09 weekend 03 naturecare

Ayur

veda

Elem

ents

17 O

rchar

d Rd C

hatsw

ood N

SW 20

67 00

61 2

9904

7754

03�Weekend 03

Nutrition

Ayurveda Elements 17 Orchard Rd Chatswood NSW

2067 0061 2 9904 7754

03�

Ayur

veda

Elem

ents

17 O

rchar

d Rd C

hatsw

ood N

SW 20

67 00

61 2

9904

7754

033

Vata balancing program 6Pitta balancing program 8kapha balancing program 10Vata diet 13Pitta diet 15Kapha diet 17Light diet 19Dosha & gunas 21Diet for specific condition 24Salicylates 30Candida 34Lactose intolerance 41Acid and alkaline foods 42


2067 0061 2 9904 7754

03�

What is food to one, is to others bitter poison.- Lucretius (96 BC - 55 BC), De Rerum Natura

What is food to one, is to others bitter poison.- Lucretius (96 BC - 55 BC), De Rerum Natura

Ayur

veda

Elem

ents

17 O

rchar

d Rd C

hatsw

ood N

SW 20

67 00

61 2

9904

7754

03�

Doshas & Diet


2067 0061 2 9904 7754

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Vata

Elements Air & EtherFunctions Dynamic balance, awareness, harmony, movement, enthusiasm, creativityQualities Cold, dry, light, mobile, subtle, fluctuating

Causes of imbalance (The following when performed/experienced in excess)

Addiction - advanced stages Diet - stringent or irregular Diet - cold, raw, driedDiet - excess bitter, astringent / spicy Exposure - to cold, dry, wind Lifestyle - irregularUnprepared sudden change Natural urges - ignored Physical exhaustionSleep - erratic patterns Travelling, especially flying Chronic conditions

Signs of imbalance

Anxiety Fatigue Pain of various kinds Sleep - disturbedBone - porosity Giddiness Restlessness ThirstBowels – constipation Joints - cracking Shivering TremblingDehydration Limbs - achy and tired Skin - rough and dry TwitchesDelirium Movement - agitated Speech - weak Warmth - craving forEnthusiasm - low Mouth - astringent taste Spasm Weight lossExcitability - low Numbness Stiffness

Balancing Vata

Suitable diet ~ Include: Sweet, sour and salty tastes. Warm, moist & mild foods. Oil and ghee are generally favourable. Boiled or steamed starchy vegetables with mild spices. Broccoli, cauliflower and zucchini should be taken moderately. Ripe fruits are always beneficial. Soupy grains generally. Rice and wheat are good. Dairy products generally pacify Vata if taken moderately, especially warm milk. Spices like asofoetida, cumin seeds, ginger, cardamom, cinnamon, fennel, coriander, ajwan, salt, cloves, mustard & black pepper. Food should be semisolid, cooked and with carbohydrates dominating. Food should always be warm & moist. Very small amounts of legumes well cooked in moderation. Minimise: Unsoaked nuts, raw foods, stimulants such as caffeine, sugar and gas producing foods. Raw vegetables and unripe fruits can weaken the system. Leafy vegetables in moderately. Anything that produces gas. Hot spices can be detrimental. Anything cold, dry, rough or difficult to digest should be minimised. Essential Oils ~ Musk, camphor, winter green, lemon or lemon grass. Colours ~ Yellow, orange, white and red in some instances. Any gentle and warm colour. Gems ~ Emerald, jade, peridot, yellow sapphire, topaz, citrine, garnet and ruby. Lifestyle Regime ~ Regulation is the key to pacifying vata. Observe adequate sleep, rest, regulated meals, mild exercise. Practice moderation in talking, working and recreation. Exercise Regime ~ Light exercises that energise rather than exhaust you. Gentle Yoga asana, walks, light bicycling, tennis, golf, water aerobics, low impact dance classes and swimming.

Keeping your body healthy is an expression of gratitude to the whole cosmos - the trees, the clouds, everything. Thich Nhat Hanh

Ayur

veda

Elem

ents

17 O

rchar

d Rd C

hatsw

ood N

SW 20

67 00

61 2

9904

7754

03�

Sample recipes to Balance Vata excess

Breakfast: Rice and fig porridge

1 cup cooked basmati rice 1 tsp. cinnamon1 cup pure milk /soy milk 2 tsps almond meal2 tsps sunflower seeds 1 Tbs honey/rice malt1 sliced apple 2 diced figs1/2 tsp. cardamom 1/2 tsp. nutmeg

Mix all ingredients in a saucepan, except the honey / rice malt, and bring to a boil. Then simmer until the apples are nicely stewed. Top with honey/ rice malt at the end.

Lunch: Nori rolls

1 avocado 4 sheets of sushi nori 1 Tbs lemon juice 1/2 cucumber diced2 carrots or 10 slices of pickled ginger, diced 1 celery stick, diced & steamed 1/2 tsp umeboshi paste2 cups of cooked basmati rice, salted Tamari for dippingToasted sesame seeds to sprinkle

Wet your hands and place 1/2 cup of rice on a sushi sheet. Arrange the vegetable fillings in 4 rows on the rice. Sprinkle with toasted sesame seeds and roll up like a sleeping bag. Lightly moisten the last inch of nori and seal it closed. With a sharp knife cut the roll into 4 divisions and dip in tamari for taste.

Dinner: Vegetable soup

8-10 cups water 4 bay leaves3 cups of turnips /taro 2 stalks celery1 Tbs olive oil 1 Tbs mixed herbs2 diced carrots 1 tsp. salt1/2 cup uncooked barley Black pepper /lemon pepper to taste.1 small bunch of bok choy / spinach 1 tsp. each of cumin, coriander, ginger and hing powder (pre fried)

Boil then bring to a simmer the barley, water and olive oil. Add the carrots, celery, taro and simmer for 40 minutes. Add the spinach and mixed herbs then continue to simmer for another 5 minutes. Add salt and pepper to taste at the end.

Beverages

Good teas: Camomile, fennel, ginger, liquorice, lemon. Good drinks: Apricot juice, dandelion coffee, almond milk, pineapple juice

“Old people shouldn’t eat health foods. They need all the preservatives they can get.”Robert Orben (1927--) American humorist.

“Old people shouldn’t eat health foods. They need all the preservatives they can get.”Robert Orben (1927--) American humorist.


2067 0061 2 9904 7754

03�

Pitta

Elements Fire & WaterFunctions Transformation, digestion, intelligence, heat, effulgence, assertivenessQualities Moist, intense, hot, light, odorous


Reacting to stress with suppressed anger, frustration and resentment.

Placing excessive demands and not tolerating wasted time.

Being exposed to many high-pressure situations / to violent stimuli.

Eating too much hot, spicy, oily, fried, salty, fermented food or alcohol.

Being exposed to hot, humid weather, impure food and water.

Bad sunburn or heat exhaustion.

Signs of imbalance

Bowels - diarrhoea, loose Feels good - morning/evening Secretions - profuse, burningBody - over heated, bleeding Feels bad - midday Skin - oily and reddishBody odour - strong/increased Hates - hot, spicy food Sleep - shallow/sweaty/prolongedBurning sensation Bacterial infection - frequent Stomach - sour, ulcer, burningDesires - cold foods & climate Mind - irritated/agitation/anger Sweat - profuseDreams - colourful, violent Mouth - bitter, pungent taste Urine - yellow, red, burn, smellsDigestion - excessive hunger Pulse - jumping, intense Worse at - hot & humid climate

Balancing Pitta

Diet ~ Include: Sweet, bitter & astringent tastes. Cool & heavy foods. Ghee, butter & milk. Boiled, steamed or raw vegetables with mild, cooling spices like, coriander, cardamom, cloves, turmeric, cumin, curry leaves, mint and small quantities of ginger. Vegetables such as cucumbers, melons of various kinds, asparagus, potatoes, sweet potatoes, green leafy vegetables, pumpkins, okra, broccoli, cauliflower, celery, lettuce, green beans and zucchini are good. Legumes well cooked. Sweet fruits are always beneficial. Soupy grains esp. rice, wheat, barley and oats are suitable. Dairy products generally pacify Pitta if taken moderately. Minimise: Food with sour, salty and pungent tastes. Anything too spicy, intense and oily. Stimulants such as alcohol, cigarettes, caffeine and sugar. Tomatoes, chillies, radishes, vinegar and sour fruits. Preservatives, acidic and too much fermented food are also not beneficial. Essential Oils ~ Sandalwood, lavender, jasmine, rose, vetiver, henna, lotus, gardenia, iris, peppermint. Colours ~ Any gentle and cooling colours. Blue, green, white and all pastels. Gems ~ Emerald, amethyst, jade, peridot, blue sapphire, topaz, citrine, garnet, rose quartz set in silver. Lifestyle Regime ~ Soothing music, cool breezes, cool water, moonlight, gardens, flowers and lakes calm Pitta. A job or hobby which gives then a chance to solve plenty of problems keep pitta’s mental fire stimulated. Exercise Regime ~ Non-competitive exercises that give a good stretch. Gentle yoga postures, walks, light bicycling, tennis, golf, water aerobics, low impact dance classes and swimming. Gentle breathing and meditation are good. Minimise saunas and steam baths. Don’t exercise under eh noon sun.

You can either hold yourself up to the unrealistic standards of others, or ignore them and concentrate on

being happy with yourself as you are. J. Jacques

You can either hold yourself up to the unrealistic standards of others, or ignore them and concentrate on

being happy with yourself as you are. J. Jacques

Ayur

veda

Elem

ents

17 O

rchar

d Rd C

hatsw

ood N

SW 20

67 00

61 2

9904

7754

03�

Sample recipes to Balance Pitta excess

Breakfast: Muesli

1 cup quick oats 1/2 cup wheat germ 1/2 cup sunflower seeds1/2 cup pumpkin seeds 3/4 cup flaked coconut 1/2 cup bran1/2 cup melted ghee 1 Tbs poppy seeds 2 tsps vanilla extract 1 tsp. cardamom 1 1/2 cups raisins 1/2 cup pine nuts

Preheat over to 300 °F. Mix all the ingredients except the raisins and pine nuts. Spread the muesli on a baking tin and place in oven for 30-35 minutes, turning the mix occasionally to get it evenly toasted. When nicely browned add the pine nuts and raisins for a few seconds. Store in an air tight container and serve with room temperature milk of choice.

Lunch: Pitta Broth

4 cups water 1/2 tsp. grated ginger 1 tsp. salt 2 tsps coriander powder 1 cup chopped broccoli 1 cup split mung dal1/2 tsp. crushed anise seeds 3 or 4 crushed green cardamom pods 1 cup chopped celery /lovage leaves

In a large pot of boiling salted water put the veges, dal, ginger and spices. Bring to boil for 5 minutes then turn to low heat, cover and simmer for 25 minutes. Stir in the ghee if you are making an oily broth. Then turn off the heat and let the mix sit undisturbed for 5 minutes. Mix well, eat as it is with fresh coriander leaves on the top or use a colander to strain out the vegetables and drink the broth. The vegetables can be pureed and used in a creamy soup or they can be eaten with a little butter.

