Valuable Nutritional Advice :78 FoolProof Tips to Improve Your health - and more

We view your body as an ecosystem of interdependently functioning organs - physical, emotional, energetic - that work with imbalances. We look at indications as to why your body is reacting the way it does. We do not deal in symptoms but underlying reasons. 

We view as a priority: the compensation for deficiencies you may have, the stimulation of those internal key processes that you may need, and addressing any dys-regulation of your extra-cellular matrix (the milieu, in pleomorphism).

We view your body as:

  • an energetically open system that is brilliantly capable of self repair
  • an information and storage system effecting all cells and the nervous system
  • often dealing brilliantly with man-made factors that can have a negative effect, reducing the matrix’s self-regulation ability due to:
  1. chemicals, toxins and accidents
  2. e-smog / physical environment toxins / geopathic stress
  3. lifestyle and diet deficiencies
  4. psychological / emotional shocks, unresolved conflicts and disturbances

“If I could live my life over again, I would devote it to proving that germs seek their natural habitat - diseased tissue - rather than being the cause of the diseased tissue; eg. mosquitoes seek stagnant water, but do not cause the water to
become stagnant”
Dr. Rudolph Virchow (Father of Pathology)

Did you know?

  • red blood cells turn over every 100 days or so
  • skin cells slough off every 7 days
  • GI cells replaced themselves every 5 days
  • fatty tissue cells replace themselves every 3 weeks
  • 600 billion cells die and replace themselves daily

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78 Foolproof Tips Towards high energy, clarity and vitality!

PART ONE: Suggestions / Support for Your Organs
PART TWO: Choosing Certain Foods Over Others
PART THREE: Bad Acts - Foods to Walk Away From
PART FOUR: Detoxifying and Support - a Little Cleaning Up and Hand-Holding
PART FIVE: Addictions
PART SIX: Re-mineralizing
PART SEVEN: Vitamins
PART EIGHT: Oils and Fats
PART TEN: Pain Reduction

by Merrie Bakker, BA MArch, Nutrition Coach and Live Blood Analyst ~ Use All Information contained at this site at Your Own Risk and for educational purposes only

PART ONE: Suggestions and Support for Your Organs

1. Your liver, a miraculous filtering device, is a serious workhorse and home to many subtle and essential chemical and metabolic reactions! Your liver must be thriving to help keep all the ongoing critical systems calibrated just right for your body. Your liver also serves as a storage facility for certain nutrients and at the same time a perfect place to keep toxins stored out of harms way! The least inexpensive method of supporting and cleansing your liver is with the classic castor oil packs - a wise article for everyone to read, not merely for people with liver challenges at bottom of home page here at and read what you need in order to do these ~ wool unprinted, unbleached flannel, organic castor oil, some plastic bags, an old beach towel, a hot water bottle, etc).

2. If you have been exposed to anti-biotics then your liver and intestinal tract will need to be healed from the anti-biotics’ harmful after-effects. The easiest way for the liver is by taking  Alpha Lipoic Acid (ALA). ALA is a miracle supplement that supports virtually all tissue, including that of the liver and is a very effective anti-inflammatory and is an incredible anti-oxidant. Read about this at “Liver Disease: The Shameful Culmination Of Allopathic Therapy” - a wonderful little article about ALA ~ a wise article for everyone to read, not merely for people with liver challenges at bottom of home page here at undre the articles section. ALA is available at any quality health food / supplement store. ALA is worth stocking up on, too.
Simultaneously, your intestinal tract needs good new bacteria as the anti-biotics have left it without any - and having good bacteria onboard is vital for health. Try Natren's Triple Health - available in Vancouver at Whole Foods and in some better Health Food stores - no soy or non-diary varieties, please!) Always look to reintroduce at least the Acidopholus, Bifidus and Bulgaricus part of your zoo.

3. Liver cleanses such as the ones described by the famous Hulda Clarke and others found on the internet that require you to ingest a lot of Epsom salts, oils and lemon, etc, and this should only be done after a serious intestinal cleanse is thoroughly completed or else you may create more damage than good. If this is ignored then some of the the pathogens and other toxins which were stored out of harms way in the liver, may be released from the liver and then are quite likely going to find a new home somewhere downstream in the intestinal tract crevices (this organ is at least 27 feet long and needs our respect). All too often quickie liver cleanses or less than quality commercial liver cleanses, merely rearrange these toxins without adequate departure or worse still, will allow your toxins to lodge in the intestinal tract pockets and diverticulae - much like rearranging the chairs on the Titanic and you’ll actually, unwittingly, compromise your health.
So start your liver cleanse by doing a thorough Intestinal cleanse. There are a distinct few that are worth exploring ~ just go to the detox section further below. In the meantime, enjoy the hard work certain enzymes can do for you to lighten your toxic load in general and in your liver, specifically.
Take proteolitic or protease enzymes or bromelain between meals, on an empty stomach. (Sound strange? Give it a try anyway). This is very detoxifying yet gentle and your liver will thank you for the support and helping hand.

4. Your liver converts alcohol to acetaldehyde when you drink on an empty stomach, such as when we order a glass of wine or beer while we wait for dinner to be served in a restaurant. This shot of alcohol on an empty stomach interferes with many gastro-intestinal and liver processes later on in the meal. Alcohol is also pure sugar and exacerbates any blood sugar imbalances you may have (known or unknown) until
the proteins and fats from your meal land in your stomach and mitigate this sugar spike event.
When we sit down to a meal pre-started by an alcoholic drink, our stomachs are usually empty. Blood sugar can therefore be low and that half glass of wine or beer then packs a much stronger negative punch and causes a resultant, fast spike in blood sugar and the sure-to-follow insulin secretion and the meal hasn’t even begun! (I always munch on some nuts that I have in my car and purse, en route to a lunch or dinner out, when I might be having an alcoholic drink.)

5. A herbal blend of tea you can assemble for the liver - herbs that can be bought at a
reputable herbal apothecary or ordered online - would include milkthistle, licorice, barberry, burdock, dandelion root and fennel.

6. When you have severe hair loss, then a good amino acid to add in larger quantities to your diet for a while is L-lysine. It is an essential amino acid, playing a major role in the production of another amino acid called carnitine. It plays an important role in the formation of collagen, a substance important for your bones and connective tissues including skin, tendons, hair and your cartilage. When lysine becomes linked to sugar in processing such as the lysine in wheat found in pastries or foods that have been
caramelized with sugar that contain lysine, then the two become a difficult to digest interlocked combo.
(So the best way to avoid this mis-use of lysine is to avoid sugar.) Good sources of lysine are red meat, poultry, cod, sardines and eggs. If you are a vegetarian, then your lysine levels will be low and you will have to be very vigilant. Your best foods are: nuts, beans, lentils, spirulina, watercress, spinach, black caraway, black cumin, fennel, fenugreek seed, nutmeg, amaranth, quinoa and buckwheat. Eating lysine-rich foods also appear to be an effective agent for reduction and frequency of simplex herpes occurrences.
If herpes outbreaks are your challenge as well, then avoid the L-lysine opposing foods such as carob, raw chocolate, coconut, caffeine, dairy, gelatin, peanuts, walnuts, seeds, raisins, unprocessed wheat, unfermented soy protein isolate and oat products and all other foods with the amino acid arginine.

7. Glycine for prostate - information from a clinical trial conducted with 45 men diagnosed with prostatic hyperplasia (BPH) showed a dramatic reduction in symptoms in those men in the study who had been given 780 mg of glycine each day for two weeks, followed by 390 mg over the next two and a half months, combined with equal amounts of glutamic acid and alanine. You may want to see your alternative health practitioner to work with this information and to calibrate your diet and supplements.

