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3 Proven Steps to Great Digestive Health
Introduction: Hello, my name is Rae Faulkner and firstly, let me take a quick moment to say thank you for
purchasing this ebook designed to help you heal your gut and improve your digestive health. I know
there are a million other resources out there competing for your attention, and I appreciate you
entrusting me to help you reach your goals.
I had a breakthrough with my health 12 years ago when I found myself suffering with aching joints,
food allergies, constipation and chronic fatigue, to name a few symptoms. After a lot of research I
discovered I was suffering from Leaky Gut Syndrome and Candida Albicans overgrowth. I have
experimented and researched for years and come up with the best way to have lasting digestive
health that I have shared with hundreds of clients who are now as healthy and happy as I am. I want
to share with you what actually works, so that you can achieve the same results I've achieved in a
small fraction of the time that it took me!
In this book you will learn;
The six major items vitally needed for good digestion. The function of each part of the
digestive system and why it is so important to have the digestive system working like a well-
Why you need to detoxify before you can start to heal. Ways you can detoxify and keep
detoxifying foods in your normal diet
You will learn about our modern diet and what we need to avoid in order for our gut to heal
and work as it was designed to. You will find alternative foods that are beneficial to your
Secret of foods that are beneficial to the gut that will heal and allow that well-oiled machine
to work like magic.
Insights and exercises that keep stress to a minimum. Peace of mind is always connected to
a healthy body. No healing program is complete without the mind body connection.
Recipes that you can keep in your new lifestyle knowing they are not only delicious but
beneficial for vitality and health.
The truth about health is:
Good Health revolves around the Digestive System
Prevention is the Best Cure
When you fully absorb all the nutrients from healthy, life-giving foods, and fully excrete all
metabolic wastes, your cells are optimally fed and cleansed; sickness is, therefore,
What is the Digestive System and Why is it so Important?
Okay, so this is the part that some of you will skim over or not even bother to read. I have decided to
include it though because later on you may want to come back to this to have a better
understanding of what is happening to your body as you heal.
WHAT IS THE DIGESTIVE SYSTEM?
The Human Digestive System
The Digestive System is made up of;
THE MOUTH – Obviously digestion begins in the mouth. The action of chewing serves to
mechanically break apart food into smaller pieces. Even with the thought or smell of food the
salivary glands, located underneath and in back of the tongue, immediately secrete saliva. Saliva
contains an enzyme that begins the breakdown of starches that enzyme is called salivary amylase.
There are three principal digestive enzymes;
Amylases: Digest carbohydrates and sugars
Lipases: Digest fats
Proteases: Digest proteins
There are other enzymes but we will look at those when we discuss various foods.
THE ESOPHAGUS – This is the tube that passes from the mouth to the stomach. It is about 46cm
(18”) long and runs almost parallel to the trachea, or windpipe. When we swallow, the pharynx at
the back of the throat moves to close the trachea so as not to let food or drink into the lungs. Food
and drink are pushed and squeezed down by the oesophagus’ muscular action. Well-chewed food
passes through the esophagus in about six seconds. This food is now called bolus and when it
reaches the end it passes through the ‘door’ to the stomach.
THE STOMACH – the door to the stomach is a small valve called the Esophageal Sphincter. This
sphincter prevents acid and partially digested food from escaping from the stomach and coming
back up. When the sphincter doesn’t work properly, acid splashes onto the esophagus causing
The stomach is like a blender. It takes the bolus of food and chops, dices and churns it into a thick
liquid mass called chyme. The two main foods that get worked on in the stomach are proteins and
fats. The cells of the stomach secrete hydrochloric acid (HCL). The HCL not only acts to split apart the
large amino acid chains that make up proteins, it also signals a hormone called pepsinogen to
convert to its active form, pepsin. Pepsin is also a protein-splitting enzyme. The stomach also
secretes small amounts of gastric lipase to split larger fat molecules into fatty acids and glycerol.
Another very important substance that is secreted in the stomach is intrinsic factor. It is intrinsic
factor that enables the body to absorb vitamin B12 in the lower intestine. Without vitamin B12 our
nervous system collapses as it is involved in the production of the myelin sheath that surrounds and
protects nerve cells. B12 deficiency also results in pernicious anemia – it is fatal.
Food stays in the stomach between 2-4 hours and although it is worked on extensively, food is not
absorbed here. There are however three things that are absorbed from the stomach; water, certain
salts, and alcohol. This is why we feel the effects of alcohol so quickly after drinking it.
As the chyme reaches the lower stomach, it arrives at a small opening called the pyloric valve, where
little by little the valve opens and admits the chyme into the duodenum.
The Small Intestine is made up of three parts;
THE DUODENUM – This is the first part of the small intestine. When the acidified chyme enters the
duodenum, it stimulates the pancreas to secrete a neutralizing alkaline fluid containing numerous
digestive enzymes called pancreatin. The more acidic the chyme the more pancreatic juice is
released. The HCL also stimulates the intestinal glands to release a hormone called cholecystokinin.
This hormone does three things:
1. It causes the gall bladder to contract and release bile. This bile originates in the liver and
contains bile salts, cholesterol, lecithin, pigments and mucin.
2. It stimulates the release of pancreatic enzymes and fluids.
3. It promotes insulin secretion from the pancreas into the blood, and insulin regulates the
production of pancreatic amylase.
Hopefully your eyes aren’t glazed over by now and you are still with me.
I’m not going to go into all the enzymes that are produced here. You just need to know that bile salts
emulsify fats, breaking them into tiny droplets so they can be acted on more efficiently by pancreatic
lipase. If there is a lack of either bile or lipase, fats either pass undigested through the intestines or
exit the body with fecal matter, or they combine with minerals in the intestines, thereby causing
constipation. Bile also helps the body to absorb fat-soluble vitamins (A, D, E & K). Bile also acts as a
mild laxative by stimulating peristalsis, (muscular contraction) of the colon.
Most of the digestive process occurs in the duodenum which is the first 46cm (18”) of the small
intestine. Most minerals, simple sugars, fat-soluble vitamins, some water soluble vitamins, short and
medium chain fatty acids are absorbed from the duodenum.
THE JEJUNUM – this is second part of the small intestine and this is the final place for digestion of
carbohydrates. Sugar-splitting enzymes such as lactase, sucrose, maltase and isomaltase break down
lactose, sucrose, maltose and ismaltose into single molecule sugars.
* Simple sugars, some fatty acids, and amino acids are absorbed directly into the bloodstream
through capillary walls in the intestinal villi. The villi are finger-like projections that cover the
intestinal wall. Each villi is covered with its own microscopic projections called microvilli. These act as
a filter to prevent undesirable materials from entering the bloodstream, while allowing nutrients to
pass through. If the villi or microvilli are damaged in any way, digestion will be seriously
compromised since undesirable contents can pass through into the bloodstream.
This is very important to remember – the condition LEAKY GUT SYNDROME is the result of
damaged villi, not to mention a myriad of other conditions including inflammatory skin conditions,
allergies, inflammatory joint conditions and much more.
Most fatty acids are not absorbed by the villi but are taken up by vessels called lacteals which are
part of the lymphatic system. The lymph system is sort of a secondary circulatory system that acts to
cleanse and remove harmful substances from the body. The lymph is a major part of our immune
system. The mixture of lymph and fat leaves the digestive tract and enters the bloodstream via the
thoracic duct near the heart. From there it enters the bloodstream. It is important to understand
that digestion and immunity are closely linked.
THE ILEUM – Is the last part of the small intestine and it is here that vitamin B12, cholesterol and bile
salts are absorbed or resorbed.
THE LIVER – Except for some fatty acids, all nutrients once absorbed into the bloodstream by the
villi, go directly to the liver for storage, repackaging, or combining with other compounds before
they can be distributed to the various cells of the body. Fructose for example is converted by the
liver into glucose before being released into the bloodstream. Excess sugars are converted to
glycogen or fat. Amino acids are reassembled into various proteins needed by the body. All the fat
soluble vitamins are stored in the liver. Some minerals such as copper and iron are stored there as
well. The liver either stores or neutralises toxic compounds absorbed by the intestines (or produced
by the body).
The liver is the body’s chemical lab, producing about 13,000 chemicals and over 2000 enzyme
systems. Its health is directly related to your health; it pays to take care of it.
THE COLON - Once the small intestine has absorbed all that it can from the food you ate, what is left
over enters the colon or large intestine through the ileocecal valve. Fibre, water, certain bacteria,
and cellular debris cannot be digested and this is what ends up in the colon. The colon absorbs about
80% of the water present in the chyme and puts it back into the bloodstream.
