Homeopathy in Milton Keynes

How It All Works

Why Water?

Water is the most essential nutrient in the body. It is present in every cell of the body.

Water:

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.

Why Nutrition?

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.

The most toxic food in the UK this year

Why Supplements?

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.

Choose food based over synthetic. When you choose food-based supplements, you are consuming nutrition in its most recognizable form and because of that perfect harmony the body can absorb and utilize them with far greater efficiency. Synthetic supplements created in a laboratory contain isolated chemicals which the body may struggle to identify or even flush out as waste. By choosing the wisdom of nature over a lab-made imitation, you ensure your body receives the complete, balanced nourishment it needs to truly thrive.

Please do not self prescribe any supplements.

Superfoods

Superfood is a marketing term for food of an exceptional nutrient density.

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.

Natural Antibiotics

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. Some of these are not safe to consume in pregnancy.

Turmeric
Ginger
Oregano oil
Habanero
Onion
Horseradish root
Echinacea herb
Apple cider vinegar
Raw honey
Garlic
Colloidal silver
Thyme
Clove
Goldenseal
Myrrh extract
Cranberry extract

Flu Shotgun Recipe

You will neeed:

1 crushed clove of garlic
8th of a teaspoon of finely chopped ginger
1 teaspoon of raw honey
juice of 1 lemon
1/2 teaspoon of cayenne pepper
1 drop of teatree oil or eucalyptus oil

Instructions:

Mix all ingredients in 1/3 cup of hot water and drink 3 times a day.

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:

Diarrhea
Gut inflammation
Toxins
Obesity
Slow metabolism
Mood changes

Top things that lower microbiome diversity:

Broad-spectrum antibiotics
Glyphosate
Animals fed on a monoculture
Stress
Artificial sweeteners
Inflammation
Liver issues
Sterilized foods
Radiated foods
Overly processed foods
A lack of variety of foods in the diet

Potential benefits of diverse microbes:

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

How to increase the diversity of microbes in your gut and boost your health:

Consume food that has been grown on soil that has a diverse microbiome
Increase the diversity of plant foods in your diet
Exercise
Get plenty of quality sleep
Do intermittent and prolonged fasting
Consume phenols
Consume sprouts or microgreens grown on soil
Consume probiotic foods
Consume raw foods

Two main strains of bacteria are especially important - Lactobacilli or Bifidobacteria - as they make the gut environment ready for other strains so supplementing those is particularly beneficial.

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:

kefir (a fermented milk beverage that contains different cultures than yogurt and improves lactose digestion and tolerance)
kimchi (a fermented vegetable dish)
yoghurt
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)

here.

If eating the fermented food is not an option for you I recommend taking BioKult Probiotics daily.

About Protein

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:

Muscle
Hair
Nails
Tendons
Ligaments
Fascia
Cartilage
Skin
DNA/RNA
Cellular machines inside the cells
Enzymes
Hormones
Lipoproteins
Blood
Immune cells

Digesting protein efficently relies on having enough Hydrochloric Acid (HCl) in your stomach to act as the "master switch" for the entire process. Without enough acid to break down food and signal the rest of the digestive tract to wake up, you’ll often experience bloating and gas (particularly shortly after eating a protein-heavy meal as the food that isn't being broken down by acid begins to ferment and putrefy in the gut), feeling uncomfortably full after only a few bites of food, as the stomach struggles to move its contents into the small intestine, heartburn/reflux (when acid is low, the lower esophageal sphincter (LES) may not close tightly as it relies on high acidity to trigger closure, allowing even small amounts of weak acid to splash upward) and frequent burping within an hour of eating (a classic sign of undigested food creating gas).

HCl is required to "unlock" certain minerals and vitamins from the food matrix. Lack of acid often leads to Iron deficiency = Anemia(HCl converts iron into a form the body can actually absorb), Vitamin B12 deficiency (you need HCl to release B12 from protein. Without it, the "Intrinsic Factor" cannot bind to the vitamin for absorption) and brittle nails and thinning hair: (since these are made of protein (keratin), a failure to digest protein manifests as poor structural integrity in the body).

Low stomach acid changes the environment of the entire gastrointestinal tract leading to secondary gut issues such as SIBO = Small Intestinal Bacterial Overgrowth (stomach acid is your primary "disinfectant"; without it, bacteria that should stay in the large intestine can migrate upward and thrive in the small intestine), food sensitivities (when large, undigested protein molecules enter the intestines, they can irritate the gut lining and trigger an immune response, leading to new food allergies), undigested food in stool (a visible sign that the mechanical and chemical breakdown process failed at the first step).

Different types of protein:

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.

Best protein for recovery:

Breast milk
Eggs

Proteins that are not great for recovery:

Whey
Soy
BCCA (Branched Chain Amino Acids)

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:

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.
Weakness
Slow metabolism
Mood changes

Healthy Fats To Fry On

Coconut oil
Olive oil for frying and roasting
Lard
Butter
Avocado oil

Salt

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 (kitchen) 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 contain 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 such as high blood pressure or swelling, whereas unrefined salts heal the body instead of harming it. Avoid table salt at all costs.

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. The mineral count in sea salt depends entirely on the water it was pulled from. It usually contains potassium and iron but lacks the sheer density of trace elements found in the ancient mountain or deep-clay varieties. Sea salt 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.

Gray salt is colored by the clay from where it's harvested, gray 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. Because it is "wet" (containing up to 10-15% residual brine), its minerals are in a more bioavailable, ionic state, which makes them easier for your body to absorb.While there are fewer total elements (often cited around 34 to 82 depending on the source), it is significantly higher in magnesium and calcium. Gray salt can help to restore electrolyte balance, has alkalizing properties and can prevent muscle cramps, much like pink salt.

Sole

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.

Benefits:

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.

You will neeed:

glass jar
plastic or non-metal lid
1-2 cups of Himalayan salt, Celtic salt or Real salt
filtered water

Instructions:

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.