Dinner: South Indian Coconut and Butter Curry

1 tsp. ghee 2 tsps anise seeds 1 tsp. cumin seeds 1 tsp. ground coriander 1/2 tsp. hing 4 curry leaves2 sliced zucchinis 2 sliced squash 1/4 cup diced green beans 1 diced sweet potato 2 tsps finely sliced ginger 1 1/2 cups of water2 tsps dessicated coconut 1 Tbs fresh coriander 1 cup coconut cream 1/2 cup buttermilk

Heat the ghee and pop the anise seeds (careful to cover the gunfire !). Lightly fry the other dry spices, ginger and the curry leaves. Add the veges and water. Cover and simmer until well cooked. Add salt, butter milk and coconut. Stir well and sprinkle coconut and fresh coriander on top.

Beverages

Good teas: Fennel, camomile, peppermint, spearmint, licorice & red clover. Good juices: Water melon, apple, pineapple, coconut which can all be mixed with ginger, lemon, rose water and mint.

Beauty isn’t something on the outside. It’s your insides that count! You gotta eat green stuff to make sure you’re pretty on the inside. Takayuki Ikkaku, Arisa Hosaka and Toshihiro Kawabata, Animal Crossing: Wild World, 2005

Beauty isn’t something on the outside. It’s your insides that count! You gotta eat green stuff to make sure you’re pretty on the inside. Takayuki Ikkaku, Arisa Hosaka and Toshihiro Kawabata, Animal Crossing: Wild World, 2005


2067 0061 2 9904 7754

03�0

Kapha

Elements Water & EarthFunctions Lubrication, integrity, flexibility, endurance, grounding, love, attachmentQualities Cold, heavy, slow, fluid, oily, fixed


Exposure - to cold, moist Eating - too many snacks Overindulgence - in a rich dietFeeling too contented Eating - before the previous meal is digested Reluctant to changeEating - frequently Lacking impetus for growth Sleep - excessiveEating - excessive amount Lifestyle - sedentary

Signs of imbalance

Allergic reactions Giddiness Mouth - sweet tasteDesires - warmth, spicy foods Hates - cold Over - contentmentBone - over-growth Heaviness Skin - oily and water retentionEnthusiasm - low Joints - swelling Sleep - excessiveBowels - sluggish Limbs - heavy and tired Speech - slowExcitability - low Mind - slow/procrastinates Water retentionEyes - yellowish Movement - slow Weight gain

Balancing Kapha

Diet ~ Include: Light, warm, low fat foods. Pungent, astringent and bitter tastes. Low calorie diet. Raw, boiled or steamed vegetables with spices. Broccoli, cauliflower, bitter melon, leafy greens, green beans, celery, garlic, radish, spinach, lettuce, leeks, corn, beet greens. Legumes well cooked. Ripe fruits except banana are always beneficial. Grains like corn, millet, rye, oats, barley, seitan and wheatbran. Rice and wheat should be taken in moderation. Dairy should be reduced except fat-free buttermilk. Strong spices like pepper, asofoetida, paprika, salt, garlic, basil, asafoetida, cloves, allspice, fennel, mustard seeds, turmeric, cumin seeds, ginger, cardamom, cinnamon, fennel, coriander, ajwan, mustard, black pepper. Honey rather than sugar. Minimise: Nuts, oily foods, caffeine and sugar. Dairy products except buttermilk. Frequent eating or over eating, eating while not hungry. Anything cold, oily or heavy. Essential Oils ~ Musk, camphor, cinnamon, clove, cedar, francincence, myrrh, lemon grass, juniper berry, spearmint, basil, cardamom, eucalyptus, ginger. Colours ~ Red, orange, gold and yellow. Generally rich and warming colours are beneficial. Gems ~ Ruby, gold, yellow sapphire, blue sapphire, cat’s eye and garnet. Lifestyle Regime ~ Full-time engagement in some kind of physical work. Avoid sedentary living. Exercise Regime ~ Rigorous exercises. Stretching, yoga, jogging, power walks, bicycling, climbing, aerobics, low impact dance classes. Selected breathing exercises. Fasting under medical supervision. Skip one meal a day if possible. Reduce fluid intake.

Tell me what you eat, and I will tell you what you are.An t h e l m e B r i l l a t - S a v a r i n ( 1 7 5 5 - 1 8 2 6 ) , T h e P h y s i o l o g y o f Ta s t e , 1 8 2 5

Bear in mind that you should conduct yourself in life as at a feast.E p i c t e t u s ( 5 5 A D - 1 3 5 A D )

Tell me what you eat, and I will tell you what you are.An t h e l m e B r i l l a t - S a v a r i n ( 1 7 5 5 - 1 8 2 6 ) , T h e P h y s i o l o g y o f Ta s t e , 1 8 2 5

Bear in mind that you should conduct yourself in life as at a feast.E p i c t e t u s ( 5 5 A D - 1 3 5 A D )

Ayur

veda

Elem

ents

17 O

rchar

d Rd C

hatsw

ood N

SW 20

67 00

61 2

9904

7754

03��

Sample recipes to Balance Kapha excess

Breakfast: Fruit Salad

Mix a combination of sliced apples, strawberries, pears and sunflower seeds. Lightly coat in a dressing of honey and passion fruit.

Lunch: Khichri

1/3 cup split mung dal 2 tsps grated ginger1 cup basmati rice 1 tsps ground cumin2 diced carrots 1/2 tsp. hing1 cup diced broccoli 1 tsp. salt1/2 capsicum 2 tsps turmeric1/2 cup green beans 2 tsps olive oil / ghee1 fresh green minced chilli 7 cups of water1 tsp. cumin seeds 1 tsp. ground pepper

Wash and clean the dal. Dice the vegetables. Heat the ghee /olive oil in a big saucepan and fry the cumin seeds, chilli and ginger. Add the ground cumin and hing and lightly roast. Next add the vegetables, dal and rice. Pour in the water and the salt, turmeric and bring to a boil. Reduce to low heat and cook with pot partially covered for 30-40 minutes. Stir well before serving out then add a squeeze of lemon juice, fresh coriander leaves and pepper (optional).

Dinner: Soba noodles and stir fry veges in black bean sauce

200 gms soba noodles A pinch of hing3 tsps Chinese five spice 2 tsps olive oil1/2 cup broccoli 1/2 cup beans2 tsps fresh grated ginger 1 carrot1 tsp. salt 1 Tbs fresh coriander leaves5 water chestnuts 1/2 cob of corn Black bean sauce in water to taste

Heat the olive oil in a wok and lightly fry the grated ginger, Chinese five spice and hing. Add the lightly steamed carrots, capsicum, celery, broccoli and beans and fry for a moment. Add enough water to let the vegetables simmer and cover for 5-10 minutes. In the meantime cook the noodles separately and add to wok. Stir in the water chestnuts, salt and black bean sauce. Allow to simmer for a few seconds longer then serve garnished with fresh coriander finely chopped.

Beverages

Good teas: Cinnamon, fenugreek, peppermint, raspberry. Good juices: Apple cider, carrot juice, papaya smoothie

“Eat breakfast like a king, lunch like a prince,

and dinner like a pauper”

- Ade

lle D

avis

“Eat breakfast like a king, lunch like a prince,

and dinner like a pauper”


2067 0061 2 9904 7754

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Diet for Balancing Doshas and Boosting Agni

Ayur

veda

Elem

ents

17 O

rchar

d Rd C

hatsw

ood N

SW 20

67 00

61 2

9904

7754

03�3

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Vata

redu

cing d

iet


2067 0061 2 9904 7754

03��

Important

1. This is not a balanced diet. You are not absorbing a balanced diet right now. This is a light diet that is designed to rest your digestive system

and optimise / stabilise

your absorption.2. Once you achieve better digestion,

you need to have a new normal

diet.4. You need to be under supervision

when you follow this diet.5. To obtain m

aximum

results, you need to follow it strictly.

100% N

utrition

1. Reason: Eat when you are hungry. (If you don’t get / if you are always hungry - im

prove your digestion).2. Eater and the food: Food is

appropriate for the eater.3. Food, chef and the eater:

Wholesom

e food, happy chef and m

indful eating.4. Four textures: Have at least 4

textures at least in 1 meal daily.

5. Five senses: Engage all senses.

We get 20%

of pleasure through each sense.

6. Six flavors: Include sweet,

salt, sour, bitter, pungent and astringent in a m

eal. A healthy ginger-lem

on pickle has five.

How

to get sick

1. Too much acidic food: Tom

atoes, vinegar, yeast etc.

2. Acidic eating: Not chewing enough forces our stom

ach secrete m

ore acid.3. Acidic lifestyle: Rushing,

unplanned life etc.4. Acidic m

indset: Unresolved issues and negative thoughts.

Shopping

• Find out all the organic shops and m

arkets near your office and

home.

• Have a weekly shopping day. Shop for grocery item

s for the whole week and perishables for 3-4 days.

• Have a m

id-week shopping day for perishables for 3-4 days.

• Always buy healthy snacks for the car, kitchen and offi

ce, especially if you are snacker.

• Always buy healthy foods such as organic soups and salads for

emergency evenng m

eals. •

Fortnightly check the food and throw away all the item

s past expiry date.

Cooking

• Breakfast: Get a good quality juicer. Fresh vegetable juice is the best for breakfast. This will slow down aging, rem

ove those wrinkles and optim

ise your energy levels.

• Lunch should have 60%

coloured vegetables, 20%

carbohydrates and 20%

from your favorite

healthy choice. •

Soups and light salads are the best as dinner especially if it is late. Light dinner includes easily digestible vegetables and soft carbs (eg: cous cous).

•Donotowenroast/panfrythesam

emealtwiceasitis

carcinogenic.•

Steamingisthebest,boilingis

thesecondbestforahealthylife.Getaqualitysteam

er.

Nam

e

Date

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Other suggestions

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……

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……

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……

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……

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……

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Ayur

veda

Elem

ents

17 O

rchar

d Rd C

hatsw

ood N

SW 20

67 00

61 2

9904

7754

03��

RULE

SDr

ink y

our s

olid

sEa

t you

r liq

uids

FAV

OU

RLig

ht, w

arm

, Fre

sh,

gent

le, m

oist,

soft.

RED

UCE

Too c

old /

hot.

Oils

& fa

ts.Fr

ied, d

ried f

oods

.To

o man

y pro

tein

s to

geth

er.

Anyt

hing

dire

ctly

from

the f

ridge

.La

te / h

eavy

dinn

er.

Colo

urin

g, ad

ditiv

es,

flavo

urin

gs.

Conc

entra

ted f

ood

(eg.

. pizz

a, pa

sta)

Over

eatin

g.Ye

ast,

mea

t, eg

gs,

coffe

e, te

a, al

coho

l.Su

gars,

whi

te fl

our,

carb

onat

ed dr

inks

,da

iry pr

oduc

ts.

