78 Foolproof Nutrition Details

78 Foolproof Tips to Improve your healthenergy, clarity, vitality - nutritional recommendations

These are the mini chapters:

* How I Work:

* Your Inner Physician:

PART ONE: Suggestions / Support for Your Organs 1 - 10

PART TWO: Choosing Certain Foods Over Others 11 - 24

PART THREE: Bad Acts - Foods to Walk Away From 25 - 34

PART FOUR: Detoxifying - a Little Cleaning Up 35 - 42

PART FIVE: Addictions 43 - 45

PART SIX: Re-mineralizing 46 - 60

PART SEVEN: Vitamins 61 - 64

PART EIGHT: Oils and Fats 65 - 72

PART NINE: Water 73 - 77

PART TEN: Natural Pain Reduction - 78

Most of the suggestions in this e-online-booklet are ones that my clients and I have used successfully for the last 22 years in my practice as a nutritionist, microscopist and healing facilitator. There are many ways to improve health -your choices make this a very individual journey - and a lot more fun than one-size-fits-all.

Sometimes we know what we need. Sometimes we need insights, guidance and more information. Sometimes there are more than one symptom that overlaps with what you already know that needs improving/support. Sometimes we need some concrete data in order to know what to implement and how.
I recommend using a clear, defining method to find your imbalances such as thorough live blood analysis. Eliminate a lot of dithering around, wasting money and energy and time on ineffective / inappropriate (for you) therapies and supplements.
Do feel free to check back and sign up for my monthly newsletters - an email with “newsletter” in the header.
It’s impossible to implement everything we are reading - a bit at a time is a good idea. Some changes are fun to implement; some take a bit of time to make into enjoyable habits. Some health imbalances take a while to correct; some take a few hours with results that amaze and you know it is good thing!

Start with the suggestions that you feel drawn to. Other topics may require you to take a deeper look. One paragraph here cannot replace a whole textbook by a serious expert on a topic that you wish to focus on. As you learn more about your body and your specific needs some of the advice that seemed peculiar at first will seem normal or even obvious in due time.

I hope these suggestions bring you empowerment. If you require more information then a Live Blood Analysis may be right for you.
Please do not copy or distribute this report. Instead please encourage others to visit my web site http://www.pacificholistic.com and get their own copy by subscribing to my newsletter: Tweaking Your Health.


Your red blood cells turn over every 120 days. Your outer skin layer sloughs off every 7 days and deep skin tissue replaces itself every seven years. GI cells replace themselves every 5 days. Fatty tissue cells replace themselves every 3 weeks. Most white blood cells replace themselves every 5 to 7 days. 600 billion cells in your body die and replace themselves daily. So it is never too late to begin to make changes and to heal.
There is a NEW YOU just below the surface.

How I Work

Viewing your body as a very delicate and profound system of interdependently functioning organs is what holistic health in general and Live Blood Analysis in particular is all about. Suggestions such as those offered on the pages below are general and as we are all unique and there really is no one-size-fits-all, we turn to Live Blood Analysis to get that individualized, focused and specific view of ourselves. Most imbalances effect us physically - that we know because we can feel and see that. But we are also effected emotionally, energetically and mentally - it’s all connected. So the full range of causative agents and imbalances are what we focus on here, rather than the names of symptoms and pathology definitions.

A simplistic example would be of a person who has been depleted of dietary Omega 3, proper proteins and B12 (methylcobalamine) for a long time. The diagnostic, symptom-oriented labels this person may receive would include depression, tiredness, unexplained weakness and fatigue. These “problems” and resulting symptom “labels” result in a lot of despair, hit and miss tests and wasted time and needless meds. But Live Blood Analysis would simply lead to the observation of the missing nutrients and suggestions that will bring back balance - red blood cell integrity improved; nervous system supported; white cells increased effectiveness; less inflammation, improved digestion, etc. AND Live Blood Analysis is non-invasive! It can also show you how far along you have come, for example, in your efforts to detox or rebuild.
Are you on track with healing? Is what you are doing effective? Is there an important element missing?
With this one “live” drop of blood from your finger an enormous amount of information is available about the state of the various parts of the immune system, free radical damage, organ weaknesses, possible vitamin deficiencies, amount of toxicity, pH imbalances, specific areas of concern, parasites, fungus’ and heavy metals. Guess work is eliminated. It’s unbelievably exciting to see your red and white cells moving about and being busy and working at the very best of their abilities. It is also rewarding to see responses to nutritional changes, detox-ing and lifestyle changes.

microscope - live-blood-analysis Vancouver

What an amazing “snap-shot”.

Live Blood Analysis can indicate the need for further testing or referral to an appropriate health care professional. This is ideal for the individual who is proactive and prevention minded or for someone who has gone to every doctor and therapist available and is convinced that it is “not all in your head”. Many sound sources of research have ascertained that 80% of us have underlying complex nutritional and simple lifestyle deficiencies that contribute to our health problems, for which there are no orthodox tests available as yet.

I can not go, for example, to my GP and ask her to look at my acid / alkaline imbalance or if my white cells are active and doing their jobs correctly or sluggish and mal-formed or if I have enough B12 (they measure what you pee out in the form of cyano-cobalamine!). There are no standard medical tests that can show if your liver is functioning adequately; if your pancreas is producing enough healing enzymes; only if your liver is spilling enzymes and seriously malfunctioning.

Live Blood Analysis is brilliant when combined with a skilled, properly educated and well-honed ability to synthesize and evaluate the connected intracacies of what is observed.

Live Blood Analysis originated about 100 years ago by biological physicists in Europe. There were at least three separate schools of thought that were unaware of each other and all leading to what we do today! With the addition of a video camera and monitor it has become much simpler, today, for us to observe blood in action at the cellular level ~ magnified 1000 times and projected onto a TV monitor which then increases the magnification to 9000. And, it doesn’t hurt!

Your Inner Physician

Sometimes LBA recommendations are merely a matter of pointing out deficiencies. Sometimes it is a matter of stimulating internal key processes so that your inner physician can do a better job. Your body is an energetically open system that is brilliantly capable of self repair and regulation. Some factors reduce your inner physician’s ability to do it’s self-regulation duties: focal infections, unwanted chemicals, e-smog, geopathic stress in key personal areas in your environment, severe lifestyle and diet imbalances, constant chronic psychological / emotional strain, severe emotional shocks that are difficlt to resolve, unresolved issues and syndromes.

Microbes are abundant in our system when we need them, working symbiotically as part of our internal ecosystem. Microbes and bacteria - neither “good” nor “bad” guys, have more functions than we gave them credit for in the past and can become active when our inner terrain is imbalanced. They then set about to do their work on automatic - no interference from us humans - and even this process we can support.

Being “disease” free, (even when we are in an ‘epidemic” environment such as a SARS outbreak), depends on keeping our inner terrain in as optimum a state as possible with smart vigilance.
Come and take a look at yourself, up close.

“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; e.g. mosquitoes seek stagnant water, but do not cause the water to become stagnant”
Dr. Rudolph Virchow (Father of Pathology)

PART ONE: Suggestions and Support for Your Organs

1. Your liver, a miraculous filtering device, is a serious multi-tasking workhorse and home to many subtle and essential chemical and metabolic reactions - hundreds! Your liver must be thriving to help keep all the on-going critical systems calibrated just right for your body. Your liver also serves as a storage facility for certain nutrients (for example extra unneeded methylcobalamine B12) and at the same time it is also a perfect place to keep toxins stored out of harm’s way! Some of the harshest damage to our livers come from the toxins in medications (such as chemo, anti-psychotics, anti-depressants, thyroid meds, statins) and painkillers (such as Tylenol).

The least inexpensive method of supporting and cleansing your liver is with the classic castor oil pack treatment, made famous by Edgar Cayce - go to http://www.pacificholistic.com/Castor_Oil_Packs and read what you need in order to do these effectively ~ un-printed un-bleached wool flannel, organic castor oil (inexpensive - at the health food store), some plastic bags, an old beach towel, a hot water bottle, and a sense of humor, etc).

Our livers consist of tissue and tubules. The emotional issues connected to the tissue (endoderm parenchyma) is a fear of imminent starvation, a huge fear of lack of finding sustenance, or a fear of not being able to eat (example, because a growing tumor is in the way in the esophagus that one fears will block all food).

The emotional underlying issue for the liver tubules, as well the bile ducts, is an anger that is focussed on in one’s personal territory or concerning nearby personal boundaries - can be a conflict over money owed by those withon one's close-in territory such as family, an unfair inheritence settlement with a family member, or literally anger over one’s surroundings or terrain, such as a neighbour’s insistent noise intrusion or constant trespassing.

