SUPERCHARGE

W W W T H E N A T U R A L D O C T O R S C O M

copythenaturaldoctorscom 2018

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6 WAYS TO

In our practice we have seen thousands of real-life cases and helped patients in lowering sugar and carbohydrates while increasing healthy fat levels (including butter) in their diet to improve their health

1 E A T M O R E B U T T E R

Cut down on sugar and white flour and increase healthy fats in your diethellip

We now know the health message that fat is dangerous is wrong Low fat diets have been touted as the key to maintaining weight and health for far too long Calorie counting is outdated and inaccurate as we are learning from the developing theory of caloric availability Unfortunately the low fat message has seen a rise in obesity diabetes cancer and lifestyle disease It is time to bust this myth - fat is good We have been recommending low carb high fat diets to our patients for over 10 years and with the right healthy fats this is a much healthier way to eat long term

Organic grass fed butter is a great source of healthy fat1 - it is high in vitamin A B12 minerals2 arachidonic acid (which helps your brain3) conjugated linoleic acid (helps cholesterol blood sugar control and your liver4 and reduces inflammation5) and many antioxidantshellip even better it tastes great Grass fed cows produce butter high in Vitamin K2 and D1 Organic butter is higher in antioxidants and lower in toxic pesticides and heavy metals

Other healthy fats include eggs nuts and nut butters avocados oily fish cheese organic ghee (great for cooking) bone broth chia seeds and dark chocolate

Vegan Coconut oil is a great alternativehellip but not margarine (which does not have any of the same benefits)

1 2

1 Eat More Butter - Learn about fat

2 Eat Bacteria - Your ultimate superfood

3 Skip Breakfast - Itʼs not the most important meal

4 Eat A Rainbow - Natural phytochemicals

5 Be Present - Boost your mood

6 Get To The Core - The foundation of physical health

2

3

4

5

6

7

OUR TOP 6 WAYS FOR YOU TO SUPERCHARGE YOUR HEALTHhellip

In our practice we have seen thousands of real-life cases and helped patients in lowering sugar and carbohydrates while increasing healthy fat levels (including butter) in their diet to improve their health

1 E A T M O R E B U T T E R

Cut down on sugar and white flour and increase healthy fats in your diethellip

We now know the health message that fat is dangerous is wrong Low fat diets have been touted as the key to maintaining weight and health for far too long Calorie counting is outdated and inaccurate as we are learning from the developing theory of caloric availability Unfortunately the low fat message has seen a rise in obesity diabetes cancer and lifestyle disease It is time to bust this myth - fat is good We have been recommending low carb high fat diets to our patients for over 10 years and with the right healthy fats this is a much healthier way to eat long term

Organic grass fed butter is a great source of healthy fat1 - it is high in vitamin A B12 minerals2 arachidonic acid (which helps your brain3) conjugated linoleic acid (helps cholesterol blood sugar control and your liver4 and reduces inflammation5) and many antioxidantshellip even better it tastes great Grass fed cows produce butter high in Vitamin K2 and D1 Organic butter is higher in antioxidants and lower in toxic pesticides and heavy metals

Other healthy fats include eggs nuts and nut butters avocados oily fish cheese organic ghee (great for cooking) bone broth chia seeds and dark chocolate

Vegan Coconut oil is a great alternativehellip but not margarine (which does not have any of the same benefits)

1 2

1 Eat More Butter - Learn about fat

2 Eat Bacteria - Your ultimate superfood

3 Skip Breakfast - Itʼs not the most important meal

4 Eat A Rainbow - Natural phytochemicals

5 Be Present - Boost your mood

6 Get To The Core - The foundation of physical health

2

3

4

5

6

7

OUR TOP 6 WAYS FOR YOU TO SUPERCHARGE YOUR HEALTHhellip

Traditional Chinese Medicine has always believed that food is the first level of medicine This is definitely

true for some of our oldest and most amazing superfoods Before fridges and modern methods of preserving we widely used fermentation - the process of using microbes to break down and preserve food Fermentation creates health benefits and flavour whilst providing essential

nutrients

Raw fermented foods are now known to have a huge impact on our health and prevent a wide range of diseases In our experience the king of fermented

foods is milk kefir

Kefir is a fermented food originating from Eastern Europe These little cauliflower like structures are living lsquofriendlyrsquo microbial cultures that go into milk and fermenting over 24-72 hours produce kefir yoghurt Kefir is the ultimate probiotic (lsquofriendlyrsquo

microorganisms including bacteria) for your gut and whole body It has been shown to be far more

effective than tablet probiotics6 and can colonise the gut with friendly bacteria7 Kefir has also been shown to

prevent candida growth8 improve lactose intolerance9 prevent stomach bugs10 and stomach ulcers11 improve blood

pressure12 and osteoporosis13 It can help improve your immune system14 and may suppress cancer cells1516

For those who have an absolute allergy to cowrsquos milk canrsquot tolerate kefir or are vegan sauerkraut is a good alternative

2 E A T B A C T E R I A

Kefir is the ultimate superfood for your health improving your immune system and colonising your gut with friendly bacteriahellip

Having made home-made kefir daily for the last 8 years for our whole family and having given kefir cultures to thousands of patients we have seen the improvement in gut and immune system health with this wonderful probiotic many timeshellip

Kefir 3 S K I P B R E A K FA S T

Breakfast is not the most important meal of the dayhellipunless you are pregnant under 16 or have a medical condition which you need to eat regularly for

Fasting has been shown to have immense benefits to our health We werenrsquot designed to have convenience food on hand and regular meals 3 times a day In the past we would have to find our food or would have had times when food wasnrsquot abundant and so would have periods without much to eat

Our bodies are designed to go through short periods without food and it is actually good for us Fasting allows our body to break down any excess fat17 get rid of toxins stabilises our blood sugar18 and blood pressure19 Evidence now shows us fasting may reduce the risk of diabetes18 cancer20 and even Alzheimerrsquos21 It may even help you live longer22

The problem for us and many others is that options like the 52 diet (fasting for 2 days a week) and more radically alternate day fasting is that it feels unpleasant Fasting 2 days every week made us begin to hate 2 days a week (we love food) and we just wanted to go back to bed Luckily there is another easy and more workable option called scheduled eating This type of fasting has many of the same benefits23 and basically means that you extend the overnight fast every day

Eat all your food in an 8 hour windowhellip

This leaves 16 hours of fasting basically if you stop eating at 7pm in the evening you can eat again at 11am the next day if it is 8pm then you can eat again at 12pm and so on It is important to remember to still drink water (or black coffee or herbal tea) in this fasting period

Not only have we practised scheduled eating ourselves for the last 4 years (excluding Dr Jessrsquos pregnancy) and seen the real-life benefits to our energy blood sugar control and concentration but we have seen these benefits in many of our patients

3 4

Traditional Chinese Medicine has always believed that food is the first level of medicine This is definitely

true for some of our oldest and most amazing superfoods Before fridges and modern methods of preserving we widely used fermentation - the process of using microbes to break down and preserve food Fermentation creates health benefits and flavour whilst providing essential

nutrients

Raw fermented foods are now known to have a huge impact on our health and prevent a wide range of diseases In our experience the king of fermented

foods is milk kefir

Kefir is a fermented food originating from Eastern Europe These little cauliflower like structures are living lsquofriendlyrsquo microbial cultures that go into milk and fermenting over 24-72 hours produce kefir yoghurt Kefir is the ultimate probiotic (lsquofriendlyrsquo

microorganisms including bacteria) for your gut and whole body It has been shown to be far more

effective than tablet probiotics6 and can colonise the gut with friendly bacteria7 Kefir has also been shown to

prevent candida growth8 improve lactose intolerance9 prevent stomach bugs10 and stomach ulcers11 improve blood

pressure12 and osteoporosis13 It can help improve your immune system14 and may suppress cancer cells1516

For those who have an absolute allergy to cowrsquos milk canrsquot tolerate kefir or are vegan sauerkraut is a good alternative

2 E A T B A C T E R I A

Kefir is the ultimate superfood for your health improving your immune system and colonising your gut with friendly bacteriahellip

Having made home-made kefir daily for the last 8 years for our whole family and having given kefir cultures to thousands of patients we have seen the improvement in gut and immune system health with this wonderful probiotic many timeshellip

Kefir 3 S K I P B R E A K FA S T

Breakfast is not the most important meal of the dayhellipunless you are pregnant under 16 or have a medical condition which you need to eat regularly for

Fasting has been shown to have immense benefits to our health We werenrsquot designed to have convenience food on hand and regular meals 3 times a day In the past we would have to find our food or would have had times when food wasnrsquot abundant and so would have periods without much to eat

Our bodies are designed to go through short periods without food and it is actually good for us Fasting allows our body to break down any excess fat17 get rid of toxins stabilises our blood sugar18 and blood pressure19 Evidence now shows us fasting may reduce the risk of diabetes18 cancer20 and even Alzheimerrsquos21 It may even help you live longer22

The problem for us and many others is that options like the 52 diet (fasting for 2 days a week) and more radically alternate day fasting is that it feels unpleasant Fasting 2 days every week made us begin to hate 2 days a week (we love food) and we just wanted to go back to bed Luckily there is another easy and more workable option called scheduled eating This type of fasting has many of the same benefits23 and basically means that you extend the overnight fast every day

Eat all your food in an 8 hour windowhellip

This leaves 16 hours of fasting basically if you stop eating at 7pm in the evening you can eat again at 11am the next day if it is 8pm then you can eat again at 12pm and so on It is important to remember to still drink water (or black coffee or herbal tea) in this fasting period

Not only have we practised scheduled eating ourselves for the last 4 years (excluding Dr Jessrsquos pregnancy) and seen the real-life benefits to our energy blood sugar control and concentration but we have seen these benefits in many of our patients

3 4

4 E A T A R A I N B O W

Eat as many different colours of natural food as possible to make sure you get a wide range of essential nutrientshellip

We donrsquot mean Skittlesreg Plants are naturally all colours of the rainbow and beautiful but did you know all these colours have different health benefits The pigments that create the colour are many different phytochemicals (plant chemicals) called carotenoids and have been shown to help eye health improve brain function and heart health and may help to prevent cancer24 They also contain differing levels of different vitamins and minerals essential for our health For example green vegetables have been shown to reduce blood pressure25 purpleblue berries support eye health26 brown and white mushrooms can reduce the risk of cancer27 The best way to get the widest range of nutrients is easy to remember get as many different colours as possible on your plate every day We aim for 3-4 different coloured vegetables at every meal

It also makes a difference to these nutrients and our health benefits when we look at whether fruit and vegetables are processed (eg tinned or canned) The more a natural food is processed the less nutrients it has and the less benefit on our health28 There are more vitamins and minerals and much lower levels of toxic pesticides in organic fruit and vegetables29

5 6

5B E P R E S E N T

Have you ever noticed how much more time you seem to have if you lose your phone or turn off the TV amp computer The very real problem of smart-phone addiction escapism into TV computer games and social media can cause us to lose touch with the art of being a human lsquobeingrsquo and not a human lsquodoingrsquo Time poverty is cited as the reason we canrsquot exercise cook or socialise with friends but how much time do we lose into an over-stimulating world

Mindfulness and meditation is as simple as being present in your body without distraction and concentrating on your breathing and your body position They have been shown to reduce anxiety stress and depression33 and can help brain function and decision making34

If you find sitting quietly difficult then take inspiration from the Japanese practice of forest bathing called Shinrin-yoku - they found simply walking and spending time in forests among trees can reduce inflammation35 improve blood pressure36 and reduce stress37

Sometimes we get so caught up in everything that we need to lsquodorsquo that we forget to just enjoy beinghellip

We can be as guilty as anyone of getting lost in computer work or on phones or instagram but we try to find time every day to engage with the natural world around us That might be walking to pick up a child from school and stopping to look at trees and flowers Time spent gardening or a walk once a week in a park We try to have meals with no smartphones in sight and smile and engage with our family and friends and people we meet The emotional and social connections with others - and with nature - are key to long term happiness

4 E A T A R A I N B O W

Eat as many different colours of natural food as possible to make sure you get a wide range of essential nutrientshellip

We donrsquot mean Skittlesreg Plants are naturally all colours of the rainbow and beautiful but did you know all these colours have different health benefits The pigments that create the colour are many different phytochemicals (plant chemicals) called carotenoids and have been shown to help eye health improve brain function and heart health and may help to prevent cancer24 They also contain differing levels of different vitamins and minerals essential for our health For example green vegetables have been shown to reduce blood pressure25 purpleblue berries support eye health26 brown and white mushrooms can reduce the risk of cancer27 The best way to get the widest range of nutrients is easy to remember get as many different colours as possible on your plate every day We aim for 3-4 different coloured vegetables at every meal

It also makes a difference to these nutrients and our health benefits when we look at whether fruit and vegetables are processed (eg tinned or canned) The more a natural food is processed the less nutrients it has and the less benefit on our health28 There are more vitamins and minerals and much lower levels of toxic pesticides in organic fruit and vegetables29

5 6

5B E P R E S E N T

Have you ever noticed how much more time you seem to have if you lose your phone or turn off the TV amp computer The very real problem of smart-phone addiction escapism into TV computer games and social media can cause us to lose touch with the art of being a human lsquobeingrsquo and not a human lsquodoingrsquo Time poverty is cited as the reason we canrsquot exercise cook or socialise with friends but how much time do we lose into an over-stimulating world

Mindfulness and meditation is as simple as being present in your body without distraction and concentrating on your breathing and your body position They have been shown to reduce anxiety stress and depression33 and can help brain function and decision making34

If you find sitting quietly difficult then take inspiration from the Japanese practice of forest bathing called Shinrin-yoku - they found simply walking and spending time in forests among trees can reduce inflammation35 improve blood pressure36 and reduce stress37

Sometimes we get so caught up in everything that we need to lsquodorsquo that we forget to just enjoy beinghellip

We can be as guilty as anyone of getting lost in computer work or on phones or instagram but we try to find time every day to engage with the natural world around us That might be walking to pick up a child from school and stopping to look at trees and flowers Time spent gardening or a walk once a week in a park We try to have meals with no smartphones in sight and smile and engage with our family and friends and people we meet The emotional and social connections with others - and with nature - are key to long term happiness

6

7 8

Your core muscles are the muscles of your pelvis lower back hips and abdomen Unfortunately our sedentary lifestyle change in posture with electronic gadgets and the stress of modern lifestyle can lead to a weak core This can cause poor posture back pain poor balance hernias and lack of co-ordination

Good posture also improves your co-ordination30 opens your lungs so you breathe better31 improves the function of your brain and nervous system32

Exercise that strengthens and develops your core is very important for long term health

Visit wwwthenaturaldoctorscomposture-quiz to find out what posture type you are and how to strengthen your core

Your core muscles are like the foundations of a building If they are strong they hold the rest of your body stable in good posture and prevent pain in your back or neckhellip

G E T T O T H E C O R E

W H Y T H E N AT U R A L D O C T O R S

Sisters Dr Jess amp Dr Xandra (Chiropractor) have seen tens of thousands of patients in their natural health practice over the last 11 years As a medical doctor medical herbalist traditional Chinese herbalist acupuncturist homeopath and kinesiologist Dr Jess has a passion for functional medicine natural health herbs and nutrition Xandra has seen more patients as a Chiropractor in 12 years than many people see in a lifetime and is at the top of her field This extensive experience and their passion for natural health led to the creation of thenaturaldoctorscom and the first in a series of expert health programs

Perfect Posture is an online program designed to match you to the right posture type so you can correct and maintain your posture and healthhellip

TAKE THE QUIZNOW amp FIND OUT

WHAT POSTURE TYPEYOU ARE

wwwthenaturaldoctorscomposture-quiz

6

7 8

Your core muscles are the muscles of your pelvis lower back hips and abdomen Unfortunately our sedentary lifestyle change in posture with electronic gadgets and the stress of modern lifestyle can lead to a weak core This can cause poor posture back pain poor balance hernias and lack of co-ordination

Good posture also improves your co-ordination30 opens your lungs so you breathe better31 improves the function of your brain and nervous system32

Exercise that strengthens and develops your core is very important for long term health

Visit wwwthenaturaldoctorscomposture-quiz to find out what posture type you are and how to strengthen your core

Your core muscles are like the foundations of a building If they are strong they hold the rest of your body stable in good posture and prevent pain in your back or neckhellip

G E T T O T H E C O R E

W H Y T H E N AT U R A L D O C T O R S

Sisters Dr Jess amp Dr Xandra (Chiropractor) have seen tens of thousands of patients in their natural health practice over the last 11 years As a medical doctor medical herbalist traditional Chinese herbalist acupuncturist homeopath and kinesiologist Dr Jess has a passion for functional medicine natural health herbs and nutrition Xandra has seen more patients as a Chiropractor in 12 years than many people see in a lifetime and is at the top of her field This extensive experience and their passion for natural health led to the creation of thenaturaldoctorscom and the first in a series of expert health programs

Perfect Posture is an online program designed to match you to the right posture type so you can correct and maintain your posture and healthhellip

TAKE THE QUIZNOW amp FIND OUT

WHAT POSTURE TYPEYOU ARE

wwwthenaturaldoctorscomposture-quiz

1 Haskins CP et al (2018) Meateggs full-fat dairy and nutritional boogeymen Does the way in which animals are raised affect health differently in humans Crit Rev Food Sci Nutr Apr 191-11 [Epub ahead of print] httpsdoiorg1010801040839820181465888

2 Gaucheron F (2011) Milk and dairy products a unique micronutrient combination J Am Coll Nutr 30(5 Suppl 1)400S-9S httpswwwncbinlmnihgovpubmed220816853 Tallima H et al (2018) Arachidonic acid Physiological roles and potential health benefits - A Review Journal of Advanced Research 11 May 2018 33-41 httpsdoiorg101016jjare

2017110044 Ebrahimi-Mameghani M et al (2016) Conjugated linoleic acid improves glycemic response lipid profile and oxidative stress in obese patients with non-alcoholic fatty liver disease

Croat Med 57(4)331-42 httpswwwncbinlmnihgovpubmed275865485 Murru E et al (2018) Dietary Conjugated Linoleic Acid-Enriched Cheeses Influence the Levels of Circulating n-3 Highly Unsaturated Fatty Acids in Humans Int J Mol Sci 19(6) https

wwwncbinlmnihgovpubmed298917846 httpwwwbbccoukprogrammesarticles5YD3qzlNrQZtTqYzvwh3d40can-i-alter-my-gut-bacteria-and-improve-my-health7 Wang S et al (2012) Fermented milk supplemented with probiotics and prebiotics can effectively alter the intestinal microbiota and immunity of host animals J Dairy Sci 95(9)4813-22

httpswwwncbinlmnihgovpubmed229168858 Carasi P (2014) Safety characterization and antimicrobial properties of kefir-isolated Lactobacillus kefiri Biomed Res Int 2014208974 httpswwwncbinlmnihgovpubmed249553469 Steven R Hertzler (2003) Kefir improves lactose digestion and tolerance in adults with lactose maldigestion J Am Diet Assoc103(5)582-7 httpswwwncbinlmnihgovpubmed

1272821610 Bakken JS (2014) Staggered and tapered antibiotic withdrawal with administration of kefir for recurrent Clostridium difficile infection Clin Infect Dis 59(6)858-61 https

wwwncbinlmnihgovpubmed2491765811 Sachdeva A et al (2014) Efficacy of fermented milk and whey proteins in Helicobacter pylori eradication a review World J Gastroenterol 20(3)724-37 httpswwwncbinlmnihgov

pubmed2457474612 Dong JY et al (2013) Effect of probiotic fermented milk on blood pressure a meta-analysis of randomised controlled trials Br J Nutr 110(7)1188-94 httpswwwncbinlmnihgov

pubmed2382350213 Chen HL et al (2015) Kefir improves bone mass and microarchitecture in an ovariectomized rat model of postmenopausal osteoporosis Osteoporos Int 26(2)589-99 https

wwwncbinlmnihgovpubmed2527829814 Ashraf R (2014) Immune system stimulation by probiotic microorganisms Crit Rev Food Sci Nutr 54(7)938-56 httpswwwncbinlmnihgovpubmed2449907215 Khoury N et al (2014) Kefir exhibits anti-proliferative and pro-apoptotic effects on colon adenocarcinoma cells with no significant effects on cell migration and invasion Int J Oncol

45(5)2117-27 httpswwwncbinlmnihgovpubmed2518920316 Ghoneum M (2014) Apoptotic effect of a novel kefir product PFT on multidrug-resistant myeloid leukemia cells via a hole-piercing mechanism Int J Oncol 44(3)830-7 https

wwwncbinlmnihgovpubmed2443061317 Varady K Intermittent versus daily calorie restriction which diet regimen is more effective for weight loss Obes Rev 201112(7)593-601httpswwwncbinlmnihgovpubmed2141086518 Baronsky A et al (2014) Intermittent fasting combines with calorie restriction for type 2 diabetes prevention a review of human findings Transl res 164(4) 302-11 https

wwwncbinlmnihgovpubmed2499361519 Lempel M et al (2012) Intermittent fasting combined with calorie restriction is effective for weight loss and cardio-protection in obese women Nutr J 1198 https

wwwncbinlmnihgovpubmed2317132020 Rogozina O et al (2013)The protective effect of intermittent calorie restriction on mammary tumorgenesis is not compromised by consumption of a high fat diet during referring

