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By now you will have grasped the principles of meal spacing. It’s time to get specific about putting it all in into practice. TWO MEALS A DAY Put behind you that old adage that you must eat a good breakfast to keep you going through the day. This is untrue. It never has been true, despite all we’ve been taught. The word breakfast literally means the meal at which you “break-a-fast.” That is just what you will be doing on meal spacing—breaking a fast of 12 or more hours after eating dinner the night before. The timings of your two meals each day will need to take into account what your days are like. Is it an easy thing for you to prepare your first meal at home—say between 11am and 1pm? Or do you work away from home all day? If so, does your job require you to eat in restaurants frequently? On days when you don’t, can you make your first meal before leaving for work—say, a salad complete with good quality protein which you can take to work with you, or maybe a delicious smoothie you can carry in a thermos? The rule of thumb for success with meal spacing is to allow 5 to 6 hours or more between your first and second meal of the day. Longer food-free periods are fine too. If you can schedule your second meal in the early evening—say 6 or 7pm, this is ideal. If, on the other hand, you don’t get home until later in the evening or you have been invited out for the evening, then the period between meal one and meal two is likely to be longer than 6 hours. That is fine too. EAT STOP FAST It is essential that, as soon as you finish a meal, you stop eating. And, just in case you have a habit of munching through a couple of biscuits or a bowl of chocolate ice cream between dinner and bedtime, now is the time to break this habit. It’s important to have ended your eating for the day at least 3 hours before you climb into bed. You need an absolute minimum of food-free 12 hours during the night before eating the first meal of the next day. How you plan your eating and fasting periods depends on you. Your timings may change a bit from day to day depending on what is happening in your life. That’s OK. Just don’t forget that, to become lean and healthy and stay that way, and to protect yourself from early aging and degenerative conditions, your body needs extended food-free periods day after day. And the longest and most important is at night, while you sleep. START GENTLY Many people are afraid they will not be able to make it from one meal to the next when they are just beginning to explore what condensed eating can do for them. I recommend when you are just learning the practice of meal spacing that you feel free to eat a snack or two between meal one and meal two if you feel you need to. That being said, the sooner you come to adopt fully this food style and make it your very own, the better. I predict that it won’t take long before you will have no trouble remaining food-free between meals. SNACK SUGGESTIONS Half an avocado with 2 oz (50 g) of Cheddar cheese A no-sugar smoothie made with Vital Whey, sweetened with English Toffee Stevia if you like 1 cup of sliced cucumbers with vinaigrette dressing made with extra virgin olive oil 1/2 cup of cottage cheese with 1/4 cup raspberries 4oz (100g) plain cow’s, goat’s or sheep’s yogurt with half a grated apple sweetened with stevia and sprinkled with cinnamon. TAKE YOUR TIME Your body will need some time to adapt itself to this kind of eating—sometimes only a few days and other times two or three weeks. Just be patient and stick with it. Have your healthy snacks between meal one and meal two until you sense that you no longer need them. But right from the beginning, make a commitment to yourself to end completely the convenience carb foods that undermine health, provoke weight gain and predispose all of us to sluggishness and depression. Eat as many of the good fats as you like while eliminating sugars and the carbs that turn into sugar when people eat them. What are good fats? Coconut oil, extra virgin olive oil and butter from grass-fed cows. These can strengthen your body, bring you energy you can rely on, and will never make you fat so long as you avoid the life-force draining carbohydrates which still make up the bulk of most people’s meals. These include breads, pastas, potatoes, bagels, cookies, chips, cakes and the rest. Meanwhile, eat lots of good fats If truth be told, we humans have little need for carbs. When our bodies are fed quality proteins, the good fats, green vegetables and low-sugar fruits, their bodies will quite naturally derive any glucose that they need from these foods. (For more information about this see my book Healthy And Lean For Life, which you can download for free on the homepage of curaromana.com.) By the way, if while your body is adapting to your condensed eating program, you experience light headedness, muscle cramp, fatigue, or grumpiness along the way, make sure you increase the amount of sea salt or Himalayan salt (not ordinary table salt please) that you are using on your foods. LESLIE’S RECIPES Let me now share with you some of my own favorite recipes that are good for any meal spacing program. I hope you enjoy them. When it comes to radiant wellbeing, nothing carries the power of fresh raw foods. Not only are they higher in essential nutrients than their cooked counterparts, the quality of the phytochemicals they contain is the best in the world. Contrary to what a lot of people think, raw fruits and vegetables are easy to digest. Each fruit or vegetable carries within it the exact enzymes necessary for us to digest it fully and efficiently. Bircher Muesli serves 1 This recipe, which is great for either of your meals, calls for an apple. But you can use almost any fruit. Berries work very well. The recipe serves one, but can just as easily be made for twelve. This particular form of muesli is dairy-free. If you prefer to use dairy products, try plain unsweetened cow’s yoghurt, or sheep or goat’s yoghurt if you have a problem with cow’s milk. What You Need 2 tablespoons grated fresh coconut (if you are buying coconut commercially, make sure it contains no sugar) handful of raisins, soaked overnight 1 apple, grated or chopped juice of ½ lemon 3 tablespoons coconut milk or sheep or goat’s yoghurt ¼ teaspoon powdered cinnamon or grated fresh ginger Here’s How Mix together the coconut and raisins and combine this mixture with berries or a grated or chopped apple, lemon juice and the coconut milk or yoghurt. Sprinkle with cinnamon or ginger. Serve immediately. Vanilla Nutmeg Smoothie Serves 1 This meal-in-an-instant is surprisingly filling and the vanilla makes it a warming drink, despite being made with ice! You can make the smoothie with or without the egg. If you do use the egg, make sure it is free-range and organic. Use only the best whey (see recommendations below). Most of what you find out there is junk. Don’t touch it. What You Need 6 ice cubes 200ml clean water 1-2 scoops