Initial basic principles of detoxing
Avoid: Alcohol, hot ‘caffeine’ drinks, cold energy ones or fizzy drinks. Sugary foods, puddings, cakes or ‘heavy’ pastry. Keep it natural, fresh and not pre-processed.
Do: Drink plenty of clean water (approx. 2 litres a day) Essential for your body to properly function in all areas!
Make sure you are having regular bowel movements to eliminate all waste and toxins.
Skin brushing instigates the lymphatic system and blood stream to work more efficiently, which then allows accumulated toxins to exit the body more effectively. You can purchase a good quality body brush from Nutrigold http://www.nutrigold.co.uk/blist.php?referrerId=NCUNN&prodCodes=SP111-NC006-NC007-NC010
Oxygen! Get plenty of fresh air and consider exercise, at any level you can safely achieve. This does not have to be boring, For example, Pilates/yoga, martial arts, a dance group; jump on a trampoline and so on. Or just go for a brisk walk daily, purchase a rebounder (great fun) or just turn on your music and dance around the house. Just get moving.
Castor Oil packing: look on my blog for instructions on how to prepare a castor oil pack. I am never without one in my fridge. Any inflammation and out it comes on my liver on a joint if I have overdone it. I promise you, you will wonder how you ever managed without it. available from Nutrigold http://www.nutrigold.co.uk/blist.php?referrerId=NCUNN&prodCodes=SP111-NC006-NC007-NC010
Epson salts bath: great for boosting your magnesium levels and very relaxing, helps with aches and pains as magnesium relaxes.
Use plenty of Herbs and spices – be adventurous and try everything. Basil for example will give you European style flavour, whereas say, coriander or cumin will cool you and give your dish an Eastern/Asian taste.
Include lots of garlic, onion and ginger. Garlic eliminates toxins from the body and is antiviral. Ginger is helpful for breaking down proteins for better absorption and aids digestion. Cayenne pepper or chilli is fine, but do avoid them if feeling overheated and avoid cooking hot spices, instead add them raw at the end of cooking.
Weight Loss: You can also use this as a meal guide, if you are trying to lose weight. Remember, skipping meals will only make you feel hungry and this can result into a relapse of unhealthy eating patterns. You can eat plenty of nourishing and healthy meals and still lose weight. Dr Schulze’s Super food from herbs hands healing www.herbshandshealing.co.uk is also an excellent accompaniment to a weight-loss programme as a meal replacement rich in protein, vitamins, minerals and phyto-nutrients. Our family has been using this for years I can vouch for this Superfood as far as we are concerned it is second to none.
Under-weight: If you are suffering from lack of weight or weight loss, you will need to support your body very carefully if considering cleansing. I would suggest that cleanses should only be carried out under the supervision of a practitioner so as to ensure no further potential weight loss occurs.
Low Blood Sugar/Hypoglycaemia. You will notice that these foods are aimed to help you avoid and overcome low blood sugar. Eating often and little will also be important, so all the meal plans may need to be tailored to your own personal needs. For example, six small meals a day, instead of three bigger meals day
Supporting Healthy bacteria. Foods especially yoghurts, containing fruit or sugar that claim to contain probiotics are very misleading, Anything probiotic is instantly ‘killed’ by fruit or sugar being added. Proper and high quality probiotics or SBO’s are an excellent compliment to any cleanse as they aim to redress the balance of the good bacteria and flora of the body. In turn, nurturing the gut and digestive system we have found Prime Directive from Safe Remedies very success for this purpose. www.saferemedies.co.uk Tel: 01289 332888
Raw food is full of nutrients that may be lost through cooking. Superfood to note is a raw food. An entirely raw food diet is very healthy, but not appropriate or suited to all people. If you are cleansing and detoxing in the winter, certainly, you may desire ‘warm’ cooked foods. Generally, a good balance of raw and cooked food is a great idea. Remember to not overcook some foods if they do not need it and you will retain their nutritional components. If you want further information look at Elaine Bruce’s site it is a wealth of information, she has also published a wonderful book available from her website called Radiant Health www.livingfoods.co.uk
Dr Richard Schulze’s Superfood: available from www.herbshandshealing.co.uk to see ingredients and how to prepare in a number of delicious ways. You can also request a free sample. To try before you buy
Muesli: Make or find one that is wheat-free and contains lots of oats. Oats are ‘slow burning’ so they will give you lots of energy for longer, which is a consideration since you can feel weaker when you are cleansing because your body is having to work harder. Oats contain only very small amounts of gluten so they are beneficial to those who are sensitive to wheat or follow a wheat-free diet. Oats will also support the nervous system. Also on oats see Porridge.
