Sunday, 5 July 2015

The UN-TOX diet.

Detoxing? No such thing (ask your liver about this). But what about a 10 day conditioning diet to re-vitamin your body? I call it the UN-TOX diet and it's based on the work of Gaylord Hauser, the famous nutritionist of the 1920s (how very hipster, i hear some say).

This program was developed in the 1920s and is similar to the CRON diet (calorific restriction, optimum nutrition). It comes in at around 8000 KJ or 1900 Cals per day. We do it twice a year and try and afterward keep the principles of optimal nutrition in our daily diet, with a few added carbs. The program should be undertaken for ten days then carbs added. It is a better way to lose weight than intermittent fasting, especially when combined with Biblical model sporadic fasting every couple of months.

As mentioned in my last post, this plan focuses on the maximum amount of nutrients for the least calories. We're not just talking the same amount of nutrients on less calories, I mean nearly twice your average daily nutrient intake for a few less kilojoules. That's why it creates such vitality, and not the false alertness and edginess that intermittent fasting creates. 

Plus there's the weight loss benefits. Do the Vitality Diet for 10 days and you’ll lose about a pound a day. Then continue with a high-nutrient diet and occasional fasting and keep your protein at no more than 1g per kilo of body weight.

The UN-TOX diet (a.k.a the pound-a-day Vitality Diet to gain health and lose weight)
inspired by the original hipster, Gayelord Hauser circa 1920

Background to Vitamins for energy and relaxation
This diet helps you feel ‘vital’. We often feel tired and lacking energy and our diet has a lot to do with it. While you may think you just need food for energy, you also need the right foods to help you relax – proper relaxation and vital energy are two sides of the same coin. Once the body is healthy and vital it finds its best weight. Before we get to the diet here’s a little more on these vitamins:

Vitamin D, Calcium and Magnesium for relaxation
Although all vitamins and minerals play some part in helping you to relax, those most important are: Vitamins D and B6;  Calcium & Magnesium. (note: you can get the Calcium, Magnesium and Vitamin D all in one pill try Wagner’s Total Calcium complete – M)

Calcium, essential to the relaxation of both nerves and muscle tissue (aside from the bone growth properties which we all know), can be supplied by one or more serves of any kind of cheese – cream, cottage, cheddar etc.

Add cheese to your salad, eat as a dessert instead of chips or stir cream cheese through your steamed broccoli. Magnesium is even more important for relaxation – animals lacking this mineral become highly nervous, sleepless and appear to go insane. It is essential for peaceful nights sleep. Magnesium is best obtained from intensely green leafy vegetables such as broccoli, and all the Chinese greens, mustard leaves, parsley, kale, spinach, and beetroot tops etc. Take a glass of vege juice or try to get a serving each day.

B Vitamins for energy
These vitamins cannot be stored in your body and must be added daily.

Vitamin B1 plays an important role in making you energetic and in helping prevent fatigue.

Vitamin B6 is of great value in keeping your nerves relaxed.

Other members of the B family include B2 for skin health and bright eyes; Niacin for skin, blood and digestion; pantothenic acid to prevent old age changes; folic acid and inositol for hair health and growth; biotin for skin; cholin for the liver and maintaining a healthy weight; and adenylic acid which aids in producing energy. All these are part of the B vitamin family.

They occur naturally in many foods but the richest sources are foods rarely eaten today – liver, wheat germ, dried brewers yeast, black strap molasses, rice bran. Smaller amounts occur in unrefined grains, nuts, legumes and lentils including buckwheat, green peas, bran, oatmeal as well as meats such as lamb. Pork contains little of the B vitamins.  

One of the best ways to obtain B vitamins is to drink yoghurt and other cultured milk drinks. These sour milks contain bacteria which live in the intestinal tract and synthesise B vitamins for themselves such quantities that some is left over for their host. Folic acid and biotin can be largely obtained from drinking these sour milks. If you take fresh milk, use A2 milk as it’s easier for humans to digest.

