What I Ate Today

I figured the title of this blog should get the attention of those who love looking at what people had for breakfast on Instagram ;-) But, I also wanted to give you a little insight into what I do, and why I eat the way I eat.  Probably the most important take-home message for you is that I rarely eat to look a certain way, or to lose fat/weight etc. I find that if I am eating for overall health, all of that stuff falls into place, naturally.


Dietary changes can have a major impact on people’s lives. Certainly, consuming a healthy diet specifically designed to address your health concerns, and meet your health goals, can be hugely rewarding and even life changing!  However, depending on the state of one’s current diet and eating habits, implementing major dietary changes can be challenging.

So Many Diets Out There - Which One Is Right For Me?

Paleo, zone, blood type, low carb, keto….. you name it, I’ve probably tried it!  I generally make sure that I’ve had first-hand experience with a particular eating regime before I recommend it to my patients.  It’s important for me to understand how hard or easy the diet is to implement; whether the ingredients are easily attainable and cost effective enough; and importantly, how I am feeling whilst on the diet.  My patients really appreciate that I can empathise with them on their journey, and equally, I like knowing (and feeling) what they might be going through.

My Latest Experiment.

At the moment I’m experimenting with Dr Nicholas Perricone’s Diet for clear skin and healthy ageing. In his book titled, The Acne Prescription, Dr Perricone recommends a 3-Day Skin-Clear Jump-Start Program (the book also contains a 28 day program) to reduce inflammation and clear up acne. I am currently trailing this with a specific person in mind, but I can sure do with a bit of clearer and brighter skin too!

The 3-day diet is aimed at rapidly reducing the inflammation associated with acne, as well as normalising insulin, blood sugar and cortisol levels – all factors which contribute to acne formation.

The aim of the 3 day program is to increase the intake of antioxidants and omega-3 fats, as well as other monounsaturated and polyunsaturated fats.

What I Eat in a Day.

So following the 3-day plan, here's what I would eat in a day.

Breakfast, snack 1 and lunch

Breakfast, snack 1 and lunch

Dinner, snack 2 and LOTS of water

Dinner, snack 2 and LOTS of water



Breakfast:  2 egg omelette with red capsicum and spinach + ½ cup plain, rolled oats cooked in just water, sprinkled with 1 TB freshly ground flaxseeds + small serve of paw paw + green tea with ginger.

Snack 1: about 1/2 cup plain Greek yoghurt sprinkled with walnuts + 1 apple.

Lunch: salad of rocket and spinach leaves, ½ avocado, grated cabbage, about 100g salmon + generous amount of olive oil and lemon juice + small serve of strawberries + green tea with lemon.

Snack 2: ¼ avocado + 2 TB walnuts + ½ cup strawberries

Dinner: salad of rocket and spinach leaves, capsicum, roasted brussels sprouts + 1 TB pepitas + piece of fresh salmon + generous amount of extra virgin olive oil and lemon juice.

I also had a minimum of 1.5 L of water throughout the day, as well as other herbal teas (peppermint and licorice). Most items, where possible, were organic.

The Verdict So Far.

  • It’s only Day 2 but I think it's super easy to follow, and the meals do not require a lot of preparation, so it's fantastic for busy people.
  • I feel full and I am not left feeling hungry.
  • I did a heavy weights session at the gym last night and I was feeling more fatigued than usual (likely due to a reduction in the amount of carbohydrates I would normally consume). But my recovery has been as per usual.
  • I don’t think I’m looking too much younger, or wrinkle-free - yet - but I feel good eating so ‘cleanly’ so I’m sure that’s only days away ;-)
  • Leaving out my morning coffee has been the hardest thing to do! Oh the headaches :-(

Who I Would Recommend This For.

Basically, this is the sort of eating plan I would recommend to most of my patients. It’s full of fresh, whole foods, lots of antioxidants, and certainly tips the balance back towards consuming higher anti-inflammatory, omega-3’s and monounsaturated fats, which is what we all need!

Those who would benefit are:

  • People suffering from stress, mood swings, anxiety, depression and other mental health conditions (though in some instances, I may ask you to remove/substitute the oats as they contain gluten).
  • Women with hormonal imbalances and conditions such as PMS, PCOS, and acne.
  • People with signs of adrenal fatigue and burnout who require a blood sugar-stabilising eating regime full of healthy fats and protein.
  • People wanting to support healthy blood sugar, insulin and body composition.  In fact, it may be helpful in shifting a few extra kilos depending on your current diet and activity levels.
  • Anyone looking for a generally healthy and ‘clean’ diet that is easy to prepare and follow.  
  • Those wanting to maintain healthy skin and wrinkle-free complexions.

In conclusion, this is a healthy, naturopath-recommended, gut-friendly, anti-inflammatory, blood sugar-controlling diet that many people would benefit from, for a variety of physical and mental health conditions. I may, however, make some adjustments such as increasing the carbohydrates for those who are very physically active; or remove any gluten for mood, thyroid, gluten-sensitivity, gut issues, and indeed coeliacs.

I know it's an absolute minefield out there when it comes to choosing the diet or eating plan that's right for you. That's why it's best to book an appointment and speak to a professional who can guide you, and recommend the strategy that's best for you.

If you'd like some help with your diet, book a one-on-one consultation with me at: info@santewellness.com.au

Skype and phone consultations also available.