Chapter 1 – The Ins & Outs of Fatty Liver Disease As per ...
The Fatty Liver Solution - Version 1.3
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This guide is copyrighted with all rights reserved. The author does not assume any liability for the misuse of information contained herein. The content in this guide is provided for educational and informational purposes only, and is not intended, nor should it be, a substitute for professional medical advice, diagnosis, or treatment. The author is not a medical doctor, nor does he claim to be. Never disregard professional medical advice or delay in seeking it because of something you have read. Always consult your medical doctor or your primary health care provider about the applicability of any opinions or recommendations with respect to your own symptoms or medical conditions. Empowered Health Solutions Pty. Ltd., the website and author, shall have neither liability nor responsibility to any person or entity with respect to any loss, damage, or injury caused or alleged to be caused directly or indirectly by the information contained in this guide.
While every attempt has been made to provide information that is both accurate and proven effective, the author and, by extension, this guide, make no guarantees that the remedies presented herein will help everyone in every situation. As the symptoms and conditions for each person are unique to individual histories, physical conditioning, body type, and the specifics of the actual liver disease presentation, successes will vary. If you are taking any medications, you should consult with your physician, health care professional or health care provider before making any changes in your health maintenance program or profile.
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Cure sometimes, treat often, prevent always.
(Anonymous)
Contents
Contents 3
Introduction – Welcome! 6
Chapter 1 – The Ins & Outs of Fatty Liver Disease 7
What Does The Liver Do? 8
What Causes Fatty Liver Disease? 10
Signs and Symptoms of Fatty Liver Disease 10
Who Does Fatty Liver Disease Affect? 11
How Do You Know If You Have Fatty Liver Disease? 12
Complications of Fatty Liver Disease 13
Interesting Facts on Fatty Liver Disease 13
Chapter 2 – Western Treatment Model 14
Chapter 3 – The Natural Way 17
Chapter 4 – The Liver Repair Tools 26
Chapter 5 – The Treatment Plan 46
Fatty Liver Disease Treatment Plan 47
Phase 1 – The Essentials 47
Treating You and Your Symptoms 48
1. Do you suffer from liver pain? If so, treat accordingly. 50
Phase 2 – Individualised Treatment Plan 52
1. Does your liver need extra anti-inflammatory support? Do you suffer from NASH, Fibrosis, or Alcohol induced fatty liver disease? If so, treat accordingly. 52
2. Do you want to enhance weight loss? If so, treat accordingly. 53
3. Are you weak or fatigued? If so, treat accordingly. 53
4. Do you have bouts of nausea and/or vomiting? If so, treat accordingly. 54
5. Do you have loss of appetite? If so, treat accordingly. 54
6. Do you suffer from liver pain? If so, treat accordingly. 55
7. Do you have abdominal pain? If so, treat accordingly. 56
8. Are you suffering from Jaundice? If so, treat accordingly. 56
9. Do you suffer from haemorrhoids? If so, treat accordingly. 57
10. Do you suffer from uncontrollable itching? If so, treat accordingly. 57
11. Are you suffering from unintentional weight loss? If so, treat accordingly. 58
12. Are you suffering from ascites (fluid in abdomen)? If so, treat accordingly. 58
Chapter 6 – The Foundations 59
Chapter 7 – The Diet 60
Protein Explained 69
Vegetables Explained 70
Fruit Explained 70
Carbohydrates Explained 71
Plant Oils/Fats Explained (a.k.a. essential fatty acids, essential oils) 71
Water Explained 72
Others... 73
Fibre Explained 73
Oxygen Explained 73
Diet Guidelines & Suggestions 74
Recipes 75
1. Buckwheat Crepes with Alkaline Syrup Breakfast 75
2. Butternut Pumpkin Soup 75
3. Chargrilled Calamari 76
4. Red Cabbage, Carrot and Sesame Salad 76
5. Asparagus Crepes with Hollandaise Sauce 77
More Recipes... 78
Other Dietary Tips and Suggestions 83
Chapter 8 – Juicing 88
Chapter 9 – The Secret Goji Protein Shake 92
Chapter 10 – Other Home Remedies 94
Chapter 11 – Lifestyle 95
Chapter 12 – Good Vibrations 96
Exercise – The Guiding Principles 98
Guiding Principle 1 98
Guiding Principle 2 99
Guiding Principle 3 100
Guiding Principle 4 101
Guiding Principle 5 102
Guiding Principle 6 103
Chapter 13 – Relaxation 104
8 ‘Easy As Pie’ Relaxation Techniques 104
Meditation Exercises 106
FAQs – Frequently Asked Questions 110
Resources 113
Supplements – To get you started straightaway! 113
Other Useful Sites 117
Online Information, Organisations & Foundations 117
Liver Questionnaire 118
Have You Enjoyed ‘The Fatty Liver Solution’ Experience? 119
Introduction – Welcome!
Congratulations! I commend you on taking action in joining many others and me on this healing journey. You have taken your health into your own hands and decided, “That is enough! I want more from life and I’m just going to get it!”
You are now holding a program that is not only supported by science, but also has real world advice, tried and tested the world over by people just like you who believe that “there must be another way”.
I also want to congratulate you on being one of the top three percent of people suffering from this condition who are seeking answers. Seriously, only three percent of the population dares to take this type of opportunity. Why, I am not sure. I can only imagine that a fear within them stops them taking a chance to create a better life. That’s silly if you ask me, but who am I to judge? I’m scared of bugs!
You can use this guide in a number of ways. You can skip the ‘pre-information’ sections and direct yourself straight to the treatment protocols, or you can first educate yourself on the whys and hows of this condition. It is my belief that those with a better understanding of why and how things happen progress more easily and rapidly to their desired outcomes because they can see why they need to complete the necessary treatments. The power to change your life is essentially up to you. I cannot help you any more than you can help yourself. I cannot take the supplements for you, walk for you, or eat for you. However, this is the beauty of this type of healing and self-application format: the program empowers you. In addition, the sense of success and completion that you will experience after you have healed your fatty liver disease will be entirely to your credit! I am simply an observer of your health success. No one can give that to you, nor can anyone take it away from you once you have achieved it. I wish you the most incredible healing journey. I have no doubt that you will reclaim your life, and once again experience the ‘loves’ in your life that you enjoyed so often.
