Archive for June, 2015

Hemochromatosis and Alzheimers: We can help!

Tuesday, June 30th, 2015

A Note From Madonna:

Hemochromatosis is a genetic issue – but that doesn’t mean it can’t be helped.  It is about a buildup of a toxic level of iron in the blood which ends up causing free radical damage, and ends up being linked with Alzheimers Disease.  Here’s a great article by Dr Mercola – I’ve copied and pasted it as it’s so good.  Heaps of information for you!  We can help detoxification processes, liver regeneration, sopping up free radical damage – and do tests such as OligoScan (heavy metal and mineral levels) and Looking at your blood in real time… to check your progress!  Call us on 3348 6098 for bookings.

 

By Dr. Mercola

Iron is essential for virtually every life form, including humans, where it is a key part of various proteins and enzymes, involved in the transport of oxygen and the regulation of cell growth and differentiation, among other uses.

One of the most important roles of iron is to provide hemoglobin (the protein in red blood cells) a mechanism through which it can bind to oxygen and carry it throughout your tissues, as without proper oxygenation your cells quickly start dying.

If you have too little iron, you may experience fatigue, decreased immunity or iron-deficiency anemia, which can be serious if left untreated.

However, if you have more iron than your body needs to satisfy your hemoglobin requirement (for cell oxygenation), the excess becomes a dangerous surplus.

Your body has a very limited capacity to excrete iron, which means it can build up in your tissues and organs, a dangerous occurrence because iron is a potent oxidizer and can damage your body tissues contributing to serious health issues, including Alzheimer’s disease.

Reducing Iron Levels May Protect Your Brain from Alzheimer’s

High iron levels in your blood can lead to the production of free radicals that can damage neurons in your brain. It’s also believed that iron accumulates at high levels, and is extremely reactive in the beta-amyloid plaques found in the brains of Alzheimer’s patients.

A new animal study revealed that reducing iron levels in the blood triggered levels of beta-amyloid and phosphorylated tau protein, which disrupts the ability of neurons to conduct electrical signals, to return to normal.1

Experts on metal metabolism in the body said the research highlights the role of metal ions in the development of Alzheimer’s, as excess iron accumulation in the brain is a consistent observation in Alzheimer’s disease.

Separate research also showed that reducing excess iron in your brain can alleviate Alzheimer’s-like symptoms in mice,2 while measuring brain iron has been suggested as a way to detect Alzheimer’s disease in its early stages.3

Iron is also known to accumulate specifically in brain regions associated with memory and thought processes, which are gradually lost as Alzheimer’s progresses. At this time it’s not entirely clear whether the excess iron is the result of external sources, such as supplements or metal pans, or due to a genetic predisposition to absorbing too much iron or biochemical changes that cause an imbalance internally — likely it’s a combination of factors.

What is known is that too much iron in the wrong places is clearly toxic, and when accumulated in neurons may be a “final end-stage event in neurodegeneration.”4

How do You Know if Your Iron Levels are High?

Checking your iron levels is done through a simple blood test called a serum ferritin test. I believe this is one of the most important tests that everyone should have done on a regular basis as part of a preventive, proactive health screen. The test measures the carrier molecule of iron, a protein found inside cells called ferritin, which stores the iron. If your ferritin levels are low it means your iron levels are also low.

The healthy range of serum ferritin lies between 20 and 80 ng/ml. Below 20 is a strong indicator that you are iron deficient, and above 80 suggests you have an iron surplus. The ideal range is between 40-60 ng/ml. The higher the number over 100 the worse the iron overload, with levels over 300 being particularly toxic and will eventually cause serious damage in nearly everyone that sustains those levels long term.

Fortunately most premenopausal women lose iron every month when they menstruate. As a result, menstruating women rarely suffer from iron overload syndromes, as removing blood from your body is the most effective way to lower iron levels. However, most adult men and postmenopausal women tend to be at a high risk for iron overload and all of its toxicity, as they don’t have this monthly blood loss.

Additionally, some people also have a genetic predisposition to absorbing too much iron, which is called either hemochromatosis or hemosiderosis. Interestingly, one of the most common causes of excess iron is the regular consumption of alcohol. Alcohol consumed on a regular basis will increase the absorption of any iron in your diet. For instance, if you drink some wine with your steak, you will likely be absorbing more iron than you need. Other potential causes of high iron levels include:

  • Cooking in iron pots or pans. Cooking acidic foods in these types of pots or pans will cause even higher levels of iron absorption.
  • Eating processed food products like cereals and white breads that are “fortified’ with iron. The iron they use in these products is inorganic iron not much different than rust and it is far more dangerous than the iron in meat.
  • Drinking well water that is high in iron. The key here is to make sure you have some type of iron precipitator and/or a reverse osmosis water filter.
  • Taking multiple vitamins and mineral supplements, as both of these frequently have iron in them.

