By Sue Kira, Naturopath and Nutritionist
To be clear, we will never have a recipe containing gluten or dairy on this website, and there is a very good reason for this.
My experience in-clinic with more than 14,000 clients over 24 years taught me that the three biggest dietary contributors to ill health and disease were gluten, dairy and sugar. They severely affect the gut which has ramifications on all sorts of health conditions, apart from contributing to general lethargy and glugginess.
When clients removed these foods from their diet, overall the results and transformation in their health and energy was remarkable.
Yet many shudder when they hear the dreaded ‘gluten and dairy free’ words being used. A quick look around the recipes on this site may show you that it’s not so bad after all…in fact it’s damn delicious! And my husband Rod and I are both ‘lively testimonials’ to the benefits of this way of eating.
I’ve also included around 100 of my case studies on this site about the affects of dietary changes. You may find them quite interesting…I did! Go to the green Diet Categories button (top of the green panel) and see the articles under the ‘Diet Type’ and ‘Health Conditions’ headings.
By the way, you might be wondering why we didn’t remove sugar from our recipes. Because sugar can be difficult to wean off, we included some recipes that contain sugar, such as coconut nectar, maple syrup, honey etc that may help you transition through this process. But you’ll only find these recipes in the Level 1 Heart category, which coincidentally, we call The Transition.
Although Eating4Vitality recipes can only be accessed by members, we have provided 20 sample recipes for you to trial for an unlimited time so you can ‘try before you buy’ (without having to send an email).
This way you can check the Menu Planner, Auto Shopping list, how to change serves and ingredients, and our great recipe slideshows, which are best viewed in landscape mode on mobiles. In sample mode, you can click onto metric or imperial measurements at the top of the page.
In ‘sample’ mode, your shopping list or menu planner entries will not be stored and there is no access to the Vitality Calculator. But if you like what you see and would like to access hundreds of our vitality-filled recipes, click for a 12-month subscription. When you subscribe, the Sample Recipes button disappears…perhaps somewhere into cyber space.
Mobile: you can find links to Sample recipes in the Menu or at the top of the All Recipes page
Desktop: find Sample recipes in the Menu drop down or…
…at the top of the All Recipes page
This is a neat feature where you can change the number of servings and the ingredients automatically change, ready to add to the Shopping List.
To satisfy everyone, we show ingredients as: cups, teaspoons, tablespoons and also grams/kilos or pounds/ounces (depending on whether you choose metric or imperial measurements)
There are various ways to search for recipes on a mobile. You can click the links at the top of the page to search for meal types (note: meals include lunches and dinners). And when you tick the box to add a recipe to My Favourites…
…then My Favourites will appear with the top links when you refesh the page or open another page. You can also type in a recipe or recipe type e.g. soup, in the Search for Recipes box at the top of the page. The image below on the right shows search links in the green bars on the mobile Home page
Recipes at a Glance is a quick way to check out the recipes. Some recipes appear in more than one section to make searching easier
On a desktop there are various search options for recipes. Click onto All Recipes or Recipe Search on the home page
You can then click onto the links at the top of the recipe pages to search for meal types (note: meals include lunches and dinners). And when you tick a box to add a recipe to My Favourites, then My Favourites will appear in the top links after you refresh or go to another page. You can also type in a recipe or recipe type in the Search for Recipe box at the top of the page
Recipes at a Glance are a quick way to check out the recipes. Run the cursor over the All Recipes link and click onto the Recipes at a Glance tab. Some recipes overlap into different categories and appear in more than one section to make searching easier.
The Leftovers button allows you to nominate meals in the Menu Planner without the ingredients being added to the Shopping List. This is ideal when you want to prepare extra to refrigerate or freeze for another time.
For example, below is a recipe for a batch of muesli which has 21 serves, which two of you might eat for breakfast 10 days before making up another batch. If you add muesli to the Menu Planner for Monday breakfast, the ingredients for 21 serves are added to the Shopping List.
But if you click muesli for breakfast for the following nine days, you would have a massive amount of muesli ingredients added to the Shopping List.
So the trick is to click muesli for Monday breakfast. Then click the Leftovers button and click onto the following nine breakfasts in the Menu Planner. That way there is only one batch in the Shopping List, yet you can see what’s for brekkie over 10 days.
If you see an unexpected amount of ingredients in your Shopping List, it could be because you forgot to click the Leftovers button. Just cancel the incorrect Menu Planner entries and use the Leftover button to enter again.