2. If you have been taking anti-biotics then your liver and intestinal tract will need to be healed from the anti-biotics’ negative side-effects. The easiest way is by taking a course of inexpensive Alpha Lipoic Acid (ALA) for the liver. ALA is a miracle supplement that supports the liver; is a profoundly effective general anti-inflammatory and antioxidant.

Read about this wonder supplement at “Liver Disease: The Shameful Culmination Of Allopathic Therapy” ~ a wise article for everyone to read, not merely for people with liver challenges - at http://pacificholistic.com/ALA. Simultaneously, your intestinal tract needs new bacteria after anti-biotics - try Natren’s Triple Health or Bio-K (not the soy or non-diary variety) (any good bacterial supplement should be kept in the store’s fridge).

3. Liver cleanses or a liver flush is often written about in popular health magazines and on the internet. Although it looks simple on paper, and helps sell supplements, it requires that a serious bowel cleanse be undertaken first. The liver cleanse as described by the late famous Dr. Hulda Clarke and others found on the internet that require you to ingest a lot of Epsom salts, oils and lemon, etc, should only be done after a serious intestinal cleanse is completed or else you may create more damage than good.

If this is ignored then some of the the pathogens and other stored toxins which were in the liver, cleverly stored out of harms way, might be released from the liver and then are quite likely going to find a new home somewhere downstream in the intestinal tract where anything can adhere easily (at least 27 feet long) if not cleansed first.

All too often quickie liver cleanses or less than quality commercial liver cleanses, merely rearrange toxins without adequate total departure from the body or worse still, will allow your toxins to lodge in the intestinal tract pockets and diverticulae and cleansing is not achieved - much like rearranging the chairs on the Titanic!
You’ll actually unwittingly compromise your health. So start your liver cleanse by doing a thorough Intestinal cleanse first. There are a distinct few that are worth exploring ~ just go to the detox section / tab - at this website.

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 even 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, pure sugar, exacerbates any blood sugar imbalances you may already have (known or unknown) until such time as the proteins and fats from your upcoming meal land in your stomach to balance things out a bit. 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 meal hasn’t even begun! (I always munch on some nuts that I have in my car and purse, en route to a restaurant - just in case I order a drink.) Then the alcohol lands on some protein and fats and slows down any imbalance.

5. A herbal tea you can assemble for the liver - herbs that can be bought at a reputable herbal apothecary or ordered online - would include milk thistle, 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’s important 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 food-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 to have more of the following on your plate in quantity: nuts, beans, lentils, spirulina, watercress, spinach, black caraway, black cumin, fennel, fenugreek seed, nutmeg, amaranth, quinoa and buckwheat. If you have a herpes challenge, then avoid the nuts, as well as, L-lysine opposing foods such as carob, raw chocolate, coconut, caffeine, dairy, gelatin, 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 780mg of glycine each day for two weeks, followed by 390mg 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 our bodily systems due to a sluggish thyroid (http://www.wilsonssyndrome.com) and is characterized by a lowered body temperature and can be self-diagnosed by taking one’s temperature in a very specific manner (see http://www.wilsonssyndrome.com/HowAreTempsMeasured.htm). Orthodox thyroid lab blood test results are often in the “normal” range even while one has Wilson’s Syndrome, or when one has a stressed hypothalamus and/or pituitary that signals with the thyroid, so the tests your GP’s lab offers are not sensitive enough or else the interpretation of the result is too loose and tpossibly 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”. This topic is large and there's not enough space to elaborate here at this blog on the wonderous work and understanding of the thyroid.
(Wilson's Syndrome is NOT to be confused with Wilson’s Disease related to copper).

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, AND free T4 and T3. 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 basic 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 simulateous 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.

9. Wilson’s, when caught, can be corrected with a “natural” thyroid medicines that your naturopath can supervise. This is Armor, now only available in the USA. In Canada Armor's is diguised as a pharmacuetical with changing names.Wwe can still use thyroid extract (which needs to be smuggled in) and/or potassium iodide - all options that require carefulness and to be discussed with your alternative practitioner. (It is always better to use a natural thyroid extract because the synthetic, medically prescribed chemical medicine your GP would recommend requires a lifetime commitment of replacement rather than leading to healing of the thyroid). You can always switch to the pharmaceutical thyroid replacements when the more natural measures do not work for you. NEVER the other way around.
80% of Wilson’s Thyroid Syndrome sufferers and low thyroid folks that have been identified are women. But the challenge is ultimately for both sexes - men have a harder time admitting their tiredness, I guess! Virtually all of the chemical reactions (including the work enzymes do )that take place in our bodies are temperature sensitive. When our body temperature is too low (or too high), our body functions less effectively, causing a very wide variety of complaints and mal-functions that can be hard to pin-point with mainstream medical tests.

Give yourself an overview - Live Blood Analysis or take a trip to your naturopath FIRST. Because most western medical doctors don’t yet know about WTS or the complex details of the TSH numbers, you will need to know your own information well and first, and take it along when consulting your MD.

10. 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 sage oil performed significantly better in memory tests. The herb inhibits acetylcholin-esterase (AChE), which breaks down the neurotransmitter acetylcholine, which plays an important role in memory and which shows depleted levels in Alzheimer’s disease. Find Sage in quality herbal apothecaries in different forms and strengths (tinctures, dried herbs, oil, etc). You will need more than just sage tea - so try a top quality oil or tincture.

PART TWO: Choosing Certain Foods Over Others

11. Barley, a grain often overlooked by culinary trendsetters, has superb health benefits and great flavor. Use ORGANIC barley as a cereal or in soups and stews, much like you use rice and noodles. It is high in both soluble (our gut fibre) and insoluble fiber (biome bacteria's fibre). Leaving the bran layers intact is actually called un-hulled barley. When the hulls are removed it is called pearl barley. The former is richer in fiber, selenium, niacin, vitamin E, phytochemicals and lignans than other grains.

12. Buckwheat looks and tastes like a grain, but is actually the seed of a broadleaf plant related to the rhubarb family. While it is not a true grain, it can be used like one in cooking (and in its beneficial reactions to blood sugar levels, a proven promoter of systemic anti-inflammation effects  when high). 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's often enjoyed in the form of buckwheat “soba” noodles, which I highly recommend. Barley and soba noodles - ORGANIC (unglyphosated) - are available in all quality and specialty 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 genuine gluten sensitivity or celiac disease.

13. Make gradual changes to your food choices, rather than a severe shift in your diet all at once and feel more empowered...
Move from white bread to really good quality whole wheat bread (if you can handle the lectins) AND made from organic flour. Cobs Bread, (the fresh bread chain with outlets in western Canada), 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 homemade, thin, oven-baked ORGANIC (unglyphosated)  potato wedges and then try this with organic, coloured potatoes, too (red and purple) that have been cut in thin wedges and sprinkled with a little olive oil and Tibetan salt - yummy!
Make a large batch of ORGANIC (unglyphosated) potatoe wedges to last a few days and have on hand for when you are in a rush. Switch from just roasting potatoes to roasting a range of root vegetables such as red and white onions, sweet potato, garlic cloves, small wedges of ORGANIC (unglyphosated) turnips, carrots and yams and using flavoured oils to sprinkle on after the roasting.

14. Make gradual changes to your nut choices (no, not your friends), rather than a severe shift in your snacks... make your nuts work for you. Change from commercial, salty, roasted peanuts that come in little tin cans to raw, organic, nuts that are less fungus prone, less heat-treated and less toxic and higher in minerals and good fats. Switch up from peanuts to Brazil nuts, hazelnuts and almonds. Get in the habit of soaking your nuts in advance to remove the enzyme inhibitors - lectins (mother nature’s way of protecting the nuts from vermin while they are growing) and let them dry naturally in a very low oven of 113* or in a dehydrator.

15. Make gradual changes in favour of organic and raw. iNVEST in a dehydrator - make crackers with sesame seeds, spices and the pulp of your saved juicing vegetables which can be frozen. Fruits can be ‘put away’ with vodka or gin and re-appear at festivities in winter!

16. Acidic versus alkaline foods ~ 0-7 pH is acidic and 7-14 pH is basic ~ while 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, urine, saliva, lymph, etc) has it’s own unique optimum pH and is in synergy to maintaining the blood’s pH constant and in it’s narrow range. Western medications affect our overal pH severely. The foods we eat can alter the pH of our body’s tissues, too. For example, meat, grains and sugar acidify the body’s tissues (not the blood), therefore lowering their oevral pH, causing the resultant blood’s pH to rise slightly till some buffering occurs (such as minerals being removed / drawn from other areas such as from bones). Acidic blood doesn’t exist. If blood is below a pH of 7 (acidic), then you’d be quite dead.
So be basically - eat plenty of fruits and vegetables - a make it a wide range of types and colours - roots and leafey as well as common and unique - 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 and blood!
A very good discussion on acid / alkaline balance and the many myths around pH and why it's important to maintain the right alkalinity in our bodies, and what various pH levels mean and how to keep it all working synergisticallyat https://youtu.be/dqFGhA0hz3o - ever heard someone lament “I’m too acidic’?

