GOOD FOOD

BAD FOOD

Good food = better life

So you can see how food makes all the difference to your health and wellbeing. It provides the great majority of the nutrients you need to stay healthy and happy. Food has the most incredible influence on your emotional, mental and physical states. Eating healthy, high-quality food is one of the easiest and most powerful ways to create a better life. By thinking more closely about what you eat and making healthier food choices, you can get the most out of your food and the best out of your life. Because you truly are what you eat!

THE TONGUE

The tongue is an important indicator of health so I’d like to start by focusing on it in some detail.

I always think of the tongue as being like a window to the organs. The extreme tip correlates to the heart, the bit slightly behind is the lungs. The right side shows what the gallbladder is up to and the left side the liver. The middle indicates the condition of your stomach and spleen, the back, the kidneys, intestines, bladder and womb.

A healthy tongue should be smooth, supple and slightly moist. It should be pale red in colour with a very thin, white film. The most common tongue indicators I look out for are cracks, ravines, coatings (i.e. yellow/furry/thick/white), lines, swellings, patches of red and cuts.

HEAD

FACE

EARS

HANDS

EYES

FOODS TO NOURISH THE KIDNEYS

MOUTH

LIMBS

STOMACH

STOOLS

ITCHY BOTTOM

Don’t feel embarrassed about this one. Loads of people have itchy bottoms. This usually indicates one of the following three conditions: worms or parasites , food sensitivities or haemorrhoids. Please be fastidious about hand washing.

PULSE TEST METHOD

• » First thing in the morning when you wake up, take your radial pulse. Place your pointer finger on the radial pulse (on your wrist). Count the number of beats in a 60-second period. Your reading should be somewhere between 50 and 70 beats per 60 seconds.
• » After eating a meal, take your radial pulse again. If the pulse reading score has increased by more than 10 beats, then you may have a sensitivity to a particular food within the meal. You will then need to separate out the foods to find the one to which you are reacting, using the same method outlined above.

MY 10-POINT HAEMORRHOID ACTION PLAN

1. 01 Try a rotation of the following natural herbal creams. You can buy them in a health food shop. Start with the first cream and continue use until the haemorrhoid disappears, or the cream runs out. If the cream runs out, and you still have the haemorrhoids, then start on the second herbal cream and so on.
   1. (a) Hamamelis Virginica (witch hazel), especially if the haemorrhoid is painful to touch. Witch hazel compresses can help to constrict and shrink the veins.
   2. (b) Pilewort ointment
   3. (c) Horse chestnut ointment
   4. (d) Plantain and Yarrow ointment
2. 02 Try the following homeopathic remedies:
   1. (a) Hamamelis 30 c – if the haemorrhoid is painful to touch, bruised, sore
   2. (b) Sulphur 30 c – if haemorrhoid is hot, on fire, burning and/or itching
   3. (c) Sepia 30 c – if haemorrhoid feels like a ball on your rectum.
3. 03 Drink extra dandelion tea to clear congestion of the liver (3 or 4 cups a day).
4. 04 Sit in a basin of cold water. This may sound shocking, but it will help lessen inflammation and reduce the engorged blood vessels.
5. 05 Apply green clay (available from a health food store). Mix it with water. It’s messy, but may relieve the swelling and pain. To remove the clay, take a bath or shower.
6. 06 Add the herb bilberry to your dietary regimen. It is high in bioflavonoids, which are anti-inflammatory compounds that help to relieve haemorrhoids. Take 1 capsule of bilberry every hour in acute cases until healed.
7. 07 Add 1 tablespoon of flax oil to your diet and take before each meal.
8. 08 Take 1 capsule of milk thistle twice a day to help soften the stool and cleanse the liver.
9. 09 Don’t strain on the toilet. This will only make matters worse.
10. 10 Eat liver-building foods such as cabbage, broccoli and Brussels sprouts. Learn to sprout your own broccoli seeds .

SIGNS OF A TIRED BLADDER

Is this you?

• » Poor bladder control
• » Scanty/dark/cloudy urine
• » Urinating every five minutes
• » Stiffness in your little toe
• » Headaches

URINE

CLOUDY URINE

A sign that your body is damp and acidic, due to eating the wrong foods. Sugars, animal products, dairy, eggs and refined grains such as white rice and too much wheat acidify your insides, producing large amounts of chlorine and toxins. When the body is overly acidic it becomes a breeding ground for bacteria. Some people with cloudy urine exhibit other symptoms of damp such as lethargy, heavy limbs, sluggishness, a feeling of stiffness and a fuzzy head.

Solutions:

• » Eat the superfood wild blue-green algae to help dry up the damp.
• » Also aduki beans, millet, turnips, sweet potatoes and other root vegetables.

McKEITH BLADDER BUILDER PROGRAMME

Be sure to include plenty of the following in your daily diet:

PIMPLES

Pimples point to congestion or imbalances. Depending on where they are situated on the body, you can tell which organ is affected.

PIMPLES ON: BODY PART AFFECTED

EXCESSIVE YAWNING AND SIGHING

It is not always a sign that you are bored. You are probably running on empty and may be suffering from hypoglycaemia (low blood sugar).

Solutions:

• » Take a teaspoon of the superfood spirulina twice a day, morning and afternoon. Or try my Living Food Energy Powder to balance your blood (available in health food shops).
• » 15 drops of ginseng tincture in a tiny amount of water after meals could help regulate your blood sugar.

My goal in helping you get to know your body is to show just how much of an effect food has on your body and how you feel each day. These basic tips could make an amazing difference, and you will also likely find that you start listening to your body beyond the signs listed in this chapter. You’ll soon detect whether a food makes you feel vital and healthy, or gives you a bloated stomach or a headache! This knowledge is powerful – it’s the key to really living and experiencing health at the highest level.

MAKING THE CHANGE

Joanne, a TV participant who had lived her entire life on burgers and a very limited diet, was extremely worried about how hard it would be to change. She thought I could not possibly understand what she was going through. How wrong could she be.

Many years ago, when I moved away from home to go to university, I survived on a very stodgy diet of saturated meat and potatoes, drank dozens of cups of caffeinated tea until buzzing point and snacked on packets of crisps. I then moved to Spain for a year, and lived on a regimen of chocolate éclairs and Spanish pastries with a few sangrias to wash them down, as well as processed white rice and pork chops. I was overweight and totally depleted of nutrients. Needless to say, I had no energy, my skin was a right mess and I felt quite sick.

I dragged myself kicking and screaming to change my ways. It was not easy and took a while. But the transformation in my health was worth the effort. The participants on the show were forced to make their changes in only eight weeks! I want you to take the time you need to make these changes, but the good news is that you will start to feel the benefits almost immediately.

Once you have reached your health goal, I often tell my patients if you follow the 80/20 rule, you will be fine. Do what I suggest 80 per cent of the time and that leaves a 20 per cent window of food naughtiness. But you might just find that your body does not want to be food naughty. It likes the new you and does not want to spoil the exhilarating feeling. If you do indeed cheat or you fall in the 20 per cent naughty activity, don’t beat yourself up. Accept it, then get back on track.

So challenge yourself and open your mind to the new possibilities. I bet you have no idea how well you can really feel, how much energy you can attain, how sharp your mind could really be, how much happiness you can exude, until you take the steps. It’s almost like if you never get your eyes tested, you have no idea how well you can see. If you don’t challenge yourself with your health and offer your body good food, you have no idea just how great you can feel.

If you eat dead, lifeless food, your body will be lifeless. If you eat vital, vibrant foods with lots of fresh fruits and veggies, you will be full of life force and vitality too. It’s the way it works. It’s that simple.

ENERGY GRAINS

Rich in nutrients, grains are your basic energy food. Almost all whole, unrefined grains can be beneficial to your health, while refined grains, such as white rice, white bread and white pasta, are devoid of most nutrients and fibre due to the refining process. These processed grains behave like sugar when eaten, rushing into the blood system and causing havoc. This can result in blood sugar imbalances, sugar cravings, mood swings and weight gain. That’s why a healthy diet should always include the unrefined versions of grains such as brown rice, pot barley, amaranth, millet, rye groats, wheat berries, buckwheat groats and so on. Generally, the darker the colour, the more unrefined the grain and the healthier it is for you. Here are some of the grains I recommend.

WHAT ABOUT WHEAT?

Most of us eat far too much wheat. Although it’s a healthy grain, eating too much of it can ultimately exert a negative effect on the blood and organs, leading to food intolerances and allergies. It has, in fact, become highly allergenic due to its excessive intake in the West. I recommend you substitute other grains for wheat wherever possible, but don’t worry about eating wholewheat in moderation.

Helpful Hints About Grains

• » Eat only unrefined grains, not processed ones.
• » Wash grains well before cooking.
• » Cook until the grains are soft and all the water has been absorbed (see Grain Cooking Chart, opposite page).
• » Chew grains well. This will improve digestion.
• » Did you know the gluten content of wheat virtually disappears, once germinated via sprouts? Try sprouting your favourite grains .
• » Store grains in sealed containers, and use within four months of purchasing. A bay leaf can be added to keep cereal-nibbling critters away. I normally keep my own grains in the fridge or freezer (especially during warm summer months).

