How It All Works
Water is the most essential nutrient in the body. It is present in every cell of the body.
- delivers oxygen throughout the body. Blood is more than 90 percent water, and blood carries oxygen to different parts of the body. A lack of water can cause blood to become thicker, increasing blood pressure.
- is necessary for the bowel to work properly. Dehydration can lead to digestive problems, constipation, and an overly acidic stomach. This increases the risk of heartburn and stomach ulcers.
- makes minerals and nutrients accessible. These dissolve in water, which makes it possible for them to reach different parts of the body.
- is needed by airways. When dehydrated, airways are restricted by the body in an effort to minimize water loss. This can make asthma and allergies worse.
- protects the spinal cord and other sensitive tissues. It lubricates and cushions joints.
- removes waste by urination, sweating, and bowel movements.
- regulates temperature. Water that is stored in the middle layers of the skin comes to the skin’s surface as sweat when the body heats up. As it evaporates, it cools the body.
- forms saliva and mucus which helps us digest our food and prevents friction and damage by keeping the mouth, nose, and eyes moist.
Water toxicity happens when there is too much water in the body. The kidneys can remove 20–28 litres of water per day, but they cannot excrete more than 0.8 to 1.0 litres per hour. Drinking more than this can be harmful. That is why the best practice is to drink smaller quantities throughout the day rather than large quantities infrequently.
Water filtration eases the toxic load on body by removing the residual chemicals that come out of the tap such as chlorine, pesticides, heavy metals and bacterial contaminants. Water filters provide you with drinking water that both smells and tastes better, is easier on the purse strings and offers far more environmentally friendly solution to cleaner drinking than water in plastic bottles.
I personally use and recommend Biocera Alkaline Jug and Filters.
The body was designed to heal itself. To repair the damage it needs building blocks of life - macro and micronutrients - compounds that the body can’t make, or can’t make in sufficient quantity.
Macronutrients are eaten in large amounts and include the primary building blocks of your diet — water, fat, saturated fat, cholesterol, carbohydrates, and fiber — which provide your body with energy. Vitamins and minerals are micronutrients, and small doses go a long way.
There are 13 essential vitamins our bodies need. These can be divided into two categories: fat-soluble and water-soluble. What’s the difference?
Fat-soluble vitamins are absorbed by fat (that is why supplements are generally recommended to be taken with meal to ensure presence of fat for vitamin absorbtion) and are stored in the body when they are not in use. Typically, they are stored in the liver and fat tissues. Fat-soluble vitamins include Vitamin A (palmitate form), Vitamin D, Vitamin E and Vitamin K.
Water-soluble vitamins dissolve in water, which means these vitamins and nutrients dissolve quickly in the body. Unlike fat-soluble vitamins body cannot store them. Any excess amounts of water-soluble vitamins simply pass through the body. Because these vitamins are needed by our bodies, we need to make sure we intake these vitamins daily. Water soluble vitamins include Vitamin C and the vitamin B complex: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), Vitamin B6, biotin (B7), folic acid (B9), Vitamin B12. Vitamin A in its Beta-Carotene form is also water-soluble.
Minerals are inorganic substances required by the body in small amounts for a variety of functions. These include the formation of bones and teeth; as essential constituents of body fluids and tissues; as components of enzyme systems and for normal nerve function.
Some minerals are needed in larger amounts than others, e.g. calcium, phosphorus, magnesium, sodium, potassium and chloride. Others are required in smaller quantities and are sometimes called trace minerals, e.g. iron, zinc, iodine, fluoride, selenium and copper. Despite being required in smaller amounts, trace minerals are no less important than other minerals.
Minerals are often absorbed more efficiently by the body if supplied in foods rather than as supplements. Also, a diet that is short in one mineral may well be low in others, and so the first step in dealing with this is to review and improve the diet as a whole. Eating a varied diet will help ensure an adequate supply of most minerals for healthy people.
List of High Mineral Foods:
- Nuts - top source for calcium, copper, iron, phosphorus, magnesium, selenium, and zinc. Nuts are a heart-healthy, cholesterol-lowering snack. Since nuts are very high in calories, try not to have more than 1-2 handfuls a day. High mineral nuts include almonds, cashews, and for selenium: Brazil nuts.
- Beans and Lentils - top source for copper, iron, potassium, phosphorus, magnesium, and zinc. Beans and lentils are high in fiber and a good vegetarian source of protein. High mineral beans include white beans, soy beans, chickpeas (garbanzo), and kidney beans.
- Dark Leafy Greens - top source for calcium, copper, iron, potassium, magnesium, and zinc. Dark leafy greens are a great low-calorie addition to any meal. High mineral dark leafy greens include spinach, kale, swiss chard, and turnip greens.
- Salmon - top source for calcium, potassium, phosphorus, magnesium, and selenium. Fish are also a top source of protein, and heart-healthy omega 3 fatty acids. Fish rich in minerals include salmon, tuna, and mackerel. For calcium, choose fish which have been canned with their bones.
- Seeds - good source for copper, iron, phosphorus, selenium, and zinc. While seeds are packed with nutrients, they are also high in calories. Try not to eat more than 1-2 handfuls a day. High mineral seeds include sunflower seeds, flax seeds, pumpkins seeds, and squash seeds.
- Shellfish - top source for copper, iron, phosphorus, selenium, and zinc. Shellfish are also high in heart-healthy omega 3 fatty acids, and vitamin b12. High mineral shellfish include oysters, scallops, mussels, and clams.
- Mushrooms - top source for copper, potassium, selenium, and zinc. Mushrooms are low in calories and a flavorful addition to any dish. High mineral mushrooms include shiitake, cremini, portobello, and white button.
- Whole Grains - top source for iron, phosphorus, selenium, and zinc. Whole grains are high in fiber and are a healthy source of carbohydrates. High mineral grains include oatmeal, quinoa, buckwheat, whole wheat bread, and wheat germ.
- Yogurt - Milk and/or yogurt are a top source for calcium, potassium, phosphorus, and magnesium. For less calories and cholesterol choose low-fat, unsweetened, yogurt and milk. Full-fat dairy products do contain the same mineral content.
