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BOOK 2
O PTIMISED
N UTRITION
P ROGRAM
AND
RECIPE BOOK
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The digestive system is overstressed by eating too much, or eating too fast. Generally less is
usually best. Food should be chewed and eaten in a relaxed way. People tend to have a fast
moving lifestyle and seem to be always in a hurry, and often forget to sit quietly and eat their
meals in comfort and with pleasure. As a result many of us do not digest our food properly.
While we are on the run valuable nutrients are not being absorbed into our system from the
minimally chewed food that we have eaten.
Have you ever considered the importance of mealtimes? Who you share a meal with? Where
you eat and how? Also, how much time have you given yourself to enjoy your meal? Mealtimes need to be special pleasant occasions, not stressful or chaotic. Eating on the run or
when we are stressed or hurried, is not good for the digestion. Also, we make bad food
choices when we do not allow time for meals. People tend to grab what is easily available,
what is easy to get, or cheap to buy. They do not think about the harm that food will do to
their body.
The old parental instruction Chew your food slowly remains as valid today as it ever was.
Chewing slowly aids digestion and makes the transfer of food into your system as smooth as
possible. It is vital if you want to get well and stay well. As a guide each mouthful of food
should be chewed thirty times and mixed with saliva to activate liver secretions. To focus on
this aspect of your meal, you need to slow down and think about what you are doing. This
attitude alone is helpful to digestion. When eating is a pleasurable experience,
neurotransmitters such as serotonin and noradrenalin are released. This enhances our feeling
of well-being, and helps us become more alert. The opposite happens after a hurried, healthdestroying meal; we feel weighed down by the meal.
Try and sit at a table away from your work environment or TV to eat a meal. Leave your work
on your desk, or wherever it may be, and give yourself a well-deserved break! Light candles at
dinner, whenever possible, to create an atmosphere of relaxation and pleasure, even when
eating alone. Surround yourself with pleasant sounds and aromas and have your meals with
people who are caring, fun, and pleasant to be with. Bless the food and be thankful for what
you are about to eat and thank those who prepared it for you.
Some foods go through the digestive system faster than others. Fruit for instance, is digested
faster than protein; so it is helpful if fruit be eaten first. Have you ever had an evening meal,
followed by fruit salad and then felt bloated or full of gas from the meal, or both? You see,
your main meal consisted of protein and other cooked vegetables. These take longer to
digest, so when the fruit follows and sits on top of the other food it begins digesting and
starts to ferment. Thus the bloating and gas is created.
When you health status is lowered, it is helpful to pay attention to how to combine foods in a
meal, and also to be mindful of the right sequence as well. Foods, such as the tomato, (which
is a fruit) combine well with non-starchy vegetables and nuts and avocado. To improve your
health it would be a good idea to become familiar with good and bad food combinations.
Commit the basic facts to memory as this will assist you when you are eating.
Once you remember which food combines better with other foods, you can combine
ingredients in ways that make your meals not only appealing to the pallet, but also healing to
your body.
Valuable and sensitive micronutrients are damaged when you heat foods. Cooking at high
heat and processing food destroys these micronutrients by altering their shape and chemical
composition. Cooking foods at high heat will also produce unhealthy byproducts, such as
acrylamide, and thermolysed casein which are carcinogenic.
On a more holistic note, you also need the living and stored up "sun energy" available only in
raw, uncooked foods for optimal health. One of our ultimate biological nutrients is in fact
sunlight, which you can absorb not only through your skin, but also through your food, where
it is stored in the form of 'biophotons.' Biophotons contain important bio-information, which
controls complex vital processes in your body. The biophotons have the power to order and
regulate, and, in doing so, to elevate your physical body to a higher oscillation, or body
balance. This is manifested as a feeling of vibrant vitality and well-being.
Every living organism emits biophotons, and it is thought that the higher the level of light
energy a cell emits, the greater its vitality and the potential for the transfer of that energy to the
individual who consumes it. The more light a food is able to store, such as organically-grown
fresh vegetables, the more nutritious it is.
Remember: Regular vegetable juicing will easily help you achieve the goal of 2/3 enzyme/
micronutrient/biophoton rich raw foods in your diet.
