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Achieving lasting weight loss begins with understanding and implementing healthy eating habits. While it might seem obvious that eating the right foods is crucial for weight loss, many people still need help with identifying what constitutes a good diet.

For over 50 years, misguided scientific advice has demonized dietary fat, leading to a proliferation of low-fat, high-carb processed foods. This advice has contributed significantly to the global obesity epidemic. Even the scientist who initially promoted the “fat is bad” concept has since acknowledged the errors in this approach.

Understanding a Healthy Diet

To lose weight effectively and maintain your health, focus on consuming a balanced diet rich in:

  • Protein: Include meat, fish, eggs, nuts, seeds, pulses (beans and lentils), and other vegetarian options like tofu.
  • Vegetables: Aim for various colourful vegetables to ensure you get a wide range of nutrients.
  • Natural Fats: Contrary to outdated advice, natural fats are essential for health. Incorporate oily fish, nuts, seeds, and avocados into your meals.
  • Whole Grains: Choose wholegrain carbs like bread, pasta, and rice over their white, refined counterparts. However, be mindful of the quantity you consume.

Protein and Natural Fats Matter

Protein is vital for muscle repair and growth. It also helps you feel fuller for longer, reducing overall calorie intake. Natural fats play a crucial role in hormone regulation, brain function, and the absorption of fat-soluble vitamins (A, D, E, and K).

Rethinking Carbohydrates

The calorie-versus-fat debate has often led people to overconsume starchy carbs. While whole grains are healthier than refined grains, controlling portion sizes is essential. Too many starchy carbs can spike blood sugar levels and lead to energy crashes, making it harder to stick to a healthy diet.

The Role of Vegetables

Vegetables are low in calories but high in essential vitamins, minerals, and fibre. They should make up a significant portion of your daily intake. Vegetable fibre aids digestion and helps maintain stable blood sugar levels, contributing to weight management.

Practical Tips

  1. Plan Your Meals: Ensure each meal includes protein, healthy fats, and vegetables.
  2. Read Labels: Be cautious of processed foods labelled “low-fat” or “diet.” They often contain added sugars and unhealthy additives.
  3. Stay Hydrated: Drinking plenty of water supports overall health and can help control hunger.
  4. Mindful Eating: Pay attention to hunger and fullness cues, and avoid eating out of boredom or stress.

These principles can help you create a sustainable eating pattern promoting lasting weight loss and overall health. Stay tuned for more tips in our series to help you achieve your weight loss goals!

As part of our commitment to holistic health, Total Health Now Clinic offers free 30-minute consultations to explore how these natural remedies can support your well-being.

Toxins: What Are They?

A toxin is any substance that causes irritation or harmful effects in the body, undermining our health or stressing our biochemical or organ functions. We are exposed to unprecedented toxins from various sources, including environmental pollution, food additives, pesticides, plasticizers, and hormones in intensively farmed meats. Our bodies must deal with these substances, which they were not designed for. Unlike Stone Age humans, who didn’t have to unwrap plastic from their food or deal with industrial pollutants, modern humans face a unique and complex challenge with toxicity.

Why Detox?

Many health disciplines have recognized the link between toxicity and disease throughout history. One of the oldest approaches to maximizing health is detoxification. Detoxification removes harmful substances from the body, helping restore and maintain optimal health.

In the 21st century, detoxification is more important than ever. Our bodies are constantly bombarded with toxins, and the long-term impact of these substances on human physiology is still being studied. However, exposure to toxins is linked to a range of health issues, including obesity, which is rising year by year.

When the liver is overloaded with toxins from our modern diet, it cannot eliminate everything we are subjected to internally and externally. Anything that cannot be eliminated and excreted is stored in the fat tissues. This can turn our fat stores into toxic dumps, compromising our health and wellbeing.

Who Needs to Detox?

Detoxification is beneficial for everyone, but it is essential for those who experience symptoms of toxicity. These symptoms can include:

  • Chronic fatigue
  • Frequent headaches
  • Digestive issues
  • Skin problems
  • Allergies
  • Mood swings
  • Difficulty losing weight

People regularly exposed to high levels of environmental toxins, such as those living in urban areas or working in specific industries, may also benefit from regular detoxification. Additionally, anyone looking to improve their overall health and prevent future health issues should consider incorporating detox practices into their lifestyle.

Detox and Weight Loss

Detoxification can play a significant role in weight loss. When the body is overloaded with toxins, they are stored in fat cells to protect vital organs and systems. This can make it difficult to lose weight, as the body holds onto fat as a defence mechanism. By detoxifying, you help the liver process and eliminate these toxins, promoting more effective fat-burning and weight loss.

Moreover, detoxification can help reset your metabolism and improve your energy levels, making engaging in physical activities and maintaining a healthy lifestyle easier. Many people find that after a detox, they feel more energized, less bloated, and more motivated to continue their weight loss journey.

How to Detox?

There are various methods to detoxify the body, ranging from dietary changes to specific detox programs and treatments. Some effective detox strategies include:

  • Dietary Adjustments: Incorporate more organic fruits and vegetables, whole grains, and lean proteins into your diet. Avoid processed foods, sugar, alcohol, and caffeine.
  • Hydration: Drink plenty of water to help flush out toxins from your system.
  • Exercise: Regular physical activity helps to improve circulation and promotes the elimination of toxins through sweat.
  • Supplementation: Certain supplements, such as milk thistle, dandelion root, and probiotics, can support liver function and detoxification.
  • Professional Detox Programs: Consult with a healthcare provider or a detox specialist for personalized detox programs that may include advanced therapies like infrared saunas, colonics, or IV nutrient therapy.


Detoxification is a vital practice for maintaining health in our toxin-laden world. Understanding the sources and effects of toxins and incorporating effective detox strategies can support your body’s natural ability to eliminate harmful substances, improve your overall health, and enhance your quality of life. If you are still trying to figure out where to start, consider scheduling a 30-minute complimentary call with our Total Health Now Clinic experts to discuss your specific needs and goals.

Embark on our intensive detox program, RejuvaDetox+, and witness remarkable health improvements in just two weeks.

What is RejuvaDetox+?

RejuvaDetox+ is not just another health program. It’s a unique, intensive treatment series that harnesses the power of our state-of-the-art Rejuva machine. As you recline on a comfortable bed, the machine’s strategically placed pads seek out and eliminate toxic waste and congestion from your body’s cells. This deep cleansing detoxifies the lymphatic system and rejuvenates the skin, leading to overall wellness.

Why Choose RejuvaDetox+?

Living in a fast-paced world, we are constantly bombarded with toxins and stressors that can accumulate in our bodies, impacting our health. RejuvaDetox+ is designed to swiftly eliminate this build-up, restoring your body to optimal wellness. With our tailored guidance, nutrition plan, and rejuvenating treatments, you can embark on your path to better health quickly. Experience significant improvements in your well-being within just two to four weeks, depending on your chosen program length. Plus, our treatments cleanse and boost your immune system, providing additional health benefits.

Benefits of RejuvaDetox+

Our clients choose RejuvaDetox+ to tackle a wide range of health concerns, from weight loss and fatigue to digestive issues, stress, sinus problems, and hormonal imbalances. Keep track of your progress with thermographic scanning sessions in each Rejuva course, observing the breakdown of toxins and reduced inflammation within your body. Our treatments occur in a cosy, temperature-controlled environment, ensuring you feel completely comfortable.

What’s Next?

Ready to reset your health and vitality? Schedule your FREE 30-minute consultation today. During this session, you’ll receive personalized recommendations, a thermographic digestive scan, and outlined insights into our RejuvaDetox+ program and nutrition plan. Take the first step towards a healthier you with our dedicated support and transformative treatments.

In recent decades, while life expectancy has risen, healthy life expectancy has unfortunately declined. This means that although we may live longer, our quality of life during those years may not be as optimal. A concerning trend highlighted by ‘The Guardian in March 2019 pointed out a decline in life expectancy in England and Wales, signalling a need for action. This decline in quality of life is further emphasised by the prevalent use of prescription medications among older adults, with a significant portion taking multiple drugs concurrently. These medications, while intended to treat various ailments, often come with a host of side effects and potential interactions, leading to complications.

However, there is hope. We can work towards a healthier future by prioritising our health and making proactive choices. Here are some key strategies to consider:

1. Start Early: The earlier we adopt healthy habits, the better. Diet and lifestyle choices are crucial in shaping our health outcomes, regardless of genetic predispositions. Introducing nutritious foods and regular exercise into our early routines can lay a strong foundation for healthy ageing.

2. Focus on Nutrition: Nutrition is vital to well-being. Research has shown that dietary interventions can have profound effects, including reversing conditions such as type 2 diabetes and cognitive decline. By prioritising natural, nutrient-dense foods over processed options, we can fuel our bodies with the essential nutrients they need to thrive.

3. Prioritise Real Food: Maintaining muscle mass and metabolic health becomes increasingly important as we age. Whole foods provide the necessary nutrients to support these processes, while processed foods often lack essential vitamins and minerals. We can nourish our bodies and support healthy ageing by opting for foods in their natural state – such as fruits, vegetables, lean proteins, and whole grains.

4. Address Malnutrition and Malabsorption: Malnutrition and malabsorption are common concerns among older adults, particularly those living alone or in residential care homes. These issues can stem from a variety of factors, including decreased appetite, dental problems, and medication side effects. By prioritising nutrient-rich foods and seeking medical guidance when needed, we can mitigate these risks and support optimal health.

5. Consider Supplementation: In some cases, supplementation may be necessary to address nutrient deficiencies or support specific health goals. Essential nutrients such as vitamin D, omega-3 fatty acids, and iron are essential for overall health and may require supplementation, especially in older adults.

6. Stay Active: Regular physical activity is essential for maintaining mobility, strength, and overall well-being as we age. Whether through daily walks, strength training, or group fitness classes, finding enjoyable ways to stay active can support healthy ageing and enhance the quality of life.

7. Advocate for Yourself: Finally, advocating for your health and well-being is essential. This may involve seeking out knowledgeable healthcare providers, staying informed about current research and recommendations, and actively participating in decisions regarding your care.

In conclusion, prioritising your health and making positive changes is never too late. By adopting a proactive approach to nutrition, lifestyle, and overall well-being, we can support healthy ageing and enjoy a higher quality of life later.

If there is anything that has come up for you as a result of this blog, I warmly invite you to book a free 30-minute discovery call to see if a personalised nutrition and lifestyle plan might help. You can book yourself directly into my diary by clicking right here.

Reference: Robert M. Russell, Factors in Aging that Effect the Bioavailability of Nutrients, The Journal of Nutrition, Volume 131, Issue 4, April 2001, Pages 1359S–1361S Link:


Indulging in festive delights is part and parcel of the holiday season, but the aftermath of rich foods and overeating can leave us feeling bloated and uncomfortable. With an average consumption of 6,000 calories on Christmas Day alone—triple the recommended daily intake for women—it’s no wonder our digestion may struggle during this time. Several factors contribute to holiday-related tummy troubles, including increased food intake, elevated alcohol consumption, and a surplus of rich, creamy dishes that can trigger discomfort. Fear not, as there are practical steps to safeguard your stomach health and relish the festivities without the unwanted bloat.

1. Engage Your Senses. Kickstart the digestive process by embracing the cephalic phase, which is triggered when you see or smell food. Take a moment to envision the delightful meal you’ll enjoy, stimulating digestive juices and preparing your body for optimal digestion. Be mindful and savour the anticipation before indulging in the hustle and bustle.

2. Chew Your Food Follow the wise advice from Mom—chew your food thoroughly. Proper chewing mechanically breaks down food, increasing its surface area for digestive enzymes to perform their duties efficiently. Inadequate chewing may lead to incomplete digestion, causing fermentation and discomfort. Aim for mindful chewing, ensuring your food is well broken down before swallowing.

3. Balance Your Stomach Acid Contrary to popular belief, digestive troubles may stem from insufficient stomach acid rather than an excess. Aging, stress, and certain medications can diminish stomach acid levels, affecting the breakdown of food proteins. Combat this by incorporating a teaspoon of apple cider vinegar with ‘mother’ before each main meal, promoting a healthier digestive environment.

4. Take a Digestive Enzyme Supplement. As we age, our natural production of digestive enzymes decreases, hindering nutrient absorption. Boost your enzyme levels by including enzyme-rich foods like pineapple or papaya. Alternatively, consider a digestive enzyme capsule, available at health food stores, to support efficient digestion.

5. Time Out: Allow your digestive system to rest by spacing out meals every 3-4 hours. This practice provides ample time for complete digestion and a break before the next dinner. While holiday snacking may pose a challenge, strive for discipline in creating a balanced eating routine.

6. Walk It Off After indulging, walk gently for about 15 minutes. This simple activity aids in lowering blood sugar levels, reducing insulin production, and enhancing the digestion process. Incorporate this post-meal stroll into your festive routine to promote overall well-being.

Embrace these practical tips during Christmas and observe the positive impact on digestive comfort. If persistent digestive issues plague you, consider a consultation call to delve deeper into understanding and resolving gut-related concerns. 

If you’re sick of feeling bloated, gassy, crampy or going to the loo too much (or too little), book a free 30-minute digestive health mini consultation. You can do that by clicking here.

In a world filled with the hustle and bustle of daily life, it’s easy to forget to prioritise our health and well-being. We often get caught up in the demands of work, family, and social commitments, leaving little time to rejuvenate our bodies and minds. That’s where the RejuvaDetox Program comes in—a comprehensive wellness journey designed to help you reset, recharge, and revitalise your life.

The RejuvaDetox+ Experience

The RejuvaDetox Program is more than just a detox—it’s a holistic approach to wellness that encompasses your body, mind, and spirit. It’s a journey that allows you to press the reset button on your health and embark on a path to lasting well-being.

Key Components

1. Nutritional Reset: The program begins with thoroughly assessing your current dietary habits. Our team of nutrition experts will work with you to create a personalised nutrition plan that detoxifies your body and provides you with the essential nutrients needed for optimal health.

2. Mindful Detox: Detoxification is not just about what you eat; it’s also about what you think.

3. Physical Rejuvenation: Regular, mild physical activity is essential for detoxification. Yoga, swimming and walking are great options during 28 days of RejuvaDetox+.

4. Relaxation: You would be linked up to the Ultimate Detoxifier machine a set of 32 pads, which are plugged into positive and negative electrodes. The primary function of the detoxification belt is to drill into the calcification of the toxic fat cell (with a blunt end drill), allowing fat toxins to be drawn from the compartment into the lymph system. It then switches to lymphatic dilation and drainage and rapidly eliminates these toxins from the body.

5. Holistic Support: Our wellness experts, including nutritionists and therapists, will be by your side throughout the program. We believe in holistic support, addressing not only physical health but also emotional and mental well-being.

The Benefits

  • Increased Energy: By eliminating toxins from your body and nourishing it with the proper nutrients, you’ll experience a significant boost in energy levels.
  • Weight Management: Many participants find that the RejuvaDetox Program helps with weight loss and provides them with the tools to maintain a healthy weight.
  • Improved Mental Clarity: A detoxed body often leads to a sharper mind. Experience improved focus, concentration, and mental clarity.
  • Stress Reduction: You’ll learn to manage stress more effectively through mindfulness practices and relaxation techniques.
  • Enhanced Immune System: A clean, well-nourished body is better equipped to avoid illnesses.

Is RejuvaDetox Right for You?

The RejuvaDetox Program is suitable for individuals looking to jumpstart their wellness journey, break free from unhealthy habits, and revitalize their body and mind. It’s not just about detoxification; it’s about adopting a healthier lifestyle that you can sustain long after the program ends.


The RejuvaDetox Program is your passport to renewed vitality, improved health, and a rejuvenated outlook on life. If you’re ready to embark on a journey of self-discovery, holistic well-being, and lasting transformation, then the RejuvaDetox Program is the perfect choice.

Don’t wait for the first step towards a healthier, happier you. Join us on the path to wellness and experience the transformative power of the RejuvaDetox Program today. Your body, mind, and spirit will thank you for it.

Read more about assessing your digestive system’s health here, learn how to cleanse and detox your gut here and book a free 30-minute telephone consultation on this link.


‘Hormones’. Oestrogen and testosterone are the two that most likely spring to mind, and their role in puberty, libido, and the reproductive system. 

Our bodies produce a whole host of other hormones which play a role in our health and how we function daily. Given its name as a ‘growth hormone releasing peptide’, Ghrelin controls hunger, food intake, and fat storage combined with growth hormone.  

Stimulated by the cells in our stomach, Ghrelin sends signals to the hypothalamus in the brain, telling our bodies it’s time to eat. The pancreas and the small intestine also release small amounts. The more Ghrelin in the bloodstream, the bigger the appetite and, likely, the more food you eat. After food, ghrelin levels are decreased as we’re satiated, and they don’t rise again until your body starts looking for more energy.  

You might wonder how to keep your levels low if you’re trying to lose weight. To be clear, Ghrelin is not bad. Our hormones are made for a reason – they have a specific job to do in the body. If we weren’t ever hungry, would we take as much joy from our food? How would we know when we’re low on nourishment? How would we function at our optimum?

We can run into trouble when they stop working as they should. And our diet and lifestyle choices have a significant impact on this. 

