The top 12 healthy ingredients..
1) Apple Cider Vinegar(ACV)-It has an alkalising effect in the body. This may explain apple cider vinegar’s reputation for reducing pain and inflammatory conditions such as arthritis and eczema. It’s also anti-fungal, anti-viral, anti-bacterial, promotes healthy red blood cells and can help improve digestion if you have low stomach acids. Only use good quality apple cider vinegar that contains the ‘mother’, the dark cloudy substance that looks like strands linked together, settled at the bottom of the bottle (shake the bottle before use). This indicates that minimal processing has occurred and valuable enzymes and minerals are present. You can eat the mother as it’s the most nutritious part.
Prescription-For adults with poor digestion: 2 teaspoons daily in a glass of water (in divided doses); use before meals to increase digestion. For a more pleasant drink have ACV
in
1⁄2 cup of preservative-free apple juice and 1⁄2 cup water. Use ACV
in
salad recipes such as Tasty Antioxidant Salad.
2) Avocado-Avocado is a nutrient-dense fruit which is high in monounsaturated fatty acids (omega-9 and some omega-6). Avocado can be used as a
nutritious spread, and it’s a healthy alternative to butter and margarine. It contains vitamins B6, B3 and C, beta-carotene, folic acid, copper, magnesium, iron, potassium, amino acids and antioxidants. Avocado improves digestive health, is moisturising for the skin, is gluten free, low GI and highly alkalising.
Prescription-Use avocado as a nutritious spread instead of butter or margarine. Have 1⁄4 to 1⁄2 avocado per day, twice a week.
3) Buckwheat-Buckwheat contains the antioxidant quercetin, which has anti-inflammatory properties. It is high in vitamin B3, folic acid, calcium, magnesium, potassium, zinc and antioxidants, is anti-inflammatory, and low GI (the flour has a higher GI than the grains). Buckwheat isn’t technically a grain but resembles grain and is a gluten-free alternative to wheat.
Prescription-Incorporate buckwheat into your weekly diet to increase your intake of anti-inflammatory antioxidants. Buckwheat crepes make a
great breakfast or dessert. Buckwheat grains cook like rice and can be served with curries, fish or meat.
4) Chlorophyll-Chlorophyll is the green pigment in plants; the drink called chlorophyll is a combination of green plant pigment and spearmint oil (some brands also contain alfalfa extract). Chlorophyll supplies magnesium needed for cardiovascular and respiratory health, and also contains potassium and iron. It prevents anaemia, is highly alkalising and is both blood purifying and blood thinning. Chlorophyll increases oxygen-carrying capacity in the blood (so it can increase your energy and stamina); it promotes friendly bacteria in the bowel (so it can reduce harmful bowel microbes); promotes healthy digestion; and prevents bad breath and body odour.
Prescription-Adult dosage for normal/lowstrength liquid chlorophyll (see caution box): 1-2 teaspoons diluted in water once or twice a day, beginning on a low dosage. Drink Green Water daily. If you have hypoglycaemia or blood sugar level problems (energy crashes/irritability in between meals) mix 2
teaspoons of liquid chlorophyll in a 1.5 litre bottle of water and sip throughout the day.
5) Dandelion root-
Dandelion root, also known as taraxacum officinale radix, contains bitter compounds called inulin and taraxacin, which rapidly improve digestion in people with poor bile secretion. Dandelion root also makes a great morning cuppa. Contains mineral salts and vitamins; activates phase II liver detoxification; prevents constipation; good for liver and gallbladder.
Prescription-
Enjoy a cup of Soy Dande’ from the
recipe section up to three times a day (before meals). But be aware that too
many cups can overstimulate digestion; if this occurs, reduce dosage and strength.
6) Dark Leafy Green Vegetables-This group includes Chinese greens, kale, dandelion greens, silverbeet, spinach, chicory, beet greens, mustard greens, rocket, watercress and baby spinach. Such vegetables are highly alkalising to the blood; they deliver more nutrients for fewer calories; and the calcium in kale and watercress is easy for the
body
to absorb. They contain antioxidants, folic acid, magnesium, calcium, vitamins A and C, B vitamins, potassium, fibre and cancer-protective phytonutrients; they’re gluten free and low GI.
7) Turmeric-Turmeric is a spice that contains curcumin, a
flavonoid that has an anti-cancer and anti-alzheimer effect. Contains calcium, magnesium, potassium and antioxidants, and is anti-inflammatory; low GI; gluten free; promotes phase II detoxification; lowers blood sugar levels; helps prevent blood clotting; alkalising.