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Hummer
Prius
Aerobic Healthy Cell
vs
For a cancer cells to obtain the amount of fuel they require for survival, they have around
nineteen times more glucose receptors than our normal cells which enable the cancer cell
to feed off glucose rapidly. For example, consider how a hospital PET scan works. Patients
are injected with a tiny amount of very toxic radioactive glucose (sugar). The scan measures
the parts of the body that absorb the most glucose. If the glucose hungry cancer is present, it
will absorb the radioactive glucose and glow in full display.
One of the ways that these cancer cells process this glucose is through fermentation. They
convert sugar to energy without utilising oxygen. Healthy cells require oxygen; cancer cells on
the other hand do not.
Research has also discovered that it doesnt stop there in regard to cancer cells and glucose.
Dr Servan-Schreiber teaches extensively about glucose, insulin and cancer. In his book
Anticancer: A New Way of Life, he states, The secretion of insulin is accompanied by another
molecule, called IGF (Insulin-like Growth Factor), whose role is to stimulate cell growth.
Furthermore, insulin and IGF have another effect in common: They promote the factors of
inflammation that also stimulate cell growth and actually acts as a fertilizer for cancerous
tumors. Bottom line: Excess insulin in the body feeds cancer cells enabling them to grow
more rapidly.
The importance of very low fructose levels in the diet can also be seen
from a study of 535 breast cancer patients. After ten years, those with
the highest insulin levels were eight times more likely to die than were
patients with the lowest levels. Insulin levels are strongly elevated when
ingesting high levels of fructose and high glycemic index foods and also
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in a secondary degree when combining glucose, for example when you eat a meal the
combines both starches (grains/cereals) with fructose from fruit.
Whether normal cells or cancer cells, the cycle is the same: The more sugar you eat, the more
acidic (anaerobic) you body becomes, the more damage will be done to your immune system,
the more stress and inflammation will be created, the more insulin and IGF will circulate in
your bodyand thus the more opportunity for cancer cells to grow and divide.
Digestion starts in the mouth; drinking just before eating inhibits this
important stage.
Drinking at mealtimes and eating watery food (like juice) slow down digestion
by diluting digestive enzymes in the stomach. It is not advisable to drink with
meals.
The rule is: do not eat food earlier than twenty minutes after drinking and it is
advisable not to drink for two hours after eating so not to dilute and disrupt
the digestive process.
Remember to keep your protein, carbs and fructose levels within the
recommended amounts.
Food needs to be chewed slowly and mixed with saliva to activate digestive
enzymes and liver secretions.
Eating snacks between meals and overeating both retard digestion. Leave at
least four to five hours between meals.
Avoid too much oked food in the evening; this is a time to eat light meals so
your liver also has time to rest .
Combine foods that complement each other. (See food combining chart)
Food that digests faster than other foods, such as fruit and vegetables should
to be eaten first.
Eliminate all refined processed foods, meats, dairy (except for homemade
cottage cheese, and the occasional probiotic white cheese, eggs), breads,
pastries, artificial sweeteners, msg, caffeine, table salt, sugar, etc.
Black pepper and chili peppers are an irritant to the stomach lining, except for
cayenne pepper which has healing properties and works as a catalyst for
other herbs to work better.
Soda and baking powders need to be used with caution. If you desire to
make a healthy no-grain cake for special occasions choose a baking soda/
baking powder brand that contains potassium bicarbonate only.
Avoid barbecued, grilled, fried and sugary foods as they cause stomach
distress and char-grilled foods contain substances that are carcinogenic.
Avoid processed vinegar and alcohol, as they set in motion fermentation in the
stomach. The exception to this rule is raw/unpastuerised apple cider vinegar,
which aids digestion when taken with warm water 20 minutes before a meal.
Avoid processed heated-treated/hydrogenated oils and fats as the extreme
heat changes its chemical structure to become deleterious to the liver and
digestion. Do not use a microwave oven.
Avoid foods you are allergic to; as this will interfere with digestion and
absorption of nutrients, creating and extra burden upon your immune system.
Avoid cold foods, as they delay digestion.
Very hot drinks distress your stomach. It is best to drink liquids that are neither
too scalding hot nor too cold.
Avoid drinking municipal water. Drink purified ionised water or distilled water.