- Beef and Lamb - top source for iron, phosphorus, selenium, and zinc. For less calories and cholesterol, choose leaner cuts of meat.
- Avocados - top source for copper, potassium, and magnesium. Avocados are full of heart-healthy fats, and make a tasty addition to any salad or sandwich.
- Tofu - top source for calcium, iron, and phosphorus. Tofu is a great vegetarian source of protein. For extra calcium check for tofu or soy products fortified with calcium.
- Dark Chocolate and Cocoa Powder - top source for iron, magnesium, and zinc. For fewer calories and more minerals, choose darker types of chocolate that have less sugar. Eating 80% Cocoa and above is a good rule.
- Cheese - top source for calcium, copper, and phosphorus. For fewer calories and cholesterol choose low-fat cheeses. Low-fat mozzarella is particularly nutrient dense. High mineral cheeses include Parmesan, Swiss, and Mozzarella.
- Dried Fruits - top source for copper, potassium, and magnesium. While high in nutrients, dried fruits are also high in calories, and sugars. Try not to eat more than half a cup a day. High mineral dried fruits include apricots, prunes, raisins, figs, and dates.
The most nutrient dense foods per calorie:Parsley, swiss chard, kale, watercress, spinach, mustard greens, lettuce, oysters, liver, mushrooms (exposed to UV light), sweet (bell) peppers, arugula, spring onions, broccoli, carrots.
Amino acids are compounds that play critical roles in your body - from building of proteins, regulating immune function to synthesis of hormones and neurotransmitters. From 20 different amino acids your body needs to grow and function properly there are 8 essential amino acids that can’t be made by your body and must be obtained through your diet.
The best sources of essential amino acids are animal proteins like meat, eggs and poultry.
Agriculture has changed dramatically since the end of World War II.
Before the war farmers worked the field number 1 and 2 and the third field would lay barren for a year to allow the soil to regenerate. Only natural fertilizers were being used. Next year the farmers worked the fields 2 and 3 and would leave the first field to rest. Third year the fields 1 and 3 would be used so the second field can recuperate. Healthy soil produced nutrient dense food.
Because of the food shortages after the war farmers started to work all the fields simultaneously to increase the production, exhausting the soil in the process and therefore having to come up with methods to increase productivity. Efforts to breed new varieties of crops that provide greater yield, pest resistance and climate adaptability have allowed crops to grow bigger and more rapidly, but their ability to manufacture or uptake nutrients has not kept pace with their rapid growth. This has led to soil depletion which is affecting the nutrient density of fruit and vegetables.
Food transported long distances is not likely to be as nutritious. This is because foods are usually harvested early (e.g., bananas are picked when they are still green) and ripened in storage with the help of chemical gases, such as ethylene gas. Food will also continue to ripen during transport.
A monocrop is a crop that grows in the same place year after year. As a result, it depletes the soil of its nutrients. Monocrops also require larger amounts of synthetic herbicides (such as glyphosate, which is a known carcinogen) and pesticides. The harmful residues not only remain on the crops, but they also leach into the soil and pollute groundwater supplies.
Supplements help to overcome nutritionally deficient food we eat and provide the body with the building blocks of life necessary for repair and healing.
During the consultation, depending on the state of your nutritional wealth and your current needs, amongst others, I may recommend to you:
- Inessa Advanced Daily Multivitamin for adults. In food the biological constituents are coordinated in the right combinations and ratios for optimum nutrient absorption. This product contains the necessary combinations of nutrients, in therapeutics doses, which makes the nutrients work synergistically ensuring maximum absorption.
- Ionic magnesium for adults as a powder drink. Ionic form is the most widely recognized by the body which ensures maximum absorption.
- Fish or krill oil
- Moringa Powder It is rich in antioxidants as well as protein, potassium and calcium. It also contains 6 times the amount of iron than kale and provides all 8 essential amino acids. As far as health benefits go, research shows moringa fights inflammation, supports brain and cardiovascular health and reduces liver damage.
- Baobab Powder A fruit from Africa’s “Tree of Life.” The antioxidant and polyphenol-rich. Thanks to its high vitamin C content (7-10 times more than oranges) baobab can boost the immune system, increase iron absorption, a great source of potassium and magnesium. Studies have also shown it can regulate blood sugar and improve digestion.
- Raw Cacao Powder Aside from its great chocolatey taste, Cacao Powder is extremely rich in flavanols (over 300 different chemical compounds which have been shown to act as powerful mood enhancers by increasing levels of endorphins and serotonin in the brain) and its antioxidant content is 4 times the amount of regular processed dark chocolate and 20 times more than blueberries.
- Acai Berry Powder Packed full of vitamins and powerful plant phytochemicals, Acai Berries, help to keep your antioxidant levels topped up.
- Spirulina This blue-green algae is praised as being one of the most nutrient-rich foods on the planet. Spirulina is considered a ‘complete’ protein, meaning it contains all of the essential amino acids needed by the body. Also being extremely high in protein (65% protein content!) Spirulina is the perfect protein source for those on a vegan diet.
- Maca Root Maca Root has long been used by native Indians in Peru as a vital ingredient for strengthening overall health. It’s low glycaemic levels means that it is digested slowly, giving a continuous release of energy throughout the day. Maca root is similar to cruciferous vegetables like broccoli and cauliflower. Several studies have shown maca to be a natural mood booster by reducing depression and anxiety symptoms. Other interesting benefits includes an increase in libido (in both men and women) and an increase in fertility in men.
- Chia Seeds Extremely high in protein (20%) and rich in fibre and healthy fatty acids.
- Ground Flaxseed High in fibre, B-vitamins and omega-3 fatty acids.
- Camu Camu Boasting more than 60 times the amount of vitamin C than an orange and rich in antioxidants
- Spinach Powder A rich source of minerals, vitamins and phytonutrients.
- Wheatgrass Gluten-free, edible grass that’s high in vitamins A, C and E as well as iron and calcium. It also contains 17 amino acids — 8 of which the body can’t produce on its own — and chlorophyll. Research has shown wheatgrass can help kill cancer cells and reduce oxidative stress.