Blackstrap molasses (unrefined molasses from the health food store – not treacle) has all B vitamins (except B1). It is extremely high in B6, panothenic acid, and inositol and well as minerals iron, copper, calcium and magnesium. It should be used as regularly as table salt and as a sugar substitute.

Get acquainted with the inexpensive super food, wheat germ to supply your B vitamins. Use it raw, cooked, in waffles, pancakes, muffins, biscuits, pie dough and even meat patties and meatballs (great in a soup).

Dried brewer’s yeast from the health food store is another superfood that gives you more for your money than any other food you can buy; stir it into water, milk, fruit or vege juice (pineapple works well); or get it in tablet form if you don’t like the taste.

Do not force yourself to eat foods you don’t desire, but takes steps to stimulate your appetite and allow it to normalise. The B group vitamins are hugely important and increasing their intake will benefit you in many ways. If the diet is too low in B vitamins, the stomach can produce too little hydrochloric acid. This acid is essential to both digestion of food and proper absorption of the vitamins and minerals into the blood. In order that you may have a good energy, normal appetite, excellent digestion and absorption of foods, and regular elimination, your daily food must be unusually rich in the vitamins of the B family. That means B vitamins from the food you eat, not only supplements.

Some suggestions:
·             Half a cup of raw wheat germ daily, either cooked or uncooked. Makes a nice hot cereal. Sprinkle on your cereal. Or mix into a yoghurt smoothie with some blackstrap molasses – vitamin boost.
·              A tablespoon of brewers yeast from your health food store stirred into your morning juice will also supply the most rich source of B vitamins you will find, in concentrated form.
·             Blackstrap molasses, a valuable food which has not enjoyed the popularity it deserves, is rich in vitamin B6, pantothenic acid, iron, inositol and as well as many other B vitamins. It should be kept on the table and eaten with each meal. Learn to enjoy it as a sweetening on your wheat germ cereal, with butter on bread, on porridge, in a hot A2 milk before bed. Use it as often as possible in your cooking. You can get even more B vitamins by eating nuts daily, wholegrain breads.
·             Finally, the amount of Bs supplies by the bacteria in the human intestine, provided a pint of yogurt is eaten daily, or at least 250g, is probably greater than that furnished by any one food.

Completely avoid all refined foods, including biscuits, chips, white flour and white sugar which cannot build health. Use black molasses as your favourite sweet. You will probably gain energy, vitality, and freedom from fatigue to an extent which you did not realise was possible.




SAMPLE Health/Vitality Menus for 10 days (great for slimming)

Menu 1
Breakfast         
Choose from:
1 glass tomato or pineapple juice ( with stir in 1 Tbspn brewers yeast)

Or
1 yoghurt smoothie consisting of ½ cup yoghurt, 1T brewers yeast, 1T wheatgerm,1 T blackstrap molasses and a low sugar fruit such as half a pear.
Or
1/3 cup cooked wheatgerm with full cream milk or yoghurt and 1 tspn blackstrap molasses.

Or sprinkle 1T raw wheatgerm on top of cold cereal (must be 1/3 cup only of raw muesli soaked in milk or juice overnight or for at least 15 mins, topped with fruit and yoghurt).

Calcium & Magnesium vitamin, plus one multivitamin

Snack
1 glass  fruit or veg juice or 1 tub non sweet yoghurt

Lunch
Fruit salad
Mushroom Omelet
1 slice Whole wheat bread
1 dish  full fat natural  yoghurt with blackstrap molasses

Snack
Fruit with/or natural yoghurt

Dinner
Soup
Tomato salad
Grilled steak with crisp bacon
Stir fried chinese greens or spinach sprinkled with wheatgerm
Mixed veges (Carrot, broccoli, cauliflower
Fruit salad and wheat germ cookie or oatcake

Before retiring:
Dish of yoghurt or a mug of hot A2 milk with blackstrap molasses, nutmeg (and brewers yeast if you like). Avoid stimulants such as tea, coffee, cocoa and cinnamon.

