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Copyright © 2012 by Deborah Murtagh

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 CONTENTS

Healthy Kitchen Bircher Muesli Page 3

Nourishing Self-Saucing Meatballs Page 5
Debs Healing Pate Page 7
The Sacred Food – Caramelized Onion Pate Page 9
Lacto-fermented Vegetables Page 11
Pickled Garlic Page 14
Fig & Walnut Sourdough Loaf Page 16
Chocolate & Coconut Slice Page 18
Debs Nutritious Ginger Crunch Page 19
Ginger Icing Page 20
Coconut Oil Chocolate Fudge Page 22
Spinach and Beetroot Salad Page 24
Baked Beetroot With Cacao Nibs Page 26
Change Your Microflora, Change Your Tastebuds Page 27
Antibiotics Page 30
Experts Quotes on Antibiotics Page 33
Introducing Baby To Foods Page 35
The Pecking Order of Nourishing Change Page 39
- Grains Page 40
- Fats Page 44
- Sugars Page 49
- Food Additives Page 52
Get The Best Start To The Day Page 55
The Healing Power of Coconut Page 56
Debs Tips for Increasing Coconut Page 59
Bristol Stool Chart Page 60
Stool Interpretation Page 62
-2-
HEALTHY KITCHEN BIRCHER MUESLI

Porridge is great in winter, but I can’t eat it all year round. Bircher muesli is a wonderful & very
healthy alternative to straight old porridge, so if you’re feeling like a change or trying to get kids to
eat it with no luck, this is the best breakfast in the world! It’s low GI & has a good balance of carbs
to proteins.
You can be really creative here also & make up your own versions. Try soaking your oats in
different juices, using a wide range of fresh summer fruits when in season and using different
spices, & nuts. You can also add some dried fruit like, raisins if fresh fruit is seasonally low.

1 cup oats (not whole oats, the quicker cooking oats is better)
1 cup of organic apple juice
1 grated cooking apple like granny smith, skin on
1 cup Greek or low fat yoghurt, unsweetened

Stir through & refrigerate overnight:

A sprinkle of any spice you like to taste added to a cup of yoghurt:
Cinnamon (1 tbsp)
All spice
Nutmeg
Ginger
Vanilla seeds from pod (if you are feeling truly decadent)

A handful of chopped seeds & nuts:

Sunflower seeds
Pumpkin seeds
Walnuts (nice with maple)
Slivered almonds
Coconut flakes
Hazelnuts
Pecans

-3-
 HEALTHY KITCHEN BIRCHER MUESLI

Fresh fruit or frozen if using frozen, heat through in pot before adding:
Raspberries very yummy
Blueberries
Pineapple (organic tinned is yum in summer)
Melons
Organic oranges
Whatever you can think of!!!

Mix it all together really well, you can puree the fruit first if you like, then drizzle a small amount of
either organic maple syrup (the real stuff!) or my favourite & by far the healthiest organic yacon
syrup. You will need to Google that for sources in your local area. Yacon is a prebiotic sweetener
which feeds beneficial bacteria in the gut. It is a low glycaemic sweetener and is safe for diabetics.

-4-
NOURISHING SELF-SAUCING

-5-
NOURISHING SELF-SAUCING

Prep time 15 mins

Cook time 30 mins or so

500gms High quality ground beef

50 -100 grams finely diced organic chicken
livers (start with a little and increase with
each batch)
1cup finely whizzed pumpkin
1-2 eggs
4 tablespoons dried mixed herbs
1 large onion finely diced
1-2 grated or whizzed carrots
Several tablespoons of tomato paste
Handful of fresh herbs if you have any
Almond Flour to Coat (optional)

Home rendered marrow fat or ghee to oven bake.

Mix the first eight ingredients together well.

Mould tablespoonful’s in your hands pressing them firmly into balls.
Roll in rice flour & refrigerate for several hours before using.
I usually freeze little balls in ice-cream containers layered between hand towels.
Then you can pull them out & cook as required. A fantastic snack, a quick meal or for the lunch
box. Note, if the liver or beef were previously frozen, they must be cooked before frozen again.
If your child is funny about textures, try whizzing all these ingredients together into a smoother
consistency. Then coat in the nut flour and oven bake.
-6-
 DEBS HEALING PATE

This is a very simple and delicious recipe, and you can make variations depending on your taste. I
sometimes add soaked shitake mushrooms, and loads of cracked pepper. You can change the
sherry to wine or even rum or brandy, alter the herbs, or add cream.

If your metabolic type is protein, this is one of the most fabulous things you can eat as often as you
like. Liver is a high-purine food, which is a protein that burns very quickly. It is therefore a good
source of energy for protein types who require less carbohydrate as fuel.

This recipe will make 8-10 blocks, these can wrapped in glad wrap, place in a ziplock bag and
frozen until you need them. Fresh pate does not contain nasty preservatives like commercially
produced ones, but will therefore only keep in the fridge up to one week.

12 chicken livers
2 onions
6 egg yolks
70 grams melted butter
Large handful fresh parsley
50mls sherry
Salt and pepper to taste

Gently remove any veins off the livers and chop into two. Dice the onions and fry gently until clear,
add the livers and fry until cooked. Add the sherry and reduce down until the liquid has gone.
Keep scrapping the bottom of the pan ensuring you get all the gravy.
Add salt and pepper to taste and remove from the heat.

-7-
 DEBS HEALING PATE

In a food processor whizz together the egg yolk and melted butter, along with the herbs. Once
smooth, add the livers and onions and process again until very smooth.

Line a terrine dish with baking paper or glad wrap. Pour pate into the dish and cover with a layer of
baking paper. Ensure the paper is touching the pate, otherwise it will brown while baking.

Take a large baking dish and half will it with water, place the terrine dish inside and ensure the
water comes up at least half way of the pate. Bake for 15 mins. Remove from the oven, cool, and
then place the fridge to cool and set for several hours or overnight.

Remove from the fridge and carefully lift out of the terrine and slice into blocks, wrap and freeze.

You can add a jelly topping by boiling 1 tsp gelatine, into ½ cup of stock for 5 mins, add cracked
pepper if desired, cool slightly then add to the top of the pate when it comes out of the oven. Or
the quicker version is to top with ghee.

-8-
THE SACRED FOOD – CARAMALISED ONION PATE

350 grams of Organic Chicken Livers

200 grams butter (50 gms plus 150 gms) or 150 gms butter and 50 grams Duck Fat
1 tsp Himalayan Salt
2 tbsp apple cider vinegar
1 tbsp Juniper Berries
2 tbsp mixed peppercorns, red, green and black
Handful of fresh herbs such as Rosemary, Marjoram, Sage & Thyme
1 tsp ground porcini mushroom powder
1 tsp Jaggery Sugar, or Rapadura
3 Organic Onions

Small serving sized jars.

-9-
THE SACRED FOOD – CARAMALISED ONION PATE

In a large frying pan, melt 50 grams of the butter. Chop the onions and add to the pan on a
moderate heat and gently fry the onions slowly until clear and soft, taking care not to burn them or
you will lose their sweetness and turn your pate bitter.
Remove the white gristly bits from your chicken livers, you will find this where to two sides join.

Once the onions are clear and well cooked, add the Jaggery Sugar and stir through allowing the
sweetness of the sugar to dissolve throughout the onions.
Add the Juniper berries, fresh herbs and 1 tsp of the mixed peppercorns and mix through for a
minute.

