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Eating to beat the heat
Oriental medicine (OM) emphasises that we should eat according to the season to stay healthy.
Summer is the season of maximum Yang (expansive, warming, vibrant energy). These days, we often see it as a time to kick back and relax, but it’s worth remembering that in ancient times, especially in an agrarian culture, summer would have been a physically demanding time of year. So diet would have been very important.
So what sort of food should we eat to help cool ourselves down when the mercury starts climbing? Have you ever noticed that when you devour an ice cream, it feels cooling at the time but you actually feel hotter soon afterwards? This is an example of the body trying to restore equilibrium. You put something very cold in your system and the body will try to warm itself up again to counteract this, and will often overshoot.
Oriental medicine (OM) takes a subtler approach. One of the first principles is to eat lighter meals than you would in winter or autumn, as heavy meals are taxing on the digestion and can make you feel sluggish.
Flavour is very important in OM dietetics, with five main flavours identified – salty, sweet, sour, pungent (acrid, spicy), and bitter. Each of these flavours has different energetic properties and has a different action in the body when consumed. The bitter flavour is thought to be cooling. So during summer, it’s a good idea to incorporate some foods with a slightly bitter flavour. Some of the examples recommended in ancient texts are a little hard to come across in the modern supermarket, but equivalents include green leafy vegetables such as kale, Chinese greens, raddichio, and rocket; sprouts; vinegar; and raw cacao. Bitter drinks would include green tea, dandelion tea, and tonic water. The key here is moderation – you would not include all of these at every meal, but just use some of them in small amounts, according to the temperature and how much you feel the heat.
From a broader health perspective, many of these bitter foods are packed with beneficial nutrients such as antioxidants. The bitter taste also helps stimulate the production of gastric acid and bile, and therefore helps digestion. Interestingly, modern Western culture tends to instead favour the sweet taste, overconsumption of which can tax our digestive systems and, in the long term, lead to diabetes and obesity.
Spicy foods can also be cooling when eaten in moderation. Think fresh ginger, chilli, capsicum, horseradish and black pepper, as seasoning or in curries. These spices help dissipate heat by bringing it out to the surface. But again – moderation – as if eaten in excess, they can dissipate too much energy, leaving you susceptible to illness in cooler weather.
Other foods seen to have an intrinsically cooling effect in OM are cucumber, tomatoes, celery; and many fruits, including apples, watermelon, lemons and limes. But don’t overdose on these either, especially if you have weak digestion (tendency to bloating or loose stools).
So, as you can see, OM has many dietary strategies to help you keep cool this summer, without reaching for the ice-cream.
Tips for staying well this Winter
It’s always a sad time of year for me when the days start to get shorter and colder! It can also be a difficult time with people that are prone to cold and flu symptoms such as coughs, sore throats, headaches, sneezing and blocked noses, and muscular aches.
If you or your family dread this time of year as you seem to be afflicted with illness, it might be a good time to reassess your diet and lifestyle, and possibly go that step further and see a qualified Naturopath to help you whilst coming in to those colder months.
Include these to help boost your Immune System.
- Zinc – this mineral is found in most protein containing foods, eg chicken, beef, fish, nuts, seeds (pumpkin seeds are an excellent source). Zinc deficiency can be one of many reasons for repetitive illness, poor wound healing, skin disorders and white spots on your nails. Zinc and Copper are competing minerals, so if one is low then the other may be high, which can then drive the deficiency down further. Another problem can be low stomach acid, which means you are not breaking down proteins efficiently and therefore not absorbing the zinc.
- Vitamin C – this vitamin is important in preventing illness as well as speeding up recovery times, as it increases the activity of infection fighting white blood cells. Good sources of vitamin C are berries, oranges, kiwifruit, guava, tomatoes, capsicum, dark green leafy vegetables and broccoli.
- Mushrooms – are also an excellent food source for improving the function the immune system, the best varieties are shiitake, maitake and reishi so add as many of these as possible.
- Add lots of ginger, garlic and onion to your diet – they have great pathogen fighting properties and are very beneficial to the immune system.
- Probiotic foods – such as yoghurt (if tolerated), miso, sauerkraut and other fermented vegetables. A big part of the immune system is in the gut, so ensuring sufficient good bacteria is another way to maximise your immune function.