Yours in great health,
Duncan Capicchiano
Chapter 1 – The Ins & Outs of Fatty Liver Disease
What Is Fatty Liver Disease?
Fatty liver disease, also known as steatosis, occurs when an excess of fats, in the form of triglycerides, infiltrates the liver. Fatty liver disease may be either a temporary or a long-term condition. These areas of fatty cells gradually begin to replace previously healthy liver tissue. As these cells fill with fat, this causes enlargement and inflammation of the liver, which in turn causes the initial symptoms. These are most commonly felt as pain or discomfort in the upper right abdomen where the liver is located.
Technically, fatty liver disease occurs when more than 5% of liver cells contain droplets of fat, or when more than 5% of the total weight of the liver is made up of lipids (fat).
The fat in the liver at the early stages of this illness is not the problem in itself. Excess fat in the liver is actually reversible if the cause is removed. If the problem persists, however, and the fat accumulates over time and results in inflammation, this can put you at risk of permanent liver damage such as liver cirrhosis.
Fatty liver disease can be related to damage caused by alcohol, or by a variety of other causes. Therefore it is categorised as either Alcoholic or Non-Alcoholic Fatty Liver Disease. Non-Alcoholic Fatty Liver Disease can be broken down further into Non-Alcoholic Fatty Liver Disease (NAFLD) and Non-Alcoholic Steatorrhoeic Hepatosis (NASH). The former (NAFLD) is the most common type and does not lead to serious complications – it is commonly treatable with lifestyle changes. The latter (NASH), if not treated, leads to risks of serious complications including liver cirrhosis. Both conditions share signs, symptoms and potential lifelong conditions such as diabetes, high cholesterol, high blood pressure, weight gain/obesity, insulin resistance (Syndrome X), and many other imbalances, including cardiovascular/blood sugar imbalances.
What Does The Liver Do?
To make this question a ‘no-brainer’, consider that the word “liver” is spelled with “live” in it. Make sense? The liver’s function in the body is to support life, and should not be underestimated. The liver is always working hard and has over five hundred functions (read on for just a few). That it also has the ability to regenerate itself... well, that’s simply amazing. When healthy, the liver filters nearly a litre of blood each minute (that’s nearly 1,440 litres a day)! This means that in cases of liver disease or dysfunction, the symptoms are varied and widespread. It‘s clear why nature made sure our liver could regenerate itself: it is simply indispensable.
Its major functions are:
• Processing of drugs: The liver is responsible for detoxifying the body of pharmaceutical drugs, alcohol and recreational drugs, which is very important considering our society’s habits. It wasn’t intended to process drugs. That has only been a necessity since early last century.
• Processing of hormones: It deals with chemical alteration and excretion of hormones — thyroid hormone and steroid hormones. Steroid hormones include oestrogens and aldosterone.
• Digestive function: It metabolises carbohydrates, proteins and fats. The liver is required to maintain a balance in blood glucose levels by breaking down glycogen into glucose and releasing it into the bloodstream. The liver also helps break down fatty acids so that they can be used for energy. In cases of sluggish livers, the reduction of this capacity is linked to trouble with weight loss, which is one reason why people who detox to lose weight will initially do so fairly quickly. Liver function improves when not overloaded with heaps of junk food. Too often, however, dieters get excited about this initial weight loss and then metabolism takes over. When normal food is eaten, weight goes back on and they give up, leaving the poor liver forgotten and unappreciated.
• Amino acids (the building blocks of protein) are broken down by the liver to create energy; the resulting toxins are then excreted through the urine.
• Phagocytosis means the ingestion and destruction of old red blood cells, white blood cells and bacteria. If these are not destroyed and excreted, they will become toxic and circulate around the body, leaving a trail of destruction. For instance, bilirubin is formed when red blood cells age and need to be excreted from the body. It is absorbed from the blood cells by the liver and then secreted into bile.
• Activation of Vitamin D: The liver assists the kidneys and skin in synthesising Vitamin D into its active form. If the body is deficient in Vitamin D, a wide number of illnesses that can occur. For example, cancer and osteoporosis are associated with Vitamin D deficiencies. The most immediate danger will be an inability to efficiently absorb calcium, as Vitamin D is required for its uptake.
• Formation of bile salts: Bile salts are required by the small intestine to break down and absorb fats and cholesterol. Bile is needed for the absorption of fat-soluble substances, which include Vitamins A, D, E and K.
• Storage of vitamins and minerals: Iron, copper, Vitamins A, B12, D, E & K are stored in the liver and sent around the bloodstream when they are required throughout the body.
Considering all of these functions, it is easy to see that when the liver is not functioning efficiently, a host of digestive, energetic and weight issues can arise.
What Causes Fatty Liver Disease?
The Western medical model considers a relationship with genetic factors and insulin resistance in the development of fatty liver disease. Insulin resistance is the result of long-term poor dietary choices, namely a diet high in refined carbohydrates, the details of which we shall go into in proper detail shortly.
Fatty liver disease is often associated with consumption of alcohol. In fact, a fatty liver is one of the first signs of liver disease as a result of alcohol damage. A high and regular alcohol intake causes an infiltration of fat into the liver, which accumulates over time.
Acetylaldehyde, which is formed from the metabolism of alcohol, can cause lipid peroxidation, which is related to the development of acute fatty liver. In cases of alcoholic fatty liver disease, removing alcohol completely is likely to improve or cure the condition of fatty liver, though not always.
As previously mentioned, there are also many cases of fatty liver disease where alcohol is not involved.
