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How to get into the
Your 8 Step Guide to Health and Wellbeing
By Barbara Bourke, Nutritionist, (Adv. Dip. Of Nutrition)
"The Constant, Conscious Pursuit of Living Life to
its Fullest Potential."
1) Foreword______________________________________ 3 to 5
2) Introduction___________________________________ 6 to 8
3) Weight loss___________________________________ 9 to 15
A Healthy Weight is the Cornerstone to Wellness
4) Water_________________________________________ 16 to 23
Water….The Liquid of Life
5) Elimination___________________________________ 24 to 33
Health and Disease Starts in the Digestive Tract
6) Liver Support and Detox____________________ 34 to 38
The Major Organ of detoxification
7) Lifestyle Choices_____________________________39 to 45
You can Change your Life…when you Change your Mind
8) Nutrition_____________________________________ 46 to 51
Do you Eat to Live or Live to Eat?
9) Exercise______________________________________ 52 to 59
Is at the Heart of Good Health
10) Supplements_______________________________ 60 to 77
Enhance the Value of our Daily Food
11) Stress, Serenity, Spirit____________________ 78 to 89
The Missing Link to Wellness
12) Conclusion__________________________________ 90 to 91
13) Websites URL's_____________________________92 to 95
14) Copyright and Disclimer___________________96
Chapter 1
We are living in an age where information is only a click
away. With so many people having access to the internet it
is easy today to be enlightened on many subjects including
diet and weight loss, fitness, health, wellbeing and selfimprovement.
I was curious to see how many people worldwide searched
for wellness on the internet. At the time of writing I
“googled” the word “wellness” and found around 96,500.000
websites related to wellness. Statistics showed, that on an
average, the global monthly search volume for the keyword
“wellness” was around 5,000.000
This would mean that every month over 5,000.000 people
worldwide use the keyword “wellness” in their search to find
information or products to improve their health and
wellbeing. (Google search engine results only).
You can see with around 96,500.000 websites advertising all
aspects of wellness the “surfer”, literally and figuratively
speaking, has as array of choices right at their finger tips.
Internet, books, magazines, e-books….. Information overload
comes to mind and with so much advice available it can
become a little confusing. It is important to get it right,
especially when it comes to your health and wellbeing.
So why should you trust me? How is this e-book different
from others? To be honest I don’t know, as most of them I
have not read. However, I can assure you that the
information contained within these pages is the result of 40
years of personal and professional experience. I have
traveled the path of trial and error and learned many
lessons, at times the hard way.
With this e-book and the 8 step guide, I am committed to
making your search for wellness as easy as possible.
As a young woman I did not have a clue about nutrition. I did
not know the difference between carbohydrates, proteins or
fats , never mind vitamins, minerals or trace elements; those
where foreign words to me. Then again, we all have to start
My first introduction to exercise came through a dear friend
of mine, way back in 1977, who was a great believer in
weight training. This was my starting point and everything
happened from there.
This took me into the world of exercise so much so that I
owned and managed my own fitness centre, competed in
several body building competitions and even achieved a 2nd
prize trophy. From there on the health bug never left me. I
spent all my time reading and improving my knowledge
about health and wellbeing. Along the way I met many
fascinating people, eagerly learning and absorbing new
After years of self-taught knowledge I finally studied for my
nutrition diploma and after completion opened my own
practice in 2006.
To make a long story short, my journey into health and
wellness started way back then and here I am today writing
this e-book and passing on my knowledge.
As long as we are alive, we learn. Every day there is
something new, but what we do and how we use new
information is up to us. I know I will be learning until I die as
it is an important tool to keep the mind active and the body
healthy. Gaining knowledge is one step, putting it into action
is another. With this book you can do both….LEARN AND
I felt it was necessary to tell you a little bit about myself and
how I started. It might be of help to you knowing what I am
writing about is mostly because I have done it, lived it and I
have learned from it.
It is not about me - it is about how I can help YOU to achieve
the best YOU can be. Will it be easy, probably not? It comes
Anything worthwhile doing is worth doing well.
When it comes to your health and wellbeing it is definitely
worth doing well.
Congratulations! You have already taken a huge step by
purchasing this e-book. Now continue on your journey into
health and travel the road to wellness. I am here to help you.
Before we go to the next Chapter let me
point out that all the websites mentioned in
this e book are compiled in Chapter 13
"Website URL's" at end of this e book. This
will make it easier for you to find them
again for additional reading.
Chapter 2
Let me explain first why I called this e-book
“How to get into the Wellness Zone”
Your 8 Step Guide to Health and Wellbeing.
To achieve total Wellness - to get into the “Wellness Zone”
an. holistic approach is essential, encompassing the body,
mind and spirit. True, a large part of this e-book is dedicated
to the body, as this is my field of expertise. However, we
know that one is not exclusive to the other and we need to
deal with the totality of our being to attain lasting health.
I have given the title a lot of thought. I found guidance on
how to compile this e book by associating each letter with a
health subject.
So I decided to use the letters in W-E-L-L-N-E-S-S for its
W= Weight Loss/Water and Hydration
E = Elimination/detoxification
L = Liver Support/Detox
L = Lifestyle Changes
N = Nutrition
E = Exercise
S = Supplements
S = Stress, Serenity, Sprit
As you can see there are 8 letters in the word WELLNESS
and those are our 8 steps.
So there you have it. Those are the subjects we will discuss
and I am sure they will guide you along your path to
improved health and wellbeing.
Let's have a look at the number 8. What are the properties of
this number? What is its symbolism and meaning? A few are
listed here.
In Chinese culture the number 8 reflects good fortune,
prosperity, success, happiness and joy.
In Buddhism the number 8 is seen in the lotus flower
with its 8 petals.
In mathematics the symbol of the infinity is represented
by an 8 laid down.
It expresses the totality of the universe and the
beginning of new life.
It also represents determination, continuation, and
We have to agree that determination, repetition and
continuation is required in order to succeed what ever the
goals might be.
It looks like we are in good hands in choosing the number 8
as our guide in successfully reaching our health and wellness
I asked myself – “Health and Wellness”- is there a difference
between those two words? Does health mean the same as
I found the following on the internet:
Health and wellness are not synonyms. Health refers
simply to a physical body being free from diseases, but
wellness is an overall balance of your physical, social,
spiritual, emotional, intellectual, environmental, and
occupational well-being. Wellness is a lifestyle and is
not an end to be achieved. Wellness means that one
strives for balance throughout his whole life. On the
other hand, health would be that a person wants to lose
weight and lower blood pressure. Once he does this, he
is considered healthy. Health is a goal one can acheive
while wellness is a dynamic concept that continues for
a lifetime.
If you should be interested in other explanations see:
I am not saying that the writing in this e-book will magically
make all your health concerns disappear. However, with the
help of this e-book and your commitment, it will guide you in
the right direction.
Should you be on medication you must never ever take
yourself off them without the consent of your doctor?
Are you ready? Let’s get started on our journey to
Our fist stop is “W” for Weight loss as well as
I will not address specific diseases, chronic or
degenerative disorders in this e-book. It is a general
guide on how you could achieve wellness and stay
well. There is some in depth alternative self-help
information for those people who are interested. You
will find such a website (with all the other websites) at
the end of this e book.
Alternatively see a competent health practitioner if
you need more comprehensive advice for your specific
Chapter 3
“W”= Weight loss
A Healthy Weight is the
Cornerstone to Wellness
eight loss and water/hydration need to share the
spotlight as both are very important to health and
We must understand that a healthy weight is a significant
part in feeling and being well. Why should we aspire to be in
a healthy weight range?
Obesity increases the risk of…
Heart disease
Type 2 diabetes
Some cancers
Birth defects
Early death
If the above are not good enough reasons to lose those extra
kilos here are some more:
Looking good means feeling great and it is empowering
It can improve energy levels
It will promote healthy aging
Lowers your blood sugar
Reduces cardiovascular risk
Reduces the risk of developing diabetes
Improves sex life and fertility
And it fun seeing those pounds melt away
Where do you carry your excess fat? Around the hips and
thighs, or around the waist and upper body?
Excess fat in either place generally spells trouble.
A fat deposit in the lower body (gynecoid type) is often
harder to shed. Estrogen and progesterone are the dominant
hormones. After menopause estrogen and progesterone
levels decrease and this often promotes upper fat
distribution in woman.
A high blood level of testosterone generally encourages fat
deposits around the waist and upper body (android type).
This relates to an increased danger of cardiovascular
diseases, type 2 diabetes and hypertension.
Why is this so? Abdominal fat goes straight to the liver
before being circulated to the muscles. This interferes with
the clearing of insulin form the blood stream as well as
altering the metabolism of lipoproteins, which could cause
cholesterol problems. If you are in this category read about
syndrome X also called metabolic syndrome.
The PowerPoint presentation on Weight loss has more
A healthy weight zone is important, but it needs to be looked
at in combination with your frame size. How much of your
body weight is fat and how much is lean body mass is
another important aspect. The body mass index (BMI)
compares a person’s weight to height - it does not measure
the percentage of body fat. The waist to hip ratio will tell you
what body shape you have, either pear or apple shape.
With the below websites you can have some fun calculating
and finding out what it all means to you.
Convert inches to centimeters -- 1 inch = 2.54 cm
Convert kg to pounds -- 1 kg = 2.2 pounds
To calculate your healthy weight zone
To calculate your frame size.
To calculate your lean body mass
US Navy formula to calculate how much fat you are carrying
YMCA formula to calculate how much fat you are carrying
Calculate your body mass index
What is your body shape?
You have just read why a healthy weight zone is important
for your health and wellbeing. Now you probably want to
know the how to achieve this.
For this I would recommend you watch my
Weight loss PowerPoint presentation.
Nonetheless, I would like to discuss diets here for a moment.
The meaning of the word diet (from the Collins Dictionary)
“The food that a person or animal regularly eats, or a
special allowance or selection of food to control weight
for health reasons”.
“Diet” is not a dirty word, it is all about perception. Let’s
make yours a positive one. Losing weight is not about
starving yourself. It is all about eating smarter and healthier.
Sure, there are some rules we need to follow and some
restrictions are indeed necessary. Eating the wrong foods
and too much of it is the most likely reason of weight gain in
the first place. True, some medications, low thyroid function,
stress and a hormonal imbalance can have an impact on
weight gain. Having said that do not make it an excuse,
because more often than not it is simply a matter of eating
too much food and the wrong kind of food.
Have a look at the plan below.
Here are some simple eating guidelines.
Every mouthful of food in excess of your requirements
acts as a poison to the system.
Stop eating before you are totally satisfied, because it
takes some time for your stomach to receive the signal
of fullness from your brain.
Eat most of your concentrated starchy carbohydrates at
For a quick start weight loss cut out all starches and
The smallest meal of the day should be the evening
meal, because the digestive powers are at the lowest
level in the evening. Therefore a considerable amount
of the food eaten at this time will be stored as fat in the
Drink the correct amount of water - 30 ml for each kg of
body weight (more in hot weather or when exercising)
Exercise is important.
Reduce your stress or how you react to stress if you
want to lose weight.
Have a plan - get support and think health rather than
weight loss.
If you already have a favorite weight loss program go right
ahead. The main objective is to lose weight the healthy way no crash diets - and I am not very fond of diet shakes as a
meal replacement, as it does not teach you to eat healthily.
A protein shake as a snack is great. If you should decide to
go on one of those meal replacement diets, then only use
them for a short time as a “kick start”.
I will introduce two diet programs to you. One is a very
effective "ketogenic" carbohydrate (starches) restricted
healthy diet and the other is called the “Exchange System”.
You can try either of them, but do not mix them. Only one
system at the time or it will not work.
The weight loss program I mostly use in my clinic is called
the "Keto System" see Within Australia
the Keto System is a practitioner line weight loss program
and you need to see a Naturopath or other certified Health
Practitioner if you would like to purchase the supplements
mentioned in the Keto System Booklet. Alternatively you can
order them through my clinic by going to A login
password is required to access this supplement webpage.
This webpage is only available to you as a Member of the
"Wellness Club".
I will explain this and alternate options of supplements in the
"Your 8 Steps Guide to Health and Wellbeing" Manual.
The Exchange System is one of my earlier weight loss plans I
used in my practice and at times I still do.
While studying nutrition I learned about the Exchange
System in the text book “Perspectives in Nutrition (fifth
edition) by Gordon Wardlaw and Margaret Kessle.
The exchange system was originally developed to help
people with diabetes and other chronic illnesses.
It works by way of choosing a number of foods from the
different recommended food groups. This can be adjusted to
suit the individual and the choice amount of calorie intake.
With some minor modifications (mainly by eliminating cakes
and other sweets) I used the exchange system and its
structure for my weight loss program.
If you like to find out more about this system Google the
words exchange diet system.
You have the choice of either program. The "Keto System"
and the "Exchange System" (both are part of your download
If you have time why not try these calculation and see how
you fare.
How much fat are you carrying? Find out if you are in the
healthy range. This calculator is based on the U.S. Navy
How much fat are you carrying? Find out if you are in the
healthy range. This calculator is based on the YMCA formula.
Do you have more mass than your heart can handle?
Calculate how many calories your body needs to burn to
function properly.
Use this tool to determine your healthiest weight.
This calculator uses standard tables to calculate your frame
Increasing your lean mass while reducing your fats is the key
to looking great.
Do you have a higher risk of heart disease because of your
Chapter 4
“W”= Water and Hydration
Water…The Liquid of Life.
ater is imperative to life. Next to oxygen it is the most
important substance for sustaining life.
Without oxygen it is estimated that it takes about 3 to 4
minutes before brain cells start to die. For each minute
your brain does not receive oxygen, your chances of
living get reduced by 10%
Without water you my last about 3 days, if you're lucky.
Without food you can stay alive much longer.
Apparently prisoners of war have survived 2 months
without food. Generally 2 weeks would be about the
maximum survival range. Obviously, the more your
weigh the more you have to give. This might be one
positive aspect of excess weight.
This shows us how important water is not only for health but
more importantly, for our survival.
But what should we drink? Coffee, tea, wine, beer, soft drinks
all can add to your daily fluid intake, but are those good
choices? Coffee and alcohol will actually dehydrate your
body. Therefore, I need to stress the point that when I am
speaking of fluid intake, I mean clean, pure, unadulterated
and fresh water.
Before we go into what kind of water is best, let’s have a
look at what functions water performs within our body.
60 to 70 % of our body weight is water - about 40 liters.