natural or vanilla-flavored micro-filtered whey protein (see resources) 1 free range, organic egg 1 teaspoon vanilla essence (the real thing, no sugar, preferably organic) a pinch of grated nutmeg stevia to taste Here’s How Put all the ingredients into a blender, but blend for no more than 20 seconds as this can change the nature of the whey protein. Sprinkle a little extra grated nutmeg on top and serve immediately. If you like, you can add 1 tablespoon of flaxseeds to this smoothie for a fiber boost. Warm Bacon and Spinach Salad serves 2 I used to live in Wales. This recipe is based on the great Welsh stalwart—spinach. It’s so often cold in Pembrokeshire, so I made this salad a warm one. What You Need 2 tablespoons extra-virgin olive oil 4 oz (100g) naturally cured bacon, cubed 2 tablespoons raw walnuts, broken into small pieces 2 cloves garlic, crushed 1lb/450g spinach leaves 1 tablespoon rice vinegar 2 tablespoons parmesan cheese, finely grated Maldon sea salt or Himalayan salt and freshly ground pepper to taste Here’s How Heat half of the oil in a heavy pan and add the bacon until golden brown and cooked through. Add the garlic and cook for a minute, then add the walnuts, vinegar and the rest of the oil. Throw in the spinach at the last minute, and toss with the other ingredients in the pan until the spinach has begun to wilt. Serve immediately with the grated parmesan on top. Salmon Delight serves 2 This recipe came from a friend—Belinda Hodson. Salmon is such a delightful fish with a unique and delicate flavor. I love this dish because it is easy to prepare and very tasty. The marinade enhances the natural flavors of the fish and the spring onion really gives it its own special zest. What You Need 2 fillets of salmon juice of 4 medium-sized lemons 2 large spring onions pepper and salt 1 dessertspoon of coconut oil zest of 1 lemon plus 2 lemon wedges parsley (for garnish) Maldon sea salt or Himalayan salt and freshly ground pepper to taste Here’s How Finely chop the spring onions and place in a mixing bowl. Add the lemon juice, pepper and salt and blend. Place the salmon fillets into the marinade (flesh-side down) and leave for 45 minutes. Turn the fillets onto the other side and leave for a further 15 minutes. Heat the coconut oil in a frying pan. Drain the fillets and place in the pan, cooking until tender. Serve with parsley garnish. Crudités It may sound completely mad, but when dipping crudités, it matters what shape you cut your vegetables into. Some vegetables want to be sticks, some want to be sliced diagonally into rounds. They simply taste better. Keep your crudités in the fridge in a bowl of cold water with a squeeze of lemon. Here’s a selection of some fruits and vegetables that make good dippers Sticks carrots turnips courgettes/zucchini green and red peppers Slices cucumber white radish beetroot Jerusalem artichoke kohlrabi apples Whole button mushrooms—stalks left on baby carrots young green beans, topped and tailed cauliflower florets spring onions Wedges tomato chicory small lettuce endive Serve them with a good dip. Here are a couple of my favorites: Curried Avocado Dip This dip is great for crudités. I serve it together with a platter of fresh phyto-nutrient filled vegetables such as endive, bulb fennel, crunchy lettuce, celery, slices of red, green, and yellow capsicum and anything else I happen to have around. What You Need 2 large ripe avocados, peeled and cubed 3 cloves of garlic, chopped 3 tbsp of lemon juice 1 tsp of vegetarian broth powder 1/8 tsp of Cajun seasoning Celtic or Maldon sea salt to taste freshly ground black pepper to taste 1 tsp of mild to medium curry powder 1 tbsp of lemon zest Here’s How Add chunks of avocado plus garlic, lemon juice, broth powder and other seasoning to the food processor— everything except the lemon zest. Blend until creamy and add lemon zest and serve. This recipe makes about 1 cup, which will keep up to 3 days in the fridge. Sesame Miso Dipping Sauce What You Need 125 ml of rice wine vinegar Granulated stevia to taste 1 tbsp miso 2 tbsp of sesame seeds, ground in a coffee grinder or food processor 1 garlic clove, crushed Here’s How Combine all the ingredients. Can be served immediately. Cool Cucumber Dip What You Need 1 small cucumber ¾ cup of yoghurt (cow’s, sheep’s or goat’s) squeeze of lemon or dash of vinegar 1 tbsp minced onion Spoonable stevia to taste 1 clove garlic (optional) fresh mint Celtic or Maldon sea salt to taste freshly ground black pepper Here’s How Peel and grate the cucumber, then drain off any excess extra juice (you can use it as a drink). Mix with the yoghurt, lemon juice or vinegar, onion, stevia and garlic. Finely chop a few mint leaves and add. Season and serve in a dish with sprigs of fresh mint. FOLLOWING YOUR NATURE It may surprise you to learn that the eating pattern which you are aiming to create for yourself is what the human body has been genetically programmed to thrive on for hundreds of thousands of years. It can enable you to eat well and plenty of food without suffering any sense of deprivation or hunger once you get accustomed to it. This is the way our hunter gathering ancestors, whose genes we have inherited, lived. They ate and then fasted, depending on when food was available and when it was not. When you get into eating quality protein foods at mealtime along with plenty of good fats like those in the above recipes, luscious green vegetables and low-sugar fruits day by day, you are likely to find yourself going from strength to strength. Your body gets firmer and leaner. Your health improves as vitality steadily grows. Your mind becomes clearer. You look younger and better than you may have done for years and you feel happier with yourself and your life. Try it and see. USEFUL PRODUCTS: BEST LIQUID STEVIA Wisdom Natural, SweetLeaf, Liquid Stevia, English Toffee Sweet Leaf liquid stevia with all natural flavors is convenient and easy to use. As a supplement, add this nutritious stevia to water, tea, coffee, milk, sparkling water, protein shakes, plain yogurt or anything else you can imagine. It comes in many different flavors including lemon but English Toffee flavor is the best by far. Buy SweetLeaf Stevia BEST MICROFILTERED WHEY Well Wisdom, Vital Whey, Natural Vanilla, 21 oz (600 g) Vital Whey is a delicious, 100% natural nutritional protein supplement. Vital Whey is a proprietary, non-denatured, native whey protein that is produced to maintain the full range of all the fragile immune-modulating and regenerative components naturally present in fresh raw milk. The milk for this product is derived from cows that are grass-fed and graze year-round on natural pastures. Our whey does not contain genetically engineered materials. It is hormone-treatment-free, pesticide-free, chemical-free and undergoes minimal processing. Grass-Fed Year-Round Hormone-Treatment-Free The Finest Biologically-Active Non-Denatured Whey Protein Dietary Supplement Comes in Natural. Vanilla and Cocoa Buy Vital Whey BEST GRANULATED STEVIA Spoonable Stevia by Stevita uses only stevia extract with at least 95% pure glycosides (extremely sweet tasting ingredients of the Stevia herb leaves), and a little erythritol, a crystal granulated naturally produced filler found in fruits, vegetables and grains. It is best for baking and sprinkling Buy Stevita