That doesn’t mean jumping to calorie restriction. Naturally, this will increase your ghrelin levels, potentially leading to overeating and fat storage. Interestingly, research has shown lower fasting levels of Ghrelin in individuals who are overweight, obese or morbidly obese, suggesting that over time, overeating can decrease sensitivity to the hormone, meaning we lose this essential control mechanism. 

However, it’s important to note that Ghrelin may be equally crucial for weight gain. It’s all about balance. So, we’ve highlighted a few tips here, which will help keep this specific hormone in check and doing its job correctly at both ends of the spectrum. 

Eat a fibre-rich diet of fruit and vegetables, legumes and whole grains. Fibre slows down digestion while keeping our gut bacteria diverse and healthy. 

Foods high in fibre also tend to be lower in calories and higher in nutrient density, meaning you get a better bang for your buck in calorie intake. 

Limit intake of high GI carbohydrates and processed foods high in sugar and artificial sweeteners. 

Refined and processed foods are high in calories and saturated fat and low in nutrients. As well as spiking your blood sugar for a short period, sending your hunger and energy levels on a rollercoaster, they trigger the release of dopamine, the neurotransmitter associated with reward. We start to associate that short-lived high with reward as opposed to the feeling of being nourished and satiated.   

Eat protein with every meal.

Incorporating a portion of lean or vegetable protein into each meal (eggs, oily fish, organic chicken or turkey, tofu, beans and pulses) will slow gastric emptying, keeping you fuller for longer. It will also blunt the insulin spike you get from eating a carbohydrate-based meal, preventing the sugar cravings which inevitably follow that initial sugar high.  

Reduce stress

Studies in animals have shown that exposure to chronic stress increases circulating ghrelin and growth hormone levels (Massachusettes Institute of Technology, 2013). It also interacts with the brain’s reward pathways to increase food intake, creating a vicious cycle where we see food as a comfort during stress and anxiety. Incorporate yoga, meditation or breathing into your daily routine, get out for a walk or run in nature, and find something that works for you to allow you to live (and eat) more mindfully. 

Sleep well

Sleep deprivation has been associated with increased ghrelin levels, appetite and hunger compared to sleeping for extended periods. Aim for 7-9 hours per night, practice good sleep hygiene by limiting screen time, avoiding heavy meals and alcohol before bed, and sticking to regular sleep and waking up times to regulate the circadian rhythm.  


Research in recent years has indicated a link between High-Intensity Interval Training (HIIT), reduced Ghrelin and increased leptin levels. Incorporate high-intensity exercise into your weekly lifestyle – circuits, sprints, cycling. Get out and get a sweat on! 

Incorporating these diet and lifestyle changes would be a great place to start if you’re looking for weight loss or weight gain support. However, it’s important to remember that Ghrelin is only one of many interrelated factors that could impact your health and wellbeing. Working with a Holistic Therapist would allow you to create a plan specific to your body’s needs and personal health and fitness goals. For more information on what this involves,  please do get in touch.

RejuvaDetox+ Programme is a comprehensive approach to improving gut health and overall well-being. It addresses the root causes of gut-related issues and provides a holistic framework for healing and maintaining a healthy gut.

One of the key strengths of the RejuvaDetox Programme is its comprehensive nature. It considers various aspects of gut health, including diet, lifestyle, stress management, and natural remedies and supplements. By considering these different factors, the programme aims to provide a well-rounded approach that can lead to long-term improvements in gut health.

Another positive aspect of the programme is its emphasis on individualization. It recognizes that each person’s gut health is unique, tailoring the approach to meet individual needs. This personalized approach can be beneficial, allowing participants to address their specific gut issues and adjust based on their experiences and preferences.

RejuvaDetox+ allows you not only to lose pounds and inches but to build a foundation for new habits that will assist you for the rest of your life, helping you achieve your maximum human potential and transform how you feel about your body.

RejuvaDetox+ also helps reset your metabolism, immune system, hormones, digestion, energy levels, nervous system, and more!

Established for 14 years, we’ve treated thousands of happy clients and guarantee results!

  • The system removes 70-80% of the fat from your liver
  • It breaks down calcified plaque in your small intestines, therefore, helping you absorb nutrients more effectively
  • Reboots your metabolism
  • Stimulates your lymphatic system and circulation
  • Rebalances your hormones, immune system, blood sugars, and blood pressure
  • Anti-ageing inside and out
  • Drains toxins out of your fat cells allowing vast inches and weight loss
  • Tones the elasticity in your skin, helping to contour and smooth cellulite
  • De- stresses your nervous system creating clarity, confidence and calmness
  • Kills parasites and candida
  • Assist with removing Heavy Metal Toxicity from the body
  • Anti-inflammatory

Additionally, it’s worth noting that the effectiveness of the RejuvaDetox+ Programme may vary depending on the specific gut issues and individual circumstances. While it can be a helpful approach for many individuals, there may be more than one-size-fits-all solutions. It is essential to consider other factors, such as underlying medical conditions, and consult with a healthcare professional to ensure the programme’s suitability for your specific situation.

If you’re not sure where to start, take the first step today by booking your free 30-minute Health and Energy Review, so we can talk about your health concerns, and I can give you some energy-boosting strategies you can use straight away. If this sounds like what you need – link in here.

Being vegan is really fashionable right now, especially in the month of January or Veganuary, and those in favour of this way of eating will tell you that it’s the absolutely healthiest diet you can have from a nutritional perspective, plus you get to save, not only the lives of animals but the planet, too. For most people, it is a bit of a stretch to go from where you are now to a 100% vegan diet. In this newsletter, I’m going to put it all out there for you: what it means to be vegan, what’s great about it, what’s not so good, and where you might struggle – and I’ll also be giving you tips for getting started, whether your intention is to immerse yourself fully or if you just fancy dabbling (either is fine – just saying).



A vegan diet is a stricter version of a vegetarian diet. On top of not eating any meat, fish or seafood – i.e. dead animals, a vegan diet also cuts out any food stuff made from animal sources (some of which are the most nutrient-dense foods you can eat) – so, not just cutting out chicken meat, but also cutting out eggs. In the same vein, not just cutting out beef but also milk, yoghurt, butter and cream. And that means honey, too, as well as certain wines* and desserts (gelatin).

There is no set macro of micronutrient ratio for a vegan diet; just vegetables, grains, fruit, nuts, seeds and any other foods made from plants. However, since the main vegan protein sources are pulses and grains, and only a combination of the two provides complete proteins (containing all the amino acids), this can be a high carbohydrate diet by definition.


* If you’re wondering ‘why is wine not vegan?’ Here’s the answer…

All young wines are a little bit cloudy thanks to tiny molecules like proteins, tartrates, tannins and phenolics. These are completely harmless, but we wine drinkers like our wines to be clear and bright. To make the wines clear, winemakers have traditionally used some added ingredients called ‘fining agents to help the process along. The include casein (milk protein) or albumin (egg whites), gelatin (animal protein) or isinglass (fish bladder protein). They act like a magnet, resulting in far fewer ­– but larger – particles that are more easily removed.



  • Cruelty-free
  • Promotes natural foods
  • Rich in vitamin C and fibre, plus other plant chemicals
  • Helpful for some health conditions (rheumatoid arthritis, multiple sclerosis, other auto-immune conditions).



  • Natural food is not a requirement to comply with the diet
  • Does not explicitly encourage healthy eating patterns
  • Maybe nutrient deficient (B12, haem iron, omega-3 fats, complete protein)
  • Often high in carbohydrates
  • Can be too low in protein, especially if you’re stressed or recovering from adrenal fatigue
  • Does not limit or exclude sugar
  • Not suitable for elderly, pregnant women, type 2 diabetics, or those with high triglycerides or carbohydrate intolerance
  • Not always practical, especially when travelling abroad
  • May or may not be effective for weight loss



Good question! A vegan diet doesn’t mean a healthy diet.

There have been various well-publicised assertions over the years (most notably the book The China Study and, more recently, the film What The Health) that claimed to eat a vegan diet was the healthiest thing you could do.

Although vegans commonly take an interest in how diet relates to health and tend to educate themselves about nutrition, the vegan diet does not explicitly prescribe healthy foods. There is a vegan alternative for every junk food out there.  And you can live on white toast with margarine and jam (and see your blood sugar levels skyrocket) while still being vegan – and that is certainly not healthy.

One thing that everyone agrees on is that the following is healthy:

  • Enjoy an abundance of freshly prepared vegetables
  • Minimise processed foods and instead cook meals from scratch
  • Eat mindfully and slowly
  • Choose local, organic foods

Given the vast majority of health complaints are linked to chronic inflammation and a plant-heavy, antioxidant-rich vegan diet will go some way to mediating inflammation, it will certainly not hinder your attempts to be healthy. Given we don’t eat nearly as much fibre as we should for optimum health, committing to eating more veg is only going to be a good thing.



  • Vegan diets don’t provide the fat-soluble vitamins A and D. You can’t get vitamin A from carrots. What you get is beta-carotene, which is the precursor to vitamin A.
  • You may have heard that carotene can be converted into vitamin A, but this conversion is usually insignificant. First, it takes a huge amount of carotene to convert and create the amount of actual vitamin A. And, if you have low thyroid function, impaired digestion or a lack of healthy fats in the diet, this conversion won’t happen at all.
  • Vegan diets (unless you’re eating a lot of natto – a kind of fermented soy) don’t give you the vitamin K2. This is needed for shuttling calcium into your bones.
  • Many people try to be vegan by relying on fake food ­– they replace milk, cheese and meat with foods manufactured to look and taste as though they are milk, cheese and meat. Since food manufacturing is not like magic, what is used is non-foodstuffs, including stabilisers, gums, thickeners and highly processed protein extracts. Moreover, you may be counting your vegan cheese in as a source of protein, when many of them are actually made from carbs.
  • Vegan diets are low in vitamin B12 and iron. The readily-absorbed forms of these nutrients are found in animal products. Several studies (see notes) suggest that up to 68% of vegans were deficient in vitamin B12.
  • Several studies have shown that both vegetarians and vegans are also prone to deficiencies in calcium, iron, zinc, and essential fats (see notes).

One thing that you can look forward to is some exciting new recipes. Bringing the principles of being vegan into your life even a few days a week (assuming we are talking veg-based meals rather than fake or junk foods) will deliver a whole new taste experience. There will be things that you love – and things the family rejects. It’s all part of the fun of discovering new things.


This spinach and pea soup is packed with green goodness and really easy to make.

Serves 4


150g quinoa

1 tbsp coconut oil

3 shallots or 1 onion, chopped

1 celery stalk, sliced

Salt and pepper

1 litre of vegetable bouillon stock

500g peas

300g spinach, roughly chopped

1?2 tbsp ginger, crushed

1 garlic clove, crushed

Handful of mint leaves

Handful of basil leaves



  1. Cook the quinoa, drain and set aside.


  1. Melt the coconut oil in a frying pan.


  1. Add the onion or shallots and celery.


  1. Salt and pepper lightly, then toss and stir for 5 minutes, until the onions are transparent. Pour in the vegetable bouillon stock and bring to the boil.


  1. Add the peas, spinach, ginger, garlic and cooked quinoa and simmer for 2 minutes. Remove from the heat before adding the mint and basil.


  1. Blend to a smooth consistency or leave some texture if you prefer. Enjoy!

Celebrate your victories, not just the numbers

Have you ever heard of Non-Scale Victories? It’s often shortened to NSV. You’ll find a lot of talk about this if you hang out on social media long enough. And these are really something worth celebrating.

My weight loss clients come to see me because they want to lose weight. And they do. But what they also come away with is so much more: NSVs.

I always focus on slow but sure weight loss for so many reasons. Here are a few: Fast weight loss is what you get with a very low-calorie diet or even that very trendy ketogenic diet that is incredibly high in fat and very, very low on carbs. Both are quick fixes but they are also not only difficult to do but more than anything are difficult to maintain.

With low-calorie diets specifically, you are hungry all the time. And, you run the risk of slowing down your metabolism. How? The body senses starvation and goes into self-preservation mode where it economises and burns fewer calories. This means it’s also highly likely that, in spite of your best efforts, when you go back to eating normally, you’ll put all the weight on (and then some) once you stop the diet.

And you will stop, just as people stop going to diet clubs. When you’re in your own little world of slimming or watching your weight, you can’t help but ask yourself ‘when is it the end?’ or ‘when can I stop?’

Another downside to fast weight loss is the increased risk of gallstones. Now no one wants that!

When you learn to balance your blood sugar levels (don’t worry, you don’t need a PhD to understand how it works and neither is it super restrictive), weight loss does happen, but there are also some other unexpected results.

One client, who had struggled to sleep for more than four hours at a stretch, was sleeping the whole night through after working with me for only a few weeks.

Another client who was a self-confessed grazer who ate all day long found that, after just a few weeks, she no longer even needed a morning snack. It was truly liberating for her not to be constantly thinking about food.

Then there was the client who had suffered from headaches for years. By changing the way she ate, she was amazed to realise when she came for her next consultation, that she hadn’t even had one for a few weeks!

On top of all that, when you work with a coach on fixing your diet and making some simple lifestyle changes (which is code for putting yourself first for a change), you really can rediscover your inner sparkle.

These are just a few examples of these NSVs. Although what had initially had those clients pick up the phone was the desire to lose weight, what they gained was so much more. Many even tell me that their NSVs are worth more to them than weight loss. They just hadn’t gone to seek help for their ails, because they hadn’t thought that diet would make a difference. But it does, I see it happen every day.

Read more about assessing the health of your digestive system here, learn more about how to cleanse and detox your gut here and book a free 30-minute telephone consultation on this link.






Is it all in your head or is your body trying to tell you something? Some might dismiss a ‘wisdom of the body’ theory as quackery.  However, if you think about the biological processes happening within your body and the factors affecting these, the argument to substantiate a link becomes more compelling. Here’s why.

Food is so much more than just calories.  It’s information.  The body is a wonderful machine, constantly sending you signs and signals about the information (or nutrients) it needs to function at its best.  The trouble is, when you fall into unhealthy patterns, you unwittingly train your brain and body to think and crave certain foods.  Often these foods give you a quick fix. You feel great for 30 minutes, yet an hour later your energy levels are on the floor and you need another hit to keep you going. Sound familiar?

This concept applies to everyone, not just women in pregnancy who are typically associated with an appetite for unusual or inedible substances such as clay, coal or dirt (this type of craving is referred to as ‘pica’ by the way).


One of the most common and documented cravings is, of course, sugar.  In recent years, articles in the press have suggested sugar is as addictive as class-A drugs.  How true is that really? Or, have you been simply making excuses for your lack of willpower? You’ll be glad to know there is more to it than meets the eye.

The brain needs glucose to function – sugar, which comes from carbohydrates.  When you’ve got a steady release of glucose into the bloodstream throughout the day, this process works as it should. You’re productive, sharp and full of energy.  However, too much of the wrong kinds of sugar can throw things off-kilter.  Eating something high in sugar and high fat (like doughnuts, chocolate, cake, biscuits and sweets) triggers the release of dopamine, the neurotransmitter associated with feelings of reward and satisfaction.  By falling into this trap, you train your brain to think, ‘you need to eat this to help you feel better.  You might use these foods to regulate your mood and lower your stress.  But in the long run, this sends you on a rollercoaster – with your energy, your mood, stress levels and sleep.   Over time, this rollercoaster can result in the development of chronic health conditions like diabetes, obesity, inflammation, immune suppression or chronic fatigue.

So, what causes you to crave sugar in the first place? You’re more inclined to eat these kinds of foods when you’re stressed or tired because your brain is looking for more fuel than it would be when you are relaxed and well-nourished.

Sugar also stimulates the release of tryptophan, the precursor to serotonin, which in turn produces melatonin helping you get a good night’s sleep.  Similarly, women can be more susceptible to sugar cravings around the time of their menstrual cycle. That might not come as a huge surprise to you…

Studies have shown that higher oestrogen levels are associated with greater levels of the hunger hormone, leptin, which triggers stronger cravings for sugary foods.  PMS also causes the stress hormone cortisol to increase and the feel-good hormone serotonin to dip, making you reach for chocolate, chips and sugary snacks to give you a feel-good boost at that time of the month.

Generally, the foods you choose to eat every day can help to regulate or trigger these cravings.  Try switching your white bread, pasta, sugary cereals, low-fat products and processed foods for lower GL (glycaemic load) alternatives such as whole grains, pulses, and root vegetables and increasing your protein intake at each meal.  This can help to regulate the release of glucose into the bloodstream.  Quality proteins such as eggs, turkey, salmon and nuts and seeds are also rich in tryptophan and tyrosine, which support the production of serotonin and dopamine – a much better source than a packet of chocolate digestives or a bag of sweeties.  Making the switch to a more wholesome and nourishing alternative may be a much more sustainable approach to healthy weight loss than the crazy diets you might be tempted to try.


Sugar doesn’t do it for you? Perhaps you are more inclined to reach for savoury, salty foods; crisps, salted nuts, cheese and biscuits.  Generally speaking, this may be a sign that your adrenal glands are under strain, and similar to sugar, that hankering for salt could be attributed to stress, fatigue or PMS.  You rely on your adrenals to produce the stress hormones cortisol and adrenaline whenever you need them. That might mean meeting that deadline at work, training for a marathon or gearing yourself up for a big presentation.

Like insulin, this is fine and necessary in the short term but chronic demand on the adrenals can result in fatigue and insufficient secretion of other hormones including aldosterone, renin and angiotensin, mineralocorticoids which regulates blood pressure by controlling fluid levels and electrolyte balance in the body.