Lean tissue mass contains 73% of water, adipose tissue
about 20%
Water carries nutrients into the cells and toxins out
Is a solvent for many chemical compounds and a
Is a medium where many chemical reactions can occur
Contributes to temperature regulation
2/3 is intracellular fluid 1/3 extracellular fluid
Under normal conditions we need about 30 ml of water
for every kg of body weight
Your body will be better hydrated if your muscle mass is
Now that you have got an idea why we need water, let's talk
about what kind of water. Not all water is the same.
Most of us might know that our tap water is not the best,
with all the added chemicals. Water should be free of water
born disease, but this is not always the case either. Drinking
tap water is like drinking a chemical cocktail.
Some of the below website information is rather technical. It
is just to demonstrate that it is hard to find a good healthy
source of fresh clean water.
The World Health Organization (WHO) website has all the
information you ever want to know about chemical hazards
in drinking water.
What about bottled water? In the USA the FDA is responsible
for bottled water safety.
Even when bottled waters are covered by the FDA's
rules, they are subject to less rigorous testing and
purity standards than those which apply to city tap
water. or see
Bottled water is not included in “The Australian Drinking
Water Guidelines” these are regulated by The Australia New
Zealand Food Authority (FSANZ).
The (FSANZ) sets the minimum standards for all types of
bottled water. These regulations are set out in the Food
Standards Code.
The primary Standard is 2.6.2 "Non-alcoholic Beverages &
Brewed Soft Drinks",
Labeling and Other Information Requirements (Standard
Contaminants and Residues (Standard 1.4),
Other regulation also include microbiological and processing
Requirements and the Food Safety regulations.
The Australasian Bottled Water Institute (ABWA) has there
own code of practice as well and you can have a look at their
Looking at the above, apparently stringent regulations, there
is still a lot of room for error. Read this information about
“Bottled Water Pure Drink or Pure Hype” from the “Natural
Resource Defense Council”
Who and what do you believe? Maybe bottled water is not
what the manufacturer would like us to believe. Don’t forget
it is a million dollar industry and a lot of money is being
made. In addition all those empty plastic bottles will add to
global pollution.
So tap water and bottled water are not living up to being a
safe and healthy choice when it comes to our daily water.
Where do we go from here?
Which kind of water should we drink?
There are many water purification systems on the market
and many claims are being made. My belief is that a good
filter should not only remove contaminants like bacteria,
viruses, arsenic, pharmaceutical drugs, hard metals and
radioactive material etc. but hard inorganic minerals as well.
I have even heard of organic water. What is organic water?
People who write this do not know their basic chemistry and
are just trying to cash in on the health trend “organic”. Clean
fresh water is just H2O nothing else. Consisting of 2 parts
hydrogen and 1 parts of oxygen, this is pure water. And it
does not contain a carbon molecule therefore, in the
chemical sense, it cannot be called organic. Organic in
agricultural it means growing produce without chemical
fertilizers and poisonous sprays. Where does organic water
fit in?
Samuel Taylor Coleridge said:
“Water, water everywhere and not a drop to drink”
HARD WATER: is high in minerals, in an inorganic form and
other impurities. They can accumulate in and between the
cells and precipitate conditions like arthritis, kidney and
gallbladder stones, hardening of the arteries, elevated
cholesterol levels, constipation and many others. Basically
all bottled water is hard water. We need to get minerals in
an organic and colloidal form from our food or as a colloidal
mineral supplement made from plant sources. All in nature
works harmoniously and the plants prepare the earth
elements for man, by converting inorganic mineral into its
organic form. If this was not so we could just ingest our
minerals directly from the earth and not from food. (Ref 1)
BOILED WATER: It does kill bacteria, but this causes it own
problem. Dead bacteria accumulate in the water and this can
cause further bacterial growth. It does not however, remove
the hard inorganic minerals.
RAIN WATER: is soft water meaning low in minerals. This
would be the best choice of water, if it was not for the
pollution in the air. As the water falls back down to earth it
also collects all those impurities making rain water not such
a great choice. On the other hand rain water will also pick up
minute amounts of ionic mineral elements from the air, this
being a positive aspect of rain water.
FILTERED WATER: There are many filters on the market, but
generally filters tend to take out heavy solid substances, but
do not remove bacterial and viruses and inorganic minerals.
Decaying matter on the bottom of the filter can provide the
soil for further growth.
DE-IONISED WATER: a resin bed used in this process of
purification can become a breeding ground for bacteria and
viruses. It does take out the inorganic minerals.
ALKALINE WATER: at the time of writing “alkaline water” is
still a buzz word. Alkaline water is supposed to be the best
as it alkalizes the body. Because of our lifestyle and a
westernized diet many individuals today have a rather acidic
system, but drinking alkaline water alone will not reverse
this (read more about alkalizing in the "Lifestyle" chapter).
You can make alkaline water by just adding some sodium
bicarbonate or potassium citrate. However, making alkaline
water through water ionization or electrolysis is different to
the above mentioned method. Alkaline water is produced as
water passes through membranes, separating the acid
element from the alkaline - Alkaline water produced this way
is high in antioxidants. The acid water produced through this
process can then be used as an antibacterial cleaner for
external uses. Those alkaline water purification units are
very expensive and the ongoing cost of filters also needs to
be taken into account.
(Ref: "The Ionic Body" by Dr. Douglas Jesse)
DISTILLED WATER: is odorless, colourless and tasteless.
Reverse osmosis is great as well, however, a lot of water is
lost in the process of osmosis. Dr Allen E. Banik in his book
“The Choice Is Clear” writes:
In nature distillation happens continuously. In nature,
water in evaporation is so fine that your eyes cannot
perceive it and it is drawn up into the clouds. Then it
falls as rain keeping the earth form being parched and
The water distillation process copies nature.
As water reaches boiling point it removes all solids, which
are left behind in the stainless steel bowl. The steam cools
and the pure water drips back into a storage container. The
electricity cost is minimal with about 7 cents for one liter of
distilled water.
I have been drinking distilled water since 1996 and I am not
about to change. I have not had any ill health drinking
distilled water and neither have any of my family and friends
who love it and been drinking distilled water for many years
as well.
I have heard the arguments about distilled water being dead
water, mineral deficient, it rots your teeth, and probably
some other misconceptions. I believe they are all persistent
myths and misleading. What about leaching minerals out of
the cells? Minerals once absorbed, become part of the cell
structure and cannot be drawn out again and make you
mineral deficient.
What distilled water can do however is to draw lodged
minerals out form between the cells. The job of water is to
carry those dislodged mineral and other toxins and remove
them from our blood and carry nutrients into the cells. If
water already contains any kind of solids might they be
inorganic minerals, chemicals or pollutants, then it has lost
some of it ability to do so. Water is called the universal
solvent. This capacity of water is important in protecting the
body from many age related conditions like arthritis, kidney
and gallbladder stones, hardening of the arteries,
cholesterol, constipation and probably others.
Pure water needs to be just that - H20. To energize water
pour the water in a glass jar, close the lid shake it hard for a
minute or two, then leave it sitting in the sun for a few hours.
The shaking will help release the oxygen and the sun will do
the energizing. To re-mineralize your pure water just add
some colloidal plant minerals. Fill up a bottle with water, add
the plant minerals and drink your mineralized water
throughout the day (more information on minerals or download the e book by Judie
Barbour "Organic Plant Derived Minerals….My Story
One word about the pH of distilled water. It might be a
perfect pH, but only for a short time. When exposed to the
environment it absorbs pollutants from its surroundings and
becomes slightly more acidic. I have tested different kinds of
water with a pH meter and distilled water is still in a good pH
range, much better than most bottle or tap water. However,
any water treated with an alkalizer will change the pH.
Minerals are important for maintaining body functions. A big
misconception is the belief that water counts as part of our
daily intake for minerals. In reality we would need to drink a
truckload of water in order to receive a substantial amount
of minerals.
I also believe that minerals in water are not very easily
absorbed anyway and not balanced in their composition,
often too high in calcium and sodium for example. Calcium
and other elements can actually lodge itself between the
cells and if not eliminated properly, can be part of
calcification problems as we age. You might have heard that
people drinking hard water (high in minerals) have fewer
heart problems. Well, I don’t know if I believe this. I believe
it to be the opposite and I would rather get my minerals from
other sources, in an organic form.
Water as a carrier of mineral for plants is important. Plants
use minerals from water and soil to convert them, through
the process of chelation, rendering them into the organic
You can find an interesting article at this website:
My last word about water is fluoridation. It is a health hazard
in more ways than one. See for more
information. One very nasty health hazard is that fluoride is
displacing iodine in the body and is highly damaging to the
thyroid gland. Many people are already iodine deficient see or see to purchase Dr.
Brownstein’s book or DVD.
For more information on pure water and the book “The
Choice is Clear” by Dr. Allen E. Banks can be found on this
Chapter 5
“E”= Elimination
Health and Disease Starts in
the Digestive Tract
limination, detoxification, cleansing and purification are
all words used for the process of removing toxins from
our body. We all have heard the saying “You are what you
eat”. However, we need to broaden this saying to:
“You are what you eat, you are what you assimilate,
you are what you eliminate and you become what you
Our bodies can become polluted, but what about our minds?
Our way of thinking plays a significant part in overall
happiness and wellbeing. Pollute the mind with greed,
jealousy, judgments, nastiness and many other negative
thoughts and sooner or later this might reflect in physical
health as well. Make sure you are not littering your mind
with negativity; instead try to be the best you can be.
In a perfect world, eating a perfect diet and leading a perfect
lifestyle, the need for detoxification and cleansing would
probably not arise. Detoxification happens naturally in
healthy bodies, but it can only occur when we stop and
break the cycle of re-intoxication. Eating healthier foods
including lots of fresh vegetable and some fruit, using less
toxic products around the house and for personal hygiene,
drinking cleaner water without chemicals and exercising in
fresh air, will all help. We will address all of these and more
in this e book.
However, we do not live in a perfect world and as hard as we
might try to live a healthy life, cleansing our body once in a
while is imperative.
Our liver metabolizes and breaks down toxins, making them
more water soluble for excretion. Toxins are carried by the
blood stream and lymphatic system to the organs of
elimination - the kidneys, the bowel, the lungs and the skin.
What if the liver and the organs of elimination are overburdened with excess toxins? Our body knows best and in its
infinite wisdom will store an excess of toxins where it can do
the least harm. Where do we store toxins; mostly in our fat
tissue. This is the reason why we sometimes can feel unwell
when we lose weight. Fat released form the fat cell carry
with them the stored toxins and both are dumped into the
blood stream.
Toxins stored in our body as well as the release from fat
tissue can provoke symptoms like:
Muscle aches and pain
extra mucus production
A coated tongue
flu-like symptoms
constipation and/or diarrhea
loss of energy
Toxins are produced within our body through the process of
metabolism including chemicals and hormones as well as
microorganisms like viruses, bacteria, and fungus and their
by-products. External toxins we receive from our
environment, our diet and lifestyle. See figure 1
From "Metagenics" detox booklet
What is the correct and healthy way to rid the body of
excess waste products? There are certain rules which make
detoxing more successful. The first course of action is the
bowel. A clean bowel means less stress on the liver. If we do
not clean the bowel first and move right on to a liver cleanse
then part of the rubbish from our bowel will be reabsorbed
back into the blood stream and back again to the liver.
Often, after a bowel cleanse, the liver can take care of itself
as the burden from re-pollution from the bowel has be lifted.
During a cleanse:
Drink plenty of water to help your kidney and bowel
Eat a healthy nutrient rich diet including raw foods and
plenty of fibre for the bowels and nutrients to support
the liver.
Reduce stress and get plenty of rest and sleep
If necessary you might need some digestive enzymes to
help the breakdown and assimilation of food.
See the detox phase of this wellness program as a
positive adventure, helping your body to clean and heal
Remove or Weed Phase: A "purge" is a great way to start
your bowel cleanse, as it will eliminate some of the build up
in the digestive tract. An Aloe Vera drink or herbs like
cascara and Senna or magnesium sulphate (Epsom salt) all
help. Epsom salt is not recommended for people with
impaired kidney function. Epsom Salt or magnesium
sulphate is not very well absorbed from the digestive tract
(therefore you cannot overdose on magnesium). This is the
reason why it is so great for flushing out the intestines. The
magnesium sulphate works as a laxative, usually within
hours, rather than having to wait over night. Epsom salt is
recommended for the purge.
You will be guided through a thorough bowel cleanse in the
"Your 8 Step Guide to Health and Wellbeing" Manual.
An imbalance in the ratio between beneficial microorganisms
and detrimental microorganisms in the body is known as
Candida is yeast, which is normally found within our digestive tract
and is normal. However, when it changes into the fungal form it can
do damage to the walls of the digestive tract. As it bores itself into the
lining it releases poison and will cause damage, causing the leaky gut
syndrome. Once entered into the blood stream it will cause
widespread health problems. Candida is not our only problem.
Next: for
3 weeks
a high
of Lugol’s
Solution this and
throughout the digestive
will byproducts
destroy the cause
and other
tract and within the body.
Lugol’s is an iodine solution containing 10% potassium
iodide and 5% iodine. It was first developed by French
physician Dr. Jean Lugol in the 1820s, hence the name (more
about Lugol’s later). I believe it is one of the best Candida
eradicators there is. For our purpose of cleansing, it needs to
be taken in a high enough doses - 6 drops 4 times a day in a
little herb tea (away form anti-oxidants) or even in a little
milk, as this will disguise the taste. After 3 weeks on Lugol’s,
should you still have fungal or bacteria problems you could
try essential oils of oregano, clove, and thyme. Thrush in the
mouth can be dealt with by making a MMS solution and
swirling it around in your mouth for up to 20 minutes. The
procedure is explained in the handout with the product.
Next: Now that Lugol’s has killed off a large portion of
overgrowth it is time for herbs like Black walnut, Wormwood
and Olive leaf extract powder to do the rest. I prefer Olive
leave extract as it is a great immune system supporter and
cardiovascular health enhancer and a potent antioxidant as
well. The active ingredient in olive leaf is oleuropein.
The other option is MMS (Miracle Mineral Solution) acidified
with citric acid. It is over 200 times stronger than stabilized
oxygen preparations. However, it does not stay in the
digestive tract very long and gets absorbed readily into the
blood stream. That’s where its power and its strength lay, as
it is keeping the blood free of the nasties. You could say its
strength could also be called its weakness, as it kills off
quickly and nausea is a byproduct of taking MMS. Now an
improved method of oral absorption seems to eliminate this.
MMS is a potent killer of all kind of unfriendly
microorganisms known to man. For more information see
You have done the 3 weeks on Lugol's solution and maybe
another 2 weeks or so on a different parasite cleanse like
olive leave extract. What is next?