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CRON-O-Meter helps you to:
Track and Analyze over 60 nutrient levels for 10000+ different foods
Very easy to use data entry
Create custom foods and recipes
Log your diet, exercise, biometrics and notes
Track your progress with custom charts
Even transfer data to your Phone App
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DEFINITION
Advanced Multi-Immune
Boosting Supplement
SUPPLEMENT BRAND
Cellgevity (120 capsules - 60 servings)
Multi-Strain Probiotic
(Helps to maintain healthy digestive
function and balances out the friendly
bacteria of the stomach reducing
candida Infection and bad bacteria levels
in the stomach)
Garlic Oil
(Has a yeast killing effect in the
intestines ,inhibit the growth of the
infecting organism. Excellent for
eradicating candida, colds and bacterial
infections)
Herb - Horopito
(Astringent anti-candida, anti-fungal herb
that helps to maintain a balanced
intestinal flora)
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DEFINITION
SUPPLEMENT BRAND
Co-Enzyme Q10
(Natural antioxidant that is essential to
our cells and muscle tissue. It improves
tissue oxygenation and supports immune
system)
Vitamin C
(Liposomes (fat) are used to increase the
bioavailability of vitamin C, since watersoluble vitamin C is not absorbed very
well, the Liposomal Vitamin C They
navigate through the digestive system
directly to a particular "target" where
needed and release their contents,
eliminating supplement degradation by
free-radicals, enzymes, digestive juices,
bile salts, foods or other active
substances. As a result, there is dramatic
increase in the amount of vitamin c
uptake. also potentially ease intestinal
discomfort associated with taking high
amounts of vitamin C)
Liposomal Vitamin C
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DEFINITION
SUPPLEMENT BRAND
Astaxanthin
(A pure carotenoid that is natures
strongest antioxidant which is 10 times
more powerful in scavenging free radicals
than any other carotenoid. Prevents
lipoprotein oxidation in blood and
immune system. Supports the eyes, skin
and cardiovascular system and a
wonderful pain reliever.
Colon Cleanser
(A total intestinal cleanse that was
formulated for effective detoxification with
proven herbal ingredient that target the
liver which is the major organ involved in
the process of detoxification. This
cleanse utilises natural substances that
support liver cleansing and optimal liver
function)
Amino Acid
(Assists with better night sleep plus
neutralises toxic ammonia in the blood)
Amino Acid
(Increases energy levels plus neutralises
toxic ammonia in the blood)
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DEFINITION
Beverages
SUPPLEMENT BRAND
Organic White Tea, Green Tea and Pau DArco
Tea, Essiac Tea
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SUPPLEMENT/NUTRIENT
Mitochondrial nutrients such as Co Enzyme Q10
(most important, taken together with) :Folic acid which repairs DNA mutation in most cancers.
Grape Seed Extract
R-Lipoic Acid
Selenium/Zinc
GLA/EFA
Niacin
MSM
Mycellised Vitamin A/E
Betaine hydrochloride
Metabolic Pancreatic (proteolytic) Enzymes
Multiple Strains of Probiotics
Red Clover Extract
The combination of all the above help to normalise all cancer
cells.
Brain
Vitamins, D3, CLA, GLA, K2, K3, GLA, CLA, Selenium /Zinc.
Breast
Cervical
Colon
Endometrial
Leukemia
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TYPE OF CANCER
SUPPLEMENT/NUTRIENT
Liver
Lung
Pancreatic
Prostate
Red Clover Extract, Vitamin D3, Zinc, Selenium /Zinc, Indole-3Carbinol, Modified Citrus Pectin, CLA, Genistein, Ashwagandha
Extract.
Skin
Stomach
Uterine
Lymphoma
Melanoma
Oesophageal
Oral
Selenium /Zinc.
Osteosarcoma
Ovarian
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R-Lipoic Acid:
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DAILY
SCHEDULE
On Rising
EXTRAS
Coffee
Enema
Optional Supplements:
15 Drops of Oceans Alive
1 Cellgevity
1 gram Vitamin C (preferably lipsomal/lypo-spheric)
1 capsule Prescript Assist Probiotic
2 tablespoons Organic Extra Virgin Coconut Oil
1 tablespoon Garden of Life Perfect Food Berry, Super
Green Fruit & Veggie Formula or Barley Greens
Powder
2 capsules Twinlab L-Arginine
1 capsule Dr Mercola Krill Oil
1 capsule Natural Factors Garlic Rich Oil
2 glasses of water up to 30 mins before breakfast.
(You can also add an extra vitamin and mineral supplement
if desired.)
Breakfast
Fresh Fruit - Choose at least 3 varieties and colours
Suggestion #1
2 tablespoons SLAPSB
(See recipe section). Avoid peanuts.