We live in a world where fats—especially the saturated, animal-based variety—are falsely accused of being our greatest enemy. Meanwhile, the polyunsaturated fats, whose benefits are often celebrated, are not as good for our health as we have been led to believe. In fact, they can be very dangerous. Science has moved on since much of the erroneous “fat research” appeared some 40 years ago. But politically correct dietary advice and mainstream public consciousness has not. Health-supporting evidence has come to light. It’s vitally important you learn about it: A lot of saturated fats–which we have long been told are dangerous–are, in truth not dangerous at all. They do NOT cause heart disease as we have been taught. In truth they are GOOD for us. So are many other fats which our forefathers ate but which we have long been told to avoid. The trick is to choose the right kinds of these fats in your meals. When you do this, your body, health and looks will be revolutionized. THE BAD SCIENCE For generations, fats have been surrounded by all sorts of false beliefs. One of these is that “saturated fat is a prime cause of heart disease”. This theory is based on the 1950s ‘lipid hypothesis’, by the scientist Ancel Keys. This erroneous research greatly benefited the vegetable oil and food processing industries, who suppressed alternative views. Over sixty years later, many still believe it. Another myth: “The Western diet has increased in saturated fat over the last century”. This is absolutely wrong. In fact, the reverse is true. At the turn of the century, most people got their fatty acids from saturated or monounsaturated animal-based sources: Lard, butter, tallow, etc—and they were better off for it. But from 1910 to 1970 in the United States, the proportion of animal fats declined from 83 to 62%. Butter consumption went from 18 to 4 pounds per person per year, all because of the promotion of margarine manufacturers. What has increased is the amount of fats we’re taking in the form of refined vegetable oils, margarines and junk fats—by a whopping 400%—during the same period. And our health as a species continues to suffer. THE REAL CULPRITS Here’s something else that might shock you. Analysis of the fat in artery clogs reveals that only about 26% is saturated. The rest is mostly polyunsaturated! In actual fact, saturated fats are our heart’s preferred source of “food” to draw on under stress. They help our bodies perform many other functions too, building our cells, strengthening our bones and immune systems. As for polyunsaturated fats, most of which are in the form of omega-6 fatty acids, these tend to become rancid quickly when heated—such as during cooking or food processing. They then become a health-undermining source of free radicals, “marauders” inside our bodies. Polyunsaturates can do our body a great deal of harm, attacking our cells and damaging DNA. Little wonder that time after time, studies show a high link between consumption of these fats with cancer and heart disease. (Whether rancid or not, too much omega-6 in the diet is dangerous. This is just beginning to be discovered.) Yet most of the fats in modern diets come from these vegetable oils—with many diets consisting of up to 30% polyunsaturated fat. So don’t do yourself a disservice by believing what those P.C. diet gurus tell you. A good hard look at the evidence shows us quite the opposite is true. OUT OF WHACK - OMEGA 3 BENEFITS Omega-6 and omega 3 fatty acids, when in the right balance, help your body in all sorts of ways. They increase your cells’ sensitivity to insulin, helping your body regulate its blood sugar. They increase metabolic rate and fat metabolism, so more of your stored fat can be burnt as energy. Paleontologists have discovered that our ancestors consumed them in the ratio of 1:1 or 2:1 (omega-6 to omega 3 fatty acids). However today, in our Western diets, the balance between these two fatty acids has become all screwed up. Modern diets contain a ratio of about 22:1—far too high for optimal health. This excess can cause all sorts of problems, from weight gain to cancer. What can we do about it? For a start, you never have to worry about getting enough omega-6s. They’re everywhere. What you do need to do is increase your intake of omega 3 fatty acids]. A great way of doing this is to start taking a good-quality fish oil supplement. Good Fats and Bad Fats - GET SAVVY Another vital way to address the imbalance of good and bad fats in our diets is to get savvy about what oils we are using daily—in our cooking, baking, dressings, and everything else: Safflower, Corn, Sunflower, Soybean and Cottonseed Oils are very high in omega-6—over 50%—and are badly processed, using all sorts of nasty chemicals. Avoid them completely. Canola Oil has been associated with fibrotic heart lesions; is high in sulfur and easily turns rancid. Steer clear of it at all costs. Olive Oil is monounsaturated rather than polyunsaturated, so is the safest vegetable oil you can use. It’s well-suited to dressings and can be heated at moderate temperatures. Make sure it’s cloudy (not filtered) and a golden-yellow color. Sesame Oil is reasonably stable and can be used on occasion for frying. But don’t overdo it, as it is still high in omega-6. Coconut, Palm, Palm Kernel and Red Palm Oils are much more highly saturated than the other vegetable oils, so are the safest, healthiest oils you can cook with. Coconut oil in particular is very good for you, containing antiviral and antibacterial properties and plenty of medium chain triglycerides which support weight loss. BUTTER ‘EM UP If you’re like millions of others, you buy margarine in the belief that it’s “better for you” than butter. Here’s an order: Avoid it like the plague. The process used to make margarine, known as hydrogenization, does horrendous things to the already-rancid vegetable oils it is made from. Not only does it contain all sorts of additives you should steer clear of. It’s linked to both cancer and heart disease, and can cause chronic high cholesterol. On the other hand, natural, good quality butter contains many essential nutrients. In fact, it may be the only good source of fat-soluble vitamins in the American diet! Experiments comparing the health of margarine eaters with butter eaters continually find in butter’s favor: In one such study, the risk of developing heart disease in butter users was half that of those using margarine. Infants and children especially benefit from butter for their normal growth and development. Use this delicious stuff liberally—and without guilt—in the knowledge that it will do you no harm, and your body will thank you for it.