Renew Or Feed And Seed Phase: The human body,
consisting of about 1013 (10,000,000,000,000 or about ten
trillion) cells and carries about ten times as many
microorganisms in the intestine. The metabolic activities
performed by these bacteria resemble those of an organ,
leading some to liken gut bacteria to a "forgotten" organ.
You can see how important good gut bacteria are to our
health. Consequently, we need the pre and probiotics.
Prebiotics are the food for probiotics and the good bacteria.
They are important for the fermentation process within the
large intestine.
Nowadays we mostly get our probiotics as a dietary
supplement of live organisms. Probiotics consist of yeast or
bacteria, especially lactic acid bacteria. Naturally fermented
foods are lactic acid ferments and also help reestablish
healthy gut bacteria (we will discuss ferments later).
Taking probiotics is like sending an army into the battle
fields of your intestines to fight the army of bad bugs. It is a
war of the microorganisms so to speak. But these army guys
need food for strength; in come the prebiotics.
Bad bug, good bug. Let the good guys win
Typically, prebiotics are carbohydrates (such as oligosaccharides), but
the definition does not preclude non-carbohydrates. The most
prevalent forms of prebiotics are nutritionally classed as soluble fiber.
To some extent, many forms of dietary fiber exhibit some level of
prebiotic effect. With a diet
low in fibre we are not getting the food needed for healthy
microorganisms to grow and our microflora will become unbalanced.
Pre and probiotic work hand in hand. There is controversy on when it
is best to take a probiotic. I agree taking it with a meal. You can also
take it with your "Green" drink, as it contains some prebiotic naturally
(more about "Greens" later), especially if you take a powder.
The most important good bacteria are, the Lactobacillus
(also called lactic acid bacteria) family residing more in the
small intestine and the bifidobacteria family in the large
intestine. Together they look after the health of our
Therefore, I find it important to take a probiotic throughout
the whole duration of cleanse, not just in the feed and seed
phase. You might kill some of the good guys with the
methods of “weeding”, but many will survive.
Besides reestablishing the gut microflora with beneficial
microorganisms we also need to repair and renew the lining
of the digestive tract. This is important as it will seal and
heal. Glutamine and colostrum are great nutrients for doing
this job. Colostrum is very central for the health of the
immune and the digestive system. The Immune System
comprises all structures and processes that are involved in
defeating the attempts of environmental forces to overrun,
destroy or gain control of any part of the body. Did you know
that about 70% of our immune system is found in the
digestive tract? It is called GALT (Gut Associated Lymphoid
Tissue) and store T and B lymphoid tissue. Protecting and
supporting the immune system is obviously of paramount
The amino acid glutamine has widespread health benefits
throughout all body systems. It is a beneficial amino acid for
healing the lining of the digestive tract. Minerals like Zinc are
imperative as well.
What else is important for the health of the digestive
Make sure you are never constipated, this will add to
the burden of detoxification and increase compacted
matter along the walls of the bowel. Have enough fibre
with plenty of water for healthy microflora and bulk of
the stool (or you become constipated). When the diet
lacks bulk the colon (large bowel) narrows and its
contractions become more powerful. This increases the
pressure on its walls. Compacted matter does not
happen overnight it is a lifelong gradual buildup. This
can cause constipation, putrefaction, hardening crusts
that make the bowel wall inflexible, cause re-absorption
of gasses into the bloodstream, and can lead to
diverticulitis and other inflammatory bowel conditions
and bowel cancer.
A home enema once to twice a year or a professional
colon cleanse could be of great help as well.
The squatting position when having a bowel movement
will increase the efficiency of defecation, as it empties
the bowel more completely. A foot stool will help with
this, as it reflects the squatting position.
To find out your bowel transit time do the following:
o After a corn free period of at least one week, eat 2
tablespoons of corn kernels at any convenient
meal time. It can be frozen, tinned or off the cob
and can be prepared any way you like it as long as
you consume at least 2 tablespoons.
o Record the meal time on your calendar and
abstain eating any corn until the test is completed.
o Record bowel movement on your calendar and
note when there is any visible corn in the stool.
Continue to do this until there is no more corn
o Calculate the number of hours from the time you
consumed it until the time you last eliminated it.
o Normal time should be between 17 and 24 hours.
Slanted board exercises (page 34) will increase bowel
movement and encourages the repositioning of organs
back into their rightful place.
Correct breakdown and digestion of food is important
for a successful elimination/detox program.
Digestion starts in the mouth. Amylase is a
carbohydrate digesting enzyme found in the saliva,
therefore chew your food well and eat slowly.
For the breakdown of food in the stomach Hydrochloric
acid is needed for enzyme activation. The digestive
juices need to be extremely acidic with a pH ranging
between 1.5 to 3.5. Signs of possible hydrochloric acid
deficiency are: heartburn, indigestion, and discomfort
after eating, or food lying heavily in the stomach and
The food, now called chyme, needs to be alkalized.
Alkaline digestive juices form the pancreas and bile
from the gallbladder enters the duodenum to balance
the acidic chyme. Pancreatic Digestion continues in the
upper part of the small intestine the duodenum. Here
the partially degraded food combines with enzymes and
digestive juices from the pancreas, which also contains
a large amount of sodium bi-carbonate. If you do not
get enough enzymes from your food the pancreas will
need to produce them. This adds extra stress on the
Additional enzymes might not be needed with uncooked
food. We will discuss enzymes and digestion further in
the Supplement chapter.
Slanted Board exercises, stimulating the bowel.
Massaging with your fist or a tennis ball up the ascending, across
the transverse and down the descending colon will promote
additional stimulation to the bowel. Do this wile you are lying down
flat on the board or other hard surface. These exercises where first
recommended by Dr Bernard Jensen, who was a great natural
therapist and iridologist.
Chapter 6
"L"= Liver Support and
The Major Organ of Detoxification
The Speed Or Release Phase
his last phase is to enhance the livers ability to speed up
the release of toxins more effectively.
As I have stated before, the skin, bowels, lungs and kidneys
are the organs of elimination. However, the liver is the organ
of detoxification. The Liver is a complex organ and plays a
key role in metabolism. It participates in functions associated
with the Cardiovascular System, Digestive System and
Excretory System.
A healthy liver and proper liver function are imperative to
good health. Its role in digestion is the production of bile,
which is stored in the gallbladder and exported into the
With so many jobs to do day in day out, 24 hours a day, it
needs help and support more than ever. There are many
substances which are toxic to the liver and the liver might
need some help to detoxify itself.
Let's have a quick look on how the liver is accomplishing
such a complicated and important job as detoxification.
The liver's detoxification mechanism includes:
Filtration of the blood
Formation of bile
Phase 1 detoxification reactions
Phase 2 detoxification reactions
Filtration of the blood: Almost 2 liters of blood passes
through the liver every minute. When the liver is functioning
properly it can detoxify about 90 % of bacteria and other
toxins found in the blood. If the detoxification process is not
optimal those toxins and bacteria etc will be allowed back
into the general circulation.
Formation of bile: Each day the liver manufactures about
1 liter of bile. Bile released from the gallbladder can absorb
toxic substances to be eliminated through the digestive
Phase 1 detoxification process: This process occurs in
the liver itself. As the "unclean" blood enters the first lobe of
the liver an enzyme system called "cytochrome P450 (a
combination of about 50 different enzymes) activates and
begins a step by step breakdown of toxins. This system
either neutralizes, making it water soluble, and so rendering
toxins less harmful, or it breaks them down into an
intermediate form.
A shortage or slow action of the P450 enzymes causes a
build up of dangerous toxins within the liver, thus lessens
the livers detoxification ability. The activity of the
cytochrome P450 system can also be influenced by genetics.
The more efficient this system works the faster the liver can
break down toxins with less harm to the individual. Making
the phase 1 system working efficiently is only useful if the
phase 2 system is also working well. If this is not the case
and the phase 2 system fails to further breakdown those
toxins and eliminate them, accumulation in the second lobe
of the liver will result.
Phase 2 detoxification process: This process involves
what is called the "conjugation process". Enzymes in the
liver attach small chemicals to the toxins. There are
essentially six phase 2 detoxification pathways, depending
on which toxins need to be neutralized: glutathione
conjugation, amino acid conjugation, methylation, sulfation,
sulfoxidation, acetylation and glucuronidation. These
reactions are protective steps, turning them into less
harmful compounds and easier to be excrete through the
urine or bile.
We will have a closer look at nutrients and supplements later
on in the appropriate chapters.
So how can we make the job of detoxification easier
for our friend the liver?
First of all eat a healthy diet. Eliminate toxic producing
foods and drinks. A raw food fast without any proteins
or cooked foods for a few days will not only give the
digestive system a needed break, but will also reduce
the burden on the liver. Eating a raw food diet (we will
discus this in our nutrition chapter) will quickly help
eliminate the buildup of residue proteins and other
Drinking an adequate amount of water is important as
the kidneys are responsible for eliminating the toxic
waste products of protein in the form of urea like
Secondly, examine you lifestyle. Do you get enough
sleep? Do you take drugs or drink too much alcohol? Do
you handle chemicals a lot? Have you done a bowel
cleanse? How much stress do you have in your life?
If you have lot of meat and fats in the diet causing
digestive problems, then a liver/gallbladder flush might
be called for. This will be explained in the "Your 8 Step
Guide to Health and Wellbeing" Manual.
We have to finish our chapters on detox with a few words
about the gallbladder, as well as the kidneys, lungs and skin,
our other systems of detoxification and elimination.
The Gallbladder: Gallstones are collections of cholesterol,
bile pigment or a combination of the two, which can form in
the gallbladder or within the bile ducts of the liver.
Gallbladder action is controlled by the hormone
cholecystokinin, which contracts the gallbladder and forces
bile into the common bile duct. When stones form in the
gallbladder and become large enough to become lodged in
the bile duct inflammation of the gallbladder (cholecystitis)
can occur. If a stone gets imbedded in the pancreas duct it
can cause inflammation of the pancreas (pancreatitis). This
obstruction is not only bad for the organs itself, but it also
hinders the bile and/or digestive juices form the pancreas
entering the small intestine. This causes an array of
digestive problems. A blockage of the bile to the intestine
can also cause a rise of bilirubin in the blood, resulting in
jaundice (since the bilirubin can't escape into the bile for
If gallbladder stones in the gallbladder cause problems
frequently, medical doctors suggest a removal of the
gallbladder. This in itself can cause many health problems
after surgery, as fat digestion is often insufficient.
You can read about a "Gallbladder Flush" at the end of the
"Your 8 Step Guide to Health and Wellbeing" Manual.
The Kidneys: Our liver makes toxins more water soluble and
the kidneys filter the blood of those toxins. The Kidneys have
many functions including maintaining fluid, electrolyte and
pH balance of our blood. How we can help our kidneys is by
making sure our colon is clean and the liver's detoxing
system is working efficiently. Another very important step
we must take is alkalizing our body. Eating enough greens,
some fruit, raw and steamed vegetables will get you on the
right track. Greens like Wheat and Barley grass, Spirulina,
Chlorella and Alfalfa are great alkalizers, as well as
Potassium citrate and Sodium bicarbonate. Drinking plenty
of fresh clean water is imperative.
The Lungs: We might not always have a choice of the air we
breathe, but we do have a choice by not adding to the
pollution through smoking. Deep breathing and exercise will
help with clearing the lungs. If we have the opportunity to go
up in the mountains or breathe fresh sea air we are doing
our lungs a big favour.
The Skin: The skin is an important elimination organ.
Through sweating we can eliminate a good amount of toxins.
Saunas and steam rooms are notable for removing toxins. In
addition, dry skin brushing assists with blood circulation,
bringing blood and toxins closer to the surface. This process
aids the removal of death skin cells, making it easier for the
skin to breathe. Make sure your skin is dry (best before your
shower) and brush towards the heart. A hot and cold shower
at the end will also improve circulation to the skin.
For the benefits of skin brushing see
Be aware that any detox program can produce symptoms like dull
headaches, some nausea or flu-like symptoms. These might last several
days, but will subside. Make sure you drink plenty of water and rest and
relax if necessary. If symptoms are too severe, lower the dose of the
detox/elimination supplements and work yourself up to the recommended
dose slowly again.
Chapter 7
"L"=Lifestyle Choices
You Can Change Your Life…
When You Change Your Mind
ctually, this whole e book is all about lifestyle choices
and lifestyle changes. Ask yourself if your lifestyle
choices are beneficial to your health or might they lead to
disease? What do I need to change? Lose weight, drink more
water, eat healthier food, reduce alcohol intake, stop
smoking, reduce stress, exercise more etc? We all can find
areas of our lives which we are able to improve. By just
making one positive change at a time we are taking steps to
a healthier future. Of course there are no guarantees in life,
but perhaps we have a much better chance to protect
ourselves against chronic diseases.
There is a rapid rise in non-infectious disease globally. Since
1998 alone, non-infectious diseases are estimated to have
contributed to almost 60% of deaths in the world and 43% of
the global burden of disease. It is obvious an increase like
this is detrimental to the health of the human race, but is
also burden to our social and economical wellbeing as well.
Our own health, as well as the health of a nation starts with
the individual. We can rise to this challenge and we can
make a difference. By adapting a healthier lifestyle we are
not only helping ourselves, but being part of a healthier
nation and contributing to the decrease of the social and
economical load and the cost of healthcare.
Four of the most prominent non-infectious diseases are
linked by common preventable risk factors related to
lifestyle. These are cardiovascular disease, cancer, chronic
obstructive pulmonary disease and diabetes. The risk factors
involved are tobacco use, unhealthy diet and physical
Coronary heart disease affects 1 in 2 men and 1 in 3
Stroke affects 1 in 6 of all Australians.
Cancer affects 1 in 3 men and 1 in 4 women.
Osteoporosis affects 1 in 2 women and 1 in 3 men.
Adult-onset-diabetes affects 1 in 13 men and 1 in 15
Wrong lifestyle choices will lead to an acidic body and
declining health
To protect ourselves and offset the onslaught of chronic
disease alkalizing and balancing our pH is elementary and
quite possibly the missing link to better health and
I was going to write about alkalizing our body in the
"Nutritional" chapter. But then I came to think that laying the
blame on only the food we eat would not paint the whole
Sure an excess of acidic forming food is a large part of the
problem, but stress, breathing polluted air, and drinking
chemical laden water is also part of this predicament.
Negative thought patterns and emotions, unhappiness,
greed, blame, guilt, being judgmental, jealousy, hate or any
burden in your life, might it be physical, mental or emotional,
will also add up to increased acid production.
Therefore, it is imperative to balance excess acidity by
alkalizing our body and make lifestyle changes.
What is pH and acid/alkaline balance?
A vital aspect to wellness is the importance of pH (Potential
of hydrogen) balance, the measure of the acidity or alkalinity
of a solution. Our body contains approximately 70 % water,
measuring the pH of our body fluids can give us a good
indication of the working of our internal environment.