When your adrenals are tired and don’t produce enough aldosterone, your blood pressure can become low and result in salt cravings and these might be accompanied with other symptoms such as fatigue, excessive thirst, headaches and nausea.  If you are experiencing a multitude of these symptoms, a trip to the doctor would be recommended for further investigation.

Don’t read that I’m suggesting you need to be consuming salt by the bucket load.  Too much sodium (the key element in salt) should be avoided as it can tip the hormone balance in the other direction and contribute to high blood pressure and other cardiovascular issues.

Ultimately, it’s about tuning into your own body and how it’s feeling.  What signs is it giving you each day?

Working with a Holistic Therapist can be a powerful way of tuning into your own body, equipping you with the knowledge to recognise these signs when they present themselves, and make positive changes to benefit your long-term health and well-being.  For more information on what this involves, contact.



Has your weight been creeping up on you over the years and is proving difficult to shift – despite your best efforts? Or maybe your energy levels are on the floor? It’s easy to push to the back of your mind. Surely things can’t have got that bad… You’re not one of ‘those’ people whose food and lifestyle choices result in blood sugar levels so wonky, they find themselves in the prediabetes or diabetes trap… It’s easily done, and I see a lot of people in the clinic who have been surprised to find they’re occupying that space.

It really is worth getting your blood sugar levels checked out. Once you know your numbers, you can do something about it and make a huge shift in all aspects of your health, including your weight. Whatever the tests say, I want you to know that, by making some simple changes to your diet and lifestyle, it is possible to prevent, control and, in some cases, reverse this condition.


One in six people over the age of 40 is likely to have diabetes, with many more lurking in the grey area leading up to a diabetes diagnosis – prediabetes. There’s no upside to having diabetes. This is what may lie in store for anyone receiving the diagnosis: risk of stroke, heart disease, visual disturbances and other eye problems like cataracts and glaucoma, higher risk of bacterial, fungal and yeast infections, high blood pressure, damaged nerves and blood vessels, and fatigue and lack of energy. The list doesn’t stop there, but I think you get my drift. Diabetes is not a good thing.


Diabetes is a condition in which levels of sugar (glucose) in the blood are higher than normal.

There are two main kinds of diabetes (type 1 and 2). Both types involve insulin, a hormone responsible for controlling the level of glucose in the blood. Type 1 diabetic patients do not produce sufficient insulin and therefore need to inject it (this type of diabetes is the rarer kind, and often develops at a young age).

Type 2 diabetic patients produce insulin, but the cells become insensitive to it and so it fails to do its job properly. Type 2 diabetes accounts for over 90% of all people with diabetes, and the condition usually develops later in life. This type of diabetes is far more strongly associated with diet and lifestyle factors.


Diabetes is diagnosed by testing your blood sugar level. If your fasting plasma glucose level (FBG) is too high (above 7 mmol/l) or your oral glucose tolerance (OGTT) is above 11.1mmol/l, your HbA1c (a measure of long-term blood sugar levels) is above 6.4%, this represents a diagnosis of diabetes.

For prediabetes, a condition where your blood sugar levels are higher than normal and that often leads to type 2 diabetes, your FBG might read between 5.5 and 7 mmol/l, your OGTT might be between 7.8 and 11.1 mmol/l, and your HbA1c might be between 6% to 6.4%.

It’s easy to dismiss the risk, but the shift into prediabetes can happen almost without your noticing it. You may experience niggling symptoms, like low energy or your weight creeping up on you, and your usual tricks to get it down no longer work as well as they once did.

Common risk factors for prediabetes are these:

You are overweight.

You have a close relative – parent or sibling – who has a diabetes diagnosis.

You have high blood pressure or low HDL (‘good’) cholesterol.

You’re over 40.

You’ve given birth to a baby over 9 pounds.


Your GP will be able to organise blood tests for you. You can also get tested privately. We offer a range of biochemical tests and can work with you to make manageable changes to your diet and lifestyle to get your health back on track.

From a holistic professional, what I’m about to say may sound a little biased, but I have seen so many diabetic clients receive unhelpful and incorrect advice about what to eat from doctors. Unfortunately, doctors receive no training in nutrition and have no other option than to follow the Eatwell Guide (published by Public Health England) – which, sadly, is outdated and not evidence-based. You may have been told that you could fix this just by losing a little weight, but I’m afraid that the way you might have gone about this in the past simply is not going to work anymore. And just starving yourself into losing a handful of pounds is not going to fix the underlying problem. It won’t miraculously change the numbers that came up in your test results.

What does work is a whole diet and lifestyle approach! We work with my clients to guide them to make better food choices that help lower their blood sugar levels. The strategy we create is tailored to you and no one else. What you like to eat, avoid what you don’t like to eat, making changes at a speed that feels right for you to achieve your goals. We also look at these results in a bigger context of other annoying symptoms you might be experiencing and try to mop those up as we go along, too. You would be surprised by the impact you can make on your health and how you experience life.

To find out more, why not book yourself in for your complimentary call by contacting me – link here. Let’s get to work!

Why use food as medicine?

Modern medicine has given us many blessings. In the first half of the 20th century, insulin was discovered. It soon became available as a drug, and subsequently, type 1 diabetes was no longer a deadly disease. In the 1940s, antibiotics became available and have since saved millions of lives. It seems hard to believe now that before then, an injury as slight as the scratch of a rose’s thorn could kill you. Surgeons save lives every day, removing inflamed appendices, stitching up injured tissues, screwing bones back together, and replacing joints and even organs.

Yet, the one thing modern medicine still cannot cure is chronic diseases. Contrary to the impression conveyed to us, it is not even particularly good at managing them. For chronic diseases, such as heart disease, diabetes, hypertension, arthritis, dementia, depression and more, the treatment of choice is drugs. However, all drugs come with unintended side effects. What’s more, according to Danish physician and researcher Peter Gøtzsche, prescription drugs are the third leading cause of death in Europe and the US.[1]

Very little attention is given to prevention, despite ample evidence that diet and lifestyle choices play a significant role in the development of chronic illness. A real food diet, movement, sleep, sunshine and natural light, relaxation techniques and stress management go a long way to prevent us from falling ill in the first place, but even late in the day – when a chronic disease has already struck – diet and lifestyle changes are still able to slow or even halt the progression of the disease or even reverse it altogether. For example, we now know that type 2 diabetes, which used to be considered progressive and incurable, can be reversed, either through gastric bypass surgery or a change of diet.  No drug can achieve that! But if there’s a choice between changing the diet or having gastric bypass surgery, I know which one I would try first.

Even if there is a genetic predisposition to a specific disease that runs in your family – say cardiovascular disease, diabetes, dementia, depression or cancer – diet and lifestyle choices still matter. Genes can be switched on or off. Genes load the gun, but poor diet and lifestyle choices pull the trigger.

Can food really be that powerful?

In short: Yes. Many people think of nutrition and the value of food only in terms of calories: “You need X amount of calories to sustain life, X amount to be healthy.” And also, “If you want to lose weight, you need to expend more calories than you consume.”

Yet, food is so much more than calories.

(Real) food contains a plethora of nutrients your body needs. Many of those, you only need in trace amounts, but you do need them. The human body consists of and evolved to require protein, fat, carbohydrates, vitamins, minerals and lots of other nutrients from food. You did not evolve to require medication, and you do not get sick as a result of medication deficiency!

Nutritional deficiencies cause or contribute to many illnesses. In cases where malnutrition or malabsorption are not the underlying cause of disease, food can still a) reduce the damage and b) help the body heal itself.

I’m not saying there is no need for medication – far from it – but you may need less or none if you give the body what it needs for repair and maintenance.

On the flip side, of course, the modern diet contains a lot of so-called ‘food’ that you do not need at all. Not only that, but the evidence that modern ultra-processed food causes harm is also mounting.[2]

Research links such foods (think convenience food, novelty foods, junk foods etc.) to many health problems. People who eat more of them are more likely to be obese and have diabetes and cardiovascular disease. One study found an association with cancer.[3]

So far, this research is based on observational studies, which can only confirm that two things occur together but not that one is causing the other. Experts do not yet know whether it is what’s in ultra-processed foods that cause harm or what they are lacking. Most likely, it is a bit of both.

So, if you want to get (or stay) healthy, you need to think about what you eat as well as what you don’t eat.

How to use food as medicine

  1. Eat real food

That means meat, fish, seafood, eggs, dairy, nuts, seeds, pulses, vegetables, fruit, herbs, spices, whole grains and natural fats. It also means that you need to get cooking. If you prepare your own meals and snacks, you’ll know exactly what’s in it. Yes, it is still possible to create unhealthy food if you prepare your own, but you’d be hard-pressed to add ingredients that are as harmful as those the food industry puts in our food – with the possible exception of sugar.

  1. Avoid sugar and refined carbohydrates

Sugar has no nutritional value. It is not among the things you need to eat.

You need protein, fat and carbohydrates but that does not mean that you need to eat starchy, carbohydrate-rich food – at least not in the quantities that most people do today. There are essential amino acids (the building blocks of protein) and essential fatty acids (the building blocks of fat) but there are no essential carbohydrates. The body can create those from protein and fat, but you will still get enough if you eat plenty of non-starchy vegetables.

  1. Eat natural fats

The body uses saturated, monounsaturated and polyunsaturated fats. All natural foods that contain fat consist of a combination of all of these. Every cell wall is built from those fatty acids.

The human brain is 60% fat, and fat is the basis for many hormones and neurotransmitters. Fat as such is not the enemy, but what you don’t need are man-made oils that are chemically extracted, clarified and deodorised, then filled into transparent plastic bottles and stored under the bright light of supermarkets. Polyunsaturated fats, although ‘essential’ are highly sensitive to heat and light. The treatment they receive causes them to oxidise, which makes them so harmful.

You also do not need artificially hardened (‘partially hydrogenated vegetable oils) as they contain trans fats, a harmful form of fat also used in many ultra-processed foods. Unfortunately, these unhealthy fats that are still frequently advertised as ‘heart-healthy’ and ‘good for you are now known to be highly inflammatory.[4]

Healthy fats are butter and ghee, coconut oil, olive oil, avocado oil and cold-pressed sunflower, flaxseed, walnut and pumpkin seed oils. The latter should be stored in opaque glass bottles and away from light, some even in the fridge.

  1. Eat a wide variety of real foods

Consuming as many different foods as possible has lots of advantages. The obvious one is that your diet won’t be boring. The more different foods you eat, the more likely you will get all the nutrients you need.

Plant foods of different colours contain different kinds of phytonutrients – plant nutrients that have beneficial properties. So, make sure to include all the colours of the rainbow in your diet.

Your gut, too, will thank you for a wide variety of foods. There is a lot still to discover about the microbiota, the community of microbes living in our digestive tract. The one thing we already know is that the more varied the microbiota, the healthier the human. Different microbes like different foods. The more varied your diet, the more different microbes you are nurturing.

  1. Take a break from eating now and again

People today tend to more frequently than their ancestors. There’s breakfast, lunch and dinner, but there are also elevenses and a mid-afternoon biscuit with a cup of tea. You might eat when you’re sad, upset, bored or excited. Few people manage more than two or three hours without putting something in their mouth.

However, a couple of ‘maintenance procedures’ ought to happen within the body to keep it spick and span. One is autophagy – a kind of ‘rubbish disposal service’ – and the other is the ‘migrating motor complex (MMC)’, a process in which the gut is rinsed and cleaned.

These processes can only work when you are not eating so regular fasting is a healthy habit. Don’t worry, that doesn’t mean that you need to live on water and broth for a week. All that’s required are regular prolonged overnight fast or the odd day of no or very little food every week. This is called ‘intermittent fasting, which is getting a lot of attention right now.

“Preclinical studies and clinical trials have shown that intermittent fasting has broad-spectrum benefits for many health conditions, such as obesity, diabetes, cardiovascular disease, cancers, and neurologic disorders.”[5]

  1. Speak to a holistic therapist

The above tips are a great place to start if you are healthy and would like to remain so. If you already have a chronic illness, I recommend working with a nutritional therapist – like me – who will be able to give customised dietary and lifestyle advice. Although the above tips are suitable for healthy people, there may be caveats if you have a diagnosed condition. It is safest to work with someone trained in nutrition to avoid pitfalls.

For every chronic disease and health condition, there are foods that promote it and foods that can help ease it. When I’m working with private clients, I take a detailed medical and family health history, look at your current diet, recommend functional tests, and work with you on a diet and lifestyle plan that fits into your life and works for you. With your permission, I will work with your doctor and healthcare team to get your health back on track. If you know you need this level of personal support [enter what you want them to do – how you want them to be in touch].

The power of food

Almost every client I see books in because they are looking for help with one, perhaps two, specific issues. That could be weight loss, heart health, hormone balance, digestive health or heavy metal toxicity. Almost every one of them also experiences other, apparently unrelated symptoms, which can be severe or just niggling nuisances: headaches, sleep disturbances, joint pain, tiredness, irritability, and skin conditions … Once we start working on the issue they wanted to address, without fail, some or all of those other problems improve or go away completely, often before the main issue has been resolved.

Once the body heals, it heals. Unlike drugs, which usually deal with one thing, such as lowering blood pressure, cholesterol or blood glucose, nutrients get to work wherever they are needed. Win-win!

If you would like to try out the power of food for yourself, book your complimentary call by contacting me – link here. Let’s get to work!


[1] Gøtzsche PC (2014): Our prescription drugs kill us in large numbers. Pol Arch Med Wewn. 2014;124(11):628-34.

[2] Rico-Campà A, Martínez-González MA, Alvarez-Alvarez I, et al (2019): Association between consumption of ultra-processed foods and all-cause mortality: SUN prospective cohort study BMJ 2019; 365 :l1949

[3] Fiolet T, Srour B, Sellem L, et al (2018): Consumption of ultra-processed foods and cancer risk: results from NutriNet-Santé prospective cohort. BMJ. 2018 Feb 14;360:k322.

[4] Okuyama H, Langsjoen PH, Ohara N, et al (2016): Medicines and Vegetable Oils as Hidden Causes of Cardiovascular Disease and Diabetes. Pharmacology. 2016;98(3-4):134-70.

[5] De Cabo R, Mattson, MP (2019): Effects of Intermittent Fasting on Health, Aging, and Disease. New England Journal of Medicine, 381(26), 2541–2551.

Food is for nourishment.  If you use it for any other purpose, the one you have with food developed over time and many things will impact it.

When you want to make practical changes, it can be useful to explore your formative years.

We learn how to use food from a very early age – and then rarely challenge the associations as adults.

Hilde Bruch, a respected theorist in eating disorders, suggests that the confusion starts during infancy when the child is fed when it is distressed as well as when it is hungry.  So, from very early on, we may start to lose the ability to differentiate between hunger and emotional needs…

Family mealtimes are an important part of developing healthy self-esteem, social skills, and the relationship an individual has with food.  Think back to when you were a child.  What were your mealtimes like?  What were your parents’ attitudes to weight, food, and dieting?


What was the dominant emotion at your dinner table? Which of the following apply to you?

  • My mother worried about her weight / dieted when I was young
  • I wasn’t able to speak my views during mealtime
  • I remember thinking about my weight when I was young
  • In my family, we thought of beauty as depending a lot on weight
  • I did not look forward to mealtimes
  • My parents forced me to eat foods I did not like
  • There was yelling/arguing during dinner
  • I remember feeling nervous during dinner
  • During meals, I was told not to waste food

If any of those resonated, these experiences can create an association between food and that emotion.  These can then be easily carried through into adult life.


What type of eater are you? (And how to fix it)

  • I am a perfectionist. I need to be in control (of food/weight/diet)
  • I use food as a treat – to be ‘nice’ to myself
  • I like to please others and feel unable to say no to others (not just in relation to food)
  • I eat when I am angry
  • I eat when I am stressed
  • I restrict my food intake to punish myself and I feel guilty if I fail to achieve this
  • I eat when I feel sad
  • I rush my food
  • I am unable to leave food on my plate
  • I eat when I feel hurt /distressed
  • I eat in secret
  • I eat to avoid conflict
  • I don’t have a regular routine for food


In order to survive, all animals learn what to eat, when to eat and how to eat from their parents.  It is unlikely our parents have perfect eating habits so there will always be things we can improve upon as adults.  Is a habit or belief still useful now?  If not, change it!  For example, “you must clear your plate”.  Why?  What will happen if you don’t? Go on, go really wild, that will happen if I leave the odd potato or brussels sprout?


Do you use food to get control?

Children learn that they can get control of adults by using food.  Did you learn to get attention from others by not eating or making a fuss?  Or maybe you were force-fed foods you didn’t like and felt out of control?  There are so many things in this world over which we have no control.  It is common for people to turn to food to take control of their own bodies instead.

Solution: Deal with the issue directly – rather than by eating.  What in your life is making you feel out of control or stressed?  Job / family / money?  What practical changes can you make to put yourself back in control?


Can you leave food on your plate?

“Finish your dinner or you won’t get any pudding”.  Sound familiar?  Or perhaps your grandparents encouraged you to eat lots.  This may have been particularly important for previous generations as food was scarcer and they wanted to ensure we ate as well as possible.  We are lucky as this is generally not the case now.

Solution: It’s probably healthier to leave the excess on your plate…

Are you a pleaser?

Are you unable to say ‘no’ to others?