COOKING WITH GRAINS

BOUNTIFUL BEANS

Also known as legumes or pulses, beans are basically seeds from a pod of a specific group of plants. Most of them are packed with complete protein and contain almost no fat.

Beans are great for weight loss. They also lower cholesterol, prevent heart disease and purge the body of unwanted toxins. Finally, they are a good source of complex carbohydrates, the good healthy type. Because the truth is that carbohydrates such as beans, grains and veggies are essential to our biochemistry and physiology. We need them to be healthy, strong, and even to flourish as a species. If you don’t eat enough good carbohydrates you will feel ill. All my patients who stopped eating carbohydrates became weak, constipated, gaunt, irritable and depressed. It’s like playing Russian roulette with your body. I agree that it’s a good idea to cut out the bad refined carbohydrates such as cakes, cookies, biscuits and sweets. But the message here needs to be very clear: complex carbohydrates, such as beans, are essential for good health! Eat them regularly.

SOURCES OF PROTEIN

Although protein is vital for our health and well being, eating too much isn’t good for you as the body cannot store the protein it doesn’t immediately need. Instead, the liver converts excess protein into glucose and toxins, which increases your risk of poor health and weight gain.

Meat, fish, poultry, eggs and milk are rich sources of protein but they aren’t the best sources as the liver finds it hard to digest all that fat as well as the antibiotics and other chemicals used in the raising of animal produce. Your body simply has to work a lot harder to digest meat proteins.

It’s far better to vary your protein sources and get some protein from less well-known sources, such as grains. Many grains are superb sources of protein, in particular quinoa, which is a more usable protein than meat, but also buckwheat, millet and amaranth, legumes, nuts, seeds, green leafy vegetables and sprouted seeds.

All soybean products, such as tofu and soymilk, are good sources. If you do eat meat, avoid red meat and go for lean meats, such as turkey and chicken, which have a lower fat content, and oily fish which is rich in essential fatty acids. When choosing dairy products, opt for the low-fat variety so you get the protein but not the fat.

Coffee

Coffee contains caffeine – a stimulant drug also present in tea and cola drinks. When you drink too much coffee, your blood pressure rises, leaving you feeling anxious and restless. The paradox is that although coffee is a stimulant, it overworks the adrenal glands, tiring out both them and you.

Moreover, all coffee, even decaff, can stimulate skin-ageing. It also reduces the absorption of iron and zinc by up to 50 per cent, which can compromise your immune system. Wean yourself off coffee slowly. Instead, start drinking a rotation of herbal teas, such as peppermint, chamomile, dandelion, nettle and red clover, or simply some freshly squeezed fruit juice in hot water.

Too much coffee can make you susceptible to colds and flu.

Fatty foods

Too many fatty foods, including red meats, dairy products, fried and ‘junk’ foods, can clog the arteries, deplete calcium levels and compromise the function of the heart and other vital organs. There’s no diplomatic way to put this, but excessive intake of fatty foods makes you fat. It also leads to high blood pressure, food allergies, heart disease, diabetes, eating disorders, liver and kidney problems, osteoporosis, arthritis, colon, breast and uterine cancers.

Sweet foods

Too many sweet foods and refined white sugar, dextrose, corn syrup, artificial sweeteners and chocolate can cause severe blood sugar imbalances, mood swings, a lower resistance to infection, hyperactivity and hamper the function of the spleen, liver, pancreas and intestines. Use alternative natural sweeteners such as honey, molasses and pure fruits and juices, but use them sparingly.

Dairy products

Cow’s milk is high in fat and the protein casein, which is hard for humans to digest properly. This is why cow’s milk can trigger allergic responses such as asthma, earache, runny nose, catarrh, skin rash, lethargy and irritability.

Furthermore, some people lack the enzyme lactase, which breaks down lactose in milk. If you are lactose intolerant you may suffer from bloating, wind, flatulence, diarrhoea or constipation. Instead, try the more easily digestible alternative goat’s milk or soy, rice, nut, triple grain and oat milks. If you cut out dairy foods, keep your calcium intake up by eating calcium-rich foods such as tofu, legumes, nuts and seeds and leafy greens; amaranth  is also very high in calcium and magnesium.

Finally, if you really must drink cow’s milk, then please boil it first. The boiling process breaks down the large indigestible molecules.

Alcohol

Alcohol puts a big strain on your digestive system and liver. The liver converts alcohol into acetaldehyde, a toxic cousin of formaldehyde used in tanning leather and the embalming process. Too much alcohol can lead to obesity and its connected problems, blood sugar imbalances, fatigue, sluggish organs and cell tissue degeneration.

Note to smokers

Smoking strips your body of vital nutrients, prevents nutrient uptake from food, weakens your digestion and poisons your blood.

Yeasts

Nearly all baked goods contain added yeast as a raising agent and to enhance flavour. Packaged goods often contain yeast additives which might be described as autolysed yeast protein, yeast extract, hydrolysed vegetable protein, vegetable protein, baker’s yeast, brewer’s and torula yeast, so read the label before buying. Fermented foods (i.e. vinegar, soy sauce, cheese) and alcoholic beverages (especially wine and beer) are another source of yeast. Yeasts are problems only to those who are sensitive to them: if you suffer from allergies, candidiasis, asthma, yeast infections, eczema, hives, headaches or migraines, then the chances are you will need to eliminate excess yeast.

Yeast sensitivities can be created by eating too many of these ‘yeasties’, as I call them. I’m not saying that you must never eat foods with yeast. I just want you to be aware that you should limit your intake of yeast-containing foods. A final note: Most baked goods are made with loads of added sugars too. So, occasional treat, not a dietary staple.

Pasta

If you think white pasta is a nutrient-dense food, think again. Commercial pasta is made from white flour. White flour is devoid of fibre, very low in minerals and contains inorganic iron, which can accumulate in the body (inorganic iron depletes other good vitamins). I’m not saying you can never eat white pasta; but I am asking you to eat it in moderation. My best advice here is to introduce other types of pastas into your diet. Instead of white pasta, better choices could be rice, spinach, spelt, corn and soy pastas, all of which are available in health food shops and even some supermarkets.

Red meat

Too much red meat can toxify and acidify the blood, deplete calcium, overwork the kidneys and liver, and stagnate in the intestines, killing the beneficial flora. This can lead to kidney stones, a sluggish liver and/or liver disease, bowel and reproductive cancers, arthritis and osteoporosis. Red meat puts a strain on the body’s ability to produce enzymes and hydrochloric acid, which are necessary for digestion. If you are eating red meat, learn to food combine properly so that you make your digestion of the meat more effective (see opposite page). And try to eat organic meats wherever possible.

Nightshades

Avoid foods from the Nightshade family of foods (tomatoes, potatoes, aubergines and peppers) if you are prone to muscular, arthritic, joint or bone problems.

Arthritic sufferers need to especially avoid the nightshades because they contain a substance called solanine, which interferes with the enzymes in the muscles, often causing pain and discomfort and aggravating joint problems. If you really love these foods, the best thing you can do is to roast, bake or cook these veggies with a little miso soup. This process will neutralize the solanine compound.

Poultry

The process by which commercial chickens are reared means that diseased animals may land up on your plate. Therefore, I recommend that you eat organic poultry if available.

THE WEIGHT-LOSS INHIBITORS

• » Dirty colon, bowel problems
• » Eating the wrong foods
• » Excessive food intake (especially fatty/wrong foods)
• » Insulin imbalances (caused by too many sugary carbohydrates)
• » Lack of enzymes
• » Lack of exercise
• » Mineral and vitamin imbalances
• » Parasites or worms causing a voracious appetite
• » Poor adrenal function
• » Poor digestive function
• » Poor eating habits, i.e. not chewing thoroughly, irregular eating times
• » Poor metabolic function
• » Sluggish liver
• » Thyroid problems
• » Water retention
• » Weak kidneys
• » Yeast overgrowth

SUGAR CRAVINGS EXPLAINED

You will crave sugar if your blood sugar levels are constantly out of balance; if you have nutrient deficiencies, yeast overgrowths; if you eat a diet high in refined, processed carbs and junky foods. Sugar cravings are a sign that you may suffer from a condition known as hypoglycaemia, causing you to crave even more sugar. You end up becoming the victim of a see-saw effect of soaring and plummeting sugar levels. This is why if you start to eat just one chocolate bar, you are bound to crave more. The sugar gives you the rush, but this drop is never far behind. The best way to beat the sugar fix is to go cold turkey: no sugary foods or sweets for a month. The herb Astragalus can give you a natural energy lift (500mg daily).

You need to support your system with live nutrient-dense super foods to balance your blood. The superfood Spirulina would be a good choice . A liquid mineral supplement that contains chromium, manganese and magnesium is important too. Deficiencies of any one of these three minerals cause sugar cravings as blood sugar levels are out of balance. (More than 80 per cent of chromium is destroyed in the processing of foods.)