There is no conflicting information about what the pH of the
blood should be. On the other hand, the pH of the urine and
saliva is not as clean cut, many people have different
opinions. And there are different ways and opinions on how
to alkalize the body as well.
I believe, that both the urine and saliva pH should be
between 6.3 and 6.8 (a pH of 7 is neutral). This is what I
learnt while studying "Ionictherapy" - a principle developed
by a Dr. Jessie in Australia, which is based on "The Biological
Theory of Ionisation" by Dr. Carey Reams.
This is a slightly acid state and it has been found that all
physiological functions within the body operate at optimal
efficiency at this pH level. Either way, too acid or alkaline,
will upset the internal homeostasis (balance, equilibrium) of
the body. Diseases flourish if the pH is unbalanced for a long
How does food affect our acid/alkaline balance?
When you eat a Big Mac with chips, maybe a piece of cake
with some ice cream and wash it all down with coffee, tea or
coca cola, the body will scream "help, help, give me some
alkalizers quickly to neutralize all this acid or I will be in
The body in its wisdom will release alkalizing minerals
(minerals "mop" up the acids and pass them out through the
urine), to counterbalance and reestablish homeostasis. Over
time this will make us mineral deficient. If the acid load is
too great then excess acids will also quickly be shuffled into
tissue, including fat tissue, (this will add to the toxic load in
tissue and cells) for storage, as well as being passed out
through the urine. These measures are necessary to keep
the pH of the blood in a narrow range between 7.35 to 7.45.
If the blood pH moves too far either side of this fine line, a
life threatening situation can occur.
Generally, eating less starches, sugars and unhealthy,
depleted and processed foods as well as reducing alcohol,
soft drinks, coffee and fast foods will keep us on a more even
Increasing your intake of green leafy vegetables and greens
like barley and wheat grass, alfalfa, spirulina and chlorella,
plant minerals, potassium citrate and sodium bicarbonate all
are helpful with alkalizing and balancing your pH.
Practicing some of the recommendation in the last chapter
about "Stress, Serenity and the Spirit" will be of benefit as
The emphasis is not only on alkalizing our body, but more
importantly achieving the correct pH balance. A balanced pH
(or as close as possible, as it might not be feasible to attain
and stay at the perfect pH) will ensure that all metabolic
functions run smoothly. A pH between 6.3 and 6.8 are the
magic numbers and your guide when monitoring your
However, if you have any kind of chronic health problems
you might need to alkalize your body longer and stay in a
higher alkaline range (above pH 7) for an extended time.
At times you might even have to go on a 60 to 80% alkaline
diet for a while if the pH is not shifting with the above
suggestions. However, a general health diet as
recommended in the "Your Guide to Wellness" booklet (one
of your bonus downloads) is good advice.
Don't be discouraged if you cannot achieve the perfect pH,
as this might not be possible. Your guide is your body, be
kind to it and learn to listen to its language. A feeling of
wellbeing, with less illness and symptoms, more energy and
a positive outlook on life are all signs your body will show
you as it journeys into better health. It might not happen
overnight, but alkalizing your body encourages wellbeing
and needs to be part of a holistic lifestyle changing program.
Below is a broad list of acid and alkaline forming foods. For a
more comprehensive list see
ACID FOODS: eggs, lentils, peas, cheese, all nuts except
almonds and brazil nuts, all meats, chicken and seafood,
breads, all grains except millet and buckwheat
ALKALINE FOODS: (most fruits and vegetables) tofu,
soybeans, millet, brazil nuts, almonds, coconuts, buckwheat,
lima beans, potatoes, vegetable broth, melons, cucumbers,
celery, dates, carrots, raisins, turnips, spinach, apricots,
parsley, fruit and vegetable juices, figs, watercress,
pineapple, cabbage, grapefruit, tomatoes, peaches, apples,
bananas, lettuce, watermelon, sprouts, strawberries,
radishes, squash, mushrooms, sweet, potatoes, pears, etc.
Neutral Foods: Butter, cream, cow's milk.
How to test your urine and saliva pH?
It is advised to get some pH test papers in a range of 4 to 9
or at least 5.5 to 8
See this website their testing strips have a range of pH 4 to 9, but you
might find cheaper once somewhere else.
You can test using the method below, which is a more
economical way to test. It might not be as precise as well as
being more cumbersome to use than test strips.
Instead of using pH strips you may use turmeric or possibly
just some curry powder. Dissolve a teaspoon of the powder
in half a litre of methylated spirits or rubbing alcohol, shake
and let it settle to produce a yellow solution. However, in an
alkaline solution it becomes a ruby red, it changes color right
at a pH of 6.8, the pH that urine and saliva should be most of
the time. To make a test pour some of the yellow solution
into a test tube or a small glass, add a few drops of urine or
saliva, if it turns red then what was added had a pH greater
than 6.8, if it stays yellow then the pH is still acid and less
than 6.8.
For more information on the above testing method and
acid/alkaline information see
When to test your pH: There are different opinions as to
when and what time of the day to test. Generally, the urine
will be more acidic in the mornings and tends to be more
alkaline in the afternoon. I believe testing about 2 ½ to 3
hours after a meal is a good time. I recommend testing more
or less at the same time of the day and maybe write down
the results so you can monitor your pH changes. Perform the
pH test on your urine and saliva at least once a day.
Positive Lifestyle changes encourages wellbeing and
affects our lives on a physical, mental, emotional and
spiritual level
Sometimes we take better care of a loved one, an animal,
our investments or even our home, than we take care of
ourselves. As long as nothing goes wrong all is well with the
world. However, once symptoms appear disease has already
moved through the different levels of our being.
The dotted line represents our consciousness; this is our
state of awareness. Below the line are the various levels
making up the totality of the whole human being. At any
level, disease or ill health, can develop but it is only at the
conscious level where we physically encounter it as
symptoms. This is the level where we experience pleasure
and pain.
What about the levels below the dotted line?
Trauma and stress might occur on the mental or emotional
level, which does not always shows itself as physical
symptoms right away. Nevertheless it has interrupted our
energy pattern weakening our organism and eventually
physical symptoms can develop.
Looking after our wellbeing physically, mentally, emotionally
and spiritually is the only way to feel totally at "home" within
our body.
We have to take responsibility for your own health; it rests
in our hands. There are no permanent answers to be found
in medication or surgery. It is not the responsibility of a
doctor or natural health practitioner to get you well again. It
is your duty to look after yourself and love and respect
yourself. Only then can a health practitioner assist you with
guidance and advice.
So without further ado, lead the way to your own health and
wellbeing and consequently contribute to health; globally.
With this e book nothing is stopping you. You have already
taken the first step, don’t stop now.
Chapter 8
Do You
You Eat To Live
Or Live To Eat?
e all know we have to eat to live, but are your food
choices slowly killing you?
The bar of chocolate, piece of cake, the great hamburger, or
whatever makes your taste buds jump for joy, will give you a
feeling of wellbeing….at least for a short while anyway.
So let's not dwell on what we should not eat, but rather what
we should. Foods for health and wellbeing do not need to
provoke a picture of bland and boring cuisine with lettuce
leaves and carrot sticks as its main course.
It has been established that under-eating enhances longevity
and over-eating, any food above your needs, acts like a
poison in your body. I also don't believe you need to become
a vegetarian in order to be healthy. To be a true vegetarian
requires very careful meal planning to receive all the
necessary nutrients.
So what is healthy nutrition?
We are all different and grew up in different cultures and
backgrounds, which shaped our eating habits. The blood
type diet also has made quite a stir since if was first
publicized. The argument is that people with different blood
types might do better, health-wise, when eating according to
their blood type, A, B, AB, or O. Therefore there is not one
diet to fit all.
However, having said that, there are rules, which are
essential to any eating plan you chose to follow. A healthy
diet needs to be nutritionally sound and contain all of the
essential amino acids, vitamins, minerals, trace minerals and
Macronutrients, like carbohydrates, proteins and fats contain
calories and it is imperative that those calories come from
healthy choices. A calorie from bread made with organic
wholemeal flour has more or less the same energy value as
a calorie from bread made from white, bleached, sprayed
with pesticide flour, which not only is deprived of fibre,
vitamins and minerals, but will use your precious stored
minerals for its own digestion, so you are losing out twice. It
is not a big stretch to recognize the importance of organic
whole grain versus nutrient depleted white flour and its
I also endorse proteins like fish, lean meat (preferably from
an organic butcher) free range chickens and eggs as well as
organically grown legumes.
Essential fatty acids like omega 3, 6, and 9 are important for
many metabolic functions and should be in a ratio of 2, 1
and 1.
You can find more information on carbohydrates, proteins
and fat in the PowerPoint Presentation.
We now have established that whole grains, legumes, lean
proteins and essential fatty acids are the basic start to a
nutritionally sound eating plan. What about vitamins,
minerals and enzymes?
Vegetables, green leafy vegetables, fruits and sprouts of all
kinds, contain a considerable quantity of those essential
If you would like to find out what is in our food and what is
not then go to the website below and learn about food
Most countries have a food standard code. In Australia and
New Zealand we have "The Australian/New Zealand Food
Standard" code, the governmental institution of FSANZ (Food
Standard of Australia and New Zealand). They are
responsible for the development and administration of this
code. It lists requirements for foods such as additives, food
safety, labeling and GM foods.
Here you can also access a nutritional food panel calculator.
and click on Proceed to the Nutrition Panel Calculator (NPC)
Reading the information on the mentioned website however,
leads to more questions.
How accurate is the nutritional evaluation and calculation of
our produce. Taking into account that our soil is depleted
and that inorganic fertilizers and pesticide sprays alter the
food we grow? Can we trust the nutritional panel we are
presented with? And even if it would be an accurate
depiction of the nutritional value, you might not be
absorbing those nutrients because of poor breakdown and
assimilation within the digestive tract.
What about the safety standard code? What might be safe
for one person might not be so for another, depending on
the ability to detox those harmful additives in our food.
By now you might be discouraged and frightened to eat
anything at all, even if you try to do your best it might not be
enough. Do not despair. There are always healthy options to
increase the value of your diet without breaking the bank or
needing to take an array of nutritional supplements.
We will talk more about supplementation and "Greens" in
the supplement chapter, but perhaps I should mention one
nutritional food supplement now. It is called a "Superfood" as
it contains over 100 essential nutrients, is inexpensive and
should be consumed by everybody every day.
These are the "Greens", spirulina, wheat grass, barley grass,
alfalfa and chlorella. By adding these to your daily nutritional
regime will give you nourishment you otherwise might be
lacking in your diet, plus assist with alkalization See it as a
safeguard, an additional protection against nutritional
depletion you might encounter by eating a westernized diet,
even if it is a healthy one.
I believe most of us are familiar with a food pyramid. I
believe the modern food pyramid is outdated, as it favours
the overuse of high starch carbohydrates like bread, pasta,
rice, potatoes and the like.
The food pyramid below takes a much more sound approach
to health and wellness.
From "Your Guide to Wellness" booklet
This pyramid advocates a low sugar, fruit and starches diet.
Losing weight depends on reducing these. However, even
healthy, slim people benefit from the elimination of sugar,
fruit sugar and simple carbohydrates like white flour and
their products. This interesting article by Walter Last brings
home the danger of sweets, especially in combination with
I have mentioned that eating a raw food diet for a few days,
helps with the detoxing program. Nothing can be heated
above 40 degrees as this will destroy enzymes and possibly
other nutrients as well.
Basically, it is a 3 to 5 day food plan only eating raw foods.
Allowed are blended vegetables (using fresh clean water),
some fruits 1 or 2 (pieces a day) and additionally diluted
vegetable juices, including plenty of leafy greens. Do not
overuse vegetables like carrots, beetroot and other root
vegetables in your juices; instead include a lot of greens and
leafy vegetables. A little bit of apple added to the juice is ok.
You also can have a green drink made form the "Superfood"
greens spirulina, wheat and barley grass, chlorella and
Juices need to be diluted as a high influx of nutrients without
fibre can upset the digestion and floods the blood stream
with an excess of sugar.
This eating plan will encourage the body to release build up
proteins and toxins and gives the digestive system a little
Do a complete a basic raw food regime once or twice a year
on it's own or as part of the program which you will find at
the end of the "Your 8 Step Guide to Health and Wellbeing"
Some more ideas for a healthy diet
Include a good amount of raw food in your diet as well
as sprouts. Sprouting makes legumes and seeds more
alkalizing as the minerals are released in the process
(fermentation does the same).
Only use whole grains not refined products.
When ever possible eat organic foods.
All legumes can be sprouted. By starting the sprouting
process, minerals will be released and become more
easily absorbed.
Nuts and seeds soaked overnight are easier to digest.
Always steam vegetables and do not over-cook them.
Use good oils like extra virgin cold pressed olive oil.
Many of the other supermarket oils are over-refined,
coloured and deodorized to make them pleasing to our
Butter is always better than margarine.
The least processed your food is the better.
Bake and cook your own meals and don't rely on meals
from the supermarket freezer or bought cakes and
Eat about 2 pieces of fruit a day.
Drink water instead of soft drinks.
Reduce alcohol, coffee and tea maybe to one drink a
day. Herbal teas and coffee substitutes are another
healthier option.
Reduce or eliminate sugary foods.
Rather under-eat than over-eat and consume 6 small
meals rather than 3 large ones.
Make your evening meal the smallest of the day and
eat at least 2 hours before bedtime.
Don't drink with meals.
Include garlic daily if possible. It is generally health
promoting and in particular beneficial for the digestive
tract (it is a great sanitizer and destroys many
unfavorable and detrimental microorganisms), the
immune system and also the cardiovascular system.
I would like to stress two points. Firstly, we all need a little
treat of our favorite food sometimes. Just remember it is not
what you eat sometimes that counts but what you eat most
of the time. This means an occasional treat is great to keep
up your spirit and is part of a balanced lifestyle.
Secondly, even the best of foods might be bad for you if it is
not bio-compatible with your chemistry at the time. Get
tested for allergies; eliminate them and fast track your way
to better health and wellbeing.
It takes the guess work out as you will be given a list of
foods you can eat see for more
Chapter 9
"E"= Exercise
Is At The Heart Of Good
s I mentioned in the beginning of this e book I become
really interested in nutrition when I owned my fitness
centre in Sydney, Australia. Exercise was my beginning - my
first steps to better health and wellbeing and my route to
becoming a nutritionist.
Exercise and nutrition is like the hand and glove. You need
good nutrition for energy and muscle growth, and to get the
best results from your exercise program. Even today I will
always include exercise in my daily routine, at least 4 to 5
times a week.