I love high quality herbal products you can rely on to do the job when you need some help. I have just discovered one such product on iHerb.com. It’s called Arctic Root. I use it when I feel stressed, need mental clarity and have a sense I could do with some more stamina. A proprietary blend centered around SHR-5 extract of Rhodiola rosea root, Arctic Root was awarded Product of the Year by the Swedish Health Council four years in a row. A creation of the Swedish Health Institute—a world leader in natural immune support and adaptogens with more than 35 years of research—Arctic Root is a real find. An adaptogenic plant means a plant capable of strengthening an organism's "non-specific resistance" to aging, illness and fatigue. Adaptogens include many 'rejuvenating' plants such as ginseng, damiana, and sarsaparilla - all of which are capable of enhancing the body's ability to adapt itself to all forms of stress while at the same time normalizing its biochemical activities. The product comes in a packet of 40 capsules at one of iHerb.com’s ridiculously low prices—US$10 when the product retails elsewhere at US$16.55. Even Aaron, whom I convinced to try it, was impressed by the support it brings him. Original Arctic Root Rhodiola Rosea The recommended dose is 2 capsules a day—one in the morning and the other later in the day—so I order three packs at a time. iHerb ship worldwide so fast that it sometimes makes my head spin and their shipping costs are the lowest anywhere. Order Original Arctic Root Rhodiola Rosea from iherb ORDERING FROM IHERB.COM: If you decide to order any products from Iherb.com, you will automatically receive $5 or $10 off your first order. Their products are the cheapest and best in the world…I use them for everything no matter where I am. Get it sent to you via DHL. It will be with you in three to four working days… iHerb.com ship all over the world very cheaply.

Several years ago, as a result of an unexpected breakthrough in my own life, I came to understand something remarkable: Bliss is a natural state for human beings. When we feel blissful, it’s not only a wonderful personal experience—it connects us with our compassion for ourselves and others and with innate creative power. It shows us that we are capable of living life to the full, regardless of current circumstances. Unfortunately, in the chaotic atmosphere of the 21st century, with all its economic uncertainties, political unrest and suffering, too few of us tap into our capacity for bliss. Perhaps the greatest reward of working with participants on the on-line Cura Romana program is this: As a result of changes that take place physically, emotionally, and spiritually bliss becomes a frequent visitor in their lives. BODY OF BLISS Our capacity for bliss, as well as our need to experience it, is inscribed in our primitive brain—almost as deeply as our need for air, water and food. Bliss is the medium through which mind, spirit and emotions weave a tapestry of meaning. Bliss renews. Bliss cleanses. It makes us feel whole, solid, stable and alive. Bliss tells us: “This is something I want to try.” Then it brings us the courage to go for it. So important is bliss to our discovering who in truth we already are and to our realizing our goals, that when we deny our need for it we are forced to look for artificial substitutes. Addictions arise: to food, drugs, alcohol, sex—even ambition. But addictions always disempower us. They lead us further away from the authentic freedom that is our birthright. Here’s the bottom line: Find out what brings you bliss day by day. Make space for it in your life and you forge your own unique path to authentic freedom, creativity and joy. Where do you begin? Here’s a three-stage process: Dive into stillness Immerse yourself in sound Discover your passions JOURNEY TO THE CORE At the center of your being is a place of safety and security which you can move into when you so choose then out of again to meet the outside world, form friendships and share your gifts with others. This place within is a permanent sanctuary to which you are able to return when you feel tired, confused, or in need of more vitality and new directions. The key that opens this particular door to stillness is sensuous breathing for letting go. HERE’S HOW: Lie on the floor on your back and just let go, so your arms and legs flop. Close your eyes. Feel your body against the floor. Do you notice any tension in any part of it? Shoulders? Back? Legs? Focus inside your body; notice where you sense any movement in your muscles as you breathe. Imagine you are breathing into that spot. Imagine you can exhale through that part of your body. As you do, experience the breath relaxing your sore muscles as it filters through them. As you become more and more relaxed, experiment with movements that are a natural consequence of free breathing. They are blissful movements. WHOLE BODY SENSUALITY As you breathe in, your pelvis tips back ever so gently, creating a slight arch to your back. Your abdomen and chest rise. Your ribs and back expand and your chin tilts forward just barely. Then, when you exhale, your pelvis moves down again so your spine almost touches the floor, your back contracts, and your chin and head move back again, exposing the front of your neck a bit more. This subtle, natural movement turns into a wave-like motion that gently flows without hesitation from in-breath to out-breath. The whole process of sensuous breathing is already encoded in the human body. Experiment with this kind of breathing, and before long you will discover that it happens automatically. And as this takes place, you can enter a realm of deep stillness and begin to experience a surprising bliss. It’s a bliss that revives, restores energy and helps set you free from habit patterns that no longer serve you. Try it a few times and see for yourself.  