Do you feel taken advantage of?  As a child, did you observe that the pretty /clever/entertaining one got all the attention?  If you learnt this, you may

still believe that you will only be loved if you are clever/attractive/slim enough. Or, maybe by being good, or doing things for others, you prevented their anger being directed at you.  So, you learnt that pleasing others was the easiest course of action – even if it meant not getting your own needs met.

Solution: In which situations is it truly the best course of action to please others?  On what occasions is it completely unnecessary (ie. just habit)? Work out when these are and just say no politely.


Do you restrict food and then feel guilty when you end up eating?

Were you ever sent to bed without any supper?  If so, you may have learnt that if you do something bad you get punished by being made to feel hungry. Dieting is traditionally associated with being hungry and ‘going without’: punishing yourself for overeating in the past.  Then, when you get so hungry that you break the diet, you feel twice as guilty because you’ve now sneakily gone against the punishment too!

Solution: Balance your blood sugar (this helps from the physiological perspective) as it will help reduce your cravings.  Remember, you are not punishing yourself – you are on a mission to improve your health. Question what happened to break the negative cycle: what led to the slip and what will you do differently next time?


Do you eat when you feel sad or need love?

“Have some chocolate, that will cheer you up”.  It’s easy to see how we all learnt this behaviour.  The sugar rush may well perk you up momentarily, but it doesn’t resolve the problem!

Solution: Remember, distress is a normal part of life – deal with it directly. Or, if you need love, ask for some attention from a loved one.


Do you use food as a treat?

Most of us have received food as a reward for good behaviour or to signify love.  And we are likely to have had treats (or love) withheld for bad behaviour.  So, love and sugar can become closely linked – and an easy way to love yourself.

Solution: Choose treats that won’t make you feel guilty afterwards.  This way you can reward yourself more effectively and positively.


Do you eat in secret?

Were sweets hidden out of reach from you?  This instantly suggests they are naughty or forbidden which makes us want them even more!  Or perhaps someone called you “greedy”.  So maybe even now you eat in secret so that they won’t say it again.  But it was probably said a long time ago in jest and in response to a specific incident eg. eating all your easter eggs in one go.  As a child, that’s not a crime!

Solution: Question your beliefs: maybe you eat a little too much sometimes but that doesn’t justify calling yourself names!  Try not to eat on your own and serve appropriate portions.


Do you rush your food?

Perhaps older siblings helped themselves to your food if you didn’t eat fast enough.  Maybe your parents encouraged you to “hurry up and finish your dinner and you can go and play”. This can result in overeating as we miss the ‘fulness’ signals.

Solution: Slow down. Chew properly. Put your cutlery down between mouthfuls.

Do you eat when you are angry or frustrated or to avoid conflict?

If you feel others didn’t listen to you or you were unable to speak your mind effectively you may have turned to eat to relieve the tension.  The act of swallowing pushes the feelings down, suppressing them.  Or, if you want to avoid conflict, it is difficult to argue if you are too busy eating…

Solution: Start learning to be assertive and deal with the situation that is creating frustration.  Avoid the situations.  Or find a healthier outlet for stress, e.g. exercise.


Top tips for happy mealtimes (most of these tips are valid for yourself even if you don’t have children)

  • The aim is for mealtimes to be relaxed and happy
  • Eat around a table – not in front of the TV (as this can encourage overeating due to focusing on something else rather than what’s going into your mouth)
  • Avoid using threats, bribery or force-feeding
  • Avoid rewarding your child by giving them attention for not eating.  This will only reinforce the behaviour.  It is hard not to be concerned but they will eat eventually
  • Pair something enjoyable with mealtimes, e.g. reading a story, or non-food-related conversation
  • Try to have a regular routine for eating and mealtimes so that children get into the habit of balancing their blood sugar early on (rather than having to learn this as adults…)
  • Modelling: let your children copy you enjoy your food and try different things
  • Encourage children to try new foods (make this a normal part of eating) -from pre-1 year old if possible as it gets harder after this.

Read more about assessing the health of your digestive system here, learn more about how to cleanse and detox your gut here and book a free 30-minute telephone consultation on this link.

This delicious chicken dish takes only 10 minutes to prepare and 25 minutes to cook. It is a great dinner party option as it is easy to increase all the ingredients to serve any number of guests. Serve with coconut rice (below) and slices of orange to garnish. Ideal for our RejuvaDetox+ Programme.

Serves 4



1 tbsp olive oil or coconut oil

4 boneless chicken breasts, skin removed

1 tbsp clear honey

1 tbsp tamari soy sauce

2 garlic cloves, crushed

2 cm piece of fresh ginger, finely chopped

Juice and rind of one large orange

Salt and black pepper

225g button mushrooms, washed and halved

2 bunches of salad onions, trimmed and halved



  1. Preheat oven to 190°C/375°F/Gas mark 5.


  1. Heat the oil in a frying pan and pan-fry the chicken for a couple of minutes then transfer to an ovenproof dish.


  1. Mix together the honey, soy sauce, garlic, ginger and orange rind and juice and pour over the chicken.


  1. Season lightly with salt and black pepper and bake for 10 minutes.


  1. Now add the mushrooms and spring onions and return to the oven for a further 15 minutes or until cooked through.


  1. Serve with a portion of coconut rice, below.




200g brown basmati rice

50g block creamed coconut, chopped roughly

1 bay leaf



  1. Bring 400ml of water to the boil in a non-stick pan.


  1. Add the creamed coconut and stir until it has dissolved.


  1. Add the rice and the bay leaf, cover and simmer for 20-25 minutes or until the rice is cooked but still firm.


Quick Recipe

Serves 1


1 tbsp white or black chia seeds

150ml unsweetened almond milk

1 teaspoon vanilla extract

A sprinkle of ground cinnamon

1 ripe banana

25g vanilla protein powder




  1. In a bowl, stir together the chia seeds, milk, vanilla and cinnamon. Allow to sit for 15 minutes or even better, refrigerate overnight.


  1. The chia seeds will expand and absorb the liquid creating a chia tapioca.


  1. Mash a ripe banana in a bowl (or ideally use a blender). If you are not keen on tapioca texture add the chia seeds to the blender to make the porridge a smoother consistency.


  1. Place the chia mix and banana in a non-stick saucepan and gently warm through.


  1. Remove from the heat and stir in the protein powder.

Butternut squash has an advantage over potatoes when it comes to a puree. After roasting, butternut squash becomes extremely smooth and creamy. Instead of the added milk or cream, the squash gets blended with a little butter for a velvety smooth side dish. It’s one of our favourite ways to serve the vegetable and it takes very little effort!

Use this recipe as an accompaniment to any meal (chicken, fish, pork, tofu). A green vegetable like broccoli, green beans or spring cabbage goes really nicely with butternut squash. This recipe is suitable for vegetarians and can be used during our RejuvaDetox+ Programme.

Serves 2

300g butternut squash, peeled and cubed (this will be about 600 to 650g unpeeled)
2 cloves garlic, peeled
1 tbsp mayonnaise
1 tbsp olive oil
Salt and black pepper

1. Put the squash and garlic into a saucepan, cover with water and bring to a boil.

2. Cook for 10 minutes and drain well.

3. Add the mayonnaise and olive oil.

4. Season well and mash until smooth.


Many people, especially in today’s hectic world have compromised detox organs and their body may be struggling to effectively eliminate toxins.

Exposure to toxic heavy metals is believed to be a contributing factor, if not a root cause, of symptoms like low energy, mood disturbances and cognitive changes. Heavy metals first enter your bloodstream from exposure to farmed fish, contaminated water, dental fillings and household products. These metals then travel throughout your body and penetrate the cells of various tissues and organs, where they can remain stored up for years!

Heavy metal toxicity can affect the function of organs such as the brain, the liver, and the lungs. Having high levels of heavy metals in the body can also reduce energy levels and affect blood composition.

Long-term exposure to heavy metals can cause the symptoms seen in degenerative conditions, such as Parkinson’s disease and Alzheimer’s disease. In some cases, long-term exposure to some metals may even cause cancer.

Some examples of heavy metals include:

  • arsenic
  • cadmium
  • chromium
  • copper
  • lead
  • nickel
  • zinc
  • mercury
  • aluminum
  • iron

Heavy metals can enter our bodies through food and environmental factors. Some sources of heavy metals include:

  • soil erosion
  • mining
  • industrial waste
  • fossil fuel emissions
  • pesticides on crops
  • waste water
  • smoking tobacco

A heavy metal detox aims to remove excess heavy metals from the body.

A substance that binds to heavy metals is known as a chelator, and the process that transports them out of the body is called chelation. People may also refer to a heavy metal detox as chelation therapy.

his is why we have put together this special pack. Not only will it speed up your detox process, it also represents a huge SAVING. The HMD ULTIMATE DETOX PACK contains the following:

  • 1 bottle of our patent-pending HMD Heavy Metal Detox. This unique formula is the result of 3 years of research and is the world’s only 100% natural detox product that has been scientifically proven to work!
  • 1 HMD Lavage Drainage Remedy. This natural herbal remedy has been especially formulated to assist your body during the detox process and make sure you eliminate metals faster and more efficiently.
  • 1 Chlorella Pyrenoidosa. Chlorella has been proven to help your body to eliminate metals and other toxins such as mercury, lead, dioxin and PCB’s. Our Chlorella has been especially sourced and is 100% natural – unlike many other brands of Chlorella on the market it is 100% toxin free.

The Lavage acts as an anti-inflammatory and anti-oxidant and is also anti-bacterial. It opens up the kidneys and liver and supports your immune and lymphatic system. Meanwhile the Chlorella is packed with vitamins, nutrients, minerals and essential fatty acids. In addition it has been proven to help eliminate toxins and heavy metals.

If you are very toxic [for example smokers, people with amalgams or cancer patients] it is ESSENTIAL that you follow the Ultimate Detox Program, rather than take HMD alone.

The Ultimate Detox Pack will give you the ultimate detox experience! One pack contains one-month supply.


A full-flavoured supper that will please anyone from vegetarians to hardened meat-eaters. Serve with a large mixed salad perhaps with a light dressing of walnut oil and balsamic vinegar. Delicious and quick!

Serves 2


  • 6 Portobello mushrooms, wiped with damp kitchen towel
  • 4 round slices of goat’s cheese (each about 1/2 cm thick)
  • 1 tbsp sun-dried tomato paste
  • 6 large basil leaves, torn
  • 1 tbsp walnuts, roughly chopped
  • 1 dessertspoon olive oil
  • Black pepper


  1. Spread the sun-dried tomato paste on the undersides of the mushrooms, then gently fry them in olive oil until the mushrooms start to go brown, taking care when you turn them over not to dislodge too much of the sun-dried tomato paste.
  2. Place mushrooms bottom side up on a grill pan and top each with a slice of goat’s cheese.


  1. Grill gently until the cheese starts to bubble and turn golden.


  1. Remove from the heat and place on a bed of mixed salad, then scatter the walnuts and basil on top and serve immediately.

Lana Kapelas reveals how detoxing, re-learning, banishing bad habits and understanding food facts can help you stay healthy and energetic

Individual choices help transform our society but improving your health proves to be the most challenging experience, despite a health and care system that enables people to make healthier lifestyle choices. We learn to be more resilient, to face illness and disability when it arises, with an open mind. What is the solution to happier, longer lives for mature age? What can we learn from the progress the health and care system has already made, and what can be learned from insiders industries and the wider economy? Can we access complete wellness? What are the healing and vitality solutions in the market today that truly rebuild health and recharge energy? There are so many commitments in your life already, you are expected to go the extra mile for your clients, for your team, for your family…and you do, but can you commit yourself to your own wellbeing? And if you do, who could help you go the extra mile?

Your body could be the victim of your job, and a low-energy executive is leaving not only his company at a loss but his self-esteem and performance level. As you try to work harder, it takes longer to get your job done and meet expectations, and as a result quality time with your family is impaired, when affected by fatigued.

According to NHS recent Statistics, there is an 18% increase In 2016/17, there were 617,000 admissions in NHS hospitals where obesity was the main factor, while health experts in the US consider 40% of CEOs are technically obese. We invited Konstantinos Kapelas to share his successful adventure into wellness which was the foundation for the Kapelas Health & Vitality System and led him to be the co-founder of Total Health Now® together with his wife, Lana Kapelas.

For many years, Konstantinos held senior positions in the Catering and Travel industries. Often working long hours under pressure, his health and well-being started to rapidly decline. Like many busy executives, he only recognized this when it had already become very serious. At that point, Kostas made a life-changing decision. He became determined not only to make changes to improve his health and vitality but also to leave behind the stresses of commercial management. As a result, he began extensive research into health, and vitality and focused on the best techniques and treatments available. By employing these wisely in his own life, he gradually transformed his health, vitality and also his emotional and personal wellbeing.

Today he is a qualified practitioner in several leading health skills and now helps others to achieve the same gains he has. Kostas learned that no single treatment can claim to be a cure-all. With his personal experiences to support his findings, he recognized that a programme of action, tailored to the needs and circumstances of the individual, is the most effective approach. Lana Kapelas is a wellness coach, a supporter of breastfeeding mothers, and is successfully running the e-shop, which provides holistic health and vitality solutions. Lana is a mother of two young children who enjoy excellent health. Total Health Now is a holistic healthcare service situated a short walk from Russell Square tube station in Bloomsbury, London.

Lana Kapelas reveals how detoxing, re-learning, banishing bad habits and understanding food facts can help you stay healthy and energetic.

 Lana, you and your husband are strong believers in the value of holistic health. What is your solution to the health challenges executives are facing sooner or later in their life?

From our own experiences and health improvements, through our work with hundreds of clients, we have seen unquestionable results. Our goal is to design bespoke changes that transform all aspects of your life and to help you achieve and maintain optimum health.

You don’t need to have a ‘problem’ to visit us. We believe strongly in preventative health care, rather than waiting for a medical concern to appear before seeking help. We only ever get given one body in life and it’s our job to look after it.

You believe in prevention and one of your solutions is a 28-day detox and cleanse programme. What does this involve?

We’re glad you asked because this is one of our top treatments and the results have been extraordinary for many of our clients. It is a 28-day detox and cleanses, based on a programme that was first established in 1994 thanks to Italian doctors who had been exploring the benefits of combining a metabolic diet with dynamic manual lymphatic drainage massage. Originally adopted by many well-known celebrities, over the years it has filtered down into becoming more widely available.

Our clients visit the clinic three times a week over 28 days for the duration of the programme. They will have 12 lymphatic drainage treatments in total using our state-of-the-art equipment. Many people choose to combine these sessions with other services, including allergy tests, health MOTs and colon hydrotherapy – however, these aren’t an obligation of the programme.

Our clients also follow a considered easy-to-follow food plan throughout the programme. However, this doesn’t involve diet or deprivation. There is no portion control, so you won’t be going hungry. We provide carefully developed meal plans and guidance for clients with lots of delicious recipes. The general rule is that the food plan should consist of natural foods only – no pre-made soups or dressings, or meats with marinades. Everything must be fresh, and we always advise our clients to keep it simple.

What are the benefits for clients who decide to undertake your program?

Clients have described an increase in energy levels, fewer hunger cravings, and an improved mood overall. It is worth mentioning that clients release fat rather than water and muscle which is normally the case when trying to lose weight.

We focus on the internal congestion within our bodies, caused by the annual build-up of calcified toxic waste. The programme works by supporting the liver through a cleansing and balanced diet, combined with sessions on a unique detoxifying machine that utilises lymphatic drainage massage to stimulate the system and break down any toxicity in the gut.

This is supported by breathing training, emotional/stress resilience techniques, education on how to shop for healthy products and how to protect yourself against toxic food products and electromagnetic radiation, as well as a full month of one-to-one coaching to help you achieve your health goals. Alongside all of this, we also recommend beneficial cleansing supplements, tried and tested by ourselves.

The programme aids in weight loss and detoxification, cleansing your body from environmental toxicity, as well as helping you heal from ongoing health issues and medical problems. In fact, it’s widely considered the number one programme in the world for seeing guaranteed weight loss and visible results that last.

Why is the human body so bad at holding onto toxins?

 Within today’s society, we hardly ever give our body sufficient time to digest the last meal before snacking, drinking or beginning another one. This means our body starts to store the food it is digesting as fat. There is also an increase of chemical additives in the modern diet, which means more toxins in our bodies. Even our table water has chemicals in it. The body needs to be re-trained to find ways of going back to the good old days when it was able to remove toxins much more easily.

What results have you seen?

We first began offering the detox four years ago at Total Health Now Clinic and have since added our own spin, hence the plus sign in its name! We’ve since had hundreds of very happy clients. For us, the results speak for themselves. During this programme, our past clients have achieved significant weight loss – the greatest ones being a reduction in weight of 27 lbs (almost two stone in fat) in four weeks, and a loss of 42 inches, also in four weeks.

One of your clients,  Bernard Merry says he lost over 14lbs of toxic fat and inches on his waist, neck and arms. To quote him, he says ‘My trousers are now looser, and my friends comment on how much better I look. My allergy and eczema-like symptoms on my scalp have cleared. I sleep better, and my digestion, elimination and skin appearance has improved. I was also able to cut my prostate medication by half and soon will be able to stop it altogether.’ Do you often register success stories like Bernard’s?

