Sweet little coconut balls: quick and easy, healthy and tasty

You can make delicious, nutritious and brain-boosting coconut balls that are 100% raw, 100% plant-based, and 100% free of insulin-stimulating sugars and starches in as little as 15 minutes. You need only dried shredded coconut, coconut flour, ground flax or chia seeds, stevia powder, water and the flavouring of your choice: finely powdered aromatic seeds and spices work very well for this, for example, cacao, cinnamon, aniseed, ginger or cardamom. You can also flavour them with essential oils.

Before I give you the details of the simple prep, just to get you interested if you are not, here’s what the more decadent version of the chocolate balls with melted 85% chocolate looks like:

cocoBalls_chocolate And here’s what the cinnamon balls look likecocoBalls_cinnamon

Ingredients

  • 2 cups of shredded dried coconut (coarser is better)
  • 1/4 cup of coconut flour
  • 3 tablespoons of cacao powder (or 2 tablespoons of cinnamon)
  • 1/4 – 1/2 teaspoon of stevia powder (depends on stevia and personal preference)
  • 3 tablespoons of ground flax or chia seeds
  • 1 cup of water

Preparation

  1. In a small mixing bowl, put the 3 tablespoons of ground flax/chia seeds, add the cup of water and stir before letting it sit while mixing the dry ingredients as follows
  2. In a large mixing bowl, put the 2 cups of shredded coconut, 1/4 cup of coconut flour, 3 tablespoons of cacao and 1/4 teaspoon of stevia powder. Mix well with a tablespoon until completely uniform in colour, making sure to break up any small lump of flour or cacao by pressing the lump with the back of the spoon against the side of the bowl.
  3. Pour the soaked flax/chia seeds into the large mixing bowl and mix well, first with a tablespoon, and then with the hands, to make sure everything is well mixed and uniform.
  4. Make the little balls the size you want, but preferably smaller (bite size), using your dominant hand for more control and rounder balls. You can also make hemispheres by pressing the dough into a hemisphere-shaped measuring tablespoon and then sliding the macaroon out of it.

You can do this with any spice you like, but also with food-grade essential oils of whatever kind suits your fancy. You could also liquify berries and use that instead of part of the water. This would give the balls the amazing rich colours of the berries used as well as wonderful flavour. However, I haven’t yet investigated how much would be appropriate. Because we were camping for most of August, I made them either with cacao or cinnamon. You are also welcome to add some vanilla either in powdered or liquid form for added flavour. Naturally, melting the 85% chocolate requires a source of heat, (I made these ones when we were at my wife’s aunt and uncle’s house in Victoria, BC).

These tasty coconut balls can be eaten at anytime of the day, as a small meal, as a mid-morning or mid-afternoon snack, with or without a hot drink, and as a dessert after a larger meal. They are very nutritious, quite filling, and will sustain you for several hours without feeling hunger. The greatest thing about them is that they are really good tasting and at the same time give you concentrated nutrition in the form of coconut oil that confers the metabolism and the brain wonderful functional support, a large amount of fibre that keeps you feeling full and is essential for healthy digestive transit, as well as the beneficial effects of, in this case, cacao and cinnamon. I hope you’ll like them.

cocoBalls_chocAndCinn

Your daily green juice: the true breakfast of champions

Almost every morning, I prepare a fresh green juice for the three of us: my wife, our teenage son and myself. Juicing vegetables to extract their nutrients and separate out the fibre is by far the most effective way to take in a mountain of highly concentrated nutrients. It is a powerfully alkalising, healing and life-giving flow of live enzymes, vitamins, minerals, antioxidants, chlorophyl, together with a wide spectrum of phytonutrients, all of which pass through the stomach quickly into the intestines without triggering secretion of hydrochloric acid, and can be directly absorbed into the bloodstream through the intestinal wall with no digestive stress at all.

It is true that there may be innumerable ways of preparing a fresh green juice. It is also true, however, that there are never innumerable choices of vegetables to buy at the store or market, and neither are there innumerable ways to combine the vegetables we do have into a balanced and palatable juice. Several of you have asked for tips about this, and so I share with you how I do it at home.

greenJuiceVeggies

As shown in the picture I took for you this morning, here are the ingredients in order of importance in terms of the amount of juice they give:

  1. Celery with the leaves if any (4-5 large sticks)
  2. Fennel bulb (one)
  3. English cucumber (half)
  4. Yellow pepper (one; red peppers make the juice brown in colour)
  5. Chard with stems (or spinach or kale without stems; small bunch)
  6. Parsley (small bunch)
  7. Ginger (4-5 cm)

This makes about 800 ml of juice to which I add a whole can of Dr Goerg coconut milk (400 ml) that I leave sitting in a small bowl with hot tap water while juicing to make it liquid, and a couple of teaspoons of powdered greens (e.g., dehydrated juice of barley or wheat grass, Food Matters powdered greens, Vitamineral Greens). It is blended smooth, and yields about 1200 ml that we share in three equal parts. You can add water to dilute it or not, depending on your taste.

