functional food

Time to eat more! More what? More foods that heal. Organically grown plant foods, together with good quality fats and proteins. At last, the focus of nutritional healing is beginning to shift from an obsession with food groups, vitamin pills and much-hyped superfoods—from chia seeds to acai—for which we have been paying through the nose. Who needs them when so many delicious, readily available plants bring us natural healing phytochemical compounds. Their powerful, health-giving actions are well backed up by medical research. Get to know the health benefits of these easily obtainable foods. Make use of them and thrive. CRANBERRIES FOR CLEARING Cranberries are one of those wonderful red/orange/yellow fruits rich in flavonoid antioxidants and high in flavor. Native Americans have used them for centuries as both food and medicine. They have anti-fungal properties. They are anti-viral too. Cranberries, fresh or dried, also help prevent as well as treat many urinary infections such as cystitis. They knock out the Escherichia coli bacteria that glue themselves to the walls of the intestine and the bladder. An as-yet-unidentified phytochemical in cranberries prevents them from sticking. Cranberries also boast a natural antibiotic—hippuric acid. Eating them carries this little gem into the bladder and kidneys. MANGOS FOR DEPRESSION Mangoes have long been known as “food for the gods”. It was Paramahansa Yogananda who wrote in his autobiography, Autobiography of a Yogi, “It is impossible for the Hindu to conceive of heaven without mangoes.” He probably knew nothing about the biochemistry of this sensuous fruit, but he certainly got right its uplifting qualities. Mangoes are rich in anacardic acid— phytochemicals that bear a strong resemblance to drugs used to treat depression. This makes them a great way to start the day— especially if you can get them tree-ripened and organic. ASPARAGUS TREATMENTS Asparagus has long been used in ayurvedic medicine as a remedy against indigestion. Not long ago, researchers compared the therapeutic effect of asparagus with a commonly-used drug in the prevention of nausea and hiatus hernia, heartburn and gastric acid reflux. They found that asparagus was just as effective as the common drug remedy, yet it had no side effects. Asparagus also boasts excellent diuretic properties, too. It stimulates the digestion and is used to alleviate rheumatism and arthritis. A member of the lily family, asparagus was used by the ancient Greeks to treat kidney and liver troubles. It is one of the best natural remedies for PMS-related bloating and is a top source of folic acid, the antioxidant glutathione, and vitamin C. All three are associated with a reduced risk of cancer and a myriad of age-related degenerative conditions. FENNEL FOR PMS As well as containing potassium, fennel (bulb fennel) is full of phytoestrogens. These are the natural plant hormones which help protect from the onslaught of dangerous estrogens in the environment and from the negative effects of estrogen-based drugs, which continue to be doled out far too often to women. As a result, fennel is useful not only in helping to regulate menstruation, but also in calming PMS. It even stimulates the flow of breast milk in nursing mothers. When you buy fennel, look for the fattest stems—they have more flavor and contain more phytohormones. PEPPERS FOR ANTI-AGING Peppers go back at least 7000 years in their many forms: bell peppers, pimentos, cherry peppers, paprika, piquin, Anaheim, jalapeno, chili, cayenne and aji, to name a few. They became part of European fare when Columbus returned from the New World and introduced them to the court. By the mid-seventeenth century they were widely cultivated in Spain and Portugal. All peppers are rich in vitamins C and E and the carotenoids to help protect against degeneration and the damaging effects of toxic chemicals in the environment. The hotter peppers are rich in an alkaloid called capsaicin, which is known to decrease pain, enhance digestion, detoxify the body and protect it from ‘flu and colds. Eat peppers raw as crudités, bake them and add them to stews and soups. Their magnificent color and health-enhancing capacities are a wonder to behold. BASIL FOR SOOTHING Basil has remarkable healing properties. It calms the stomach and brings a calming quality to the whole body. Basil is rich in monoterpenes. These are phytonutrients with powerful antioxidant properties. It also contains lots more plant chemicals, which soothe stomach cramps and quiet upset stomachs, including eugenol—known for its ability to ease muscle spasms. Finally, basil is both antiseptic and mildly sedative. CHILIES FOR PAIN Most people think of chilies think in terms of herbs and spices, not of health. But chilies are a great addition to any health-enhancing diet, even in the smallest doses. One small chili boasts one hundred percent of the daily recommended dose of the antioxidant beta-carotene, as well as nearly two hundred percent of vitamin C. These nutrients help fight free radicals and therefore help protect against heart disease, cancer and early aging. They also strengthen immunity. In addition, chilies contain a plant chemical called capsaicin, which helps prevent cholesterol issues. Throughout history, chilies have been used to relieve pain. Recent research shows capsaicin can temporarily block chemically transmitted pain signals in the body. That’s why you find it in natural ointments useful for relieving arthritis and nerve pain. You’ll even find it in nose sprays for clearing headaches. There is good evidence that capsaicin may also soothe pains of the mind and soul, since it triggers the release of mood enhancing endorphins by the brain. GINGER FOR PMS The spicy, sweet ginger root is one of the greatest of all the natural health supports from the vegetable kingdom. It’s well known for its ability to calm an upset stomach and banish travel sickness. It is also brilliant at alleviating the symptoms of colds and flu by increasing circulation and calming fevers. It even eases PMS and headaches and has heart-protecting properties thanks to its ability to discourage the clumping of blood cells. To prevent or clear nausea you can use half a teaspoon of dried ginger or a tiny piece of fresh ginger. It relives indigestion and flatulence. Ginger stimulates circulation, and is used in natural medicine to counter rheumatism. In a study done in Denmark in 1992, researchers confirmed what ayurvedic practitioners have long known—that ginger relieves the pain of arthritis and rheumatism without side effects. Many scientists studying this amazing root believe that ginger works its wonders in no small part thanks to an ability to block inflammatory tendencies in the body. ROSEMARY FOR SORE MUSCLES Rosemary has a natural ability to soften the skin. When used in a carrier cream and rubbed on the body, its essential oils are a great help in relieving muscular soreness. But what I like best about rosemary is the way it revitalizes the senses through its pungent odor and taste. GREEN LIPS FOR INFLAMMATION With their beautiful blue-green shells, these sea gems—when harvested from unpolluted water—are not only a highly nutritious form of protein. They are rich in vitamins and trace minerals. In addition, green-lipped mussels are a great source of mucopolysaccharides and the free radical scavenging enzyme superoxide dismutase. Extracts of green-lipped muscle have been used successfully to treat inflammatory diseases from rheumatoid arthritis to osteoarthritis to eczema and emphysema. But eating them is even better than using extracts. Recently, they have even taken their place in the growing arsenal of natural cancer treatments. Always eat them cooked. MEET GOOD MEAT The problem with domestic meats is that, in many countries, most of them are laden with hormones, toxins and antibiotics. When you routinely eat non-organic meat, you can end up not only with a high level of uric acid in your body, but a tendency to form a lot of mucus and to build up toxic chemicals in the body, including hormones and antibiotics. This is why I buy only certified organic meat. The difference in flavor is remarkable, and I know that the animals I am eating have been carefully raised and are free of both excess fat and the toxicity that most domestic farm animals carry these days. LISTEN TO YOUR BODY I was a vegetarian for twenty years. I believe that a vegetarian diet is ideal for many people. I discovered in my mid-thirties, however, that vegetarianism was not ideal for me—probably because my ancestors, being Nordic, spent most of their lives living on fish, salted meat and whatever vegetables they could dig up from the frozen tundra. Our genetic make-up determines to a great extent what works for us and what doesn’t. When I added fish and game to my meals, my energy levels soared and I looked and felt better. Each one of us is unique. This not only determines what kind of foods we thrive on, it also determines what kinds of foods are best for us at any particular time of our life. For instance, many women at menopause find they do better by cutting meat out of their diet. Others discover just the opposite—that they need more protein. It’s a question of ‘suck it and see’. Don’t hesitate to shift from eating more vegetables at one time of your life to more fruit at another, and more fish at another. The human body is always changing, as are our needs for various foods. The magnificent variety of organically-grown, healing and health-enhancing foods to choose from makes the process of finding which foods serve you best a sensuous delight.