What to Do if You Have High Iron Levels

Some people advise using iron chelators like phytic acid or IP6, but I don’t think that is a wise approach as donating your blood is a far safer and more effective and inexpensive approach for this problem. If, for some reason, a blood donor center is unable to accept your blood for donation you can obtain a prescription for therapeutic phlebotomy. At the same time, you will want to be sure to avoid consuming excess iron in the form of supplements, in your drinking water (well water), from iron cookware, or in fortified processed foods.

Certain phenolic-rich herbs and spices can reduce iron absorption, such as green tea and rosemary.5 Curcumin actually acts as an iron chelator, and in mice studies, diets supplemented with this spice extract exhibited a decline in levels of ferritin in the liver.6 Lastly, astaxanthin, which has been researched to have over 100 potential health benefits,7 has been shown to reduce iron-induced oxidative damage.8

Keep in mind, however, that iron is only one problematic metal for your brain. Others, including zinc, aluminum and copper, are also known to accumulate in your brain and are similarly linked to Alzheimer’s disease.

Tips for Preventing Alzheimer’s Disease

Alzheimer’s disease is currently at epidemic proportions, with 5.4 million Americans — including one in eight people aged 65 and over — living with Alzheimer’s disease, according to the Alzheimer’s Association’s 2011 Alzheimer’s Disease Facts and Figures.9 By 2050, this is expected to jump to 16 million, and in the next 20 years it is projected that Alzheimer’s will affect one in four Americans.

You do not, however, have to feel powerless against this disease, as although there is no known cure as of yet, there are simple strategies available to significantly lower your risk. Some of the best strategies for Alzheimer’s prevention, aside from avoiding excess iron, include:

    • Fructose. Most everyone benefits from keeping their total fructose consumed to below 25 grams per day. Fructose has several modes of neurotoxicity, including causing damage to the circulatory system upon which the health of nervous system depends, as well as changing the brain’s craving mechanism. Since the average person is exceeding this recommendation by 300% this is a pervasive and serious issue. I view this as the MOST important step you can take.

Additionally, when your liver is busy processing fructose (which your liver turns into fat), it severely hampers its ability to make cholesterol, an essential building block of the brain crucial to its health. This is yet another important facet that explains how and why excessive fructose consumption is so detrimental to your health.

    • Improve Magnesium Levels.  There is some exciting preliminary research strongly suggesting a decrease in Alzheimer symptoms with increase levels of magnesium in the brain.  Unfortunately most magnesium supplements do not pass the blood brain levels, but a new one magnesium threonate appears to do and holds some promise for the future for treating this condition.
    • Optimize your vitamin D levels with safe sun exposure. Strong links between low levels of vitamin D in Alzheimer’s patients10 and poor outcomes on cognitive tests have been revealed. Researchers believe that optimal vitamin D levels may enhance the amount of important chemicals in your brain and protect brain cells by increasing the effectiveness of the glial cells in nursing damaged neurons back to health. Vitamin D may also exert some of its beneficial effects on Alzheimer’s through its anti-inflammatory and immune-boosting properties. Sufficient vitamin D is imperative for proper functioning of your immune system to combat inflammation that is also associated with Alzheimer’s.
    • Keep your fasting insulin levels below 3. This is indirectly related to fructose, as it will clearly lead to insulin resistance. However other sugars, grains and lack of exercise are also important factors.
    • Vitamin B12: According to a small Finnish study recently published in the journal Neurology,11 people who consume foods rich in B12 may reduce their risk of Alzheimer’s in their later years. For each unit increase in the marker of vitamin B12 (holotranscobalamin) the risk of developing Alzheimer’s was reduced by 2 percent. Very high doses of B vitamins have also been found to treat Alzheimer’s disease and reduce memory loss.
    • Eat a nutritious diet, rich in folate, such as the one described in my nutrition plan. Strict vegetarian diets have been shown to increase your Alzheimer’s risk,12 whereas diets high in omega-3’s lower your risk.13 However, vegetables, without question, are your best form of folate, and we should all eat plenty of fresh raw veggies every day.
    • High-quality animal based omega-3 fats, such as krill oil. (I recommend avoiding most fish because although fish is naturally high in omega-3, most fish are now severely contaminated with mercury.) High intake of the omega-3 fatty acids EPA and DHA help by preventing cell damage caused by Alzheimer’s disease, thereby slowing down its progression, and lowering your risk of developing the disorder. Researchers have also said DHA “dramatically reduces the impact of the Alzheimer’s gene.”
    • Avoid and remove mercury from your body. Dental amalgam fillings are one of the major sources of mercury, however you should be healthy prior to having them removed. Once you have adjusted to following the diet described in my optimized nutrition plan, you can follow the mercury detox protocol and then find a biological dentist to have your amalgams removed.
    • Avoid aluminum, such as antiperspirants, non-stick cookware, vaccine adjuvants, etc.
    • Exercise regularly. It’s been suggested that exercise can trigger a change in the way the amyloid precursor protein is metabolized,14 thus, slowing down the onset and progression of Alzheimer’s. Exercise also increases levels of the protein PGC-1alpha. Research has also shown that people with Alzheimer’s have less PGC-1alpha in their brains,15 and cells that contain more of the protein produce less of the toxic amyloid protein associated with Alzheimer’s. I would strongly recommend reviewing the Peak Fitness Technique for my specific recommendations.
    • Avoid flu vaccinations as most contain both mercury and aluminum!
    • Eat plenty of blueberries. Wild blueberries, which have high anthocyanin and antioxidant content, are known to guard against Alzheimer’s and other neurological diseases.
    • Challenge your mind daily. Mental stimulation, especially learning something new, such as learning to play an instrument or a new language, is associated with a decreased risk of Alzheimer’s. Researchers suspect that mental challenge helps to build up your brain, making it less susceptible to the lesions associated with Alzheimer’s disease.
    • Avoid anticholinergic and statin drugs. Drugs that block acetylcholine, a nervous system neurotransmitter, have been shown to increase your risk of dementia. These drugs include certain nighttime pain relievers, antihistamines, sleep aids, certain antidepressants, medications to control incontinence, and certain narcotic pain relievers.