Signs and Symptoms of Fatty Liver Disease
Fatty liver disease in its simple form does not necessarily show any signs or symptoms, especially at the beginning of the illness. The most common symptom is pain in the right upper quadrant of the abdomen. Simply speaking, this is below the ribcage on the right-hand side. The pain is most likely to be a sensation of a dull ache due to stretching as a result of enlargement of the liver. Other general symptoms of a ‘stressed’ liver include: itchiness, skin problems, abdominal bloating, fever, irritability, headache, fatigue, constipation, nausea and decreased appetite. Inability to lose weight around the abdominal area is linked with poor liver function, especially when there is a roll of fat over the upper abdomen that just won’t budge.
So if you are one of the lucky people who experience no symptoms, you may be asking “why do I need to treat something that is not a problem? Doesn’t the liver heal itself?’ The answer to your very reasonable question is that a fatty liver is a ticking time bomb. The fat accumulations themselves may not directly affect your sense of wellbeing, but if left untreated, you and your liver will certainly know about it before too long. Complications of fatty liver disease (explained below) and advanced damage will express themselves as undesirable signs and symptoms such as jaundice, vomiting, confusion, allergies, plus all the other symptoms mentioned above.
Who Does Fatty Liver Disease Affect?
Studies estimate that between 20-30% of adults in Western countries have excess accumulations of fat in the liver. The most common candidates for fatty liver disease are over 30 years old and overweight with a diet high in saturated fat and refined carbohydrates.
Fatty liver disease is not just a problem for adults; it also commonly affects children. Up to 10% of 15-year-old children in Australia show elevated liver enzymes, which are associated with fatty liver disease. This correlates with the increasing figures of childhood obesity due to a poor diet and an ever-increasing sedentary, technology-obsessed lifestyle.
Individuals who develop fatty liver disease are also likely to display any or several of the following health issues:
• High cholesterol and triglycerides
• Non-insulin dependent diabetes (Type II diabetes), insulin resistance, or Syndrome X
• Weight gain, especially around the abdomen
• Difficulty losing weight
• Immune system dysfunction
Health: More than the absence of disease.
Health is the state of physical, mental and social wellbeing, a state in which a person feels at every moment of living a joy and zest for life, a sense of fulfilment, and an awareness of harmony with the universe around them.
(World Health Organisation Definition)
How Do You Know If You Have Fatty Liver Disease?
If you are experiencing any of the listed signs and symptoms, or fall into some of the high-risk categories, you may want to make some further investigations to detect fatty liver disease. There are several tests available to indicate the possibility of fatty liver disease, and they are sometimes used in combination to get a definitive answer.
Liver Biopsy: This is the main test that is used to confirm fatty liver disease. It is definitive, but it is an intrusive procedure, as liver cells need to be removed in order to be analysed for fatty content.
Liver Function Tests (LFTs): These look for elevation of liver enzymes, which may indicate possible fatty liver disease. The accumulation of fat leads to liver inflammation (hepatitis), which causes the elevation of liver enzymes. However, raised enzymes are not exclusive to fatty liver disease and their presence is therefore not completely indicative of this condition. Liver enzymes are likely to be raised in any form of liver disease or damage. Therefore, while raised enzymes do indicate liver trauma, this is non-specific with regard to fatty liver disease.
Ultrasound: Examination of the liver may reveal abnormal texture, indicating fat streaks.
Manual Palpation of the liver causes tenderness and the liver will feel enlarged to the physician.
CT Scans: These can show the possibility of fatty liver disease. Scans will show less density in areas of fatty infiltration.
Tests may also reveal other conditions linked with fatty liver including:
• High triglycerides and LDL cholesterol, indicated by a blood test
• High blood pressure
• Blood sugar imbalances
Complications of Fatty Liver Disease
While the fat accumulations themselves may cause no specific immediate symptoms, over time fatty infiltration of liver cells will result in inflammation, otherwise known as hepatitis (in its non-viral form), or fibrosis (scarring) which, if left untreated, can result in liver cirrhosis, a potentially fatal illness.
Interesting Facts on Fatty Liver Disease
• Non-alcoholic fatty liver disease is a very common disease in today’s society and is estimated to affect up to one in three people in the Western world.
• Approximately 20-40% of obese individuals will go on to develop NASH.
Chapter 2 – Western Treatment Model
“The doctor of the future will give no medicine, but will interest her or his patients in the care of the human frame, in a proper diet, and in the cause and prevention of disease.”
(Thomas A. Edison)
A major issue arises when we begin to discuss pharmaceutical treatment of liver diseases. This is the fact that all pharmaceutical drugs have to be processed, and therefore place extra stress on your already compromised liver. This is obviously a bad place to start – and we haven’t even mentioned the side effects of these drugs!
There are no specific pharmaceutical drugs to treat fatty liver disease itself. For once, doctors and natural therapists seem to have the same stance: the naturopaths’ dictum, ‘treat the cause!’ But the difference here is that pharmaceuticals are used to suppress the cause of fatty liver disease. For example, patients with diabetes will be given a drug such as metformin to control their blood sugar levels. Although this will control insulin resistance to prevent further, or initial, development of fatty liver disease, it is not a complete concept of healing, as it doesn’t address the cause of insulin resistance; it only treats the end result.
Bariatric Surgery – The orthodox answer to obesity
Some patients with fatty liver who are suffering from obesity and who have failed to improve with other weight loss methods may undergo bariatric surgery. This treatment involves implanting a gastric band or removing a section of the stomach. The aim is to reduce stomach size and therefore the amount of food that a patient is able to consume. Bariatric surgery is considered to be safe and effective; however, it does not consider the initial cause of obesity.
A large shift in weight loss has been shown to have a positive impact upon diabetes and heart disease, both of which are commonly tied to fatty liver disease patients. However, while weight loss in itself can reduce cardiovascular disease risks and insulin resistance, it doesn’t address the original cause of obesity and ignores the fact that normal routes to weight loss such as exercise and dietary changes have not been successful. This lack of result from other methods suggest there must be other causes at play.