- Oregano oil
- Horseradish root
- Echinacea herb
- Apple cider vinegar
- Raw honey
- Colloidal silver
- Myrrh extract
- Cranberry extract
- Gut inflammation
- Slow metabolism
- Mood changes
- Broad-spectrum antibiotics
- Animals fed on a monoculture
- Artificial sweeteners
- Liver issues
- Sterilized foods
- Radiated foods
- Overly processed foods
- A lack of variety of foods in the diet
- They help you make vitamins
- They provide immune protection
- They help keep inflammation low
- They feed colon cells
- They help produce amino acids, neurotransmitters, and other proteins
- They help keep your energy high
- Consume food that has been grown on soil that has a diverse microbiome
- Increase the diversity of plant foods in your diet
- Get plenty of quality sleep
- Do intermittent fasting
- Consume phenols
- Consume sprouts or microgreens grown on soil
- Consume probiotic foods
- Consume raw foods
- kefir (a fermented milk beverage that contains different cultures than yogurt and improves lactose digestion and tolerance)
- kimchi (a fermented vegetable dish)
- sweet acidophilus milk
- miso (fermented soybean paste)
- tempeh (soy product made from fermented soybeans)
- sauerkraut (finely cut raw cabbage that has been fermented by various lactic acid bacteria)
- aged soft cheese
- sourdough bread
- sour pickles
- gundruk (nonsalted, fermented, and acidic vegetable product)
- sinki (indigenous fermented radish tap root food)
- khalpi (fermented cucumber)
- inziangsang (traditional fermented leafy vegetable product prepared from mustard leaves)
- soidonis (widespread fermented product prepared from the tip of mature bamboo shoots)
- Cellular machines inside the cells
- Immune cells
- Red meat - is a complete protein / very few people have allergies to red meat / it is more difficult for some people to digest red meat once they get older / not all of it is useable or bioavailable / consume organic grass-fed or pasture-raised, grass finished wherever possible.
- Poultry - easier to digest / less expensive than red meat / unless it isorganic, you are getting a large amount of arsenic, formaldehyde, and many other medications and chemicals / consume organic and free-range wherever possible.
- Fish - high-quality protein / no carbs / great omega 3 fatty acids / consume wild-caught wherever possible.
- Pork - highly digestible / very high in vitamin B1 / avoid pork from third-world countries / consume organic and free-range wherever possible.
- Dairy - consume raw milk if you can / many people are allergic to dairy / pasteurization destroys most of the nutrition / fermented milk is a little better (like yogurt and cheese) / cheese is better than yogurt for weight loss / do whole milk yogurt not low-fat or no-fat / European grass-fed cheeses are a very high-quality protein / kefir is better to consume than yogurt.
- Eggs - egg yolks are very healthy for you — it is like consuming a multivitamin - they contain incredible fat-soluble vitamins that are essential for supporting your brain, hormones, and eyes and they are also a good source of omega-3 fatty acids, choline, carotenoids, and antioxidants / consume pasture-raised organic eggs / the egg yolk should be bright orange, and the eggshell should be strong / egg yolks that are grass-fed have a lot of vitamin K2 / if you are concerned about the cholesterol in eggs know that in 2015 the dietary cholesterol and egg restriction was dropped (cholesterol builds up as a consequence of inflammation or damage in the inside of the arteries — not as a result of cholesterol in the diet) / eggs are very nutrient-dense and probably the best protein sources for diverse nutrients and bioavailable nutrients with over 1,500 unique proteins that have a wide variety of functions and benefits.
- Soy - is a high protein food /if it is organic and fermented, it might be fine in small quantities / most people are allergic to it / most soy is GMO and as such has a very high toxic pesticides residue / soy protein isolates create major problems.
- Chlorella - is a plant protein / it is a complete protein / it is grown on lakes and can pull toxins from that lake / it is very expensive / you can have it in small amounts.
- Spirulina - it is a good source of protein, it can pull toxins, it can be expensive / it tastes like grass and seaweed.
- Hemp - is similar to our blood protein / it is not very complete, but it has some protein / it can create bloating.
- Breast milk
- BCCA (Branched Chain Amino Acids)
- Gastrointestinal malaise - a general discomfort or uneasiness in your digestive system. Something just doesn't feel right.
- Dysphoria - a state of generalized unhappiness, restlessness, dissatisfaction, or frustration.
- Lethargy - a lack of energy and enthusiasm.
- Slow metabolism
- Mood changes
- Coconut oil
- Olive oil for frying and roasting
- Avocado oil
- Helps Hydration – The body naturally repairs and detoxifies during sleep, but in doing so, it uses up a good amount of water. This is why we are often more thirsty in the morning. Consuming a salt solution like Sole helps the body re-hydrate.
- Helps the Body Detoxify – The minerals in Sole make it useful in the natural detoxification that the body already does. Sole is naturally anti-bacterial and can help remove bad bacteria in the body.
- Boosts Energy – The minerals and stored energy in Sole help boost energy throughout the day.
- Improving Digestion – Sole stimulates the digestive system promoting food absorption and regularity naturally.
- Improving blood sugar – Some people note improvements in blood sugar levels after using Sole.
- A Natural Anti-histamine – Sole can work as a powerful natural anti-histamine. This action is likely due to its balancing effects on the body, and I have noticed this personally.
- Helps with Muscle Cramps – When I played sports, we attributed leg cramps or other cramps to lack of potassium and ate more bananas (which are now the only food I won’t eat). Don’t know about the potassium theory, but I know that since using magnesium and Sole regularly, I don’t get leg cramps anymore (even during/after extreme exercise or in late pregnancy).
- Bone Health – There is a theory that a potential cause of Osteoporosis and other bone disorders is the body utilizing calcium and other minerals from the bones for survival and to neutralize acidity in the blood. Sole is naturally full of minerals and alkalizing, so there is speculation that it is helpful with bone health as well.
- Healthy Veins – By supporting the correct mineral balance in the body and blood, Sole can help reduce or avoid vein problems like varicose veins.
- Blood Pressure – Contrary to what we often hear, many people notice a reduction in blood pressure from using Sole.
- Weight Loss – By improving digestion and nourishing the body on a cellular level, Sole can help promote weight loss.