- Get outside more – part of the problem with the colder months is that we stay inside to keep warm. By doing this we are missing out on the benefits of sunshine and fresh air, and allowing exposure to harmful pathogens that others in the room may have.
Avoid these if you are prone to infections.
Sugar – it is very important to minimise or eliminate sugar from your diet, as it reduces the capacity of your white blood cells to engulf invading pathogens. This effect has been proven to last for up to 5 hours after eating a high sugar food.
Mucus forming foods – especially if you are prone to congestion and phlegm, the foods to avoid are mostly dairy, sugar and refined foods.
Avoiding illness this winter.
The best thing you can do is to prevent infection. However if you have made all of the mentioned changes to your diet and lifestyle and are still getting sick, it may be time to see a Naturopath that can investigate further and prescribe a herbal remedy and/or appropriate supplementation.
12 ways to stay healthy(ish) over Christmas
December and early January can be tempting times of year to fall off your usual health regime. In some ways it’s ok to give yourself a little bit of a break and not feel too guilty about it, but there are certainly things you can do, to ensure you don’t fall too far!
Following are some tips I like to follow over this silly season, that’s right, even a Naturopath is tempted at this time.
1. Eat before you go out.
It’s hard to know what sort of food is going to be available at your Christmas party, so it helps to have a light and healthy snack before you go out. This will line your stomach to help absorb the alcohol, stop you from overeating, and ensure you still get some healthy food into you.
2. Natural hangover helpers.
If you do happen to overindulge.. and let’s be honest, it may happen at least once, following are some natural hangover helpers;
a. Coconut water is excellent for rehydrating, as it’s a natural source of electrolytes.
b. B vitamins, as a lot of these are depleted by alcohol consumption.
c. Zinc containing foods or a supplement, zinc helps alcohol dehydrogenase, which is a liver enzyme that helps to break down alcohol.
d. No beer until your wee is clear – actually it’s much better to not drink the day of a hangover, but do drink a lot of water until your urine is clear.
e. Consider taking a herbal supplement of St Mary’s Thistle before you go out, this herb does wonders for protecting the liver.
3. Work for that tart.
If you have something coming up and you know you will be likely to indulge, earn it first with a workout and then look at it as a reward and enjoy!
4. Well hydrated throughout the day.
It’s important to keep yourself hydrated throughout the day that you will be drinking so you are well hydrated before you have your first drink. Then alternate 1 drink for 1 water, you can also top your wine glass up with mineral water for a spritzer – nice and refreshing in summer, half the calories and alcohol content.
5. Eat well earlier in the day.
Sometimes when you go out it can be hard to control what you eat, and what is available. Eat all your fruit and vegetables earlier in the day, this way you know you’re getting all of your vitamins and minerals. If there is more in your dinner it is an added bonus.
6. Weight loss.
So the truth is, it’s unlikely that you are going to lose weight over Christmas and New Year, but set yourself a challenge to maintain your weight, rather than gaining any. Enjoy yourself on the days you have to such as Christmas Day and any parties, but try to keep things under control on the other days, with lots of healthy eating and exercise.
If you know you are going to have a really big dinner, then try to cut your caloric intake back for breakfast and lunch.
Don’t fall into feeling that you can eat what you want and start again in January, whatever you put on now will take those extra few weeks to come off in January
7. Keep special occasion special.
Don’t drink and indulge everyday, try to give yourself at least 2-3 days of not drinking at all.
8. Tips for eating well on holidays & when out to dinner.
It is possible to go on holidays and not pile on the kilograms. Base most of your meals around lean protein, with lots of fruit and vegetables. Try not to overindulge in carbohydrates, alcohol and desserts. Keep in mind there are 245 calories in a pina colada, so while it’s nice to enjoy yourself on holidays, the calories really add up if you have too many cocktails.
Make the most of exploring the town you are in… on foot! The walking will help balance out those extra calories.
9. Take a healthy plate.
You may not be able to control what everyone else takes/makes, but at least if you take a healthy plate you can control at least one of them to provide a nutritious meal or snack.