Drugs – Medication
There are two orthodox drugs that have been used successfully for long-term weight loss and weight-loss maintenance:
Orlistat
Otherwise known as Xenical and Alli, this drug assists weight loss by preventing absorption of the fats that are consumed in food. It blocks the action of the enzyme that breaks fat apart and normally allows it to be absorbed into the body. Approximately 25% of fat that is consumed in a meal is blocked from being absorbed and is then excreted in the stool.
Side effects: Increased bowel movements, urgency of bowel movements, incontinence, oily stools, abdominal pain and flatulence. These usually resolve within a month of treatment.
Interactions: This drug may interact with blood thinners. Safety during pregnancy has not been established.
Sibutramine
This drug is a serotonin reuptake inhibitor (in other words an anti-depressant) prescribed for weight loss. It is classed as an appetite suppressant, as it works on appetite control centres in the brain in order to suppress appetite.
Side effects: Headaches, dizziness, anxiety, depression, insomnia, nausea, flushing, flu-like symptoms, heart attacks, seizures, death, arm and leg swelling.
Interactions: This drug may interact with many other pharmaceutical drugs including blood thinners and anti-depressants.
Metformin
This drug is a commonly prescribed anti-diabetic used to control Type II diabetes. Metformin works by controlling blood sugar levels.
Side effects: There is a risk of developing a serious condition called lactic acidosis, whose symptoms include: stomach pain, fainting, muscle pain, shortness of breath, and decreased heart rate. There is also a possibility of reversing the condition and developing low blood sugar. Symptoms of low blood sugar include hunger, fainting, weakness, dizziness and headaches.
Chapter 3 – The Natural Way
Fatty Liver – So What Is Really Going On?
From a naturopathic perspective, fatty liver disease, like most other forms of liver damage, is related to both dietary and lifestyle issues. Both orthodox and naturopathic philosophies recognise major health issues that can lead to fatty liver disease. The difference here is that natural therapists see the body as a whole, realising the importance of ‘healing’ the original health issue, to prevent both symptoms of illness and further damage. So an orthodox therapist and a natural therapist who saw the same patient would be likely to offer them entirely different solutions. Let’s have a look at the common causes that both types of therapists seem to agree upon, keeping in mind the intricacies of the human body and that illness will present differently in each individual.
“Natural forces within us are the true healers of disease.”
(Hippocrates, ‘the father of medicine’ – 460BC - 370BC)
Offender Number 1: Alcohol – The biggest trouble maker?
We all now know about the connection between liver disease and alcohol consumption, but it’s not as simple as that. If you stretch your mind back to Chapter 1, you’ll remember there are sub-categories of fatty liver disease. The medical profession breaks up fatty liver disease into Alcoholic Liver Disease and Non-Alcoholic Liver Disease, the second of which is further divided into Non-Alcoholic Fatty Liver Disease (NAFLD) and Non-Alcoholic Steatorrhoeic Hepatosis (NASH). Therefore, fatty liver disease is an umbrella term. Simply said, there are many causes of fatty liver disease, so contrary to the common belief in society, simply avoiding alcohol does not necessarily make for a healthy liver. Although alcohol is still the leader of the bad guys as far as liver damage is concerned, it is not the only culprit.
Long-term exposure to ethanol causes damage to the liver. Even small amounts of ethanol can result in the development of fatty liver in non-alcoholic patients. This may be the case when the liver is already burdened, be it from environmental toxins, long-term bad dietary habits or chemical onslaught from household and hygiene products. The already burdened liver may then begin the process of fatty accumulation as a response to further injury.
Alcohol, as well as causing toxic damage to the liver, also wreaks havoc with blood sugar levels, which, as you are about to see, is a long-term issue linked with fatty liver disease.
Offender Number 2: Syndrome X
Syndrome X is the major cause of the non-alcoholic form of fatty liver disease. Syndrome X is a collection of signs and symptoms that we find in one patient. These include:
• Insulin resistance
• High blood levels of insulin
• High and abnormal blood fats (e.g. high cholesterol or triglycerides)
• High blood levels of uric acid
• High blood pressure
• Blood sugar imbalances
• Excess weight, especially around the abdominal area
Syndrome X is associated with the unhealthy ‘Western’ diet, which is centred around refined carbohydrates and other processed foods. This diet often leads to obesity, and Syndrome X is linked to the development of non-insulin dependent diabetes.
Essentially, Syndrome X is a result of long-term insulin resistance, a term used to describe a condition where the body becomes desensitised to the action of insulin. When a meal high in sugar is consumed, insulin is released into the bloodstream via the pancreas as a response to the high blood glucose levels. Insulin has the job of assisting glucose to travel from the blood stream into cells, thereby reducing blood sugar levels. If over a long period of time we continually place the body in a state of insulin excess – for example by constantly eating sugar and expecting insulin to take care of things – eventually the body’s cells begin to become unresponsive to the circulating insulin.
High levels of insulin continue to be produced because the body refuses to respond by lowering blood glucose. This message is not understood, so insulin continues to be released, even though it is not having its desired effect. Consequently, we have a problem with a lot of insulin in the bloodstream, while high blood sugar still remains. As you will soon see, over time this increases the risk of developing Type II diabetes.
So you may ask… what has a blood sugar problem got to do with the liver?
As we have seen previously, one of the many roles of the liver is that of glucose metabolism.
Insulin controls the amount of glucose that is stored for energy, and how much of it is used for immediate energy requirements. Glucose that is not required for immediate use is converted into glycogen and stored in the liver and muscle cells. When glycogen stores are at full capacity (in the liver), blood glucose that is not being used up is converted into triglycerides and stored as fat cells throughout the body. So intake of a highly refined diet (white bread, pasta, flour, sugar, etc.) will lead to fatty deposits throughout the body, including the liver. High levels of insulin also cause the liver to increase its production of bad (LDL) cholesterol, and decrease its production of good (HDL) cholesterol, thereby encouraging the development of fatty liver disease, cardiovascular disease, obesity and high cholesterol.
This burden of excess fat increases the workload on the liver. Now, not only fats but also carbohydrates and proteins that are absorbed after a meal must be broken down to pass from the small intestine to the liver to be processed. This leaves the good old liver with lots of work to do!