Once the liver is cooked (don’t overcook!), add to a food processor whizz together the remaining
butter, along with the herbs. Once ultra-smooth, pour into clean jars and seal immediately. You
may wish to top with a layer of ghee and fresh herbs! Yum!
.

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LACTO-FERMENTED VEGETABLES

- 11 -
LACTO-FERMENTED VEGETABLES

Lacto-fermented pickles and vegetables are highly nutritious, extremely nourishing and full of
beneficial bacteria as well! This is the best way of using up left over garden produce and almost
any vegetable can be preserved this way.
Sally Fallon author of Nourishing Traditions uses yoghurt whey in her pickles and I find that garlic
loves yoghurt whey. You can also use kefir whey if you leave it long enough to curdle and separate.
(The clear stuff in whey, the solid is cream cheese) Whey is optional but is known to speed up the
fermentation process and possibly adds to the variety of probiotics that result.
If you choose not to use whey, no problem, just use additional salt.
There are so many ways of doing this and you can really experiment with making your own
delicious variety, but simply put we need to learn this art, teach others how to do it and keep this
food in our diets forever!
Our grandparents would have preserved all their food like this.
Kimchi which is the most famous food to come out of Korea is their version but they also include
clams, or oysters or other seafood to the cabbage and vegetables and ferment them together – not
sure about that one!
Sauerkraut of Germany is also well known.

I large mason jar

1 wooden rolling pin or pounder
Vegetable grater attachment for food processer (can be done by hand but it might take a while!)
Himalayan Salt
Organic vegetables such as cabbage both red and green, kale, carrots, beetroot, diakon radish,
spring onions, leeks, small amount of onion, garlic
Chili flakes if you like it spicy!
1-2 tsp Rapadura sugar or honey (to feed the bacteria)
Water
Whey, lactobacillus plantarum, or ABT yoghurt culture starter
Finely grate all the vegetables, or very finely slice ones that cannot be grated.
Chunk up garlic if using and finely chop some of it for flavour.
Sprinkle well with salt (usually 1 tbsp per 1 litre of packed vege)
Sprinkle vegetable bouillon or spices if using
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Pack them firmly into the mason jar and using you rolling pin, pound vigorously until all the juices
have come out of the vegetables.
You are aiming to have one inch of liquid above the vegetable line.
Make sure all the vegetables are packed down firmly as air is not good for the bacteria to thrive in.
Place lid on jar and sit at room temperature for several days until it starts bubbly and fermenting.
This could take anywhere from 2 days in summer to a week or more in winter.
Beware that the tops will pop like champagne and the vege may be fizzy for a while, this is a sign
the bacteria are doing what they are meant to.
Some recommend letting the pressure out occasionally.
Place in the refrigerator where they will keep for a very long time!
Troubleshooting:
If black mold appears, scrape this off but don’t throw away the bottom vege, they will be fine!
For more information visit this link:
http://www.westonaprice.org/foodfeatures/lacto.html

NOTE: Garlic can be added and is delicious; however garlic is known to block quorum sensing. This
is highly beneficial of course against some strains of bad pathogenic bacteria, however it is
unknown how it affects good bacteria.

- 13 -
 PICKLED GARLIC

Loads of garlic
2 tsp Juniper berries
2 tsp Himalayan salt
2 tbsp whey (if unavailable use an additional 2tsp sea salt)

With clean hands, peel the garlic and remove and blemishes.
Place garlic cloves into a sterilized mason jar.
Mix oregano, salt and whey with ½ cup filtered water and pour over garlic.
Make sure that the liquid comes at least an inch above the garlic adding more water if necessary.

The top of the liquid should be at least an inch below the top of the jar.
Close lid and keep at room temperature for three days before moving to cool dark place.
I keep my in the pantry but if the weather is hot, store in the fridge.

They soften and get better with age. I am not sure just how long they’ll keep because they get
eaten too fast in our house!
But I do know that they’ll last several months.

- 14 -
- 15 -
 FIG AND WALNUT SOUR DOUGH LOAF

Prep time 8 mins

First rise 24 hours
Second prep time 8 mins
Second rise 2 hours
Bake time 45 mins

Do not let the time factor deter you from making this incredibly simple and tasty bread! It is not time
consuming. We are in the system of making a loaf every other day at home. This is the first bread that
doesn’t bloat the gut, cause constipation or fatigue.
The live bacteria in sour dough digest the flour so that your gut doesn’t have to all the work. Then the
good bacteria in your gut feasts on the bacteria in sour dough.
Along with Essene bread, this is really the only bread we should eat regularly.

¾ cup sour dough starter

1 ¼ cups of water
1 tsp salt
2 cups organic white spelt flour
2 cups organic wholemeal spelt
6 dried organic figs (more to taste)
2/3 cup walnuts
½ cup brown sugar (optional)
1 tablespoon of caraway seeds
1 tablespoon poppy seeds (optional)
Extra flour for kneading
Olive oil for brushing loaf with

In a large bowl mix starter with water, then gently add in flours and salt. Turn onto floured counter
and gently knead for a few mins until dough is smooth. Place in a large bowl and cover with a plastic
bag or plastic wrap.
Leave at warm room temperature for 24 hours.
- 16 -
Scrap out dough onto a floured counter and knead for a couple of minutes adding more flour if you
need to. You don’t want a really firm dough, it should remain light and very soft but be firm enough
that it doesn’t stick. Then roll out the dough to make a square about 30cm by 30cms. Place chopped
figs and the walnuts over the whole square, crumble through some brown sugar if you are using it,
then roll the bread along one edge to make a rolled loaf shape. Place on a lined baking tray, then
brush with oil and top with the poppy and caraway seeds pressing down lightly so they stick. Cover
gently with a piece of baking paper and put in a warm place to rise for two hours.

Preheat oven to the hottest setting, mine goes to 250 degrees.

Place into hot oven and bake for 5 mins then turn down the heat to 150degrees and bake for 20-
30mins.

- 17 -
 CHOCOLATE & COCONUT SLICE

½ cup cashews
¾ cup sunflower seeds
½ cup pumpkin seeds
Grind the above ingredients together in food processor to bread crumb consistency. Then in a
large bowl add:
1 cup coconut, fine
½ cup coconut flour
½ cup cocoa powder
¾ cup ground almond
1 cup erythitol, or rapadura
2 eggs
1 tsp guar gum
1 tsp xanthum gum
½ tsp salt
200 gms melted butter

Combine all ingredients well and then press firmly into a lined and greased baking tray 30cm x
20cm.
Fanbake at 170º c for 15-20 mins. Ensure it doesn’t burn, but cook until it is no longer soft.
Remove from oven and leave to cool for 10 minutes in the tray. Top with coconut chocolate fudge.
Place in the fridge to cool, then remove from the tray and slice into cubes.
Store in an airtight container between layers of baking paper. Keep in the fridge.