8. Wilson’s Syndrome is a slight slowing of the metabolism due to a sluggish thyroid (see http:// and is characterized by a lowered body temperature and can be self-diagnosed by taking one’s temperature in a very specific manner (see Orthodox thyroid lab blood test results are often in the “normal” range even while one has Wilson’s Syndrome, so the tests your GP’s lab offers are not sensitive enough or else the interpretation of the result is too loose and therefore incorrect. In fact, quite a few people who don’t know
about Wilson’s Syndrome have it, may not even know it and don’t know what it feels like to be “normal”. (Not to be confused with Wilson’s Disease).
Thyroid function tests (TFT) are needed if your MD wants to get all the right information for you. These should include the test for thyroid-stimulating hormone (TSH), thyrotropin, thyroxine (T4), and triiodothyronine (T3). The latter two would include the circulating concentrations and free hormones. T3 is one of the two natural thyroid hormones, produced in target tissues outside of the thyroid gland from metabolism of T4. If you are presently on chemical thyroid replacement meds, have had your thyroid or part of it radiated or removed, (this obviously would need monitoring, too), then these tests are also the ones to ask for.
This persistent yet reversible slowing of the thyroid and metabolism can be brought on by severe stress (such as PTSD, depression, trauma), heavy medications and the weakening of some of the other organs of the endocrine system (adrenals and pancreas, for example). Wilson’s Syndrome, discovered by an MD, Dr. E. Denis Wilson, was never given any credibility by standard medicine. His book is “Wilson’s Syndrome”, published by Cornerstone Pub, ISBN-10: 0962987506 and ISBN-13: 9780962987502. Wilson’s is often corrected with a special and natural thyroid treatment that your naturopath can supervise but is not required for life.
Armour’s, kelp, herbs, thyroid supplementation and/or potassium iodide are all options to discuss with your alternative practitioner. (It is almost always better to use a natural thyroid extract because the synthetic, medically prescribed chemical versions usually require a lifetime commitment of replacement rather than leading to healing of the thyroid). You can always switch to the artificial pharmaceutical replacement when the more natural measures do not work for you. Not the other way around.
Virtually all of the chemical reactions that take place in our bodies are catalyzed by enzymes. When our body temperature is too low or too high, the enzymes in our body function less effectively. This causes a very wide variety of complaints and dysfunctions. In order to function optimally, our body must be at the exact optimal temperature - all of the time.
To check for yours, you need to take your temperature in a very particular way. So you take your body’s temperature before getting up, upon awakening - before sitting up or getting out of bed or sipping anything - take your oral temperature while remaining still and not moving about. (If you are a woman then don’t do this test while ovulating or while you have your period.)
Do this three days in a row and take your average.
If your temperature is 98.6F* or 37C* you are fine. Less is not so good. If it as much as one whole degree less, then steps need to be taken sooner than later, such as thorough reading at the web site: to give yourself an overview or to have live blood analysis done. Because most orthodox medical doctors don’t yet know about WTS, you will need to know your own information well and take it along.
If your oral morning (first thing before arising as explained above) temperature is below 98.6F* or 37C* by just a tad, then your very first supplement choice can be kelp pills. Including kelp in your diet as a food might work for a day or two, but no one does this continuously, daily - how much sushi can you eat? Kelp supplements are very inexpensive and easy to take - no planning required - and helps with overall pH and electrolytes.

9. The herb sage is singularly good for your brain and nervous system ~ a little memory booster, while warming and quickening the senses.” A test was done on a group of 44 adults between 18 and 37 years of age. The participants were given capsules containing sage oil or a placebo. Results showed that those who took the sage oil performed significantly better in memory tests. The herb inhibits acetylcholinesterase (AChE), which breaks down the neurotransmitter acetylcholine, which plays an important role in memory and which shows depleted levels in Alzheimer’s disease. Sage grows wild and is collected commercially from the wild as well and is available in all quality herbal stores and apothecaries in different forms and strengths (tinctures, dried herbs, oil, etc). Drinking it as a tea would not be enough to show therapeutic changes.

10. Primary hypothyroidism is hypothyroidism due to an actual malfunctioning thyroid gland and that IS picked up in standard medical blood tests (as opposed to under-functioning hypo-thyroid described in no. 8 above). This primary hypothyroidism is due to some form of permanent damage (see also a naturopath or an alternative health practitioner for a distinctly different second opinion, so you have a real choice). Since the purpose of the thyroid gland is many fold and includes releasing thyroid hormone into the bloodstream, poor functioning of the thyroid requires both T3 and T4 to be tested (as in no. 8 above). If not, as is often the case, then the more limited orthodox thyroid tests can come back normal or inconclusive while the doctor may conclude that, “Since your blood tests are normal, you’re fine.”

PART TWO: Choosing Certain Foods Over Others

11. Barley is a grain often overlooked by culinary trend setters. It is one of the grains with the greatest health benefits and has great flavour. Use barley as a cereal or in soups and stews, much like you use rice and noodles. It is high in both soluble and insoluble fibre - good food for the beneficial bacteria in the large intestine. Leaving the bran layers intact is actually called hulled barley. When the hulls are removed it is called pearl barley. The former is richer in fiber and contains more nutrients such as selenium, niacin, vitamin E, phytochemicals and lignans.

12. Buckwheat looks and tastes like a grain, but buckwheat is actually the seed of a broadleaf plant related to rhubarb. While it is not a true grain, it is used like one in cooking. Barley surpasses rice, wheat and corn on almost every measure of healthfulness including the fact that it is lower on the glycemic scale, (provoking less of a spike in blood sugar levels, a proven promoter of systemic inflammation). Hulled buckwheat kernels are called groats and are pale tan-to-green. The roasted buckwheat groats are known as kasha and are dark brown with a nutty flavor. Kasha is often steamed in a stock with onions, olive oil and fresh parsley. Buckwheat has been cultivated for at least 1,000 years in India, China, Korea and Japan in some form or another. In Japan it is often enjoyed in the form of buckwheat “soba” noodles, which I highly recommend.
Barley and soba noodles are available in all quality and speciality grocery stores (check to see that soy flour has not been added as a filler!).
Buckwheat has more protein than rice, wheat, millet, or corn and is high in the essential amino acids lysine and arginine, in which major cereal crops are deficient. And above all, buckwheat contains no gluten. This is a huge bonus for people with gluten sensitivity or celiac disease.

13. Make gradual changes to your food choices, rather than a severe shift in your diet at once... Move from white bread to really good quality whole wheat bread. Cobs Bread, (the fresh bread chain of outlets in Western Canada and expanding into the USA), has a great, healthy (non-soy flour) bread called Cape Seed bread. Move from white rice to spelt, quinoa and brown rice.
Shift from store bought potato chips to home made thin oven-baked potato wedges and then try this with organic, coloured potatoes (red and purple) that have been cut in thin wedges and sprinkled with a little olive oil and Tibetan salt and oven baked - yummy! Make a large batch to last a week and have on hand for when you are in a rush. Switch from just roasting potatoes to roasting with a range of root vegetables such as red and white onions, sweet potato, garlic cloves, turnips and yams and using flavoured oils to sprinkle on after the roasting.

14. Make gradual changes to your nut choices, rather than a severe shift in your snacks... Make your nuts work for you... Switch from peanuts to brazil nuts, hazelnuts and almonds for snacking. Change from commercial, salty, roasted nuts that come in little tin cans to raw, organic, nuts that are less fungus prone, less treated and less toxic and higher in minerals and good fats.
Get in the habit of soaking your nuts in advance to remove the enzyme inhibitors (mother nature’s way of protecting the nuts from vermin while they are growing) and then you can let them dry naturally in a very low oven of 113* or in a dehydrator or just on the counter. Brazil nuts need no soaking. Cashew nuts need soak only 2 hours and other nuts require a longer time.

15. Make gradual changes in favour of raw choices. In winter one can eat some raw food, too. Buy an Excaliber dehydrator and play around - make crackers with sesame seeds, spices and the pulp of your juicing. Make fruit crepes from over-ripe bananas that you might think of tossing out and mix with other good things.

16. Acidic versus basic foods ~ 0-7 is acidic and 7-14 is basic ~ 7 is considered neutral. Human blood has a very narrow alkaline pH of 7.35 - 7.55. Every other pH in our bodies (of our organs, tissue, fat, lymph, etc) has it’s own unique optimum pH and is in synergy to maintaining the blood’s pH in it’s narrow range. The foods we eat can alter the pH of our body’s tissues. For example, meat, grains and sugar acidifies the body’s tissues (not the blood), therefore lowering their pH, causing the resultant blood’s pH to rise slightly till some buffering occurs (such as minerals being removed from other areas such as from bones).
Acidic blood doesn’t exist. If blood is below a pH of 7 you’d be quite dead. So be basic - eat plenty of fruits and vegetables to balance your necessary intake of acidic-type foods and to reduce your risk of disrupting the subtle pH’s of your body tissues, organs, fluids such as saliva, urine and blood!