10. The 20 minute rule.
Eat slowly, chew your food thoroughly, and allow your body 20 minutes to register before going for seconds. Another helpful tool is to consume fibre 30 minutes before eating, this could be either psyllium, chia seeds, flax or slippery elm mixed in with water. The fibre will bulk up in your stomach and you should get full before you eat too much.
11. Eat liver cleansing foods.
Eating liver cleansing foods regularly is beneficial for everyone, but even more so over this silly season when you will be putting an extra load on your liver. Eating as many of the following foods as possible – onion, garlic, broccoli, beetroot, egg yolks and lots of water.
12. Enjoy yourself.
The holidays are not just about eating and drinking, it is also about spending quality time with those that you love. So find a good balance, have the occasional treat, and enjoy this special time with your friends and family.
Neck and shoulder pain.
Many of us live with permanently stiff shoulders or a neck that seizes up from time to time. Our modern lifestyle is a major culprit, with computer work (especially on laptops) putting a lot of strain on the neck and shoulders. Out-of-control stress levels don’t help either. One of the worst environments for neck and shoulder pain is a high-pressure work environment with badly set-up computers and cold air flowing down on you from air conditioning. With this sort of combination of stress, poor ergonomics and the tendency to tense up the shoulder muscles in response to cold, it’s not surprising that so many people suffer from stiff neck and shoulders.
Other things that can trigger neck and shoulder pain are prolonged driving, freehand writing or drawing, occupations involving a lot of repetitive use of the arms (hairdressing comes to mind), and playing some musical instruments.
So what can be done? Obviously it’s important to address anything in your lifestyle that might be contributing, which could involve a rethink of your work or leisure patterns. I’ve included a list of other tips at the end.
But what if your shoulders and neck are still sore after doing everything you can to relax them? This is where acupuncture comes in.
Japanese acupuncture uses several needling techniques to melt tension in the neck and shoulders. Another technique that is great for neck and shoulder pain is moxibustion – the use of a warming herb on the tight, painful areas. Cupping is also very useful. But much of the treatment is done away from the local painful region– as it is just as important to treat the constitutional pattern that Oriental medicine sees as causing disruption to the flow of energy, as we see this as underlying the neck and shoulder pain. This ensures that treatments will have a lasting effect.
We usually see an improvement within 4-6 weekly treatments, and when this happens we scale back the frequency of sessions as your body “relearns” this state of reduced tension. Eventually most people will just need the occasional top-up session every few months or so during periods of particularly intense activity or stress.
Tips for relieving neck and shoulder stiffness:
- Make sure your desk is properly set up. Many offices these days have ergonomic guidelines and it’s also possible to have an expert review your set-up.
- Give your neck and shoulders a break by taking lots of breaks from computer work, or other intense activities like writing freehand, drawing, music practice or driving. Aim to have a break where you get up, walk around and stretch after every 20 min of typing etc.
- If at all possible, avoid sitting in air-conditioning, or wear a scarf (or a top with a collar that covers your neck).
- Warmth helps most people with this sort of pain, so try hot showers or heat packs.
- Try to build some type of relaxation into your day, like meditation, yoga or Tai-Chi. Another really useful strategy is to focus on becoming aware of shoulder tension as it builds up and repeatedly and deliberately relax and drop your shoulders. Tricky to do at first, but it gets easier with time.
- It is also often possible to strengthen other muscles in the upper body so that your traps don’t take all the strain. If you go to a gym, ask one of the trainers to show you how to strengthen these muscles.
Oriental medicine and fertility – a personal and professional view.
Facing fertility problems can be a very stressful experience. I have always had an interest in this area of health and have worked with many couples trying to conceive. But it wasn’t until I battled with infertility myself that I really understood how deeply it can affect you. I now know first-hand that it can take you to some very dark places. The experience has made me passionate about helping people in the same predicament.
In my case, a combination of issues meant the odds were not looking good, even with IVF. I’m sure that following a pre-conception program of acupuncture and Chinese herbal medicine, and continuing the acupuncture to support the IVF cycles, was instrumental in having a successful pregnancy. Other things helped too, which I will go into later.
First, let’s look at how Oriental medicine boosts fertility.