- 18 -
DEBS NUTRITIOUS GINGER CRUNCH

1) Preheat oven to 170 C, or 338 F

2) Grind together in a food processor until breadcrumb size:

3/4 Cup Sunflower Seeds, raw
1/2 cup cashew nuts, raw
1/2 cup pumpkin seeds, raw

3) In a mixing bowl add the following to the above:

1/2 cup sesame seeds, hulled
1/2 cup coconut flour (chickpea or spelt may be substituted)
3/4 cup ground almond
3/4 cup erythitol or sugar (coconut sugar or rapadura or sucanat is best)
1/2 cup fine organic desiccated coconut, sulphite free
2 rounded teaspoons ground ginger powder
1 tsp each of guar gum and xanthum gum (or 2 tsp of either)
Big pinch Himalayan Salt

4) Then add:
2 large eggs
200 grams melted butter or coconut oil

Mix together well and press into a lined baking tray 20cm x 20cm until its about 1 1/2 cm thick.
Ensure you press firmly.

5) Fanbake for 10 -12 mins until the edges are golden and your kitchen smells divine!
Remove from oven and leave to cool.

Top with ginger icing on the next page!

- 19 -
 GINGER ICING

1 1/2 cups icing (powdered) sugar

1-2 tbsp ground ginger, to taste
1 tbsp butter
1/3 cup hot water
Place the butter and hot water into a bowl and mix to melt butter.
Sieve the icing sugar and ground ginger into the bowl and combine into a smooth icing. If too thick
add more water, if too thin add more sugar.
Smooth onto of crunch and refrigerate to set.

Remove from tray by lifting the baking paper, cut into small 4cm x 4cm squares, stack in layers of
baking paper and store in the refrigerator.

- 20 -
- 21 -
COCONUT OIL CHOCOLATE FUDGE

1 Jar of Organic Cold Pressed (Deodorised if prefer) Coconut Oil (400gm)

1 packet Palm Sugar (250 grams)
1 tsp Real Vanilla Extract, optional or peppermint oil
1 cup Organic Cocoa Powder (raw if you want this to be 100% raw)
Gently melt the coconut oil by placing the jar into a hot water bath, whizz all the ingredients in
your blender until smooth.

Our into a dish lined with baking paper around 20 x 20cm and refrigerate until solid.
Remove from the fridge and slice into little squares. Store in a glass jar in the fridge in summer and
the pantry in winter.
If it is too solid to cut leave at room temperature and cut with a hot knife to make it easier.

- 22 -
- 23 -
SPINACH AND BEETROOT SALAD

- 24 -
SPINACH AND BEETROOT SALAD

Prep time 10mins

Quick, easy & highly nutritious, beetroot is excellent for the liver. Try it juiced with carrot, or in this
delicious salad everyone will love. A very good dish to serve if you are partaking in a few extra
drinks!

1 bunch of baby spinach

1 large or two 2 medium grated beetroot.
Handful of sunflower seeds and
pumpkins seeds
A little oil
1 clove of garlic
200gm feta cheese

Layer the spinach on a platter, then top

with peeled and grated raw beetroot.
Then top with the seeds (as below) and
top with homemade feta!

Seeds :
Add a little oil to a pan, heat and add 1
clove of chopped garlic, plus a handful
of sunflower seeds, simmer till slightly
browned and the pumpkins seeds have
popped.

- 25 -
BAKED BEETROOT WITH CACAO NIBS

Cacao is natural cocoa in its whole state containing both cocoa and cocoa mass fats. It is extremely
high in magnesium and fabulous for your overall health. 2 cacao beans a day gives you a daily dose
of magnesium! Beetroot contains all the nutrient required for liver detoxification and is a fabulous
food to serve with alcohol! The sweetness of the beetroot is balanced by the cacao nibs and the
flavours are delicious together.

4-6 medium sized beetroot

2 tbsp butter
2 tbsp cacao nibs, skinned and chopped
Peel beetroot and chop into quarters, and place in baking dish. Dollop with butter and cover with
tinfoil.
Bake at 170◦ for 45 mins or until tender. Sprinkle with cacao nibs while hot, cover with tin foil to
keep warm until serving.

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CHANGE YOUR MICROFLORA, CHANGE YOUR TASTEBUDS!

Eating unsweetened, natural yoghurt aids body ecology!

When our body ecology is optimal, we crave healthy foods and
no longer crave unhealthy foods!

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CHANGE YOUR MICROFLORA, CHANGE YOUR TASTEBUDS!

Why do some children love healthy food while others won’t go near it? The answer may lie in the
gut bacteria. Inoculation of gut bacteria starts at birth.
Scientists have recently found an estimated 40,000 different bacteria strains living in the human
gut. When a baby is born, the gut is sterile with no bacteria present, however as baby enters the
birth canal during labour they ingest their first bacteria which will inoculate the gut and rapidly
multiply into bacterial colonies. These important bacteria start stimulating the immune system
and help mature it. Babies born via caesarean are disadvantaged this way, however another
important source of bacteria for baby is via the breast and breast milk. Baby’s delivered naturally
and breast fed really do get the best start in life.
With this in mind can you see the importance of the mothers’ microflora?
Scientists are starting to study the link between certain bacterial strains in association with food
cravings. Evidence points to a link between healthy gut bacteria and a craving for healthy foods,
while bad pathogenic bacteria crave unhealthy foods. This in itself becomes a cycle of addiction as
pathogenic bacteria send messages through the gut brain to your taste buds causing you to crave
more bad food, which in turn feeds these pathogenic bacteria, which helps them multiply even
more! The cravings and desire for these foods become even stronger. So one way to change your
taste buds is to change the microflora in the gut. Researchers hope probiotic bacteria may hold a
key for treating obesity with the philosophy that when you change your microflora, you change
your cravings and the right bacteria will induce a craving of healthy foods.
By introducing cultured and probiotic foods into the diet, gut bacteria starts to change for the
better and along with it a desire to eat healthier food. So the key trick to use when changing your
family to a healthy diet is by starting with the introduction of cultured and probiotic foods.
As a baby is introduced to foods they become accustomed to these tastes and flavours. As the
food you eat also feed gut bacteria, these first foods are important for building up beneficial
bacteria and establishing correct microflora balance.

- 28 -
Not only do certain foods have a damaging effect of microflora, the introduction of medicines such
as antibiotics, vaccines and ibruprofen can also have a damaging effect of microflora. Given that
microflora play a crucial role in the health of the immune system, the benefits of drugs that harm
microflora should be seriously questioned. I have gone to long lengths to ensure the preservation
of healthy microflora in my children and now more and more scientific evidence is backing what
I’ve told patients for years, that healthy microflora is the most underestimated health benefit of
our time. With over 10 trillion human cells each with their own consciousness and with 100 trillion
bacterial cells also with their own consciousness, we are an entire universe! Working with nature is
the central pillar of all wellness.

- 29 -
 ANTIBIOTICS

Common use of antibiotics will eventually be phased out, but in the meantime be highly cautious
and avoid them wherever you can. Studies on the use of antibiotics for ear infections have proven
that it is almost impossible to give a get enough Amoxicillin into a young child for it to reach the
ear. In many countries doctors are not permitted to prescribe antibiotics for ear infections for this
very reason. However here in New Zealand most doctors look at you as though you’re a child
abuser if you don’t use them! In reality they are only trained in one school of thought, however
from country to country within their own profession the use of antibiotics to treat ear infections
vary dramatically in practise.