Many clients have said they’ve found the programme has eased existing conditions such as IBS, eczema, arthritis, blood pressure problems, migraines and low moods. Our client Nina Gonzales, was able to resolve her constipation problems. As she notes, “I went through the program and the results were better than I could imagine. Constipation was gone and as an extra benefit, I lost 12.20 lbs of fat and 19 inches. I also have more energy, I sleep better and I have adopted new habits for a healthier lifestyle.”

This unique detox is the first step towards healthy weight loss and improved wellness. We don’t believe in yo-yo dieting or deprivation. For us at Total Health Now, everything we do involves looking at our health holistically and sustainably.

And does the weight stay off?

As with anything, it all depends on what you do after the programme. We hope to change your habits and way of thinking in a long-term, sustainable way. It isn’t about losing weight and then piling it all back on again, as this isn’t good for your health or mental wellbeing.

If you go back to junk food after the programme, then you will put your weight back on. However, if you continue following the programme in the same way, then you’ll simply continue to lose weight and improve your health. Our programme doesn’t require any exercise and is easy to follow, so it shouldn’t be difficult to stay on track.

Some clients, never need to come back to us again as the programme has set them on the right path. Others, like to come back at regular intervals for extra guidance and support. We are passionate about helping our clients and always seek advice where possible. Many clients like this supportive approach.

How is your solution different to other programmes on the market?

There are so many slimming products and diets on the market, and we recognise how hard it is for our clients to decipher which are real and which are nothing more than a gimmick. Many only offer short-term results, which involve yo-yo dieting and deprivation. Throughout the 28 days programme, you are fully supervised, monitored and supported in a one-to-one capacity. It doesn’t involve exercise or rigorous dieting, which for many people is just unsustainable. Instead, it helps by treating a person holistically, rebalancing the body and reshaping your silhouette. Our food plans also don’t have restrictions on when and how much food is consumed.

Who could benefit from your solution?

Whether you want to lose weight, clear your mind or improve your energy levels, you need to escape the yo-yo diet and break bad eating habits. As it doesn’t require exercise, you don’t need to worry about being athletic or having lots of time. It is completely holistic so there is no medication or surgery involved.

Our solution is suitable for people with all types of health conditions, including skin problems and diabetes. As Claudia Jordan told us after her treatment, ‘It is the most positive thing I have done for myself. On day one I was feeling low in energy, I had red patches on my face, I had a lot of inflammation and overall I felt I really needed a change. The whole process was a learning curve for me in terms of nutrition and Lana was always so supportive, full of advice and encouragement. On day 28 I felt so clean, my skin was glowing (no more red spots) and I lost 10lbs! My whole family has benefited from this, now my children also eat better highly recommended.’

And what sort of support will you get?

 We mentor our clients all the way through, offering guidance and support. We’re always at the end of the telephone or in the room, helping to break free throughout the process. We never wish to come across as preaching, we share and pass along our knowledge and research proactively.

When clients tell us the brands they like to eat or use, we’ll always suggest healthier brands where possible. If someone says they definitely can’t cut something out of their diet (e.g. sweetener), then we’ll simply suggest a better choice of brand for them.

Any surprising experiences on the horizon?

Most clients comment on how surprising their weight loss is, and how much easier it feels to lose weight compared to other diets they may have tried in the past. They also report feeling increased energy levels, which impacts all areas of their life. Because the food plan doesn’t include fatty or sugary foods, you can be confident that you won’t experience bloating, artificial highs, and excess fat storage.

You’ll also learn to embrace the many wonderful benefits of freshly cooked foods, homemade marinades, exotic fruits and vegetables, plus a variety of new ways to cook from steaming to roasting, stir-frying to marinating, poaching to grilling, slow-cooking to griddling. It isn’t hard to cook this way but can quickly and easily transform the flavours and textures of meat or vegetables.

For further details please pay us a visit online or book your place with Total Health Now at +44 207 293 0440 or

Every human being on this wonderful planet has a body made up of 60% – 70% water.  Water has a vital role to pay in keeping us healthy and well, and the lack of it can lead to significant issues.

Why do we need water?

Water is used in our cells, tissues and organs to help regulate our temperature and maintain our function.

Water is used by our kidneys and liver to flush out waste products.  If we have sufficient water, we can remove our waste products through perspiration and urination. We lose water through breathing, digestion and sweating.

What happens if we don’t have enough water?

If you don’t have enough water in your body you may get dehydration. This is particularly likely if you are in hot weather, strenuously exercising, have been vomiting or had diarrhoea or are breathing through your mouth most of the time.

How can you tell if you’re dehydrated?

You can tell if you’re dehydrated by checking the colour of your urine.

Urochrome is produced by the body when it breaks down the protein that carries oxygen to your red blood cells.  Urochrome has a yellow pigment so you want your urine to be a light yellow to deep amber colour.

  • If your urine is darker than deep amber then you need to drink more water. Brown colour urine could indicate bile build-up, an indicator of liver issues.  Cloudy urine can be a symptom of a UTI or kidney issues, as well as some other diseases.
  • Did you know that if your urine is always clear that means you are over hydrated so your electrolytes may be out of balance?
  • If your urine is pink or red all the time, please contact your GP.
  • Orange urine can be a symptom of dehydration, infection or liver issues.

You can also tell that you may be dehydrated as you may feel thirsty, have a dry mouth and eyes, feel dizzy, tired and have a headache. As you get more dehydrated you’ll have lower blood pressure and a weakened pulse and may feel lethargic and even confused. You may also find that your stools are harder, and you feel constipated.

It’s obviously important to keep hydrated.  But in this world of multiple different waters, which one should you choose?

What types of water are they?

We are all familiar with turning on the tap and water coming out.  But did you know there are a few other types of water as well?

Raw water

As the name suggests, raw water has not been treated, filtered or processed. Much loved by a subset of Silicon Valley techies, and with a price tag that comes with this target market, raw water drinking has become a movement.

People who have joined this move to drinking raw water believe that it’s a more natural alternative to other waters and that it preserves minerals and compounds which would otherwise apparently be lost.  They think it contains more probiotics and minerals than tap water which can help with immune function, mental health and nutrient digestion, as well as having a higher pH than regular water. This means they believe it’s a natural alternative to alkaline water which research has found could help support blood circulation, decrease bone loss and prevent acid reflux.

They also believe it to be free from fluoride and chlorine. These are often added to drinking water as fluoride is promoted as being good for your teeth. However, some people think it can negatively impact bone health, cancer development, cognitive development and thyroid function.

It’s important to note that raw water also contains strains of bad bacteria and can contain contaminants.  These strains of toxins and bacteria can cause illness such as typhoid, cholera and dysentery, all of which are best avoided.  Animal waste, pollutants and heavy metals can also all be found in raw water.

Distilled water

Some people choose to drink distilled water. This has a flatter and less flavourful taste than tap and bottled water.  Distilled water is made by boiling water and condensing the collected steam back into a liquid. This removes impurities and minerals from the water. Distilled water has no minerals left in it, and it is advisable to either add minerals to the water or get an adequate amount from your diet and supplementation.

Filtered water

Again, as the name suggests, filtered water has been run through a filter. This means impurities are removed and the taste is improved.

There are several different methods used to filter water, including:

  • Reverse osmosis water filters. With reverse osmosis, tap water is filtered to remove impurities, microorganisms and minerals. This then appears in the shop as bottled water, and features added trace amounts of minerals.
  • Infrared filters
  • Activated carbon filters
  • Ceramic filters

Mineral water

Mineral water comes from a mineral spring. Typically it contains minerals such as sulphur compounds and salt. You can get mineral water which is sparkling or still.

Alkaline water

Alkaline water is produced through electrolysis. This splits the water into hydrogen and oxygen to increase the pH of the final product. Some people believe that drinking alkaline water has many benefits including enhancing weight loss through boosted metabolism, slowing bone loss and reversing ageing.  It is also said to offer the body more minerals than tap water, including magnesium, sodium, potassium and calcium which all keep us healthy.

If you’re drinking alkaline water it’s important to remember that your body was not created to live in a constant alkaline or acidic state. Therefore, it’s always best to speak to your trusted health consultant, rather than salespeople, before you invest in any water filtration or/and water ioniser.

Hydrogen rich water

Hydrogen is not toxic, has no colour or smell and binds to other elements.   Hydrogen water is simply water which has had extra hydrogen molecules added to it before it’s packed into cans or pouches.

Some people believe that people can’t effectively absorb the hydrogen in plain water as it’s bound to oxygen, so the extra hydrogen in this water is more accessible to your body.

You can buy hydrogen water machines so you can make your own hydrogen water at home.

Magnetised water

Magnetised water is the term applied to water which has had its form altered to form a shape which looks like a hexagonal cluster.  This shape is believed to have similarities with water that’s not been affected by human processes and procedures which could suggest it is healthier than tap or filtered water.

According to structured water proponents, this type of water exists naturally in mountain springs, glacier melt and other untouched sources. Others believe that you can create your own magnetised water by putting normal water through a process called vortexing which magnetises it, or by exposing normal water to UV, infrared light, sunlight or storing it in gemstone water bottles.

People who think that structured water is beneficial speak of the following benefits:

  • Energy increasing
  • Improves concentration and memory
  • Helps stabilise blood sugar so promotes weight loss and maintenance
  • Encourages better sleep so supports a healthy immune system
  • Helps to detoxify the body, promoting good digestion and reducing constipation
  • Promotes longer life
  • Improves skin complexion and circulation

Can you have too much water? 

Water intoxication or overdose can disrupt the electrolyte balance in your body. Symptoms include confusion, nausea, vomiting, fluid retention and even seizures.   A recent paper suggested that this can occur if you drink 3 – 4 litres or 0.8 – 1 gallons of water in a short amount of time.

What happens if we have the wrong type of water?

Choosing the right type of water and water filter is not a black and white decision, and there are some other issues you should bear in mind:

  • Firstly, if you’re thinking that tap water is good enough for you, please think again. With side effects from chlorine, toxins, heavy metals, hormones and medication residues it’s best avoided.
  • Following on from this, many filtration systems are not good enough to remove all the heavy metals, chlorine, fluoride and hormones from the water. These toxins may end up in your body and can manifest in various health problems which will depend on your own predispositions.
  • Most water filter systems, including leading brands, produce acidic water which may have an impact on your body’s alkaline and acidic balance. These may lead to degenerative conditions, especially if you are already sick.
  • If your water is over purified like with reverse osmosis and distillation water systems, it will strip out the minerals you need for your overall health and wellness.
  • When you chose a water ioniser system for alkaline/hydrogen water you run two risks. One risk is that the water is not purified enough. The other is that the quality of the device means you don’t know the correct PH levels – and having the wrong levels of acid and alkaline may lead to more harm than good.

“Kostas gives clear and patient guidance, delivered in a fun and inclusive way so you get the science and understanding, along with the numerous benefits to your long term health. I just wish I had discovered him sooner!” – Andrew Perrier

Find out more

Following your initial assessment, we offer a range of health solutions including over 30 treatments. As part of these discussions, and once we’ve assessed your wellness levels and health concerns, we can advise on the best water system to suit you.

Read more about our health MOT here and book a free 20-minute telephone consultation on this link.

According to recent research, approximately 1 in 5 people in the UK have low vitamin D levels (defined as serum levels below 25 nmol/L).

That’s because your body creates Vitamin D from direct sunlight on the skin when you’re outdoors.  But when you are in the sun during the summer, you’re likely to be following doctor’s advice to wear sunscreen which can block Vitamin D production.

Then, between October and early March, you may well not get enough vitamin D from sunlight even with no sunscreen.  In addition to that, even when you’re spending time outside in daylight during both the winter and summer months, you aren’t exposing ourselves to adequate levels of vitamin D, in contrast to a country with a warmer climate.

Vitamin D in food

Did you know you can also find Vitamin D in a small number of foods, including the following?

  • oily fish – such as salmon, sardines, herring and mackerel
  • red meat
  • liver
  • egg yolks
  • fortified foods – such as some fat spreads and breakfast cereals

In the UK, cows’ milk is generally not a good source of vitamin D because it is not fortified.

How do you know if you may be Vitamin D deficient?

If you’re living with any of these issues at the moment, you may have a Vitamin D deficiency:

  1. Ongoing musculoskeletal pain and achy bones. This may have been diagnosed as fibromyalgia or chronic fatigue syndrome.
  2. Frequent illness/infections— including colds and flu
  3. Neurological symptoms— including depression
  4. Fatigue and daytime sleepiness
  5. Head sweating

This is particularly likely if you:

  • Rarely spend time outdoors and/or always wear sunscreen
  • Have darker skin (which acts as a natural sunscreen)
  • Are 50 or older (your skin won’t make as much Vitamin D naturally)
  • Are obese or have gastrointestinal problems – as vitamin D is fat soluble

Vitamin D can protect you against a range of issues

Vitamin D can have a powerful effect on health and plays its part in protecting you against the following:

  • Dry eye syndromes
  • Macular degeneration
  • Autoimmune, gastrointestinal, rheumatic and infectious diseases
  • Osteoporosis
  • Cardiovascular health
  • Neurological diseases
  • Lupus
  • Sleep apnoea
  • Obesity
  • Diabetes
  • Issues with a compromised immune system
  • Pregnancy complications

Can Vitamin D stop you getting Coronavirus?

According to the NHS there have been some news reports about Vitamin D reducing the risk of coronavirus as it helps strengthen the immune system. However, there is currently not enough evidence to support this.

How do you know if you need a Vitamin D3 boost?

We can help you measure and boost your Vitamin D3 levels with the use of a medical device.

At your appointment, we will go through a short questionnaire so we understand more about your overall health and can advise you accordingly.

We will then help you prepare your finger so we can do an accurate finger prick test to get your blood.  Within 15 minutes your results will be ready, or we can email them to you.   Then we’ll be able to evaluate your results and recommend the most appropriate Vitamin D3 supplements and dosage for you if necessary.

At this time, you can also choose to have a BioResonance scan to determine the underlying causes of your health problems.

Now you don’t need to worry about your Vitamin D levels – book an appointment with us. Knowledge is power after all!


“Kostas is a marvellous holistic practitioner and motivator whose passion, commitment and dedication to his practice shines through. He was able to get to the root of physical problems, offered me excellent practical and nutritional advice and was able to direct me to appropriate products that would support me on my journey back to health. The most important thing was I felt empowered to make the changes. MANY THANKS!

– Sarah Peachock”


When you’re in need of an energising boost during the day, look no further

than this green smoothie made with good fats from avocado & coconut oil,

protein-packed almond milk, and other healthy superfood ingredients.

Instant Balanced Energy Green Smoothie RECIPE:

In Blender/smoothie maker/ liquidiser, add: 750 ml Almond or Hazelnut Milk
1 table spoon of coconut oil
1 dessert spoon of Spirulina

2 avocados
1 dessert spoon of Chia Seeds
2 tbl spoons Agave Syrup
1 banana
Pinch Himalayan/celtic Salt
Makes 4-5 servings = total of 250 calories

For more information please email us at or visit our websites W: 

People choose to cleanse for many reasons–to lose weight, to cleanse the liver of impurities, even for spiritual or religious reasons. Some cleansing plans allow you to only drink water, other fast, and juice/smoothie or take special supplement programme to support your body.

Cleansing and elimination is absolutely key for a healthy body. Outside of the naturopathic realm, many people see cleanses as something they decide to do a few times a year, when ideally it is more balanced to see cleansing as something the body does all the time. Try to live in a way where the body is getting rid of unwanted toxins EVERY DAY. The body actually wants to function like this!

Imagine treating your body like a freshly made bed. Each day you shake the bedding out to make it tidy again. Oxygen gets round, the blood flows better, your brain will function better, secretions and odours do not build up, your liver and kidneys empty themselves, you bowel gets rid of all of the waste, your skin looks bright, your hair shiny and strong.

How to Detox?

Human tissue laded with toxins cannot assimilate nutrients well or eliminate its own wastes efficiently. For example, tissue that needs repair; heals very slowly until toxins are removed.

Here are some signs of toxicity:

  • Headaches/migraines
  • Eye infections / itchy eyes
  • Dark circles under eyes
  • Infertility
  • Menstrual problems / reproductive area problems / PMT
  • Excessive mucus/catarrh
  • inability to shake off colds/coughs
  • Constant swollen glands – especially in throat
  • Acne, skin rashes, eczema, psoriasis
  • Body odour
  • Bad breath
  • Joint/muscle pain – e.g arthritis
  • Sluggish metabolism
  • Fatigue / exhaustion
  • Nausea
  • Strong reaction to alcohol
  • Bloating
  •  Poor bowel movements / constipation
  • Food intolerances
  • Excessive cellulite
  • Lumpy / painful breasts
  • Water retention
  •  Mood swings, irritability, impatience
  • Low libido


From detoxification you can achieve:

  • Skin is clearer and smoother, hair and nails are stronger.
  • Excess mucous in the lungs and nose clear up.
  • You have more energy, flexibility and stamina.
  • You are more alert.
  • Weight loss, less cellulite and marks begin to fade.
  • Your moods become lighter and mood swings disappear.
  • You will sleep better and wake up ready for the day ahead.


The body protects us from these toxins by storing them in our body’s cells and in the thick rubbery goo called Mucoid Plaque. This coats the inside of our stomach, intestines and colon.

This mucoid plaque eventually stops us from absorbing our vital nutrients. Suffocating our digestive system and causing allergies, parasites, and bad bacteria to thrive and cause uncomfortable and embarrassing ailments.
These toxins can be the foods we ate that could not be digested at the time, to the pills and medicines that we have taken, pollution from the environment, chemicals in skincare and household cleaners.