Many years before Ayurvedic medicine arrived in the West, I made a journey to hospitals throughout India to learn all I could about this ancient healing tradition. I was bowled over by all the marvelous things I did discovered. When I arrived at the Ayurvedic Hospital in Kerala—land of the coconuts, I found thousands of acres, interspersed with twisting waterways lined with organic coconut trees. Doctor’s there taught me how inexpensive organic coconut oil can heal your whole body using a technique which is called “oil pulling.” I am excited about sharing this with you. Oil Pulling There are literally thousands of types of bacteria in your mouth, including Streptococcus mutans—an acid-producing bacterium that is a major cause of tooth decay. During oil pulling, coconut oil produces acids which breakdown these toxic pathogens. When you take coconut oil into your body through oil pulling, your system converts one important ingredient, lauric acid, into monolaurin, which has antibacterial, antiviral and antiprotozoal properties. In truth, coconut oil contains the largest amount of lauric acid of any fruit or vegetable on the planet. Monolaurin is a monoglyceride with the ability to destroy negative invaders in the body that have a lipid coating. The lipid-coated viruses and bacteria that it attacks include the HIV virus and the influenza virus as well as a number of other pathogenic bacteria and protozoa. Another ingredient in coconut oil, capric acid, also boasts antimicrobial properties. Finally, coconut oil is about 66% medium chain triglycerides or MCTs. These offer a huge variety of health benefits, including sating your appetite. Powerful Detoxifier The oil pulling technique has been used for some 5000 years, not only because it reduces plaque in the mouth, but as a means of healing conditions throughout the whole body—from inflammation, pain in the joints, chronic fatigue, sinusitis, back pain and diabetes, to migraine, PMS, and chronic skin problems. Oil pulling is powerfully detoxifying to the body as a whole. The mouth is home to billions of bacteria, viruses, fungi and other parasites and other toxins which undermine health and can trigger disease. It is these beasties and their toxic waste products that create gum disease and tooth decay. They are then passed on to the rest of the body. The immune system is constantly fighting off these pathogens. When we become overloaded from excessive stress, poor diet, or environmental toxins, they leak into the whole system and can create secondary infections, as well as a wide variety of other health issues. Pathogenic oral bacteria, and the toxins that they produce, harm far more than just your mouth. They circulate through the bloodstream and are carried all over the body. reduce plaque by at least 50% Coconut oil is highly responsive to temperature changes. In a cool room it goes solid. But set it in the sunlight or immerse a jar of it in hot water for a few minutes and it will turn into a crystal clear liquid oil. Oil pulling is believed to reduce plaque by at least 50%. It involves rinsing your mouth with coconut oil, much the way you would use a mouthwash. Even in its solid form the coconut oil will quickly change into a white liquid as it responds to the heat of the mouth. So how do you do oil pilling? You’ll need a container of organic raw coconut oil that is natural and has not had any fragrance taken out of it. Put a teaspoon to a tablespoon of oil in your mouth. It will probably be in its solid state. But it will melt as soon as you get it in your mouth. Swish the oil around in your mouth for around 10 to 15 minutes. Then spit it out completely. Finally, brush your teeth. This is best done twice a day after which you brush your teeth. You must never swallow the oil. You see, by the time you’ve done your oil pulling exercise each time, the oil will have become loaded with bacteria, toxins and mucus. You must then spit it out. I did oil pulling for eight months, after which my teeth were whiter, my breath was fresh and my tongue and gums had a healthy pink color to them. I was so pleased that I figured “I probably don’t need to do oil pulling any more”. So I stopped. After about three months, I realized that I was getting some slight swelling in my mouth. So I resumed oil pulling and have continued ever since. I actually enjoy it. So will you I predict.

Many of the most beautiful meals will be found on the ageless aging table. The variety of colors, textures, tastes and culinary experiences which delicious natural foods offer to anyone with an interest in food preparation and a love of fine cuisine at the very least equals the best traditional cooking. Eating fresh foods rich in `life force' in a high-raw way of eating means that your taste-buds, sense of smell and aesthetic awareness of food become dramatically heightened so that the appreciation of all that you eat can be greater than ever before. From being someone who used to love fresh cream and rich sauces I've become infinitely more appreciative of the fine flavors implicit in ageless aging cuisine. And I love it. Not only because I look younger, feel better all round and have infinitely more energy than before, but because the experience of eating itself has become so much more delightful. Most of us eat far too much and we dull our senses and our appreciation of food in the process. Even the most subtle of Beethoven's late quartets begins to dull the senses when you have too much of it. So can too much food even if it is the very best. Ageless aging cuisine revives them. Put your kitchen scales away and forget the complex routine for preparing a béchamel sauce.  It’s not conventional directions that matter when preparing foods, it is a passion for the foods themselves – a feeling reflected in our passion for the earth and life itself.  It’s good because it tastes good.  Such passion, which is visual, visceral and luscious, becomes the inspiration that, in food preparation, leads you automatically to make certain choices.  Open wide your kitchen window.  Welcome in the breezes of experiment, wit and spontaneity.  Inside, you find the traditional meal of roast meal and boiled Brussels sprouts topped off with a piece of sticky toffee pudding replaced by something far more hedonistic: slivers of raw Pacific salmon, luscious garden-fresh salad, followed by a winter sorbet of cranberry and mint.  The real joy in eating fresh, light foods lies in their taste, their texture and the remarkable ability they have to bring excitement to a palate jaded by too many highly processed, unimaginatively seasoned or over-cooked dishes. sheer energy I look on food as a source of both delight and life-energy which is passed on to us from the earth.  I believe this energy needs to be preserved by not cooking food too much, by eating it fresh and by respecting its essential nature.  Food eaten this way becomes a medium through which we build our own vitality – energy to protect the body from premature aging and illness, to enhance good looks and to keep the mind clear.  It is the life-energy present in abundance in fresh foods and the clean, simple protein from fish, game, organic meat and poultry that makes these foods irresistible and helps us look and feel great. The most significant change to human diets in two million years began with the agricultural revolution, when man went from a carbohydrate-poor to a carbohydrate-rich diet.  The more that these carbohydrates have become refined in the past 300 years, the more problems they have caused us, not only in terms of burgeoning obesity worldwide but also in the development of the chronic degenerative diseases of civilization.   The thing to remember is that when you eat low-starch vegetables such as broccoli, spinach, asparagus and cauliflower, or proteins such as fish, meat and eggs, the levels of glucose in the blood (blood sugar) rise very slowly and modestly.  On the other hand, when you eat what are known as high-glycemic foods - starchy foods, simple carbohydrates, sugars - like a muffin, pasta, breakfast cereal or ice cream, blood sugar soars, then crashes as insulin is released in order to lower your blood sugar.  You can end up feeling hungry even though you've just eaten a meal, crave sweets and biscuits, and reach for a cup of coffee and a cake mid-morning just to keep going.  