A study found that those who took drugs classified as ‘definite anticholinergics’ had a four times higher incidence of cognitive impairment.16 Regularly taking two of these drugs further increased the risk of cognitive impairment. Statin drugs are particularly problematic because they suppress the synthesis of cholesterol, deplete the brain of coenzyme Q10 and neurotransmitter precursors, and prevent adequate delivery of essential fatty acids and fat-soluble antioxidants to the brain by inhibiting the production of the indispensable carrier biomolecule known as low-density lipoprotein.

Choosing a Healthy Pantry: notes on diet, inflammation, acid/alkalising foods…

Wednesday, June 17th, 2015

FAcid/Alkaline Balance:

Acid forming foods – this is not as simple as it seems. Proteins cause acid residue, so many acid/alkaline diets eliminate proteins. Fats create fatty acids, anything that turns into sugar (carbohydrates) will make the body more acidic if we’re not utilising the sugar through exercise and metabolism, any foods that we are intolerant to, or have allergies to cause our immune system to release eosinophils (white blood cells) that release acids into the blood stream. Even fruits in small amounts are alkalising, but in large amounts are acid forming. Alcohol, tea, coffee, soft drinks and fruit juices are all acid forming.

So what’s alkalising? Green leafy veggies (assuming we’re not allergic to them), purified water (most town water supplies are acidic).

There are many fantastic supplements that support an acidic constitution such as G-Tox & Calm-X.

Allergies/Intolerances (also acid-forming):

There are many foods considered ‘healthy’ that our bodies can be having issues with, creating inflammatory immune responses, without us even knowing. Our responses simply may be tiredness, bloating, constipation, any type of pain or diarrhoea. Our food detective quickly checks around 50 core food groups (within an hour consultation) for intolerances. Kinesiology can further muscle test core acupuncture points know to be hot-spots for immunity, therefore finding out if the body has issues with foods/substances in foods. When we have allergies, we have increased levels of eosinophils in the blood, which spray acid on the undigested food particles, thereby making the bloodstream more acidic.

The 8 most common food allergies/intolerances (studies show 80% of intolerances are these 8) are:

  • Cow’s milk
  • Eggs
  • Peanuts
  • Fish
  • Shellfish
  • Treenuts (such as cashews / walntus)
  • Wheat and / or gluten / grains
  • Soy

We also find the immune system may be challenged by:

  • FODMAPS foods
  • Salicylates foods
  • Foods high in amines
  • Genetically Modified Foods
  • Long-life foods
  • Sugar

3 causes of ALL chronic illness:

  • Immune Dysregulation (anything that causes the immune system to be overloaded, or overwork, or underwork.
  • Inflammation: everything, it seems, causes inflammation – stress, lack of sleep, pain, allergies, headaches… find the cause and quench that inflammation
  • Oxidative Stress & Free Radical Damage

We find signs of these 3 causes of disease in our OligoScan, Looking at your blood in real time, VLA BioImpedance & Cholesterol Check:  Ask about our testing packages which give you this information so that you can work on your health!

Eating for Weight Loss & Muscle Gain

Choosing foods which increase glucagon (the fat-burning hormone) and decrease insulin (the fat-storing hormone) and reducing meal size is crucial for weight loss and maintaining our muscle mass. We do several dietary options for weight loss: HCG Weight Loss; Shake It Programme; Keto Programme and by helping people choose general good choices.