SOUND POWER Sound is another effective medium for invoking bliss. The sound of running water winding its way over stones in a stream cleanses the mind of worries and leaves us feeling calm and clear. The sound of a heartbeat played in an infant's cot reassure her and send her into blissful sleep. Take advantage of the sounds of nature even if you live a bustling city life by regularly using earphones and an MP3 audio which reproduces the breaking of waves or the calling of birds. Then there is simply listening to music. This is one of the few human activities that activates the whole brain. Intrinsic to all cultures, music brings us profound benefits—improving memory and focusing attention, as well as enhancing physical coordination and development. It opens our mind and body to experiences of deep pleasure and joy. The right kind of music clears the mind. It filters out distractions and improves focus on whatever activity we happen to be involved in. The finest classical music is generally the best choice. By now it is common knowledge that babies exposed to classical music while in the womb are likely to be born with higher intelligence. GIFTS FOR FREEDOM Music also spurs creativity. Artists and writers learn this from experience. For some, even writer’s block can be cleared by listening to music. Sound and music are processed by both sides of the brain simultaneously. This encourages a unity of perception and feeling in us. Listening to music also reduces chronic pain, including that of osteoarthritis rheumatoid arthritis, back problems and muscular aches. It also alleviates depression by as much as 25%. This is one of the reasons that music therapy is increasingly used in hospitals. It reduces the need for medication during childbirth, decreases post-operative pain, and complements the use of anesthesia during surgery. How does music do this? Music helps us feel that we have a sense of calm control over our bodies. It triggers bliss, fosters relaxation and encourages the release of endorphins. Gentle music relaxes us, slowing the rate of breathing and the heartbeat. It reduces stress all round. Music also boosts immune functions. Some kinds of music can create a positive and profound emotional experience which leads to the secretion of immune-boosting hormones. This contributes to a reduction in the factors responsible for illness. Listening to music or singing decreases levels of the stress-related hormone, cortisol. CHOOSE YOUR MUSIC The most important question then becomes “What kind of music do you use for what?” This is such an individual experience. Everything from Mozart to the soul dynamism of Brazil’s Capoeira can do it for you. I believe that we humans need lots of different kinds of music if we are to gain the greatest value from it. Let me share with you some of my own favorite music and composers. Get yourself an inexpensive iPod or other MP3 player. Experiment with music from different artists and genres. Don’t be afraid to explore lots of different kinds of music in your own life. Find out what each makes you feel. The bliss awaiting you as you do is virtually unlimited. Here are a few of my personal suggestions to get you started: Beethoven’s Seventh Symphony Craig Armstrong’s film music Brazilian Capoeira Arvo Part John Martyn Al Gromer Khan  YOUR OWN BLISS TRIGGERS OK. We’ve explored a few bliss-creating experiences together, from stillness and sensuous breathing to sound. There are many more. It’s time to find out what brings you joy. Get yourself a simple notebook. Start making a list of all the things that bring pleasure to your body and mind by enlivening your senses. Continue adding to your list day-by-day and week-by-week as you become aware of more possibilities. Let your imagination run wild. At the beginning of each week, make a pact with yourself to enjoy one or more of these things within the next three days. And keep your promise. Experiment. Find out just how much enjoyment your body can take! Remember, your body thrives on bliss—feed it and it will reward you with energy, rejuvenation and joy that builds week by week into a whole new way of being for you. Here are a few of my own favorites. Making love. Running along the cliffs above the sea. Smelling lilies and freesias, roses, jasmine, and honeysuckle. Watching a good movie. Dancing with abandon to wonderful wild music. Feeling the breeze on my face on a bike ride. Swimming naked. Listening to all sorts of music. Lounging in front of an open fire. Reading a fascinating book. Spending time with a young child listening to its stories and make-believe games. Snuggling up to my cats. Eating fresh organic strawberries. Walking in the rain. What are yours? Write them down. Then create an intention to make them a part of your life, day-by-day. DIVE DEEP This experience feels like diving deep into a lake where the water is shot through with streams of light in constant motion—one moment gentle and lulling, the next wild or filled with the excitement of wind or the pounding of rain. This is what it can feel like for each of us as we delve deeper into the blissful state and develop greater aliveness. Bliss asks us to immerse ourselves in a way of being and thinking, living and dreaming that feels brand new. Try some of the activities that bring you the greatest joy, will help you rediscover ancient echoes of an endlessly rich way of living too long forgotten. Of course, at the deepest levels, we have never forgotten at all. Reconnecting with your innate capacity for bliss doesn’t happen overnight. It is a constantly developing experience, which makes it possible for us to reach levels of vitality, joy, clarity and radiant health which previously seemed beyond reach. The process begins by reconnecting with the body and developing a determination to live life your own way come hell or high water.