Doctors, unless trained in Functional and Integrated Medicine are completely oblivious to the
power of natural alternatives. I’ve raised 3 children and experienced a handful of ear infections all
of which were cured completely within a few hours using a special Isopathic complex which
originated in India, it is faster acting than any drug with no side effects. For many years I have
been infuriated with the amount of children I’ve treated that have been on course after course of
antibiotics for ear infections. What happens is they go on their first course, already immune
compromised, the child’s immune system takes another hit, this results in pathogenic bacteria
thriving again and causing another infection, this follows with another course of antibiotics and the
whole cycle starts again. Sadly scarring to the ear drum may occur and often grommets are fitted.
The sad thing is that the vast majority of these children would never have had to go through this if
they are being treated effectively from the start.

- 30 -
None of my children have ever had a course of antibiotics for this very reason. We are too quick to
use drugs that should only be used to save a life. The only time I have ever had an antibiotic was
for a kidney infection over 15 years ago, apart from kidney infections, I’d only have an antibiotic to
save my life! With this in mind a mother should be educated in home remedies and become skilled
at taking charge of the health and wellbeing of her family. Your role is to ensure wellness and not
medicate illness, and there are many safe proven home remedies to treat the vast majority of
common illnesses. All that is required is the knowledge and confidence which comes with time as
you soon find these medicines to be fast acting and highly effective.

A new range of antibiotics is currently being developed which in my opinion could be just as
dangerous if scientists get it wrong. They are a type of antibiotic that blocks the receptors of
bacteria preventing them from communicating with each other. As bacteria send out chemical
messages to each other called quorum sensing, receptors on each bacteria collect these chemical
messages, once enough bacteria are assembled, they come together to act as a multi-celled
organism. In the case of pathogenic bacteria, this attack results in illness, however in the case of
beneficial bacteria, there is a benefit to the host.

- 31 -
 ANTIBIOTICS

My concern is that with over 40,000 strains of bacteria found in the gut and most of them
supporting our immune systems, what will happen if these new antibiotics block beneficial
bacteria communication as well? How will scientists reassure us these drugs will only affect one
strain of bacteria when they are only just beginning to learn about them? And given how
intelligent bacteria are, is it only a matter of time before they too become resistant to these drugs?
As a single bacterium, they can do nothing to their host as we are so large in comparison. However
once these rapidly multiplying bacteria reach a certain critical mass, they act as a multi-celled
organism to fulfil their purpose. While the race is on for scientists to come up with the next billion
dollar drug, other scientists are researching and developing probiotic therapy called
Immunobiotics, where they are developing strategies to help the beneficial bacteria do their job, to
kill pathogenic bacteria. Surely the use of probiotic and beneficial bacteria to kill pathogenic
bacteria makes sense. After all this is working with life, not against it and for some reason, that
just personally sits better with me.
If your child suffers ear infections, the first thing to do is to remove all dairy from the diet and
consult a good naturopath/homoeopath. You can also obtain a home remedy kit from the source
listed on your resource page.
- 32 -
EXPERT QUOTES ON ANTIBIOTICS

In fact, antibiotics are a major cause of recurrent infections, and our overuse of them is
breeding highly resistant strains of "superbugs" that are immune to all known types
of antibiotics. To add insult to injury, we have lost the war on infectious diseases, even
with all these antibiotics and better hygiene. According to a recent press conference
held by the American Medical Association, infectious diseases have re-emerged as a
serious health threat. Just in the past decade, death from infectious diseases has risen a
stunning 58 percent worldwide.
- Prescription Alternatives, Third Edition: Hundreds of Safe, Natural Prescription-Free
Remedies to Restore and Maintain Your Health by Earl L. Mindell, R.Ph., Ph.D.

Children infected with bacteria that resist antibiotics (sometimes called "superbugs")
often need to be treated longer and with more expensive antibiotics -- sometimes these
children need to be hospitalized to receive antibiotics intravenously. Worse, every year
in the United States children die from bacteria that are resistant to all
known antibiotics. Although antibiotics were first used only fifty years ago, we have
already taken our first steps into an era where antibiotics may be useless.
- Breaking the Antibiotic Habit: A Parent's Guide to Coughs, Colds, Ear Infections, and Sore
Throats by Paul A. Offit, M.D.m Bonnie Fass-Offit, M.D. and Louis M. Bell, M.D.

- 33 -
In fact, antibiotics are a major cause of recurrent infections, and our overuse of them is
breeding highly resistant strains of "superbugs" that are immune to all known types
of antibiotics. To add insult to injury, we have lost the war on infectious diseases, even
with all these antibiotics and better hygiene. According to a recent press conference
held by the American Medical Association, infectious diseases have reemerged as a
serious health threat. Just in the past decade, death from infectious diseases has risen a
stunning 58 percent worldwide.
- Bottom Line's Prescription Alternatives by Earl L. Mindell, RPh, PhD with Virginia
Hopkins, MA

If you do develop a UTI, be wary of using prescription antibiotics, which can cause yeast
infections or new infections with antibiotic-resistant superbugs. Instead of relying on
pharmaceuticals, treat UTIs naturally with cranberry juice and the widely available
supplement pulsatilla extract. Be sure to watch your symptoms, if the UTI has already
progressed too far you may require conventional intervention to prevent more serious
complications to your organs.
- Natural Health Solutions by Mike Adams

Probiotics have antimicrobial activity, which means they can prevent the infection and
growth of bad microbes, including superbugs, in the body. Some experts hypothesize
that probiotic therapy can help in the prevention or treatment of superbug infections.
Decades ago, a strain of Staphylococci (Staph) emerged in hospitals, which was
resistant to the broad-spectrum antibiotics commonly used to treat it. Called
methicillin-resistant Staphylococcus aureus (MRSA), it was one of the first germs to
outwit most drugs. This infection can be fatal.
- Probiotic Rescue: How You can use Probiotics to Fight Cholesterol, Cancer, Superbugs,
Digestive Complaints and More by Allison Tannis

- 34 -
INTRODUCING BABY TO FOODS

Westerners are told to start their baby on a very bland diet. Often sweet foods such as mashed
bananas are recommended or soft well-cooked mashed vegetables. Interestingly when I followed
the Plunket guidelines with my oldest daughter, she turned out to be the fussiest of my three
children. My middle and youngest daughters were introduced to spices including chilli in their first
year. And now they will eat almost anything. Their favourite food when permitted is blue cheese,
the stronger the better! Their first food? Broccoli. My middle daughter even ate a fish eye ball one
Christmas when she was 7 years old!

Helping Your Children Develop A Healthy Relationship With Food:

1) Introduce baby to spicy food as soon as you can. Start with tiny doses and build up spice
tolerance slowly. Think of what children in India would be eating! Certain spices are beneficial
to healthy gut flora and help keep parasites at bay. If you have older children who only eat
bland food, start introducing tiny amounts of spice and work them up to a good curry or
Mexican meal. As well as the health benefits, this will encourage taste buds to mature and your
child will be more willing to try other foods.

2) Avoid foods that contain gluten until baby is at least 18 months, then you can introduce
soaked oats, however avoid commercial breads and pastas until they are at least 2 years old.
Establishing proper body ecology is essential before introducing potentially damaging foods
to the digestive system. Also avoid sugar and homogenised milk until your child is at least 2
years old. This may mean taming the grandparents! Be highly cautious of dairy, it would be
my recommendation to focus on raw dairy products only, when children are little. With such a
high rate of dairy intolerance, especially in the young, this is a food to be very wary of,
especially if your child develops asthma, eczema or had repeated ear infections, coughs and
colds.