Teas I Recommend

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.
Green tea - packed with potent antioxidants like EGCG that protect your cells from oxidative stress and may lower the risk of chronic diseases. Its unique combination of caffeine and the amino acid L-theanine provides a steady, "calm-alert" energy boost that enhances focus without the jitters associated with coffee. Beyond brain health, it supports your cardiovascular system by improving cholesterol levels and promoting better blood flow. Additionally, regular consumption can temporarily boost your metabolic rate, aiding in fat oxidation and blood sugar regulation.
Hibiscus - a potent source of anthocyanins and polyphenols, offering an antioxidant profile that frequently rivals or surpasses that of green tea. Its most significant clinical benefit is the ability to lower blood pressure and improve lipid profiles, acting as a natural support for cardiovascular health. Additionally, the tea may aid metabolic function by helping to regulate blood sugar levels and reducing the accumulation of body fat. Finally, its compounds provide hepatoprotective effects, supporting liver health by increasing detoxifying enzymes and reducing oxidative stress throughout the body.
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.
Lemon balm - reducing stress, anxiety, and insomnia while enhancing cognitive function and calming digestive issues. Rich in antioxidant compounds like rosmarinic acid, this lemon-scented mint relative also aids in relieving menstrual cramps, PMS symptoms, and potentially supports heart health.
Raspberry tea - highly regarded for its ability to tone the uterine muscles, which may help shorten labor and reduce the need for medical interventions during childbirth. It is naturally rich in essential nutrients like magnesium, potassium, and iron, providing a healthy boost for both reproductive and overall wellness. Many people also use the tea to alleviate painful menstrual cramps and reduce heavy blood flow due to its soothing, anti-inflammatory properties. Beyond its reproductive benefits, the tea’s high antioxidant content supports a healthy immune system and aids in gentle digestive regulation.
Cinnamon - to relieve headaches, promotes heart health, regulates blood sugar levels, and reduces inflammation. It aids in weight management, eases menstrual cramps, fights infections with antimicrobial properties, and may improve digestion and brain function.
Lemon - nutrient-rich, hydrating beverage packed with vitamin C and antioxidants that boost immunity, improve skin health, and support digestion. It acts as a natural detoxifier for the liver, alkilises the system, helps manage weight, and promotes heart health by lowering cholesterol. Regular consumption can also soothe sore throats and reduce inflammation.
Chamomile - to promote better sleep, reduce stress, and improve digestive health (relieves stomach ache). Its anti-inflammatory properties may help manage blood sugar, soothe muscle spasms, ease menstrual pain, and support heart health. It is often used as a mild, natural sedative.
Peppermint - great to relieve fatique, known for aiding digestion, reducing bloating, and relieving stomach discomfort.
Passionflower - used to reduce anxiety, stress, and insomnia by increasing GABA levels in the brain, which induces relaxation. It may improve sleep quality, reduce menopausal hot flashes, and aid in easing pain.

Nettle Infusions

You will neeed:

large glass jar
large saucepan with a lid
1 cup dried nettles
2.5l filtered water

Instructions:

Fill the saucepan with water and bring to boil.
Turn off the heat and add nettles.
Do not cook further. Let steep for minimum of 4 hours but preferably overnight.
Sieve and enjoy.
Store in the fridge.

Sugar

Our biological affinity for sugar begins with breast milk, which is high in lactose to provide rapid energy and signal to a newborn that the food is safe. This early exposure creates a powerful neural imprint, linking sweetness to survival, security, and emotional comfort. When we consume sugar, the brain releases dopamine in the reward center, mimicking the chemical response triggered by addictive substances. Modern processed foods exploit this ancient wiring by providing "super-stimulus" concentrations of sugar far beyond what is found in nature. Ultimately, we crave sugar because our brains are effectively trying to recapture the primitive sense of calm and satiety we first experienced in infancy.

There are over 61 different names for sugar used on food labels. Manufacturers often use multiple types in one product so that "sugar" doesn't appear as the first ingredient, even if the total amount is high. To make them easier to spot, they can be grouped into four main categories:

1. The "Common" Sugars = the versions you likely have in your pantry or see most often (Cane sugar or Evaporated cane juice, Brown sugar, Beet sugar, Confectioner’s / Powdered sugar, Raw sugar / Turbinado / Demerara)
2. The "-ose" Chemicals = if an ingredient ends in -ose, it is chemically a sugar (Sucrose: Table sugar = 50% glucose, 50% fructose, Lactose: The sugar found in milk is linked to our earliest feedings, Fructose: Fruit sugar, Glucose / Dextrose: Simple sugars used for rapid energy, Maltose: Malt sugar)
3. Syrups and Liquid Sweeteners = highly concentrated and often hide in "healthy" sounding products (High-fructose corn syrup - HFCS, Agave nectar / syrup, Rice syrup / Brown rice syrup, Malt syrup / Barley malt, Maple syrup / Honey / Molasses, Fruit juice concentrate often used to label a product "no added sugar" despite being pure sugar)
4. Technical & "Hidden" Names = these often don't sound like sugar at all to the average consumer (Dextrin / Maltodextrin, Caramel, Ethyl maltol, Invert sugar, Crystalline fructose, Golden syrup)

When reading a label, look at the Total Sugars and Added Sugars line in the Nutrition Facts table. This is often more reliable than scanning the ingredient list for all 60+ aliases.

What Happens If You Stop Eating Sugar for 14 Days

Sneaky Hidden Ways To Make Sugar Look Healthier

If Sugar Is So Bad, Then Why Is Fruit Healthy?

How Insulin Works? – Insulin Resistance & Belly Fat Simplified

How To End Sugar Cravings With EFT

What is Maltodextrin – One of the Worst Hidden Sugars

Quick Tip To Get Kids Off Sugar

Get Your Kids and Babies Off Cereal

Sugar Substitutes:

The Health Benefits of Honey

Is Honey a Better Substitute for Sugar?

What is Xylitol?

Artificial Sweeteners: Monk Fruit, Stevia, Erythritol & Xylitol

What Is Erythritol?

The Problem with Stevia

Dairy Alternatives: How To Replace Milk, Cheese, Butter, And More

The app Food Intolerances Apple version and Food Intolerances Android version will help everyone who has been diagnosed with a food intolerance.

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.

Milk Alternatives:

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.

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.

Gluten-free Alternatives:

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

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.

Gluten-free thickeners:

Xanthan gum, carob bean gum, guar gum.

Gluten-free breakfast:

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:

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.

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.

General pointers:

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.

Foods that have been reported to have lower histamine levels and are thus to be preferred:

Fresh meat (cooled, frozen or fresh)
Certain fresh/frozen fish – hake, trout, plaice
Chicken (cooled, frozen or fresh)
Egg
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

Foods that have been reported to have higher levels of histamine:

Alcohol
Eggplant
Pickled or canned foods – sauerkrauts
Matured cheeses
Smoked meat products – salami, ham, sausages….
Shellfish
Beans and pulses – chickpeas, soy flour
Long-stored nuts – e.g peanuts, cashew nuts, almonds, pistachio
Chocolates and other cocoa based products
Seitan
Rice vinegar
Ready meals
Salty snacks, sweets with preservatives and artificial colourings

Foods that have been reported to have released histamine (histamine releasers):

Most citrus fruits – lemon, lime, oranges…
Cocoa and chocolate
Walnuts, peanuts
Papaya, pineapples, plums, kiwi and bananas
Legumes
Tomatoes
Wheat germ
Most vinegars
Additives – benzoate, sulphites, nitrites, glutamate, food dyes

Foods that have been reported to block the diamine oxidase (DAO) enzyme:

Alcohol
Black tea
Energy drinks
Mate tea

Debatable:

Yoghurt – depends on the bacteria culture used
Egg white – The theory, that egg white is a histamine releaser has been dismissed

Other:

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.