But when we allow the body to be clear, detoxified and energised then it looks like this:

Just as river life does not blossom or survive in contaminated and stagnant water.

First gentle steps to detoxing?

  • Hot and cold showers: The contrast of the hot and cold gets your blood moving – vital for excellent health, lymphatic function and releasing toxins.
  • Skin brushing: gets the lymph moving and helps to eliminate toxins. Work from the soles of the feet, in an upwards motion towards the heart.
  • Get a re-bounder and do 15 minutes mini jumping per day. This will kick start the lymphatic system, help with weight loss (if that is required), to move on excess toxins.
  • Take it easy with exercise as the body during detox / cleanse more energy to assist in eliminating all the toxins…

 Check out our revolutionary cleanse detox 4 weeks programme here –!!RejuvaDetox!!

This is a fun video of our almost daily juicing routine!

Many parents asks us on how to get children to drink green juice…..totalhealthnow-smoothies-300x300
The answer is -never forced it on them, but come with ideas & ways to make it more fun! and set an example – If a child see their mother or father drinking green juice and eating healthfully, this will greatly influence their dietary habits.

Create a fun name and let your kids help run the blender. Some of our kid tested and approved favorites that will have them drinking their greens. Making it fun can make it more exciting and appealing to drink. This is a great mid-morning or mid-afternoon snack for a great anti-oxidant hit. Making snacks bright and colourful is important to gain a range of micro-nutrients which is important for healthy cognitive function and immunity. Recipes can be made to your child taste…

A Quick Guide to Juicing for Families & Kids


Water is Mother Nature’s finest gift and without it, we cannot survive. Other liquid forms keep us from actually dying but pure water itself cannot be substituted if quality health is desired.

It’s common knowledge that most water sources are now polluted, but there is tremendous confusion about what kind of drinking water is the most health promoting, and what kind of home water treatment produces the best drinking water.

TYPES of WATER available to us…

  • Purified water: Water that is physically processed to remove impurities (e.g., distillation, deionization, reverse osmosis, carbon filtration, etc.)
  • Distilled water: Water that is boiled and evaporated away from its dissolved minerals, and then the vapor is condensed.
  • Bottled Water. This water is typically from a spring or has gone through reverse osmosis before it is bottled. However, some brands are simply bottled tap water that may or may not have gone through any additional filtering.
  • Alkaline water: Water that has been separated into alkaline and acid fractions using electrolysis, which takes advantage of the naturally occurring electric charges found in the magnesium and calcium ions; in the drinking water industry.
  • Deionized or demineralized water: Water in which the mineral ions (salts such as sodium, calcium, iron, copper, chloride and bromide) have been removed by exposing it to electrically charged resins that attract and bind to the salts.
  • Hard and soft water: Hard water is any water containing an appreciable quantity of dissolved minerals; soft water is treated water in which the only cation (positively charged ion) is sodium.

Source: Dr Mercola Blog


Today, too many people are choosing soda instead of pure water as their primary beverage, which puts their health at risk.


  • A cup of tea takes away about 1 cup of water.
  • A cup of coffee takes away about 2 cups of water.
  • 1 can of coke takes away around 28 glasses of water because the cola is so acidic, the body is trying to neutralise that.

WHY Water is good for you:

  •  Cleansing/hydrating.
  • Aids organ function.
  • Electrolytes need water (e.g potassium, calcium and magnesium transported in water).
  • Lubricates joints.
  • Hot water is better anti-inflammatory. So for treating kidneys (cystitis). Kidneys hate the cold.
  • Do not drink ice cold water, the body would have to use energy to heat it up. The best way to hydrate the body is to drink warm water. Body hydrates slower with cold or chilled water.
  • 75% of the body is water.
  • Water makes repair protein. Repair proteins needed to keep body intact e.g healing, illness, cosmetically. Water reduces the ageing process.
  • For nerve transmission, function. Regulating all functions within the body.
  • Transport mechanism – transported by water.
  • Helps control and regulate body temperature.
  • Helps get rid of waste.
  • Helps produce anti-inflammatory properties.
  • Water activates white blood cells so helps with immune system.
  • Still water helps to neutralise acid in the body. When the body is happily alkaline, it makes oxygen in the body = healthy body. Acidic cells = de-oxygenated. Toxins create acid in the body. Carbonated water makes acid in the body.
  • Water gives the body energy.
  • Liver needs water to work efficiently and alkalise body chemistry and produce bile.
  • Helps to break down mucus.
  • Softens cells, making them more permeable and able to receive vitamins and minerals.

 Panic attacks can be alleviated by drinking water. Its about getting oxygen into the body. Stress dehydrates the body. Water relaxes the body.

 Total Health Now  believes that drinking alkaline ionised water is beneficial for everyone!

alkaline water

Drink water 30 mins before a meal, as its helps with digestive enzymes. If one is de-hydrated then one cannot digest sufficiently and as mentioned before, digestion is key for increasing absorption of nutrients.

totalhealthnow - raw nutella pinecakes

Just like with everything else in life, there is a right and wrong way to do things. Making your own super healthy chocolate nut butter is the right way, eating the one from the jar that also contains soy lecithin, refined sugar and unhealthy fats is the wrong way.

Raw Nutella Spread
makes about 1 cup

1 cup hazelnuts, slightly roasted
1/4 cup raw agave or maple syrup
1 tsp coconut oil
1/4 tsp sea salt
1/4 cup raw cacao powder
2-4 tbsp raw almond milk*


Put all ingredients in food processor and blend until smooth mixture

With all the food and pet products now coming from China, it is best to make sure you read label at the supermarket and especially when buying food products. Many products no longer show where they were made, only give where the distributor is located. The whole world is concerned about China-made “black-hearted goods”.

Can you differentiate which one is made in Taiwan or China ? The world is also concerned about GMO (Genetically Modified Organism) foods; steroid fed animals (ex: 45 days old broiler chicken).
made in china
It is important to read the bar code to track its origin. How to read Bar Codes….interesting !

If the first 3 digits of the bar code are 690, 691 or 692, the product is MADE IN CHINA.
471 is Made in Taiwan .
If the first 3 digits of the bar code are 00-09 then it’s made or sourced in USA.

This is our right to know, but the government and related departments never educate the public, therefore we have to RESCUE ourselves. Nowadays, Chinese businessmen know that consumers do not prefer products “MADE IN CHINA”, so they don’t show from which country it is made. However, you may now refer to the barcode –

Remember if the first 3 digits are:
690, 691, 692 … then it is MADE IN CHINA
00 – 09 … USA and CANADA
30 – 37 … FRANCE
40 – 44 … GERMANY
471 …….. Taiwan
45 or 49 ……..JAPAN
489………..HONG KONG
50 ………. UK
471……… is Made in TAIWAN (see sample)
740……….745 – CENTRAL AMERICA

All 480 Codes are Made in the PHILIPPINES.


The first rule of detoxing is to stop taking in toxins. In these days of living in toxic soup environments, the only thing people can control completely is what is consumed.

body food


Detoxing your body is important and the first rule of detoxing is to stop taking in toxins. In these days of living in toxic soup environments, the only thing people can control completely is what is consumed. Needless to say, relying on a complete detox diet menu is the first baby step to health and vitality.

The fact is hard to deny that the sheer connection between the body and the mind is a very real one. The way your body feels therefore plays a big part in how your brain functions. Your food habit thus has a direct relation with your physical and mental well-being. Keeping your daily diet free of toxins, free radicals, and other nasty things is crucial in maintaining a healthy life. You’ll notice that with many of this Complete Detoxification Programme and detox foods the road to purification goes through the liver and can provide long-lasting benefits throughout the body.


Of course, not all foods are created equal. There are some foods which are typically loaded with vitamins, minerals, antioxidants, essential fatty acids and other beneficial substances and they have been named as the “superfoods”.

Superfoods have incredible health benefits and are the key ingredients to maintain Health and vitality. That’s right; superfoods pack a powerful nutritional punch to protect against cancer and heart disease, lower cholesterol. Research has proved that superfoods also protect the organs from toxins and improve digestive health.

Superfoods are a special category of foods found in nature. By definition they are calorie sparse and nutrient dense meaning they pack a lot of punch for their weight as far as goodness goes. They are superior sources of anti-oxidants and essential nutrients – nutrients we need but cannot make ourselves. We all may be adding more salads and vegetables to our diets, but concern over the quality of foods grown on mineral depleted soils makes Superfoods an intelligent choice. Source- Food Matters movie

The best part is superfoods are easy to find in every local supermarket and also at the virtual healthy nutrition store. Yes they are worth looking for!

For our superfoods range pleas go to

Click on the link to read Part 1 & Part 2

Fennel (Foeniculum vulgare):

Assists digestion and increases metabolic processes in general; it alleviates gas, bloating and spasms and speeds up digestion.  It dissolves and disperses mucus and fats.  The lungs benefit from it when taken as a tea. Ideal for children for soothing an upset stomach and for colic. Do not overuse if experiencing hormonal imbalances as it is oestrogen rich and this may not suit all women.

Fenugreek (Trigonella foenum-graecum):

Is a useful healing spice; it is very nourishing and considered to be a tonic, as well as balancing blood sugar.  It is a very useful thickening agent in foods.  Three cups of fenugreek tea a day will help people gain weight.  It will also calm an acidic or ulcerated stomach. It is often used alongside milkthislte tea for encouraging breast milk production and it strongly supports the pancreas.

Garlic (Allium sativum):

  • Blood cleanser due to its sulphur content. (eight different sulphur compounds)
  • It is capable of killing viruses, bacteria, and fungi. Combine it with ginger, French tarragon or marjoram to prevent gas.
  • Use to make onion and horseradish elixir (as before) for colds and coughs.
  • Excellent for cholesterol reductions.
  • It is a major anti-oxidant proven to help reduce the incidence of disease.  Garlic juice inhibits the growth of most types of bacteria.  In fact, the odour alone does so.
  • Garlic is nature’s own broad-spectrum antibiotic, but it works without killing off friendly bacteria, as drug antibiotics do.
  • Positive for your heart, as it lowers blood pressure and reduces clots.
  • Encourages white blood cell formation.
  • Garlic protects the body from toxic chemicals, harmful food additives and rancid oils.  (However, 1 percent of the population cannot tolerate it.)

Those who shy away from garlic because of its smell should add freshly grated ginger to it (provided you wash regularly, keep generally healthy and do not get constipated) the garlic odour will be minimized.

Ginger (Zingiber officinale):

Is one of the most versatile herbal stimulants.  It is of great benefit to the intestines, circulation and stomach.  Use as a tea for nausea.  It enhances the effect of all other herbs and spices.  Avoid use if you have very high blood pressure or in cases of extreme inflammation, dry skin or liver inflammation. Ideal for morning sickness for women or travel sickness for children.


Lemon (Origanum majorana):

It is not only delightful in flavour but also one of nature’s best kitchen healers.  Gypsy lore says it is among the five foods that should always be in the kitchen.  The fresh skins of whole organic ones can also be used. Rich in vitamin C, a natural anti-oxidant; it encourages the immune system.  Suck on an organic lemon if you have swollen glands.  Lemon is so powerfully acidic that it is rapidly converted to alkaline in the gut providing a powerful healing tool for detoxifying and healing. Great for supporting the liver.

Marjoram (Origanum majorana):

It is a powerful antiviral herb.  It is also a stimulant, antispasmodic, antiseptic and carminative – a combination of opposites that bring balance.  It relaxes the lungs and digestion and expels mucus wherever it may be situated.  It can be used for cramps and nausea and adds a slightly lemony flavour to dishes.

Mustard (Brassica hirta, B, nigra and other species):

Is a stimulant, alterative and rubefacient (dilates the capillaries and increases blood flow) that is excellent for the digestive system.  The best mustards are those made from whole grains and mixed with apple cider vinegar rather than malt or white wine vinegar.  Add it frequently to salad dressings and when cooking rice and other grains.  Use the seeds whole on steamed cabbage, carrots and parsnips to add crunch and spicy heat!

Nutmeg and Mace (Myristica fragrans):

Come from the same seed.  Mace is the outer covering of the nutmeg.  Nutmeg and lettuce soup is very good for depression and nervous disorders.  Mace is an antiseptic and is delicious in sweet dishes.  Sprinkle nutmeg and mace on cooked fruit, use with cinnamon in sweet dishes or grate onto potatoes, cabbage, onions or leeks.  The effect is generally warming and soothing.  Together they are supposed to be an aphrodisiac, but be aware that in large quantities they can be hallucinatory.  Nutmeg encourages menstruation and can be abortive in large quantities – therefore avoid it during pregnancy.

THN - multifruit banner 250x250


It is becoming increasingly challenging for everyone to be able to access good health promoting food. Food, that is abundant in the width of nutrients that we need and is free from the harmful chemicals that are increasingly found in our food chain. Advances in food production and processing have not produced foods which suit our biochemistry. Many of them might be convenient now, but not so convenient later when we reap the results of inadequate nutrition.

Constant drip feeding of messages from powerful agri-food businesses is trying to tell us that we need GMO foods to be able to feed the world’s population. Unfortunately time alone will tell what the impact of GMO will have on people’s health and quality of life. However we know that from experience in other areas it is increasingly difficult to get any data as regards adverse impacts in terms of foods, drugs, vaccines etc.

If we are going to remain healthy we must take personal responsibility and not depend on government or anyone e

lse to look after our best interests. Voices of reason and conscience don’t ring as loud as voices of vested interests in the ears of politicians. Any of them, who would like to do differently, are constantly frustrated by powerful advisors who often do not have your or my best interests at heart.

Dr Gabriel CousensA recent quote I read, By Dr Gabriel Cousens, sums up the role of good nutrition.

“ With the proper diet, no doctor is necessary. With the improper diet, no doctor can help”

It is vitally important for us to do what we need to do for ourselves. I know that good nutrition and good hydration are the foundations to health. They will largely determine our ability to avoid degenerative disease and drastically increase our chances of a lengthy, healthy life.





Part 1

Cinnamon (cinnamomum zeylanicum):


Is available as bark, shoots and sticks. The bark is mainly sweet, but also slightly hot and bitter; the shoots have a very different taste and are not so sweet. Both are warming and tonics. Cinnamon and whole barley soup is good for all kidney problems, balancing water volume, general tone and function and helping to cleanse the system. Cinnamon and cloves complement each other in cooking, warming and speeding digestion. Nausea, flatulence and diarrhoea can be helped with them. Cinnamon is chromium rich (chromium is important for blood sugar regulation) and can be used for those who have low blood sugar, hypoglycaemia and potential insulin resistance in the first stages. Diabetics must use under practitioner direction if using large doses/capsules but a little in food is fine.

Cloves (Syzygium aromaticum):


A stimulant and is effective for warming the body, increasing circulation, improving digestion, alleviating nausea/vomiting and clearing phlegm. Cloves are also capable of inhibiting viruses and fungi as well as parasitic eggs. Use sparingly as the flavour is strong.

Coriander (Coriandrum sativum):


A great anti-viral herb. As a seed it is a good thickening agent. Helpful for stimulating digestion.

Cumin (Cuminum cyminum):


Is ‘cooler’ than some spices, but it still warms and aids digestion. It is one of the best spices for the relief of flatulence. It is also a stimulant and antispasmodic, useful to the heart and uterus.

Its time to dig out all those messy bags of herbs and spices that you never use! Or start buying herbs and spices you see in the supermarket…but didn’t buy before because you did not know how to use them. Medicinal kitchen herbs are also a cheaper way to get herbal medicine and natural healing into your life EVERYDAY and while your cooking will taste more interesting.

Herbs and spices used in cooking traditionally were always included to help the easy digestion of heavy foods, break down rich or fatty foods and help destroy parasites and other bacteria that may be present in the food. Remember; herbs and spices have been around a lot longer than refrigeration!

A pestle and mortar (see above) is helpful for grinding these herbs or use a coffee grinder.

N.B ‘Astringent’ = a substance that contracts the tissue or canals of the body, thereby diminishing mucus/blood or cleans the skin and constricts the pores.

Here are some of the most common.

Aniseed (Pimpinella anisum):


A sweet spice. It is excellent for breaking up mucus in the body and for the relief of cramping in the bowels, as well as colic and flatulence. It is also very calming and soothing for the nervous system and helpful for alleviating sleeplessness.

Caraway (Carum carvi):


Is an excellent aid to digestion and relieves indigestion.

Cardamom (Elettaria cardamomum):


It warms the body and soothes digestion. You need to break into the pod for the flavour and medicinal qualities.

Cayenne Pepper (Capsicum annuum):

Cayenne Pepper

It is a medicinal and nutritional herb. It is the purest and best stimulant. It is an excellent food for the circulatory system, as it feeds the necessary elements into the cell structure of arteries, veins and capillaries so that they regain elasticity. It also regulates blood pressure. Used raw, it rebuilds the tissue in the stomach and heals stomach and intestinal ulcers (the opposite is true of cooked chillies). It also produces natural warmth and stimulates the peristaltic motion of the intestines, aiding in assimilation and elimination. Cayenne peppers have white seeds, which are the hottest part; they are good for colds and flu. In some cases, it is too hot and those who are already ‘inflamed’ or over-heated should not use chilli – especially not cooked chilli. Avoid if you have a fever or are menopausal.