- Healthy Skin, Hair and Nails – Sole’s high mineral content makes it great for healthy skin (and acne problems), and for hair and nail growth.
- glass jar
- plastic or non-metal lid
- 1-2 cups of Himalayan salt, Celtic salt or Real salt
- filtered water
- Fill the jar about 1/4 of the way with the salt.
- Add filtered water to fill the jar, leaving about an inch at the top.
- Put on the plastic lid and shake the jar gently.
- Leave on the counter overnight to let the salt dissolve.
- The next day, if there is still some salt on the bottom of the jar, the water has absorbed its maximum amount of salt and the Sole is ready to use.
- If all of the salt is absorbed, add more salt and continue doing so each day until some remains. This means that the water is fully saturated with the salt.
- Store at room temp. It will last indefinitely as salt is naturally anti-bacterial and anti-fungal. More water and salt can be added as needed to keep up the amount in the jar.
- To use: Mix 1 tsp of the Sole in to a glass of water and consume every morning on an empty stomach. Do not use a metal utensil to measure or touch the Sole with any metal object.
- Moringa - rich in a number of essential vitamins and minerals and is also said to help mobilise stored visceral fat, antioxidant, helps in blood pressure control and with inflammation, helps control blood sugar level, helps to reduce levels of cholesterol.
- Dandelion - improves appetite and soothes digestive ailments, aids our digestive system by maintaining the proper flow of bile, helps with mineral absorption and soothes the stomach lining, the vitamins and nutrients present in dandelions help in cleansing and maintaining the proper functioning of our liver, it allows our liver to eliminate toxins, it has a natural diuretic effect as it helps in removing excessive fluid from the body and thus relieves bloating, antioxidant, removes excess sugar that is stored in the body due to its diuretic properties and helps in stimulating the production of insulin from the pancreas, it helps prevent urinary tract infections, as well as bladder disorders, kidney problems and possibly even cysts on reproductive organs.
- Nettle - contains many nutrients (Vitamins, minerals, fats, amino acids, polyphenols, pigments, acts as an antioxidant, reduces inflammation, natural dieuretic (helps your body shed excess salt and water), supports healthy liver.
- Cinnamon - to relieve headaches.
- Lemon - to relieve sore throats.
- Chamomile - to relieve stomach ache.
- Peppermint - to relieve fatique.
- Passionflower - to relieve insomnia.
- Beet sugar
- Brown sugar
- Cane juice crystals
- Cane sugar
- Castor sugar
- Coconut sugar
- Confectioner's sugar (aka, powdered sugar)
- Corn syrup solids
- Crystalline fructose
- Date sugar
- Demerara sugar
- Diastatic malt
- Ethyl maltol
- Florida crystals
- Golden sugar
- Glucose syrup solids
- Grape sugar
- Icing sugar
- Muscovado sugar
- Panela sugar
- Raw sugar
- Sugar (granulated or table)
- Turbinado sugar
- Yellow sugar
- Agave Nectar/Syrup
- Barley malt
- Blackstrap molasses
- Brown rice syrup
- Buttered sugar/buttercream
- Carob syrup
- Corn syrup
- Evaporated cane juice
- Fruit juice
- Fruit juice concentrate
- Golden syrup
- High-Fructose Corn Syrup (HFCS)
- Invert sugar
- Malt syrup
- Maple syrup
- Rice syrup
- Refiner's syrup
- Sorghum syrup
- Almond milk – is a popular milk alternative because it is easy to make, cheap to buy, and many find it delicious. A cup of almond milk contains approximately 39 calories, 1 g of protein, and 2.5 g of fat. Almond milk does not have the strong flavor that some other plant-based milks may have, so it may be a good transition milk for many people to try.
- Coconut milk – Coconut milk is naturally very fatty, which helps it provide the same texture as cow's milk. However, a cup of fortified coconut milk contains 74 calories and 5 g of fat, but less than 1 g of protein. Many people use coconut milk in their coffee because of its creamy texture. Adding cocoa powder to heated coconut milk also makes a rich and creamy hot cocoa.
- Other options – The above are the most popular alternatives to cow's milk. Other dairy-free milk alternatives include: oat milk, hemp milk, flax milk, cashew milk and tiger nut milk.
- Pasta = rice, buckwheat, millet or corn noodles, bean noodles, zoodles and other vegetable noodles
- Semolina = polenta
- Bulgur = rice
- Couscous = quinoa, grated cauliflower
- Wheat bran = gluten-free oat bran
- Cereal = corn flakes
- Granola = gluten-free granola mix
- Ovaltine = cocoa
- Beer = gluten-free beer
- Tortillas = corn tortillas or collard greens
- Crackers = rice cakes or brown rice tortillas cut up, toasted, and paired with cheese or hummus
- Bread Crumbs = blended gluten-free oats, crushed gluten-free flax or fiber cereal
- Pizza Crust = mashed potatoes, spaghetti squash or cauliflower
- Wheat Bran = gluten-free oat bran
- Pancakes = swap whatever flour your recipe calls for with cornmeal
- Pre-Made Frosting = meringue
- Croutons = nuts
- All-Purpose Flour = almond flour, coconut flour, buckwheat flour, sorghum flour, almond meal, rice flour, chickpea flour, and brown rice flour. Depending on what you’re making, you might have to combine some of these with cornstarch, tapioca starch, or potato starch.
- Soy Sauce = tamari, but check the label—some tamari can contain small amounts of wheat
- Roux = mashed potatoes or a combo of cornstarch and water
- Bagels = rice cakes
- Increase the amount of liquids you use.
- Leave the dough to rest (it will thicken).
- Immediately process pasta or cookie dough to prevent it from drying out.
- A food diary is essential.
- Avoid or reduce eating canned foods and ready meals.
- Avoid or reduce eating ripened and fermented foods (older cheeses, alcoholic drinks, products containing yeast, stale fish).
- Histamine levels in foods vary, depending on how ripe, matured or hygienic the foods are.
- As much as it is possible, only buy and eat fresh products.
- Don’t allow foods to linger outside the refrigerator – especially meat products.
- Ensure that your food preparation area (kitchen) is always kept clean.
- Everyone has their own threshold; you will need to find yours.