Oriental medicine looks at the body as being governed by the flow of energy (Qi), which in turn influences the flow of Blood. (The concept of Blood in Oriental medicine is a bit broader than that in Western medicine, so we are talking about more than just the fluid that we know as blood in the West.) The smooth flow of Qi and Blood in the meridians (energetic channels) is vital to the various organ systems working harmoniously together. This is especially true when it comes to the reproductive system. Oriental medical theory sees the Kidney, Liver and Heart organ and meridian systems as being particularly important, but others can be involved as well.
By regulating Qi and Blood flow, Acupuncture and Chinese herbal medicine help regulate the menstrual cycle and calm the mind, so that your body is in the optimum state to conceive and carry a baby. One way that this works is by increasing the blood flow to the uterus and ovaries, something that has been measured in scientific studies.
Preparing the ground.
In Oriental medicine, we see preparation for pregnancy as being very important. In the same way as a farmer would carefully prepare the soil to grow crops, we work on your internal environment so that it is ideal for an embryo to implant and grow for the next nine months. I recommend a pre-conception program of around 3 months, as this is the time an egg takes to mature in the ovary. During this time we focus on observing your body’s natural signs, regulating the menstrual cycle and calming the mind, as well as looking at any lifestyle changes that may be beneficial.
Similarly, it takes between 2 to 3 months for sperm to develop, so this time-frame works well for men too. Ideally, both partners should come in for treatment for best results.
Specific fertility issues.
Many conditions affecting fertility can be helped with Oriental medicine. These include endometriosis, polycystic ovarian syndrome, and sperm problems.
A recently published review of several studies showed that women taking Chinese herbal medicine for fertility problems were 3.5 times more likely to conceive than those having drug therapy alone.
Supporting IVF or ART (assisted reproduction technology).
In some cases, IVF or ART are needed, and acupuncture and Chinese herbal medicine work well with these treatments. In fact, research shows that they can improve the success rate of IVF, particularly in poor responders (when few eggs develop in response to hormonal stimulation) and women over 35.
Again, it is important to prepare the body adequately before having these invasive procedures. During this time, acupuncture and Chinese herbs are useful. When the IVF cycle starts (hormonal injections begin), we usually continue with acupuncture alone, to avoid interactions with fertility drugs. It is important to have acupuncture at key times in the IVF cycle, with a treatment before and after embryo transfer being very important in maximising the chances of implantation. We also tailor the acupuncture program to the type of IVF cycle (long down-regulation, antagonist etc.).
Acupuncture increases blood flow to the reproductive organs, helping follicle development, and preparing the endometrium (lining of the uterus) for implantation. It may also help stop the uterus from contracting after the transfer, thereby helping implantation. It also has a key role in balancing the emotions and counteracting stress. Which is useful, as undergoing IVF can be extremely stressful, and you may find yourself on an emotional rollercoaster.
What else can help with fertility issues?
Here are some of the things I found useful:
- Research. Spend some time educating yourself about any diagnosed fertility problems, so that you can ask the right questions of your health care team. If further medical help is needed, think carefully about the best specialist and clinic for you. I can help you with some factors to consider.
- Have your diet looked at by a Naturopath. Many nutrients and supplements are important in boosting fertility. But you need a dietary approach that is sustainable and that doesn’t add to your stress. If you need to lose weight (and this can be important in some types of fertility issues), slow and steady is best.
- Relaxation / stress reduction. This is important in dealing with infertility, especially if you need ART or IVF. Keeping a balanced frame of mind can be difficult but is important from an Oriental medicine point of view. Yoga worked well for me, but for others the answer might be reflexology or massage. Some people deal with stress through exercise, and this is certainly beneficial. But it’s important not to do intense exercise from a few days after ovulation (or after the embryo transfer if you are doing IVF) until the end of the cycle, as this can be counter productive.
- Find an outlet. Talking with friends or family that understand, online discussion forums, counselling – these can all save your sanity.
What is Neuro Emotional Technique?
Neuro Emotional Technique or NET is a simple mind-body stress reduction intervention aimed at improving behavioral and physical problems, such as in chronic injuries, subluxations, pain, worry, anxiety, depression, etc. It was developed by an american Chiropractor, who like all Chiropractors would regularly see patients where chiropractic adjustments aren’t enough to help them with chronic pain, while also understanding that stress changes our physiology and affects our structure, and hence can lead to musculoskeletal problems.