High insulin levels, by the way, suppress human growth hormone essential for healthy muscle tissue, making you look flabby and older. The most important foods are fresh non-starchy vegetables, fresh fruits, and proteins like meat, seafood, eggs and game.  A little unprocessed cheese is fine too and a few nuts and seeds.  Go for nothing but the best.  Here are a few guidelines: Choose natural whole foods – organically grown/raised if possible Your foods need to be as fresh as possible and eaten as close to a living state as you can.  This allows little time for the deterioration that occurs as a result of oxidation. All the foods you eat should be non-toxic and non-polluting to your body.  They should contain no synthetic flavours, colors, preservatives or other additives used to ‘enhance’ them cosmetically.  Stay away from convenience foods. Try to vary the foods you choose from day to day and week to week.  All through our evolution the human body has adapted to a wide range of foods offering a broad spectrum of nutrients. Use fresh garlic and herbs often.  They bring high-level support for cellular regeneration and immune support. Eat what you enjoy and enjoy what you eat.  Eating is one of life’s great pleasures – make it one of yours. make way for a new lifestyle Eating for ageless aging leads most people to a totally new way of living. You become more alert and more active. You will probably sleep less yet far better than before. This is because your whole system will be far clearer of toxicity than before and you will need less time for tissue repair and restoration than you do on a normal diet. You will also probably find that you are better able to deal with stress than ever. This way of eating provides you with high levels of potassium and rapidly restores the sodium-potassium balance in most people. This leads to increased resistance to fatigue and a greater feeling of calm stability day in day out. It may also set you slightly apart from your gravy-eating, hard-drinking friends and may even have them feeling slightly suspicious of you in the beginning. But it has been my experience that as soon as they find you are not trying to sell them anything - that you have a live-and-let-live attitude to whatever they do - they show a similar respect for your new lifestyle. In fact, the people who have been the most resistant to what you are doing and the most opinionated are very often the ones who are first to become intrigued about what an ageless aging lifestyle might offer them. And they are usually the ones with the energy and interest to carry it out. Day 1 RAW DISHES: melon; cauliflower and tomatoes mixed with red peppers and lettuce salad topped with Avocado Delight Dressing (see blow). COOKED DISHES: Steamed fish; wok-fried beans and peas; brown rice. Day 2 RAW DISHES: lamb's lettuce, celeriac and wild-herb salad topped with chopped egg dressing; fresh pears and plumped raisins. COOKED DISHES: Garlic Chicken Soup; steamed baby carrots and basil; young peas with mint. Day 3 RAW DISHES: mushrooms, watercress and chicory salad topped with Basil and More Basil Dressing; Mulled Stuffed Apples (see below). COOKED DISHES:  Fabulous Fish Soup. Day 4 RAW DISHES: `Sunburst' platter of avocado, beetroot, cos lettuce, mushrooms, tomatoes, celery and peppers served with raw humus (see below). COOKED DISHES: carrot and coriander soup; or venison burgers; Scottish oatcakes; Pineapple Blackberry Frappe. Day 5 RAW DISHES: `Jungle Slaw' salad made from cabbage, tender green beans, carrots, spring onions, red or yellow pepper and almonds served with a citrus dressing. COOKED DISHES:  Lightly grilled salmon and steamed green beans. Day 6 RAW DISHES: gazpacho; pineapple salad stuffed with orange, mango, papaya and strawberries and topped with coconut. COOKED DISHES: Hand Made Sausages (see below). Day 7 RAW DISHES: `Sandstone Loaf' made from carrots, lemon juice, almonds, pumpkin seeds, tahini and herbs; apple and ginger salad; home made blackberry sorbet. COOKED DISHES: Flax Crackers (see below) with humus. small meals For breakfast - or for that matter instead of lunch or supper when you want a small meal - you can't do better than a bowl of fruit muesli. If you have never tasted real muesli (and it bears no resemblance to the flaky sweet stuff you can buy on the shelves of supermarkets) you have a real treat ahead of you. Fruit muesli was the invention of Swiss physician Max Bircher-Benner who devised it as the perfect light meal. It is a delicious and easy-to-digest completely uncooked dish which can contain all of the essential vitamins and minerals, and which is an excellent source of high-quality complete proteins and essential fatty acids. It can provide you with sustaining energy but will never lie heavily in your stomach. And it can be made low in calories. Real muesli (often called Birchermuesli after its inventor) is not a grain-based but a fruit-based dish with only a very small quantity of top-quality fresh wholegrain flakes in it. It is usually made with apples and oats but there are so many varieties which you can make, calling on whatever fresh or dried fruits and whatever kinds of grains, nuts and seeds you have available, that you could quite literally eat it twice a day all the year round and never get tired of it. Children absolutely adore Birchermuesli both as a complete breakfast and as a sweet after a main meal. A small bowl of muesli in the morning will keep you going all the way to lunch with none of the `elevenses slump' that has many people reaching for a cup of coffee and a pastry or a chocolate bar. It is also an excellent food to eat in the evening since it is so easy to digest that it never interferes with sleep. I do a lot of traveling and for many years I dreaded having to stay in hotels because the food available in so many hotel dining-rooms is so poor. I have got into the habit of carrying with me a small `muesli bag' with a hand grater in it plus some grain flakes and minced nuts and a small bowl so I can make my own breakfast or supper whenever I want and not be forced to eat what I don't want just because there is nothing else. Here is the basic recipe: bircher muesli For each person you'll need: I level tablespoon rolled oats soaked in 4 tablespoons water I heaped tablespoon raisins or sultanas I tablespoon lemon juice 3 tablespoons natural unsweetened yogurt I large apple ½ banana I teaspoon raw honey (if desired) or pure stevia to taste I tablespoon minced hazelnuts and almonds or other mixed seeds and nuts I pinch cinnamon (if desired) Soak the rolled oats and raisins in water, preferably overnight. This begins to break down the starch present in the grains and turn it into natural sugar so it is easily assimilated. If you have no time to soak the grains then simply mix with the water (you will need slightly less water in this case) and carry on immediately. Wash the apple(s) and remove core and stem but don't peel. Then, using a stainless-steel hand grater or a food processor, grate the apple into the mixture and, stirring, add lemon juice to protect it from discoloring. Cut the banana into small cubes, add to the mixture with the honey (if desired) and mix with yogurt. Sprinkle the top with the minced nuts and a little cinnamon if you like. Instead of rolled oats you can use other cereal flakes such as barley, millet or buckwheat. These are available from wholefood shops. I find I don't usually add honey to my muesli because it is so beautifully sweet already, thanks to the soaked grains and fruit. You can also make muesli with soft fruit such as strawberries or raspberries, loganberries, red and black currants, blackberries or blueberries as well as with apricots, cherries, peaches, plums or greengages. Or you can mix your fruits together. Also you can make the muesli from dried fruit which has been soaked for twelve hours or overnight in spring water. But make sure you get sun-dried not sulfur dried fruits to which no glucose has been added (it is commonly added to figs for instance) or you can end up with a gastrointestinal upset. seasoning and spices Make use of all of the wonderful culinary herbs that are available: And the list of seductive possibilities seems almost endless: caraway, fennel, dill, chervil, parsley, lovage - the Umberiferae; summer savory, marjoram, the mints, rosemary, and thyme-the labiates, which have a strong aroma and are particularly useful for seasoning; the Liliaceae such as garlic, onions, chives