Download Healing Place Health Shop, Unit 21, Wulfrun

Hello,
I am sending you the OPTIMAL HEALTH RECOVERY PLAN which is very effective not only in
improving all aspects of health and well-being but gives also excellent results in treating different health
problems.
If you have any questions or comments please feel free to share them with me.
Kind regards,
Swavak
OPTIMAL HEALTH
RECOVERY PLAN
Slawomir Gromadzki (“Swavak”), MPH: [email protected]
Healing Place Health Shop, Unit 21, Wulfrun Way, Wolverhampton, WV1 3HG
Tel (shop): 01902 276468
Opening hours: Mon-Friday: 9.00-5.30, Sunday: 10.30-4.00, Saturdays: closed.
Healing Place Health Food Shop is a part of the Unity Seven non-profit Christian organisation created
with the intention to bring relief to the suffering humanity by promoting true spirituality, all aspects of
healthy lifestyle and proper use of natural remedies.
ABOUT THE AUTHOR
Slawomir Gromadzki is the author of numerous health-related articles, experienced health promoter and
lecturer, certified herbalist and health consultant. His academic achievements include Master’s Degree in
Public Health and Bachelor's degree in Health Promotion. He also gained his health knowledge and
experience in American sanatoriums and especially during almost two decades of managing health shops
in Poland and England. Every day he has been using his extensive knowledge and experience to show
others the best way of protecting, improving and regaining their health and wellbeing through healthy
lifestyle, natural remedies, and nutritional supplements. Currently he works at the Healing Place Health
Shop serving customers with free health consultations from Monday to Friday.
INTRODUCTION
Practicing all listed below principles has helped many people all over the world to regain proper body
weight, recover from diabetes, coronary heart disease, chronic fatigue, hypertension, arthritis, IBS,
cancer, fibroids, depression, PMS, various skin diseases, ADHD, bulging disc, menopause symptoms, and
numerous other less common health problems. In addition, it significantly increases the probability of
recovering from treatment-resistant conditions such as various autoimmune diseases or even Alzheimer's
disease. As a bonus it will also greatly increase energy (including athletic performance), eliminate causes
of poor memory or lack of concentration, and improve emotional and physical well-being.
For a very long time we have been brainwashed with untrue ideas that it is impossible to recover from
many so called "incurable" diseases. But today we know that our body has amazing ability to regenerate
itself and there is enough scientific evidence to prove that it is possible to recover not only from cancer,
type two diabetes or coronary heart disease but even from autoimmune diseases such as type 1 diabetes or
Alzheimer's disease, which currently is the most common form of dementia.
But whether our body will be able to reverse the negative results and damage caused by unhealthy diet,
stimulants, toxins, free radicals, stress, harmful medication, or lack of exercise depends on our ability to
implement all the listed below principles and elements of healthy lifestyle including very healthy diet,
regular physical activity, taking care of emotional and spiritual health and providing the body with the
best quality building material in the form of powerful antioxidants, phytochemicals, and nutrients.
I am aware that initially it might appear to you challenging or difficult to implement all those principles
but please do not give up and try to repeatedly study the whole content of this optimal health plan on a
regular basis making sure you experience a systematic progress in practicing all the included principles.
The more of them you manage to implement the better results you will see.
EXAMPLES OF RECOVERY
To demonstrate the effectiveness of this health plan let me share with you a written testimony I received
from one of our customers who recently recovered from diabetes and other health problems as a result of
using natural remedies and implementing principles listed in the Optimal Health Recovery Plan:
„Hello Slawek, Just want to give you an update on how I'm getting on with my health after being on the
Health Recovery Plan for over six months. I've been signed off by my GP as he said I have managed to
reverse the Diabetes! I told him I had stopped taking the metformin a few months ago. Since then my
blood glucose level is normal. My kidneys are now working perfectly and my blood pressure is normal
too. Thank you very much.” Alison T
Another customer - a black lady by the name Anabella completely recovered from fibroids in her uterus
as a result of implementing the principles of the Optimal Health Recovery Plan. When after a few months
of being on this plan she went to the hospital to go through either hysterectomy or the laparoscopic
removal of the fibroids the surprised doctor stated that it wasn’t necessary as her uterus was clean.
During my long experience I recommended the same plan to many people suffering from different types
of cancer and those who managed to implement its principles often permanently recovered from cancer
including even some who were told their disease was terminal and were given a few months to live.
I also remember certain very obese gentleman who together with his wife participated in one of my health
seminars. Everything he heard during those five days made sense to him and opened his eyes to the true
cause of his obesity and other health problems such as coronary heart disease, chronic fatigue, high blood
pressure, depression, or diabetes. He instantly decided to switch to a well-balanced, healthy and unrefined
plant-based diet and to practice all other principles of the Optimal Health Recovery Plan. When 6 months
later he came to listen to another series of my lectures he was so slim and looked so different that I
couldn't recognize him. He said that on this normal-calorie plant-based diet, without fasting, counting
calories, suffering from hunger, or skipping meals he had lost 80 pounds (40 kilos) in 6 months! Every
day he just ate 3 regular tasty and high in nutrients and fibre meals always satisfying his hunger. He also
said that as a result of practicing this new diet and lifestyle he recovered from all other serious health
problems such as chronic fatigue, coronary heart disease, diabetes, high blood pressure, depression, and
he also greatly improved his emotional and physical well-being. Apart from enjoying normal body weight
he was brimming with positive energy and health.
From time to time in our Healing Place Health Shop we meet customers who are diagnosed with
peripheral neuropathy a condition caused usually by prolonged high blood sugar levels, statins, and some
other factors such as vitamin B12 deficiency. Any or all of those factors eventually lead to a neurological
damage and a horrible pain (usually involving feet). All those customers with peripheral neuropathy were
repeatedly told they would never recover from that condition. In case of one of them the problem was so
severe that he couldn’t even walk so he sent his daughter asking for help in reducing pain. As a result of
implementing the Universal Optimal Health Recovery plan including improved lifestyle and use of
different powerful natural remedies, supplements and phytochemicals all of them recovered in about 1 to
2 months. One of them even said he didn't believe he could recover as he suffered from that “incurable”
problem for many years but eventually even he was completely pain free after a few months.
Some time ago a young lady by the name Priscilla visited our Healing Place Health Shop and asked for a
consultation. She was diagnosed with eczema, chronic fatigue and infertility. She couldn’t get pregnant
for almost two years in spite of going through numerous professional medical consultations and using
various conventional treatments and medication. After two years she lost her patience and decided to try
some alternative methods and herbal remedies. After she explained everything I encouraged her to
implement principles of the Optimal Health Recovery Plan and use herbal remedies, super grasses and
nutritional supplements included in the this plan. As a result she recovered not only from her chronic
fatigue and skin problems but also from her infertility. After about three months she finally got pregnant
and when I spoke with her last time she told me she was carrying her baby for 5 months without any
problems.
CONVENTIONAL MEDICAL CARE & BIG PHARMA
Unfortunately I feel compelled to reveal the shocking truth about the negative effects of the conventional
medical care as according to numerous reliable and based on scientific research sources the conventional
medical care (including side effects of harmful medications and millions of unnecessary surgeries) is
currently the number one cause of death in America and possibly other developed countries!
Here is the proof: According to the National Vital Statistics Reports (January 11, 2012, Volume 60),
conventional medical care kills more people than heart disease or cancer!
Also the New Scientist magazine in the article titled “How many patients are killed by their cures?”
concluded that, „Adverse reactions to drugs may be one of the leading causes of death in Western
countries, warn doctors who have studied the problem.” The same article also states that in England
alone, „70 000 deaths and cases of serious disability each year is caused by adverse drug reactions.”
(19/09/1998, p 21).
In 2004 a group of researchers, including Gary Null, PhD; Dorothy Smith, PhD; Debora Rasio, MD;
Carolyn Dean, MD; and Martin Feldman, MD reviewed the statistical evidence of negative effects of
conventional medical care and wrote a paper titled “Death by Medicine” which discloses a compelling
and shocking evidence that today’s medical system causes more harm than good and became the key
cause of death and injury in America!
This fully referenced report shows the number of people having in-hospital, adverse reactions to
prescribed drugs to be 2.2 million per year. The number of unnecessary antibiotics prescribed annually for
viral infections is 20 million per year, although everybody knows that antibiotics might be effective only
against bacterial infections but not viral. The number of unnecessary medical and surgical procedures
performed annually is 7.5 million per year. The number of people exposed to unnecessary hospitalization
annually is 8.9 million per year.
The most stunning statistic, however, is that the total number of deaths caused by conventional medicine
is an astounding 783,936 per year! It is now evident that the American medical system is the leading
cause of death and injury in the US. By contrast, the number of deaths attributable to heart disease in
2001 was 699,697, while the number of deaths attributable to cancer was 553,251.
The same authors also suggested that, “Something is wrong when regulatory agencies pretend that
vitamins are dangerous, yet ignore published statistics showing that government-sanctioned medicine is
the real hazard.”
It is evident that the key cause of the harmful effects of conventional medical care is the selfishness of the
largest pharmaceutical companies which seem to control modern medical world. The obvious truth is that
big pharma doesn’t want patients to fully recover from their health problems as that would deprive them
of their income. Instead it creates an environment and medications that only help patients to reduce
symptoms of their diseases making them dependent on their products and thus continually forcing
patients to spend more and more money. But since at the same time their medications cause harmful side
effects and new dangerous health problems, physicians (often financially motivated by big pharma)
encourage those patients to use additional or different drugs thus creating another source of income for
the pharmaceutical industry. As a result in America alone the largest pharmaceutical companies every
year earn hundreds of billions of dollars. And with this amount of money they can control not only
national health services but even governments and mass media. And it looks like this is exactly what they
do. For instance, in November 2014 the Independent magazine published an article titled, “Big Pharma's
hidden links to (UK) NHS policy, with senior MPs saying medical industry uses ‘wealth to influence
government’.” (22/11/2014, www.independent.co.uk). On 24th of July 2015 the Telegraph.co.uk NEWS
published another article with the following headline: “The NHS officials paid, wined and dined on spa
trip”. Two journalists in disguise discovered that, “a dozen NHS senior staff attended the two-day
meeting in Germany after being invited by an NHS chief who was being paid thousands of pounds by
several drug companies.” According to another popular magazine, “NHS officials were bribed by drug
companies to change prescription policy… Pharmaceutical companies are bribing health officials in the
UK to start using their drugs in the National Health Service (NHS). They are being paid large sums of
money and entertained in high-end restaurants and hotels to ‘encourage’ them to switch drug use, a
decision that is supposedly based purely on evidence of efficacy and cost. NHS staff responsible for drug
policy sometimes charge drug companies £15,000 to attend ‘advisory board meetings’, where drug policy
is determined, an expose by the Daily Telegraph has uncovered.”
Of course it doesn’t mean that all the conventional medical care is bad as it often saves lives too but I
decided to include this important information to warn you against the selfish and dangerous policy of the
big pharma and the conventional medical care and to encourage you to not blindly accept everything told
and recommended by your physician. First of all, try to make sure the diagnosis and the results of medical
tests are correct as we know that they are often wrong. Then, if a treatment, medication or a surgery is
recommended find out whether it is really necessary and study carefully about possible side effects. And
most of all, before you decide to use drugs or accept surgery read this book, implement its principles and
use natural remedies which do not cause side effects or at least use them together with prescribed
medication and as soon as you see improvements slowly and gradually reduce medication and at the same
time keep on using the remedies which do not cause bad side effects. And only when after a period of 3 to
6 months you can’t see positive results, which would be strange, consider trying the conventional way if
you are convinced it is reasonable and necessary.
For instance, if your cholesterol and blood sugar levels are high the physicians would usually prescribe
statins and metformin which cause dangerous side effects. It is therefore much better and wiser to
improve lifestyle and go on plant-based unrefined diet including barley fibre (beta-glucan), oat bran,
garlic, onion, ground flax seed, pulses, alfalfa, karela, nettle, niacin, l-arginine, lecithin, etc. and use other
natural remedies which are equally or even more effective in lowering blood glucose and bad cholesterol
as drugs yet without causing side effects. But if you are afraid to avoid statins and metformin at least use
them together with natural remedies and unrefined plant-based diet and seeing positive results slowly
reduce those harmful drugs as otherwise sooner or later they will cause serious complications or new
health problems. Instead of synthetic antibiotics try to use natural such as raw garlic or AllicinMax (based
on garlic) as it doesn’t destroy good bacteria. But if you still decide or have to use synthetic antibiotics do
it only for a necessary period of time and at the same time use good probiotic formula to prevent obvious
side effects.
SUPER FOODS
- Every day include in your diet the FOUR CRITICAL and MOST POWERFULL FOODS:
1. Fresh raw sprouts;
2. Freshwater algae (chlorella, spirulina);
3. Super grasses (barley grass, alfalfa, wheat grass); and
4. Fresh cold pressed vegetable juices.
They contain the highest concentration of nutrients, chlorophyll, phytochemicals, and solar energy in the
most easily digestible form available.
1. Every day eat fresh raw (not cooked) SPROUTS (alfalfa sprouts, watercress sprouts, sunflower
sprouts, etc.)