The juice is a creamy, light green colour, and a mildly sweet, smooth and rich green flavoured vegetable juice that you should drink slowly and mindfully, highly appreciative of its dense nutrition with its health-giving and healing properties. The coconut milk provides excellent fat that helps to maximise absorption of the minerals, vitamins and antioxidants, and nourish the body, keeping you feeling energised, satisfied and not hungry for several hours.

It takes me about 20 minutes to make the juice, and then 10 minutes to cleanup. I wash and prepare all the veggies on Saturday or Sunday in order to be ready for a quick pulling out of the fridge and chopping without delay on weekday mornings. This is also much more water-efficient, since you can fill the sink with cold water, and wash all of your veggies one after another, starting with the peppers, fennel bulbs and cucumbers, and then the celery and chard/spinach. They have to be dried or spun before being stored in the fridge in open plastic bags.

We used for one year the Hurom HF-SBC06 Slow Juicer, for which I read the recommendation on the Food Matters website, and that a green foods friend of mine found through an online shop in Spain for which he sent me the link. It doesn’t take out all the fibre, and I have to strain the juice. I read that the Omega juicer (8004 or 8006, and 8003 for travelling) might have been a better choice for doing almost exclusively green fibrous veggies as we do. In any case, I was very happy with the quality of the juice despite the extra step of straining it at the end. Now we have the horizontal single auger Omega Sana 707, which works better than the Hurom for greens, is much much easier to clean and assemble/disassemble, but it extracts less juice, and I run the pulp through once to get more of it out. If I were to get another one today, I would get the new Omega Twin Gear for better yield.

I hope this short, pragmatic post will both inspire and help you incorporate this key health-promoting practice into your life and that of your family, and eventually make it part of your daily routine. A green juice such as this one is by far the most effective way to rebuild and maintain optimal health for all and at all ages throughout life. It is really the true breakfast of champions.

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Four excellent ways to use coconut milk

Coconut milk is truly delicious and amazingly healthful, primarily because of the coconut oil it contains. Coconut oil facilitates the formation of ketones that help in maintaining nutritional ketosis and maximise fat-burning efficiency, but also feeding brain cells their preferred, and in fact, the perfect fuel, while in addition helping to clear out amyloid plaques (the hallmark of Alzheimer’s disease and dementia). Coconut oil is composed of medium chain fatty acids, which are readily used by all muscle cells for energy production as a fast fuel because it is easy to burn, but which also have anti-fungal, anti-yeast, anti-viral, and powerful healing properties, especially for the gut and blood vessels that are subject to inflammation caused by these pathogenic microforms. In short, coconut oil is a miracle of nature for our health, and the more we consume, the better.

Freshly pressed coconut milk is made by pulping the flesh of whole mature coconuts. In order to preserve it well, it must be canned (or tetra-packed) as quickly as possible. The fresh coconut milk I use is Dr Goerg’s, and it is excellent—the best in the world, I think. It contains nothing other than coconut from three whole, just harvested coconuts (less than 3 days off the tree), and within one hour of cracking their shell.

I don’t like talking or writing about calories because it is an undeniable and proven scientific fact that calories don’t count, and that it is the hormonal environment induced by the foods we eat that determines metabolic function, and to a great extent, overall health and longevity. Nevertheless, I will mention that whole coconut milk (Dr Goerg) is 18% fat (between half-and-half and light cream), 2% protein and 1.5% carbs by weight. By calories, this makes it 92% fat, 4.5% protein and 3.5% carbs. It is therefore the perfect ketogenic (fat-burning) and energy sustaining food, and one can of 400 ml contains 78 g of fat, 8 g of protein, and 6 grams of carbs. There are many ways to use coconut milk. Here are the ones I use the most:

1. Creamed Soups

Add a can or two of coconut milk to any creamed vegetable soup. This will always make the soup creamier, richer and more delicious, but also far more nutritious and filling. I do this with almost all soups during the winter months when we have soup almost daily:  broccoli or cauliflower or celeriac, celery and cashews, curried squash, spinach and chard, etc. Whatever the soup, the coconut milk is almost always a super easy addition that will make it better and more nutritious. Naturally, this is also true for all curries and a variety of winter stews.

The preparation is ultra simple: make the soup or curry; when it is ready, blend it smooth; and at the very end, add the one or two cans of coconut milk. You can give it a quick blend again and then leave it to warm up at low temperature if needed because the milk will be at room temperature, but not much, as it’s best not to cook the milk. The same goes for the veggies: cook them just enough to be able to blend them smooth.

2. Smoothies

Coconut milk is simply excellent for making any and all the smoothies you can think of. To sweeten, use stevia extract powder, of which you need very little. Naturally, all the berries are delicious: raspberries, blackberries, mixed red berries, blueberries, but they all contain a little sugar. The quantity of berries you put is up to you; the more berries, the stronger their flavour and the less you taste the coconut milk; but the less berries, the less sugar also. I think 2-3 tablespoons is very good.