Its common for a memory to elicit a physiological response in us, such as the example where simply thinking of a food we really enjoy can make us salivate. That occurs more strongly when the memory has some stress associated with it. This physiological response is known as ‘conditioning’, and the stronger the emotion, the stronger the conditioning. Over time this conditioned response will lessen and eventually subside, and this is the normal process of ‘extinction’. Although, if at the time of conditioning the body is not in a balanced state then the process of extinction does not take place. This results in an aberrant response to future similar stimulus. A response that once was appropriate is now unnecessary and even excessive.
An example is someone who almost drowned will be fearful of water initially. They will commonly experience some of the same physiological responses they did at the time of the near drowning, such as heart racing, pupils dilating, sweaty palms etc., when they are in water or even think of being in water. For most people this reaction subsides, but for a few they continue to have this response, which is no longer necessary or appropriate. This can become a problem as it impacts negatively on their life. This lack of extinction can also be a problem in relatively minor day-to-day experiences such as public speaking, confrontations, interviews, flying etc. The impact of this may be very obvious in day to day life, such as the two examples given, but commonly it impacts on us in less obvious ways, and results in chronic pains or illnesses.
NET is a treatment that allows your body to go through that natural process of extinction (which it has failed to do) and hence reduce any of those inappropriate physiological reactions. NET differs from counseling, as it doesn’t involve talking it out, it is a tool that removes any blocks to the bodys natural healing ability and as such allows the body to heal itself more effectively. It can be used in the course of a chiropractic treatment to assist the structural correction, or it can be utilised as the sole treatment in a session to work on specific emotional reactions or blockages that the patient wants to address.
Probiotics
I actually want to take the opportunity to dispel some of the myths related to probiotics as well as share with you some of the benefits.
Probiotics are beneficial bacteria that are normally present in the digestive tract. They are necessary for proper digestion as well as preventing overgrowths of yeasts and other pathogens. They are integral to the synthesis of vitamin K, which is important for bone, blood and liver health, and also for the synthesis of B vitamins.
There are hundreds of different types of beneficial bacteria however the two most common are lactobacillus acidophilus and bifidobacterium bifidum.
Different strains of bacteria are suitable for different health conditions, so it is worthwhile consulting a healthcare practitioner, such as a naturopath, to determine the best probiotic for your individual health requirements.
Symptoms that can be associated with an imbalance in the digestive flora are
- Gas
- Bloating
- Indigestion
- Intestinal & systemic toxicity
- Constipation
- Candida overgrowth
- Food allergies
- Malabsorption of nutrients
- Irritable Bowel Syndrome
- Plus hundreds more…
The following are frequently asked questions regarding probiotics.
Q. If I eat yoghurt do I get enough good bacteria?
A. If you have taken antibiotics, the oral contraceptive pill, steroid drugs etc the answer is a definite NO. You absolutely need to take a probiotic supplement. Also if you are eating yoghurt that is full of sugar then you can forget any benefits from it.
Q. Should I take my probiotics before I eat?
A. Research has shown that it really shouldn’t matter when you take your probiotic supplement. The main rule would be to take 2 hours away from pharmaceutical drugs. Some people like to recommend an ideal time of ½ an hour before meals to give the bugs time to get moving through the stomach but before, during or after a meal really shouldn’t matter.
Q. Does it matter if I leave my probiotic out on the bench overnight?
A. The answer to this is no the product should be fine if left out once or even twice over night. The general rule is that the longer out of the fridge the shorter the shelf life but a short stay on the bench will not destroy your product.
Q. Are there foods other than yoghurt which contain probiotics?
A. Yes. Kefir, miso, sauerkraut, tempeh and umeboshi plums are all excellent additions to the diet to promote good digestive flora.
Achieving Wellness for Life
On his 100th birthday, Eubie Blake said “If I had of known I was going to live this long, I would have taken better care of myself.”
It is that time of year when good intentions have been set and resolutions made. How have you gone so far? If you have found it too difficult to stay motivated or on track for just a few short weeks, then perhaps it is time to simply get back to the basics of good health. Otherwise, how can you sustain good health for the long term? By following some simple guidelines, most of us can achieve wellness for life.