The process of seed germination results in a dramatic increase in their vitamin, mineral and
phytochemical content. According to Dr. J. Mercola, „Sprouts can contain up to 30 times the nutrition of
organic vegetables! Sprouted seed, nut or bean has a whopping 43 times the enzyme power when
compared to the non-sprouted variety! Sprouts are the highest source of ENZYMES which improve
digestion of food and absorption of essential nutrients.”
Sprouts are also bioactive food as they are the only plant based food that is still growing as we consume
them!
Purchasing sprouts at retail stores is the simplest method for adding sprouts to your menu, but growing
them at home on a large tray with soil is much better. Using good quality soil to grow your own sprouts,
you make them organic and free from pesticides and other unwanted chemicals. Try to avoid consuming
the same type of sprouts every day for a longer period of time. Instead use variety of different sprouts but
the most important are fresh sunflower sprouts, alfalfa sprouts, and watercress sprouts. On YouTube you
will find numerous videos explaining how to make your own sprouts at home.
2. Fresh water algae CHLORELLA and/or SPIRULINA
Chlorella is a microscopic single-cell freshwater algae which has been found in numerous studies to be
an amazing health promoting superfood used to treat some of the most deadly diseases, such as cancer,
Alzheimer's, and AIDS. It is extremely high in chlorophyll through which it helps our body to process
more oxygen thus boosting energy, detoxifying our blood and promoting repair of tissues.
According to Roman Sasik, Ph.D., “Chlorella is a type of unicellular aquatic organisms that acquired a
superfood status, in part because of its complete amino acid profile and a high omega-3 DHA and EPA
fatty acid content. It has also been reported to lower blood pressure in humans, lower serum cholesterol,
boost immunity, and fight cancer.” (Chlorella, January 19th, 2012)
Because it is believed that a powerful phytochemical found in chlorella can even rebuild nerve damage in
human brain and nervous system chlorella is being often used in the recovery of patients with Parkinson's
and Alzheimer's disease.
Although chlorella contains less beta-carotene and protein than spirulina, yet it has more essential fatty
acids and is twice higher in the nucleic acid and chlorophyll. Chlorella contains more of the extremely
beneficial for our health chlorophyll per gram than any plant – about 10 times more than alfalfa and green
leafy vegetables and 5 times more than wheat grass. It is also an excellent source of natural iron, iodine,
many vitamins and minerals, amino acids, phytonutrients, and essential fatty acids.
According the Journal of Medicinal Food, researchers from Kyoto, Japan chlorella intake resulted in
noticeable reductions in body fat, fasting blood glucose levels, and total serum cholesterol. It helps to
repair our nerve tissues, enhancing our ability to focus and concentrate. The phycocyanin found in
chlorella is a great immune booster as it helps the body produce more stem cells, which can be used to
destroy bacteria and viruses in the body. A 1989 study conducted by the Czechoslovak Academy of
Sciences revealed that Chlorella was able to increase production of spleen stem cells and bone marrow
greatly improving the functioning of human immune system.
Chlorella has very high levels of nucleic acids (DNA and RNA), which help regulate gene activity,
cellular function, detoxification, and is very effective in slowing down the aging process through
supporting cellular repair. Used regularly, Chlorella would assist in the repair of damaged genetic
material in human cells, protecting our health and slowing down the aging process. When our RNA and
DNA are in good repair and are able to function most efficiently, our bodies get rid of toxins and avoid
disease. When Dr. Benjamin Frank treated his patients with sardines and other foods high in nucleic
acids, they looked and felt much younger, improved their memory and concentration, and recovered from
different health problems including depression and arthritis. Today, however, a regular fish consumption
(including sardines) is not a good idea due to the very high levels of mercury, lead and other heavy metals
present in fish. For this reason it is much better to use Chlorella, all the more since it binds mercury and
other toxins removing them from our body and has approximately 5 times more RNA than canned
sardines, making it the ideal anti-aging food.
Chlorella is an excellent detoxifying agent that neutralizes many poisons in human organism including
heavy metals and pesticides. It binds to radioactive particles flushing them out of the body and is very
effective in detoxifying our organism from mercury, which is very important as most of us might be
contaminated with mercury through dental fillings, vaccination, or fish consumption. It also detoxifies our
body from aluminium and fluoride regarded as neurotoxin. However, Chlorella "knows" which metals are
beneficial and which chemicals need to be removed and therefore it does not bind to beneficial minerals
like magnesium or zinc. Chlorella safely absorbs toxic metals present in our colon. It has unique ability to
bind lead, cadmium, or polychlorinated dibenzodioxins. It reduces high blood pressure, accelerates wound
healing, and lowers cholesterol levels. Chlorella also balances the body's pH levels, improves digestion,
and reduces radioactive damage.
In one of his articles about Chlorella Dr Joseph Mercola says that, “Chlorella is a powerful detoxification
aid for heavy metals and other toxins including fluoride, pesticides and herbicides, persistent
hydrocarbons, mercury, cadmium, lead, DDT and PCB while strengthening the immune system
response. Chlorella is actually one of the most widely used supplements in Japan, where over 10 million
people use it regularly. The Japanese use of chlorella is more widespread than the North American use of
vitamin C. Chlorella regulates sugar level in the blood, repairs damage from radiation, improves bowel
function by stimulating friendly bacteria. Studies in Japan have shown chlorella helps reduce bad
cholesterol, hypertension, and body fat. A three-year study with 350 participants was undertaken at a
Russian metal foundry, where more than 20 natural detoxifiers were used to remove heavy metals from
people who had been exposed at very high levels to four main metals - mercury, lead, cadmium and
arsenic. The trial using chlorella eliminated ALL heavy metals, including mercury! With no reported sideeffects!” (Chlorella, 01 Feb 2012)
Another amazing ingredient of chlorella is its growth factor (CGF) which enables chlorella to quadruple
itself every 20 hours, making its grow rate faster than any food crop on earth. CGF promotes normal cell
growth, without promoting the growth of cancer cells. In addition, since CGF is related to the nucleic acid
it also increases the activity of the most important cells of human immune system (T- and B- cells) which
fight with viruses or cancer cells. Like spirulina, it has been clinically shown to demonstrate stunning
preventive and curative properties when it comes to different types of cancers.
Regular intake of chlorella is also an excellent solution to the iodine deficiency which is a common
problem today (due to soil depletion). It is much safer to use only natural forms of iodine found in
chlorella, spirulina, or kelp as it will not lead to any harmful side effects in case your iodine intake is too
high. Taking too much of potassium iodide, on the other hand, can lead to thyrotoxicosis (overactive
thyroid).
Although no known side effects associated with chlorella intake were discovered by now, yet due to the
detoxification and colon cleansing process or your present state of health you may experience some
temporary side effects such as bloating, gas, itchy skin, problems with getting asleep, excitement, or
feelings of restlessness.
Suggested dosage: Since Chlorella is a powerful detoxifier and energy booster it is better if you start with
a smaller dose such as 1 teaspoon or 3 tablets 30 minutes before breakfast and the same amount 30
minutes before lunch with 2 glasses of water, vegetable juice or smoothie. Then gradually increase the
intake every day (by approximately 1 tablet) until reaching the maximum dose of 2 heaped tablespoons or
10 - 20 tablets (500mg) 30 min before breakfast and the same amount 30 min before lunch. Altogether
you can take 2-6 round tablespoons or about 20-40 tablets (500mg per tablet) of chlorella a day. The dose
of course also depends on age and body weight.
The younger the children the smaller dose should be used. In case of small children I would start from
half a teaspoon mixed with breakfast and slowly increase to 1 teaspoon 2 times a day. Older children can
start from 1 flat teaspoon and gradually increase to 1 tablespoon with breakfast and lunch.
If you don't like the taste of Chlorella powder take tablets.
Since Chlorella is a form of highly nutritious food it is advisable and more beneficial to chew or at least
break the tablets in mouth before swallowing them as it will make easier for the digestive system to
process it later.
While taking chlorella remember to increase your water intake to 3 times a day 2-3 glasses between
meals.
If you experience sleeping problems due to the fact that chlorella boosts energy I would suggest to take it
only before breakfast.
Keep in mind that there are many sources and types of Chlorella available so make sure you buy one with
attestation and from a reliable local health food store.
Spirulina is a microscopic spiral shaped blue-green algae that exists as a cyanobacterium (single celled
organism) capable of turning sunlight into life energy. It is made primarily from two species of
cyanobacteria: Arthrospira platensis and Arthrospira maxima, and can be consumed by humans with no
side effects.
Spirulina is incredibly nutritionally rich food containing a balance of nutrients that make it virtually a
perfectly whole food capable of sustaining life without the need for other foods. It provides vitamins,
many minerals, essential amino acids, carbohydrates and enzymes. Spirulina is higher in protein than any
other food. It contains 60 to 70% best quality protein, which is already predigested, making it more
digestible than any other source. For example, beef protein is digestible in only 20 percent whereas
spirulina protein is 95 percent digestible! It means that much less of spirulina is required in order to
provide our body with sufficient amount of protein. Since spirulina, like barley grass, contains all 8
essential amino acids it should be regarded as complete protein food. Spirulina contains also much more
Lysine than most other vegan foods. Lysine improves athletic performance and is the one amino acid that
is actually not very easily available for vegans.
Spirulina has 5 times more chlorophyll (very effective energy booster and detoxifier) than green leafy
vegetables. Chlorophyll helps to build red blood cells in the body and provides an easily absorbable form
of magnesium. This combination helps to oxygenate the blood stream and removes organic toxins.
Spirulina's outstanding nutritional profile also includes the essential fatty acids, lipids, B complex, folic
acid (vitamin B9), vitamin D, vitamin C, potassium, calcium, chromium, copper, magnesium, selenium,
manganese, phosphorus, and zinc. Apart from that, spirulina is 45 times higher in iron than spinach, and
contains a variety of powerful phytonutrients and antioxidants such as diatoxanthin, xanthophyll,
echinenone, canthaxanthin, myxoxanthophyll, 3'-hydroxyechinenone, beta-cryptoxanthin, oscillaxanthin,
c-phycocyanin, or allophycocyanin. The amount of betacarotene found in spirulina is approximately 10
times higher per volume than in carrots.
Spirulina is rich in nucleic acids (RNA/DNA) which are the building blocks of our cells. It is also one of
the best sources of gamma linolenic acids (GLA) which assists in cellular renewal. And because the
amount of GLA in our organism directly affects the rate of cell regenerating, it is believed that spirulina
can even reverse the aging process. Spirulina has also other multiple anti-aging substances and
antioxidants such as beta carotene or Vitamin E. These substances effectively prevent human cells from
aging by removing free oxygen radicals and by slowing down the process of arteriosclerosis. Another
important ingredient of Spirulina is phycocyanin which gives spirulina the blue pigment which is very
rare in foods. Studies demonstrated that phycocyanin inhibits the formation of cancerous cells.
Spirulina is also regarded as the world's highest source of one of the strongest anti-oxidants - superoxide
dismutase (SOD) which is very effective in preventing and treating fatigue, cancer, CVDs, or dementia.
In addition, the combination of SOD and carotenoids present in spirulina and abilities to detoxify the
body make it an excellent remedy for various skin problems such as rashes, eczema, aging spots, or acne.
The same ingredients and abilities of spirulina as well as the high content of antioxidants zeaxanthin and
lutein can improve eye health in glaucoma or cataracts. According to the study by Orient Medical Science
University of Japan, treating patients with spirulina gave excellent results in treating senile cataracts, as
well as diabetic and hypertensive retinopathies.
Since spirulina is very high in chlorophyll, beta carotene and various antioxidants which can regenerate
the delicate lining of the gastrointestinal tract it can be also successfully used in preventing and treating
people who suffer from gastric ulcers, gastritis, or other effects of excessive acid production in the
stomach.
Fiber in spirulina promotes proper bowel movements and removes habitual constipation. It also helps to
fight obesity because like chia seeds or flax seeds it very high in gamma linolenic acid (GLA) which
according to studies conducted at the University of Wales stimulates brown fat tissue in our body to burn
calories rather than store them as fat. In addition, spirulina contains amino acid phenylalanine which helps
to suppress appetite. Also 1986 study conducted in Germany showed that spirulina is helpful in reducing
body weight.
Since spirulina contains such powerful natural remedies it also helps to regulate blood pressure, lowers
blood cholesterol and triglycerides, reduces cancer risk, increases mental alertness, strengthens the
nervous and the immune system, helps to detoxify liver and the whole body, enhances our body's ability
to generate new blood cells, and helps to maintain normal blood sugar level. One of the studies
demonstrated that spirulina is two times stronger in coping with fatigue than ginseng. It also helps to
develop healthy babies especially those that are not fed by mother's milk.
Spirulina was successfully used by Russian scientists to improve the health of child victims of Chernobyl
radiation. The researchers from Belarus reported that 5 grams of spirulina a day was able to reduce urine
radioactivity levels by 50% in only three weeks! Apart from that, spirulina improved body's detoxification
and functioning of the immune system, normalized the peroxide lipid oxidation, and increased the amount
of beneficial hormones while causing no side effects. The same beneficial properties of spirulina were
already demonstrated in China in 1989 where it was shown that the natural polysaccharide present in
spirulina had a protective effect against gamma radiation. A 2001 study conducted by scientists from the
Medical and Pharmaceutical Academe of Yangzhou University in China discovered that Spirulina extract
effectively protects against both the damage caused by chemotherapy radiotherapy.