17. Many grains contain a tiny speck of protein called gluten which many people feel they have difficulty digesting Unless they are outside of North America and then there's no problem). The common variety of grains found in the baked goods in most bakeries and supermarkets, have had their DNA (a protein) spliced and diced and altered for the last two hundred or more years (for many reasons and some are so as to continue the challenge of increased production, larger harvests, rust repression and bacterial control and so on (all a good thing, to some degree). And most inexpensive baked goods are mixed with the even lesser expensive soy flour (unfermented soy) which s an excellant but un-nutritious filler. Why not have someone who muscle tests properly, check to see if you have any REAL gluten sensitivities or get a food allergy test done at your naturopath’s office (a blood test that is very expensive - the test, the mark-up, the courioring, the required office visits) and CERTAINLY not the scratchy, unscientific skin scratch test at your GP’s (the scratch test is more like a lottery).
While muscle testing, one can see if the demon in the wheat is actually the gluten or any parts of the hull containning massive amounts of glyphosates, pesticides, herbicides, funicides and it's many chemicals / poisons.

18. Beans and lentils are an incomplete high-protein food source (eg, kidney, black, navy, pinto, chickpeas, garbanzo, dried peas, different colours of lentils, etc). They are all low in calories and high in complex carbohydrates, partial proteins and dietary fibers (combined with grains such as barley or oats they approach being a complete protein - especially good for vegetarians who spend a lot of time combining correctly so as not to create severe deficiencies in certain amino acids). These proteins rank low on the glycemic index, too, which means that they do not cause the pro-inflammatory, hunger-inducing spikes in blood sugar and insulin 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 anti-oxidants. 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 until the last minute of cooking (hopefully, Tibetan salt, if you do). Try pairing these with with turmeric or 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 and bloating 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. (...unless you are a vampire). Supplementation (Enzymatic Therapies has a good quality garlic supplement brand) is a good and easy way to take in a helpful dose. It’s the allicin in garlic that is the active ingredient. Cooking garlic affects the health benefits of the allicin and turns the garlic into just a pleasant flavouring with benefiial sulphur. Garlic causes some people to be sensitive, allergic, even foggy-brained.
Raw garlic and garlic supplementation have antiseptic, purifying properties (antibacterial, anti-viral and anti-fungal).
We store the unused sulphur that we get from garlic in our tonsils. If you are missing these, then daily garlic and onions in our food is a beneficial idea - keep sulphut coming - especially as we cannot avoid all glyphosates and this horrid pesticide uses up a lot of it (see the research of Dr Stephanie Seneff).

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 from acai is okay, if it has not been heat-treated or pasteurized because the heat destroys the enzymes and most of the vitamins. The raw açaí berry gives the grape a run for its money for it’s concentration of antioxidants, anthocyanins, good oils, 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 (important for a number of reasons - it helps omega-3 fish oils penetrate the cell membranes and make them more supple and strong. (By keeping your cell membrane supple, all your hormones, neurotransmitter and insulin receptors function more efficiently.)

23. If you want to drink quality milk, then find a cow-op and get Real Milk or raw milk or what was once known as “normal milk” and is no longer allowed to be sold (by law as it is considered a potentially toxic material in a number of states and provinces). Consumers who were once lactose intolerant are sometimes not intolerant to raw milk because the required enzymes to digest the milk sugars, lactase, are still intact in the raw milk. As well, the fat molecules in non-pasteurized milk have not been tortured or altered by high heat and the proteins are not deformed either.
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. In BC we cannot seem to get our legislative heads around this good substance (how did we once manage?!)
Does Health Canada need to be re-eduacated? More on this if you follow the difficult journey by Michael Schmidt in Ontario at GlenColten Farms: https://thebovine.wordpress.com/the-michael-schmidt-story/

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 10kg. per person legally in your vehicle. Take a cooler with you. Places to purchase the milk are listed at Weston A Price's blog: http://www.realmilk.com/realmilk-finder. Canadian Federal rules allow you to do this for personal use only.

24. Yoghurt may be tolerated by some lactose intolerant folks - when the milk one starts to make the yoghurt is unpasteurized (ie has all the useful bacteria and enzymes still in it) and properly fermented so the lactose is removed through fermentation. This can only happen in quality yoghurt that has not been fooled aroound with - “putty-fied” - or mass produced and inexpensive yoghurt is often made thicker by adding filler, thickener and some citric acid to mask poor quality milk (dried old milk solids added and imported from questionable countries where due-dilligence is not real - some from China even! - remember the melamine food poisoning scandals - https://www.bbc.com/news/10565838.

The fruits that are added in to yoghurt may not be fruits at all - anything red may be beet juice and sugar additive or high fructose - added to help camouflage the lack of quality and satisfy advertising generated demand all the sweet-tooths. (To stay popular with children the mass produced yoghurts add more and more sugars. To stay popular with adults the mass producers now advertise on prime time TV showing all sorts of green things doing the mumbo in people’s tummies in order to suggest healthfulness!)

Making quality yoghurt is easy to do at home and then you know exactly what you have! Make tempeh at home, too. Great info at http://users.sa.chariot.net.au/~dna/kefirpage.htmland at http://www.yemoos.com/waterkefirstrains.html.

Yoghurt is not a pro-biotic - it’s a pre-biotic. Prebiotics are provided in fermented foods such as yoghurt, kefir, kombucha, sauerkraut, fermented veggies, brie, Gouda, and insoluable fibers in root veggies and all of these stimulate the growth and procreation of “good” gut bacteria that are already there.
Proper probiotics - the actual bacteroia -  have a limited shelf life and are specifically cultivated bacteria that your gut needs (not a food) made to add to the live bacterial colonies already in the gut, working in our intestinal tracts with the bacterial counts spelled out on the labels of these supplements. If they are not refrigererated, think twice before purchasing

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 bean itself, in it’s unfermented and unprocessed state, is a dubious food that can be an un-nutritional culprit leading to poor health when eaten more than sporadically. (Kudos to Jillian Michaels, trainer, of Biggest Loser fame) for questioning Oprah’s love affair with soy while “battling” her thyroid challenges... and where is Dr. Oz?
Soy protein isolate and soy filler is very creatively used and more and more tribute is given to it’s health qualities... follow the monry!
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. They are unsubstantiated and actually scientifically refuted and scientifically proven false over the last 20 years but the soy lobby has verrrrrrrry deep pockets. You may remember back in the '50s and '60s that many health claims were made for margarine, too, while butter was scientifically proven to be bad for you. Where was the dairy lobby then? The stronger the lobby, the greater the extent of the claim manipulations and advertising techniques and also the greater the extent of elbowing and sabotaging the competition (such as animal proteins). How smart the subtle lobbying has been with our purchasing thoughts, attitudes and decisions!

“Follow the money” type research looks at where the sources of the pro-soy voices come from and who was paid for the “research” and who was paid for publishing the advertising or the advertorial content of any article to convince the readers of the greatness of these unfermented soy products (even alternative and righteous seeming magazines are not all as smart and fact-digging and integrus as it seems)! Even some naturopaths and nutritionists are caught up in this soy panacea madness. So take unfermented soy out of your diet (including the fake drinks). Vegans and vegetarians often react to negative soy information as they regret seeing one of their easier protein sources negatively described. Nor do the vegans and vegetarians wish to feel conned by producers that they have put all their good faith / trust into while denying themselves other foods... 

26. Menopausal women have been ‘sold’ on the benefits of the hormonal benefits 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 menopausal reproductive system - try a combination of sage leaf, blue vervain for sleeping (not regular vervain), black cohosh root and/or vitex berry made into tea and of course, see a herbalist about these. Also, see a welll educated aromatherapist for wise alternatives. These herbs / oils can be bought at a herbal apothecary or ordered on-line from a reputable 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, baked goods, cheap chocolate, fake or cheap cheeses and amny supplements and so much more.
Unfermented soy is very hard on your 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. What we know for sure is that we do not have the necessary enzymes in our pancreas to break down unfermented soy during digestion. Go to http://www.westonaprice.org 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.Christopher Shaw in Vancouver, BC who was one of the foremost researchers on this topic in the world. He doesn’t publish much in journals or peer-reviewed magazines on this topic now. His unique work bears out this unfermented soy information, too, and so much more. For example, he has seen in his quality research on rats that the myelin sheath that surrounds all of the nerves - large and small - is affected by unfermented soy.
Soy flour is one of the main ingredient in inexpensive pasta, fillers and sauces, too. Sometimes soy has actually been added in with other products in order to make those allowed and consumer-wanted health claims. Go to a nice bakery and ask - just mention that you are allergic to soy and see what the ingredient cards say. Ask at your local coffee shop for the ingredients to your morning donut or bun (even Starbucks) - read, read, read and ask, ask, ask. And cudos to Cobs Bread for removing soy flour!