In the next five minutes, I’ll tell you how—with little effort—you can banish feeling low in energy and replace it with looking and feeling great, in only two days. Meet my amazing Apple Detox. It can work miracles if you’ve been through a spate of too much work and too little sleep. It’s great in Spring before you hit the beach, after Christmas indulgences, or any time you need a lift. Detoxification Detoxification is a long word for just clearing out your system. It’s a process that stimulates your body’s natural ability to get rid of the toxic wastes that build up in your cells, tissues and organs from eating convenience foods and breathing polluted air. What’s the secret power? Organic apples. The second most cultivated and widely-eaten fruit in the world is the apple. We were well into the 21st century before science finally discovered its incredible nutritional value. Medical News Today featured an article about the top 10 healthiest foods. Apples were number one. Apples are extraordinarily rich in antioxidants, flavonoids, and marvelous dietary fiber. The phytonutrients and antioxidants they contain help reduce our risk of developing cancer, diabetes, hypertension and heart disease. And there’s lots more. Scientific Studies Recent studies show that apples have the ability to improve your neurological health since they’re rich in quercetin, which reduces cellular damage caused by the oxidation and inflammation of neurons. Research at University of Quebec discovered that apples also reduce our risk of stroke. A big study involving 9,208 people showed that those who ate the most apples over a 28-year period had the lowest risk of stroke. Apples can also help reduce the risk of diabetes. A huge study involving 187,382 people showed that those who ate 3 servings of apples a week had a 7% lower risk of developing type-2 diabetes compared to those who did not. Now, let’s talk Apple Detox. How do you do it? Set aside two, or no more than three days for your Apple Detox. Buy a box of organic apples—or three or four different kinds for variety. They must be organic You can eat as many as you like each day, but you should eat the whole apple, including the peel, the seeds and the core You must chew it all very well, until you’ve got the last drop of flavor out of the fruit The only part you throw away is the woody stem You eat nothing but apples They must be fresh and eaten raw. You can munch your crisp organic apple au naturel or you can grate them and sprinkle a little cinnamon on top You can even put them in a blender with a little pure water to make a whole apple drink But you must not put them through a juicer. You need the whole apple to make things work Detox Reaction If you happen to get a headache within the first day or two, or feel moody, get an upset stomach or loose bowels, this is only a sign that your body is throwing off wastes at such a pace that you are experiencing what’s known in natural medicine as a cleansing crisis. In truth, this happens to very few people—except a few heavy coffee drinkers. If it happens to you, be glad. Even though it may be a bit of a nuisance for a few hours, this is actually a good sign. Your body is taking the opportunity to get rid of a lot of debris that it wants to eliminate. Make time to rest and relax—in a darkened room if possible. Be patient and kind to yourself while it passes. It’s quite a feat to be ridding your body of so much old debris at once. When this cleansing passes, it can leave you better than ever. Check with your health practitioner Eat apples whenever you’re hungry throughout the day. How long you carry out your Apple Detox depends on you. Always check with your health practitioner. Two days are plenty to give you a good start on spring cleaning your body. Three days is as much as any healthy body should do on his or her own, without being under the supervision of a practitioner well-versed in the use of living foods. Cautions No pregnant or lactating woman should ever do an apple detox, nor should anyone with a kidney, liver or heart complaint. For in such cases a sudden change of diet can carry with it potential dangers to health. But, if you are generally well, then a short apple detox is a great way to clear the decks for a new way of healthier living. Keeps The Doctor Away No wonder apples are special. The Welsh adage that “an apple a day keeps the doctor away” is not just an old wives’ tale. The organic apple has more than earned it title as the queen of fruits. Try it and see for yourself.

Parents get into the most ridiculous situations over their children's eating. Instead of trusting the wisdom of the child's body, they become anxious and try to force him to eat. The child rebels. The parent worries more, so instead of continuing to provide good simple wholesome foods he or she buys all sorts of specialty items in an attempt to seduce the child into eating more. The child learns that one way in which he can express his independence and wield power over the parent is to rebel. By then, a vicious circle has been established which produces a seriously fussy eater whose diet is unbalanced, whose behavior becomes erratic, and whose parents live in constant worry that their child is not getting properly nourished. Relax. Don't worry about how much your child is or isn't eating. Trust in his own seedpower and in his instinctive will to sustain himself. Provided you offer a good variety of natural homemade foods he will choose what he needs and be well nourished. Even if you have already got into the junk food syndrome with an older child who by now will take nothing but fish fingers, chips and chocolate-flavored breakfast cereal, believe it or not, it is not that difficult a trap to get out of. Clean out your fridge and your cupboards of all convenience foods and start serving good homemade soups, salads, sweets, plus whole grain cereals, breads and crackers instead. Chances are at first your child is going to turn up his nose at it all since all he has been accustomed to is munchy-crunchy crisps and sugary cereals. He eats nothing at a meal. OK, so you take it away, making sure he understands he will have nothing until the next meal. At his next meal you offer whatever else wholesome you have prepared. He may refuse that too. If he is hungry between meals, have a big bowl of fruit on the table which he can choose from (provided he is old enough to choose for himself). If he is also old enough to understand, tell him why you have thrown out the convenience foods - help him to realize that you have come to understand that for him to grow up big and strong and happy - as well as for you to remain well, for his sake - you both need better foods than you have been having until now - that you too, in fact the whole family, needs better foods - and therefore you have decided to change things. The wonderful life force out of which he is growing and learning day by day will not let him or you down. In a day or two he will get hungry and begin to devour some of what you sit in front of him. As his palate and his body become accustomed to the flavors of good foods, and as his body becomes cleansed of addictive convenience stuff he will take more. Offered only good wholesome foods and left to his own appetites to decide how much he will eat at any one time, children's food consumption varies enormously both from day to day and month to month. Children raised this way will go through periods when food is the furthest thing from their mind and others when they can't seem to get enough even on three or four big meals a day. Periods of heavy eating in most children coincide with growth spurts. When you see one come on in your child, you can be pretty sure that you will have to do some shopping for new clothes before long, since those trousers are likely to be two inches above the ankles very quickly. Never use food as a reward or a bribe of any kind. This after all is not what food is all about. It is about nourishment and pleasure. When parents try to make it play other roles, this invariably involves them in hidden agendas with their children which are not helpful to either side, and certainly don't support high level health nor the growth of children's independence and freedom. Here are some simple guidelines for feeding Nature's child well right from the beginning.  The important thing is to build your own menus around what you yourself like best and then share your enthusiasm with your growing child.  Enthusiasm tends to be contagious. The Health Makers Fresh fruits, especially eaten raw Fresh vegetables, preferably organic - especially eaten raw Gluten-free breads and pastas Cereals such as porridge made from steel-cut oats, muesli and granola (but read the labels and watch out for hidden sugars) Fresh fruit and vegetable juices Pulses Cheeses such as cottage cheese, ricotta and Edam in moderate quantities (provided no milk allergies are present) Dried fruits (naturally dried, not sulphur dried) such as raisins, dates, sultanas, apricots Nuts (make sure they are ground to a powder for young children Free-range eggs Fish Free-range chicken Game Butter Olive oil The Health Breakers White bread, rolls, pastries and pies White pasta Sugar and anything containing it Biscuits made from white flour Jelly Jams Tinned fruits Packet and tinned soups Chips Crisps Fizzy drinks which contain sugar or artificial sweeteners Greasy fried foods Chocolate and sweets Artificial fruit drinks Ice cream (except homemade) Margarine Processed oils such as the golden varieties you find on supermarket shelves