Spirulina is an excellent prebiotic agent as it is very effective in controlling the growth of harmful
bacteria and candida albicans (yeast) in our digestive system which is critical for optimal digestion of
food and nutritional absorption. The fact that spirulina supports the growth of healthy bacterial flora in
our colon and boosts our immune system is extremely important with regards to the colon health, GABA,
serotonin and B vitamins production, prevention of many autoimmune diseases, reduction of candida
albicans, or condition of our immune system. Spirulina is effective in relieving the symptoms associated
with allergic rhinitis and can even help to inactivate the human immunodeficiency virus.
In Bangladesh due to the fact that water supply in that country is loaded with arsenic many people suffer
from arsenic poisoning. That was the reason why a group of Bangladeshi researchers decided to conduct a
three-month-hospital-based study, where spirulina was given to 33 patients while 17 received placebo
doses. As a result 82 percent of those taking spirulina showed tremendous improvement.
Toxicological fertility or peri- and post-natal studies of the effects of spirulina consumption didn't shown
any harmful effects even after very large doses of spirulina were taken for a long period of time. In a
2009, over 500 malnourished children were treated with daily dose of 10 g of spirulina powder
(equivalent of 20 tablets containing 500 mg of spirulina) and again the treatment didn't result in any
adverse effects.
Since spirulina is a powerful detoxifier and energy booster it is better if you start with a smaller dose such
as half of a teaspoon or 2 tablets a day and gradually increase the intake every week until reaching the
maximum dose of 1 - 2 Tablespoons or 8 - 15 tablets a day. Although no known side effects associated
with spirulina intake were discovered by now, yet due to the detoxification and colon cleansing process or
your present state of health you may experience some temporary side effects such as bloating, gas, itchy
skin, problems with getting asleep, excitement, or feelings of restlessness.
Suggested dosage: The same as Chlorella
3. Super grasses (BARLEY GRASS, ALFALFA, and WHEAT GRASS).
Barley grass powder is a super food which is very high in vitamins and minerals and is also rich in
chlorophyll which boosts energy, helps to detoxify the body from heavy metals and other toxins and has
anti-inflammatory properties. There are also many important enzymes found in Barley grass including the
very beneficial antioxidant enzyme, superoxide dismutase (SOD) as well as two new antioxidants that
reduce the harmful effects of free oxygen radicals in our body and thus enhancing our immune system
and improving cardiovascular health. Many athletes take SOD to reduce the large amounts of free radicals
which are produced by aerobic exercise.
Barley grass powder repairs cell DNA, regulates blood glucose levels, relieves arthritis, slows down aging
process and improves muscle-building. It can be regarded as complete protein food as it contains all 8 of
the essential amino acids. It dissolves in water or a juice making it easy to assimilate its many active
ingredients including beta-carotene, vitamin B1, B2, B6, vitamin C, folic acid, pantothenic acid,
potassium, calcium, zinc, magnesium, iron, copper, phosphorus, or manganese. For example, it is
estimated that it may contain 10 times more calcium than milk, 40 times more vitamin B2 than lettuce,
and 5 times the iron of spinach. Barley grass is naturally alkaline and it helps to neutralize excess acidity
in the body when consumed. Human blood should be slightly alkaline in order for red blood cells to work
efficiently and carry their maximum oxygen load.
Research in Japan and other countries demonstrated that barley grass powder can be beneficial in obesity,
arthritis, fatigue, anaemia, skin rejuvenation, gastritis, peptic ulcers, diabetes, heart disease, hepatitis,
immune disorders, and many other health-related problems. It helps to cope with obesity and overweight
by reducing appetite, stimulating the lipid metabolism, improving body’s digestive abilities and
metabolism rate by invigorating the function of the thyroid gland. Barley grass is also a rich source of
dietary fibre which is beneficial for the health of our colon and prevents constipation.
The true nutritional benefits are found especially in the young barley grass which is harvested and
processed into dried powder available in health food shops.
Suggested dosage: Take 5 to 7 tablets or mix 2 teaspoons of barley grass powder with worm water or a
vegetable juice and drink about 30 minutes before meals twice daily. Children should reduce the amount
to 1 or 2 teaspoons daily. Ensure six to nine glasses of water every day.
You can also mix equal amounts of either barley grass powder or wheat grass powder with alfalfa powder
adding also organic turmeric powder. Keep the mixture in a closed glass container in fridge and have a
heaped tablespoon about 30 minutes before breakfast or lunch with vegetable juice or water.
Alfalfa is regarded as one of the most nutritious super foods as it contains more vitamins and minerals
than any other plant. According to Dr Balch (“Prescription For Nutritional Healing”, 178-179), „One of
the most chlorophyll, nutrient, and mineral-rich foods known, alfalfa has roots that grow as much as 130
feet (40 m) into the earth! It contains digestive-aiding enzymes, amino acids, calcium, magnesium, plus
virtually all known vitamins. Alfalfa has helped many arthritis sufferers.”
Alfalfa is also known as a performance enhancer for athletes, is very effective in regulating blood sugar
levels, it reduces menopausal symptoms such as hot flashes, fights gout and arthritis, improves impaired
thyroid function, strengthens the heart and prevents night blindness. In several studies, alfalfa reduced bad
cholesterol (LDL) without decreasing good cholesterol (HDL). To lower cholesterol 5 to 10 grams of
dried alfalfa leaves should be used three times a day.
Alfalfa contains 8 essential enzymes including Lipase, Amylase and Protease, thus improving digestion
and absorption of macronutrients (essential fatty acids, carbohydrates and amino acids). It is also rich in
vitamin U, which is very effective in the treating peptic ulcers and ulcerative colitis.
For the medicinal properties, either the whole alfalfa plant can be used or germinated seeds and leaves.
As far as wheat grass is concerned it has similar nutritional value as barley grass. The only difference is
that wheat grass is usually higher in chlorophyll while barley grass seems to be higher in nutrients. For
this reason I usually recommend to use both of them alternatively or mixed together with alfalfa in equal
proportions. For instance in our Healing Place Health shop we recommend our customers to mix together
equal amounts (50-100 gr each) of alfalfa powder, barely grass powder (or wheat grass powder) and
organic turmeric powder and take 1 round tablespoon 30 minutes before breakfast and lunch mixed with
water or vegetable juice and about 10 to 20 tablets of chlorella or chlorella with spirulina.
4. Raw fresh VEGETABLE JUICES - 1 or 2 glasses 2 to 3 times a day before meals or instead. It is
even better to have them with chlorella or spirulina, alfalfa, turmeric and barley grass. If you want to
maintain your health drink 2 to 3 times 1 glass. In case your intension is to treat different health problems
you need to have 2 glasses 3 to 4 times a day.
According to the concept introduced by Dr. H. E. Kirschner, in order to get today proper amount of
minerals and vitamins from vegetables we would have to consume them in too big amounts. For this
reason he proposed drinking raw vegetable juices simply because they are much higher in essential
minerals. Also Dr. Walker encourages to drink raw vegetable juices by stating that the harmful toxins
present today in vegetables remain mostly in the pulp. By the way, it was after Dr. Walker became very ill
(in his early 50s) that he totally changed his diet and became a raw vegetarian. As a result he not only
recovered from all health problems, but he managed to live almost 120 years!
Another reason our diet should include more vegetable juices than raw vegetables is our insufficient
ability to digest and break down the cellular structure of raw vegetables, and assimilate their nutrients. In
addition, it is believed that we also use huge amounts of energy to digest raw vegetables, thus, by
drinking raw juices we may omit this process and feel better by saving a lot of energy. Fibre is very
important in case of fruits because it greatly slows down digestion of sugar, but in case of vegetables it is
much less important as they are significantly lower in sugar. That is why fruits should be consumed with
the pulp. Apart from that, fibre itself contains no significant nutritional value and is only the carrier of the
nutrients. Also because vegetable juice is deprived of fibre, the percentage of nutrients able to reach the
cellular level raises from 30 to even 90 per cent! In addition, the nutrients from the juice reach our cells
almost immediately after it is consumed. Nevertheless, because we still need fibre our diet should include
some raw vegetables, fruits, grains, seeds and nuts. Seeds and nuts are important also because they are
usually relatively high in omega 3 fatty acid.
Vegetable juices provide our body with much higher amount of nutrients than raw vegetables. For
example, in order to make a glass of carrot juice we have to use one pound of carrots. But, because during
the process of digestion and assimilation of raw vegetables we are able to absorb much less nutrients than
from a juice, it means that to get equal amount of nutrients which is found in this one glass of juice we
would have to consume at least two or even three pounds of raw carrots! The problem is, though, that
nobody is able to eat that amount at one meal, and even if we tried we would still lose 60 to 70 per cent of
the nutrients during the digestive process. This example also shows that just one glass of vegetable juice
contains the amount of nutrients which is found in all the raw vegetables people usually consume in a
week and some even in a whole month!
However, in order to make a juice which would be fully beneficial to your health you can't use a blender
but a cold pressed and low speed juicers such as Hurom slow vertical juicers which make juice
surprisingly quickly and without heating or oxidizing it, and destroying enzymes and vitamins. It is
possible by keeping a really low RPM rate of around 70-80. But in spite of that, they can squeeze the
ingredients until nothing is left apart from dry pulp. The secret of incredible health benefits of vegetable
juices squeezed in slow juicers is that they allow to preserve enzymes alive for up to 48 hours. Apart from
that, tests done in the Michelson Laboratories Inc. and the Korean Food Research Institute revealed that
slow juicers are able to extract over 40% more Vitamin C, and over 60% more Vitamin A than traditional
juicers.
Dr. Kirschner treated his patients, who often suffered from so called ‘incurable diseases’, with fresh
vegetable juices for over 50 years with excellent outcomes. As a result of drinking mostly vegetable
juices many people recovered from various cancers, cardio vascular diseases, leukaemia, arthritis,
eyesight problems, depression, skin problems, diabetes, haemorrhoids, kidney disease, obesity and many
other diseases and health-related problems.
There are many places where vegetable juices are used to treat different disorders. One of them is the
Gerson Hospital in Mexico where patients recover from terminal cancers as a result of being on plantbased diet and drinking eight glasses of carrot juice every day.
You can make juice from any fresh vegetables, but the ones which are recommended to use most often
are carrots and green leafy vegetables as they contain a lot of chlorophyll. The chemical structure
chlorophyll is very similar to the human blood component - haemoglobin. According to the Science
Newsletter in over one thousand recorded cases chlorophyll has been effective in fighting various
infections, chronic sinusitis, common colds and many other problems.
The most popular and recommended vegetables for juicing are the following: Carrot, Green leafy
vegetables (Kale, Spinach, Watercress, etc.), Celery, Beet, Turnip, Broccoli, Cauliflower, Cabbage, Sweet
Peppers, Parsley, Chard, Beet greens, etc. Dr. Kirschner also recommended adding some other ingredients
to the vegetable juices such as Spirulina, Alfalfa, Turmeric, young Dandelion or Nettle leafs, Mint,
Comfrey, and other herbs.
If you don't like the taste of vegetable juice and have to mix it with a fruit juice try to use apples.
Normally vegetables shouldn't be mixed with fruits at one meal as together they may cause some
fermentations and small indigestion but apples are believed to be the only fruit which can be used with
vegetables.
SUPPLEMENTS
Majority of people today consume products which deprive them of vitamins and minerals. The most
dangerous among them are foods which contain high glucose or high fructose corn syrup (HFCS), refined
sugar (hidden in many different products), polished rice, and refined flour products such as white bread,
doughnuts, cakes, biscuits, or refined pasta. Also the use of popular stimulants such as caffeine products,
chocolate, alcohol, tobacco, etc. greatly contribute to nutritional deficiencies.
Unfortunately, due to the fact that we've been using artificial fertilizers for a very long time the
concentration of minerals in the soil today is 70 to 100 % lower than it was a hundred years ago. As a
result also food we consume is mostly deprived of proper amount of nutrients. It means that even if our
diet is very healthy and consists of only unrefined foods we can’t be sure today we provide our body with
sufficient amount of nutrients.
For this reason, and in addition to the 4 critical foods, I always recommend the following most important
vitamins, minerals and phytochemicals in the form of good quality supplements as they help to recover
faster and greatly improve the effectiveness of the whole therapy:
Vitamin D
Almost every person in England is deficient in vitamin D. Vitamin D is important for human nervous
system and it also assists in the prevention of osteoporosis brought on by the menopause. Vitamin D
appears to be much more important than calcium in preventing fractures.