A liver with accumulated fats or toxins will not function efficiently. One consequence is likely to be an issue with glucose balance. This is exactly what contributes to Syndrome X, and this is exactly what is keeping you fat! In a fatty liver, glycogen is not stored as effectively as it would be in a healthy liver. Normally, glycogen stores are released in the form of glucose into the bloodstream when blood sugar levels are low. In the case of fatty liver disease, there are not enough stores to supply the blood, so glucose levels drop dramatically. This imbalance is what causes intense sugar cravings, which, if satisfied, will result in a sharp increase in blood sugar, inducing a strong demand for insulin to break it down. To add insult to injury, the foods eaten out of desperation are the very ones that place burden on the liver, further compromising its function.
High insulin levels encourage accumulation of free fatty acids in the liver, as well as throughout the body, and may also lead to oxidative stress, which has its own link to the development of fatty liver.
With regard to the above principles, we can see why orthodox and natural therapists agree on a couple of concepts, but the alignment pretty much stops there. Now let the natural therapists continue!
If Syndrome X is linked to causing fatty liver disease, does the problem stop there? Natural therapists have long since taught their patients that prevention is the best cure. For example, if we can prevent insulin resistance from occurring, this will prevent many cases of fatty liver disease, not to mention a myriad of other illnesses. Sound good in theory? Of course! The problem is that insulin resistance and fatty liver don’t just occur overnight. For this reason, we have to look at other outcomes of insulin resistance that tie in here. Years of bad diet that contribute to Syndrome X and fatty liver are also likely to result in some other nasty issues, mainly obesity.
Offender Number 3: Obesity
It is no secret that obesity is a major epidemic in modern, overindulgent times, with well-documented and widespread consequences. The modern Western lifestyle is increasingly moving towards sedentary jobs and pastimes, and we are seeing with it a major shift towards the obesity epidemic.
The effect of obesity upon liver function and the liver’s relation to weight loss may not be so well recognised in orthodox medical practice. However, natural therapists recognise the major role of the liver in the cause and consequences of obesity. Once a person is overweight, often as a result of poor dietary choices and a diet that is stressful upon the liver, the liver then accumulates fat, as seen in fatty liver disease. The poor, overburdened fatty liver is then unable to break down fats in the diet where they further accumulate throughout the body. Once the cells in the liver have accumulated excess fat, liver cells that normally remove excess fats from the blood cannot perform this function. Therefore fat remains in the blood and is deposited throughout the body in fat cells as the blood flows around. This results in… you guessed it... further weight gain. This sluggish and fatty liver may well be the reason why many overweight people do not eat a lot of food and still gain weight.
Obesity is also linked to the following conditions, which are also part of the fatty liver patient picture.
• Heart disease and high blood pressure
• High triglycerides (blood fat): associated with an increased risk of cardiovascular disease and linked to high levels of insulin
Diabetes: Type II, which is adult-onset, dietary-related, and non-insulin dependent
Type II Diabetes can be seen as an extension of insulin resistance. We know that the pancreas produces more and more insulin when blood glucose levels fail to decrease. Over time, the pancreas tires and can’t produce insulin in response to the blood glucose rise after a meal. Eventually, blood glucose will be high even when food has not been consumed.
Obesity places individuals at risk not only of fatty liver disease, which is related to the health issues above, but also many other serious health issues including polycystic ovarian syndrome (a hormonal syndrome involving insulin resistance), sleep apnoea, osteoarthritis, cancer and depression.
For this reason, natural therapists see obesity as part of a much bigger problem than what you eat. It affects the body and mind and can cause a widespread and often fatal chain of biological events.
Offender Number 4: The ‘Western’ Diet
The importance of diet in the development of disease is often underrated as far as orthodox medicine goes. Although orthodox physicians recognise that a high carbohydrate diet is a contributing factor to the development of non-insulin dependent diabetes, that is basically the end of the story. Dangerous as well as beneficial foods are recognised and offered as permanent advice and changes for long-term health. Natural therapists, on the other hand, look at the whole diet, not just how to use the diet to avoid putting on weight, and recognise that unhealthy foods put stress on the liver function in general.
If alcoholism in fatty liver disease is thrown into the picture, everything becomes all the more difficult. This is because alcohol leads to the depletion and therefore deficiency of many nutrients, including B vitamins, magnesium, essential fatty acids, amino acids and antioxidants. The big problem here is that alcohol not only causes direct damage to the liver, it is literally wiping out the exact nutrients required to heal the liver and balance blood sugar.
Obviously, a diet high in unhealthy fats (e.g. saturated and hydrogenated fats, and trans-fatty acids) will lead to accumulation of fat in tissues. However, some fats (e.g. monounsaturated and polyunsaturated fats) actually help to prevent the very illnesses that can result in fatty liver disease. This is because healthy fats, also known as essential fatty acids (e.g. plant oils and fish oils), can help to control insulin levels. When these healthy fats are present in cell membranes, which are mostly composed of fatty acids, the related cells can easily communicate with each other, resulting in balanced hormone levels, of which insulin is one. When the wrong fats, mainly saturated fats such as those found in animal products, margarine and baked goods, are eaten, the cell membranes become less fluid. This results in a reduction of function and cells lose their ability to hold on to nutrients and water. When the cellular membrane is damaged due to consumption of inappropriate fats, this decreases metabolic functions within the cell, which can contribute to weight gain. The effects of these are widespread, as nutrient deficiencies are associated with all types of illness, leaving us very susceptible to ill health.
Offender Number 5: Sedentary Lifestyle
Little explanation is required for this offender. If you do not move, you do not burn fat. Simple. For more information on exercise and the myriad benefits to your health, please turn to Chapter 12.
Offender Number 6: Stress
The liver is very susceptible to all forms of stress. In this day and age, it is not physical stress that we are under, but emotional and mental stress. Scientists have proven that stress is real and affects us, yet in our society it is often overlooked or belittled as a weak person’s condition.