Zero-sugar alternatives of the ones I use are Ceylon cinnamon powder (1 heaping teaspoon per 400 ml can) with 5 drops of orange essential oil, ginger root powder (1 rounded teaspoon per can) with 5 drops of lemon essential oil, ground green aniseed (1 heaping teaspoon) with 3 drops of aniseed essential oil, the coffee-flavoured roasted barley and chicory root drink made by Lima called Yannoh (2 heaping teaspoons), or the more-than-classic chocolate flavour (1-2 rounded teaspoons; try to get whole, raw, organic and fair-trade cacao powder). All of these are also sweetened with stevia extract powder in the same quantity, 3 miniscoops (the one that comes with Now’s stevia powder) or basically just rounded knife’s tip of powder. This is what I made for my son as his breakfast the whole of last year, alternating flavours every day to make it interesting. Today was the first day of school for him, and I made the cinnamon/orange smoothie, one of his favourite flavours.

Naturally, it is also possible to combine an amazingly healthy fresh green vegetable juice (for example: celery, fennel bulb, cucumber, chard, spinach, kohlrabi, yellow pepper, broccoli, ginger and parsley) with coconut milk, combining all the wonderful healing properties of the green juice with those of the coconut oil, but with the additional mild sweet taste and smooth creaminess of the milk. This is what I make for breakfast now that school has started. We are three, and I make 600-750 ml of green juice to which I add a whole can of milk (400 ml) before blending. This yields three large glasses (350-400 ml) of a mild tasting, smooth and milky green juice, which makes for a stupendous breakfast for children and parents alike.

3. Puddings

This is basically the same as making a smoothie, and adding a thickener to make the final consistency as that of a pudding, either thinner or thicker depending on preference. Puddings make for excellent zero-sugar desserts and sweet midday meals, giving more “eating satisfaction” than drinking a smoothie, because it is eaten slowly with a teaspoon as are all puddings.

Therefore, the preparation is the same as for a smoothie with the addition of a rounded teaspoon of psyllium husk powder. And you can be absolutely sure that this is the most delicious way to have psyllium husks! It is also possible to use chia seeds, which are in themselves very nutritious. In this case, you need 2-3 tablespoons of seeds, but maybe also more flavouring agent and stevia, as the chia seed alter the flavour quite a bit compared to the psyllium husk which do not. Mix well with a hand blender, pour into glasses, dessert cups or bowls if you are serving it as a dessert, or simply in a single soup bowl if you are making it for yourself as a meal. Then, put in the freezer for 30-45 minutes to allow the psyllium or chia seeds to absorb the water, and to make the coconut milk harden in order to make the pudding firm. This is what I eat every day at the office for lunch, with a few handfuls of nuts.

4. Ice Cream

Coconut milk is really the best thing in the world for making ice cream: it is delicious and mildly sweet, it is nutritious and really healthful, it is very fatty and the oil hardens quickly when the temperature goes below 15C. The fresh milk from the can is equivalent to 15-18% cream. If, however, you place the can in the fridge overnight, the water part will tend to separate from the fleshy part that will then become firm as the oil emulsified throughout the pulp hardens. Then, we can easily separate the two, drink the very refreshing and electrolyte-rich coconut water, and use the pulp which is now equivalent to 25-30% cream for making our ice cream. This is not necessary, but makes for creamier, richer and faster ice cream.

The preparation is similar but a little different primarily because when something is cold, we tend to not taste its flavour as much. For this reason, we need to make the flavour more concentrated. In addition, I always make ice cream for at least the three of us, but often for more when there are guests. So, in this case it is based on two cans, and all are sweetened with 1/4 teaspoon of stevia extract powder.

We can use the same zero-sugar flavours as for smoothies and puddings like cinnamon-orange (1 heaping tablespoon and 10 drops of essential oil), ginger-lemon (1 heaping tablespoon and 10 drops), powdered aniseed (1 heaping tablespoon and 6 drops), Yannoh and chocolate (2 heaping tablespoons), but also vanilla (1 tablespoon of vanilla extract and 1 teaspoon of vanilla powder) and coconut (using 1/2 cup of shredded coconut for the flavour).

All the berries are wonderfully delicious. In this case it is best to use frozen berries, that you have either bought or picked and frozen yourself, and the quantity to use is one and a half cups of berries for two cans of milk. This makes for an very rich berry flavour. Naturally, you can put more or less berries, but I and everyone who has tasted my blackberry, raspberry or strawberry ice cream have found this to be really good.

Conclusion

This one is super plain and ultra simple: eat and drink lots of coconut milk. It is delicious and enjoyable, and it is one of the best things you can do for you health.

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A simple meal plan for my friend Cristian

Cristian is a physiotherapist, osteopath and Pilates instructor at Fisico, the gym where I have been going since I moved to Spain in October 2006. We don’t spend much time together, but have a good connection. I attended his Monday lunchtime classes and did one-on-one sessions with him in the Pilates studio every second Wednesday for several years. I don’t attend either one anymore because I began giving lunchtime Pilates and body mindfulness classes myself to a small group of interested people at work on Tuesdays and Thursdays. Since I need the midday break on Mondays, Wednesdays and Fridays to do my personal high-intensity, super-slow resistance training, this leaves no other gaps in the otherwise full weekly schedule. Nonetheless, we see each other and chat regularly.