There are many reasons why we should exercise, but we will
find even more reason why we shouldn't. Let's face it many
of us would rather not do it if we only could get away with
being a couch potato, but still reaping the benefits of an
exercise program. Well, let me tell you there is no way you
can do that.
You might have heard the saying "If you rest you rust". This
could not be more precise and to the point if you neglect to
move your body. And I don’t mean to walk to the fridge to
get a chocolate bar or a beer. It does not include getting up
from the office chair to get another cup of coffee. It means
MOVING…, walking, jogging, jumping anything which
increases your heart rate and blood and lymph flow.
Imagine your arteries carrying blood around your body
passing through the smallest capillaries on its way to tissue
and cells. Here, the blood delivers the nutrients it carried
and picks up toxins. The veins continue the work by
delivering those toxins to the organs of elimination. Imagine
oxygen rushing into your lungs reaching the deepest areas
of your alveoli's, exchanging carbon dioxide with oxygen.
Imagine speeding up your metabolism as your body's
temperature increases, using energy to keep up with the
demands of the extra work. These and other benefits will
only take place effectively, when you move your body to a
point, where breathing becomes more laboured and heart
rate increases. Click here to calculate your maximum heart
Remember, if you cannot talk or whistle while exercising you
are working out to hard, increase intensity slowly.
The above is achieved through cardiovascular and aerobic
Weight training is an anaerobic exercise, meaning without
oxygen. It is used in non-endurance sports to promote
strength, speed and power and is muscle building.
Anaerobic exercise relies on energy sources that are stored
in the muscles and, unlike aerobic exercise, is not dependent
on oxygen from (breathing) the air. Only short burst
exercises like sprinting and weight training use this energy
supply. Lactic acid is the by-produced of this process and
this creates "The Burn" the individual feels after a sprint or
weight lifting.
Even performing aerobic exercises (using oxygen) will
eventually switch over to this source.
Say, you go for a run and after a few minutes you are out of
breath and no way in the world can you carry on. Meaning,
your lungs are no longer capable of supplying enough
oxygen to the muscles. For a little while longer you will be
able to go on using anaerobic energy, but this is short lived
before even this source is depleted. Deep breathing will
restore oxygen, your lungs recover, and you are able to
continue your run.
A combination of both aerobic and anaerobic training is
central to overall fitness.
Let's have a look at some benefits exercise can make
in your life:
Reduces the risk of dying prematurely.
Reduces the risk of dying prematurely from heart
Reduces the risk of developing diabetes.
Reduces the risk of developing high blood pressure.
Helps reduce blood pressure in people who already
have high blood pressure.
Reduces feelings of depression and anxiety.
Helps control weight.
Helps build and maintain healthy bones, muscles, and
Helps older adults become stronger and better able to
move about without falling.
Promotes psychological well-being.
Speeds up your metabolism, even hours after exercise
and burns calories
Makes your muscles more insulin sensitive
The pancreas needs to produce less insulin and levels
drop, less insulin in the blood to convert sugar to fat
Reducing the amount of fat deposit and reduces food
Gets cortisol levels down (stress and inflammation
increase cortisol levels)
Excess cortisol more visceral fat
There might even be less risks of developing some
Perhaps it is time you included exercise in your daily life. The
benefits are wonderful.
Maybe you would like include the whole family. Kids,
especially these days, need to learn about the benefits of
exercise. Implementing a fitness program in one’s life can
never be too early. Growing up within a family who keeps fit
gives any child the advantage of better health and
wellbeing, now and in the future. More than ever in our
modern society, kids are not spending enough time
outdoors, breathing fresh air, eating health promoting food
and participating in an exercise program. This is shown in
alarming statistics of how many children slowly slide into the
weight range of obesity.
In the United States alone, over thirty per cent of the
children studied from ages six to nineteen are
considered overweight. Fifteen per cent of those
overweight in the study, were also listed as obese.
High blood pressure and diabetes are just two serious
health problems that often show up with obesity in a
child. Conditions like these are now treated with
medications which until recently had only been used in
Studies of child obesity statistics show that individuals
who are considered overweight as children will, most
likely, face obesity as adults.
The New England Journal of Medicine states:
Obese children under three years of age without obese
parents are at low risk for obesity in adulthood, but
among older children, obesity is an increasingly
important predictor of adult obesity, regardless of
whether the parents are obese. Parental obesity more
than doubles the risk of adult obesity among both
obese and nonobese children less than 10 years of age.
Isn't it high time we took steps to change this? Exercise and
improved nutrition is always the first step to take. Make it
fun and you will find your kids might just think it is cool to
eat well and exercise - maybe not as much a playing video
games, being in front of the computer or watching the latest
TV programs – but as with everything in life, balance is the
key word, give your kids time for both.
Here are some ideas you could incorporate in your
daily busy lifestyle.
To find something which is fun as well as get you fit is not
always easy, particularly if you want to involve the whole
Find time to walk in the park, encourage the kids to
have a sprint to see who is the fastest, toss a ball, play
Keep track of who completed their fitness tasks and
reward them
Make every Saturday (or any other day of the week) a
health and fitness day.
Let the kids find ways of exercising and alternate their
Put together a simple, easy aerobic class. Put a few
songs together and make it fun by including a few
jumps, leg lifts, and simple arm and leg coordinated
moves and stretches. Perhaps go and watch a video or
exercise class to get some ideas.
Find books or videos in the library, which teach kids
about health and fitness.
Sports people can be a great inspiration; however,
often we might hold these people in too high regard. If
they fall from grace, as some do, then the positive
aspect of their endeavors might be lost and are not the
helpful influence we hoped.
Need more ideas? Click here
If you already a member of a fitness centre then you
probably won't need my help. Just make sure your fitness
program includes weight training and cardiovascular
exercises as well as some stretches.
However, if you do need a hand with an exercise program
here are some fitness tips.
Let's start with the heart or your cardiovascular,
aerobic workout.
Cardiovascular exercise like walking or a combination of
walking/jogging; depending on your fitness level.
Riding a pushbike with some parts of your ride going
Get yourself some aerobic exercise videos.
There are many fold-up exercise machines for home
use on the market. As long as they encourage arm and
leg movement, meaning you move your whole body,
then they are ok.
Skipping rope for a few minutes at the time. After each
few minutes go down on the floor and do some push
ups (with knees on the floor) or sit ups. This could be
called "interval" training. You perform both
cardiovascular and muscle building exercises. Do this
routine for as long as possible. Workup to 30 minutes.
Watch a 10 minute video for a step workout
Aerobic or cardiovascular exercise could be anything you like
doing as long as your heart rate increases to at least 60 to
80 percent of your resting heart rate. To calculate your
target heart rate
The above exercise suggestions raise your cardiovascular
fitness, for heart, circulation and lung capacity.
Next find out what you can do to increase muscle
Muscle strength is very important, especially when you get
older. So why should you train with weights? Why is muscle
strengths and tone important?
Weight Management: By gaining muscle strength
and tone you will contribute to a more efficient
Strength and Balance: Gaining strength will support
your joints and together with your muscles will increase
their functions including balance, flexibility, stamina
and injury prevention. As we get older muscle mass
declines naturally, but weight training will let you keep
your vital muscle mass much longer. A toned body
always looks younger and healthier.
Bone Strength and Density: Losing weight by only
counting calories and without muscle building exercise
can produce a decline in muscle and bone mass and
density. I always recommend that healthy weight loss
should including a weight bearing exercise program.
Bone strength is achieved through muscles and
tendons applying force on the attachment points to the
bone; stimulating growth.
Boost Wellness, Immunity and Sleep: Regular
exercise tends to improves sleep patterns. Moderate
exercise and good sleep both enhance immune
function. Put it all together with weight training and
you'll do well. Muscle tissue is an important storage for
amino acids. When we get sick the immune system
might have to use those stored amino acids to fight
invaders. You will do much better with a toned and
strong body than one with a high ratio of fat to muscle
Muscles tissue is
denser than fat
tissue meaning you
might weigh the
same but look
You can get yourself a few hand-weights, dumbbells, and
work your upper body, chest, back, shoulders and arms and
your legs.
Click on the link below to watch a 20 minute video. This
video is great and easy to follow. You might want to have
lighter and some heavier dumbbells ready. As you get
stronger you might need to increase your weights. You are
asked to do 15 repetitions for each exercise. It is a whole
body workout.
How much time should you spend exercising?
A good start would be about 30 to 40 minutes at least 4
times a week. You could even divide the time by doing some
15 to 20 minutes in the morning and the rest later in the
day. You could try some aerobics in the morning and some
weights later in the day, or visa versa. Another option would
be to alternate aerobics with weight exercises; day 1
aerobics, day 2 weights and so on.
Don't forget some midsection exercises. Abdominal muscles
are important as the midsection balances your whole body.
An abdominal and lower back routine will make sure you
midsection is strong, toned and up to the job of keeping you
tall and upright.
More exercise ideas you can do at home see the website and
click on the one which is of interest to you
Always stretch when your muscles are warmed up, otherwise
you might pull a muscle. Stretching is more important after
your exercise (weight training or cardiovascular) as the
muscles are thoroughly warmed up by then; this is called a
"cool down" However, if you feel like stretching before you
start exercising warm up for a few minutes first by either
walking or the treadmill.
Find out how many calories you burn doing your favorite
activities. Enter your weight, then enter the number of
minutes you do each different activity, click on "Calculate" at
the bottom of the form for your personal report.
How long does it take to lose a pound doing your favorite
No more excuses; start exercising today so all of your
tomorrows will find you healthier, slimmer, more energetic,
stronger and toned. Exercise increases your wellbeing
physically, mentally and emotionally.
Chapter 10
"S"= Supplements
Enhance The Value Of Your
Daily Food
et's talk supplements. Is it necessary these days to
supplement your food intake with nutritional
supplements? The simple answer is YES.
I don't believe we can get every nutrient we need from our
food any longer. We might be able to live on a diet with substandard amounts of the nutrients, but how well and how
long until it leads to ill health? We know that modern farming
and artificial fertilizers unbalance and deplete our soils.
Simply put, if the plant does not get nutrients neither will
those who eat them. This goes down the food chain as the
animals we consume are also eating depleted food sources.
As we have discussed in previous chapters faulty digestion
can also impact on how much we actually absorb.
Confusion over which supplements to take is increasing, as
more and more nutritional supplements are being
manufactured. Almost from one week to the next you can
find a new and different product on the shelves of a Health
Food store. They are all promising to heal, help and give
back what your body is missing. Practitioners, these days are
bombarded by companies selling their products. Constantly
we need to attend seminars to stay on top of health news
and learn about the latest products.
Is it any wonder all of us are getting bewildered entering the
jungle of supplements?
Natural nutritional supplements can be of help for many
disease conditions, as well as enhancing your health and
People who have switched sides from going to a doctor and
taking different medications to a natural way of healing
might be disappointed if natural preparations are not as fast
acting as the pills prescribed by their orthodox practitioner.
We all want a quick fix, but quick fixes are not the answer as
they mostly work on the symptoms and not the cause.
You might hope by taking a capsule, liquid or a powder, all
your health problems disappear and symptoms will vanish;
this is seldom the case. Therefore have patience, be
persistent and remember health starts form the inside out.
Incorporate the 8 steps to wellbeing in your life and you will
be on the right track.
I cannot know what your needs are as I don't know you and I
have no idea about your medical history. Consequently, my
supplementation advice needs to be general so that anybody
can benefit.
The supplements below are central in the “8 Step Guide to
Health and Wellness" Manual. More on those and how to
incorporate them in the wellness program is explained in the
GREENS: My pet nutritional supplement is a combination of
greens. Greens like spirulina, wheat grass, barley grass,
alfalfa and chlorella have long been used to improve
nutritional balance and restore nutritional deficiencies. There
are called the "Superfoods". Additionally, I might include a
multi vitamin/mineral supplement when I treat clients in my
Below find information on the health benefits of greens
Spirulina ( blue-green algae)
• Algae are the first life-forms on earth three and one half
billion years on this planet encoded in their nucleic acid
(part of the DNA). Supplies that burst of primal essence
that manifested when life was in its birthing stages.
Exist on the edge between plant and animal kingdom.
• More chlorophyll than any other food, except wild blue
green algae and chlorella. Higher sources of pure
protein, beta carotene, and nucleic acid (for repairing
DNA) than any animal or plant food.
• Nurturing, tonifying, useful in overcoming deficiencies
• Used by those with weakness and poor assimilation easy to digest and absorb.
• The protein is predigested, especially good for people
with digestive problems
• It benefits those with problems resulting from excessive
consumption of animal protein
• Good for over weight, diabetes, hypoglycemia, cancer,
arthritis or similar degenerative problems.
• 10 to 15 grams/day reduces cravings for animal
• 20 grams of spirulina might be equivalent to several
ounces of meat due to superior assimilation
• ½ gram is often effective in controlling sugar cravings.
• Protects kidneys from prescription medication.
• Slightly salty flavor, cooling.
• The blue colour in spirulina (phycocyanin) promotes
astringent, a drawing together. In the brain it draws
together amino acids for neurotransmitter formation,
increasing mental capacity.
• One of the richest sources of GLA (Gamma linolenic
acid) also contains omega 3
• The cell walls are composed entirely of
mucopolysaccharides and contain complete digestible
nutrients, instead of indigestible cellulose.
• Good for fast energy needs of the exercising person
and athlete.
Wheat and Barley Grass
• Barley is a little easier digested than wheat grass
• Just behind the Spirulina in chlorophyll and vitamin A
• Protein levels are 20% - about the same as meat.
• Can pick up more than 90 minerals out of the estimated
102 found in rich soil.
• Unique digestive enzymes not available in such
concentration in other foods.
• High in anti-oxidant enzyme SOD and the special P4D1
and the chlorophyll all of which increase antiinflammatory properties.
• Grasses are more cooling and quicker cleansing than
• Strong digestive action. Traditional uses include the
treatment of arthritis, bruises, burns, cancer,
constipation, emphysema, gangrene, rheumatism. More
recent application: hypertension, cholesterol, anemia,
hepatitis, obesity, diabetes, peptic ulcer, hypoglycemia,
fatigue, hemorrhoids, prostate difficulties, premenstrual
symptoms, muscle debility, toxins form heavy metals.
• External use: a cloth soaked in the juice or a poultice of
crushed grass pulp, as well as taken internally, will
hasten healing.
• Alfalfa means “The Father of all Foods”. The Arabs
claim it improves their health and strength.
• Has a deep rooting system capable of extending 25 feet
in the soil, extracting valuable minerals often not found
in other plants.
• High in minerals and vitamins especially, calcium,
potassium, silica, magnesium, vitamin B, A, E, D, C, and
• It contains 8 enzymes for proper food assimilation.