Eating is Inflammatory!

The process of eating is a necessary inflammatory process. It’s made even worse if we have digestive issues, chronic health problems or are on medication. There are always studies showing that this food causes this, or that food heals that… but studies with food are often flawed and we have more heart disease, diabetes and chronic ill-health than ever before.

An example of a great combination of food to consume would be, per meal would be: 1 handful of protein, 2-3 cupful’s of vegetables, good fats (a small handful).

A high protein/good fats breakfast (as opposed to toast or cereal) may include eggs/tomatoes/spinach; or protein shake with berries/nuts.

Insulin/Glucagon Ratio to keep in mind.

Eating carbohydrates releases insulin. Insulin is a necessary hormone which helps us to make energy out of sugars in our diet – it’s released with all carbohydrates. If, however, we are insulin resistant, or have too much insulin, it is inflammatory, acid forming, damaging to the capillaries and raises total cholesterol levels (cholesterol is a protective hormone which protects and heals the capillaries from insulin which has created damage) and causes heart disease, diabetes and may be linked with chronic fatigue and cancer..

Carbohydrate Foods:

Carbohydrate foods (breads, cereals, fruits, potato, corn, carrots, peas, sweets, baked goods, sugar, soft-drinks, beers, sparkly wines etc) are the number one reason for weight gain, fatty liver and diabetes.

Carbohydrates release insulin which is an inflammatory fat-storing hormone when out of balance! If you are insulin resistant, carbohydrates are not your friend until you get it under control – ask us about our insulin resistant test.

The best choices for carbohydrates are organic berries, low carb fruits, low GI vegetables. Most health issues will benefit from a low carbohydrate diet.

Avoid white flour, white sugar, white rice, starchy potatoes.

We require healthy small intestines and pancreas to break down and digest carbohydrates.

Good Quality Chocolate/Cocoa/Cacao: Superfood!

Cocoa and cacao are unusually rich in flavanols that help preserve the function of blood vessels. Maintaining youthful blood vessels lowers risk of high blood pressure, type 2 diabetes, kidney disease and dementia.

The problem with chocolate, of course, is the amount of sugar we have with it. Sugar is inflammatory. High cocoa, low sugar is the key. We’re not talking about Cadbury chocolate here!

Coffee/Tea:

A single cup of good quality, organic coffee daily seems to have many health benefits. Decaf doesn’t seem to have the same benefits. Even white tea and black teas have some health benefits. Once we add the sugar it becomes less beneficial.

Green tea has many health benefits including improved fat-loss and fat-metabolism and reducing insulin resistance.

Buy organic herbal teas, tea and coffee – these are drinks with huge amounts of pesticides used.

Too much black tea/coffee is linked with adrenal fatigue.

Dairy & Dairy Alternatives:

Your dairy products may contain growth hormones, since up to 1/5th of dairy cows utilise these hormones. If you must drink milk, buy organic.

Some people have issues with lactose (dairy sugar), and it’s easy to get Zymil which is a lactose-free milk. Some people have issues with casein (the milk protein) and often find A2 milk beneficial.

  • natural, unsweetened, sheep’s, goat’s or cow’s yoghur
  • feta cheese
  • buffalo mozzarella
  • ricotta cheese
  • cottage cheese

We need good stomach, small intestines, pancreas and liver function to break down and uttilise dairy as well as healthy DPP4 enzyme levels.

Dairy Alternatives to consider:

  • almond milk
  • coconut milk
  • goat’s milk
  • oat milk – high in sugar/carbs
  • rice milk – high in sugar/carbs
  • soy milk – buy organic; GMO soy is definitely not healthy.

Eggs:

Eggs do NOT raise cholesterol. Organic/free range eggs should be eaten freely as part of a healthy diet – assuming there’s no allergy. They are high in good fats and protein and help to reverse insulin resistance.

Fats: the good and bad…

Fats are not the bad guys they’ve been made out to be over the past 40 years. Most disease is linked to inflammation, free-radical damage and immune dysregulation. Fats (and protein) release glucagon, which is a fat-burning hormone. Conversely, carbohydrates (sugars) release insulin which is inflammatory and fat-storing.

Trans-fats and hydrogenated fats are cancer forming and should be avoided. These are in packaged foods and long-life foods containing oils and deep-fried foods.

The ketogenic diet – which trains the body to burn fat as fuel (instead of carbs) is based on around 70% fats and proteins in the diet (up to 90% for some people) has been linked to

  • more stamina
  • less exhaustion
  • better muscle mass and quality
  • reversing heart disease and diabetes
  • anti-cancer properties, tumour reduction

For healthy fat metabolism our liver and gall bladder (and subsequently the small intestine) need to be functioning. Once the gall bladder is removed, fat metabolism will never be optimal again.