Thyroid tissue and the many thyroid functions have problems with unfermented soy (see http://www.westonaprice.org for this, too). Nuts, eggs, diary, legumes and lentils are good replacements in your diet for unfermented soy protein.

28. Tempeh and miso paste are fermented soy products and Japanese natto and Chinese 'stinky soy' are fermented forms of soy, too. Fermentation removes the need for special enzymes that our bodies naturally do not have, but must have, to digest soy. Therefore fermented soy is fine to have in your diet. UNFERMENTED soy is NOT (Tofu is not okay! - that's merely ground-up cooked and co-agulated beans - 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 average Asian diets have a fraction of the unfermented soy compared to the present day vegetarian 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 (with soy flour). 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 hidden unfermented soy flour). Then there is the pasta, tofu, soy yoghurt, fake meats, fake cheeses, thickened sauces and soy ice cream of the evening meal - some or all of these. Many servings. Not your classic Asian meal of old where all soy was fermented.
We cannot look to the Asian diets of the past as a sign that soy proucts of today are just fine to consume.
Edamama - are soybeans which are harvested before they start to ripen and then parboiled and frozen - unfermented obviously. And they are not ripe and therefore full of damaging lectins! There are a number of ways that people eat edamama without knowing it - processed in sweets and savories. Better to have a small square of good quality raw chocolate, nuts, a banana, a quality granola bar, etc.

29. We all know that MSG is a serious 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 a local high-end organic coffee! If your cup of java gives you a non-stop dull headache, it may not be the caffeine. Campbell’s Soup makes special duplicate canned soups with extreme-extra MSG for the Asian population in my city! Not much English translation on the label either!

30. Some foods from China CAN be very exotic and unique. Some foods from China could be of much higher quality than what we are stuck with at the moment. Do your best to know your food sources, buy local and truly organic!
Some types of FISH:
Tilapia and cod are commonly farmed in China. These fish are some of the worst, most toxic and unhealthy fish that you can come across – they live in their own waste. 80% of tilapia that we eat in North America is from China and 50% of the cod comes from China too! (We should not have over-fished the North Atlantic!)
Chinese Fruits and Juices:
About 50% of all the apple juice sold in North America comes from China - the LARGEST pesticide using and producing country in the world (and we thought we were disgusting with Monsanto and such) let alone added ‘sugars’. Goji berries are not a health food when grown in China as the irrigation water is so polluted that heavy metals such as arsenic make this otherwise dried fruit very avoidable.
Processed Mushrooms:
Mushrooms are all the nutritional rage... Mushrooms and ‘mystery’ mushrooms from China that are processed make up 35% of our consumption in North America. Some of these processed mushrooms are labelled as organic to increase profits. If you do a google search you’ll find that there are many “mystery mushrooms” in that area of the world, and are completely fake.
Chinese Garlic:
Chinese garlic is sprayed with more chemicals than you’d like to know... It preserves them for long periods of time and makes shipping and marketing so much easier. Over 30% of our garlic is from Mainland China – if there’s no ‘beard’ on the underside of the bulb – little beige hanging roots – then it’s a dead food.
Plastic Rice:
Coming to a store near you or already there! Made from potatoes and a fake synthetic resin.
Fake Black Pepper:
Textured mud - the Chinese don’t have a lot of due diligence in their food and safety regulatory systems – and neither do we in Canada and the USA. There are standards and there is enforcemenrt and over-sight... And all of it requires a strong stomach.
Green Peas:
Fake green peas in China were found in 2005 along with the melamine corruption (which came to light because North American pets were dying for unknown reasons due to inexpensive Chinese pet food!)  Fake peas are created with the cheaper soy beans and other similar-looking cheap beans along with green dye and sodium metabisulfite (a chemical that is used as bleach and a preservative and also inhibits the body’s natural ability to absorb calcium).
I have a client from Shanghai who hates going home for her annual visit – her latest anecdote was that she bought expensive red grapes (for the resveratrol) at a market and when at home, she washed them and the purple dye washed off and she was left with green grapes! 

31. Research 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 use of the fermented grape and who disseminates this advertising that will sway you? Where's Health Canada about making false claims? There may be some benefit to having a small glass of red wine for the anti-oxidants and phenols and white wine if you have a particular malic acid deficiency, for example. Yet when you look at ALL health challenges together - the other ingredients and chemical reactions (and not the elements of the anti-oxidants in isolation), then that glass of wine can also pose metabolic problems. The public is not well-served with the sweeping statements that modest wine use is 'good for you'.
Wine consumption, when promoted in honest advertising should be better explained. It is best drunk WITH food - not before a meal or on it’s own on an empty stomachs. It’s important that the wine not create a sugar spike or insulin imbalance - for everyone - not just diabetics. Does the wine have lectins? Glyphosates? White wine is fermented after the grape's skin is removed - so there are less glyphosates

32. High Fructose Corn Syrup (HFCS) is made from corn, so it must be good, you may think? NOT.
This highly manufactured form of sugar is even more lethal than regular sugar and is tucked into so many foods!. Watch this: http://tinyurl.com/crcor9. then go to: http://tinyurl.com/5kwakk.
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 poison. The injection of toxins into the growing phases as well as glyphosates has made it even more toxic. 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 artificial ”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.

33. Eat organic non-glysphosated root vegetables (yams, beets, parsnips, 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 dozens of 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, milk). The complex carbs are of two types: ‘soluable’ (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 good bacteria in the gut for breakdown. Because we tend to cook root vegetables, the natural enzymes they have onboard are partially destroyed (although grated raw carrots, yicama and celeriac root can taste great RAW when added to a salad, for example). This asks more of the pancreas for supplying the needed digestive enzymes. So use roots judiciously.

34. Bananas we know contain natural sugars but also soluble 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 and 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 anti-acid effect in the stomach and neutralize over-acidity and reduce irritation by coating the lining of the stomach.

The B6, B12 that bananas 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!” Live Blood Analysis will show you if you are taking an adequate amount or if you are deficient.

PART FOUR: Detoxifying - Cleaning Up Easily

35. The lymphatic system, our first and foremost toxin collection system, doesn’t have a pump (such as our heart). Once picked up out of the extra-cellular matrix, our toxins move into the lymph tubules and then this lymph moves through the lymph “arteries”, through the lymph nodes (cleaning stations) and onward and moves only because we move. The best way to energize the lymphatic system is walking, gentle movement such as yoga and trampolining.
A fine cream, Lymphdiaral by Pascoe (called lymph drainage cream), can be applied to the skin of compromised lymphatic areas and lymph nodes areas to gently, homeopathically, get things moving. (Avoid the copy-cat creams).

36. The herbs plantain, calendula and cleavers (made into a tea) is a simple remedy - add some mint herbs for taste (or an occasional piece of ginger root). These are good for lymphatic drainage, too.

37. ozone / oxygen therapy: http://www.pacificholistic.com/ozone

ozone / oxygen therapy, detox, healing,

38. Essiac is a herbal mixture often associated with alternative cancer therapy and has been marketed in different forms and by different companies. The four originally used herbs are strongly detoxifying and were very successfully used by Renee Caisse decades ago in Ontario to save many 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 of the four above herbs ONLY and these are sold in an opaque deep green bottle that has Renee Caisse’s round shaped portrait on the label (in better heath food / supplement stores, only). Avoid the copy-cats - it should say “Original ESSIAC® from Essiac® Canada International”. NOT JUST FOR PROSTATE CANCERS!