Breast Cancer Rs Treat 138(2)395406 httpswwwncbinlmnihgovpubmed2344681121 Halagappa V et al (2007) Intermittent fasting ameliorates age-related behavioural deficits in the triple-transgenic mouse model of Alzheimerrsquos disease Neurobiol Dis 26(1)212-20

httpswwwncbinlmnihgovpubmed1730698222 Brown J (2014) Can restricting calories help you to live longer Post Reprod Health 20(1)16-18 httpswwwncbinlmnihgovpubmed2487977523 Stote KS et al (2007) A controlled trial of reduced meal frequency without caloric restriction in healthy normal-weight middle-aged adults Am J Clin Nutr 85(4)981-8 https

wwwncbinlmnihgovpubmed1741309624 Eggersdorfer M et al (2018)Carotenoids in human health Arch Biochem Biophys 65218-26 httpswwwncbinlmnihgovpubmed2988529125 Ashworth A (2015) High-nitrate vegetable diet increases plasma nitrate and nitrite concentrations and reduces blood pressure in healthy women Public Health Nutr(14)2669-78

httpswwwncbinlmnihgovpubmed2568374826 Kait W et al (2014)Blueberry effects on dark vision and recovery after photobleaching placebo-controlled crossover studies J Agric Food Chem 62(46)11180-9https

wwwncbinlmnihgovpubmed2533578127 Twardowski P et al (2015) A phase I trial of mushroom powder in patients with biochemically recurrent prostate cancer Roles of cytokines and myeloid-derived suppressor cells for

Agaricus bisporus-induced prostate-specific antigen responsesCancer 121(17)2942-50 httpswwwncbinlmnihgovpubmed2598917928 Brookie KL et al (2018) Intake of Raw Fruits and Vegetables Is Associated With Better Mental Health Than Intake of Processed Fruits and Vegetables Front Psychol 9487https

wwwncbinlmnihgovpubmed2969275029 Barański M et al (2014) Higher antioxidant and lower cadmium concentrations and lower incidence of pesticide residues in organically grown crops a systematic literature review and

meta-analyses Br J Nutr 12(5)794-811 httpswwwncbinlmnihgovpubmed2496810330 Han J et al (2016) Effects of forward head posture on forced vital capacity and respiratory muscles activity Journal of Physical Therapy Science 28(1) p 128ndash13131 Yong M S Lee H Y amp Lee M Y (2016) Correlation between head posture and proprioceptive function in the cervical region Journal of Physical Therapy Science 28(3) 85732 Cohen RG Vasavada AN Wiest MM et al (2016) Mobility and Upright Posture Are Associated with Different Aspects of Cognition in Older Adults Front Aging NeuroSci 8 257

httpswwwncbinlmnihgovpmcarticlesPMC509914533 Sundquist et al (2018) Long-term improvements after mindfulness-based group therapy of depression anxiety and stress and adjustment disorders A randomized controlled trial Early

Interv Psychiatry doi 101111eip12715 httpswwwncbinlmnihgovpubmed2996837134 Li Y et al (2018) The Effect of Mindfulness Training on Proactive and Reactive Cognitive Control Front Psychol 91002 httpswwwncbinlmnihgovpubmed2997389735 Mao GX et al (2012) Effects of short-term forest bathing on human health in a broad-leaved evergreen forest in Zhejiang Province China Biomed Environ Sci 25(3)317-24 https

wwwncbinlmnihgovpubmed2284058336 Mao GX et al (2012) Therapeutic effect of forest bathing on human hypertension in the elderly J Cardiol 60(6)495-502 httpswwwncbinlmnihgovpubmed2294809237 Hansen MM et al (2017) Shinrin-Yoku (Forest Bathing) and Nature Therapy A State-of-the-Art Review Int J Environ Res Public Health14(8)pii E851 httpswwwncbinlmnihgov

pubmed28788101

REFERENCES

In our practice we have seen thousands of real-life cases and helped patients in lowering sugar and carbohydrates while increasing healthy fat levels (including butter) in their diet to improve their health

1 E A T M O R E B U T T E R

Cut down on sugar and white flour and increase healthy fats in your diethellip

We now know the health message that fat is dangerous is wrong Low fat diets have been touted as the key to maintaining weight and health for far too long Calorie counting is outdated and inaccurate as we are learning from the developing theory of caloric availability Unfortunately the low fat message has seen a rise in obesity diabetes cancer and lifestyle disease It is time to bust this myth - fat is good We have been recommending low carb high fat diets to our patients for over 10 years and with the right healthy fats this is a much healthier way to eat long term

Organic grass fed butter is a great source of healthy fat1 - it is high in vitamin A B12 minerals2 arachidonic acid (which helps your brain3) conjugated linoleic acid (helps cholesterol blood sugar control and your liver4 and reduces inflammation5) and many antioxidantshellip even better it tastes great Grass fed cows produce butter high in Vitamin K2 and D1 Organic butter is higher in antioxidants and lower in toxic pesticides and heavy metals

Other healthy fats include eggs nuts and nut butters avocados oily fish cheese organic ghee (great for cooking) bone broth chia seeds and dark chocolate

Vegan Coconut oil is a great alternativehellip but not margarine (which does not have any of the same benefits)

1 2

1 Eat More Butter - Learn about fat

2 Eat Bacteria - Your ultimate superfood

3 Skip Breakfast - Itʼs not the most important meal

4 Eat A Rainbow - Natural phytochemicals

5 Be Present - Boost your mood

6 Get To The Core - The foundation of physical health

2

3

4

5

6

7

OUR TOP 6 WAYS FOR YOU TO SUPERCHARGE YOUR HEALTHhellip

In our practice we have seen thousands of real-life cases and helped patients in lowering sugar and carbohydrates while increasing healthy fat levels (including butter) in their diet to improve their health

1 E A T M O R E B U T T E R

Cut down on sugar and white flour and increase healthy fats in your diethellip

We now know the health message that fat is dangerous is wrong Low fat diets have been touted as the key to maintaining weight and health for far too long Calorie counting is outdated and inaccurate as we are learning from the developing theory of caloric availability Unfortunately the low fat message has seen a rise in obesity diabetes cancer and lifestyle disease It is time to bust this myth - fat is good We have been recommending low carb high fat diets to our patients for over 10 years and with the right healthy fats this is a much healthier way to eat long term

Organic grass fed butter is a great source of healthy fat1 - it is high in vitamin A B12 minerals2 arachidonic acid (which helps your brain3) conjugated linoleic acid (helps cholesterol blood sugar control and your liver4 and reduces inflammation5) and many antioxidantshellip even better it tastes great Grass fed cows produce butter high in Vitamin K2 and D1 Organic butter is higher in antioxidants and lower in toxic pesticides and heavy metals

Other healthy fats include eggs nuts and nut butters avocados oily fish cheese organic ghee (great for cooking) bone broth chia seeds and dark chocolate

Vegan Coconut oil is a great alternativehellip but not margarine (which does not have any of the same benefits)

1 2

1 Eat More Butter - Learn about fat

2 Eat Bacteria - Your ultimate superfood

3 Skip Breakfast - Itʼs not the most important meal

4 Eat A Rainbow - Natural phytochemicals

5 Be Present - Boost your mood

6 Get To The Core - The foundation of physical health

2

3

4

5

6

7

OUR TOP 6 WAYS FOR YOU TO SUPERCHARGE YOUR HEALTHhellip

Traditional Chinese Medicine has always believed that food is the first level of medicine This is definitely

true for some of our oldest and most amazing superfoods Before fridges and modern methods of preserving we widely used fermentation - the process of using microbes to break down and preserve food Fermentation creates health benefits and flavour whilst providing essential

nutrients

Raw fermented foods are now known to have a huge impact on our health and prevent a wide range of diseases In our experience the king of fermented

foods is milk kefir

Kefir is a fermented food originating from Eastern Europe These little cauliflower like structures are living lsquofriendlyrsquo microbial cultures that go into milk and fermenting over 24-72 hours produce kefir yoghurt Kefir is the ultimate probiotic (lsquofriendlyrsquo

microorganisms including bacteria) for your gut and whole body It has been shown to be far more

effective than tablet probiotics6 and can colonise the gut with friendly bacteria7 Kefir has also been shown to

prevent candida growth8 improve lactose intolerance9 prevent stomach bugs10 and stomach ulcers11 improve blood

pressure12 and osteoporosis13 It can help improve your immune system14 and may suppress cancer cells1516

For those who have an absolute allergy to cowrsquos milk canrsquot tolerate kefir or are vegan sauerkraut is a good alternative

2 E A T B A C T E R I A

Kefir is the ultimate superfood for your health improving your immune system and colonising your gut with friendly bacteriahellip

Having made home-made kefir daily for the last 8 years for our whole family and having given kefir cultures to thousands of patients we have seen the improvement in gut and immune system health with this wonderful probiotic many timeshellip

Kefir 3 S K I P B R E A K FA S T

Breakfast is not the most important meal of the dayhellipunless you are pregnant under 16 or have a medical condition which you need to eat regularly for

Fasting has been shown to have immense benefits to our health We werenrsquot designed to have convenience food on hand and regular meals 3 times a day In the past we would have to find our food or would have had times when food wasnrsquot abundant and so would have periods without much to eat

Our bodies are designed to go through short periods without food and it is actually good for us Fasting allows our body to break down any excess fat17 get rid of toxins stabilises our blood sugar18 and blood pressure19 Evidence now shows us fasting may reduce the risk of diabetes18 cancer20 and even Alzheimerrsquos21 It may even help you live longer22

The problem for us and many others is that options like the 52 diet (fasting for 2 days a week) and more radically alternate day fasting is that it feels unpleasant Fasting 2 days every week made us begin to hate 2 days a week (we love food) and we just wanted to go back to bed Luckily there is another easy and more workable option called scheduled eating This type of fasting has many of the same benefits23 and basically means that you extend the overnight fast every day

Eat all your food in an 8 hour windowhellip

This leaves 16 hours of fasting basically if you stop eating at 7pm in the evening you can eat again at 11am the next day if it is 8pm then you can eat again at 12pm and so on It is important to remember to still drink water (or black coffee or herbal tea) in this fasting period

Not only have we practised scheduled eating ourselves for the last 4 years (excluding Dr Jessrsquos pregnancy) and seen the real-life benefits to our energy blood sugar control and concentration but we have seen these benefits in many of our patients

3 4

Traditional Chinese Medicine has always believed that food is the first level of medicine This is definitely

true for some of our oldest and most amazing superfoods Before fridges and modern methods of preserving we widely used fermentation - the process of using microbes to break down and preserve food Fermentation creates health benefits and flavour whilst providing essential

nutrients

Raw fermented foods are now known to have a huge impact on our health and prevent a wide range of diseases In our experience the king of fermented

foods is milk kefir

Kefir is a fermented food originating from Eastern Europe These little cauliflower like structures are living lsquofriendlyrsquo microbial cultures that go into milk and fermenting over 24-72 hours produce kefir yoghurt Kefir is the ultimate probiotic (lsquofriendlyrsquo

microorganisms including bacteria) for your gut and whole body It has been shown to be far more

effective than tablet probiotics6 and can colonise the gut with friendly bacteria7 Kefir has also been shown to

prevent candida growth8 improve lactose intolerance9 prevent stomach bugs10 and stomach ulcers11 improve blood

pressure12 and osteoporosis13 It can help improve your immune system14 and may suppress cancer cells1516

For those who have an absolute allergy to cowrsquos milk canrsquot tolerate kefir or are vegan sauerkraut is a good alternative

2 E A T B A C T E R I A

Kefir is the ultimate superfood for your health improving your immune system and colonising your gut with friendly bacteriahellip

Having made home-made kefir daily for the last 8 years for our whole family and having given kefir cultures to thousands of patients we have seen the improvement in gut and immune system health with this wonderful probiotic many timeshellip

Kefir 3 S K I P B R E A K FA S T

Breakfast is not the most important meal of the dayhellipunless you are pregnant under 16 or have a medical condition which you need to eat regularly for

Fasting has been shown to have immense benefits to our health We werenrsquot designed to have convenience food on hand and regular meals 3 times a day In the past we would have to find our food or would have had times when food wasnrsquot abundant and so would have periods without much to eat

Our bodies are designed to go through short periods without food and it is actually good for us Fasting allows our body to break down any excess fat17 get rid of toxins stabilises our blood sugar18 and blood pressure19 Evidence now shows us fasting may reduce the risk of diabetes18 cancer20 and even Alzheimerrsquos21 It may even help you live longer22

The problem for us and many others is that options like the 52 diet (fasting for 2 days a week) and more radically alternate day fasting is that it feels unpleasant Fasting 2 days every week made us begin to hate 2 days a week (we love food) and we just wanted to go back to bed Luckily there is another easy and more workable option called scheduled eating This type of fasting has many of the same benefits23 and basically means that you extend the overnight fast every day

Eat all your food in an 8 hour windowhellip

This leaves 16 hours of fasting basically if you stop eating at 7pm in the evening you can eat again at 11am the next day if it is 8pm then you can eat again at 12pm and so on It is important to remember to still drink water (or black coffee or herbal tea) in this fasting period

Not only have we practised scheduled eating ourselves for the last 4 years (excluding Dr Jessrsquos pregnancy) and seen the real-life benefits to our energy blood sugar control and concentration but we have seen these benefits in many of our patients

3 4

4 E A T A R A I N B O W

Eat as many different colours of natural food as possible to make sure you get a wide range of essential nutrientshellip

We donrsquot mean Skittlesreg Plants are naturally all colours of the rainbow and beautiful but did you know all these colours have different health benefits The pigments that create the colour are many different phytochemicals (plant chemicals) called carotenoids and have been shown to help eye health improve brain function and heart health and may help to prevent cancer24 They also contain differing levels of different vitamins and minerals essential for our health For example green vegetables have been shown to reduce blood pressure25 purpleblue berries support eye health26 brown and white mushrooms can reduce the risk of cancer27 The best way to get the widest range of nutrients is easy to remember get as many different colours as possible on your plate every day We aim for 3-4 different coloured vegetables at every meal

It also makes a difference to these nutrients and our health benefits when we look at whether fruit and vegetables are processed (eg tinned or canned) The more a natural food is processed the less nutrients it has and the less benefit on our health28 There are more vitamins and minerals and much lower levels of toxic pesticides in organic fruit and vegetables29

5 6

5B E P R E S E N T

Have you ever noticed how much more time you seem to have if you lose your phone or turn off the TV amp computer The very real problem of smart-phone addiction escapism into TV computer games and social media can cause us to lose touch with the art of being a human lsquobeingrsquo and not a human lsquodoingrsquo Time poverty is cited as the reason we canrsquot exercise cook or socialise with friends but how much time do we lose into an over-stimulating world

Mindfulness and meditation is as simple as being present in your body without distraction and concentrating on your breathing and your body position They have been shown to reduce anxiety stress and depression33 and can help brain function and decision making34

If you find sitting quietly difficult then take inspiration from the Japanese practice of forest bathing called Shinrin-yoku - they found simply walking and spending time in forests among trees can reduce inflammation35 improve blood pressure36 and reduce stress37

Sometimes we get so caught up in everything that we need to lsquodorsquo that we forget to just enjoy beinghellip

We can be as guilty as anyone of getting lost in computer work or on phones or instagram but we try to find time every day to engage with the natural world around us That might be walking to pick up a child from school and stopping to look at trees and flowers Time spent gardening or a walk once a week in a park We try to have meals with no smartphones in sight and smile and engage with our family and friends and people we meet The emotional and social connections with others - and with nature - are key to long term happiness

4 E A T A R A I N B O W

Eat as many different colours of natural food as possible to make sure you get a wide range of essential nutrientshellip

We donrsquot mean Skittlesreg Plants are naturally all colours of the rainbow and beautiful but did you know all these colours have different health benefits The pigments that create the colour are many different phytochemicals (plant chemicals) called carotenoids and have been shown to help eye health improve brain function and heart health and may help to prevent cancer24 They also contain differing levels of different vitamins and minerals essential for our health For example green vegetables have been shown to reduce blood pressure25 purpleblue berries support eye health26 brown and white mushrooms can reduce the risk of cancer27 The best way to get the widest range of nutrients is easy to remember get as many different colours as possible on your plate every day We aim for 3-4 different coloured vegetables at every meal

It also makes a difference to these nutrients and our health benefits when we look at whether fruit and vegetables are processed (eg tinned or canned) The more a natural food is processed the less nutrients it has and the less benefit on our health28 There are more vitamins and minerals and much lower levels of toxic pesticides in organic fruit and vegetables29

5 6

5B E P R E S E N T

Have you ever noticed how much more time you seem to have if you lose your phone or turn off the TV amp computer The very real problem of smart-phone addiction escapism into TV computer games and social media can cause us to lose touch with the art of being a human lsquobeingrsquo and not a human lsquodoingrsquo Time poverty is cited as the reason we canrsquot exercise cook or socialise with friends but how much time do we lose into an over-stimulating world

Mindfulness and meditation is as simple as being present in your body without distraction and concentrating on your breathing and your body position They have been shown to reduce anxiety stress and depression33 and can help brain function and decision making34

If you find sitting quietly difficult then take inspiration from the Japanese practice of forest bathing called Shinrin-yoku - they found simply walking and spending time in forests among trees can reduce inflammation35 improve blood pressure36 and reduce stress37

Sometimes we get so caught up in everything that we need to lsquodorsquo that we forget to just enjoy beinghellip

We can be as guilty as anyone of getting lost in computer work or on phones or instagram but we try to find time every day to engage with the natural world around us That might be walking to pick up a child from school and stopping to look at trees and flowers Time spent gardening or a walk once a week in a park We try to have meals with no smartphones in sight and smile and engage with our family and friends and people we meet The emotional and social connections with others - and with nature - are key to long term happiness

6

7 8

Your core muscles are the muscles of your pelvis lower back hips and abdomen Unfortunately our sedentary lifestyle change in posture with electronic gadgets and the stress of modern lifestyle can lead to a weak core This can cause poor posture back pain poor balance hernias and lack of co-ordination

Good posture also improves your co-ordination30 opens your lungs so you breathe better31 improves the function of your brain and nervous system32

Exercise that strengthens and develops your core is very important for long term health

Visit wwwthenaturaldoctorscomposture-quiz to find out what posture type you are and how to strengthen your core

Your core muscles are like the foundations of a building If they are strong they hold the rest of your body stable in good posture and prevent pain in your back or neckhellip

G E T T O T H E C O R E

W H Y T H E N AT U R A L D O C T O R S

Sisters Dr Jess amp Dr Xandra (Chiropractor) have seen tens of thousands of patients in their natural health practice over the last 11 years As a medical doctor medical herbalist traditional Chinese herbalist acupuncturist homeopath and kinesiologist Dr Jess has a passion for functional medicine natural health herbs and nutrition Xandra has seen more patients as a Chiropractor in 12 years than many people see in a lifetime and is at the top of her field This extensive experience and their passion for natural health led to the creation of thenaturaldoctorscom and the first in a series of expert health programs

Perfect Posture is an online program designed to match you to the right posture type so you can correct and maintain your posture and healthhellip

TAKE THE QUIZNOW amp FIND OUT

WHAT POSTURE TYPEYOU ARE

wwwthenaturaldoctorscomposture-quiz

6

7 8

Your core muscles are the muscles of your pelvis lower back hips and abdomen Unfortunately our sedentary lifestyle change in posture with electronic gadgets and the stress of modern lifestyle can lead to a weak core This can cause poor posture back pain poor balance hernias and lack of co-ordination

Good posture also improves your co-ordination30 opens your lungs so you breathe better31 improves the function of your brain and nervous system32

Exercise that strengthens and develops your core is very important for long term health

Visit wwwthenaturaldoctorscomposture-quiz to find out what posture type you are and how to strengthen your core

Your core muscles are like the foundations of a building If they are strong they hold the rest of your body stable in good posture and prevent pain in your back or neckhellip

G E T T O T H E C O R E

W H Y T H E N AT U R A L D O C T O R S

Sisters Dr Jess amp Dr Xandra (Chiropractor) have seen tens of thousands of patients in their natural health practice over the last 11 years As a medical doctor medical herbalist traditional Chinese herbalist acupuncturist homeopath and kinesiologist Dr Jess has a passion for functional medicine natural health herbs and nutrition Xandra has seen more patients as a Chiropractor in 12 years than many people see in a lifetime and is at the top of her field This extensive experience and their passion for natural health led to the creation of thenaturaldoctorscom and the first in a series of expert health programs

Perfect Posture is an online program designed to match you to the right posture type so you can correct and maintain your posture and healthhellip

TAKE THE QUIZNOW amp FIND OUT

WHAT POSTURE TYPEYOU ARE

wwwthenaturaldoctorscomposture-quiz

1 Haskins CP et al (2018) Meateggs full-fat dairy and nutritional boogeymen Does the way in which animals are raised affect health differently in humans Crit Rev Food Sci Nutr Apr 191-11 [Epub ahead of print] httpsdoiorg1010801040839820181465888

2 Gaucheron F (2011) Milk and dairy products a unique micronutrient combination J Am Coll Nutr 30(5 Suppl 1)400S-9S httpswwwncbinlmnihgovpubmed220816853 Tallima H et al (2018) Arachidonic acid Physiological roles and potential health benefits - A Review Journal of Advanced Research 11 May 2018 33-41 httpsdoiorg101016jjare