2 tablespoons organic desiccated coconut
1-2 tablespoons Organic Bee Pollen
1 teaspoon Maca Powder
Fresh Grated Ginger
Top with Organic Coconut Milk or Organic Yoghurt.
Optional: A handful raw organic oats
Plus: Poached, scrambled or soft boiled organic eggs
with lightly grilled tomato and avocado with dressing
(see recipes)
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DAILY
SCHEDULE
EXTRAS
Breakfast
Poached, scrambled, or soft boiled eggs or an Omelet
Suggestion #2 with mushrooms, onion, garlic, tomato, asparagus,
and parsley.
To this add:
Fresh salad vegetables including mixed lettuce,
rocket, spinach, tomatoes, cucumber, grated carrot,
avocado, olives, goat/sheep feta or vegan cheese,
olives and salad dressing.
Optional add: Steamed vegetables, broccoli, brussels
sprouts, carrots, topped with organic cold pressed
olive oil.
Breakfast
Supplements
Optional Supplements:
Mid Morning
Lunch
Suggestion
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Test pH Levels
prior to mid
morning
vitamins
(2 hours after
breakfast).
DAILY
SCHEDULE
Lunch
Supplements
Mid Afternoon No food or fluids for at least 112 hours after lunch.
Then drink 1 litre of pure water before dinner.
Drink this water in regular small amounts.
1 cup organic white or green tea.
30 Minutes
before Dinner
Dinner
Suggestions
Dinner
Supplements
Optional Supplements:
Before Bed
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EXTRAS
DAILY
SCHEDULE
Helpful
Suggestions
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EXTRAS
Cancer Type
Breast
CA 15.3
Stomach
Pancreas
Bile Ducts
CA 19.9
Ovary
Cervical
CA 125
AFP
Bile Ducts
Bowel
Bladder
Breast
Cervix
Liver
Lung
Stomach
Pancreas
Thyroid
CEA
Myeloma
Leukemia
Lymphoma
Trophoblastic
hCG
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__________________________________________________________________
_____________________ ADDITIONAL RECIPES_______________________
Ingredients:
1 1/2 cups Rejuvelac *
1 teaspoon dulse flakes
1 to 2 apples, coarsely chopped
1 cup baby spinach leaves
1/4 to 1/2 cup sunflower sprouts
1/4 to 1/2 cup buckwheat sprouts (optional)
1 avocado (if not in season a handful of almonds)
Method
Combine the Rejuvelac and dulse in a blender and process for about 30 seconds. Add the apples and pulse to
combine. Add the spinach and pulse until chopped. Add the sunflower sprouts and optional buckwheat
sprouts and pulse until coarsely chopped. Add the avocado and pulse until the soup is the desired
consistency. Pour into a beautiful bowl and serve. Store in a sealed glass container in the refrigerator, Dr.
Wigmore's Energy Soup will keep for 7 to 10 days.
TIPS:
Use a high-powered blender, such as a Vitamix, with a variable-speed dial.
For some people, Dr. Wigmore's Energy Soup is an acquired taste.Tweak the ingredients and amounts to
your taste.
If you like savory seasonings, add cayenne, garlic, and sea salt to taste.
If you don't have sunflower and buckwheat sprouts on hand, use any other sprouted greens you have.
Make a double batch of soup and store it in the refrigerator to use throughout the week. The soup with
expand so store it in a glass container, not plastic.
There's no doubt that the Energy Soup is extremely healthy. There's also no doubt that it's not very appetizing,
no matter how much hot sauce you add to it to make it palatable The Energy Soup is something you eat for
health, not for taste. Some people don't mind the taste, but it's not appealing like a green smoothie, made with
banana.
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Rejuvelac *
Ingredients:
2 cups soft wheat berries
Purified Water
Method
1.Soak in purified water 8 hrs or overnight.
2.Drain, rinse, then allow to sprout for 2 days, without rinsing.
3. When white sprout tails begin to show, add 6 cups purified water,
cover jar with cheesecloth, put in a warm place where it can
be exposed to at least 70 degree temp for 2 days.
4. THEN pour off, drink or refrigerate or use "rejuvelac" in a recipe.
5. The leftover seeds can be used one more time, with 4c. purified
water, will culture in 1 day. Then seeds can be composted, or thrown to birds.
6. Do not drink the initial soak water. Seeds must be sprouted first.
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APPENDIX:
How to test your pH:
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