7 Steps to Wellness
Fad diets are out! Sustainable, healthy eating is truly the best way to achieve your goal of vitality and wellness for the long term. It is easy to eat well and be healthy following these key steps :
- Include protein-rich foods in each meal or snack, including fish, poultry, lean meats, eggs, dairy, tofu, and tempeh. Remember fresh is best.
- Enjoy a minimum of three cups of fresh vegetables per day to help increase long-term health and vitality. Aim to have a rainbow on your plate to ensure good antioxidant intake and seasonal variety.
- Enjoy a minimum of two pieces or one cup of fruit per day.
- Starchy carbohydrates should be kept at a minimum, with one to two small serves each day. These include cereals, pasta, bread and rice. Where possible choose low glycaemic index options such as wholegrain varieties.
- Include nuts, seeds and healthy oils daily. Enjoy up to two tablespoons of healthy oils such as olive oil, macadamia oil or flaxseed oil, and ¼ cup or a small handful of nuts and seeds. Nuts and seeds can also provide protein and other nutrients, such as selenium from Brazil nuts.
- Ensure you are well hydrated. Enjoy at least eight glasses or two litres of pure water per day. Use natural flavourings such as fresh lemon, lime, mint or watermelon instead of opting for soft drinks. Reduce caffeinated beverages to one to two per day, and minimise alcohol intake.
- It can be a challenge to maintain a perfect diet 100% of the time. Allow yourself a freedom meal once a week. This will keep your life-long wellness program achievable, realistic and enjoyable.
Plan to Play, Be Active, Relax and Enjoy:
Achieving wellness can require a bit of juggling initially to maintain balance in all areas of your life; and consistently eating well is only one facet of your wellness plan. It is important to exercise regularly to support your physical and mental wellbeing. Aim for 30 minutes of light to moderate exercise most days of the week. Find an activity that you enjoy doing and stick with it. Relaxation activities such as yoga, spending time in nature, playing with pets or meditation can also help increase the feel good chemicals in your brain and help you to de-stress. Fun social activities, such as sharing a meal or having a laugh with friends and family are also an important aspect of a happy, balanced life. Speak to your Practitioner for advice on setting Wellness goals and monitoring your progress towards health and vitality.
Maintain Your wellness with Key Supplements:
Research shows key natural supplements can complement your wellness diet and lifestyle program such as:
- A high quality fish oil to provide daily omega-3 for a healthy heart, supple joints and healthy nervous system.
- A high-strength probiotic can help to maintain the right balance in your digestive tract, as many lifestyle factors can throw this balance out. Probiotics can differ depending on strain and species so come in and talk to your Practitioner today to find the right probiotic to help you achieve Wellness.
- A daily multivitamin and mineral formula to fill any nutritional gaps that your diet doesn’t fulfil.
- A good quality antioxidant formula to support healthy ageing and reduce the risk of developing chronic disease. Resveratrol is a flavonoid commonly found in red wine and is a powerful antioxidant that may assist in preventing age-related diseases.
Resveratrol also supports cardiovascular health and has anti-inflammatory properties that are beneficial in any Wellness program.
Three Day Spring Cleanse.
Feeling sluggish? Low in energy? Perhaps have indulged in excess food and alcohol? Been burning the candle at both ends?
Spring is the perfect time to give your digestive system a clean. Just three days can help you to reset some good habits, revitalize and start feeling fantastic.
Before you get started
- To minimise side effects*, cut down on caffeine (coffee, tea, energy drinks), highly sugary foods, processed foods and fast food in the 5 days leading up to your cleanse.
- An ideal time to do your cleanse is over a long weekend – Saturday, Sunday and Monday, or whenever you can take time to slow down and nurture yourself.
Equipment
- Juicer
- Blender
- Saucepan
What to eliminate for the three days
- Alcohol
- Processed foods
- All grains
- Pasta
- Sugar
- Caffeine
- Tea
- Coffee
- All fizzy drinks
- Sweets, crisps, biscuits, cakes
- Cigarettes and recreational drugs
Shopping List
This shopping list is for the entire three days so you don’t need to worry about running out of ingredients or working out how much you need.