Certain foods help to regulate blood sugar levels and tame sugar cravings. Wholegrains and fresh veggies are great choices. Yams, sweet potatoes and squash help to curb a sweet tooth too and they don’t elevate blood sugar levels in the way that sugary foods and sweets do. I often ask my patients to take half a teaspoon of L’glutamine powder before meals to inhibit food desires. It really helps.

GLUCOSE TOLERANCE SELF-CHECK

If you recognize three or more of the symptoms listed below, you may have a problem with the regulation of insulin and glucose in your body.

• » Difficulty in concentrating
• » Excessive consumption of caffeine, chocolate or cigarettes
• » Excessive sweating
• » Excessive thirst
• » Extreme difficulty in getting out of bed.
• » Falling asleep in the middle of the day/feeling really drowsy
• » Inability to get going without a caffeine/nicotine fix
• » Irritability without frequent meals
• » Need for more than eight hours’ sleep a night

THE THYROID LINK

The thyroid gland controls the metabolism of your entire body by regulating energy production and oxygen uptake. Continual stress can negatively affect the thyroid gland, depressing its normal function. Over stimulation of the thyroid is caused by the consumption of sugar, coffee and alcohol, sending the thyroid into an exhausted state, which can cause weight gain (especially around your middle, hips and tops of legs) that is very hard to shift.

Solutions:

• » Kelp supplements can help an underactive thyroid, so can green superfoods . Seaweeds which are high in iodine can also help bolster metabolism.
• » Eat tyrosine-filled food, such as pumpkin seeds, avocados and almonds, to feed your metabolism.
• » If you are a compulsive eater, taking a tyrosine supplement (500mg, four times a day) along with a zinc supplement (50mg daily) should do the trick.

FOODS RICH IN:

NUTRIENT DEFICIENCIES

Nutrient deficiencies may cause weight gain, particularly deficiencies in magnesium, calcium and potassium.

Magnesium deficiencies cause sugar cravings.

Calcium deficiencies inactivate enzymes involved in metabolism. If you are a big meat eater, calcium becomes even more important as high protein diets can create calcium loss.

Potassium deficiencies often occur in overweight people because they drink too much coffee, eat masses of sugar, drink alcohol, use laxatives and diuretics. Potassium helps your heart and regulates water balance in the body. Lowered potassium levels allow the body to harbour excess acids from the residues of bad foods and dietary medications. When potassium levels are normal, the body can attack unwanted acids more efficiently. Excess acids interfere with metabolism and the body’s ability to break down foods. When potassium levels are lowered, sodium levels are usually too high. Overweight people with low potassium levels and higher sodium levels usually have too much added table salt in their diets. The more table salt we shake on our foods and the more hidden salt we consume in packaged foods, the more potassium we need.

THYROID SELF-CHECK

Is this you?

• » Cold hands, and/or feet
• » Constant headaches
• » Constipation
• » Exhaustion, even after sleeping for hours
• » Feeling cold all the time; taking ages to warm up
• » Inability to sweat
• » Infertility
• » Lethargy in the mornings, while feeling energetic at night
• » Loss of outer third of eyebrow hair
• » No desire for sex
• » Permanent heel cracks
• » PMT
• » Swollen eyelids, ankles or hands
• » Very dry skin and hair
• » Yellow tint to skin

  If you answer yes to three or more of the above questions, you may have an underactive thyroid. Ask your GP for a blood test to check it out. Be aware, however, that sometimes if you have a very mild form of thyroid malfunction, it will go undetected in a blood test.

GILLIAN’S TOP TIPS FOR SHIFTING THE FLAB

• » Eat early. Late-night eating is a recipe for weight gain because the body stores more food during sleep.

• » Food combine .
• » Abandon refined or processed foods .
• » Drink 8 glasses of water a day. Water is a natural appetite-suppressant.

  Note: Nettle tea is a great weight-loss tea as it supports metabolism and has diuretic properties.

• » Avoid margarine, full-fat milk, cheeses and cow’s milk dairy products. These foods are difficult to digest. You could opt for grain milks instead.
• » Avoid sugar – it lowers the metabolism.
• » Cut out wheat (especially bread) because it contains a high level of gluten and many people are intolerant to gluten.
• » Eat the good fats and rubbish the bad. Good fats can be found in avocados, pumpkin seeds, sunflower seeds, fish, nuts and vegetables. Don’t avoid these foods. They are high in good fats that fire up your metabolism so that you can lose the weight and keep it off for good. Bad fats are saturated fats, as found in red meats and butter. They are very hard to digest, clog your arteries and lead to illness and weight problems.
• » Don’t skip meals and always eat breakfast. Your stomach and spleen are at their strongest first thing in the morning. You also have the whole day to burn off the meal. If you want to raise metabolism, you have to eat at that time. If you don’t, a signal goes to your brain. The brain interprets food as being scarce. Stress hormones are then released into your body. Muscle tissue is then shed in order to lessen the body’s need for food. When you eat later, your body releases more insulin to make more fat as food may be scarce!
• » Go on my Detox Day . Toxins are stored in fatty tissue. It is possible that if you are full of toxins you may have a higher fat to muscle ratio. So helping to rid your body of poisons and chemicals can only help improve weight management.
• » Do not go on fad diets. Dieting slows down the metabolic enzyme function in the body. Your fat cells bloat, become toxic and store in your tissues. You lose muscle tone. You get depressed. Instead, go on my diet of abundance. Eat more than before but the right foods .
• » Exercise. Burn that fat. Exercise raises the metabolic rate so calories are used up faster. To get started, simply start walking – it is a great way to shift fat.
• » Get your metabolism going. First thing in the morning, drink a cup of warm water with a squeeze of lemon.
• » Cut out alcohol. It weakens your liver, the basic organ for fat metabolism. Beer and wine are also full of sugar, plus alcohol stimulates your appetite.
• » Take supplements. All overweight people are deficient in major nutrients. There are also some other helpful nutrients that can help burn fat, increase metabolism and so on. Below I have made a basic list of important nutrients and supplements. I am not suggesting that you take all the supplements I mention all at once.

TOP ENERGY FOODS

CONSTIPATION

You need to empty out your bowels approximately twice a day, regularly and without effort. Any less than once a day and you are very likely constipated. Difficult bowel movements such as sitting on the toilet for ages, trying to force something out, or dropping little ‘rabbit pellets’ are also signs that you may be constipated. Follow my dietary guidelines below if you are suffering from constipation.

Reduce

• » Dairy products
• » Meats
• » Saturated fats
• » Spicy or hot foods
• » Sugar and sweets
• » Tea and coffee

  Increase

• » Fresh fruits (eat fruit in the morning by itself, not with other food groups).
• » Green vegetables
• » Sprouted seeds
• » Whole grains
• » Have plenty of rest
• » Drink plenty of fluids
• » Take moderate exercise
• » Eat slowly and chew your food thoroughly

On-Going Constipation Support

• » Eat raw sauerkraut.
• » Beneficial bacteria in the form of Acidophilus (1 or 2 capsules a day).
• » One digestive enzyme supplement with every meal.
• » Linseeds and pumpkin seeds (2 tablespoons of linseeds ground with 1 tablespoon of pumpkin seeds). Eat with a salad. Alternate with a tablespoon of black sesame seeds.

GAS

It is normal to have occasional gas. But continual wind, bloating and/or flatulence are not the norm. Junky diets, too much sugar, wheat and dairy make the problem worse.

Solutions:

• » Drink liquids 20–25 minutes before meals, or one hour after meals. Don’t drink liquids with your meals.
• » Eat dinner early. Eating late at night depletes the stomach of fluids at a time when its energy is at its weakest. You will end up with indigestion and will not absorb nutrients properly.
• » Food combine.
• » Eat when you’re relaxed. Total relaxation while eating renders maximum digestion. There’s no point in eating if you are angry, upset or emotional.
• » Drink 1 tablespoon of aloe vera juice and a teaspoon of liquid chlorophyll before your largest meal to stimulate digestion.
• » Take a digestive enzyme supplement with meals.
• » Use herb seasonings (e.g. dill, fennel, thyme and mint) to reduce gas in the gut. Don’t use salt, which hampers protein digestion and absorption of nutrients. Use seaweed seasonings instead.
• » Eat slowly and chew thoroughly.
• » Eat smaller meals.
• » Miso soup, whole grains, fresh veggies and fruits are all good for flatulence.
• » Drink peppermint and fennel teas.
• » Take digestive enzymes with every meal to break down foods and an Acidophilus supplement daily to help restore good bacteria in your gut.

IRRITABLE BOWEL SYNDROME

The symptoms of Irritable Bowel Syndrome (IBS) are unpleasant and varied but are often a combination of tummy pain, bloating, cramping, constipation and diarrhoea. An additional sign is mucus in your stools.

Many people blame stress for IBS. Certainly, stress can induce gastrointestinal spasms but the main cause is likely to be what I call a ‘back up’ in your body’s ‘plumbing system’ – which means your digestive system is under too much strain and your intestines do not work properly. This results in an erratic quality to the strength of contractions which move your food waste through the intestinal tract. When the contractions are too fast and strong, you get diarrhoea; when they are too slow, you become constipated. You also end up quite depleted nutritionally as this condition interferes with the absorption of nutrients.