• It aids stomach ailments, gas, pain, ulcerative
conditions, and pain and stiffness of arthritis
• High in iron and just enough copper for its absorption.
• Fat burning and normalizes digestion.
• May also help in eliminating retained water.
• A source of complete protein. 18.0 % protein equal to
beef. Good for vegetarians.
• Contains the nine essential amino acids.
• It contains pectin a digestive enzyme, protecting the
cell, especially from radiation.
• Effective buffer of too acid condition in the digestive
• Helps digest animal proteins.
• Is a head remedy for conditions such as itchy scalp,
irritable eyes and sniffly nose of hayfever sufferer’s
chronic catarrh of the throat and the acid taste of the
tongue in older people.
• Helps people who react badly to insect stings and bites.
Some caution for Alfalfa:
• Alfalfa may increase the risk of Systemic Lupus
Erythematosus (SLE) - due to the Canavanine content
of Alfalfa.
• People using Warfarin should not use Alfalfa (due to the
high Vitamin K content of Alfalfa which could interfere
with the intended anticoagulant effects of Warfarin).
• Women should not consume excessive quantities of
Alfalfa during Pregnancy (due to the ability of the
Stachydrine content of Alfalfa to stimulate the Uterus).
In-Tele-Health © 2008 (from Hyperhealth Pro CD-ROM)
• Little less protein, just a fraction of the beta carotene,
more than twice the nucleic acid and chlorophyll than
• The tough cell wall has been found to bind heavy
metals, pesticides, and carcinogens and carries them
out of the body safely.
• The cell walls contain polysaccharides, which have anti
tumor and immune enhancing properties, and
strengthen our own cellular structure.
• Chlorella growth factor (CGF) offers superior quality of
• Chlorella is the least cooling, most cleansing and
tonifying of all algae and safe for deficiencies.
• Chlorella Growth Factor improves growth patterns in
children, maintaining health in old age, healing injuries
and is of help in degenerative conditions like Alzheimer,
sciatica, seizures, multiple sclerosis, nervousness and
other nerve disorders, as it contains pytochemicals
helping to rebuild nerve damage.
• CGF promotes normal growth of cells, but not the
growth process of tumor cells.
• The protein is predigested and helps smooth out blood
sugar imbalances.
• Highest levels of omega 3 of all the algae
REFERENCE: “Healing with Whole Foods” by Paul Pitchford
Plant Derived Minerals: Why do we need minerals and
trace minerals? What are their functions? Minerals are
required for regulating cell function and for providing
structure to cells. Minerals are initiators and they regulate
and control every organ and function in our body. This
means they set in motion essential reactions and they have
vital roles in bone formation, muscle contractions, blood
formation, and energy production. Proteins can not be
assembled and vitamins can not be metabolized if there is a
shortage of the necessary minerals. Therefore, they can truly
be called the spark of life. In our stressful times we need
them even more than ever, as a stressed body depletes
nutrients and especially minerals, at a faster rate.
Taking a vitamin/mineral supplement is a great first step.
However, you will only get a fraction of minerals and trace
minerals - maybe 10 to 16 or so, but what about the rest?
That’s why I believe taking a colloidal plant derived mineral
supplement is the best to restore tissue mineral levels. A
good product should contain at least over 70 plant derived
minerals and those are the ones our body can easily absorb.
Hard inorganic minerals are for the soil, which, once
integrated into the plant life will render them organic, those
are best for our body.
Plant derived minerals harvested from ancient compost, are
the purest form and the most natural food supplement. Over
time, starting millions of years ago, glaciers and other earth
movements buried large quantities of earth matter and
those are today's source of important minerals and trace
minerals. We have to be thankful that a great nutritional
supplement like plant derived minerals is available, it take
the guess work out of balancing your mineral intake. This is
not a manmade product, but made by Mother Nature and
Mother Nature always knows best.
Enhance your life and rediscover your spark for life by
complimenting your healthy diet with this kind of natural
supplement. Read Judie's e book "Organic Plant Derived
Minerals…My Story" or see
Potassium Citrate and Sodium Bicarbonate
As explained in the "Lifestyle" chapter alkalizing is
fundamental to health. The greens mentioned above, plant
minerals, potassium citrate and possible sodium
bicarbonate, help alkalize and balance the pH of your body.
Lugol's Solution: This preparation has been around since
1826. The name comes for its originator Jean Guillaume
Auguste Lugol (1786 - 1851) a French doctor, he suggested
that his iodine solution could be used to treat tuberculosis.
Lugol's Solution is an iodine preparation containing 10 %
Potassium Iodide and 5% Iodine in purified water. This
unique combination and strength make it an ideal candidate
for supplementing iodine and also for killing microbes,
Candida and other microorganisms in the digestive tract and
the blood stream. This is the first step to start the
elimination process.
To stimulate the thyroid take 2 to 3 drops a day, this will
encourage better thyroid function. Iodine is the main trace
mineral for health of the thyroid. Lugol’s solution contains
about, 6.5 mg of molecular iodine/iodide per drop. However
for long-term supplementation of iodine adding 1 teaspoon
of Kelp powder to your "Green" drink (or any other way you
like to take it), is recommended.
Iodine used to be added to bread and other manufactured
foods, however, it was replaced by bromide as iodine was
believed to accumulate in the body and become toxic.
Excessive amounts of bromide are now being ingested with
our daily bread. Bromide is not only toxic to the body, but it
also replaces iodine. Most people are iodine deficient these
Everyone should read this great article by Walter Last
Magnesium: Is another mineral many people a deficient in.
We always hear about calcium and how important it is to
take huge amounts for the health of our bones. Sure,
calcium is important, but without Magnesium or being
deficient in magnesium (and other important synergistic
nutrients like vitamin D, vitamin K, Boron, Manganese, zinc
and the correct amount of phosphorous) in the blood,
calcium will not be absorbed into the cells and tissue and
instead builds up in between the cells. This increases the risk
of build up and can lead to conditions like stiffness, arthritis,
inflexibility and bone tissue breakdown. Cells are getting
depleted of calcium as it builds up in tissue outside the cells.
I believe magnesium chloride (as magnesium oil), is superior
as it can help with the production of hydrochloric acid it the
stomach. As we get older hydrochloric acid production
Magnesium chloride, as magnesium oil, is unique as it can be
absorbed transdermally, meaning the skin absorbs the oil
and carries it directly to the tissue where it is needed
without having to go through the digestive process. This will
help with pain, stiffness and cramps when rubbed onto the
affected areas and is soothing to the nervous system.
Magnesium oil is not really an oil, but is so called because of
its oily feel.
Read the article
MMS or Miracle Mineral Solution: You either like it or you
don’t. I gather that many people would rather not take it as
the associated nausea is not very pleasant. At some stage
nausea will happen as the MMS is doing its job of
detoxification. MMS is one of the most potent antimicrobial
killers including viruses, bacteria, parasites and other
microorganisms. Since MMS works primarily in the blood
stream it is there that it works best. MMS passes through the
digestive tract and enters the blood stream rather quickly,
consequently not killing off everything. The oral absorption
method might be a better choice to use MMS. Oral
absorption gets the MMS right into the blood stream
bypassing the digestive tract.
Read more
Olive Leaf Extract: is called "Nature's Protector" and is
recognized as a natural alternative to antibiotics. It is
effective against a wider range of opportunistic
microorganisms like bacteria, viruses, fungal, yeast, moulds,
and parasites. It is beneficial for people with a compromised
immune system. It has been shown to reduce cholesterol
and benefits the heart and arteries, due to its antioxidant
qualities. It can be used as an alternative if you don't feel
comfortable with taking MMS. For anti-microbial actions in
the blood stream MMS is the best, but olive leaf will act
longer in the digestive tract destroying invaders. MMS and
Olive Leaf can be taken together, not at the same time, but
in the same day. This way you have increased anti-microbial
protection in both the blood and digestive tract.
Colostrum: Is an immune enhancer. It helps prevent
digestive complaints, improves athletic performance and
muscle growth and accelerates wound healing. It is most
helpful in autoimmune diseases and Leukaemia.
Research has shown that Colostrum has powerful natural
immune and growth factors that bring the body to a state of
homeostasis -- its powerful, vital natural state of health and
well being. It also enables us to resist the harmful effects of
pollutants, contaminants and allergens.
Bovine Colostrum is used as a therapeutic agent because its
constituents are almost identical to those present in human
Colostrum does not cause allergic reactions like cows milk
can. However, some caution may be advised for extreme
sensitivities to cow's milk.
Colostrum is a powerful support during detoxification.
It works well together when mixed with "Greens" and added
to organic plant minerals.
Together with the amino acid L-Glutamine it also has strong
healing properties in the digestive tract.
Probiotics: You have read about probiotics and prebiotics in
the chapter about elimination. It might be helpful to recap
this information a little.
With our elimination program our aim is to kill off the bad
bugs in the digestive tract and blood stream and
importantly, replace them with the good bugs. Look for the
strongest product on the marked, containing the highest
amount of organisms, around 35 billion is splendid. Eating
yoghurt is great, but you might not get enough good
bacteria. Any naturally fermented food is great, but making
it yourself is time consuming.
Want to learn more about ferments?
You could also try this website for a fermented drink called
"B. E. Wholegrain Liquid". They also have a distributor in the
If you buy a probiotic from the Health Food store or Chemist
check the label to see if it contains, what is called a
prebiotic. A prebiotic is none digestible food fibre,
stimulating the growth and activity of good bacteria and is
the food the probiotic needs to grow on. Typical,
carbohydrates contain prebiotics. Oligofructose like inulin
and others are the most prominent ones.
Taking a probiotic with meals containing fibre will make the
probiotic active and more powerful.
Digestive Enzyme: Digestive enzymes have also been
discussed in the previous chapter on elimination.
Basically, digestion begins in the mouth. Chewing starts the
production of amylase which is a carbohydrate digesting
enzymes. The stomach produces gastric juices, chiefly
containing hydrochloric acid, pepsin, rennin, and mucin.
Gastric juices need to be acidic. From the stomach partially
digested food (now called chyme) enters into the first part of
the small intestine; the duodenum. The alkalizing digestive
enzymes from the pancreas render the chyme less acidic.
Enzymes are specialized protein molecules. Enzymatic
reactions happen in your body 24/7, without those reactions
there is no life.
In essence there are three different kinds of enzymes.
Metabolic Enzymes: Found in our organs, bones, blood and
cells. Their job is to repair tissue and grow new cells. All
organs and glands need the help of enzymes to function
Digestive Enzymes: Are secreted by our salivary glands,
stomach, pancreas and small intestine.
Food Enzymes: Exist in the raw food we eat. Eating foods
rich in enzymes (all whole, uncooked food, or only heated
below 40 degree), will lessen the burden on the body to
produce them.
The following are the more commonly known digestive
lipase — breaks down fats
protease — breaks down proteins
cellulase — breaks down fiber
amylase — breaks down starch
lactase — breaks down dairy products
sucrase — breaks down sugar
maltase — breaking down of grains
o The cellulase enzyme is not present in humans and
we can not break down fibre (or cellulose). Cellulose
is an unbranched Polysaccharide Carbohydrate
composed of linked units of Glucose - i.e. it is a
Glucan. It is a form of insoluble Dietary Fiber, very
important to intestinal health.
In-Tele-Health © 2008 (from Hyperhealth Pro CD-ROM)
o Lipase is one of the enzymes most often inadequate
in our diet. Low fat diets, heated oils and packaged
and processed foods are part of the problem. When
oils and fats are heated and foods are processed the
lipase is destroyed. Avocadoes and fresh coconuts
are one of the few foods we still get a good amount
of lipase from. Read this interesting article by Walter
However, any packaged processed food is devoid of
enzymes. Enzymes are also important for the
detoxing process, especially in the liver in phase 1
and phase 2. Click here if you would like to learn a
little more about this process.
If you feel you might benefit from a digestive enzyme
supplement try one of the following.
You can buy hydrochloric acid and digestive enzymes
supplements either form the Health Food Store, chemist or
from the internet, or as a "Wellness Club" member from but you need
the login password (explained in the Manual) or else you can
attempt the following:
You may mix lemon or lime juice, or cider vinegar, in
addition to magnesium chloride with a protein meal. The
food acid reacts with the magnesium chloride to form
hydrochloric acid and magnesium citrate, or acetate. In this
way you provide all of the key ingredients to activate
digestive enzymes: acidity, magnesium and chloride ions.
Use about one to two tablespoons of lemon or lime juice but
less of vinegar, and half a teaspoon of magnesium oil
(magnesium chloride). As the food acids tend to be
metabolized, this combination does not normally make the
body acid. You may further stimulate the digestion by
drinking half a cupful of a bitter herb tea after the meal.
Bitter ingredients are especially helpful for the liver.
However, those who do not produce enough stomach acid
also do not make enough sodium bicarbonate to neutralize
an increased amount of acid in the duodenum. While the
stomach content needs to be acid, the content of the small
intestines needs to be alkaline; otherwise nutrients are not
properly absorbed. Therefore, it is advisable to take half a
teaspoon of sodium bicarbonate in liquid about 2 hours after
a small meal, and 3 to 4 hours after a large meal with flesh
food or other proteins.
Fresh (not canned) pineapple juice is rich in bromelain which
aids digestion by breaking down protein. Having a small
glass, or some fresh pineapple, with a meal rich in protein
can assist digestion.
I do not generally advocate drinking with meals as it dilutes
the digestive juices. Drink about ½ hour before meals or
about 1 hour after.
Multi Vitamin/Mineral Supplement: It can't hurt taking
one of those every day with a meal, to safe-guard your
intake of sufficient vitamins and minerals. You obviously do
not get a whole spectrum of minerals and other nutrients,
but it is great for the important vitamins like A, the B group,
C (you might need more than it is contained in a multi
vitamin/mineral preparation) D, E, K. Often they also include
other nutrients like antioxidants and herbs. Make sure the
one you get is high in B vitamins. B vitamins are important
for metabolic function and required for a healthy nervous
system. The B group vitamins are prominent co-factors (also
called co-enzymes) helping enzymes perform chemical
Many enzymes require co-factors (also called
co-enzymes or a substrate) to become active
and speed up reactions. Vitamins, especially
the B group contain organic molecules the
enzymes need
Lipoic Acid (often called Alpha Lipoic acid): Lipoic acid
is a sulfurous compound that is considered sufficiently
"essential" to be worthy of classification as a Vitamin of the
"B" group in modern orthomolecular circles - Lipoic acid
would have been classified as a Vitamin except for the fact
that it can be synthesized within the human body.