How wrong they are. Stress is not just in someone’s head. It is very physiological, and this can be seen in the effects that it exerts on the liver. In fatty liver disease, the adrenergic receptors (specific sites on the body that respond to chemical stimulus, e.g. adrenaline) become lazy and unresponsive to the body’s own energy chemicals. Therefore people are no longer able to have that ‘get up and go’ feeling. Excess cortisol is then produced as a by-product of stress, causing a decrease in the activity of thyroid hormones (responsible for regulating metabolism) and releases both fats and glucose into the blood stream.
In order to treat the cause, it is imperative to treat the nervous system as well, through relaxation, lifestyle changes and natural remedies.
Offender Number 7: Toxins, Drugs and Environmental Factors
Damage done to the liver by toxins and pharmaceutical drugs places extra burden on the liver and can predispose us to the development of fatty liver disease. It slows down the metabolising ‘power’ of the liver. Chemicals and toxins are stored in fat cells and accumulate over a lifetime. These toxins are found all over the place and can include:
• Environmental toxins such as pollutants and pesticides
• Pharmaceutical prescription drugs and recreational drugs
• Chemical household cleaning products and personal hygiene products
• Additives and preservatives in foods
• Artificial sweeteners can be toxic for the liver, and can also cause an imbalance of blood sugar, causing sugar cravings which contribute to Syndrome X and weight gain
• A whole stack more, including: canned foods, various paints, hair dyes, vaccines, tyres, car fumes, solder, cigarettes, synthetic baby formulas, batteries, tooth fillings (amalgam), cosmetics, plastics, fluorescent lights, confectionery, cola drinks & margarine.
Toxic overload not only results in liver dysfunction symptoms. Because toxins are also stored in fat cells in the brain and endocrine system, it is not uncommon to experience symptoms such as emotional disturbances, infertility and menstrual disorders. This is on top of the digestive problems an upset liver can cause!
Offender Number 8: Malnourishment
All biochemical processes in the body require specific sets of vitamins and minerals to carry out their functions. An example is the transportation of fat globules from the liver to the mitochondria (power houses) for fat burning. If your diet is deficient in certain nutrients or if you consume alcohol, these nutrients will no longer be available for the body to use. Therefore, it is ultra-critical that you supply your body with the tools to carry out these important processes. You need all the nutrients to get the best results.
Things Your Doctor Won’t Tell You
Natural therapists recognise a link between a condition called leaky gut syndrome and the development of fatty liver disease. Leaky gut syndrome, otherwise known as ‘intestinal permeability’, is a naturopathic term, and your doctor may not regard it as consequential in relation to the development of liver disease, let alone the long list of other consequences. In leaky gut syndrome, the mucous membranes that make up the lining of the intestines become damaged and inflamed, resulting in a higher degree of permeability. This allows toxins and undigested particles of food to pass through and enter into the bloodstream. The particles that should be processed within the gut will instead head straight to the liver, delivering a toxic barrage for it to deal with.
Recent research suggests that bacteria in the small intestine can also cause liver damage. These bacteria contain toxins that stimulate immune cells in the liver. Attempting to deal with the bacteria will lead to tissue damage and inflammation, which, as we know, have serious consequences.
It is clear that there are many factors contributing to the development of fatty liver disease. For many people in the Western world, it seems that it is only a matter of time before their lifestyle and diet leads to ill health. But there is good news. Nature can provide you with everything you need to both heal and prevent the problem from reoccurring. Yes, you can reverse fatty liver disease. So let’s find out how.
Other possible causes:
• Excessive calorie intake
• Genetic defects
• Pregnancy
• Type 2 Diabetes
Chapter 4 – The Liver Repair Tools
Nutrition – The basic building blocks of life
Nutrition can be seen as the basic building blocks of life. It is quite logical when you think about it. If we take a step back and assess what we really are, we will realise that we are essentially a trillion cell neatly packed together. Amazing so far, right? Well, then, let’s grab one of those itsy-bitsy cells, dissect it and observe. What do you see? Nutrition!
A cell is essentially made up of fat, protein, water, carbohydrates, cholesterol (yes, cholesterol is good for us too) and sprinklings of vitamins and minerals. No alien metals, no kryptonic elements here (sorry to disappoint). It is good old-fashioned nutrition. As they say, “You are what you eat”.
Therefore, it is necessary to consume a vast, broad and diversified diet rich in natural organic compounds (i.e. vitamins & minerals) found in fruit and vegetables each day. No one vitamin or mineral has the answer. Health is complete; health is holistic, not one mineral taken on its own.
The following nutrients have been shown to both prevent and heal fatty liver disease. They have even wider practical applications, and several of them also treat the illnesses that act as precursors to fatty liver disease, or those that are often present at the same time.
Acetyl-L-Carnitine
Therapeutic Dosage: 400mg-6000mg daily
Liver Benefit: Carnitine helps metabolise fats in the liver and assists in turning fatty acids into energy instead of being stored, as seen in the case of fatty liver disease. Acetyl-L-Carnitine increases energy in the mitochondria (mitochondria can be described as the little ‘power houses’ of a cell) and increased cellular energy assists rapid healing. Acetyl-L-Carnitine also has an anti-inflammatory action and antioxidant effect.
Other benefits: Carnitine has a potential role in reducing high blood fats. It also plays a role in reducing cardiovascular disease, which is commonly tied to cases of fatty liver disease.
Sources: Supplementation
Recommended Daily Intake (RDI): Not applicable
Fact: It is processed in the body naturally from L-Carnitine and is beneficial for Alzheimer’s disease. Side effects of supplementation may occur and include abdominal cramps, diarrhoea, nausea and vomiting.
Alpha Lipoic Acid (also known as Lipoic Acid or Thioctic acid)
Therapeutic Dosage: 300-600mg daily
Benefit: Lipoic acid is a strong antioxidant, helping prevent free radical damage. This source is considered superior to vitamins E and C as it is soluble in both water and fat, meaning it may destroy a wider range of free radicals. Alpha lipoic acid may be used in non-insulin dependent diabetic patients to improve utilisation of glucose. It may increase the uptake of glucose and reduce insulin resistance, as seen in Type II diabetes and Syndrome X.
