This is our free downloads page. Please read and download any of our tools all designed to help you with your nutrition and dietary needs. These tools will help you on your journey to increased energy, healthy weight loss and feeling great.
pH Balance and Acid Alkaline Foods
pH Balance and Acid Alkaline Foods
pH balance (or more correctly, a pH imbalance) can be at the root of many common symptoms such as constipation, poor digestion, aches and pains, heartburn, headaches, frequent colds, fatigue and sleeplessness, among others. Maintaining an ideal pH balance (using acid alkaline foods to produce a slightly alkaline balance) helps us feel our best, can boost energy and aid weight loss.
All foods are either acid foods or alkaline foods to our systems. The Acid Alkaline Food Chart gives examples of how different foods influence pH.
The Acid Alkaline Food Chart pdf download
The Acid Alkaline Food Chart (349 KB)
The Alkaline Diet shows how many portions of each food category we should eat in a day to remain balanced, attain easy weight loss and stay healthy.
The Alkaline Diet pdf download
The Alkaline Diet (197 KB)
The Alkaline Diet Menu gives an example of a day’s food intake that will help boost energy, optimise healthy weight loss and feeling great.
The Alkaline Diet Menu pdf download
The Alkaline Diet Menu (411 KB)
If you’d like to keep track of your pH level to assess improvements achieved through healthy dietary changes, then download the pH Test Record Table.
pH Test Record pdf download
pH Test Record (39 KB)
If you’d like to measure your pH at home then send me an email to inquire about a pH Test Kit. This consists of 4.5 meters of test paper, enough for 90 tests and a bonus information booklet.
If you would like to be assessed to see if an Alkaline Diet would be beneficial to you, then call me for a free Nutrition Assessment.
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By planning your meals you can save money and become healthier. Thinking about what you are going to eat in advance gives you the chance to be organised with the ingredients you need to make a healthy and balanced meal. It also allows you the time to think about the kinds of food you (and your family) enjoy and would like to prepare. Being organised is key to quick weight loss.
Download my meal planner and try planning for a week to see if it helps you eat more healthily, makes meals less stressful and saves you money. Try getting together as a family and write down the favourite meal ideas, this should help with the weekly plan. Once you’ve completed your weekly meal planner you can complete the shopping list and you are done.
Click Here For The Weekly Meal Planner Download
A food or diet diary is a very effective tool to help you determine if your current eating habits are healthy. A food diary will help you (or me if you need help) understand where your diet goes wrong.
It can also help clarify if you are getting enough fruit, vegetables, whole grains, quality protein & healthy fats each day and help you keep your carbs-fat-protein ratios in healthy portions.
Download a food or diet diary template if you want to see patterns in your food consumption, record what makes you feel good and what makes you feel bad in some way. Also if you are coming in for an appointment and would like to have your diet assessed for deficiencies and imbalances.
Diet Diary (325 KB)
Once you have printed off the food diary you can start recording. Don’t try and remember what you ate yesterday as it’s very easy to forget the details. Start on a new day and record all food and drink that you consume, even water. Update the diary as you eat during the day. It can be difficult to remember what you eat and how you felt if you only make entries at the end of the day.
Be specific. The way a food is prepared and what it is eaten with is important. For example, was it fried or grilled, what types of vegetables were served and what went into the salad.
Note the time of day and approximate portion size. Observe energy levels, mood and any digestive symptoms you may feel during the day in the comments field.
A three day food diary is a good start but one week is better and two makes it more accurate. Choose a week when you are following your normal routine and don’t make changes to the food you choose just because you are recording it. Use the food diary on at least one weekend day as we tend to eat differently on the weekends.
Record your exercise type and duration to make an accurate assessment of what you do in a week. It’s very easy to overestimate the amount of exercise we do and can be an eye opener to have it written down.
Be honest! It’s important to record everything you consume otherwise the assessment won’t be accurate.
See this process as enjoyable and a way to improve your health and eating habits. Return to top...
Setting and Defining your Health Goals
The first step to starting a leaner, healthier lifestyle is to set and write down what you want to achieve.
Why is this so important?
Your goals give you something concrete to aim for - they set your intention. If your focus is on achieving certain goals, and your actions correspond to them, you will achieve those goals. What you place your focus upon, you will achieve.
