Guidelines for Good Health @ SHDC

Some general principles:

• Choose fresh & whole foods , preservatives and sugar-free, even avoid excess natural sugars, e.g. fruit juices
• Get your energy primarily from healthy fats, rather than sugar and carbohydrates
• A balance some of good protein, good fat  in every meal
• Avoid wheat products, e.g. Bread, pasta, baked goods - they very quickly are converted to sugar
• Drink lots of filtered water, preferable not from plastic bottles. Avoid "Power" and "vitamin" drinks
• Limit (or eliminate) alcohol and caffeine
• Use Celtic sea salt or Himalayan rock salt. Unlike ordinary table salt which is just sodium and chloride, these salts have many important minerals for our health
• Don’t eat too much
• Try to find a sustainable realistic weight-bearing exercise regime i.e. Walking is great
• Get lots of sleep and try to build some relaxation into your life
• Be aware of your breathing, i.e. Slow breathing, through the nose and from the diaphragm
• Try to find the right balance between homeostasis and the demands of modern social interactions

Dietary recommendations for good health, to aid detox

NOTE: Our naturopath can test food sensitivities & absorption of nutrients.

High mineral foods (supplying magnesium-Mg, potassium-K, Zinc-Zn, Manganese-Mn, chromium-Cr, selenium-Se, calcium-Ca, copper-Cu)

NOTE: Unfortunately most soils in Australia are deficient in Selenium (Se), Zinc (Zn) and Magnesium (Mg) so supplementation may be required.

• Organic foods - meats, vegetables and salads
• Celtic Sea Salt (more complex than table salt with a much greater range of minerals)
• Avoid processed foods or foods that contain sugars (i.e. sucrose, fructose, glucose) as they deplete minerals

NOTE: just because foods say ”no added sugar” does not mean it doesn’t contain sugar. e.g. fruit juice. Also most carbs, wheat, bread, pasta rice is quickly converted to sugar and stored as unhealthy fat = obesity and diabetes

• Vegetable juicing – high oxygen concentrations
• Selenium-rich foods normally found in foods such as Brazil nuts, button mushrooms, grains, yeast, eggs, some fish, meat and dairy.

Foods high in Sulphur Amino Acids

• Cruciferous vegetables: Cabbage, broccoli, cauliflower, Brussels sprouts, garlic and onions
• Eggs
• Coriander

Best Sources of High Antioxidants Foods

• Fruits: Berries (Cherry, blackberry, strawberry, raspberry, crowberry, blueberry, bilberry/wild blueberry, black currant), pomegranate, grape, orange, plum, pineapple, kiwi fruit, grapefruit.
• Vegetables: Kale, chili pepper, red cabbage, peppers, parsley, artichoke, Brussels sprouts, spinach, lemon, ginger, red beets.
• Dry Fruits: Apricots, prunes, dates.
• Legumes: Broad beans, pinto beans, soybeans.
• Nuts and seeds: Pecans, walnuts, hazelnuts, ground nut, sunflower seeds.
• Cereals: Barley, millet, oats, corn.
• Spices: cloves, cinnamon, oregano

Proteins

• Meats- grass-fed, free range and organic. Avoid grain fed beef- its not natural and changes the type of fat.
• Restrict soy products- only fermented soy such as tempeh, natto miso and tamari.
• Raw unsalted nut varieties –best soaked in water overnight and dry roasted in the oven.
• Dairy products including live culture natural yoghurt.
• Free range eggs.
• No large fish, canned fish or shellfish (high mercury content - please refer to mercury in fish page .
• Small or fresh water fish is better [ see Advice on Seafood, below ]

Quality Fats

The following nutrient- rich traditional fats have nourished healthy population groups for thousands of years:

• Butter
• Coconut, palm oil and sesame oils
• Cold pressed olive oils
• Marine oils
• Cold pressed fax-seed oil
• Beef & lamb tallow
• Lard
• Chicken, goose and duck fat

The following new-fangled fats can cause cancer, heart disease, immune system dysfunction, sterility, learning disabilities, growthAll hydrogenated oils

• Soy, corn & safflower oil
• Cottonseed oil
• Canola oil
• problems and osteoporosis:

Beneficial Bacteria

By including as much beneficial bacteria as you can through your diet, you can increase your body’s ability to
metabolise and detoxify mercury from your body.

Beneficial bacteria help to re-balance the ratio of ‘good’ and ‘bad’ bacteria in the digestive system, enabling us to absorb
more nutrients from our foods, most especially the vital amino acids, which in turn help to chelate mercury

Foods containing beneficial bacteria include:

• Sauerkraut and other pickled vegetables
• All fats to very high temperatures in processing and frying

Advice on Seafood

Fish is a good source of protein and iodine and high in  omega 3 oils.
Given the ongoing and unresolved concerns regarding mercury exposure, it is recommended that we should limit their consumption of some types of fish such as:

Farmed barramundi and salmon, gemfish, king mackerel, ling, marlin, orange roughy, sea perch, stingray, seabass, shark or flake, southern bluefin tuna, swordfish

For children under 5 and for pregnant women, the limit of these fish is one meal per month.
Sardines are an excellent choice.