Fish: Superfood!

Healthy fish is an abundant source of omega-3 fatty acids which help prevent heart disease and protect against abnormal heart rhythms. Fish is also high in protein, low in saturated fat, high in unsaturated fat.

Tuna, salmon & sardines are high in EPA which preserves collagen, DHA prevents skin cancer by reducing inflammation, and EPA and DHA both are good for the heart and brain. EPA (in therapeutic levels) is also anti-inflammatory and DHA is for heart disease, eyes and brain.

Where possible ensure you’re not buying ‘farmed fish’ as these are vaccinated and given anti-biotics.

The fish which contain the highest mercury levels (check with OligoScan how your mercury levels are) are:

  • Shark
  • Ray
  • Swordfish
  • Barramundi
  • Gemfish
  • Orange roughy
  • Ling
  • Southern Bluefin tuna

The fish with the lowest mercury levels are:

  • Shellfish including prawns, lobsters & oysters
  • Salmon
  • Canned Tuna

Fresh fruits: eat a rainbow!

Always keep limes or lemons -use to make fresh lime/ hot water in the morning and to have with avocado/ salad or with papaya.

  • Grapefruit
  • Papaya / Paw Paw
  • Kiwi frui
  • Grapes
  • Fresh figs
  • Fresh dates
  • Pineapple
  • Fresh berries of all kinds whenever possible
  • Avocadoes
  • Apples Pears
  • Stone fruits
  • Other seasonally available fruits

Blueberries: Superfood!

Compounds in blueberries (and other berries) mitigate inflammation and oxidative damage, which are associated with age-related deficits in memory and motor function.

Cherries:

Studies have shown cherries help reduce the frequency of gout attacks. Research has shown that the anthocyanins found in cherries have an anti-inflammatory effect. Anthocyanins can also be found in other red and purple fruits like strawberries, raspberries, blueberries and blackberries.

Strawberries: Anti-Aging

Organic strawberries are high in vitamin C and protect our genes from damage.

Grains & Breads:

  • brown rice- short grain/ long grain / red/ black
  • brown basmati rice
  • rolled oats for muesli/ porridge
  • pearl barley for soups
  • quinoa when available
  • bread: sourdough, rye, grainy with seeds, or wholegrain

Grains can also go rancid like nuts so are best purchased

Green Tea for weight loss:

Studies show that Sensha Green Tea improves levels of catecholamine’s such as adrenaline and dopamine – and increases fat metabolism. Drink good quality green tea – organic – often! If you want to lose weight J . Studies show those who drank good quality green tea (or equivalent supplement such as Thermoburn) has up to 20% extra ‘fat’ in their stools, indicating better fat metabolism and less fat absorption.

Green tea also helps reverse insulin resistance.

Buy organic and good quality to avoid toxins.

Honey: buy organic!

Seems like a no-brainer – healthy sugar. BUT it’s still sugar to be taken into account with our carbohydrate load throughout the day. Did you know most honey now contains anti-biotics? It’s seems ridiculous, but buy organic honey, not genetically modified, full of anti-biotic honey.

Legumes/Pulses:

  • lentils
  • chickpeas
  • split peas
  • black-eye beans
  • fresh peas
  • mung beans
  • adzuki beans
  • broad beans (fresh when possible)
  • pea protein powders

Soak legumes overnight, use fresh cooking water and cook well, add a couple of strips of dried seaweed in the cooking water to improve digestibility and mineral content of the dish. Organic canned legumes are also an option.

Legumes and pulses are considered ‘high protein foods’ for vegans and vegetarians – they are still predominantly carbohydrates – so be careful with weight gain – especially through the mid-section as they can be difficult to digest.

Miscellaneous Healthy Foods:

  • Raw honey, preferably local
  • spices; cumin, turmeric, dried or fresh kaffir lime leaves, bay leaves, star anise, cinnamon, nutmeg, cloves, curry powder, etc
  • seeded mustard
  • Tahini paste
  • Nut butters; almond butter; preferably avoid peanut butter as it has few health benefits, often contains sugar and other preservatives
  • Good quality dark chocolate
  • Frozen organic berries for smoothies
  • Olives and capers for salads
  • Small amounts of preservative free dried fruits
  • Whole grain, sugar free crackers
  • Good quality sugar free conserve
  • Sauerkraut
  • Olive tapénade
  • Pesto
  • Hummus

 

Nuts & Seeds:

Assuming we’re not intolerant or allergic, nuts are a great addition to the diet (not salted and raw!) – calorie and number we eat – take care!. Peanuts have a huge amount of evidence in reducing heart disease, nuts are a rich source of unsaturated fats, with similar benefits to olive oil. They’re also concentrated sources of vitamins, minerals and other phytochemicals, including anti-oxidants. Studies show that people who eats nuts live on average 2.5 years longer.

