Eat Your Way to Healthy Liver & Kidneys

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)
•Dairy
•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:

Breakfast:
•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

Mid-Morning:
•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

Lunch:

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

Dinner:
•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