17. Many grains contain a protein called gluten which many people have difficulty digesting. The common variety of grains found in the baked goods in most bakeries and supermarkets, have had their DNA spliced and diced and altered for the last two hundred or more years so as to continue the challenge of increased production, larger harvests, rust repression and bacterial control and so on. Most baked goods are mixed with the less expensive soy flour (unfermented). You’d never think that’s what you were eating!

18. Beans and lentils are a high-protein food source (eg, kidney, black, navy, pinto, chickpeas, garbanzo beans, dried peas and lentils). They are all low in calories and high in complex carbohydrates, protein and dietary fiber (combined with grains such as barley or oats they approach being a complete protein - especially good for vegetarians). They rank low on the glycemic index, which means that they do not cause the pro-inflammatory, hunger-inducing spikes in blood sugar levels associated with refined grains.
They are versatile and can be used in salads, soups, puréed and served as dips or spreads (with other goodies hidden into them such as flax seed oil, garlic, tahini) or bought as highly nutritious flours for baking. They are a good source of potassium, folic acid and antioxidants. Lentils do not need pre-soaking - just rinse and boil them. Red lentils - twenty minutes; green lentils - 45 minutes; brown lentils - 60 minutes. Do not add salt (hopefully Tibetan if you do) until the last minute of cooking - try pairing with turmeric and ginger.

19. The larger the beans, the longer they need to soak and then the longer you soak beans, the faster they cook. Dried chickpeas, beans and whole dried peas need about eight hours of soaking (three times the amount of water to one portion of beans for cooking). They are best cooked like rice - bring them to a boil for a few minutes, cover and then let them sit for an hour at very low heat. They freeze well.
The gas we don’t want to live with as a side effect of eating beans, comes from the starches. Remove the white sudsy looking foam by skimming the surface of the soaking water and during cooking. Rinse again when you’re ready to cook. Your body adjusts to the gas from beans - no need to buy the popular chemical to soak up the gas in your gut! Yuk to that!

20. Garlic, raw, is very difficult to eat continuously and in such large amounts that it can have a therapeutic effect. Supplementation (Enzymatic Therapies is a good quality garlic supplement brand) is a good and easy manner to take in a helpful dose. It’s the allicin in garlic that is the active ingredient.
Cooking garlic affects the allicin and renders the garlic just a pleasant flavouring for food. Garlic causes some people to be sensitive, allergic, even foggy-brained. Raw garlic and garlic supplementation has antiseptic, purifying properties (antibacterial, antiviral and anti fungal).

21. The huge humble allium family keeps us healthy and are so necessary for vegans - onions, garlic, chives, leeks, shallots and scallions as they contain flavonoids that indirectly stimulate the production of glutathione (a very essential nutrient).

22. The açaí is a little berry from an Amazon palm tree. It is yummy tasting, with royal purple pigment, packed full of antioxidants, amino acids and essential fatty acids. You can find it in health food and gourmet stores but often it is sold in juice form, which eliminates a lot of the healthy benefits. Buy the juice to satisfy your curiosity and wait till you find the real deal - the raw fruit itself. Unsweetened pulp acai is okay, if it has not been heat-treated or pasteurized. The açaí berry gives the grape a run for its money for it’s concentration of antioxidants, anthocyanins, good fats, fiber, essential amino acid complex, trace minerals and phyto-sterols.
The fatty acid content in the açaí berry resembles that of olive oil and is rich in monounsaturated oleic acid. Oleic acid is important for a number of reasons. One is that it helps omega-3 fish oils penetrate the cell membrane and together they help make cell membranes more supple and strong, assuming that the acai berry was not heated in the processing. (By keeping your cell membrane supple, all your hormones, neurotransmitter and insulin receptors function more efficiently.)

23. If you want to drink quality milk, for protein reasons, for example (and there are many other good reasons), then find a cow-op and get Real Milk or raw milk or what was once known as “normal milk” even though it is no longer allowed to be sold and by law is considered a potentially toxic material. Consumers who were once lactose intolerant are sometimes not intolerant to raw milk because the required enzymes are in the milk itself. As well, the fat molecules in non-pasteurized milk have not been tortured by high heat and the proteins are not deformed.
The new BC Health Act (slipped through in April 2009) now considers raw milk - goat and cow - as a health hazard, no matter how well set up the dairy’s cleanliness protocols are. Dairies in Washington State, for example, have very stringent rules and the government regulations there allow the raw milk dairies to operate in relative peace (not completely...). In BC we cannot seem to get our legislative heads around this good substance (how did we once manage?!)....
There is a popular cow-op in Chilliwack that is growing by leaps and bounds. Knowing that the enzymes required for proper digestion of milk are still in the raw milk and have not been destroyed in the pasteurization process is very motivating for taking the extra effort to acquire this milk.
Or one can drive over the border into the USA from BC and take back 20kg. per person legally in your vehicle. Take a cooler with you. Places to purchase the milk are listed at
Canadian Federal rules (allowing you to drive some back from the USA into Canada for personal use, overrule the Provincial laws that don’t want you enjoying this milk (once you have cleared custom’s it may be a different set of rules...) but no one will stop you if you drive straight home.

24. Yoghurt may be tolerated by some lactose intolerant folks. This can only happen in quality yoghurt that has not been “putty-fied”. Mass produced and inexpensive yoghurt is often made thicker by adding filler, thickener and some citric acid to poor quality milk that has had dried old milk solids added. The fruits that are added in, may not be fruits. In most mass commercial yoghurts anything red may be beet juice and sugar or artificial sugar will also help camouflage the lack of quality. To stay popular with children the mass produced yoghurts also add more and more sugars To stay popular with adults the advertising on prime time TV shows all sorts of green things doing the mumbo in people’s tummies!.
Making quality yoghurt is easy to do at home and then you know exactly what you have!

PART THREE: Bad Acts - Foods to Walk Away From

25. Unfermented soy products are used, hidden, inserted into many readily available foods, whether disguised as a pretend wiener or a pseudo burger, or a soy yoghurt or as straight up tofu. The the bean itself, in it’s unfermented and unprocessed state, is a dubious food that can be an un-nutritional culprit of poor health when eaten more than sporadically. You may find that strange as so many health claims are made for soy foods and products. Quietly the FDA has allowed these claims and therefore they are allowed by Health Canada also, while unsubstantiated and actually scientifically refuted and proven false over the last 20 years).
You may remember that many health claims were made for margarine, too, while butter was scientifically proven to be bad for you. Where was the dairy lobby? The stronger the lobby, the greater the extent of the claim manipulation and advertising techniques and also the greater the extent of elbowing the competition (such as animal proteins). Where is the beef lobby?
“Follow the money” type research looks at where the sources of the pro-soy voices comes from and how smart the subtle lobby has been with our purchasing thoughts and values. Who was paid for the “research” and for publishing the advertising or the advertorial content of an article to convince the readers of the greatness of these soy products (even alternative and righteous seeming magazines are not all integrous)?
Even some naturopaths and nutritionists are caught up in this soy panacea madness. So take unfermented soy out of your diet. Vegans and vegetarians often react to negative soy information as they regret seeing one of their easier protein sources negatively described nor do they wish to feel conned by producers that they have put their faith / trust into.

26. Menopausal women have been sold on the benefits of the hormonal qualities of soy to help with hot flashes and emotions. What are the unmentioned trade-offs? Is it the placebo effect? The same results can be accomplished with some simple herbs, too. The following herbs have been traditionally used to reduce symptoms of menopause and to reduce fatigue, anxiety and to support the reproductive system - try a combination of sage leaf, blue vervain (not regular vervain), black cohosh root and/or vitex berry made into tea. These herbs can be bought at a herbal apothecary or ordered on-line from a herbal apothecary.