- Consult a certified dietician about working out a balanced diet.
- Learn to cook! It can be loads of fun once you get into it.
- Fresh meat (cooled, frozen or fresh)
- Certain fresh/frozen fish – hake, trout, plaice
- Chicken (cooled, frozen or fresh)
- Fresh fruits – with the exception of plantains, most fresh fruits are considered to have a low histamine level (also see histamine liberators below)
- Fresh vegetables – with the exception of tomatoes, eggplant and spinach
- Grains – also products thereof such as rice noodles, white bread, rye bread, rice crisp bread, oats, puffed rice crackers, millet flour, pasta
- Fresh pasteurised milk and milk products
- Milk substitutes – goat milk, sheep milk
- Cream cheese, mozzarella, butter, (without the histamine generating rancidity)
- Most cooking oils – check suitability before use
- Most leafy herbs – check suitability before use
- Most fruit juices without citrus fruits
- Herbal teas – with the exception of those listed below
- Pickled or canned foods – sauerkrauts
- Matured cheeses
- Smoked meat products – salami, ham, sausages….
- Beans and pulses – chickpeas, soy flour
- Long-stored nuts – e.g peanuts, cashew nuts, almonds, pistachio
- Chocolates and other cocoa based products
- Rice vinegar
- Ready meals
- Salty snacks, sweets with preservatives and artificial colourings
- Most citrus fruits – lemon, lime, oranges…
- Cocoa and chocolate
- Walnuts, peanuts
- Papaya, pineapples, plums, kiwi and bananas
- Wheat germ
- Most vinegars
- Additives – benzoate, sulphites, nitrites, glutamate, food dyes
- Black tea
- Energy drinks
- Mate tea
- Yoghurt – depends on the bacteria culture used
- Egg white – The theory, that egg white is a histamine releaser has been dismissed
- Yeast – even though it does not contain histamine as such, yeast serves as a catalyst for minor or major histamine generation during leavening depending on product. There is no yeast in the end product. Relevance of yeast for HIT-patients is under discussion.
- Yeast extract has been reported to be very high in biogenic amines and a DAO inhibitor and is therefore deemed not suitable in the low-histamine diet.
- Processing digested food from the intestine
- Controlling levels of fats, amino acids and glucose in the blood
- Neutralising and destroying all drugs and toxins
- Manufacturing bile
- Storing iron, vitamins and other essential chemical
- Activating of vitamin D
- Breaking down food and turning it into energy
- Manufacturing, breaking down and regulating numerous hormones including sex hormones and T4 to T3 conversion
- Making enzymes and proteins which are responsible for most chemical reactions in the body, for example those involved in blood clotting and repair of damaged tissues
- Green tea
- Potato chips
- French fries
- Brazil nuts
- Hazel nuts
- Pine nuts
- Wheat germ
- Star fruit
- Black tea
- Swiss chard
- Beet tops
- Black pepper
- Saturated fats
- Macadamia nuts
- Nuts and seeds - almonds, cashews, flaxseeds, pumpkin seeds, chia seeds
- Legumes - black beans, edamame and lima beans
- Milk, yoghurt
- Dark and leafy greens - spinach, swiss chard, collard greens
- Fruit - avocados, , bananas, papayas and blackberries
- Vegetables - green peas, sweetcorn, potatoes
- Dark chocolate and raw cocoa
- Tap, mineral and bottled waters(depending on the source)
- Brown rice
- Low-sodium sea salt
- Earache - garlic
- Toothache - clove
- Heartburn - apple cider vinegar
- Chronic pain - turmeric
- Joint pain - cherries
- Bloating - pineapple
- Sore muscles - peppermint
- Sinus pain - horseradish
- Injury pain - water
- Urinary tract infecttions - blueberries
- Assume a meditation posture: sitting, lying down — whichever is most comfortable for you. Make sure you can expand your lungs freely without feeling any constriction.
- Close your eyes and try to clear your mind. Be conscious of your breath, and try to fully connect with it. Inhale deeply through the nose or mouth, and exhale unforced through the mouth. Fully inhale through the belly, then chest and then let go unforced. Repeat this 30 to 40 times in short, powerful bursts. You may experience light-headedness, and tingling sensations in your fingers and feet. These side effects are completely harmless.
- After the last exhalation, inhale one final time, as deeply as you can. Then let the air out and stop breathing. Hold until you feel the urge to breathe again.
- When you feel the urge to breathe again, draw one big breath to fill your lungs. Feel your belly and chest expanding. When you are at full capacity, hold the breath for around 15 seconds, then let go. That completes round number one. This cycle can be repeated 3-4 times without interval. After having completed the breathing exercise, take your time to bask in the bliss. This calm state is highly conducive to meditation — don't hesitate to combine the two.
- B - What are the benefits?
- R - What are the risks?
- A - Are there any alternatives?
- I - What does your instinct/intuition tell you?
- N - What happens if you do nothing?