-------------

Menu 2
Breakfast         
Choose from:
1 glass tomato or pineapple juice ( with stir in 1 Tbspn brewers yeast)

Or
1 yoghurt smoothie consisting of ½ cup yoghurt, 1T brewers yeast, 1T wheatgerm,1 T blackstrap molasses and a low sugar fruit such as half a pear.
Or
1/3 cup cooked wheatgerm with full cream milk or yoghurt and 1 tspn blackstrap molasses.

Or sprinkle 1T raw wheatgerm on top of cold cereal (must be 1/3 cup only of raw muesli soaked in milk or juice overnight or for at least 15 mins, topped with fruit and yoghurt).

Calcium & Magnesium vitamin, plus one multivitamin

Snack
1 glass fruit juice or 1 tub full fat yoghurt

Lunch
Egg salad with watercress and sliced cheese
Sliced tomatoes with lemon and oil dressing
Rye bread, buttered or toasted with molasses
Fresh fruit

Snack
1 glass juice or 1 tablespoon blackstrap molasses

Dinner
Fruit cup
Grilled salmon
Stir-fried/short cooked kale or steamed broccoli
Apple crumble with full fat yoghurt or light cream

Before retiring:
Dish of yoghurt or a mug of hot A2 milk with blackstrap molasses, nutmeg (and brewers yeast if you like). Avoid stimulants such as tea, coffee, cocoa and cinnamon.

-------------



Menu 3
Breakfast         
Choose from:
1 glass tomato or pineapple juice ( with stir in 1 Tbspn brewers yeast)

Or
1 yoghurt smoothie consisting of ½ cup yoghurt, 1T brewers yeast, 1T wheatgerm,1 T blackstrap molasses and a low sugar fruit such as half a pear.
Or
1/3 cup cooked wheatgerm with full cream milk or yoghurt and 1 tspn blackstrap molasses.

Or sprinkle 1T raw wheatgerm on top of cold cereal (must be 1/3 cup only of raw muesli soaked in milk or juice overnight or for at least 15 mins, topped with fruit and yoghurt).

Calcium & Magnesium vitamin, plus one multivitamin

Snack
1 glass fruit juice or 1 tub full fat yoghurt

Lunch
Prawn or salmon salad
1 slice Rye bread
Vege sticks
1 glass yoghurt
Snack
Fruit or natural yoghurt

Dinner
Coleslaw with raisins and yoghurt dressing
Meat patties mixed with wheatgerm and parsley
Stir fied spinach or chinese green, cooked quickly
Ice cream with berries

Before retiring:
Dish of yoghurt or a mug of hot A2 milk with blackstrap molasses, nutmeg (and brewers yeast if you like). Avoid stimulants such as tea, coffee, cocoa and cinnamon.

-------------

Menu 4
Breakfast         
Choose from:
1 glass tomato or pineapple juice ( with stir in 1 Tbspn brewers yeast)

Or
1 yoghurt smoothie consisting of ½ cup yoghurt, 1T brewers yeast, 1T wheatgerm,1 T blackstrap molasses and a low sugar fruit such as half a pear.
Or
1/3 cup cooked wheatgerm with full cream milk or yoghurt and 1 tspn blackstrap molasses.

Or sprinkle 1T raw wheatgerm on top of cold cereal (must be 1/3 cup only of raw muesli soaked in milk or juice overnight or for at least 15 mins, topped with fruit and yoghurt).

Calcium & Magnesium vitamin, plus one multivitamin

Snack
1 glass fruit juice or 1 tub full fat yoghurt

Lunch
Fresh fruit salad with 1T nuts and 25g cheese
Whole wheat bread and butter
1 dish yoghurt with cinnamon

Snack
Apricot or prune juice with a handful of peanuts

Dinner
Soup
Apple, nut and celery salad sprinkled with wheatgerm
Beef stew with vegetables
Green vegetable
Mini whole wheat apple pie with yoghurt, light cream or marscapone
                                   
Before retiring:
Dish of yoghurt or a mug of hot A2 milk with blackstrap molasses, nutmeg (and brewers yeast if you like). Avoid stimulants such as tea, coffee, cocoa and cinnamon.

