1. Food combining

A third of us thrive on high-protein, high-fat and low-carbohydrate foods; a third thrive on high-carbohydrate, low-fat and low-protein foods and another third somewhere in between.  Observe what works best for you.  Listen to your mood.  If you suffer from depression, anxiety, hyperactivity or learning difficulties, try a change of diet, (or investigate food and substance sensitivities).

2. Sensitivities or intolerances

45% of people have an intolerance or sensitivity to one or more types of food or substances (British Allergy Foundation). The start is to avoid these irritants and build the immune system.  It may be the offending food/substance can be re-introduced without problem if the right course is followed.

3. Water

Drink 6-8 glasses of water a day.  Start the day with a large glass of water.  Drink a large glass of water when you get in, in the evening.  (Try to avoid water within ½ hour of eating.)  Ideally drink warm water.

Tap water contains a lot of impurities, so invest in a filter. Recommended is FreshWater 1000 from FreshWater Filter Company 0208 558 7495.
 

4. Avoid processed foods

Including white flour, such as white bread, white pasta, rolls, pastry, cakes, biscuits, white rice, confectionery, carbonated drinks, juice drinks and certain breakfast cereals.

5. Avoid sugar.

Check all labels - it is hidden!  (Eg. Special K, tomato ketchup, baked beans and bought mayonnaise are all high in sugar.)  If you choose not to completely abstain, eat no more than 40g of sugar a day, including these hidden sugars.

6. Avoid sweeteners

eg. Nutrasweet, Equal, Spoonful, etc.  There is increasing evidence to suggest a link between sweeteners and mental agitation, headaches, depression, and even cancer.  Consider sugar substitutes, eg. Xylitol, agave nectar, molasses, manuka honey, date juice, amasake, fruit juice, raisins and maple syrup, (although these all cause a rise in blood sugar, see below).

7. Avoid foods high GI foods.

The glycaemic index (GI) ranks carbohydrates according to their effect on our blood glucose levels. Choosing low GI foods prevents big fluctuations in blood sugar and insulin levels, which are important to reduce the risk of heart disease and diabetes. Additionally, it can help sustainable weight loss.

Get the GI index of a food from http://www.glycemicindex.com (GI Database).  This is an Australian site, so some brand names may be different to those in the UK.

As a guide, complex carbohydrates (eg. porridge oats, rice, beans and vegetables) have a low GI, whereas simple carbohydrates are processed and have a high GI.

8. Do not skip meals

Again, to maintain balanced blood sugar levels.

9. Ensure adequate protein

Protein at each meal helps stabilise the fluctuations in blood sugar, which tend to occur following the consumption of carbohydrates.

10. Ensure adequate fibre

This helps elimination of waste and prevents bloating.  So, eat plenty of fresh fruit and vegetables, in season and ideally organic.  If you eat wheat, chose wholemeal varieties, eg. wholemeal bread or pastry, brown rice, oatmeal, bran, flax seed.

11. Avoid coffee and tea

Green tea is good as an astringent and anti-oxidant but does contain a little caffeine, so ensure you drink water too.

12. Buy organic whenever possible

With a limited budget prioritise organic meat, garlic and grains, (ie. rice, bread and porridge).

13. Wash fruit and vegetables thoroughly

Ideally, wash in a Vitamin C solution (of 3/4 tsp vitamin C powder or vinegar with 250 ml filtered water), which washes off any remnants of organisms that can cause parasites.

14. Avoid overcooking food

Overcooked vegetables lose many of their nutrients.  Burnt food is carcinogenic, (including burnt toast, and burnt sausages, so BBQs are not great!)

15. Avoid margarine and corn oil,

Use butter if necessary.

16. For frying or grilling use olive oil or butter

Use to minimise the risk of free radicals.

17. Avoid trans-fatty acids

These are found in biscuits, crisps, crackers, doughnuts, margarine, vegetable shortening, baked goods, chips, fried food, snack foods and most processed foods. (Trans-fatty acids are damaged fats that are linked to heart disease, insulin resistance and Alzheimer’s).

18. Saturated fats

Butter, animal fat, dairy, coconut oil – no more than 20g (3/4 oz) per day.

19. Eat oily fish, nuts and seeds

(Store them in the freezer). Use olive oil and flaxseed oil, these contain essential fatty acids, good for the brain, the joints and general good health; they also help to reduce inflammation, (always use cold-pressed, or organic).

20. Soya

Avoid refined soya products, eg. textured vegetable protein (TVP), soya protein isolate (SPI), soya oil, soya flour, hydrolysed vegetable protein or hydrolysed soya protein. 

OK are non-refined forms, such as fermented forms of soya (miso, tempeh, tamari, natto and shoyu soya sauce) and unfermented whole soya forms, (organic non-genetically modified soya milk from whole soya, roasted soy nuts, edmame and organic tofu fermented with nigari).

21. Eat no more than 6g of salt per day

Try low salt products instead.

22. Fish

Although cold water fish are naturally rich in omega 3 fatty acids and excellent sources of protein, they also tend to be contaminated with toxins such a mercury, polychlorinated biphenyl and dioxins, so they should be eaten in moderation.  Some types can be very high in mercury so should be eaten infrequently or avoided, such as tuna, halibut and swordfish.

23. Potatoes

Note how they make you feel, often they are energy-draining due to their glycaemic index, (depending on how they are cooked).

24. Avoid additives, preservatives and chemicals

These are commonly found in processed foods.  Food labels list these by E numbers so check what these mean.

25. Do not drink alcohol every night

When you do, try to keep it to a minimum of two drinks.  Red wine is probably the healthiest, but it does vary from person to person.  It is best to choose organic wines to avoid chemicals and pesticides found in some, particularly those from South America.

1. Eat away from mental activity, (eg. working, the computer, reading, watching TV, studying, etc).
2. Take time to eat slowly.
3. Focus on the taste and texture of your food and savour the moment.
4. Avoid fluids ½ hour around a meal.

Ideally take at least 20 minutes of exercise a day.  Both walking and swimming are excellent because they do not strain the body.  Yoga is great to remain supple.

Follow the general axioms above, however particularly important for you is:

1. Total avoidance of all alcohol for the first phase of treatment, thereafter only very occasionally, say one to two units a week.
2. Avoid all dairy and red meat.
3. Avoid caffeine.
4. Lose any excess weight.
5. Do not use tampons, use unbleached towels.