Prescription-
Adults: Have 2 teaspoons a day in a small amount of water or fresh vegetable juice. Best used in meals such as curries or dahl. Add ground black pepper to enhance the absorption of curcumin.
8) Seaweed- Seaweed such as kelp and kombu contains a good dose of metabolism-boosting iodine and is a weight-loss aid; it is helpful in combating fatigue caused by slow thyroid activity; and it helps prevent skin irritations. Seaweed is a good source of iodine, beta-carotene, B
vitamins, vitamin A, D, E and K, folic acid, calcium,
magnesium, potassium, iron, selenium and zinc; it is skin cleansing and is good for constipation and arthritis. Seaweed has anti-cancer properties, is anti-bacterial and anti-viral.
Prescription-Add a sprinkling of kelp or a soaked strip of kombu to meals such as soups and stir-fried vegetables. It adds a mild salty flavour. Add kombu seaweed when cooking beans or legumes to make them easier to digest (this helps prevent gas).
9) Lemons and Limes-
Lemons and limes contain vitamin C, folic acid, calcium and potassium; they enhance phase II liver detoxification and have a strong alkalising effect. The pectin from the citrus pulp (white part of the fruit) contains valuable flavonoids, and both these fruits aid removal of toxins from the bowel.
Prescription-
Adults: Have a squeeze of lemon/lime with the ACV Drink, Tangy Papaya Cups or Green Water. Drink the Flaxseed Lemon Drink at least once a week; this recipe
uses all parts of the lemon, including the skin and pulp. Use lemon/lime in salad dressings, and squeeze lemon/lime onto fish before serving.
10) Lecithin Granules-Lecithin is naturally found in soybeans, eggs, beef and liver and can also be bought in the form of soy lecithin granules, which kind of look like tiny yellow beads. Lecithin is a special type of lipid that helps break down fats in the body much the same way detergent does when washing greasy dishes; it contains choline for healthy brain neurotransmitters and inositol for healthy cell membranes. Lecithin breaks up cholesterol; helps with weight loss and removal of fats from the body; aids removal of chemicals and cholesterol from the body; is low GI, is brain food and is gluten free; it enhances phase II liver detoxification; improves digestion; and due to inositol it may decrease the risk of eczema, hair
loss, cellulite and eye problems
Prescription-Adults: 1 tablespoon of lecithin granules per day. Children aged one to six years:
11) Flaxseed-Flaxseeds are anti-inflammatory because they contain a whopping 50 per cent omega-3 essential fatty acids; they also contain omega-6, phytochemicals, silica, mucilage, oleic acid, protein, vitamin E and fibre, and are a potent bowel cleanser. Flaxseeds aid with weight loss; treat constipation; may improve cardiovascular health; may improve female reproductive health; are liver protective;
stabilise blood sugar levels; are soothing to the digestive tract; alkalising; may inhibit tumour formation. Flaxseed oil and ground flaxseeds should be refrigerated at all times. Note:
Think of flaxseed oil as a healthy ingredient not as a supplement: I don’t recommend buying flaxseed oil in capsule form as I don’t want you popping
pills all day and it is more beneficial as a food, incorporated into salad dressings and smoothies to increase their nutritional value.
Prescription-Have 1-2 tablespoons of ground linseeds or flaxseed oil per day—not necessary on the days you eat oily fish. Use flaxseed oil in the Flaxseed Lemon Drink, Skin Firming Drink and in homemade salad dressings. Add whole flaxseeds to Designer Muesli or grind them in a coffee grinder for use on breakfast cereal or fruit salad.
12) Fish-Oily or deep sea fish contains therapeutic amounts of omega-3 (EPA and DHA) and is a potent anti-inflammatory food. Studies have shown that two to three serves of fish a
week are good for elevating mood and increasing health of the brain, skin and heart. A good source
of protein, vitamin D and iodine; metabolism-boosting; low GI; gluten
free.
Good sources of EPA and DHA include salmon, trout, mackerel, sardines, herring, eel, and salmon and tuna oil supplements. Other minor sources of EPA and DHA include low-fat fish such as carp, pike and haddock, and oysters, clams, scallops and squid.
Salmon and trout are commonly farmed in Australia and it has been suggested that these fish contain less omega-3, and less vitamin A and C, than fish fresh from the ocean—but any amount of omega-3 is better than none.
Prescription- Both adults and children should eat oily fish two to three times a week.