27. So a very important step is to read labels. Remove unfermented soy from your fridge and cupboards. Soy flour is unfermented soy (either GMO or not). Soy flour is used as filler in just about everything from animal / pet food to “Atkins low carb protein bars and most other ”health” bars, cheap chocolate, fake cheese and supplements and so much more. Unfermented soy is very hard on digestion, hormones, the thyroid, the nervous system and metabolism. Enormous amounts of research has backed this up - and enormous quantities of “research” funded by the soy lobby, refutes this fine work. We do not have the necessary enzymes in our bodies to break down the unfermented soy during digestion. Go to for a simple overview of the conundrums around unfermented soy at their SOY ALERT section and from there you will find other links. (There is a Dr. Chris Shaw in Vancouver, BC and he is one of the foremost researchers on this topic in the world and he doesn’t publish much in journals or peer-reviewed magazines. His unique work bears out this information, too, and so much more.) (For example, we see in good research that the myelin sheath that surrounds our nerves is affected by unfermented soy. It is the main ingredient in pasta, fillers and sauces. Sometimes soy has actually been added in to other products in order to make health claims. Go to a nice bakery and ask - just mention that you are allergic to soy and see what the ingredient card says. Ask at your local coffee shop for the ingredients to your morning donut or bun (even Starbucks) - read, read, read and ask, ask, ask.
Thyroid issues are also implicated with soy use - see for this, too). Nuts, eggs, diary, legumes and lentils are good replacements in your diet for unfermented soy.

28. Tempeh and miso paste are fermented soy products and fermentation removes the negative health conundrums and is fine to have in your diet.

29. We all know that MSG is a no-no. MSG is glutamic acid, mono sodium glutamate and has many names and is hidden in many foods - processed, in restaurants, etc. Did you know it is used in coffee roasting, too. I have even discovered it in organic coffee! If your cup of java gives you a headache, it may not be the caffeine.

30. Tofu is UNfermented soy (whether it is organic or GMO - makes little difference in the face of the bigger damage of it’s unfermented state becoming a food). Many years ago Asian people consumed their tofu in a fermented form and also in very small quantities alongside other proteins such as fish and meat. Typical Asian diets have a fraction of the soy compared to the North American diet (and a fraction of the negative side-effects, too). In a typical North American vegetarian’s day there is the possible morning soy latte or a soy yoghurt for breakfast and a sweet bun / breakfast replacement / pastry. Then the same items may be consumed again in the morning coffee break, followed by the bread and pasta at lunch (both made with a high percentage of unfermented soy flour added in. Then there is the pasta, yoghurt, fake meats, fake cheeses, sauces and soy ice cream of the evening meal - or all of these. Not your typical classic Asian meal of old.

31. Edamame - soybeans which are harvested before they start to harden and then parboiled, processed and/or frozen - are unfermented, obviously. There are a number of ways that people eat edamame without knowing it - processed inexpensively in sweets, sauces and savories, for example. Better to have a small square of good quality raw chocolate, organic nuts, a banana, or a quality granola bar, etc.

32. Research that suggests that one or two glasses of wine a day are good for you. This is an adventure in mis-information and needs to be scrutinized as to who paid for that research in order to “educate” us on the fermented grape and who disseminates this advertising that will sway you and I to improve someone else’s bottom line! There may be some benefit to having a small glass of red wine for the anti-oxidants and white wine if you have a particular malic acid deficiency, for example. Yet when you look at ALL health challenges together, then that glass of wine can also pose metabolism problems. The public is not served with the sweeping statements that modest wine use is good for you. Wine consumption, when promoted in advertising should be better explained. It is best drunk WITH food - not before a meal or on it’s own.
It’s important that the wine not create a sugar spike or insulin imbalance.

33. High Fructose Corn Syrup (HFCS) is made from corn, so it must be good, you may think? NOT. This form of sugar is even more lethal than regular sugar and is tucked into so many foods!. Watch this: then go to: Fructose, which is fruit sugar, is found naturally in all fruit. When it’s isolated, highly concentrated and used in the manufacturing of HFCS, it becomes a poison.
It’s also cheaper to manufacture than regular sugar. Therefore it is in almost everything possibly that is edible, especially pop! (This brings up the whole issue of aspartame and other ”sweeteners” that are poisons, too). Another under recognized HFCS issue is that it doesn’t trigger the brain to tell you that you’re full, so you keep on eating, leading to more blood sugar imbalances and insulin spikes and eventually an unhappy pancreas and liver and extra unwanted fat cells!

34. Eat root vegetables (potatoes, beets, carrots, sweet potatoes, turnips... etc) often but in small quantities. And this is why. The roots which are full of complex starches in the fall are similar to bears - they store nutrition to hibernate through the winter to survive. There are many dozens of different types of carbohydrates in food and they can be divided into the categories of: monosaccharide’s (glucose and fructose ), disaccharide’s ( lactose ) and complex carbohydrates. The monosaccharides and disaccharides are very easy to digest - we know them for giving us instant energy (honey, sugar, HFCS). The complex carbs are of two types: ‘soluble’ (starches found in grains, vegetables and roots) and ‘un-soluble’ (cellulose found mainly in vegetables and roots). The former requires large amounts of amylase enzymes. The latter relies on bacteria in the gut for breakdown. Because we tend to cook root vegetables the enzymes are destroyed (although grated raw carrots, yicama and celeriac root can taste great when added to a salad, for example). This asks more of the pancreas for supplying the needed digestive enzymes. So use roots judiciously.

35. Bananas we know contain natural sugars but also soluable fiber. A banana provides enough energy for a strenuous 40-minute workout. Bananas contain tryptophan, an amino acid (protein) that the body converts into serotonin, known to make you relax, improve your mood. The B6 in bananas regulates blood glucose levels for the sugars the banana contains and the other B’s are present, too (they are best as a happy family). High in iron, the banana can stimulate production of hemoglobin and helps with anemia. High in potassium and magnesium, yet low in salt, it helps with electrolytes. They have a natural antacid effect in the stomach and neutralizes over-acidity and reduces irritation by coating the lining of the stomach.
The B6, B12 they contain, as well as the potassium and magnesium found in them, can help the body recover from the effects of nicotine withdrawal. Compared to an apple, it has four times the protein, twice the carbohydrates, three times the phosphorus, five times the vitamin A and iron and twice the other vitamins and minerals mentioned above. So maybe “A banana a day keeps the doctor away!”

PART FOUR: Detoxifying - a Little Cleaning Up

36. The lymphatic system, our first and foremost toxin collection system, doesn’t have a pump (like a heart). Lymph moves through the lymph “arteries” only because we move. The best way to energize the lymphatic system is walking, gentle movement and trampolining. The herbs plantain, calendula and cleavers (made into a tea is easiest - add some mint for taste or an occasional piece of ginger root) are good for lymphatic drainage, too.

37. A fine cream, Lymphdiaral by Pascoe (called drainage cream), can be applied to compromised lymphatic areas and lymph nodes to gently, homeopathically, get things moving. (Avoid the copy-cat creams).

38. “Detox” by the European company -Heel (that’s the company name), is an effective, top-quality homeopathic drainage “tincture” (three little bottles in a narrow box) that can be added to your daily drinking water - subtle yet effective.

39. Essiac is a herbal mixture often associated with alternative cancer therapy and has been marketed in different forms and by different companies. It is also a strongly detoxifying set of herbs that were very successfully used by Renee Caisse decades ago in Ontario to save lives. Essiac consists of the following detoxifying herbs: burdock root, sheep’s sorrel, slippery elm and turkey rhubarb. Different manufacturers have tried to “improve” this grouping of herbs and for a number of reasons, that may not be an improvement at all. The Essiac that is of good quality and easiest to use, is a concentrate that is sold in an opaque deep green bottle that has Renee Caisse’s portrait on the label (in better heath food / supplement stores, only). Avoid the copy-cats - it should say “Original ESSIAC® from Essiac® Canada International”.