When you sign up to be a member, at the bottom of the sign-up page you click a button to choose metric or imperial, which will lock in your preferred recipe measurements.
However, if you want to change over:
Log in, go to Menu Page, scroll to bottom of page, click My Profile, then scroll to bottom, click either the Metric or Imperial button, then click Update and all done.
Log in, click My Profile at top right-hand side, scroll to bottom of page, click either the Metric or Imperial button, then click Update and all done.
An extraordinary feature of this website is 150 specialised diet categories for a host of different health conditions, allergies, food intolerances, foods rich in specific nutrients, foods low in various substances and different diet types…all brought together in one place.
Each category has a range of specific recipes for breakfasts, meals, snacks, desserts and extras, available at the click of a button.
The eating program and recipes are designed by Sue Kira, a leading Australian naturopath and nutritionist with a scientific background. From working with more than 14,000 clients in-clinic over 24 years, Sue has seen first-hand the amazing transformative powers of good nutrition. She’s also a damn good cook!
With three recipe tiers (and no rules) the transition to vitality is simple. It’s fun, yum and great for your tum!
The Heart levels provide a practical approach to healthy eating for those who want more energy and vitality. If you feel lethargic or run down, heart level recipes could be ideal for you.
When changing your diet, we recommend you seek the guidance of your health practitioner.
Level 1: The Transition.
Here you can transition quite effortlessly to a healthy gluten and dairy free lifestyle – and enjoy the benefits. Level 1 provides lots of delicious meals and also plenty of appealing cakes, cookies, ice creams (all that decadent stuff). There’s no ‘missing out’ – we simply substitute ingredients in many recipes to provide healthier options – in other words, making conventional food healthier, look good and taste great! You may be pleasantly surprised with the yumminess and variety of gluten and dairy free living.
Level 2: Refining
This level refines your diet by reducing some of the sugars and starches in your recipe options, yet there’s still lots of variety including plenty of sweet treats that are more loving for your digestive and immune systems. This is a great level for maintaining good health and vitality.
Level 3: Cleansing
For many people, their optimum vitality from diet can be gained from the preceding Level 2 heart foods and recipes. Level 3 recipes further reduce the sugar and starch content of foods and cuts out all processed foods, charred foods and red meat (except broths) leaving you with cleansing healing foods. It’s an excellent way to support your body to regain and maintain health and vitality, especially where there are health conditions to support. Please note that this level may not suit everyone, so please seek the advice of your health practitioner before changing your diet.
For more about the Heart levels, please click here
Searching for the Heart Levels
Click onto the Diet Categories and select. You can click onto one, or alternatively, a combination e.g. Levels 1 and 2, then click the Search button. The levels you select appear at the top of the recipe pages
Go to the Diet Categories at the top of the green panel on the right of the recipe pages and select. You can click onto one, or alternatively, a combination e.g. Levels 1 and 2, then click the Search button. The levels you select appear at the top of the recipe pages
Tick the box next to your choice, then click the Search button, and the recipes to match your selection will open.
Your selection will clear when you click the Clear button, sign out, or after 6 hours if you leave the browser open. Note: a maximum of three devices at a time can be logged in per membership.
However, you can click onto more than one category if desired. For example:
- Autistic Spectrum + Free of nuts
- Paleo + Free of eggs
When you click additional categories the number of suitable recipes will reduce, however as we continue to add more recipes the numbers will increase.
Note: If you type a recipe or category (e.g. soup) into the Search for Recipes box at the top of the recipe pages, that will override the diet category, but when you return to the recipes, the diet category you previously selected will still be there.
Naturopath/Nutritionist, Sue Kira, has written comprehensive articles about all of our Diet Categories. Articles are rich in information and provide understanding about the relationship of diet, health and vitality.
Apart from thorough research, much of the information was derived from Sue’s experience working with more than 14,000 clients over 24 years.
Sue also includes about 100 case studies which provide practical insights into real life situations. You’ll find the case studies in articles under the Health Conditions and Diet Type headings.
You’ll find the articles on the links adjacent to the Diet Categories tick boxes (see below)
What’s for dinner?
Heard that before and you haven’t got a clue?
That’s OK. If you’re ‘kitchen disorganised’ our Menu Planner can make life easier by planning a week or fortnight in advance. Apart from our recipes, you can also enter your own meals, takeaways, or when you’ll be eating out. The Menu Planner is great to get others involved in planning (and then involved in cooking and preparation)
Ingredients from the meals in your Menu Planner automatically transfer to the Shopping List, which means less wasted food and you can save time by shopping for the lot in one go and be completely organised. Ahhh…less stress.