Cristian reads my posts, tells me he finds them interesting and trusts that I know what I’m talking about, but often finds the stuff too technical or complicated. So, he asked me to just give him a simple eating plan to help him change his eating habits into healthier ones in exchange for a body therapy session. I readily accepted and here it is. (This is closely modelled on how I have been eating for the last several months, just that I have gradually shifted everything to later and later in the day, and you’ll understand why in a second).

The first thing is to stop thinking in terms breakfast, lunch and dinner, and instead start thinking in terms of hydrating and cleansing, and nourishing and rebuilding. This is a very important shift in focus and perspective that, in fact, leads to a rupture with the traditional understanding about food and eating cycles as they have been handed down and taught to us ever since we came into this world. (Fortunately, I know that Cristian appreciates the non-conventional and thus the non-traditional.)

Thinking in terms of these two cycles of cleansing and hydrating, followed by nourishing and rebuilding, is simply a reflection of the body’s own natural daily cycles. The cleansing starts sometime before we wake up in the morning, and can be extended well into the afternoon. Cleansing of accumulated acid in the blood and throughout the body from the food and activities of previous day that is excreted mostly through our urine. And cleansing of the toxins and more or less well digested remains of the food we ate in the previous 24 hours that we eliminate through the intestines. Since this is what the body must do to keep itself functional and healthy, it is most appropriate to help in this regard instead of making it harder.

This is therefore what we want to do: cleanse by supplying liberal amounts of water and drinks (green juice) that help the body both dilute stored acid and eliminate it from the blood (uric acid) and tissues (urate). And cleanse the colon by taking psyllium husks and or chia seeds sometime in the morning with our water and green drink. Eating cuts this cleansing cycle short and thus its benefits. Extending our overnight fast into the cleansing cycle even to 10 or 11 is a good start. And then eating less during the day while we are busy and active, just to keep us from feeling very hungry, is perfect. The longer we cleanse and wait before eating, the more effectively our body will excrete stored acid and clean and repair itself over time. The less we eat during the day, the more cleansing will continue throughout. The nourishing and rebuilding cycle starts in the late afternoon and extends throughout the night.

So, start by extending your overnight fast until 10:30, and throughout the morning drink plenty of pure water and dehydrated green juice powder diluted into it. You should drink a total of about 2 litres by 10:30. Keep a little container of unrefined sea salt with you and take a pinch every so often. This will help maintain sodium and chloride concentrations in the blood and also help in eliminate uric acid.

You will probably be hungry by 11h and so you can make yourself what I consider to be maybe the to best breakfast: a coconut milk smoothie. With one can of coconut milk (400 ml), a small handful of frozen berries or a heaping teaspoon of powdered ginger or cinnamon or powdered aniseed or pure cocoa powder (less often than the rest), and a tiny pinch of stevia with an added 100 ml of water, you will blend a delicious smoothie whose calories come almost entirely from the coconut oil in the milk whose health-promoting qualities are almost beyond belief (more on that on another occasion), and whose flavour will be a great, slightly sweet, with the rich and creamy texture but mild flavoured coconut milk.

Since one can of coconut milk contains typically about 65 g of fat (Dr Georg is the brand I like the best and recommend), this gives a total of about 600 Calories, (which is a lot!), almost from fat alone—and this is the key, because fat does not stimulate insulin secretion, it gives us plenty of readily useable energy to fuel all cellular activity—this is especially true for medium chained fatty acids like those found in coconut oil, and it makes us feel full and satisfied. Therefore, you should pour half of it in a glass, sipping it slowly over about 15 minutes or more to allow the stomach to send satiety hormones to the brain. Keep the other half in the fridge for later. You can have this single glass containing about 300 Calories with a handful of walnuts or almonds, (if you soak them in water overnight, it is much better), to give you something to chew and give you the sense that you are eating something solid. This will without a doubt keep you feeling full and not hungry easily until about 14h or 15h, at which time you can have the second glass with another handful of walnuts or almonds. And this will keep you satisfied into the late afternoon/early evening.

If at any other time you feel somewhat hungry and want to snack on something, then buy yourself a bunch of small crunchy cucumbers, some delicious red peppers and excellent avocados, and snack on those, with unrefined sea salt.

Now, that you have finished your daily activities, running around here and there, going up and down the stairs of the gym, talking to this person and then that, and that you are finally at home or at a friend’s house, you are ready to relax for the evening and start to prepare yourself a plentiful and nourishing dinner. Before you start though, drink another full litre of plain water, and allow at least 45 minutes before eating anything.