2017110044 Ebrahimi-Mameghani M et al (2016) Conjugated linoleic acid improves glycemic response lipid profile and oxidative stress in obese patients with non-alcoholic fatty liver disease

Croat Med 57(4)331-42 httpswwwncbinlmnihgovpubmed275865485 Murru E et al (2018) Dietary Conjugated Linoleic Acid-Enriched Cheeses Influence the Levels of Circulating n-3 Highly Unsaturated Fatty Acids in Humans Int J Mol Sci 19(6) https

wwwncbinlmnihgovpubmed298917846 httpwwwbbccoukprogrammesarticles5YD3qzlNrQZtTqYzvwh3d40can-i-alter-my-gut-bacteria-and-improve-my-health7 Wang S et al (2012) Fermented milk supplemented with probiotics and prebiotics can effectively alter the intestinal microbiota and immunity of host animals J Dairy Sci 95(9)4813-22

httpswwwncbinlmnihgovpubmed229168858 Carasi P (2014) Safety characterization and antimicrobial properties of kefir-isolated Lactobacillus kefiri Biomed Res Int 2014208974 httpswwwncbinlmnihgovpubmed249553469 Steven R Hertzler (2003) Kefir improves lactose digestion and tolerance in adults with lactose maldigestion J Am Diet Assoc103(5)582-7 httpswwwncbinlmnihgovpubmed

1272821610 Bakken JS (2014) Staggered and tapered antibiotic withdrawal with administration of kefir for recurrent Clostridium difficile infection Clin Infect Dis 59(6)858-61 https

wwwncbinlmnihgovpubmed2491765811 Sachdeva A et al (2014) Efficacy of fermented milk and whey proteins in Helicobacter pylori eradication a review World J Gastroenterol 20(3)724-37 httpswwwncbinlmnihgov

pubmed2457474612 Dong JY et al (2013) Effect of probiotic fermented milk on blood pressure a meta-analysis of randomised controlled trials Br J Nutr 110(7)1188-94 httpswwwncbinlmnihgov

pubmed2382350213 Chen HL et al (2015) Kefir improves bone mass and microarchitecture in an ovariectomized rat model of postmenopausal osteoporosis Osteoporos Int 26(2)589-99 https

wwwncbinlmnihgovpubmed2527829814 Ashraf R (2014) Immune system stimulation by probiotic microorganisms Crit Rev Food Sci Nutr 54(7)938-56 httpswwwncbinlmnihgovpubmed2449907215 Khoury N et al (2014) Kefir exhibits anti-proliferative and pro-apoptotic effects on colon adenocarcinoma cells with no significant effects on cell migration and invasion Int J Oncol

45(5)2117-27 httpswwwncbinlmnihgovpubmed2518920316 Ghoneum M (2014) Apoptotic effect of a novel kefir product PFT on multidrug-resistant myeloid leukemia cells via a hole-piercing mechanism Int J Oncol 44(3)830-7 https

wwwncbinlmnihgovpubmed2443061317 Varady K Intermittent versus daily calorie restriction which diet regimen is more effective for weight loss Obes Rev 201112(7)593-601httpswwwncbinlmnihgovpubmed2141086518 Baronsky A et al (2014) Intermittent fasting combines with calorie restriction for type 2 diabetes prevention a review of human findings Transl res 164(4) 302-11 https

wwwncbinlmnihgovpubmed2499361519 Lempel M et al (2012) Intermittent fasting combined with calorie restriction is effective for weight loss and cardio-protection in obese women Nutr J 1198 https

wwwncbinlmnihgovpubmed2317132020 Rogozina O et al (2013)The protective effect of intermittent calorie restriction on mammary tumorgenesis is not compromised by consumption of a high fat diet during referring

Breast Cancer Rs Treat 138(2)395406 httpswwwncbinlmnihgovpubmed2344681121 Halagappa V et al (2007) Intermittent fasting ameliorates age-related behavioural deficits in the triple-transgenic mouse model of Alzheimerrsquos disease Neurobiol Dis 26(1)212-20

httpswwwncbinlmnihgovpubmed1730698222 Brown J (2014) Can restricting calories help you to live longer Post Reprod Health 20(1)16-18 httpswwwncbinlmnihgovpubmed2487977523 Stote KS et al (2007) A controlled trial of reduced meal frequency without caloric restriction in healthy normal-weight middle-aged adults Am J Clin Nutr 85(4)981-8 https

wwwncbinlmnihgovpubmed1741309624 Eggersdorfer M et al (2018)Carotenoids in human health Arch Biochem Biophys 65218-26 httpswwwncbinlmnihgovpubmed2988529125 Ashworth A (2015) High-nitrate vegetable diet increases plasma nitrate and nitrite concentrations and reduces blood pressure in healthy women Public Health Nutr(14)2669-78

httpswwwncbinlmnihgovpubmed2568374826 Kait W et al (2014)Blueberry effects on dark vision and recovery after photobleaching placebo-controlled crossover studies J Agric Food Chem 62(46)11180-9https

wwwncbinlmnihgovpubmed2533578127 Twardowski P et al (2015) A phase I trial of mushroom powder in patients with biochemically recurrent prostate cancer Roles of cytokines and myeloid-derived suppressor cells for

Agaricus bisporus-induced prostate-specific antigen responsesCancer 121(17)2942-50 httpswwwncbinlmnihgovpubmed2598917928 Brookie KL et al (2018) Intake of Raw Fruits and Vegetables Is Associated With Better Mental Health Than Intake of Processed Fruits and Vegetables Front Psychol 9487https

wwwncbinlmnihgovpubmed2969275029 Barański M et al (2014) Higher antioxidant and lower cadmium concentrations and lower incidence of pesticide residues in organically grown crops a systematic literature review and

meta-analyses Br J Nutr 12(5)794-811 httpswwwncbinlmnihgovpubmed2496810330 Han J et al (2016) Effects of forward head posture on forced vital capacity and respiratory muscles activity Journal of Physical Therapy Science 28(1) p 128ndash13131 Yong M S Lee H Y amp Lee M Y (2016) Correlation between head posture and proprioceptive function in the cervical region Journal of Physical Therapy Science 28(3) 85732 Cohen RG Vasavada AN Wiest MM et al (2016) Mobility and Upright Posture Are Associated with Different Aspects of Cognition in Older Adults Front Aging NeuroSci 8 257

httpswwwncbinlmnihgovpmcarticlesPMC509914533 Sundquist et al (2018) Long-term improvements after mindfulness-based group therapy of depression anxiety and stress and adjustment disorders A randomized controlled trial Early

Interv Psychiatry doi 101111eip12715 httpswwwncbinlmnihgovpubmed2996837134 Li Y et al (2018) The Effect of Mindfulness Training on Proactive and Reactive Cognitive Control Front Psychol 91002 httpswwwncbinlmnihgovpubmed2997389735 Mao GX et al (2012) Effects of short-term forest bathing on human health in a broad-leaved evergreen forest in Zhejiang Province China Biomed Environ Sci 25(3)317-24 https

wwwncbinlmnihgovpubmed2284058336 Mao GX et al (2012) Therapeutic effect of forest bathing on human hypertension in the elderly J Cardiol 60(6)495-502 httpswwwncbinlmnihgovpubmed2294809237 Hansen MM et al (2017) Shinrin-Yoku (Forest Bathing) and Nature Therapy A State-of-the-Art Review Int J Environ Res Public Health14(8)pii E851 httpswwwncbinlmnihgov

pubmed28788101

REFERENCES

In our practice we have seen thousands of real-life cases and helped patients in lowering sugar and carbohydrates while increasing healthy fat levels (including butter) in their diet to improve their health

1 E A T M O R E B U T T E R

Cut down on sugar and white flour and increase healthy fats in your diethellip

We now know the health message that fat is dangerous is wrong Low fat diets have been touted as the key to maintaining weight and health for far too long Calorie counting is outdated and inaccurate as we are learning from the developing theory of caloric availability Unfortunately the low fat message has seen a rise in obesity diabetes cancer and lifestyle disease It is time to bust this myth - fat is good We have been recommending low carb high fat diets to our patients for over 10 years and with the right healthy fats this is a much healthier way to eat long term

Organic grass fed butter is a great source of healthy fat1 - it is high in vitamin A B12 minerals2 arachidonic acid (which helps your brain3) conjugated linoleic acid (helps cholesterol blood sugar control and your liver4 and reduces inflammation5) and many antioxidantshellip even better it tastes great Grass fed cows produce butter high in Vitamin K2 and D1 Organic butter is higher in antioxidants and lower in toxic pesticides and heavy metals

Other healthy fats include eggs nuts and nut butters avocados oily fish cheese organic ghee (great for cooking) bone broth chia seeds and dark chocolate

Vegan Coconut oil is a great alternativehellip but not margarine (which does not have any of the same benefits)

1 2

1 Eat More Butter - Learn about fat

2 Eat Bacteria - Your ultimate superfood

3 Skip Breakfast - Itʼs not the most important meal

4 Eat A Rainbow - Natural phytochemicals

5 Be Present - Boost your mood

6 Get To The Core - The foundation of physical health

2

3

4

5

6

7

OUR TOP 6 WAYS FOR YOU TO SUPERCHARGE YOUR HEALTHhellip

Traditional Chinese Medicine has always believed that food is the first level of medicine This is definitely

true for some of our oldest and most amazing superfoods Before fridges and modern methods of preserving we widely used fermentation - the process of using microbes to break down and preserve food Fermentation creates health benefits and flavour whilst providing essential

nutrients

Raw fermented foods are now known to have a huge impact on our health and prevent a wide range of diseases In our experience the king of fermented

foods is milk kefir

Kefir is a fermented food originating from Eastern Europe These little cauliflower like structures are living lsquofriendlyrsquo microbial cultures that go into milk and fermenting over 24-72 hours produce kefir yoghurt Kefir is the ultimate probiotic (lsquofriendlyrsquo

microorganisms including bacteria) for your gut and whole body It has been shown to be far more

effective than tablet probiotics6 and can colonise the gut with friendly bacteria7 Kefir has also been shown to

prevent candida growth8 improve lactose intolerance9 prevent stomach bugs10 and stomach ulcers11 improve blood

pressure12 and osteoporosis13 It can help improve your immune system14 and may suppress cancer cells1516

For those who have an absolute allergy to cowrsquos milk canrsquot tolerate kefir or are vegan sauerkraut is a good alternative

2 E A T B A C T E R I A

Kefir is the ultimate superfood for your health improving your immune system and colonising your gut with friendly bacteriahellip

Having made home-made kefir daily for the last 8 years for our whole family and having given kefir cultures to thousands of patients we have seen the improvement in gut and immune system health with this wonderful probiotic many timeshellip

Kefir 3 S K I P B R E A K FA S T

Breakfast is not the most important meal of the dayhellipunless you are pregnant under 16 or have a medical condition which you need to eat regularly for

Fasting has been shown to have immense benefits to our health We werenrsquot designed to have convenience food on hand and regular meals 3 times a day In the past we would have to find our food or would have had times when food wasnrsquot abundant and so would have periods without much to eat

Our bodies are designed to go through short periods without food and it is actually good for us Fasting allows our body to break down any excess fat17 get rid of toxins stabilises our blood sugar18 and blood pressure19 Evidence now shows us fasting may reduce the risk of diabetes18 cancer20 and even Alzheimerrsquos21 It may even help you live longer22

The problem for us and many others is that options like the 52 diet (fasting for 2 days a week) and more radically alternate day fasting is that it feels unpleasant Fasting 2 days every week made us begin to hate 2 days a week (we love food) and we just wanted to go back to bed Luckily there is another easy and more workable option called scheduled eating This type of fasting has many of the same benefits23 and basically means that you extend the overnight fast every day

Eat all your food in an 8 hour windowhellip

This leaves 16 hours of fasting basically if you stop eating at 7pm in the evening you can eat again at 11am the next day if it is 8pm then you can eat again at 12pm and so on It is important to remember to still drink water (or black coffee or herbal tea) in this fasting period

Not only have we practised scheduled eating ourselves for the last 4 years (excluding Dr Jessrsquos pregnancy) and seen the real-life benefits to our energy blood sugar control and concentration but we have seen these benefits in many of our patients

3 4

Traditional Chinese Medicine has always believed that food is the first level of medicine This is definitely

true for some of our oldest and most amazing superfoods Before fridges and modern methods of preserving we widely used fermentation - the process of using microbes to break down and preserve food Fermentation creates health benefits and flavour whilst providing essential

nutrients

Raw fermented foods are now known to have a huge impact on our health and prevent a wide range of diseases In our experience the king of fermented

foods is milk kefir

Kefir is a fermented food originating from Eastern Europe These little cauliflower like structures are living lsquofriendlyrsquo microbial cultures that go into milk and fermenting over 24-72 hours produce kefir yoghurt Kefir is the ultimate probiotic (lsquofriendlyrsquo

microorganisms including bacteria) for your gut and whole body It has been shown to be far more

effective than tablet probiotics6 and can colonise the gut with friendly bacteria7 Kefir has also been shown to

prevent candida growth8 improve lactose intolerance9 prevent stomach bugs10 and stomach ulcers11 improve blood

pressure12 and osteoporosis13 It can help improve your immune system14 and may suppress cancer cells1516

For those who have an absolute allergy to cowrsquos milk canrsquot tolerate kefir or are vegan sauerkraut is a good alternative

2 E A T B A C T E R I A

Kefir is the ultimate superfood for your health improving your immune system and colonising your gut with friendly bacteriahellip

Having made home-made kefir daily for the last 8 years for our whole family and having given kefir cultures to thousands of patients we have seen the improvement in gut and immune system health with this wonderful probiotic many timeshellip

Kefir 3 S K I P B R E A K FA S T

Breakfast is not the most important meal of the dayhellipunless you are pregnant under 16 or have a medical condition which you need to eat regularly for

Fasting has been shown to have immense benefits to our health We werenrsquot designed to have convenience food on hand and regular meals 3 times a day In the past we would have to find our food or would have had times when food wasnrsquot abundant and so would have periods without much to eat

Our bodies are designed to go through short periods without food and it is actually good for us Fasting allows our body to break down any excess fat17 get rid of toxins stabilises our blood sugar18 and blood pressure19 Evidence now shows us fasting may reduce the risk of diabetes18 cancer20 and even Alzheimerrsquos21 It may even help you live longer22

The problem for us and many others is that options like the 52 diet (fasting for 2 days a week) and more radically alternate day fasting is that it feels unpleasant Fasting 2 days every week made us begin to hate 2 days a week (we love food) and we just wanted to go back to bed Luckily there is another easy and more workable option called scheduled eating This type of fasting has many of the same benefits23 and basically means that you extend the overnight fast every day

Eat all your food in an 8 hour windowhellip

This leaves 16 hours of fasting basically if you stop eating at 7pm in the evening you can eat again at 11am the next day if it is 8pm then you can eat again at 12pm and so on It is important to remember to still drink water (or black coffee or herbal tea) in this fasting period

Not only have we practised scheduled eating ourselves for the last 4 years (excluding Dr Jessrsquos pregnancy) and seen the real-life benefits to our energy blood sugar control and concentration but we have seen these benefits in many of our patients

3 4

4 E A T A R A I N B O W

Eat as many different colours of natural food as possible to make sure you get a wide range of essential nutrientshellip

We donrsquot mean Skittlesreg Plants are naturally all colours of the rainbow and beautiful but did you know all these colours have different health benefits The pigments that create the colour are many different phytochemicals (plant chemicals) called carotenoids and have been shown to help eye health improve brain function and heart health and may help to prevent cancer24 They also contain differing levels of different vitamins and minerals essential for our health For example green vegetables have been shown to reduce blood pressure25 purpleblue berries support eye health26 brown and white mushrooms can reduce the risk of cancer27 The best way to get the widest range of nutrients is easy to remember get as many different colours as possible on your plate every day We aim for 3-4 different coloured vegetables at every meal

It also makes a difference to these nutrients and our health benefits when we look at whether fruit and vegetables are processed (eg tinned or canned) The more a natural food is processed the less nutrients it has and the less benefit on our health28 There are more vitamins and minerals and much lower levels of toxic pesticides in organic fruit and vegetables29

5 6

5B E P R E S E N T

Have you ever noticed how much more time you seem to have if you lose your phone or turn off the TV amp computer The very real problem of smart-phone addiction escapism into TV computer games and social media can cause us to lose touch with the art of being a human lsquobeingrsquo and not a human lsquodoingrsquo Time poverty is cited as the reason we canrsquot exercise cook or socialise with friends but how much time do we lose into an over-stimulating world

Mindfulness and meditation is as simple as being present in your body without distraction and concentrating on your breathing and your body position They have been shown to reduce anxiety stress and depression33 and can help brain function and decision making34

If you find sitting quietly difficult then take inspiration from the Japanese practice of forest bathing called Shinrin-yoku - they found simply walking and spending time in forests among trees can reduce inflammation35 improve blood pressure36 and reduce stress37

Sometimes we get so caught up in everything that we need to lsquodorsquo that we forget to just enjoy beinghellip

We can be as guilty as anyone of getting lost in computer work or on phones or instagram but we try to find time every day to engage with the natural world around us That might be walking to pick up a child from school and stopping to look at trees and flowers Time spent gardening or a walk once a week in a park We try to have meals with no smartphones in sight and smile and engage with our family and friends and people we meet The emotional and social connections with others - and with nature - are key to long term happiness

4 E A T A R A I N B O W

Eat as many different colours of natural food as possible to make sure you get a wide range of essential nutrientshellip

We donrsquot mean Skittlesreg Plants are naturally all colours of the rainbow and beautiful but did you know all these colours have different health benefits The pigments that create the colour are many different phytochemicals (plant chemicals) called carotenoids and have been shown to help eye health improve brain function and heart health and may help to prevent cancer24 They also contain differing levels of different vitamins and minerals essential for our health For example green vegetables have been shown to reduce blood pressure25 purpleblue berries support eye health26 brown and white mushrooms can reduce the risk of cancer27 The best way to get the widest range of nutrients is easy to remember get as many different colours as possible on your plate every day We aim for 3-4 different coloured vegetables at every meal

It also makes a difference to these nutrients and our health benefits when we look at whether fruit and vegetables are processed (eg tinned or canned) The more a natural food is processed the less nutrients it has and the less benefit on our health28 There are more vitamins and minerals and much lower levels of toxic pesticides in organic fruit and vegetables29

5 6

5B E P R E S E N T

Have you ever noticed how much more time you seem to have if you lose your phone or turn off the TV amp computer The very real problem of smart-phone addiction escapism into TV computer games and social media can cause us to lose touch with the art of being a human lsquobeingrsquo and not a human lsquodoingrsquo Time poverty is cited as the reason we canrsquot exercise cook or socialise with friends but how much time do we lose into an over-stimulating world

Mindfulness and meditation is as simple as being present in your body without distraction and concentrating on your breathing and your body position They have been shown to reduce anxiety stress and depression33 and can help brain function and decision making34

If you find sitting quietly difficult then take inspiration from the Japanese practice of forest bathing called Shinrin-yoku - they found simply walking and spending time in forests among trees can reduce inflammation35 improve blood pressure36 and reduce stress37

Sometimes we get so caught up in everything that we need to lsquodorsquo that we forget to just enjoy beinghellip

We can be as guilty as anyone of getting lost in computer work or on phones or instagram but we try to find time every day to engage with the natural world around us That might be walking to pick up a child from school and stopping to look at trees and flowers Time spent gardening or a walk once a week in a park We try to have meals with no smartphones in sight and smile and engage with our family and friends and people we meet The emotional and social connections with others - and with nature - are key to long term happiness

6

7 8

Your core muscles are the muscles of your pelvis lower back hips and abdomen Unfortunately our sedentary lifestyle change in posture with electronic gadgets and the stress of modern lifestyle can lead to a weak core This can cause poor posture back pain poor balance hernias and lack of co-ordination

Good posture also improves your co-ordination30 opens your lungs so you breathe better31 improves the function of your brain and nervous system32

Exercise that strengthens and develops your core is very important for long term health

Visit wwwthenaturaldoctorscomposture-quiz to find out what posture type you are and how to strengthen your core

Your core muscles are like the foundations of a building If they are strong they hold the rest of your body stable in good posture and prevent pain in your back or neckhellip

G E T T O T H E C O R E

W H Y T H E N AT U R A L D O C T O R S

Sisters Dr Jess amp Dr Xandra (Chiropractor) have seen tens of thousands of patients in their natural health practice over the last 11 years As a medical doctor medical herbalist traditional Chinese herbalist acupuncturist homeopath and kinesiologist Dr Jess has a passion for functional medicine natural health herbs and nutrition Xandra has seen more patients as a Chiropractor in 12 years than many people see in a lifetime and is at the top of her field This extensive experience and their passion for natural health led to the creation of thenaturaldoctorscom and the first in a series of expert health programs

Perfect Posture is an online program designed to match you to the right posture type so you can correct and maintain your posture and healthhellip

TAKE THE QUIZNOW amp FIND OUT

WHAT POSTURE TYPEYOU ARE

wwwthenaturaldoctorscomposture-quiz

6

7 8

Your core muscles are the muscles of your pelvis lower back hips and abdomen Unfortunately our sedentary lifestyle change in posture with electronic gadgets and the stress of modern lifestyle can lead to a weak core This can cause poor posture back pain poor balance hernias and lack of co-ordination