Check what’s for dinner on your phone or print out the Menu Plan and stick it on your fridge. Then when asked, ‘What’s for dinner?’ simply say, ‘Check the fridge, and while you’re at it I need a hand.’
- You can add multiple recipes into each mealtime
- You can place any meal into whatever category you want e.g. desserts or snacks can be placed into breakfast
- Enter meal plans for this week or next week. The week starts Monday and finishes Sunday, then the week’s menu clears
- If you commence mid-week, say Wednesday, then after Sunday, click the Next Week button and continue adding your meals. In the Shopping List you will need to click the ‘Both’ button so the ingredients from both weeks are included
Desktop: short version of recipe
1. Click onto day/meal time
2. Then click Add to Menu Planner button
Desktop: long version of recipe
1. Click onto day/meal time
2. Then click Add to Menu Planner
Mobile: short & long versions of a recipe
In both the short version or a long version of a recipe, click Add to Menu Planner then…
…Menu Planner opens. Click Day/meal > click Add to Menu Planner > then you’re taken back to the recipe
1. Click onto Day/meal time
2. Click Add External Meal
3. Type details
4. Click Add Own Meal
Mobile: click onto each day to see the meals selected for that day. Or, click Weeks Menu button to reveal the week’s menu
Desktop: click This Week or Next week button > click to see Daily meals or > Click onto Weeks Menu
Print the Menu Plan (from desktop only)
Click onto Print button
The shopping list helps to keep you on track and cut back on wastage (and money) from excess purchases.
When you add a meal to the Menu Planner, the ingredients are automatically transferred to the Shopping List and sorted into departments e.g. groceries, meat, produce etc
Ingredients are added together. So if eggs are in three different recipes (say 2, 4, 3) your list would show 9 eggs in the grocery section. You can also add your own extras e.g. toothpaste.
Your shopping list remains on your phone or computer till the end of the week, and you can print out a copy from a desktop.
Mobile: Click the Shopping List link at the bottom of the pages or on the Menu page
Desktop: click a Recipe link on the Home Page to go to the recipes and you will see the Shopping List on the right-hand side
1. Your Shopping List can be used for: This week; Next week; or Both. The default button is always on This Week. A week is from Monday to Sunday. After Sunday, ‘This Week’ clears, and ‘Next week’s’ ingredients move to ‘This Week’. Get it?
2. Ingredients are placed into sections including: Groceries, Produce, Deli, Meat, Seafood, Frozen, Health
Remove items by ticking onto ingredients and then click the Remove Item button at the end of the list. Before you shop, check to see if you already have some of the ingredients and if so, it’s best to remove those items from the list.
To add items to the Shopping List:
1. Click Add Item button at the bottom of the Shopping List
2. Select the Category where you want the item to appear
3. Scroll down and type the item into the Add New Item box
4. Click the Add to Shopping List button
Items you select will transfer to your shopping list. Those listed items will be held in the Add Item list, ready to retrieve when required.
To retrieve and add items to the list that you previously entered
First, click the Add Item button at the bottom of the list, then:
1. Select the category which will display the items you have entered
2. Select the items
3. Click the Add to Shopping List button
Note: you can delete any item from the list by clicking the x
Mobile: view the list as it is and tick off the items as you shop, or go to the bottom of the Shopping List, click the Shop List button and a list to scroll through will appear, as below…
Desktop: View as it is online or click the Print button at the bottom of the list to view as a page. The page will appear as a list, so then it’s best to click the Print button at the bottom of the page to display in a better format, and you can then also print it out
About the Vitality Calculator
The Vitality Calculator is a marvellous tool to help you track your health and progression with the Eating4Vitality program. It’s for your use only and we do not see anyone’s personal information from the Vitality Calculator (apart from our own).
The reason we developed the Vitality Calculator is because of Sue’s experiences with clients in-clinic.
Prior to clients’ first appointment with Sue, they completed an extensive questionnaire about their health, diet and lifestyle. This was an invaluable resource for consultations and advice regarding diet, supplements or tests.
When clients returned, they discussed their issues, but it was common for many to forget about improvements to some of their symptoms. For example, a client might list symptoms of lethargy, headaches and bloating. Next visit, the client might focus on lethargy, but forget (until prompted by Sue) that their headaches and bloating had ceased.
In other words, when aspects of our health improve, we often forget or ignore the progress we have made.