Low Salicylates Food

Vegetables - Brussels sprouts, Cabbage (Green or Red—Red is highly recommended for its antioxidants), Celery, Chives, Garlic , Green beans, Leeks, Lettuce (Iceberg or Cos/Romaine), Mung bean sprouts, Potatoes (White only, must be peeled), Shallots
Fruits - Pears (Peeled and fully ripe only), Papaya (and Pawpaw), Bananas (Moderate, but usually included in her "safe" recipes)
Grains & Starches - Buckwheat (A staple in the book for its skin-healing properties), Rice (White, brown, or basmati), Oats (Plain, rolled), Quinoa (Technically a seed, but treated as a grain), Millet, Tapioca
Proteins- Chicken (Skinless and fresh—not pre-marinated), Fish (White fish like snapper or cod, must be fresh/frozen immediately), Eggs (Though sometimes limited in the initial "FID" phase)
Legumes: Chickpeas, Lentils (Red or Brown), Mung beans
Nuts: Cashews (Raw/unroasted) are the only nuts she considers truly low in salicylates
Oils & Flavors - Rice bran oil or Flaxseed oil (Avoid olive and coconut oil as they are high in salicylates), Sea salt, Garlic, and Carob (as a chocolate substitute), Sweeteners: Maple syrup or Rice malt syrup (in small amounts)

The "Itchy Dozen"

Grapes (and raisins/sultanas)
Oranges (and all citrus)
Tomatoes
Avocado
Broccoli
Dried fruits
Deli meats (Sausages, ham, bacon)
Soy sauce/Tamari
Dark chocolate/Cocoa
Wine and Beer
Kiwi fruit
Berries (Strawberries, blueberries, etc.)

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:

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

Foods that have been reported to have liver clensing properties:

Grapefriut
Beets
Carrots
Green tea
Apples
Broccoli
Lemons
Arugula
Walnuts
Cabbage
Cauliflower
Avocado
Spinach
Garlic
Turmeric

Oxalates

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.

High-oxalate foods:

Beans
Grains
Beans
Potatoes
Potato chips
French fries
Almonds
Brazil nuts
Hazel nuts
Cashews
Pine nuts
Kiwi
Wheat germ
Buckwheat
Wheat
Soy
Miso
Tofu
Xylitol
Blackberries
Raspberries
Figs
Star fruit
Black tea
Chocolate
Cocoa
Eggplant
Spinach
Swiss chard
Rhubarb
Beet tops
Black pepper
Turmeric

Low-oxalate foods:

Meat
Fish
Seafood
Eggs
Dairy
Fats
Arugula
Cabbage
Avocado
Cauliflower
Lettuce
Saturated fats
Coconut
Pistachios
Macadamia nuts
Walnuts

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.

Magnesium-high foods:

Nuts and seeds - almonds, cashews, flaxseeds, pumpkin seeds, chia seeds
Legumes - black beans, edamame and lima beans
Quinoa
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)
Tuna
Brown rice
Seakelp
Low-sodium sea salt

Natural Painkillers

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

Mind

"Everything you want is on the other side of fear." - Jack Canfield

Before Sleep Ho'oponopono Affirmation Meditation For Forgiveness, Reconciliation Transformation

Meditation One With Linda Howe From Akashic Studies

Progressive Muscle Relaxation - 10 Minutes

Leaves On A Stream

Square Breathing Visual

Compassionate Breathing Practice - Soothing Rhythm Breathing

Black Screen Sleep Music - All 9 Solfeggio Frequencies - Full Body Healing

Breathing

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.

Guided Wim Hof Method Breathing

Step 1: Get Comfortable

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.

Step 2: 30-40 Deep Breaths

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.

Step 3: The Hold

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.

Step 4: Recovery Breath

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.

Exercise

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.

Working-In 101: Why & How to Work In

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.

15 minute Morning Yoga Routine - Full Body Yoga Flow

10 Minutes Guided Qi Gong Breathing Meditation To Enhance Body's Capacity To Breathe

Ba Duan Jin Eight Brocades - Guided Breathing - Qi Gong To Strengthen Your Organs & Health

Eight Brocades Qigong Practice With English Instructions

Pregnancy

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.:

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?

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

Difficulty Getting Pregnant? – Dr. Berg’s Advice On Fertility Vitamins

Prenatal Class Part 1: Prenatal

Prenatal Class Part 2: Labour And Birth

Prenatal Class Part 3: Postnatal

For babies

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

Covid

10 Min Daily Meditation To Cultivate The Heart For Inner Peace, Happiness & Health

5 Shaolin Qi Gong Breath Exercises To Strengthen The Lungs

Asleep In 60 Seconds: 4-7-8 Breathing Technique

Books Worth Your Time

Heal Your Body by Louise Hay
You Can Heal Your Life by Louise Hay
Sustain Me by Barbara Oneill
Self Heal By Design by Barbara O'Neill
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
Fats That Heal, Fats That Kill by Udo Erasmus
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
To Vaccinate Or Not To Vaccinate by A. Amantonio
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
Grow your own HRT by Sally J. Duffel
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

Websites Worth Your Time

Quotes Worth Your Time

'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
'Children must never work for our love; they must rest in it.' - Dr Gordon Neufeld
'The healer you've been looking for is your own courage to know and love yourself completely.' - Yung Pueblo
'Angry people want you to see how powerful they are. Loving people want you to see how powerful you are.' - Chief Red Eagle
'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
'It's not what you are that holds you back, it's what you think you are not.' - Denis Waitley
'The day you plant the seed is not the day you eat the fruit.' - Fabienne Fredrickson
'You're not too old to start over. You're too old to keep doing what isn't working.' - W. D.
'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 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
'Every try takes you closer to success.' - 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
'Let your children see you happy. The way you live your life becomes the way they love their world.' - Unknown
'If you want to do something nice for a child, give them an environment where they can touch things as much as they want.' - Buckminster Fuller
'It is easier to build strong children than to repair broken adults.' - F. Douglass
'If you keep criticizing your kids, they don't stop loving you. They stop loving themselves.' - Unknown

How To Ferment Kefir

You will neeed:

kefir grains - can be purchased on ebay, look for organic ones
organic goat's (the best) or organic cow's milk (unfortunately, I haven’t had success with making milk kefir with almond milk, soy milk, or other dairy-free milks)
glass jar where you'll brew the kefir
something to store the finished kefir in
plastic sieve - the grains can become weakened by exposure to metal
tightly woven fabric
rubber band
rubber or plastic spatula