Divided into three main parts; the ascending (which comes up the right hand side of the abdomen to
the waistline), the transverse (which goes across to the left side), and the descending (which
proceeds down to the lower left abdomen), the colon takes the indigestible parts of the chyme,
mixes them with water and forms feces. When the chyme passes through the colon too fast, water is
not absorbed, causing diarrhea. About 2/3 of fecal matter is made up of water and undigested fibre.
The other 1/3 is made up of living and dead bacteria.
The colon is home to a large number of bacteria, most good, a few bad. The good guys are called
probiotics and they perform a number of vital functions for our health (discussed fully in Chapter 4).
A few of the more important function would be:
a. Producing certain vitamins such as vitamins K and biotin a B vitamin
b. Enhancing peristalsis of the colon
c. Fermenting dietary fibre to produce short-chain fatty acids that the colon uses for energy.
One of these, butyric acid (also found in butter), is a known anti-carcinogen. Low levels of
butyric acid in the colon are associated with higher rates of colon cancer
When the feces is well formed it gets pushed down into the descending colon and finally into the
rectum. When a sufficient amount of feces accumulates the pressure signals you to answer the Call
of Nature. It is important to answer quickly once you get the call: fecal matter that stays too long in
the colon encourages purification and bile acids to form carcinogens. These harmful substances can
not only damage the colon, but can be absorbed into circulation. This is why chronic constipation
(and a low fibre diet) is associated with colon cancer, as well as other diseases. Naturopaths the
world over have always said “Death begins in the colon”
WHY IS DIGESTION SO IMPORTANT? Obviously we need to be able to digest our food to fuel our bodies. As we have already seen, if we
don’t have the right ingredients and environment for the digestive system to flourish then our
bodies start to break down. We can eat the best foods but if our digestion system is not healthy and
can break down and extract the nutrients from the wonderful food then we are doomed to working
on skeletal nutrients and dis-ease will most certainly occur.
So from what we have already learnt we can surmise that the following points are important;
Digestion begins in the mouth. It is important to thoroughly chew our food so the salivary
enzymes can start to break down carbohydrates and prepare the stomach for food
We need adequate HCL in our stomach to be able to break down protein and fats and to
produce enzymes. If we don’t have enough HCL gas can build up putting pressure on the
sphincter to open and cause heartburn
We have to have enzymes to be able to break down food into nutrients
We need to be able to produce bile that will break down fats and stimulate peristalsis
thereby preventing constipation. Bile also helps the body to absorb fat-soluble vitamins
The Immune, Lymph and Nervous systems are directly affected by the digestive system
It is vitally important that the villi and microvilli in the small intestine are not damaged as
they prevent undesirable materials from entering the bloodstream, while allowing nutrients
to pass through
The colon hold all the good and bad bacteria needed for healthy digestion and elimination of
Wasn’t that fun! Now you know what the digestive system consist of and how it works. Sounds
pretty straight forward right? Well it would be if we didn’t have such a complex minefield of modern
foods, modern hygiene and eating habits and so much stress.
Let’s move on now to the three proven steps to great digestive health.
Step One - Detoxification Why Detoxify? I like to use the analogy of the body as a car. We provide our car with clean fuel, if the fuel has
contaminates in it then our car will start spluttering and eventually die. The fuel and oil you put in is
distributed around the engine reaching its many working parts to make it run effectively. For our
cars to continue to run effectively we have them serviced regularly to get rid of any contaminates
and replace the filters and re-fill them with good clean fuel. All the parts of the engine work together
to produce a smooth ride.
This is also true of our bodies. All the parts of our bodies work together to produce a smooth healthy
life. We also need to use clean fuel and to have a clean out every now and then so our digestive
machine can run effectively.
Detoxification has been a natural process of human beings since the dawn of time. The seasons bring
times of plenty and then times of a lot less, giving the digestive system time to rest and recuperate.
One of the many benefits of detoxifying is that it lets your palette get back to a natural state. You
will probably notice after completing a detox program your taste buds are very sensitive. Sweet
things will taste very sweet, this is a great time to retrain your brain to enjoy different tastes and get
yourself used to a new diet.
How to Detox For our purposes we are detoxifying the digestive system to clean it out so we can re-fill it with
health giving and healing foods. But when you do a detox program you actually detoxify the whole
body and it is important to either do this gently or with the aid of herbs that will support your
I’m not going to give you a detox program, (if you haven’t already go to my Facebook pageffff to
download your FREE Detox E-Book) but I am going to outline some the ways to detox and give you
some detoxifying recipes that you can use while detoxing and that you can keep in your diet.
Types of Detox Programs
I have found the best type of detox program is one that uses herbs that support your organs and has
a diet to follow that incorporates juices and soups. If you live in New Zealand or Australia I can
recommend The Ultimate Cleanse available through www.healthhouse.co.nz
Otherwise look for detox kits that include at least some of the following herbs;
To cleanse the bowel; psyllium husk, wormwood, cascara sagrada, slippery elm, fennel seed,
To support the digestive organs; fennel seed, peppermint, dandelion, barley grass, cayenne,
ginger, licorice, turmeric, probiotics (we look at probiotics in Chapter 4)
There are many other herbs, please discuss this with your health care professional, as herbs are
medicines and if you are suffering from an illness it is best to take herbs under supervision.
These programs are usually for a short period where you only drink vegetable and fruit juices. I
would only recommend these types of detox programs if you are already health and fit.
This is a safe option and I am going to include in this chapter some detoxifying recipes. These can be
used just in a detox program but can also be incorporated into your normal diet.
How Quickly Should You Detox?
The speed of a detox program will depend on your overall health. If you are suffering from an illness
or you have never even heard of detoxing then you are best to complete a detox over a longer
period of time, for instance 25-50 days.
If you are relatively fit and healthy and don’t have a lot of time I would recommend the fastest detox
would be 10 days. Any faster than this and you don’t get the full benefit. Some Juice diets may be a
What You Need to Know
On any detox program you may have a ‘healing crisis’. This is when your body is letting go of the
toxins which causes temporary side effects. I remember the very first time I did a detox I started
with headaches and aches and pains and eventually had full blown flue like symptoms.
Healing Crisis Symptoms May Include;
headaches, tiredness, nausea, feeling cold, spots on the skin, bad breath, a furry tongue or irritability
Don’t be concerned or think about giving up, this is normal and a positive sign that the body is
getting rid of accumulated toxins that were previously stored.
You need to prepare yourself to do a detox program. Make sure you are not going to be stressed,
that you have plenty of the foods you will need and be prepared to treat yourself with love and care.
ALWAYS TAKE A GOOD PROBIOTIC EITHER WHILE DETOXING OR STRAIGHT AFTER A SHORT DETOX
A GOOD PROBIOTIC WILL INCLUDE; L.acidophilus, L.bulgaricus and B.bifidum
Along with the above suggestions if you find your bowel needs more help to eliminate fully regular
enemas or colon irrigation is also a great way to aid detoxification
Step Two – Subtract the Bad Stuff
Now that you have detoxified and have cleared your palette you are ready for nourishing foods that
will heal your digestive tract and give you the nutrients you require for an energy abundant life.
Before I let you know the good stuff for your gut you need to know what not to put back in.
The three main irritants to the digestive tract are; GLUTEN, DAIRY and SUGAR.
How do irritants affect the gut?
Remember in Chapter one we learnt about the villi and microvilli in the small intestine that helped to
move nutrients through the gut wall and stop undesirable materials from entering the bloodstream?
Well when we take in foods that we cannot digest properly they will either sit in the gut causing
damage to the villi and erode the gut lining so that the undesirable materials will be able to move
freely into the bloodstream creating all sorts of havoc to your health.
Subtract Processed Grain Products
Although we are encouraged to eat plenty of whole grains these days, unfortunately whole grains
made into things like breads, muesli’s, cereals and a myriad of other processed foods toted to be
‘healthy’, are not prepared to make them safe to eat.
All grains (nuts and seeds too), contain phytic acid (an organic acid in which phosphorous is bound),
in the outer layer of the bran. Untreated phytic acid can combine with calcium, magnesium, copper,
iron and especially zinc in the intestinal tract and block their absorption. To neutralize this acid
grains need to be fermented or soaked before being cooked and eaten.
We do need the whole of the grain though as the bran (or outer layer) is where all the good
nutrients are stored. In eating processed grains like white flour, white rice, etc. you are eating empty
calories, even those ‘vitamin enriched’ processed foods are not going to help you as your body will
only uptake around half of what is stated on the package of synthetic vitamins and minerals.