  • almonds
  • brazil nuts
  • coconut flakes
  • hazelnuts
  • linseeds
  • pecans
  • pumpkin seeds
  • sesame seeds
  • sunflower seeds
  • walnuts

 

Oils

For salads only, do not heat: cold pressed, organic olive oil, flaxseed oil (should be refrigerated), walnut oil

For cooking – cold pressed coconut oil, Tea (camellia) oil, rice bran or cold pressed sesame oil. Most foods should be baked, steamed, poached or boiled, not cooked with oil.

Store oils in a cool, dark place, do not transport in the heat or leave in the sun, or anywhere hot. Avoid margarine.

A small amount of good quality butter is ok.

Olive Oil:

Extra Virgin Cold-Pressed Olive Oil contains polyphenols, powerful anti-oxidants that are linked to low rates of heart disease and cancer and may help prevent age-related diseases. About 50ml daily recommended.

Avocado & Walnut oils are also high in omega 3’s.

Proteins from animals: (if not vegan/vegetarian):

  • organic, free range eggs

 

  • fresh fish: salmon, tuna, mackerel, fresh sardines, swordfish, other fresh, local, unfarmed fish: steam fish in banana leaf and lemongrass/ ginger/ fresh herbs, poach, grill or bake

 

  • lean red meat: choose lean cuts of bison, venison and other game meats, or the lowest-fat cuts of beef, preferably grass-fed beef

 

  • if you eat organ meats, such as liver, they should ALWAYS be organic, as they accumulate toxins easily.

 

  • organic free range chicken

 

Red Wine/White Wine:

We all know that red wine is ‘good for us’. There is more resveratrol in Pinot Noir (10 x more than other red wines) and resveratrol protects our genes and slow cellular aging. Also protects against heart disease, diabetes and age-related memory loss. White wine also has some anti-oxidant effects, but less than red wine. Sweet wines have less benefit.

More than 250mls of alcohol daily becomes inflammatory. In looking at your blood on the screen, we see that alcohol in general causes leaky gut, immune dysregulation and oxidative stress when out of balance in the diet.

Soy: Organic

Organic soy is rich is isoflavones – great for skin and preventing collagen breakdown. Also organic soy is high in protein, fibre and low in fat, high in anti-oxidants. There are soy protein powders if soy products don’t excite you.

Vegetables: Fresh: varied according to seasonal availability:

Focus on non-starchy, for example:

  • Dark leafy greens of all types, for cooking (steaming) and salads

 

  • Asparagus

 

    • Broccoli: Has many anti-cancer components, supports the release of xeno-oestrogens (hormone mimickers)

 

  • Brussels sprouts

 

  • Capsicum

 

  • Cauliflower: use as rice substitute

 

  • fresh ginger

 

  • Fresh herbs

 

  • Jicama – use instead of potato

 

  • Mushrooms

 

  • Okra

 

  • Onion, chili, garlic, chives

 

  • Sprouts: alfalfa, radish, mung bean, snow pea, buckwheat, garlic, fenugreek (some or a mixture of these)

 

  • Squash

 

    • Tomatoes: anti-aging! Contain lycopene (only released during cooking tomatoes) which is a carotenoid – known to reduce inflammation and oxidative stress.

 

  • Zucchini

 

Vinegarette recipe

Other seasonally available vegetablesVegetables should be steamed not fried and then dressed with vinegarette, such as the example below:

Place in a bowl seeded mustard, curry powder or chopped fresh herbs + chopped garlic and cracked pepper.

Add 2 tablespoons quality vinegar: apple cider, red wine vinegar, balsamic or similar, and blend with a fork.

Add 6 tablespoons cold pressed, organic olive oil and whisk together. This should make more than enough dressing for a salad or dish of steamed vegetables. Leftover dressing can be stored in the fridge.

Yoghurt:

Natural organic sugar-free yoghurt may have health benefits due to the beneficial bacteria. When sugar is added, or using non-organic dairy, it may be as beneficial as eating ice-cream!!

Many of the yoghurts designed for children have no health benefits whatsoever.

_____________________________

NOT SO HEALTHY “HEALTHY” FOOD CHOICES:

Additives & Preservatives:

So many ‘healthy food snacks’ – cheese & crackers, muesli bars, fruit juices, peanut paste, yoghurts – have many additives and preservatives. These are hard for the body to recognise and eliminate. They are hormone disruptors – affecting moods and wellbeing in sensitive individuals. Studies show that many children ‘eat’ over 100 additives per day. Aware parents can often reduce this to 40-60. Being really diligent (no plastics, organic foods, all farm-fresh, organic milk) – we can get it to under 10. It’s challenging as there’s no regulation on our foods.