Instructions:

Add about a teaspoon of kefir grains to a cup of milk, cover the glass jar with the cloth, secure with the rubber band, and let it sit out at room temperature for about 24 hours. During this time, the healthy bacterias and yeast in the kefir grains will ferment the milk, preventing it from spoiling while transforming it into kefir.
When done, the kefir will have thickened to the consistency of buttermilk and taste noticeably tangy, like yogurt. Strain out the grains so you can use them in another batch, and the kefir is ready to drink or to be stored in the fridge for later.
You can add milk kefir to smoothies, lassis, and other drinks just as you would use yogurt or regular milk. Kefir is fantastic for baking. Use it in place of yogurt, milk, or buttermilk in any recipe you make.
As long as they stay healthy, you can reuse kefir grains indefinitely to make batch after batch of kefir. And the best way to keep them healthy is to keep making kefir. You can make a new batch of kefir roughly every 24 hours (the temperature of your kitchen can affect the exact time) just by putting the kefir grains in a fresh cup of milk.
Over time, the grains will multiply and you can either discard the extra or share it with friends. You can also take a break from making kefir by putting the grains in a new cup of milk and storing this in the fridge.

How To Ferment Carrots

You will neeed:

carrots chopped into chip size peices (you can ferment other vegetables too)
2 cups water
1 1/2 tablespoon coarse sea salt without anticaking agents
glass jar with a lid
any spices or herbs you like (peppercorns, dill, basil, bay leaf, etc.

Instructions:

Place the carrots and any spices/herbs you're using in the glass jar standing vertically, pack tightly.
Stir the salt and water together until dissolved.
Pour the salt water over the vegetables until it reaches just below the top of the jar. There should be about 1/2 inch of room left.
Crucial! Ensure all the carrots are submerged in the salt water - hence the tight packing.
Close the lid on the jar tightly and place the jars out of direct sunlight in a room temperature.
You will start to see some bubbling around day 2 or so.
After day 2, over a sink (in case it leaks/drips), gently loosen the lids to let some of the gas escape once or twice a day.
The carrots are ready anywhere from day 4-10. The longer they sit, the more tangy they'll be. Taste them starting on day 4 to figure out your preference.
Once you decide they're the level of sourness you're looking for, place the the jar in the refrigerator where it will keep for a couple of months.
Enjoy as a healthy side with meals.

How To Ferment Kombucha

You will neeed:

14 cups (3.3 l) clean water
1 cup (200 g) white sugar
8 bags black or green tea (or 2 Tbsp loose leaf)
2 cups (470 ml) unflavored kombucha (either from a previous batch or unpasteurized, unflavored store bought kombucha
1 or 2 SCOBYs (depending on how many containers you’re using, 1 per container)
A large glass or ceramic container (two jars holding at least 1.9 l each, or one jug holding at least 3.7 l). Alternatively, use a glass jug with a built in spigot to make pouring the kombucha out easier.
Tightly woven cloth (coffee filters, paper towels, napkins, cheese cloth)
Rubber bands

Instructions:

Bring water to a boil in a clean pot. Remove from heat and dissolve sugar into it.
Add the tea and allow to steep while water cools to room temperature (a few hours). Again, MUST be room temperature. Don’t risk killing your SCOBY in hot water.
Pour the sweetened tea into your jar(s), then pour in unflavored starter kombucha (if you’re using two jars, pour ½ of the starter kombucha into each).
Gently place SCOBY into jar then cover with a few layers of the tightly woven cloth and secure with a rubber band.
Set the jar(s) somewhere dark, still, and room temperature (21-24 C) for anywhere from 6 to 10 days. Begin tasting the tea at about 6 days by gently drawing out some of the tea with a paper straw (using your finger to hold the tea in the straw, don’t use your mouth). It should be mildly sweet and slightly vinegary. The warmer the air temperature, the faster the kombucha will ferment. The longer the tea ferments, the more sugar molecules will be eaten up, the less sweet it will be.
Reserve 2 cups from this batch to use as starter kombucha for your next batch (just leave it in the jar with SCOBY(s)). The rest can move into the second and final fermentation.

Tips:
When acquiring your first Kombucha SCOOBY ensure you get an organic one.
In this step, unlike in the making of the SCOBY, you can use other teas besides black. Feel free to experiment with green, white, oolong, or combinations of them. Fruit teas should be mixed with a few black tea bags to ensure the SCOBY mama gets what she needs to thrive.
Once the SCOBY gets to be about an inch (2.5 cm) thick, peel off a few layers to create a second SCOBY (you can share the love and gift this to a friend!)

How To Ferment Probiotic Water

For a brand new batch of probiotic water you will neeed:

1 litre clean water
0.5-1 teaspoon of raw honey (or molasses, cane sugar, maple syrup)
1/2 capsule of probiotics supplement (I use BioKult)
Glass jar with lid

Instructions:

Wash the jar with hot soapy water.
Pour room temperature pure water into the sterile quart or liter size glass jar. Pure water can be filtered, distilled, spring or well. No chlorine.
Add about (5-10g) 1-2 teaspoons of honey or molasses or maple syrup or cane sugar.
Add about 1/2 capsule of probiotics. Exact measurement is not needed.
Put a loose lid on the jar and allow it to sit in warm place for 3-5 days. The countertop is just fine.
Keep on the counter or in a cupboard with a somewhat loose lid. No refrigeration needed. Lasts for months. To keep feeding the probiotics, add a 1-2 tsp (5-10g) sweetener every 10-14 days. If you don't continue to feed the probiotics, they will die off. If it seems to die off over a month or so, just start a fresh batch. You'll know it's no longer active when it smells like plain water with honey instead of a slight sweet/sour smell that is common with fermentation.

For a renewed batch of probiotic water you will neeed:

1/4 to 1/3 portion of the previously made probiotic water
Just under 1 litre clean water
1-2 teaspoon of raw honey (or molasses, cane sugar, maple syrup)
1/2 capsule of probiotics supplement (I use BioKult)
Glass jar with lid

Instructions:

Save the last 1/4 to 1/3 portion of the probiotic water (this is your starter). If the fermentation seems to be losing strength, you can add another 1/2 capsule to the starter portion.
Wash the jar with hot soapy water.
Pour room temperature pure water into the glass jar.
Add about 1-2 teaspoons (5-10g) of honey, molasses, maple syrup or sugar.
Put a loose lid on the jar and allow it to sit in warm place for 3-5 days. The countertop is just fine.

