Diets and Recipes

Please note:  all recommendations given on this website are general guidance only.  Always seek the advice of a qualified natural health practitioner before taking any supplements, nutritionals or herbal remedies.

Blood Type Foods

Many years of research by Peter and James D’Adamo have lead to the development of dietary recommendations based on your blood type.  In my clinical experience, anyone adopting foods suited to their blood type have experienced significant health improvements, weight regulation and increased energy levels.  The results depend on your commitment.

Click here for A-type;
Click here for B-type;
Click here for AB-type;
Click here for O-type

For more detailed information on research and new developments regarding the Blood-Type foods, go to www.dadamo.com

Elimination diet

Recommended for those who suspect dietary intake is causing allergic reactions. There are different levels, General and Sensitive – each with its own shopping list. Remember that this information is meant as a guide only and you should always seek professional advice for health issues.

Click here for information on Dietary Allergens
Click here for the Elimination Diet Guide
Click here for the General Elimination shopping list
Click here for the Sensitive Elimination shopping list

To help you keep a record of symptoms and any possible dietary link, click here for an easy-to-use diary.

Back to basic nutritious foods consider  the Stoneage Diet or Paleo Diet.  These include only whole foods, grown naturally/organically without exposure to pesticides, herbicides, antibiotics or genetic modification.

For highly sensitive individuals or those suffering from allergies, rotation diets are strongly recommendedRotation of foods means that no one food is repeated less than three days apart.  Longer periods may be required if sensitivity is extremely high.

Raw Food Diets are becoming increasingly popular.  Should you feel inclined to try raw foods, I strongly suggest you learn how to.   A great way to learn about raw foods is also at www.TheRawChef.com where you can read the Blog, download e-recipe books and more.  Local workshops are held regularly by www.ourkitchenroars.com and www.rawpleasure.com.au also offers lots of books and recipes.  I must admit that I had no knowledge of how to prepare ‘raw’ foods until I attended a workshop yesterday.  It was fun and informative.   Bon Appetit!

Please remember that the above ‘diets’ are suggestions only and that everyone is different.  Experiment by eliminating certain foods that frequently contribute to poor health.  Better still, consult a qualified natural health practitioner who can assess your specific needs and recommend changes that will benefit you.  Often once you eliminate offending foods your body becomes stronger and you can re-introduce some of these occasionally.  The foundation of a healthy diet is always eating whole, fresh foods.  Whether you choose to eat animal products or be vegetarian/vegan is up to you, but always source foods from known clean origins avoiding Genetic Modification, herbicides, pesticides and processing.

Recipes

I often get asked for simple healthy recipes. Here are a few that have been adapted to suit most blood types. Give them a try – you might be surprised at your family’s positive reaction.

A delicious and nutritious cake or lunch-box snack, this chocolate chia and cherry slice will be a hit with all the family.  Dress it up for a yummy dessert.

Here are a few wheat-free, gluten-free, vegetarian and/or dairy-free sweet options, Banana Nut Slice, Chocolate Chia Cake, Pecan Date Loaf and Janzacs – a variation of the traditional ANZAC biscuits.

A great basic gluten-free cake recipe that you can adapt as needed.

If you are looking for a quick and easy chicken curry, here’s a recipe my husband whipped up.

Savoury muffins make a great lunch-box option – for all ages.   Try this Zucchini + Sun Dried tomato recipe

Great as a snack or lunchbox treat Chewy Fruit & Seed Slice – and easy to make?

Mashed potato cakes make a great hearty breakfast

Your family will love these yummy apple pancakes

Sweet or savoury this basic muffin recipe has various versions

Start the day with a deliciously healthy breakfast muesli

Thanks to “Heartland Retreat” for this fabulous porridge recipe

Click here for a warming corn chowder

Click here for my all time favourite desert – Lemon Delicious Pudding

Click here for a spicey Thai Pumpkin soup

Click here for a versatile, easy to make Zucchine Pie– great for school lunches!

Click here for family-favourite pumpkin soup

Click here for a healthy carrot cake recipe

There are many websites which offer great nutritious and delicious recipes.  Here are a few I can recommend:

www.thenaturalnutritionist.com.au     

For those of you seeking delicious vegetarian meals try the mixed vegetable and lentil curry or vegetable Dahl.

Going Vegetarian or Vegan?

Remember that if you decide to omit animal products (meat, chicken and fish) from your diet, you will need to combine your vegetables in order to consume adequate protein.  See below on how to combine foods in order to get sufficient protein in your daily diet.  Perhaps read what Dr Mercola has to say about vegetarian/vegan.

For a nutrient-packed drink, try the green smoothie – give it a try:  you’ll be pleasantly surprised.

Portion sizes

As seen on Sunrise, our portion sizes and allocation of food types may need reviewing.  Click here for an example of what your food plate should look like and what foods make up the essential food groups – protein, carbohydrates, good fats and vegetables.  However, please avoid wheat and processed grains.

The importance of protein

In order to maintain consistent energy levels throughout the day, you should eat protein at each meal (at least three times daily).  Particularly while trying to manage weight, it is important to consume sufficient protein to prevent loss of vital muscle tissue.

Click here to see how much protein you need and what foods contain this essential nutrient.
Click here for how to combine foods in order to get complete protein into your daily diet.

Foods that cause health issues

After several years in clinical practice, I have found that two major food groups are consistently related to health and weight management issues:  these are wheat and dairy.  Unfortunately, these important staples have been so modified over the past 50 years causing health issues for most of us.  fortunately, there are a range of options readily available which provide quality nutrients.

Milk is no longer what it used to be. Read about the chemicals found in milk. It is really important to source organic foods whenever possible to avoid the ever increasing contamination from chemicals and other toxins.

Learn how to eliminate wheat from your diet.  Just in case you had any doubts about the effects of grains in our diet, please read Dr Mercola’s report.

All too often the result of over-consumption of wheat and gluten, leads to significant digestive inflammation and bowel damage.  The prevalence of gluten intolerance is rising with more and more people,  especially children,  developing gluten intolerance.  For a basic list of foods to avoid if you, or a member of your family, are gluten intolerant click here.  Read more about which grains contain gluten.

Dr Gluten has an informative website and books offering helpful tips on preparing gluten meals and snacks.  Most mums struggle with finding healthy packed lunches for day care and schools.  When considering these options, remember to include fresh vegetables, fruit and good protein.  Go to www.drgluten.com

The obesity epidemic continues despite massive media promotions for ‘no fat’, ‘no sugar’, ‘Heart Foundation approved tick’.  Foods that are often promoted as ‘healthy’ can often be quite the opposite.  If I had to give just one recommendation to eating a healthy diet, it would be to eat as natural as possible – organic vegetables and fruit, organic meat and chicken, freshly caught local fish and purified water.  Processed foods should be eliminated.  Why?  Read this article – perhaps it will change your mind.