Lipoic acid is a potent antioxidant. The antioxidant effects of
Lipoic acid occur at a dosage level of 25 - 50 mg per day. For
preventative purposes the range is between of 250 - 750 mg
per day, it has been found to increase Energy levels in
Chronic Fatigue Syndrome (CFS) patients by supplementing
500 - 800 mg per day.
It is beneficial for diabetes by supplementing with 300 1,200 mg per day), alleviating several aspects of Diabetes
Mellitus (including Diabetic Retinopathy).
Ref: In-Tele-Health © 2006 (from Hyperhealth Pro CD-ROM)
Lipoic acid has many health benefits and it counteracts
many toxic substances. It might be of help in protecting our
cells and chelating toxic minerals like mercury, cadmium,
arsenic and aluminum out of our body.
As an antioxidant Lipoic acid protects the liver and assists
with the detoxification process. All these characteristics
make it important in our 8 step wellness program. I always
include Lipoic acid in my liver detox program.
Milk Thistle Extract: Health benefits a mainly due to the
active constituent silymarin in Milk Thistle. The content of
silymarin in a Milk Thistle Extract is 85%, as opposed to a
Milk Thistle seed powder, which may contain very little of the
active ingredient
It may reduce inflammation and protects against some
cancers. Important metabolic function of Milk Thistle include
the reduction of cholesterol (it accelerates the removal from
the liver). Milk Thistle protects and helps to regenerate the
liver. A liver detox program should always include Milk thistle
extract for support and liver regeneration. Milk Thistle may
also stimulate the regeneration of the kidneys and protect
against toxic effects of many poisons.
Make it part of your health and wellness program.
Essential Fatty Acids (EFA's): Essential fatty acids are the
omega 3 and 6 (EFA's) - these cannot be constructed by our
body and the diet needs to supply them. Omega 9 is also an
essential fatty acid (found in olive oil) is necessary, yet nonessential as the body can produce a modest amount by
EFA's are vital to the many biological processes our body
performs and not just in its role as a fuel source.
The EFA's where first discovered in 1923 and were called
Vitamin F.
The problem is that we get too much omega 6 to omega 3
and this is causing an imbalance and increases the risk of
inflammation. The ratio of Omega 6 to 3 should be 2 to 1,
but it is more like 15 to 1.
Omega 3 Oils (Alpha Linolenic Acid) a supersaturated
fatty acid.
The omega 3 fatty acids have been playing a focal role in
health for a while. I guess everybody knows something about
omega 3 fish oils by now.
Alpha Linolenic Acid (ALA) is the principal Omega-3 fatty
acid, which a healthy human will convert into
eicosapentaenoic acid (EPA), and docosahexaenoic acid
(DHA). Body systems like the skin, nervous, respiratory,
sexual, musculoskeletal, immune, cardiovascular, digestive,
all benefit from Omega 3 fatty acids. It is important for eyes
and are key constituents of Cell Membranes keeping them
Omega 3 from plant sources or from animal sources; which
is better?
Fish oils are know as marine lipids or marine omega 3 fatty
acids. The term Fish Oils is also used as a collective term for
Docosahexaenoic Acid (DHA) and Eicosapentaenoic Acid
(EPA). Fish oils are a ready source of both DHA and EPA.
Sources are Cod Liver Oil, Halibut Liver Oil, Krill Oil,
Menhaden Oil, Salmon Oil, Sardine Oil, and Shark Liver Oil.
Make sure you compare the percentage of DHA and EPA in
the fish oils you buy. Amounts of 120 - 300 mg of DHA and
180 - 420 mg of EPA is ok, however there are higher dosages
available, especially in practitioner only lines.
Omega 3 from plants is not a ready source of DHA and EPA.
An extra step in the conversion of omega 3 to DHA and EPA
within the body is needed.
Some experts believe that this conversion might not be very
effective in some individuals and they might not get enough
DHA and EPA from plant sources. On the other hand others
say this is not so and prefer to obtain their omega 3 from
Plant sources of omega 3 can be found in most seeds and
their oils, as well as in greens like spirulina, nuts and even in
small amounts from chesses and beef (this depends on what
the animal was fed).
If you do not eat lots of cold water fish, like tuna, salmon,
sardines or anchovies then you better take your fish oil
capsules daily. This will ensure that you get the important
DHA and EPA in a pure and bio-available form.
Omega-6 (Linoleic Acid) Polyunsaturated fatty acid
Linoleic Acid is the primary Omega-6 fatty acid. A healthy
human with good nutrition will convert linoleic acid into
gamma linolenic acid (GLA). Diets rich in processed foods,
sugar, alcohol and Trans fats (found in margarine) and bad
lifestyle choices will hinder the conversion to GLA. Only in
this form the body can use it for problems like PMS, skin
conditions, rheumatoid arthritis and it may improve diabetic
GLA has been found to be helpful, especially in women with
PMS. An "Essential Fatty Acid supplement usually contains
omega 3,6, and GLA. In the absence of omega 3 oils, GLA
may convert to arachidonic acid and promote inflammatory
changes, so it is essential to take a properly balanced ratio
of these oils.
Overindulgence in our diet of omega 6, competes with
omega 3 absorption, increases inflammation and can cause
an array of health problems.
A good balanced ratio of omega 3 and 6 can be found in
flaxseeds and their oil and hemp oil.
Good sources of omega 6 are flaxseed oil, flaxseeds,
flaxseed meal, hempseed oil, hempseeds, grapeseed oil,
pumpkin seeds, pine nuts, pistachio nuts, sunflower seeds
(raw), olive oil, olives, borage oil, evening primrose oil, black
currant seed oil, chestnut oil, chicken.
To make a long story short, eating a diet including some nuts
and seeds, their oils as well as greens like spirulina, oily fish
and/or fish oil capsules will ensure that you are getting the
correct ration of both omega 3 and 6.
A word of caution.
With the exception of cold pressed extra virgin olive oils, all
supermarket oils are heated and have no nutritional value.
They are actually poisonous to your body. Only unrefined cold
pressed oil should be used.
L-Cysteine: Glutathione is the most important tripeptide
(made up of Cysteine, Glycine and Glutamine) for liver
Some researchers argue that Glutathione is not bio-available
when supplemented orally as it quickly breaks down into its
individual constituent amino acids.
Possibly the best way to introduce Glutathione into the body
is via L-Cysteine (or N-Acetyl Cysteine) and possible LGlutamine supplementation, as these nutrients contribute to
the endogenous production of Glutathione within the Liver.
However, cysteine is the most important one in this process
as the other two are often not missing in our diet. Cysteine
also reduces the body's requirement of methionine (another
important liver detoxing amino acid).
N-Acetyl-Cysteine is regarded as the preferred and more
active form of Cysteine.
Vitamin C: The importance of Vitamin C for the health of all
body systems is very well documented. It is one of the most
important antioxidants and should be included in a liver
detox mix. This will prevent other constituents like Lcysteine from becoming oxidized before they can be used by
the body.
The following study of Vitamin C by:
Frei, B., et al. Ascorbate is an outstanding antioxidant in human blood
plasma. Proceedings of the National Academy of Sciences USA.
86(16):6377-6381, 1989.
"Ascorbate is the most effective aqueous-phase
antioxidant in human blood plasma and, in humans
ascorbate is a physiological antioxidant of major
importance for protection against diseases and
degenerative processes caused by oxidant stress".
Liver Cleanse Mix: A supplement especially designed to
detox and support the liver. It needs to be taken with lecithin
as this will help absorption, especially the absorption of Milk
Thistle. Stride into Health Liver Cleanse Mix contains Milk
Thistle, TMG (tri-methyl Glycine), Choline, Inositol, Alpha
Lipoic acid, N-acetyl Cysteine, Sodium Ascorbate and MSM.
Fibre Drink: I believe everybody should have some kind of
fibre drink every day, preferably in the afternoon (for a good
bowel movement in the morning). Use any fibre combination
or plain psyllium and Flax seeds. Slippery Elm may also be
used for additional fibre and for soothing the digestive tract.
Antioxidants? There is no need to worry about additional
antioxidants if you are going on the "Your 8 Step Guide to
Health and Wellbeing" program. Many of the recommended
supplements have potentially antioxidant properties.
However, if you feel you need additional antioxidant
protection (as maybe in chronic diseases conditions), see my
product webpage or source it from a health food store.
In Conclusion: I must stress the point that there are
thousands of natural health and wellness enhancing
substances available. May it be herbs, vitamins, minerals,
amino acids, homeopathic remedies etc; the list is long.
Every practitioner has his or her own regime and modalities
to work with.
However, for the benefit of this 8 step wellbeing program, I
have narrowed the list and have selected, what I believe, are
the fundamentals to this program.
Some people might be more nutrient depleted than others.
Nowadays many individuals seem to have sub-standard
levels of vitamins and minerals. Many experts believe that
vitamin D, and minerals like magnesium, selenium, zinc,
iodine and even chromium are on top of the list.
If you have any long standing health problems you might
have to seek the help of a health practitioner for additional
advice. Meanwhile starting on this wellness program will be a
foundation to building better health and wellbeing.
In "Your 8 Step Guide to Health and Wellbeing Manual" I will
put supplementation in perspective.
As a Wellness Club Member you have the benefit of being able to purchase
from my practitioner line of products. These are not available through
Stride into Health or anywhere online. Normally, you would need a certified
Natural Health Practitioner to prescribe them for you. See my Clinic
website for products. A login member password is required.
Chapter 11
"S"= Stress, Serenity, Spi
The Missing Link To Wellness
hat is the meaning of "Holistic Health? There are many
definitions and the meaning may depend on the beliefs
of the individual. I have found some explanations on the
internet which resonated with my idea of "Holistic Health".
Holistic comes form the word "whole" or "complete"
That is, to look at the self from a whole (holistic)
perspective and to understand the mind, body and
spirit connection and the importance of balancing all
aspects of one's life.
Looking at human health as the wellbeing of the whole
individual rather than the health of its parts.
This rationalizes, in a few words, what whole books are
devoted to, and what wellness is all about. In short, take
care of your body mind and spirit. As the saying goes
"healthy mind; healthy body" or visa versa. As you have
seen in the graph on page 44 disease does not merely start
on the physical level. Our daily stress, emotional and mental
exaustion will lower the body's defence system, creating
opportunities for disease. But what is considered spritual
"It is the recognition and ability to put into practice moral,
spiritual or religious beliefs".
Stress: The term "stress" is short for distress, a word
evolved from Latin that means "to draw or pull apart." Why is
stress hazardous to our wellbeing?
A little stress is healthy as this is part of living.
As you can see in this
picture we need some
stress in our life in order
to function. Either
sleeping all day or being
overly stressed is not
beneficial to health and
Let's consider a few important aspects on how excess or
constant stress can affect wellbeing
Intense stress reactions are extremely beneficial when
we need to temporarily deal with a situation. This is
called the fight or flight scenario, where we need the
extra adrenaline for survival.
Stressful stimuli activate stress centers in the brain, the
Hypothalamus, producing and releasing adrenaline.
The limbic system is called the emotional brain and is
the major area dealing with stress, emotion and
memory. The Hypothalamus is part of the limbic
system. Find out more about brain and stress
This activates the HPA axis (hypothalamic-pituitaryadrenal axis) producing cortisol from the adrenal gland.
Creating a "Flight or Fight" response.
After this the HPA axis (hypothalamic-pituitary-adrenal
axis) need to return to normal so balance is achieved
Continues stress will not shut off this response
The HPA axis will first be hyperactive and when running
out of steam becomes hypoactive or under-active
Constant stress creates an inflammatory state and
inflammation creates stress within the body
Some symptoms and pathological changes include:
anxiety, depression, mood changes, sleep disorders,
energy changes, cardiovascular and auto-immune
Cortisol is a potent anti-inflammatory, anti-stress
hormone and helps control immune activities
However, constant cortisol in the blood increase insulin
resistance, kills brain cells and depresses the immune
This shows a little is good, but a lot can be damaging. As the
saying goes, stress is created physically with our hands, by
working too hard, mentally by our head through our
ambitions, but stress can also be created by our emotions.
Emotions are another word for feelings. Depending how we
feel about a situation will determine how we react. Although
the psychological reactions to emotions, or feelings, may
differ for each individual, the internal physiological response
however, is the same. Intense emotions activate the stress
response cycle.
There are many causes of stress including sickness and
injuries themselves generate stress within the body. Having
too much fun or even a surprise party or any happy event
can activate the stress centre in the brain.
We cannot escape stress it will be with us until we die. We
have to learn to manage stress rather than trying to
eliminate it completely from out daily life. Even if you would
live like a hermit on a deserted island you would have stress
to deal with. Trying to find food and shelter, being exposed
to extreme weather changes and no social interactions etc.
are all stressful situations. Stress is here to stay whatever
your lifestyle might be, but you can minimize and counteract
its negative effects. This goes back to lifestyle changes, look
at your life and see what you can change to relieve the
negative effect of stress.
This leads me to the next part; SERENITY.
Serenity: Calmness, stillness, inner peace, quietness, even
temper, composed, tranquility are only some definitions
associated with being serene. If you look at your daily life
how much time would you be spending in a state of
tranquility being calm relaxed with not a worry on your mind.
I bet not much, if any.
For the sake of your wellbeing and sanity and for those
around you, you need to indulge in some "Me Time". This
can mean a few minutes a day of total tranquility or a
certain time set aside every day for meditation.
Meditation and yoga have long been known to be the most
powerful exercise for a peaceful mind and body. They also
teach deep (from the diaphragm), breathing. This in itself
will relieve stress as it slows down the heartbeat, leading to
relaxation. We all have heard the saying "count to ten and
breathe deeply before reacting to a situation".
A tense mind will produce tense muscles. Muscle relaxation
is a technique to help you let go, unwind and release
stiffness and tightness. You will find information on muscle
relaxation techniques on this website
Tai chi is another form of relaxation and easy exercise
favored by many people, including the elderly. Mind, body
and spirit are all exercised simultaneously by this one
ancient Chinese health exercise plan.
Find out more
Below find an article by Paul Jerard about the health benefits
of yoga and meditation.
How do you find tranquility and inner-peace? The answer is
simple, but for the masses to practice regularly, is another
matter. The answer is taking a Yoga class.
Yoga contains many physical, mental, spiritual, and
emotional, aspects for the holistic health of mankind. Yet,
how many really pro-active people do you know? If you visit
a Yoga studio, Yoga class, or an ashram, you will meet many
people who take care of themselves.
Some of the more well known Yogic techniques are asana,
meditation, pranayama, mantras, mudras and bandhas, but
there is a lot more to Yoga than techniques. It is the “Yoga
off the mat,” which causes life changing results. For
example: Let’s look at meditation a bit closer.