40. BIO-XY CLEANSE is a supplement (at better health food stores - in white plastic bottle with unattractive blue and white label) and contains a very easily metabolized form of magnesium and an activate-able oxygen and is beneficial for several reasons. The most important is to re-introduce magnesium into your body in an inexpensive and highly absorbable manner - unlike most regular magnesium supplements or cal/mag pills which may or may not be absorbed by your body at all, depending on their chemical form and make-up and what your stomach/digestion is up to. It takes many years to reach a serious magnesium deficiency and that masquerades as many other ailments with various symptoms, leading to many false allopathic diagnoses. Magnesium takes part in more of the bodies’ biochemistry than we can imagine. This supplementation can reduce kidney stones, sensitivity to pain, edema, muscle spasms, spastic bowel, chronic constipation, heart palpitations, fibromyalgia and polymyalgia. Magnesium can be altered by your body to replace or become calcium when really needed and when present - a true miracle mineral! Calcium / magnesium caplets or pills are not productive as either mineral, separately, requires a different chemical reaction for absorption - and as they are in the same pill without very specific instructions to create the optimum conditions for the one or the other. The popular cal/mag pills/caps/supplements are therefore not well absorbed, if at all... yet good for business.

41. The other good reason to use the above supplement, is to gently cleanse the entire intestinal tract - the small and the large intestine - those 28 feet. The magnesium (above), when taken in certain quantities and on an empty stomach aids with intestinal flushes. If you are sometimes constipated, then it can be taken to bowel tolerance for maintenance, too. When doing any sort of flush it’s a serious necessity to re-populate your gut with good bacteria and pro-biotics when the cleanse is completed - on also on a regular basis and as maintenance. Call me for details on how to do this easy cleanse in a pleasant way.

42. Parasites not only sit down at the table with you and absorb your nutrients - hence their name, but they also leave you with their by-products (waste) which are toxic and alter the terrain and increase pathogenicity - even if it is only a few. Unfortunately they multiply, so it’s best to kept them under control and eradicated. Hulda Clarke products (she’s the author of Cure for All Cancers, and other books, etc) are by my estimation the best on the market for parasites (I think her supplements are magnificent, not her research). You only need to order 3 items (I’d be happy to discuss quantities, method, details and timing):
These non-toxic supplements:
1. tincture (not pills) of green Black Walnut Hull (you may want to call me first before ordering). (Because we are all different this may require a bit of discussion.)
2. Cloves (must be fresh - not the cooking variety - most average store varieties have been irradiated) - caps
3. Wormwood (artemisia only) - caps
(4. and possibly Rascal by a different company)
These items can be drop-shipped from Toronto, quickly and effortlessly. Most orthodox parasite meds are harsh chemical therapies that can negatively effect your organs and are prescribed by specialists who take their recommendation from the lab tests/reports where your stool samples are evaluated after having sat around from days to weeks)... Sometimes the symptoms of parasites are similar to other symptoms.

43. Some assumptions circulate that circles under the eyes are due to parasites and/or candida and that is not factual. Some people feel that a stringent parasite cleanser is called for, often, as well as a regular candida buster diet. Parasites can be discovered by live blood analysis. It occurs less often than people think. Our bodies can deal with and remove parasites naturally most of the time.
Candida can be beneficial and non-beneficial and this depends on many factors that can also be seen with live blood analysis. Sometimes the wisdom from health articles (disguised advertising) can be damaging. It may be more effective and less harsh for your body to start with a simple, gentle bulking laxative with soothing and healing herbs so the colon can find it’s natural balance - very small amounts of psyllium husk (of the seed) powder (never the seed!), high quality bentonite clay, a tiny amount of senna, fenugreek, burdock, marshmallow root and slippery elm. After a few days or week of this process one can repopulate the intestinal tract VERY IMPORTANT - don't walk away now - with quality pro-biotics such as products by Natren or Bio-K ~ Bifidus, Bulgaricus and Albicans (even though there are many more beneficial strains).


PART FIVE: Addictions

44. Most of us have some form of addiction, but we only think of addictions in terms of drugs and debilitating behaviours. Take stock of all your addictions and list them carefully. There may be more than one. Even wheat can be an addiction (try not eating wheat, including fillers or crackers or sauces for 5 days)!  And coffee can be most difficult to set aside, as well!  (Most people use addictions to avoid their life’s problems. Some addictions are more subtle and leave a more subtle shadow over your existence. If you are wishing to remove an addiction, start with a minor one - just one - and commit to dealing with this one, only. Decrease the quantity you use by 25% for one month and then assess how difficult or maybe easy, it is. Also assess if there were any life problems or issues that were connected. Are these the very issues you are running from? Will this become more of a problem or less of a speed bump as the days go by? If this exercise was a success, just continue on with the next 25% off! Give yourself a huge applause and hug.
For example, if you drink 6 cups of coffee a day and choose to decrease this, then 25% less becomes 4 1/2 cups a day and then do this for a month. I’m sure that you can still function on 4 1/2 cups a day and you will not have smashing headaches. And this method also proves to you that you are in control and have discipline and strength and that positive outcomes are possible without enrolling with Betty Ford; and that you can keep your goals and be a winner. Enjoy the feeling of empowerment. What applies to coffee also holds for cocaine, cigarettes and wheat, sugar and alcohol.
If you CAN commit to the 25% decrease in your chosen food or drink or behaviour, then give yourself permission to indulge in the other 75% of your “addiction” while you still have it, so that at least it is experienced guilt free (guilt is also damaging). Guilt tends to riddle the actions we take and is a very acid emotion and toxic to the body and mind. Guilt sets us up for failure. If quitting cold turkey was an option that had worked in the past, then more then likely the items left on your addiction list would not be on the list now. And you are not alone!

45. Emotional Freedom Techniques (EFT) tapping - can be very effective and easy to learn. Group sessions abound in all cities in the world. A lot of the EFT work includes working with food, addictions and phobias - allergies and toxic foods and toxic eating behaviours. EFT is a phenomenal tool! Make your own positive words and phrases and learn a tapping routine that you can stick to for your 25% commitment to your self. Gain from what is called borrowed benefits from a group working with EFT.

46. Coaches and counsellors help you along in ways just right for you and holds you to be accountable and strong and work to get us around the potholes. One on one work and a commitment to be guided by a professional you trust, may be a method just right for you. Decreasing the acidic type of people you associate with can also be a less than easy addiction to eliminate. Some addictions are linked socially to substances and associations and some are linked chemically and some are ingrained with unconscious memories and anchors - get help, get Reiki, get a counsellor, go for EFT, find someone who does muscle testing to see what other substances or events are connected to this challenge that you may not have known about or what emotion is blocking you from being successful. Associate with people who are not threatened with seeing positive changes in you. This does not require radical social surgery - just a gentle stepping backwards from a monster towards the exit and clos

ing the door and turning the key - step by step - quietly (and no hanging out with support groups, where all the folks are in the same soup and re-anchor the problem).


PART SIX: Re-mineralizing

47. When your body becomes low in its supply of an electrolyte, a mineral, then other parts of our body will donate, causing some decrease in cell and enzyme function or breakdown, so that it can retrieve the needed electrolytes for a more important mission elsewhere. Maintaining a balanced pH is paramount for your body. Every function in our body is dependent upon an adequate supply of just the right minerals. By eating only organically grown produce, we can be confident that we are receiving more minerals, since the earth that commercially grown non-organic produce comes from is normally depleted of the good minerals and donate some of the worst metals (from herbicides, pesticides and fungicides).

48. Minerals have many essential functions and are required for buffering our bodies from acids and for initiating many chemical reactions. The better mineralized we are, the more productive our many thousands of automatic chemical reactions are that are taking place 24/7. Minerals are also involved in the making of enzymes. They are often co-factors. They are involved in the pH re-calibrating that is constantly on-going. You can eat enough of them for good maintenance but not to make a therapeutic difference. You can drink them! Juicing! (and save or freeze the pulp for soups or raw crackers. I boil organic celery, parsley and beet tops or other deep greens or onions and garlic and potatoes peelings (for potassium) into a big pot of water. I boil the hell out of the vegetables and discard them and then drink the broth (the enzymes and vitamins are destroyed in the boiling but the minerals remain). For some reason the broth tastes strange both very cold and really hot. Lukewarm is really quite nice and just right. Never use regular salt or meat broth cubes and ruin a good nutritious therapeutic drink. Drinking mineral rich vegetable broths is the most simple, inexpensive and natural means of improving your health. Re-balancing your minerals is critical and helps all parts of your body (tissue and organs, etc as well as saliva and urine).

