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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)
Wellness…."The Constant, Conscious Pursuit of Living Life to
its Fullest Potential."
1) Foreword______________________________________ 3 to 4
2) Introduction___________________________________ 5 to 6
3) Weight loss___________________________________ 7 to 11
A Healthy Weight is the Cornerstone to Wellness
4) Water________________________________________12 to 18
Water….The Liquid of Life
5) Elimination___________________________________19 to 27
Health and Disease Starts in the Digestive Tract
6) Liver Support and Detox______________________28 to 32
The Major Organ of detoxification
7) Lifestyle Choices______________________________33 to 38
You can Change your Life…when you Change your Mind
8) Nutrition______________________________________39 to 43
Do you Eat to Live or Live to Eat?
9) Exercise______________________________________44 to 50
Is at the Heart of Good Health
10) Supplements________________________________51 to 65
Enhance the Value of our Daily Food
11) Stress, Serenity, Spirit_______________________66 to 75
The Missing Link to Wellness
12) Conclusion__________________________________ 76
13) Websites URL's______________________________77 to 80
14) Copyright and Disclimer______________________81
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.
There are millions of websites advertising, advising and selling products in
regards to health and wellbeing. As you can see the ―Internet 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
So why should you trust me? How is this e-book different to 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 travelled the path of trial and
error and learnt 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 somewhere.
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, as I learnt and
absorbed new information.
After years of self-taught knowledge I finally studied for my nutrition diploma
and after completion, I 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
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 ACT!!!
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 learnt 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 down to‖
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 ebook. 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
At the time of writing all mentioned websites where active.
Chapter 2
Let me explain 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 and to get into the ―Wellness Zone‖, a holistic
approach is essential. This must encompass 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 structure.
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
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
It expresses the totality of the universe and the beginning of new life.
It also represents determination, continuation, and repetition.
We have to agree that determination, repetition and perseverance is required
in order to succeed whatever 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 goal.
I asked myself – ―Health and Wellness‖- is there a difference between those
two words? Does health mean the same as wellness?
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 achieve while wellness is a dynamic
concept that continues for a lifetime.
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? However, you need to be aware that when
you achieve better health and wellbeing, some medications might be able to be
reduced. As you go along with this program your body, in its wisdom, begins
repairing and this will lead to better health. In those cases it is advised to
check your medications status with your doctor.
Are you ready? Let’s get started on our journey to
I will not address specific diseases, chronic or degenerative disorders in this e-book. It is a
general guide on how you may 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 condition.
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 wellbeing.
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 part of the body (gynecoid type) is often harder to
move. Estrogen and progesterone are the dominant hormones. After
menopause estrogen and progesterone levels decrease and this often promotes
upper body 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 information.
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 for you Here you can find
calculators for assessing many different aspects of your health including:
basal metabolic rate, body mass index (BMI), ideal weight, waist to hip ratio,
and calories burned.
To calculate 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. You can also access my PowerPoint presentations online
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 for weight gain in the first place. True, some
medications, low thyroid function, stress and 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 breakfast.
For a quick start weight loss cut out all starches and sugars.
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 body.
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. I am not very fond
of diet shakes as a meal replacement, as they do not teach you to eat
healthily. A protein shake as a snack is great. If you should decide to go on
one of these 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 Keto Slim is a weight loss program I mostly use in my clinic. It is now
called the "Shake it Professional Weight Management Program". You received
the older version "The Keto Slim" Booklet as one of your downloads.
See for this new version.
The new name "Shake it Professional Weight Management Program" is one and
the same. It just has a new name, new look, more recipes and some new
products; but the principal is the same. Please remember when I write about
the "Keto Slim" weight loss program it is synonymous with the "Shake it"
Weight Management Program.
Much will be the same; however, some supplements and recipes have
changed. Within Australia and New Zealand this 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.
Alternatively you can order them through my clinic by e mailing me
[email protected] for information and the purchase of all Metagenics
supplements including the shake it program products
However, you will find some useful information on their website as well
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 learnt about the Exchange System in the text book
―Perspectives in Nutrition (fifth edition) by Gordon Wardlaw and Margaret
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. These 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 would like to find out more about this system Google the words
"Exchange Diet System".