The other thing to consider with modern grains is the way they are grown. Wheat for instance is
modified to grow faster and be resistant to insects and disease. In this modification process no
testing is actually done to see if the grain is now actually digestible by humans – it’s not! A cow can
digest it with her four stomach but we certainly can’t!
Alternatives to modern grains
For optimal digestive health you need to keep away from processed grains altogether, this means
flours and baked goods.
You can use Brown rice instead of white but ensure you soak it for several hours before cooking.
Other ancient grains that are gluten free include;
Teff; a sweet grain originally from Ethiopia. Gluten free, it has a high mineral content and can be
used as a side dish.
Quinoa; from South American Andes, it is not technically a grain but a fruit that has superior
nutritional properties. It has the highest protein content of any grain, an amino acid profile similar to
milk, more calcium than milk and contains other nutrients including B vitamins and vitamin E. Can be
used as a cereal and makes a great substitute to bulgar wheat.
Amaranth; an ancient grain from South America, high in protein content and contains variety of
minerals including calcium, magnesium and silicon. It can be cooked as a side dish, added to soups
and stews, or popped like popcorn.
Buckwheat; not technically a grain, but the seed of a herb related to rhubarb. It is renowned for its
high content of nitrilosides, cancer preventing enzymes, and has a high essential amino acid profile
and is a good source of the bioflavonoid, rutin. Buckwheat groats can be used as hot cereal or side
Subtract Processed Dairy
The pasteurization process involves heating milk for 15 seconds at 63C. The idea is to kill potentially
harmful bacteria. The problem is that the heat kills important enzymes as well as damaging or
destroying vitamins and amino acids. In fact milk is declared pasteurized when the chemist finds no
enzymes present in the milk. Homogenization is the process whereby the fat particles of cream are
strained through tiny pores under great pressure, resulting in the fat particles being suspended in
the milk. This makes the fat and cholesterol more susceptible to rancidity and oxidation.
Modern pasteurized milk, devoid of its enzyme content, puts an enormous strain on the body’s
digestive mechanism. In those with milk intolerances or with weakened digestion, this milk passes
through not fully digested and can build up around the tiny villi of the small intestine, preventing the
absorption of vital nutrients and promoting the up-taking of toxic substances.
This results in allergies, chronic fatigue and many degenerative diseases. Because of this I urge you
to find an organic dairy farm and buy milk straight from the farmer. There are many beneficial
qualities to raw milk, it contains lactic acid-producing bacteria that protect us against pathogens.
Raw milk turns to buttermilk and sour cream when left to ferment (as opposed to pasteurized milk
which will putrefy when bad). People with sensitivity to dairy can often tolerate raw milk products
because the enzymes to break down the lactose are intact.
When I was healing my digestive tract I was very sensitive to any diary and subtracted from my diet
for a couple of years. As my gut healed I was able to once again tolerate some raw dairy such a
butter and yoghurt. You will have to monitor your own sensitivity and proceed with or without a
Alternatives to dairy
Many people go to soy milk but high levels of phytic acid in soy reduce assimilation of calcium,
magnesium, copper, iron and zinc. Phytic acid in soy is not neutralized by ordinary preparation
methods such as soaking, sprouting and long, slow cooking. High phytate diets have caused growth
problems in children. Also Soy phytoestrogens are potent antithyroid agents that cause
hypothyroidism and may cause thyroid cancer. In infants, consumption of soy formula has been
linked to autoimmune thyroid disease (westonaprice.org).
Coconut cream/milk is a great substitute in cooking and as a drink. It is anti-fungal and anti-bacterial
and has a delicious taste. Coconut milk is made by pressing the white coconut flesh from freshly
opened coconuts. This flesh is softer and more moisture rich in a freshly picked semi-mature (8-10
month) coconuts and the resulting milk is composed mainly of coconut oil and complex
Coconut Cream is made exactly the same way as liquid coconut milk except it has a fat content
(coconut oil content) of 24% making it even richer and giving it a thicker, creamier texture. It can be
used as a creamer, “plopped” in sweet potato or pumpkin soups, poured over fresh berries like
yogurt, or used in curries, in dips, or other recipes. It also makes great ice cream and pudding.
Almond milk is another great substitute. It is an extract of protein rich almonds and loaded with
vitamins, minerals and antioxidants. To make your own see the recipe section at the back of this
book. Almond milk contains levels of goitrogenic toxins produced from almonds and so people who
are at risk of low thyroid function should avoid consuming this. Daily drinking of moderate amount
of almond milk will have no negative side effects to the thyroid for people who have healthy thyroid
While our ancestors ate some natural simple sugars, refined simple sugars (this includes refined
grains) are new additions to the human diet. Naturally sweet foods like fruit, maple syrup, honey,
corn, sugar cane and beets are linked together with the vitamins, minerals, and enzymes needed for
their digestion and assimilation by the body. In measured amounts, all of these foods are healthful –
depending on the person. However, when the sugars in these foods are removed by refining, the
sugars now exist SEPARATE from the nutrients.
These ‘skeletonized’ sugars are harmful to you, they are empty, negative calories that sap the body’s
nutrient reserves. The refining process also strips whole grains of both B vitamin and mineral
When you consume a food high in refined sugar, like a soda or candy bar, there is a sudden and
rapid rush of sugar into the bloodstream that must be dealt with quickly. The pancreas is shocked
into action releasing insulin to remove the sugar from the blood. The sudden rush of energy from
the sugar is quickly over and followed by a ‘crash’ of energy. If you are continuously eating refined
sugar or grains the pancreas becomes exhausted and hypoglycemia (low blood sugar) and diabetes
As early as 1933 research showed that increased sugar consumption caused an increase in serious
diseases in school children. (Just take a look at Weston A Price’s book, Nutrition and Physical
Degeneration). Researchers blame refined sugar as the root cause of anorexia and other eating
disorders and has been conclusively linked to high blood cholesterol, liver enlargement, shrinkage of
the adrenal glands and pancreas, candidiasis, heart disease, kidney disease, hyperactivity, behaviour
problems, poor concentration, violent tendencies, tumours (tumours are enormous sugar
absorbers), bone loss, obesity, and tooth decay. Studies have also shown that a high intake of simple
sugars depresses your immune system.
Learn to live without refined sugar, (read labels, it goes under the guise of ‘ose’ e.g. fructose,
glucose, dextrose), your body will thank you for it.
A herb from South America that is extremely sweet but does not register on the glycemic index and
has virtually no calories. Stevia does not raise blood sugar levels or promote tooth decay, but
actually aids in balancing blood sugar levels. It is important to realize that the flavour of stevia in
baking is not the same flavour as sugar, it has a licorice/aniseed type taste and is very easy to get
Green Stevia Powder 1 ½ - 2 tsp = 1 cup sugar
Fresh Stevia Leaves 6 leaves finely chopped = ½ cup sugar
Dried Stevia Leaves 1 tsp dried = 1 cup sugar
Stevioside Extract ¼ tsp = 1 cup sugar
To make a liquid sweetener steep 1 tsp of fresh leaves or chopped stalks in 1 cup of boiling water for
at least 30 minutes and strain. Refrigerate and use as required.
2 drops is the equivalent of 1 tsp of sugar.
If using the dried plant or powder, for the same strength as above, boil 1 tsp in two cups of water for
3-4 minutes. Cool, strain and refrigerate.
You can use dried or fresh fruit such as dates, raisins, mashed banana, stewed apples or other
stewed fruit. Cup for cup with sugar.
Maple Syrup, raw honey and agave are all natural sweeteners that have their nutrients intact and
can aid digestion. Not too much though!
Subtract Processed Salt
There is a big difference between refined white table salt and unrefined sea salt. Firstly, refined
table salt often contains anti-caking agents, usually aluminium-based. Aluminium toxicity has been
associated with Alzheimer’s disease, osteoporosis, colic, rickets, gastrointestinal problems,
interference with the metabolism of calcium, extreme nervousness, anemia, headaches, decreased
liver and kidney function, memory loss, speech problems, softening of the bones, and aching
muscles. It can be found in baking powder, self-rising flour, cake mix and processed cheese. We can
also take it in through cosmetics (especially anti-perspirants), cookware and canned foods. Look for
it on labels.
Other additives include dextrose to keep the salt turning purple from the added iodine. Sodium
silica-aluminate, added to table salt is associated with kidney problems and mineral mal-absorption.
Sodium acetate may cause elevated blood pressure, kidney disturbances and water retention.