Juices
- 3 carrots
- 2 cucumbers
- 2 bags baby spinach
- 1 bulb of garlic
- 1 chilli
- 1 ripe pineapple
- Bunch of coriander
- Bunch of parsley
- 6 centimetres of ginger
- 1 red capsicum
- 1 ripe mango (use frozen mango cheeks if not in season)
- Lecithin granules
- Organic flax seed oil
- Organic, free range eggs
Lunch and Dinner, and Snacks
- Fish
- Hommous
- Nuts
- Seeds
- Tofu
- Tempeh
- Legumes
- Vegetables
- Lemons
- Pure water
Supplements
It is best to purchase these supplements from a health food store or your naturopathic practitioner to ensure the best quality and potency.
- High potency multivitamin and mineral formula
- Milk thistle
- “Greens powder” example wheatgrass, barleygrass, spirulina and/or chlorella
- Epsom salts (for the bath)
- High-dose vitamin C with flavanoids
- Good quality probiotic
The Three Day Routine
Go Slow
If possible, take the three days off work, and tell friends and family you are replenishing yourself and make these days all about you.
Detoxify your environment and avoid harsh chemicals (cleaning products, cosmetics, pollution) and also avoid being around negative, energy-draining people.
Turn the television off for the entire three days, and avoid using any technological devices and electronics including your mobile phone where possible.
Make the most of this opportunity to catch up on some reading, meditate, spend some time in nature and listen to relaxing, uplifting music. Sleep and rest well.
Breakfast
- Start the day with one of three juices (recipes below) – enjoy a different one each morning. Sip the drink slowly and in a relaxed environment.
- Follow your juice with one hard boiled egg. Eggs are rich in amino acids and also sulphur – a vital nutrient for your liver.
- Then take your multivitamin, milk thistle, chlorella, vitamin C and probiotic supplements.
Lunch and Dinner
- Choose your protein – fish, eggs, tofu, tempeh, nuts, seeds, legumes or hommous and serve up with plenty of vegetables of your choice, cooked or raw.
- Fill your plates with vegetables to avoid feeling deprived, particularly as you are cutting out grains.
- Vegetable sticks and snacks make a good snack. Have some fruit (fresh, not dried) if you feel like something sweet, with a half handful of nuts.
Keep Hydrated
If you don’t usually drink much water, now is the time to really increase your water consumption. You can drink warm water if you are averse to cold water. Add a squeeze of real lemon or lime, or some chopped cucumber to make it more interesting and cleanse the palette. Also drink as many herbal teas as you like – chamomile, peppermint, ginger or dandelion are all great options for your cleanse.
Physical therapies and Exercise
Every evening, dry skin brush your body, working towards your heart before relaxing in a restorative Epsom salt bath. The salts work to remineralise your body, aids detoxification through the skin and is also relaxing.
If possible, enjoy a massage and if you want to exercise, keep it gentle and slow. Yoga and walking are perfect options, or take a gentle swim in a natural body of water such as the ocean (but not a chlorinated swimming pool).
Juice Recipes
Digestion Boost
- 1/2 pineapple
- 1 garlic clove
- ½ chilli
- Bunch of coriander
- 1 red pepper
- ½ inch ginger
- 1 cucumber
- 1 carrot
Juice all ingredients in your juicer, putting the smaller ingredients (chilli, garlic and ginger) down the chute at the same time as the larger ingredients. Serve over ice.
Omega 3 Greens
- 2 carrots
- ½ bag of spinach (push through with other ingredients)
- 1 cucumber
- Juice the above 3 ingredients, then pour into your blender jug, and add:
- 1 tablespoon lecithin
- 2 teaspoons flaxseed oil
- 2 extra handfuls of spinach
Blend on high speed until the juice is smooth and the spinach has broken down into a liquid. Serve over ice.
Green and Mango Smoothie
- 1 ripe mango
- ½ bag spinach
- Big handful of parsley
- Chilled water
Peel mango, and add to blender first. Put spinach and parsley on top and blend. You’re aiming for a smooth, creamy texture, so depending on the blender, add water gradually until you achieve this result.
Side Effects
When changing your diet and lifestyle, it is not unusual to notice the following symptoms:
- Nausea
- Wind
- Headaches
- Fatigue
- Diarrhoea
- Aggravation of existing health conditions
Should you become concerned, do consult with your healthcare practitioner.