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                                              Begin to Care For Yourself

Here are a few simple measures to follow:

CHEW! CHEW! CHEW! An old saying ‘Drink your food and chew your water!
Drink plenty of fluids, preferably water.  

Try to drink a large glass ½ an hour before a meal or 1 hour after, NOT WITH MEALS as this dilutes your digestive juices.

Try to avoid alcohol, coffee, tea, and other caffeine drinks.
Try to reduce red meat intake, don’t eat it every day.  ‘Lighter’ meats such as fish and chicken are easy to digest, vegetarian meal more so.
Move to wholegrain – brown rice and pasta, wholegrain cereals and wholemeal flour rather refined white flour, white bread, pasta or rice.
Eat lots of different vegetables.

Make fresh soups, easy and tasty.  Roast or stir-fry - don’t overcook keep the crunch.  Eat a ‘rainbow’ of colours – more antioxidants.
Try and eat what the planet gives us – natural, organic and unprocessed foods.
Get interested in what makes you – YOU ARE WHAT YOU EAT …… AND CAN ABSORB!
If you have a problem with wind or you get ‘gripes’ drink warm fennel, chamomile or peppermint tea, not cold or carbonated drinks, don’t eat ‘gassy’ foods.


Here are some things to try and change in your diet

Use lots of Garlic! Add chili, ginger, turmeric, and oil then blitz to make a paste, a great start to stir- fry’s, soups or casseroles.  

Put it on fish, chicken or even roast veggies for a tasty, healthy dish.
¼ to ½ teaspoon of cinnamon and nutmeg on cereals, porridge or fruit salads (max 3 times a day!) or use in soups, casseroles or curries etc.
Cook with high ‘flash-point’ oils such rice bran oil,  coconut oil or ghee.
Don’t cook with extra virgin olive oil – put it ON food after cooking!
Add beans and pulses, nuts and seeds to your diet – especially pumpkin seeds!
Eat soda bread, wholemeal pitta or wraps, chapattis or ‘grain’ crackers, oatcakes, rice cakes, 

Foods to avoid to help your bowel re-balance

Yeast – bread, mushrooms, ‘mouldy’ cheeses, yeast extract spreads (Marmite), wine, beers or lagers.
Sugars – stop adding sugar to food, if needs be, use a natural source like honey or fruit.
Artificial sweeteners, refined and convenience foods contain ‘non-natural’ additives and chemicals which our body never had to process until more recent years.
Avoid mucus-producing dairy products and refined flour products. Try soya, oat or rice milk.

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Rainbow food
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