Key

✓ Fa

vour

able

Use r

egul

arly

: M

oder

atel

ytw

ice a

week

✖ Av

oid/

stop

INCL

UDE

VEGE

TABL

ESAr

ticho

keAs

para

gus

Bean

sBe

an sp

rout

sBr

occo

liBr

usse

l spr

outs

Cabb

age

Caps

icum

Caul

iflow

erCe

lery

Cilan

troCu

cum

ber

Dand

elio

n gre

ens

Eggp

lant

Fenn

elGr

een b

eans

Kelp

Leaf

y gre

ens

Leek

s (co

oked

)Le

ttuce

Okra

Parsl

eyPa

rsnip

sPe

asPo

tato

esPu

mpk

inRa

dish

es (c

ooke

d)Se

awee

dSp

inac

hSq

uash

Swee

t pot

atoe

sTa

ro ro

otTu

rnip

s

Wat

er ch

estn

uts

Wat

ercre

ssZu

cchi

ni

FRUI

TSAp

ple

Apric

ots (

swee

t)Ba

nana

Berri

es (s

weet

)Ch

errie

s (sw

eet)

Coco

nut

Cran

berri

esCu

rrant

s (sw

eet)

Cran

berry

Date

s, fre

sh/

soak

edFig

s, fre

sh / s

oake

dGr

apes

(swe

et)

Kiwi

Lime

Man

goM

elon

sOr

ange

s (sw

eet)

Peac

hes

Pear

s, rip

ePe

rsim

onPi

neap

ple (

swee

t)Pl

ums (

swee

t)Po

meg

rana

tePr

unes

Raisi

nsW

ater

mel

on

GRAI

NSW

ell c

ooke

dBa

rley

Cous

cous

Oatb

ran

Oats,

cook

edPa

staRi

ceSa

goSe

itan

Tapi

oca

Whe

at

BEAN

SW

ell c

ooke

dAd

zuki

bean

sBl

ack b

eans

Blac

k eye

d bea

nsCh

ick pe

asKi

dney

bean

sLim

a bea

nsM

ung b

eans

/ dal

Peas

Pint

o bea

nsSo

y bea

nsSp

lit pe

asTo

fu

DAIR

YBu

tter

Butte

rmilk

-swe

etCh

eese

-uns

alte

dCr

eam

Ghee

Ice cr

eam

Milk

Skim

milk

Soft

chee

seSo

ur cr

eam

Yogh

urt

NUTS

& SE

EDS

Alm

onds

, bla

nche

dCa

shew

sCo

conu

tsLo

tus s

eeds

Pum

pkin

seed

sSu

nflow

er se

eds

HERB

S -SP

ICES

Anise

Card

amom

Cinna

mon

Clove

sCo

riand

erDi

llLiq

uoric

e roo

tM

int

Nutm

egTu

rmer

icVa

nilla

OILS

Cano

laCo

conu

tGh

eeOl

ivePr

imro

seSo

ySu

nflow

er

SWEE

TENE

RSBa

rley m

alt

Fruc

tose

Frui

t jui

ce co

nc.

Map

le sy

rup

Rice

syru

p

Suga

rTu

rbin

ado

TEAS

Alfa

lfaBa

ncha

Barle

yBl

ackb

erry

Bora

geBu

rdoc

kCa

tnip

Cham

omile

Chico

ryCh

rysa

nthe

mum

Cinna

mon

Clove

Com

frey

Corn

silk

Dand

elio

nDe

caf c

offee

Elder

flow

erFe

nnel

Hibi

scus

Hops

Jasm

ine

Liquo

rice

Mar

shm

ello

wNe

ttle

Pass

ion fl

ower

Pepp

erm

int

Rasp

berry

Red c

love

rSa

ffron

Sara

spar

illa

Spea

rmin

tSt

rawb

erry

Yarro

wDR

INKS

Appl

eAl

mon

d drin

kAl

oe ve

ra ju

iceAp

ricot

juice

Berry

juice

, swe

etCa

roCh

erry

juice

Grai

n coff

eeGr

apef

ruit

juice

Man

go ju

iceM

ixed v

ege j

uice

Pine

appl

e jui

cePo

meg

rana

te ju

icePr

une j

uice

Rice

milk

(boi

led)

COND

IMEN

TSCh

ocol

ate

Chut

ney (

swee

t)Co

riand

er le

aves

Vani

llaSp

rout

s

MIN

IMIS

EVE

GETA

BLES

Beet

gree

nsCa

rrots

Cele

ry le

aves

Chill

iesCo

rnDa

ikon

Horse

radi

shHo

t chi

lli pe

pper

Leek

s, ra

wM

usta

rd gr

eens

Olive

sOn

ions

Pepp

ers

Popc

orn

Radi

sh -u

ncoo

ked

Swiss

char

dTo

mat

oes

FRUI

TSAl

l sou

r fru

itsGr

apef

ruit

Lem

onPa

paya

Rhub

arb

Stra

wber

ries

Sour

sop

Tam

arin

d

GRAI

NSBr

ead (

yeas

ted)

Buck

whea

tCo

rnM

illet

Oats

Pole

nta

Quin

oaRy

eTr

itica

le

DAIR

YCh

eese

-har

dBu

tter -

salte

dBu

tterm

ilk -s

our

Sour

crea

m

Yogh

urt

NUTS

& SE

EDS

Alm

onds

,un

blan

ched

Braz

il nut

sHa

zeln

uts

Mac

adam

ias

Pean

uts

Peca

nsPi

ne nu

tsPi

stach

ios

Sesa

me s

eeds

Wal

nuts

HERB

S & SP

ICES

Ajwa

nAl

lspice

Asaf

oetid

aBa

silBa

y lea

fCa

rawa

yCa

yenn

eCh

illi p

owde

rClo

ves

Fenu

gree

kGa

rlic

Ging

erHo

rsera

dish

Lem

on th

yme

Mac

eM

ango

powd

erM

arjo

ram

Mus

tard

seed

sOn

ions

Oreg

ano

Papr

ika

Popp

y see

dsRo

sem

ary

Sage

Salt

Sesa

me s

eeds

Thym

e

OILS

Alm

ond

Avoc

ado

Anim

al fa

tsAp

ricot

Casto

rCo

rnLin

seed

Mar

garin

eM

usta

rdSa

fflow

erSe

sam

eVe

geta

ble o

il

SWEE

TENE

RSHo

ney

Mol

asse

sSu

cana

t

TEAS

Basil

Cinna

mon

Fenu

gree

kGi

nger

Gins

eng

Hawt

horn

Hyss

opJu

nipe

r

Penn

yroy

alRe

d zin

ger

Rose

hip

Sage

Sass

afra

sYe

rbam

ate

DRIN

KSAl

coho

lAp

ple c

ider

Bana

na sh

ake

Berry

juice

(sou

r)Ca

ffein

ated

drin

ksCa

rbon

ated

drin

ksCa

rrot j

uice

Choc

olat

e drin

ksCo

ffee -

deca

ffein

ated

Grap

e fru

it ju

iceLe

mon

ade

Miso

brot

hPa

paya

juice

Pine

appl

e jui

ce-so

urSa

lted d

rinks

Tom

ato j

uice

COND

IMEN

TSBl

ack o

lives

Caro

bCh

ocol

ate

Chut

ney (

spicy

)Ch

illi p

eppe

rsGa

rlic

Gher

kinGo

mas

ioHo

rsera

dish

Use i

t if a

ny of

the

follo

wing

pres

ent

r Ac

idity

(refl

ex et

c)r

Dia

rrhoe

ar

Frus

trate

d - ea

sily

r Ir

ritab

le

r O

ver h

eate

dr

Psor

iasis

r Sk

in - r

ashe

sr

Swea

ting -

exce

ss

Nam

e ……

……

……

……

……

……

Dur

atio

n ……

… D

ate …

……

……

… O

ther

sugg

estio

ns …

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

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……

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Pitta

redu

cing d

iet


2067 0061 2 9904 7754

03��

Important







aximum


100% N

utrition




Wholesom





We get 20%





on pickle has five.

How

to get sick




ach secrete m




Shopping



home.



• Have a m





emergency evenng m

eals. •


s past expiry date.

Cooking







from your favorite

healthy choice. •



emealtwiceasitis

carcinogenic.•



er.

Nam

e

Date

……

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……

Other suggestions

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……

……

……

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……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

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……

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……

……

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……

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……

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……

……

……

……

……

……

……

……

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……

……

……

……

……

……

……

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……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

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……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

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……

……

……

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……

……

……

……

……

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……

……

……

Ayur

veda

Elem

ents

17 O

rchar

d Rd C

hatsw

ood N

SW 20

67 00

61 2

9904

7754

03��

RULE

SDr

ink y

our s

olid

sEa

t you

r liq

uids

FAV

OU

RLig

ht, w

arm

, Fre

sh,

gent

le, m

oist,

soft.

RED

UCE

Too c

old /

hot.

Oils

& fa

ts.Fr

ied, d

ried f

oods

.To

o man

y pro

tein

s to

geth

er.

Anyt

hing

dire

ctly

from

the f

ridge

.La

te / h

eavy

dinn

er.

Colo

urin

g, ad

ditiv

es,

flavo

urin

gs.

Conc

entra

ted f

ood

(eg.

. pizz

a, pa

sta)

Over

eatin

g.Ye

ast,

mea

t, eg

gs,

coffe

e, te

a, al

coho

l.Su

gars,

whi

te fl

our,

carb

onat

ed dr

inks

,da

iry pr

oduc

ts.

Key

✓ Fa

vour

able

Use r

egul

arly

: M

oder

atel

ytw

ice a

week

✖ Av

oid/

stop

INCL

UDE

VEGE

TABL

ESAr

ticho

keAs

para

gus

Avoc

ado

Beet

gree

nsBi

tter m

elon

Broc

coli

Brus

sel s

prou

tsCa

bbag

eCa

rrot

Caul

iflow

erCe

lery

, raw

Cele

ry le

aves

Corn

Cucu

mbe

rDa

ikon

Garli

cGr

een b

eans

Gree

n chi

llies

Horse

radi

shLe

afy g

reen

sLe

eks

Lettu

ceOk

raOl

ives

Onio

nsPa

rsley

Peas

Popc

orn

Pum

pkin

Radi

shSe

awee

dSp

inac

h

Squa

shSw

eet p

otat

oes

Wat

ercre

ssW

heat

gras

sZu

cchi

ni

FRUI

TSAp

ples

, gre

enAp

ricot

Bana

naBe

rries

Cher

ries

Coco

nut

Cran

berri

esFig

s, fre

shGr

apef

ruit

Grap

esKi

wi fr

uit

Lem

onLim

eLic

orice

Man

goPa

paya

Pear

s, un

ripe

Persi

mon

sPl

ums

Pom

egra

nate

Prun

esRa

isins

Rasp

berri

esRh

ubar

bSt

rawb

errie

sW

ater

mel

onGR

AINS

Amar

anth

Barle

yBa

smat

iBu

ckwh

eat

Cere

al, pu

ffed

Corn

Cous

cous

Mill

etOa

t bra

nOa

ts, dr

yPo

lent

aQu

inoa

Rice

Rye

Sago

BEAN

SAd

zuki

bean

sBl

ack b

eans

Blac

k eye

d bea

nsBr

oad b

eans

Lent

ilsLim

a bea

nsM

isoM

ung d

alNa

vy be

ans

Peas

-gre

enPi

nto b

eans

DAIR

YBu

tterm

ilk

NUTS

& SE

EDS

In m

oder

atio

nPu

mpk

in se

eds

Sunfl

ower

seed

s

HERB

S-SP

ICES

Allsp

iceAj

wan

Anise

Asaf

oetid

aBa

silBa

y lea

fBl

ack p

eppe

rCa

rdam

omCa

yenn

eCin

nam

onClo

ves

Coria

nder

Cum

inFe

nnel

Fenu

gree

kGa

rlic,

cook

edGi

nger

Horse

radi

shLe

mon

thym

eLiq

cuor

ice ro

otM

ace

Mar

jora

mM

usta

rd se

eds

Nutm

egPa

prik

aPa

rsley

Pepp

erRo

sem

ary

Sage

Tarra

gon

Thym

eTu

rmer

ic

OILS

Cano

laSe

sam

eSu

nflow

er

SWEE

TENE

RSHo

ney (

raw)