You have the choice of either program. The ―Shake it" and the "Exchange
System" (both are part of your download bonuses)
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 you weigh the
more you have to give. This might be one positive aspect of excess
This shows us how important water is not only for health but more
importantly, for our survival. To read more about the importance of water in
the body see
But what should we drink? Coffee, tea, wine, beer, soft drinks all can add to
your daily fluid intake, but are these 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
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% water, adipose tissue about 20%
Water carries nutrients into the cells and toxins out
Is a solvent for many chemical compounds and a lubricant
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 high
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
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.
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
Labeling and Other Information Requirements (Standard 1.2),
Contaminants and Residues (Standard 1.4),
Other regulations also include microbiological and processing Requirements
and the Food Safety regulations.
The Australasian Bottled Water Institute (ABWA) has their own code of
practice as well as their website.
I am not saying you need to read all the above information (you can of course
if this is of interest to you), I included those websites to show you how much
goes into regulating, testing and labeling our drinking water and other
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? Perhaps 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. However, I still believe drinking bottled
water (except for the pollution aspect) it is a better choice than tap water.
So tap water and maybe even 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
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 part 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 agriculture means growing produce without chemical
fertilizers and poisonous sprays. Where does organic water fit in?
Which kind of water should we 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
FILTERED WATER: There are many filters on the market, but generally filters
tend to take out heavy solid substances, but do not remove bacteria 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. These 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 burned.
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 from
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 its 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 form.
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.
For 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
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 over-burdened 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 from 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 functions
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 itself.
BOWEL CLEANSE: 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 Salts) all help. Epsom Salts 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
Salts is recommended for the purge, but not for people with impaired kidney
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 Dysbiosis.
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 can be a
trigger for causing the leaky gut syndrome. Once entered into the blood stream it is
very likely to produce widespread health problems. Candida is not our only
problem. Parasites, viruses, bacteria and other unfriendly microorganisms and their
byproducts cause similar problems throughout the digestive tract and within the
body. Often it is very difficult to rid the body of any kind of unfriendly
microorganisms as some can build ―biofilms‖ for their protections. A very good
Next: for 3 weeks take a high dose of Lugol’s Solution this will help destroy
the Candida and other unfriendly microorganisms
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 from antioxidants) 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, Pau D’arco and Olive leaf extract powder
to do the rest. It is probably a good idea to alternate microbial herbs as this
allows the destruction of a wide range of different microorganisms.
Another 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, it destroys affected blood cells. You could say its
strength could also be called its weakness. It kills off quickly and nausea can
be experienced. As it is a strong oxidant (that is the action of eradication of
microorganisms) it is important to alternate MMS and take it on a rotation
program alternating with other anti-microbial. Walter Last’s information on
how to take MMS now also includes the oral absorption and the un-acidified
method. MMS in any form is a potent killer of all kind of unfriendly
microorganisms known to man.
MMS might not be everybody’s cup of tea and it has had, for whatever reasons,
some bad publicity. Many of us do not understand enough about chemistry and
biochemistry and we believe taking MMS or sodium chlorite might do us some
harm. With his background in bio-chemistry Walter Last has the scientific
knowledge and through his thorough research he appreciates and understands the
action and interactions of sodium chlorite and our body. His writing will put you at
ease in using a product like MMS and value its health giving benefits.
In 2003 the Australia New Zealand Food Standards Code was changed to permit
the use of sodium chlorite acidified with citric acid or other food acids for
antimicrobial surface treatment of meat, poultry, fish, fruit and vegetables.
I highly recommend reading Walter Last’s Website as new information and
After you have done the 3 weeks on Lugol's solution and maybe another 2
weeks or so on a different parasite cleanse. What is next?
NOTE: If you are not sure or would like some additional information on rotating
anti-microbials send me an e mail [email protected] often antimicrobial
treatments needs to be repeated over long periods of time, because microorganisms
of any kind can easily re-grow if the conditions are favorable. This not only depend
on our own internal environment and the strength of our immune system, but also
on the possibility of latent spores etc. Those can lay dormant for some time only to
raise its ugly head again. This is way it has to be done in cycles, sometimes over
years, depending on the infestation or/and the chronic condition.
