Diet for Blood Type O

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Foods that are MOST BENEFICIAL to blood type O’s are;

Meats and other Animal Products;

The O blood type are able to tolerate the most amount of meat of all the bloood types.

Beef, buffalo, lamb, mutton, offal such as heart and liver, veal and venison. The more stressful your life and job or the more demanding your exercise program, the better quality protein you should eat, particularly grass-fed organic.

Eggs (unless of indigenous African descent)


Cod, herring, mackerel, Rainbow trout, Red snapper, Salmon, Sardine, Snapper, Sole, White perch, Whitefish, Yellow perch




Kale, collard greens, romaine lettuce, broccoli, spinach and silverbeet (These vegetables help blood clot, Type Os lack several clotting fractors and need vitamin K to assist in the process)

Artichoke (domestic and Jerusalem), Beet leaves, capsicums (especially red), chicory, dandelion, garlic, horseradish, kohlrabi, leeks, okra, onions, parsley, parsnips, sweet potatoes, pumpkin, seaweed and turnips.


Plums, prunes and figs. All dark red, blue and purple fruits, such as plums and blueberries, tend to cause an alkaline reaction the digestive tract, and therefore balance the high acidity of the Type Os digestive tract to reduce ulcers and irritations of the stomach lining.


Olive oil, flaxseed oil


Pumpkin seeds, and walnuts




Essene bread, and Ezekiel bread


Adzuki beans, Pinto beans and Black-eyed peas


Dulse, Kelp (bladderwrack) and other seaweeds and iodized salt as they are rich sources of iodine which is necessary to regulate the thyroid gland)

Parsley, curry, cayenne pepper as they sooth the digestive tracts of O’s.

Carob, black or white pepper and turmeric.


Plain soda water

Foods that are allowed, but not necessarily helpful to O’s;


Any meat except for those listed as not allowed (Type Os can efficiently digest and metabolize meats)


All kinds except those listed as not allowed. Cold-water fish are particularly good for Type Os. Many seafoods are also excellent sources of iodine, which regulates the thyroid function.


Butter, farmer, feta, mozzarella, goat cheese and soy milk.

O blood types should severely restrict the use of dairy products and eggs.


All kinds, including tomatoes, (tomatoes agglutinate all other blood types), except those listed as not allowed


Grapefruit, most berries

All kinds except those listed as not allowed .

Fruits are not only an important source of fiber, minerals and vitamins, but they can be an excellent alternative to bread and pasta for Type Os.


Canola oil, sesame oil (Type Os respond well to oils)


All kinds except those listed as not allowed. These foods should in no way take the place of high-protein meats, for O’s and as they are high in fat they may cause a problem if you are overweight.


Amaranth, barley, buckwheat, rice, kamut, kasha, millet, rye, spelt


Chocolate, honey, cocao



Foods that are NOT allowed,


Bacon, Ham, Goose, Pork


Barracuda, pickled herring, smoked salmon, caviar, octopus and squid.


All other dairy products and yoghurts

O blood types should severely restrict the use of dairy products and eggs.


Goitrogens, such as the Brassica family; Cabbage, Brussel sprouts, cauliflower, mustard greens, particularly when raw, as they inhibit thyroid function.

Alfalfa sprouts, Shiitake mushrooms and domestic mushrooms, fermented olives as they may aggravate the gut lining and are prone to mould which might aggravate hypersensitivity issues in an O.

Nightshade family, including; eggplant and potatoes as they may cause arthritic conditions in an O.

Corn, as it may affect the production of insulin, leading to obesity and diabetes in an O

Avocadoes and leeks.


Melons including rockmelon and honeydew as they have high mould counts which may aggravate allergies in the hypersensitive O type.

Oranges, mandarines, tangerines, strawberries, kiwis, lychees, blackberries and rhubarb as they may cause acidity in the already pro-acid stomach of an O.

Coconut and coconut containing products as O’s are extrememly sensitive to this fruit.