Porridge: Traditional but excellent! Try making it with soya, oat or almond milk instead of cow’s (please look at the labels of any product you purchase) Dairy (in all forms-including puddings, and milk chocolate) in some people can be mucus producing and this clogs up the lungs and the intestines. Also dairy can contribute (for some people) to sinus problems, heart problems, allergies (e.g. eczema) colds, constipation, chronic fatigue, headaches, obesity and dental deterioration. Add cinnamon to the porridge to give it a lovely sweet-spice taste. Honey or ‘barley malt’ syrup are more healthy sweeteners than cane of beet sugar.
Fresh Fruit: Organic if possible. Apples, plums, peaches, grapes (avoid seedless) berries and pears are more cleansing and mainly alkaline.
Fresh Juices / Natural Smoothies: see recipe section. Get yourself a good juicer machine and a book on juicing and smoothies (250ml) I have a Greenlife juicer which I purchased approx. 15 years ago and I expect it to last me a lifetime. I paid about £300.00 and I believe it’s about the same cost thereabouts now. Look at Elaine Bruce’s site for resources on juicers. www.livingsfoods.co.uk
‘Live’ Yogurt make sure it is good quality and again, organic and sugar-free. Goat milk yoghurt is better than cow, or try soya yoghurt or make your own. Sprinkle some flax seeds on, if you like. Flax is rich in Omega 3 fatty acids and it is a good source of fibre since it is soft and gentle on the gut and bowel and therefore will not give you as much cramping or bloating like other sources of fibre. Hemp seed is also an excellent source of essential fatty acids. Omega 3, 6 and 9
Detoxing and cleansing is not suitable during pregnancy. Consult your practitioner regarding any food suggestions on this sheet although some recipes would be good in pregnancy. Please note that Dr. Schulze’s Original Superfood is suitable during pregnancy and breastfeeding. Superfood would be of excellent benefit to mother and baby and it can be given to infants once solid food is introduced to their diet (at half or less and adult dosage) Our little Grandson Jack who is a blood type A (if you are familiar with blood types you will know that blood type A’s according to Dr D’Adamo www.dadamo.com fair better without animal proteins) loves Dr Schulze’s Superfood
Lunch Options: If you want to make a quick lunch try a sandwich or crackers. Whole grain,’ Vogel’ seed bread or German-style rye are good or try a wheat-free bread. ‘Rye Vita’, oatcakes, corn cakes and rice cakes instead. Butter is quite heavy and margarine is not always very natural although the brands made from olive oil can be better. Toppings such as fresh hummus (with plenty of garlic, see recipe section) fresh avocado Tahini, sesame or almond nut spread (similar to peanut butter but less fatty and higher in protein) add fresh cress, basil, coriander, cucumber, tomatoes on top or seeds like pumpkin or sunflower(seeds are high in protein and give you energy) avoid cheese and fatty meats.
A salad is also a lovely option. Make a nice dressing with lemon juice, black pepper, olive oil and balsamic vinegar. Add seeds again, to bulk it up. Try toasting or frying the seeds in tamari or balsamic vinegar to give them a salty, crunchy taste. Pine nuts and sunflower seeds also complement salads, as well as olives and sweet corn.
There is nothing wrong with adding some organic lean chicken breast or even some prawns if you want to make it a larger meal and you presently eat meat and fish.
Avoid fatty, heavy red meats over the cleanse. Alternatively, tofu can be quickly cooked and added. For those who have never tried it, and who presently eat meat, this will provide a more detoxing and cleansing option. The smoked version is also very interesting. However do not overdo the amount of soya in your diet since it is used in so many products (without you realising) that you might purchase every day.
Miso or fresh vegetable soup: Avoid cream based soups. You can buy Miso (Japanese in origin and available in several different flavours) in ready to use sachets, which is wonderful if you are out of the kitchen, since you just add hot water into a mug.
Make a bean or lentil based hotpot: You could make this the night before. Ideally use fresh tomatoes or a tin of pureed organic tomatoes for you base. Add plenty of onions, fresh grated ginger, garlic, basil coriander (fresh or seeds) caraway, cumin, paprika and any other herbs and spices you take a fancy to. Consider adding chilli and black pepper after cooking has been completed. Add any of these beans. Kidney beans, pinto beans, chickpeas, butterbeans, lentils, flageolet beans (all these can be found in cans) vegetable such as red cabbage, broad beans, courgette, broccoli, leeks, carrots, runner beans, radish, spinach, and beetroot can then be added. Put in as much or as little as you wish and choose your favourites! Add a teaspoon of vegetable stock (marigold sell one called ‘bouillon’) and Miso paste. You can additionally add another Marigold product caller ‘Engevita’ Yeast flakes’ which is a vegan food with a cheesy, nutty taste. Simple sprinkle on top of your food at the last minute, as you would grated cheese. It is made from primary inactive yeast without artificial additives or preservatives. www.marigoldhealthfoods.com but also see resources at end. Inactive yeast flakes (suitable for those on a yeast-free diet) are also in Dr Schulze’s Superfood
Avocado with lemon and tamari (or balsamic vinegar) Avocados are a source of essential fatty acids, so good for the brain as well as for the skin! Cut the avocado in half, take the stone out. Make a mixture of lemon juice, tamari and some cracked black pepper and pour into empty stone holes. Eat with a teaspoon. Delicious!