Your evening meal should always typically include a very large green salad made of fresh dark greens, with plenty of dressing made from olive oil and lemon juice from a freshly pressed lemon, and plenty of unrefined sea salt to taste. The salad can also have red peppers, cucumbers and an avocado cut in pieces on top, for example. You can also make gazpacho without bread and without vinegar: 3 tomatoes, 2 small red pepper, 1 cucumber, 2 cloves of garlic, plenty (1/2 cup) of olive oil, juice of 1 lemon and a teaspoon of salt. Put everything in food processor and that’s it. You can add water to make it more liquid.

If you want to make the salad your meal, then you need to add some protein for the tissue repair and rebuild that takes place during the night. This can be a couple of boiled eggs (“hard” boiled, but as soft as you can make them and still peel them without difficulty), walnuts, fresh goat’s cheese, or some meat. Otherwise, you can make yourself another protein/fat dish to go with your big salad. With that you should feel completely satisfied, and make sure that’s the case, but that’s it: no bread, no potatoes, no pasta, no rice, no sweet fruits and no desserts, at any time.

Summary

  1. Wake up and drink 1 litre of water over the course of 30 or 45 minutes (optional: add 20 drops of concentrace, 15 ml of silicic acid and 15 ml of pure aloe vera juice). Take one dose of a methyl-cobalamin B12 supplement.
  2. By 10:30  Finish drinking 1 litre of “green” water (water with 1 tsp of powdered green vegetable juice). If you can make yourself fresh green vegetable juice, this is amazingly better; always dilute the juice with as much water.
  3. 11 – 11:30  Take 1 glass (1/2 can) of coconut milk smoothie with handful of (soaked) walnuts and/or almonds or an avocado with salt.
  4. 13:30  Start drinking 1 litre of green water and finish in about one hour. Take another dose of a methyl-cobalamin B12 supplement.
  5. 15 – 15:30  Take the other half of the coconut milk smoothie with handful of (soaked nuts) or an avocado with salt.
  6. 18:30  Start drinking 1 litre of plain water with concentrace drops, finish by 19:30 or sooner.
  7. 20:00  Have your dinner

Shopping list

There are a few uncommon things you need to get:

  1. Plenty of fresh veggies for juicing or Dr Young’s Doc Broc’s Power Plants and purify drops (online here).
  2. Coconut milk and oil for cooking (Dr. Georg brand)
  3. Stevia extract powder (at Ecocentro)
  4. Essential oil of orange to flavour the powdered greens.
  5. Silicic Acid is optional but very good (3 months on, 3 months off)
  6. Aloe Vera juice (pure) is optional but very good (no time limits of constraints).
  7. B12 supplement (I recommend Mercola’s cherry spray).

Everything else is food.

Final words

The first few days might be a little difficult as your body starts to adjust to all these changes, and especially the fundamental metabolic shift from using glucose as the primary  cellular fuel to using fats instead. It is always important to drink lots and take salt, but particularly so in the first few days. It is also very important to sleep long and restful nights, which is also always the case, but particularly at the start when the metabolic shift and the most extreme detoxification is taking place.

In a matter of less than a week, however, you will feel like a million bucks: you will feel great! Not really hungry, never bloated, and light and energetic. The body will start excreting all the accumulated acid from your tissues, and in so doing find aches, pains, stiffness, discomfort and inflammation gradually fading. The body will start burning off excess fat reserves that have been accumulating throughout the body over the years, and in so doing start to heal the digestive system and detoxify the entire organism. You will find yourself feeling lighter, more prone to exercising and moving, and with higher energy levels. And you will start to feel stronger and younger as your body starts to produce more growth hormone, gradually a little more every day. And the longer you do that, the better you will feel, especially if you make it your default lifestyle.

It would also be cool if you got the few blood tests I recommend here at the start and then at semi-regular intervals in the months that follow.

A meal plan for an ageing parent

Here is the programme I made for my ageing mother to help her regain strength, health and vitality, but also rebuild cartilage to help in her recovery from hip replacement surgery, which she did impressively quickly. It provides the body the opportunity to cleanse and heal itself from the inside out. As a consequence, the skin will gradually get smoother in appearance, more supple and less wrinkled, and will eventually almost glow with the radiance of health. Your body will gradually burn off all excess fat reserves, and chronic aches and pains will gradually dissolve as the accumulated acid and calcium clears from your tissues. You will regain energy, flexibility, calm and better sleep, and over time, feel completely transformed. You really have to do it and feel it to believe it. But, independently of your state of health (or disease) I guarantee that this programme will without a doubt, over the course of a few months, completely transform your body and your health for the better. It is intended to be followed strictly for at least 2 months, but can be followed indefinitely for vibrant health and long life.