Renew Or Feed And Seed Phase: The human body, consists of about 1013
(10,000,000,000,000 or about ten trillion) cells. It 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 compare 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 probiotics 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 importance.
It is also important to take a good multivitamin/mineral complex as zinc,
selenium and iodine are other beneficial nutrients for the health of the
digestive tract. Alternatively, you may benefit by adding colloidal minerals to
your diet.
What else is important for the health of the digestive tract?
Make sure you are never constipated. Being constipated 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 of corn.
o Record the meal time on your calendar and abstain eating any corn
until the test is completed.
o Record bowel movements on your calendar and note when there is
any visible corn in the stool. Continue to do this until there is no
more corn visible.
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 32) 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 anemia.
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 organ.
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 while 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
A healthy liver and proper liver function are imperative to good health. Part of
its role in digestion is the production of bile, which is stored in the gallbladder
and exported into the duodenum.
Fat metabolism is another important metabolic function. The liver does not
only burn fat, but also drains excess fat into the bile to be passed out through
the intestine. A healthy liver is perfectly capable of performing these tasks
efficiently. However, there are some experts agreeing that fatty liver problems
are on the rise, as the liver is over-burdened and therefore sluggish in its role
of detoxification and fat elimination. Problems arise through incorrect lifestyle,
diet and pollution of any kind. As you have seen before (page 20/21) toxins
can accumulate by way of internally produced toxins or taken in from our
external environment. Also many of our over-processed foods do not contain
adequate enzymes, especially lipase. Lipase in our food is mostly lost through
the process of pasteurization. Excessive fructose used in food and drink
manufacturing is also a contributing factor.
Below are some indications of fatty liver.
You will probably be overweight, especially in the abdominal area and
might have problems losing weight
Elevated blood levels of Cholesterol and tryglycerides
Syndrome X (see the Weight loss Power Presentation)
You either have or are on the verge of Diabetes 2
You might feel tired and low on energy
You may also have problems with your immune system (either over or
In an article the "Gastroenterological Society of Australia" (GESA) states the
Non-alcoholic fatty liver disease (NAFLD) is a
common disorder that now affects up to one third of
the adult population. It is increasingly common in
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
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 system.
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 buildup of dangerous
toxins within the liver, thus lessening 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 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 discuss this in our
nutrition chapter) will help eliminate the buildup of residue proteins and
other toxins in cells.
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.
Secondly, examine your 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 excretion).
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. We can help our
kidneys 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 dead 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
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, noninfectious 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 adopting 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 inactivity.
Coronary heart disease affects 1 in 2 men and 1 in 3 women.
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 women.
For more information on Non infective diseases see
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 wellbeing.
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 picture.
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
Negative thought patterns and emotions, or any burden in your life, whether it
be physical, mental or emotional, can also add up to increased acid
Therefore, it is imperative to make lifestyle changes including; balancing
excess acidity by alkalizing the body, monitoring emotions and replacing
negative thought patterns with more positive ones.
Contact Judie with your question and for emotional help with Bach Flowers,
you can also order your very own self-help CD’s or
see her facebook page!/pages/AbundantLife/346902192066107
A weakness/blockage in the oxidative energy metabolism can also be a cause,
because of the overproduction of lactic acid, causing acid accumulation. This
can only be fixed by removing the cause. That cause may be systemic
Candida, allergies due to leaking gut, wrong diet for body type (blood type
diet), and accumulation of metabolic and toxic waste products inside the cells.
This program takes a big step towards fixing this cause.
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 clear 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 trouble".
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 keel.
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 well.
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 progress.
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
bonuses 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
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
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 ones somewhere
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
Instead of using pH strips you may use turmeric or possibly just some curry
powder. Dissolve a teaspoon of the powder in half a liter 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
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
Positive Lifestyle changes encourage wellbeing and affect 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.
By taking responsibility for your own health you will also contribute to health
With this e book nothing is stopping you. You have already taken the first
step, don’t stop now.
Chapter 8
Do You Eat To Live
Or Live To Eat?
e all know we have to eat to live, but are your food choices slowly killing
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 truthful, being a
vegetarian requires very careful meal planning to receive all the necessary
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
it 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 enzymes.
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 fiber, 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 products.