Supper Options: (of course any of the lunch options can be made into larger portions for our evening meal) any of these dishes can be put together to form a meal.
Roasted vegetables in olive oil. Roast anything from parsnip, red pepper, pumpkin, courgette, and fennel. Portobello mushrooms, aubergine and new potatoes. New potatoes are the easiest in the potato family to digest and are low Gi (Glycemic index) since you will want to avoid ‘stodgy’ carbohydrates. Before roasting sprinkle a little thyme and rosemary over them. Fresh corn on the cob is also lovely and filling.
Grains like quinoa, barley, buckwheat, millet, brown basmati rice (better than while) are excellent because they are slow-burning energy. Cous cous is a wheat grain, so best avoided during the cleanse.
Pasta, but only if wheat-free. Many brands have not got the consistency correct and fall apart after cooking. Try ‘Tru Free’ www.trufree.co.uk call 01225 711801, ‘Rizopa’ rice pasta (no wheat or gluten) distributed by PGR Healthfoods Ltd www.pgrhealthfoods.co.uk or Sainsbury’s own wheat free pasta range. You can then make a Bolognese sauce with fresh or organic canned tomatoes, add lots of garlic, chilli (if desired) thyme, coriander, rosemary, basil cracked black pepper. Additionally add other seasonal fresh vegetable like peas, carrots, courgette, broad beans, sprinkle Engevita on top instead of cheese
Stuffed peppers or courgettes, you can stuff tem with a mix of lentils and a tomato base or just lentils on their own. Again, lots of garlic, herbs chill (if desired) take the centre of the peppers of courgettes out and fill them with the lentils. For extra bulk and to firm it up, mix in two teaspoons of gram flour (lentil flour) put in the oven and cook until golden brown. Serve with a grain or salad.
Salad as previously from ‘lunch’ as your main evening meal instead.
Puddings and Snacks: Fresh fruit salad, with a little lime juice on top. Lime is excellent for digestion, and will give the whole fruit salad a tropical, tangy taste. Do not be tempted to put cream on top.
Soya, yoghurt, as before, add fresh fruit to make it more interesting. Again, do not overdo the amount of soya in your diet.
Muesli (no one says you just have to eat it for breakfast)
Fruit sorbet. Freeze fresh juice. Easy!
Superfood (as before) great for in-between meal hunger.
A herb tea, like hibiscus flower (see resources) is lovely and sweet if you add honey or barley malt syrup. This may be all you need to curb any sweet-tooth needs! Hibiscus is also naturally rich in chromium and balances blood sugar levels.
Maca root, in powder form is a dehydrated cruciferous root vegetable from Peru (used for thousands of years successfully by the Peruvian people and Peruvian doctors) rich in protein, calcium, magnesium and other mineral. Great as an energy booster and is suitable for pregnant and nursing mothers. Mix with soya/rice or almond milk or a soya pudding as a nutritional sack. It can also be used in baking (see resources for supplier)
Honey & Cinnamon-Roasted Nectarines
Adapted from ‘Fast, Fresh & Fabulous by Rose Elliot. BBC Publishing
you will need:
3 tablespoons clear honey
1 teaspoon of cinnamon per nectarine
Thick Greek yoghurt, to serve
Pre-heat the oven to 200c / 400 F / gas mark 6. Cut in cross shape the top of each nectarine, half way through the base so that the pieces remain intact. Put them in a shallow casserole dish, pulling them pen gently as you do. Drizzle the honey over the insides of the nectarines and sprinkle with cinnamon. Then take or grill for about 15 minutes until they are tender and fragrant but not collapsed. Serve with Greek yoghurt
Nepal Vegetable Curry
Paul Pitchford’s from Healing with Wholefoods. North Atlantic Books
You will need:
1 tablespoon olive oil
1 bay leaf, broken
1 green chilli (optional)