39. Bio-xy cleanse is a supplement (at better health stores) in white plastic bottles with unattractive blue and white labels and contains a very easily metabolized and absorbed 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 not be absorbed by your body at all or in very small amounts or just creates diarrhea. (Magnesium absorption all depends on the chemical form of the magnesium supplement and how you allow the stomach lining (not the intestines) to absorb this form - a birt tricky and too long an explanation here, but suffice it to say that magnesium meant for the muscles, tendons, connective tissue and bones etc, (incl heart and arteries and veins and joints) must be absorbed by the stomach lining.
Therefore all enteric coated pills and capsules will not open till in the intestines... and not be absorbed into the blood stream for further delivery, but will have an affect on the 28 feet of intestines and whatever is in them.
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 and medications.
Magnesium takes part in more of the bodies’ biochemistry than we can imagine. Proper magnesium supplementation (not through the intestines like most supplements provide) can reduce or help reduce kidney stones, sensitivity to pain, edema, chronic fatigue, muscle spasms, spastic bowel, heart palpitations, fibromyalgia and polymyalgia.
It can be altered by your body to replace or become calcium when really needed - a true miracle mineral!
Calcium and magnesium caplets or pills are not productive separately, require a different chemical reaction and tissue 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...or just helpful for making good and soft stools.

40. The other good reason to use a magnesium supplement without expecting too much absorption, is to gently cleanse the entire intestinal tract - the small and the large intestines - those 28 feet. The magnesium (in an enteric coated form or capsule), when taken in certain specific quantities and on an empty stomach, helps with achieving intestinal flushes or merely stoll softening.
When doing any sort of intestinal flush, it’s a serious necessity to re-populate your gut with good bacteria and pro-biotics when the cleanse is completed - on a regular basis and as maintenance.

41. 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. They, too, want to survive. Unfortunately they multiply, so it’s best to keep them under control and then eradicated.
Dr Hulda Clarke products are no longer manufactured by her (I think her supplements were magnificent when she was alive, not her research).
You only need the 3 items she popularized:
1. tincture (liquid, not pills) of the green hull of the Black Walnut (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 very fresh - not the cooking variety - most average store varieties have been irradiated) - usually in caps;
3. wormwood (the artemisia variety only) - in capsules.
These three plus a combination of other herbs called Rascal are now obtainable at http://www.KroegerHerb.com - the Herbal Combinations page. Personally, I would also order the green tincture of the black walnut hull at the new Dimensions Tinctures page.
(I’m not a doctor and not allowed to diagnose or treat by law (that holds for this entire page you are reading here, so this is a nutritional discussion about how I personally dealt with my parasites)!
And this is how I took these supplements: http://www.pacificholistic.com/parasites.
And when the gut is fixed, then it will probably need some quality probiotics and followed with prebiotics, too. ...
... and a snapshot of the amazing Hanna Kroeger’s life story, while you visit her site: http://www.peacefulmeadow.com
Most orthodox parasite meds are harsh chemicals that can damage your organs and are prescribed by specialists who take their recommendations from the lab tests / reports where your stool samples are evaluated after having sat around from days to weeks, albeit in a fridge)...

42. Some assumptions circulate that dark circles under the eyes are due to parasites and/or candida and that is not factual. Some people erroneously feel that a stringent parasite cleanser is called for, often, as well as a regular candida busting diets. Much mis-information here that is usually more related to sales! Parasites can be discovered by live blood analysis. It occurs much less often than people think or are told.
Usually if a parasite comes in through our food such as with sushi, the stomach acid paralizes the parasite to start with and then the enzymes and other digestion factors kill the little bastards... only when there is a lesion or some other unique cellular lesion in the intestnal tract's 28 feet can the parasite manage to get into the blood supply for a walk-about. Our bodies can deal with normal incursions and remove parasites naturally most of the time. If not, we'd all be dead.
Candida can be highly beneficial (Yes!) as well as non-beneficial and this depends on many factors that can also be seen with live blood analysis (yup! candida has had a really bad wrap, sometimes un-necessarily).
It may be more effective for your body to start with a simple, gentle bulking laxative with soothingn and healing herbs so the colon can find it’s natural balance - very small amounts of psyllium husk powder (never the seed itself!), high quality bentonite clay, a tiny amount of senna, fenugreek, burdock, marshmallow root and slippery elm. After a few weeks of this process, one can repopulate the intestinal tract with quality pro-biotics such as products by the excellant firm Natren - Bifidus, Bulgaricus and Acidopholus (even thought there are many more beneficial strains in our gut - these will do as starters).

PART FIVE: Addictions

43. Most of us have some form of addiction, but we only think of addictions in terms of drugs, dealers and debilitating behaviors. Take stock of all your addictions and list them - it’s less daunting and emotionally laden when written down on a piece of paper - boom! right there in front of yo -, than running around in your head. There may be more than one.
Even wheat can be an addiction (try not eating wheat, including wheat fillers or crackers or sauces or beer for 5 days)!
And coffee can be most difficult to set aside for some people! As we know, most people use addictions to avoid the feelings coupled with life’s personal 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 it. Decrease the quantity you use, by 25% for one month (or a time frame that makes sense but doesn't set up failure to easily) and then assess how difficult or maybe easy, it was. The repeat and repeat. Also assess if there were any life problems or issues that were connected that need further scrutiny. 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 a hug. 
For example, if you drink 6 cups of coffee then 25% less becomes 4 1/2 cups a day. Do this for a month. I’m sure that you can still function on 4 1/2 cups a day. And this method also proves to you that you are in control, that you have discipline and strength and that positive outcomes are possible. Enjoy the feeling of empowerment. What applies to coffee also holds for cocaine, cigarettes and wheat, sugar and alcohol.
If you DID commit to the 25% decrease in your chosen food, drink or behaviour, then give yourself permission to indulge in the remaining 75% of your “addiction” and dispense with guilt if you can.
Guilt is damaging. Guilt tends to riddle the actions we take “with little holes” and is a very acid emotion - toxic to 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.

44. 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 behaviors. 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% commitments (above suggestion). Gain from what is called 'borrowed benefits' from a group working with EFT. The basics are best discussed by the founder of EFT: Gary Craig: http://www.emofree.com

45. 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 toxic people you may be associating with can also be a first step.
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, a counsellor, learn EFT, get more information with neural specialized kinesiology, etc, to see what other methods work. 
Associate with people who are not threatened with seeing positive changes in you. Your work does not require radical emotional or social surgery - step by step - quietly (and no hanging out with support groups, where all the folks are in the same soup and where people tend to re-anchor their problems by each person identifying with each others' problem and resulting vibrations).

PART SIX: Re-mineralizing

46. When our bodies become low in its supply of a specific electrolyte, a mineral, then other parts of our body will donate some of it, in turn. This causes some decreases in cell and enzyme functioning elsewhere, consequently, too.
Our bodies have an 'inner physician' type of knowledge to retrieve - by priority - for more important missions. So too, maintaining a balanced pH is paramount for our body’s functioning. Every one of hundreds (maybe even thousands) of functions in our body is dependent upon an adequate supply of just the right minerals and trace 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. The green-house slurries are wholely inadequate from a health perspective and only contain the bare minimum (even if they turn out beautifully looking produce) and non-organic fruits and vegetables donate some of the worst heavy metals (from glyphosates, herbicides, pesticides and fungicides) to boot!

47. Minerals are required for buffering our body's cell and tissues from acids and for initiating many chemical reactions. In order for energy (sometimes called zeta potential) to flow throughout our bodies, we need minerals - electrolytes that make it possible for our energy in every cell (peso electricity) to flow. This flow is movement of electrons through the matrix (We are electro-chemical beings).
No minerals... no electrical charge... NO LIFE! The better mineralized we are, the more productive our many thousands of automatic chemical reactions are that are taking place 24/7, too. Minerals are also involved in the making of enzymes. They are often co-factors. They are involved in the pH re-calibrating that is on-going every second in our body. You can use food to get enough of them for good maintenance but food alone is not enough to make a therapeutic difference - for that some naturopathic IV’s would be better - not willy-nilly.
You can drink your minerals! Juicing is one easy way! (and save or freeze the pulp for soups or home-made raw crackers). I boil organic celery (extra plant sodium), parsley (iron and vanadium and much more) and beet tops or other deep greens or onions (sulphur) and garlic and into a big pot of water. I boil the hell out of the vegetables (always organic) and discard them and then drink the broth (the enzymes and vitamins are destroyed in the boiling but the abundant 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 table salt or meat broth cubes for flavouring and ruin a good nutritious therapeutic drink. Drinking mineral rich vegetable broths is the most simple, inexpensive and natural means of improving your health, quickly. Re-balancing your minerals is critical.

48. A solid alternative to anti-biotics, that I would highly recommend if the need for anti-biotics were truly called for, is liquid colloidal silver. Always have some around in case of disaster or emergency. Colloidal silver is rather pricey as is colloidal gold. It is easy to make - equipment can be purchased from Sota Industries in BC and will last a lifetime once made or bought (http://www.sotainstruments.com/products_silver_pulser.asp). Do not take unless needed - no need to kill off good bacteria because of clever advertising, esp the bacteria in the intestinal tract, unless necessary. Often people forget that the swallowed silver (and the same for oil of oregano) eradicates the bacteria that are a very necessary part of the healing equation - from the mouth (gums and cheek walls), throat and stomach and what is left of the lqiuud will then kill off the great bacteria working ceaselessly in the gut for us - both in terms of digestion and integral in healing throughout the body (organs, tissues, fluids).