Download my Goal Setting Worksheet to help you get started.
If you need further assistance with getting clear on what you are looking to achieve then see my Online 6 Week Weight-loss program. I have a whole workbook to guide you through the process.Return to top...
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Before the Sugar Detox I was a little sluggish, overloaded and overweight. I was surely overdoing the sugar intake and the alcohol! By the end of the detox I'd lost 3.2Kg, I definitely have more energy and am enjoying getting out of the house and onto the beach or to the pool for some exercise. Herbal teas have become my staple, I really enjoy them. I certainly would and have recommended this detox to other people looking to improve their health and lose weight.
— Sue Reid, QLD
Before the program I was suffering from bloating of the stomach, reflux, insomnia and depression. The Hair Tissue Mineral sample results showed I had heavy metal toxicity and high levels of arsenic in my system. Lisa quickly put together a program of natural remedies and a quality diet to help me repair, renew and release toxins from my body. After the first week I began to benefit in lots of ways. I was sleeping less but better quality sleep and my thoughts became more positive.
After six weeks I lost 3 inches off my waist without exercise and 5Kg. After 6 months I was at my goal weight and I'd lost 10Kg and kept it off. Lisa did all this for me while I was living in a different city via the internet and phone and even after the program was complete she still keeps in contact for any further help. So change your life today, just decide. Many thanks Lisa — Jason Manuel, Brisbane
Sugar Detox worked great for me not only have I lost 13 kilos, my skin is healthier no more pimples yay, I have more energy when I work out at my gym and amazingly no more sinus headaches....I would recommend to anyone to do the sugar detox....it really was the best kick start for the new me. Thanks Lisa
— Becky, North Ryde
Just wanted to let you know that after two months on krill oil and adjusting the diet my cholesterol reading came down from 8.5 to 6.8. I know I have a way to go but so grateful for the improvement.
— Brenda Botha, Sydney
I started the Sugar Detox along with other work members.
I was thrilled with the results;
* 6kg loss in weight, stayed off
* Less bloating (that looking pregnant appearance)
* More regular comfortable bowel movements
* Better, clearer skin, eyes and hair. I had some bumps on side of face most of my life – disappeared and stayed away.
* Less mood swings a better balance in my emotional outbursts
* Slept better at night, not waking with that hung over dry feeling
* That afternoon 40 winks – gone! Energy to enjoy life and go go go
* Pleasure to drink water, taste and eat yummy “real” food.
Since having my children in my 40’s I have struggled with my weight and consistency of anything, so making it move felt impossible. My irritable bowel issues didn’t help, flaring up at times was so disheartening. This is the only thing that seemed to work for me. Got the weight moving, gave me energy and made my life so much more pleasurable.
Lisa was there for me along the way with questions about digestion, regularity, skin changes she had a simple answer each time. Her support and generosity of time and information was amazing.
My family benefited as they had alternatives with me like carrots with peanut butter, hommus and so on. My daughter 3 has bowels like me so her yogurt topped with chai seeds helps her too.
Life changing. Thank you Lisa from all of us. In such a busy, hectic, sugar filled world it’s so nice to know you're there for me in my corner supporting my health and longevity.
Christine Alexiades — Christine Alexiades, NSW
Before the detox I was always hungry and in need of something sweet. I learned how bad my habits were. I thought low fat products were the way to go but didn't realise how much sugar is doing damage and making me hungry and crave sweet food. After the detox I felt good. I lost 2.3kg, I no longer crave sugar and I feel full for longer.
— Contours North Ryde Member
Your knowledge of food and what's in it is amazing. I thought my choice of food and diet was pretty good, but you re-educated me. It's amazing what great results you can get from small changes - if everyone visited you (and listened to you!), there would be a lot more healthy, happy and energetic people in the world - well Sydney anyway!
I certainly reached my goal in terms of weight loss.
Lisa, your passion for good food is infectious. I have started reading labels and simply don't buy things that have half a dozen E numbers in them anymore! It takes a few more minutes each day to make a salad however it is very yummy and time well spent. I would recommend such a group detox to anyone as we have had your tireless and non-judgmental support.