Corn oil, peanut oil, cottonseed oil, coconut oil and safflower oil


Brazil, Cashew, Chestnuts, Peanuts and Peanut butter,
Pistachio, Poppy seeds, Sunflower


All wheat products including; bulgur, durum, sprouted, white and whole-wheat, germ and bran, farina, couscous, seven-grains, spelt, or any products such as gluten flour, semolina, bread, pasta and noodles made with these grain products as O types don’t tolerate whole wheat products at all.

Corn, and corn flour, oat, oatbran and oat flour.


Bagels, Wheat, Corn muffins, English muffins, High-protein bread, Multigrain bread, Oat bran muffins, Pumpernickel, Sprouted wheat bread, Wheat bran muffins, Whole wheat
bread, spelt or kamut.


Cornflakes, Cornmeal, Cream of wheat, Mixed grain, Oat bran, Oatmeal, Wheat
bran, Wheat germ, Shredded Wheat, Weetbix, Vitabrits


Kidney beans, Navy beans, Lentils


Black and white pepper, vinegar, capers, cinnamon, cornstarch, corn syrup, nutmeg, vanilla as they irritate the lining of the O gut.


Tomato sauce (Ketchup), pickles, mayonnaise, relish


Beer, coffee, distilled liquor, black tea

Low Amine and Salicylate diet

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The itchy dirty dozen include;

  1. Dairy especially cow’s milk
  2. Grapes; wine (sorry!), sultanas,
  3. oranges and orange juice
  4. Kiwi fruit
  5. Soy sauce and Tamari
  6. Tomatoes, fresh, cooked and canned or in sauces
  7. Avocado
  8. Dark leafy greens (broccoli, spinach, kale, silverbeet, rocket, watercress, mesclun salad mix and wheatgrass juice.)
  9. Dried fruits
  10. Deli meats (bacon, ham, sausages, salami anythign made with preservatives, flavourings and nitrates)
  11. Corn and products containing corn
  12. Junk food such as lollies etc

For the first few weeks try to stick to the following list of allowable ingredients as much as  possible.


List of allowable ingredients;

Bananas (not sugar bananas)
Peeled fresh or tinned pear
Peeled fresh or tinned apple (not initially)

Iceberg lettuce
Cabbage; red & white
Cos letuce
Green string beans
Snow peas
Mung Bean sprouts
Spring Onions

Garlic (not imported)

Fresh beetroot (not initially)


Meat should be as fresh as possible, it’s usually better to buy it from the butcher, rather than the cryovac packed meat in the supermarkets as this may be weeks old.
Organic or at least free range will be best. Don’t keep leftovers.
Avoid the skin on chicken and the fat on all meat. If buying mince, ask the butcher for preservative free.

  • chicken,
  • turkey
  • lamb
  • beef

Bone Broth (this is a link to the recipe, just leave out the apple cider vinegar, tomatoes, carrots, onions, bay leaf and thyme);



Fresh white fish such as

  • flathead,
  • small fillets of Barramundi
  • dory,
  • bream
  • flounder
  • herring (fresh, not preserved in a jar)
  • lobster ($$!!)
  • oysters

Buckwheat (flour and pasta)
Brown or Basmati rice
Quinoa (not puffed)
Rolled oats
Oat or Rice bran

Linseeds/flaxseeds                                                                                                                                             Gluten free pasta

Biscuits or crackers;                                                                                                                       

Rye ryvita’s

Plain or wholegrain rice cracker and rice cakes
  • lentils
  • white beans such as cannelini or Lima

These can be canned or fresh and then soaked. Avoid kidney beans and broad beans

Chocolate replacement;

Carob powder or pieces


Rice bran oil
Ghee (after first week)
Flaxseed oil (refrigerated, organic, cold pressed, only used cold, never heated)
Rice malt syrup
Golden syrup
Vanilla bean
Carob powder or pieces

Real maple syrup (not maple flavour)

Non-dairy milk and yoghurt;
Almond milk
Soy milk (Soy milky is the closest to regular milk in flavour, although it can separate if heated too much)
Rooibos tea
Decaf coffee
Sample menu;


Start the day with warm water

Smoothies; have plain soy yoghurt with banana (not sugar bananas), red papaya (rather than pawpaw) and soy milky

Bircher muesli (grated or chopped pear rather than apple, no berries, dairy yoghurt or milk, dried fruit, no nuts  or dessicated or shaved coconut)

Porridge (with allowable ingredients only);

Decaf coffee with soy milky or Rooibos tea



Salad; iceberg lettuce with celery, red or white cabbage, sliced celery, mung beans and spring onions.

