Top five Paleo diet food list
Healthy eating is the foundation of good health. In this episode of Healthy Bytes we get Chef Pete Evans top 5 paleo foods. The paleo way is as simple as eating real, whole, unprocessed foods.

If you would like information on what you can do with these top 5 foods, Chef Pete Evans has recently released an excellent cookbook which we use at The Good Doctors HQ. You can pick up your copy here.

 

Would you like to hear more from Pete Evans? You can do that here and here.

 

We also have a very tasty recipe for bone broth, which you can read here.

Healthy Bytes 11: Top 5 Paleo Food’s | Chef Pete Evans

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In this podcast, The Good Doctors discuss the importance of melatonin and sleep in immune regulation and healing. Fundamentally, through good melatonin production and good sleep efficiency, we have the power to generate our own production of antioxidants, our own production of anti-cancer agents and our own immune modulating hormones. Encouraging melatonin production and good sleep are very empowering things that we can do for our bodies, particularly for those suffering with cancer.
Sleep Well, Be Well!
Enjoy!
SHOW NOTES
0.32  Melatonin is a  sleep hormone secreted by the pineal gland into the body as the sun sets
1.00  Artificial light suppresses melatonin production
1.30  Importance of melatonin for reasons other than sleep
1.55  Role of melatonin in the gut
2.15  Irritable Bowel Syndrome
2.46  Important immune regulator
2.59  Meditation can increase melatonin production
4.42  Stanford Research in 2014- Advanced breast cancer patients with poor sleep efficiency had a  prognostic of a poorer outcome
4.48  Importance of sleep in immune regulation, healing and cancer survival
FURTHER REFERENCES: Be Informed, Be Well!
Previous TGD's re: melatonin and sleep:  http://thegooddoctors.com.au/health-podcast/115-a-holistic-approach-to-mental-health-dr-jerome-sarris-senior-fellow-uni-melb/
Memorial Sloan Kettering Cancer Centre - Melatonin:  https://www.mskcc.org/cancer-care/integrative-medicine/herbs/melatonin
Light Exposure May Cut Production of Melatonin: http://www.webmd.com/sleep-disorders/news/20110119/light-exposure-may-cut-production-of-melatonin   
"How artificial light is wrecking your sleep, and what to do about it" by Chris Kresser: http://chriskresser.com/how-artificial-light-is-wrecking-your-sleep-and-what-to-do-about-it
An Article: "Distribution, function and physiological role of melatonin in the lower gut"  by Chun-Qiu Chen, Jakub Fichna, Mohammad Bashashati, Yong-Yu Li, and Martin Storr: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3198018/
Sleep Better: 4 Ways to Manipulate Your Melatonin Levels: http://magazine.good.is/articles/sleep-better-4-ways-to-manipulate-your-melatonin-levels-30daysofgood 
How meditation boosts melatonin production:  http://www.brainwave-research-institute.com/how-meditation-boosts-melatonin-production.html
Two references to help you produce melatonin naturally: https://www.youtube.com/watch?v=rKu9SC1Rlus AND https://www.healthaliciousness.com/articles/high-tryptophan-foods.php
Call Dr Woolhouse's holistic general practice on the Mornington Peninsular, Victoria, Australia: http://www.peninsulaholistic.com.au/
Call Dr Ehrlich's holistic dental practice in Sydney, Australia, for an appointment: http://www.shdc.com.au/
Don't forget to follow us on Facebook: https://www.facebook.

What is Melatonin?