The Vitality Calculator is worthwhile to help you to observe your body and see where improvements have been made or what needs attention.
The calculator has 60 questions, each rated from 0 to 10 and you simply click a button for each. Questions are broken into eight segments, plus another for women only. These are:
- Digestion & Metabolism
- Cardio, Respiratory & Immune
- Skin Problems
- Oral Symptoms
- Other Symptoms
- Your weekly consumption of various foods etc
- Overall Vitality and Wellbeing
- Female Hormonal Imbalances
Points are tallied for each subgroup and the overall total. Each time you complete the questionnaire you can compare previous results and evaluate how you are going.
It’s fun to do – call it a scientific experiment – on yourself.
Complete the Vitality Calculator whenever you wish. We suggest monthly, say on the first day of the month, to provide a running record of your health.
Results can be downloaded onto a pdf. It’s also an excellent document to print and show your health practitioner.
The calculator helps you to keep track of your health, understand the effects of your lifestyle choices, and determine some of the areas you may need to focus on. It’s a great way to generate feelings of accomplishment on your journey to vitality.
The Vitality Calculator is available for members only, with four per membership.
To access the Vitality Calculator, members click ‘My Profile’ then click ‘Create a New Householder Assessment’ which brings up the questionnaire to complete.
Then add your name (which will be held for future use) and each time you use the calculator, add the date and your weight. Then click onto each question
When completed, click Save and your results will be displayed…
In the desktop version (as below) note how the results have been accumulated over time
In a mobile, you can scroll across to view your accumulated results.
Note: in the mobile and desktop versions, only 10 accumulated results can appear across the page…
However, in the desktop, you can click the ‘Download PDF’ button to keep an ongoing record of your results
Who is the Eating4Vitality program for? Actually, it’s for you.
Eating4Vitality is pretty much for everyone (not that everyone will use it of course). Essentially we have focused on two groups:
Group 1: those who feel lethargic and are dragging their feet by the end of the day (or earlier). This is the group who are looking for more energy, who want to feel better, look better and get more out of life.
Group 2: those with a health condition who could use dietary support in conjunction with what has been prescribed by their health practitioner. Apart from those with a health condition, this group includes those who are deficient in certain nutrients or may have allergies or food intolerances. And believe it or not, just like the above group, they too are looking for more energy, want to feel better, look better and get more out of life.
So……………………..which group are you in?
There are many misconceptions about gluten and dairy free diets. If uncertain, flick through the recipe photos on this site and you might be pleasantly surprised at the variety.
It’s a pity we don’t have taste screens to demonstrate how delicious these recipes are…instead you’ll just have to put on the apron and head to the kitchen to find out.
But there’s a very good reason that all recipes are, and will continue to be, gluten and dairy free at Eating4Vitality, and that primarily stems from Sue’s work with more than 14,000 clients over 25 years. Indeed, gluten and dairy free diets provided more success for her clients than all the other modalities, supplements and herbs put together.
Going GF/DF doesn’t mean you have to miss out on cakes or meat or even ice cream or lots of delicious foods. It’s simply about substituting certain foods and you probably won’t notice the difference (apart from less bloating and more energy).
It’s about providing healthier options and we’ve found that most people who go for a GF/DF lifestyle enjoy the difference it makes to their lives.
Good question (and there’s no catch).
We spoke and consulted with many people, including health practitioners, about what they felt an annual subscription to Eating4Vitality was worth. Without exception, all recommended charging much more than our eventual decision. Some suggested paying monthly, but their recommended prices over a year would still have been three times or more higher.
We know we have a special program that can help many people, yet if priced too high, that would limit how many could benefit, and we want to keep the price within range if possible for students and the elderly. We also provide sample recipes (without asking for email addresses) so you can ‘try before you buy’ to see if the program is for you or not. And we don’t have auto-renewals; instead we send annual reminders so you can choose to continue if you wish, rather than find the money has been taken out of your account.
Recently we saw a T shirt advertised that was more than the price of an annual subscription to Eating4Vitality. This certainly reinforced our analogy: We’re delivering a Porsche for a motor scooter owner’s budget.
Our aim is to help as many as possible to regain and maintain their vitality, and we’ll continue to add value for our members at no extra cost as we move forward. It’s about integrity and service.
Time appears to slip away too quickly. Work and family pressures, running around here and there, getting fit, shopping, time online, too much to do…the list goes on, and each erodes that valuable commodity we call time.