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3) To establish good body ecology, first foods should include probiotic foods such as raw milk,
unsweetened yoghurt, milk kefir drinks, cultured vegetables and fermented foods. When
they are around 2 you can introduce them to water kefir sodas. Avocado was a main
feature for my three daughters also as fats are essential for brain development. Bone
broths are also an essential for babies. Place warm bone broth into their Sippy cups (ensure
these are BPA free) with each meal, however ensure these are very low in salt.

4) If you have older children, already ‘set in their ways’, it’s never too late, in fact within 3
weeks, you can take a junk food kid and turn them into a super healthy health food kid. Not
only do the taste buds rejuvenate within days, they are completely renewed within three
weeks and this is all it may take to rebalance gut bacteria. The key is how rapidly you
change the diet. There is a balance to be found and this will depend on your child’s age,
their state of health and how quickly you develop the skills necessary in the kitchen to
ensure your family doesn’t flip out over your health kick.

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INTRODUCING BABY TO FOODS

5) There is a pecking order when changing the diet and introducing healthy foods, this order
when adhered to enables you to transition your family slowly without too much resistance.
Follow The Pecking Order for Nourishing Change below.

6) Persistence always pays off. Some children need to taste a food 20 times before they will
accept it. Keep introducing the same foods night after night and ensure you and your
partner eat these foods in front of the children each night, children learn by what they see,
not by what they hear.

7) If your child is funny about textures, preparing foods in alternative ways is the key. Try
blending, mashing, liquefying, or preparing foods in difference ways.
You can hide an amazing amount of nutrients in foods such as soups, broths, smoothies,
meatballs, stews and casseroles.

8) Do not spoil your children with treat foods unless you want to spoil them, literally. Taking
your children to MacDonald’s once a week for a treat is treating them to a weekly dose of
POISON, albeit nice tasting.

9) Watch your food language. Every experience we have throughout life form neural nets in
the brain, a web of experiences and memories linked to emotions. Neural nets form our
personality. Hearing an old song can trigger the neural net to rewind time and take you
back to the thoughts, feelings and experiences you had at the time. Given our brains are
like computers and parents are the main programmers of their child’s brain, it’s important
to establish healthy language and associations with foods. The biggest mistake parents
make, is rewarding children with food and using food as a way of cheering children up. For
instance if they fall over and hurt themselves, running to the cookie jar to cheer them up is
a huge mistake. These two programs later in life create emotional eating habits. They’ll
eat when they’re sad as food is programmed to cheer them up, and they’ll eat when they
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INTRODUCING BABY TO FOODS

are happy or have worked hard because they’re rewarding themselves. As a weight loss
coach for over a decade these are the two main programmes adults have to overcome in
order to transform bad eating habits and emotional eating.

10) Come up with exciting names for healthy foods, make it fun and hip to be healthy and
continually educate your kids on the benefits of being healthy. They are never too young to
start hearing this. Just as you program bad eating habits unwittingly, you can consciously
program healthy eating habits too.

11) Let the kids play restaurants and chefs! Get them in the kitchen no matter what their age.
They can do up the menu, set the table, wait on you! It’s all quite fabulous! However you
should always be prepared to endure a messy kitchen unless they are old enough to tidy up
affectively also! I am always prepared for the house to get messy in exchange for living life
and teaching kids to enjoy themselves in the kitchen.

12) Cook with them and have them cook one night a week. Have a set night older children
cook; have them plan the meal in advance to ensure they have the ingredients they require.
Older children should help out frequently too, and they should be in charge of preparing
school lunch items on the weekend. The more you encourage them now the more
equipped they’ll be when they leave home. Younger children should be on a chair in the
kitchen every day helping you prepare meals and snacks. Not only will they grow up
valuing this time with you, they will be continuously learning new skills just by watching
you. Of course all the recipes they use should be healthy!

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THE PECKING ORDER OF NOURISHING CHANGE

- 39 -
THE PECKING ORDER OF NOURISHING CHANGE

THE PECKING ORDER OF NOURISHING CHANGE

Changing from a modern diet to a traditional diet may seem like a step backward,
but we really do need to go backward in order to go forward again.
Transitioning can take some time for some while others jump in full steam ahead.
Whatever your pace, there is an order of change that will ensure sustainability in the
long run while maximising the health benefits. I call it the Pecking Order of
Nourishing Change. It involves the simple process of remove, replace, and repair.
This guide is designed to give you the correct order to transform your family’s health
done by three simple steps. Remove foods that harm and replace with foods that
repair.

1) GRAINS

Remove Repair Replace

grains with time, healing broths with Quinoa, Millet,
(for months to years) and healing fats Amaranth and Buckwheat

One of the most significant changes to our modern diet has been the way our grains are used and
the quantity in which they are consumed. This is by far the biggest challenge most of us face as
our entire food culture centres on grains.

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PROBLEM SOLUTION

Processed foods containing grain such as bread ALL grains you consume should be either
and pasta (two staple foods) are no longer soaked, fermented and or sprouted before
properly prepared as they were in pre- consumption
commercial times.
Grains contain anti-nutrients which prevent the
absorption of nutrients in the body. Soaking,
sprouting and fermenting grains allows break
down of these anti-nutrients, so the body can
absorb the maximum nutrients.
Chemicals used in modern agriculture Buy and consume organic grains

Over consumption Eat more fresh vegetables and fruit and

replace grain with seeds like Quinoa,
Buckwheat and Amaranth

Modern breeding programs have limited the Eat a variety of organic heirloom varieties
variety of heritage heirloom grains. of properly prepared grain.
e.g. Pre 1960’s over 200,000 strains of wheat It is tempting to find our favourites and
grains were available on the global market. stick to them, but be adventurous with
Today only a few that are more tolerant to your choices of rice, flours etc.
chemical based agriculture, are now available. You shouldn’t consume the same grain
This has meant that dietary variety has now more than three times a week. How
gone which in itself has led to wheat many times a week do you or your family
intolerance where as many as 1:7 people are eat plain flour by way of bread, crackers,
now diagnosed with gluten sensitivity and 1:99 baking goods, pasta etc?
people with Coeliac Disease, a very serious
gluten allergy.
Food additives, found in processed foods Prepare home baked goods free of
containing grain. harmful additives. Ensure your grains are
This is a major cause of concern. Take a few properly prepared first.

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minutes in the supermarket to read bread Replace supermarket breads with
labels. You will find dozens of flour homemade sour dough bread, once
conditioners, added gluten (on top of what’s tolerated – not initially.
already there), preservatives, stabilises, and
yeast. 33% of us are intolerant to yeast. That’s
at least one person in your home. Yeast
sensitivity causes major health problems long
term.
70% of westerners have Candida overgrowth, Starve out Candida by eliminating
which thrives on processed grains. Candida is processed foods, all sugars and yeasts and
linked to cancer, lowered immunity and grains for a minimum time of several
inflammation. Candida Albicans could be the months. You are best to consult a
root causes of many chronic diseases and Naturopath for assistance in eliminating
premature death. and healing the body of Candida
overgrowth.

Remove grain from the diet. In fact to get the body really healthy it is recommended you remove
grains altogether for at least a year. This is certainly almost guaranteed to be the best weight loss
program also.
After some time, seeds may be introduced that have been fermented, sprouted and/or soaked first
such as Quinoa (keenwa), Buckwheat, Amaranth and Millet.