49. A subtle alternative to anti-biotics, that I would highly recommend, is colloidal silver. Always have some around. Colloidal silver can be purchased and is rather pricey but not when compared to anti-biotics. It is also easy to make - equipment can be purchased from Sota (

50. Iron deficiency is more common amongst vegetarians than we think. We know we get it in our diet from meat, fish, poultry and to some extent eggs. To a lesser degree we can also take in iron by including lots of lentils, beans, leafy vegetables, chickpeas, black-eyed peas, molasses, dried apricots and the grain called teff. Iron in meat is more easily absorbed than iron in vegetables and so this mineral needs to be a focus when you are composing your vegetarian daily diet. Iron is most available to our bodies when chelated to amino acids - iron in this form is many times more bioavailable. Often the amino acid chosen for this purpose is the cheapest and most common amino acid, namely glycine, leading to “iron glycinate” when used in supplements. Any other form of iron supplementation is not effective - might as well suck on a rusty nail.

51. Potassium is needed to convert sugars and fat into their proper compounds so they can be useful. Your nervous system, skin and joints are particularly needy for potassium. If you have excess gas then you might have a potassium deficiency (or maybe parasites). I use the thick peelings from 2 - 3 medium sized ORGANIC potatoes and 3 cups of water which I bring to a boil and simmer for 15 minutes and then strain and toss the skins and then you have three servings of drinkable potassium-rich water - bland but pleasant and very beneficial.

52. Potassium is also in organic bananas - inexpensive and natural. One a day for a while and your on track. This may change the sodium / potassium balance at the cellular level and force some of the extra sodium out (shouldn’t be inside the cell). This could cause you to create some extra urine and decrease any adema you may have.

53. Calcium is essential, too. Never eat or drink dairy products just for the calcium in them alone - there are better ways to do this. If some bile is released from the gall bladder, during your digestion of your diary product, then the calcium in your milk has a better chance of being absorbed. Calcium requires bile for absorption and this bile naturally comes into the intestinal track with the digestion of fats. Skim milk, by itself, would not trigger any bile and therefore the calcium in the skim milk misses the opportunity to be absorbed by your intestines - what a waste. At least 2% milk is necessary to get bile to come out to play. This makes cheese a better calcium source than skim milk. Or you could drink a glass of skim milk accompanied with a piece of high quality organic chocolate (for the fats/oils). Ideally you would drink a glass of organic coconut milk or regular raw milk without a snack.

54. Guilt free snacking can be easy - raw organic chocolate (where the goodness hasn’t been removed through high heat as in all regular chocolate) such as a bar made by E3Live by Rawsta Flora Organics (no, don’t have shares in the company - just awe).

55. Organic sodium is needed to help utilize oxygen throughout your body and to repair tissue, joints and is an integral part of the digestive system, too - hydrochloric acid, saliva, etc. Don’t expect the sodium that your body requires to come from regular table salt. The two parts of the salt molecule - sodium and chloride - are held together by tight ionic bonds which digestion has difficulty separating. You need both but separately. Table salt has been subjected to extremely high heat in the cleansing and refining process, making these bonds very tight. Regular salts have added strange bed-fellows to allow flow and reduce clumping, such as minute amounts (allowable amounts by FDA standards and we copy these standards in Canada) of arsenic! (Unrefined tibetan or sea salt is 97.5% sodium chloride and 2.5% consisting of some 50+ other necessary trace minerals. Refined salt is also 97.5% sodium chloride, but the other 2.5% consists of chemical additives.)
Sodium that our bodies can use with loose co-valent bonds, other than what we add to our food is the sodium in fruits and vegetables. These become the main sources in our diets that provide helpful sodium when people take salt out of their diets due to doctors' orders for hypertension. Unfortunately, you can't rely on fruits and vegetables any more for your trace minerals: they just don't contain them. Even organic fruits and vegetables are largely deficient, unless the grower goes to the extra expense of remineralizing the soil, often.

Organic sodium intake to the rescue! We are all, collectively, very sodium deficient! Bless those Tibetan salt miners (se above). Sodium that can be used for adding to food would be salt that has not been heat-treated - but check first - go to the web site of the company that your are buying from and don’t take a salesperson’s word for it.

You will find that almost all salts have been treated to very high temperatures including the Dead sea salts and fancy and expensive European coastal sea salts. If the website or packaging doesn't say that the salt has NOT been heated, I'd be suspicious...
The kind I trust is Himalayan salt - in the form of those big pink/orange balls of salt that have little holes drilled in the top to place a candle. How strange that such a special food as Himalayan unadulterated salt - lugged so far across the earth for us to use, becomes a candle-holder, sold in health food stores! I would rather honour this life-giving perfect salt by using it internally than using it as a candle-holder. I melt pieces of these balls in clean water in a large glass wide-mouthed jar to the saturation point and use this verrrrry salty healthy water, brine, for cooking.
If there is less sodium in your body, then there is a possibility of more fatigue and a slowing of many chemical reactions. This is why we say that fruits and vegetables are alkaline forming as they donate good minerals to our system. Much silliness is written about the acid/alkaline balance - ash residues and such and this is often misunderstood.
When our bodies are in low supply of sodium, then the most benign and un-damaging solution for our bodies is to retrieve some sodium from bile.
The more the bile pH drops, the more acidic it becomes and the more opportunity it has to form gallstones / bile stones. When this acidic bile backs up into the stomach (for many reasons), it causes nausea and can even cause damage. It also becomes caustic and irritates the small bowel wall lining tissue and voila - we have the perfect setup for IBS, ulcers, and leaky-gut syndrome. Our inner physician often comes to the rescue and makes mucous in a pinch, a glyco-protein, and this will protect the lining in such an unhappy event. This mucin (an ingenious band-aid, so to speak) is the main ingredient of mucoid plaque which accumulates over the years and causes our intestines to be clogged and unable to absorb nutrients, decreases peristalsis, makes for good homes for parasites and interferes with the work of the good bacteria.

56. Salt has always been considered as highly valuable over the centuries: "Worth its weight in gold" is an expression that served well for salt in ancient times. The history of salt is sprinkled with piracy, war, economics, religion, and health. During the Age of Discovery, Africans and European explorers traded an ounce of salt for an ounce of gold. Around 110 BC, salt trade was so valued that salt piracy was punishable by death. And Mahatma Gandhi even used salt as major leverage against the British Empire in 1930 when he led thousands of people to the sea to collect their own salt in order to avoid the salt tax imposed by the British.
If salt is diminished, then the natural HCl production in our bodies reduces (otherwise there would be no protection against ulceration) and so does proper protein digestion and pepsinogen production (a key digestive enzyme). To speculate on further downward gastro-intestinal tract conundrums would only be (highly appropriate) drama.
We excrete salt through our kidneys, but there is only so much salt that can be urinated away, so that when our body can't reduce the salt, the next best way to hit the right "dilution" is to increase the amount of water. But causes the body's extremities to swell up - edema.
If you're not drinking enough water, your body finds the extra water it needs by robbing from its own cells. Too high a concentration of salt in your body can lead to irritability, muscle twitching and in the extreme, even seizures and brain damage.

57. I sprinkle dulce flakes onto some vegetables such as zucchini and tomatoes before roasting. These flakes are a type of seaweed that I get from the health food store. Dulce contains a good amount of sodium as well as many trace minerals and iodine. When you stop eating fast food or processed food you stop overloading your body with sodium.

58. Eat Brazil nuts. They are brimming with selenium. This is a mineral that is always a necessary part of the healing process. Selenium is missing from most overworked soil and the Brazil nut has more selenium that any other food and is yummy and inexpensive. It increases glutathione peroxidase levels, a main antioxidant. It is used to produce an enzyme that helps the thyroid convert the hormone T4 to T3 (may help normalize body temperature). It helps reduces the toxic effects of mercury and cadmium in the body a little bit (all little bits come in handy). It helps cellular respiration It works synergistically with vitamin E to increase anti-oxidants. Low levels of selenium have been found in people with all types of cancer. So, eat brazil nuts! These wonderful packets, loaded with selenium are easy to take along in your backpack, purse, in the car, etc for guilt-free snacking - better than the smelly supplement.