Note: IBS can be mistaken for a more serious condition such as ulcerative colitis, diverticulitis or Crohn’s disease, so please consult your doctor.

The no-nos

• » Cut out wheat, cheese, dairy, eggs, corn, processed foods, sugars, sweeteners, margarine, red meat, alcohol and coffee for two months and monitor the results. You may have overburdened your system with the glutens and mucus from these foods.
• » Do not overeat and chew your food really well. It’s a good idea to drink veggie juices once a day.
• » Eat a high fibre diet of whole grains, vegetables, legumes and sprouted seeds . These pass smoothly through the intestinal tract.
• » However, go easy at first on broccoli, cauliflower, onions and cabbage, which may aggravate this condition.

Supplements:

• » Take protein digestive enzymes.
• » 2 tablespoons flax oil daily.
• » Sprinkle 1 tablespoon linseeds over salads.
• » 1 tablespoon aloe vera juice before meals to calm down inflammation in the gut.
• » B complex 50mg daily to help you break down your foods as well as a digestive enzyme supplement with meals.
• » 1000mg twice daily of L’glutamine powder can do wonders.
• » Triphala tablets and milk thistle tincture, 15 drops, three times daily helps too. Drink pau d’arco teas.
• » A good six months on an intestinal probiotic powder or capsule is beneficial too.

  Herbs:

• » The best one for this condition is gentiana root (available from health food shops). Thirty drops in water before all meals should do the trick.
• » Peppermint oil capsules are helpful too. Follow directions on the packet.

INDIGESTION

This is usually caused by heavy consumption of greasy or spicy foods or eating too much, too fast. It’s normal to pass wind now and again, but excessive flatulence and burping, smelly stools and heartburn are signs of poor digestive function, nutrient depletion, putrid intestinal bacteria, lazy bowel and stomach function. These can lead to all kinds of health problems if left unchecked.

Here are some solutions:

• » Pear and peach juice – two pears and two peaches put through the juicer and sipped slowly will do wonders. A dash of powdered ginger and a squeeze of lime can help too.
• » Banana blend juice – blend a banana with pear or mango juice. It is smooth, easy to digest and will relieve your stomach inflammation.

And to help prevent it:

• » Take L’glutamine (one teaspoon before meals).
• » Avoid heavily spiced foods, junky foods, fried foods, caffeine, alcohol, fizzy drinks, rich creamy foods, full fat cheeses or wheat based foods.
• » Apple cider vinegar is a wonderful digestive tonic. Add 1–2 teaspoons to a little warm water and sip slowly before meals.
• » Drink fennel, catnip, slippery elm, peppermint, camomile or thyme teas.

  Note: Commercial antacids neutralize stomach acid but over the long term can lead to your stomach producing even more acid. And many antacids contain aluminium, which leaches calcium from your bones.

EAT FOODS TO SUPPORT THE LIVER

Since the liver must process the by-products of whatever we eat, make the job easy. Eating the right foods is crucial here. Eat unprocessed foods as much as possible. Quickie, pre-packaged foods laden with chemicals, preservatives, colourings and flavourings, overwork the liver. Cakes, sugary biscuits, processed, refined or fried foods lack nutrients and are improperly absorbed, further weakening the liver. Instead, eat more of the following food groups, which are specifically nourishing to the liver and liver function:

SO HERE ARE MY FEW TIPS FOR AN EASIER TIME

1. 01 Take the herb milk thistle (2 capsules three times a day), four days before and during menstruation. Milk thistle protects the liver and helps normalize oestrogen levels. If you do nothing else, take this supplement.
2. 02 Decongest your liver with the use of lipotropic agents. Lipotropics quicken the removal of fat deposits and bile. PMS has been linked to faulty liver fat metabolism. A good liver formula should consist of approximately 1000mg of choline, 500mg of methionine and/or cysteine.
3. 03 Deficiencies of either magnesium or zinc will affect liver function. For example, a deficiency of magnesium results in increased lead absorption. Most patients I see suffering from PMS have low magnesium and/or zinc levels, and high lead or heavy metal toxicity. Magnesium deficiency is strongly implicated as a contributing factor to premenstrual syndrome. The zinc is important because it helps normalize hormones. Take approximately 1200mg magnesium and 50mg zinc daily.
4. 04 Increase your intake of Β vitamins, including B6 (a magnesium deficiency can lead to decreased Β vitamin activity). Do not use isolated B6; instead, take B6 with a Β Complex or from botanical royal jelly. Take 50–100mg Β Complex every day, or 2 capsules of royal jelly three times a day.
5. 05 Vitamin A has been shown to reduce PMT symptoms. Take approximately 10,000iu daily in beta-carotene form. Do not take supplements of vitamin A if you are pregnant.
6. 06 Vitamin E in double blind studies has demonstrated a reduction in physical symptoms of PMT as it regulates hormone levels. Take 400iu a day.
7. 07 Take 1 tablespoon of flax oil or evening primrose oil or borage oil every day. Women with menstrual problems have been shown to exhibit essential fatty acid abnormalities.
8. 08 The following herbs may be helpful a couple of days before and during:

   Ongoing: agnus castus – breast pain and hormonal balance

   Rotate: angelica dong quai – cramps

   Cramp bark – abdominal discomfort

   Licorice – water retention

   Black cohosh – fibroids

   If you had to choose just one of the above, then opt for the agnus castus. It can work wonders.

9. 09 Eat the right foods as outlined in this book. Cut out the milky products at least ten days prior to period onset. This can make all the difference. Use a complete superfood such as spirulina, wild blue-green algae or chlorella, along with royal jelly. You should increase the intake of these superfoods as the period nears.
10. 10 Regular moderate exercise throughout the month helps regulate hormones, removes toxins, enhances nutrient absorption, strengthens the organs, and ultimately lessens PMS symptoms.

MENOPAUSAL SOLUTIONS

A healthy, fully functioning liver is crucial for good health during menopause. It provides vital energy for all the body systems, helps regulate digestion, assists the release of toxins and waste, improves metabolism, balances hormones and nourishes hair, skin, nails, eyes and cells. Menopausal women tend to be low in substances and fluids which nurture the liver and it is absolutely crucial during this time of hormonal flux that the liver is properly nourished and supported.

Strengthen the liver with the liver building foods and the supplements outlined below, and your menopausal symptoms will either disappear or be dramatically reduced.

Foods for the menopause

• » Apples
• » Aduki beans
• » Fennel
• » Flax seeds
• » Kidney beans
• » Soya beans
• » Oats
• » Olives
• » Sesame seeds
• » Split peas
• » Sunflower seeds
• » Yams
• » Drinking sage tea (2 cups a day), or 15 drops of sage tincture in a small amount of water, can do wonders for hot flushes and related menopausal symptoms. Black cohosh (40mg a day) has also been shown to diminish hot flushes through the production of oestrogen.
• » The homeopathic remedy Lachesis 12c is helpful too.
• » Agnus castus, also known as vitex, can rebalance hormones by helping to produce more progesterone. It works for menstrual women and it can work for you too. Take this in combination with the herb donq quai for maximum effect.
• » The supplement DHEA (10mg a day) is helpful. It’s an adrenal hormone that can increase oestrogen levels. As you get older, production of DHEA declines with age. At present, DHEA is only available on prescription. But if you are having a really bad time of it, then check this out with your doctor.
• » The herb red clover, high in B vitamins, and the supplement gamma oryzenol have made positive changes with my patients. All of these supplements are available in health food stores. Don’t be afraid to ask for them.
• » Natural progesterone cream from wild yam has been shown to make some improvement in side-effects. It contains naturally occurring DHEA.

Fight or flight

The initial response to stress is the alarm reaction, often referred to as the fight or flight response. This is triggered by reactions in the brain that cause the pituitary gland (the master gland of your body’s entire hormonal system) to send chemical messages to the adrenal glands to secrete adrenaline and other stress-related hormones.

The fight or flight response is designed to help you deal with danger. The muscles, heart, lung and brain are given priority fuel and all other bodily systems are subdued. Your heart rate increases, oxygen and glucose are sent in increased amounts to your muscles and you’ll notice that you breathe faster and you sweat to lower your body temperature. Your blood sugar also goes up as your liver dumps stored glucose into the bloodstream and your adrenal gland pumps out stress hormones, such as adrenaline, to keep the fight or flight reaction going.

All these and many other complex changes occur, some of them in a split second. They all serve one purpose: to gear you up for immediate action or to sharpen your responses in a crisis: for example, your quick response when you grab your child just as he or she tries to run into a busy road. When the danger is over, the biochemicals of stress are used up as intended and the body adapts to normal stress and equilibrium. No harm is done.