Neuro-psychiatrist Dr Daniel Siegel and Tina Bryson PhD have written this  excellent book designed, not only for parents, but anyone involved in the development of children. In this episode, Dr Ron and Dr Michelle share what the authors taught them about the importance of brain plasticity , giving us insight into how the brain actually works and how that knowledge can help us to teach kids about balancing their behaviour and becoming more skilled emotionally.  "The Whole Brain Child'  is a resources that provides support and practical strategies to manage both a child's behaviour and your own through the challenges of childhood and child development to create a healthy, fun and thriving family.
SHOW NOTES
0.33  Introduction: "The Whole Brain Child: 12 Revolutionary Strategies to Nurture Your Child's Developing Mind, Survive Everyday Parenting Struggles, and Help Your Family Thrive" by Dr Daniel Siegel and Tina Bryson PhD
1.30  Dr Michelle expalins how the book educates people on the incredible nature of the human brain and the complexity of the interconnections of each neuron
2.oo  Children learn by watching adult behaviours
2.3o  “What fires together wires together” the more a behaviour is practiced the better we get at it
2.55  Rigidity versus chaos - horizontally integrating left and right sides of the brain
3.29  Anxiety and Instinct vs Logic and Planning  - “Name it to Tame It”  the vertical integration of the brain
5:00  Strategy #9:  Instead of ‘Dismiss and Deny’ use  techniques of mindsight and take control of images
11.17  Take home messages – Parents can help their children to manage their anxiety, the adaptability of the brain, be gentle on ourselves as parents and acknowledge our weaknesses and families that play together stay together.
FURTHER REFERENCES
Dr Daniel Siegel - The Mindsight Institute:  https://www.mindsightinstitute.com/&location;=menu?_ga=1.262550092.1932490884.1454459515
How anxiety problems affect children - Kidsmatter, Australian Government and Beyond Blue: https://www.kidsmatter.edu.au/families/mental-health-difficulties/anxiety/anxiety-how-anxiety-problems-affect-children
What is Brain Plasticity?: http://psychology.about.com/od/biopsychology/f/brain-plasticity.htm
The Whole Crain Child Facebook Page: https://www.facebook.com/The-Whole-Brain-Child-193173697421234/
"Ten Bites of a Quesadilla: Transforming Moments through Creative Discipline" by Tina Bryson, PhD: http://tinabryson.com/ten-bites-of-a-quesadilla-transforming-moments-through-creative-discipline-2/
A easy access summary of the book - Refrigerator Sheet: The Whole-Brain Child by Daniel J. Siegel and Tina Payne Bryson: http://tinabryson.com/tpbmedia/Refrigerator-Sheet-WBC.pdf
The Authors: http://tinabryson.com/ and http://www.drdansiegel.com
 Call Dr Woolhouse's holistic general practice on the Mornington Peninsular, Victoria, Australia: http://www.peninsulaholistic.com.au/
Call Dr Ehrlich's holistic dental practice in Sydney, Australia, for an appointment: http://www.shdc.com.au/

Healthy Byte #33 Book Club – “The Whole Brain Child: 12 Revolutionary Strategies to Nurture Your Child’s Developing Mind” by Dr Daniel Siegel and Tina Bryson PhD

Inspired by  "Five Concepts That Will Revolutionise Western Medicine" an article by Dr Jeffery Bland, the Father of Functional Medicine, The Good Doctors discuss his five plus revolutionary concepts and how a holistic, systems biology approach will be the future of medicine. The responsibility of doctors and practitioners is, not only to treat disease, but to teach people about health.
SHOW NOTES
o.22 Introduction: "Five Concepts That Will Revolutionise Western Medicine" by Dr Jeffery Bland
0.59  Medicine is an art form that integrates science and technology with age old wisdom
1.57  Concept 1 - Functional Medicine - the difference between Functional medicine and Integrative medicine
3.57 Integrating the science and technology of medicine with our own individual story
4.28 The importance of biochemistry
4.37  Concept 2 - P4 Medicine
5.10 Being an active participant in your own health
7.10  Huntington’s Chorea gene and the impact of vigorous exercise
7.45 Concept 3 – Systems Biology  - the importance of looking at the whole person
9.51 Concept 4- The Quantified Self
12.00 Concept 5 - Personal Lifestyle Medicine
14.09 Making sure we are our own advocate
15.50 The proven  efficacy of lifestyle medicine
16.38 Medicine is life and life is your medicine
FURTHER READING
"Five Concepts That Will Revolutionize Western Medicine" by Dr Jeffery Bland http://www.mindbodygreen.com/0-17773/5-concepts-that-will-revolutionize-western-medicine.html