How long you live rests largely in your own hands. So does how well you live, how much vitality you have and how good you will look in twenty years' time. They are not, as most people still believe, accidents of fate. Instead they depend mostly on two things: first, your lifestyle; second, how much use you make of some of the recently discovered tools for protecting your body against degeneration. Together these two form an integrated approach to ageless aging which has two branches. natural law The first branch I call natural law. It is based on what appear to be the biological laws of life. It centers around becoming aware of the quite specific needs of your mind-body-spirit for optimum health and vitality and then on supplying them. These include psychosocial, physical, nutritional, environmental and spiritual needs which, when fulfilled, keep you in a state of maximum wellness year after year. It forms the foundation of every major tradition of natural health and healing throughout history, from ancient Taoist medicine in China and the Ayurvedic tradition of India to nineteenth-century European nature-cure and the `holistic' approach to health that has become so popular recently. It largely determines how susceptible you are to `premature' aging - a widespread phenomenon which makes faces wrinkle and arteries harden and which can be halted by such things as correcting any subclinical nutritional deficiencies which you may have, by altering your diet and by changing your lifestyle. high tech The second branch of an integrated approach to ageless aging, which I call high-tech, depends on making intelligent and effective use of the tools for age-retardation which have recently come to light thanks to research done in scientific disciplines such as free radical biochemistry, submolecular biology, biophysics and electrobiology. This approach is entirely dependent on scientific discoveries which have taken place, mostly within the last fifty years. These discoveries include a growing understanding of the role that the immune system plays in the rate at which we age, a knowledge of how certain natural and artificial chemicals known as the antioxidants can be used to prevent age-related damage on a cellular level and to strengthen immune functions, and how specific nutrients such as the free amino acids can be used to alter the chemistry of the aging brain or firm sagging muscles, as well as an awareness of how specific pathways between mind and body enable your feelings, attitudes and expectations to play a major role in determining the rate at which you age. Unlike natural-law anti-ageing, which can banish the `premature' factors in the aging process, the high-tech approach aims at longevity by attempting to extend `maximum' lifespan as well. In effect it is involved in exploring the processes of aging and degeneration in very specific terms - from the wrinkling of skin to the disruption of a cell's genetic material which is implicated both in aging and in the development of cancer. Even more important, science is discovering specific and effective remedies for counteracting these processes of aging and degeneration. fusion To get maximum benefits from what is currently known about age-retardation we need to fuse natural law and high tech into a single power for de-ageing. Used together they can not only have you looking good and feeling good twenty-five years hence, they can go a long way towards alleviating human suffering for they will also go a long way towards preventing the degenerative diseases of civilization.

What do you know about your second brain? Never heard of it? Few people have. But so important is it to your health, ability to deal with stress, emotional balance, and spiritual life that you need to learn about it as quickly as possible. Your digestive system is, in truth, a second brain. It boasts more nerve endings than the brain itself. Most people find this astounding. When we eat foods that antagonize these nerve endings, we experience all sorts of negative physical and emotional states that compromise our lives. If you have any tendency to gain weight, trouble in your second brain will cause you to do so, and make it very difficult for you to lose weight. Even more surprising, troubles with your second brain can produce extreme symptoms in adults and children, which range from disorientation and poor judgment to deep fatigue, depression, anxiety, slurred speech, and more. Your intestine is porous by nature. A healthy digestive system relies on good-guy bacteria to plug any holes in the gut, neutralize toxins, and metabolize vitamins and nourishment from the food you eat. We’re completely dependent for our health and wellbeing upon a symbiotic relationship with these good bacteria whose job it is to plug any holes in the gut wall, through which proteins—such as gluten and casein—can to pass to enter the bloodstream and wreck havoc in body and mind. A truly healthy balance of good-guy vs. bad-guy bacteria in the gut creates a barrier against toxicity entering your blood. When we have enough good-guy bacteria, which is flora, this enables us to metabolize and break down our foods properly. When, however, we get an overgrowth of bad-guy, opportunistic flora such as Candida albicans, vast quantities of toxins make their way through a porous gut, creating allergies and other conditions such as inflammation on the skin and food cravings, and emotional issues, which are not in fact emotional at all but biochemical in origin. This is what happens when undigested particles penetrate a “leaky gut.” How do we get bad-guy bacteria into our system? By eating grains, cereals, sugar, package, and convenience supermarket foods, and very often from taking antibiotics. Antibiotics are used far too often. They are supposed to clear out colonies of bad-guy microbes. But antibiotics also wipe out good-guy microbes. So that once a course of antibiotics is completed, it is very difficult to re-establish a healthy balance of flora in the body. By the way, babies get their first dose of good bacteria while passing through the birth canal. If a mother has a history of taking antibiotics and has an overgrowth of bad gut flora in her body, then the baby’s body becomes colonized with them as well. Second brain issues were first identified way back in the 1920s by the famous allergist, Dr. Albert Rowe. Clinical ecologists will tell you quite clearly that second brain issues are the most common causes of chronic fatigue, weight gain, anxiety, allergies, and depression. It was Rowe himself who dubbed these conditions “allergic toxemia.” Later on, when he realized just how widespread negative food reactions had become (they are much worse today, with all the convenience foods, grains, cereals, and sugars we eat) he came to refer to all second brain disorders as “allergic tension-fatigue syndrome.” Theron Randolph MD, another pioneer in the field of environmental medicine, charted a myriad of emotional and physical symptoms caused by eating foods with which the body can’t cope, including overgrowths of bad gut flora, which results in leaky gut syndrome. Randolph worked with over 20,000 patients in a career that spanned 60 years. He published almost 400 scientific articles on his discoveries. Here are a few questions you can ask if you suspect you may be among the growing numbers of people unsuccessfully wrestling with the manifestations of second brain issues today: Are you chronically tired? Do you struggle with your weight and suffer from food cravings? Do you suffer from chronic anxiety or depression? Do you have allergies, asthma, or eczema? Do you have a child with autism? Hippocrates (460-370 BC) believed that “All diseases begin in the gut.” In the last 10 or 15 years, Dr. Natasha Campbell-McBride MD has made an in-depth study into the nutritional aspects of how the gut works, and how poor gut function seriously impacts not only physical health but also brain functions for all children with learning and behavioral difficulties as well as for adults. She has written a valuable book called Gut and Psychology Syndrome. It’s an in-depth examination of how to counter second brain problems through diet alone. The book is fascinating to read. It also includes a number of excellent recipes. I recommend it to anyone who is suffering from depression or other common second brain disorders as well as anyone who has children experiencing dyslexia, ADHD, ADD, dyspraxia, or autism.