59. Rebalance your minerals subtly with BIO XII homeopathic tissue salts, also known as Schluesser salts, mineral salts or cell salts. When you study these, you can fine-tune which combinations of 2 of the 12 major minerals you need and for whatever challenges you have. I’d be happy to pass on some of my info to you. All 12 minerals at once are  
called BIO XII and these may take longer to achieve results because the specific mineral salt is not focussed on, but it allows you to benefit without studying them - and does the job.

60. Refrain from focussing on supplementing with only one major mineral - such as when you have a Vitamin C that is buffered by only one mineral (usually the very inexpensive cornstarch based variety), unless you know you are specifically deficient in only one specific mineral. All minerals - major and trace - all dance together and remind me of a fragile mobile (those delicately balanced things that hang over a child’s crib). Changing one, changes the relationship amongst them all.

PART SEVEN: Vitamins

61. Vitamin D is the key that unlocks the DNA library - the research is now becoming very exciting - subscribe at: The sun is not your enemy! Get essential health benefits of the sun’s UVA and UVB rays. There are virtually no toxic levels and it seems we are all in need - take in the sun, just don’t overdue it or burn! UVB gives us the Vitamin D that seems to be necessary for a multitude of reasons - start with at least 2,000 IU per day and 10,000 IU if you have cancer or Diabetes type I. Get your 25(OH)D tested, not your 25-hydroxy-vitamin D. If your GP is open minded... he/she will come up with a reason for the test. You should test somewhere above 50 ng/ml.

62. Not all VITAMIN C’s are created equal - there are different ones for different conditions and reasons. Ascorbate is the basic ascorbic acid that has been buffered (very good when you want to take a lot at once, for example, for a Vitamin C flush). In very small doses ascorbic acid is just fine. Larger doses should ALWAYS be buffered. Ascorbic acid and ascorbate is often manufactured from corn or cornstarch (less expensive) or from quality berries and plants/herbs such as hibiscus, ascerola berries and so on and THAT’s the quality you need for cleansing and healing.
Vitamin Ester C and Vitamin C Ester are both extremely “manufactured” and expensive and unnecessary to pour your money into. There is no need to have fancy-dancey Vitamin C - just top notch buffered ascorbate made from something other than corn.

In the US, the companies Allergy Research and NutriCology make a great quality buffered C from berries. Health Canada is making it difficult for these companies as a DIN number is demanded for each item their companies sell in Canada. These foreign companies are not about to jump through our silly political, administrative hoops. So if you live in Canada, you might want to bring some back while visiting the USA (a spare tire?). In the meantime a quality, non-cornstarch, un-buffered Vitamin C is Camu Camu in powder and caps (at better health food / supplement stores in Canada).

63a. Vitamin C crystals. There are some interesting Vitamin C crystals brands that are also buffered and people feel good after taking them - or adding them to a drink (fizzes too). It’s not the Vitamin C that causes the feel good part of this supplement but the minerals that are the buffering agents. These give your body the basic materials it may have been needing (screaming for!) and the Vitamin C helps deliver them more thoroughly throughout your body.
With a high quality buffered Vitamin C - not the crystal variety, you would have the benefit of the quality vitamin C, the minerals and the delivery, all at once. Buy an expensive ascorbate - truly you get what you pay for, here.

63b. Vitamin C flush - Once every other month - when you can relax for the day and when you have an empty stomach - make a drink of 4 grams of quality BUFFERED vitamin C stirred into very diluted quality 8 oz. of juice - preferably apple juice. Drink this juice/vitamin C drink every 20 minutes. Eventually your stomach and intestines start to rumble and gurgle and that is when you stop the Vitamin C drinking. There is no specific time when this happens as we are all very different - if you have done cleanses often, you may need only 10 grams or 12 grams of vitamin C and if you have never cleansed and have very compacted and toxic intestines, then it could take 50 grams.
It’s also a good idea to note how many grams you do require so that you can plan and time the next flush more accurately. Shortly after the gurgling starts and your drinking stops, the active part of the colon flush sets in. After several trips to the bathroom, which varies in timing for each individual, your flush is virtually complete. Have a good gut flora handy at bedtime to re-populate your gut and again the next day. I personally make a shake of yoghurt and Bio-K (should be in the fridge at your health food store) and do this for maintenance and often. (The liver gets a good cleaning, too, with this exercise.) Of course, when you buy your quality vitamin C, you will want the powdered variety.
For normal daily vitamin C consumption, a little at a time spread out over the day, is wise. More is not better unless it is specifically for cleansing for specific therapeutic reasons whereby you might want to see a professional such as a naturopath for Vitamin C IV’s.

64. B12 - not all of this deficiency is for the same reason. As more and more (sometimes young) people switch to eating vegetarian and vegan - for whatever reasons - environmental, spiritual or financial - and often doing it on the advice of advertorials in dastardly “health” magazines that are covertly plugging the advertisers' products such as soy and spirulina and in scientific sounding articles. I shudder.
Also quite “shuddering“ is the misdiagnoses of a B12 deficiency due to masked symptoms from those we trust with our health! So here are some details just in case it may have any bearing on your personal health or that of a loved one. I always assumed GPs tested for B12 once in a while to make sure all patients are doing well...Oops... not so! Lack of B12 causes many issues that get paraded around as symptoms that receive diagnoses and then medications or labels in mainstream medicine – depressions, anemia, chronic fatigue, etc.
The most important thing to know is that there are several kinds of B12 and that these are not at all created equal. For example, Analog B12, the kind that you cannot absorb, is removed from the body thru the stool. If your doctor’s lab tests your stool for B12 then it’s Analog (not human active) that they will find and they’ll say it’s fine as after all they have just found it! You can actually be quite deficient of the real active B12 in spite of mainstream medical tests. We take in the analog B12 mostly from eating plant based foods and it can block the good B12 from metabolizing properly.
Analog is found in spirulina, chlorella, tempeh, barley, malted syrup, shitake mushrooms, and above all (the ultimate culprit) unfermented soy. It is also in beans, flour, fillers, tofu, soy milk, edemame, etc) and more. It’s presence blocks the absorption of the good B12 - Hydroxocobalamine and Methylcobalamine. Hydroxocobalamine and Methylcobalamine. are the two bio-available B12’s which are found mainly in foods such as liver, clams-mussels-oysters and some other shell fish, beef, other red meats, (not white meat), salmon, trout, haddock, tuna, egg yolks, and to some degree in yoghurt, cheeses and a tiny bit in milk. (An example - one egg has the same amount of useable, good B12 as 1/2 a chicken). An omnivore who turns into a vegetarian can become very deficient in as little as 4 months! We store B12 in our livers for slack times.
B12 - the Hydroxocobalamine and Methylcobalamine variety - is what you want to see your supplements (and possible B12 shots) made of. This is the kind our bodies need, absorb and store. Without, we can become very ill. Look carefully for the right kind at quality health food stores as a lot of poor quality abounds - it is very telling which companies will spend a bit more on quality content and which ones want us to blindly swallow the analog variety - the kind also known as cyanocobalamine.
B12 deficiency can parade/mimic as many conditions such as inflammation, indigestion, constipation poor co-ordination, mood swings, depressions, the beginnings of MS, chronic fatigue, adrenal fatigue, infertility and increases in existing autism symptoms.
When B12 is bioavailable (through food and proper supplementation), then there is help with improving sleep quality, degenerative neurological diseases, depression, and detoxing and many more important chemical reactions. The red and white cells created in the bone marrow also improve. B12 is intricately involved with the work of the bone marrow and the nervous system.
Cyanocobalamine B12 supplements – the kind most often seen on the store shelves (and in all the big-box stores) is ineffective and requires much higher dosages for little advantage.
B12 is part of a complex dance – the stomach’s hydro-chloric acid and R-protein has to be in good supply and these tend to decrease with age when not given attention (not to mention what happens when stomach coating medications and stomach / GERD / acid over-the-counter "help and relief" is taken. The enzyme pepsin and other intrinsic factors in the small intestines have to be in good working order, too, and can only be so with good healthy intestinal vila and no dysbiosis (leaky gut syndrome) and good basic digestion and a healthy stomach lining.
Low hydrochloric acid (or no acid due to meds) in the stomach doesn’t control the bacteria there properly and creates more of the analog B12 that blocks the good B12 there that you might be getting from your food and supplementation and this leads to bloating and a decrease of good, helpful bacteria. This also reduces the necessary intrinsic factors in the intestines.
Many people have this situation – and yet it is easy to adjust.
GP’s can offer tests for B12 – as long as they are not blood tests as these often deliver false positives and false negatives and also measure the free analog B12 – of no use. It’s of no value to know that you are circulating the stuff you don’t want and then be told that there you have it! Your B12 is fine! (These standard tests’ numbers, if you are stuck making do should be above 550 pg/ml - a level deemed as okay and healthy – as set in Japan. Lower numbers in North America are seen as normal and okay).
The most useful test is a methyl malonic acid (MMA) urine test (and hopefully it’ll be above .58 to 3.56 MMA ug/mg.)
Your GP will offer B12 shots – a great idea but only if your mercury fillings have been removed from your teeth – otherwise there will be more harm than good delivered to the nervous system due to toxic methylation. If you only want the odd one, say once per three months, then that can squeak through. Again, check to see what kind of B12 your physician or naturopath is actually using for the shot - they may have had an eager salesperson persuade them to get the cheaper cyanocobalamine variety.
Eating your way to B12 health is a wonderful alternative option - the best option, infact. Eat the right foods and maintain a healthy intestinal track to metabolise your fine B12 containing foods and get this essential health factor working in your favour at all times - important while healthy and important while healing. Important is also to use a live blood analysis session to see how you’re doing and where you’re at, so that there is no guessing for such an important element.