Many people practice meditation in the morning or evening,
when the rest of their family is in bed. If you wake up early,
the morning should suit you. However, if you go to bed late,
then meditate at night.
This is the easiest way to develop a regular routine, create a
steady practice, and calm your mind. It will take a few weeks
to feel results, but they come from practice. What kind of
results can you expect from meditation?
Some of the many Yoga meditation benefits include:
happiness, emotional stability, creativity, and clear thought.
You can also reduce stress, anxiety, moodiness, and
depression, with a regular meditation practice. There are
many more benefits from meditation, which can be
measured on the physical and mental levels.
When you are not meditating, you can forgive others, give to
others, be mindful, avoid judging others, show loving
kindness, and do not seek rewards. You will see that rewards
will come back to you, which is fine, but do not refuse loving
kindness from others.
This is the Law of Karma. You perform an action and the
universe responds with a reaction. You accept the reaction.
You help people and people help you. We do not have to
hoard our possessions, but we have a moral obligation to
help those who need us.
Yoga and meditation have sometimes been accused of
having self-indulgent practitioners by religious
fundamentalists. This is interesting because Yoga and
meditation have practitioners from every religion.
Self-indulgent materialism often occurs, when people are
spiritually disconnected. Yet, Yoga opens the spiritual
connection to God, which will result in the unification of
mind, body, and spirit.
So, how do you find tranquility and inner-peace? Forgive the
foolish because it will do no good to hate them, and it is a
waste of energy. Give to those who need because giving is
the greatest reward in life. Become a “fountain” of loving
kindness and good things will be magnetized to you.
Some will ask, “Why should you forgive, give, be mindful, or
show loving kindness?” The answer is: Because it is right;
every religion agrees, and it is too much work to avoid
helping those who need it.
Article Source:
It is up to you to find a way to relax your body, mind and
spirit - if you don't, then you are not practicing "Holistic
Health". It does not mean you need to do all or any of the
above; however, you need to do something. This can be as
simple as a walk in the park, on the beach or just around
your garden. Gardening by itself can be very relaxing. Go to
a movie, especially a comedy, as a good laugh has been
proven to relieve the pressures of stress. We should have a
good laugh every day. Laughing for 20 minutes a day may
seems foreign to many of us, as statistics show, on average,
laughing takes only around 5 minutes of our time. When was
the last time you had a good laugh?
Have you ever sat on your veranda or stood outside in the
evening and looked at a cloudless sky full of stars? Seeing
the vastness of the sky above and imagining the universe
beyond will be humbling and bring into perspective that life
is more than hassles and stress. We are all part of this
universe and have to play our role in it, but it is how we play
it and how we let the play affect us that matters. How we
deal with situations and how we handle what life throws at
us every day. We have choices on how we react. Make sure
your choices will be the right ones for you and your health
and wellbeing. Look at life as the glass being half full rather
than half empty. Having a positive attitude is an important
element in finding serenity and lessening the onslaught of
Spirit: has many definitions including: The vital principle or
animating force within living beings, Incorporeal or ethereal
consciousness, or plainly our Soul.
Spirituality: "Deep, often religious, feelings and beliefs,
including a person’s sense of peace, purpose, connection to
others and beliefs about the meaning of life".
Spirituality is having meaning and direction in life. It involves
development of positive morals, ethics & values. Being
healthy spiritually helps us to demonstrate: love, hope
sharing and caring, forgiveness, faith, hope, integrity,
honesty, respect an appreciation of nature , value life,
demonstrate kindness, recognize individuality/self worth and
having purpose in life.
Spirituality means different things to different people.
Religions have their own connotations for spirituality.
The words below were written by Jeffrey Palmer.
The following checklist has been designed to help determine
whether your spiritual health is in need of attention.
1. You find yourself more in agreement with negative points
of view
2. You are easily irritated or agitated, small things annoy
3. Beliefs that once seemed impeccable seem to have let
you down.
4. You feel drained or tired most of the time. Most of us are
unaware of the health of our spirit or life energy. We go
about our daily business without ever giving a second
thought to this very vital part of our lives. For the majority of
people, spiritual health is intangible, invisible the notion of
the spirit is purely an idea or abstract concept, not a thing
that can be monitored and measured easily like blood
pressure or insulin levels. Yet our spiritual health is just as
real and important as any other measurement of our well
Lacking the modern devices and technology used to track
physical illness, we must rely upon a routine of self
examination and introspection in order to gauge the health
level of our spiritual selves.
5. Hobbies and interests seem less enjoyable.
6. You relive past events trying to determine when things
went wrong
7. Migraines and other ailments occur more frequently
8. When you should be relaxing, you feel uncomfortable and
9. There always seems to be a void in your life which must
be filled.
Any or all of these issues may point to a serious need to
address your spiritual health and well being. Considering the
important role which spiritual health plays in our overall
sense of happiness and fulfillment as well as the direct
connection between spiritual wellness and physical health it
is unfortunate that more attention is not paid to this vital
When the spiritual self is injured, the mind and body suffer.
Take some time to examine your life path, your beliefs and
expectations. Consider practicing meditation or other
relaxation techniques to reduce stress and anxiety. Make a
point of self evaluating the strength of your spirituality and
take steps to connect or reconnect with the sense of wonder
and mystery of life.
Examine your beliefs. Are your beliefs working for you? Is it
possible that the beliefs that you have held for so long are
actually damaging your spirit?
Of course it is. We often inherit the beliefs of our ancestors,
community and cultures. Many times these beliefs simply
are not compatible with what we intrinsically know to be
true. The resulting inner conflict can result in a sort of
spiritual flu, an illness which we carry often for a lifetime and
we can never seem to shake. No matter how good things
may seem to be going, we always feel a certain kind of
emptiness. Examine your beliefs and your entire belief
system. Do not be afraid to throw out any beliefs which feel
at all uncomfortable. Your spirit will thank you.
Article Source:
Here are my last words of wisdom.
Wisdom and spirituality go hand in hand. Deeper searching
for the meaning of life and our part in it, must lead to more
wisdom. Could we have been born with knowledge and
wisdom, even if it is on the subconscious level? Consider for
a moment the possibility of the eternal life of the soul.
Wouldn't we then carry within us the knowledge of many
lives? None of us knows anything for sure - we are all just
hoping that there is more to life than what we perceive as
being our reality. We all need some kind of belief, hopes and
the possibilities for an unseen world where everything is
perfect, because no perfection can be found in this world. Or
perhaps this imperfection is the absolute to refine the soul
and teach the human spirit lessons. Lessons can only be
learned by highs and lows in our life. More so through
hardship and disappointment as this gives us the power to
rise above and become stronger and wiser. Therefore, if we
have learned throughout many lifetimes we might have been
born with knowledge and wisdom only to be told and be reeducated within our society to unlearn and fit in with the
Regardless, of what your beliefs are. Remember, this is your
life - here today - the now, make the best of it and don't
waste it. Don't just live in the physical realms, but strive
higher and deeper as you search for the meaning of your
life. Make a conscious effort in accepting your spiritual being
as a part of your life. Include your spirit, your soul, in your
search for health and wellness.
I would like to finish this chapter by introducing a book to
you. It was written by a very dear friend of mine, Peter O.
Erbe, who sadly passed away in 2006.
I first met Peter in 1974 and my then husband and I became
very good friends. I have spent so much of my life talking,
listening and learning from him. Many discussions happened
in his garden, where friends would meet on a Sunday
afternoon, having coffee and cake. We would share stories
and converse about life on earth and the possibility of
"heaven", whatever heaven means. He had faith in god as
the universal energy, the power and all there is. He reasoned
and accepted it as truth if god is all there is then we must be
part of god.
I took this photo only weeks before he passed
away. It was a Sunday and I had my last
afternoon in the garden with him. For some
reason that day more friends than usual
gathered around and it was a perfect day.
On the physical level he certainly was not perfect. Actually
his imperfections played part of why he died too young. He
was not even 70 years of age. He died of a heart attack
which possibly could have been prevented had he
concentrated a bit more on his health. We could also look at
it from a metaphysical aspect; his life here on earth had
come to and end and his soul needed to move on.
However, spiritually he was a "Searcher". A large part of his
life was dedicated to finding answers and unveiling the
elusions, which stop us from seeing within. He had a strong
personality and he never ever let go of his search, not only
for the meaning of life, but more importantly how we can tap
into our spiritual being and become "whole".
He was looking for enlightment. He would not take for
granted what he was reading and he would research and
meditate upon before making it his truth.
Peter's book was born out of this eternal and honest search
and everything written was essentially the result of his
pursuit for answers.
While Peter was writing his book I witnessed changes in him.
Often he would speak of guidance he received while writing
and at times words would just flow through him materializing
through his fingers and on the computer screen and answers
would come when he most needed them.
Therefore, his book was a personal journey, learning and
believing along the way that important changes are going to
happen to mankind and to the world as we know it. We need
to be ready for these transformations, which require us to
face and change our perception, how we see ourselves and
the world around us. Essentially we have to wake up and see
without the veil of the ego obstructing our sight.
We live in a world of polarities, neither site to be called good
or bad. On a personal level we need to embrace all of us not
just what is good about us, by doing this we bring both
polarities into balance. On a universal level there exists a
worldwide "Global Thoughtform"; this gives each individual
the power and opportunity to change the world.
Reincarnation (or Metempsychosis), the power of the "Law of
Supply" and by understanding "True Perception" we discover
our ability of self-reliance. All of this and much more is what
Peter had to come to realize and with his book he is passing
this wonderful truth on to you.
Read the book with an open mind and heart and hopefully
you will find some answers as well and by looking within
finding you're "God I Am"
After his parting from this earth my ex husband Volker and
his wife Lee inherited his books and the rights to re-release
them. "Stride into Health" is now proudly adding Peter's book
to their product list.
We all believe this book needs to be out there as so many
people can benefit from his writing.
For more information and/or to purchase his book
Chapter 12
ow that you have read this e book, are you ready for a
new beginning? Are you ready for a healthier life? Are
you ready for the 8 Steps to Health and Wellbeing? Are you
ready for all of your tomorrows?
I have written this e book in the hope that my words will help
motivate you and start you on a more fulfilled life. The more
health and wellbeing you achieve, the happier you will be. If
you feel better and stronger, if you have total wellness, you
will feel at "home" in your body with a sense of "wholeness".
This translates into more enthusiasm for life, which in turn
will not only benefit you, but those around you as well. It
might just be contagious enough to inspire others to follow
your lead.
Positive feelings lead to positive actions, bearing
positive results.
Go ahead inspire yourself and others.
Of course I cannot promise this e book will help you
eradicate all your health problems, it is not a magic bullet
and it might just be too much for you to undertake.
Nevertheless, it is a great start and now it is up to you to
contemplate if you are ready to take your first of eight steps
to wellbeing.
Imagine a healthier, happier more energetic you, armed with
more power to offset the negative and health defeating
aspect of our modern life.
Success starts with the first step, with each stride bringing
you closer to your goal.
Go on you have nothing to lose, but everything to
You can change your life….when you change your
Chapter 13
Websites for Additional Reading
Reading and Information
At the time of writing all websites mentioned here, were live and active,
and the information was relevant to this book. I cannot guarantee and I
apologize if this might not be so in the future.
Google Key words tool
What is the difference between health and wellness?
Convert inches to centimeters -- 1 inch = 2.54 cm
Convert kg to pounds -- 1 kg = 2.2 pounds
To calculate your healthy weight zone
To calculate your frame size.
To calculate your lean body mass
US Navy formula to calculate how much fat you are carrying
YMCA formula to calculate how much fat you are carrying
Calculate your body mass index
What is your body shape?
How much fat are you carrying? This calculator is based on
the U.S. Navy formula.
How much fat are you carrying? This calculator is based on
the YMCA formula.
Do you have more mass than your heart can handle?
Calculate how many calories your body needs to burn to function
Use this tool to determine your healthiest weight.
This calculator uses standard tables to calculate your frame
Increasing your lean mass while reducing your fats is the key to
looking great.
Do you have a higher risk of heart disease because of your
The Keto System Weight loss program
The World Health Organization (WHO) website on drinking
water hazards.
Information on bottled water
Australian drinking water guidelines
The primary standard is 2.6.2 "Non-alcoholic beverages &
brewed soft drinks
Labeling and other Information requirements (Standard 1.2),
Contaminants and residues (Standard 1.4),
The Australasian Bottled Water Institute (ABWA) has their
own code of practice
"Drink or Pure Hype”- Natural Resource Defense Council
Water and minerals
Water Fluoridation
Iodine Article
To purchase Dr. Brownstein’s book or DVD.
"The Choice is Clear” by Dr. Allen E. Banks
How to do an Enema
More information about Enemas
MMS article
Good bacteria works like another organ
Lifestyle and disease statistics
Foods according to blood type
Australian and New Zealand Food Standards
Here you can also access a nutritional food panel calculator.
and click on Proceed to the Nutrition Panel Calculator (NPC)
Health danger of sweets
For allergy testing
Calculate your maximum heart rate
Statistics on child obesity
Ideas on how to involve the family in fitness
Watch a 10 minute video for a step workout
To calculate your target heart rate
20 minute exercise Video
Abdominal and lower back exercises
How many calories do you burn doing your favorite exercise?
How long does it take to lose a pound doing your favorite
Magnesium Chloride (Magnesium oil) article
Learn more about ferments
To buy the fermented drink B. E. Wholegrain Liquid
Lipase article
Liver phase 1 and 2 information and detoxification
Organic Plant Minerals
Judie's E book
Alkalize information
To buy pH Test Strips
Alkaline/acid food list
Brain and Stress
Muscle relaxation techniques
Tai chi is another form of relaxation and easy exercise
Article source: Article by Paul Jerard
Article source: Article by Jeffry Palmer
To buy the book “God I Am" by Peter O. Erbe
For comprehensive information on how to heal yourself by
Walter Last
Benefits of skin brushing
Barbara's Practitioner line of Products
This Electronic book is published and © Copyright 2010 Barbara
All rights reserved. No part of this book may be reproduced, stored in a
retrieval system, or transmitted by any means, electronic, mechanical,
photocopying, recording, or otherwise, without written permission from
the copyright holder(s). However if you would like to copy anything
please ask me as I probably won't say no.
The aim of this e-book and the wellness manual as a guide is to
provide information on wellbeing and health improvement. We cannot
accept any legal responsibility for any problem arising from
experimenting with these methods. For any serious disease, or if you
are unsure about a particular course of action, seek the help of a
competent health professional.
Every effort has been made to provide accurate and helpful
information. No guaranties are made where information within this e
book has been written by other authors. If you choose to rely on the
information supplied it as your own risk.