Havoc with your hormones

The trouble is when the stress is prolonged because it is something you can’t immediately deal with or do much about – a delayed train, screaming children, the phone ringing, the cashpoint machine swallowing your card, being late for an appointment, a frustrating meeting or job. Instead of the stress reaction being short lived, it persists for long periods of time and when this happens, it can have profound effects on your body. Your body stays in this heightened state of alert, adrenaline continues to pump around your body and your hormones can’t return to their normal state.

The hormonal chaos prolonged stress causes can increase your risk of blood sugar problems, high blood pressure, fatigue, adrenal exhaustion and weight gain.

FOODS THAT STRESS

A well-balanced diet is crucial in preserving health and helping to reduce stress. Certain foods and drinks act as powerful stimulants to the body and hence are a direct cause of stress. This stimulation can overwork the liver, upset blood sugar levels and be harmful in the long run.

• » Caffeine. This is found in coffee, tea, chocolate, cola, etc. It causes the release of adrenaline, thus increasing the level of stress. Caffeine addicts wear out the stress hormone-producing adrenal glands. These stress hormones interfere with metabolism. So, caffeine will cause weight gain in the long term, especially if combined with a poor diet. Consuming too much caffeine has the same effect as long-term stress.
• » Alcohol is a major cause of stress. The irony is that most people take to drinking as a way to combat stress. Alcohol and stress, in combination, are quite deadly. Alcohol stimulates the secretion of adrenaline, resulting in the problems such as nervous tension, irritability and insomnia. Excess alcohol will increase the fat deposits in the heart and decrease the immune function. Alcohol also limits the ability of the liver to remove toxins from the body. During stress, the body produces several toxins. In the absence of its filtering by the liver, these toxins continue to circulate through the body, resulting in serious damage.
• » Sweets. Sugar has no essential nutrients. It provides a short-term boost of energy through the body, resulting possibly in the exhaustion of the adrenal glands. This can result in irritability, poor concentration, and depression. High sugar consumption puts a severe load on the pancreas. There is increasing possibility of developing diabetes.
• » Salty foods. Salt increases the blood pressure, depletes adrenal glands, and causes emotional instability. Use a salt substitute that has potassium rather than sodium. Avoid processed foods high in salt, such as bacon, ham, pickles, sausages, etc.
• » Fatty foods. Avoid the consumption of foods rich in saturated fats, such as animal foods, dairy products, fried foods and common junk foods. Fats put unnecessary stress on the cardiovascular system.
• » Cow’s milk and dairy products. These stress the body because they contain substances, such as the protein casein, that are difficult and unsuitable for humans to digest and can trigger allergic responses.
• » Red meat. High-protein red meat elevates brain levels of dopamine and norepinephrine, both of which are associated with higher levels of anxiety and stress.
• » Refined and processed foods, such as white refined bread and flour, stress the body because they are low in nutrients and high in empty calories. Moreover, in order to digest refined foods your body has to use its own vitamins and minerals, so depleting its stores. Foods containing white flour include cakes, biscuits, bread and pastries.
• » Margarines and other processed vegetable oils. These are high in trans fatty acids and a diet too high in trans fatty acids can have a negative effect on cholesterol, increasing the risk of heart disease. They can also block the body’s assimilation of health-boosting essential fatty acids.
• » Spicy foods. Spices contain volatile oils which are capable of physically irritating the lining of the stomach. Hot curries, chillies and chilli sauces used in Mexican and Indian foods and some drinks are best avoided. A very hot chilli or curry dish that contains a blend of pungent spices can literally bore a hole in the stomach lining.
• » Additives, preservatives and other chemicals. Additives place a huge stress on your body because your body has to work harder to deal with them, with the result that energy and valuable nutrients are spent when they could be used more profitably, for example in boosting the immune system.

FOODS THAT DE-STRESS

Your body responds to stress with increased production of adrenal stress hormones and these hormones are responsible for many of the symptoms we associate with stress: elevation of blood pressure, muscle tension, digestive upsets, etc. Overproduction of adrenal stress hormones can also lead to nutritional deficiencies and an exhausted adrenal gland. When the adrenal gland is exhausted, this can alter your response to stress and lead to chronic exhaustion and anxiety. Because of the importance of the adrenal gland for proper nutrition and the stress response, nutrient rich foods that support adrenal gland function are particularly beneficial for stress reduction.

• » Celery. An old folk remedy to lower blood pressure. I recommend 2–4 celery stalks daily to my stressed-out patients. Compounds within the celery lower the concentrations of stress hormones that cause blood vessel constriction. Celery contains nutrients that calm, including niacinimide. A stalk of celery before bedtime may even improve your sleep.
• » Sunflower seeds. Not only are sunflower seeds a rich source of potassium, they are also rich in Β vitamins (in particular B6 and pantothenic acid) and zinc which play a critical role in the health of the adrenal glands. Evidence suggests that during times of stress the levels of these nutrients can plummet.
• » Brown rice is a slowly absorbed carbohydrate that can help trigger the release of the body’s feel good chemicals, serotonin and norepinephrine. It can help you deal better with stress by helping to lift your mood and giving you a more sustained burst of energy.
• » Algae. The body’s feel-good hormones, serotonin and norepinephrine, can also be made from trytophan and L-phenyl alanine, amino acids present in certain protein foods. Algae contains approximately 60 per cent protein and is derived from all eight essential amino acids. Algae exerts an energetic effect on the liver and can help to facilitate the elimination of toxins, thus lowering stress levels in the body. Algae contains virtually every nutrient known to man, including all those that have a positive effect on the nervous system. It provides the essential nutrients that stress will rob from the body. You can buy algae in a health food store.
• » Cabbage is a good stress-busting source of the antioxidant vitamins A, C and E, beta-carotene and the mineral selenium. Antioxidants fight the damaging effect of free radicals in your body released in response to stress and they also help the conversion of tryptophan to serotonin, thus playing their part in boosting mood.

• » Almonds are rich in magnesium which is especially important for supporting adrenal function as well as the metabolism of essential fatty acids. Low levels of magnesium can be associated with nervous tension, anxiety, irritability and insomnia. Almonds are a great source of magnesium (soak them overnight for easy digestion).
• » Berries. Blackberries are rich in manganese and vitamin C. Insufficient vitamin C can weaken your immune system and make you feel generally stressed and run down. Other good food sources of vitamin C and manganese include strawberries and raspberries.
• » Sesame seeds. The need for zinc increases during times of stress, and it is important for the metabolism of fatty acids and for the production of serotonin. Sesame seeds are a good food source of zinc.
• » Cucumbers. The old saying ‘keeping cool as a cucumber’ is literally true because of its cooling effect on the blood and the liver. When the liver is properly nourished and not overheated, this critical organ can help to balance hormones, boost mood, beat stress and deliver vibrant health. Try drinking cucumber and celery juice.
• » Asparagus. Many of the elements that build the liver, kidneys, skin, ligaments and bones are found in green asparagus. It also helps in the formation of red blood capsules, and is also high in the antioxidant enzyme glutathione which helps the liver function at optimum levels. Anything that has a positive effect on your liver has a positive effect on your mood and your ability to deal with stress.
• » Garlic. This has been used throughout history to treat colds and flu and for feeling generally run down; now folklore has been backed up by science. Garlic contains a detoxifying chemical called allicin, which is responsible for its characteristic taste and smell. When you can get rid of circulating toxins, you feel less stressed. Garlic can also have a huge impact on the lowering of blood pressure associated with stress. A powerful antibiotic, allicin has both antiviral and antifungal powers as well as cholesterol-lowering, blood-pressure-lowering and mood-boosting effects.
• » Avocados. These contain 14 minerals, all of which regulate body functions and stimulate growth. Especially noteworthy is its iron and copper content which aids in red blood regeneration and the prevention of nutritional anaemia – one very common cause of fatigue and inability to cope effectively with stress.

Herbs to help you cope

My patients have reported great results using the following.

• » Eleutherococous Senticosus, commonly known as Siberian ginseng (100–500mg a day). Siberian ginseng and panax ginseng increase the tone and function of the adrenal glands, helping to balance the hormonal excretions. Ginseng has been shown in studies to protect against the effects of physical and mental stress.

  Note: Do not use extracts of panax (Chinese) or American ginseng if you have high blood pressure.

• » Licorice root (70mg capsules or 15 drops of a 5:1 liquid extract three times a day). Licorice is most beneficial for correcting low cortisol output and will give the adrenal glands a chance to rest and recover.
• » Rhodiola increases the body’s natural resistance to stressors.
• » Astragalus supports the immune system and helps the body adapt to stress (500mg, once or twice daily).

Vitamins and minerals

Your body’s levels of these key nutrients plummet during times of stress. Try the following anti-stress package to be taken daily:

• » 1000–2000mg vitamin C (choose one which contains bioflavonoids for extra protection)
• » 300mg magnesium
• » 200mg calcium
• » 500mg vitamin B5 (pantothenic acid)
• » Mega B Complex (choose one which contains around 75mg of each of the major B vitamins)
• » Antioxidant formula (pick a brand containing about 25,000iu beta carotene, 200iu vitamin E, 30mg zinc and 200mcg selenium)
• » 100–500mg tyrosine (an amino acid) twice a day when under significant prolonged stress
• » Or take a multi-vitamin powder

TEAS FOR TENSION

Herbal teas can be very effective at relieving many stress symptoms. These teas are derived from the flowers, leaves, seeds, stalks, stems and roots of plants. They contain natural substances that nourish the central nervous and glandular systems. Give them a try.