Unprocessed sea salt is made up of about 78% sodium chloride plus 11% magnesium and calcium
carbonate. There are many trace minerals in quality unprocessed sea salt that are beneficial to your
body. Iodine is fairly low in sea salt however by adding seaweed to your diet you will be gaining
iodine and still more wonderful minerals, essential for a healthy body.
Subtract Micro-waved Food
The microwaves produced by microwave ovens damage the cell wall of foods to such a degree that
the gut receptors are not likely to recognize micro waved food as food, resulting in an immune
Microwave ovens heat foods from the inside out by use of alternating current to produce
electromagnetic radiation. This alternating current reverses the polarity of the atoms, molecules and
cells of the foods or water being heated 1 – 100 billion times a second. Atoms, molecules or cells of
organic systems are not able to withstand such violent destructive power for any extended period of
time, not even in the low energy range of milliwatts.
Microwave technology is used in the field of gene altering technology to weaken cell membrane.
All commercially dried/cured foods (bacon, salami, sausages, dried fruits) use sulphites/sulphates or
nitrites/nitrates which are carcinogenic. Learn to read labels looking for these chemicals and avoid
them. Organic dried fruits don’t use these chemicals so buy organic where you can.
There are many additives and colourings in commercially made foods. Artificial sweeteners like
aspartame, (which breaks down to phenylalanine that interferes with production of the
neurotransmitter serotonin), saccharin and cyclamate (proven to be carcinogenic), and sorbitol,
mannitol, xylitol, and hydrogenated starch hydrolysate are all indigestible and carcinogenic.
Read labels carefully – know what you are eating!
Subtract Hydrogenated Oils - Margarines
STAY AWAY FROM THESE DEADLY PROCESSED OILS.
Margarine is a totally synthetic product; a fabricated “food”. Here’s a brief summary on the
manufacture of margarine and vegetable shortening by Sally Fallon and Dr Mary Enig, authors of
Nourishing Traditions, a book that encourages traditional foods:
To produce margarine and vegetable shortening, manufacturers begin with the cheapest oils
– soy, corn, or cottonseed – already rancid from the extraction process. These oils are then
mixed with tiny metal particles – usually nickel oxide. Nickel oxide is very toxic when
absorbed and is impossible to totally eliminate from margarine.
The oil with its nickel catalyst is then subjected to hydrogen gas in a high pressure reactor.
Next, soap-like emulsifiers and starch are squeezed into the mixture to give it a better
consistency; the oil is yet again subjected to high temperature when it is steam cleaned. This
removes its horrible odour. Margarine’s natural colour, an unappealing grey, is removed by
bleach. Coal-tar dyes and strong flavours must then be added to make it resemble butter.
Finally the mixture is compressed and packaged into blocks or tubs, ready to spread onto
Hydrogenation, the process whereby liquid vegetable oils are hardened by pumping hydrogen atoms
into them, additionally alters the chemical structure of the oil. The result is an abnormally shaped
molecule known as a ‘trans-fatty acid’. These unnatural fats are toxic to the body and directly
connected to a host of diseases including cancer, arteriosclerosis, diabetes, obesity, birth defects,
immune system dysfunction and more.
If you can tolerate some dairy then the best substitute for margarine is obviously raw butter!
A Word on Oils
Most oils you buy in a supermarket, whether it be Virgin Olive Oil or Sesame oil are rancid. I have
tested supermarket Cold Pressed oils, (this is where the oil is pressed for extraction rather than
heated, which is much better as heat to unsaturated fats will change their molecular structure –
causing free radicals and more toxins), and they taste awful. You should be able to sip olive oil and it
will have a pleasant almost nutty taste, it shouldn’t taste bitter and leave an unpleasant taste and
film on your tongue.
I urge you to buy organic oils in dark bottles. When buying oil, taste it before you take it home, if it
rancid get your money back!
Subtract Harmful Drugs
In a very broad way, all drugs are harmful to the body. Certainly, some drugs are very helpful to
some people and, in emergency situations, they can be lifesavers. But their prolonged use disrupts
the body’s normal biochemistry. For a very small number of people with certain metabolic defects,
this is a good thing. For the rest of us, however it is not.
The great advantage of natural medicine over synthetic is that natural substances such as herbs and
homeopathics tend to work with the body and in a far gentler way.
These drugs can be lifesavers in severe bacterial infections, but they are definitely overused in
Western medicine. Doctors will often prescribe antibiotics for any infection without checking to see
if a bacteria is involved. Antibiotics only work against bacteria, not fungi or viruses.
The main problem with antibiotics is that they are non-specific: they kill all bacteria within the body,
even those that promote good health.
An alternative to antibiotics is colloidal silver. It is anti-bacterial, anit-viral and anti-fungal
If you have to have an antibiotic, take a probiotic with it. This will aid the good gut bacterial
Subtract Oral Contraceptives
Birth control pills, used over long periods of time, predispose women to such digestive disorders as
intestinal candidiasis and irritable bowel syndrome. One of the reasons why is that they alter the pH
of the intestines from the acidic to alkaline. An alkaline environment in the gut favours the growth of
several pathogens, especially candida albicans and several harmful bacteria.
If you are on a contraceptive pill it pays to go off these on a regular basis and try another form of
birth control and take a good probiotic for a couple of months to restore intestinal balance.
These substances are naturally produced by the adrenal glands. As synthetic drugs, they are used for
a wide range of inflammatory diseases and to shut down the immune system. Drugs like cortisone
and prednisone are sometimes used long term for lupus, rheumatoid arthritis, allergies, asthma and
ulcerative colitis. Long term use dangerously suppresses the immune system. This has a number of
effects such as: more frequent infections, proneness to ulcers, bone loss and these drugs are food
for fungi like candida albicans.
Look to finding natural medicines for your condition.
Subtract Nicotine and Caffeine
Although we mainly associate nicotine with tobacco and therefore respiratory health, it is in fact
harmful to the digestive tract as well, in particular the stomach.
Nicotine and caffeine causes the esophagal sphincter (that’s the one at the beginning of the
stomach) to relax, allowing acid from the stomach to leak out and splash into the esophagus. This
In addition, nicotine is a stimulant, predisposing one to more stress which hinders digestion.
If you are having trouble with frequent heartburn, and you smoke and/or drink a lot of coffee,
consider quitting or at least cutting right down and start taking a high potency vitamin B complex,
lecithin and manganese. These help strengthen the sphincter muscle.
Taking an antacid reduces (temporarily) the acid in your stomach. While an overabundance of acid in
the stomach is a possibility is a remote one.
You can easily test whether your heartburn is due too little or too much acid by taking one
tablespoon of Apple Cider Vinegar in a large glass of water with your meal. If it doesn’t create a
burning sensation then you have a deficiency of acid in the stomach, and taking antacids will cause
AS discussed in Chapter one you need stomach acid to digest proteins, to kill harmful bacteria and
parasites, and to assist mineral absorption. Toss away the antacids and check out the next chapter
for what to add.
Start to feel the benefits of a clean digestive tract
Step 3 – Add the Good Stuff
Let’s recap a little. First of all we learnt in chapter one what is needed in the digestive system for it
to work well. Then in Chapter two we discussed the importance of starting with a detoxification
program so we can clean the engine ready for good clean fuel that will enable us to run at an
optimal level. Next we ran through all the things you need to subtract from your diet so your gut can
heal and begin to work to your benefit.
We can now focus on a few things vitally needed for great digestion, and by extension, great health.
Here then is a list of six major items needed:
1. Adequate chewing
2. Adequate HCL
3. Adequate enzymes
4. Adequate “good” bacteria
5. Adequate water and fibre
6. Adequate peace of mind
Let’s take a look at each.
While it may seem obvious that good chewing is necessary for good digestion, most people do not
practice it. Due the pace and stress of our lives, we often wolf down food, sometimes in whole
pieces. Remember that chewing is the first step in the digestive process, and it is the mouth that
complex carbohydrates start to be broken down. Grains and beans especially need to be thoroughly
masticated and mixed with saliva before swallowing to prepare them for the intestines.
Inadequate chewing can cause indigestion, ulcers and leaky gut syndrome.
You will digest your food much more efficiently if you slow down and chew your food well, almost till
it is liquid in your mouth. After each bite put your fork or spoon down and chew, chew, chew. Savour
every bite, every taste and mash that food with your teeth as much as you can. Your digestive health
depends on it!
I have already mentioned the importance of adequate levels of hydrochloric acid in the stomach.
Besides its vital role in protein digestion, HCL has a number of other functions in protecting your
health. One of the most important is protection against food-borne diseases like salmonella and
intestinal parasites: bacteria and worms cannot survive the onslaught of a well acidified stomach.