49. Iron is an essential nutrient and integral part of many proteins and enzymes that maintain our health. It is a central part of the oxygen-carrying proteins hemoglobin (in red blood cells) and myoglobin (in muscles). It is also essential for the regulation of cell growth and differentiation. On the other hand, excess amounts of iron can result in toxicity. Almost two-thirds of iron in the body is found in hemoglobin, the protein in red blood cells that carries oxygen to tissues. Smaller amounts of iron are found in myoglobin, a protein that helps supply oxygen to our muscles and in certain enzymes that assist in many essential chemical actions. Iron is also found in proteins that store excess iron for future needs. Iron is absorbed mainly in the intestinal tract.

Iron is found in food in two forms: heme and non-heme iron. Heme iron is derived from the iron found in the red blood cells in animal foods, such as red meats, fish, and poultry.
Iron in plant foods such as lentils and beans is called non-heme iron. Heme iron is well absorbed and efficient at about 15% to 35%. Non-heme iron, (in fruits, vegetables, grains, nuts) is less well absorbed and varies from 2% to 20%. Vegan diets only contain non-heme iron. Because of this, iron recommendations should be higher for vegetarians and vegans than for non-vegetarians.
But the non-heme type plant sources also have beneficial co-factors such as Vitamin C that can help metabolize the non-heme iron. The minimum consumption for iron is about 15 milligrams per day for adult men and for women after menopause and 30+ milligrams per day for women prior to menopause. Children, toddlers and babies have their own quotas.
Some cooking tips: you’ll want to eat your iron containing foods a few hours away from calcium supplements, tea, coffee, wine/spirits and spices. Vitamin C is a friend of iron and helps it’s metabolism. In vegetarian sources, vitamin C is often contained in the same food making the iron more absorbable (by reducing dietary ferric iron (Fe3+) to ferrous iron (Fe2+) and forming an absorbable, iron-ascorbic acid complex) Vitamin C protects iron by binding polyphenols, thereby leaving iron alone for unfettered absorption.
Two co-factors for iron are sulfur and copper. Real cacao chocolate has both iron and copper together! Those of us who cannot store sulfur, because we have had our tonsils removed, need to always include some sulphur containing foods such as garlic and onions in our meals daily to have some at the ready.
Phytic acid or phytate, typically in legumes, soy (massively), grains and rice, inhibits the non-heme iron absorption by binding to it. Even small amounts of phytic acid (5 - 10 mg) can reduce vegetarian source iron absorption by half. The absorption of iron from legumes such as black beans, lentils, mung beans, split peas and especially soy beans, can lower non-heme absorption of iron down to virtually zero.

50. Potassium is needed to convert sugars and fat into their proper compounds so they can be bioavailable. 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 or maybe an unhappy biome). Potassium deficiencies are also associated with breathlessness, fatigue, insomnia and low blood sugar. 

51. Potassium is also in organic bananas - inexpensive and natural. One a day for a while and you’re on track again. This may beneficially change the sodium / potassium balance at the cellular level and force some of the extra sodium out at the cellular level (at night, when some fluids reverse actions at the cellular level, sodium shouldn’t be inside your cells - that’s where potassium should come into the cell instead). 
Nuts and even seeds, dates and prunes are good sources of potassium, too.

52. Calcium is essential, too. During your digestion of your diary product, you'll triger some bile to eneter into the intestinal tract so the calcium (in the dairy) can bind with it for better calcium absorption. Getting bile released from the gall bladder, where bile is stored, requires some fats to trigger this. That would include consuming full milk or cheeses. 
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 3.5% milk is necessary to get bile to come out to play. Or you could drink a glass of skim milk accompanied with a piece of high quality organic chocolate (for the fat) or with any other high fat food such as with some avocado. 

53. Guilt free snacking can be easy - raw organic chocolate (where the goodness hasn’t been removed thru high heat as in regular chocolate) such as a bar made by E3 Live by Rawsta or Flora Organics (no, don’t have shares in the company - just awe).

54. the major mineral, organic sodium, is needed to help utilize oxygen throughout your body and to repair tissue and joints and is an integral part of the digestive system, too. Hydrochloric acid, saliva, etc, all need sodium as a co-factor. 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 seperates but has difficulty separating when the salt has been subjected to extremely high heat in the cleansing, bleaching and refining process, making these bonds very tight. Regular heated-treated table salts have added some strange bed-fellows - to allow a smooth flow and to reduce clumping, such as minute amounts  of arsenic! (there are allowable amounts by FDA standards and we copy these standards in Canada too)
Unrefined, unheat-treated Tibetan salt is 97.5% sodium chloride and 2.5% consisting of some 50+ other and very necessary trace minerals. Refined salt is also 97.5% sodium chloride, but the other 2.5% consists of chemical additives and the heat renders the sodium-chloride molecule a tightly held together molecule that our bodies see as a toxin.)
Sodium that our bodies can metabolize (with loose co-valent bonds between the sodium and choride), other than the good stuff we add to our food, is the sodium in fruits and vegetables. These sources sometimes become the only sources in diets when people take salt out of their diets due to doctors’ orders for hypertension.

56. Organic sodium intake to the rescue! We are all, collectively, very sodium deficient! Bless those Tibetan salt miners (see 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. See http://www.pacificholistic.com/salts). You will find that almost all fancy expensive salts have been treated with very high heat including Dead Sea salts and fancy and expensive European coastal sea salts - gray, kosher, bright pink and such. If the website or packaging doesn’t say, 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 life-force 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 big salt 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. Some I grind up for sprinkling.
When purchasing expensive little pink crystals, do we know where they REALLY come from?
If there is less sodium in your body, then there is a possibility of more fatigue and a slowing of many bio-chemical reactions. This is why we say that fruits and vegetables are alkaline forming as they donate good minerals to our system.
When our bodies are in low supply of sodium, then the most elegant, benign and un-damaging solution is for our bodies to extract 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 some IBS and ulcers. Our inner physician often comes to the rescue and makes mucous in a pinch, a glyco-protein, and this will protect the intestinal lining in such an unhappy event. Bio-film often gets a bad name. 
This mucin (an ingenious bandaid, 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.

57. I sprinkle dulce flakes onto some of my vegetables such as zucchini and tomatoes, before roasting or stir frying. These flakes are a type of seaweed that I get from the health store. Dulce contains a good amount of healthy sodium, many trace minerals and iodine. When you stop eating fast and processed food, you stop overloading your body with the toxic, unhealthy sodium (which can be removed with a little extra potassium - back to bananas). I start most soups, stews and sauces with minreralized water (boiled parsley water usually). I cook all of my rice and quinoa in parsley water, too - total absorption.

58. Eat lots of Brazil nuts. All nuts are great but Brazil nuts are also brimming with selenium. This is an essential trace mineral in the making of our body's own inate glutathione and that is a necessary part of dealing with inflammation and the many healing processes. Selenium is missing from most overworked soil and the Brazil nut tree's roots still pull selenium out of the soil - more so than any other food and is yummy and inexpensive.
A few essential amino acids together with selenium, increases glutathion peroxidase production, a main antioxidant. It is used to produce an enzyme that helps the thyroid convert the hormone T4 to T3. Selenium helps reduce 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 int's anti-oxidant works Low levels of selenium have been found in people with all types of cancers.
So, eat Brazil nuts! These wonderful packets, loaded with selenium are easy to take along in your knap-sack, purse, in the car, in the office, etc, for guilt-free snacking - better than the smelly (mineral) supplement. More at http://www.pacificholistic.com/Natural_Glutathione

59. Rebalance your minerals subtly with BIO XII homeopathic tissue salts, also known as Schuessler salts, mineral salts or cell salts. When you study these, you can fine-tune which combinations of 2 minerals of all the 12 major and trace mineral combinations you need and for your challenges. I’d be happy to pass on some of my info to you.
All 12 homeopathic mineral combinations at once are called BIO XII and these may take longer to achieve results but it allows you to benefit without studying them - and does the job. At quality supplement stores.

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 of Vitamin C), unless you know you are specifically deficient in only one specific major mineral. All minerals - major and trace - all dance together in relationship to each other  and remind me of a fragile mobile. Pulling on one, changes the relationship amongst them all.