Good posture also improves your co-ordination30 opens your lungs so you breathe better31 improves the function of your brain and nervous system32

Exercise that strengthens and develops your core is very important for long term health

Visit wwwthenaturaldoctorscomposture-quiz to find out what posture type you are and how to strengthen your core

Your core muscles are like the foundations of a building If they are strong they hold the rest of your body stable in good posture and prevent pain in your back or neckhellip

G E T T O T H E C O R E

W H Y T H E N AT U R A L D O C T O R S

Sisters Dr Jess amp Dr Xandra (Chiropractor) have seen tens of thousands of patients in their natural health practice over the last 11 years As a medical doctor medical herbalist traditional Chinese herbalist acupuncturist homeopath and kinesiologist Dr Jess has a passion for functional medicine natural health herbs and nutrition Xandra has seen more patients as a Chiropractor in 12 years than many people see in a lifetime and is at the top of her field This extensive experience and their passion for natural health led to the creation of thenaturaldoctorscom and the first in a series of expert health programs

Perfect Posture is an online program designed to match you to the right posture type so you can correct and maintain your posture and healthhellip

TAKE THE QUIZNOW amp FIND OUT

WHAT POSTURE TYPEYOU ARE

wwwthenaturaldoctorscomposture-quiz

1 Haskins CP et al (2018) Meateggs full-fat dairy and nutritional boogeymen Does the way in which animals are raised affect health differently in humans Crit Rev Food Sci Nutr Apr 191-11 [Epub ahead of print] httpsdoiorg1010801040839820181465888

2 Gaucheron F (2011) Milk and dairy products a unique micronutrient combination J Am Coll Nutr 30(5 Suppl 1)400S-9S httpswwwncbinlmnihgovpubmed220816853 Tallima H et al (2018) Arachidonic acid Physiological roles and potential health benefits - A Review Journal of Advanced Research 11 May 2018 33-41 httpsdoiorg101016jjare

2017110044 Ebrahimi-Mameghani M et al (2016) Conjugated linoleic acid improves glycemic response lipid profile and oxidative stress in obese patients with non-alcoholic fatty liver disease

Croat Med 57(4)331-42 httpswwwncbinlmnihgovpubmed275865485 Murru E et al (2018) Dietary Conjugated Linoleic Acid-Enriched Cheeses Influence the Levels of Circulating n-3 Highly Unsaturated Fatty Acids in Humans Int J Mol Sci 19(6) https

wwwncbinlmnihgovpubmed298917846 httpwwwbbccoukprogrammesarticles5YD3qzlNrQZtTqYzvwh3d40can-i-alter-my-gut-bacteria-and-improve-my-health7 Wang S et al (2012) Fermented milk supplemented with probiotics and prebiotics can effectively alter the intestinal microbiota and immunity of host animals J Dairy Sci 95(9)4813-22

httpswwwncbinlmnihgovpubmed229168858 Carasi P (2014) Safety characterization and antimicrobial properties of kefir-isolated Lactobacillus kefiri Biomed Res Int 2014208974 httpswwwncbinlmnihgovpubmed249553469 Steven R Hertzler (2003) Kefir improves lactose digestion and tolerance in adults with lactose maldigestion J Am Diet Assoc103(5)582-7 httpswwwncbinlmnihgovpubmed

1272821610 Bakken JS (2014) Staggered and tapered antibiotic withdrawal with administration of kefir for recurrent Clostridium difficile infection Clin Infect Dis 59(6)858-61 https

wwwncbinlmnihgovpubmed2491765811 Sachdeva A et al (2014) Efficacy of fermented milk and whey proteins in Helicobacter pylori eradication a review World J Gastroenterol 20(3)724-37 httpswwwncbinlmnihgov

pubmed2457474612 Dong JY et al (2013) Effect of probiotic fermented milk on blood pressure a meta-analysis of randomised controlled trials Br J Nutr 110(7)1188-94 httpswwwncbinlmnihgov

pubmed2382350213 Chen HL et al (2015) Kefir improves bone mass and microarchitecture in an ovariectomized rat model of postmenopausal osteoporosis Osteoporos Int 26(2)589-99 https

wwwncbinlmnihgovpubmed2527829814 Ashraf R (2014) Immune system stimulation by probiotic microorganisms Crit Rev Food Sci Nutr 54(7)938-56 httpswwwncbinlmnihgovpubmed2449907215 Khoury N et al (2014) Kefir exhibits anti-proliferative and pro-apoptotic effects on colon adenocarcinoma cells with no significant effects on cell migration and invasion Int J Oncol

45(5)2117-27 httpswwwncbinlmnihgovpubmed2518920316 Ghoneum M (2014) Apoptotic effect of a novel kefir product PFT on multidrug-resistant myeloid leukemia cells via a hole-piercing mechanism Int J Oncol 44(3)830-7 https

wwwncbinlmnihgovpubmed2443061317 Varady K Intermittent versus daily calorie restriction which diet regimen is more effective for weight loss Obes Rev 201112(7)593-601httpswwwncbinlmnihgovpubmed2141086518 Baronsky A et al (2014) Intermittent fasting combines with calorie restriction for type 2 diabetes prevention a review of human findings Transl res 164(4) 302-11 https

wwwncbinlmnihgovpubmed2499361519 Lempel M et al (2012) Intermittent fasting combined with calorie restriction is effective for weight loss and cardio-protection in obese women Nutr J 1198 https

wwwncbinlmnihgovpubmed2317132020 Rogozina O et al (2013)The protective effect of intermittent calorie restriction on mammary tumorgenesis is not compromised by consumption of a high fat diet during referring

Breast Cancer Rs Treat 138(2)395406 httpswwwncbinlmnihgovpubmed2344681121 Halagappa V et al (2007) Intermittent fasting ameliorates age-related behavioural deficits in the triple-transgenic mouse model of Alzheimerrsquos disease Neurobiol Dis 26(1)212-20

httpswwwncbinlmnihgovpubmed1730698222 Brown J (2014) Can restricting calories help you to live longer Post Reprod Health 20(1)16-18 httpswwwncbinlmnihgovpubmed2487977523 Stote KS et al (2007) A controlled trial of reduced meal frequency without caloric restriction in healthy normal-weight middle-aged adults Am J Clin Nutr 85(4)981-8 https

wwwncbinlmnihgovpubmed1741309624 Eggersdorfer M et al (2018)Carotenoids in human health Arch Biochem Biophys 65218-26 httpswwwncbinlmnihgovpubmed2988529125 Ashworth A (2015) High-nitrate vegetable diet increases plasma nitrate and nitrite concentrations and reduces blood pressure in healthy women Public Health Nutr(14)2669-78

httpswwwncbinlmnihgovpubmed2568374826 Kait W et al (2014)Blueberry effects on dark vision and recovery after photobleaching placebo-controlled crossover studies J Agric Food Chem 62(46)11180-9https

wwwncbinlmnihgovpubmed2533578127 Twardowski P et al (2015) A phase I trial of mushroom powder in patients with biochemically recurrent prostate cancer Roles of cytokines and myeloid-derived suppressor cells for

Agaricus bisporus-induced prostate-specific antigen responsesCancer 121(17)2942-50 httpswwwncbinlmnihgovpubmed2598917928 Brookie KL et al (2018) Intake of Raw Fruits and Vegetables Is Associated With Better Mental Health Than Intake of Processed Fruits and Vegetables Front Psychol 9487https

wwwncbinlmnihgovpubmed2969275029 Barański M et al (2014) Higher antioxidant and lower cadmium concentrations and lower incidence of pesticide residues in organically grown crops a systematic literature review and

meta-analyses Br J Nutr 12(5)794-811 httpswwwncbinlmnihgovpubmed2496810330 Han J et al (2016) Effects of forward head posture on forced vital capacity and respiratory muscles activity Journal of Physical Therapy Science 28(1) p 128ndash13131 Yong M S Lee H Y amp Lee M Y (2016) Correlation between head posture and proprioceptive function in the cervical region Journal of Physical Therapy Science 28(3) 85732 Cohen RG Vasavada AN Wiest MM et al (2016) Mobility and Upright Posture Are Associated with Different Aspects of Cognition in Older Adults Front Aging NeuroSci 8 257

httpswwwncbinlmnihgovpmcarticlesPMC509914533 Sundquist et al (2018) Long-term improvements after mindfulness-based group therapy of depression anxiety and stress and adjustment disorders A randomized controlled trial Early

Interv Psychiatry doi 101111eip12715 httpswwwncbinlmnihgovpubmed2996837134 Li Y et al (2018) The Effect of Mindfulness Training on Proactive and Reactive Cognitive Control Front Psychol 91002 httpswwwncbinlmnihgovpubmed2997389735 Mao GX et al (2012) Effects of short-term forest bathing on human health in a broad-leaved evergreen forest in Zhejiang Province China Biomed Environ Sci 25(3)317-24 https

wwwncbinlmnihgovpubmed2284058336 Mao GX et al (2012) Therapeutic effect of forest bathing on human hypertension in the elderly J Cardiol 60(6)495-502 httpswwwncbinlmnihgovpubmed2294809237 Hansen MM et al (2017) Shinrin-Yoku (Forest Bathing) and Nature Therapy A State-of-the-Art Review Int J Environ Res Public Health14(8)pii E851 httpswwwncbinlmnihgov

pubmed28788101

REFERENCES

Traditional Chinese Medicine has always believed that food is the first level of medicine This is definitely

true for some of our oldest and most amazing superfoods Before fridges and modern methods of preserving we widely used fermentation - the process of using microbes to break down and preserve food Fermentation creates health benefits and flavour whilst providing essential

nutrients

Raw fermented foods are now known to have a huge impact on our health and prevent a wide range of diseases In our experience the king of fermented

foods is milk kefir

Kefir is a fermented food originating from Eastern Europe These little cauliflower like structures are living lsquofriendlyrsquo microbial cultures that go into milk and fermenting over 24-72 hours produce kefir yoghurt Kefir is the ultimate probiotic (lsquofriendlyrsquo

microorganisms including bacteria) for your gut and whole body It has been shown to be far more

effective than tablet probiotics6 and can colonise the gut with friendly bacteria7 Kefir has also been shown to

prevent candida growth8 improve lactose intolerance9 prevent stomach bugs10 and stomach ulcers11 improve blood

pressure12 and osteoporosis13 It can help improve your immune system14 and may suppress cancer cells1516

For those who have an absolute allergy to cowrsquos milk canrsquot tolerate kefir or are vegan sauerkraut is a good alternative

2 E A T B A C T E R I A

Kefir is the ultimate superfood for your health improving your immune system and colonising your gut with friendly bacteriahellip

Having made home-made kefir daily for the last 8 years for our whole family and having given kefir cultures to thousands of patients we have seen the improvement in gut and immune system health with this wonderful probiotic many timeshellip

Kefir 3 S K I P B R E A K FA S T

Breakfast is not the most important meal of the dayhellipunless you are pregnant under 16 or have a medical condition which you need to eat regularly for

Fasting has been shown to have immense benefits to our health We werenrsquot designed to have convenience food on hand and regular meals 3 times a day In the past we would have to find our food or would have had times when food wasnrsquot abundant and so would have periods without much to eat

Our bodies are designed to go through short periods without food and it is actually good for us Fasting allows our body to break down any excess fat17 get rid of toxins stabilises our blood sugar18 and blood pressure19 Evidence now shows us fasting may reduce the risk of diabetes18 cancer20 and even Alzheimerrsquos21 It may even help you live longer22

The problem for us and many others is that options like the 52 diet (fasting for 2 days a week) and more radically alternate day fasting is that it feels unpleasant Fasting 2 days every week made us begin to hate 2 days a week (we love food) and we just wanted to go back to bed Luckily there is another easy and more workable option called scheduled eating This type of fasting has many of the same benefits23 and basically means that you extend the overnight fast every day

Eat all your food in an 8 hour windowhellip

This leaves 16 hours of fasting basically if you stop eating at 7pm in the evening you can eat again at 11am the next day if it is 8pm then you can eat again at 12pm and so on It is important to remember to still drink water (or black coffee or herbal tea) in this fasting period

Not only have we practised scheduled eating ourselves for the last 4 years (excluding Dr Jessrsquos pregnancy) and seen the real-life benefits to our energy blood sugar control and concentration but we have seen these benefits in many of our patients

3 4

Traditional Chinese Medicine has always believed that food is the first level of medicine This is definitely

true for some of our oldest and most amazing superfoods Before fridges and modern methods of preserving we widely used fermentation - the process of using microbes to break down and preserve food Fermentation creates health benefits and flavour whilst providing essential

nutrients

Raw fermented foods are now known to have a huge impact on our health and prevent a wide range of diseases In our experience the king of fermented

foods is milk kefir

Kefir is a fermented food originating from Eastern Europe These little cauliflower like structures are living lsquofriendlyrsquo microbial cultures that go into milk and fermenting over 24-72 hours produce kefir yoghurt Kefir is the ultimate probiotic (lsquofriendlyrsquo

microorganisms including bacteria) for your gut and whole body It has been shown to be far more

effective than tablet probiotics6 and can colonise the gut with friendly bacteria7 Kefir has also been shown to

prevent candida growth8 improve lactose intolerance9 prevent stomach bugs10 and stomach ulcers11 improve blood

pressure12 and osteoporosis13 It can help improve your immune system14 and may suppress cancer cells1516

For those who have an absolute allergy to cowrsquos milk canrsquot tolerate kefir or are vegan sauerkraut is a good alternative

2 E A T B A C T E R I A

Kefir is the ultimate superfood for your health improving your immune system and colonising your gut with friendly bacteriahellip

Having made home-made kefir daily for the last 8 years for our whole family and having given kefir cultures to thousands of patients we have seen the improvement in gut and immune system health with this wonderful probiotic many timeshellip

Kefir 3 S K I P B R E A K FA S T

Breakfast is not the most important meal of the dayhellipunless you are pregnant under 16 or have a medical condition which you need to eat regularly for

Fasting has been shown to have immense benefits to our health We werenrsquot designed to have convenience food on hand and regular meals 3 times a day In the past we would have to find our food or would have had times when food wasnrsquot abundant and so would have periods without much to eat

Our bodies are designed to go through short periods without food and it is actually good for us Fasting allows our body to break down any excess fat17 get rid of toxins stabilises our blood sugar18 and blood pressure19 Evidence now shows us fasting may reduce the risk of diabetes18 cancer20 and even Alzheimerrsquos21 It may even help you live longer22

The problem for us and many others is that options like the 52 diet (fasting for 2 days a week) and more radically alternate day fasting is that it feels unpleasant Fasting 2 days every week made us begin to hate 2 days a week (we love food) and we just wanted to go back to bed Luckily there is another easy and more workable option called scheduled eating This type of fasting has many of the same benefits23 and basically means that you extend the overnight fast every day

Eat all your food in an 8 hour windowhellip

This leaves 16 hours of fasting basically if you stop eating at 7pm in the evening you can eat again at 11am the next day if it is 8pm then you can eat again at 12pm and so on It is important to remember to still drink water (or black coffee or herbal tea) in this fasting period

Not only have we practised scheduled eating ourselves for the last 4 years (excluding Dr Jessrsquos pregnancy) and seen the real-life benefits to our energy blood sugar control and concentration but we have seen these benefits in many of our patients

3 4

4 E A T A R A I N B O W

Eat as many different colours of natural food as possible to make sure you get a wide range of essential nutrientshellip

We donrsquot mean Skittlesreg Plants are naturally all colours of the rainbow and beautiful but did you know all these colours have different health benefits The pigments that create the colour are many different phytochemicals (plant chemicals) called carotenoids and have been shown to help eye health improve brain function and heart health and may help to prevent cancer24 They also contain differing levels of different vitamins and minerals essential for our health For example green vegetables have been shown to reduce blood pressure25 purpleblue berries support eye health26 brown and white mushrooms can reduce the risk of cancer27 The best way to get the widest range of nutrients is easy to remember get as many different colours as possible on your plate every day We aim for 3-4 different coloured vegetables at every meal

It also makes a difference to these nutrients and our health benefits when we look at whether fruit and vegetables are processed (eg tinned or canned) The more a natural food is processed the less nutrients it has and the less benefit on our health28 There are more vitamins and minerals and much lower levels of toxic pesticides in organic fruit and vegetables29

5 6

5B E P R E S E N T

Have you ever noticed how much more time you seem to have if you lose your phone or turn off the TV amp computer The very real problem of smart-phone addiction escapism into TV computer games and social media can cause us to lose touch with the art of being a human lsquobeingrsquo and not a human lsquodoingrsquo Time poverty is cited as the reason we canrsquot exercise cook or socialise with friends but how much time do we lose into an over-stimulating world

Mindfulness and meditation is as simple as being present in your body without distraction and concentrating on your breathing and your body position They have been shown to reduce anxiety stress and depression33 and can help brain function and decision making34

If you find sitting quietly difficult then take inspiration from the Japanese practice of forest bathing called Shinrin-yoku - they found simply walking and spending time in forests among trees can reduce inflammation35 improve blood pressure36 and reduce stress37

Sometimes we get so caught up in everything that we need to lsquodorsquo that we forget to just enjoy beinghellip

We can be as guilty as anyone of getting lost in computer work or on phones or instagram but we try to find time every day to engage with the natural world around us That might be walking to pick up a child from school and stopping to look at trees and flowers Time spent gardening or a walk once a week in a park We try to have meals with no smartphones in sight and smile and engage with our family and friends and people we meet The emotional and social connections with others - and with nature - are key to long term happiness

4 E A T A R A I N B O W

Eat as many different colours of natural food as possible to make sure you get a wide range of essential nutrientshellip

We donrsquot mean Skittlesreg Plants are naturally all colours of the rainbow and beautiful but did you know all these colours have different health benefits The pigments that create the colour are many different phytochemicals (plant chemicals) called carotenoids and have been shown to help eye health improve brain function and heart health and may help to prevent cancer24 They also contain differing levels of different vitamins and minerals essential for our health For example green vegetables have been shown to reduce blood pressure25 purpleblue berries support eye health26 brown and white mushrooms can reduce the risk of cancer27 The best way to get the widest range of nutrients is easy to remember get as many different colours as possible on your plate every day We aim for 3-4 different coloured vegetables at every meal

It also makes a difference to these nutrients and our health benefits when we look at whether fruit and vegetables are processed (eg tinned or canned) The more a natural food is processed the less nutrients it has and the less benefit on our health28 There are more vitamins and minerals and much lower levels of toxic pesticides in organic fruit and vegetables29

5 6

5B E P R E S E N T

Have you ever noticed how much more time you seem to have if you lose your phone or turn off the TV amp computer The very real problem of smart-phone addiction escapism into TV computer games and social media can cause us to lose touch with the art of being a human lsquobeingrsquo and not a human lsquodoingrsquo Time poverty is cited as the reason we canrsquot exercise cook or socialise with friends but how much time do we lose into an over-stimulating world

Mindfulness and meditation is as simple as being present in your body without distraction and concentrating on your breathing and your body position They have been shown to reduce anxiety stress and depression33 and can help brain function and decision making34

If you find sitting quietly difficult then take inspiration from the Japanese practice of forest bathing called Shinrin-yoku - they found simply walking and spending time in forests among trees can reduce inflammation35 improve blood pressure36 and reduce stress37

Sometimes we get so caught up in everything that we need to lsquodorsquo that we forget to just enjoy beinghellip

We can be as guilty as anyone of getting lost in computer work or on phones or instagram but we try to find time every day to engage with the natural world around us That might be walking to pick up a child from school and stopping to look at trees and flowers Time spent gardening or a walk once a week in a park We try to have meals with no smartphones in sight and smile and engage with our family and friends and people we meet The emotional and social connections with others - and with nature - are key to long term happiness

6

7 8

Your core muscles are the muscles of your pelvis lower back hips and abdomen Unfortunately our sedentary lifestyle change in posture with electronic gadgets and the stress of modern lifestyle can lead to a weak core This can cause poor posture back pain poor balance hernias and lack of co-ordination

Good posture also improves your co-ordination30 opens your lungs so you breathe better31 improves the function of your brain and nervous system32

Exercise that strengthens and develops your core is very important for long term health

Visit wwwthenaturaldoctorscomposture-quiz to find out what posture type you are and how to strengthen your core

Your core muscles are like the foundations of a building If they are strong they hold the rest of your body stable in good posture and prevent pain in your back or neckhellip

G E T T O T H E C O R E

W H Y T H E N AT U R A L D O C T O R S

Sisters Dr Jess amp Dr Xandra (Chiropractor) have seen tens of thousands of patients in their natural health practice over the last 11 years As a medical doctor medical herbalist traditional Chinese herbalist acupuncturist homeopath and kinesiologist Dr Jess has a passion for functional medicine natural health herbs and nutrition Xandra has seen more patients as a Chiropractor in 12 years than many people see in a lifetime and is at the top of her field This extensive experience and their passion for natural health led to the creation of thenaturaldoctorscom and the first in a series of expert health programs

Perfect Posture is an online program designed to match you to the right posture type so you can correct and maintain your posture and healthhellip