Map

le sy

rup

Mol

asse

sRi

ce sy

rup

TEAS

Ajwa

nAl

falfa

Banc

haBa

rley

Basil

Blac

kber

ryBo

rage

Burd

ock

Catn

ipCh

amom

ileCh

icory

Chry

sant

hem

umCin

nam

onClo

veCo

rn si

lkDa

ndel

ion

Deca

f coff

eeEld

er fl

ower

Fenn

elFe

nugr

eek

Ging

erHi

bisc

usHo

ps

Hyss

opJa

smin

eJu

nipe

r ber

ryLe

mon

gras

sNe

ttle

Oat s

traw

Oran

ge pe

elPa

ssio

n flow

erPe

nny r

oyal

Pepp

erm

int

Rasp

berry

Red c

love

rSa

ffron

Sage

Sass

afra

sSp

earm

int

Stra

wber

ryYa

rrow

Yerb

amat

e

DRIN

KSAl

oe ve

ra ju

iceAp

ple c

ider

Berry

juice

Caro

bCa

rrot j

uice

Cher

ry ju

iceLe

mon

juice

Grai

n coff

eeM

ixed v

eg ju

ices

Pom

egra

nate

juice

Papa

yaPr

une j

uice

Rice

milk

Soya

milk

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IMEN

TSCa

rob

Chill

iCh

ocol

ate (

bitte

r)Ch

utne

y (sp

icy)

Coria

nder

leav

esHo

rsera

dish

Mus

tard

Pepp

ers

Pick

les

Gher

kins

Vani

lla

MIN

IMIS

EVE

GETA

BLES

Beet

sCa

psicu

mEg

gpla

ntM

ushr

oom

sPa

rsnip

sPo

tato

es

Ruta

baga

Taro

root

Tom

atoe

s Tu

rnip

sW

ater

ches

tnut

s

FRUI

TSOr

ange

s Pe

ache

sPe

ars (

ripe)

Sour

sop

Tam

arin

dPi

neap

ple

GRAI

NSBr

ead,

yeas

ted

Oats

Pa

ncak

esPa

sta, w

hite

W

heat

BEAN

SCh

ick pe

as

Kidn

ey be

ans

Soy b

eans

Split

peas

Tem

peh

Tofu

Toor

dal

Split

peas

Urad

dal

DAIR

YBu

tter

Chee

seCr

eam

Cow

’s milk

Dairy

prod

ucts

Ice cr

eam

Sour

crea

mYo

ghur

t

NUTS

& SE

EDS

All o

ther

nuts

Pean

uts

HERB

S -SP

ICES

Cara

way

Chill

iGa

rlic

Man

go po

wder

Popp

y see

dsSa

ltSe

sam

e see

ds

OILS

Mos

t veg

e oils

Butte

rCo

conu

tGh

eeOl

ivePr

imro

seSa

fflow

er

SWEE

TENE

RSBa

rley m

alt

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suga

rHo

ney,

cook

edTu

rbin

ado

Suga

r sub

stitu

teW

hite

suga

r

DRIN

KSAl

coho

l Al

mon

d milk

Bana

na sh

ake

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onat

ed

Caffe

inat

ed

Choc

olat

e drin

ksCo

conu

t milk

Cold

drin

ks

Grap

e jui

ceLe

mon

ade

Miso

brot

hM

ilkTo

mat

o jui

ce

Salte

d drin

ks

Sour

drin

ks

Soy m

ilk, c

old

COND

IMEN

TSAl

mon

d ext

ract

Choc

olat

e (sw

eet)

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ney (

swee

t)Co

conu

t milk

Cow

’s milk

Gom

asio

Miso

Olive

sSa

ltTa

mar

iVi

nega

r Yo

ghur

t…

……

……

…

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

Use i

t if a

ny of

the

follo

wing

pres

ent

r B

lood

suga

r -hi

ghr

Clog

ged

r Ch

oles

tero

l -hi

gh

r Fl

uid r

eten

tion

r O

ver s

leep

yr

Slug

gish

r Ti

red

r W

eight

gain

Nam

e ……

……

……

……

……

……

Dur

atio

n ……

… D

ate …

……

……

… O

ther

sugg

estio

ns …

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

……

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……

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……

……

……

……

……

……

Kaph

a red

ucin

g die

t


2067 0061 2 9904 7754

03��

Important







aximum


100% N

utrition




Wholesom





We get 20%





on pickle has five.

How

to get sick




ach secrete m




Shopping



home.



• Have a m





emergency evenng m

eals. •


s past expiry date.

Cooking







from your favorite

healthy choice. •



emealtwiceasitis

carcinogenic.•



er.

Nam

e

Date

……

……

……

……

……

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……

Other suggestions

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Ayur

veda

Elem

ents

17 O

rchar

d Rd C

hatsw

ood N

SW 20

67 00

61 2

9904

7754

03��

RULE

SDr

ink y

our s

olid

sEa

t you

r liq

uids

FAV

OU

RLig

ht, w

arm

, Fre

sh,

Gent

le, m

oist,

soft.

RED

UCE

Too c

old /

hot.

Oils

& fa

ts.Fr

ied, d

ried f

oods

.To

o man

y pro

tein

s to

geth

er.

Anyt

hing

dire

ctly

from

the f

ridge

.La

te / h

eavy

dinn

er.

Colo

urin

g, ad

ditiv

es,

flavo

urin

gs.

Conc

entra

ted f

ood

(eg.

. pizz

a, pa

sta)

Over

eatin

g.Ye

ast,

mea

t, eg

gs,

coffe

e, te

a, al

coho

l.Su

gars,

whi

te fl

our,

carb

onat

ed dr

inks

,da

iry pr

oduc

ts.

Key

✓ Fa

vour

able

Use r

egul

arly

: M

oder

atel

ytw

ice a

week

✖ Av

oid/

stop

INCL

UDE

VEGE

TABL

ESAr

ticho

keAs

para

gus

Avoc

ado

Bean

sBe

et gr

eens

Been

spro

uts

Bitte

r mel

onBr

occo

liCa

rrot

Cabb

age

Caul

iflow

erCe

lery

Cele

ry le

aves

Cucu

mbe

rDa

ikon

Gree

n bea

nsLe

afy g

reen

sLe

eks

Lettu

ceOk

raPa

rsley

Pum

pkin

Parsn

ips

Radi

shSp

inac

hSp

rout

s Sq

uash

Swee

t pot

atoe

sTa

ro ro

otTu

rnip

sZu

chin

i

FRUI

TSAp

ples

Berri

esCh

errie

sCo

conu

tCr

anbe

rries

Kiwi

frui

tLe

mon

/ Lim

eM

elon

sPa

paya

Pear

sPe

ache

sPe

rsim

mon

Pom

egra

nate

Stra

wber

ries

GRAI

NSBa

rley

Buck

whea

tBr

ead -

yeas

t fre

eCo

rnCo

usco

usM

illet

Oat b

ran

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(rice

/corn

)Po

lent

aRi

ce-p

asta

/noo

dle

Rye

Sago

Seita

n

BEAN

SAd

zuki

bean

sBl

ack b

eans

Blac

k eye

d

bean

sKi

dney

bean

sLe

ntils

Lima b

eans

Mun

g bea

nNa

vy be

ans

Peas

Pint

o bea

nsTo

fu

DAIR

Y Bu

tter m

ilkGo

ats m

ilkM

ilk lig

ht

Ghee

NUTS

& SE

EDS

Coco

nut g

ranu

les

Pum

pkin

Sunfl

ower

seed

sSe

sam

e see

dsW

alnu

ts

HERB

S SPI

CES

Allsp

iceAn

iseAs

afoe

tida

Basil

Bay l

eave

sCa

rdam

omCe

lery

seed

sCin

nam

onClo

ves

Coria

nder

Cum

in

Fenn

elFe

nugr

eek

Ging

erHe

rbs-f

resh

Lem

on th

yme

Licor

iceNu

tmeg

Parsl

eyPe

pper

Rose

mar

ySa

geTa

rrago

nTh

yme

Turm

eric

Salt

OILS

Olive

oil

SWEE

TENE

RSHo

ney

Palm

suga

rM

olas

ses

TEAS

Alfa

lfaBa

silBl

ackb

erry

Burd

ock

Cham

omile

Chry

sant

hem

umCin

nam

onClo

veCo

mfre

yDa

ndel

ion

Elder

flow

erFe

nugr

eek

Fenn

elGi

nger

Gree

n tea

Jasm

ine

Lem

on/ L

ime

Lem

on gr

ass

Licor

iceNe

ttle

Pepp

erm

int

Sage

Spea

rmin

tYe

rba m

ate

DRIN

KSAp

ricot

juice

Cher

ry ju

iceCo

conu

t milk

Cran

berry

juice

Lem

on ju

icePi

neap

ple j

uice

Peac

h jui

cePe

ar ju

icePr

une j

uice

Rice

milk

Soy m

ilk (l

ight

)

COND

IMEN

TSAp

ple c

ider

vineg

arCh

ocol

ate,

bitte

rCh

utne

y, sw

eet

Coria

nder

leav

esCu

rry le

aves

Olive

Miso

brot

hPa

rsley

Tam

ari

MIN

IMIS

EVE

GETA

BLES

Beet

root

Eggp

lant

Gree

n chi

llies

Horse

radi

shM

ushr

oom

sPe

pper

s (Ho

t)Po

pcor

nPo

tato

esTo

mat

o

FRUI

TSBa

nana

Date

sFig

sFr

uits

–soa

ked

Grap

esGr

apef

ruits

Man

goOr

ange

GRAI

NSOa

tsRe

fined

item

s

BEAN

SCh

ick pe

asSp

lit pe

as

Soy b

eans

Toor

dal

DAIR

YCh

eese

Crea

mIce

crea

mSo

ur cr

eam

Yogh

urt l

ow fa

tBu

tter

Milk

light

NON

VEG

Eggs

Ham

Red m

eat

NUTS

& SE

EDS

Alm

onds

–so

aked

Braz

il nut

sCa

shew

sHa

zeln

uts

Mac

adam

iaPi

ne nu

ts

SWEE

TENE

RSSu

gar

Suga

r sub

stitu

tes

DRIN

KSAl

coho

lAl

mon

d milk

Carb

onat

edCh

ocol

ate

Grap

e jui

ce

Lem

onad

eOr

ange

juice

Oran

ge pe

elSh

akes

COND

IMEN

TSCh

ocol

ate

Chut

ney,

hot

Gher

kins

Gom

asio

Pick

les

Vine

gar

……

……

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……

……

……

……

……

……

……

……

……

Use i

t if a

ny of

the

follo

wing

pres

ent

r A

llerg

yr

Ache

s/pai

nsr

Anx

ious

/irrit

able

r B

owel

- irre

gula

r r

Ener

gy - l

owr

Gas

, blo

atin

gr

Slee

p-un

refre

shed

r W

eight

fluc

tuat

ion

Nam

e ……

……

……

……

……

……

Dur

atio

n ……

… D

ate …

……

……

… O

ther

sugg

estio

ns …

……

……

……

……

……

……

……

……

……

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……

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……

……

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……

Light

diet


2067 0061 2 9904 7754

03�0

Important







aximum


100% N

utrition




Wholesom





We get 20%





on pickle has five.

