Our primary goal at Wiseman Family Practice is to provide health education in order to prevent disease. We believe the core problem with many of today’s health issues lies in poor nutrition, stress, and toxins the body accumulates from unhealthy food, water, and the environment. We seek to address these problems so the body can function and heal optimally.
Below are some effective, natural strategies that will allow you to better manage your health:
- Change your philosophy on food and the food system – Read The Food Revolution by John Robbins and watch the documentary Hungry for Change on Netflix.
- Avoid all processed foods and focus on eating whole foods
- “Eat food, not too much, mostly plants” – Michael Pollan, In Defense of Food: An Eater’s Manifesto
- Recommended: 1 of 3 meals a day consisting of animal products = 70% plant products and 30% animal products
- We highly recommend the Pegan Diet. Learn more about this middle-ground between paleo and vegan here
- Decrease sugar consumption to under 30 grams a day. Read WFP’s advice here: “What’s the Healthiest Sweetener?”
- Eliminate all sugar and sugar-free sodas. Learn about the dangers of drinking soda here
- Decrease or eliminate dairy products. If you are consuming dairy products (e.g., milk, yogurt, cheese, butter), consume them in their natural, purest state to avoid overly processed dairy.
- Watch our WFP YouTube video on the healthiest dairy products and for tips on buying the best pasteurized milk at the grocery store: Raw Milk with Wiseman Family Practice or read WFP’s articles “What Is Raw Milk?” and Yogurt: What’s Healthy & What’s Not
- To get healthy, local low-temperature pasteurized milk, visit our online WFP Farm-Food Delivery.
- For a high-quality non-dairy creamer, try Laird Superfood®
- Decrease or eliminate grains and gluten, especially wheat products. Read Grain Brain by Dr. David Perlmutter
- Grains include: wheat, rice, oats, barley, rye, and other cereal grains
- When consuming grains, eat only whole grains
- Avoid all refined or processed grain products: white flour, white rice, white pasta, and white bread
- Eat foods that contain good saturated fats (e.g., avocados, almonds, walnuts, wild-caught salmon, grass-fed beef, pasture-raised pork, organic whole milk, pasture-raised chicken eggs, grass-fed butter, coconut oil). Avoid the foods that contain bad fats, or trans fats (e.g., fried foods, French fries, doughnuts, pies, cookies). Learn more about the health benefits of saturated fat here
- Eat organic fruits & vegetables. If you are unable to eat organic, see the Dirty Dozen and Clean 15 for the fruits and vegetables that are the most and least contaminated with pesticides.
- Read about the health benefits of juicing here. When juicing, aim for 80% vegetables and 20% fruit. Sugar can add up quickly due to the natural sugar found in fruits, so it’s best to use the 80/20 split.
- When consuming coffee, use the best ingredients possible. Coffee is almost 99% water, so optimal water quality is essential when making coffee. Brew coffee using filtered water or spring water and unbleached coffee filters, if you brew with paper filters. Use organic coffee beans when possible because conventional coffee beans (grown without organic methods and in underregulated countries) are often saturated with toxic chemicals like pesticides. Organic coffee beans are in their most pure, natural state without the added chemicals.
- Traditional decaffeinated coffee uses a chemical process to strip caffeine from the coffee beans. If you prefer decaffeinated coffee, use a healthier decaffeinated coffee that uses the Swiss Water Method—a process that uses pure water and no chemicals to remove caffeine from coffee beans.
- Learn about the health benefits of butter coffee and how to make it, here
- Add anti-inflammatory herbs, spices, and foods to your diet. Read WFP’s advice here
- Consume only “clean” meat and other animal products e.g.: grass-fed beef, pasture-raised chicken, pastured pork, pasture-raised chicken eggs, grass-fed butter, wild fish, and wild game. Avoid factory-farmed beef, chicken, and pork; conventional “white eggs;” and farm-raised fish.
- Watch our WFP YouTube video on the healthiest pasture-raised chicken eggs: “True” Free-Range (Pasture-Raised) Chicken Eggs with Wiseman Family Practice
- Watch our WFP YouTube video to learn more about the health benefits of locally-produced pastured pork: Pastured Pork with Wiseman Family Practice
- For fresh, local pasture-raised eggs, visit our online WFP Farm-Food Delivery.
- To get local grass-fed beef, pastured pork, or pastured pork sausage, bacon, and ham, visit WFP Farm-Food Delivery.
- Shop more at local farmers markets. Find one near you here
- Use safe cookware when cooking and avoid Teflon or other non-stick products. Ceramic products, such as Xtrema Pure Ceramic Cookware, are the most ideal. Read about 5 great products here
- Drink 16 ounces of purified water first thing in the morning.