and leeks; and three of my favorites, basil and tarragon and horseradish. Herbs have a special role to play in any ageless aging regime. They contain pharmacologically active substances such as volatile oils, tannins, bitter factors, secretins, balsams, resins, mucilages, glycosides and organic vegetable acids each of which can contribute to overall health in a different way. The tannins, for instance, which occur in many common kitchen herbs, are astringent and have an anti-inflammatory action on the digestive system. They help inhibit fermentation and decomposition. The secretins stimulate the secretion of pancreatic enzymes - particularly important for the complete breakdown of proteins in foods to make them available for bodily use. Organic acids have an antibiotic action and are helpful in the digestion of fats and the bitter factors, which are found in good quantity in rosemary, marjoram and fennel. They also act as a tonic to the smooth muscles of the gut and boost secretion of digestive enzymes. Use herbs lavishly in your meals and you will find you can create the most remarkable combinations of subtle flavors and aromas. drink yourself younger Coffee, although not completely forbidden on any serious program of ageless aging, is not something to drink daily. The occasional cup after dinner is not likely to do much harm. More than that and you are really undermining your potential for age-retardation not only because it contains mutagenic and carcinogenic compounds which cause oxy-stress and free radical damage but also because regular coffee tends to make cadmium (one of the heavy metals) build up in your system and can interfere with proper pancreatic functioning. It also leeches calcium from the bones. Tea is OK in moderation - no more than a cup or two a day - but there are other drinks which are not only good for you, they can be highly enjoyable as well. Alcohol is another substance you want to go easy on. Not only is it very high in calories yet practically worthless in terms of the nutrients it supplies, it also causes your liver to produce one of the most potent cross-linkers known - acetaldehyde. A glass or two of wine can be easily accommodated. More than that as a daily intake is likely to seriously undermine your effort. And make sure it is good wine. The run of the mill vin de table is full of toxic substances which your cells can do without. You'll find some delicious mixtures of herbs in ready-made tea bags if you comb through a few delicatessens and healthfood stores. Some of my favorites have names like Cinnamon, Rose, Almond Sunset, Creamy French Vanilla, and Red Zinger. They are great to drink for pleasure and refreshment the way most people drink coffee and ordinary tea. But there are others which are quite wonderful simply because they affect the body in specific ways. Lemon verbena, for instance, is a refreshing sedative, chamomile soothes the digestive tract, and both horsetail and solidago (goldenrod) are excellent natural diuretics. The teas I like best just before bed are orange blossom, which you make by boiling a few blossoms for 2-3 minutes in two cups of water, red bergamot and lemon peel, all of which are natural sedatives. This last tea comes from an Italian tradition. You make it by peeling the outer yellow skin off a lemon (which has been washed well) with a potato peeler. Pour boiling water over this and let steep for 5 minutes. Then strain and drink. a few recipes to play with Avocado Delight Dressing 1 avocado, peeled and stoned Juice of 1 lemon Juice of ½ orange 1 small onion, chopped finely 1 garlic clove, chopped finely Handful of fresh herbs – mint, parsley or basil Freshly ground black pepper to taste Blend all the ingredients in a food processor or blender and serve. Italian Herb Dressing 100ml extra-virgin oliv oil 3 tbsp fresh lemon juice 1-2oz fresh basil, chopped 1 tsp Marigold Swiss Vegetable Buillon or Rapunzel Organic Vegetable Bouillon Powder Freshly ground black pepper to taste Mix all the ingredients in a food processor until smooth, adjusting the flavour as necessary. Garlic Chicken Soup (serves 1) 150g lean, skinless chicken breast, but into small cubes 1 tsp fresh chopped garlic 1 level teaspoon Marigold Swiss Vegetable Bouillon or Rapunzel Organic Vegetable Bouillon Powder 2 teaspoons chopped parsley and/or ½ teaspoon lemongrass or ½ teaspoon mild curry powder 180 ml water Place all the ingredients in a saucepan and bring to the boil.  Simmer for 3-5 minutes and serve. Fabulous Fish Soup (serves 1) 360ml water 1 teaspoon Marigold Swiss Vegetable Buillon or Rapunzel Organic Vegetable Bouillon Powder ½ tsp fresh chopped garlic ½ tsp chopped onion 1 tablespoon fresh chopped basil or ½ tsp dried basil 1 cup broccoli 150g white fish ¼ tsp paprika Himalayan or Malvern salt to taste Pepper, to taste Put the bouillon powder, water, garlic, onion and basil in a saucepan and bring to a simmer.  Add the broccoli and cook for 5 minutes with the lid on.  Place the rish on top of the broccoli and sprinkel with paprika, salt and pepper.  Put the lid on and cook for another 5 minutes. Raw Humus 2 cups sprouted chick peas Juice of 3 lemons 1 tsp Marigold Swiss Vegetable Buillon or Rapunzel Organic Vegetable Bouillon Powder 1 clove garlic, finely chopped 3 tbsp tahini 3 tbsp chopped spring onions or chives Water to thin if too thick Put the ingredients, except the onions or chives, in a food processor or blender and blend thoroughly.  Top with the chives or onions. Hand-made Sausages 350g lean minced pork, chicken, lamb, beef, venison or wild boar 1 tsp Himalayan or Malvern salt, to taste 2 tbsp gram flour (chickpea flour) 4 cloves garlic (optional) 2 tablespoons chopped fresh parsley, coriander or sage ½ large onion, finely chopped Combine all the ingredients in a big mixing bowl and ix thoroughly with your hands.  Refrigerate until well chilled then separate into patties and cook in an oiled skilled until crunchy on the surface and cooked through. Flax Crackers 240g faxseed meal (or buy whole flaxseeds and grind them) 240ml water 30ml tamari or Bragg’s Liquid Aminos or Soy Sauce Himalayan or Malvern salt, to taste Fresh minced herbs A little chopped garlic Ginger, chilli powder, or cayenne pepper (optional) Combine the flaxseed meal with the water and let it soak for 1 ½ hours.  The water will change to a sort of gelatinous state.  Add a little more water if necessary, you want it to be gooey but not too runny or too thick.  Add the tamari, salt, herbs and garlic (or other flavourings).  Blend together.  Spread the mixture out, about 1/8 inch thick, and cut into squares.  Carefully lift the squares onto a wire mesh and bake in a slow oven until crunchy.  You can also make them in a dehydrator - dehydrate them for 4-6 hours, turn the mixture and dehydrate for a further 3-4 hours. Mulled Stuffed Apples (serves 2) Most of the nutritional value of an apple lies in its skin, or just below it, so wash apples well but don’t peel them. Softish apples are best for this recipe as their insides have to be scooped out. 100ml grape juice or red wine ½ tsp cinnamon 2 cloves ¼  tsp nutmeg 1 crushed white cardamom pod ¼ tsp allspice 75g blanched almonds 2 large apples Squeeze of lemon juice handful dates or raisins ‘Mull’ the grape juice or wine by putting it in a bowl with the spices and leaving for at least an hour.  Discard the cloves and cardamom and blend the remaining mixture with the almonds in a food processor or blender.  Slice the tops off the apples and keep them.  Remove the cores, saving small pieces to plug the bottoms.  Scoop out the apple pulp, leaving a shell about 1cm thick. Lightly blend the pulp with the juice and the almond mixture until smooth, adding a squeeze of lemon juice.  If the mixture is not thick enough, add a few more ground almonds.  Chop the dates or raisins and fill the apple shells with the dried fruit and almond mixture.  Replace the ‘lids’. Or, make stuffed apples with apple sauce and blackberries.  Blend the apple pulp with a little lemon juice, stevia and spices then combine it with the blackberries and spoon into the apple shells. Pineapple Blackberry Frappe This makes a wonderfully refreshing dessert as it stands, or it can be chiled to serve as a cool sorbet on hot summer days. 2 cups fresh pineapple chunks ½ cup blackberries Juice of ½ lime Place all the ingredients in a blender and liquidise.  Serve immediately.