TAKE THE QUIZNOW amp FIND OUT

WHAT POSTURE TYPEYOU ARE

wwwthenaturaldoctorscomposture-quiz

6

7 8

Your core muscles are the muscles of your pelvis lower back hips and abdomen Unfortunately our sedentary lifestyle change in posture with electronic gadgets and the stress of modern lifestyle can lead to a weak core This can cause poor posture back pain poor balance hernias and lack of co-ordination

Good posture also improves your co-ordination30 opens your lungs so you breathe better31 improves the function of your brain and nervous system32

Exercise that strengthens and develops your core is very important for long term health

Visit wwwthenaturaldoctorscomposture-quiz to find out what posture type you are and how to strengthen your core

Your core muscles are like the foundations of a building If they are strong they hold the rest of your body stable in good posture and prevent pain in your back or neckhellip

G E T T O T H E C O R E

W H Y T H E N AT U R A L D O C T O R S

Sisters Dr Jess amp Dr Xandra (Chiropractor) have seen tens of thousands of patients in their natural health practice over the last 11 years As a medical doctor medical herbalist traditional Chinese herbalist acupuncturist homeopath and kinesiologist Dr Jess has a passion for functional medicine natural health herbs and nutrition Xandra has seen more patients as a Chiropractor in 12 years than many people see in a lifetime and is at the top of her field This extensive experience and their passion for natural health led to the creation of thenaturaldoctorscom and the first in a series of expert health programs

Perfect Posture is an online program designed to match you to the right posture type so you can correct and maintain your posture and healthhellip

TAKE THE QUIZNOW amp FIND OUT

WHAT POSTURE TYPEYOU ARE

wwwthenaturaldoctorscomposture-quiz

1 Haskins CP et al (2018) Meateggs full-fat dairy and nutritional boogeymen Does the way in which animals are raised affect health differently in humans Crit Rev Food Sci Nutr Apr 191-11 [Epub ahead of print] httpsdoiorg1010801040839820181465888

2 Gaucheron F (2011) Milk and dairy products a unique micronutrient combination J Am Coll Nutr 30(5 Suppl 1)400S-9S httpswwwncbinlmnihgovpubmed220816853 Tallima H et al (2018) Arachidonic acid Physiological roles and potential health benefits - A Review Journal of Advanced Research 11 May 2018 33-41 httpsdoiorg101016jjare

2017110044 Ebrahimi-Mameghani M et al (2016) Conjugated linoleic acid improves glycemic response lipid profile and oxidative stress in obese patients with non-alcoholic fatty liver disease

Croat Med 57(4)331-42 httpswwwncbinlmnihgovpubmed275865485 Murru E et al (2018) Dietary Conjugated Linoleic Acid-Enriched Cheeses Influence the Levels of Circulating n-3 Highly Unsaturated Fatty Acids in Humans Int J Mol Sci 19(6) https

wwwncbinlmnihgovpubmed298917846 httpwwwbbccoukprogrammesarticles5YD3qzlNrQZtTqYzvwh3d40can-i-alter-my-gut-bacteria-and-improve-my-health7 Wang S et al (2012) Fermented milk supplemented with probiotics and prebiotics can effectively alter the intestinal microbiota and immunity of host animals J Dairy Sci 95(9)4813-22

httpswwwncbinlmnihgovpubmed229168858 Carasi P (2014) Safety characterization and antimicrobial properties of kefir-isolated Lactobacillus kefiri Biomed Res Int 2014208974 httpswwwncbinlmnihgovpubmed249553469 Steven R Hertzler (2003) Kefir improves lactose digestion and tolerance in adults with lactose maldigestion J Am Diet Assoc103(5)582-7 httpswwwncbinlmnihgovpubmed

1272821610 Bakken JS (2014) Staggered and tapered antibiotic withdrawal with administration of kefir for recurrent Clostridium difficile infection Clin Infect Dis 59(6)858-61 https

wwwncbinlmnihgovpubmed2491765811 Sachdeva A et al (2014) Efficacy of fermented milk and whey proteins in Helicobacter pylori eradication a review World J Gastroenterol 20(3)724-37 httpswwwncbinlmnihgov

pubmed2457474612 Dong JY et al (2013) Effect of probiotic fermented milk on blood pressure a meta-analysis of randomised controlled trials Br J Nutr 110(7)1188-94 httpswwwncbinlmnihgov

pubmed2382350213 Chen HL et al (2015) Kefir improves bone mass and microarchitecture in an ovariectomized rat model of postmenopausal osteoporosis Osteoporos Int 26(2)589-99 https

wwwncbinlmnihgovpubmed2527829814 Ashraf R (2014) Immune system stimulation by probiotic microorganisms Crit Rev Food Sci Nutr 54(7)938-56 httpswwwncbinlmnihgovpubmed2449907215 Khoury N et al (2014) Kefir exhibits anti-proliferative and pro-apoptotic effects on colon adenocarcinoma cells with no significant effects on cell migration and invasion Int J Oncol

45(5)2117-27 httpswwwncbinlmnihgovpubmed2518920316 Ghoneum M (2014) Apoptotic effect of a novel kefir product PFT on multidrug-resistant myeloid leukemia cells via a hole-piercing mechanism Int J Oncol 44(3)830-7 https

wwwncbinlmnihgovpubmed2443061317 Varady K Intermittent versus daily calorie restriction which diet regimen is more effective for weight loss Obes Rev 201112(7)593-601httpswwwncbinlmnihgovpubmed2141086518 Baronsky A et al (2014) Intermittent fasting combines with calorie restriction for type 2 diabetes prevention a review of human findings Transl res 164(4) 302-11 https

wwwncbinlmnihgovpubmed2499361519 Lempel M et al (2012) Intermittent fasting combined with calorie restriction is effective for weight loss and cardio-protection in obese women Nutr J 1198 https

wwwncbinlmnihgovpubmed2317132020 Rogozina O et al (2013)The protective effect of intermittent calorie restriction on mammary tumorgenesis is not compromised by consumption of a high fat diet during referring

Breast Cancer Rs Treat 138(2)395406 httpswwwncbinlmnihgovpubmed2344681121 Halagappa V et al (2007) Intermittent fasting ameliorates age-related behavioural deficits in the triple-transgenic mouse model of Alzheimerrsquos disease Neurobiol Dis 26(1)212-20

httpswwwncbinlmnihgovpubmed1730698222 Brown J (2014) Can restricting calories help you to live longer Post Reprod Health 20(1)16-18 httpswwwncbinlmnihgovpubmed2487977523 Stote KS et al (2007) A controlled trial of reduced meal frequency without caloric restriction in healthy normal-weight middle-aged adults Am J Clin Nutr 85(4)981-8 https

wwwncbinlmnihgovpubmed1741309624 Eggersdorfer M et al (2018)Carotenoids in human health Arch Biochem Biophys 65218-26 httpswwwncbinlmnihgovpubmed2988529125 Ashworth A (2015) High-nitrate vegetable diet increases plasma nitrate and nitrite concentrations and reduces blood pressure in healthy women Public Health Nutr(14)2669-78

httpswwwncbinlmnihgovpubmed2568374826 Kait W et al (2014)Blueberry effects on dark vision and recovery after photobleaching placebo-controlled crossover studies J Agric Food Chem 62(46)11180-9https

wwwncbinlmnihgovpubmed2533578127 Twardowski P et al (2015) A phase I trial of mushroom powder in patients with biochemically recurrent prostate cancer Roles of cytokines and myeloid-derived suppressor cells for

Agaricus bisporus-induced prostate-specific antigen responsesCancer 121(17)2942-50 httpswwwncbinlmnihgovpubmed2598917928 Brookie KL et al (2018) Intake of Raw Fruits and Vegetables Is Associated With Better Mental Health Than Intake of Processed Fruits and Vegetables Front Psychol 9487https

wwwncbinlmnihgovpubmed2969275029 Barański M et al (2014) Higher antioxidant and lower cadmium concentrations and lower incidence of pesticide residues in organically grown crops a systematic literature review and

meta-analyses Br J Nutr 12(5)794-811 httpswwwncbinlmnihgovpubmed2496810330 Han J et al (2016) Effects of forward head posture on forced vital capacity and respiratory muscles activity Journal of Physical Therapy Science 28(1) p 128ndash13131 Yong M S Lee H Y amp Lee M Y (2016) Correlation between head posture and proprioceptive function in the cervical region Journal of Physical Therapy Science 28(3) 85732 Cohen RG Vasavada AN Wiest MM et al (2016) Mobility and Upright Posture Are Associated with Different Aspects of Cognition in Older Adults Front Aging NeuroSci 8 257

httpswwwncbinlmnihgovpmcarticlesPMC509914533 Sundquist et al (2018) Long-term improvements after mindfulness-based group therapy of depression anxiety and stress and adjustment disorders A randomized controlled trial Early

Interv Psychiatry doi 101111eip12715 httpswwwncbinlmnihgovpubmed2996837134 Li Y et al (2018) The Effect of Mindfulness Training on Proactive and Reactive Cognitive Control Front Psychol 91002 httpswwwncbinlmnihgovpubmed2997389735 Mao GX et al (2012) Effects of short-term forest bathing on human health in a broad-leaved evergreen forest in Zhejiang Province China Biomed Environ Sci 25(3)317-24 https

wwwncbinlmnihgovpubmed2284058336 Mao GX et al (2012) Therapeutic effect of forest bathing on human hypertension in the elderly J Cardiol 60(6)495-502 httpswwwncbinlmnihgovpubmed2294809237 Hansen MM et al (2017) Shinrin-Yoku (Forest Bathing) and Nature Therapy A State-of-the-Art Review Int J Environ Res Public Health14(8)pii E851 httpswwwncbinlmnihgov

pubmed28788101

REFERENCES

Traditional Chinese Medicine has always believed that food is the first level of medicine This is definitely

true for some of our oldest and most amazing superfoods Before fridges and modern methods of preserving we widely used fermentation - the process of using microbes to break down and preserve food Fermentation creates health benefits and flavour whilst providing essential

nutrients

Raw fermented foods are now known to have a huge impact on our health and prevent a wide range of diseases In our experience the king of fermented

foods is milk kefir

Kefir is a fermented food originating from Eastern Europe These little cauliflower like structures are living lsquofriendlyrsquo microbial cultures that go into milk and fermenting over 24-72 hours produce kefir yoghurt Kefir is the ultimate probiotic (lsquofriendlyrsquo

microorganisms including bacteria) for your gut and whole body It has been shown to be far more

effective than tablet probiotics6 and can colonise the gut with friendly bacteria7 Kefir has also been shown to

prevent candida growth8 improve lactose intolerance9 prevent stomach bugs10 and stomach ulcers11 improve blood

pressure12 and osteoporosis13 It can help improve your immune system14 and may suppress cancer cells1516

For those who have an absolute allergy to cowrsquos milk canrsquot tolerate kefir or are vegan sauerkraut is a good alternative

2 E A T B A C T E R I A

Kefir is the ultimate superfood for your health improving your immune system and colonising your gut with friendly bacteriahellip

Having made home-made kefir daily for the last 8 years for our whole family and having given kefir cultures to thousands of patients we have seen the improvement in gut and immune system health with this wonderful probiotic many timeshellip

Kefir 3 S K I P B R E A K FA S T

Breakfast is not the most important meal of the dayhellipunless you are pregnant under 16 or have a medical condition which you need to eat regularly for

Fasting has been shown to have immense benefits to our health We werenrsquot designed to have convenience food on hand and regular meals 3 times a day In the past we would have to find our food or would have had times when food wasnrsquot abundant and so would have periods without much to eat

Our bodies are designed to go through short periods without food and it is actually good for us Fasting allows our body to break down any excess fat17 get rid of toxins stabilises our blood sugar18 and blood pressure19 Evidence now shows us fasting may reduce the risk of diabetes18 cancer20 and even Alzheimerrsquos21 It may even help you live longer22

The problem for us and many others is that options like the 52 diet (fasting for 2 days a week) and more radically alternate day fasting is that it feels unpleasant Fasting 2 days every week made us begin to hate 2 days a week (we love food) and we just wanted to go back to bed Luckily there is another easy and more workable option called scheduled eating This type of fasting has many of the same benefits23 and basically means that you extend the overnight fast every day

Eat all your food in an 8 hour windowhellip

This leaves 16 hours of fasting basically if you stop eating at 7pm in the evening you can eat again at 11am the next day if it is 8pm then you can eat again at 12pm and so on It is important to remember to still drink water (or black coffee or herbal tea) in this fasting period

Not only have we practised scheduled eating ourselves for the last 4 years (excluding Dr Jessrsquos pregnancy) and seen the real-life benefits to our energy blood sugar control and concentration but we have seen these benefits in many of our patients

3 4

4 E A T A R A I N B O W

Eat as many different colours of natural food as possible to make sure you get a wide range of essential nutrientshellip

We donrsquot mean Skittlesreg Plants are naturally all colours of the rainbow and beautiful but did you know all these colours have different health benefits The pigments that create the colour are many different phytochemicals (plant chemicals) called carotenoids and have been shown to help eye health improve brain function and heart health and may help to prevent cancer24 They also contain differing levels of different vitamins and minerals essential for our health For example green vegetables have been shown to reduce blood pressure25 purpleblue berries support eye health26 brown and white mushrooms can reduce the risk of cancer27 The best way to get the widest range of nutrients is easy to remember get as many different colours as possible on your plate every day We aim for 3-4 different coloured vegetables at every meal

It also makes a difference to these nutrients and our health benefits when we look at whether fruit and vegetables are processed (eg tinned or canned) The more a natural food is processed the less nutrients it has and the less benefit on our health28 There are more vitamins and minerals and much lower levels of toxic pesticides in organic fruit and vegetables29

5 6

5B E P R E S E N T

Have you ever noticed how much more time you seem to have if you lose your phone or turn off the TV amp computer The very real problem of smart-phone addiction escapism into TV computer games and social media can cause us to lose touch with the art of being a human lsquobeingrsquo and not a human lsquodoingrsquo Time poverty is cited as the reason we canrsquot exercise cook or socialise with friends but how much time do we lose into an over-stimulating world

Mindfulness and meditation is as simple as being present in your body without distraction and concentrating on your breathing and your body position They have been shown to reduce anxiety stress and depression33 and can help brain function and decision making34

If you find sitting quietly difficult then take inspiration from the Japanese practice of forest bathing called Shinrin-yoku - they found simply walking and spending time in forests among trees can reduce inflammation35 improve blood pressure36 and reduce stress37

Sometimes we get so caught up in everything that we need to lsquodorsquo that we forget to just enjoy beinghellip

We can be as guilty as anyone of getting lost in computer work or on phones or instagram but we try to find time every day to engage with the natural world around us That might be walking to pick up a child from school and stopping to look at trees and flowers Time spent gardening or a walk once a week in a park We try to have meals with no smartphones in sight and smile and engage with our family and friends and people we meet The emotional and social connections with others - and with nature - are key to long term happiness

4 E A T A R A I N B O W

Eat as many different colours of natural food as possible to make sure you get a wide range of essential nutrientshellip

We donrsquot mean Skittlesreg Plants are naturally all colours of the rainbow and beautiful but did you know all these colours have different health benefits The pigments that create the colour are many different phytochemicals (plant chemicals) called carotenoids and have been shown to help eye health improve brain function and heart health and may help to prevent cancer24 They also contain differing levels of different vitamins and minerals essential for our health For example green vegetables have been shown to reduce blood pressure25 purpleblue berries support eye health26 brown and white mushrooms can reduce the risk of cancer27 The best way to get the widest range of nutrients is easy to remember get as many different colours as possible on your plate every day We aim for 3-4 different coloured vegetables at every meal

It also makes a difference to these nutrients and our health benefits when we look at whether fruit and vegetables are processed (eg tinned or canned) The more a natural food is processed the less nutrients it has and the less benefit on our health28 There are more vitamins and minerals and much lower levels of toxic pesticides in organic fruit and vegetables29

5 6

5B E P R E S E N T

Have you ever noticed how much more time you seem to have if you lose your phone or turn off the TV amp computer The very real problem of smart-phone addiction escapism into TV computer games and social media can cause us to lose touch with the art of being a human lsquobeingrsquo and not a human lsquodoingrsquo Time poverty is cited as the reason we canrsquot exercise cook or socialise with friends but how much time do we lose into an over-stimulating world

Mindfulness and meditation is as simple as being present in your body without distraction and concentrating on your breathing and your body position They have been shown to reduce anxiety stress and depression33 and can help brain function and decision making34

If you find sitting quietly difficult then take inspiration from the Japanese practice of forest bathing called Shinrin-yoku - they found simply walking and spending time in forests among trees can reduce inflammation35 improve blood pressure36 and reduce stress37

Sometimes we get so caught up in everything that we need to lsquodorsquo that we forget to just enjoy beinghellip

We can be as guilty as anyone of getting lost in computer work or on phones or instagram but we try to find time every day to engage with the natural world around us That might be walking to pick up a child from school and stopping to look at trees and flowers Time spent gardening or a walk once a week in a park We try to have meals with no smartphones in sight and smile and engage with our family and friends and people we meet The emotional and social connections with others - and with nature - are key to long term happiness

6

7 8

Your core muscles are the muscles of your pelvis lower back hips and abdomen Unfortunately our sedentary lifestyle change in posture with electronic gadgets and the stress of modern lifestyle can lead to a weak core This can cause poor posture back pain poor balance hernias and lack of co-ordination

Good posture also improves your co-ordination30 opens your lungs so you breathe better31 improves the function of your brain and nervous system32

Exercise that strengthens and develops your core is very important for long term health

Visit wwwthenaturaldoctorscomposture-quiz to find out what posture type you are and how to strengthen your core

Your core muscles are like the foundations of a building If they are strong they hold the rest of your body stable in good posture and prevent pain in your back or neckhellip

G E T T O T H E C O R E

W H Y T H E N AT U R A L D O C T O R S

Sisters Dr Jess amp Dr Xandra (Chiropractor) have seen tens of thousands of patients in their natural health practice over the last 11 years As a medical doctor medical herbalist traditional Chinese herbalist acupuncturist homeopath and kinesiologist Dr Jess has a passion for functional medicine natural health herbs and nutrition Xandra has seen more patients as a Chiropractor in 12 years than many people see in a lifetime and is at the top of her field This extensive experience and their passion for natural health led to the creation of thenaturaldoctorscom and the first in a series of expert health programs

Perfect Posture is an online program designed to match you to the right posture type so you can correct and maintain your posture and healthhellip

TAKE THE QUIZNOW amp FIND OUT

WHAT POSTURE TYPEYOU ARE

wwwthenaturaldoctorscomposture-quiz

6

7 8

Your core muscles are the muscles of your pelvis lower back hips and abdomen Unfortunately our sedentary lifestyle change in posture with electronic gadgets and the stress of modern lifestyle can lead to a weak core This can cause poor posture back pain poor balance hernias and lack of co-ordination

Good posture also improves your co-ordination30 opens your lungs so you breathe better31 improves the function of your brain and nervous system32

Exercise that strengthens and develops your core is very important for long term health

Visit wwwthenaturaldoctorscomposture-quiz to find out what posture type you are and how to strengthen your core

Your core muscles are like the foundations of a building If they are strong they hold the rest of your body stable in good posture and prevent pain in your back or neckhellip

G E T T O T H E C O R E

W H Y T H E N AT U R A L D O C T O R S

Sisters Dr Jess amp Dr Xandra (Chiropractor) have seen tens of thousands of patients in their natural health practice over the last 11 years As a medical doctor medical herbalist traditional Chinese herbalist acupuncturist homeopath and kinesiologist Dr Jess has a passion for functional medicine natural health herbs and nutrition Xandra has seen more patients as a Chiropractor in 12 years than many people see in a lifetime and is at the top of her field This extensive experience and their passion for natural health led to the creation of thenaturaldoctorscom and the first in a series of expert health programs

Perfect Posture is an online program designed to match you to the right posture type so you can correct and maintain your posture and healthhellip

TAKE THE QUIZNOW amp FIND OUT

WHAT POSTURE TYPEYOU ARE

wwwthenaturaldoctorscomposture-quiz

1 Haskins CP et al (2018) Meateggs full-fat dairy and nutritional boogeymen Does the way in which animals are raised affect health differently in humans Crit Rev Food Sci Nutr Apr 191-11 [Epub ahead of print] httpsdoiorg1010801040839820181465888

2 Gaucheron F (2011) Milk and dairy products a unique micronutrient combination J Am Coll Nutr 30(5 Suppl 1)400S-9S httpswwwncbinlmnihgovpubmed220816853 Tallima H et al (2018) Arachidonic acid Physiological roles and potential health benefits - A Review Journal of Advanced Research 11 May 2018 33-41 httpsdoiorg101016jjare

2017110044 Ebrahimi-Mameghani M et al (2016) Conjugated linoleic acid improves glycemic response lipid profile and oxidative stress in obese patients with non-alcoholic fatty liver disease