How

to get sick




ach secrete m




Shopping



home.



• Have a m





emergency evenng m

eals. •


s past expiry date.

Cooking







from your favorite

healthy choice. •



emealtwiceasitis

carcinogenic.•



er.

Nam

e

Date

……

……

……

……

……

……

……

……

……

……

……

……

Other suggestions

……

……

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Ayur

veda

Elem

ents

17 O

rchar

d Rd C

hatsw

ood N

SW 20

67 00

61 2

9904

7754

03��

Vata

Pitta Kapha

Dry

Hot

Ligh

t Cold

Heavy

Moist

Decrease ……

……

Increase ……

……

Decre

ase

……

……

Incr

ease

……

……

Increase …………Decrease …………


2067 0061 2 9904 7754

03��

Detecting excess doshas

Vata Pitta KaphaCold Cold and empty Hot Over heated, burning Oily +Cholesterol/fatLight Thinning, waning, absence Intense Acidity, toxicity Heavy Weight gain, heaviness, slowDry Dry skin, dry stool Moist Over sweating, diarrhoea Cold Cold and full

Detecting excess doshas

Twenty qualities mentioned here are the qualities of five elements. Since everything is made of five elements, everything must have all twenty qualities. Qualities are in pairs, such as cold and hot, and light and heavy. Following is a diagram showing the difference between the qualities of ginger and milk.

heavy …•… …………………………•… light slow …•……………………………•… fast cold …•……………………………•… hot moist …•…………•…………………… dry smooth …•…………•…………………… rough dense …•…………………………•…… liquid soft …•……………………………•… hard stable …•……………………………•… mobile subtle …•………………………………… gross clear ………………………………••… cloudy

• ginger •milk

Ayur

veda

Elem

ents

17 O

rchar

d Rd C

hatsw

ood N

SW 20

67 00

61 2

9904

7754

03�3

Diet for Specific ConditionsLet food be your medicine

and medicine be your food.Hippocrates.


2067 0061 2 9904 7754

03��

IBD & Ulcerative colitis

General rules

Include Light, relatively alkaline (OK to have light and unrefined carbohydrates), freshly cooked, stir-fried, raw

Minimize Refined, white flours, sour, yeast, extremely cold or hot, dehydrated, deep-fried, sugar, alcohol

Follow All rules of eating

Specific steps

Fibres When IBD is active, most people find a bland, low fibre diet helps to ease diarrhoea and reduce abdominal cramping. People with Crohn’s disease who have a narrowed small intestine may need to eat a low fibre diet most of the time.

Fat People with Crohn’s disease who experience steatorrhoea (diarrhoea that contains undigested dietary fats) may benefit from a low fat diet. Essential fats can be taken according to the digestion.

Lactose The milk sugar lactose is broken down by the enzyme lactase, commonly found in the lining of the small intestine. Some people with Crohn’s disease may lack this enzyme, so limiting milk and milk products may be helpful. Lactose intolerance can be diagnosed with a simple test. Consult with your doctor.

Liquids A person with severe Crohn’s disease may need an appropriate and nutritionally balanced liquid diet.

Water People with IBD need to drink enough fluids to prevent dehydration. (eat your liquids!)

Raw or cooked This depends on your digestive system. A combination of both will be better to optimize nutrition. In severe bleeding raw diet is better.

Supplements If dietary deficiencies are suspected, oral tablets or occasional vitamin injections may be needed. For example, a person on a low fibre diet may need vitamin C and folic acid supplementation because they don’t consume enough fruit and vegetables. A person with Crohn’s disease who experiences steatorrhoea may need calcium and magnesium supplements. Almost all children with IBD are advised to take supplements to guard against the possibility of impaired growth and development.

The only man who is really free is the one who can turn down an invitation to dinner without giving an excuse.

Jules Renard (1864 - 1910)

Ayur

veda

Elem

ents

17 O

rchar

d Rd C

hatsw

ood N

SW 20

67 00

61 2

9904

7754

03��

Colds & Flus

In a general cold with mucous, muscle ache and fatigue the following diet is recommended.

Avoid Rice, potatoes, cold food/drinks, raw food, banana, dairy products, sugar.

Favour Warm, cooked food. Vegetables with warming seasoning such as cinnamon, pepper, ginger, garlic, onion, sage, thyme, oregano, basil, salt, green chillies. Cooked fruits such as apples, pears, apricots, peaches with mild spices and honey. Plenty of warm teas including ginger, echinacea, liquorice, boneset, peppermint and sage. Miso soup with daikon (white radish), ginger and parsley.

Constipation

Avoid White flour, refined flours, white rice, baked food, rice cakes, guava, meat, cheese, green tea, rosehip tea.

Favour Whole grains especially oats, oatbran, wheat germ and lecithin. Fruits such as ripe apple, prunes, figs, apricots, watermelon, pineapple. Vegetables such as green beans, broccoli, carrots, squash, spinaches. Legumes especially split mung dal and channa dal. All spices are fine except excessive turmeric and no nutmeg. Warm milk with ghee before bed can ensure a clear motion. Plenty of warm herbal teas such as chamomile, fennel, liquorice, chai and senna in small quantities.

Diarrhoea

Avoid Whole grains, sugar, pungent spices, oil and high fibre vegetables and fruit.

Favour Soupy white rice, the liquid from strained mung dal and sea salt, guava, slightly under-ripe banana, guava, nutmeg, grated apple allowed to go brown, dilute lassi with a inch of salt and sugar, arrowroot soup with jaggary, buttermilk drink with ginger powder, fresh curry leaves and salt, fresh coconut water, warm herbal teas with honey such as chamomile, dandelion and ginger.

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2067 0061 2 9904 7754

03��

Weight Loss

Weight loss is a major preoccupation in modern society with about 75% of American women thinking they should loose weight. Americans spend more than 30 billion dollars a year on weight loss programmes and approximately 50 million Americans are on a diet at any one time. Clinical obesity is when we are 25% above the normal weight. Ayurveda considers weight issues a subjective judgement. It is only a problem if the person feels uncomfortable or limited in any way due to their weight. Obesity can be a health hazard as it may lead to diabetes, rheumatoid arthritis, high cholesterol, heart disease, respiratory disorders, back problems and colon cancer.

Weight is determined by three factors:

• The quantity and quality of food intake• State of digestion, assimilation and elimination• Energy output (metabolism)

There are diseases which will disturb these functions and cause clinical obesity . These may include hypothyroidism, cushings disease and lymphoedema.

Management

Ayurveda focuses on ‘waste’ loss rather than weight loss. It aims to optimise health, energy and self esteem through a holistic mind, body and spirit approach.

Mind Games: Food is one of the quickest drugs to change our emotional state.

High Vatas tend to turn to food as a stress response.High Pittas use it to push down anger or frustrationHigh Kaphas use it as a love substitute when they are lonely or feeling unloved.

Ayurveda addresses the cause of obesity by uprooting underlying emotional issues. It is important to understand why we may self-medicate with food. It may be for stimulation, sedation or energy. Alternative, healthier forms of stimulation include creative pursuits, listening to music etc. Relaxation can be found through massage, breathing, exercise and meditation. To increase energy look at cleansing ama from the channels which blocks the flow of nutrients to the tissues.

To identify mental considerations ask the following until you get a clear answer-“What am I really hungry for?” “What am I trying to push down with food?”“What do I get/gain from being overweight?”“Why am I punishing myself?” “How am I stuck/ stagnant/ insecure in my life?”

Ayur

veda

Elem

ents

17 O

rchar

d Rd C

hatsw

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FavourTastes: Bitter, pungent, astringent, Qualities: Light, dry, warm, herbal teas with honey.Specific foods: Light diet, oils that are high in high density lipoproteins such as olive and flaxseed oil. Apples, pears, pomegranates, cranberries, honey, barley, millet, buckwheat, asparagus, artichoke, cauliflower, celery, sprouts.

AvoidTastes: Sweet, sour and saltyQualities: Heavy, cold, preserved, deep fried and old.Specific Foods: Dairy, wheat, rye, sugar, alcohol, meat, vegetable oil, nuts, refined flours, potatoes, bananas, figs and dates.

Routine

Know your eating habits by using a food chart and by following the satisfaction meter, avoiding reaching level 7, 8, F and E. Avoid snacking between meals and eating out excessively.Eat only when hungryAvoid appetite stimulants such as caffeine, guarana and chewing gum.

Follow the rules of eating especially the following tips- Try not to eat during emotional extremes (including sadness, anger, ecstasy).Eat in a relaxed and aware state of mind.Focus on eating rather than on distractions such as television, reading or talking.Eat a regular quantity at regular times.Chew each mouthful well, at least 15 times.Have the biggest meal at lunch and smallest meal at dinnerTake deep breaths between mouthfuls to get an alternative

source of prana and boost agni.Avoid protein after sunsetDon’t sleep or shower until two hours following a meal.Skip dinner a few times a weekIncrease enjoyable exercise. Reduce unhealthy food.

Herbs: For long term weight loss one must keep agni strong and elimination regular and complete. Give herbs appropriate to body type, organ and tissue weaknesses. Triphala and Guggulu are safe, general herbs for fat and ama reduction.

Seek out alternative sources of prana such as:-Inhaling fresh air-Walking barefoot-Gazing at water -Soaking up the sun-Yummy cuddles


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Nutrition Plan for Weight Gain

Excessive weight loss is generally connected with a vata or pitta imbalance. Anything that speeds up the metabolism will promote weight loss. This includes hyperthyroidism, stress, anxiety, excess exercise, extreme cold, spicy food, excess sex and irregular or poor food intake. Another cause of weight loss is vishamagni or tikshnagni where nutrients aren’t absorbed properly. This may be due to parasites, allergies, inflammation or emotional indigestion. These issues must be considered and treated appropriately.

General tips: Nutrition

Favour: Tastes: Sweet, sour and salt. Qualities: Warm, liquid, cooked, starchy, unctious. Specific foods: Protein powder (bioceuticals Aminoplex), dairy, liquid dal, carbohydrates, healthy fats such as ghee, olive oil and coconut oil, nuts, pulses and carminative spices such as cumin, tumeric, cardamon. Avoid: Tastes: Bitter, pungent and astringent. Qualities: Cold, dry, high fibre, heating.

