Lifestyle Advice – McKay Biochemist

Principles of Health

Optimise Respiration – Air – decreases stress
Optimise Sunshine – Improves immune function, bone
strength, and hormone/mood balance
Optimise Movement – Exercise – daily movement is
essential for optimal health, at least 30 mins per day.
Exercise is energy!
Optimise Nutrition with Whole-foods – eat as much fresh
produce as you can, eat organic where possible, and avoid
processed, sweetened, coloured and refined foods
Optimise Relationships – create a good support network,
put energy into relationships that make you feel good, avoid
toxic, unloving relationships, and learn to love yourself first
and foremost
Optimise Sleep – 8 hours of good quality sleep per night is
essential for rejuvenation, detoxification, energy and brain
function
Optimise Passion – a driving force for life, passionate
people are healthy people, having purpose provides us with
meaning for our lives. Be sure to do daily activities you are
passionate about
Optimise Relaxation – ensure a low stress environment

Dietary Advice

Avoid inflammatory foods – all forms of meat and
animal products, fast foods, caffeine, wheat,
processed fats and oils, refined sugars, soft drinks,
acidic tap water, and ionised table salt
Include an abundance of – fruits, vegetables,
legumes, nuts, and seeds
Optimise Nutrition – good fats such as avocado,
coconut, olive oils. Include good quality salt such as
Celtic sea salt and pink Himalayan
Optimise Hydration – drink good quality fresh
spring water preferably alkaline water. Drink coconut
water and herbal teas. Reduce coffee intake to one
cup per day
Add in fermented food for gut health – sauerkraut,
kimchi, pickled veg, miso, kombucha, tempeh

If you would like an individualised meal plan or assistance
transitioning to a more whole-foods lifestyle, please make an
appointment to see our Nutritionist Sophie!

Dietary Practices

Drink 2L of filtered water daily -do not drink
tap water, purified, filtered, or alkaline water is
recommended
Limit alcohol and caffeine consumption – no
more than 1 coffee daily, opt for preservative
free wine (Tamberlaine Wines) and Gluten Free
beer (most Japanese beers are made on rice)
Eat fruit on an empty stomach (never after a
meal) – fruit digests very fast, if eaten after a
meal the digestion of the fruit is blocked. The
meal will then be fermented and turn to acid,
causing bloating, reflux, and diarrhoea
Replace grains with – quinoa, lentils,
chickpeas, brown and basmati rice
Replace butter with – Nuttelex, coconut butter
Replace milk with – almond, oat, coconut,
hemp, rice milk or non GMO soy milk

Principles of Health

Dietary Advice

Dietary Practices

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