After some time grains may be introduced again in small quantities occasionally. Grains such as
rice must be soaked for at least 24 hours prior to cooking. Sprouted wheat berries and sprouted
wheat flour may be introduced if freshly ground. Sour dough bread may be introduced once you
are sure your gut is in perfect health.

By eliminating grain first, you will naturally avoid many hidden sugars, salts, food additives and
bad fats from your diet also.

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- 43 -
2) FATS

Remove Repair Replace

Vegetable Oils, fake butter with the highest quality Use traditional fats
spreads, Trans Fats and cod liver oil to restore Top of the list is cold
Genetically Engineered oils omega 6 to 3 balance and pressed coconut oil
completely from the diet reducing inflammation Only ever fry in coconut oil,
ghee, duck fat or lard

Another significant change to our diet over the past 80 years has been replacing fats from
traditional saturated fats with new fangled vegetable fats. Overcoming your ‘fat phobs’ is a key to
longevity, gut health, weight management, happy hormones and positive moods.

PROBLEM SOLUTION

The Cholesterol Myth! Enjoy traditional fats in small quantities.

The Cholesterol Myth is based on a (see below)
hypothesis that cholesterol rich foods These fats calm inflammation in the
cause heart disease. There has been NO body, balance your hormones and keep
scientific proof of this whatsoever. In the brain fully nourished and balance
fact since this hypothesis was created (to you moods.
support the food and drug cartel) heart
disease has continued to rise, despite the
worldwide marketing hype of fat
free/cholesterol free foods. This may be
due to a dramatic increase in newfangled
polyunsaturated fats, which throw out
the balance of fats in the body creating
inflammation as well as increased sugar
consumption.

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PROBLEM SOLUTION

Modern fats contribute to inflammation. Use traditional fats instead of modern

High levels on omega 6 fatty acids in our vegetable based fats.
diet has caused the delicate balance of The best fats for health which also
omega 3’s to omega 6’s to drastically contain the highest levels of nutrients
change over the past 60 years. are:
Traditional diets contained a 2:1 ratio of Duck Fat
Omega 6 to Omega 3. Today our Coconut Fat
modern diets contain a 21:1 ratio of Cold Pressed Olive Oil
Omega 6 to Omega 3. Too much omega Cold Pressed Walnut, Hazelnut, Peanut
6 creates inflammation. Inflammation is and Sesame oils
a root cause of chronic diseases Hemp Oil
including heart disease and cancer. Flax Seed Oil
Butter / Ghee
Avocado Oil (in moderation)

Since the homogenisation of dairy Drink raw organic milk and make your
products was introduced in the 1920’s, own dairy products or eliminate them
heart disease rapidly raised in a from your diet.
staggering coincidence. Modern milk in If you can’t find raw milk, use full fat
NOT a health food, in my opinion it’s Farmhouse milk, but beware that it lacks
harmful to health. the health benefits raw milk has.
Farmhouse or Full Fat milk is pasteurised NOTE: Raw milk may not be tolerated if
but not homogenised. your system isn’t truly healthy.
Whole milk is only 4% fat making it 96% I recommend the body be healed before
fat free, and your body will digest this fat introducing raw milk.
whereas it won’t digest the fat in
homogenised milk without side effects.

NOTE: 1:4 people are now thought to be Try raw milk for those with dairy

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lactose intolerant. This means a many intolerance. Many can tolerate it in its
people are consuming dairy unaware of raw form as it still contains lactase, an
its negative effects. Someone is your enzyme to aid digestion of lactose, a
home is likely to be effected. Dairy major benefit of consuming raw dairy
products are now the world’s number products. Pasteurized (Farmhouse) milk
one food allergen. While 67% are is still NOT recommended.
thought to have some sort of overall
diary intolerance.

FAKE FATES! - WHAT NOT TO EAT!

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FATS IN YOUR HOME
Remove the following from your home immediately:
ALL margarines including those made from olive oil
All fake butter spreads including ones touted as aiding cholesterol
Canola Oil
Soy Oil
Rapeseed
Rice Bran Oil
Vegetable oil
New-fangled oils (anything that hasn’t been in our diets for more than 100 years)
Replace
The staple fats:
Cold Pressed Extra Virgin Olive Oil
Cold pressed organic coconut oil
Plain butter (not butter spread), Ghee
Duck fat
Flaxseed oil
Cod Liver oil - Supplement
Occasional fats:
Cream and whole milk – particularly raw milk if your body is healthy.
Cold Pressed Sesame Oil
Cold Pressed Peanut Oil
Cold Pressed Walnut Oil
Cold Pressed Hazelnut Oil
Cold Pressed Sunflower Oil (This is a polyunsaturated fat, however it is preferable over soy and
canola oils in certain processed foods such as dressing and preserving oil e.g. artichokes, peppers
etc. It is also used in frying potato chips and these should be the only ones you allow your family to
consume (lesser of all evils I’m afraid)

NOTE: Do not be afraid to eat your chicken skin, or a little fat on your steak. It’s essential for
metabolising protein from the meat.

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- 48 -
3) SUGARS

Remove Repair Replace

White Sugar (Kiddie Crack) The body of sugar with unrefined sweeteners,
and all other refined sugars addiction, start and Anti- jaggery, stevia, grade B or
Candida diet and stay on C high quality Maple syrup,
this for several months raw honey, Eryrithitol
until all sweet cravings (during transition) Note:
have gone. The only way no sugars are
to repair sugar damage is recommended during the
to remove all sources of active phase of The Genius
sugar completely including Diet
fruit sugar

While some sugars are ‘beneficial’ or neutral to health, white refined sugars do more potential
damage than any drug, narcotic or poison! The white crystalline substance we know of as sugar is
an unnatural substance produced by industrial processes (mostly from sugar cane or sugar beets) by
refining it down to pure sucrose, after stripping away all the vitamins, minerals, proteins, enzymes
and other beneficial nutrients.
What is left is a concentrated unnatural substance which the human body is not able to handle, at
least not in anywhere near the quantities that is now ingested in today's accepted lifestyle. Sugar is
addictive. The average American now consumes approximately 115 lbs. of sugar per year (22
teaspoons per day). This is per man, woman and child.

I refer to white sugar as ‘Kiddie Crack’ as it is often a child’s first experience of the ups and downs of
drugs. I have witnessed many young children literally jitter from its affects (not my own children!).
Some children are so sensitive to sugar it can have a detrimental effect on moods and behaviour,
and yet 95% of us are addicted to it to some degree or other, yet it does more damage than any
other poison, drug or narcotic.

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No child (or adult) should consume white sugar even on a weekly basis! How often do you or
your children consume kiddie crack?

PROBLEM SOLUTION
Sugar feeds Candida Albicans. Candida is Start a gut repair program and Anti-Candida
toxic yeast which plays havoc on our Diet.
immune system creating leaky gut, fungal,
parasitic and toxic overload. It also Remove sugar from your diet by changing
increases inflammation in the body which is your pallet to natural sweetness of fruits,
responsible for most chronic diseases and dried fruit and unsweetened drinks. In fact
premature death. you can literally teach your pallet to favour
sour, bitter and pungent flavours.
Sugar is hidden in almost ALL processed Do your own baking and always reduce the
foods, including savoury goods. The sugar is required sugars by at least 33%, and replace
masked by salt as the two tastes balance them with whole food sugars that aren’t
each other. Every year food manufacturers acidic both to the body and your teeth!
are adding more sugar to keep up with
everyone’s changing pallets. Each year we
develop a sweeter tooth!
Refined sugars are highly acidic in the body Use natural sugars in their unrefined form,
whole food sugars are generally alkaline in
the body in small doses, but check each
sugar to make sure.
Refined Sugar is detrimental to dental Use natural sugars in their unprocessed
health forms
Sugars high in Fructose may pose an Adhere to a FODMAPS diet and avoid all
problem for Fructose intolerant people. Up sugars that are higher in fructose than
to 70% of us are thought to be sensitive to glucose (or rather the ratio between both is
fructose. We will cover this issues in depth not within recommended guidelines) More
in upcoming modules. on this subject later!