Tips:
Keep multiple jars of probiotic water in rotation so you never run out!
A healthy fermentation should have a light soury-sweet smell. This means the beneficial, probiotic bacteria are dominating and a successful fermentation is taking place. If a foul/stinky odor develops then that means the beans are being taken over by bad bacteria and are not properly fermenting. Throw away the beans if they have a foul stench.
Avoid water with chlorine like city tap. City tap water has a lot of other toxic residues in it such as pharmaceuticals + other chemicals that could interfere with a healthy fermentation. In my opinion, it's best to avoid using it for fermenting. You can use filtered water, distilled, bottled, non-chlorinated well water, etc.
The sweetener can be any kind of honey, maple syrup, molasses or cane sugar. Do not use stevia, it will not work.
I cannot recommend what is best for you, but here is what I do... Whenever introducing new fermented/probiotic food/drink I start with very little amount, maybe 1/2 a teaspoon a day for the first week. Over time I slowly work my system up to a few tablespoons a day. I add the probiotic water over my salad, to a smoothie or to my water bottle. I do not consume more than 4 tablespoons each day. I eat a lot of other probiotic-rich, fermented foods so this is not my only source of probiotics.

How To Ferment Probiotic Beans

For probiotic beans you will neeed:

3.5 cups well cooked beans
240 ml kombucha
A bit of extra water to fill jar (or all kombucha if you have plenty)
3-5 g (½ teaspoon) salt without anticaking agents
500 ml Glass jar with lid

Instructions:

Wash the jar with hot soapy water.
Add the beans directly to the jar. Make sure the beans have cooled to room temperature first AND the majority of the bean skins are split open from the cooking. Don't mash the beans.
Give the jar some bumps to settle the beans down leaving a 2 inch to 5cm headspace.
Pour off your kombucha into a cup or glass. Then add the salt. Stir the salt until dissolved. Make sure the salt you are using does not have preservatives or anti-caking agents added since these chemicals can sometimes cause a fermentation to fail.
Add the kombucha/salt mixture to the jar.
Add enough water to fill the jar. If you have plenty of kombucha, then you can skip the water and have the liquid be all of the kombucha, plus the added salt measurement. Don’t skip the salt.
Add a weight if necessary to ensure the beans are fully submerged. Place a loose lid on the jar and leave on the counter for 4 to 5 days, then move to the refrigerator for long term storage. If the beans fermented properly, they should last at least a couple of months in the fridge.

Tips:
You can ferment any kind of beans but do not use canned beans.
Store bought unflavoured kombucha works just as well as the home made one.
Cooked lentils (plus 1 cup of optional veggies - garlic, courgette, spring onion, red onion, carrots, peppers, radish, leek, cabbage all work well) can be used instead of beans. Do not cook the lentils too well like with the beans. Instead, cook the lentils until just barely done. This will keep them intact instead of turning to mush. Fill the jar to the 2in/5cm headspace as with the bean versions and follow all the other instructions the same.
Avoid water with chlorine like city tap. City tap water has a lot of other toxic residues in it such as pharmaceuticals + other chemicals that could interfere with a healthy fermentation. In my opinion, it's best to avoid using it for fermenting. You can use filtered water, distilled, bottled, non-chlorinated well water, etc.
On day 4, give the beans or lentils a taste test. If it tastes good to you, then you can begin eating the fermented beans and move them to the refrigerator for long term storage. If you want a little more tang to the taste, or if the PH needs to drop further below 4.5 in order to be well into the “safety zone”, then leave it for another day on the counter before moving to the refrigerator. (Remove the weight once placed in the fridge so you can reuse it with other fermentations).
Kahm yeast (does not have a smell) is most likely going to develop on the beans somewhere between days 3 to 5. This is normal for fermented beans and should not cause alarm. Clean it up no sooner than when you are ready to put the beans into the refrigirator otherwise the yeast will come back quickly. With clean fingers remove the weight which will remove most of the yeast. Then, with clean paper kitchen towel, wipe the sides of the jar to remove the rest of the yeast. To determine if the fermentation is good, smell the beans starting on day 3 up until the day you place them in the fridge. A healthy fermentation should have a light soury-sweet smell. This means the beneficial, probiotic bacteria are dominating and a successful fermentation is taking place. If a foul/stinky odor develops then that means the beans are being taken over by bad bacteria and are not properly fermenting. Throw away the beans if they have a foul stench.

How To Ferment Probiotic Onions

For probiotic onions you will neeed:

1 litre glass jar
Chopped onions to fill the jar
A handful of fresh herbs
350 ml water
12 g up to 16 g of fine or coarse salt without anticaking agents

Instructions:

For brine combine the water & salt and mix thoroughly. Set aside.
Slice the onions. The herbs can remain whole and on the stem. Place the onions and herbs in a mixing bowl.
Pour the brine over the ingredients and toss to coat everything with the brine.
Allow the ingredients to rest in the brine for 1 to 2 hours. Toss to coat in the brine every 30 minutes.
Clean the jar by washing it in hot soapy water.
Scoop 1-2 handfuls of the onion and herb mixture into the jar. Press them down with a tart tamper or other type of mallet. Add 1-2 scoops of the brine, no measurement needed. Repeat these steps until the jar is full. Press down with the mallet one last time before adding the weight.
Set the jar on a dish to catch any possible brine overflow as you add the fermenting weight and push it down as much as you can. The brine level should be near the top of the jar and everything submerged beneath it.
Place a loose lid on the jar and leave on the countertop at room temperature for 10 to 21 days. Keep the jar of the fermenting onions on a towel or dish to catch any possible brine overflow during the fermentation period.
When you decide to end the fermentation period (a minimum of 10 days up to 21 days) remove the fermenting weight. Remove the remaining kahm yeast if there is any by wiping the sides of the jar with clean paper kitchen towel.
To store long term, put the lid back on the jar and secure it tightly. Place the fermented onions in the refrigerator where they will last for many months.

Tips:
Avoid water with chlorine like city tap. City tap water has a lot of other toxic residues in it such as pharmaceuticals + other chemicals that could interfere with a healthy fermentation. In my opinion, it's best to avoid using it for fermenting. You can use filtered water, distilled, bottled, non-chlorinated well water, etc.
To determine if the fermentation is good, smell the onions starting on day 3 up until the day you place them in the fridge. A healthy fermentation should have a light soury-sweet smell. This means the beneficial, probiotic bacteria are dominating and a successful fermentation is taking place. If a foul/stinky odor develops then that means the onions are being taken over by bad bacteria and are not properly fermenting. Throw away the onions if they have a foul stench.