Another function of HCL is to enable several minerals, especially iron and calcium to be better
absorbed by the body. Calcium is very hard to digest, being a very alkaline metal.
HCL is produced by the parietal cells of the stomach and requires several nutrients. Vitamins A, B1,
B6, the minerals chlorine and zinc and protein. As we grow older levels of HCL can decline. Elderly
people are more prone to anemia and osteoporosis, partly due to poor diet but often due to poor
digestion caused by inadequate levels of HCL. Often vegetarians will be deficient in HCL due to their
low protein and fat intake.
Often when we are unable to digest protein foods well we tend to shy away from them, but we
actually need these foods to produce the acid needed to digest them – a catch 22!
Common Signs and Symptoms of low HCL
Bloating, belching and burning
Flatulence after meals
A sense of ‘fullness’ after eating
Indigestion, diarrhea and constipation
Nausea after taking food supplements
Itching around the rectum
Mucus problems (ear, nose and throat)
Weak, peeling and cracked fingernails
Vitiligo (white blotches on the skin)
Chronic candida infections
Undigested food in the stool
Multiple food allergies
Upper digestive tract gassiness
Dilated blood vessels in the cheeks and nose
Testing and Supplementing HCL
As I suggested in the last chapter you can test if you have adequate HCL levels simply by taking a
tablespoon of apple cider vinegar or freshly squeezed lemon juice in a glass of water right before
eating. This will give your stomach a little more acid. If you notice your digestion improves, you’ve
got it! If you notice your stomach hurts or is burning that’s your cue that you have adequate acid
levels and you don’t need the ‘cocktail’ before eating. If you find your digestion doesn’t improve
with the drink, you’ll have to try HCL supplements.
I suffered for months with a persistent ache in my back between my shoulder blades. I had massage,
went to an iridologist/herbalist and tried all manner of herbal treatments and elimination diets but
to no avail. Finally I decided to add an HCL supplement and low and behold no more pain!
There are a number of HCL supplements on the market I found Solgar a good brand, but if you go
into a health store the consultants there will be able to steer you in right direction.
While saliva, HCL, and pepsin are all important in food digestion, it’s the pancreatic enzymes that do
the most work. People may have inadequate enzymes for a number of reasons, candida overgrowth
being the most prevalent. As already discussed in chapter one pancreatic enzymes play an important
part in the digestion of proteins, fats and carbohydrates. Insufficient enzymes can contribute to
many of the same problems as inadequate stomach acid. The bottom line result of inadequate
enzymes is difficult digestion leading to nutritional deficiencies and damaged intestinal lining.
Without adequate enzymes you cannot properly absorb your food. A myriad of digestive difficulties
disappear once digestive enzyme supplements are taken and if you have been suffering from any
digestive ailment I strongly suggest you take some.
Add Foods That Contain Enzymes
Although I highly recommend you take a digestive enzyme supplement for a few months to start,
there are foods that are high in enzymes that you can also start adding to your diet:
Papaya – a tropical fruit high in the plant based enzyme papain. Papain is referred to as a cysteine
protease or proteolytic enzyme, which refers to the papaya's ability to break the peptide bonds of
proteins, hydrolyzing them into smaller units known as amino acids.
Pineapple – another tropical fruit, raw pineapples contain the enzyme bromelain. Like papain,
bromelain is a proteolytic enzyme. Besides contributing to the digestion of proteins, bromelain is a
natural anti-inflammatory and anti-coagulant.
Kiwi Fruit – green kiwifruit contains the enzyme actinidin. This enzyme can provide enhanced upper-
tract digestion (particularly gastric) of a variety of food proteins, which lends support to a role for
dietary kiwifruit as a digestive aid. Kiwi aids in the moving of the bowel so if constipation is one of
your issues try a kiwi or two a day – make sure they are ripe
Sprouts - are the seeds of many different types of grains. They are packed with nutrients and may
contain more than 100 times more enzymes than fruits and vegetables. Sprouts are most
concentrated with active enzymes when they are germinated. Germination requires soaking the
seeds in water to allow them to sprout. Once activated, the live enzymes are potent health-
promoting factors for proper digestion and overall wellness.
Raw Nuts and Seeds - Nature wisely endowed all raw, natural foods with the proper enzymes for
digestion. Nuts and seeds contain lipase, the enzyme that breaks down lipids or fats. Triglyceride fats
are hydrolyzed to break the ester bonds, creating fatty acids and glycerol. Most fat is digested in the
small intestine after bile from the gall bladder breaks large triglycerides into smaller units. The
pancreas makes lipase; however, when dietary sources are deficient it puts added strain on this
important organ. Roasting nuts and seeds destroys the live enzymes. Eat them raw for a healthy
dose of essential enzymes.
Raw Fruits and Vegetables - Just as nuts and seeds contain lipase for fat digestion, fruits and
vegetables contain enzymes to break down carbohydrates. Amylase is the main digestive enzyme for
carbohydrate metabolism. It is present in our saliva, as digestion truly begins in the mouth. Amylase
works to break carbohydrates into simpler sugars that can be used for energy and metabolism. Fruit
and vegetable enzymes are devitalized by cooking above 118 degrees Fahrenheit. This means that
steaming and microwaving destroys most of the enzymes, making foods harder to digest. Eating raw
fruits and vegetables is a healthful way to improve overall digestion.
There are of course vegetables that you need to cook before eating. Eating raw cruciferous
vegetables actually suppresses your thyroid's hormone production, creating fatigue, coldness in your
body and a slowing of your metabolism. Cruciferous vegetables include broccoli, Brussels sprouts,
cabbage, cauliflower, kale, mustard greens, radishes, rutabagas and turnips.
Add Enzyme Rich Food
Adequate “Good” Bacteria
We have a round one-two kilos (4 pounds), of bacteria living in our bodies, mostly living in the small
intestine and colon. There are over 400 species of microorganisms living within us, with many very
beneficial to our digestive, skeletal and immune systems. These are the “good gut bugs” and are, in
many ways, the foundation of good health.
To make sure we nurture and encourage these good bugs we have to;
1. Get rid of the bad stuff that decreases the good and increase the bad bacteria – we have
already done this in Step 2
2. Add fermented foods and drink that are rich in good bugs
Fermentation is the ancient preparation and preservation technique produced through the
breakdown of carbohydrates and proteins by microorganisms such as bacteria, yeasts and moulds.
Records of fermenting milk products date as far back as 6,000 years. Milk products were the main
focus of fermentation as yoghurt and cheese have always been staple foods in the Middle East,
Mainland Europe and Scandinavia. However milk was not the only food to be transformed by the
fermentation process. Each and every culture in the world consumes some type of fermented food
In Korea they consume Kim Chi, garlic flavoured, fermented cabbage, in Japan they use fermented
soy bean products such as miso, tempeh and natto. In northern China and Russia, Kombucha, a
fermented mushroom tea has been consumed for centuries and the native Inuit people ferment
their meat before consuming it.
What are they?
All these fermented foods produce ‘good bacteria’ that are essential for our bodies to fight various
pathogens. Within our bodies are approximately 1.8 kilos of bacteria, mostly living in the small
intestines and colon, but with appreciable quantities living in the skin, mouth, throat and vaginal
mucosa of women. There are over 400 species of micro-organisms living within us, with many very
beneficial to our digestive, skeletal and immune systems.
Of all the various species of bacteria within the body, the most beneficial belong to the lactic
bacteria family or lactobacillus. The three main species are acidophilus, bifidum and bulgaricus. They
are called lactic because they have the ability to transform sugars into lactic acid. In the digestive
tract, lactic acid functions as a powerful antiseptic that better facilitates the absorption of calcium
and phosphorous in milk products.
In the traditionally lacto-fermented foods spoken of earlier, lactic acid inhibits the growth of other,
harmful bacteria. Collectively, the friendly bacteria are referred to as probiotics, meaning “for life”.
Probiotics inhibit the growth and proliferation of harmful bacteria and yeasts, encouraging proper
digestion, producing some vitamins, and maintaining a clean intestinal environment.
In addition to lactic acid, certain strains of probiotics produce other substances with proven
antimicrobial action such as acetic acid and hydrogen peroxide. Certain strains of acidophilus
produce four antibiotic substances acidolin, acidophilin, lactobacilin and lactocidin. A strain of
bulgaricus produces an antibiotic substance called bulgarican.
Acipophilin and bulgarican are powerfully inhibitive of various pathogens including some strains of
salmonella, botulinum, staphylococcus and Ecoli. Some strains of bifidum act against these and other
pathogens as well.
The benefits of these naturally produced antibiotics are enhanced by the fact that they target
harmful organisms ‘specifically’, unlike synthetic antibiotics which kill all bacteria the good and bad.