While taking vitamin D3 supplements always remember to take also well absorbed magnesium (such as
citrate) as vitamin D supplements lead to magnesium deficiency over time. Vitamin D3 supplements may
lead to magnesium deficiency symptoms such as headaches, insomnia, nervousness, anxiety, constipation,
muscle cramps, heart palpitations, etc. This is true also in case of those who get high doses of vitamin D
from the sun. Apart from that magnesium, like vitamin K, plays important role in proper absorption of
vitamin D. If you neglect taking magnesium supplements you may experience similar symptoms as the
person who on one of the websites shared the following story: "I started to become insomniac last year
after several months of taking 2000 IU of vitamin D3 every day. Lack of sleep – waking up at 4am every
night - was driving me nuts. Then I read that high doses of synthetic vitamin D3 can cause magnesium
deficiency. Started taking magnesium, and normal sleep was immediately restored."
Another reason magnesium is so important here is that it is necessary for proper absorption of vitamin D.
Therefore, in cases where large doses of vitamin D3 don't seem to work the true problem is usually not
bad absorption but magnesium deficiency. Unfortunately, it is believed that the underlying magnesium
deficiency is difficult to detect and that testing for magnesium is often not reliable.
Unfortunately, public health warnings about skin cancer have caused a rise in Vitamin D deficiency
through lack of sunlight. For a very long time scientists as well as medical professionals and NHS
brainwashed people suggesting that sun can cause skin cancer. In this way they effectively scared
majority of people out of the sun which resulted in the widespread and huge vitamin D deficiency. The
truth, however is that only an unwise and prolonged sunbaths can probably contribute to the development
of a skin cancer and only in case of someone who often uses stimulants and whose diet includes a lot of
animal and refined products. The sun, if used properly, always was and still is a healing agent for our
body and not something to be avoided. Apart from that, our contemporary knowledge on this subject
gives enough reasons to believe that avoiding sun is much more harmful than unwise prolonged sun
exposures.
Type 1 diabetes, Multiple sclerosis, Crohn’s disease, schizophrenia, asthma, autism, and food allergy
have all been constantly increasing and all are associated with low sunshine exposure and vitamin D
deficiency. According to the Oxford study published in BMC Medicine in 2013 many autoimmune
diseases have been linked to vitamin D deficiency.
Contrary to what media and sunscreen makers dictate, there is a decrease in the rates of malignant
melanoma among people who live in regions of strong UVB exposure! There are almost one thousand
references in the medical literature demonstrating the effectiveness of vitamin D – in both preventing and
treating cancer. Sunscreens, on the other hand, contribute to cancer because they contain carcinogens and
because they do not allow sun to make vitamin D which fights with cancer. According to Marco Torres,
“The sunscreen industry makes money by selling products that actually contain cancer-causing chemicals.
It then donates a portion of that money to the cancer industry through non-profit groups like Cancer
Societies which, in turn, run heart-breaking public service ads and charity events urging people to donate
and use sunscreen to prevent cancer.” (January 20, 2015, Waking Times)
Besides, it is not UVB but UVA which is responsible for causing cancerous mutations that may lead to
malignant melanoma (skin cancer). UVA can also break down the vitamin D formed in our skin as a
result of outdoor UVB exposure. The fact is however, that skin cancer has been increasing even among
the indoor workers simply because unlike UVB, UVA is able to pass through glass. On the other hand,
according to the current scientific research, vitamin D3 (which we should have mostly from the sun
exposure), is regarded as one of the most effective factors protecting us against cancer including
melanoma.
Present scientific studies and research suggest that obesity may be associated with vitamin D deficiency
because apart from improving fat cell metabolism vitamin D can also act as an appetite suppressant which
effect is achieved by stimulating the release of leptin. New studies give evidence that vitamin D helps us
to burn more calories by making fat cells more metabolically active, and by turning our body from a fatstoring into a fat-burning mode. Apart from that, according to some specialists, vitamin D can be trapped
within the fat and cannot be easily released. This means that obese and overweight individuals actually
require twice as much vitamin D as people with normal body weight. A study by researchers at the
University of Minnesota demonstrated that participants who were overweight had better results in losing
weight after increasing their vitamin D intake. Scientists believe that the difference was caused by the fact
that vitamin D deficiency (and lack of calcium) stimulates production of certain fatty acid and enzyme
called synthase, which in our body increases conversion of calories into fat. Thus sufficient amount of
vitamin D intake prevents this process and helps to cope with obesity. According to Dr. Peterson, using
high dosages of vitamin D obese people can lose a lot of weight especially in the first week and then up to
15 pounds during the 1-month period.
Vitamin D, which is converted by the sun from cholesterol on the skin, is regarded today as extremely
important health-sustaining factor because apart from being a vitamin it works as a hormone which can
influence thousands of different human genes and cells. Recent studies suggest that maintaining our
vitamin D levels at around 50ng/ml to 80ng/ml may have incredible health benefits relating to fat
metabolism, cold, flu, asthma, cancer, skin problems, osteoporosis, hypertension, heart disease, diabetes 1
and 2, autism, multiple sclerosis, hormonal imbalance, athletic performance, hair loss, Crohn's disease,
eczema, mood problems, rheumatoid arthritis, multiple sclerosis, psoriasis, tuberculosis, aging, migraines,
insomnia, hearing loss, periodontal disease, seizures, cystic fibrosis, fertility, depression, Alzheimer's
disease, schizophrenia, and many other conditions. Vitamin D also acts as an immune system regulator
because although it stimulates different types of white blood cells to fight with bacteria, virus or cancer
cells yet at the same time it can prevent excessive expression of inflammatory cytokines. In this way
vitamin D may be very helpful in preventing and treating allergies and autoimmune diseases.
Vitamin D can be very effective in fighting flu or colds as it produces numerous natural and harmless
antibiotics such as antimicrobial peptides. It increases our ability to fight chronic inflammation and
infections. German scientists discovered that vitamin D increases the effectiveness of human immune
system by 3 to 5 times and is more successful in fighting the bird flu virus than any vaccine!
Vitamin D deficiency leads to low bone mineral density and osteomalacia (rickets in children). Low
levels of vitamin D are associated with obesity, certain types of cancer, high cholesterol levels, multiple
sclerosis, hypertension, rheumatoid arthritis, diabetes, eczema, psoriasis, periodontal disease, insomnia,
infertility, cystic fibrosis, depression, migraines, Alzheimer's disease, schizophrenia. Also pregnant and
lactating women are encouraged to take vitamin D3 supplements. A 2013 study by University of
Kentucky researchers found out that low levels of vitamin D causes damage to the brain.
Caffeine products (coffee, tea, chocolate, cola drinks, etc.) are known to affect vitamin D receptors in
human body, not allowing it to absorb all the ingested amount of the vitamin.
In case of deficiency, take about 4,000 to 10,000 IU of Vitamin D3 daily especially during winter months,
although some people are so deficient in this vitamin that they may require 20,000 to even 30,000 units
each day for some time to reach the normal level. Use only vitamin D3 (cholecalciferol) supplements and
not vitamin D2 (ergocalciferol) because only the first one is the same type of vitamin created in our body
when we expose our skin to the sun. D3 is almost 90% more potent and more efficient in our body and it
is converted about five times faster than D2. One of the recent studies also demonstrated that vitamin D2
supplements slightly increased the mortality risk while D3 reduced it.
Keep in mind that getting vitamin D from sun exposure is still regarded as more beneficial than vitamin
D3 supplements. Besides, it is impossible to overdose vitamin D when we get it from sun exposure
because our body has the ability to regulate this process. If you expose unprotected skin to the sun on the
summer between 10 am and 2 pm for about 15 minutes a day, you will probably store enough of vitamin
D.
There are also some other details we need to be aware of with regards to vitamin D. Sunlight is composed
of 1500 wavelengths, and only UVB-rays can make Vitamin D on our skin when the sun's angle to the
Earth is greater than 50°. That is why in countries such as UK, our skin isn't able to make vitamin D from
our bodies' exposure to the sunlight between November and March as the sunlight hasn't got enough UVB
(ultraviolet B) radiation. Also early morning and late afternoon sun won’t produce enough vitamin D as
the angle of the sun is lower than 50° and therefore the ozone layer would reflect the UVB-rays back into
space while the more dangerous and longer UVA-rays would still reach the Earth. Thus the best time to
sunbath during the summertime is probably between 10am and 2pm, or even better between 11am and
1pm.
Some specialists also suggest that we shouldn't sunbathe on cloudy days and when the sun is lower than
50° because our body will be subject to the harmful effects of the UVA-rays while the UVB-rays cannot
penetrate the clouds and are also unable to rich our skin when the sun angle is lower than 50°. Also
remember that you don’t need to spend long hours in the sun to get the optimal benefits of sunlight
because an extra time in the sun doesn't mean we will still keep on making more vitamin D out of
cholesterol. 15 to 30 minutes a day would be enough. If we keep on doing it during the summer season
we should get vitamin D from our body's stores during the winter, or otherwise we need to get it from
good quality vitamin D3 supplements.
In addition, when the UVB-rays of the sun reach our body our skin uses them to convert cholesterol found
in our skin into Vitamin D3. The problem, however, is that the newly formed in this way vitamin D3
requires up to two days to be entirely absorbed from the skin into the bloodstream. It means that the
longer we stay away from showering our bodies the more vitamin D3 will be absorbed, because water
(especially with soap) washes away much of the vitamin. Therefore, the best solution, if possible, would
be to wash only the parts of the body which were not exposed to the sun such as armpits and groin area,
and if you have to take a shower try to apply soap only to where it is necessary.
Dosage: Since the recommended dietary allowance (RDA) for vitamin D which is only 600 IU per day
for adults is unbelievably low we can assume that it is probably inspired and controlled (imposed) by big
pharma which doesn’t want people to be healthy. However, according to an article published in 2005 in
the Journal of Nutrition, this amount should be regarded as insufficient, especially when we take into
consideration the fact that a 15-minute exposure to the sun can produce as much as 20,000 IU of vitamin
D3. The ideal serum level of vitamin D for children, adolescents, adults and elderly should be between 50
and 70 ng/ml. In case of individuals suffering from heart disease or cancer it should be even higher
(between 80 and 120 ng/ml). Unfortunately most people do not spend sufficient time in the sun and as a
result they suffer from vitamin D deficiency. Remember, therefore, to expose your body to the sun
whenever it is possible as sun rays convert your body cholesterol into vitamin D which is vital for your
health.
If you can’t afford higher doses take at least 4,000 IU of vitamin D3 a day with meal. But since deficiency
of this vitamin is so widespread (especially in the UK) it would be better to take 10,000 to even 50,000 IU
a day with meals with appropriate doses of magnesium.
200 mcg of Vitamin K2 MK-7 (Derived from Natural Natto) a day is another requirement for proper
absorption of vitamin D.
Vitamin B12
Facts about vitamin B12 show that the number of people with low vitamin B12 is RAMPANT not only
among vegans but also meat eaters. According to Dr. Jennifer Rooke - Assistant Professor in the
Department of Community Health and Preventive Medicine at Morehouse School of Medicine, “Cattle no
longer feed on grass and chickens do not peck in the dirt on factory farms. Even if they did, pesticides kill
B12 producing bacteria in soil. Heavy antibiotic use kills B12 producing bacteria in the guts of farm
animals.”
Since most of the people today are deficient in vitamin B12 proper supplementation of this vitamin is
very important as it gives many health benefits: Protects nerve and brain cells from free radical damage,
Reduces pain associated with neuropathy, Contributes to the creation of healthy DNA and RNA, Works
with other B vitamins to form all types of blood cells, Supports immune system health, Improves mood
and cognitive functions, Protect the cardiovascular system, Maintain overall energy levels, etc.
Very few substances have any impact on regenerating damaged nerves in humans. However, a 1994 study
in the Journal of 48 Neurological Science suggested that the methylcobalamin form of vitamin B12 could
increase the synthesis of certain proteins that help regenerate nerves. The study showed that very high
doses of methylcobalamin produced nerve regeneration in rats. A study on the impact of vitamin B12 on
brain found that seniors with the lowest B12 levels had a six times greater rate of brain volume loss
compared with those who had the highest levels of B12. Interestingly, none of the participants were
actually deficient in vitamin B12 -- they just had low levels within a ‘normal’ range.
Vitamin B12 is an amazingly powerful detoxifying agent, particularly when it's used in the form of
methylcobalamin. Its power lies in the methyl part of the methylcobalamin as a process known as
methylation is one of the most critical processes in the body. B12, therefore, is used in our body to
remove numerous dangerous substances such as arsenic, mercury, glutamates from artificial sweeteners
and MSG, mycotoxins, or cyanide.
According to Alan Greene, M.D., premature grey hair is caused by vitamin B-12 deficiency.
Methylcobalamin is absolutely vital in the protection and the repair of the nervous system. Its deficiency
can lead to peripheral nerve damage, brain and spinal cord problems, Multiple Sclerosis lesions or neural
tube defects in pregnancy. Pregnancy can drastically worsen a pre-existing B12 deficiency because B12 is
transferred to the growing foetus throughout pregnancy. Studies have noted a link between B12
deficiency and abnormal estrogenic levels that may interfere with implantation of the fertilized egg. Dr.
Michael Bennett describes a connection linking B12 deficiency with not only a failure to get pregnant but
also a failure to successfully carry a baby full-term. B12 deficiency often affects the lining of the uterus,
causing an abnormal pap smear that is often mistaken as pre-cancerous.