The way that you choose to eat after an apple fast is vitally important. If you break your fast the wrong way, all the benefits of eating only apples for two days will be lost. Having got rid of the junk, you don’t want to put any more in. The first two or three days after your apple fast you should eat only raw food – particularly fruit. Don’t eat too much, chew your food well and eat slowly. This is good advice for anyone at any time. Putting too much of even the very best food into your system will lower your energy, because so much of your energy goes into digesting and assimilating the excess food and eliminating the wastes which are byproducts of metabolizing it. Don’t eat when you are not hungry, and stop as soon as you feel full. remarkably raw Raw foods have a remarkable ability to rebalance and restore the entire body. At the same time, a high-raw diet provides a full complement of essential vitamins, minerals and amino acids in an easily assimilable form. This means that, unlike a crash diet, which depletes your body of the nutrients it needs and leaves you tired and irritable, an apple fast followed by a few days on raw fruits and vegetables will give you lots of energy. For the first three days you will do best to eat something like this: breakfast Live Muesli or Energy Shake (see Go For It) midmorning A glass of fresh vegetable or fruit juice, or a cup of herb tea. Avoid coffee, tea, alcohol and soft drinks. lunch For an appetizer have slices of fresh fruit such as apple, mango or a slice of melon. Follow with a large raw salad. dinner Begin with a freshly-squeezed raw vegetable juice cocktail, or half a grapefruit. For a main course have another big raw salad with fresh fruit for desert. On the fourth day you can begin to add a little more cooked food, such as homemade lentil soup with a slice of wholemeal bread with a salad for lunch, or a piece of fresh fish or chicken with a salad for dinner. Each of us is different, so it’s important to listen to your body’s needs. Be sure to eat enough at each meal, but don’t stuff yourself. If you get hungry between meals have a piece of fresh fruit or some sunflower seeds. This is not a starvation diet. There is no need to cheat. After your detox and a few days on raw foods you will most likely want to keep that wonderful feeling of clean and fresh vitality. To do this you need to cut out the rubbish that you have been taking in such as convenience foods and highly processed foods, including breakfast cereals, bread made from refined flour, white pasta, white sugar and all the ‘goodies’ made from it. Choose organic tea or coffee to avoid taking in any more chemicals and pesticides than absolutely necessary. Drink no more than a cup or two a day. Don’t drink too much alcohol - have only a glass (or occasionally two at the most) of good wine with a meal once a day. And remember to drink plenty of spring water. Instead, take in foods which support the proper functioning of your body’s natural elimination processes, and remember not to overload your system in the morning when your liver is working hard. Go for eating 50-75 percent of your foods raw. Eat well on natural foods, such as fresh fruits and vegetables, pulses and nuts, with smaller quantities of steamed or wok fried fish, game and poultry. If this sounds boring, think again. sprout magic An excellent way to cram your meals with goodness is to sprout your own seeds (sometimes called bean sprouts). Seeds and grains are latent powerhouses of nutritional goodness and life energy. Add water to germinate them, let them grow for a few days in your kitchen and you will harvest delicious, inexpensive fresh foods of quite phenomenal health-enhancing value. The vitamin content of seeds increases dramatically when they germinate. The vitamin C content in soya beans multiplies five times within three days of germination - a mere tablespoon of soybean sprouts contains half the recommended daily adult requirements of this vitamin. The vitamin B2 in an oat grain rises by 1300 percent almost as soon as the seed sprouts, and by the time tiny leaves have formed it has risen by 2000 percent. Some sprouted seeds and grains are believed to have anticancer properties, which is why they form an important part of the natural methods of treating the disease. Another attractive thing about sprouts is their price. The basic seeds and grains are cheap and readily available in supermarkets and health food stores - chickpeas, brown lentils, mung beans, wheat grains and so forth. And since you sprout them yourself with nothing but clean water, they become an easily accessible source of organically grown fresh vegetables, even for city dwellers. dessert desert? no way Many people think that eating healthily means giving up all the things they like, such as sweet things and desserts. This is not true; I've put a couple of ideas in Go For It to start you off. But before you reach for the biscuits, there are a few things that it’s wise to know about sugar. Most people make the mistake of thinking that sugar gives them energy. True, sugar is high in calories, but these are largely empty. The energy jolt you feel after eating a bar of chocolate comes from the sugar flooding your bloodstream, which triggers the release of insulin. It is the job of insulin to keep things in balance, so it encourages the sugar not to be burned as energy, but rather to be stored as fat, thus reducing the level of your blood sugar. So, quick as a flash, your energy vanishes. Unfortunately, frequent sugar-eaters’ bodies tend to overreact and lower the blood sugar too much. This is why the familiar (and very short-lived) lift in mood and energy which comes from eating something sugary is soon followed by a depressive slump which can send you reaching for more sugar in a vicious cycle of fatigue and the effort to combat it. To avoid this high-low reaction and up-and-down cycle, steer clear of all refined carbohydrates – from sugar to white flour – and anything made from them. Instead choose complex carbohydrates, such as fruit, vegetables and wholemeal breads and cereals which release just the right kind of energy into your bloodstream slowly, bringing you sustained energy and enormous staying power. Eating sugar also robs your body of chromium, an important mineral which helps protect against chronic low blood-sugar and fatigue. Studies show that chromium deficiencies are common in Britain and the United States, in part because we eat so much refined sugar, and in part as a result of agricultural practices which have depleted our soils of the mineral. Eat raw fruits and vegetables that have been grown organically and you will be replacing all sorts of minerals lost through a diet of convenience foods. potassium power Potassium is another important mineral for keeping your body’s elimination processes working properly day to day. One of its jobs is to look after the activity of your nerves and muscles, and when too little of it is available you can become lethargic, weary and weak. It plays an important part in ensuring that your cells receive the oxygen and nutrients they need, and that their wastes are properly eliminated. Potassium is easily lost from your body. This means you need a fresh supply through your foods every day. Two factors contribute to potassium deficiency. First, potassium and sodium are antagonists which should balance each other in your body. Thanks to all the salt added to convenience foods and used at the table to season foods, many people eat a high-sodium diet. Then sodium gets the upper hand, potassium levels drop and you can end up chronically fatigued. Low potassium levels also result from our Western tendency to eat too few fresh fruits and vegetables, which are high in potassium. The best way to take in potassium is to take in lots of fresh fruits and vegetables, their juices and homemade vegetable soups. Also, stop seasoning your food with too much salt. There is plenty of natural sodium in wholesome foods without adding more. Three weeks of eating like this can dramatically heighten your energy levels and increase your over-all feeling of health.

