Eating is something we do everyday, many times per day so why Not Make it Our Lifelong Plan to Health

How to Eat Your Way to Healthy a Liver & Kidneys

Foods to include:
•All sprouts including alfalfa, sprouts, and mung beans.
•Cranberry juice and cranberries
•Lemon and warm water
•All legumes (best soaked overnight before cooking).
•All raw and steamed vegetables, including sweet potatoes, pumpkin, Brussel sprouts, broccoli, carrots, swede, parsnip, peas, celery, onions, garlic, mushrooms, spinach, capsicum and beans. All nuts and seeds, almonds, sunflower seeds, pumpkin seeds and sesame seeds are best.
•Fruit – red apples, rock melon, honey dew, kiwi fruit, strawberries, blackberries, raspberries are your super fruits, however limit these to 2 – 3 pieces per day and away from other foods. So eat alone or with yoghurt that is preferably lactose free, Vaallia make lactose free...
•All whole grains, including rolled oats, rye, barley, buckwheat, linseed meal, millet, brown rice and whole grain pasta.
•Spreads tahini can be used in place of butter.
•Sun-dried fruits – Apricots, figs, dates, peaches, sultanas (in moderation).
•Tamari (reduced salt), tofu.
•Instead of sugar – raw honey, rice bran syrup.
•Replace milk and dairy products with Soy - Australia’s own soy milk, plain soy or goat’ cheese and yogurt.
•Lean red meat (1- 2 x week), chicken (1-2 per week) and fish: Buy your meats from a well-known butcher that you know that it does not have contamination with medications given to the stock: Lamb is the least contaminated when it comes to red meat. When having animal protein the portion size should be no bigger than the palm of your hand.
•White tea, green tea, dandelion tea
•Filtered water – water is essential for all of our bodily functions, especially for liver and kidneys to assist with detoxification. 1 ½ to 2 litres a day
•If you would like to have coffee, plunger or espresso coffee either black or with Soy milk
•Limit your coffee drinking to 1 – 2 cups per day and preferably before 3 pm
•Organic Rice cakes
•Vermicelli rice noodles
•Wraps: choose gluten free

•Foods to avoid:
•Citrus fruits(except lemons and grapefruit)
•Gluten (there is much better access to gluten free products now)
•Processed foods – pretty much anything in a packet or can as these are usually loaded with salt, sugar and preservatives.
•Instant coffee
•Processed packet cereals
•Animal fats
•Soft drinks
•Limit alcohol to 1 – 2 glasses, 2 – 3 times a week preferably wine or beer

Menu Suggestions:

•1 x lemon squeezed in a glass of warm water with a teaspoon of extra virgin olive oil or flaxseed oil
•Or Porridge or Organic muesli with yoghurt, small amount of honey with Almond, Coconut or Rice milk
•Or 1 – 2 Scrambled or poached eggs with mushrooms, spinach and tomato
•Or Smoothie: including a banana, strawberries, blueberries, soy milk or rice milk and a teaspoon of honey you may like to include a teaspoon of wheat germ
•1 x cup of organic plunger coffee, green tea, white tea, English breakfast or peppermint

Important: Between meals drink 1 – 2 glasses of water

•A small handful of almonds, walnuts and include 2 – 3 Brazil nuts
•Or a piece of fruit with yoghurt or on its own
•Or rice crackers with tahini or almond spread, or organic or homemade dips
•Or Sun-dried fruits – Apricots, figs, dates, peaches, sultanas (in moderation).
•1 x cup of green or white tea
•1 x glass of cranberry juice


A piece of fish or chicken with salad or vegetables you may like to include: Vermicelli rice noodles or brown rice

Or a bowl of homemade soup for example: vegetable soup, beef and vegetable, chicken noodle you may like some rice cakes with this using tahini or dips such as pumpkin, beetroot, tzakiti etc.

Mid Afternoon:
•A small handful of almonds, walnuts and include 2 – 3 Brazil nuts
•Or a piece of fruit with yoghurt or on its own
•Or rice crackers with tahini or almond spread, or organic or homemade dips
•Or Sun-dried fruits – Apricots, figs, dates, peaches, sultanas (in moderation).
•1 x cup of green or white tea or licorice tea

•Main: 1 serve of lean protein such as meat, chicken or fish - portion size (the size of the palm of your hand. Exclude heavy sauces made from cheese etc. Include 4 – 5 different vegetables such as mentioned
•Desert: could be crème rice made with soy or rice milk, honey, nutmeg and cinnamon: Or Custard made with soy milk and almond flakes: Or Soy ice cream either vanilla or chocolate bliss, yogurt is a great choice also and aids with digestion. You can add fruit to this such as strawberries, melon, banana, kiwi fruit etc. Top with sunflower or pumpkin seeds
•Supper: You may like to have a Hot chocolate made with Almond or Coconut Milk Or a gluten free muffin, sesame snaps

Empowering You to Optimal Health Julie Doherty N.D

Author's Bio: 

Hi I’m Julie,

Your Health & Lifestyle Coach Specialist
(Doctor of Naturopathic Medicine)

I learnt very early in my life that there was much more to health than meets the eye

To achieve “Optimal Health” is about taking control of every aspect of YOU and YOUR LIFE:

That “Optimal Health” is only possible when we understand the unity of our mind, emotions connections to our physical body then our soul that inner voice that knows what is good and not good for us: Not to aim for Perfection but for Connection.

I love to work with people who dedicated who want to succeed in all areas of their life with the understanding that "Health is the very foundation for this to be possible"

So for over 26 years, I have worked with thousands of people in clinical practice prescribing herbal & homoeopathic remedies: implementing dietary changes so as to accommodate the best nutrition and life balance possible:Group and individual Health & Lifestyle Coaching to achieve the Happiest, Healthiest and Most Successful Life Possible.

My Professional Qualifications include Diplomas in Naturopathic, Herbal: Homoeopathic & Nutritional Medicine: Remedial & Therapeutic Massage Therapy: Body Mind Balancing Cognitive Counselling, Life Coaching & Massage: & Natural Beauty:

1.I love to watch movies that are based on true life stories with all the aspects of Life, love, romance, challenges and best of all happy endings.
2.I am born and bred Australian, South Australian with an English, German and Italian background
3.I didn’t commence my formulative studies until I was 28 years of age
4.I am so totally in Love with my husband of now 42 years
5.My family is the most important aspect of my life
6.I am totally passionate and focused on Health and Aging Well.
7.I love Healthy, Fresh food and Dining out
8.I try to go without drinking wine, but I have to admit that when we go out for dinner or have friends over, I do enjoy the odd glass or two of Savion Blanc
9.I love my early morning walks, just seeing the sun come up and the birds singing is just AWESOME
10.I want to live overseas for three months
11.I am obsessed with self-development books and CD’s
12.I love writing, sharing all the great things about life
13.I love hearing my clients life stories and sharing mine
14.I am living proof that by taking charge of your life will allow you to follow your passions, give you the opportunity of to age with great health and vitality.

Julie Doherty N.D
Accredited Member of the Australian Traditional Medicine Society