-------------

Menu 5
Breakfast         
Choose from:
1 glass tomato or pineapple juice ( with stir in 1 Tbspn brewers yeast)

Or
1 yoghurt smoothie consisting of ½ cup yoghurt, 1T brewers yeast, 1T wheatgerm,1 T blackstrap molasses and a low sugar fruit such as half a pear.
Or
1/3 cup cooked wheatgerm with full cream milk or yoghurt and 1 tspn blackstrap molasses.

Or sprinkle 1T raw wheatgerm on top of cold cereal (must be 1/3 cup only of raw muesli soaked in milk or juice overnight or for at least 15 mins, topped with fruit and yoghurt).

Calcium & Magnesium vitamin, plus one multivitamin

Snack
1 tub full fat yoghurt

Lunch
Beef brisket or corned beef with parsley on whole wheat toast
1 dish yoghurt and cinnamon

Snack
1 glass juice or 1 tablespoon blackstrap molasses

Dinner
Tomato salad
Grilled salmon or oily fish
Cauliflower and fennel casserole
Small new potatoes with parsley
Fruit with yoghurt or ricotta

Before retiring:
Dish of yoghurt or a mug of hot A2 milk with blackstrap molasses, nutmeg (and brewers yeast if you like). Avoid stimulants such as tea, coffee, cocoa and cinnamon.

-------------

Menu 6
Breakfast         
Choose from:
1 glass tomato or pineapple juice ( with stir in 1 Tbspn brewers yeast)

Or
1 yoghurt smoothie consisting of ½ cup yoghurt, 1T brewers yeast, 1T wheatgerm,1 T blackstrap molasses and a low sugar fruit such as half a pear.
Or
1/3 cup cooked wheatgerm with full cream milk or yoghurt and 1 tspn blackstrap molasses.

Or sprinkle 1T raw wheatgerm on top of cold cereal (must be 1/3 cup only of raw muesli soaked in milk or juice overnight or for at least 15 mins, topped with fruit and yoghurt).

Calcium & Magnesium vitamin, plus one multivitamin

Snack
1 glass fruit juice or 1 tub full fat yoghurt

Lunch
Tomatoes stuffed with cream cheese
Whole wheat crackers
Milk or yoghurt with blackstrap

Snack
Fruit or natural yoghurt

Dinner
Crustless Quiche or cheese souffle
Short cooked beet greens or green vegetables
Green salad with light yoghurt dressing
Apple sauce with honey and mascarpone, ricotta or yoghurt

Before retiring:
Dish of yoghurt or a mug of hot A2 milk with blackstrap molasses, nutmeg (and brewers yeast if you like). Avoid stimulants such as tea, coffee, cocoa and cinnamon.

-------------

Menu 7
Breakfast         
Choose from:
1 glass tomato or pineapple juice ( with stir in 1 Tbspn brewers yeast)

Or
1 yoghurt smoothie consisting of ½ cup yoghurt, 1T brewers yeast, 1T wheatgerm,1 T blackstrap molasses and a low sugar fruit such as half a pear.
Or
1/3 cup cooked wheatgerm with full cream milk or yoghurt and 1 tspn blackstrap molasses.

Or sprinkle 1T raw wheatgerm on top of cold cereal (must be 1/3 cup only of raw muesli soaked in milk or juice overnight or for at least 15 mins, topped with fruit and yoghurt).

Calcium & Magnesium vitamin, plus one multivitamin

Snack
1 tub full fat yoghurt

Lunch
Apple and celery salad with chopped nuts and a boiled or poached egg
1 dish yoghurt with cinnamon

Snack
1  tablespoon blackstrap molasses in hot or cold milk

Dinner
Soup
Grilled grapefruit half with blackstrap molasses
Watercress salad with creamy yoghurt mayonnaise
Baked beans and sausages
Baked apple with blackstrap molasses (serve with beans)

Before retiring:
Dish of yoghurt or a mug of hot A2 milk with blackstrap molasses, nutmeg (and brewers yeast if you like). Avoid stimulants such as tea, coffee, cocoa and cinnamon.