How To Ferment Probiotic Hummus

For probiotic hummus you will neeed:

500g garbanzo beans (chickpeas)
3 garlic cloves
3 tbsp (40g) lemon juice
3 tbsp (40g) toasted sesame oil
50-60g bean water (squafaba)
80-110g liquid starter culture (Vegetable brine OR brine from fermented sauerkraut, white kimchi, carrots, etc., OR whey - the liquid that forms on top of yogurt - be sure the yogurt packaging says “contains live cultures” OR unflavored store bought or home brewed kombucha)
salt without anticaking agents to taste

Instructions:

Add all the ingredients to the blender except the salt.
Blend until creamy smooth. If a little more liquid needs to be added, feel free to do so. You can add either more liquid culture or bean water, just don’t over add liquid resulting in runny hummus.
Transfer the hummus to a bowl. Add salt to your taste preference and combine thoroughly. Cover the bowl with plastic wrap.
Allow to sit on the counter for 48 hours. This is the fermenting period.
Two days later after fermentation, dive in or transfer the hummus to a glass jar and screw the lid on tight. Place in the refrigerator. The hummus will last about 2 weeks in the fridge.

How To Make Vegetable Bouillon

For vegetable bouillon you will need:

Chives
Onion leaves
Parsley leaves
Celery leaves
Carrot tops
Salt
Nutritional yeast flakes
Turmeric powder
Dehydrator
Blender

Instructions:

Destem and cut all the fresh vegetable ingredients.
Put on dehydration racks and dehydrate at 52 degree celsius temperature for at least 4 hours.
Transfer the dry vegetables into the blender and blend into a powder.
For 125g vegetable powder add 10 grams of yeast flakes, 20 grams of salt and 6 grams of turmeric.
Enjoy levelled teasponn in a mug of hot water in a winter.

How To Make Hempseed Yoghurt

Rich in Vitamin E, Calcium, Iron, Magnesium, Phosphorus, Manganese and Zinc.

For hemp seed yoghurt you will need:

2 cups of shelled hemp seeds
1 cup of filtered water (or probiotics water - see the recipe above)
1 probiotic capsule or 1/4 cup of previously made yoghurt as a starter culture
1 - 3 tablespoons of natural sweetener (raw honey, maple syrup etc)
Optional - fruit of your choice to flavour the yoghurt
Blender

Instructions:

Blend hemp seeds with probiotics water or normal water and the powder from the probiotic capsule or 1/4 cup of previously made yoghurt into smooth consistency.
Add fruit with preffered sweetener into the mixture and blend further.
Transfer the mixture into a non-metalic bowel, cover with cling film and let ferment on the kitchen counter for 8-24 hours.

Tips:
Add probiotic powder capsule or 1/4 cup of previously made yoghurt as a starter culture.

How To Bake Sourdough Bread

How To Make Beef Bone Broth

You will need:

2.5kg beef bones
4-5 litres of water
2 carrots, roughly chopped
1 large white onion, cut into quarters (don't bother to peel it)
2 celery sticks, roughly chopped
a few celery leaves
a few parsley stalks
1 bay leaf
150ml red wine

Instructions:

Preheat oven to 220 degrees Celsius/fan to 200 degrees Celsius/gas mark 7.
Put the bones, carrots, onion and celery into a roasting tin and roast for 1 hour. Half way through toss everything together.
Remove from the oven and use tongs to transfer the bones and vegetables into your largest pot. Reserve the fat for future use.
Add the remaining ingredients and top up with cold water to cover the bones.
Bring to the boil, then reduce the heat to a very gentle simmer.
Cook for around 12 hours.
Allow to cool before straining and storing.

Tips:
If using a pressure cooker after roasting the bones allow 4 hours on high setting.
For easy storage and access freeze the broth in muffin silicone forms, 100ml at the time. When needing a broth for further cooking just take out as much as you need and defrost.

Juice Recipes For Better Health

For improved heart health:

Carrot
Oranges
Apples
Beetroot
Kale

For a complete detox:

Apple
Cucumber
Kale
Lemon
Ginger
Celery

For increased energy levels:

Apple
Cucumber
Kale
Spinach
Lemon

For radiant skin:

Celery
Cucumber
Ginger
Spinach
Turmeric
Fennel
Beetroots
Carrots
Pears

How To Make Avocado Chocolate Mousse

You will need:

2 tablespoons of raw cocoa powder
4 tablespoons of yogurt of your choosing (be sure to pick one without sugar)
1 tablespoon of stevia/xylitol or 2 tablespoons of honey
2 good sized ripe avocados

Instructions: Blend everything together, taste if sweet enough and add more stevia/honey if required. Divide into pots and store in the fridge.

How To Make Sweet Avocado Lemon Spread

You will need:

1 ripe avocado
2 tablespoons of freshly squeezed lemon juice
stevia / xylitol / erythritol / raw honey

Instructions:

Cut the avocado in half, remove the stone and scrape all of its content into a bowl. The dark green mass is the healthiest.
Mash the avocado with a fork until no big bits are left.
Add 2 tablespoons of lemon juice.
Add preferred sweetener to taste (I use about 1 tablespoon) and mix well together.
Can be eaten on its own and it tastes particularly well on bread with fried egg.

How To Make Raspberry Lime Chia Pudding

You will need:

1 cup of almond milk
4 deglet dates or 2 medjol dates
1/4 cup chia seeds
1 teaspoon vanilla extract
2 tablespoons of lime juice
1/2 teaspoon lime zest
1 cup of fresh or frozen raspberries

Instructions:

Blend the milk and dates together in a blender until the dates are pulverized.
Add remaining ingredients to a container that has a lid.
Gently stir mixture together.
Place lid on container and chill overnight in the frige.
Eat it as it is or top with nuts and fresh fruit.
Keeps in the fridge for up to 4 days.

How To Make Lemon Meringue Chia Pudding

You will need:

3/4 cup of vanilla almond milk
3 medjol dates
3 tablespoons of white chia seeds
1 lemon
sprinkle of turmeric - optional

Instructions:

Add lemon juice, medjool dates, almond milk and turmeric to blender and blend until there are no date chunks left.
Add chia seeds.
Pour into a sealable container.
Seal and shake to mix in chia seeds.
Chill in fridge for at least 3 hours or overnight.

How To Make Raw Chocolate

You will need:

150g raw cacao butter
30-60g raw cacao powder
4ish tbsp maple syrup / stevia / xylitol / erythritol / raw honey
1 tspn vanilla (optional)
Pinch salt

Instructions:

Melt cocoa butter in a pan.
Add the rest of the ingredients and mix well.
Pour into silicone forms to get the desired shapes and let set in the fridge.