Food Sources: Liver, potato, broccoli, brewer’s yeast, spinach (In no particular order).
Recommended Daily Intake (RDI): Not applicable
Fact: Lipoic acid helps recycle used vitamins and minerals so that they can be used once more in the body. Lipoic acid has been shown to increase glutathione levels by up to 70%. The body metabolises lipoic acid into cysteine, which is utilised to form glutathione. Glutathione is beneficial to liver function, including its detoxification capacity.
Studies: A study using 600mg of lipoic acid daily decreased the level of liver enzymes by 60%.
In a study conducted in the 1970s at the National Institute of Health (NIH), researchers administered Alpha Lipoic Acid to seventy-nine people with severe and acute liver damage at various hospitals around the United States. Seventy-five recovered to full liver function.
Amino Acids
There are many amino acids – the following are the most useful in treatment of liver disorders.
Therapeutic Dosage:
➢ Glutathione 300-500mg daily
➢ Methionine 400-800mg daily
➢ Taurine 500-3000mg daily
Benefit:
➢ Glutathione: Protects the liver from oxidative damage. Improves liver function and detoxification. Minimises heavy metal toxicity and chemical damage.
➢ Methionine: Helps to increase levels of glutathione, a deficiency of which has been shown to be associated with liver dysfunction.
➢ Taurine: Reduces oxidative stress, resulting in a protective effect upon the liver. Useful in preventing liver failure, which is a complication of advanced liver disease related to fatty liver disease. Also assists detoxification, helps reduce cholesterol, and improves bile flow.
Sources:
➢ Glutathione: Fish, fruit (especially oranges, watermelon, avocado, grapefruit), vegetables (especially asparagus and potato)
➢ Methionine: Nuts and seeds, eggs, fish
➢ Taurine: Red meat, dairy foods, brewer’s yeast, fish
Recommended Daily Intake (RDI):
Adult:
➢ Glutathione: 300-500mg daily
➢ Methionine: 400mg daily
➢ Taurine: 500-1500mg daily
Infant:
➢ Glutathione: Appropriate dose unavailable
➢ Methionine: 49mg per kg of bodyweight
➢ Taurine: Appropriate dose unavailable
Fact: A healthy body will produce enough glutathione and arginine to function efficiently, but in cases of chronic liver damage, it needs a hand with supplemental doses.
B-Group Vitamins:
Therapeutic Dosage: B1, B2, B3: 50mg daily; B6: 50mg daily; B12: 100-400mcg daily
Liver Benefit: Assists in gentle detoxification. B Vitamins work together to assist in the metabolism of carbohydrates into glucose and in the metabolism of amino acids and fats. They also supply energy in cases of fatigue and reduce stress, which would be a welcome boost to practically everyone in our society, especially those suffering the side effects of fatty liver disease. B vitamins are of use in alcohol withdrawal when taken in large amounts.
Sources: Natural sources of B vitamins often occur together to maintain intake balance. Green leafy vegies and bran are good sources. B12 is mostly found in animal meats, which should not be consumed in large amounts by fatty liver patients.
Recommended Daily Intake (RDI): B vitamins should be taken as a group supplement to avoid creating deficiencies.
Adult: B1 & B2: 1.2mg daily; B3: 13mg daily; B5 & B6: 10mg daily; B12: 4mcg daily
Infant: B: vitamins are required for growth. B1 & B2: 0.5mg daily; B3: 9mg daily;
B5 & B6: 5mg daily; B12: 3mcg daily
Fact: The body is unable to store B vitamins and they are easily lost or excreted. Sugar, coffee, alcohol, high carbohydrate diets and stress will all diminish B-vitamin levels. They are also destroyed at the source by heating, storing and processing.
Choline and Phosphatidycholine
Therapeutic Dosage: Choline (800mg a day) or phosphatidylcholine (1800-3000mg a day)
Liver benefit: Choline and phosphatidylcholine share many of the same health benefits, so the information mentioned here applies to both. They are useful in drug- and alcohol-induced liver damage, cirrhosis, chronic hepatitis, fatty liver, viral hepatitis and cirrhosis.
Choline and phosphatidylcholine work specifically in fatty liver disease by protecting the liver from accumulating fat. They emulsify fats and cholesterol by helping break fats down into small particles and assisting them to pass through the narrower parts of the vascular system. Choline and phosphatidylcholine can also help with detoxifying the body by helping remove excess fats from the liver. Choline is also useful in the treatment of headaches, fatigue, constipation and low blood sugar, all of which are common side effects of fatty liver disease.
Sources: The best source is lecithin (from soy beans). Most of one’s dietary choline comes in the form of phosphatidylcholine. Other sources include egg yolk, legumes, cauliflower, wholegrains, wheatgerm, fish, peanuts and liver.
RDI: Adult: 500mg daily
Infant: 150mg daily
Fact: Choline has a similar chemical structure to B-group vitamins, so is often included in the same category. It is recommended that you supplement with a B-complex or multivitamin if using high amounts of choline, so that B vitamins do not become imbalanced.
Studies: Humans who were given a choline-deficient diet showed a tendency to develop signs of liver dysfunction and fatty liver.
A study using 1350mg of phosphatidylcholine daily for twelve weeks improved fatty liver disease in 85% of patients.
Chromium
Therapeutic Dosage: 200-1000mcg
Liver Benefit: Chromium helps balance blood sugar levels, thereby reducing sugar cravings and relieving hypoglycaemia (a common symptom caused by liver disease). This is especially useful for fatty liver disease that is associated with syndrome X or diabetes, as it treats both the cause and effect of liver damage. Chromium allows the body to efficiently use glucose and for this reason takes some of the pressure off the liver to regulate blood sugar. Chromium deficiency is associated with fatigue, also a side effect of cirrhosis. When taken along with niacin (B3) and the amino acids glycine, cysteine and glutamic acid (known together as ‘glucose tolerance factor’), chromium has been shown to reduce blood fats and cholesterol, both of which are also important liver functions.