Herbs are hardy beasts. Like street kids who grow up in tough surroundings, these plants are survivors. Most have had to withstand harsh weather and little nourishment from the soil. This helps clear out the weaklings, making their genetic strains stronger. Their strength has also led them to develop an array of potent plant powers—phytochemicals: flavonoids and saponins, tannins and phytosterols. HEALING FOR YOU These plant chemicals, which play a beneficial role in the developing herb, also bring us health when we use them. Take bitters, for instance. You find them in herbs like dandelion, mugwort, gentian, horehound, burdock, and yellow dock. Botanists believe bitter elements probably help protect the plant from being eaten in the wild. Bitter herbs are wonderful for improving digestion in our bodies. They help heal the lining of the gut, improve the way digestive enzymes, juices and hormones flow, and stimulate the flow of bile. Bitter herbs seem to validate that old saying that the worse something tastes, the better it is for you. MIND BENDERS Alkaloids—plant chemicals which botanists tell us help regulate plant growth, while discouraging damage from predators—can exert powerful effects on our minds when we use them. Coffee is full of alkaloids. So are opium, black tea, cocoa, and tobacco. All of these plants are considered sacred by our ancestors, going back thousands of years. Many immune-enhancing plants, so useful in protecting from illness and clearing infection, are also rich in alkaloid compounds. Take echinacea and goldenseal, which I have used for half a century to heal my family when they were threatened with infection of any kind. Meanwhile, gums and resins such as myrrh, pine, and the Ayurvedic remedy guggul, taken from branches and woods, carry the life blood of a tree or shrub. They transport nutrients to wherever the plant needs them. Many of these plants, including the wonderful guggul, can be used to enhance our own circulation and even to rebalance good and bad cholesterol. EAT YOUR COLOR The brilliant colors of flowers, stems, leaves and fruits are not just beautiful to look at. They are rich in flavonoids—phytochemicals responsible for vivid yellows and oranges and reds, that attract bees and other insects for pollination. Such glorious living hues also attract animals. Then the beasts who eat these plants unwittingly act as carriers for their seeds. Colorful flavonoids bring to us humans great anti-aging benefits. They are powerful antioxidants against free-radical damage—even more powerful than the well-recognised Vitamins A, C, E and the minerals selenium and zinc. Plants rich in flavonoids help protect us from degeneration, they strengthen our blood vessels and the collagen in our skin, they guard our cells from oxidation destruction, they calm inflammation, and help keep the body free of water retention. Some flavonoids can even help clear muscle spasm. SUPERB SAPONINS The saponins which you find in roots and leaves lather like soap. Some are useful expectorants for coughs. Others help us regulate our hormones or counteract stress. Meanwhile, the essential oils of herbs, found in leaves and flowers, fruits and barks, help plants like mint, bergamot, lavender and ginger attract pollination thanks to their signature fragrances. And they protect these plants from disease thanks to their anti-microbial actions. In our lives, some essential oils make it possible for us to create beautiful perfumes and incense. Others have antiseptic actions, others improve digestion, stimulate circulation, improve the look and texture of skin and do a hundred other good deeds. The anthraquinones, found in the roots and leaves of herbs like yellow dock, protect plants from fungal and bacterial destruction. For us, plants rich in these yellow phyto-chemicals can help stimulate bile production, boost a sluggish liver, and improve digestion. It is fascinating to become familiar with the actions of phytochemicals. The more you learn about them, the more you realize just how all-encompassing herbal healing can be.

2500 years ago Hippocrates, the father of medicine, pointed out that “All diseases are crises of purification—toxic elimination.”  The entire basis of natural medicine is based on his declaration. If Hippocrates knew the massive onslaught of toxicity that we face today, he would have turned over in his grave.  I don’t think he could have imagined it in his worst nightmare.  100,000 new chemicals In the last 80 years, more than 100,000 new chemicals have turned up in our environment. More than 95% of these have never even been tested. 4000 of them have been added to our foods.  The average child is exposed to 3.5 ounces of these chemicals every day of its life. These dangerous substances are taken into our own bodies as well, in even greater amounts. The average adult now carries more than 700 times the levels of toxic chemicals, heavy metals and pollutants than our grandparents were exposed to. Where do they come from?  From the manufactured fast foods and packaged convenience foods we buy in our supermarkets.  From herbicides and pesticides sprayed on our foods. From (PCBs), aromatic hydrocarbons and even flame retardants in the clothes we buy, as well as hundreds of other sources.   These toxic chemicals do not degrade.  They accumulate in the environment and pollute the food chain, undermining human health to a degree that has never before been seen.  Yet we keep eating manufactured foods, and we keep giving them to our children.  Then we wonder why we become ill. Too often we turn to conventional medicine which tells us we should take powerful pharmaceutical drugs that can only suppress symptoms temporarily while polluting our bodies with yet more toxicity.  Is there a possible end to all of this?  Are we able to protect ourselves and our children? Can We Protect Ourselves It’s not easy but the answer is yes.  We can. If we are serious about clearing all this toxicity from our bodies and restoring health to ourselves. bringing this about can be faster than you may ever have imagined.  We need to make changes in what we eat.  It starts with a return to REAL foods—foods grown on healthy soils.  If you have a garden, start planting organic vegetables and fruits.  If you live in an apartment, start growing sprouted seeds and grains in jars in your kitchen window.  Then search for a source of organic vegetables and fruits near you and clear your cupboards of manufactured foods altogether.  Next, eat half of your foods raw, and make sure they are organically grown.  The protein foods you buy should come from animals that have been naturally farmed—eggs from free-range, organic chickens, and meats from healthy animals that have been grazed on green grass.  If you eat fish, make sure they are wild. Never eat the farmed fish. They have been raised on waste products you do not want to take into your body.  Educate your friends, your children to question every advertisement they see on television.  People are smart if you give them a chance. All they need is a little encouragement to voice their opinion about what is true and what is fraudulent.  And if you Start now, in three months’ time the difference in your health will astound you.