How To Make Healthy Chocolate Cookies

You will need:

230g of organic butter
4 tablespoons of xylitol, Stevia or erythritol
2 cups of almond flour
2 cups of crushed pecans
1 chocolate bar (100g) - must be diabetic chocolate
1 pinch of sea salt
2 teaspoons of vanilla extract

Instructions:

Leave butter out of the refrigerator overnight -- must be soft.
Preheat oven at 160 degrees Celsius.
Mix the butter with the xylitol until very smooth consistency.
Crush the pecans (in grinder, food processor or in a bag with a rolling pin). Make sure it's 2 cups after crushing.
Breakdown (or grind) the chocolate bar.
Mix thoroughly the now sweetened butter, almond flour, crushed pecans, crushed chocolate bar, pinch of sea salt and vanilla extract in a bowl.
Form little balls with your hands and coat them in some almond flour, putting them on a cookie sheet lined with baking paper.
Cook for 13 minutes at 160 degrees, then let them sit out of the oven for 10 minutes. Transfer to the freezer until frozen. Then store them in the refrigerator.

Tips:
Let the cookies completely cool down or they will crumble and disintegrate when you try to pick one up. They can also be put in the freezer. Consuming them cold and slightly frozen is much tastier than consuming them warm.
Using the "no sugar added" diabetic chocolate works better with milk chocolate, not dark chocolate.
If you substitute crushed pecans with crushed macadamia nuts or crushed cashews (same amounts), it will add a different flavor, very rich and also crazy delicious. If you do this, make sure you do not add that pinch of salt, because macadamia nuts and cashews may already come with salt.

How To Make Healthy Peanut Butter Cookies

You will need:

1 can chickpeas or 1 and 1/2 cups cooked chickpeas
65 grams crunchy natural peanut butter
2 tablespoons carob or raw cocoa powder
4 tablespoons xylitol, Stevia or erythritol
1 tablespoon vanilla powder, paste or extract
1 teaspoon baking powder
2 tablespoons coconut oil (optional)
pinch of sea salt
water

Instructions:

Pop everything in your food processor/blender and blend until smooth. Keep adding water so that the mixture becomes of playdough consistency.
Line baking tray with baking paper.
Take a tablespoon after tablespoon of the mixture and roll into balls using the palm of your hands, putting them on a cookie sheet lined with baking paper. Flatten the balls into cookie shapes.
Bake at 180 degrees celsia for 20-25 minutes depending on your oven.
Then store well in the refrigerator or in a fridge.

How To Make Tray Baked Pancake With Berries

You will need:

270g flour (use cassava to make it gluten free)
2 eggs
250ml milk of your choice
1 tbsp vanilla extract
80ml cup maple syrup, honey, or 40g stevia, xylitol or erythritol
20g butter or coconut oil, melted
2 ½ tsp baking powder
2 tbsp collagen powder (optional)

For berry topping:

1 1/2 cups frozen berries
1/4 cup slivered almonds
2 tbsp maple syrup, honey, stevia, xylitol or erythritol
20g butter cubed

Serve with:

Coconut yoghurt
Maple syrup

Instructions:

Preheat your oven onto 180°C and lightly grease an oven tray, about 15cm by 30cm in size.
Whisk all the pancake ingredients together. If you're using cassava flour, add an extra 60ml of milk. When there are no lumps left, pour it into your greased pancake tray.
Sprinkle the berries over the top. No need to push the berries in, the pancake will rise enough during cooking to keep them down. Then sprinkle the almonds over the top (not essential) and then the sweetener and the butter. Bake in the oven for 45-mins and check it's cooked when the middle is set when you touch it. You can also use the toothpick method to check it comes out clean.
Serving suggestion - serve with coconut yoghurt and maple syrup on top.

How To Make Healthy Flapjacks

You will need:

200g organic non GMO oats
150g dates chopped, you could also use raisins, chopped apricots or other dried fruit
40g desiccated coconut or chopped seeds eg sunflower or pumpkin seeds
1 lemon zested
1/2 lemon juiced
1 apple grated (peeling is optional)
1 tbsp maple syrup, agave syrup, honey (remember no honey for under ones), stevia, xylitol or erythritol
100g butter Or dairy free spread, sunflower oil or coconut oil or a mix of the two

Instructions:

Preheat the oven to 180°C(fan)/200°C/gas mark 6. Grease a 20cm square cake tin and line with baking paper.
Place 200g oats, 150g chopped dates or raisins, 40g desiccated coconut, juice of half a lemon, zest of a whole lemon and one grated apple into a food processor or high powered blender. Pulse until broken down and well combined. Set aside.
Place 1 tbsp of honey, maple syrup, stevia, xylitol or erythritol with 100g of butter or oil into a medium saucepan and heat gently until melted.
Scrape the oat and raisin mixture into the saucepan and stir well. Make sure that all the dry mixture is completely coated in the oil or butter mixture.
Pour into the prepared tin and use a rubber spatula to press into the tin. Make sure that you press down really well as this will help the flapjacks hold together. To be really sure they're pressed down well you could lay a sheet of baking paper over the top and use the side of a glass or small rolling pin to press down the mixture.
Place in the pre-heated oven and bake for 20 minutes until starting to turn brown.
Remove from the oven and cut into slices in the tin using a sharp knife. Leave to cool completely in the tin then cut again before removing from the tin.

Tips:
If your fruit is very dry soak in boiling water for 10 minutes before draining and proceeding with the rest of the recipe.

How To Make Mango And Coconut Brown Rice Pudding

You will need:

800ml Koko Dairy Free Original, or similar
100g brown basmati rice
½ tsp vanilla powder
1 ripe mango, skinned and stoned
1-2 tbsp desiccated coconut

Instructions:

Place the dairy-free coconut drink, rice and vanilla powder in a heavy-based saucepan and cook gently for 45 minutes, stirring regularly until the milk has been absorbed and the rice is soft.
Thinly slice the mangoes and whizz half until smooth.
Toast the coconut in a small non-stick frying pan for 2-3 minutes until golden.
Ripple the puréed mango through the rice pudding and spoon into small bowls. Scatter over the remaining mango pieces and the toasted coconut and serve.

Tips:
For a very soft pudding, add more liquid and cook for up to an hour.
This works equally well served chilled. Allow the rice pudding to cool then chill until ready to assemble.

How To Make Tart Cherry Sleep Gummies

You will need:

470ml tart cherry juice
100g (grass fed) gelatin powder
80ml raw honey
sea or himalayan salt to sprinkle on top
1 tsp vitamin C powder (optional)

Instructions:

Pour juice into a small saucepan.
Slowly mix the gelatin powder into the juice.
Add the honey.
Turn on low heat and stir as it begins to warm.
Stir for 2-3 minutes or until mixture is smooth and gelatin has dissolved.
Remove from heat and add vitamin C if using.
Pour into silicon molds or a glass baking dish that has been lightly greased with coconut oil.
Place in the refrigerator for 2 hours to harden.
Remove from molds.
Store in an air tight container in the fridge for up to 2 weeks (they never last that long at our house).