First thing in the morning on an empty stomach:

  1. Small glass (200 ml) of plain water with probiotics and chlorella
  2. Small glass (200 ml) of water with 1 table spoon of liquid silicic acid (400 mg)
  3. 50 ml of magnesium chloride solution: 4 teaspoons (20 g) of Nigari flakes in 1 litre of water
  4. Large glass (350 ml) of green drink with psyllium husks or chia seeds: 1 teaspoon of Doc Broc’s Power Plants powder, 1 mini-spoon of stevia extract powder, 3 tablespoons of aloe vera juice, 5 drops of alkalising drops (puripHy) and 3 drops of mandarin or orange essential oil in a 1 litre bottle of water with wide neck (e.g. Nalgene; this yields 3 large glasses). Shake well, let sit for a few minutes, shake again and serve. Mix in 2 teaspoons of psyllium husks/1 tea spoon of psyllium and 1 teaspoon of chia seeds/2 teaspoons of chia seeds. Drink the psyllium/chia relatively quickly so that it swells up in your stomach/intestines instead of in the glass.
  5. A few minutes later, take a pinch of two of unrefined, French-Atlantic sea salt.

Throughout the morning from around 10:00 until 13:00

  1. 1 full litre of green drink (optional chlorella)
  2. Pinches of salt to taste

Lunchtime, around 13:00

  1. Small glass of wild berry-coconut milk smoothie: 1 can of whole coconut milk, 2 mini-spoons of stevia extract powder, and 4 tablespoons of raspberries (~16) or blueberries (~20) or strawberries (~4): fresh if possible or frozen if not. Blend well and serve one glass; keep the other glass of later. If you are working, make the smoothie in the morning and take it with you to work.
  2. Supplements: whole-food multi, astaxanthin, vitamin D3: take 25000 IU or during the summer, suntan for 15-20 minutes at midday when the Sun is close zenith, exposing as much skin as possible; you will never burn in this amount of time, and for a fair-skinned person, your body will produce close to 50000 IU—the darker the skin, the longer you need to stay, but 30 minutes should be the maximum in order to not burn.

Mid-afternoon, around 14:00

  1. Large glass of the green drink (optional chlorella)
  2. Pinch of salt

Late-afternoon, around 16:00

  1. Large glass of green drink (optional chlorella)
  2. Small glass of wild berry-coconut milk smoothie

Dinner, around 18:30 or 19:00

  1. Large glass of green drink and or plain alkaline water 30 minutes before eating.
  2. Huge salad of dark greens with olive oil/lemon juice dressing: can be romaine or any other kind of dark green lettuce, rocket, spinach, or mesclun (mixed baby greens), with 1 red pepper, 1 small cucumber, soaked almonds, walnuts and brazil nuts (5 or 6 each is plenty, but you can have as many as you want). Optional: a couple of soft boiled eggs (if you eat eggs) or high quality smoked salmon (if you eat fish).
  3. Supplements: krill oil, krill IQ, ubiquinol, astaxanthin, vitamin K2.

Notes:

  • The green drink is the most important element in this healing protocol and this is why there is about 2 litres of it per day. Its main purpose is to alkalise tissues and pull out accumulated acid throughout the body, while providing plenty of minerals, phytonutrients, and enzymes, and lots of chlorophyl for building healthy blood cells. An alkaline terrain is the best way to prevent any pathogenic microforms (viruses, bacteria, yeasts, funguses and moulds) from surviving, let alone thriving as they do in the vast majority of people.
  • Fasting until about midday allows the body to really take advantage of its natural cleansing cycle from the time we wake up until the early afternoon without feeling overly hungry or deprived. Eating lightly at noon and mid-afternoon, providing mostly calories from coconut oil, is perfect to give the body enough fuel to function well without hunger and at the same time keep blood sugar and insulin super low. The single evening meal is plentiful, filling and satisfying, proving tons of chlorophyl, minerals, enzymes, phytonutrients, as well as excellent proteins and fats for nourishing the body and rebuilding cells and tissues during the night.
  • The liquid silicic acid is for rebuilding and maintaining healthy and supple cartilage and conjunctive tissues, healthy skin, nails and hair. It should be taken for about 3 months every 6 months (3 months on, 3 months off).
  • The magnesium chloride is an amazing all around health tonic and cure-all. It can be taken indefinitely or intermittently, but magnesium is water soluble and so we need it every day.
  • The aloe vera helps dissolve the hardened undigested proteins and waste stuck on the walls of the intestines, and the psyllium husks and chia seeds very effectively pull these toxins out with the stools.
  • The multi is for extra vitamins, minerals and enzymes; vitamin D3 is the most important supplement as it is essential for health, but almost everyone is deficient in it; krill oil is the best source of essential omega 3 fats, ubiquinol is essential for energy production in every single cell in the body but our production of it drops after the age of 35; astaxanthin is the most powerful anti-oxident and excellent for energy, vitality, physical endurance and youthfulness; and vitamin K2 is essential for strong, healthy bones, but it is hard to come by in our diets.

What to eat: four basic rules

Without air, we die within a few minutes. On the whole, we have a limited influence on the quality of the air we breathe at home and even less at the office. There are many things we can do to minimise the pollutants released in the air from the building materials and the things we buy and use, but the outside air quality is as it is. Nonetheless, it has been shown that the concentration of harmful pollutants in the air is always greater indoors than outdoors, sometimes remarkably so: 100 times or more, (mostly for chemicals found in “cleaning” products). Therefore, as a general rule we should always maximise ventilation of our indoor spaces with fresh, outside air.