Find which ones work best for you.

• » Camomile
• » Hops
• » Lemon balm
• » Oatstraw
• » Skullcap
• » Ginseng
• » Kava
• » Licorice
• » Passionflower
• » Valerian

IMMUNE BOOSTERS

STRESS-RELATED BACKACHES ON THE RISE

My clinical experience tells me that backaches are on the rise due to stress and poor nutrition. It is worth considering that the spine is a major pathway for the nerves of the body. All emotional, psychological and physical stresses can therefore manifest in the back, especially the lower back – the seat of your kidneys. The kidneys are a purification system for the body. When you are under stress or your body is malnourished from a poor diet, the kidneys have to work overtime and their purifying system may not work as efficiently. Therefore, nutrition can play a vital role in the prevention of backaches.

Nutritional Backache Help

• » Drink more water, at least 6–8 glasses a day. Dehydration will cause backache even in those who are not normally prone to back afflictions. Water also helps flush out the excess acid particles from the kidneys.
• » Avoid red meats, caffeine and, in some cases, dairy from cow’s milk (if you have a line down the middle of your tongue, this is an indication that you are unable to digest the large molecules of cow’s milk). Sugar, alcohol and processed foods may also aggravate your back.
• » Eat more green leafy veggies. Nuts such as walnuts and almonds, seeds and cold water fish are good food choices too. Add more raw fruits, vegetables and whole grains to your diet.
• » Reduce the bad fats in your diet. Bad fats create compounds in the body that contribute to spinal disc degeneration.
• » Ensure that you have an adequate supply of magnesium and calcium in the diet .
• » If you suffer from lower back problems, take the following supplements every day:
• » Magnesium (1000mg)
• » Calcium (750mg)
• » Silica (1–2 tablespoons of liquid silica)
• » Liquid minerals
• » Green juice drinks to flush out acids
• » Boron (3mg) for better uptake of the above nutrients
• » Aloe vera juice (2 tablespoons) an hour before bed.

WHAT IS A TOXIN?

A toxin can be any kind of substance that causes harmful effects to the body, leading to intolerances, allergies and a general feeling of illness. We are surrounded by potential toxins from the water we drink, the food we eat and the air we breathe. The most insidious toxins are actually not seen, invisible, leaving us unaware as to the grave risks. The good news, though, is that the body has a gift of being able to expel toxins quite readily if we have the knowledge, tools and my Plan to rid them.

Dr Gillian’s Detox Day For the detoxification process to work properly, you should not starve yourself. You will simply give your organs a holiday from what you normally eat. You will cut out the naughty foods, add lots of good foods that cleanse your organs and facilitate the expulsion of toxins from your body. And as a result you will brim with vitality and energy.

Science bit

The lymph gland and its fluids are the major machinery for moving out unwanted matter from the body. Exercise provides the pump that initiates the lymphatic system which moves toxins out of the body. So if you fail to exercise, the lymph cannot and does not work effectively. I would argue that it is moderate daily exercise, more than anything else that can keep us young physically, mentally and sexually. So please keep up with the exercise even after the detox day.

Nutrients during the detox day The following supplements should be taken during your detox day, as they will assist cleansing of the liver, bowels and cells while supporting your overall constitution strength:

1 Green superfoods

You need to make sure that you have 2 generous teaspoons of a green superfood on your Detox Day. Choose any one or more of the following:

• » Wild blue-green algae
• » Spirulina
• » Chlorella
• » Wheatgrass
• » Barley grass
• » Dr Gillian McKeith’s Living Food Energy Powder

2 Digestive enzymes

Take where instructed or with any warm meals/drinks.

3 Linseeds or flax oil

1 tablespoon of either daily.

4 Milk thistle

Take milk thistle or alpha lipoic acid to support your detox organs (2 capsules daily). (If you wish, open the capsule contents and pour into one of your juices in the middle of the day.) To check if you need milk thistle or alpha lipoic acid supplements take a look at the symptoms in the box below. If you tick even just one, then you will need to take either milk thistle or alpha lipoic acid during your detox – and for two weeks afterwards.

5 Acidophilus

If you opt for an enema or colonic hydrotherapy, you will need Acidophilus supplements.

6 Sprouts

Learn how to grow your own grasses and sprouts.  Buy them ready sprouted.

DO YOU NEED MILK THISTLE?

On rising

(Times may be modified to your personal lifestyle):

7:00am Warm lemon water

Squeeze some fresh lemon into warm water. Warm water with lemon allows a gentle start to the day, as it goes straight through to the bowels, helping to expel faecal matter from the day before. (Cold water, first thing in the morning, shocks and stops at the tummy, creating gas or bloating.)

7:30am Linseed

Choose from:

• » Place 2 heaped teaspoons of organic linseeds in a large glass of filtered water.
• » Soak 1 tablespoon of linseeds in a cup of boiling water the night before. Drink only the liquid in the morning.

8:00am Breakfast

Choose from:

• » Fruit, your breakfast fruit should be served at room temperature. Eat enough so that you are not hungry and chew it really well. Avoid oranges or orange juice as they are too acidic. If you opt for grapes, don’t mix them with anything else. Choose from: apples, pears, papayas, pineapples, cherries, peaches, plums, watermelons, apricots, berries.
• » Miso soup
• » Vegetable juice, made up of: 1 cucumber, ¼ piece of root ginger (peeled), 4 celery stalks, 100 g (4oz ) alfalfa sprouts, 3 sprigs parsley, and 1 carrot (peeled).

9:30am Tea break: Drink a cup or two of herbal tea

During this Detox Day, we will take several tea breaks. After all, what would we do without our tea breaks? So this day is no different. I have built in a number of them for your sipping pleasure. Nutritionally speaking, though, my tea breaks will be nourishing, healing and will enhance the detox. You will need to choose from the list of teas that I tell you. You cannot drink your regular caffeine-laden black tea, but you can drink: nettle, dandelion, camomile, sage or echinacea teas.

10:00am Fruit juice break

Choose seasonal fruit, freshly squeezed or pressed with your juicer – see opposite for some ideas. If you are getting rather hungry mid-morning, then please make more juices for yourself.

If one or more of the following applies to you, please warm your fruit either by gentle steaming or placing fruit in a pan of warm water (you are not boiling the fruit, simply warming it).

• » It is winter-time and/or you do not live in a warm climate
• » You feel cold or have poor circulation
• » You have a weak spleen. (You can easily tell this by looking at your tongue in a mirror.

JUICING IDEAS

All fruits and vegetables should be peeled and cored before juicing. Ginger root should be peeled and grated.

12:30pm Lunch

You’ve made it so far. And I’ll bet you’re doing just fine. Now here’s lunch. Choose from one of the following:

• » Raw salad with sprouts
• » Raw Mint Cucumber Soup
• » Raw sauerkraut
• » Grain such as millet, quinoa, rice, amaranth.

After cooking the grain , add one or more of the following raw herbs to mix with it: dill, chives, chervil, or dandelion leaves. Serve with a side dish of broccoli, cauliflower, cabbage, cucumber, dark green lettuce leaves, celery or Brussels sprouts.

2:00pm Herbal tea break

2:30pm Dr McKeith’s Veggie Detox Juice

Choose from the following freshly made juices using your juicer

3:00pm Herbal tea break

3:30pm It’s snack time!

Snack on sunflower seeds, pumpkin seeds and/or raw sauerkraut.

4:00 p.m. Dr Gillian’s delectable veggie smoothie

5:30pm Dinner

You are almost finished for the day. You can now eat a hearty raw salad with a handful of raw sprouts. Plus, add a small amount of grain if feeling really hungry.

6:30pm Potassium broth break

You are doing very well. Keep it up.

WHAT’S THIS WITH THE POTASSIUM BROTH?

Potassium Broth infuses a cocktail of minerals and vitamins – especially potassium for electrolyte balance – into the body’s organs, glands and tissues. Mineral imbalance is a catalyst for decreased organ function.

I want to keep up your mineral profile while infusing you with vitamins too.

Please don’t fret!

If it’s too much effort or you really cannot be bothered with the Potassium Broth thing, then please don’t worry about it. Instead, get over to your local health food shop, and buy some miso soup packs. All you have to do to is add boiling water and drink. Really easy!

7:30pm Warm water with lemon break

Just squeeze fresh lemon into a teacup with warm or hot water and drink.

8:15pm Dry skin brush

8:30pm Your reward: a mineral bath

You made it this far; you deserve an accolade. An amazing bath is your reward. This is not just for women, by the way. Men will also enjoy this soothing, mineral-rich bath. Once the bath is filled with water, add the following (all available from health food shops):

9:00pm Those late-night munchies

Munch on lettuce and celery stalks before bedtime. (Celery is loaded with the mineral magnesium, one of the most calming nutrients.)