Deficiency of vitamin B12 and folic acid lead to hearing loss. The psychiatric manifestations of vitamin
B12 deficiency include delusions, hallucinations, cognitive changes (like memory decline), depression
and dementia. B12 deficiency can also cause nerve damage in your stomach, which prevents the stomach
from emptying properly. This results in symptoms of bloating, heartburn, gastro reflux, nausea, or
constipation.
Concerning vitamin B12 you should be aware of the fact, that because the chemical structure of this
vitamin is very complex its proper absorption in our body depends on many factors. For example, a
proper stomach acidity is required for this vitamin to be properly absorbed later in the intestine. Antacid
drugs, therefore, by reducing gastric acid production cause decrease of vitamin B12 absorption leading to
its deficiency. Also some diabetes drugs may trigger the same effect. Therefore, even if you are not a
vegan you may still need the supplementation as meat and dairy eaters also often experience symptoms of
cobalamin (B12) deficiency due to the problems with absorption or other factors such as stress,
depression, and use of stimulants or laxatives. Apart from that, people at higher risk for vitamin B12
deficiency include especially elderly people, strict vegetarians, breastfed infants, and people with
increased vitamin B12 requirements associated with kidney or liver disease, pregnancy, haemorrhage, or
malignant cancers.
Vitamin B12 deficiency (sometimes together with folate deficiency) is a cause of anaemia (megaloblastic
or pernicious) which is expressed in an abnormal neurologic symptoms such as muscle weakness, fatigue,
loss of appetite, constipation, sores at the corners of the mouth, mood disturbances, dementia, memory
loss, personality changes, depression, spasticity (condition in which muscles are continuously tight or
stiff), severe neurological pain, vision changes, incontinence, spasticity of muscles (shaky movements),
low blood pressure, vision problems, dementia, etc.
Because of the great variety of possible symptoms vitamin B12 deficiency can mimic many diseases such
as depression, psychosis, or even Parkinson’s disease. Since vitamin B12 deficiency may damage the
myelin sheath which surrounds the nerve fibres, it can also mimic the symptoms of multiple sclerosis
(MS). Researchers have reported that these symptoms may sometimes occur even when vitamin B12
levels are just slightly lower than normal.
Strict vegetarians often think that they can provide sufficient amounts of this vitamin with seaweeds such
as spirulina or kelp but unfortunately studies demonstrated that plant sources do not contain biologically
active form of this vitamin. Vitamin B12 present in spirulina or other seaweeds can even interfere with
the active vitamin B12 forms and thus may contribute to the deficiency development. Also barley grass
powder and probiotic supplements do not supply sufficient amounts of vitamin B12. And although many
even life-long vegans do not seem to suffer from its deficiencies, yet it is still safer to use supplements
just to avoid any possible and dangerous consequences in case our small intestines do not make enough of
this vitamin or if it can't be properly absorbed. Although bacteria present in the small intestine produce
some B12 yet experts suggest that this amount does not appear to be sufficient. Apart from that, vitamin
B12 supplements will strengthen your nervous system and boost your energy as it often helps to
effectively cope with fatigue. I personally know individuals who shortly after taking B12 supplements
started to feel much better.
The two known biologically active forms of B12 are methylcobalamin and adenosylcobalamin. Other
forms, such as cyanocobalamin or hydroxycobalamin (aquacobalamin) must be first metabolized to either
of the two active forms in order to be used in our body. Sublingual methylcobalamin is usually regarded
as the best supplement of vitamin B12. Additionally, methylcobalamin is important in lowering the
homocysteine, which is known to contribute to the cardiovascular problems when its levels are too high.
Dosage: “Normal” B12 blood levels is set way too low and should be raised from 150 ng/l to at least 350
ng/l, since deficiencies start to appear below 300 ng/l. Keep also in mind that pseudo vitamin B12 in the
blood from spirulina, temph, nori etc. give positive B12 test results in spite of active B12 deficiency. High
blood levels of folate can make the complete blood count (CBC) test appear normal even though a B12
deficiency exists. B12 serum testing can also show falsely elevated results for patients with underlying
liver disease, alcoholism, lymphoma or intestinal bacteria overgrowth.
The most effective form of vitamin B12 is methylcobalamin. Unfortunately, the very common and
inexpensive cyanocobalamin is difficult for the body to absorb, and the small amount that is absorbed
usually fails to find its way into the cells. As a result, many people who take large doses of
cyanocobalamin continue to be deficient in the vitamin.
Depending on your diet, lifestyle and all the mentioned above factors which may influence the absorption
of vitamin B12 I would recommend taking about 1000 mcg to 2000 mcg of active vitamin B12
supplement (in the form of methylcobalamin) every day. Though RDA for adults is only 2.4 µg of
vitamin B12 per day the suggested above amount is hundreds times higher because only about 1 percent
of ingested B12 from supplements is absorbed while all the rest is removed with urine.
Vitamin B12 supplements are INCREDIBLY safe, even at very high doses. While doctors usually
prescribe 0.5 to 1 mg, in some studies doses of up to 40 mg per day (40,000 micrograms) were used with
no side effects.
Magnesium
Millions suffer from magnesium deficiency without even knowing it. Magnesium deficiency is often
misdiagnosed because it does not show up in blood tests as only 1% of the body's magnesium is stored in
the blood. According to Dr. Norman Shealy, "Every known illness is associated with a magnesium
deficiency. Magnesium deficiency may be responsible for more diseases than any other nutrient."
Dosage: Try to use a good quality magnesium of high bioavailability such as Magnesium citrate
(powder by Viridian): 2 x 400mg 60 min before breakfast and about 1 – 3 hours before bed. If you take
high doses of vitamin D3 you need 2 x 800mg (2 x 1 teaspoon).
OTHER IMPORTANT SUPPLEMENTS
- Good quality multivitamin and mineral formula - 1 after breakfast. Or B complex (50 to 100mg
each): 1 tab or caps after breakfast
- Vitamin B6: 50mg a day with meal
- Folate (Folic acid) – 400 mcg a day with meal
- Zinc: 15-30mg a day after meal
- Vitamin K2 MK-7 (derived from natural Natto): 200 mcg a day
- Omega 3 fats have been suggested by research to have a calming and anti-depressive effect on the
nervous system enhancing brain health and mental wellbeing. Rich sources of Omega-3 are: flax oil, flax
seeds (must be ground), soaked for 30 minutes or longer chia seeds, walnuts, almonds, and pumpkin
seeds.
- Good probiotic formula: with meals (2-3 x higher doses than recommended, for first month)
NUTRITIONAL RECOMMENDATIONS
PLANT-BASED VS ANIMAL-BASED DIET
- Switch to a totally plant-based (vegan) unrefined diet eliminating the intake of all animal-based foods
(dairy, meat products, and fish) as they contain too much protein, are packed with high-risk factors
(cholesterol, triglycerides, dioxins, heavy metals, antibiotics, bacteria, virus, cancer cells, prions, etc.) and
because they don't contain fibre.
According to Professor Colin Campbell the author of the famous China Study, "The more you substitute
plant foods for animal foods, the healthier you are likely to be." The same scientist considers "veganism
to be the ideal diet."
If you only reduce the consumption of animal products you may not see the positive results quickly which
may lead to discouragement and resignation. However, when you decide to make radical changes in your
diet and lifestyle you will see the positive results much quicker and thus gain stronger motivation to keep
on following this excellent and optimal plan.
Because careful analysis of past and present scientific research inspires every honest seeker of truth to
conclude that the consumption of animal foods greatly increases the risk of most dangerous diseases I've
been always recommending a completely plant-based diet. However, if you feel like it would be too great
a sacrifice for you to avoid all meat and dairy products, please don't give up on all ideas presented in the
pages to follow because you will still be able to reduce weight even if your diet will include moderate
amounts of wisely chosen animal foods.
Nevertheless, I hope that after you carefully study the whole content of this book you will be strongly
motivated and willing to make more radical changes in your diet and lifestyle, all the more since you don't
have to become a strict vegetarian overnight but you can change your diet gradually. And the most
convenient way of doing it is not so much by removing all the unhealthy foods but rather by adding the
high in fibre and nutrients plant products. In this way you will be gradually improving your diet and
reducing the consumption of the low quality refined and high in fat and sugar processed foods. By
following the instructions and recipes included in this book, you will significantly increase the percentage
of high-nutrient foods and as a result you will start losing weight and will greatly improve your health as
well as the physical and emotional well-being. At the same time you will reduce chances of developing
serious diseases or even significantly increase probability of recovering in case you already suffer from
one of them. However, if you, decide to make more radical changes in your diet and lifestyle you will see
the positive results much quicker and thus gain stronger motivation to keep on following this excellent
and optimal recovery plan.
TRUTH ABOUT DIETARY CHOLESTEROL
Unfortunately, the mass media all-over the world being deceived by some fake or pseudoscientific studies
sponsored by egg and dairy industry recently encourage people to consume eggs dairy and meat products
without fear of developing high cholesterol levels and heart attack or stroke. According to Dr. Jay Kenney
- a Nutrition Research Specialist at the Pritikin Longevity Center, “The 2015 Dietary Guidelines
Committee did indeed report that ‘available evidence shows no appreciable relationship between
consumption of dietary cholesterol and blood cholesterol.’ But first and foremost, it’s important to ask,
Who is funding the research? Who is providing the evidence? The studies that have asserted that dietary
cholesterol does not raise blood cholesterol have been largely funded by the egg industry! (Egg yolks are
a very rich source of dietary cholesterol). Scientists affiliated with the egg industry have unfortunately
become adept at designing studies that minimize the impact of dietary cholesterol on total and LDL
cholesterol levels. These scientists select subjects known to be less responsive to dietary cholesterol
changes, such as obese, insulin-resistant subjects. Or they put people on calorie-restricted diets, diets that
are known during the weight-loss phase to blunt the cholesterol-raising impact of both dietary saturated
fat and cholesterol. It is a sad observation that with nutrition research it seems increasingly common that
those who sponsor that research get what they paid for. And yes, it’s true that some people can eat a lot of
eggs and still live to a ripe old age – just as some smokers can. For most people, however, the reality is
the more eggs they eat and tobacco smoke they inhale, the greater their risk of cardiovascular disease. The
great majority of studies (those not funded by special interest groups) indicate that the more dietary
cholesterol we eat, the higher our blood cholesterol rises, and the more artery-damaging plaque we
accumulate.”
Also according to Prof. T. Colin Campbell, "The dairy folks have been enormously successful in
cultivating an environment within virtually all segments of our society - from research and education to
public relations and politics - to have us believing that cow's milk and its products are manna from
heaven. Make no mistake about it; the dairy industry has been virtually in total control of any and all
public health information that ever rises to the level of public scrutiny.”
So don’t believe the headlines which declare that we don’t have to be concerned about dietary cholesterol
anymore. Instead of cow’s milk and dairy use plant-based milk substitutes and products such as
unsweetened soya milk, oat milk, or almond milk, Tofu, soya yogurts, etc.
TRUTH ABOUT SOYA
Somehow there are some popular pseudo-scientific rumours, probably inspired by dairy industry,
according to which soy contributes to breast cancer. According to Nathan Zassman, “The anti-soy
‘madness’ is fuelled by the American Dairy Association and the Weston A. Price Foundation, through
articles written by Sally Fallon and Mary Enig, Ph.D. Both organizations stand to lose the most money
due to soy consumption.” The truth is that there is no scientific evidence to back up this idea. Honest
examination of scientific knowledge leads to the conclusion that soya not only doesn’t contribute to breast
cancer but it is clear that it helps to prevent breast cancer. According to the American Journal of Clinical
Nutrition (July, 2012), “Eating 1-2 servings of whole soy can reduce the risk of breast cancer recurrence
by 25%!” The key cause of cancer including breast one are always the following: meat, dairy, sugar,
refined carbohydrates, bad fat, free radicals, stress, toxins, bad diet, stimulants (including wine, caffeine
products or chocolate), pollution, bad lifestyle, lack of exercise, sleep, water, sunlight, nutritional
deficiencies, antioxidant deficiency, etc. On 3rd of August 2015 The Daily Mail – UK published an
article with the following title, “Cure Breast Cancer By Avoiding All Milk Products. Give up dairy to
beat cancer.” According to that article, “A leading scientist given just months to live changes her diet and
is still alive nearly 20 years later after eliminating dairy and all animal foods from her diet.” Professor
Jane Plant, a specialist in environmental carcinogens, in her book about breast cancer included the
following statement: “Undoubtedly, the best anti-cancer diet would be completely vegan (a diet
completely free from animal foods: no poultry, beef, pork, seafood, egg, cow’s milk, yogurts or cheese).
If you want to reduce your risk of breast (or prostate) cancer, become a vegan, but on no account become
a dairy-eating vegetarian. If any anti-cancer diet includes any kind of dairy products, ignore it.”
Unlike meat and dairy soy products have anticancer properties and can also lower bad cholesterol.
Researchers in the College of Medicine at the University of Kentucky analysed results from 43 previously
published studies on soy protein and risk of coronary heart disease (CHD). They found an overall
decreased risk of CHD when 30 grams of soy protein was consumed on a daily basis. Decreased LDL
cholesterol was found to be an important part of this lowered risk.