The antibiotics manufactured by probiotics are, therefore, protective of the digestive tract.
Specific Ailments Probiotics Inhibit
Bowel problems – L.acidophilus has been shown to be effective at halting diarrhea; B.bifidum is
most effective at correcting constipation.
Cancer prevention – Some strains of L. acidophilus have demonstrated antitumorigenic effects while
some strains of L.bulgaricus produce a similar substance.
Candidia albicans – a member of the yeast family, normally an innocuous inhabitant of the digestive
tract and mucous membranes. It stays innocuous by the combined actions of the immune system
and probiotics. When circumstances create an environment hostile to these things (eg. taking
antibiotics, over indulging in sugar), candida is free to multiply unrestrained. In this process, the
normally benign yeast can transform itself into a toxic, fungal pathogen that is very dangerous to the
Cholesterol – Protective factors in fermented products like yoghurt appear to have a cholesterol
lowering effect. Certain strains of beneficial bacteria like acidophilus have been found to lower
cholesterol in two ways: It breaks cholesterol down, and it absorbs it directly.
Lactose digestion – Many people who are lactose intolerant, the inability to digest milk sugar, can
usually eat raw cheese, kefir and yoghurt with little difficulty. This is because the lactic bacteria in
these foods produce their own lactase which digest lactose.
Liver detoxification – B.bifidum fosters a low intestinal pH. This helps make ammonia un-
absorbable, which means the liver does not have to work to detoxify it.
Osteoporosis – lactic acid produced by probiotics assists with calcium and phosphorous absorption.
Also some probiotics produce vitiman K which plays a vital role in bone metabolism.
Since probiotics disinfects the digestive tract and all mucous membrane where they live, their
proliferation will help to correct many conditions including allergies, skin problems, irritable bowel
syndrome, diverticulitis, urinary tract infections and autoimmune diseases as they can all be caused
by faulty digestion. Probiotics also secrete various proteins that stimulate the immune system and
production of immunoglobin A, an antibody that lines the mucous membranes.
To maintain a truly healthy body, you must have a truly healthy digestive system so it is essential
to include some fermented foods in the diet daily.
See the recipe section in Chapter 5 for fermented foods and drinks
Adequate Water and Fibre
Water is the medium in which many biochemical reactions take place and it is the universal solvent,
essential for internal cleansing. Water aids the moistening of the food mass in digestion facilitating
its movement. Most importantly water is the main component of stool. Water softens stool and
moves it out of the colon faster, and lack of water is the main reason for constipation. It is essential
to drink 2-3 litres (3-4 quarts) of clean water daily.
Fibre-Because of the link between constipation and colon cancer, health authorities advise us to eat
enough fibre each day to maintain regularity. Accordingly, consumption of grains, legumes,
vegetables and fruit is encouraged, while animal product consumption is discouraged.
From all the wonderful fruit and vegetables, nuts and seeds you are now adding to your diet you will
receive fibre. If you are having grains, as already discussed these need to be soaked and fermented
before eating (please see Chapter 5 for recipes to prepare grains so they can be digested). The
other great news is that you will also gain fibre from the lacto fermented food you are adding.
Adequate Peace of Mind
Stress kills! It’s true! There have been a great deal of research into the way prolonged stress can
damage your health and lead to death.
In my practice as a Colon Hydro therapist I noticed the people who were highly stressed and couldn’t
let go of things had great difficulty in letting go of the bowel content. I developed a breathing and
meditation exercise to take these people through and when they were in the meditation – low and
behold the bowel would let go.
Only you can determine where your stress is coming from and it is up to you to resolve it. Here are
some tips for dealing with stress more effectively;
1. Think more positively – keep a gratitude journal (or just in in your daily diary). Write five
things you are grateful for at the end of each day. It might be as simple as –I’m grateful for
my son doing the dishes or I’m grateful for my car that never lets me down.
2. Eat better foods – you should already be doing this – caffeine and sugar will rev your system
up making it difficult to relax
3. Exercise regularly
4. Spend time outdoors – go to the beach or take a walk in the park
5. Laugh – watch a comedy show or film. Talk with a friend who always makes you laugh
6. Think of solutions – not problems
7. Know that nothing in your life will ever be PERFECT
8. Stop trying to control everything – let go and go with the flow
9. Set aside some YOU time every week. Be selfish about this!
Healing the Gut Lining
One last item that may be needed for some people is special consideration to healing the gut lining.
It you follow the steps already set out you will be well on the way to healing anyway, but if you have
been suffering from any chronic inflammatory disease you will want extra help in healing the gut
For this I recommend bone broths. You may have heard the saying “A bone broth can raise the
dead.” This is referring to the healing benefits of the gelatin rich broths made from animal bones and
feet. They are excellent sources of calcium and other minerals and have been included in native
diets. Gelatin acts first and foremost as an aid to digestion and has been used successfully in the
treatment of many intestinal disorders including hyperacidity, colitis and Crohn’s Disease. It is also a
useful treatment in chronic disorders including anemia and other diseases of the blood, diabetes,
muscular dystrophy and even cancer. (Nourishing Traditions, 107)
I myself healed my leaky gut with bone broths. It worked so well that I can now tolerate any foods if
taken by accident! I have included recipes in the following chapter.
When and How to Eat
My last point is that you should only eat when you are hungry. Eat until you are 80% full, never
overeat. Why 80%? Because when you feel 80 % full you are actually full. If you stop there and wait a
while you will find you do feel full because you have given your food time to settle into the stomach.
That’s it! You are now on your way to great digestive health!
Step One – Detoxify your body of toxins that have built up over the years. Just like you service your
car and give it clean filters so it will run smoothly, the same goes for your body. You absolutely need
to clean out your engine so you can start to heal the gut lining, make way for the good bacteria to
flourish, and top up your engine with good oil
Step Two – Subtract the ‘Bad Stuff for the Gut’
Get rid of refined foods like cereals, breads, any flours and grains that have not been soaked or
fermented. Avoid processed dairy, sugar, and any hydrogenated oils (margarine). Subtract drugs,
nicotine, caffeine, alcohol (or cut right back).
Step Three – Add the ‘Good Stuff for the Gut”
Chew your food well – take your time when you eat – eat small portions and eat more often.
Ensure you have adequate HCL by adding apple cider vinegar or a supplement
Ensure you have adequate Digestive enzymes – start with a supplement and add foods that are high
in enzymes to help break down your food into the nutrients your body needs.
Eat and drink fermented foods every day, to nurture and populate the ‘good bacteria’ needed for
Drink enough clean water to aid the digestive system to keep moving the food through and to
eliminate the waste.
Add bone broths if you need to heal from a chronic illness
Once again I would like to thank you for purchasing 3 Proven Steps to Great Digestive Health.
If you haven’t already please go to Facebook page at https://www.facebook.com/pages/Health-
Matters/831170636894429 and download your free Body Detox ebook.
Please Like my page and if you, or anyone you know are suffering from Diabetes you might be
interested in the Diabetes product I am offering there.
Bon A Petit!
Keeping On Track with Recipes
Okay, so now you know the three steps to great digestive health, here are some recipes to help you
get started. This section contains; Detoxifying recipes; Fermented Food and Drink recipes; porridge
recipes; and bone broth recipes. Enjoy your new found health!
Detoxifying Food and Drinks Dr Kirschner’s Green Drink
This is the Doctor’s famous recipe for his therapeutic green drink. All other food was in the form of
juices only, from 6 to 24 cups of fresh vegetable juice daily with the following drink. Dr Kirschner
effected many cures with this raw juice and green drink diet, from arthritics who were crippled, to
cancer and kidney diseases.
15 almonds 5 tsp sunflower seeds
4 pitted dates 4 cups pineapple juice
4 large handfuls of fresh greens – alfalfa, parsley, mint, watercress, comfrey, dandelion, plantain. Do
not use the stems.
Soak the nuts, seeds and dates overnight in water. Next day strain and place in a blender with half of
the pineapple juice. Blend till liquefied. Then liquefy the greens and the other half of the pineapple
juice. Put the two mixtures together in a bowl and stir. Drink some immediately, and the rest in
doses through the day. This is one person’s quantity per day while on the juice diet. If you are not
doing a juice diet this is a nourishing and healthy drink that can be shared with the family.
Pineapple and Ginger Juice Serves 1
½ small pineapple 25g fresh root ginger
1 carrot ice cubes (optional)
Cooks Tip: Before preparing pineapple, cut off top and turn upside down and leave for 30 minutes.