- Avoid unfiltered tap water. Filter (purify) your tap water in your home. This is a much cheaper, safer, and more environmentally sustainable approach than purchasing bottled water, which should be avoided if possible. However, when drinking bottled water, choose pure, natural spring water from sources such as The Mountain Valley, Evian, Fiji, and Ozarka.
- Best water filter system to use (more expensive) – Install in your home a multi-staged carbon/reverse osmosis (RO) system.
- Watch our WFP video on an RO system here
- Next best water filter system to use (cheaper and more convenient) – Purchase a portable Berkey Filter w/ fluoride filters. Read and order here
- Watch our WFP video on the Berkey water filter here
- Best water filter system to use (more expensive) – Install in your home a multi-staged carbon/reverse osmosis (RO) system.
- Use a shower head filter to purify your bathing water. Order here
- Read “The Truth About Tap Water” by Wiseman Family Practice here
- Watch our WFP video on the fluoridation of public water and its potential health effects here
- Use Cold Water Therapy to improve your health. Learn more here.
- Learn about the important health benefits of sweating here
- Read about the benefits of dry skin brushing here
- Use all-natural skin and cleaning products: soap, shampoo, sunscreen, toothpaste, deodorant, make-up, laundry detergent, household cleaners, dishwashing soap, bath tissue, and bedding. Great resources found at Whole Foods, Peoples Rx Austin, Natural Grocers, Wheatsville, and Mercola.com.
- Recommended soaps (purchase organic vegetable-based soaps): Dr. Mercola Shea Butter Soap, Kiss My Face, A Wild Soap Bar, Dr. Bronner’s All-One, Schmidt’s Natural Bar Soap, PlantLife Bar Soap, Everyone Soap, Makes 3 Organics, Soap for Goodness Sake
- Recommended shampoos: John Masters Organics, Ancient Ayurvedic, Burt’s Bees, Dr. Mercola, Acure, Avalon Organics, Shea Moisture, Everyone Soap
- Recommended sunscreens: Badger’s zinc oxide (non-nano type), Dr. Mercola, Miessence Reflect Outdoor Balm
- Recommended cosmetics: Use natural cosmetics free of harmful chemicals and with an ethical-sustainable approach: Mineral Fusion, ILIA, Juice Beauty, W3ll People
- Recommended toothpaste: Tom’s of Maine, Dr. Bronner’s, Dr. Brite, Desert Essence
- Recommended deodorants: Dr. Mercola, Primal Pit Paste, Lavanila Laboratories, Weleda, Miessence roll-on, Schmidt’s Natural Deodorant, EO, Lāfe’s. Avoid all antiperspirants if possible and avoid any deodorant containing aluminum. For more on why you should choose a natural deodorant, read here
- Recommended laundry detergent: ECOS, Dr. Bronner’s 18-in-1, WholeFoods 365, Seventh Generation Free and Clear, Greenshield Organic
- Recommended household cleaners: Dr. Bronner’s 18-in-1, Biokleen, Mrs. Meyers, Seventh Generation
- Recommended dishwashing soap: ECOS, Dr. Bronner’s 18-in-1, Seventh Generation
- Recommended feminine care products: Use 100% organic cotton/chlorine-free tampons, pads, or liners: Natracare, Seventh Generation, Organyc®
- Recommended natural bath tissue: Use fragrance-free, unbleached bath tissue made from eco-friendly sources: Seventh Generation
- Recommended bedding: Use safe bedding, as we sleep 1/3 of our lives. Replacing your mattress with an all-organic mattress is ideal, but at the very least use all natural, organic pillows, sheets, comforters, and towels. Great mattress/bedding selections can be found at Naturepedic, Mercola.com, Austin Natural Mattress, Bed, Bath, and Beyond, Amerisleep, Casper, and Wildflower
- Replace all metal dental fillings or amalgams with safer alternatives
- Always use a toothbrush with soft or medium bristles for a better and safer cleaning
- Brush at least twice daily and floss once daily for optimal dental health
- Discuss with your dentist the principles of holistic dentistry, also known as biological dentistry. Learn more about holistic dentistry here
- Improve sleep hygiene. Read “12 Tips for Better Sleep” here
- Use these smartphone apps to help improve sleep: Calm and Headspace.