PART SEVEN: Vitamins

61. Vitamin D, the sunshine vitamin, is the key that unlocks the DNA library - the research is now becoming very exciting - subscribe at: http://www.vitamindcouncil.org.
Start with at least 2,000 IU per day and 10,000 IU if you have cancer, dysbiosis 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 to justify the test to be carried out. You should test somewhere above 50 ng/ml.
(Vitamin D in pill form is not useful whereas the Vitamin D oil caps have value).
The sun is not your enemy! Get essential health benefits from 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! It's the UVB gives us the Vitamin D that seems to be necessary for a multitude of reasons.

62. Not all Vitamin C’s are created equal - and different varieties work best for different reasons.
Ascorbate is the basic ascorbic acid that has been buffered (preferably by at least 3 major minerals not just sodium - to keep a balance). It is important your Vitamin C be buffered if you wish to use a significant quantity of Vitamin C (for example for a Vitamin C oral liver flush). Otherwise buffering is not important.
In small doses ascorbic acid is just fine. Ascorbic acid and ascorbate is often manufactured from corn / cornstarch (a less expensive source but unacceptable). Preferrably you'd want your Vitamin C made from quality sour berries and plants / herbs such as hibiscus, ascerola berries, Camu and so on and THAT’s the quality you need. 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 ascorbic or ascorbate from quality non-corn sources... that leaves very few choices. DO NOT purchase Chinese origin products - and more explained here: at the 3:45minute mark https://youtu.be/T2nL0A9TOVw.

In the US the companies Allergy Research and NutriCology make a great buffered C. Health Canada will not let them in as a DIN number is demanded and these foreign companies are not about to jump thru our silly Canadian political hoops. So if you live in Canada, you might want to bring some back while visiting the USA (stashed in your spare tire). In the meantime a great un-buffered, ascorbic Vitamin C is Camu Camu in powder and caps (at better health food / supplement stores). There's also Thorne's Vitamin C with bioflavinoids. That’s your best bet.

There's a lot ot know and how marvelous it is - put your feet up and invest in your health and listen to Dr Suzanne Humphries - here's a person who has paid her dues! https://youtu.be/y0LLX0sgwAU

63. Vitamin C crystals. There are some interesting Vitamin C crystals that are popular - sometimes marketed as fizzy-drinks or in little packets at the check-out. These are buffered powders and people feel good after drinking them. It’s not the Vitamin C that causes the “feel good” part of this supplement but the minerals that are the buffering agents. Some people are remarkably deficient in electrolytes so these minerals do wonders. The Vitamin C crystals are usually useless except that it helps deliver these minerals more quickly and thoroughly throughout our body.
With a high quality buffered Vitamin C - not the crystal variety - you would have the benefit of the quality vitamin C (not from corn), the buffering minerals and the good delivery, all at once. Buy an expensive ascorbate - truly you get what you pay for, here. Live Blood Analysis will show you if you are taking an adequate amount or if you are deficient.

64. Vitamin B12 is an essential element for the nervous system and the bone marrow. It's required for building proper red blood cells and keeping the nervous system functioning at par. (eg. helps prevent brain health issues such as depression and Alzheimer’s). Vitamin B12 also indirectly strengthens heart and artery tissue by lowering levels of homocysteine.
B12 is found mainly in specific protein high foods - red meats, fish and egg yolks. It is not available in processed grains with added vitamins, as is often suggested to capture the vegan/vegetarian consumer's wallet. So, replace this possibly missing B12 nutrient with food first. Supplements are a standby if you can’t get enough of the nutrient from food. (An example: one egg has the same amount as 1/2 chicken).
Reflux and ulcer drugs like Pepcid, Nexium, Prilosec, Losec and Zantac, as well as some diabetes drugs such as Metformin, can stop absorption of your B12, as will leaky gut syndrome / dysbiosis (which is often caused by harsh meds, chemo and anti-biotics, and the unwise use of colloidal silver and oil of oregano. B12 must have a beautifully healthy, happy intestinal tract to be absorbed.
I assume your GP? will test you for B12 deficiency once in a while... Lack of it masks many health challenges that get amazing labels in mainstream western medicine – depressions, anemia, beginning of MS, chronic fatigue, adrenal burnout, Infertility and increases in autism symptoms, etc.
There's a variety of B12 called Analog B12. It's the kind that you cannot absorb and is removed from your body thru your stool. If your medical test for B12 is via your stool then it’s Analog B12 that is being picked up (not human active beneficial B12) and they’ll probably report that the lab found some and it’s fine! Or you could be getting a urine test and then that measures how much your kidneys have eliminated. Or you could be getting a blood test and then the lab actually shows you how much is in circulation and on it's way to the kidneys for elimination. 
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.)

B12, once it is injested and absorbed, goes directly to the bone marrow and nervous system and any left-over is stored in the liver. There is no desire in our body's part ot waste any.
So you can see that you can possibly be quite deficient of the beneficial kind in spite of presently used lab tests. We get the analog kind mostly from eating plants and it can even block the good B12. Analog is found in spirulina, chlorella, parsley, sea vegetables, tempeh, barley, malted syrup, shitake mushrooms, and soy beans. Analog B12 blocks the absorption of any beneficial absorbable B12: Hydroxocobolomine and Methylcobolomine.
These are the two bio-available B12’s which are found mainly in the foods mentioned above. An omnivore who turns into a vegetarian can become very deficient in as little as 4 months!
There are several kinds of B12 supplements and not all are created equal. Hydroxocobolomine and Methylcobolomine are the good B12’s. When bio-available (in foods and supplements and with the help of a healthy, uncompromised gut), they help with improving sleep quality, degenerative neurological diseases, depression, detoxing thru promoting natural methylation and quite a bit more takes place.
B12 is part of a complex dance – the stomach acid hydro-chloric acid and R-protein has to be in good supply in the stomach and these tend to decrease with age when not given attention. The enzyme Pepsin and intrinsic factor in the small intestines has to be in good supply, too – and can only be so with good healthy vila and no dysbiosis (leaky gut syndrome). Low hydrochloric acid in the stomach can cause the decrease of control of the bacteria there and creates more of the analog B12 that blocks the good B12 and this leads to bloating and reduces the intrinsic factor in the intestines and that in turn reduces methyl-cobalamine absorption. Many people have this low hydrochloric acid – easy to fix with diet - read above.

So, if you'll be wanting to supplement the proper B12 while working on improving one's gut health, then sublingual B12 tablets are best till the intestines are really happy again..
Cyanocobolomine B12 – most often seen on the cheaper health food market shelves - is largely ineffective and requires super high dosages for a much smaller effect. For example, you’ll see cyano-cobolomine B12 in Natural Factors’ multi-vitamin tabs but the good methyl-cobalamine in their specific B12 ONLY supplement.
Many brands carried at London Drugs, Save-On and the big box stores are all of the unwanted variety.
Your GP may offer B12 shots – a great idea if it is the right kind of B12 and if your mercury fillings have been removed from your teeth – otherwise there will be more harm than good to the nervous system. Methyl-cobalamine is only available from the odd pharmacy/dispensary, assuming the prescription is written properly. The methyl-cobalamine injections need to be kept refrigerated. 

PART EIGHT: Oils and Fats

65. Animal and plant oils - buy only the best quality to avoid mercury and other toxins from the environment. Investigate your favorite company's way of processing and stabilizing the oils. An oil would not survive the journey from field to store shelf without added preservatives.
Fresh nuts, seeds and foods with fats and oils are therefore most uncompromised.
I have seen many clients with sincere eagerness, who appreciate the value of good oils and who overdo the addition of oils in their diets or supplementation, resulting in red cells that loose their strength in the outer membrane, causing fatigue and compromises).
No oils at all, as in a completely fat free diet (example the Pritikin diet or the diets that heart attack patients were fgiven in the 1990's), is a gargantuan physical challenge and a grave insult to our body.
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 smoothy or stirred into yogurt, for example. Make home-made mayonnaise from flax oil (or any oil you may want) or add it to home-made hummus. (Commercial mayonnaise is very good as furniture polish).

66. Krill oil is my idea of the best fish oil. With this source, there's not as much worry as to where the fish that is used, actually comes from... Icelandic fish oils are very beneficial.  
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 and NO vitamin E is a also challenge.

67. Eat lots of salmon - wild or, if you must, canned - but never farmed. Anti-biotics are used throughout the “growing“ process of farmed fish. The feed for these fish is coloured (the fish farmers choose the dyes for the colour of the desired flesh from 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 swimming freely in the vcinity of fish farms must deal with the lice and severe contaminations, too. Canned salmon is wild - farmed salmon turns to mush when canned.
There's one fish farm that is beyond awesome - Kuterra - at the northern tip of Vancouver Island and available at Thrifty's stores and the odd Vancouver high-end restaurant. High tech fish farming creating VERY wholesome clean fish.