Cooked peeled white potatoes with green beans, chokoes and chives on the top.

Finely sliced cabbage is nice mixed through mashed potato.

Home made hash browns are good too.

Potato and leek soup,
Roast chicken (without the skin), with pasta and salad
Quinoa salad with freshly cooked meat and allowable salad ingredients
Rye crispbread, Sourdough wraps or rice cakes with meat, lettuce and other allowable vegetables
Fresh white fish fillets with potato bake (you can use non-dairy milk, leeks and garlic to make this) and salad from allowable vegetables
G.F Pasta with allowable ingredients


Same as lunch.

Keep a food diary while you’re on the restricted 2 or so weeks and then when you are re-introducing foods. Don’t start re-introducing foods until your eczema has cleared up.

Re-introducing other foods;
Re-introduce one food only at a time and wait 2 days, if no symptoms you can re-introduce the next. If there are symptoms, stop eating the food and wait until the symptoms have healed. Keep a record of which foods you can tolerate and which ones you can’t.
Histamine levels in food;
Salicylate levels in food;

Nightshades, food sensitivities, pain, autoimmune disease, IBS and leaky gut

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Do you struggle with food sensitivities, allergies, autoimmune disease, inflammatory bowel disease or leaky gut syndrome? There is a real possibility that certain vegetables may be exacerbating your symptoms.

So what are Nightshade Vegetables?

Nightshade vegetables are members of the Solanaceae family  and are completely healthy for most people, but for some they may cause immune reactions similar to wheat or dairy. They include;

  • Potatoes (NOT sweet potatoes)
  • Capsicum (including peppers such as; chilli and cayenne)
  • Tomatoes
  • Goji berries
  • Eggplant (aubergine)
  • Paprika
  • Pimentos (in olives)
  • Tamarillo’s
  • Nicotine in tobacco
  • Withania aka Ashwaganda (herb)

Symptoms of Nightshade sensitivity;

Not everyone has a problem with nightshades, but for those with leaky gut, auto-immune conditions, IBS and other gut-related issues, there may be signs of intolerance such as;

  • joint pain, particulalry bad for those with Osteo or Rheumatoid arthritis
  • fibromyalgia,
  • headaches,
  • digestive issues; nausea, bloating, flatulence, constipation, anaemia and poor food absorption
  • itching or reddening of the skin,
  • emotional reactions; depression, anxiety

What to do if you suspect an issue?

If you suffer from an autoimmune disease (especially rheumatoid arthritis or anything else that causes joint pain and inflammation), totally eliminating nightshade vegetables for one month, would be a good idea.

If you only suspect a slight sensitivity, it might be enough just to reduce the nightshade content of their diet, or reducing the levels of the worst offending chemicals by;

  • Peeling potatoes (as the alkaloids are mostly found in the skin)
  • Avoiding green and raw tomatoes and green and/or sprouting potatoes (unripe and raw nightshades are higher in alkaloids)


Why do they cause problems in some people?

Most of the evidence is anecdotal and although there’s no accepted proof, there are a number of theories, including;

  • Vitamin D form in Nightshades;

The very potent form of vitamin D3 found in nightshades may prevent proper calcium metabolism, causing calcium to be deposited in soft tissues and not in our bones. Excess calcium in soft tissues causes a stiffening and tightening of soft tissues and joints. It can also form bone spurs.

  • Alkaloids and Lectins

Alkaloids include; solanine (found in potatoes, especially green ones), nicotine (in varying amounts depending on the vegetable) and capsaicin (the chemical that gives chilli’s their heat).