Aspartame – Avoiding sugar?? It’s GMO

Aspartame is a toxic additive used in numerous food products and should be avoided for numerous reasons, including the fact that it is created with genetically modified bacteria.

Banana Chips:

Not a healthy snack. These are deep-fried banana chips. Lots of calories. Heaps of saturated fats.

Canola Oil: GMO

One of the most chemically altered foods, is obtained from rapeseed through a series of chemical actions.

Cereals/Grains:

It’s a time honoured tradition – cereal, muesli, oats or toast for breakfast. Yet our energy is getting lower, we’re getting fatter and more inflamed and we don’t have the energy to live life to the full. Starting the day with cereals and toast is starting the day with a high carb breakfast (yes, even oats) – our body then has to utilise the sugar it turns into before we will burn any fat. Some people will get away with this, others won’t.

Non-organic Chicken – bugs galore!

Organic chicken is worth the money. Why? What we eat affects our immunity, our gut, our health. Animals which have been vaccinated and given anti-biotics for much of their lives are basically breeding grounds for super-bugs. Caged and non-organic chickens (and their eggs) often are infected with e-coli and salmonella, since these bacteria thrive in an anti-biotic-laden system.

Corn: GMO

Linked with numerous health issues including weight gain and organ disruption. Around 50% of corn is GMO. The Bt toxin being used in GMO corn, was recently detected in the blood of pregnant women and their babies.

Cotton: GMO

Cotton Oil originating in India and China have serious risks.

Dried Fruits:

Share the same problems as trail mixes. Very high in sugar, with chemicals added which are designed to prevent the fruits from oxidising. Have you noticed bananas or apples going brown once you cut into them? This is oxidation. A normal process which doesn’t happen with dried fruits. Most of the nutritional value has gone once they’re dried and boiled – and with the addition of sulphur dioxide and high sugar levels – not a healthy snack!

FODMAPS (for sensitive tummies)

FODMAPS are ‘fermentable oligosacarrides disaccharides, monosaccharides and polyols’. It’s been found as an issues with many people with digestive problems – IBS, diarrhoea, Crohn’s disease, constipation, SIBO (small intestinal bacterial overgrowth), bloating and tummy pain. These FODMAPS ferment in the intestines for susceptible people. Examples of foods in the main FODMAP groups are:

    • Lactose: dairy sugar, Milk, ice-cream, custard, dairy desserts, condensed and evaporated milk, milk powder, yoghurt, soft unripened cheeses (eg. ricotta, cottage, cream, mascarpone)

 

    • Polyols (eg xylitol, mannitol), : Apples, Apricots, Avocado, Cherries, Nectarines, Pears, Plums, Prunes, Mushrooms, sorbitol (420), mannitol (421), xylitol (967), maltitol (965) and isomalt (953).

 

    • Excess Fructose (fruit sugars, Honey, Apples, Mango, Pear, Watermelon, High Fructose Corn Syrup,)

 

    • Galactans/Galacto-Oligosaccharides (in many lentils/beans/pulses): Legume beans (eg. baked beans, kidney beans, bortolotti beans), Lentils, Chickpeas

 

    • Fructans: (Artichokes (Globe), Artichokes(Jerusalem), Garlic (in large amounts), Leek, Onion (brown, white, Spanish, onion powder), Spring Onion (white part), Shallots, Wheat (in large amounts), Rye (in large amounts), Barley (in large amounts), Inulin, Fructo-oligosaccharides.

 

Frozen Meals:

Generally not too much excess saturated fats or too much added sugar BUT beware of the sodium content – which promotes water retention and may cause hypertension. Given they are pre-cooked, most of their nutritional status has been lost, so there will be hardly any vitamins & mineral

Fruit Juices:

Juice gives us heaps of energy – but it’s because of the sugar. Fruit juices age the cells 7 x faster. When we drink fruit juices we have plenty of fructose in our system –fructose is the number cause of non-alcoholic fatty liver disease.

Genetically Modified Foods:

It’s almost impossible to avoid GMO foods, but limiting what we can is a good idea. GMO foods have pesticides, herbicides and anti-biotics within the foods themselves – they can’t be washed off. This changes the way our body responds to these foods and may create allergies and intolerances, or simply overwhelm the immune system and digestive tract.

Gluten/Non-organic: GMO

After world war 1, 2 strains of gluten were genetically modified to create a new super-grain with 2.5 x more gluten. Health problems started. 30% of Aussies have the ‘celiac gene’. Only a genetic test showing you don’t have a celiac gene means you’ll never get celiac disease. Regardless, everyone who eats GMO wheat gets leaky gut within 15 minutes, GMO wheat creates inflammation, ramps up immune responses, causes cell death on its way through the digestive tract. It then comes down to what we eat with the gluten and our nutritional status, as to how quickly we heal after eating. Imagine however, a daily inflammatory response to gluten, meal after meal after meal.