Soya is full of nutrients, fibre, omega-3 fats and vitamins and minerals like folate and potassium. It is also
high in complete protein including all essential amino acids that our body needs but is unable to produce.
Also increased activity of antioxidant enzymes - including superoxide dismutase, glutathione, and
catalase - has now been linked to intake of genistein from soy. When we enjoy this antioxidant-rich
legume, we also benefit from its phenolic acids, including caffeic, coumaric, ferulic, and sinapic acid.
However, knowing that soya, like other pulses, is healthy try to not overdose it as it is available in many
different forms and foods. The most reasonable choice seems to be just cooked soya beans from time to
time, and then other foods such as Tofu or fermented soya products. With regards to other foods I would
recommend to read labels as many products associated with soya contain ingredients that can’t be
regarded as healthy.
TRUTH ABOUT CHOCOLATE
One author deceived by pseudo-scientific studies on cocoa (chocolate’s key ingredient) wrote that, “After
water, cocoa is the single healthiest substance you can put in your mouth. It can easily replace a number
of psychiatric drugs for mood, plus it produces the same chemistry in the brain that occurs when we fall in
love.”
The truth, however, is that chocolate can’t be a part of a healthy diet because of the overall nutrient
composition, sugar and caloric content made it unsuitable as a health food. There are much more effective
natural remedies to improve cognitive functions of the brain and they do not cause any harmful effect
cocoa does.
On 5th of January 2015 CBC News included a very interesting article by Kelly Crowe. It states that,
“When the New York Times ran this headline last fall, ‘To improve a memory, consider chocolate,’ it
quickly became one of the newspaper’s most popularised stories. The study, however, was not about
chocolate at all. That’s because chocolate contains almost none of the compound that the researchers were
studying. It’s an irony that lies at the heart of a major international scientific effort to find something
healthy in the cocoa bean, an effort largely sponsored by the chocolate industry. ‘Unfortunately this is not
news that you can use,’ said head researcher Dr. Scott Small, director of the Alzheimer's Disease
Research Center at Columbia University. ‘As a physician, I’m a little worried about the headlines that
say, eat chocolate’. Headlines are as irresistible as the chocolate itself, as science transforms chocolate
from mere candy into superfood. The truth is that making chocolate destroys the very ingredient that is
supposed to make it healthy. That’s why the study used a highly concentrated powder prepared
exclusively for research by Mars Inc., the chocolate company, which also funded the study.”
Assuming that regular milk chocolate is deprived of beneficial flavonoids many people switched to dark
chocolate not knowing that high percentage of cocoa does not necessarily mean high levels of flavanols.
But even if dark chocolate contains some of those active ingredients yet at the same time it is much
higther in dangerous theobromine than milk chocolate. It also contains more refined sugar necessary to
mask very bitter taste of cocoa. Exactly the same problem is true with regards to the popular now raw
cocoa powder as it is also high in theobromine and requires high doses of sweetener.
Dr. Agatha Thrash in her book “Chocolate Versus Carob” says that, "Chocolate contains theobromine,
which can cause headaches, itching, central nervous system irritation, depression, anxiety, breast cancer
or prostatic hypertrophy. It’s very bitter flavour must be masked with sugar, which is another addictive
drug. Chocolate is high in calories as it contains a minimum of 50% fat. The oxalic acid in chocolate
causes the body to only absorb 5% of the calcium it takes in. Caffeine products (coffee, tea, chocolate,
cola drinks, etc.) are known to affect vitamin D receptors in human body, not allowing it to absorb all the
ingested amount of the vitamin. Chocolate contains no more than an average of 75 insect and rodent
fragments per 3 tablespoons. The visible or solid animal excreta is not to exceed 10 mg per pound. The
insect fragments are from an insect similar to our cockroach.”
In addition, chocolate, like caffeine products, seems to contribute to different types of cancer including
breast cancer. Dr. McDoughal doesn’t hesitate to express his negative opinion about chocolate and other
stimulants in his book “The McDougall Plan”: “Some of the most popular drugs consumed by people of
affluent western nations are found in coffee beans, tea leaves, and cocoa beans (chocolate) all of which
contain methylxanthines (caffeine, theophylline, and theobromine). In 90% of women with fibrocystic
disease, these breast tumours disappear in two to six months when methylxanthines are eliminated from
the diet. Cancer of the bladder also has been related to methylxanthines. All three of the methylxanthines
can stimulate growth of breast cells, causing painful enlargement of breast tissue and lumps. This
condition is known as fibrocystic disease.”
Unfortunately, chocolate production is also closely associated with true and still existing today child
slavery in Ivory Coast and Ghana. Those kids are deceived by being told to receive money for working at
cocoa plantations but when they get there they are never paid, they are forced to work whole day deprived
of education, and severely bitten if they try to escape. According to Payson Center for International
Development and Technology Transfer (March 31, 2011), “Almost 2 million children in the Ivory Coast
and Ghana exposed to the worst forms of child labour on cocoa farms. There have been reports of
children with terrible leg wounds from harvesting. Many are imprisoned on farms and savagely beaten if
they try to escape.” Largest chocolate manufactures know about this problem very well and they promised
to solve it but during 10 years they done almost nothing simply because of their greed, carelessness and
selfishness.
OTHER NUTRITIONAL AND LIFESTYLE RECOMMENDATIONS
- Never use any animal fat and avoid also free plant fats such as refined oils or margarines. Instead use
only moderate amounts of cold pressed coconut oil, olive oil or flax seed oil. For cooking use only
coconut oil as olive oils having low smoke point would produce free radicals being heated.
Apart from animal fats found in dairy and meat products also great majority of popular plat fats such as
refined oils or margarines are very unhealthy and greatly contribute to the development of insulin
resistance, cancer, fatigue, etc. Those bad plant fats include especially trans fats found in margarine and
polyunsaturated fats found in the following oils: corn oil, sunflower oil, soy oil, etc. Because they all are
high in Omega 6 proinflamatory fatty acids.
There are two oils here which are still regarded by many as healthy. The first one is Canola oil and the
second is grape seed oil. According to some sources canola oil and rape seed oil help to prevent systemic
inflammation like olive oil. But rape seed oil is usually high in toxic Erucic acid and canola oil is a
genetically modified rape seed oil. Apart from that, although this oil is quite high in monounsaturated
fatty acids like olive oil yet it is still too high in proinflamatory polyunsaturated fatty acids. Grape seed oil
has been recommended for many years because of its high smoke point which means it is supposed to
produce much less free radicals while heated. But it is very high in proinfamatory polyunsaturated fatty
acids and shouldn’t be regarded as healthy.
- Avoid foods containing refined sugar as it spoils your appetite, is more addictive than cocaine, weakens
your immune system, and leads to vitamin and mineral deficiencies. Sugar rots teeth, disrupts digestion,
feeds anxiety and depression and attaches to collagen causing our skin to age, line and wrinkle
prematurely. The more sugar you eat, the more your body has to make internal fat to wrap the sugar in
and keep it away from your vital organs. However, sugar makes people not only fat and ugly but also
depressed or aggressive as a result of causing nutritional deficiencies and overgrowth of Candida albicans
which uses sugar to make dangerous brain-damaging neurotoxin acetaldehyde.
In case of sugar cravings take 2 x a day 1 tab of Bio-Chromium (Pharma Nord) as its bioavailability
(absorption) is 10 times higher than that of regular chromium supplements. Apart from chromium also
potassium is important to cope with sugar cravings. In order to have more potassium you need to
consume about 7 cups of raw vegetable salad every day.
- If you tend to struggle with having a sweet tooth try to substitute the unhealthy products with fresh and
dried fruits (dates, raisins, figs, prunes, etc.). If you miss traditional dairy ice creams, which are very
unhealthy, make your own delicious and healthy ice creams by blending frozen bananas or other frozen
fruits. You can experiment adding some raw honey (or sweeten the ice cream with xylitol or stevia), soya
crème, lemon juice, plant-based milk, a little bit of carob powder, ground cashew or other nuts to improve
the flavour.
- Don't consume sweetened beverages and foods which are high in empty calories, refined sugar, white
flour, and fat. Never use artificial sweeteners nor high glucose or high fructose syrup as they are more
harmful than even refined sugar.
- Your vegan diet must include variety of unrefined plant products such as vegetables (mostly uncooked),
fresh fruits, well-cooked legumes (pulses, beans), whole grains, and unroasted soaked overnight seeds and
nuts.
- You can eat as much fresh and raw vegetables as you want (especially carrots, green leafy vegetables,
and cabbage family), but if you prefer to cook them do it moderately or steam your vegetables. You will
achieve much better results if your diet consists of at least 50% up to 85% of raw (uncooked) and
unprocessed plant foods (especially raw vegetables and raw vegetable juices).
- Unrefined plant-based diet will lead to detoxification of the body and thus may result in some
unpleasant symptoms such as headaches, nausea, rashes, pimples, diarrhoea or constipation, fatigue, etc.
The healing process may also shortly increase pain or other symptoms which were felt in the diseased
area of the body. If you experience these side effects, which are usually mild, don't give up as they should
disappear after a week or so and you will begin to feel much better than ever before.
- Include in your diet whole grain products, especially barley, millet, oats, buckwheat, quinoa, and
amaranth.
- Drink 2 glasses of cold-pressed vegetable juice (mostly carrots and green leafy vegetables) about 30
minutes before each meal, then start you meal with most healthy and nutritious foods.
- Avoid drinking fruit juices because they have high glycaemic index due to the fact that they are deprived
of fibre and are high in sugar. Drinking fruit juices between meals will also cause stomach to release
some digestive enzymes thus reducing their amounts during meals and impairing digestion.
- Make soaked overnight and cooked pulses (beans, lentils, chick peas, etc.) your best source of protein.
- Each day have a about a handful of one type of raw unsalted and unroasted soaked overnight nuts or
seeds (ground sesame seeds, almonds, pumpkin seeds, walnuts, etc.), changing them every day.
- Don't eat overripe or unripe fruits, and avoid canned, fried, or frozen vegetables or fruits.
- It is better to not eat any sweet and flavoured yogurts (especially based on cow's milk) because of fat
and sugar content. Instead, from time to time have some unsweetened soy yogurt and mix it with sweet
fruits, seeds (or nuts), oat bran or another good source of fibre, and add some raisins, dates, or a little bit
of raw honey.
- Always eat good breakfast and avoid skipping it as otherwise you will be tempted to snack between
meals and eat more in the evening which is unhealthy and dangerous because the metabolism at night
slows down. Make breakfast the largest meal while supper the lightest.
- Try to have only two meals a day with the second one not later than 5:00 pm (if possible) remembering
that any food consumed after 5 pm will tend to be stored as fat. If you must have the supper make it very
light (only either vegetables or fruits). Vegetable juice would be the best option.
- Don't eat between meals. If you are hungry warm water (or unsweetened herb teas) as it reduces appetite
for about 30 minutes
- Never use refined salt but only Celtic salt (regarded as most healthy), Himalayan (pink, rock) salt or sea
salt.
- Avoid stimulants such as alcohol, caffeine (in coffee, chocolate, green tea, cola drinks, etc.),
theophylline (in tea) or and theobromine (in cacao and chocolate) because although they appear to give
you a short time energy boost yet it is only a borrowed energy, which means sooner or later you will have
to pay for it with the loss of energy. And, as soon as you feel exhausted you it will force you to use
stimulants again and again thus causing a vicious circle and addiction. Apart from that stimulants also
weaken your immune system and lead to nutritional deficiencies and may contribute to depression and
other health problems.
Dr. John Minton of Ohio State University discovered that the primary causes of breast cancer in women
are coffee, tea, colas and other caffeinated foods and drinks. Dr. Minton eliminated caffeine and
theobromine (chocolate, cocoa) from the diet of women with breast lumps and gave them a diet that
consisted primarily of organically-grown plant foods. As a result, pain, swelling and lumps disappeared
within two to six months.
- Avoid overeating. In order to reduce appetite: Learn to control stress; Remember to drink 2 glasses of
warm water between meals 3 times a day; 30 minutes before each meal drink 1 glass of cold pressed
vegetable juice mixed with 1 or 2 teaspoons of spirulina or barley grass powder; Pray before each meal
thanking God for the food and asking with faith for His strength to stop eating when you really should;
Start each meal consuming big portion of fresh and raw vegetables; Always eat very slowly taking small
bites and chewing food to a cream before swallowing. Doing this you will feel satisfied before eating too
much.
- Avoid mayonnaise, pickled foods, vinegar, ketchup, mustard, cinnamon, ginger, cloves, nutmeg, pepper
(black or red), cheese, soy sauce, baking powder, or refined salt, because they tend to stimulate appetite
and irritate the stomach and nervous system.
- Do not keep any junk refined foods at home as the accessibility to junk food encourage people to eat it.
- Fast one day each week from breakfast to breakfast, or skip one or two meals (not breakfast) one day a
week as it will allow your digestive organs to rest and improve their functioning.
- Avoid eating fruits and vegetables at the same meal as it may lead to fermentation.
- Include uncooked carrots, green leafy vegetables, tomatoes, cauliflowers and other vegetables in your
diet as they are low in calories, but high in fibre and essential nutrients. In this way your body will stop
craving for more food in between meals as it will have enough nutrients. Raw cabbage reduces the
conversion of sugar and other carbohydrates into fat.