- Get 7-9 hours of sleep at night
- Most restorative hours are between 10pm–2am
- Recommended bedding: Use safe bedding, as we sleep 1/3 of our lives. Replacing your mattress with an all-organic mattress is ideal, but at the very least use all natural, organic pillows, sheets, and comforters. Great mattress/bedding selections can be found at Naturepedic, Mercola.com, Austin Natural Mattress, Bed, Bath, and Beyond, Amerisleep, Casper, and Wildflower
- Learn how natural conditions affect the sleep patterns of modern-day hunter-gatherers. Read here
- Increase exercise and activity. Try to exercise at a minimum 3–4 times weekly.
- Along with aerobic exercise, incorporate high intensity interval training (HIIT). Read 8 benefits of HIIT here
- Incorporate core training into exercise routine: Pilates, Yoga, or Tai Chi. Learn about the health benefits of Tai Chi here
- Read “3 Fitness Tests to Assess Your General Fitness and Health Risks” here
- Being consistently active throughout the day is as important as regular exercise. Aim for 5,000 to 10,000 steps a day. Use an Apple Watch, Health/Google Fit app on your smartphone, or a Fitbit to track your fitness activity daily.
- See why sitting is so harmful and why using a standing desk is an important alternative. Read here
- Try a minimalist approach to footwear for daily activities or when running. A minimalist shoe doesn’t have a heel lift, allows enough flexibility in the sole for toes to bend naturally, and has a wide toe box to ensure feet spread naturally. Try balanced, minimal barefoot shoes such as those from Xero Shoes, Vivo Barefoot, and the Merrell Vapor Glove.
- Make a gradual change to minimalist shoes to avoid injury. To learn how barefoot running or near-barefoot running facilitates a more natural stride than running with traditional running shoes, watch this Youtube video.
- Maintain ideal body weight, preferably a BMI between 18.5–25. Calculate yours here
- Incorporate intermittent fasting into your weekly routine for weight loss and better health. Learn more about intermittent fasting here
- There are many approaches to intermittent fasting. The following is an introductory approach: One to two days a week, restrict calorie intake to an 8-hour window, eating between 11:00 am to 7:00 pm or 12:00 pm to 8:00 pm, thus fasting for 16 hours.
- To learn the benefits of fasting, read The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting by Dr. Fung
- Read “11 Tips for Sunlight, Sunscreen, & Vitamin D” by Wiseman Family Practice here
- Get 10–20 minutes of sunlight 3 x weekly
- Avoid all spray tan products
- Don’t burn
- Avoid toxic sunscreens—use safer more natural alternatives. Read here
- Beat the winter blues with sunlight. Read more here
- Learn about the value and health benefits of daily meditation here
- Learn how to meditate through guided meditation with these smartphone apps: Waking Up, Calm, and Headspace.
- Learn how minimalist living benefits your health and happiness here
- Follow these strategies to lower EMF (electromagnetic field) exposure and to reduce stress from electropollution:
- At night or when sleeping, put your cell phone in airplane mode (alarm mode will still work when the phone is in airplane mode).
- Try to keep your cell phone away from your body as much as possible. Avoid carrying your cell phone on you (in a pocket or your bra) unless the device is placed in airplane mode. When talking on your cell phone, use speaker mode.
- When working on your laptop, keep it off your lap, as this area of the human body is highly susceptible to EMF radiation.
- Use an EMF blanket, such as those by Belly Armor, when pregnant, when using a laptop, or even as a baby blanket to help create a barrier between the body and everyday electronic devices that emit electromagnetic radiation.
- Try to keep electronic equipment out of the bedroom, especially during sleep time.
- Position your bed so that your head is a minimum of three feet away from an electrical outlet. For more in-depth information on the subject of EMF risk, read this article.
- Learn more about the healthy approach to smartphone use here
- Find out how to better manage stress and anxiety by reading The Worry Solution: Using Your Healing Mind to Turn Stress and Anxiety into Better Health and Happiness.
- Learn how cultivating gratitude can decrease stress and improve your health. Read here
- Approach stress with a different perspective. Watch the following TED Talk: “How to Make Stress Your Friend”
- For stress management and disease prevention, practice earthing.
- To help bring the body back into a relaxed and calm state, try the 4-7-8 breathing technique.
- Tips for improving indoor air quality and why it is so important. Read here
- Avoid breathing cigarette smoke and all other forms of smoke
- Use a high-quality air purifier from Austin Air Systems
- Use plants to remove indoor toxins. For additional health benefits of indoor plants, read more here
- Recommended: 1 plant per 100 square feet
- Use all-natural, organic, therapeutic essentials oils to calm the mind and body with an ultrasonic aroma diffuser or dry aroma diffuser found here
- When pumping gas, stand away from the car while pumping
- Limit outdoor activities during Ozone Action Days