Dr Jeffery Bland, http://www.jeffreybland.com/content/Dr_Jeffrey_Bland.aspx

Functional Medicine https://www.functionalmedicine.org/
" Cutting-edge genetics circles back to traditional medicine, says expert. Science can now confirm individual differences observed by practitioners of ancient techniques, says Jeffrey Bland" by By Erin Ellis of the  Vancouver Sun http://www.vancouversun.com/health/Cutting+edge+genetics+circles+back+traditional+medicine+says+expert/11388415/story.html
Biochemistry in Action. The Good Doctors interview Nutritional Biochemist, Libby Weaver. http://thegooddoctors.com.au/health-podcast/tgd-114-rushing-womens-syndrome-dr-libby-weaver-phd-nutritional-biochemist/
What Would the Best Medicine Look Like? Watch for Dr. Jeffrey Bland, the father of functional medicine, for a response to this question. https://www.youtube.com/watch?time_continue=60&v;=P2hqC47dYB0
12 TED Talks about the Future of Medicine http://www.ted.com/playlists/23/the_future_of_medicine?utm_campaign=social&utm;_medium=referral&utm;_source=facebook.com&utm;_content=playlist&utm;_term=technology
Call Dr Woolhouse's holistic general practice on the Mornington Peninsular, Victoria, Australia: http://www.peninsulaholistic.com.au/
Call Dr Ehrlich's holistic dental practice in Sydney, Australia, for an appointment: http://www.shdc.com.au/
Don't forget to follow us on Facebook: https://www.facebook.com/TheGoodDoctors?ref=hl

Healthy Byte #30 – Revolutionizing Western Medicine

Maternal stress has a significant impact on foetal development, particularly in the first 12 weeks from conception. Overwork and high physical demands  on the mother are linked to low birth weight, anxiety and hypervigilance in infants.
Show Notes:
0.21 - Stress and self-care in the first trimester of pregnancy
0.32 - First Trimester = first 12 weeks from conception
0.44 - How the foetus is developing in this period
0.54 - Dr Michelle outlines common first trimester symptoms
1.01 - Dr Michelle cites University College in Dublin study about working full time and an increased risk of having a low birthweight baby/pre-term baby
1.44 - Brain change and hypervigilance
2.30 -  Important time for self-care
3.41 - Can you talk to your boss early?
5.48 - Celebrate the importance of early development
6.03 - How can partners help?
Further Reading
"Occupational predictors of pregnancy outcomes in Irish working women in the Lifeways cohort"  Isabelle Niedhammer,  Deirdre O'Mahony, Sean Daly,  Jj Morrison, and Cc Kelleher:  http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2872657/
About Birth - Online birth educators;  https://www.youtube.com/watch?v=khO1eJGjScc&list;=PLD9WKVLWkAP_E82UEpQf5O9OfGEv9Vl-Y&index;=3
The first trimester Feotal development week by week: https://www.youtube.com/watch?v=hDkX2vzfG1g
" Work Stress in First Trimester Causes Low Birth Weight Baby" Ritesh Singh and Neeti Rustagi , Indian Journal of Community Medicine :http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3214454/
"Parental occupation and risk of small-for-gestational-age births: a nationwide epidemiological study in Sweden"  J. Sundquist, and K. Sundquist :http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2839909/
"The long-term behavioural consequences of prenatal stress" Marta Weinstock: http://www.sciencedirect.com/science/article/pii/S0149763408000341
"The long-term behavioural consequences of prenatal stress" Marta Weinstock, Science Direct: http://www.sciencedirect.com/science/article/pii/S0149763408000341
Playlists for Pregnancy - soothing music for pregnant women: http://8tracks.com/explore/pregnancy/hot/2
TGD 112: Sleep: Sleep Disorders and Problems | Part 3: http://thegooddoctors.com.au/health-podcast/sleep-disorders-and-problems-part-3/
"The Latina Paradox: An Opportunity for Restructuring Prenatal Care Delivery": http://ajph.aphapublications.org/doi/full/10.2105/AJPH.94.12.2062
Ten tips to reduce or protect against stress during pregnancy!: http://news.therawfoodworld.com/stress-during-pregnancy/
Call Dr Woolhouse's holistic general practice on the Mornington Peninsula, Victoria, Australia: http://www.peninsulaholistic.com.au/
Call Dr Ehrlich's holisitc dental practice in Sydney, Australia, for an appointment: http://www.shdc.com.au/
Don't forget to join us on Facebook: https://www.facebook.com/TheGoodDoctors?ref=hl