Within each one of us, thin or fat, there lives a joyous creative spirit. It is the spirit of the child - of life itself - a completely individual nature which is constantly seeking freedom simply to be what it is and to do what it wants to do. The world we live in as we grow up seldom leaves space for that unique spirit to develop fully. Our parents, our education, our culture is continually feeding us with rules about what we should and shouldn't do - should and shouldn't be. It is a little like getting up each morning and having to put on your straightjacket before you begin the day. For many people—both men and women—weight control has become part of that straightjacket. They worry constantly about how or what to eat or not to eat. They agonize over one or two pounds - or fifteen - gained or lost and they treat themselves like naughty children who need controlling lest they get out of hand and eat something they shouldn't. A person in any kind of straightjacket is a person disempowered. It is a person who does not trust himself or herself and who to a greater or lesser degree lives in fear - fear of food, fear of what he or she might do, fear of disapproval from a society impassioned by notions of thinness. I have known that struggle. I have lived it myself and I see evidence of it all around me in women caught in the jaws of bulimia, anorexia or compulsive eating, and in men who overindulge in alcohol or fatty foods, struck down by a heart attack in the prime of life. This has always seemed a terrible waste. POWER TO TRANSFORM Thirty years ago I began to ask questions like: Why do so many people struggle with weight in our society when the vast majority in other cultures never even seem to grow fat? What causes the distortions to our bodies not only in body size and fat deposits, but in the degenerative conditions, from heart disease to rheumatoid arthritis that come in their wake? Is it really weakness of character or lack of willpower that makes us all eat too much and gain weight? And - most important of all - is there a way of eating and living that enables someone who is carrying too much fat around to eat and live so that whatever distortions have already appeared will disappear quite naturally as part of the process of regenerating the body through food and exercise? MY SEARCH FOR ANSWERS So I read many books and papers, listened to dozens of lectures from physicians and scientists and interviewed a number of doctors personally who claimed to have found answers. Some of their answers were useful, but not until I was introduced to the work of ATW Simeons did I come to understand that even the most genuinely helpful discoveries about why we get fat—and why every slimming diet we follow—almost invariably lead sooner or later back to our regaining weight we have lost. Why? Because each and every one of them, no matter how sincere or well meaning, ignored the most important truth of all: Simeons’ work stands alone even amongst the findings of many brilliant and sincere scientists and doctors—from Atkins to Sir Robert McCarrison who have contributed so much to sound dietary practice. What makes Simeons unique is that he alone discovered that overweight, obesity and all the anguish that accompanies them is in no way caused by a lack of willpower or simple greed. Neither can it be permanently cleared by putting people on a slimming regime. These conditions represent a significant metabolic disorder. Until this metabolic disorder is dealt with we will simply go on forever taking diet pills, shedding fat and then regaining it, along with all the inner grief, disappointment and shame we suffer each time this happens. Even better, Simeons discovered where the locus of overweight lay in the body, and how to create a protocol that would give a man or woman’s overweight body a kind of permission to restore normal balanced functioning to that area in the brain, thereby clearing not only unwanted fat but enhancing a person’s overall health in life-changing ways. THIN FOR WHAT? In the Western world we have long been possessed by an obsession with changing the shape of our bodies, especially trying to make it thinner, using one diet after another. Yet making a body thinner is not always the best thing to do - either for its health or its good looks. A thin body is a wimpish body. It is a body depleted of energy and of power. When you are lean you are strong, you have sleek muscles, good tone, and you can feast heartily on wholesome, natural foods in keeping with your body’s unique food needs, enabling you to stay that way. You are also highly resistant to illness and early ageing as the years pass and you feel comfortable and at ease in your body. This is a very different experience from the anxiety over thinness which disempowers so many men and women. Leanness, created by restoring healthy balance and functioning to the body’s fat and appetite control center, brings a sense of power with it - a sense of being in control of your own life which is a far cry from the inadequacy many feel as they continue to battle against weight gain with conventional slimming diets. I believe it is time we forgot about thin and choose instead to go lean from inside out. This calls for revolution. COME THE REVOLUTION - Diets That Work To revolutionize means to change completely and fundamentally - your body and your life. It is not a word chosen lightly but because it most accurately describes the powerful positive transformation that takes place in how you look and feel when you transform your appetite and fat control center so it works again, throw out convenience foods loaded with bad carbs, hidden sugar, junk fats and chemicals, and begin to feed heartily on the kind of foods your individual body loves, drink large quantities of pure water and strengthen your muscle mass through simple exercise that your body loves, be it dancing, yoga, swimming or what-have-you. The word lean means `muscular...containing little or no fat.' Being lean is as different from being thin as Cura Romana is from all the quick fix slimming diets you may have tried over the years which have slowly but inexorably eroded your energy and increased the sense of disenchantment with your body.