These alkaloids work in the plant as a natural pesticide against bugs and mould that would otherwise attack the plant.

Although these compounds are toxic to pests, they’re are mostly tolerated by humans, particularly those with a healthy gut. Compromised gut health, especially in those suffering from an auto-immune condition, may start to notice a problem with them. Some of those alkaloids will stimulate an over-reaction of the immune system, definitely something to be avoided in those suffering from auto-immunity!

Another risk of these alkaloids, is that they may be damaging and irritating the cells lining the intestinal tract. This may exacerbate leaky gut which again triggers an autoimmune reaction as unprocessed proteins and toxins are able to leak through the lining of the gut wall into our bloodstream and therefore causes our bodies to attack them.

Lectins may also be part of the problem. Although all foods contain lectins; a lot of lectins are completely harmless, but there are others that irritate the gut. The lectins in nightshades may also be gut irritants in those that are sensitive which may set off the same leaky gut reaction as alkaloids.

  • Toxic or Beneficial?

Remeber, problems from these compounds will only arise in people who are sensitive to nightshades.

Those who have no issues with them, really shouldn’t stop eating them as there are considerable health benefits. For example, capsaicin in capsicums and chilli’s trigger a beneficial anti-inflammatory reaction in those that can tolerate it.

Like anything, what may be harmful in one person, may actually be beneficial in another!






Chicken Broth Low Allergy, Low Salicylate and Low Amines

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  • 6 litres of cold, filtered water or enough to cover the chicken (I recommend using a very large pot so you get lots of broth).
  • 2- 3 FRESH organic chicken carcasses and skin-less chicken meat (1kg of chicken in total). (skinless chicken is necessary to reduce histamines)
  • 2 onions, quartered (if salicylate intolerant, use leeks and spring onions)
  • 1-2 carrot, quartered (if salicylate intolerant, use swede)
  • 3 sticks of celery
  • Several sprigs of fresh thyme (omit if salicylate intolerant)
  • A bunch of parsley
  • A generous pinch of celtic, rock, Himalayan or sea salt
  • 2 tbsp apple cider vinegar (omit if salicylate intolerant)


  • Place the meat, water and vinegar in a large saucepan, cover with a lid and let stand for 30 minutes. This will give time to the vinegar to start drawing minerals from the bones into the water.
  • Bring to the boil.
  • Over the next half hour, a foam-like scum will rise to the surface. Skim it several times.
  • When no more foam is surfacing, add the vegetables, thyme and and salt and reduce heat to simmer.
  • Cook for 2-4 hours.
  • Ten minutes before the end add the parsley. This will increase the mineral content of the broth.
  • After cooking, remove carcasses and veggies with slotted spoon and strain into a container.
  • The broth can then be stored in pint-sized glass containers in the fridge. Chill well before freezing.

Vegetarian and Vegan “Bone Broth”

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Veggie stock

1 small onion, chopped
2 cloves of garlic, smashed
1 cup shiitake mushrooms, sliced (or regular if shiitake unavailable)
½ chilli, sliced (use more or less depending on how spicy you like it)
1 tablespoon coconut or rice bran oil                                                                                                          1 Tblespn of dried wakame reconstituted in a bowl of water
1 carrot, chopped
1 rib celery, chopped
5cm piece of ginger, peeled                                                                                                                           5cm piece of turmeric root                                                                                                                             1 bay leaf
2 1/2 litres water
1/2 cup loosely packed coriander leaves                                                                                                 1/4 cup fresh parsley, roughly chopped
1 cup spinach and/or kale
1 tspn sea salt
juice of ½ a lemon
Tamari to taste
1 Tblespn of organic light miso paste
1 tspn spirulina


  1. Heat the oil and sauté the onions, garlic, chilli and mushrooms together until soft.
  2. Drain the water off the wakame and combine with carrots, celery, ginger, turmeric and water in a pot, bring to a boil, and then simmer 45 minutes.
  3. Remove from heat and strain.
  4. Combine broth with sautéed mushroom mixture, coriander, spinach, kale, lemon juice, sea salt, tamari, miso and spirulina.
  5. Allow the heat of your broth to wilt the coriander, parsley, spinach and kale.
  6. Ladle into bowls or mugs and enjoy the spicy aroma of this fabulous gut-healing broth.