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Kiddie Crack!
White Sugar!

To read Deborah’s Nourish Magazine

Article on Sugars, click here!

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4) FOOD ADDITIVES

Unfortunately due to industry pressure the FDA have allowed low levels of cancer causing
chemicals in food. With over 3000 registered chemical additives, it is impossible to predict the
outcomes of these chemicals interacting in our bodies. Many food colourings still permitted for
use in New Zealand are known to trigger ADHD, eczema and allergies. Beware of E Numbers E129
(Allura Red), E103 (golden colour), E104 (Yellow or greenish yellow), W110 (orange yellow), E121
(citrus red), E 122 (red to maroon), E123 (red), E128 (red), E129 (red), E131 (blue), E132 (indigo).
None of these colourings are recommended for children, yet children are being targeted by food
companies as the main consumers of these neurotoxic additives. Review the handout on food
additives for more details.

Remove Repair Replace

All food additives Detoxification of liver, gut Foods that are free of
and bowel cleansing are flavourings, colourings
indicated if your diet has (even natural ones),
been high in food additives preservatives and other
such as artificial chemicals additives
like, Aspartame Higher quality foods
usually contain less junk
PROBLEM SOLUTION
Many children are highly sensitive to Eliminate food additives; they are
chemicals in foods causing a range of completely unnecessary in the diet. They
emotional or behavioural symptoms such as provide no nutritional value and are not
hyperactivity, low moods and angry worth the risk.
outbursts. Additives are also known to
worsen physical conditions such as asthma
and eczema.
Many food additives may cause serious Eliminate food additives, they are
chronic health problems as they store in the completely unnecessary in the diet
body’s tissue at cellular level

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 Many are carcinogenic Eliminate food additives, they are
completely unnecessary in the diet
The body doesn’t recognised food additives Eliminate food additives, they are
and therefore responds with an completely unnecessary in the diet
inflammatory process contributing to
chronic diseases
REFERENCES:
1 http://www.grassrootsolutions.com/heritage-wheat/varieties.html
2 http://foodintol.com/matrix.asp?utm_source=newsletter-sign-
up&utm_medium=email&utm_content=welcome&utm_campaign=FU1

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WHERE TO START?

Given that it would be near impossible for you to stay sane and change your family’s diet all at the
same time, be easy on yourself and do it over a set period of time. Unless you have a sense of
urgency as parents of Autistic children do, where immediate dietary changes are required, you can
change over several months or even a year or two. Either way commit to the program from the
start and plan in your diary what changes you would like to have integrated by a particular date.
In order to achieve these changes you will need to make this one of your top 3-5 priorities. It is
human nature to only ever achieve with great success our top 3, maybe five highest values. Food
must firstly become your utmost value, especially in the initial stages until it is all second nature.
Like learning to ride a bike, all of your concentration, focus and effort are required when you are
learning, but after a while it becomes automatic.

By introducing probiotic foods into the diet, namely cultured vegetables, even 1 teaspoon a day,
you will start to change the microflora in the gut and in doing so change your taste buds. If you can
serve your children just one mouthful to start with and gradually work up to ½ a cup a day, you will
see dramatic changes to their health and focus. There is a range of probiotic foods we will explore
over the course of the program but the first kitchen skill you should invest your time into it cultured
vegetables. They are simple and inexpensive to make and you will find it a real joy! Our
grandmothers preserved foods this way before canning and sugar were introduced. By inoculating
the juices of vegetables with healthful bacteria, the bacteria do the preserving for you. This is the
key to changing taste buds!

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GET THE BEST START TO THE DAY

By starting with breakfast you set the body up for the day. You must always eat within an hour of
rising in order to set the blood sugar levels correctly for the day. By not eating breakfast insulin
levels drop too low and you will find yourself spending the rest of the day trying to catch up. It’s
important to have a balanced breakfast of protein, carbohydrate and fat.

BREAKFASTS

At Healthy Kitchen I don’t recommend any processed cereals due to the toxic effects they can have
on the brain, however you will learn how to make delicious and nutritious cereals at class. The
following breakfasts are suggested.
Millet or Quinoa Porridge Nut and Seed Milk
Eggs Smoothies with Nut and Seed milk bases
Fresh Fish, Homemade Sausages, Homecured and raw egg
Bacon Green Smoothies, once fibre is tolerated
Grilled Tomatoes with Basil Stewed fruits, with The Genius Diet
Vegetable Patties muesli’s
Hollandaise Sauce – homemade with Ghee Fresh Coconut Water smoothies
Homemade Pate Fresh fruit with nuts
Homemade Baked Beans, with white navy Caspian Sea Yoghurt or Kefir Yoghurt
beans with muesli and nuts
Stuffed Egg Crepes with mushrooms, onion and
garlic
Spouted Buckwheat Raw Superfood Granola
Crispy Oat Muesli

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THE HEALING POWER OF COCONUT
(The

Coconut oil has so many health benefits there are too many to mention. This really is the healthiest oil
for frying as it has a high smoke point.
It is highly nutritious, high in fibre, minerals and vitamins, and is classified as a ‘functional food’ because
it has so many benefits.

Coconut oil has been used as both a food and a medicine for centuries in many cultures throughout the
world. Traditional forms of medicine use coconut oil for a wide variety of health problems, ranging from
the treatment of burns and constipation to gonorrhea and influenza. Modern medical research is now
confirming the effectiveness of coconut oil for many of these conditions. Research over the past several
decades has demonstrated that the medium-chain fatty acids in coconut oil are digested and
metabolized differently from those of other fats. This difference gives the oil many health benefits
obtained from no other source. It is thought is metabolizes more like a carbohydrate rather than fat.

Coconut oil has a reputation in New Zealand as being a ‘Bad’ fat due to its high levels of saturated fat.
However all saturated fat is not the same. The saturated fat in coconut oil is a medium chain fatty acid,
the vast majority of fatty acids found in food are long-chain-fatty-acids. Medium chain fatty acids
protect against heart disease, and do not have a negative effect on cholesterol.

Coconuts bad reputation came during WW2 when the supply of coconut oil, was cut off from western
countries. It was during this time that canola oil flourished into production. However consumers did not
want this newfangled oil and it didn’t sell. A multimillion dollar campaign was born branding coconut oil
as a bad fat! Sadly the coconut oil companies from third world countries, didn’t have money to fight
back and coconut was branded as ‘BAD’.

Research into coconut oil over the past few decades has shown only fabulous health benefits of
consuming coconut. In Mary Enig and Sally Fallon’s book, Eat Fat, Loose Fat, they recommend eating 1
tablespoon of coconut oil, 30 minutes before each main meal. This nourishes the body and satiates the
body.

