Foods To Avoid

Wheat products pasta, noodles, bread, couscous, semolina, cakes, biscuits, pastry, wheat crispbread, savoury wheat biscuits, snack foods

Sugar and sugary foods white, brown and raw sugar, soft drinks, biscuits, cakes, slices, pastries, puddings, lollies, chocolate, 'health' bars, muesli bars Artificial sweeteners Alcohol all types

Caffeine tea, coffee, chocolate, cola, cocoa, guarana drinks or supplements

Dairy food milk, cream, sour cream, yoghurt, ice-cream, custard, creamy sauces, cheese, dried milk Yeast and fermented products bread, yeast extract spreads, beer, wine, fermented fish and oyster sauces, soy sauce (see Foods to limit) - wheat-free tamari sauce is okay Canned vegetables

Oranges and orange juice especially if you suffer with migraines

Colourings, flavourings, preservatives and chemical or articial additives

Soft drinks soda water and plain mineral water are okay Melons and grapes these are high in fruit sugar Dried fruit containing preservatives check labels on packets

Processed meats or poultry, salami, bacon, ham these contain preservatives and other additives

Peanuts and peanut butter a common allergen, may be contaminated by aflatoxins (toxins produced by a mould that grows on peanuts)

Peanut oil

Beef, pork or veal organic varieties are okay limited to one serve per week

Deep-fried or shallow-fried food

Concentrated tomato products canned tomato puree or paste, tomato sauce, bottled or canned tomato-based pasta sauces

Fatty food

Any foods you are allergic to or suspect you are sensitive to

WHAT TO DRINK

It is very important to drink enough liquid during each day to help your body flush out toxins. You need to drink at least 2 litres (8 cups) of liquid a day and this can be in the form of any or all of the options below. Diluted or undiluted freshly extracted juices (see Juices, page 17) also contribute to your liquid intake, but for these purposes are really considered a 'food' rather than a plain liquid because they contain such concentrated nutrients. Purified and spring water

Soda water with a squeeze of fresh lemon or lime juice Herbal tea avoid flavoured black or green teas Hot water with slices of fresh ginger and/or lemon Dandelion root coffee extra fibre & supplements

FIBRE

Fibre is essential in your daily diet to help absorb and eliminate toxins from your digestive system. Choose from the options below and have two serves per day, at breakfast and later in the day (afternoon tea is a good time to reduce sugar cravings and help reduce appetite).

1 tbsp freshly ground linseeds (4.5g dietary fibre) sprinkle over cereal, add to a smoothie, stir into a soup, whisk into fresh juice, mix into soy yoghurt or chopped fruit

1V2 tsp psyllium husks (2.8g dietary fibre) whisk into a glass of water, juice or smoothie and drink immediately (psyllium absorbs liquid quite quickly, so drink lots of water afterwards)

2 tsp pure slippery elm bark powder (2.1g dietary fibre) whisk into a glass of water, juice or smoothie and drink immediately (it will thicken the liquid quite quickly)

1 tbsp oat bran (1.4g dietary fibre) or rice bran (2.3g dietary fibre) sprinkle over cereal, add to a smoothie, stir into a soup, mix into soy yoghurt or chopped fruit

SUPPLEMENTS

Some nutrients and herbs assist your liver and digestive system to function at their best and in turn assist your body to detoxify. These are not compulsory but will improve the overall benefits.

Antioxidant complex Antioxidants help prevent damage caused by free radicals in your body. The complex should contain nutrients such as vitamins C, E and A (or betacarotene) and B vitamins. A good supplement may also contain antioxidants such as grape seed extract, St Mary's thistle (milk thistle) and/or selenium. Have 1 or 2 tablets per day with meals (check dosage on the label). Acidophilus and bifidus powder This will help ensure your digestive system is well stocked with 'friendly' bacteria to assist with optimum digestion. Take V2 teaspoon of powder two times per day, mixed into a glass of water (you can mix it with your fibre option) and drink just before meals. Liver formula This will help your liver function at its best, aiding detoxification and digestion. Agood formula may contain nutrients such as DL-methionine, choline bitartrate, inositol, L-glutamine, B6 and/or dandelion {Taraxacum officinale] and artichoke (Cynara scolymus]. Take 1 tablet two to three times per day with meals (check dosage on the label).

This is a guide on what to eat at each meal to ensure you are eating a good mix of nutrients. This will help you to sustain good energy.

BREAKFAST

Freshly made juice (see Juices, page 17). You may prefer to have your juice later in the day, say, before dinner. Have only 1 undiluted juice or 2 diluted juices per day. Protein egg, nuts and seeds, fish, chicken, tofu, meat, legumes, soy cheese, soy yoghurt (this supplies a little protein along with carbohydrate). Include a small portion of protein with your breakfast (60-80g). Carbohydrate gluten-free bread or rye bread, cooked rice, rice or corn crispbread, soy or rice milk, puffed rice or millet, rolled oats or rice, gluten-free muesli (our recipe on page 27 contains protein and carbohydrate), cooked potato, soy yoghurt, gluten-free pancakes. Have 1/2 to 1 cup of carbohydrate. Fruit and/or vegetables most of our breakfast recipes include a fresh fruit or vegetable or two. You can save fruit for between meal snacks if you prefer.

Extra fibre and supplements see page 12. Include these with every breakfast.

LUNCH

Protein in addition to the breakfast protein list, choose from venison, duck, quail, lamb and shellfish. Have a portion of a protein food to suit your appetite. Carbohydrate in addition to the breakfast list, choose from rice noodles, buckwheat noodles, cooked buckwheat, quinoa, amaranth and polenta. Have 1 to 2 slices of bread, 2 to 4 crispbread, or the equivalent of 1/2 to 1 cup cooked carbohydrate.

Vegetables, raw and/or cooked

Have the equivalent of 2 to 3 cups of vegetables, preferably of different colours. You can choose from one of our gorgeous salad recipes in Basics (see page 158) if you like. Fruit

DINNER

Protein as for breakfast and lunch. Have a portion of a protein food to suit your appetite. Carbohydrate as for breakfast and lunch. Have the equivalent of 1/2 to 3/4 cup.

Vegetables as for lunch. Have 3 to 4 cups of different coloured vegetables.

Extra fibre and supplements see page 12. You may prefer to have these at afternoon tea time. Fruit You may like to finish your meal with a piece of fruit, or choose one of our dessert recipes.

SNACKS

Choose from one of our snack recipes in Snacks, page 33. Or have one of the following:

Fruit one piece or two

Unsalted nuts and/or seeds a small handful

Corn or rice crispbread spread with Hummus (page 165) or Almond and Seed Spread (page 38) or soy cheese Soy yoghurt a small container (You can mix this with fruit and/or nuts and seeds, plus your fibre option.)

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