Histamine Levels and Allergies

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Sneezing with flower

Histamine is a natural substance produced by the body and is also present in many foods. It is released by the body during times of stress and allergy.

What is Histamine?

In an allergic response, an allergen stimulates the release of antibodies. Mast cells release histamine  which may cause one or more of the following symptoms:

  • Eyes to itch, burn, or become watery
  • Nose to itch, sneeze, and produce more mucus
  • Skin to itch, developing rashes or hives
  • Sinuses to become congested and cause headaches
  • Lungs to wheeze or have spasms
  • Stomach to experience cramps and diarrhoea


Histamine is a vasoactive amine which causes dilatation of the blood vessels (flushing, rashes, itching) and increased mucus production (runny nose, productive cough), and bronchoconstriction (wheezing, cough). Because histamine is contained in almost all body tissues, especially the lungs, nose, sinuses, skin, intestinal mucosa and certain blood cells (mast cells, basophils), it is able to cause a wide variety of symptoms.

The release of histamine can be caused by almost any allergen. Examples include inhalant allergens (ragweed pollen, dust mite, dander), drugs (penicillin, sulphur, aspirin), stinging insect venoms, and foods (egg, wheat, milk, fish, etc).

Histamine in Foods

There are many foods that contain histamine or cause the body to release histamine when ingested. These types of reactions are food intolerances, and are different from food allergy in that the immune system is not involved in the reaction. The symptoms, however, can be the same as a food allergy.

Foods that contain the chemical tyramine can trigger headaches. Foods that may have large amounts of tyramine include: fish, chocolate, alcoholic beverages, cheese, soy sauce, sauerkraut and processed meat.

Fermented foods may cause allergy symptoms because they are either rich in histamine or because yeast or mould is involved in the fermentation process.

To minimise histamine exposure eat;
  • Fruits and vegetables that are just ripe
  • Fish that has only been caught within 12 hours (it’s okay to then freeze it)
  • Meat that is freshly culled.

Safest cooking methods;

  • Baked, steamed, boiled or poached avoid char-grilling or BBQ’d foods
  • Don’t cook over 220 degrees celsius


  • Freeze on the day of purchase and eat within 30 days

High histamine level foods:

  • Fermented Alcohol such as; red wine, white wine, beer
  • Fermented foods such as; Kefir, Kombucha, home-made sauerkraut
  • Pickled or canned foods – supermarket sauerkrauts, pickled onions, gherkins etc, pickles
  • Matured/Aged cheeses
  • Processed and smoked meat products – salami, ham, sausages….
  • Meat that isn’t fresh, including meat in cryovac packs in the supermarket
  • Shellfish
  • Mackerel
  • Herrings
  • Anchovies
  • Chicken Skin
  • Eggplant
  • Beans and pulses – chickpeas, soy beans, peanuts, lentils, kidney beans,
  • Nuts – walnuts, cashew nuts
  • Chocolates and other cocoa based products (carob is okay)
  • Vinegar
  • Ready meals and processed and packaged foods
  • Salty snacks, sweets with preservatives and artificial colourings
  • Sour cream and buttermilk
  • Bread made with large amounts of yeast
  • Dessicated/shredded coconut
  • Seaweed

Histamine liberators: (these release naturally occuring histamine in the body)

  •  Most citrus fruits – lemons, limes, grapefruits, mandarines and oranges.
  • Other fruits include; all dried fruits, strawberries, kiwi, papaya, banana, pineapple, avocadoes and tomatoes
  • Cocoa and chocolate (carob is okay)
  • Nuts
  • Beans and pulses
  • Pork
  • Wheat germ and other cereals
  • Additives – benzoate, sulphites, nitrites, glutamate, food dyes

Diamine Oxidase (DAO) blockers, DAO removes histamine from the body:

  • Fermented Alcohol
  • Black tea
  • Caffeine
  • Energy drinks
  • Green tea
  • Mate tea

Diamine oxidase (DAO) is the main enzyme that metabolises histamine. Interestingly anti-histamines can block DAO, thereby inadvertently increasing histamine levels in the body.