Get to bed early (between 9:30pm and 10:30pm) if you can.

TOP ONE-DAY DETOX TIPS

Just one or more of the following herbal and plant leaves can add a real zip to your juices. You can either put them through the juicer, or mix the leaves and juice together through a blender.

• » Basil
• » Lemongrass
• » Fenugreek
• » Coriander
• » Dill
• » Fennel
• » Chives
• » Spearmint
• » Garlic
• » Ginger

Sprouted seeds, such as fenugreek and radish, can also be added to your juices to spice things up and further warm you up.

WHAT IF I’M HUNGRY?

If you experience hunger attacks, you can drink more herbal teas, miso broth or juice. Warm soup is fine if you feel cold or if it’s chilly outside. Plenty of liquid is important – aim for 2 litres per day (can be a combination of juices and plain water). The problem is that many people don’t drink enough liquid needed to flush out accumulated toxins. In addition, the juices and herbal teas will act like natural diuretics, lessening the possibility of water retention.

Finally, I tell all my patients that there’s no need to be a slave to the juice. If you need to, you can eat some solid fruit and/or vegetables, even salad and seeds. If you absolutely must, amaranth, millet or quinoa are good grains to include. It may take some time before your body is ready to accept a full day of juicing. Don’t force it before it is ready; listen to your gut feeling.

THE HEALING CRISIS

During or after a detox, some people experience what is referred to as a healing crisis. This means that the elimination or detoxification was so efficient or so powerful that they can feel unwell for a few days or few hours during or afterwards. My patients are usually spared because of the gentle and nutritionally balanced manner in which I conduct the detox. If anything, you will probably feel energized, clear-headed, rejuvenated and revitalized. But there is always a chance that you may still have an adverse feeling from such deep elimination. You may experience headaches, joint pains, skin eruptions, and more. Don’t be alarmed by these symptoms – you can stop the detox whenever you like and go back to gradually incorporating the detox principles in your everyday diet.

THE DETOX MASSAGE

Take five minutes in the morning and evening of your Detox Day to rub your liver region. Simply lie flat on your back and gently massage the liver using your fingertips. This will further spur the detoxification process, and although it may not sound like it at first, it can feel really nice too!

Method:

You will find your liver at the base of your right ribcage. Simply place your hand at the bottom of the set of ribs on your right side. Move your fingers in a clockwise direction around the liver for approximately five minutes. Do not dig into your liver with your nails; use your fingertips, take it slowly and gently. You will be helping to stimulate the liver-cleansing action and the processing of body toxins.

EMOTIONAL REACTIONS

Another form of healing crisis is the emotional crisis which some people might experience when going through a deep detox. Don’t be surprised if you feel weepy or emotional when you start detoxing – you may find that years of pent-up tensions may be processed and released.

DIG DEEPER: CLEAN OUT THE DIRTY SINK

If you never cleaned your sink, think what it would look like? Your Detox Day is like a spring clean, but you can dig deeper too with the help of enemas and colonics. You can either buy an enema kit from a pharmacy (instructions are supplied) or you can treat yourself to a colonic hydrotherapy treatment. Either way, it’s best if you do the enema or colonic on the day of your cleanse, in the evening perhaps. If you can spare the time, have a treatment one to two days before your Detox Day in addition to the Detox Day itself. It’s not something you have to do but it can be very helpful, increasing the level of cleansing in one swoop so to speak. Think about it and go with it if it feels right for you.

THE COLON: YOUR CRITICAL ORGAN

The colon, large intestine or bowel is situated in the abdominal region and forms the last part of the digestive tract. An extremely important organ in its own right, it carries out a number of vital functions including the completion of the digestive process involving absorption of water, assimilation of minerals, as well as the synthesis of vitamins.

The colon is a major part of the excretory system, and is responsible for eliminating food and other body wastes, as well as protecting us from infection and disease. In a normally functioning colon, all this is achieved with the help of billions of friendly bacteria which inhabit the colon and make up some 70 per cent of the dry weight of our faecal waste.

However, the delicate balance of this internal ecosystem can very easily be disturbed by a number of factors including stress, pollution, electromagnetic influences, poor food and drink choices, medications, smoking and exposure to toxic substances. The worse your colon is, the quicker you will age. Your own internal filth could be slowly poisoning you.

COLONIC HYDROTHERAPY

I often describe colonic hydrotherapy as an enema, except that it’s 40 times more powerful in terms of cleaning out the colon. The colonic hydrotherapy procedure gently sends warm, sterile water into your lower bowel and colon to assist in cleansing years of excess mucus, gas, faecal matter, pollutants, medication and toxic substances.

Whether you opt for this or an enema, make sure you take some beneficial bacteria afterwards. You can buy beneficial bacteria supplements in any health food store. They often have different names – look for the words ‘probiotics’, ‘Acidophilus’ or ‘beneficial bacteria’ – and simply ask for help if you’re not completely sure. The supplements come in either powder or capsule form. If you have capsules, open up two, pour the contents into a little water and sip slowly. According to the International Colonic Association, colonic hydrotherapy is often beneficial for weight loss, constipation, haemorrhoids, colitis, yeast infections, diarrhoea and other conditions, and may even help to prevent cancer of the colon. The treatments often result in increased energy, advanced mental clarity, clearer skin, improved circulation, enhanced immunity and proper weight control for the patient. The procedure itself will take approximately 45 minutes. You lie down on a comfortable table for the treatment. A tube is then slightly inserted into your anus. This does not hurt, nor is it painful; you might feel a mild pressure, but nothing else. Just don’t get hung up on it! The benefits are worth it.

Depending on the therapist, abdominal massage may be administered to aid in the movement of trapped gas pockets and waste matter. You can usually see what is coming out. (Psychologically speaking, this can be good for many people.) At my clinic in London, it is not unusual to view whole pieces of broccoli or other food items sailing through the colonic tube – obviously not properly chewed. Remember, your colon does not have teeth! The feeling of a colonic is akin to the feeling you have when you produce a bowel movement. The key is to relax, let go and embrace the cleaning out of your insides.

Colonics are the perfect complement to my Detox Day, but I am quite happy if you don’t want to opt for one. They are not everybody’s cup of tea. The most important thing is to at least implement the other six simple detox tips at the beginning of this chapter, and please embark upon my Detox Day every so often, say once every other month or so. It’s all so simple and easy to do, and the health benefits will be immense.

COLOURINGS

A dangerous class of additives, and one of the easiest to avoid, are the dyes capable of interacting with and damaging your immune system, speeding up ageing and even pushing you in the direction of cancer. Steer clear of foods made with artificial colours. Watch out for labels with any of the following: artificial colour added, the words green, blue or yellow followed by a number, colour added with no explanation, such as tartrazine (E102), Quinoline yellow (E104), Sunset yellow (E110), Beetroot red (E162), Caramel (E150) or FD and C red no 3.

Some foods contain natural colours obtained from plants and these are safe. The most common is annatto, from the reddish seed of a tropical tree. Annatto is often added to cheese to make it more orange or butter to make it more yellow. Red pigments obtained from beets, green from chlorella and carotene from carrots are also okay.

PRESERVATIVES

The main function of preservatives is to extend a food’s shelf life. Citric acid and ascorbic acid (vitamin C, ascorbates, E300–4) are natural antioxidants added to a number of foods and they are safe, but synthetic additives such as BHA and BHT (E320–21) may not be. They may promote the carcinogenic changes in cells caused by other substances.

Alum, an aluminium compound, is used in brands of many pickles to increase crispiness and is also found in some antacids and baking powder. Aluminium has no place in human nutrition and you should avoid ingesting it.

Nitrates (Nitrites, E249–52) are a type of preservative often added to processed meats, such as hot dogs, bacon, and ham. They can create highly carcinogenic substances called nitrosamines in the body. It is best to avoid any products containing sodium nitrate or other nitrates.

Monosodium glutamate (MSG or 621) – a natural product used in East Asian cooking – is added to many manufactured foods as a flavour enhancer. It is an unnecessary source of additional sodium in the diet and can cause allergic reactions. Omit MSG from recipes, don’t buy products containing it and when eating Chinese request that food be made without it. Other flavour enhancers and preservatives to avoid include monopotassium glutamate (622) and sodium osinate (631) and benzoic acid and benzoates (E210–9) found in soft drinks, beer and salad creams.

TREATS

DIPS AND SPREADS

GREEN SUPERFOODS

• » Alfalfa grass
• » Green barley grass
• » Wheat grass
• » Wild blue-green algae
• » Spirulina
• » Chlorella

WHAT’S SO SPECIAL ABOUT GREEN SUPERFOODS?

They have the best concentration of easily digestible nutrients, fat burning compounds, vitamins and minerals to protect and heal your body. They also contain a range of other substances including essential fatty acids and healthy bacteria which help your digestive system function more effectively, and protect you against disease and illness.

THE GRASSES

Please note that rotation of the grass juices is recommended for maximum health benefits.