- Never fry your foods but cook or bake them without oil.
- Instead of microwave use halogen oven:
http://www.amazon.co.uk/Andrew-James-Premium-WARRANTYReplaceable/dp/B0057WJ4G2/ref=sr_1_8?s=kitchen-appliances&ie=UTF8&qid=1448749563&sr=18&keywords=Halogen+oven
- If possible and needed in your case try to include some of the most effective natural remedies, herbs,
and supplements such as: Alpha-lipoic acid, Acethyl L-carnitine, NAC, Moringa, Charcoal, Green
clay, Bee pollen, Bee propolis, Cat's Claw, Pau d'Arco, Turmeric, Evening primrose oil, Hawthorn,
Coenzyme Q10, Rhodiola, MSM (sulphur), Devil's claw, Oat bran, Aloe vera, Noni juice, Goji
berries, etc. Contact us if you are not sure which one to use in your case.
- Sleep 7 to 9 hours each night and go to bed before 10 pm because the more you sleep before midnight
the more efficient your rest will be.
DRINKING WATER
- Drink 3 times a day 2 or 3 glasses of filtered water about 30 to 60 minutes before each meal or about 2
hours after. During hot days you need even more. Your urine should be transparent, if it is yellow it
means you don't drink enough water.
not hard but soft (low in calcium)
Unfortunately, tap water is polluted with chlorine, fluoride, estradiol and all sort of other harmful
contaminants. Here is the recent evidence how dangerous both tap and bottled water can be today: “A
powerful form of oestrogen called oestradiol (100 times more powerful than natural oestrogens) is
causing half the male fish in our (UK) rivers to change sex, research shows! Experts believe the hormone
can get into drinking water and affect men's hormones.”
The bottled water, on the other hand, is contaminated with bisphenols and tens of thousands of other
dangerous chemicals found in plastic. For example, BPA and BPS and all the rest of bisphenols (there are
about 15 of them) contribute to hormonal imbalance, cancer and many other health problems. Please keep
in mind that it’s not only bottled water which is contaminated with bisphenols but also canned foods as
they are often lined with BPA-contained plastic. Apart from that, toilet paper and thermally printed
receipts contain the same chemical. When we touch receipts and eat food with unwashed fingers the
traces of bisphenols get into our body too.
Since water is so contaminated today make sure you filter both tap and bottled water using at least
inexpensive carbon (charcoal) water filters. But if possible do your best to buy water distiller and drink
distilled water (which is the best and most economical way to filter water) or install (under sink) much
more effective reverse osmosis filters which include carbon filter, reverse osmosis filter, alkaline filter
and other elements which greatly improve the quality of tap water removing as much as 95 to 99% of
contaminants found in water. Make sure that the reverse osmosis filter is at least 6-stage and that it also
includes the carbon (charcoal) and alkaline filters. Here you see link to the good and not so expensive
Puricom Proline Plus 6-Stage Pumped Reverse Osmosis System with Alkaline Filter:
http://www.osmiowater.co.uk/water-filters/reverse-osmosis-water-filters/puricom-proline-plus-6-stagepumped-reverse-osmosis-system-with-alkaline-filter.html
Another good example:
http://www.amazon.co.uk/iSpring-RCC7AK-6-Stage-ReverseAlkaline/dp/B005LJ8EXU/ref=sr_1_18?s=kitchen&ie=UTF8&qid=1431270102&sr=118&keywords=RO+water+filter
But in order to find best filter which you can afford I would recommend spending more time to
investigate this subject.
DISTILLED WATER
The best way to obtain safe drinking water is distillation. I believe this method is even better than reverse
osmosis because it not only removes all contaminants but also all dangerous inorganic minerals from
water. Distillation is most effective because it removes the water from the contaminants, rather than
trying to remove the contaminants from the water. During distillation process water is boiled and
evaporates (turns to steam). The boiling kills all bacteria, virus, parasite, and pathogens, and as the steam
rises, it leaves behind waste material, useless inorganic minerals, oestradiol, heavy metals, pesticides,
herbicides, organic and inorganic chemicals, radioactive chemicals and other heavier contaminants. The
steam is then cooled and becomes water again.
According to Dr. Allen Banik, “Distilled water is the greatest solvent on earth. It is the only water that can
be taken into the body without damage to the tissues. What we as scientists and the public have never
realized is that minerals collected in the body from water are all inorganic minerals, which cannot be
assimilated by the body. The only minerals that the body can utilize are the organic minerals (from fruits
and vegetables). All other types of minerals are foreign substances to the body and must be disposed of or
eliminated. Today, many progressive doctors prescribe distilled water to their patients. All kidney
machines operate on distilled water.” – Allen E. Banik, M.D., “The Choice is Clear”
Dr. Paul Bragg: “The greatest damage done by inorganic minerals (hard water)—plus waxy cholesterol
and salt—is to the small arteries and other blood vessels of the brain (75% water). Hardening of the
arteries and calcification of blood vessels starts on the day you start taking inorganic chemicals and
minerals from tap water into our bodies. When distilled water enters the body, it leaves no residue of any
kind. It is free of salts and sodium. It is the most perfect water for the healthy functioning of the kidneys
(83% water). It is the perfect liquid for the blood (83% water), the ideal liquid for the efficient functioning
of the lungs (86% water), stomach, liver (85% water) and other vital organs. Why? Because it is free of
all inorganic minerals. It is so pure that all liquid drug prescriptions are formulated with distilled water.”
Dr. Paul Bragg, N.D. Ph.T., “The Shocking Truth About Water”
Here is what Dr. James Balch: “There is only one water, and that is clean, steam distilled water. No other
substance on our planet does so much to keep us healthy and get us well as water does.”
Dr. Teofilio de la Torre: “Instead of drinking the hard water of springs or the chlorinated water of the
cities, it will be to our advantage to drink distilled water to prevent calcification of the body.”
Dr. Charles McFerrin: “Distilled water is ’empty’ water – a hungry water, a water capable of absorbing
body poisons. You have had the experience of trying to use an old post office blotter on the desk.
Everybody had used it and it is so full of ink that it will not suck up any more. So it is with a ‘full’ water,
a water full of chlorine, aluminium, etc. Such water does not have the capacity of absorbing body
impurities.” —Dr. Charles McFerrin, July 1955 issue of Nature’s Path.
EXERCISE
- In order to enable the healthy plant-based mostly raw diet to be more effectively used by your body you
need to exercise on a regular basis. It doesn't mean that without exercising this diet wouldn't work as you
will see the results even if you don't want or can't exercise, but if you do include this very important
element it will greatly increases the effectiveness of the whole program.
As soon as you wake up in the morning, remember to drink 2-3 glasses of water and then exercise for at
least 30-60 minutes. Brisk walking outside is the best exercise. If the weather is not good you can exercise
at home using mate, treadmill, exercise bike, Xbox Kinect games, etc. But please remember that aerobic
exercises (outside in the open air) are the best. You need a minimum of 30 to 60 minutes of physical
activity four to five times a week.
If you suffer from different heart conditions you shouldn't start with energetic exercise routine. In this
case you need to change the diet first, keep in touch with your physician, continue taking your prescribed
medication, and after some time start from short distance and slow walking routine, gradually and
carefully increasing the pace and distance every day. Only when you see positive changes in your health
you can start slowly reducing the medication as otherwise it will cause negative side effects.
MOTIVATION AND EMPOWERMENT
- If you believe in existence of God don't forget about prayer and reading good spiritual literature. All
this will greatly increase the effectiveness of your improved diet and lifestyle:
"Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ
Jesus" (1Thessalonians 5:16-18, NIV);
"Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving,
present your requests to God. And the peace of God, which transcends all understanding, will guard your
hearts and your minds in Christ Jesus" (Philippians 4:6-7, NIV).
Talk with God day every morning surrendering your life to Him and asking for His Spirit to control your
mind, feelings and emotions, to fill you with peace and power to overcome addictions, bad habits and
fears.
Read the Bible every day starting from the Gospel of John and other gospels.
If you haven't yet experience the "new birth" read Steps to Christ by Ellen G. White. You can download
it free from the internet in pdf or audio format. Carefully go through every chapter with understanding
and faith allowing them to lead you through the process of conversion.
If you implement that knowledge with true faith and fervent prayers you will be "born from the Spirit"
which means from that time on God's Spirit will be dwelling in you giving you strength, peace, joy,
wisdom and unselfish love.
Because from my own experience I know and remember how difficult it was, in my case, to change my
eating habits and give up on junk food and stimulants using my own pathetic at that time will power, I
recommend to you reading or listening to the book "Steps to Christ", “Ministry of Healing” and “Great
Controversy” by Ellen White. You can find them online (free of charge) in written or audio format:
http://www.ellenwhite.info/books/audio-sc.htm
http://ellenwhiteaudio.org/books/ellen-g-white-audiobooks/ministry-of-healing-white-estate/.
If you carefully study all the information presented there and follow the steps, you will not only become
victorious but will actually experience an inward transformation which will enable you to enjoy your new
lifestyle (including diet and physical activity).
In addition you can watch online many health lectures available on YouTube. Below I included links to
my favourite ones:
Paul Volk (Many amazing experiences. Hope you don’t mind that it is translated into German. In the
beginning for a few minutes you won’t hear his voice):
https://www.youtube.com/watch?v=mIq-TTfuK9o
Your Health Your Choice – Prof Walter J Veith:
https://www.youtube.com/watch?v=RJIpeUFtYtU
Prof Walter J Veith testimony (very interesting):
https://www.youtube.com/watch?v=LETvVezBXio
Dr Neil Nedley (depression, mental health):
https://www.youtube.com/watch?v=-dSq9RDqDco
If you google their names you will find many other talks and lectures delivered by the same speakers.
HYDROTHERAPY (WATER TREATMENTS)
Alternative (contrast) hot and cold showers will give a tremendous boost to the blood circulation, improve
metabolism, the elimination of toxins, and stimulate both the nervous and the immune system.
Always start with hot shower and after about 3 - 5 minutes when your body is warm enough take a 3 - 5
min cold shower slowly reducing the temperature until it is really cold. After that, repeat this procedure
alternating the flow of water from hot to cold, back and forth 3-5 times in a row. You can also start the
whole treatment with hot shower followed by prolonged cold bath.
Cold water stimulates blood to flow toward the internal organs whereas the hot water directs blood toward
the skin. Hot water enlarges blood vessels while cold water causes them to shrink. Therefore, the
alternating hot and cold makes the circulation move in and out like an accordion. This has the effect of
increasing the rate of detoxification and moving nutrients more readily to various parts of the body. Hot
and cold showers can be taken 1 to 2 times a day.
The cold shower or bath, which is even more beneficial than hot, will not harm you if you precede it with
good hot shower. Cold water by cooling our body forces it to burn more calories by activating the brown
fat which boosts fat burning. Brown fat can play a very important role in controlling body weight because
it is a heat-generating type of fat which burns energy instead of storing it. Although it is called "fat" it
actually works more like a muscle than fat.
Apart from cold also hot treatments such as sauna can be beneficial in treating inflammations, infectious
diseases, skin problems, poor blood circulation, obesity, etc. as it boosts immune system and helps in
eliminating toxins from our body. In addition it is also effective in removing excess fat which can be
explained by the fact that fats become water-soluble when they are exposed to the temperature higher than
45 degrees Celsius (113 degrees Fahrenheit) thus forcing the body to eliminate the excess fat together
with water during the process of sweating triggered by sauna or another prolonged hot treatment such as
hot foot bath, hot shower, etc.
Sauna is recommend especially after exercising.
If your main goal is to lose more fat it is suggested that you should drink a lot of water (1 to 2 litres)
about 30 to 60 minutes before sauna and 30 minutes after but not during the time you stay in sauna.
Also remember that although sauna or other hot treatments can be beneficial and help to lose weight it
must be frequently interrupted with cold showers. Apart from that, during any prolonged hot treatment a
cold compress on the forehead and neck should be applied constantly.
If you experience any health problems please consult the use of sauna and other prolonged hot or
cold treatments with your physician.
VEGAN RECIPES
Below you will find some good examples of healthy meat- and dairy-free recipes. More of them you will
find on the internet using the following expressions: 'raw food vegan recipes', 'dairy-free recipes', etc. For
example, go to the Hallelujah Acres (Hallelujah Diet) website and click on RECIPES:
http://www.myhdiet.com/Fall-In-Love-With-Food-Again/
You will find there hundreds of delicious, very healthy, and based on unrefined plant foods dishes,
including yummy dairy-free ice creams and other desserts. Another website with good vegan recipes is
found here:
www.leavesoflife.org/vegan-vegetarian-recipes.htm
But please remember that whatever recipe you find it should be carefully chosen, judged and used in
accordance with the information included in this book.
In order to prepare your meals you will need a good food processor or a blender. Also using a pressure
cooker would be a very good idea as it will save you a lot of time.
And finally, please remember to practice all the principles included in this book. For example, always
before consuming any cooked foods, first drink a glass of a vegetable juice (30 minutes before meal) or at
least start your meal by eating a big portion of raw vegetables or fresh fruits as these foods can be still
classified as living and thus having much greater nutritional value as well as preventive and healing
properties.