When World War I ended, manufacturers of chemical weapons did not know what to do with their company’s deadly products. A few inventive scientists—mostly in Germany—came up with the bright idea that these killer chemicals could be used on food crops. After all, since they killed enemies in wartime, surely they could be used to wipe out insects, fungi and other pests on farm crops. Who knows, they might even serve as fertilizers for farmers. CHEMICAL FARMING IS BORN They discovered that a mixture of nitrogen, phosphorus and potassium (NPK) would grow big yield crops of good-looking vegetables, grains, legumes and fruits. But little interest was taken in their discoveries until years later, at the end of World War II. At that time, most foods were still grown pretty much as they had always been—by farmers who manured, mulched, and rotated their crops to keep soils rich and in good condition. To put it another way, most food was grown organically, although nobody had even coined the word by then. By the time World War II ended, chemical conglomerates involved in the manufacture of phosphates and nitrates as war materiel found themselves stuck with huge stockpiles. So they went looking for new markets. Aware of the early research into chemical fertilizing, they began to sell them artificial NPK fertilizers at costs low enough to make it all look very attractive. DECEPTIONS BEGIN These purveyors of chemicals spread the false belief that NPK is all you need to grow healthy crops. However, there were unfortunately two very important facts which chemical hawkers left out. Probably they did not even know. (Or perhaps it was not so good for their profit margins to know.) The first is that, although plants grow big on artificial fertilizers, they do not grow resistant to disease. The second is that the health of human beings eating plants grown this way can be seriously undermined. Plants grown only on NPK are deprived of essential minerals and other micro-substances which they need to synthesize natural complexes in roots and leaves that ward off attack by insects, weeds and animals. SOIL LIFE DESTROYED So before long, the new artificially fertilized vegetables and fruits began to develop these diseases. Chemical hawkers were quick to the rescue. The answer to this problem, they told us, was to be found in using MORE chemicals. This is when pesticides, herbicides, nemacides and fungicides came into being, providing chemical companies with yet another exciting business opportunity—especially since the longer you fertilize chemically, the more depleted in organic matter all soils become and the less they contain of the minerals and trace elements needed to synthesize natural protective complexes during growth, so the more pesticides you need. As time went on, more and more pesticides including other even nastier chemicals were sold. Before long, another important fact began to raise its ugly head. It was this: like plants, human beings need a lot more than nitrogen, potassium and phosphorus from the foods they eat to maintain their own health. MINERALS VANISHED Your body cannot make minerals. It has to take them in, in a good balance, from the foods you eat. In addition to nitrogen, potassium and phosphorus, your body requires magnesium, manganese and calcium, selenium, zinc, copper, iodine, boron, molybdenum, vanadium and other trace elements, some as yet undiscovered, to stay healthy. These elements can only come from the foods you eat. This they do, so long as the foods you eat are grown organically in healthy, traditionally fertilized soils. But they are completely missing and unbalanced in the foods we buy today, thanks to our legacy of chemical farming. The organic matter in healthy soil is Nature's factory for biological activity. It is built up as a result of the breakdown of vegetable and animal matter by the soil's natural ‘residents’—worms, bacteria and other useful micro-organisms. The presence of these creatures in the right quantity and type gives rise to physical, chemical and biological properties that create fertility in our soils and make plants grown on them highly resistant to disease. When it comes to human health they do a lot more. GIFT FROM MINERALS The minerals and trace elements you need to trigger your metabolic processes, on which health and leanness depend, have to be in an organic form—this means they have to be taken from living things such as plant or animal foods. You cannot eat nails—inorganic iron—and expect to protect yourself from anaemia, or chew sand—inorganic silica—and be sure to get enough silica, the trace element to help keep your nails and hair strong and beautiful and protect your bones from osteoporosis. It’s the organic matter in soils which enables plants grown on them to transform inorganic iron and silica into the organic form, which is taken up by the vegetables and fruits, grains and legumes which we then eat, making these nutrients available to our bodies. Destroy the soil's organic matter through chemical farming, and inexorably you destroy the health of people and animals living on foods grown on it. Organic methods of farming also help protect against significant distortions in mineral balances—an increase in one or more mineral elements which can alter the availability of others. This can also undermine your health. No such protection is available when your foods have been chemically grown. STRUGGLING TO COPE Your body has a remarkable ability to compensate for a mineral or trace element missing from your food. But, after years of our eating nutritionally-depleted foods, multiple deficiencies are virtually ubiquitous. According to large scale studies, these days almost none of us get the minerals we need to ensure that our metabolic processes work adequately—processes on which health, leanness, and the immune system depend. And the deficiencies we have developed from this, as well as the metabolic distortions that come in their wake, cannot easily be corrected. Popping the latest multi-mineral tablet from your corner pharmacy or health-food store won't do it, by the way. NATURE’S OWN Nutrients in foods exist in complex synergy and affect each other. They also interact and work together in your body. A balance of bio-available minerals and trace elements in fresh, organic foods is infinitely more complex than vitamin fanatics would have us believe. To restore balance once it has been disturbed, you need to return to good wholesome food—supplemented with extra green plants such as kelp, spirulina, chlorella, barley grass or alfalfa. However, this is a slow process taking months and even years. OSTRICHES EVERYWHERE Our indiscriminate use of chemical pesticides, herbicides, insecticides and other chemicals has quite literally poisoned the land we live in, and fostered degenerative diseases throughout the world. It was Rachel Carson, author of Silent Spring, who, back in 1947, warned that this would happen. At the time, she was viciously attacked for her brilliant book. Chemical interests did everything in their power to discredit what she wrote. Now, more than half a century later, her prophetic words have turned out to be terrifyingly accurate. Since Silent Spring, many laws have been passed and many official agencies have been set up throughout the world designed to regulate the kind and quantity of chemicals used on the land. They vary greatly in their approach and powers from one country to another. Sadly, they all have one thing in common: an inability to stop or significantly alter the ubiquitous poisoning of lands, people, animals and the earth itself. So the poisoning of our air, land and water continues. In most countries it grows worse year by year. Like ostriches, we often bury our heads in the sand, hoping that what we don't see won't hurt us. Meanwhile, each year, billions of gallons of chemicals are sprayed onto crops. In the US alone, billions of pounds of pesticides are spread over the soils including herbicides, chemical fertilizers, rodentocides, and other chemical contaminants. GO ORGANIC Even better... grow as many of your own fruits and vegetables in the garden, in the windowsill of your kitchen, or anywhere you can find good soil that has not been chemically treated. Organic growing will help protect you from significant distortions in mineral balance. Conventionally grown fruits and vegetables are sprayed with pesticides—petrochemically derived compounds which behave like low-dose synthetic oestrogens in the body. Many are also treated with fungicides or wax. Each one of these chemicals contributes to the toxic overload which ages your body rapidly, putting pressure on your liver and encouraging free radical damage. When it comes to maintaining good insulin balance, you do not want this to happen. A stressed liver has trouble managing glucose and controls insulin poorly. Shop as often as you can in stores which offer organic produce and non-GMO foods. Not only do organic vegetables taste better, the organic matter in healthy soil is nature’s factory for biological activity that, when you eat them fresh, is communicated to you. Organic vegetables supply us with an excellent balance of minerals, trace elements, and vitamins. The organic matter in soil is built up as a result of the break-down of vegetable and animal matter by its natural residents - worms, bacteria and other micro-organisms. The presence of these creatures in the right quantity and type, which you never find in factory farming, gives rise to physical, chemical and biological properties which create fertility in our soils and make plants grown on them highly resistant to disease. This resistance to illness and degeneration is then passed on to us when we eat the foods.