Time is weird. For example, 30 minutes in a dentist’s chair can feel like an eternity, whereas 30 minutes of online distraction can be gone in an instant. Time is simply a measurement, so isn’t it more about what we do with the moments in our day?
The question of ‘how to find time to prepare healthy food’ suggests that preparing healthy meals is too much to add to the day. Perhaps we should be asking, ‘Where I am losing valuable moments of the day that would be better used to build a foundation of vitality for myself and my loved ones?’
Here are some ideas:
1. Make a list in descending order of what is important in your life. Where does health and vitality fit into your list? How would more vitality affect your life?
– If you’re ‘time-poor’ then what can you change to make room for your main priorities?
2. Be better organised:
– With our Menu Planner, in one sitting you can work out all your meals and snacks for a week or fortnight and stick it on the fridge so you and others are aware of what is going on. You’ll be more organised, which will make life much easier.
– Our auto Shopping List adds up all the ingredients from the meals in the Menu Planner, which means one shopping trip for the week, rather than random trips. The result: time saved.
3. Prepare meals in advance in bulk and refrigerate or freeze, say on a Sunday afternoon, so many of your meals will be almost ready during your busy week.
When we get back from the markets we wash, peel and cut up vegies such as pumpkin, carrots etc and place the pieces in sealed containers in the fridge, all ready to go.
In warmer months we pre-prepare a huge bowl of salad, including ingredients such as greens, shredded carrots, sliced radishes, and lots more, then mix it together and store in sealed containers in the fridge, which lasts well for five days. We keep grated beetroot stored in a separate sealed container, which we add on the day along with soft ingredients like avocado and tomato.
As we like to say – three hours today can save six later.
Get others involved in your food prep: kids, partner, friends…or all of them! Make it a fun, productive get together.
At the same time, you’ll be teaching kids and novice cooks valuable life skills, particularly with our step-by-step photographed recipes which are so easy to follow. Eventually the others might even take over the kitchen (occasionally) which opens up more time for you.
This is about figuring out what is important to you and rearranging priorities. It’s about getting back to basics and bringing back food preparation, nutrition, nurturing and togetherness. Maybe a new way of life?
As your vitality increases, you’ll sleep better, get up earlier, have more energy, look better, and hey presto, you’ll add more hours to your week and get more done, more effectively.
Check out the slideshow which shows what we use in the kitchen.
Unfortunately, there is not one diet that suits all. There are many different health conditions and for these conditions, there are certain foods considered to be beneficial for the body, while some foods are considered detrimental. There are also various diets that people favour such as vegan, paleo, gluten free, dairy free and so on.
The Eating4Vitality team prepares recipes with specific ingredients to support various health conditions, nutrient deficiencies, allergies and food intolerances. Some of the diets are only appropriate for a short term, depending on the health condition and symptoms.
What we have done is provide healthy choices. Lots of them.
We do not provide specific nutritional or health advice online or face-to-face. Our health articles and blogs contain lots of general information about the relationship between diet and health conditions. Yet in those articles, we recommend you consult with a medical or health care professional before making any changes to your diet.
In a face-to-face consultation with a medical or health care professional, you have the opportunity to discuss health issues, which is often followed by various tests, further consults and recommendations.
So if we receive an online question about an individual’s health or nutritional situation, we would not have the comprehensive information needed to provide a qualified response, which is why we don’t provide individual advice. It would be somewhat like asking a mechanic online to diagnose your car’s problem, without him or her seeing the vehicle.
We also do not provide a separate consultation service or recommend any doctors or health practitioners.
by Sue Kira, Naturopath & Nutritionist
Much of the content in our articles about health conditions and nutrition has been drawn from my extensive ongoing research, along with my experience of working with more than 14,000 clients in-clinic over 24 years. I have made every effort to ensure accuracy, and feedback from thousands of my clients provided solid, supportive evidence of the benefits of appropriate nutritional diets for various health conditions.
Although I had a background in science before moving into naturopathy and nutrition, I decided to present the information in my articles in a format that is easier to ‘digest’, rather than write in a formal style used in research papers.
It’s common to find differing viewpoints about health and nutrition, particularly around dairy, gluten and other foods. So rather than provide references that would simply support my articles, I feel it is more appropriate to empower you to discern through your own research, rather than simply take what is presented on this website as absolute.
Essentially, if something does not feel true for you, then disregard it and follow what feels right, in consultation with your medical or health care professional. After all, what might suit thousands of people may not necessarily be suitable for you.