Routine

Try to vary foods to keep palate interested in eating.Avoid travel and aim to settle in a peaceful, quite environment.Get someone loving to cook for you the way you likeChoose mild, gentle exercise without sweatingFollow rules of eating especially- Eat at regular times, in a slow and relaxed way. Increase sensual pleasure such as essential oils, luxurious fabrics, music, nurturing relationships.Snacking is permitted if it suits the person’s digestionReduce stress by simplifying life and easing demands on self.Avoid exercise after a mealSleep until restedReduce stress, possible incorporating an afternoon nap.Practice self-massage daily

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Pregnancy ~ what to avoid

One who desires excellent progeny should abstain from unwholesome diet and behaviour. Some examples are given below:

Cause Effect Sitting on a rough, uneven or hard seat; suppressing natural urges, especially of wind, urine and faeces; strenuous and unsuitable physical exercise; excessively sharp and hot food or eat very little.

Mother: Possibility for stillbirth, miscarriage or premature delivery

Compression, anxiety. Jerky roads. Mother: Possibility for miscarriage Listening to noise or harsh words; lying constantly in a supine position

Baby: Possibility for umbilical cord gets twisted around the neck of the foetus

Sleeping in open places; travelling outside at night Baby: Possibility to have emotional sensitivityIndulge in quarrels / fights during sexual intercourse Baby: Possibility for epilepsy, weak, shameless progenyIndulge in alcohol regularly Baby: Thirsty- intolerant to heat, poor memory and irritableIndulgence in too much ham Baby: Eye and respiratory problems, excessive body hairsExcessive fish consumption Baby: Weak eye sightIndulgence in too much sweet taste Baby: Diabetes, obese or with incomplete development of brainIndulgence in too much sour taste Mother: Internal haemorrhage. Baby: Diseases of skin and eyesIndulgence in too much salt Baby: premature agingIndulgence in too much pungent Sterile or infertile progenyIndulgence in too much astringent Darker skin, weak bowels, with IBS / anti peristalsisIndulgence in too much bitter taste Baby: Vata disorders such as neuropathies, poor bone structure

and anxietyThink ill of others Baby: hyperactive, envious progenyStealing Baby: Hyperactive, inactive or agitatedIntolerant Baby: Fierce, deceitful and jealous progenyGrief Baby: Timid, underdeveloped or short lived Oversleep Baby: Drowsy, unwise, with weak digestive power

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Diet and SalicylatesSalicylates are chemicals that occur naturally in many plants. They act as preservatives to delay rotting and as protectants against harmful bacteria and fungi. They are stored in the bark, leaves, roots, and seeds of plants. Salicylates can be found naturally in some foods and its compounds are used in various products. Salicylate sensitivity is the body’s inability to handle more than a certain amount of salicylates at any one time. A salicylate sensitive person may have difficulty tolerating certain fruits, vegetables, or any products which contain aspirin.

Symptoms of Intolerance Salicylates sensitivity can manifest itself in many ways:

• Anaphylaxis (rare). • Asthma. • Breathing difficulties. • Changes in skin color. • Congestion. • Fatigue. • Headaches. • Hyperactivity. • Itchy skin, rash, or hives. • Itchy, watery, or swollen eyes. • Lack of concentration or memory. • Mouth ulcers • Raw hot red rash around mouth. • Nasal polyps. • Persistent cough. • Sinusitis. • Some cognitive & perceptual disorders. • Stomach aches or upsets. • Swelling of eyelids, face, and lips. • Swelling of hands and feet. • Urgency to pass water or bedwetting. • Wheezing.

Sources of SalicylatesHere is a list of products that may contain aspirin or salicylats:

• Acne products. • Breath savers. • Bubble baths. • Cosmetics. • Fragrances and perfumes. • Gums – mint flavored. • Hair shampoos, conditioners, or sprays. • Herbal remedies. • Lipsticks. • Lotions. • Lozenges. • Medications. • Mouth washes. • Muscle pain creams. • Shaving creams. • Skin cleansers or exfoliants. • Sun screens or tanning lotions. • Topical creams. • Toothpastes. • Wart or callus removers. • Pain medications. • Razors with aloe strips. • Supplements derived from rose hips or bioflavonoids.

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Watch Out for These TermsWhen reading labels be sure to also watch out for these terms. • Aspirin. • Acetylsalicylic acid. • Artificial food colorings. • Artificial flavorings. • Azo dyes. • Benzoates (preservatives) . • Benzyl salicylate. • Beta-hydroxy acid. • Choline salicylate. • Disalcid. • Ethyl salicylate. • Isoamyl salicylate. • Magnesium salicylate. • Menthol. • Methyl salicylate. • Mint. • Octylsalicylate. • Peppermint. • Phenylethyl salicylate. • Salicylate. • Salicylic acid. • Salicylaldehyde. • Salicylamide. • Salsalate. • Sodium salicylate. • Spearmint.

Managing Salicylate IntoleranceSafe foods Salicylates are negligible amounts if any in the following list.

Fruit Banana, lime, pear - peeled.Vegetables Bamboo shoot, cabbage - green/white, celery green split peas -dried, lentils, lettuce

- iceberg, swede. Beans - dried (not borlotti). You may use canned beans but avoid any that have added ingredients such as sugar and salt. It is possible to buy beans in filtered water only and there are some organic varieties available. Check in your local health food shop. Potatoes are fine but they must be of the old white variety and you must peel them.

Grains Barley, buckwheat, millet, oats, rice, rye, wheat. To avoid additives and hidden preservatives, all bread, biscuits, cakes etc.. should be home-made.

Seeds & nuts Poppy seeds.Sweeteners Maple syrup, white sugar. Meat, fish, poultry and eggs Meat, fish, poultry and eggs are generally salicylate free but avoid liver and prawns

and do not eat any processed meat.Herbs, spices and condiments: Malt vinegar, saffron, sea salt, soy sauce (if free of spices). Oils and

fats Cold pressed oils such as sunflower or soy. Butter. Margarine and processed rapeseed, safflower, soya bean, sunflower oils although low in salicylate are likely to contain preservatives that may mimic salicylate reactions and are best avoided.

Dairy Butter, cheese (not blue vein), milk, yoghurt - natural only but you can add your own fruit.

Misc. Carob powder, cocoa, tofu.Beverages Decaffeinated coffee, milk, ovaltine, home made pear juice, soya milk, rice milk,

water.

Very low in salicylates

Fruit Golden delicious apple - peeled (green variety only), paw paw, pomegranate, tamarillo.Vegetables Brussel sprouts, borlotti beans, chives, choko, garlic, green peas, leek, mung bean

sprouts, red cabbage, shallot, yellow split peas.


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Nuts & seeds Cashew nuts.Condiments Fennel - dried, fresh parsley.Sweeteners golden syrupMeat and fish Liver, prawns.

Low in salicylates

Fruit Fresh figs, lemon, mango, passion fruit, persimmon, red delicious apple - peeled, rhubarb.

Vegetables Fresh asparagus, beetroot, cauliflower, green beans, onion, marrow, potato - white with peel, pumpkin,sweetcorn, tomato, turnip.

Frozen spinach.Seeds & nuts Hazelnuts, pecan, sunflower seeds. Herbs, spices and condiments Fresh coriander leaves.Oils and fat GheeBeverages Dandelion coffee, shop bought pear juice.

Moderate in salicylates

Fruit Custard apple, kiwi fruit, loquat, lychee, pear with peel.Vegetables Aubergine - peeled, carrot, lettuces other than iceberg, tomato juice, mushrooms.

Tinned asparagus, beetroot, black olives, sweetcorn.Seeds & nuts Desiccated coconut, peanut butter, walnuts.Sweeteners Molasses.Beverages Coco cola, rose hip tea.

High in salicylates

Fruit Avocado, most other varieties of apples, cantaloupe melon, cherries, grapefruit, mandarin, mulberry, nectarine peach, tangelo, watermelon.

Vegetables Alfalfa sprouts, aubergine with peel, broad bean, broccoli, cucumber, tinned okra, parsnips, fresh spinach, sweet potato, tinned tomatoes and tomato puree, watercress.

Grains Maize.Seeds & nuts Brazil nuts, macadamia nuts, pine nuts, pistachio, sesame seeds.Herbs, spices and condiments: Yeast extracts.Oils and fats Almond oil, corn oil, peanut oil, sesame oil, walnut oil.Beverages Coffee.

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Very high in salicylates

Fruit Fresh apricots, blackberry, blackcurrant, blueberry, boysenberry, cranberry, fresh dates, grapes, guava, orange, pineapple, plum, strawberry, sultana.

Vegetables Chicory, chilli peppers, courgette, endive, tinned green olives, peppers, radish, water chestnut.

Seeds & nuts Almonds, peanuts with skins on.Sweeteners Honey.Herbs, spices and condiments: Basil, bay leaf, caraway, chilli powder, nutmeg, vanilla essence, white

pepper.Oils and fats Coconut oil, olive oil.Beverages Peppermint tea.

Extremely high in salicylates

Fruit Dried apricots and dates. Currant, loganberry, prunes, raisin, raspberry, red currant.Vegetables Gherkins.Herbs, spices and condiments: Allspice, aniseed, black pepper, cardamom, cayenne, celery powder,

cinnamon, cloves, cumin, curry powder, dill, fenugreek, garam masala, ginger, liquorice, mace, mint, mustard, oregano, paprika, rosemary, sage, tarragon, turmeric, thyme, wine and cider vinegars.

Beverages Cordials and fruit flavoured drinks, fruit and vegetable juices, tea.

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Candida SymptomsCandida is controversial. The medical profession denies its existence, except in very limited cases, making it very difficult to get a medical diagnosis of candida. Candida is the popular term for candidiasis (yeast overgrowth) - a condition first identified by American physicians in the 1970s. Moderate amounts of candida (and other yeast) live in every one of us without causing any harm, but when given free rein to grow unchecked, e.g. by wiping out the surrounding bacteria with broad-spectrum antibiotics, candida can change into its fungal form and spore through the intestinal wall into the rest of the body. Once through, it rampages around the body producing a multitude of symptoms.

Common symptoms of CandidaA minority of suffers have numerous symptoms; the vast majority have thrush + a few others; not every sufferer has thrush.

Group 1: The damage to the intestinal wall allows undesirable toxins to permeate into the bloodstream. This condition called ‘leaky gut syndrome’ often leads to:

* food allergies and intolerances * migraines* foggy brain * muscle aches

Group 2: Once through to the rest of the body, candida has the ability to disrupt the endocrine system causing symptoms such as:

* thrush * cystitis* PMS * menstrual irregularities* joint pains * asthma* hayfever * sinusitis* fungal infections of the nails/skin e.g. athlete’s foot * weight gain or weight loss* ear infections * chronic tiredness* allergies * sensitivity to perfume, tobacco smoke and petrol

Group 3: Symptoms in the intestines include:

* bloatedness * flatulence* diarrhoea and/or constipation * itchy anus

In addition, candida involvement has been implicated in some cases of other illnesses e.g. ME/CFS, Endometriosis.