This makes it juicier. Using a sharp knife cut away skin from the pineapple. Halve and remove core
and slice into chunks. Peel and roughly chop ginger. Chop carrot so it will fit into juicer. Push
pineapple, carrot and ginger through juicer into a glass. Add ice and serve immediately.
*Ginger is great for indigestion and upset stomachs. Pineapple contains the enzyme bromelain
which aids digestion and has anti-inflammation properties. This juice will help with digestive
problems. Carrot is rich in antioxidants
Carrot and Beet Juice Serves 2
1 celery stick 4 carrots
1 beetroot + leaf tops 6cm of cucumber
Several sprigs of parsley Small piece of fresh ginger (optional)
Chop the celery, carrots, cucumber and beetroot into pieces to fit juicer. Push half these through the
juicer then add the parsley sprigs and ginger. Add remaining vegetables. Pour into 2 glasses and
serve with celery or carrot stick stirrers.
Use the stalks of the parsley. Parsley contains vitamin C and iron and also works as a natural cleanser
and breath freshener. Beetroot is a powerful blood cleanser and tonic and great for the digestive
system, particularly the liver. It also stimulates the immune system. Celery aids the kidneys to
function efficiently and hastens the excretion of waste.
Lime and Watermelon Tonic Serves 4
1 watermelon 1 litre/4 cups chilled water
Juice of 2 limes clear honey to taste
Ice cubes (optional)
Using a sharp knife, chop the watermelon into cubes cutting off the skin and discarding the black
seeds. Place the watermelon chunks in a large bowl, pour the chilled water over and leave to stand
for 10 minutes. Strain watermelon chunks and push through juicer. Stir in the lime juice and sweeten
to taste with honey. Pour into a jug, add ice cubes and stir. Serve in wide chunky glasses.
This can be served as a slushy. Freeze, stirring often and when crystals begin to form, serve
*This juice helps cool the body, calm the digestion and cleanse the system. And it’s delicious!
Berry Tonic Serves 1
1 cup blackcurrants or blackberries 150g red grapes
1 cup blueberries ice cubes
Remove berries and grapes from their stalks, wash thoroughly. Push all fruits through the juicer
saving a few for decoration. Place ice cubes in a medium glass and pour over the juice. Serve
This is very tangy and can be diluted with a little water or sweetened with a little honey. Add a cup
of probiotic yoghurt for a smoothie and omit the ice.
Blueberries are high in antioxidants and rich in antibacterial compounds which help prevent gastric
and urinary infections
Detoxifying Vegetable Soup
1 large onion 1 leek
2-4 stalks celery 1 small kumara (sweet potato)
2 tsps fenugreek seeds 1-2 carrots
1 tsp cumin seeds 1 tbs miso
5 cloves garlic chopped 2 litres hot water
1 tbsp olive oil
Chop all vegetables into bite sizes pieces. Heat olive oil in large pot, add onion, celery, garlic,
fenugreek and cumin seeds and cook till slightly soft. Add water and other vegetables. Bring to boil
then simmer till vegetables are cooked (approx 30 mins). Stir in miso till dissolved, then serve.
2 onions, chopped 3 stalks celery
1-2 fresh chillies chopped or 1-2 tsp curry or pinch of cayenne pepper
1 tsp chopped fresh ginger 2 tsp sea salt
5 gloves garlic chopped ½ large pumpkin, chopped
3 tbsp olive oil 2 litres water (or enough to cover pumpkin)
Sauté all ingredients except pumpkin in oil, then add pumpkin and cover with water. Stir well, bring
to boil then let simmer for 30mins. Allow to cool, then blend in blender in batches. Return to pot and
heat. Serve with yoghurt and parsley.
Leek and Tomato Soup
2 large onions 1 large leek 6 cloves garlic 1 tbsp olive oil
1 400g can of tomatoes 4 fresh chopped tomatoes
½ can tomato puree 1 tsp turmeric
1 tsp paprika 1 tsp caraway seeds
Water 1-2 tbsp miso
Sauté onions, leek and garlic in olive oil over low heat until soft. Add tomatoes, puree, water and
spices. Bring to boil then simmer for 20 minutes.
Add miso just before serving – adding at the end of cooking preserves the nutrients in miso.
Lentil and Garlic Soup Serves 4
3tbsp olive oil 1 onion, chopped
2 celery sticks, chopped 2 carrots, sliced
8 garlic cloves, chopped
1 sweet potato, peeled and diced
250g/1 cup red lentils, picked over and rinsed
1 litre/4 cups vegetable stock 2 bay leaves
1-2 lemons, halved 1/2tsp ground cumin
Cayenne pepper to taste ground black pepper
Lemon slices and chopped fresh flat leaf parsley to garnish.
Heat the oil in a large sauce pan. Add the onion and cook for 5 minutes. Stir in the celery, carrots,
half the garlic and all the potato. Cook for a few minutes until beginning to soften. Add the lentils
and stock to the pan and bring to the boil. Reduce the heat, cover and simmer for 30 minutes.
Add the bay leaves, remaining garlic and half the lemons to the pan and cook for a further 10
minutes, until the lentils and vegetables are tender. Remove the bay leaves. Squeeze the juice from
the remaining lemons, then stir into the soup, to taste.
Pour soup into a food processor or blender and process until smooth. (You may need to do this in
batches). Tip the soup back into the pan, stir in the cumin, cayenne pepper and season to taste.
Ladle the soup into bowls and top each one with lemon slices and sprinkling of parsley.
*High in fibre and minerals as well as anti-viral and anti- bacterial properties.
*Cooks tip – if you don’t have vegetable stock use 1 litre of water and add 1 tbsp miso with the
lemon juice and stir till dissolved.
Fermented Foods and Drinks
Sauerkraut is high in Vitamin A, B6, folic acid, vitamin C and E. It is also high in calcium, magnesium,
manganese, phosphorus, potassium, selenium and zinc.
This can be served as a vegetable or condiment.
2 litres (8 cups) shredded green cabbage
2 tbsp sea salt
1 tsp caraway or cumin seeds
2 cups clean filtered water
Wash and drain cabbage. Be sure to slice thinly with a sharp knife, including core. Place in large bowl
and pound with a heavy cup, pestle or mallet until cabbage starts to release juice.
Sprinkle with seeds and mix. Pack tightly into 2 litre jars. Stir salt into water and pour over cabbage,
adding more water to bring level up to 1 1/2cm from top of jar. Cover with lid. Store at room
temperature for at least 3 days, then place in refrigerator.
Preparation time; 15 minutes
Follow directions above, except add 2 cloves sliced garlic, 2 tbsp peeled and grated ginger root and 2
tbsp tamari soy sauce.
Korean Sauerkraut (Kimchi)
1 small head cabbage, (Chinese cabbage is best) cored and shredded
1 bunch spring onions, chopped
1 cup grated carrot
½ cup daikon radish, grated (optional)
1 tbsp freshly grated ginger
3 cloves garlic, peeled and chopped
1 fresh chili deseeded and finely chopped
2 tbsp sea salt
Place vegetables, ginger, garlic, chili and sea salt in large bowl and pound with wooden pounder to
release juices. Place in a wide-mouthed 1 litre jar and press down firmly with the pounder until
juices come to the top of the cabbage. The top of the vegetables should be at least 2cm below the
top of the jar. Cover tightly and keep at room temperature for about 3 days before transferring to
4 cups grated carrots, tightly packed
1 tbsp freshly grated ginger
2 tbsp sea salt
Follow directions for Kimchi above.
The sweetness of the carrots neutralizes the acidity, so this is a good recipe to introduce lacto-
fermented vegetables to those who have not tried them.
A great accompaniment with rich foods and spicy meats.
1 litre raw milk
½ - 1 cup acidophilus yoghurt or 1 sachet of acidophilus yoghurt culture
In a saucepan bring milk to near boil, remove from heat and allow to cool till tepid. Pour into 1-2 litre
jar, add the yoghurt or culture, stir, and place lid tightly on jar. Place in hot water cupboard, or
similar for several hours or overnight until thick. Refrigerate.
To start yoghurt you may want to get a good quality culture with acidophilus, bulgaricus and bifidus.
After your first batch you can use this yoghurt as the culture.
Making Whey for fermentation
1 cup yoghurt - (this will give 4 tbsp of whey and half a cup of cream cheese)
Place yoghurt in a tea towel or a doubled muslin cloth. Wrap ends up and bind with a rubber band.
Hang from a door knob with a bowl underneath to catch the liquid whey. You may want to squeeze
occasionally to extract liquid. This may take a few hours. You can also place cloth in a colander over a
bowl and place a heavy weight on the cloth wrapped yoghurt. Use whey for Salsa recipe that follows.