Croat Med 57(4)331-42 httpswwwncbinlmnihgovpubmed275865485 Murru E et al (2018) Dietary Conjugated Linoleic Acid-Enriched Cheeses Influence the Levels of Circulating n-3 Highly Unsaturated Fatty Acids in Humans Int J Mol Sci 19(6) https

wwwncbinlmnihgovpubmed298917846 httpwwwbbccoukprogrammesarticles5YD3qzlNrQZtTqYzvwh3d40can-i-alter-my-gut-bacteria-and-improve-my-health7 Wang S et al (2012) Fermented milk supplemented with probiotics and prebiotics can effectively alter the intestinal microbiota and immunity of host animals J Dairy Sci 95(9)4813-22

httpswwwncbinlmnihgovpubmed229168858 Carasi P (2014) Safety characterization and antimicrobial properties of kefir-isolated Lactobacillus kefiri Biomed Res Int 2014208974 httpswwwncbinlmnihgovpubmed249553469 Steven R Hertzler (2003) Kefir improves lactose digestion and tolerance in adults with lactose maldigestion J Am Diet Assoc103(5)582-7 httpswwwncbinlmnihgovpubmed

1272821610 Bakken JS (2014) Staggered and tapered antibiotic withdrawal with administration of kefir for recurrent Clostridium difficile infection Clin Infect Dis 59(6)858-61 https

wwwncbinlmnihgovpubmed2491765811 Sachdeva A et al (2014) Efficacy of fermented milk and whey proteins in Helicobacter pylori eradication a review World J Gastroenterol 20(3)724-37 httpswwwncbinlmnihgov

pubmed2457474612 Dong JY et al (2013) Effect of probiotic fermented milk on blood pressure a meta-analysis of randomised controlled trials Br J Nutr 110(7)1188-94 httpswwwncbinlmnihgov

pubmed2382350213 Chen HL et al (2015) Kefir improves bone mass and microarchitecture in an ovariectomized rat model of postmenopausal osteoporosis Osteoporos Int 26(2)589-99 https

wwwncbinlmnihgovpubmed2527829814 Ashraf R (2014) Immune system stimulation by probiotic microorganisms Crit Rev Food Sci Nutr 54(7)938-56 httpswwwncbinlmnihgovpubmed2449907215 Khoury N et al (2014) Kefir exhibits anti-proliferative and pro-apoptotic effects on colon adenocarcinoma cells with no significant effects on cell migration and invasion Int J Oncol

45(5)2117-27 httpswwwncbinlmnihgovpubmed2518920316 Ghoneum M (2014) Apoptotic effect of a novel kefir product PFT on multidrug-resistant myeloid leukemia cells via a hole-piercing mechanism Int J Oncol 44(3)830-7 https

wwwncbinlmnihgovpubmed2443061317 Varady K Intermittent versus daily calorie restriction which diet regimen is more effective for weight loss Obes Rev 201112(7)593-601httpswwwncbinlmnihgovpubmed2141086518 Baronsky A et al (2014) Intermittent fasting combines with calorie restriction for type 2 diabetes prevention a review of human findings Transl res 164(4) 302-11 https

wwwncbinlmnihgovpubmed2499361519 Lempel M et al (2012) Intermittent fasting combined with calorie restriction is effective for weight loss and cardio-protection in obese women Nutr J 1198 https

wwwncbinlmnihgovpubmed2317132020 Rogozina O et al (2013)The protective effect of intermittent calorie restriction on mammary tumorgenesis is not compromised by consumption of a high fat diet during referring

Breast Cancer Rs Treat 138(2)395406 httpswwwncbinlmnihgovpubmed2344681121 Halagappa V et al (2007) Intermittent fasting ameliorates age-related behavioural deficits in the triple-transgenic mouse model of Alzheimerrsquos disease Neurobiol Dis 26(1)212-20

httpswwwncbinlmnihgovpubmed1730698222 Brown J (2014) Can restricting calories help you to live longer Post Reprod Health 20(1)16-18 httpswwwncbinlmnihgovpubmed2487977523 Stote KS et al (2007) A controlled trial of reduced meal frequency without caloric restriction in healthy normal-weight middle-aged adults Am J Clin Nutr 85(4)981-8 https

wwwncbinlmnihgovpubmed1741309624 Eggersdorfer M et al (2018)Carotenoids in human health Arch Biochem Biophys 65218-26 httpswwwncbinlmnihgovpubmed2988529125 Ashworth A (2015) High-nitrate vegetable diet increases plasma nitrate and nitrite concentrations and reduces blood pressure in healthy women Public Health Nutr(14)2669-78

httpswwwncbinlmnihgovpubmed2568374826 Kait W et al (2014)Blueberry effects on dark vision and recovery after photobleaching placebo-controlled crossover studies J Agric Food Chem 62(46)11180-9https

wwwncbinlmnihgovpubmed2533578127 Twardowski P et al (2015) A phase I trial of mushroom powder in patients with biochemically recurrent prostate cancer Roles of cytokines and myeloid-derived suppressor cells for

Agaricus bisporus-induced prostate-specific antigen responsesCancer 121(17)2942-50 httpswwwncbinlmnihgovpubmed2598917928 Brookie KL et al (2018) Intake of Raw Fruits and Vegetables Is Associated With Better Mental Health Than Intake of Processed Fruits and Vegetables Front Psychol 9487https

wwwncbinlmnihgovpubmed2969275029 Barański M et al (2014) Higher antioxidant and lower cadmium concentrations and lower incidence of pesticide residues in organically grown crops a systematic literature review and

meta-analyses Br J Nutr 12(5)794-811 httpswwwncbinlmnihgovpubmed2496810330 Han J et al (2016) Effects of forward head posture on forced vital capacity and respiratory muscles activity Journal of Physical Therapy Science 28(1) p 128ndash13131 Yong M S Lee H Y amp Lee M Y (2016) Correlation between head posture and proprioceptive function in the cervical region Journal of Physical Therapy Science 28(3) 85732 Cohen RG Vasavada AN Wiest MM et al (2016) Mobility and Upright Posture Are Associated with Different Aspects of Cognition in Older Adults Front Aging NeuroSci 8 257

httpswwwncbinlmnihgovpmcarticlesPMC509914533 Sundquist et al (2018) Long-term improvements after mindfulness-based group therapy of depression anxiety and stress and adjustment disorders A randomized controlled trial Early

Interv Psychiatry doi 101111eip12715 httpswwwncbinlmnihgovpubmed2996837134 Li Y et al (2018) The Effect of Mindfulness Training on Proactive and Reactive Cognitive Control Front Psychol 91002 httpswwwncbinlmnihgovpubmed2997389735 Mao GX et al (2012) Effects of short-term forest bathing on human health in a broad-leaved evergreen forest in Zhejiang Province China Biomed Environ Sci 25(3)317-24 https

wwwncbinlmnihgovpubmed2284058336 Mao GX et al (2012) Therapeutic effect of forest bathing on human hypertension in the elderly J Cardiol 60(6)495-502 httpswwwncbinlmnihgovpubmed2294809237 Hansen MM et al (2017) Shinrin-Yoku (Forest Bathing) and Nature Therapy A State-of-the-Art Review Int J Environ Res Public Health14(8)pii E851 httpswwwncbinlmnihgov

pubmed28788101

REFERENCES

4 E A T A R A I N B O W

Eat as many different colours of natural food as possible to make sure you get a wide range of essential nutrientshellip

We donrsquot mean Skittlesreg Plants are naturally all colours of the rainbow and beautiful but did you know all these colours have different health benefits The pigments that create the colour are many different phytochemicals (plant chemicals) called carotenoids and have been shown to help eye health improve brain function and heart health and may help to prevent cancer24 They also contain differing levels of different vitamins and minerals essential for our health For example green vegetables have been shown to reduce blood pressure25 purpleblue berries support eye health26 brown and white mushrooms can reduce the risk of cancer27 The best way to get the widest range of nutrients is easy to remember get as many different colours as possible on your plate every day We aim for 3-4 different coloured vegetables at every meal

It also makes a difference to these nutrients and our health benefits when we look at whether fruit and vegetables are processed (eg tinned or canned) The more a natural food is processed the less nutrients it has and the less benefit on our health28 There are more vitamins and minerals and much lower levels of toxic pesticides in organic fruit and vegetables29

5 6

5B E P R E S E N T

Have you ever noticed how much more time you seem to have if you lose your phone or turn off the TV amp computer The very real problem of smart-phone addiction escapism into TV computer games and social media can cause us to lose touch with the art of being a human lsquobeingrsquo and not a human lsquodoingrsquo Time poverty is cited as the reason we canrsquot exercise cook or socialise with friends but how much time do we lose into an over-stimulating world

Mindfulness and meditation is as simple as being present in your body without distraction and concentrating on your breathing and your body position They have been shown to reduce anxiety stress and depression33 and can help brain function and decision making34

If you find sitting quietly difficult then take inspiration from the Japanese practice of forest bathing called Shinrin-yoku - they found simply walking and spending time in forests among trees can reduce inflammation35 improve blood pressure36 and reduce stress37

Sometimes we get so caught up in everything that we need to lsquodorsquo that we forget to just enjoy beinghellip

We can be as guilty as anyone of getting lost in computer work or on phones or instagram but we try to find time every day to engage with the natural world around us That might be walking to pick up a child from school and stopping to look at trees and flowers Time spent gardening or a walk once a week in a park We try to have meals with no smartphones in sight and smile and engage with our family and friends and people we meet The emotional and social connections with others - and with nature - are key to long term happiness

4 E A T A R A I N B O W

Eat as many different colours of natural food as possible to make sure you get a wide range of essential nutrientshellip

We donrsquot mean Skittlesreg Plants are naturally all colours of the rainbow and beautiful but did you know all these colours have different health benefits The pigments that create the colour are many different phytochemicals (plant chemicals) called carotenoids and have been shown to help eye health improve brain function and heart health and may help to prevent cancer24 They also contain differing levels of different vitamins and minerals essential for our health For example green vegetables have been shown to reduce blood pressure25 purpleblue berries support eye health26 brown and white mushrooms can reduce the risk of cancer27 The best way to get the widest range of nutrients is easy to remember get as many different colours as possible on your plate every day We aim for 3-4 different coloured vegetables at every meal

It also makes a difference to these nutrients and our health benefits when we look at whether fruit and vegetables are processed (eg tinned or canned) The more a natural food is processed the less nutrients it has and the less benefit on our health28 There are more vitamins and minerals and much lower levels of toxic pesticides in organic fruit and vegetables29

5 6

5B E P R E S E N T

Have you ever noticed how much more time you seem to have if you lose your phone or turn off the TV amp computer The very real problem of smart-phone addiction escapism into TV computer games and social media can cause us to lose touch with the art of being a human lsquobeingrsquo and not a human lsquodoingrsquo Time poverty is cited as the reason we canrsquot exercise cook or socialise with friends but how much time do we lose into an over-stimulating world

Mindfulness and meditation is as simple as being present in your body without distraction and concentrating on your breathing and your body position They have been shown to reduce anxiety stress and depression33 and can help brain function and decision making34

If you find sitting quietly difficult then take inspiration from the Japanese practice of forest bathing called Shinrin-yoku - they found simply walking and spending time in forests among trees can reduce inflammation35 improve blood pressure36 and reduce stress37

Sometimes we get so caught up in everything that we need to lsquodorsquo that we forget to just enjoy beinghellip

We can be as guilty as anyone of getting lost in computer work or on phones or instagram but we try to find time every day to engage with the natural world around us That might be walking to pick up a child from school and stopping to look at trees and flowers Time spent gardening or a walk once a week in a park We try to have meals with no smartphones in sight and smile and engage with our family and friends and people we meet The emotional and social connections with others - and with nature - are key to long term happiness

6

7 8

Your core muscles are the muscles of your pelvis lower back hips and abdomen Unfortunately our sedentary lifestyle change in posture with electronic gadgets and the stress of modern lifestyle can lead to a weak core This can cause poor posture back pain poor balance hernias and lack of co-ordination

Good posture also improves your co-ordination30 opens your lungs so you breathe better31 improves the function of your brain and nervous system32

Exercise that strengthens and develops your core is very important for long term health

Visit wwwthenaturaldoctorscomposture-quiz to find out what posture type you are and how to strengthen your core

Your core muscles are like the foundations of a building If they are strong they hold the rest of your body stable in good posture and prevent pain in your back or neckhellip

G E T T O T H E C O R E

W H Y T H E N AT U R A L D O C T O R S

Sisters Dr Jess amp Dr Xandra (Chiropractor) have seen tens of thousands of patients in their natural health practice over the last 11 years As a medical doctor medical herbalist traditional Chinese herbalist acupuncturist homeopath and kinesiologist Dr Jess has a passion for functional medicine natural health herbs and nutrition Xandra has seen more patients as a Chiropractor in 12 years than many people see in a lifetime and is at the top of her field This extensive experience and their passion for natural health led to the creation of thenaturaldoctorscom and the first in a series of expert health programs

Perfect Posture is an online program designed to match you to the right posture type so you can correct and maintain your posture and healthhellip

TAKE THE QUIZNOW amp FIND OUT

WHAT POSTURE TYPEYOU ARE

wwwthenaturaldoctorscomposture-quiz

6

7 8

Your core muscles are the muscles of your pelvis lower back hips and abdomen Unfortunately our sedentary lifestyle change in posture with electronic gadgets and the stress of modern lifestyle can lead to a weak core This can cause poor posture back pain poor balance hernias and lack of co-ordination

Good posture also improves your co-ordination30 opens your lungs so you breathe better31 improves the function of your brain and nervous system32

Exercise that strengthens and develops your core is very important for long term health

Visit wwwthenaturaldoctorscomposture-quiz to find out what posture type you are and how to strengthen your core

Your core muscles are like the foundations of a building If they are strong they hold the rest of your body stable in good posture and prevent pain in your back or neckhellip

G E T T O T H E C O R E

W H Y T H E N AT U R A L D O C T O R S

Sisters Dr Jess amp Dr Xandra (Chiropractor) have seen tens of thousands of patients in their natural health practice over the last 11 years As a medical doctor medical herbalist traditional Chinese herbalist acupuncturist homeopath and kinesiologist Dr Jess has a passion for functional medicine natural health herbs and nutrition Xandra has seen more patients as a Chiropractor in 12 years than many people see in a lifetime and is at the top of her field This extensive experience and their passion for natural health led to the creation of thenaturaldoctorscom and the first in a series of expert health programs

Perfect Posture is an online program designed to match you to the right posture type so you can correct and maintain your posture and healthhellip

TAKE THE QUIZNOW amp FIND OUT

WHAT POSTURE TYPEYOU ARE

wwwthenaturaldoctorscomposture-quiz

1 Haskins CP et al (2018) Meateggs full-fat dairy and nutritional boogeymen Does the way in which animals are raised affect health differently in humans Crit Rev Food Sci Nutr Apr 191-11 [Epub ahead of print] httpsdoiorg1010801040839820181465888

2 Gaucheron F (2011) Milk and dairy products a unique micronutrient combination J Am Coll Nutr 30(5 Suppl 1)400S-9S httpswwwncbinlmnihgovpubmed220816853 Tallima H et al (2018) Arachidonic acid Physiological roles and potential health benefits - A Review Journal of Advanced Research 11 May 2018 33-41 httpsdoiorg101016jjare

2017110044 Ebrahimi-Mameghani M et al (2016) Conjugated linoleic acid improves glycemic response lipid profile and oxidative stress in obese patients with non-alcoholic fatty liver disease

Croat Med 57(4)331-42 httpswwwncbinlmnihgovpubmed275865485 Murru E et al (2018) Dietary Conjugated Linoleic Acid-Enriched Cheeses Influence the Levels of Circulating n-3 Highly Unsaturated Fatty Acids in Humans Int J Mol Sci 19(6) https

wwwncbinlmnihgovpubmed298917846 httpwwwbbccoukprogrammesarticles5YD3qzlNrQZtTqYzvwh3d40can-i-alter-my-gut-bacteria-and-improve-my-health7 Wang S et al (2012) Fermented milk supplemented with probiotics and prebiotics can effectively alter the intestinal microbiota and immunity of host animals J Dairy Sci 95(9)4813-22

httpswwwncbinlmnihgovpubmed229168858 Carasi P (2014) Safety characterization and antimicrobial properties of kefir-isolated Lactobacillus kefiri Biomed Res Int 2014208974 httpswwwncbinlmnihgovpubmed249553469 Steven R Hertzler (2003) Kefir improves lactose digestion and tolerance in adults with lactose maldigestion J Am Diet Assoc103(5)582-7 httpswwwncbinlmnihgovpubmed

1272821610 Bakken JS (2014) Staggered and tapered antibiotic withdrawal with administration of kefir for recurrent Clostridium difficile infection Clin Infect Dis 59(6)858-61 https

wwwncbinlmnihgovpubmed2491765811 Sachdeva A et al (2014) Efficacy of fermented milk and whey proteins in Helicobacter pylori eradication a review World J Gastroenterol 20(3)724-37 httpswwwncbinlmnihgov

pubmed2457474612 Dong JY et al (2013) Effect of probiotic fermented milk on blood pressure a meta-analysis of randomised controlled trials Br J Nutr 110(7)1188-94 httpswwwncbinlmnihgov

pubmed2382350213 Chen HL et al (2015) Kefir improves bone mass and microarchitecture in an ovariectomized rat model of postmenopausal osteoporosis Osteoporos Int 26(2)589-99 https

wwwncbinlmnihgovpubmed2527829814 Ashraf R (2014) Immune system stimulation by probiotic microorganisms Crit Rev Food Sci Nutr 54(7)938-56 httpswwwncbinlmnihgovpubmed2449907215 Khoury N et al (2014) Kefir exhibits anti-proliferative and pro-apoptotic effects on colon adenocarcinoma cells with no significant effects on cell migration and invasion Int J Oncol

45(5)2117-27 httpswwwncbinlmnihgovpubmed2518920316 Ghoneum M (2014) Apoptotic effect of a novel kefir product PFT on multidrug-resistant myeloid leukemia cells via a hole-piercing mechanism Int J Oncol 44(3)830-7 https

wwwncbinlmnihgovpubmed2443061317 Varady K Intermittent versus daily calorie restriction which diet regimen is more effective for weight loss Obes Rev 201112(7)593-601httpswwwncbinlmnihgovpubmed2141086518 Baronsky A et al (2014) Intermittent fasting combines with calorie restriction for type 2 diabetes prevention a review of human findings Transl res 164(4) 302-11 https

wwwncbinlmnihgovpubmed2499361519 Lempel M et al (2012) Intermittent fasting combined with calorie restriction is effective for weight loss and cardio-protection in obese women Nutr J 1198 https

wwwncbinlmnihgovpubmed2317132020 Rogozina O et al (2013)The protective effect of intermittent calorie restriction on mammary tumorgenesis is not compromised by consumption of a high fat diet during referring

Breast Cancer Rs Treat 138(2)395406 httpswwwncbinlmnihgovpubmed2344681121 Halagappa V et al (2007) Intermittent fasting ameliorates age-related behavioural deficits in the triple-transgenic mouse model of Alzheimerrsquos disease Neurobiol Dis 26(1)212-20

httpswwwncbinlmnihgovpubmed1730698222 Brown J (2014) Can restricting calories help you to live longer Post Reprod Health 20(1)16-18 httpswwwncbinlmnihgovpubmed2487977523 Stote KS et al (2007) A controlled trial of reduced meal frequency without caloric restriction in healthy normal-weight middle-aged adults Am J Clin Nutr 85(4)981-8 https

wwwncbinlmnihgovpubmed1741309624 Eggersdorfer M et al (2018)Carotenoids in human health Arch Biochem Biophys 65218-26 httpswwwncbinlmnihgovpubmed2988529125 Ashworth A (2015) High-nitrate vegetable diet increases plasma nitrate and nitrite concentrations and reduces blood pressure in healthy women Public Health Nutr(14)2669-78

httpswwwncbinlmnihgovpubmed2568374826 Kait W et al (2014)Blueberry effects on dark vision and recovery after photobleaching placebo-controlled crossover studies J Agric Food Chem 62(46)11180-9https

wwwncbinlmnihgovpubmed2533578127 Twardowski P et al (2015) A phase I trial of mushroom powder in patients with biochemically recurrent prostate cancer Roles of cytokines and myeloid-derived suppressor cells for

Agaricus bisporus-induced prostate-specific antigen responsesCancer 121(17)2942-50 httpswwwncbinlmnihgovpubmed2598917928 Brookie KL et al (2018) Intake of Raw Fruits and Vegetables Is Associated With Better Mental Health Than Intake of Processed Fruits and Vegetables Front Psychol 9487https

wwwncbinlmnihgovpubmed2969275029 Barański M et al (2014) Higher antioxidant and lower cadmium concentrations and lower incidence of pesticide residues in organically grown crops a systematic literature review and

meta-analyses Br J Nutr 12(5)794-811 httpswwwncbinlmnihgovpubmed2496810330 Han J et al (2016) Effects of forward head posture on forced vital capacity and respiratory muscles activity Journal of Physical Therapy Science 28(1) p 128ndash13131 Yong M S Lee H Y amp Lee M Y (2016) Correlation between head posture and proprioceptive function in the cervical region Journal of Physical Therapy Science 28(3) 85732 Cohen RG Vasavada AN Wiest MM et al (2016) Mobility and Upright Posture Are Associated with Different Aspects of Cognition in Older Adults Front Aging NeuroSci 8 257

httpswwwncbinlmnihgovpmcarticlesPMC509914533 Sundquist et al (2018) Long-term improvements after mindfulness-based group therapy of depression anxiety and stress and adjustment disorders A randomized controlled trial Early

