,
nectarine, orange, papaya,
passionfruit, peach, pear,
persimmon, pineapple,
plum, watermelon, lemon, lime

greens + cruciferous vegetables:
Bok choy, broccoli, brussels
sprouts, cauliflower,
Chinese cabbage, collard
greens, kale, kohlrabi,
lettuce, mustard greens,
pak choi, red cabbage,
arugula, spinach,
swiss chard,
watercress, white cabbage

other vegetables:
Artichoke, asparagus,
beetroot, bell
pepper, carrot, celeriac,
celery, corn, cucumber.
eggplant, green beans.
kimchi, leek, mushrooms,
onion, parsnip, potato,
pumpkin, radish, rhubarb,
sauerkraut, snow peas,
squash, swede, sweet potato,
tomato, turnip, zucchini

legumes (tofu + tempeh):
Adzuki beans, black beans,
black-eyed peas, broad beans, brown
lentils, lima beans,
cannellini beans,
chickpeas edamame,
green peas, kidney beans,
lupini beans, mung beans,
navy beans, pinto beans,
red lentils, soybeans, split
peas, tempeh, tofu

berries:
Acai berries, blackberries,
blueberries, cranberries,
goji berries, raspberries,
strawberries, mulberries

high-fat plant foods:
Almonds, avocado, brazil
nuts, cashews, chia seeds,
flaxseeds, hazelnuts, hemp
seeds, macadamia nuts,
olives, peanuts, pecans,
sesame seeds, tahini,
walnuts

Cook with these nutritious healthy oils :
Olive oil
Avocado oil
Coconut oil
Grapeseed oil
Sunflower oil
Flaxseed oil
Sesame oil

The Benefits of Apple Cider
• Supports Immune Function.
• Improves Weight Management.
• Promotes Digestion and Gut Health.
• Supports Cardiovascular Health

Include Fermented Foods &
Probiotic supplement
Kimchi
Kefir
Sauerkraut
Tempeh
Miso
Matti
Sourdough
Kombucha

whole grains:
Amaranth, barley.
black rice, brown rice,
buckwheat,
millet, oats
quinoa, rye; spelt:
teff, wheat, wild
rice

spices and fresh herbs:
Basil, black pepper,
cardamom, chili, cinnamon,
chives, cloves, coriander,
cumin, dulse, garlic, ginger,
lemon, lime, marjoram,
mint, mustard, nori,
nutmeg, nutritional yeast,
oregano, paprika, parsley,
Rosemary, sage, sprouts,
thyme, turmeric, wakame

Wine or Beer is good in moderation
Always good to drink water with it
Diets vary on personal preference, allergies, and intolerances
Any questions or concerns please contact me directly lmarhealing.com
Stay healthy & happy & grateful
Love Dr. Lisa ❤️

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