Your body thrives on sleep. It is while you are peacefully slumbering that your body is busily repairing the damage the day has done. Your body’s cells including your skin regenerate and rejuvenate themselves during sleep. When you haven’t had enough sleep your face lets you know about it as soon as you look in the mirror next morning—dull eyes, dull lips and a dull complexion. Deep, regular sleep can do more to enhance your wellbeing as well as your good looks than the most expensive creams and potions on the market. NO SLEEPING PILLS There are no hard and fast rules about how much sleep you should get. Some people need a full eight hours. Others thrive on six. The better your diet—the higher it is in fresh fruits, vegetables and unprocessed foods—and the more exercise you get daily, the less time you are likely to need for sleep. What matters most is the quality of your sleep. Sleeping deeply does not mean drugging yourself into oblivion. In Britain alone 50 million prescriptions are written for sleeping pills each year. These drugs taken regularly can bring about dementia Alzheimer’s, depression and mental disorders. They also suppress vital rapid-eye-movement or REM phases of sleep. This produces psychological repression. Herbs offer a far safer alternative to drugs without having to pay the pipe with side effects or morning ‘hangovers’. There are three medically recognised types of insomnia—transient, acute and chronic. Transient insomnia lasts from a few days to a few weeks. It is usually linked to something specific—a worrying event or an illness. In acute insomnia your body has learned poor sleep patterns over a month or more and just keeps repeating them over and over again. Both these types of insomnia can be greatly helped by herbs. Chronic insomnia—when it has lasted more than six months—needs more help than short-term remedies can supply. The underlying reason for your inability to slumber peacefully—be it physical or emotional—needs to be identified and addressed. NATURE’S BOUNTY The drug valium takes its name from a plant: Valerian Valeriana officinalis was the primary herbal sedative used on both sides of the Atlantic before the advent of barbiturate sleeping pills. It is a safe and well-tested herbal remedy with a smell like dirty old socks. But don’t let that put you off since valerian is a powerful herb for inducing safe sleep. You can take valerian in a couple of ways. I like the tincture best—10 to 20 drops in a little water before bedtime or in the middle of the night when you awaken. Alternatively you can take a couple of capsules of the dried root. Valerian in lower doses is equally useful when your nerves feel ‘shot’, even during the day. It has the remarkable ability to enhance your ability to deal with stress and bring you stamina while it calms. Occasionally, and only to a very few people, valerian will cause drousiness in the morning. If this happens to you lower the dose or try a different herb. SIGN OF THE CROSS Passionflower Passiflora incarnata is a climbing plant with extraordinarily beautiful flowers. It has a blissful sedative effect on the body. Passionflower is one of the world’s most useful plants if you wrestle with nervous tension. It can be particularly helpful to women around the time of menopause. Not as strong as valerian in its actions, passiflora is more calming than sedating. As such it is a great alternative to tranquillising drugs. But it is a personal favourite for sleep. I even like the taste. Use 10-20 drops of the tincture in water or take two capsules of the dried extract up to four times a day when you need it. As an anti-stress herb many people like to take passion flower throughout the day in small doses to calm nerves and make everything easier. There is an excellent organic passion flower tea too. GLORIOUS POPPY The Latin name is Eschscholzia californica. California poppy has been used for thousands of years by Native Ameicans to calm anxiety, relieve pain and induce sleep. To assure optimal extraction of bioactive compounds, the plants need to be hand-harvested while in full flower then taken directly to the laboratory and extracted while still fresh and succulent. It’s best taken as a tincture. Researchers tellnus that this plant has anti-depressant properties, is an excellent gentle sedative, gentles pain, calm’s restlessness, counters insomnia, and helps establish equilibrium without any narcotic effect. It is my very favorite anti-stress plant. WELL KEPT SECRET You can use the flowers from the hop plant, Humulus lupulus, together with other remedies as a treatment for everything from indigestion to agitated nerves. Like valerian, hops has a pronounced sedative effect but it is a far milder remedy. Unlike valerian, hops smell sweet and you can use them without worrying about side-effects. You can take hops in the form of a tincture too. But by far the best way for sleep—particularly good for people who awaken in the middle of the night and have trouble going back to sleep—is to drink hops tea. Make it before you go to bed by steeping a handful of flowers for 10 minutes in hot water. Strain it and allow it to cool. Put the tea—sweetened with stevia if you like—by the side of your bed so you can drink it should you awaken in the night. It can also be a good idea to use a little pillow stuffed with dried hops blossoms. Put it under your neck when you go to bed or if ever you awaken at night. Traditional Medicinals make a gentle mixture of hops, catnip, chamomile and passion flower tea called Organic Night Night. FUNCTIONAL AND FUN TO MAKE Herb pillows are small cushions filled with fragrant, sleep-inducing herbs, that you can tuck under your normal pillow or keep near you while you sleep. Once you have stuffed your pillow don’t sew it up too tightly so you can replace the herbs as as often as you wish. If you keep it inside another pillow case you will easily keep it clean. Herbs for relaxation include camomile, thyme, lavender, catmint and rosemary, but my favourite pillows include a high proportion of dried hops. A few drops of essential oil of camomile will help with sleeplessness, geranium will relive anxiety and lavender irritation. Sprinkling with a little orris root powder will help preserve the mixture. PERFECT BLISS Create a sleep sanctuary – somewhere you will enjoy going to rest and sleep. Don’t have a television in the room and as far as possible avoid noise and light disturbance. If you awaken in the night, don’t turn on the lights. Research has shown that 15 minutes of light in the night can affect levels of melatonin in the body and make it difficult to get back to sleep. A WORD TO THE WISE: Never drive, drink alcoholic beverages or engage in activities requiring mental alertness while taking calming herbal products. Consult a healthcare provider prior to using any herb or plant if you are pregnant, breastfeeding, taking barbiturates, sedative drugs or other medications. TINCTURE OF VALERIAN Eclectic Institute Organic Valerian Fresh, Organic Valerian (Valeriana officinalis) root. Organic grape alcohol content: 45%. Fresh Herb Strength: 1:1. Buy Eclectic Institute Organic Valerian ORGANIC VALERIAN CAPSULES Eclectic Institute, Valerian, Rhizome & Roots Harvested Fresh & Flash Frozen for Optimal Quality Freeze-Dried for Ultimate Potency Buy Eclectic Institute, Valerian, Rhizome & Roots PASSION FLOWER TINCTURE Eclectic Institute, Passion Flower Organic Fresh, ORGANIC Passion Flower (Passiflora spp.) flower and leaf. ORGANIC alcohol content: 30% Filtered water. Fresh Herb Strength: 1.1 Buy Eclectic Institute, Passion Flower Organic PASSION FLOWER ORGANIC CAPSULES Eclectic Institute, Passion Flower 100% fresh freeze-dried ingredients, fresh freeze-drying maintains the biologically active constituents for highest potency and action. Buy Eclectic Institute, Passion Flower PASSION FLOWER TEA ORGANIC Gaia Herbs, Sleep & Relax, RapidRelief Herbal Tea Conditions that come rapidly can go rapidly when you give your body the right support. Gaia Herbs' RapidRelief products deliver results fast so you can get back to living life. Buy Gaia Herbs, Sleep & Relax, RapidRelief Herbal Tea NIGHT TEA ORGANIC Traditional Medicinals, Organic Nighty Night The use of passionflower, hops and chamomile for restlessness and mild sleeping difficulties is supported by clinical data and by traditional use. Buy Traditional Medicinals, Organic Nighty Night

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.