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 their bitterness. You may want to read up on all of the recent pilve oil scams... even the expensive imported ones are less than edible...

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

70. Older women will want to add a good quality primrose oil to their supplements. Flax oil is pro estrogen; primrose oil is pro progesterone. Live Blood Analysis will show you if you are hormonally balanced.

71. Butter - and always organic (no fillers) 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 the vila in the intestinal tract - a balm - an ointment for the intestines! Good for pets, too. (See http://www.pacificholistic.com/butter)

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


73. Water filters are a great idea in theory yet 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 all your drinking water passing 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 but 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 those filters really be changed then? 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 a hundred years ago in case they had to drink swamp water in faraway places). More at http://en.wikipedia.org/wiki/Berkefeldfilter

74. Often reverse osmosis filters can do more harm than good, too, 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 or which trusted employe is the “eagle-eyes” for this clean-up job) and the process puts the water through a mechanical / electrical system that can also subtly alter the “angle of the dangle” of the electrons of the molecules of the water.
Patrick Flanagan, maverick in the true sense, was first introduced to me by my awesome Live Blood Analysis teacher, Michael Coyle. His take on water - researched over many years - is very illuminating: HUNZA WATER: The Microhydrin Story at his website: http://phisciences.com/about-dr-g-patrick-flanagan and the product “crystal energy” which I use happily. (You’ll have to ignore copious amounts of dis-information on the net about this brilliant man.

75. An especially unwise way with water, filtered or purified or neither, is to drink it from plastic bottles. Plastic bottles that are put in the freezer increase the chemical leeching of the plastic even further. It’s not good enough to eliminate the plastic bottles that don’t break down in the landfill; it’s also imperative to not drink out of ANY type of plastic or to drink water that was initially stored in plastic. Use glass for nonplastised water!

76. Some water bottling companies have “improved water”! This may be with artificial flavors called “natural” (what is a natural chemical?) The rhetoric sounds compelling and is good for the companys' bottom line. Companies that claim that their water has added oxygen are the first ones we want to be weary of. Oxygen and ozone remain in the bottled water for a very limited - a few hours. This can be extended only when the water is kept at a very low temperature (but probably long gone before it leaves the bottling plant).
Oxygen and ozone will kill the bacteria, but only if enough oxygenation or ozonation is applied. Oxygen and ozone will annihillate the pathogens but cannot neutrilize the chemicals and plastics. Commercial type salt is sometimes added to hold the oxygenation a little longer in bottled water (but not long enough - yuk! added un-healthy type sodium).

77. If you are living on a super-tight budget, then simply let the tap water stand in a jug without a lid for 30 minutes (this blows off the chlorine). Then boil the water about ten minutes and cool it. That's it.
If you know energy work, then you can run healing energy or Reiki or chi into the jug of water.
Or better still, sip some of the very hot water once in a while throughout the day - sometimes with herbs - very detoxifying - a few sips every few minutes - no gulps - great for the lymph if you use caledula, plaintain or cleavers - effective cleansing. When you add a tiny amount of a few trace minerals that you trust, you’ll have good alkaline water (without paying an arm and a leg or thousands to an MLM company making outrageous claims).

PART TEN: Pain Reduction

78. Useful help with pain does not always have to be heavy-duty chemicals and pharmaceuticals.
Give these a try - from the most subtle – to the strongest:

– within the more “natural” products range: the homeopathic Arnica - from your health supplement store
– birch and clove essential oils - from an aroma therapist, 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 stores
– proteolytic, Wobenzymes or protease enzymes – or enzymes that are designed to ONLY work with proteins – used on an EMPTY stomach (especially useful at bedtime
– bromelain (also on an empty stomach to be effective as a pain killer and of course not meant for digestion purposes, here.)  are fine for this, too.
– oil of wintergreen - from the odd health store or drug store - no  prescriptions needed and very inexpensive!!! (Health Canada politics preclude aromatherapists from using it!!! and hard to find in an essential oils store)
– DMSO, (easier to find in the USA than Canada), is great to put under essential oils; use by itself; or let it act as a carrier or in tandem with oil of wintergreen


a very revealing informative internal selfie ~ live blood analysis details

This type of examination of the very specifically taken 'one drop of live blood' is SO REVEALING!
A few right, small changes can make a large impact.
Save a lot of money on future supplements and therapy purchases and tests. Receive a clear set of “to do’s”.

Please go to our home page for live blood analysis appointment details.

SEE where you are doing well.
See what needs improving.
And begin to heal not just the symptoms, but also the actual underlying causes and details.


One-on-One LBA Training

We offer ongoing individual training for live blood analysis students who want to continue to develop their skills, or perhaps, if feeling a little rusty, would like to refresh their knowledge of nutrition, understanding LBA or how to integrate nutritional microscopy more fully into their existing practice.. At the moment this can be done in-person at the Vancouver office. 
This service is offered in multiples of 1/2 days and full days depending on the amount of time and depth required. 




a) functional physiology and nutritional knowledge

b) the blood analysis - live and peripheral (with darkfield, brightfield and phase contrast lenses

c) the underlying and controlling psyche, brain, body connections / ontology

Each level will take two consequetive weekends.

The Basic level is packed with useful information for health practitioners who may not have committed to purchasing a microscope as yet.
The ADVANCED level is organised in such a way that people with a microscope and who have had some practice with it, will experience the most benefits.
(This is not about matching pictures to diseases or for promoting supplements sales)
The students should be alternative or integrative medical practitioners, naturopaths, qualified nutritionists or other approved health practitioner with a solid background in anatomy, physiology, and some biochemistry as well as nutritional therapy. This Live Blood Analysis knowledge, when used properly, allows a practitioner to interact with clients using the observations as a source of possible indicators that can point to possible underlying causes of the client’s current health status, so unqualified people are discouraged. 

Live Blood Analysis is not a diagnostic medical test; it is a screening tool used to assemble pertinent questions and answers about the individual health status of a client in order to acquire an informed opinion as to possible underlying causes that may be contributing to health problems with co-inciding nutritional and natural solutions.
Underlying causes of health problems are sought out with the express aim of assisting the patient to restore their body to a state of balance (homeostasis) through specific, individualised, changes to diet and nutrition plus application of specific appropriate supplements, therapies and appropriate referrals with a diverse range of health practitioners.

microscopy, live blood analysis, nutritional insights,


Only medical doctors are legally allowed to diagnose and treat any named diseases but we may be able to help alleviate or shed light on many of the related underlying reasons for the symptoms and look for the root causes.  We have 22 years of experience in nutritional microscopy and it's interpretation with dark field, brightfield and phase contrast.

#107 - 2096 West 41st Avenue, Vancouver, BC, Canada
by appointment only

please phone or text 604-261-7742
Merrie Bakker 
B.Sc, M.Arch, CN

flexible hours - Monday - Saturday
Cancellations - we request 48 hour notice by phone prior to your scheduled appointment. Thank you for respecting this policy.

Merrie Bakker at Pacific Holistic, Vancouver BC











The initial session takes about 3 1/2 hours (depending on your health challenges, curiosity, questions and knowledge) $150
Follow-up sessions are quicker - $75

We accept cheques, cash, e-transfer and all credit cards (through the PayPal system).
(NO supplement sales occur at Pacific Holistic EVER - in order to maintain our integrity. No products ~ no MLM ~ no hidden commissions ~ just plain honest, in-depth straight-forward analysis, suggestions and support.)

Easy access from Surrey, White Rock, Langely, West and North Vancouver, Port Moody, Coquitlam, PoCo, Maple Ridge, Mission, Burnaby, Vancouver, New Westminster and free parking in Kerrisdale, Vancouver

Ozone therapy: http://www.pacificholistic.com/oxygen
Reflexology, Reiki, Dowsing - all classes and healing sessions: http://www.reflexologyreiki.com



Your work, thoroughness, follow-up, and willingness to be available define you as the generous caring woman that you are. As I opened my reports and started to print them, I marveled at their intelligence. I know I will refer to them frequently to see if I've been on track with their analysis and recommendations.

Linda D.

By using Pacific Holistic, information/service either via the internet, email or phone, you are deemed to consent to the terms and conditions of the following disclaimer: You hereby agree that you voluntarily seek the alternative health care services from Merrie Bakker, and that you hereby agree that the health care services from Merrie Bakker are intended to complement, not replace, the advice of your own physician or other healthcare professionals, whom you should always consult about your individual needs that may require diagnosis or medical treatment and before starting or stopping any medication. All information that is provided by Merrie Bakker online and elsewhere, is done so in an effort to educate and is complementary and holistic in nature.