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 nutrients.
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 standards
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
(genetically modified) foods.
Here you can also access a nutritional food panel calculator. You have to add
a recipe for example omelet
Reading the information on the above website however, leads to more
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
relatively 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
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 starches
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 2 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 from the
"Superfood" greens spirulina, wheat and barley grass, chlorella and alfalfa.
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 built up proteins and
toxins and gives the digestive system a little break.
Do a complete basic raw food regime once or twice a year on its own or as part
of the program which you will find at the end of the "Your 8 Step Guide to
Health and Wellbeing" Manual.
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.
Whenever possible eat organic foods.
Most 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 or flaxseed oil for
salads. Many of the other supermarket oils are over-refined, coloured
and deodorized to make them pleasing to our senses.
Use coconut oil for cooking
Butter is always better than margarine.
The least processed your food, the better.
Bake and cook your own meals and don't rely on meals from the
supermarket freezer or bought cakes and biscuits.
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), the immune system and also
the cardiovascular system (it is a great sanitizer and destroys many
unfavorable and detrimental microorganisms).
I would like to stress two points. Firstly, we all need a little treat 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. Just don’t overdo it.
Secondly, even the best 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 information.
Chapter 9
"E"= Exercise
Is At The Heart Of Good
s I mentioned in the beginning of this e book I became 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. To
calculate your maximum heart rate
Remember, if you cannot talk or whistle while exercising you are working out
too hard. Increase intensity slowly.
The above is achieved through cardiovascular and aerobic training.
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
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
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 disease.
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
Reduces feelings of depression and anxiety.
Helps control weight.
Helps build and maintain healthy bones, muscles, and joints.
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
Reduces the amount of fat deposit and reduces food intake
Gets cortisol levels down (stress and inflammation increase cortisol
levels) - Excess cortisol more visceral fat
There might even be less risk of developing some cancers.
Perhaps it is time you included exercise in your daily life. The benefits are
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
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.
To find something which is fun as well as get you fit is not always easy,
particularly if you want to involve the whole family.
Here are some ideas you could incorporate in your daily busy lifestyle.
Find time to walk in the park, encourage the kids to have a sprint to see
who is the fastest, toss a ball, play cricket
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
Let the kids find ways of exercising and alternate their ideas.
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
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 uphill.
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 pushups (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 go to
The above exercise suggestions raise your cardiovascular fitness, for heart,
circulation and lung capacity.
Next find out what you can do to increase muscle strength.
Muscle strength is very important, especially when you get older. So why
should you train with weights? Why is muscle strength and tone important?
Weight Management: By gaining muscle strength and tone you will
contribute to a more efficient metabolism.
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 mass.
Muscle tissue is denser
than fat tissue, meaning
you might weigh the
same but look slimmer.
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.
For more exercise ideas you can do at home, see the website and click on the
one which interests you.
Always stretch when your muscles are warmed up, otherwise you might pull a
muscle. Stretching is more important after you 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 use a
Find out how many calories you burn doing different activities. The calculator
uses the type of physical activity and your basal metabolic rate to calculate
calories burned, so gives a personalised result.
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 sub-standard 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
Natural nutritional supplements can be of help for many disease conditions,
as well as enhancing your health and wellbeing.
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 Manual.
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 practice.
Below find information on the health benefits of greens
Spirulina ( blue-green algae)
 Algae are the first life-forms on earth. Supplies that burst of primal
essence that manifested when life was in its birthing stages. Exists on
the edge between the plant and animal kingdoms.
 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
 The protein is predigested, especially good for people with digestive
 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 protein.
 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/green colour of spirulina (phycocyanin) is known for its
astringent effects, 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
 High in anti-oxidant enzyme SOD and the special P4D1 and the
chlorophyll all of which increase anti-inflammatory properties.
 Grasses are more cooling and quicker cleansing than spirulina.
 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 K.
 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
 Contains the nine essential amino acids.
 It contains pectin a digestive enzyme, protecting the cell, especially from
 Effective buffer of too acid condition in the digestive tract.