If you must eat wheat – eat organic.
Treat wheat like sugar – not several times per day. Prottect your gut.

Low Fat Foods:

Depending on our health goals, eating low fat foods can be very unhealthy. Keeping in mind our insulin/glucagon ratio we’re aiming for, per meal, eating low fat is actually putting us into a fat-storing metabolism. Take milk as an example. Organic full cream milk has 8.8g protein, 8.8g fat, 15.8g carbs (from lactose) – the ratio is about right 50/50 protein + fat = carbs. Take out the fat, and now there’s nearly twice the carbs – which puts the food into a fat-storing, insulin increasing inflammatory food group.

Muesli/Granola Bars:

For some reason people love muesli bars – these are very high in both sugar and trans fats, which increase the risk of strokes and heart attacks. One small bowl of muesli can

Paw Paw: GMO

This may be a surprise but GMO paw paws have been grown in Hawaii since 1999. Europe refuses to accept them. Buy local or grow your own.

Prepared Salads:

Beware the dressings which can contain more sugar than the salad itself – and what’s the point of eating a salad if it has more calories than a burger and more sugar than a coke?

Processed Meats:

Contain many additives and preservatives which aren’t healthy, not to mention the huge amount of salts, which will cause fluid retention and possibly hypertension if other minerals are deficient. Eat in moderation if you can’t avoid.

Soy/Herbicide Resistant: GMO

Found in tofu, vegetarian products, soybean oil & flour, soy is modified to resist herbicides. Around 90% of Soy is currently genetically modified to resist Roundup. Massive amounts of Glyphosate is sprayed on soybeans. Non-GMO soy is much more healthy than GMO, which has huge negative health impact.

Sugar: GMO – not so much in AUS yet…

In the U.S. GMO Sugar beets have been introduced since 2009. Sugar in general (regardless of the source) is inflammatory, acid forming, increases risk of cancer, heart disease, diabetes, immune dysregulation. Sugar is 50/50 sucrose and fructose. Fructose is the number 1 known cause of non-alcoholic fatty liver disease.

Eliminating sugar in your diet can be life-changing.

Trail Mix:

Very convenient, cost-effective, lightweight and compact. Great snack BUT high in calories, especially with chocolate and extra nuts. The raisins are often candy coated make them sweeter. A small serving is up to 600 calories, with refined carbohydrates and trans fats in the package. contain 600 calories. If you love them, go sugar free, and take into account the calories involved. Read the labels!

Zucchini & Yellow Squash (GMO)

Closely related, these two squash varieties are modified to resist viruses. Farm fresh/organic where possible.

Pesticides/Herbicides – avoid where possible & wash wash wash!

In Australia we still use pesticides that have been banned in other countries. The 12 worst foods for pesticide load are:

  • Peaches

 

  • Apples

 

  • Capsicum

 

  • Celery

 

  • Nectarines

 

  • Strawberries

 

  • Cherries

 

  • Kale

 

  • Lettuce

 

  • Grapes – imported

 

  • Carrot

 

  • Pear

 

Salicylates (if you have an issue):

Salicylates are substances in foods that are naturally occurring ‘aspirin-like’, that also has natural pesticide actions. Therefore, they thin the blood and many allergic symptoms are linked. If out of balance, they can cause tummy upsets, blood noses, leaky gut and ulcerations. Other symptoms are BP issues, kidney & liver upsets, rashes, asthma, tinnitus, central nervous system effects, behavioural issues, incontinence and hypoglycaemia.

Reducing salicylates is about increasing filtered water, eating organically grown, vine and naturally ripened foods, eating a wide variety of healthy veggies & proteins.

Soft Drinks (diet OR sugary):

As soon as soft drink’s swallowed, the pancreas is notified and rapidly begins to create insulin in response to the sugar. Insulin is a hormone the body uses to move sugar from food or drink into the bloodstream, where cells are then able to use sugar for energy. Within just 20 minutes, blood sugar levels spike and the liver responds to the insulin by turning sugar into fat for storage.

Within 45 minutes of gulping down a glass, caffeine from the drink is fully absorbed, and as a result your pupils dilate and blood pressure rises. The body produces more dopamine, which stimulates the pleasure centres of the brain — just like a low-grade line of cocaine.

When the hour chimes, the body begins to experience a blood sugar crash, which is around the same time a person reaches for their next drink, or for another sweet and sugar snack to suffice. Harvard researchers have calculated each additional soft drink consumed increases the risk of obesity 1.6 times