ALGAE: THE HIGHEST SOURCE

Algae was the first form of life on earth, and its power is immense. Algae provides virtually every essential vitamin, mineral, amino acid, enzyme and protein. It is probably the single highest source of nutrition in existence. And the real power of algae is that it’s so easily digested. There are more than 30,000 species of algae, but for health purposes here are the most important types: wild blue-green algae, spirulina and chlorella.

THESE ARE MY TOP 5 HERB SUPERFOODS.

Top tip

When cooking beans, throw a strip of seaweed into the pot. It will absorb the gas from the beans. So, no flatulence after a bean feast.

Arame

Consists of brown stringy strands. Works well when cooked with root vegetables, such as squash, parsnips and yams. Just soak the arame for five minutes until ready to use.

Dulse

Red-purple colour with smooth flat leaves. Unique spice-like nutty flavour, mild in taste and a great addition to salads as there’s no need to cook it (be sure to wash it carefully).

Nori

Mostly from Japan, nori is probably best known for being wrapped around sushi. It varies in colour and is sold in thin flat rectangular sheets. Add it to soups and rice dishes, or use it for making sushi. There’s no need to soak it as it’s ready to use.

Wakame

It has a sweet flavour and you can actually use it in sandwiches instead of lettuce. Soak for 5 minutes.

Hijiki

Black, firm and nutritionally rich but quite strong tasting. Soak for 20 minutes then rinse – you will only need a small amount as it swells up hugely.

Kelp

Kelp is available in powder or tablet form if you don’t like the idea of eating sea vegetables. It is also used as a seasoning.

Kombu

Used for centuries as a flavour enhancer and food tenderizer, and makes food more digestible.

Green leafy vegetables

Most people do not eat enough of these green leafies. Yet their nutritional values are immense. Recent studies have conclusively and definitively confirmed that populations with diets rich in green leafy vegetables run a far lower risk of heart disease and cancer.

Excess weight

For those who are overweight and want to shed those extra pounds, then eating dark green leafy vegetables will shed the weight. If you eat these veggies raw, that’s even better. Start to slowly introduce some of these power veggies into your daily routine.

GREEN LEAFY SUPERFOOD VEGGIES

• » Arugula (rocket salad)
• » Beet greens
• » Sprouted broccoli seeds
• » Chicory
• » Collards
• » Dandelion greens
• » Endive and escarole
• » Kale
• » Kohlrabi
• » Lettuce
• » Mustard greens
• » Parsley
• » Spinach (If you have kidney stones, best to give this one a miss because of its high oxalic acid content.)
• » Swiss chard
• » Turnip greens
• » Watercress

WHAT ARE ENZYMES?

Raw foods are packed with food enzymes. Enzymes are released as soon as you begin to chew. Enzymes are the essential catalysts for all the chemical reactions in your body – your digestion, your immunity and all other metabolic and regenerative processes. Without them, you would cease to function or exist. Think of them as your body’s labour force involved in every biochemical and physiological function. You depend on them to walk, talk, breathe, digest food and function. For good health and a strong immune system, enzymes need to be plentiful and vital.

When enzyme activity is low, you are likely to feel tired and unwell. So clearly the level of enzyme content in your food is more than important – it’s crucial.

ENZYME TYPES

THE SUPERSTAR NUTRITIONAL STATUS OF SPROUTS

Sprouts are nutritional superstars. They contain a high concentrate of antioxidant nutrients that fight against the damage caused by free radicals. Free radicals are substances produced within our bodies that cause damage to cell tissue and accelerate the ageing process. Sprouts are also packed with vitamins, minerals, protein, enzymes and fibre as well as two anti-ageing constituents – RNA and DNA (nucleic acids) – that are only found in living cells.

OUTSTANDING SPROUTS

You can literally sprout any seed, grain or legume for food in your own kitchen. The greatest health benefits come from sprouted millet and quinoa, as well as sprouted daikon and broccoli seeds.

The easiest sprouts to seed are:

• » Adzuki
• » Alfalfa
• » Clover
• » Fenugreek (spicy)
• » Green/red peas
• » Lentils
• » Mung beans
• » Quinoa
• » Radish
• » Wheat

  Also try:

• » Chickpeas
• » Sunflower seeds
• » Broccoli seeds
• » Millet

HOW TO SPROUT SEED AND BEANS

The easiest way to sprout seeds is to buy a sprouting kit and sprinkle water over the seeds. Try quinoa, broccoli seeds, clover, alfalfa seeds, mung beans, fenugreek and wheat berries, for example.

To do it yourself at home, all you need is a large jam jar, some seeds or beans, fresh water and a piece of cheesecloth or muslin.

• » Rinse the seeds well. Place in the jar and cover with a few centimetres of cooled, boiled water. Cover with cheesecloth, or net cloth secured with a rubber band and leave overnight in a warm, dark place.
• » Rinse seeds next day with fresh water. Drain well or the seeds will rot. Return to the dark. Do this twice a day until seeds start to sprout. Tilt your jar to a 45° angle to allow the sprouts to grow up the jar.
• » Then place them on a sunny windowsill for a few hours to get an energy boost. Eat or store in an airtight container in the fridge. Sprouts will keep in the fridge for 2–3 days.
• » Refer to the sprouting chart on the next page and have fun with it. Take your time and enjoy the benefits.

Destruction of enzymes

When food is cooked, the enzymes are destroyed in full. Research has shown that when any food is heated above 118°F for approximately 20 minutes, there is complete and total devastation of all enzymes within that specific food.

Loss of protein

The process of cooking not only destroys enzymes, but protein too. Most protein is destroyed or converted to forms that are not easily digested. Many of us think of meat as our main source of protein, but the fact is we are probably getting very little from our meat due to the high heat used in cooking.

Lost vitamins

As if the loss of enzymes and protein power isn’t enough, vitamins are also damaged by the cooking process.

Although not all vitamins are destroyed from high heat, studies have shown that vitamin activity is enormously curtailed. In fact, according to one of the world’s leading researchers on the topic, Dr Viktoras Kulvinskas, in his Survival Report into the 21st Century, warns of an average overall ‘nutrient destruction of approximately 85 per cent from cooking’. In other words, when food is cooked we are often getting less than 15 per cent of the nutritive value of the food, a lesser percentage of protein, and zero per cent of the enzymes.

OTHER HOT ISSUES

Eating very hot food isn’t good news for your bodily functions either. It can cause other enzymatic problems. For example, research has shown that stomach upsets are likely if you drink beverages that are simply too hot. Too hot food (in temperature) also poses risk of gum problems, mouth ulcers and tongue and throat cancers.

One of the most alarming studies by medical researchers found that a diet full of cooked foods may cause the reduction of brain tissue and the swelling of the key organs. Cooked food also overworks the endocrine glands. The endocrine system, along with the nervous system, regulates appetite. If your endocrine glands know you’ve had enough calories, but nutrients and enzymes are missing from the foods, then your body will keep demanding more food just to keep its strength up. The result may be weight problems, exhaustion and poor health.

The overeating of cooked food also compromises the overall immune system. Cooked foods have been shown to actually adversely alter blood structure. In my own live cell analysis of patients’ blood-work, I have found that the people who only eat cooked foods have blood cells that appear to be in a constant state of alert (as if they were fighting a constant infection). In effect, the white blood cells become over-worked, a condition known as ‘leukocytosis’. This is incredibly weakening to the immune system.

Immunity may no longer be able to perform when a real infection sets in. It’s like constantly revving your car engine; eventually it gets flooded and won’t start at all. In this sense, cooked foods flood your blood system, the immune system and the organs.

BALANCING ACT

The good news here, however, is that the presenting researcher at the International Congress of Microbiology, Dr Paul Kouchakoff (MD), emphatically pointed out that eating raw foods, or even just foods heated below 190°F, could prevent any rise in white blood cells. Perhaps most significantly, though, was that Dr Kouchakoff found that eating an approximate 50–50 ratio (50 per cent raw foods to 50 per cent cooked foods) could also prevent leukocytosis. You don’t need to go cold-turkey on cooking or eating hot food entirely. You can still eat cooked foods, but you just need to balance it with some raw.

Although I want you to know the benefits of increasing your intake of raw fruits, vegetables and sprouts, I am not advocating that you eat all raw all the time. Instead I am saying that you should (a) eat more raw; and (b) whenever you eat a cooked food, balance it with some raw foods. The combination of cooked with raw foods is the best.

GETTING IN THE RAW

So when you fancy something cooked, whenever possible it is better to warm the foods rather than vigorously cook them. For instance, you obviously need to do some cooking if you want to have soup. But you can still manage to get in the raw. Once the soup is hot and ready to serve, you can add various fresh raw vegetables to the soup just moments before it hits the table. In this way, you can enjoy warm soup in the winter knowing you’re still getting a substantial ration of raw (completely uncooked) vegetables contained within the soup.

WARMING FOODS

A useful tip to help you cut down on cooking is to include more warming foods which warm the body, whether served raw, cold or warm. For example: cinnamon, garlic, quinoa sprouts or ginger are ‘warming herbs’. These foods also serve an important function in our bodies, helping to circulate the blood and comfort the organs.