 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 cautions 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, which could interfere with the intended anticoagulant effects of
 Women should not consume excessive quantities of Alfalfa during
Pregnancy (due to the ability of the Stachydrine content of Alfalfa to
stimulate the Uterus)
 Little less protein, just a fraction of the beta carotene, more than twice
the nucleic acid and chlorophyll than spirulina
 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
 Chlorella growth factor (CGF) offers superior quality of RNA/DNA
 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 cannot be
assembled and vitamins cannot 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 takes 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 complementing 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 possibly
sodium bicarbonate, help alkalize and balance the pH of your body.
Lugol's Solution: This preparation has been around since 1826. The name
comes from its originator Jean Guillaume Auguste Lugol (1786 - 1851) a
French doctor. He suggested that his iodine solution could be used to treat
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. Alternating Lugol’s and Kelp for iodine supplementation is
advised, by using Kelp for a month or longer and then you might use the
Lugol’s solution again. Too much iodine can over-stimulate the thyroid, so
watch out for hyperthyroid symptoms such as fast pulse and/ or fast
heartbeat, outbreaks of sweat, or any kind of overstimulation. Cut down the
iodine or leave away for a few days and watch your symptoms.
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 days.
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 decreases.
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 as it appeared in Nexus Magazine
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, fungus, 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.
Pau D arco Extract can be used the same way Olive leaf extract is used. It is
an antimicrobial and will boost the immune system. There are many studies
done how it is effective in cancer treatment.
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.
Colostrum does not cause allergic reactions like cow’s 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
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 USA.
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 fiber 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 enzyme. 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
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 properly.
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 enzymes:
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 — breaks down grains
The cellulase enzyme is not present in humans and therefore we cannot break
down fibre (or cellulose). Cellulose is an un-branched Polysaccharide
Carbohydrate composed of linked units of Glucose. It is a form of insoluble
Dietary Fiber, very important to intestinal health.
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 most of 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 Last: 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
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 my clinic Holistic Health Mackay. I use metagenics practitioner
line of products, but you need to contact me for product information or for the
purchase of any of Metagenics products purchase
You could also try 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
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 reactions.
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
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 are 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.
Essential Fatty Acids (EFA's): Essential fatty acids are omega 3 and 6 - 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). It is necessary, yet nonessential as the body can produce a modest amount by itself.
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 flexible.
Omega 3 from plant sources or from animal sources; which is better?
Fish oils are known 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
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 plants.
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 neuropathy.
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.
Most supermarket oils are heated and have no nutritional value. They are actually
poisonous to your body. The best are unrefined cold pressed extra virgin olive oil
and extra virgin coconut oil.
L-Cysteine: Glutathione is the most important tripeptide (made up of
Cysteine, Glycine and Glutamine) for liver detoxification.
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 L-Glutamine supplementation, as these
nutrients contribute to the endogenous production of Glutathione within the
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
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):63776381, 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 Detox Mix: A supplement especially designed by Walter Last and myself
to help 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
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 fiber and for soothing the digestive tract.
Antioxidants: Antioxidants are a diverse group of otherwise unrelated
chemicals that combine with Free Radicals (or other chemicals that release
Free Radicals) that would otherwise attack and oxidize molecules in the body.
Most Antioxidants may retard various aspects of the Aging Process, protect
cells, counteract inflammation, protect the Skin from the damage induced by
UV-B Ultra-Violet Radiation, reduce the risk of developing Age-Related
Macular Degeneration and is important for some metabolic reactions.
You might like to google Astaxantins, as those are one of the strongest anti
oxidants you can find.
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.
NOTE: I also recommend to check out our website for
new products and information. You also will receive a bi-monthly newsletter
with great health and wellness articles and news (you can unsubscribe
anytime you wish).
Chapter 11
"S"= Stress, Serenity, Spirit
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
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 37 disease does not merely start on the physical level. Our
daily stress, emotional and mental exhaustion 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 is part of living.
As you can see in this picture we
need some stress in our lives 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-pituitary-adrenal axis)
producing cortisol from the adrenal gland. Creating a "Flight or Fight"
After this the HPA axis (hypothalamic-pituitary-adrenal axis) need to
return to normal so balance is achieved
Continued 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 diseases
Cortisol is a potent anti-inflammatory, anti-stress hormone and helps
control immune activities
However, constant cortisol in the blood increases insulin resistance, kills
brain cells and depresses the immune system.