— Diane, North Ryde
I only did the sugar detox out of interest, I already thought I was perfectly healthy.... Obviously not. Eliminating sugar and coffee from my diet made me feel amazing. Once I got over the initial sleepiness, I felt calm, energised and focused. I was more productive than ever and didn't experience any symptoms of PMT. I lost 3kg in the first 10 days and was really happy with my new body tone. While the detox is a temporary measure, I've learnt a lot that I can use for life.
— Gretchen Masters - Spring Fitness
Lisa helped me to understand about foods and specifically which foods help increase energy levels. I’ve introduced new foods into my diet that are healthy for me and my whole family. I have enjoyed taking the challenge of a detox, which I may not have done without her support.
— J.B. Epping
During the Sugar Detox I lost 1.2 Kg and overall 10cm's . The cms were more important to me as I really had not recovered from Christmas, and then Easter splurges.
Before the detox, I thought I felt physically and mentally OK. However, by the second week, I felt lighter, my head felt clearer, more clarity. I had more energy, which is definitely important in my role. I also found I slept so much better through the night, and woke refreshed in the morning.
The detox instructions were clear and easy to follow.
By the end of the detox I felt great, and have decided to keep a lot of the foods in my diet. I wasn't having enough veggies in the day and too many muesli bars. That's all changed now.
I learnt that when I was hungry at home I would eat cheese, then more cheese, Oh! and cheese.. My snacks are now, veggie sticks with hummus, or tuna & bean dip, or guacamole, almonds, or an apple. So lots of healthier choices.
I would definitely recommend this detox to other people - It is a good way to change those bad habits, and make yourself aware of the amount of sugar in a lot of the foods we eat. — Jane Braund - Contours North Ryde
I'm still losing weight (albeit slowly) since the sugar detox last year and I'm 3kg away from my wedding weight!!!! I still want to be a few kg's lighter than that, so I'm still working very hard at my diet and exercise.
Lisa is clearly a leader in her field. Her nutritional knowledge is broad and encompassing and her warm and professional manner immediately sets you at ease. She gave me complete clarity of my nutritional needs and was able to simplify the often confusing messages about food.
— Jenny Childs, Calmbirth Practitioner, Sydney
Before the detox I felt sluggish and bloated. At the end of the detox I'm feeling good. Nice to have dropped the few kilos that have been hanging round for a while. I would recommend this detox to other people looking to improve their health and lose weight.
— Linda Borg
Before coming for treatment I felt bloated, lethargic and unfit. It’s a work in progress but already I feel more energetic. Life seems more exciting, more enjoyable. It’s the best thing I’ve done for myself in a long time.
— Norma Molloy, North Ryde
Felt a lot less bloated, my tummy felt "at ease" and much flatter, which was great. Do seem to have more energy. My skin is clearer and I lost 2.5Kg. Made me realise just how much hidden sugar I consume, and how much I pick at food all day. I'm now aware of how much soft drink I was drinking, and how at night time after all the kids are finally asleep I slump in front of the TV and eat lots of junk.
Very happy that I did this, and am quite amazed that I stuck to it really well, though I did finish a day early. Would really like to do it again in 6 months.
I found it a lot easier the second time around. My skin is great.— Susan Mason, North Ryde
I recently participated in Lisa’s sugar detox program and it was great. Going back to food basics and not consuming anything from a ‘packet’ really had a positive effect on me both physically and mentally. I found that even within the first few days, I wasn’t bloated after meals and I didn’t have sugar cravings in the afternoon. You don’t realise how much rubbish is in our everyday foods, even the ‘healthy’ ones, until you start reading labels…it’s frightening. I learned so much about food in general and how to cook a healthy, preservative free meal, it’s become a normal part of my everyday diet now.
— Tanzie Clarke, Rhodes
At the end of the detox I feel great, am really proud of myself for lasting 14 days. Thought it would be difficult but I got organised and it actually was easy. Definitely opened my eyes to all those hidden sugars! I found myself very clear headed and focussed and less stressed. My hair was noticeably softer and I've not changed hair products. Started to enjoy preparing the meals and really enjoyed the flavour. Will try to keep it up as far as not eating processed food with high sugar levels and will cut down on my dairy intake. Haven't wanted to eat chocolate yet either. Love Quinoa and find myself more attentive to reading the labels. Definitely more aware of other alternative food products out there now. I lost 1.2kg and 4.5cm
— Vanessa Leeder