Tips:
Make sure you are using gelatin, not collagen peptides, or your gummies will not firm up.

How To Make Breakfast Banana Omelette

You will need:

1 egg
2 tablespoons of gound flax seeds
1 banana
little bit of sea or himalayan salt to add electroytes
coconut oil or butter for frying

Instructions:

In a bowl mash banana first.
Add all the other ingredients and mix well together.
Heat up oil or butter in a frying pan.
Pour half the mixture into the frying pan and fry until you see the sides browning lightly and the bottom can be easily separated from the pan.
Flip omelette and fry on the other side.
Serve warm.

How To Make Superfood Bites

You will neeed:

140g pitted dates, soaked in hot water for 20 minutes
185g raw walnuts, pecans or cashews
115g dried cranberries, apricots, apple slices or other dried fruit, chopped if ncessary
35g sunflower seeds
2 tablespoons goji berries or barberries
2 tablespoons chia seeds or hemp hearts (hulled hemp seeds)
2 tablespoons ground flaxseeds (or linseeds)
2.5-4cm piece vanilla pod, split and scraped (or 1/2 teaspoon extract)
1/4 teaspoon ground cinnamon

Instructions:

In a food processor, combine the drained dates and nuts and pulse until the nuts are finely ground and the dates are incorporated.
Add the remaining ingredients and process until well combined. The mixture should be very sticky. If it seems too dry to hold together, add a little water, 1 tablespoon at a time. If the mixture is too wet, add a litlle more ground flaxseeds or some rolled oats.
Roll a heaped tablespoonful of the mixture between the palms of your hands to form 2.5cm balls. Transfer to a plate. Repeat until all the mixture has been rolled into balls.
Cover the plate with foil or baking paper and refrigerate for 4 hours before enjoying.

How To Make Berry And Coconut Ice Lollies

You will neeed:

280g mixed strawberries, raspberries and blueberries
400ml can coconut milk
2 tbsp honey, stevia, erythritol or xylitol

Instructions:

Hull the strawberries and put in a blender with the other berries. Add the coconut milk and honey (add more to taste if liked) and whizz until smooth.
Divide the mixture between 8 x 150ml lolly moulds and secure an upright lolly stick in each.
Freeze for at least 4 hours or overnight, until completely solid.
Dip the outside of the moulds in hot water for a few seconds to release.

How To Make Yogurt Melts

You will neeed:

2 cups of plain greek yogurt
1 cup of your favorite fruits
2 tbsp honey, stevia, erythritol or xylitol

Instructions:

First, puree your fruits it in a high speed blender.
Then add about twice as much plain yogurt and mix everything well.
Add sweetener if you want the mixture sweeter, or if you are using fruits that are not too sweet like berries.
Using a ziplock bag, cut a tip and carefully put drops in a tray on top of baking paper.
Freeze your Homemade Yogurt Melts for a couple of hours and they will be ready to enjoy! You can also store them in a freezer-safe container.

Tips:
There are so many combinations for your homemade yogurt melts, and you can even blend fruits with veggies making this snack even more nutritious.
Strawberry and banana, apricots and pear, pears and peeled apples, or mixed blueberries, raspberries and blackberries. You can also try adding some spinach, kale, carrots, beets or cucumbers.
If you like, sprinkle in a bit of cinnamon for added flavor.

How to Make Onion Cough Syrup

You will neeed:

Glass container with lid
An onion that fits into the container
Granulated sugar (white or brown)

Instructions:

Peel your onion. Slice it into rounds (which will fit into your jar).
Layer onion and sugar in the jar. It’s like making an onion parfait.
When the jar is full, cover it and set at room temperature for 6-8 hours until a syrup forms.
You’ll see a syrup start forming within an hour or two. Leave it until it’s fully liquid, approximately 6-8 hours.
Ready to use! Simply eat a spoonful of this syrup as needed to soothe your cough. Store in the refrigerator. Discard after 48 hours - 72 hours.

How To Make Immune Booster Tonic

You will neeed:

3 glasses of apple cider vinegar (unpasturised)
4 spoons of good quality raw honey
1/3 cup of finely chopped organic garlic
1/3 cup of finely chopped organic onion
1/3 cup of grated fresh ginger
1/3 cup of freshly grated horseradish root
2 table spoons of turmeric (you can use fresh root)
1/2 teaspoon of black pepper (I personally also add chopped chilli)

Instructions:

Mix it all together and leave it in room temperature for 2-3 weeks to macerate.
After that time you strain it all through a sieve, pour the liquid into a bottle and keep it in the fridge (from my experience it easily lasts up to a year).
You can take it daily as a prevention or with the first signs of infection/inflammation - take a tablespoon every 2-3 hours.

For Free Course About How To Bulletproof Your Immune System CLICK HERE

How To Make Date Syrup

You will neeed:

175g pitted dates
250ml boiling water
1 teaspoon blended peeled lemon

Instructions:

Combine the dates and hot water in a heatproof bowl and set aside for 1 hour to soften the dates.
Transfer the dates and water into a high-speed blender. Add the lemon and blend until smooth.
Transfer to a glass jar or other airtight container with a tight-fitting lid.
Store the syrup in the refrigerator for up to 2-3 weeks.

How To Make Almond Milk

You will neeed:

200g almonds
plastic or non-metal lid
1-2 cups of Himalayan salt, Celtic salt or Real salt
filtered water

Instructions:

Soak almonds for 10-12 hours, or overnight.
Rinse the almonds and peel the skins off.
Tip them into a blender, add 4 cups of water then blitz for a few minutes until smooth.
Secure a muslin cloth over a bowl and pour the almond mixture over it. Bunch up the cloth and squeeze the milk out, leaving the pulp in the muslin (you can use the leftover pulp to make almond flour – simply dry it out, whiz it up again and store in a jar until needed).
Filter the milk into an airtight bottle and pop it in the fridge where it’ll last for a good 3 to 4 days.
Remember that almond and many other nut milks naturally separate – this is nothing to worry about, just give them a good shake before you use them.

If you’re not a big fan of almonds, or just want to try out other nut milks, you can give any of the below a go – the only thing that changes is the soaking time:

Hazelnuts: 8 hours
Macadamias: 8 hours
Peanuts: 8 hours
Pine nuts: 8 hours
Pecans: 4 to 6 hours
Walnuts: 4 hours
Cashews: 2 hours
Pistachios: no soaking needed
Brazil nuts: no soaking needed

Veronika Steenson, Registered Homeopath, LCPH MARH

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