Interv Psychiatry doi 101111eip12715 httpswwwncbinlmnihgovpubmed2996837134 Li Y et al (2018) The Effect of Mindfulness Training on Proactive and Reactive Cognitive Control Front Psychol 91002 httpswwwncbinlmnihgovpubmed2997389735 Mao GX et al (2012) Effects of short-term forest bathing on human health in a broad-leaved evergreen forest in Zhejiang Province China Biomed Environ Sci 25(3)317-24 https

wwwncbinlmnihgovpubmed2284058336 Mao GX et al (2012) Therapeutic effect of forest bathing on human hypertension in the elderly J Cardiol 60(6)495-502 httpswwwncbinlmnihgovpubmed2294809237 Hansen MM et al (2017) Shinrin-Yoku (Forest Bathing) and Nature Therapy A State-of-the-Art Review Int J Environ Res Public Health14(8)pii E851 httpswwwncbinlmnihgov

pubmed28788101

REFERENCES

4 E A T A R A I N B O W

Eat as many different colours of natural food as possible to make sure you get a wide range of essential nutrientshellip

We donrsquot mean Skittlesreg Plants are naturally all colours of the rainbow and beautiful but did you know all these colours have different health benefits The pigments that create the colour are many different phytochemicals (plant chemicals) called carotenoids and have been shown to help eye health improve brain function and heart health and may help to prevent cancer24 They also contain differing levels of different vitamins and minerals essential for our health For example green vegetables have been shown to reduce blood pressure25 purpleblue berries support eye health26 brown and white mushrooms can reduce the risk of cancer27 The best way to get the widest range of nutrients is easy to remember get as many different colours as possible on your plate every day We aim for 3-4 different coloured vegetables at every meal

It also makes a difference to these nutrients and our health benefits when we look at whether fruit and vegetables are processed (eg tinned or canned) The more a natural food is processed the less nutrients it has and the less benefit on our health28 There are more vitamins and minerals and much lower levels of toxic pesticides in organic fruit and vegetables29

5 6

5B E P R E S E N T

Have you ever noticed how much more time you seem to have if you lose your phone or turn off the TV amp computer The very real problem of smart-phone addiction escapism into TV computer games and social media can cause us to lose touch with the art of being a human lsquobeingrsquo and not a human lsquodoingrsquo Time poverty is cited as the reason we canrsquot exercise cook or socialise with friends but how much time do we lose into an over-stimulating world

Mindfulness and meditation is as simple as being present in your body without distraction and concentrating on your breathing and your body position They have been shown to reduce anxiety stress and depression33 and can help brain function and decision making34

If you find sitting quietly difficult then take inspiration from the Japanese practice of forest bathing called Shinrin-yoku - they found simply walking and spending time in forests among trees can reduce inflammation35 improve blood pressure36 and reduce stress37

Sometimes we get so caught up in everything that we need to lsquodorsquo that we forget to just enjoy beinghellip

We can be as guilty as anyone of getting lost in computer work or on phones or instagram but we try to find time every day to engage with the natural world around us That might be walking to pick up a child from school and stopping to look at trees and flowers Time spent gardening or a walk once a week in a park We try to have meals with no smartphones in sight and smile and engage with our family and friends and people we meet The emotional and social connections with others - and with nature - are key to long term happiness

6

7 8

Your core muscles are the muscles of your pelvis lower back hips and abdomen Unfortunately our sedentary lifestyle change in posture with electronic gadgets and the stress of modern lifestyle can lead to a weak core This can cause poor posture back pain poor balance hernias and lack of co-ordination

Good posture also improves your co-ordination30 opens your lungs so you breathe better31 improves the function of your brain and nervous system32

Exercise that strengthens and develops your core is very important for long term health

Visit wwwthenaturaldoctorscomposture-quiz to find out what posture type you are and how to strengthen your core

Your core muscles are like the foundations of a building If they are strong they hold the rest of your body stable in good posture and prevent pain in your back or neckhellip

G E T T O T H E C O R E

W H Y T H E N AT U R A L D O C T O R S

Sisters Dr Jess amp Dr Xandra (Chiropractor) have seen tens of thousands of patients in their natural health practice over the last 11 years As a medical doctor medical herbalist traditional Chinese herbalist acupuncturist homeopath and kinesiologist Dr Jess has a passion for functional medicine natural health herbs and nutrition Xandra has seen more patients as a Chiropractor in 12 years than many people see in a lifetime and is at the top of her field This extensive experience and their passion for natural health led to the creation of thenaturaldoctorscom and the first in a series of expert health programs

Perfect Posture is an online program designed to match you to the right posture type so you can correct and maintain your posture and healthhellip

TAKE THE QUIZNOW amp FIND OUT

WHAT POSTURE TYPEYOU ARE

wwwthenaturaldoctorscomposture-quiz

6

7 8

Your core muscles are the muscles of your pelvis lower back hips and abdomen Unfortunately our sedentary lifestyle change in posture with electronic gadgets and the stress of modern lifestyle can lead to a weak core This can cause poor posture back pain poor balance hernias and lack of co-ordination

Good posture also improves your co-ordination30 opens your lungs so you breathe better31 improves the function of your brain and nervous system32

Exercise that strengthens and develops your core is very important for long term health

Visit wwwthenaturaldoctorscomposture-quiz to find out what posture type you are and how to strengthen your core

Your core muscles are like the foundations of a building If they are strong they hold the rest of your body stable in good posture and prevent pain in your back or neckhellip

G E T T O T H E C O R E

W H Y T H E N AT U R A L D O C T O R S

Sisters Dr Jess amp Dr Xandra (Chiropractor) have seen tens of thousands of patients in their natural health practice over the last 11 years As a medical doctor medical herbalist traditional Chinese herbalist acupuncturist homeopath and kinesiologist Dr Jess has a passion for functional medicine natural health herbs and nutrition Xandra has seen more patients as a Chiropractor in 12 years than many people see in a lifetime and is at the top of her field This extensive experience and their passion for natural health led to the creation of thenaturaldoctorscom and the first in a series of expert health programs

Perfect Posture is an online program designed to match you to the right posture type so you can correct and maintain your posture and healthhellip

TAKE THE QUIZNOW amp FIND OUT

WHAT POSTURE TYPEYOU ARE

wwwthenaturaldoctorscomposture-quiz

1 Haskins CP et al (2018) Meateggs full-fat dairy and nutritional boogeymen Does the way in which animals are raised affect health differently in humans Crit Rev Food Sci Nutr Apr 191-11 [Epub ahead of print] httpsdoiorg1010801040839820181465888

2 Gaucheron F (2011) Milk and dairy products a unique micronutrient combination J Am Coll Nutr 30(5 Suppl 1)400S-9S httpswwwncbinlmnihgovpubmed220816853 Tallima H et al (2018) Arachidonic acid Physiological roles and potential health benefits - A Review Journal of Advanced Research 11 May 2018 33-41 httpsdoiorg101016jjare

2017110044 Ebrahimi-Mameghani M et al (2016) Conjugated linoleic acid improves glycemic response lipid profile and oxidative stress in obese patients with non-alcoholic fatty liver disease

Croat Med 57(4)331-42 httpswwwncbinlmnihgovpubmed275865485 Murru E et al (2018) Dietary Conjugated Linoleic Acid-Enriched Cheeses Influence the Levels of Circulating n-3 Highly Unsaturated Fatty Acids in Humans Int J Mol Sci 19(6) https

wwwncbinlmnihgovpubmed298917846 httpwwwbbccoukprogrammesarticles5YD3qzlNrQZtTqYzvwh3d40can-i-alter-my-gut-bacteria-and-improve-my-health7 Wang S et al (2012) Fermented milk supplemented with probiotics and prebiotics can effectively alter the intestinal microbiota and immunity of host animals J Dairy Sci 95(9)4813-22

httpswwwncbinlmnihgovpubmed229168858 Carasi P (2014) Safety characterization and antimicrobial properties of kefir-isolated Lactobacillus kefiri Biomed Res Int 2014208974 httpswwwncbinlmnihgovpubmed249553469 Steven R Hertzler (2003) Kefir improves lactose digestion and tolerance in adults with lactose maldigestion J Am Diet Assoc103(5)582-7 httpswwwncbinlmnihgovpubmed

1272821610 Bakken JS (2014) Staggered and tapered antibiotic withdrawal with administration of kefir for recurrent Clostridium difficile infection Clin Infect Dis 59(6)858-61 https

wwwncbinlmnihgovpubmed2491765811 Sachdeva A et al (2014) Efficacy of fermented milk and whey proteins in Helicobacter pylori eradication a review World J Gastroenterol 20(3)724-37 httpswwwncbinlmnihgov

pubmed2457474612 Dong JY et al (2013) Effect of probiotic fermented milk on blood pressure a meta-analysis of randomised controlled trials Br J Nutr 110(7)1188-94 httpswwwncbinlmnihgov

pubmed2382350213 Chen HL et al (2015) Kefir improves bone mass and microarchitecture in an ovariectomized rat model of postmenopausal osteoporosis Osteoporos Int 26(2)589-99 https

wwwncbinlmnihgovpubmed2527829814 Ashraf R (2014) Immune system stimulation by probiotic microorganisms Crit Rev Food Sci Nutr 54(7)938-56 httpswwwncbinlmnihgovpubmed2449907215 Khoury N et al (2014) Kefir exhibits anti-proliferative and pro-apoptotic effects on colon adenocarcinoma cells with no significant effects on cell migration and invasion Int J Oncol

45(5)2117-27 httpswwwncbinlmnihgovpubmed2518920316 Ghoneum M (2014) Apoptotic effect of a novel kefir product PFT on multidrug-resistant myeloid leukemia cells via a hole-piercing mechanism Int J Oncol 44(3)830-7 https

wwwncbinlmnihgovpubmed2443061317 Varady K Intermittent versus daily calorie restriction which diet regimen is more effective for weight loss Obes Rev 201112(7)593-601httpswwwncbinlmnihgovpubmed2141086518 Baronsky A et al (2014) Intermittent fasting combines with calorie restriction for type 2 diabetes prevention a review of human findings Transl res 164(4) 302-11 https

wwwncbinlmnihgovpubmed2499361519 Lempel M et al (2012) Intermittent fasting combined with calorie restriction is effective for weight loss and cardio-protection in obese women Nutr J 1198 https

wwwncbinlmnihgovpubmed2317132020 Rogozina O et al (2013)The protective effect of intermittent calorie restriction on mammary tumorgenesis is not compromised by consumption of a high fat diet during referring

Breast Cancer Rs Treat 138(2)395406 httpswwwncbinlmnihgovpubmed2344681121 Halagappa V et al (2007) Intermittent fasting ameliorates age-related behavioural deficits in the triple-transgenic mouse model of Alzheimerrsquos disease Neurobiol Dis 26(1)212-20

httpswwwncbinlmnihgovpubmed1730698222 Brown J (2014) Can restricting calories help you to live longer Post Reprod Health 20(1)16-18 httpswwwncbinlmnihgovpubmed2487977523 Stote KS et al (2007) A controlled trial of reduced meal frequency without caloric restriction in healthy normal-weight middle-aged adults Am J Clin Nutr 85(4)981-8 https

wwwncbinlmnihgovpubmed1741309624 Eggersdorfer M et al (2018)Carotenoids in human health Arch Biochem Biophys 65218-26 httpswwwncbinlmnihgovpubmed2988529125 Ashworth A (2015) High-nitrate vegetable diet increases plasma nitrate and nitrite concentrations and reduces blood pressure in healthy women Public Health Nutr(14)2669-78

httpswwwncbinlmnihgovpubmed2568374826 Kait W et al (2014)Blueberry effects on dark vision and recovery after photobleaching placebo-controlled crossover studies J Agric Food Chem 62(46)11180-9https

wwwncbinlmnihgovpubmed2533578127 Twardowski P et al (2015) A phase I trial of mushroom powder in patients with biochemically recurrent prostate cancer Roles of cytokines and myeloid-derived suppressor cells for

Agaricus bisporus-induced prostate-specific antigen responsesCancer 121(17)2942-50 httpswwwncbinlmnihgovpubmed2598917928 Brookie KL et al (2018) Intake of Raw Fruits and Vegetables Is Associated With Better Mental Health Than Intake of Processed Fruits and Vegetables Front Psychol 9487https

wwwncbinlmnihgovpubmed2969275029 Barański M et al (2014) Higher antioxidant and lower cadmium concentrations and lower incidence of pesticide residues in organically grown crops a systematic literature review and

meta-analyses Br J Nutr 12(5)794-811 httpswwwncbinlmnihgovpubmed2496810330 Han J et al (2016) Effects of forward head posture on forced vital capacity and respiratory muscles activity Journal of Physical Therapy Science 28(1) p 128ndash13131 Yong M S Lee H Y amp Lee M Y (2016) Correlation between head posture and proprioceptive function in the cervical region Journal of Physical Therapy Science 28(3) 85732 Cohen RG Vasavada AN Wiest MM et al (2016) Mobility and Upright Posture Are Associated with Different Aspects of Cognition in Older Adults Front Aging NeuroSci 8 257

httpswwwncbinlmnihgovpmcarticlesPMC509914533 Sundquist et al (2018) Long-term improvements after mindfulness-based group therapy of depression anxiety and stress and adjustment disorders A randomized controlled trial Early

Interv Psychiatry doi 101111eip12715 httpswwwncbinlmnihgovpubmed2996837134 Li Y et al (2018) The Effect of Mindfulness Training on Proactive and Reactive Cognitive Control Front Psychol 91002 httpswwwncbinlmnihgovpubmed2997389735 Mao GX et al (2012) Effects of short-term forest bathing on human health in a broad-leaved evergreen forest in Zhejiang Province China Biomed Environ Sci 25(3)317-24 https

wwwncbinlmnihgovpubmed2284058336 Mao GX et al (2012) Therapeutic effect of forest bathing on human hypertension in the elderly J Cardiol 60(6)495-502 httpswwwncbinlmnihgovpubmed2294809237 Hansen MM et al (2017) Shinrin-Yoku (Forest Bathing) and Nature Therapy A State-of-the-Art Review Int J Environ Res Public Health14(8)pii E851 httpswwwncbinlmnihgov

pubmed28788101

REFERENCES

6

7 8

Your core muscles are the muscles of your pelvis lower back hips and abdomen Unfortunately our sedentary lifestyle change in posture with electronic gadgets and the stress of modern lifestyle can lead to a weak core This can cause poor posture back pain poor balance hernias and lack of co-ordination

Good posture also improves your co-ordination30 opens your lungs so you breathe better31 improves the function of your brain and nervous system32

Exercise that strengthens and develops your core is very important for long term health

Visit wwwthenaturaldoctorscomposture-quiz to find out what posture type you are and how to strengthen your core

Your core muscles are like the foundations of a building If they are strong they hold the rest of your body stable in good posture and prevent pain in your back or neckhellip

G E T T O T H E C O R E

W H Y T H E N AT U R A L D O C T O R S

Sisters Dr Jess amp Dr Xandra (Chiropractor) have seen tens of thousands of patients in their natural health practice over the last 11 years As a medical doctor medical herbalist traditional Chinese herbalist acupuncturist homeopath and kinesiologist Dr Jess has a passion for functional medicine natural health herbs and nutrition Xandra has seen more patients as a Chiropractor in 12 years than many people see in a lifetime and is at the top of her field This extensive experience and their passion for natural health led to the creation of thenaturaldoctorscom and the first in a series of expert health programs

Perfect Posture is an online program designed to match you to the right posture type so you can correct and maintain your posture and healthhellip

TAKE THE QUIZNOW amp FIND OUT

WHAT POSTURE TYPEYOU ARE

wwwthenaturaldoctorscomposture-quiz

6

7 8

Your core muscles are the muscles of your pelvis lower back hips and abdomen Unfortunately our sedentary lifestyle change in posture with electronic gadgets and the stress of modern lifestyle can lead to a weak core This can cause poor posture back pain poor balance hernias and lack of co-ordination

Good posture also improves your co-ordination30 opens your lungs so you breathe better31 improves the function of your brain and nervous system32

Exercise that strengthens and develops your core is very important for long term health

Visit wwwthenaturaldoctorscomposture-quiz to find out what posture type you are and how to strengthen your core

Your core muscles are like the foundations of a building If they are strong they hold the rest of your body stable in good posture and prevent pain in your back or neckhellip

G E T T O T H E C O R E

W H Y T H E N AT U R A L D O C T O R S

Sisters Dr Jess amp Dr Xandra (Chiropractor) have seen tens of thousands of patients in their natural health practice over the last 11 years As a medical doctor medical herbalist traditional Chinese herbalist acupuncturist homeopath and kinesiologist Dr Jess has a passion for functional medicine natural health herbs and nutrition Xandra has seen more patients as a Chiropractor in 12 years than many people see in a lifetime and is at the top of her field This extensive experience and their passion for natural health led to the creation of thenaturaldoctorscom and the first in a series of expert health programs

Perfect Posture is an online program designed to match you to the right posture type so you can correct and maintain your posture and healthhellip

TAKE THE QUIZNOW amp FIND OUT

WHAT POSTURE TYPEYOU ARE

wwwthenaturaldoctorscomposture-quiz

1 Haskins CP et al (2018) Meateggs full-fat dairy and nutritional boogeymen Does the way in which animals are raised affect health differently in humans Crit Rev Food Sci Nutr Apr 191-11 [Epub ahead of print] httpsdoiorg1010801040839820181465888

2 Gaucheron F (2011) Milk and dairy products a unique micronutrient combination J Am Coll Nutr 30(5 Suppl 1)400S-9S httpswwwncbinlmnihgovpubmed220816853 Tallima H et al (2018) Arachidonic acid Physiological roles and potential health benefits - A Review Journal of Advanced Research 11 May 2018 33-41 httpsdoiorg101016jjare

2017110044 Ebrahimi-Mameghani M et al (2016) Conjugated linoleic acid improves glycemic response lipid profile and oxidative stress in obese patients with non-alcoholic fatty liver disease

Croat Med 57(4)331-42 httpswwwncbinlmnihgovpubmed275865485 Murru E et al (2018) Dietary Conjugated Linoleic Acid-Enriched Cheeses Influence the Levels of Circulating n-3 Highly Unsaturated Fatty Acids in Humans Int J Mol Sci 19(6) https

wwwncbinlmnihgovpubmed298917846 httpwwwbbccoukprogrammesarticles5YD3qzlNrQZtTqYzvwh3d40can-i-alter-my-gut-bacteria-and-improve-my-health7 Wang S et al (2012) Fermented milk supplemented with probiotics and prebiotics can effectively alter the intestinal microbiota and immunity of host animals J Dairy Sci 95(9)4813-22

httpswwwncbinlmnihgovpubmed229168858 Carasi P (2014) Safety characterization and antimicrobial properties of kefir-isolated Lactobacillus kefiri Biomed Res Int 2014208974 httpswwwncbinlmnihgovpubmed249553469 Steven R Hertzler (2003) Kefir improves lactose digestion and tolerance in adults with lactose maldigestion J Am Diet Assoc103(5)582-7 httpswwwncbinlmnihgovpubmed

1272821610 Bakken JS (2014) Staggered and tapered antibiotic withdrawal with administration of kefir for recurrent Clostridium difficile infection Clin Infect Dis 59(6)858-61 https

wwwncbinlmnihgovpubmed2491765811 Sachdeva A et al (2014) Efficacy of fermented milk and whey proteins in Helicobacter pylori eradication a review World J Gastroenterol 20(3)724-37 httpswwwncbinlmnihgov

pubmed2457474612 Dong JY et al (2013) Effect of probiotic fermented milk on blood pressure a meta-analysis of randomised controlled trials Br J Nutr 110(7)1188-94 httpswwwncbinlmnihgov

pubmed2382350213 Chen HL et al (2015) Kefir improves bone mass and microarchitecture in an ovariectomized rat model of postmenopausal osteoporosis Osteoporos Int 26(2)589-99 https

wwwncbinlmnihgovpubmed2527829814 Ashraf R (2014) Immune system stimulation by probiotic microorganisms Crit Rev Food Sci Nutr 54(7)938-56 httpswwwncbinlmnihgovpubmed2449907215 Khoury N et al (2014) Kefir exhibits anti-proliferative and pro-apoptotic effects on colon adenocarcinoma cells with no significant effects on cell migration and invasion Int J Oncol

45(5)2117-27 httpswwwncbinlmnihgovpubmed2518920316 Ghoneum M (2014) Apoptotic effect of a novel kefir product PFT on multidrug-resistant myeloid leukemia cells via a hole-piercing mechanism Int J Oncol 44(3)830-7 https

wwwncbinlmnihgovpubmed2443061317 Varady K Intermittent versus daily calorie restriction which diet regimen is more effective for weight loss Obes Rev 201112(7)593-601httpswwwncbinlmnihgovpubmed2141086518 Baronsky A et al (2014) Intermittent fasting combines with calorie restriction for type 2 diabetes prevention a review of human findings Transl res 164(4) 302-11 https

wwwncbinlmnihgovpubmed2499361519 Lempel M et al (2012) Intermittent fasting combined with calorie restriction is effective for weight loss and cardio-protection in obese women Nutr J 1198 https

wwwncbinlmnihgovpubmed2317132020 Rogozina O et al (2013)The protective effect of intermittent calorie restriction on mammary tumorgenesis is not compromised by consumption of a high fat diet during referring