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 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
There are many causes of stress including sickness and injuries. 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 still have
stress. 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,
composure, 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
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
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 we laugh only around 5
minutes a day. 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 stress.
Spirit: has many definitions including: The vital principle or animating force
within living beings, Incorporeal or ethereal consciousness, or plainly our
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 you.
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 being.
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 nervous.
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 area.
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:
Before I share my last words of wisdom with you I would like to introduce my
friend Judie to you. Judie is a Clinical Hypnotherapist, EFT (Emotional
Freedom Technique or Meridian Tapping) and a Bach Flower Practitioner, We
both operating a clinic in Mackay, Queensland Australia. Judie gives
workshops throughout the year here in Mackay. Please go to her website to
see how she can be of help, with her Hypnotherapy CD’s, Bach Flowers and
with information on EFT. Please send her an e mail if you have any questions.
Wisdom and Spirituality
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 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 re-educated within our society
to unlearn and fit in with the norm.
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 enlightenment. 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 find your own "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
Go on, you have nothing to lose, but everything to gain
You can change your life….when you change your Mind
Chapter 13
Websites for Additional 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.
Difference between health and wellness (page 6)
Calculators for assessing different aspects of health (page 8)
Body shape calculator
Author Stream PowerPoint Presentation ((page 8)
The Keto slim/Shake it Weight management program (page 10)
My e mail address [email protected]
Metagenics website (page 11)
Importance of water in the body (page 12)
The World Health Organization (WHO) (page 13)
Bottled information (page 13)
The Australia New Zealand Food Authority (FSANZ) (page 14)
The primary Standard is 2.6.2 "Non-alcoholic Beverages & Brewed Soft Drinks" (page 14)
Labeling and Other Information Requirements (Standard 1.2) (page 14)
Contaminants and Residues (Standard 1.4) (page 14)
The Australasian Bottled Water Institute (ABWA) has their own code of practice as well as their
website. (page 14)
Organic Plant Minerals (page 17)
Judie’s E Book (page 17)
Flouridation of Water (page 18)
For information on Iodine (page 18)
purchase Dr. Brownstein’s book or DVD (page 18)
For more information on pure water (page 18)
For the book ―The Choice is Clear‖ by Dr. Allen Banks (page 18)
Article on Biofilms (page 22)
Walter Last website for Iodine, MMS, Borax, Kerosine, Turpentine and other health information
Wikipedia for gut Flora and Health (page 24)
Wikipedia prebiotic nutrition (page 24)
Non-alcoholic fatty liver disease (NAFLD) (page 29)
Benefits of skin brushing (pagen32)
No infectious diseases (page 33)
Judie for Hypnotherapy/Bach flowers (page 34)!/pages/AbundantLife/346902192066107
For pH testing strips (page 36)
Other pH testing methods (page 34)
Food Standard Australia (page 40)
Nutritional food panel calculator (page 40)
The danger of sweet and starches (page 42)
For allergy testing (page 43)
To calculate your maximum heart rate (page 45)
For Obesity in children (page 46)
Ideas to exercise with your children (page 47)
20 minute exercise workout (page 49)
More ideas about exercises (page 49)
Nexus Magazine article Magnesium oil (page 57)
MMS information article (page 57)
How to make your own ferments (page 58)
To purchase fermented drinks (page 58)
About Prebiotics (page 58)
Read about Lipase (page 59)
About enzymes and liver detoxification phase 1 and 2 (page 59)
For Liver Detox Mix (page 64)
For nutritional supplements (page 65)
About brain and stress (page 67)
Muscle relaxation techniques (page 69)
Tai chi website (page 69)
Pau Jerard Article (page 70)
Jeffry Palmer Article (page 71)
For Judie Clinical Hypnotherapy, EFT Bach Flower Remedies (page 73)
Peter’s Book ―God I am‖ (page 75)
Barbara’s Holistic health Website
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
guarantees are made where information within this e book has been written
by other authors. If you choose to rely on the information supplied it is at your
own risk.
This Electronic book is published and © Copyright 2010 and revised in 2012
by Barbara Bourke. All rights reserved.
You are not allowed to reproduced, 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.