Healthy Byte #28: Nurturing the Mother-to-be

The Good Doctors share research findings from US based NY Times bestselling author, screenwriter, and producer Dr Kelly Turner, PhD. In " The Secrets of Radical Remission: Surviving Cancer Against  All the Odds", Dr Turner spoke to people of all cultures from around the world who shared a similar story - a radical cancer remission. She discovered 9 radical lifestyle changes that all of  these individuals made to take control of their health. Listen in as Dr Michelle and Dr Ron discuss Dr Turner's findings while adding The Good Doctor wisdom.
Be informed. Take control of your health, BE WELL!
SHOW NOTES
0.36 Introducing the author and her book: "Radical Remission: Surviving Cancer Against All the Odds" by Dr Kelly Turner, PhD
o.58 Calculating conventional cancer prognosis and Turner's conversations with people with health outcomes that defied statistical convention.
1.54  Turner's studies of personal remission stories in her PhD found 9 distinctive radical lifestyle changes that these stories had in common.
2.25  No. 1 Radically change your diet
2.37  No. 2 Take control of your health (become an active member of your health team)
2.59  No. 3 Follow your intuition
3.48  Looking at intrinsic rather than extrinsic factors that impact on cancer treatment
4.48  No. 4 Herbs and supplements
5.25  No.5 Release suppressed emotions
5.32  No. 6 Increase positive emotions
5.44  The confusion between positivity and 'always being positive'
6.47  The importance of story, fearless listening and authentic interpretation
8.24  Link between cancer/cancer survival rates and pessimism
9.04  Dr Michelle recounts a story from the book; a woman with advanced breast cancer and how she used laughter to improve her life with the disease
11.27  No.7 Embracing social supports
12.32  Journal of Oncology reports on social networks, supports and cancer survival looking at isolation and the likelihood of disease progression
13.14  Story of Roseto shows the power of community as a proven element of positive health
14.13  No.8 Deepening your spiritual connection
15.43  No. 9 Having a strong reason for living
FOR YOUR FURTHER READING
About Dr Kelly Turner's Book: http://www.kelly-turner.com/book/aboutthebook/
Radical Remission Project on Facebook: https://www.facebook.com/RadicalRemission
The Gawler Cancer Foundation, Victoria Austalia: a not for profit providing healthy lifestyle services: http://gawler.org/
What is Integrative Oncology?: http://www.drweil.com/drw/u/ART03060/Treating-Cancer-With-Integrative-Medicine.html
An Excellent Read, Bernie Siegel, MD on Remarkable Recoveries: http://berniesiegelmd.com/resources/articles/remarkable-recoveries/
Dr Dean Ornish and Lifestyle Medicine: http://deanornish.com/
Journal of Clinical; Oncology, "Social Networks, Social Support, and Survival After Breast Cancer Diagnosis"Candyce H. Kroenke, Laura D. Kubzansky, Eva S. Schernhammer, Michelle D. Holmes and Ichiro Kawachi http://jco.ascopubs.org/content/24/7/1105.short
In this video extract from the feature documentary The Connection, you'll find out about the remarkable US town of Roseto: https://www.youtube.com/watch?v=MnbPzXDco90
Don’t forget to join us on Facebook: https://www.facebook.com/TheGoodDoctors?ref=hl

Healthy Bytes 11: Top 5 Paleo Food’s | Chef Pete Evans

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