- Heal Your Body by Louise Hay
- You Can Heal Your Life by Louise Hay
- Messages From Water by Masaru Emoto
- Take Off Your Glasses And See: A Mind/Body Approach To Expanding Your Eyesight And Insight by Jacob Liberman
- 'The Healthy Child Through Homeopathy - A Practical Guide For Parents’ by Tricia Allen
- Milestones Of Motherhood by Clare Cooper
- The Secret Life Of The Unborn Child: A remarkable and controversial look at life before birth by John Kelly (Author), Dr Thomas Verny
- The Food of Love: Your Formula for Successful Breastfeeding by Kate Evans
- The Womanly Art of Breastfeeding by Le Leche League
- What Your Doctor May Not Tell You About Menopause by John R. Lee
- Wild Power by Alexandra Pope and Sijaine Hughes
- Rushing Woman's Syndrome by Dr Libby Weaver
- Passage To Power by Leslie Kenton
- The Calcium Lie II: What Your Doctor Still Doesn't Know: How Mineral Imbalances Are Damaging Your Health by Robert Thompson and Kathleen Barnes
- How Not To Die Cookbook by Michael Gereger
- Introducing The Ten Terrains Of Consciousness: Understand Yourself, Other People, And Our World by Allen David Reed and Tahnee Woolf
- New Vitamin Bible by Earl Mindell
- Gut And Psychology Syndrome by Dr Natasha Campbell-McBride
- Dr Jensen's Guide To Better Bowel Care by Bernard Jensen
- The Power Of Now: A Guide To Spiritual Enlightenment by Eckhart Tolle
- Autism, Beyond Despair by Dr. Tinus Smits
- My Way by Dee Mani
- Nutrition Almanac by Lavon J. Dunne
- Hold on to Your Kids: Why Parents Need to Matter More Than Peers by Dr Gabor Maté and Gordon Neufeld
- Nourishing Traditions: The Cookbook That Challenges Politically Correct Nutrition and the Diet Dictocrats by Sally Fallon
- The Nourishing Traditions Cookbook for Children: Teaching Children to Cook the Nourishing Traditions Way by Sally Fallon
- Dr. Mercola's Total Health Cookbook & Program by Joseph Mercola
- The No Nonsense Vaccine Handbook by Liz Bevan-Jones and Yvonne Stone
- How to Raise a Healthy Child in Spite of Your Doctor: One of America's Leading Pediatricians Puts Parents Back in Control of Their Children's Health Mass Market by Robert S. Mendelsohn
- Your Body's Many Cries for Water: You Are Not Sick, You Are Thirsty: Don't Treat Thirst With Medications by Fereydoon Batmanghelidj
- Diabetes without Drugs: The 5-Step Program to Control Blood Sugar Naturally and Prevent Diabetes Complications by Suzy Cohen
- 'As long as there is a life, there is a chance.' - E. Kramer MCPH (Director, College of Practical Homeopathy)
- 'If body can produce it, body can reduce it.' - Som Jandu (Director, College of Practical Homeopathy)
- 'Where love walks, fear cannot go.' - Unknown
- 'Sun should never set up on an argument.' - Unknown
- 'Everything you are not changing, you're choosing.' - Unknown
- 'The only thing that kills is fear and the cure is common sense.' - E. Kramer MCPH (Director, College of Practical Homeopathy)
- 'If you learn, teach. If you get, give.' - Unknown
- 'Fail - first attempt in learning.' - Unknown
- 'Experience is knowledge, everything else is information.' - Albert Einstein.
- 'People can only hurt you if you let them.' - Unknown
- 'What would you do if you weren't afraid?' - Unknown
- 'Forgivness is key to your own happiness.' - Unknown
- 'If you make promise, you owe.' - Unknown
- 'Keep it simple.' - Som Jandu (Director, College of Practical Homeopathy)
- 'Scars remind us of where we've been. They don't dicatate where we are going to.' - Unknown
- 'It's better to regret something you have done, than something you haven't.' - Unknown
- 'The more you want something the bigger it gets.' - Unknown
- 'Never deny the child's perception of things.' - Unknown
- 'Beliefs devide us. Emotions unite us.' - Unknown
- 'Between stimulus and response, there is a space. In that space lies our freedom and power to choose our response. In our response lies our growth and freedom.' - Unknown
- 'Life is about learning to let go.' - Unknown
- 'This too shall pass.' - Unknown
- 'The moment child is born, the mother is also born.' - Unknown
- 'Accept noone's definition of your life. Define yourself.' - Unknown
- 'Think fast. Speak slow.' - Unknown
- 'Everyone is born as many men but dies as a single one.' - Unknown
- 'Keep on going. You're always end up somehere new.' - Unknown
- 'People throw rocks at things that shine.' - Unknown
- 'Live simply so other people can simply live.' - Unknown
- 'If the river had no stones it would have no song.' - Unknown
- 'Broken heart is the one which lets the light in.' - Unknown
- 'Enjoy today because it ain't coming back.' - Unknown
- 'If you see do tell.' - Unknown
- 'One log won't burn.' - Unknown
- 'Beautiful things don't ask for attention.' - Unknown
- 'Give a man a fish and you feed him for a day. Teach a man how to fish and you feed him for life.' - Unknown
- 'Your direction is more important than your speed.' - Unknown
- 'Live as if you were to die tomorrow. Learn as if you were to live forever.' - Unknown
- 'Only ever look back to see how far you have come.' - Unknown
- 'All things are difficult before they are easy.' - Thomas Fuller
- 'You’re not a body that has a soul. You are a soul that has a body.' - Unknown
- 'Fear is not your enemy. It is a compass pointing you to the areas where you need to grow.' - Unknown
- 'Emotion is energy in motion.' - Unknown
- 'You have to feel it before you can heal it.' - Unknown
- 'Our family and friends are people to be loved, not problems to be fixed.' - Unknown
- 'The past is for reference not for residence.' - Unknown
- 'If we have more than we need...we can learn to build a longer table...not a higher fence.' - Unknown
- 'Every cell in the human body has only one function; to support and serve every other cell.' - Unknown
- 'A ship doesn’t sink because it is surrounded by water; it sinks because of the water that gets into it. ' - Unknown
- 'Right here and right now everything is perfect.' - Unknown
- 'Sometimes all you need to do is wait.' - Veronika Steenson
- 'You can quit anytime...so why quit now. When you get tired, learn to rest not to quit.' - Unknown
- 'Energy flows where attention goes.' - Unknown
- 'Everyone thinks of changing the world, but no one thinks of changing himself.' - Leo Tolstoy
Please do not self prescribe these.
Superfood is a marketing term for food of an exceptional nutrient density.
Antibiotics are used to kill or inhibit bacterial growth. Although you might think of antibiotics as modern medicine, they’ve actually been around for centuries. The difference between the original/natural antibiotics and today’s antibiotics, is that the natural/original antibiotics are derived from natural sources and as such do not disrupt the balance of good and bad bacteria in the body whilst fighting infections.
Pre And Probiotics
The gut and brain are connected, a partnership called the gut-brain axis. What affects the gut often affects the brain and vice versa. When your brain senses trouble — the fight-or-flight response — it sends warning signals to the gut, which is why stressful events can cause digestive problems like a nervous or upset stomach. On the flip side, flares of gastrointestinal issues like irritable bowel syndrome (IBS), Crohn's disease, or chronic constipation may trigger anxiety or depression.