Menu 8
Breakfast         
Choose from:
1 glass tomato or pineapple juice ( with stir in 1 Tbspn brewers yeast)

Or
1 yoghurt smoothie consisting of ½ cup yoghurt, 1T brewers yeast, 1T wheatgerm,1 T blackstrap molasses and a low sugar fruit such as half a pear.
Or
1/3 cup cooked wheatgerm with full cream milk or yoghurt and 1 tspn blackstrap molasses.

Or sprinkle 1T raw wheatgerm on top of cold cereal (must be 1/3 cup only of raw muesli soaked in milk or juice overnight or for at least 15 mins, topped with fruit and yoghurt).

Calcium & Magnesium vitamin, plus one multivitamin

Snack
1 tub full fat yoghurt or glass vege juice

Lunch
Poached egg and smoke or tinned salmon on 1slice rye bread (pumpernickel).
Green salad
1 dish yoghurt with cinnamon

Snack
1  tablespoon blackstrap molasses in hot or cold milk

Dinner
Soup
Rocket and pear salad with light vinagrette
Baked choko filled with minced spiced beef
Fruit and yoghurt

Before retiring:
Dish of yoghurt or a mug of hot A2 milk with blackstrap molasses, nutmeg (and brewers yeast if you like). Avoid stimulants such as tea, coffee, cocoa and cinnamon


Menu 9
Breakfast         
Choose from:
1 glass tomato or pineapple juice ( with stir in 1 Tbspn brewers yeast)

Or
1 yoghurt smoothie consisting of ½ cup yoghurt, 1T brewers yeast, 1T wheatgerm,1 T blackstrap molasses and a low sugar fruit such as half a pear.
Or
1/3 cup cooked wheatgerm with full cream milk or yoghurt and 1 tspn blackstrap molasses.

Or sprinkle 1T raw wheatgerm on top of cold cereal (must be 1/3 cup only of raw muesli soaked in milk or juice overnight or for at least 15 mins, topped with fruit and yoghurt).

Calcium & Magnesium vitamin, plus one multivitamin

Snack
1 tub full fat yoghurt or glass vege juice

Lunch
½ a grilled chicken and steamed greens
I dish yoghurt

Snack
1  tablespoon blackstrap molasses in hot or cold milk

Dinner
Vegetable Soup
Chickpea salad with salmon and lots of greens
Fresh or frozen berries with


Before retiring:
Dish of yoghurt or a mug of hot A2 milk with blackstrap molasses, nutmeg (and brewers yeast if you like).Avoid stimulants such as tea, coffee, cocoa and cinnamon

Menu 10
Breakfast         
Choose from:
1 glass tomato or pineapple juice ( with stir in 1 Tbspn brewers yeast)

Or
1 yoghurt smoothie consisting of ½ cup yoghurt, 1T brewers yeast, 1T wheatgerm,1 T blackstrap molasses and a low sugar fruit such as half a pear.
Or
1/3 cup cooked wheatgerm with full cream milk or yoghurt and 1 tspn blackstrap molasses.

Or sprinkle 1T raw wheatgerm on top of cold cereal (must be 1/3 cup only of raw muesli soaked in milk or juice overnight or for at least 15 mins, topped with fruit and yoghurt).

Calcium & Magnesium vitamin, plus one multivitamin

Snack
1 tub full fat yoghurt or glass vege juice

Lunch
One scrambled or boiled egg
1 sliced tomato
30g cheese
Green salad
Yoghurt or clear beverage

Snack
1  tablespoon blackstrap molasses in hot or cold milk

Dinner
Lean fish
Stewed tomatoes and zucchini
Cucumber and lettuce salad
Baked apple with cinnamon and topped with yoghurt

Before retiring:
Dish of yoghurt or a mug of hot A2 milk with blackstrap molasses, nutmeg (and brewers yeast if you like). Avoid stimulants such as tea, coffee, cocoa and cinnamon