Archive for the ‘Healthy Eating’ Category

Looking After Others Means Looking After Yourself

Saturday, October 17th, 2015

One of the challenging things in life is when we start to get older and family or close friends start to receive diagnosis of their health. Yes, I’m talking cancer in the family. It’s one of the most challenging things one goes through when loved ones start to show symptoms, go through treatment with drastic side effects and with the looming query of: what’s going to happen next?

The overwhelming sense that one can’t really do much, the underwhelm of not being able to do much except comfort the person which is really hard to do when we’re rundown, exhausted, worried and busy with normal life. So what can we do apart from cook dinners?

You can look after yourself. Yes, it is one of the best things you can do as a support person to someone and don’t feel guilty about good health! When you’re rocking the sense of wellbeing:

  • it is a natural pick-me-up for others
  • you have more energy to do support jobs i.e. driving to appointments, cooking and preparing food, changing bed sheets, helping shower
  • it’s easier to maintain positive, non-judgemental and a calming vibe
  • you become more emotionally resilient
  • and are more able to enjoy more moments along the way

Let’s break it down:

Maintaining a sense of personal balance and wellbeing actually means:

  • maintaining good sleep wherever possible. Sleep is necessary for the body to replenish stores and do minor repairs around the body from the day.
  • Maintaining a balance of hormones. Why is this so important? Hormones are the bodies messengers to tell parts of the body to do things. Yes, reproduction is a result from hormones but they also have a great effect on keeping us calm, awake, good focus, active with energy and even sleep when it’s bed time. If one is over used then it’s eventually like a game of domino’s, but not quite as fun.
  • Maintaining good energy means everything becomes easier! Doom and gloom isn’t an overbearing sense but more a sense of acceptance and you are more likely to make more good moments.
  • Having good energy means eating good food and often. Food is our fuel therefore there is some truth to “You are what you eat”. Good energy means having enough energy to make breakfast lunch and dinner for yourself and whoever else you need to. When we’re busy, stressed and overwhelmed one of the first things to go out the window is dinner and/or breakfast. This is effectively not putting good fuel in the engine and expecting it to do a Formula 1 race every day. The maths just doesn’t add up, does it? Preparing good nutritious food is paramount and may take a bit of organising but should be a priority on your to-do list.
  • Taking care of any aches, pains and health issues of your own so when you’re with your loved one you can be as present and focussed with them as possible.

So we’ve talked benefits, now the big question is: how?

I’m a Naturopath and Kinesiologist so I’m going to say naturopathy and kinesiology works wonders! So I will go through some benefits however if your thing is massage do that. And do it regularly!

I love naturopathy as essentially it’s utilising herbs, nutrients, food as medicine, flower essences and even appropriate homeopathics to support and maintain wellbeing. For example often stress and energy are big ones that need support as they can unwind everything else. There are some fantastic herbs called adaptogens that help support energy levels whilst calming the nerves. Herbs can cater specifically for your personal health requirements whether it be stress, energy, pain and inflammation or digestion. They can make day to day life easier!

Whereas Kinesiology can essential give an indication of where the stress is affecting your body, how to balance it and what herbs, nutrients, foods or other remedies are the priority to maintain wellbeing and balance J

Other fantastic modalities that can be used alongside or instead of are:

  • Massage – If you have aches and pains and respond well to massage book one in regularly. A one off is nice, but an ongoing weekly or fortnightly massage works wonders for stress and energy management long term.
  • Reflexology – via pressure points on the feet this modality also works on rebalancing energy systems (and organs). Plus you get to lie down for one hour and totally relax into an amazing foot rub!
  • Chi Nei Tsang – this is a particular massage style for your belly. It is really good for digestion as when we are stressed, busy and tired our digestion often takes the brunt of it all and starts to not work as well. And what does digestion do? It processes our fuel (i.e. food) so we can use it efficiently. Therefore digestion is really important.

Some people like to mix it up, that is naturopathy/kinesiology every three weeks to keep on top of things and in between a massage, reflexology or chi nei tsang. It’s whatever works for you!

Low Carb Pizza for Consolidation Phase of HCG

Thursday, September 10th, 2015

New Leaf Natural Therapies HCG Consolidation RecipesHere’s a low-carb pizza made with angelhair noodles..
(available at New Leaf) yummy!!

1. Pre-heat oven to 220 degrees. rinse, dry heat and dry 2 x packets angel-hair noodles
2. chop roughly into smaller pieces and mix with 2 eggs – spread out over tray (I used alfoil over my pizza tray – it sort of got stuck but was okay)…
3. mix 2 x cups grated mozzarella cheese; 3 x tbsp parmesan cheese, 1 heaped tbsp Italian herbs and spread out over egg/noodle mix
4. place a sheet of baking paper over the top of the pizza – cook for about 15 minutes until nice and crispy
5. spread warmed sauce (marinara) over the top of the pizza and enjoy!!

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!


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 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.


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.


  • 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



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.


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.



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.


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