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Here are some of the scientifically proven benefits of coconut:
Coconut kills viruses that cause influenza, herpes, measles, hepatitis C, SARS, AIDS, and other illnesses
● Kills bacteria that cause ulcers, throat infections, urinary tract infections, gum disease and cavities,
pneumonia, and gonorrhoea, and other diseases. ● Kills fungi and yeasts that cause candidiasis,
ringworm, athlete's foot, thrush, diaper rash, and other infections
● Expels or kills tapeworms, lice, giardia, and other parasites
● Provides a nutritional source of quick energy
● Boosts energy and endurance, enhancing physical and athletic performance improves digestion and
absorption of other nutrients including vitamins, minerals, and amino acids
● Improves insulin secretion and utilization of blood glucose
● Relieves stress on pancreas and enzyme systems of the body
● Reduces symptoms associated with pancreatitis
● Helps relieve symptoms and reduce health risks associated with diabetes
● Reduces problems associated with malabsorption syndrome and cystic fibrosis
● Improves calcium and magnesium absorption and supports the development of strong bones and
teeth
● Helps protect against osteoporosis
● Helps relieve symptoms associated with gallbladder disease
● Relieves symptoms associated with Crohn's disease, ulcerative colitis, and stomach ulcers
● Improves digestion and bowel function
● Relieves pain and irritation caused by haemorrhoids
● Reduces inflammation
● Supports tissue healing and repair
● Supports and aids immune system function
● Helps protect the body from breast, colon, and other cancers
● Is heart healthy; improves cholesterol ratio reducing risk of heart disease
● Protects arteries from injury that causes atherosclerosis and thus protects against heart disease
● Helps prevent periodontal disease and tooth decay
● Functions as a protective antioxidant
● Helps to protect the body from harmful free radicals that promote premature aging and degenerative
disease
● Does not deplete the body's antioxidant reserves like other oils do
- 57 -
● Improves utilization of essential fatty acids and protects them from oxidation
● Helps relieve symptoms associated with chronic fatigue syndrome
● Relieves symptoms associated with benign prostatic hyperplasia (prostate enlargement)
● Reduces epileptic seizures
● Helps protect against kidney disease and bladder infections
● Dissolves kidney stones
● Helps prevent liver disease
● Is lower in calories than all other fats
● Supports thyroid function
● Promotes loss of excess weight by increasing metabolic rate
● Is utilized by the body to produce energy in preference to being stored as body fat like other dietary
fats
● Helps prevent obesity and overweight problems
● Applied topically helps to form a chemical barrier on the skin to ward of infection
● Reduces symptoms associated the psoriasis, eczema, and dermatitis
● Supports the natural chemical balance of the skin
● Softens skin and helps relieve dryness and flaking
● Prevents wrinkles, sagging skin, and age spots
● Promotes healthy looking hair and complexion
● Provides protection form damaging effects of ultraviolet radiation form the sun
● Helps control dandruff
● Does not form harmful by-products when heated to normal cooking temperature like other vegetable
oils do
● Has no harmful or discomforting side effects
● Is completely non-toxic to humans

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 DEB’S TIPS FOR INCREASING COCONUT

● Add dried coconut to your cereals

● Use coconut as a pie crust
● Make coconut rice
● Make coconut fudge
● Use coconut milk as a smoothie base
● Use coconut cream in soups
● Bake organic grains and seeds in coconut cream such as short grain brown rice, whole millet and white
quinoa
● Eat it off the spoon
● Add 1 tablespoon to a glass of warm water and drink 30 mins before each meal
● Use as your main frying oil
● Add to raw food slices, desserts and fudge!

For research documents and other information relating to the benefits of coconut oil visit the following
websites:
www.mercola.com
http://www.westonaprice.org/knowyourfats/index.html
http://www.coconutresearchcenter.org

- 59 -
Bristol Stool Chart

Type 1: Stools appear in separate, hard lumps, similar

to nuts. Type 1 stools remained in the colon the longest
amount of time; a sure sign you’re constipated; most
common stools.

Type 2: Stools are sausage-like in appearance but

lumpy. Indicate toxic constipation and need for
intestinal cleansing

Type 3 (Normal): Stools come out similar to a sausage

but with cracks in the surface.

Type 4 : Stools are smooth and soft in the form of a

sausage or snake. This may indicate calcified faecal
waste build up. Could indicate a blockage, or even colon
cancer.

Type 5: Stools form soft blobs with clear-cut edges, and

easily pass through the digestive system. Soft
diarrhoea, it may indicate a possible risk for bowel
disease; also indicate you are toxic and need regular
intestinal cleansing.

Type 6: Stools have fluffy pieces with ragged edges.

Considered mushy stools, they indicate diarrhoea; and
that you are toxic and need regular intestinal cleansing.

Type 7: Stool is mostly liquid with no solid pieces.

Passed quickly through the colon; is indicative of severe
diarrhoea possibly as a result of a viral or bacterial
infection.

Type 8: Stool has a mucous-like consistency, with

bubbles and a foul odor (sprayed out). This may indicate
unsafe amounts of alcohol and/or recreational drugs.

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Stool Interpretation

This funny subject tells any Natural Health Practitioner a number of things about your body’s
health. Getting to know your body is crucial for identifying early signs of immune imbalances and
body toxicity. Your bowel is the window to your digestive system and is constantly
communicating the state of your health.
I believe all parents should check their child’s stools regularly from the time they are on solids to
the time they are in High School.
Teaching your child at a young age to understand their stools, empowers them to be in tune with
their body and to be able to identify and link potential food intolerances, dehydration, body
toxicity and the effects emotional stress may be having on their body. My suggestion is to pin this
chart to the wall of your family toilet so everyone may be able to start attuning to how their body is
functioning.

Floaters or Sinkers?
There are two sides to this. Stools should float because buoyancy is a sign that the body has
absorbed the minerals in the food and that these nutrients are not contained in the waste.
However, if the stools are greasy looking this could mean your body isn’t digesting fats efficiently
and digestive enzymes and probiotic therapy may help. If your stools are high in fibre they will
often sink because of their bulk and fibre content, either way they should be shaped or coloured
like type 3 and not greasy.

What Colour Should It Be?

The colour of a bowel movement generally depends on the colour of the food eaten and the state
of the bile that is produced by the liver. If your stools change colour often it may indicate a fast
transit time which may be a result of digestive imbalance and could indicate malabsorption. If
your motions are not chocolate brown for more than a few weeks, consult your Naturopath. If
they are black, seek medical advice. This is usually the result of internal bleeding. Refer to your
hand-out on colour interpretation.

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Should About Smell?
While it’s hard to imagine sweet smelling stools, they shouldn’t have a foul odour. Rotten egg
smell indicates sulphur loving bacteria or parasites may be thriving, usually from the protozoa
family. Sulphur loving bacteria feed off sulphur preservatives found mainly in dried fruits and beer
and wine. If your stools are usually offensive, bacterial imbalance may be indicated.

How Often Should I Go?

Despite the medical consensus being anywhere from 3 times a day, to 3 times a week, a healthy
system should go three times a day, around an hour after each meal. If you struggle to go 3 times a
week and your stools are no Type 3, you need a full bowel repair program.

When should I seek help?

Experiencing Types 1,2,4,5,6,7 or 8 for more than one month means your body ecology is
imbalanced and toxins may be accumulating in the body. Proper Gut and Bowel Repair and
Detoxification may be indicated

END OF MODULE TWO!

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