Without water, we die within a few days. And although it would be ideal to drink fresh, highly oxygenated and molecularly ordered, living water from a deep mineral spring in pristinely pure mountains unexposed to industrial pollutants, this is rarely possible. However, with a high quality water filter, preferably without synthetic materials, we can ensure proper hydration of the bodymind, and at the very least, not increase its toxic load by the addition of heavy metals, or industrial, agricultural, and pharmaceutical chemicals contained in unfiltered tap water.

Without food, we can live for a several weeks and maybe even months. Nonetheless, food provides the raw materials to build, renew and repairs all cells that constitute the bodymind. And for most of us, we freely decide what we put in our mouths and in those of our children. Therefore, we can pay particular attention to what we eat, mouthful after mouthful, and day after day. Here are four basic rules for healthy eating.

Rule 1: No Carbs

The consumption of sugars and starches is extremely detrimental to our health. It is more than well established that it is exactly this—the regular consumption of refined and easily digestible carbs—that causes the wide spectrum of disorders sometimes referred to as the diseases of civilisation: obesity, diabetes, cardiovascular disease, stroke, cancer, Alzheimer’s, etc…

Basically, we could say that the body wants only the necessary minimum glucose in its bloodstream. This is why there is the insulin mechanism: if glucose circulates, the pancreas releases insulin to rid the blood of it by storing it away. Insulin is one of the most important hormones, and its message to the liver, muscle and fat cells is clear and always the same: “take that glucose and store it away”.

A small amount of glucose can be stored as glycogen in the liver (about 70 g) and in the muscles (a total of 250 g in skeletal muscles). How much is stored depends on muscle mass, physical training, metabolism and eating habits, but under normal circumstances, this will not exceed more than a few tens of grams after any given meal. The rest of the glucose in the bloodstream is converted to fat, and packed in the fat cells.

While the glycogen in the liver is used for moment to moment adjustment of blood glucose concentrations, muscle glycogen is only for usage in the specific muscle, and can only be accessed by using that muscle. Fat will never be released from the fat cells while there are even relatively small amounts of either glucose or insulin in the bloodstream.

As we eat simple or starchy carbs, all of which end up as glucose in the bloodstream, more or less quickly depending on the level of refinement (on the fibre content), insulin is secreted. The more carbs we eat, the more insulin is produced, and the longer the sugar and the insulin circulate in the bloodstream. This is really bad for two reasons:

  1. The longer and more often insulin circulates in the bloodstream, the longer and more often all the tissues are exposed to it, and the more they grow resistant to its presence and its message. As the liver, muscles and fatty tissues gradually become more resistant, the pancreas needs to secrete more insulin to get its message across and successfully rid the bloodstream of the glucose. This, in turn, leads to increased insulin resistance, which leads to the glucose and insulin circulating even longer, and thus even more insulin secretion—the perfect example of a viscous circle. Eventually, the liver and muscle tissues become fully insulin resistant, and when the fat cells also finally reach that stage, glucose has nowhere to go: this marks the beginning of type II diabetes.
  2. The longer glucose circulates in the bloodstream, the more the probability of glycation increases. Glycation is the haphazard binding of glucose onto a protein or fat molecule without the control of an enzyme, and thus results in damage to the tissue. Glycation is the first step in a process that leads to the production of Advanced Glycation End-products (AGEs), and although the body has a mechanism to clear out the usually highly damaging AGEs, long-lived cells like nerves and neurons, and long-lasting proteins like eye crystalline and collagen in the blood vessels and skin, tend to accumulate the most damage over time. The accumulation of AGEs in the vessels leads to high blood pressure, cardiovascular disease and stroke, and the accumulation in the brain leads to Alzheimer’s disease—the diabetes of the brain, and other brain disorders.

Of all carbohydrates, fructose is probably the most damaging. Unlike any other sugar, fructose cannot be metabolised, and for this reason, goes directly to the liver, as do all other toxins circulating in our bloodstream. There, the fructose temporarily monopolises the liver, preventing it from doing anything else while being converted to fat. To find out how terrible fructose truly is, listen to this lecture by Professor Robert Lustig.

Conclusion: “No Carbs” means no simple sugars like table sugar of any colour, no honey, and no syrups of any king, especially not agave or corn syrup as they are full of fructose. It also means basically nothing sweet and obviously no deserts. “No Carbs” means no cookies, no bread, no pasta, no rice, no potatoes, and especially not fried starches like chips or fries as they are full of AGEs. And “No Carbs” also means no sweet fruit of any kind. Berries and grapefruits are fine; lemons are excellent.

Rule 2: Water 30 Minutes Before Meals

When we eat, the stomach secretes gastric acid in order to activate digestive enzymes, and break down proteins. Gastric acid is composed of 0.5% of hydrochloric acid (HCl), and lots of potassium chloride (KCl) and sodium chloride (NaCl). It has a pH between 1 and 2, and is therefore an extremely corrosive acid. The only thing that protects the lining of the stomach from the powerful gastric acid is a layer of mucus. Since mucus is more than 90% water, it is essential to ensure that the gastric mucus is well hydrated before eating. Once food has been pre-digested in the stomach for 3-4 hours, it moves into the small intestine for the digestion and extraction of nutrients. In order to neutralise the gastric acid, the pancreas secretes a watery, sodium bicarbonate (NaHCO3) solution. This also requires adequate amounts of water to be available before eating. I discuss this point in greater detail in Why we should drink water before meals, and other issues related to water in Water, ageing and disease.