4 medium tomatoes peeled, seeded and diced (place tomatoes in boiled water for 5 minutes to peel
2 small onions, finely chopped 2-4 chopped chilli peppers
6-8 cloves garlic, fi nely chopped 1 bunch coriander, chopped
1 tsp dried oregano or 1 tbsp fresh 2 lemons, juiced
1 tbsp sea salt 4 tbsp whey (from above recipe)
½ cup water
Mix all ingredients together in a bowl then place in a wide mouth jar. Press down gentle so liquid
covers the vegetables. Leave at least 2cm at the top.
Cover tightly and leave at room temperature for 2 days and then refrigerate.
Use as accompaniment to meat patties, pumpkin soup, quiche or whatever you desire.
Kefir does not feed yeast, and because the friendly bacteria and beneficial yeast growing in the kefir
consume most of the lactose it usually doesn’t bother people who are lactose intolerant. But if it
does I have included a water kefir which is just as beneficial.
To obtain grains the milk kefir grains are usually available from health stores, or look on the internet,
there are often people willing to give some away.
This is a drinking yoghurt with a wonderful tart flavor.
2 cups fresh raw milk (at room temperature)
½ cup quality cream (optional)
1 tbsp kefir grains or 1 packet kefir powder
If using kefir grains, place in a fi ne strainer and rinse with filtered water.
Place milk and optional cream in a wide-mouthed 1 litre jar and add grains or powder to milk. Stir
well and cover loosely with a cloth. Place in a warm place for 12 to 48 hours.
If using powder, kefir is ready when it thickens, usually within 24 hours.
If using grains stir vigorously occasionally and taste each time, when it achieves a tartness to your
liking, the kefir is ready.
Pour the kefir through a strainer into another jar to remove grains and store in refrigerator.
Use the grains to make another batch or prepare for storage by rinsing well and placing in small jar
with ½ cup of water. They can be stored in refrigerator for several weeks or in the freezer for several
When I started making water kefir, I found a variety of recipes and they all had different ratios. So I
roughly averaged them all out and this is what has been working for me.
For a 750ml bottle - use a 1 to 1.5 litre jar (you want to leave some space for the gases), and fill with:
3 tbsp grains 3 tbsp sugar
A few sultanas or figs 1/2 a lemon, cut into quarters
You can add chopped, fresh ginger at this stage too, or add later when bottling. Adding to the
original brew seems to give a stronger flavour, while adding to the bottle makes it really fizzy.
Close the jar and leave at room temperature for about 2 days, a bit longer in colder weather. The
sultanas will float to the surface, and the mixture will be slightly fizzy and most of the sweetness will
be gone. Then strain and bottle it. Leave it on the bench another couple of days, then store in the
If you add ginger at the bottling stage, no more than 1/2 tsp per bottle. And you will need to open
the bottle in the sink with a glass ready and waiting!
The grains seem to grow much faster than milk ones. You can use more grains per jar, but also add a
bit more sugar. For the first few batches, use white sugar to get them nice and strong, then you can
switch to 1/3 unrefined sugar, 2/3 white.
In between uses, store them in the fridge in a white sugar solution. Then give them a good rinse
before using them again.
Kombucha is the cure for a hot day—it tastes delicious and refreshing. A fizzy, dark colored,
energizing beverage, at the same time acidic and slightly sweet, this gift to the world from the Ural
mountain region of Russia qualifies as the soft drink of the twenty-first century, the answer to the
scourge of cola drinks that now wreaks havoc with the health of Western populations.
2.5 litres filtered water (depending on the size of your bowl)
1 cup sugar
4 tea bags of black tea (I often use 3 black and 2 herb to give different flavours)
1/2 cup kombucha from a previous culture 1 kombucha mushroom
Bring the fi ltered water to boil. Add sugar and simmer until dissolved.
Remove from heat, add the tea bags and allow the tea to steep until water has completely cooled.
Remove tea bags. Pour cooled liquid into a large (2-3 litre) bowl (not metal), and add 1/2 cup
kombucha from previous batch.
Place the mushroom on top of the liquid. Make a criss-cross over the bowl with masking tape
(optional), cover loosely with a cloth or towel (secure with rubber band if not using masking tape),
and transfer to a warm, dark place, away from contaminants and insects. In about 7 to 10 days the
kombucha will be ready, depending on the temperature. It should be fizzy and rather sour, with no
taste of tea remaining. Transfer to covered glass containers and store in the refrigerator. (Always
wash your kombucha bowls with mild soap—not in the dishwasher.)
When first starting to drink this delicious tea, start with a small glass a day and build up to a large
glass. This is because it will kill off unwanted yeasts and you may have a reaction when this happens
so it’s best to start slowly.
When the kombucha is ready, your mushroom will have grown a second spongy pancake. This can
be used to make other batches or given away to friends. Store fresh mushrooms in the refrigerator
in a glass container - never plastic. A kombucha mush room can be used dozens of times. If it begins
to turn black, or if the resulting kombucha doesn’t sour properly, it’s a sign that the culture has
become contaminated. When this happens, it’s best to throw away all your mushrooms and order a
new clean one.
1 cup oats, rolled or cracked ½ tsp sea salt
1 cup warm water plus 2 tbsp whey, acidophilus yoghurt, kefir or buttermilk (for those with severe
milk allergies use lemon juice or apple cider vinegar in place of whey, yoghurt, kefir or buttermilk)
1 cup water
Nuts and seeds can be added to soak overnight.
Mix oats with warm water mixture, cover and leave for at least 7 hours and up to 24 hours.
In morning bring 1 cup of water to boil with sea salt. Add soaked oats, reduce heat, cover and
simmer for five minutes.
Serve with ground flax seed, nuts and seeds and a natural sweetener like raisins, raw honey/agave,
maple syrup, yoghurt, butter and/or cream.
Kamut or Spelt Porridge – Use 1 cup rolled or coarsely ground kamut or spelt instead of oats
Teff Porridge – Use 1 cup whole teff. May be soaked over-night but 24 hours is better.
Amaranth Porridge – Use 1 cup amaranth. Prepare as teff porridge.
Quinoa Porridge – Use 1 cup quinoa and prepare as for oats, only use ½ cup water to cook.
These recipes can be consumed as set out if you are healing or use 2-3 cups of the stock in the soup
and freeze the rest for your next soup. If you choose to do this, then add more water when making
4-6 lamb bones (off cuts from butcher) 2 litres water to cover
2 tbsp apple cider vinegar or red wine vinegar 2 sprigs fresh rosemary
2 cloves garlic
Place all ingredients into large pot and bring to boil. Remove brown scum that comes to top with a
spoon. Simmer for 7-12 hours. (The longer the better up to 72 hours).
Remove from heat and allow to cool. Remove fat that settles on top. Take off meat and gelatin from
bones and remove bones from the pot (dogs love these). Remove rosemary stems.
Add following ingredients and simmer for 45-60 minutes
2 onions, sliced 1 cup pumpkin, chopped
5 cloves of garlic 1 tsp sea salt
1-2 tsp chopped or grated ginger 2 tsp seaweed (karinga or other)
1 cup kumara, chopped 1-2 cups kale or beet greens, chopped
2 tbsp fresh rosemary (2tsp dried) 1 tbsp fresh sage (1/2 tsp dried)
2 large carrots 1-2 litres of water
Beef Soup- Use beef bones. Use thyme and marjoram instead of rosemary and sage.
Venison Soup- Use venison bones. Include 2 bay leaves and 3-4 cloves as well as thyme.
*Cooks tip - You can use whatever vegetables you like, such as broccoli, caulifl ower, parsnip, etc. If
you like a spicy soup, add a pinch of cayenne pepper or 1-2 small chillies, chopped.
Use either the carcass of a chicken that has had the meat removed or what I find easy to do is to use
the carcass of a roast chicken.
1 chicken carcass water to cover carcass
2 tbsp apple cider vinegar 1 chunk fresh ginger
2 garlic cloves 1 whole shallot
Place ingredients into large pot and bring to boil then simmer for 5-12 hours.
Remove from heat and allow to cool. Strip meat from bone and break up bones that have dissolved,
only remove intact bones.
Add following ingredients and simmer for 45-60 minutes
2 onions, chopped 2 carrots
1 large kumara, chopped 1 cup pumpkin, skinned and chopped
½ cup split peas or lentils 5 cloves garlic, chopped
1 tsp ground ginger water to make soup
*Remember you can use vegetables you like for any soup.
Make a bone broth soup once a week and enjoy good health.