Breast Cancer Rs Treat 138(2)395406 httpswwwncbinlmnihgovpubmed2344681121 Halagappa V et al (2007) Intermittent fasting ameliorates age-related behavioural deficits in the triple-transgenic mouse model of Alzheimerrsquos disease Neurobiol Dis 26(1)212-20

httpswwwncbinlmnihgovpubmed1730698222 Brown J (2014) Can restricting calories help you to live longer Post Reprod Health 20(1)16-18 httpswwwncbinlmnihgovpubmed2487977523 Stote KS et al (2007) A controlled trial of reduced meal frequency without caloric restriction in healthy normal-weight middle-aged adults Am J Clin Nutr 85(4)981-8 https

wwwncbinlmnihgovpubmed1741309624 Eggersdorfer M et al (2018)Carotenoids in human health Arch Biochem Biophys 65218-26 httpswwwncbinlmnihgovpubmed2988529125 Ashworth A (2015) High-nitrate vegetable diet increases plasma nitrate and nitrite concentrations and reduces blood pressure in healthy women Public Health Nutr(14)2669-78

httpswwwncbinlmnihgovpubmed2568374826 Kait W et al (2014)Blueberry effects on dark vision and recovery after photobleaching placebo-controlled crossover studies J Agric Food Chem 62(46)11180-9https

wwwncbinlmnihgovpubmed2533578127 Twardowski P et al (2015) A phase I trial of mushroom powder in patients with biochemically recurrent prostate cancer Roles of cytokines and myeloid-derived suppressor cells for

Agaricus bisporus-induced prostate-specific antigen responsesCancer 121(17)2942-50 httpswwwncbinlmnihgovpubmed2598917928 Brookie KL et al (2018) Intake of Raw Fruits and Vegetables Is Associated With Better Mental Health Than Intake of Processed Fruits and Vegetables Front Psychol 9487https

wwwncbinlmnihgovpubmed2969275029 Barański M et al (2014) Higher antioxidant and lower cadmium concentrations and lower incidence of pesticide residues in organically grown crops a systematic literature review and

meta-analyses Br J Nutr 12(5)794-811 httpswwwncbinlmnihgovpubmed2496810330 Han J et al (2016) Effects of forward head posture on forced vital capacity and respiratory muscles activity Journal of Physical Therapy Science 28(1) p 128ndash13131 Yong M S Lee H Y amp Lee M Y (2016) Correlation between head posture and proprioceptive function in the cervical region Journal of Physical Therapy Science 28(3) 85732 Cohen RG Vasavada AN Wiest MM et al (2016) Mobility and Upright Posture Are Associated with Different Aspects of Cognition in Older Adults Front Aging NeuroSci 8 257

httpswwwncbinlmnihgovpmcarticlesPMC509914533 Sundquist et al (2018) Long-term improvements after mindfulness-based group therapy of depression anxiety and stress and adjustment disorders A randomized controlled trial Early

Interv Psychiatry doi 101111eip12715 httpswwwncbinlmnihgovpubmed2996837134 Li Y et al (2018) The Effect of Mindfulness Training on Proactive and Reactive Cognitive Control Front Psychol 91002 httpswwwncbinlmnihgovpubmed2997389735 Mao GX et al (2012) Effects of short-term forest bathing on human health in a broad-leaved evergreen forest in Zhejiang Province China Biomed Environ Sci 25(3)317-24 https

wwwncbinlmnihgovpubmed2284058336 Mao GX et al (2012) Therapeutic effect of forest bathing on human hypertension in the elderly J Cardiol 60(6)495-502 httpswwwncbinlmnihgovpubmed2294809237 Hansen MM et al (2017) Shinrin-Yoku (Forest Bathing) and Nature Therapy A State-of-the-Art Review Int J Environ Res Public Health14(8)pii E851 httpswwwncbinlmnihgov

pubmed28788101

REFERENCES

6

7 8

Your core muscles are the muscles of your pelvis lower back hips and abdomen Unfortunately our sedentary lifestyle change in posture with electronic gadgets and the stress of modern lifestyle can lead to a weak core This can cause poor posture back pain poor balance hernias and lack of co-ordination

Good posture also improves your co-ordination30 opens your lungs so you breathe better31 improves the function of your brain and nervous system32

Exercise that strengthens and develops your core is very important for long term health

Visit wwwthenaturaldoctorscomposture-quiz to find out what posture type you are and how to strengthen your core

Your core muscles are like the foundations of a building If they are strong they hold the rest of your body stable in good posture and prevent pain in your back or neckhellip

G E T T O T H E C O R E

W H Y T H E N AT U R A L D O C T O R S

Sisters Dr Jess amp Dr Xandra (Chiropractor) have seen tens of thousands of patients in their natural health practice over the last 11 years As a medical doctor medical herbalist traditional Chinese herbalist acupuncturist homeopath and kinesiologist Dr Jess has a passion for functional medicine natural health herbs and nutrition Xandra has seen more patients as a Chiropractor in 12 years than many people see in a lifetime and is at the top of her field This extensive experience and their passion for natural health led to the creation of thenaturaldoctorscom and the first in a series of expert health programs

Perfect Posture is an online program designed to match you to the right posture type so you can correct and maintain your posture and healthhellip

TAKE THE QUIZNOW amp FIND OUT

WHAT POSTURE TYPEYOU ARE

wwwthenaturaldoctorscomposture-quiz

1 Haskins CP et al (2018) Meateggs full-fat dairy and nutritional boogeymen Does the way in which animals are raised affect health differently in humans Crit Rev Food Sci Nutr Apr 191-11 [Epub ahead of print] httpsdoiorg1010801040839820181465888

2 Gaucheron F (2011) Milk and dairy products a unique micronutrient combination J Am Coll Nutr 30(5 Suppl 1)400S-9S httpswwwncbinlmnihgovpubmed220816853 Tallima H et al (2018) Arachidonic acid Physiological roles and potential health benefits - A Review Journal of Advanced Research 11 May 2018 33-41 httpsdoiorg101016jjare

2017110044 Ebrahimi-Mameghani M et al (2016) Conjugated linoleic acid improves glycemic response lipid profile and oxidative stress in obese patients with non-alcoholic fatty liver disease

Croat Med 57(4)331-42 httpswwwncbinlmnihgovpubmed275865485 Murru E et al (2018) Dietary Conjugated Linoleic Acid-Enriched Cheeses Influence the Levels of Circulating n-3 Highly Unsaturated Fatty Acids in Humans Int J Mol Sci 19(6) https

wwwncbinlmnihgovpubmed298917846 httpwwwbbccoukprogrammesarticles5YD3qzlNrQZtTqYzvwh3d40can-i-alter-my-gut-bacteria-and-improve-my-health7 Wang S et al (2012) Fermented milk supplemented with probiotics and prebiotics can effectively alter the intestinal microbiota and immunity of host animals J Dairy Sci 95(9)4813-22

httpswwwncbinlmnihgovpubmed229168858 Carasi P (2014) Safety characterization and antimicrobial properties of kefir-isolated Lactobacillus kefiri Biomed Res Int 2014208974 httpswwwncbinlmnihgovpubmed249553469 Steven R Hertzler (2003) Kefir improves lactose digestion and tolerance in adults with lactose maldigestion J Am Diet Assoc103(5)582-7 httpswwwncbinlmnihgovpubmed

1272821610 Bakken JS (2014) Staggered and tapered antibiotic withdrawal with administration of kefir for recurrent Clostridium difficile infection Clin Infect Dis 59(6)858-61 https

wwwncbinlmnihgovpubmed2491765811 Sachdeva A et al (2014) Efficacy of fermented milk and whey proteins in Helicobacter pylori eradication a review World J Gastroenterol 20(3)724-37 httpswwwncbinlmnihgov

pubmed2457474612 Dong JY et al (2013) Effect of probiotic fermented milk on blood pressure a meta-analysis of randomised controlled trials Br J Nutr 110(7)1188-94 httpswwwncbinlmnihgov

pubmed2382350213 Chen HL et al (2015) Kefir improves bone mass and microarchitecture in an ovariectomized rat model of postmenopausal osteoporosis Osteoporos Int 26(2)589-99 https

wwwncbinlmnihgovpubmed2527829814 Ashraf R (2014) Immune system stimulation by probiotic microorganisms Crit Rev Food Sci Nutr 54(7)938-56 httpswwwncbinlmnihgovpubmed2449907215 Khoury N et al (2014) Kefir exhibits anti-proliferative and pro-apoptotic effects on colon adenocarcinoma cells with no significant effects on cell migration and invasion Int J Oncol

45(5)2117-27 httpswwwncbinlmnihgovpubmed2518920316 Ghoneum M (2014) Apoptotic effect of a novel kefir product PFT on multidrug-resistant myeloid leukemia cells via a hole-piercing mechanism Int J Oncol 44(3)830-7 https

wwwncbinlmnihgovpubmed2443061317 Varady K Intermittent versus daily calorie restriction which diet regimen is more effective for weight loss Obes Rev 201112(7)593-601httpswwwncbinlmnihgovpubmed2141086518 Baronsky A et al (2014) Intermittent fasting combines with calorie restriction for type 2 diabetes prevention a review of human findings Transl res 164(4) 302-11 https

wwwncbinlmnihgovpubmed2499361519 Lempel M et al (2012) Intermittent fasting combined with calorie restriction is effective for weight loss and cardio-protection in obese women Nutr J 1198 https

wwwncbinlmnihgovpubmed2317132020 Rogozina O et al (2013)The protective effect of intermittent calorie restriction on mammary tumorgenesis is not compromised by consumption of a high fat diet during referring

Breast Cancer Rs Treat 138(2)395406 httpswwwncbinlmnihgovpubmed2344681121 Halagappa V et al (2007) Intermittent fasting ameliorates age-related behavioural deficits in the triple-transgenic mouse model of Alzheimerrsquos disease Neurobiol Dis 26(1)212-20

httpswwwncbinlmnihgovpubmed1730698222 Brown J (2014) Can restricting calories help you to live longer Post Reprod Health 20(1)16-18 httpswwwncbinlmnihgovpubmed2487977523 Stote KS et al (2007) A controlled trial of reduced meal frequency without caloric restriction in healthy normal-weight middle-aged adults Am J Clin Nutr 85(4)981-8 https

wwwncbinlmnihgovpubmed1741309624 Eggersdorfer M et al (2018)Carotenoids in human health Arch Biochem Biophys 65218-26 httpswwwncbinlmnihgovpubmed2988529125 Ashworth A (2015) High-nitrate vegetable diet increases plasma nitrate and nitrite concentrations and reduces blood pressure in healthy women Public Health Nutr(14)2669-78

httpswwwncbinlmnihgovpubmed2568374826 Kait W et al (2014)Blueberry effects on dark vision and recovery after photobleaching placebo-controlled crossover studies J Agric Food Chem 62(46)11180-9https

wwwncbinlmnihgovpubmed2533578127 Twardowski P et al (2015) A phase I trial of mushroom powder in patients with biochemically recurrent prostate cancer Roles of cytokines and myeloid-derived suppressor cells for

Agaricus bisporus-induced prostate-specific antigen responsesCancer 121(17)2942-50 httpswwwncbinlmnihgovpubmed2598917928 Brookie KL et al (2018) Intake of Raw Fruits and Vegetables Is Associated With Better Mental Health Than Intake of Processed Fruits and Vegetables Front Psychol 9487https

wwwncbinlmnihgovpubmed2969275029 Barański M et al (2014) Higher antioxidant and lower cadmium concentrations and lower incidence of pesticide residues in organically grown crops a systematic literature review and

meta-analyses Br J Nutr 12(5)794-811 httpswwwncbinlmnihgovpubmed2496810330 Han J et al (2016) Effects of forward head posture on forced vital capacity and respiratory muscles activity Journal of Physical Therapy Science 28(1) p 128ndash13131 Yong M S Lee H Y amp Lee M Y (2016) Correlation between head posture and proprioceptive function in the cervical region Journal of Physical Therapy Science 28(3) 85732 Cohen RG Vasavada AN Wiest MM et al (2016) Mobility and Upright Posture Are Associated with Different Aspects of Cognition in Older Adults Front Aging NeuroSci 8 257

httpswwwncbinlmnihgovpmcarticlesPMC509914533 Sundquist et al (2018) Long-term improvements after mindfulness-based group therapy of depression anxiety and stress and adjustment disorders A randomized controlled trial Early

Interv Psychiatry doi 101111eip12715 httpswwwncbinlmnihgovpubmed2996837134 Li Y et al (2018) The Effect of Mindfulness Training on Proactive and Reactive Cognitive Control Front Psychol 91002 httpswwwncbinlmnihgovpubmed2997389735 Mao GX et al (2012) Effects of short-term forest bathing on human health in a broad-leaved evergreen forest in Zhejiang Province China Biomed Environ Sci 25(3)317-24 https

wwwncbinlmnihgovpubmed2284058336 Mao GX et al (2012) Therapeutic effect of forest bathing on human hypertension in the elderly J Cardiol 60(6)495-502 httpswwwncbinlmnihgovpubmed2294809237 Hansen MM et al (2017) Shinrin-Yoku (Forest Bathing) and Nature Therapy A State-of-the-Art Review Int J Environ Res Public Health14(8)pii E851 httpswwwncbinlmnihgov

pubmed28788101

REFERENCES

1 Haskins CP et al (2018) Meateggs full-fat dairy and nutritional boogeymen Does the way in which animals are raised affect health differently in humans Crit Rev Food Sci Nutr Apr 191-11 [Epub ahead of print] httpsdoiorg1010801040839820181465888

2 Gaucheron F (2011) Milk and dairy products a unique micronutrient combination J Am Coll Nutr 30(5 Suppl 1)400S-9S httpswwwncbinlmnihgovpubmed220816853 Tallima H et al (2018) Arachidonic acid Physiological roles and potential health benefits - A Review Journal of Advanced Research 11 May 2018 33-41 httpsdoiorg101016jjare

2017110044 Ebrahimi-Mameghani M et al (2016) Conjugated linoleic acid improves glycemic response lipid profile and oxidative stress in obese patients with non-alcoholic fatty liver disease

Croat Med 57(4)331-42 httpswwwncbinlmnihgovpubmed275865485 Murru E et al (2018) Dietary Conjugated Linoleic Acid-Enriched Cheeses Influence the Levels of Circulating n-3 Highly Unsaturated Fatty Acids in Humans Int J Mol Sci 19(6) https

wwwncbinlmnihgovpubmed298917846 httpwwwbbccoukprogrammesarticles5YD3qzlNrQZtTqYzvwh3d40can-i-alter-my-gut-bacteria-and-improve-my-health7 Wang S et al (2012) Fermented milk supplemented with probiotics and prebiotics can effectively alter the intestinal microbiota and immunity of host animals J Dairy Sci 95(9)4813-22

httpswwwncbinlmnihgovpubmed229168858 Carasi P (2014) Safety characterization and antimicrobial properties of kefir-isolated Lactobacillus kefiri Biomed Res Int 2014208974 httpswwwncbinlmnihgovpubmed249553469 Steven R Hertzler (2003) Kefir improves lactose digestion and tolerance in adults with lactose maldigestion J Am Diet Assoc103(5)582-7 httpswwwncbinlmnihgovpubmed

1272821610 Bakken JS (2014) Staggered and tapered antibiotic withdrawal with administration of kefir for recurrent Clostridium difficile infection Clin Infect Dis 59(6)858-61 https

wwwncbinlmnihgovpubmed2491765811 Sachdeva A et al (2014) Efficacy of fermented milk and whey proteins in Helicobacter pylori eradication a review World J Gastroenterol 20(3)724-37 httpswwwncbinlmnihgov

pubmed2457474612 Dong JY et al (2013) Effect of probiotic fermented milk on blood pressure a meta-analysis of randomised controlled trials Br J Nutr 110(7)1188-94 httpswwwncbinlmnihgov

pubmed2382350213 Chen HL et al (2015) Kefir improves bone mass and microarchitecture in an ovariectomized rat model of postmenopausal osteoporosis Osteoporos Int 26(2)589-99 https

wwwncbinlmnihgovpubmed2527829814 Ashraf R (2014) Immune system stimulation by probiotic microorganisms Crit Rev Food Sci Nutr 54(7)938-56 httpswwwncbinlmnihgovpubmed2449907215 Khoury N et al (2014) Kefir exhibits anti-proliferative and pro-apoptotic effects on colon adenocarcinoma cells with no significant effects on cell migration and invasion Int J Oncol

45(5)2117-27 httpswwwncbinlmnihgovpubmed2518920316 Ghoneum M (2014) Apoptotic effect of a novel kefir product PFT on multidrug-resistant myeloid leukemia cells via a hole-piercing mechanism Int J Oncol 44(3)830-7 https

wwwncbinlmnihgovpubmed2443061317 Varady K Intermittent versus daily calorie restriction which diet regimen is more effective for weight loss Obes Rev 201112(7)593-601httpswwwncbinlmnihgovpubmed2141086518 Baronsky A et al (2014) Intermittent fasting combines with calorie restriction for type 2 diabetes prevention a review of human findings Transl res 164(4) 302-11 https

wwwncbinlmnihgovpubmed2499361519 Lempel M et al (2012) Intermittent fasting combined with calorie restriction is effective for weight loss and cardio-protection in obese women Nutr J 1198 https

wwwncbinlmnihgovpubmed2317132020 Rogozina O et al (2013)The protective effect of intermittent calorie restriction on mammary tumorgenesis is not compromised by consumption of a high fat diet during referring

Breast Cancer Rs Treat 138(2)395406 httpswwwncbinlmnihgovpubmed2344681121 Halagappa V et al (2007) Intermittent fasting ameliorates age-related behavioural deficits in the triple-transgenic mouse model of Alzheimerrsquos disease Neurobiol Dis 26(1)212-20

httpswwwncbinlmnihgovpubmed1730698222 Brown J (2014) Can restricting calories help you to live longer Post Reprod Health 20(1)16-18 httpswwwncbinlmnihgovpubmed2487977523 Stote KS et al (2007) A controlled trial of reduced meal frequency without caloric restriction in healthy normal-weight middle-aged adults Am J Clin Nutr 85(4)981-8 https

wwwncbinlmnihgovpubmed1741309624 Eggersdorfer M et al (2018)Carotenoids in human health Arch Biochem Biophys 65218-26 httpswwwncbinlmnihgovpubmed2988529125 Ashworth A (2015) High-nitrate vegetable diet increases plasma nitrate and nitrite concentrations and reduces blood pressure in healthy women Public Health Nutr(14)2669-78

httpswwwncbinlmnihgovpubmed2568374826 Kait W et al (2014)Blueberry effects on dark vision and recovery after photobleaching placebo-controlled crossover studies J Agric Food Chem 62(46)11180-9https

wwwncbinlmnihgovpubmed2533578127 Twardowski P et al (2015) A phase I trial of mushroom powder in patients with biochemically recurrent prostate cancer Roles of cytokines and myeloid-derived suppressor cells for

Agaricus bisporus-induced prostate-specific antigen responsesCancer 121(17)2942-50 httpswwwncbinlmnihgovpubmed2598917928 Brookie KL et al (2018) Intake of Raw Fruits and Vegetables Is Associated With Better Mental Health Than Intake of Processed Fruits and Vegetables Front Psychol 9487https

wwwncbinlmnihgovpubmed2969275029 Barański M et al (2014) Higher antioxidant and lower cadmium concentrations and lower incidence of pesticide residues in organically grown crops a systematic literature review and

meta-analyses Br J Nutr 12(5)794-811 httpswwwncbinlmnihgovpubmed2496810330 Han J et al (2016) Effects of forward head posture on forced vital capacity and respiratory muscles activity Journal of Physical Therapy Science 28(1) p 128ndash13131 Yong M S Lee H Y amp Lee M Y (2016) Correlation between head posture and proprioceptive function in the cervical region Journal of Physical Therapy Science 28(3) 85732 Cohen RG Vasavada AN Wiest MM et al (2016) Mobility and Upright Posture Are Associated with Different Aspects of Cognition in Older Adults Front Aging NeuroSci 8 257

httpswwwncbinlmnihgovpmcarticlesPMC509914533 Sundquist et al (2018) Long-term improvements after mindfulness-based group therapy of depression anxiety and stress and adjustment disorders A randomized controlled trial Early

Interv Psychiatry doi 101111eip12715 httpswwwncbinlmnihgovpubmed2996837134 Li Y et al (2018) The Effect of Mindfulness Training on Proactive and Reactive Cognitive Control Front Psychol 91002 httpswwwncbinlmnihgovpubmed2997389735 Mao GX et al (2012) Effects of short-term forest bathing on human health in a broad-leaved evergreen forest in Zhejiang Province China Biomed Environ Sci 25(3)317-24 https

wwwncbinlmnihgovpubmed2284058336 Mao GX et al (2012) Therapeutic effect of forest bathing on human hypertension in the elderly J Cardiol 60(6)495-502 httpswwwncbinlmnihgovpubmed2294809237 Hansen MM et al (2017) Shinrin-Yoku (Forest Bathing) and Nature Therapy A State-of-the-Art Review Int J Environ Res Public Health14(8)pii E851 httpswwwncbinlmnihgov

pubmed28788101

REFERENCES