Our body normally has what we would call good or helpful bacteria and bad or harmful bacteria. Maintaining the correct balance between these bacteria is necessary for optimal health. Ideally, you want a rich microbiome with a lot of different species. Without this diversity, you’ll provide the perfect space for harmful bacteria to thrive. Age, genetics, poor food choices, emotional stress, lack of sleep, antibiotic overuse, other drugs, and environmental impacts influence the composition of the bacteria in the body and this is where pre and probiotics come in.
A lack of diverse microbes can lead to symptoms, including:
Top things that lower microbiome diversity:
Potential benefits of diverse microbes:
How to increase the diversity of microbes in your gut and boost your health:
Prebiotics are a type of fiber that the human body cannot digest. They serve as food for probiotics, which are tiny living microorganisms that help to colonize your gut with a helpful bacteria and other organisms and positively influence the digestion, nutrient uptake, immunity function.
Sources of prebiotics include asparagus, artichoke, bamboo shoots, banana, barley, chicory, leeks, garlic, honey, lentils, milk, mustards, onion, rye, soybean, sugar beet, sugarcane juice, tomato, wheat, and yacón.
Probiotics may seem new to the food and supplement industry, but they have been with us from our first breath. During a delivery through the birth canal, a newborn picks up the bacteria Bacteroides, Bifidobacterium, Lactobacillus, and Escherichia coli from his/her mother. These good bacteria are not transmitted when a Cesarean section is performed and have been shown to be the reason why some infants born by C-section have allergies, less than optimal immune systems, and lower levels of gut microflora.
Most probiotics are included through the fermentation process. They have shown to have anti-oxidant, anti-microbial, anti-fungal, anti-inflammatory, anti-diabetic and anti-atherosclerotic activity. You can purchase foods that are fermented or ferment them yourself. Sources of fermented food include:
If eating the fermented food is not an option for you I recommend taking BioKult Probiotics daily.
Protein is found throughout the body — in muscle, bone, skin, hair, and virtually every other body part or tissue. It makes up the enzymes that power many chemical reactions and the hemoglobin that carries oxygen in your blood. At least 10,000 different proteins make you what you are and keep you that way.
Protein is made from twenty-plus basic building blocks called amino acids. Because we don’t store amino acids, our bodies make them in two different ways: either from scratch, or by modifying others. Nine amino acids — histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine — known as the essential amino acids, must come from food.
Different examples of proteins in the body:
Different types of protein:
Best protein for recovery:
Proteins that are not great for recovery:
How much protein do you need:
You really only need to eat 0.4 grams of protein (x) your body weight in pounds. On average, that translates to about 25-35 grams of protein each meal. Generally speaking, any more protein than that will turn into sugar.
There are certain variables that make people more or less tolerant to extra protein in the diet. People who are younger, exercise frequently, or have higher stress levels, tend to tolerate more protein. On the other hand, people with low stomach acid have difficulty digesting protein.
Too much protein affects sleep quality because of the phosphorus in protein. Phosphorus is a stimulant. You can counteract the phosphorus from a high protein diet by eating plenty of vegetables to ensure that your calcium and magnesium intake is also high.
Too much protein can raise insulin and cause you to gain weight. Contrary to popular belief, the leaner the protein, the more it spikes insulin. The combination of sugar and protein causes an even greater spike in insulin.
Skeletal muscle protein synthesis (the creation of new muscle or repair of muscle) occurs when you consume about 20-25g of protein per meal. But, once you go over this, you're going to have less protein synthesis and more oxidation.
Signs you're consuming too much protein:
Healthy Fats To Fry On
In general, it's better to consume unrefined salt over table salt, since it's generally lower in sodium and high in essential minerals.
Table salt is created by superheating natural salt to 1,200 degrees Fahrenheit, which destroys most beneficial compounds. Fortified with essential iodine, table salt is also bleached and devoid of trace elements, so it's certainly not the healthiest salt you can shake. This type of salt can often contains additives to slow moisture absorption so it is easy to sprinkle in your salt shaker. This highly refined version of salt is responsible for many sodium-related health issues, whereas unrefined salts heal the body instead of harming it.
Sea salt comes from the ocean and undergoes an evaporation process to separate the salt from the water. Sea salt contains a small amount of natural iodine, although not nearly as much as iodized salt. It is typically much less refined than table salt and comes in both fine and coarse varieties. While sea salts are a great unrefined choice, unfortunately, pollution is steadily becoming a concern. Whereas ancient seas were once clean, we have sullied our ocean coastlines with pollutants.
Himalayan Pink salt comes from ancient seabeds in the Himalayan mountains. Its pink color comes from its rich iron content. This salt is, in fact, quite rich in minerals, containing all 84 essential trace elements required by your body. Pink salt can assist in many bodily functions, such as reducing muscle cramps, promoting blood sugar health and promoting healthy pH in your cells. Many experts recommend pink salt as one of the healthiest salts you can consume.
Grey salt is colored by the clay from where it's harvested, grey salt is often called Celtic Sea Salt. It is hand-raked in Brittany, France, where the natural clay and sand create moist, mineral-rich crystals. This salt generally retains its moistness. Grey salt can help to restore electrolyte balance, has alkalizing properties and can prevent muscle cramps, much like pink salt.
Sole (pronounced Solay) is essentially water that has been fully saturated with a natural salt. This isn’t just a small amount of salt dissolved in water, but rather water that has absorbed as much natural salt as it is able and will not absorb any more. The term Sole comes from the Latin “Sol” meaning Sun.
You will neeed:
Teas I Recommend
The Most Common Names For Sugar:
Dairy Alternatives: How To Replace Milk, Cheese, Butter, And More
A cup of whole milk contains approximately 149 calories, 8 grams (g) of protein, and 8 g of fat. It also contains nutrients and minerals that include calcium and potassium. Many suppliers also add vitamin D to their milk.
I do not recommend using rice milk as it can contain amounts of arsenic. I do not recommend using soy milk either because soy is genetically modified and as such contains high residues of pesticides.