Source: Herbs for Everyday Living Course


It appears that the business of beneficial bacteria is booming as the  “probiotics” label is common on everything ranging from supplements to yogurt and even to the granola bars. The term has also gained tsunami of attention as one of the essential elements to promote health and vitality.

Basically the Probiotics are the “friendly bacteria” , which are similar to organisms, which naturally occurs inside the digestive tract. In fact certain types of probiotics have direct connection health benefits, from helping with irritable bowel syndrome to traveler’s diarrhea and even help to boost the immune system.

Most experienced health care experts and holistic health practitioners know that a healthy gut is key to overall health. Studies show a direct link between gastrointestinal ecology and immune function, and one of the most important steps to achieving healthy gut function is by restoring and maintaining a healthy balance of gut flora.

If any of the following apply to you or your family, you should be considering using a probiotic formula:

• Imbalanced flora in the small or large intestine

• Gastrointestinal irritation

• Recent antibiotic use

• Irregular bowel movements

• Abdominal bloating and flatulence

• Anal irritation

• Frequent travel

Remember that not all probiotics are the same and it’s imperative when choosing a probiotic product for either yourself or your family that you have it test it with Kinesiology on you or you know that it is a top quality product, guaranteed to work.

Sea Vegetables/Plants Part 1 & Part 2



  • Chlorella is a green single-celled algae cultivated in fresh water ponds.
  • It has a grass-like smell because the high amounts of chlorophyll in it, the highest concentration of any plant in the world. It has existed on the plant for billions of years and was one of the first foods to appear. Fossils of Chlorella have been found dating back 3 billion years.
  • Chlorella is one of the healthiest, most potent foods in existence. In addition to being a perfect food for humans, lower grades of Chlorella are fed to livestock all over the world.
  • Chlorella is a powerful high-protein algae. It is about 65% assimilable protein. There are five grams of protein in one teaspoon or fifteen grams in one tablespoon.
  • It contains carotenoids, high amounts of magnesium, and the super detoxifier known as chlorophyll. It also contains approximately two to six times more chlorophyll than spirulina, but a little less protein.
  • The cell wall of chlorella has been found to be valuable. It binds with heavy metals, pesticides, and such carcinogens as PCBs found to (polychlorobinphenyls) and carries these toxins safely out of the body.
  • Another feature of the cell is a substructure that contains complex polysaccharides which is a plant chemical constituent renowned for promoting powerful immune responses.
  • The cell wall also contains compounds related to those found in bacteria that fortify immunity and protect against mutation.
  • Chlorella is also rich in a nutrient factor isolated in the 1950s and not available in other green foods called ‘Chlorella Growth Factor’ (CGF). This CGF makes chlorella most useful for improving growth patterns in children, maintaining health in old age, healing injuries, and initiating growth where it has been stunted from disease or degeneration, including Alzheimer’s disease, nervousness, palsy, seizures, sciatica, multiple sclerosis and other nerve disorders.
  • It also promotes normal growth of disease processes such as tumours. Because its chlorophyll content is one of the highest of any food, chlorella is useful for the many conditions which benefit from chlorophyll’s purification, renewal, and anti-inflammatory properties. Treatment of viruses and fungi which sap energy, such as candida-overgrowth, Epstein-Barr virus, chronic fatigue immune deficiency syndrome (CFIDS), and AIDS, is advanced by the immune-enhancing qualities of CGF as well as the antiviral effect of chlorophyll.
  • It also assists all blood sugar imbalances like diabetes, hypoglycaemia, manic depression.
  • Chlorella contains large quantities of fatty acids particularly the artery-cleansing, omega-3, alpha-linolenic variety; perhaps the reason chlorella has been shown to be so effective in reducing blood cholesterol in the body and preventing arteriosclerosis (hardening of the arterial walls).
  • The Japanese use a great deal of it in their diet – and they are famous for youthful skin, low cancer rates, excellent immunity and living to a great old age.

If you buy chlorella as single product rather than as a Superfood blend, we suggest ‘Sun Chlorella’ available from

Sea Vegetables/Plants Article Part 1

Blue-green Algae

blue green algae

  • Blue-green algae, are microscopic organisms that are naturally present in lakes and streams. Blue Green Algae is probably the oldest or first life forms.
  • Algae is the most nutrient-dense and perfectly-balanced wholefood with an extraordinarily complete content of vitamins, minerals, amino acids, essential fatty acids and live enzymes.
  • Algae provide over 80% of the oxygen in the earth and provide a staple diet for countless plants and animals.
  • Blue Green Algae contains the very important Essential Fatty Acids (EFA’s) of Omega-3 alpha linolenic, Omega-3 eicosapentanoic and Omega-3 docosahexaenoic, plus Omega-6 linoleic.
  • One of the only vegetarian sources of vitamin B12, providing 133% of the RDA.
  • Contains 60% high quality protein.
  • Highest beta-carotene content per gram of any food – a provitamin that boosts the immune system and scavenges free radicals that can cause oxidative damage in the body.
  • Richest known source of chlorophyll, which can help our bodies in cell regeneration, blood purification and general detoxification.
  • Enzyme active for complete and easy absorption.
  • Contains the full spectrum of trace minerals.

For more info visit


Acid & Alkaline – sea vegetables/plants are excellent for alkalising and work well alongside herbal medicine.

It is important that we maintain a balanced body pH of ideally around 7.2-7.4, which is roughly neutral. A diet of junk food to include fast food, over-cooked, processed foods, (especially soft drinks (the worst is cola), which have a pH of 2.7) creates a body that is several thousand times more acidic than our bodies. This is important because all diseases start and live and thrive in an acidic environment and do not live well in an alkaline environment. Thus it follows that to keep ourselves as alkaline as possible creating a healthy body. (Becoming too alkaline is rare but not unheard of.) The rise of fast, junk and processed foods match those of rising cancer rates.



• Spirulina is one of the many blue-green algaes (single-celled plants); named after its spiral shape. Algaes are incredibly old life forms, responsible for producing and sustaining our oxygenated atmosphere. They are the basis of the food chain and the primary source of food for the great baleen whales.

• Spirulina is not a salt-water algae; it grows in fresh inland waters. Due to being a prehistoric plant it is rich in nutrients and gives huge amounts of energy. Spirulina is potentially one of the most concentrated, nutritious foods on this planet. It is the highest natural source of complete protein. Hawaiian spirulina is regarded as being the best source because of its rich, clean waters.

• It is one of the oldest foods on the planet because it is a single-celled plant, it assimilates with almost no work from your digestion. In fact, your body begins to assimilate it right in your mouth and into your bloodstream.

• The high amount of sunshine makes the spirulina high in Beta Carotene. It is a rich source of B vitamins, especially B12 and it is also one of the richest sources of minerals. Spirulina contains chelated versions of potassium, calcium, magnesium, zinc, selenium, phosphorous, and iron.

• In addition to these beneficial minerals, you can get vitamins A and E vitamins from spirulina.

• Spirulina also has all nine of the essential amino acids, as well as nine more nonessential ones.

• Spirulina contains compounds like phycocyanin, polysaccharides and sulfolipids that enhance the immune system. In fact spirulina contains the most remarkable concentration of functional nutrients ever known in any food, plant, grain or herb. No other algae, blue-green or chlorella, has been the subject of such intense research over the past 30 years – there have been thousands of scientific studies.

• Spirulina contains the major long-chain omega-3 fatty acid (‘good’ fat) found in the brain. It is the primary building block of the gray matter of the brain and the retina of the eye.

• Spirulina is a rich source Gamma Linolenic Acid (GLA). GLA is an essential fatty acid that has been shown very helpful in the relief of arthritis. GLA also helps lower high blood pressure and blood cholesterol. It eases such other conditions as premenstrual pain, eczema and other skin conditions.

• It is 58 times richer in organic iron than raw spinach and 28 times richer than raw beef liver!

• Phycocyanin, which is the natural blue pigment of Spirulina, is not found in any other food on the plant. Phycocyanin has shown promise in treating cancer in animals. It also stimulates the immune system.

For more info visit



We wash our hair and our faces everyday but we cannot take out our internal organs and rinse them through, so give you liver a boost today.

-eat a bunch of red grapes

-take a fresh garlic clove or odourless garlic tablets

-drink a glas of carrot or beetroot juice everyday

-drink some dandelion or fennel tea

Take Control of Your Health NOW!

Kostas & Lana


Our aim is to help you with your daily “Healthy” food choices. Avoid cooking or frying any of the fruits & vegetables below. They need to be eaten raw or very lightly steamed, as cooking destroys the enzymes and chlorophyll (if applicable) in them.


Asparagus?- Broccoli?- Chilli -Capsicum/Pepper- Basil?- Brussels Sprouts Courgette/Zucchini- Dandelion – Snowpeas –Green/String/Runner Beans – Spinach – Kale – Wakame – Kelp?- Collards – Chives – Endive -?Chard- Cabbage- Sweet Potato – Coriander – – Cauliflower –Carrot – Beetroot -Eggplant/Aubergine – Garlic?- Onion?-Parsley?- Celery -?Cucumber – Watercress?- Lettuce?-Peas?- Broad Beans?- New Potato -Pumpkin?Radish


Avocado – Tomato – Lemon?- Grapefruit – Fresh Coconut

Grains & Beans!

Amaranth – Buckwheat – Brown Rice   – Chia – Kamut – Millet – Quinoa – Spelt

Lentils? -Lima Beans- Mung Beans – Navy Beans – Pinto Beans -Red Beans – Soy Beans -White Beans


Alkaline Water?- Tofu? – Goat & Almond Milk – Herbal Tea


Nuts & Seeds!

Almonds – Coconut -?Flax / Pumpkin / Sesame / Sunflower Seeds


Avocado Oil Coconut Oil Flax Oil Udo’s Oil Olive O


Soy – ?Alfalfa –  Amaranth –  Broccoli –  Fenugreek – Kamut – Mung Bean – Quinoa – Radish – Spelt


Sprouted Bread S- prouted Wraps – Gluten/Yeast  Free Breads & Wraps

Supplemments & Grassess!

These must be organic, food state and with all the nutrients in them, as certain processing methods kill all the nutrients in t them.

Chlorella – Green powders / Wheatgrass / Barley Grass  diluted in water or mixed into juices/smoothies

For more alkaline products and solutions please click here

Bee Superfoods – The Egyptians wrote about it back in 5500 B.C., the Indians used it for their religious ceremonies in 1000 B.C. and even the Babylonians have been noted to use it in their medicinal practices. The western world actually discovered the benefits of bee superfoods by accident during an investigation of native Russian Beekeepers who regularly lived past 100 years of age who ate raw honey, rich in bee pollen, every day.


Siberian Ginseng

(Eleutheroccus Senticosus)


Not to be confused with other ginsengs such as American ginseng or Korean Ginseng – this is quite a different plant – indeed it is not really a ‘true’ ginseng but something even more special and extremely safe and can be taken all the time (unlike other ginsengs). Siberian Ginseng is an adaptogen (see later) – while other ginsengs are not. A ‘tonic’ herb – it is a tall shrub that grows to 5-7ft, with leaves that look like horse chestnut. The flowers appear in July – the colour of these varying from cream, pale yellow, lilac or violet. It needs plenty of water all year round to flourish. It has been used in China and Asia for 2,000 years or more and was commonly used in ancient healing rituals for energy, fertility and all round healing. In 1959 the Ministry of Health in the former USSR (Russia now) authorised clinical tests, which sparked scientific interest. The Soviet government then officially approved the herb’s use as a tonic and in Russia still today is used by athletes, astronauts, climbers, miners, mountain rescuers and soldiers – to give then strength, endurance, energy, recovery from exhaustion and to calm the adrenals/nervous system after stress/intensive physical labour. 4,00 plants were screened by the government and they picked Siberian Ginseng to be the best as an all round super tonic.

Where can you find it? It grows abundantly in the wild in Siberia, Mongolia, Korea, China and Japan. A tough plant, it adapts to its surroundings; prefers sunlight but can tolerate extremely cold winters and sub-zero temperatures. You can grow it in Scotland and the USA however more successful plants for medicinal use have come from the countries listed previously.

Medicinal Uses:

What is an Adaptogen?

Adaptogenic herbs help the body ‘adapt’ and heal all systems/organs for men, women and children. Energy, recovery, rebalancing, rejuvenation for the kidneys, liver, heart, spleen, lungs, bowels, brain, immune system, adrenal system, endocrine system (hormones/thyroid), lymphatic system, nervous system, digestive system. Its is uplifting while calming – giving it a unique and sophisticated chemical action – meaning if you take it you are not made to feel sleepy or drowsy or indeed hyper and over-awake. It creates a great equilibrium in the body.

• Extreme fatigue, chronic fatigue, tiredness from physical exertion – though work or exercise.

• Recovery from long term illness and infections – particularly where someone has had to have bed rest because they found moving around very tiring. Can be used for post-cancer treatment recovery – e.g chemotherapy.

• Acute conditions that have worsened and become chronic – e.g common cough that has turned into a chest infection.

• Sexual health, low libido and fertility – for both sexes. Increases semen output.

• Poor neurological function – helps to normalise brain function.

• Excellent for stress, low moods, anxiety – balancing the nervous system. Good for dyslexia, autism and memory.

• Improves cerebral corticoid (steroid hormone) function and speed of brain.

• Increases oxygen consumption and improves respiratory effectiveness.

• Enhances liver protection and lessens liver cell regeneration.

• Lots of research on neo-natal brain development. Very safe in pregnancy and breast feeding. Helps to alleviate fatigue in pregnancy and recovery from giving birth or dealing with reduced sleep with a new baby.

• Good for managing low or high thyroid function – safe with thyroxin under practitioner supervision.

• Good for recovery from injury/enhances healing time. Has anti-inflammatory properties.

• Good for all ages from foetus to the very elderly.

• Can be taken long term, with no less effect. Accompanies herbs like Echinacea and Hawthorn well.

• Helps the body to resist infection.

• Improves hearing and sight.

• Very good also for someone who ‘over functions’ – always running around, fasting talking, unlikely to want to rest/calm down. This herb helps to settle a character like that.

Energetic Uses:

Those who lack emotional energy. In naturopathic terms excellent for those that have weak kidney and spleen energy/meridians. Totally revitalising for the mind. Improving happiness and zest for life. Good for calming an anxious person and bolstering an unconfident/fearful character.

Parts used:



Tincture, capsules, herbal powder, tea or decoction made from the root.


None. Safe in pregnancy, breastfeeding and infants onwards.

Other adaptogens:

Ligustrum, Astragalus, Rhodiola, Withania (in India called Ashwaganda), Schisandra. You could use these all in combination with Siberian Ginseng. Although Siberian Ginseng remains the King!



Silicium is often referred to as the forgotten trace element and is essential to human health as it forms one of the essential constituents that the body needs to maintain a healthy lifestyle and repair damage caused by external influences and the ageing process. The modern human race is deficient in Silicium due to our processed and refined diet allied with the fact that, as we age, we progressively lose silicum from our bodies making us more prone to arthritis and joint problems as well increased wrinkles and skin problems.

What is Bio-Activated Organic Silicium?

Silicon is a natural element needed by the human body for many processes. When it is bio-activated, as it is with VitaSil/Dexsil products, it is able to penetrate the skin to form collagen, the skin’s natural scaffolding, and also elastin, which keeps the skin supple. No other product can create collagen in this way. As humans age, the amount of silicon they have decreases.

What does Bio-Activated Organic Silicium do?

– It reduces and prevents lines and wrinkles.

By being able to penetrate the deeper layers of the skin, VitaSil/Dexsil helps produce collagen and elastin naturally. Collagen plumps cells with hydration so the skin becomes fresh and hydrated. In younger skin, it can prevent wrinkles from forming. In mature skin, winkles will decrease and the skin will become firmer and younger looking.

Bio-activated organic silicium comes in both a liquid, taken each morning, and a range of gels aimed at different ailments.

– It Reduces Inflammation

Bio-activated organic silicium also combats and reduces pain and inflammation, whether from rheumatoid or osteo-arthritis, injury or any other source of inflammation.

What conditions can it help?

  •  Dehydrated skin, loose sagging skin, wrinkles and lines anywhere on face and body

Silicium Gel is the only product that allows the body to naturally generate collagen.

This means that the skin all over the body and  face will become firm and hydrated. Cells will plump up with collagen, wrinkles are reduced and new ones are prevented.

– Drink Organic Silicium Liquid each morning. 

  • Muscular pain, cramp, stiff muscles.

Powersil/Sport Gel acts effectively and quickly on any form of muscular

Cramp or pain. This can be after sporting activity, a pulled muscle from lifting,

working on computer, carrying heavy bags.

Muscles relax and circulation is increased. Pain is diminished.

– Drink Organic Silicium Liquid each mornin each morning.

– Apply PowerSil/Sport gel twice a day on the affected and  surrounding areas on damp skin.

  •  Acne and spots anywhere on the face and body.

Clear gel applied on oily/ acne skin spots. Dries spots, prevents future ones

from forming. Based on the Silicium molecule it allows the body to naturally generate

collagen. The gel will help to prevent acne scars on skin.

–  Drink Organic Silicium Liquid each mornin each morning.

– Apply Boutons/Spots gel 3 times a day on the affected and surrounding area on damp skin.











Sprouting is a fantastic way to get lots of nutrients DIY style. Sprouting means the food remains raw and therefore enzymes intact. In fact, if you want to add more raw food to your cooking but found it overwhelming – sprouts are a good place to start. They are fun to do with kids too and excellent for their growing bodies and brains!