1 clove garlic, minced
1 inch of ginger, grated
¼ teaspoon turmeric
A pinch of sea salt
1 pinch of sea salt
1 pound (0.45 kg) pumpkin or carrots cubed
½ cauliflower, broken into florets
1 cups lentils
A teaspoon each of coriander and cumin seeds
1 cup hot water or almond milk
1. Sauté onion until golden brown
2. Add bay leaf, chill, garlic, ginger, turmeric and salt. Stir in potatoes and sauté till brown
3. Add remaining ingredients and hot water.
4. Cook gently on a medium heat until vegetables are tender. Serves 4-6
Fast Miso Soup
You will need:
Fresh (2 tsp) or 1 sachet of powdered Miso, any flavour you like
Kidney beans – use half a tine
Sweet corn (from a tin, but try and get organic) use half a tin
Ginger (a little grated)
Garlic (a couple of cloves finely chopped)
Fresh coriander or basil (a couple of leaves chopped)
Cumin and black pepper (a pinch for flavour)
1. Dilute Miso in boiling water (approx. 250 ml)
2. Add all of the ingredients.
3. Let simmer for 10 minutes. You could also make this the night before and keep refrigerated and consume next day. Fast and easy!
Millet with Peppery Leaves & Avocado
From Fast, Fresh & Fabulous by Rose Elliot BBC Publishing
You will need:
225 g (8 oz) millet
A few pine nuts
1 ripe avocado
85 g (3 oz) rocket, watercress and other leaves
Grated zest and juice of 1 lemon or lime
1-2 tablespoons olive oil
Put the millet into a sieve and rinse under the cold tap, then tip into a saucepan and stir over a moderate heat for 3-4 minutes until the millet has dried and is beginning to smell toasted, pour 600 ml or 2 cups of boiling water into the millet, add ½ teaspoon of salt, cover the pan and leave to cook gently for 15 minutes. Then remove the pan from the heat and leave to stand for 5 minutes – the millet will become dry and fluffy.
Meanwhile, toast the pine nuts by spreading them out on a dry baking sheet and put under a hot grill for a minute or so. As soon as they turn golden brown, remove them from the grill and tip into a cold dish so they will not keep cooking.
Peel and slice avocado laying them over the bed of millet with the leaves. Drizzle olive oil and lemon as dressing. Add pepper if desired.
Light & Creamy Hummus
From Fast, Fresh and Fabulous by Rose Elliot. BBC Publishing
You will need:
425 g canned chickpeas
2 garlic cloves
Juice of 1 lemon
A little sea salt
4 tablespoons of Tahini
A pinch of paprika powder
Put all ingredients in a food processor, adding a little chickpea juice (from the can) if necessary. Blend until creamy, or until desired consistency. Keep refrigerated and consume within 3 days. Delicious for dipping, on the side of a main meal or as a spread.
From ‘The Juicing Book’ by Stephen Blauer. Avery Publishing
you will need:
30 ml fresh parsley juice
250 ml apple juice
Optional: ginger root and 1 lemon
Parsley contains vitamins A & C, calcium, magnesium and other mineral. The chlorophyll also contained in parsley stimulates oxygen metabolism as well as cell respiration and regeneration. It is especially helpful in cleansing kidneys, liver and urinary tract. Parsley is an acquired taste, so do add fresh apple juice, the juice of 1 lemon and a little grated ginger to take the edge off and to make it really ‘tasty’
Herbs Hands Healing. I have personally used herbshandshealing.co.uk for many, many years. Their Customer service is excellent, their herbs are wonderful and I just love their teas. I have recommended them to all of my clients and family.
www.herbhandshealing.co.uk Tel: 0845 345 3727 all your herbal teas, Dr Schulze’s Superfood
Safe Remedies. Wonderful service and great products. Particularly their Product Prime Directive www.saferemedies.net Tel: (0) 1289 332888
Oregano Oil Great product for assisting immune function contact http://oliveleaf.co.uk/acatalog/OREGANO.html
Nutrigold Again I have used Nutrigold for years. They have always offered a consistently good service and great products. I particularly use them for Castor Oil, Castor Oil packing cloths, Enema bags and body brushes but they also have a great range of high quality supplements Tel: 0845 6035675 http://www.nutrigold.co.uk/blist.php?referrerId=NCUNN&prodCodes=SP111-NC006-NC007-NC010
Elaine Bruce of The UK Centre for Living Foods – I spent a wonderful week with Elaine last year immersed in the Living Food way of life. It was a very special week. Elaine’s book ‘Living Foods for Radiant Health is a must for anyone wishing to understand how to integrate more raw foods deliciously into their lives
Dr D’Adamo Eat Right 4 your Blood Type. I first read Dr D’Adamo’s book eatright4yourtype about 15 years ago. It revolutionised my way of looking at clients and my own diet and it continues to be a big part of my practice today. His background is impeccable and his website is a wealth of information
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