Debatable, these can cause problems in some people, but not in others. It would be worth keeping them out of the diet while you’re reducing histamine load;

  • Yoghurt – depends on the bacterial culture used
  • Milk and Cream
  • Egg white – it is a histamine liberator only when in its raw state
  • Pineapple
  • Pork
  • Peanuts
  • Liquorice
  • Spinach
  • Rocket
  • Capsicums
  • Strawberries
  • Bananas; firm
  • Plums
  • Pears
  • Mushrooms
  • Avocado
  • Additives such as preservatives and flavourings
  • Some spices such as; cumin and turmeric
  • Yeast- even though yeast doesn’t contain histamine as such, it can serve as a catalyst for histamine production during manufacturing.
  • Distilled Spirits

Low histamine level foods:

  • Fresh meat (cooked, frozen or fresh)
  • Freshly caught fish
  • Fresh chicken (skinned and fresh)
  • Egg yolk
  • Fresh fruits – with the exception of the fruits listed above, most fresh fruits are considered to have a low histamine level
  • Fresh vegetables – with the exception of tomatoes and eggplants, and possibly spinach, rocket and capsicums
  • Grains – rice noodles, yeast free rye bread, rice crisp bread, oats, puffed rice crackers, millet flour, pasta (spelt and corn based)
  • Fresh pasteurised milk and milk products (although some people do better on a lactose free milk such as; Zymil)
  • Milk substitutes – coconut milk, rice milk
  • Cream cheese, butter (without the histamine generating rancidity)
  • Most cooking oils
  • Most leafy herbs
  • Most non-citric fruit juices
  • Herbal teas – with the exception of those listed above

Image courtesy of Stuart Miles at

Individualised Group Detox for a fabulous “Spring Clean” starting on October 8th!

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Are you always feeling tired, not sleeping or struggling to get up each day?
Does your body ache and are your joints are stiff?
Do you often get headaches, suffer from allergies or skin conditions?
Does your hair or skin lack lustre and vibrancy?
Is your immune system letting you down?
Struggling to give up sugar or other addictions?
Finding it harder to lose those extra kg’s?

Sounds like it’s time to DETOX!

Why not join a 4 Week Individualised Group Detox starting on October 8th at Morpeth?

Free green smoothie

Spring usually brings with it a sense of waking up from hibernation over winter and with that in mind I’m running an individualised, group detox in October. This is a great way to wake up your body, refresh and revitalise it with a “Spring clean”.
The 4 week detox includes an individualised program specifically designed to accommodate your needs, whether it be; detoxifying the system from toxins, weight loss, removing sugar from your diet, disease prevention, reduce premature ageing,  or enhancing immune function, or a combination of some or all of the above.

This is an individualised detox programme in a group setting. I will design an individual detox program to suit your specific needs. Being in a group environment provides support, encouragement and accountability.

By gently and effectively removing exposure to toxins from your diet and lifestyle, clearing your digestive tract and improving your gut and liver function you’re giving your body the best chance to digest foods more effectively, produce more energy, break the addiction pattern, remove excess weight and regain overall health. Did you know that it’s virtually impossible to lose weight if your liver function is compromised?

Price Includes;

  • Individualised 4 week Detox in a group setting with lots of recipe ideas and comprehensive notes
  • 3 x group consultations held over the 4 weeks
  • Individualised herbal mixes and supplements to assist the body to detox more efficiently and help repair any existing damage to the liver and GI tract.
  • Phone and email support throughout the 4 weeks.

Places are limited so phone Sophie on; 0409 506 477 to book your place!

Early Bird Special;

Book and pay your deposit before the 28th of September and save $15!