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Contributory factorsThe popular perception is that candida is the consequence of antibiotics usage.The medical profession dismisses this as fantasy, saying that antibiotics could not have that effect in a healthy individual. But it may be that antibiotics act as the ‘final straw’ where health has already been compromised, most probably by one or more of the following:

* use of the contraceptive pill or HRT * use of natural progesterone cream* use of other steroids (hydrocortisone, prednisolone etc.) * use of immuno-suppressive drugs* repeated use of broad-spectrum antibiotics e.g. for acne * dental mercury amalgam poisoning* other heavy metal poisoning e.g. lead, cadmium * chemical poisoning from the home, garden, workplace etc.* hormonal changes e.g. puberty, pregnancy, menopause * stress

Read how these factors can compromise health by disrupting the regulation of the body in our article: Is Candida an Endocrine Disorder? It shows how these factors can block oestrogen receptors, giving rise to high levels of progesterone. It has been known for decades that Candida flourishes in the presence of progesterone which explains why so many women get outbreaks of thrush when pre-menstrual. Candida is not just the result of a faltering hormonal system, as it in turn aggravates the situation by binding to hormones, making them incapable of arriving at their target sites. At this point new symptoms appear, adding to the misery.

Diagnosing and treating CandidaMany symptoms of candida are in fact symptoms of the hormonal disruption that underlies Candida - and which underlies other conditions too e.g. low blood sugar. For this reason, medical advice should be sought to eliminate other, potentially more serious, conditions. Guesswork is unnecessary anyway, the Tests page has links to laboratory tests that can be carried out on samples (of blood etc.) delivered by post from anywhere in the UK. Self-help treatment is beset with pitfalls for the unwary. Too many sufferers who ‘go it alone’ spend months on a highly-restrictive diet without improvement because they fail to appreciate the need to:

* address the root cause of their symptoms * deal with complicating factors, and* eliminate food allergies / heal the ‘leaky gut’ to prevent further allergies developing

For this reason, in addition to the information and support we provide, we encourage members to seek professional help from practitioners who have expertise in:

* diagnosis * interpreting test results* identifying and treating underlying causes * identifying and treating complicating factors* tailoring treatments * monitoring progress

The Clinics page of our website has a listing of candida specialists including naturopaths, nutritionists, homoeopaths, medical herbalists, acupuncturists, kinesiologists and medical doctors.


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Managing CandidaFOODS TO AVOID

SUGAR in all it’s forms, and all foods containing sugar, INCLUDING FRUIT - it’s still sugar after all. This includes brown or white sugar, demerara, molasses, syrup, honey, malt, chocolate, all forms of confectionery, icing, marzipan, ice-creams, deserts, puddings, cakes, biscuits, soft drinks, including squash and all canned drinks, tinned fruit in syrup etc. Check ALL packets for hidden sugar - it’s even in some frozen or canned vegetables! Types of sugar also include Fructose, Lactose, Maltose, Sucrose and Dextrose. So malted grains, even spices with added sugar are all out.

YEAST All foods containing or derived from it. This includes Bread, food coated in breadcrumbs or rusk, marmite, vecon, bovril, Bisto, Oxo (even vegetarian oxo cubes have sugar and yeast!), citric acid, monosodium glutomate, vitamin tablets (unless the label specifically states “yeast free”). Pizza bases and most makes of pitta bread (I’ve found naan breads are the same). Also beware of commercially wrapped bread which claims to have no added yeast if it has been made with sourdough, or sprouted grains because these products have been fermented and contain their own naturally produced yeasts.

REFINED GRAINS White flour, granary flour (which is white flour with added malt and whole grains), white rice, white pasta, cornflour (cornstarch), custard powder, cornflakes, most other produced cereals, unless “whole grain” or “wholemeal” is stated.

MALTED PRODUCTS some cereals (eg: weetabix), some crispbreads, granary bread, malted drinks like ovaltine, horlicks and caro.

ANYTHING FERMENTED: Vinegar and foods containing it (ketchups, pickles, salad creams, mayonnaise, baked beans), soy sauce, sourdough bread, ginger beer, cider, beer and wine. In fact all alcohol, including spirits, act as a stimulant which triggers the release of your blood sugar stores thus making sugar for the yeasts.

COWS MILK and most milk products including cream and most cheeses. (See foods to enjoy for yoghurt and other details)

FRESH FRUIT Raw, stewed, made into jam or juice. Pure fruit juice is virtually straight fructose and often also very high in moulds. Fresh squeezed lemon juice is allowed in salad dressings, mineral water etc (nice extra for fruit teas too!)

DRIED FRUIT including prunes and figs and mueslis. NB: Figs or dates are used to sweeten some health drinks eg: caro, bambu and nocaff. (Plain instant chicory powder is seldom sweetened and is also good for you).

NUTS Unless freshly cracked, because of mould. Avoid peanuts completely, even in their shells(monkey nuts) because they are very high in mould. Avoid peanut butter for this reason too.

GROUND PEPPER One of the highest mould contents of the kitchen - the pepper pot, however freshly ground it’s okay.

SALT It is important not to overload the body with sodium at this time. If you must use it use LO-salt which supplements the sodium with potassium. Craving for salt is most likely to

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be due to ZINC deficiency consider zinc supplementation read optimum nutrition bible and/or see a nutritionist first though! Zinc is essential to libido too.

SMOKED OR CURED FISH and MEAT including ham, bacon, (even unsmoked is still cured) smoked salmon, smoked mackerel, smoked haddock.

MUSHROOMS which are a fungus. So are truffles.

TEA AND COFFEE - even decaf as they still contain other stimulants. Also avoid hot chocolate and all malted drinks.

COLA DRINKS AND LUCOZADE - they both contain caffeine (as well as sugars) as do Beechams powders and many painkillers (eg: anadin, phensic, panadol extra)

ARTIFICIAL SWEETNERS. These have been found to feed candida just as well as sugar and also keep a persons sweet tooth alive.

PRESERVATIVES including citric acid which are frequently derived from yeasts and in any case introduce unnecessary chemicals into the body. Citric acid is commonly found in supermarket tomatos. Healthfood shop organic tomatoes are normally just in tomato juice alone.

HOT SPICES AND CURRIES - they destroy friendly bacteria in the gut and are an irritant.

CHEMICAL ADDITIVES If you don’t know what it is on the ingredients list then DON’T eat it!!! (Jo: rather makes sense to me about all food, yet apparently most people eat lots of meals filled with chemicals they don’t even know a thing about!!) Also avoid non organic meat or eggs, even free range, because of medicine residues. OTHERS: Also avoid any prescribed medicines such as: antibiotics, steroids, including creams and inhalers, the contraceptive pill, HRT, NSAIDs. Also moulds from house plants and build-up of moulds in any double glazing can be a trigger/problem. Often people are sensitive to gas fumes too, but that’s pushing it for here!

FOODS TO ENJOY

YEAST-FREE SODA BREAD Made with wholewheat flour, or other whole grains. See book for good recipes (most bought ones have added sugar or dairy or both)

RICE CAKES (may be lightly toasted), oatcakes (malt free) original or sesame ryvita, wholewheat crispbreads. Read all labels carefully. Nairn’s organic oatcakes are on the diet and very good with hummus.

PASTRY made with wholewheat flour, oatmeal and sunflower or olive oil in proportions of 3:2:2 Make very moist with water then dust well with flour before rolling.

UNSWEETENED SOYA OR RICE MILK as milk alternatives. Different makes of soya milk have drastically different flavours (some taste creamy and nutty, –most taste of cardboard and water), and rice milk also comes in Vanilla flavour which is delicious and makes even better porridge than cows milk! Oat milk is surprisingly good.

BUTTER- unsalted for spreading and cooking, otherwise for all cooking use extra virgin olive oil.


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UNHYDROGENATED MARGARINE read all labels carefully, make sure it is dairy free, and unhydrogenated AND avoid those with citric acid, (it’s mould extract remember), (and in Jo’s case dairy-free too!) Pure organic or SO olive oil are the only spreads we’ve found that are safe.

COLD PRESSED OILS sunflower, safflower, linseed - only as salad dressing (or jacket potato softner), with lemon or with egg in mayonnaise. DO NOT HEAT as they release free radicals!

NATURAL YOGHURT - low fat, natural, unflavoured. Have it as a dessert or breakfast with lecethin granules or mixed seeds, or with cereal such as whole puffed rice. Spread on top of lasagne before baking or flavour with mint as a dip. (Jo: Even though it’s not low fat we both love Rachels Organic Greek style yoghurt. You can do lots with it too; with a little carob powder mixed in makes a tangy chocolate mousse like mix - a little of this is the nearest I get to a dessert, vanilla and cinammon are great too ... but I’ve always prefered savoury things to puddings anyway so that’s okay - sadly now eliminated by dairy allergy taking hold). Milled dark linseeds add nice flavour and texture too.

COTTAGE CHEESE as a spread or filler for jacket potato or with salad. (Jo: I’ve never been too keen on cottage cheese, and combined with the dairy intolerance history I can’t see a really good reason for me to eat cottage cheese ever. I don’t think Cliff thinks much of it either and as a person who suffers in the sinuses most dairy is best avoided too)

BREAKFASTS home made muesli with oat flakes (organic) And other whole grains, mixed with seeds, soaked in water and eaten with oat milk, rice milk or natural yoghurt. Shredded wheat with soya or rice milk. Puffed oats, wheat or rice or kashi (mixed whole grains) with soya or rice milk. Porridge made with soya or rice milk (see rice milk note - vanilla is excellent) sprinkled with cinammon or nutmeg and eaten with yoghurt.

Egg, boiled, poached or scrambled, eaten with wholewheat soda bread, or toast and butter, rice cakes with cottage cheese (yuk!) and sliced tomato, or slices of tinned pease pudding (help - I’ll take the rice cakes after all!) with tomato, grilled or microwaved, and many more besides.

MAIN MEALS Try to find a butcher (or farm shop) selling free-range chickens, and organic lean meat to avoid hormones and antibiotics. Rabbit and lamb are less likely to be affected. Do not forget though that all red meat has inflammatory qualities!

Enjoy any type of fish (except smoked) but oily fish is particularly beneficial (herrings, sardines, mackerel, pilchards, salmon tuna and trout.)

Combine a grain with a pulse for more complete protein from vegetarian sources. Eg: bean and vegetable pie, crumble, rice or bulgar wheat with chickpeas in tomato sauce or soya milk and herb sauce, wholewheat spaghetti, brown rice pasta twirls with brown lentils, tomatos and onions. Though even without combining you still get some reasonable protein from pulses.

FRESH VEGETABLES - of all types, steamed. Aim to have a plate full of salad (UNCOOKED VEGETABLES) including TOMATOES every day - it should be a 1/3 of all anyone eats, uncooked veg. Do not salt when steaming, even with lo-salt. We also roast our vegetables in organic extra virgin olive oil - not strictly totally healthy but a very nice alternative.

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AVOCADOS are very good filled with houmous, yoghurt with tomato puree, or home-made vinegar free mayonnaise. Apparently others enjoy cottage cheese, but then there’s no accounting for taste!

LEMONS - apart from avocados and tomatoes, the only other fruit allowed. If adding slices to drink then scrub the peel very well to ensure all traces of moulds are removed. Use lemon juice for salad dressing, for a yoghurt sauce with casseroled chicken and for squeezing over your fish, also to substitute for the vinegar in mayonnaise.

SEEDS AND FRESHLY CRACKED NUTS - not peanuts. (Jo: I still gag at the taste, even scent sometimes, of 90% of nuts so best to avoid them. Seeds I’m weaning myself onto still, but should be okay.) They make a nutritious snack. Choose seeds such as sunflower pumpkin, flax and sesame. Keep in the fridge. A mix of above seeds gives balanced amounts of omega 3 and 6 essential fatty oils.