Vegetable Salad
1 cup shredded carrots, 1 cup tomatoes, 1 cup cauliflower (cut into smaller pieces), 1/3 cup white or red
finely cut onion, 1/4 cup Vegan Mayonnaise or Humus, sea salt.
Mix all ingredients together and serve with cooked legumes, potatoes, bread, etc.
Thin Pancake Crepes
Mix or blend 100% whole meal flower with water and sea salt.
Heat up 1 or 2 frying pans, sprinkle them with very little of coconut oil and make thin pancakes.
Mash 1 or 2 bananas together with 1 tablespoon of homemade or organic sugar and oil free peanut butter
(or other nut butter) using fork.
Fill the fried pancakes with the paste (or if you prefer with Cashew Cream, apple sauce, or any other
sweet and healthy filling) spreading the filling around the pancake and roll or fold it.
Smoothies
1/2 to 1 cup rice milk, almond milk or soymilk, 1/2 cup cashew nuts (optional), 3 bananas, 1 apple (cored
and diced) (Instead of apples you can use any other available fresh fruits such as berries, strawberries,
etc.), 2 tablespoons wheat germ (optional), 5 dates,1 tbsp lecithin granules (optional), 1 tbsp flax oil.
Blend all ingredients together.
Bean/Chickpeas) Paste (Spread)
3 cups of soaked overnight and cooked kidney beans or chickpeas (drained and rinsed), 1 chopped onion,
2 cloves crushed garlic, 2 tbsp olive oil (optional), 1/2 tsp marjoram or another herb, 1 teaspoon sea salt.
Blend all the ingredients in a blender until smooth (add boiled water if needed).
It can be eaten immediately, but gets even tastier after you let it cool down and refrigerate for a few hours
before eating with crisp bread or whole grain bread.
You can also add parsley, olives, etc.
Buckwheat Burgers
2 cups cooked buckwheat (or cooked barley grits), 2 diced onions, 1 cup chopped mushrooms, 1 cup
spinach, 1 tbsp. soya flour mixed with 2 tbsp water (acts as a binding agent),1 tsp cold pressed oil, 1 tsp
rosemary, 1 tsp sage, sea salt.
Mix all ingredients together adding hot water if required. Form burgers, grease a baking tray and place
burgers on it carefully. Bake for about 15 to 30 minutes or until the tops are brown. Turn over carefully
and repeat.
Quick Red Lentil Soup
1 or 2 cups red lentils, 1 chopped onion, 2 chopped potatoes, 1 chopped carrot, 1 chopped celery stalk, 1
clove garlic, 1 tsp sea salt.
Boil the water first, add lentils and other ingredients, bring to boil, reduce hit and simmer till tender for
about 15 minutes. Add chopped parsley when ready to eat.
You can make the same soup using green lentils but they need to be soaked overnight and boiled in a
pressure cooker.
Slimming Vegetable Soup
Some scientific studies proved that eating vegetable soups are very effective in reducing the number of
calories consumed as well as increasing satiety and reducing participants' hunger. Drinking a glass of
water with meals, however, only disturbed digestion and had no effect on satiety or amount of consumed
calories. For this reason remember to drink water only between meals (2 hours after or 1 hour before).
Of course, it is much healthier to drink raw and fresh vegetable juices and eat raw vegetables than
vegetable soups, and for this reason each time before consuming your Slimming Soup first eat some raw
vegetables or, even better, drink fresh vegetable juice approximately 15 to 20 minutes in advance.
This soup is nutritious, rich in veggies, and thus very low in calories, and it will help you to fill your
stomach and overcome hunger. You can make changes based on what vegetables you like or have at
home.
Examples of ingredients you can use (according to your taste preferences): cabbage, cauliflower, carrots,
leek, sweet red or green peppers, celery, onion, diced tomatoes (tomato sauce, paste, or juice), beetroots,
etc.
Avoid: white flours, fat, oil, hot spices.
Remember to leave some raw vegetables (or even better drink a glass of fresh vegetable juice) and
consume them before eating the soup.
Chop all the ingredients and put them into boiling water.
Before cooking vegetables always first boil water alone (for about 2 minutes), then add vegetables, lower
the heat cover and simmer for about 10 to 20 minutes or until the vegetables are tender, stirring once in a
while. In this way before placing vegetables into water you remove oxygen from it and may save up to 20
times more vitamin C (according to Earl Mindell). Unfortunately, the longer you cook them the less
vitamins you will have. It is better to use steam or pressure cooker.
If you want to lose more weight it is better to cook only vegetables but if this soup does not satisfy your
hunger and taste you can add to it other ingredients such as: basil, oregano, parsley, mushrooms, oat bran,
'Biona' or other Organic Rye Breads, German Rye Bread, whole-grain rye crackers (crispbreads), barley
grits (fine ground barley), peas flour or soy flour, cooked brown rice, cooked beans, green lentils,
buckwheat, or green peas, etc. Red lentils are good and quick addition as they require only about 10
minutes of cooking.
Beetroot Beans Soup
2 cups of cooked broad or kidney beans, 2 chopped onions, 3 or 4 peeled and chopped beets, 4 chopped
garlic cloves, 2 large diced potatoes, 2 or 3 diced carrots, 6 roughly chopped mushrooms, 1 large diced
turnip, 2 chopped celery stalks, 1 teaspoon marjoram, sea salt, 2 teaspoons fresh dill.
Soak beans overnight, remove water and cook in a pressure cooker with new water. After cooking beans,
add other ingredients except fresh dill. Bring to a boil, reduce the heat, cover and simmer till soft.
Hummus
Delicious cooked Chickpeas (Garbanzo) and Tahini (sesame seeds butter) blended together.
3 cups of soaked overnight and cooked chickpeas (drained and rinsed), 1/4 cup Tahini, 1/3 cup of freshly
squeezed lemon juice, 1/3 cup (or more) water, 2 cloves crushed garlic , 2 tbsp olive oil, 1 teaspoon sea
salt.
Blend all the ingredients except chickpeas in a blender until smooth.
It can be eaten immediately, but gets even tastier after you let it cool down and refrigerate for a few hours
before serving with pita wedges, crispbreads, raw or cooked vegetables, potatoes, or slices of whole grain
breads.
You can add some herbs, parsley, olives, etc.
Vegan Mayonnaise
As a main ingredient you can use 1 cup of Tofu, or 2 avocados, or boiled potatoes, or soaked cashew nuts,
etc., and blend it in a blender with: 1/4 cup (or more) of liquid coconut oil, cold pressed olive or flax oil, 1
tablespoon of apple cider vinegar, 1 small raw onion, 1/3 cup warm filtered water (or more if required), 1
tsp sweet pepper, 1 clove garlic (optional), 3 tbsp lemon juice, sea salt.
Homemade Peanut Butter
1 or 2 cups shelled unroasted unsalted peanuts, 1/2 tsp sea salt, cold pressed flax seed oil, boiled water.
Shell peanuts and blend them adding some water (if required) till smooth, and consume with whole grain
bread and sliced banana, raisins, or apple sauce.
Date & Nut Butter
1 cup dates (soaked for about 15 minutes), 1/2 cup soaked nuts or seeds, 1 tbsp lemon juice, 1 tsp vanilla.
Blend all the ingredients together and consume with bread.
Date Butter
1 cup dates (soaked for about 15 minutes), 1/2 cup sliced apple, 1 orange, 1 tsp lemon, 1 tsp vanilla.
Blend all together.
Vegan Cheese
1 cup Tofu (soy cheese), 1 cup cashew nuts (can be soaked), 1/2 cup water or unsweetened soy milk, 1/2
cup agar, 4 tbsp yeast flakes (nutritional), 2 tbsp lemon juice, 1 clove minced garlic, 1 tsp turmeric
(curcuma) (optional), 2 tsp sea salt, 1/4 cup or less of yellow or white miso (optional).
Blend all ingredients until smooth (add water or soy milk while blending if needed). Place the mixture in
a saucepan. Bring to boil, reduce heat, cover and simmer stirring occasionally for about 10 to 15 minutes,
or until thick. Transfer the cheese to a container, cover, let it cool down, and refrigerate for about 4 hours,
or until it is gets hard.
Corn Bread
2 cups corn flour, 1 cup oats, 1 cup soya flour, 1/2 cup coconut shreds, 1 tsp honey, 1 cup filtered water,
sea salt.
Mix together all ingredients well and cook.
Cashew Cream
1 cup cashews, 1/2 cup dates, 1/2 cup water, 1 tbsp honey, 1 tsp vanilla.
Blend all ingredients together and serve with bread, oatmeal, fruits, etc.
Healthy Ketchup
2 cups tomato sauce, 1 small chopped onion, 1 tbsp honey, 1 tbsp yeast flakes, sea salt, 1 tbsp of
marjoram, oregano, or basil. Blend everything together. You an experiment by adding 1 tbsp of apple
cider vinegar.
Avocado Dip
2 soft avocados, 1 cup filtered water, 1 small onion, 1/2 cup cashews or sunflower seeds, 1 tbsp fresh
lemon juice, sea salt.
Blend everything together.
Tofu cottage cheese
1 cup Tofu, 1/2 to 1 cup chives (or 1 finely chopped onion), 1 clove garlic (optional), sea salt, 1/2 cup
Vegan Mayonnaise.
Mash tofu and mix with all other ingredients.
Vegan Carrot Cake
2 cups 100% whole wheat flour, 3 sliced bananas, 2 sliced apples, 1/4 cup brown sugar, 3 cups shredded
carrots, 1/2 cup orange juice, 1/2 cup dates or golden raisins, 1/2 cup shredded (unsweetened) coconut,
1/4 cup of cold pressed oil, 1/2 tsp of salt.
Mix all ingredients well (if the mixture is too dry you can add some plant-based milk or more orange
juice), grease a large pan with oil. Put the batter into pan. Bake for about until knife/toothpick comes out
clean when inserted in the center. Let it cool down before topping it with shredded (unsweetened) coconut
(or soaked and chopped walnuts), and any healthy sweet cream or sauce listed here.
Millet Cashew Cream
1 cup dried millet, 2 cups hot water, 1/2 cup raw cashews, 1 small carrot, 2 tsp lemon juice, 1 tsp agar, 1
tsp sea salt.
Boil millet and other ingredients except cashew nuts and lemon juice, in a pressure cooker. When done,
add 1 tsp of agar mixed in 1/4 cup of cold water, and boil for a further 5 minutes. After boiling let it cool
down. Place it in a blender adding cashew nuts and lemon juice. Blend until smooth and creamy texture.
Breakfast Fruit Salad
1/2 cup seedless grapes, 2 kiwi fruits (sliced), 1 sliced apple, 1 sliced banana.
Mix all ingredients together and serve with a porridge or crisp breads, and Millet Cashew Cream or other
sweet dishes.
Carob Custard
1/2 cup corn-flour, 1/4 cup carob powder, 1/2 cup cashew or pecan nuts, 4 cups filtered water, 1/4 cup
honey, 1/2 tsp sea salt, 1/2 cup raisins.
Blend ingredients together until smooth. Heat until thick, stirring constantly. Pour into cups, sprinkle with
coconut, top with fruits and nut pieces.
Blueberry Nut Oatmeal
1 cup rolled oats, 1 cup fresh or frozen blueberries, 1 cup water, 1 cup grated apple, 1 tablespoon ground
flax seeds, 7 chopped cashew nuts, 1/4 cup raisins or dates, 1 sliced banana.
Boil oats, cool down, and add other ingredients.
Tomato and Seed Dressing
4 tomatoes, 1/2 cup of sunflower seeds, 1 clove garlic, 2 tbsp lemon juice, 1 small onion, 1/2 tsp oregano
or basil, sea salt.
Blend together all ingredients together in a blender.
Serve with lentil or chickpeas spreads, vegetables, salad or pasta.
Polish vegan bigos (A delicious sauerkraut, cabbage and mushroom stew)
1 head green chopped cabbage, 5 cups drained sauerkraut, 1 can or 10 tablespoons of tomato paste, 1 or 2
cups Pieces of Soya protein or Baked Tofu, 5 cups water, 5 bay leaves, 2 raw organic coconut oil, 6 cups
chopped onions, 5 cups chopped Crimini (Baby Bella or brown) mushrooms, 1 whole head of minced
garlic, 2 teaspoons Celtic, pink or sea salt, 3 teaspoons dried marjoram, 7 juniper berries 2 teaspoons
paprika, 1 teaspoon cayenne pepper.
Place chopped cabbage into a large pot or slow cooker, add water and bay leaves.
Bring to a boil, then reduce heat and allow to simmer gently.
Heat coconut oil, add the chopped onions, mushrooms, garlic, and salt and fry for 5 minutes.
Turn off heat and add marjoram and paprika.
Add chopped cabbage, pieces of soya protein (or pieces of fried or baked Tofu), juniper berries and stir.
Once the cabbage is tender add sauerkraut and tomato paste and stir well until all ingredients are
thoroughly combined.
Continue to simmer over low heat for about 30 - 60 minutes or longer.
Add salt.
Slawomir Gromadzki
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