1 Include 5-7 portions of salad or vegetables or fruit every day. Most people do not eat enough fresh food. Remember each colour is a different nutrient so include lots of different colours.
2 Drink Water 4-6 glasses (filtered preferably) between meals. To work out exactly how much you need per day, multiply your weight in kgs by 30mls. e.g. 60 kg x 30 mls = 1,800mls. We find most people are a little dehydrated. Remember tea can dehydrate you and should not be included as water intake for the day.
3 Increase SALADS – lettuce (darker lettuce is more nutritious), tomatoes, cucumber, scallions, peppers, grated carrot, chopped celery, avocado and beetroot. Substitute olive oil and balsamic vinegar for high fat dressings, mayonnaise etc.
4 Increase VEGETABLES – especially green veg, kale, spinach, broccoli, cabbage, sprouts, fresh peas. Also include sweet potato, carrots, parsnips, turnip, squash, celery, cauliflower, red onion, leeks and asparagus.
5 Increase FRUIT – apples, oranges, bananas, nectarines, peaches, pears, kiwis, pineapples, peaches, melon, plums, grapes, blueberries, raspberries, blackberries, etc. Add fruit to cereal or eat in smoothies, or as a snack.
6 Increase ESSENTIAL FATTY ACIDS – Flaxseed, Fish oils, Olive, Sesame, Evening Primrose, and Cod Liver Oil. Everyone needs EFA’s! Try to get it from your diet daily. Oily fish, flax, walnut and pumpkin are the best sources of Omega 3 – research shows it helps reduce cholesterol and relieves joint stiffness. A little butter is fine if intake of saturated fat is low.
7 Increase WHOLE -GRAINS brown rice, porridge, muesli, quinoa, ryvita, rice cakes, oat cakes, whole grain bread / wraps / pasta. Spelt bread and sour dough is recommended.
8 Reduce YEAST in diet – sliced white and brown bread, rolls, mushrooms, fermented foods, beer, wine etc. Excess yeast can lead to fungal infections, mood swings, fatigue, recurrent infections and many other symptoms. Gin and Vodka contains no yeast. In the clinic, yeast infectons are common.
9 Reduce SALT – It can cause fluid retention, increase desire for sweet things (yin and yang balance) and over time, can lead to raised blood pressure. Use sea salt or pink salt instead sparingly.
10 Reduce SATURATED FAT. Obvious sources are easy to avoid -fried and deep fried food, chips, fatty meat and cheese. Hidden sources are cakes, biscuits, ice cream, crisps and dairy! Coconut oil is the best oil for cooking; it can reach high temperatures safely.
11 Reduce SUGAR – cakes, sweets and biscuits. Give up soft drinks completely. An average can of soft drinks contain at least 12 teaspoons of sugar! Occasional indulgence is okay. Have smaller portions, eat them slowly and enjoy them! When out for meals, share a dessert. Aim for 90% healthy and 10% of what you fancy!
12 Reduce PROCESSED FOODS, Read ingredients- most processed foods contain large amounts of sugar, salt and additives.
13 Use organic food if possible, particularly fruit, veg, meat, chicken and eggs.
14 Include one super food every day. oily fish, avocado, broccoli, tomatoes, garlic, onions, spinach, dark coloured berries and fruits, almonds, walnuts, sprouted seeds, beans, green tea and dark chocolate (small amount!)
15 Start the day with fruit and water. Pear, kiwi, melon, pineapple are best. Ideally, eat fruit between meals or 20 minutes before meals, not after meals.
16 Do not mix raw and cooked food together, eg. homemade soup and then salad, or coleslaw with dinner. This tip is especially important for those who have digestive troubles.
17 Have breakfast like a king and supper like a pauper. Do not eat heavy meals after 8pm. From TCM perspective, liver cleanses between 11pm and 3am- if possible, aim to be in bed for this time.
18 Homemade Juices if possible. Juice 80% veg, 20% fruit. Good quality and good value masticating juicers are best. We recommend juicing for chronic ailments, fatique and cancer. Tread gently if history of reflux.
19 FASTING – Short fasts work wonders. Try a day or two with fresh juices, vegetables, fruit or soup only. Have an early dinner occasionally and a late breakfast the following day to allow 14-18 hours fast. For those interested, Our Lady of Medugorje recommends bread and water as the best fast, Wednesday and Friday being the most suitable days.
20 Get a water filter fitted to your tap – a good idea to remove excess fluoride and chloride and to improve quality of your drinking water. 70% of the body weight is water. Use glass, water drinking bottles. Slastic bottles are not recommended.
21 Get out in the Fresh Air every day. Nature has a soothing and uplifting effect. Exercise AT LEAST 45 minutes 4-5 times a week This is advised by the World Health Organisation! Aerobic exercise is best (eg. brisk walking, swimming, cycling, dancing, gym). Following exercise, after shower or bath, use Breath of Life oil all over twice per week.
22 Plan your exercise or it will not happen! Exercise helps improve circulation, gives a sense of well being, helps the body to handle stress, increases fitness and vitality, and prevents illness. If meeting a friend for a chat, go for a walk instead of a cuppa. In clinical trials, exercise alleviates mild/moderate depression in more than 85% of cases. During exercise, endorphins are released which can enhance the mood.
23 Do power nap every day Lie on a couch or bed, elevate feet, (at 45 degrees) darken the room, and turn off the phone. Close your eyes, use deep-breathing and mentally escape to nature. The Power Nap restores energy and calm. Relaxation between 12 mid-day and 3pm is ideal if you can fit it in. Meditation CD for power nap (beach, lake, forest, mountain) available in clinic.
24 Keep life simple, this goes for everything: clothes, meals, and lifestyle. Keep your house, car, bedroom and working space clutter free. Plan activities, events and meals ahead to avoid stress.
25 Try to be positive and content with your life. Aim to live in the present. Try to enjoy each moment. Preoccupation with the past leads to depression. Preoccupation with the future leads to anxiety. Try not to criticise yourself or others. Try not to moan or nag. Stay in this moment. M
26 Develop a sense of humour. Learn to laugh at yourself. If something fails, it is not the end of the world. Take it as one of life’s lessons. Do something ‘FUN’ every week. Smile more!
27 Forgive yourself, God and others for your circumstances. You might need help with this one! Try to let go of things that happened years ago which hold you back from enjoying life to the full. Breath of Life Healing of Memories may help.
28 Pray more. Find a way of prayer you enjoy. It is the greatest power on earth. In recent years, a scientific study proved that people who pray are happier and live longer! Like any relationship, prayer needs time to grow. Find a way to pray that you enjoy, ask for more information if you are interested.
29 Keep all relationships in good repair. Let things go, be willing to forgive even if difficult. Counselling is invaluable at times,If you are going through a difficult time, tplease alk to someone!
30 The power of prayer Ask friends to say a prayer for you. A team of people will pray for you. Prayer is the greatest power on earth.
Breath of Life, Tel (01) 8460942, 10 Village Court, Portmarnock, Co. Dublin
May all who enter here find peace of mind and joy of life