NB shelled nuts have unseen moulds so they must be fresh nuts cracked as you eat them.

HERBS OF ALL KINDS fresh or dried add interesting variations in flavour.

MILD SPICES also add interest. Cinnamon, coriander, tumeric, cumin etc, though still avoid hot ones especially chilli (irritant). (Jo: lemon grass, coriander and ginger go excellently with coconut milk or cream as a thai style stir-fry sauce). FRESH ground black pepper, but not pre-ground. Be wary - many mixed spice mixes have added sugar as one of the spices! Schwarz Thai 7 spice doesn’t but their chinese 5 spice does so check very carefully.

HOT DRINKS barley cup (yukky stuff plain instant chicory is far nicer and less burnt tasting) and herb teas or fruit teas providing they have no citric acid or malt or artificial flavours or colourings. Rooibos tastes closest to normal tea (if rather like somewhat stewed normal tea to my taste buds). Hot tomato juice makes a nice winter warmer. Roasted dandelion coffee (avoid added lactose or sugar) tastes good and is a wonderful detox for the liver. (Jo: having checked the health food shops out for this one I think you have to make it yourself to have it without lactose, milk or sugar). Favourite packeted teas: Cliff is a gingko biloba fan - Ginseng Vitality Qi tea is a favorite, commonly known as lizards (from a conversation about gekkhos in boiling water) sadly it appears they’ve taken out the gingko and added cinnamon and licorice - shouldn’t be allowed to even pretend it’s the same tea!!!!

Peppermint is always safe and welcome, most teas which don’t have actual lumps of fruit or sugar are okay.

COLD DRINKS filter or bottled water, still or sparkling with added ice and lemon is refreshing. (Use a filter jug and a soda syphon, as carbonated drinks aren’t generally very good for you as the excess carbon messes up the bodys balance (I think it steals oxygen from the blood if I remember rightly). Chilled tomato juice is good as a starter, no citric acid or vinegar though (and most of them now have added worcester sauce too). Iced fruit teas are good and are a good alternative to squash or fruit juice (don’t store too long though). Yoghurt can be mixed into sparkling mineral water with added mint leaves or vanilla essence too (so they tell me). According to the hospital’s list one can still get away with drinking Gin and Vodka. So there are two alcoholic drinks one can have. Vodka and “pure, citric acid and vinegar-free” tomato juice, (most tomato juices are full of stuff that isn’t tomatoes) or gin and soda, with a slice of lemon - you can hardly taste it’s not tonic, or straight vodka of course! I’m not sure how on diet


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vanilla vodka is but it’s one of my favorites and seems to do no more harm than regular vodka and doesn’t smell or taste sweet. However these really are to be saved for special occasions as whenever I’ve had more than one I’ve been somewhat less than well for the following day or two and I think it might not be as safe as the hospital thinks. And of course they are stimulants, releasing blood sugar, which is sugar for yeast to feed on as much as any other sugars are) so it’s a no most of the time).

What to Eat on A Candida Specific Diet

Think fresh green vegetables, fish, meat, and fowl (chicken, duck, goose, quail, turkey, etc.). You are best off if you can find organic meats as the general commercial meats and poultry are fed huge amounts of antibiotics, and growth hormones, etc. which can really make you very sick.

Think vegetables with little or no starch. Potatoes have lots of starch, so do many other root vegetables, also vegetables like corn are full of starch.

When you think fruit, think low sugar fruits. Eat 1 or 2 pieces of fruit per day, but no more. Make sure that the fruits are not the sugary kind like melon, grapes, etc. Better to eat apples, and other low sugar fruits. Avoid fruit juices as they contain a huge amount of sugar.

Vegetable oils are good to use as well. You can also use regular butter if you like, but stay away from the hydrogenated oils and fake butters like margarine, as well as vegetable oils from high starch vegetables like corn oil, etc.

Try to stay away from processed foods (bacon, ham, commercially prepared frozen foods, etc.). They contain preservatives and nitrite which are not good on a compromised immune system like you have.

Drink lots of clean filtered water. NOT tap water. Tap water contains chlorine, which removes certain vitamins in your system. In addition, there may be parasites in the local tap water that would not affect you if you were in perfect health. Best to either purchase a portable filtering system, there are several to choose from. Or you can choose to buy distilled water, or get a household water filtration system with reverse osmosis for the tap. If you do this, you will be amazed at how great the water tastes. Your food will also taste better as you use the same water for cooking.

Build your immune system by using herbs, vitamins, minerals, amino acids and other necessary supplements.

Eat plenty of garlic. It is a known healing food. Onions are good as well. Avoid or use in moderation if you have excess Pitta.

Now, you have been doing quite well, but you get a craving for sugar. What should you do? Mix a cup of Honey Stevia Leaf tea. Even though it says Honey Stevia Leaf there is no honey in it. There are no carbohydrates in it.

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Managing Lactose intoleranceWhat is Lactose intolerance? A lactose free diet means eating foods that have no lactose. Lactose is a sugar that is a normal part of milk products. Some people do not break down lactose well. They may not have enough lactase, the enzyme that breaks lactose down in the body. Or, their body may make lactase that does not work properly. This may cause gas, bloating, cramping, or diarrhea when they eat or drink milk products. Following a lactose free diet may prevent these problems. Your caregiver or dietitian can help you decide if you need to be on a lactose free or low lactose diet instead. Care: The lists below show you what foods are good choices because they contain no lactose. * Avoid all foods on the lactose containing food lists. The only time to try these foods is if you take lactase enzyme medicine with them. Ask your doctor or care giver about lactase pills or liquids. This medicine may break down enough of the lactose for you to digest some foods with small amounts of lactose. If you decide to take lactase medicine, start with only small servings of dairy foods. Increase your servings only if you digest them well. * Read labels on foods to see if they have milk products in them. Even foods like margarines, shortenings, non-dairy creamers, baked goods, and salad dressings can contain lactose. Food ingredients that may contain lactose are listed at the very end. DAIRY Good: Canned nutrition drinks made with soy instead of milk, such as Ensure™,

Lactose free milk, Non-dairy creamers (read labels to be sure), Rice milk drinks, Soymilks. Avoid: Aged cheeses, Buttermilk, Cheese spreads and cheese foods, Cottage and ricotta cheese, Cream, Evaporated & condensed milk, Hot chocolate mixes, Ice cream, Kefir cultured milk drink, Malted milk, Milk (Skim, 1%, 2%, whole), Processed and natural cheeses, Reduced lactose milk, Sherbet, Sour cream, Sweet acidophilus or lactobacillus milk, Whey, Yogurt with or without live cultures,

BREAD, STARCH Good: Breads made without milk, such as Italian & French breads, Cereals made without milk, Pasta, noodles, macaroni, Potatoes, rice, barley, other cooked grains, Rice cakes without cheese topping, Saltines and whole grain crackers.

Avoid: Dry cereal with milk, Frozen potato foods with milk or lactose, Instant mashed potato mixes, Prepared breads, muffins, biscuits, or rolls made with milk, Pancakes or waffles made with milk products.

FATS Good: Margarine without butter or milk (check labels), Non-dairy creamers (check labels), Oils, Shortenings, Some salad dressings (check labels). Avoid: Butter, Cream cheese, Margarines with butter or milk, Party dips.


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FRUITS & VEG Good: All fresh fruits & vegetables, Cooked or baked fruits & vegetables made without milk products, Fruit & vegetable juices. Avoid: Creamed vegetables, Fruit smoothies made with yogurt, Fruits or vegetables processed with lactose, Vegetables coated in batter.

MEATS Good: All fresh cooked, plain meats, fish, & poultry, Cooked dried peas & beans, Eggs cooked without milk, Peanut butter, nuts, & seeds, Soy cheeses, Soybean & tofu products, Avoid: Breaded or batter-dipped meat, fish, or poultry, Main dishes with cheese such as pizza, burritos, tacos, or casseroles, Meats in cream sauces, Omelets or souffles with milk, Processed meats with milk or lactose (hot dogs, cold cuts, deli meats)

SOUPS, SAUCES, & SEASONINGS Good: Broth, bouillon, consommé, Gravies made with water, Plain herbs & spices,

Vegetable or meat soups without milk. Avoid: Chowders, Cream soups, Soup mixes with milk products, Whipped cream, White sauces & gravies.

DESSERTS Good: Dairy-free frozen desserts made with rice or soy, Frozen pureed fruit bars, Fruit ices & sorbets, Gelatin desserts without milk or whipped cream, Honey, sugar, syrups, molasses, & powdered sweeteners, Jellies, jams, preserves, Pies, cakes, other baked foods without milk. Avoid: Cookies, cakes, pies, pastries, desserts with milk, Cream or cheese filled pastries, Fudge, coated candies, & chocolates, Pudding & custard, Sherbet, ice milk, ice cream, Toffee, butterscotch, or caramels, Whipped cream.

FOOD INGREDIENTS THAT OFTEN CONTAIN LACTOSE Avoid: Milk powder, Milk protein, Milk solids, Nonfat dry milk, Whey, Whey solids or

protein.

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Alakaline items

VegetablesArtichokesAsparagusBeetrootBroccoliBrussels SproutsCabbageCarrotCauliflowerCeleryChivesCourgetteCucumberGarlicGrasses (wheat, straw, barley, dog, kamut etc.)Green BeansKaleLambs LettuceLeeksLettuceOnionPeasRadishRed CabbageSpinachSwedeTurnipWatercress

FruitsAvocadoGrapefruitLemonLimeRhubarbTomatoWatermelon (is neutral)

DrinksAlmond Milk‘Green Drinks’Fresh vegetable juiceLemon water (pure water + fresh lemon or lime).Herbal TeaNon-sweetened Soy MilkPure water (distilled, reverse osmosis, ionised)Vegetable broth

Seeds, Nuts & GrainsAlmondsAny sprouted seedBuckwheat GroatsCumin SeedsFlaxLentilsPumpkinSesameSpeltSunflower

Fats & OilsAvocadoBorageEvening PrimroseFlaxHempOil Blends (such as Udos Choice)Olive

OthersBragg Liquid Aminos (Soy Sauce Alternative)HommousSprouts (soy, alfalfa, mung bean, wheat, little radish , chickpea, broccoli etc)Tahnini

Acidic items

MeatsBeefChickenCrustaceansLambOther Seafood (apart from occasional oily fish such as salmon)PorkTurkey

Dairy ProductsEggsCheeseCreamIce CreamMilkYogurt

Convenience FoodsChocolateFast FoodInstant MealsMicrowave MealsTinned FoodsPowdered SoupsSweets

Fats & OilsCorn OilHydrogenated OilsMargarineSunflower OilSaturated FatsVegetable Oil

DrinksBeersCoffeeDairy SmoothiesFizzy DrinksFruit JuiceMilkSpiritsTeaTraditional Tea

OthersArtificial SweetenersBiscuitsCondiments (Tomato Sauce, Mayonnaise etc.)HoneySoy SauceTamariVinegarWhite BreadWhite PastaWholemeal Bread

FruitsAll fruits aside from those listed in the alkaline column.

Seeds & NutsCashew NutsPeanutsPistachio Nuts

ACIDIC & ALKALIZING FOODS

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