The choice of what you can sprout is big. Here is just a list:

Buckwheat, oats, Wheat, rye, quinoa, amaranth, alfalfa, barley, millet, corn, pumpkin seeds, sesame seeds, sunflower seeds, almonds, radish, fenugreek, mustard, cabbage, beans – adzuki, chickpeas, mung and lentil. Other legumes are hard to digest when raw so best avoided and not recommended for sprouting.

Directions for Sprouting – Using a Sprouter


  1. Soak whatever you are sprouting overnight in water – although some foods/seeds need less soaking and over-soaking spoils them. If buying proper sprouting seed packets you should find suggestions on the back of the packet.

Some rough guidelines are:

Buckwheat – 15 minutes

Amaranth – 12-14 hours

Oats, Barley, corn, rice, millet, wheat, rye, 8-14 hours

Quinoa 2-4 hours

Almonds 10-14 hours

Fenugreek 8-14 hours

Cabbage/kale 6-14 hours

Sesame, sunflower, radish, pumpkin, mustard 8-14 hours

Lentils, mung beans, adzuki 8-14 hours

  1. Sprinkle evenly onto the shelves – remove any odd looking/damaged seeds/beans etc
  2. Rinse twice a day, rejecting anything that looks as though it is rotting
  3. After 3-7 days they should be fully sprouted and ready to eat (see alfalfa warning below)
  4. Refrigerate afterwards – they should keep for about 5 days

Sprouting can be tricky if you do not keep the water flushing through the sprouter each day. They need attention. If you are going away for a few days, chances are your sprouts will not be happy once you come back. So best done when you can rinse them morning and evening.

Easy for Beginners:

Wheat, sunflower, almonds, lentil, mung and alfalfa.

We recommend using a pottery sprouter over a plastic one – but if that is all you can find, then that is fine. You can also use a jar

Some Cautions with Sprouting Alfalfa

Alfalfa becomes a grass when it has reached 3 – 6 inches (in other words when it has immature (primordial) leaves). Before this stage it is a sprout and will contain different chemical constituents. Sprouts eaten in excess and harvested before they are mature contain a small percentage of an amino acid analog called canavanine, which can make you sick or worsen other symptoms. The canavanine concentration is highest in the alfalfa seeds and decreases in concentration after the third day of sprouting. Because canavanine is water soluble, rinsing the sprouts each day also decreases the concentration. Alfalfa sprouts are best to eat when they are a rich green in colour and have their first division. At this stage they have minimal canavanine and do not cause any problems. This is usually around day seven.

Some nutrition…

Quinoa/amaranth – high in protein

Millet – soothing for the gastrointestinal tract

Seeds – excellent source of fibre, rich in minerals – zinc, selenium, magnesium, source of protein and essential fats

Beans – fibre, protein, good carbohydrate

Buy your Fresh Life Sprouter from . Click Here

Hippocrates is considered the father of Western Medicine and lived from 460 BC to 377 BC. Some of his sage advice included, “Let food be thy medicine & let thy medicine be food.”

Picture of our healthy food table, from a recent video shoot!

MSM is the 4th most plentiful mineral in the body and so essential to life that it is found in every cell of virtually every animal and plant. MSM is basically converted sulphur. MSM as a supplement is usually sourced from pine bark. Never use synthetic MSM. Foods rich in sulphur are eggs, onions, garlic and aloe vera.

MSM is source of sulphur which is an essential mineral in the body. It helps to maintain overall body balance between acidity and alkalinity which is required for balanced health. When you take MSM, your cells become more permeable, enabling your body to quickly wash out any foreign particles in your system. Every twelve hours your body is designed to flush each cell of any unwanted debris. When your diet is deficient, the cell walls become hard and stiff and this hinders fluid flow through the cell walls. How MSM can change this is by softening the cell walls, allowing foreign proteins and free radicals to be washed out of your system. MSM is used by the body to continually create new healthy cells to replace the old ones. Sulfur also plays a part in tissue respiration, the process that oxygen and other substances are used to build cells and release energy.

1. MSM helps our bodies absorb more nutrients (vitamins and minerals). Especially good for helping to absorb Vitamin C.

2. MSM increases oxygen availability to the body.

There are people who have had emphysema, who used an atomizer for breathing and could hardly get out of the chair to walk across the room, who, after about a week of taking MSM, walked a half mile, rested and then walked another half mile. Now that is not because emphysema had been reversed, but because the MSM detoxifies and increases the blood’s circulation of oxygen. MSM helps get oxygen into the blood a lot more efficiently with the same amount of work.

3. MSM helps increase energy.

Energy levels increase with MSM because it helps make the cell walls more permeable. Our cell walls get thicker and more rigid with age; this tends to create a lessening of the amount of nutrients and oxygen that can enter the cell through the cell wall. Also, toxins which get stored in the cell get trapped within the cells because of the lower permeability of the cell wall. When MSM goes into the body the permeability of the cell walls greatly increases, enhancing the absorption of nutrients and oxygen and helping release the toxins which were stuck in cells. When these toxins leave the body, it helps to increase our energy.

4. MSM Supports Blood Sugar. A good example of this at work shows up in diabetics. When their blood carries sugar to their cells, the sugar cannot be absorbed due to the impermeability of the cell wall. Studies show that when MSM goes into the body it causes the cell wall to be more permeable again. The pancreas (which requires sulphur to make insulin) normalizes because it does not work so hard, blood sugar can now be absorbed through the cell walls, helping to balance the blood sugar level. Because sulphur is a component of insulin (the protein hormone secreted by the pancreas that is essential to carbohydrate metabolism), a lack of nutritional sulphur in the diet can result in low insulin production by the pancreas. Studies suggest, in those with diabetes, that the cell wall may be more leathery and thus the absorption of sugar by the cells is greatly reduced.

5. MSM helps the body eliminate toxins including lactic acid build-up from strenuous exercise.

Drinking plenty of water is very important for anyone wishing to have good health. The fact that MSM detoxifies means that you need to keep water moving into the body so that the toxins can be eliminated without stressing other organs of the body, such as the kidneys.

6. MSM helps to dramatically reduces recuperation time from strenuous exercise and long hours of work.

7. MSM helps relieve muscular aches and pains.

8. MSM helps reduce inflammation due to injury or inflammatory diseases such as arthritis.

When the water pressure inside a cell is greater than the water pressure on the outside of the cell, there is inflammation and swelling. (The outer and intercellular fluid pressures are not equal.) MSM enhances the permeability of the cell walls, therefore allowing the pressure on both sides of the wall to equalize, thus relieving the inflammation. MSM takes inflammation out of soft tissue and since pain comes from nerves in inflamed soft tissue, there is often relief from the pain of such inflammatory ailments as arthritis, bursitis, rheumatism and hip dysplasia.

9. MSM helps reduce scar tissue and wrinkles and helps keep the skin more elastic because its collagen stimulating. Collagen levels reduce as we get older. Collagen also supports joints and aids injury healing.

10. MSM helps the hair and nails grow stronger and faster. Rich in keratin (required for hair growth).

11. MSM has been shown to improve mental alertness.

12. MSM has been proven to help in the reduction and even the total elimination of allergies.

13. MSM reduces headaches, cramps and muscle pain caused by hormonal imbalances, for example, PMS. Not advised to begin taking it though during your period – you need to have been getting used to it beforehand since you should not detoxify your body during your period.

14. MSM helps relieve constipation by encouraging bile production in the liver. Bile acts as a laxative in the body.

15. MSM has been shown to help reduce and even eliminate snoring.

Where can I get it from?

MSM is available in 2 forms as a powder supplement and as tablets. It is also available from most good health food stores and online.  MSM powder is recommended when adding to juices or smoothies, and tablets are recommended for those that don’t like the taste or for people doing weight training who want to take higher quantities of these branch chain amino acids in pure form to help with muscle growth and repair.


The cramp bark quickly reduces releases overly tense muscles in the gut and bowel which have contracted due to unbalanced digestive enzyme activity. Once the muscles relax and the tension and bloating reduces, digestive enzyme activity will more readily regain better activity. Additionally crampbark is soothing to the nerves and a calm mind makes for better digestion.


As a premier liver herb; milk thistle is able to normalize most liver functions and thus hugely help stomach and digestive enzyme function. It’s highly protective effect on the liver helps optimize general liver function which is fundamental to effective digestion.


Is useful for chronic digestive infections on an immune level and also as a very competent anti-inflammatory herb. It can soothe and repair tissue that is damaged and upset by a range of digestive disorders from ulcers to gastritis and other painful inflammatory stomach disorders.


Has the ability to ease wind and bloating caused by ineffective, weak and hampered digestion. It can additionally stimulate appetite and relieve stomach pain. It is famous for being the main component in many colic formulae for babies.


Is useful for symptomatic relief of indigestion and other upper gastrointestinal conditions due to its calming influence on either a underactive or overactive digestive system. With its balancing pH abilities it is able to deal with either of these stomach acid production imbalances. It’s protective and demulcent properties protect the gut and assist ‘leaky gut’ and other problems.


Is a prime digestive, which stimulates enzyme production and soothes the stomach due to its very powerful anti-inflammatory components. It does this by protecting the stomach itself from its own acidity excesses and any invasive and destructive microbes e.g. bacterial, fungal or viral. This buffer will also help repair the stomach lining and help redress ‘leaky gut’ problems. Turmeric is also able to attack and disarm a range of microbes, which will prevent a build up of un-beneficial flora, which is often the negative product of a weak stomach.


A premier anti-inflammatory herb to relieve spasm, cramps and muscle strain, a vital role in this formula and much-needed to soothe and relieve pain. Also known as colic root to the Aztecs and used in Chinese medicine as a stomach tonic.


Will fight a wide range of microorganisms which can attack, weaken and impair the stomach and all its functions; from virus to fungi, from bacteria to flukes, and the diseases they encourage. For 4-6 thousand years olive has acted as a broad spectrum anti-microbial plant capable of aggressive attack mechanisms.


Strongest asset for the digestive system is twofold; it has 5 flavours, which gives it the ability to influence digestive enzyme production like none other. It is also a profound recuperative tonic making it a master choice for recovery from low energy and restoring vitality and general well-being.


Increases the production of bile (a chologogue) by up to 60%, helping and assisting in the digestion of fats; its bitter compounds activate the liver and gallbladder in order to do so.


Its bitter constituents stimulate the production of saliva and a balanced range of gastric juices. It is helpful for many symptoms of faulty digestion to and will retrain the pancreas, partly due to it’s bitter components. It tones and tunes the appetite, assisting the stomach, liver, gallbladder and bile production.


Is renowned as a stomach settler and soother, relaxing and balancing in turn the whole body. It also beneficially influences the circulation and nervous system. Chamomile is dully a natural probiotic as it regenerates positive stomach and bowel flora which is vital where overly opportunistic microbes have imbalanced stomach flora. Ideal for children.


Assists feeble digestion by its bitter action and improves liver and gallbladder congestion by stimulating bile and gastric juices. Highly useful in small quantities to provoke and strengthen.


Is a warming herb used as a traditional remedy for supporting and strengthening weak digestion. It also supports unbalanced blood sugar levels by nourishing the pancreas. The cinnamon essential oil motivates production of many important digestive enzymes.


Is helpful for digestion nausea, wind, bloating and colic. Anything that can be a miss with a struggling digestive system is calmed and soothed by ginger. It is warming, anti-nausea andrelaxing to an irritated and tense gut.

BROMELAIN – (from Pineapple)

Found in high concentrations in the pineapple stems; bromelain is an enzyme capable of digesting proteins. Excellent anti-inflammatory too. It has activity in the stomach as well as the small intestine. It has been shown to be an adequate replacement for pepsin and trypsin (enzymes produced in the mucosal lining of the stomach that acts to degrade protein) in cases of deficiency and has been used to heal gastric ulcers (promoting healing).


Calm and soothe the mucus membranes. Both plants have rich mucilage (a gluey thick substance produced by some plants that acts as a membrane thickener) properties – making them ideal gastric and bowel repair and anti inflammatory herbs. Slippery elm causes reflux stimulation in the nerve endings in the GI tract leading to increased mucus secretion. The increased mucus production can help to Protect the GI tract against ulcers and excess acidity.




This drink is designed to gently cleanse the kidneys whereby reviving their function and strengthening their activity for more positive health and energy. This drink is pleasant tasting and becomes slightly sweet from the cinnamon. Pearl Barley or Whole Barley can be bought from health food stores or the whole food section of good supermarkets.


½ Cup of Whole Barley

6 Cups of Water (so that you drink 2 cups a day for 3 days).

¼ of a Cinnamon Stick

Grated Ginger

Freshly Squeezed Lemon Juice

• Take a cup full of Barley, stick of cinnamon and a thumb sized amount of fresh ginger root (grated).

• Put in a pot and cover with filtered water and simmer for 25 minutes then turn off the heat and leave over night (covered). Sieve it through in the morning, adding fresh lemon juice to taste (1 lemon).

• Drink this for ideally for 3-6 days. It last refrigerated for 3 days. Then you will need to make some more. Do not re-use any of the ingredients – start from fresh.


It must be stated that our products are NOT a cure. These products are not intended to diagnose, treat, cure or prevent any disease. Information and statements made are for educational purposes and are not intended to replace the advice of your health care professional.

Dear Friends, 

Here are some tips for improving your nutrition. Start with a few points, and work your way up to adding more and more healthy habits into your life.

  1. Please ensure that you build a routine eating the same times daily (within one hour earlier or later than the time that you ate the day before).
  2. The ideal hours to eat your meals are between 7-9:00 am breakfast, 11:00-13:00 Lunch and 17:00-19:00 Dinner, according to circadian (body) rhythms.
  3. First thing the morning after brushing your teeth and scrapping your tongue (use a tongue scrapper) have 1-2 glasses of warm water with some lemon or lime (very alkalising and flushes your inner body). Allow minimum 15 minutes before having breakfast.

    First thing in the morning, drink 1-2 glasses of warm water with lemon.
  4. Have a Mid Morning and Mid Afternoon snack only if you are hungry or doing intensive sports. Please ensure that you have a glass or two of water first, as you can be thirsty and mistake it for hunger.
  5. If you stay up late and you feel hungry, have a piece of fruit – apple or pear preferably as they are easy to digest and they won’t interfere with your sleep. Also, it will stop any sugar craving as it is natural sugar, without the side effects of the desserts!
  6. Drink 6-8 glasses of water per day & an extra glass of water for any coffee or soft drink that you drink – or more if you train/being very active. Drink the water throughout the day starting from first thing the morning.
  7. Avoid having any drinks with your meal so your digestion will not be slowed down due to the dilution of your gastric juices. Ideally drink 15 minutes before your meal or ideally two hours after the meal.
  8. The food on your plate should be combination of ¼ of carbohydrates (wholegrain rice/pasta, millet, buckwheat, rye bread, couscous, lentils, beans, chickpeas, quinoa) /1/4 of protein and the rest vegetables (as less cooked-Steamed) or fresh salad to help you digest it (rich in enzymes). Please note that if you have access to sprouts, they are 30 times more nutritious then any greens, so add them to your salads. Avoid white rice and potatoes (sweet potatoes ok) and not as much pasta as it will help you with loosing weight. Use wholegrain millet, quinoa, pulses, buckwheat as well pastas made from corn, wholegrain rice.
  9. Please ensure that your food, especially the meat, dairy and eggs are organic as to avoid absorbing the hormones from the animals into your body, which can gradually cause you hormonal imbalances.
  10. You should aim to eat roughly about 1.0 gram of protein per 1kg of your weight. As not all of the animal/fish protein is absorbable from your body. That translates to about 100 grams of protein (fish/chicken/red meat) per meal. Please note that many vegetable protein/meal replacements (no milk based) are available which can help you when stressed, on a hurry or limited options availiable.
  11. The vegetables can be whenever possible organic but at least to be local produce (British) as they are fresher as it takes less time to get to the supermarket comparing to the ones from other continents.
  12. Avoid fried/grilled food and  aim for steamed Vegetables/Fish (add lemon), raw salads and oven-cooked meat. Eggs eat them boiled or poached.
  13. Use olive oil, avocado oil or seeds oil everywhere, except frying. If frying, use either coconut oil or animal fat.
  14. Before you eat please take five deep breaths while seating to relax. Then make sure that you chew you food thoroughly, without talking to anyone else or reading something else. There is a very wise saying , “drink your food and eat your drink”.
  15. Eat slowly as it takes 20 minutes for the signal that you are full to reach the brain. So if you eat very quickly you can overeat and then feel sick.
  16. Reduce your intake of salt (it helps with weight loss as well – body get rids of excess water).
  17. Reduce stress in your life as if you are stressed the body withholds extra kilos (even if you eat healthy). It  perceives the stress as a warning that difficult/hunger times are coming so it stores as much fat as it can for future energy/preservation.
Eat Organic Food!

N.B. The above notes are just guidelines as there are many schools of thought out there for Vegan, Vegetarians etc, which have some great principles. The above principles are more than enough to put you back on the right track.



P.S. As most of you are busy, an excellent tip for training is just to buy a trampoline so you can practice daily for 5-20 minutes at least 20min before a meal. This was proven by NASA as the most effective form of training for their astronauts as it stimulates the whole lymphatic system (drainage of the body) and body cells.