PART EIGHT: Oils and Fats

65. Fish, hemp and flax oils - buy only the best to avoid mercury and other toxins from the environment and processing. Organic when possible. The best flax oil brand in my estimation is Omega’s. Prearranged oils as to “correct” ratios, don’t take into account what is specifically in your diet to start with and that we are all uniquely different. Flax oil must NEVER be heated and always added cold at the end of the cooking of a dish. Oils are very nice when added to a smoothly or stirred into yogurt, for example. Make home-made mayonnaise from flax oil (or any oil you may need) or add to home-made hummus. (Commercial mayonnaise is very good as furniture polish).

66. Krill oil is very good. Icelandic fish oils are very beneficial. Overkill is very bad. This is where a little is good and a lot, continuously, is not. I have seen many clients with sincere eagerness, who know the great value of good oils who overdo the supplementation and addition of oils in their diets resulting in red cells that loose their strength in the red cell outer membrane., causing fatigue and imbalance and compromises).
When taking Vitamin E oil, never take more than 400 IU per day - too much will be a burden on the red blood cell’s exterior integrity and too little oils is also a challenge.

67. Eat lots of salmon - wild or, if you must, canned - but never farmed. Anti-biotics are used throughout the “growing “ process of farm fish. The feed for the fish is coloured (the fish farmers choose the feed colour with a colour fan much like a paint swatch - that’s why some smoked salmon is so beautifully bright!) Sea lice is one of the biggest farm fish health issues. The wild fish brothers and sisters must deal with this too, as the farmed fish contaminates all waters - not just the water the farm fish are held in. Canned salmon is wild - farm fish turns to mush when canned.

68. Not all olives are created equal. They have good fats onboard but some have been treated chemically. I stick to ripe black olives. Some green ones have been treated with lye and other chemicals to reduce the bitterness.

69. Do some of your own research... discover the benefits of organic coconut oil.

70. Older women will want to add a good quality primrose oil to their supplement mix. Flax oil is pro estrogen; Primrose oil is pro progesterone.

71. Butter - and always organic and unsalted, of course, contains butyric acid. This is a short carbon-chain molecule. In unheated form, butter is an excellent healing food that does wonders for the millions of villa in the intestinal tract - a balm; an ointment for the intestines! Good for pets, too.

72. The avocado has every nutrient you need to survive! It is very high in good fats, half of which are monounsaturated. Good quality fats, are required and essential for healing. And then there’s the bonus of high amounts of potassium, magnesium, most B vitamins, beta carotene, vitamin E and K. Good for your pets, too.


73. Water filters can be very dangerous - they leave you thinking you are being proactive and mindful yet how many bacteria have already been collected in the filter after a week’s or a month’s worth of use from when your drinking water passed through? One well-known attach-to-the-tap brand does remove copper and not lead; the other well-known well-advertised brand does remove lead and not copper. They both remove chlorine, but that’s all. There is so much more to remove! If your filter-on-the-tap sits in the sunshine by the kitchen window, then it’s a real breeding ground for the bacteria in the filters and how often should the filters be changed? Better to make a one time purchase and acquire a Berkefeld filtering unit. It can be portable and move when you do, too. There are no mechanical parts. It will last many years and you are in control of cleaning and definitely the best water filtration system there is (originally given to missionaries in case they had to drink swamp water in faraway places). More at filter

74. Often reverse osmosis filters can do more harm than good if not refreshed frequently (especially those found in high traffic stores - try asking the manager how many liters are sold before they change the filters) and the process puts the water through a mechanical system that can also subtly alter the angle of the dangle of the molecules of the water.

75. An especially unwise way with water, filtered or purified or not, is to drink from plastic bottles. Plastic bottles that are put in the freezer increase the chemical leeching of the plastic.

76. Some water bottling companies have “improved water”! This may be with artificial flavours called natural (what is a natural chemical?) These improvements are not necessarily good for you, even if the rhetoric sounds compelling and is good for the company’s bottom line. Companies that claims that their water has added oxygen are the first ones to be weary of and double check for health claims. Oxygen and ozone remain in the bottled water for a very limited time and then only at very low temperatures (gone before it leaves the bottling plant, for sure). Oxygen and ozone will kill the bacteria, but only if enough oxygenation or ozonation is applied. Commercial quality salt is sometimes added to hold the oxygenation a little longer (not long enough) and allows for advertising of added “electrolytes” - all marketed with a straight face and a high dollar return.

77. If you are living on a severe budget, then simply boil the tap water a few minutes and cool it. Store and drink from glass and not plastic. When you add a few trace minerals you’ll have good alkaline water without paying an arm and a leg.

PART TEN: Pain Reduction

78. Pain alerts us – and it keeps us close to home and slows us down so we pay more close attention to ourselves. Useful help with pain does not always have to be heavy-duty chemicals. Try these -  from most subtle – to strongest – within the more “natural” product range:
    * the homeopathic Arnica - from your homeopath, naturopath or health supplement store
    * Traumeel cream by –Heel Corp. (not MSM cream) from a natural apothecary or quality health supplement store
    * birch and clove essential oils - from an aroma therapist, better quality aromatherapy store or quality health supplement store
    * 2 teaspoons of cod liver oil / 2X per day (I’m a wimp and add a bit of orange liqueur for taste – don’t tell anyone...) - from quality health supplement store
    * Proteolytic or Protease enzymes – or enzymes that are designed to ONLY work with proteins – or else bromelain (both must be taken on an empty stomach to be effective as a pain killer and when not meant for digestion purposes.
    * wintergreen essential oil - from pharmacies without prescription!!! Health Canada politics!!! and hard to find in an essential oils store or with an aroma therapist - that’s why they are likely to suggest the essential oils mentioned higher up
    * DMSO, (easier to find in the USA than Canada. I get mine from, is great to put under essential oils and this acts like a carrier and amplifies the effectiveness of the above mentioned oils). An article that may be useful: DMSO "a little dab will do ya" -

Please bypass tylenol (too rough on the liver) and ibuprofen (too rough on the kidneys) and go for aspirin (minimal stomach challenge). When a physical challenge is active, we rarely feel anything. When we slip into the healing phase of rebuilding or replenishing a tissue or organ, then we can feel an abundance of pain (that’s actually when most of us think the issue is starting, but actually that’s when it is resolving)!

The best medicine is often NOTHING! Let the process proceed without interference, if you can. If you think that’s crazy because you have a very painful slipped disc, sore jaw, or arthritis, please give me a call and I’d be happy to explain fully and in detail what I mean by the above.

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I feel like a new woman again! That is for sure. I went and purchased all the things you suggested and am taking them diligently. Merrie, keep doing what you are doing 'cause you do it so well and you are so valuable and needed in this world!

Carolyn T

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