Conclusion: Drink half a litre (two big glasses or three small ones) of water 30 minutes before every meal, and no water during or within 2 hours after the meal to ensure optimal digestion of all nutrients. A single glass 2-3 hours after the meal is good. Drink as much as you want on an empty stomach, and wait 30 minutes before eating anything.

Rule 3: Maximise Nutritional, Mineral and Enzyme Content

If we were to stick to a single principle in choosing what to eat, it should be this:  Maximise nutrient density. This is very simple: If a food is rich in nutrients and minerals, then eat it; if it is not, leave it. And since we are by mass 60-70% water and thus 30-40% of solids composed of all the naturally occurring elements, maximising nutrient density implies maximising mineral content.

The highest concentration of minerals is found in unrefined sea or rock salt, sea vegetables, seeds, nuts, eggs, and green vegetables, all of which you should try to eat as much of as possible. And it is really important to have a salt intake balanced with water intake: at least 2 litres of water and 1 teaspoons of salt per day.

Enzymes are plentiful in all raw foods. Enzymes are essential to extract the nutrients from the foods. Eating fresh, raw foods that come with their own enzymes is the best way to maximise digestibility and absorption. The enzymes in nuts and seeds must be activated by soaking them in water for 12 hours. Doing this makes them a super-healthy source of easily digestible protein.

Good quality protein is found in animal products that also contain good saturated fats. Animal protein should in general always be taken in moderation because it is insulinogenic and acidifying. Anything that is not used for building and repairing tissues will be converted to glucose, and anything that is not properly digested may putrefy, and will definitely create toxins, produce acidity, and stimulate negative immune system reactions from the presence of undigested proteins in the bloodstream. Nevertheless, you have to make sure you consume enough for your needs based on body mass and amount/type of exercise.

Conclusion: Eat as many raw vegetables as you can, especially dark green lettuces and salad greens, soaked nuts and seeds, and smaller amounts of eggs and un-pasteurized or fermented milk products like raw cheese and plain, full fat yogurt. Eat sea vegetables whenever you can. Keep animal protein consumption small (less than 1g/kg of lean body mass).

Rule 4: Lots of Fat

Fat is the perfect cellular fuel for many reasons. I think that the two most important are that it provides large amounts of very efficiently stored but readily useable energy, and that its metabolic usage does not trigger any insulin response. Fat is not only the perfect metabolic fuel when we are at rest, but also we are active. Stored triglycerides are released into the bloodstream as free fatty acids that are then transported by proteins to wherever energy expenditure is taking place. Given the compact energy storage of 7-9 calories per gram of fat, even the smallest stores in the leanest individuals can provide energy literally for days on end.

In addition to the multitude of negative effects it can have on the metabolism and hormonal system as a whole, insulin is a potent inhibitor to lipolysis (fat burning). It means that the presence of insulin inhibits the release of stored fats for energy needs. Conversely, when lipolysis is initiated and sustained, there is an accompanying decrease in plasma levels of insulin, with all the benefits that this brings. This also explains why fat suppresses hunger, because the presence of insulin stimulates it.

The best kinds of fats are those that are closest to their most natural and unrefined state. This mean the least processed. Furthermore, the best kinds of fats are those that are least likely to oxidise and form free radicals. This means the most stable and therefore the most saturated. The very best of all fats is extra virgin coconut oil. It is truly a miraculous substance, and I will write about it in greater details on another occasion. It is highly saturated (96%), incredibly stable (several years at room temperature will not turn it rancid), and the most heat resistant of all fats (smoke point of 138 C). Organic butter, and in general milk fat, is the second best choice for a primary source of fat in the diet; raw, unpasteurized butter is far better, but hard to find in some places.

Otherwise, olive oil for salad dressings is the only other vegetable oil I use daily, and recommend using, because it is the most stable (monounsaturated) and thus least harmful of all the vegetable oils, which are all composed of polyunsaturated fatty acids (contain more than one double bond in the carbon chain), and thus very unstable. Eating a lot of seeds and nuts in the whole natural state will provide a lot of polyunsaturated fats, but together with the whole food; this keeps the oil fresh and much less likely to form free radicals. One trick that I use is to try to eat saturated fats when I eat nuts and seeds, which further decreases the probability of oxidation of the polyunsaturated fats; coconut oil in particular has proven, powerful anti-oxidant properties.

Conclusion: Eat lots of fat to provide you with a lot of energy and suppress hunger. The best fats are coconut oil and butter. For salads use the freshest olive oil. Avoid all other vegetable oils, especially those that have been heated or hydrogenated as these become toxic trans fats.