Gluten Alternatives: How To Replace Gluten
What is “gluten”? Gluten is a protein composite found in wheat, rye, barley and related grains or mixtures like spelt, green spelt, kamut, small spelt and emmer wheat. The app Food Intolerances Apple version and Food Intolerances Android version will help everyone who has been diagnosed with a food intolerance.
Gluten-free foods All of the following foods are naturally gluten-free: corn, rice, wild rice, millet, brown millet, teff, buckwheat, amaranth, quinoa, soy, sesame, flax seed, hemp, potatoes, vegetables, fruit, nuts, milk, eggs, meat, fish, poultry, legumes, fats, oils, etc.
Alternatives to flour:
Chestnut flour, lupine flour, guar gum, arrowroot flour, tapioca flour, banana flour, coconut flour, hemp flour, chickpea flour, soy flour, almond flour, quinoa flour, amaranth flour.
Xanthan gum, carob bean gum, guar gum.
Instead of wheat flakes, use rolled oats, rice flakes, soy flakes and millet flakes. Substitute puffed wheat or spelt with puffed rice or amaranth. You can also add seeds like flax seeds and chia seeds or some nuts if you like it crunchy.
Tips for gluten-free cooking - Gluten-free flours can be used for baking, but keep in mind the following:
Low Histamine Diet
An elimination diet takes around 4 weeks. By then you should feel a lot better. Then it is time to figure out your personal threshold. The app Food Intolerances Apple version and Food Intolerances Android version will help everyone who has been diagnosed with a food intolerance.
Foods that have been reported to have lower histamine levels and are thus to be preferred:
Foods that have been reported to have higher levels of histamine:
Foods that have been reported to have released histamine (histamine releasers):
Foods that have been reported to block the diamine oxidase (DAO) enzyme:
Liver Clensing Foods
The liver is just as vital an organ as the heart, with over 500 functions, absorbs nutrients, detoxifies and removes harmful substances from the blood and plays a vital role in fighting infections, particularly infections arising in the bowel.
Other important liver functions include:
Foods that have been reported to have liver clensing properties:
Consume dairy with any of the above foods to help reduce the effects of oxalates.
Proper hydration (2.5l fluid a day as minimum) is paramount to improve your condition.
Magnesium Rich Foods
Magnesium is the second most common deficiency.
Magnesium is involved in more than 300 essential metabolic reactions, e.g. it keeps your natural energy levels up, supports muscle and nerve function and it plays a role in the production of serotonin, which is known as the feel-good hormone.
Vitamins D and B6 support the absorption of magnesium.
"Everything you want is on the other side of fear." - Jack Canfield
Regulated by the autonomic nervous system, inhaling oxygen is an unconscious process. Fortunately it’s an unconscious praxis, otherwise we simply wouldn’t have a break, as we’d have to deal with it incessantly. The amount of oxygen that we inhale through our breathing, influences the amount of energy that is released into our body cells. On a molecular level, this progresses via various chemical and physiological processes. Breathing is the easiest and most instrumental part of the autonomic nervous system to control and navigate. In fact, the way you breathe strongly affects the chemical and physiological activities in your body. Practice special breathing exercises that keep your body in optimal condition and in complete control in the most extreme conditions. Inhale deeply and exhale without any use of force.
Step 1: Get Comfortable
Step 2: 30-40 Deep Breaths
Step 3: The Hold
Step 4: Recovery Breath
When you are low on energy it is a nonsense to 'work out'. 'Working in' will build energy, stimulate healing in the body and relax the mind.
The brain’s ability to change is known as neuroplasticity. Similar to muscles, regions of your brain become larger and stronger the more they are used, and unused regions become weaker and atrophy.
For example, every time you have the experience of being “stressed out,” the neural networks and areas of the brain responsible for the experience are reinforced and grow stronger. Meanwhile the structures that produce the experience of being “calm, cool and collected” are neglected and weaken. The more that we engage a particular pattern of thought, feeling or behavior, the stronger the network becomes. This is why it can be difficult to change chronic, overlearned patterns.
The same areas and structures of the brain that are active in cognitive function (all aspects of thinking, reasoning, evaluating, judging, remembering and feeling) are also active during movement. That means that whatever you think, perceive and feel (whether intentional or unconscious) while you’re practicing yoga is essentially training the brain to think, perceive and feel in those ways. Your mind and body are essentially rewiring when you practice yoga and your attitudes, judgments, and inner dialogue are just as important as your breath and alignment when you practice.
Ladies, TRUST YOUR INSTINCT. You know best. Be emprowered to have a voice and speak up for yourself.
Whenever you are facing a decision related to your body, children and a wider family take your time and make the right decision by applying B.R.A.I.N.:
If you’re expecting a baby, keep in mind that having a natural birth and breastfeeding can both enhance the diversity of microbes in an infant.
When pregnant, the cells of the baby migrate into the mother's bloodstream and then circle back into the baby. It's called 'fetal-maternal microchimerism'.
For 41 weeks, the cells circulate and merge backwards and forwards, and after the baby is born, many of these cells stay in the mother's body, leaving permanent imprint in the mother's tissues, bones, brain, and skin, and often stay there for decades. Every single child a mother has afterwards will leave a similar imprint on her body, too.
Research has shown that if mother's heart is injured. Foetal cells will rush to the site of the injury and change into different types of cells that specialize in mending the heart.
The baby helps repair the mother, while the mother builds the baby. This is why certain ilnesses vanish while pregnant.
Studies have also shown cells from a foetus in a mother's brain 18 years after she gave birth. If you are a mom, you know how you can intuitively feel your child even when they are not there. Well, now you have a scientific proof of that. Always trust your instincts. Intuition does not lie.
For Spinning Babies Resources CLICK HERE
For One To One Pregnancy Support And Pregnancy Online Yoga Sessions CLICK HERE
For Pregnancy Information And Doulas CLICK HERE
For Free Hypnobirthing Resources CLICK HERE
For Music In Labour CLICK HERE
For Breastfeeding Support CLICK HERE
For Bereavement Support CLICK HERE
For the list of the most toxic food to avoid this year CLICK HERE
For Windi Gas and Colic Reliever CLICK HERE
For Sterimar Brathe Easy Baby CLICK HERE
For the list of alternative follow on milk recipes CLICK HERE
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