Sources: Brewer’s yeast is the best source, but may be hard to tolerate for some people and could cause digestive upset. Other sources include rye, oysters, potatoes, green peppers and spinach.
RDI: Adult: 100-200mcg daily
Infant: 5mcg daily
Fact: High fat intake can reduce absorption of chromium.
Magnesium:
Therapeutic Dosage: 200-600mg. For diabetes: 50mL magnesium dichloride daily.
Liver Benefit: Magnesium deficiency is associated with the development of diabetes, as it increases insulin resistance. As we have seen, this is likely to lead to weight gain. Both obesity and insulin resistance have strong links to the development of fatty liver disease. Magnesium becomes depleted in times of stress, which is a common occurrence in liver disease.
Sources:. Green leafy vegetables, wholegrain cereals, nuts, seeds, legumes.
RDI: 400mg daily
Fact: Magnesium deficiency may occur with the use of a wide range of orthodox medicines including diuretics, corticosteroids, and some antibiotics.
Magnesium absorption is reduced with the intake of alcohol, fibre, calcium and saturated fats. It is also depleted by stress and sweating.
Quercetin
Therapeutic Dosage: 800-1200mg a day
Benefit: Quercetin is a bioflavonoid, a group of substances that reduce bleeding, bruising and tissue injury. Quercetin is a strong anti-allergic and anti-inflammatory and is thus very helpful in treating a wide range of inflammatory processes, including liver damage. Quercetin also has a strong antioxidant action. This activity is shown to be essential in liver disease as antioxidants help destroy free radicals that would otherwise damage liver cells. Quercetin (and other bioflavonoids) also helps to prevent oxidation of cholesterol. Bioflavonoids in general help to improve immunity and fight infection.
Sources: Apples, red onions, nuts, cauliflower, cabbage, beans, green tea, blackcurrants.
RDI: Adult: 150-600mg daily
Infant: Quercetin supplementation is not recommended for infants – seek medical advice
Fact: Current research shows that Quercetin plays a role in preventing cancer.
Studies: A study on rats given lethal doses of paracetamol who were pre-treated with Quercetin decreased the mortality rate from 100% to 30%, showing that Quercetin exhibits a liver protective effect.
SAMe (S-adenosylmethionine)
Therapeutic Dosage: 400-1600mg daily
Benefit: Decreased liver SAMe levels and the associated liver lesions, including injury to a cell’s energy production, as seen in fatty liver disease, can be corrected with SAMe supplementation. SAMe increases liver health, decreases liver damage, and normalises liver function. It protects and restores liver cell function in cases of cell damage, as seen in the process of fatty liver disease.
Sources: Only via supplementation
RDI: Not applicable
Fact: AIDS patients have low levels of SAMe and for this reason SAMe is under examination as a potential treatment for AIDS.
Vitamin C
Therapeutic Dosage: Up to 5 grams daily can be taken for recovery from alcoholism, a serious issue for many fatty liver patients. Vitamin C is absorbed and used up quickly. For best results, the dose should be broken up throughout the day.
Liver Benefit: Vitamin C protects the fat-soluble vitamins and B vitamins from oxidation. It also helps prevent side effects of pharmaceutical drugs and heavy metal toxicity by assisting in detoxification. Vitamin C has a strong anti-inflammatory action, making it useful for advanced cases of fatty liver disease.
Sources: Mango, broccoli, cauliflower, papaya, strawberries, citrus fruits, blackberries, cantaloupe, rosehips.
RDI: Adult: 60mg daily
Infant: 35mg daily
Fact:
• If too high a dose of Vitamin C is taken, diarrhoea will result. This is the best way of telling how much the body requires.
• Vitamin C cannot be stored and therefore must be supplied in the diet. Vitamin C is easily destroyed by cooking, storing and processing. It is diminished by copper, including copper cookware (which should be avoided anyway!).
• High doses of Vitamin C can reduce the requirement for insulin in diabetic patients.
Vitamin E
Therapeutic Dosage: 400IU daily
Liver Benefit: Strong antioxidant that helps prevent free radical induced liver damage. Supplementation has been proven to reduce fibrosis, which is a major risk in advanced cases of fatty liver disease. Vitamin E also helps stabilise blood fats, and thereby could potentially be used to prevent cases of fatty liver. Vitamin E deficiency can encourage oxidisation of fatty acids, causing damage to red blood cells. Circulating dead blood cells can result in damage to the liver or kidneys due to the toxins they release.
Sources: The best sources are oils made from vegetables or nuts, for example almond oil. These oils should not be heated, as heat destroys the nutritional content and makes them potentially dangerous to consume.
RDI: Adult: 50-100IU daily
Infant: 5-7IU daily
Fact: Vitamin E is destroyed when foods are heated, processed or stored. Eating fried fatty foods will lead to oxidative stress and increase the requirement for Vitamin E. Vitamin E is not as easily stored as the other fat-soluble vitamins (vitamins A, D & K).
Zinc (Zn)
Therapeutic Dosage: 25-75mg daily
Liver Benefit: Zinc is one of the major nutrients required for metabolism of alcohol. Zinc also helps to maintain a balanced blood sugar level, and is therefore an excellent all-round nutrient for the treatment of all causes of fatty liver. Zinc is also useful for healing scarring, which often occurs in advanced cases of liver damage.
Sources: Oysters, shellfish and fish, red meat, popcorn, sesame seeds, sunflower seeds, pepitas, walnuts, almonds, muesli, dhal, wheat germ, tomato sauce and paste
RDI: Adult: 15mg
Infant: 5mg
Fact: Zinc and copper compete for absorption within the body. Therefore consuming too much of one of these minerals will create a deficit in the other. Balance is the key. Zinc also competes for absorption with iron, so if supplementing both of these, they should be taken at different times of the day.
Herbal Medicine
The body sometimes forgets what to do and needs a helping hand. Herbal medicine has the ability to retrain the body and facilitate natural bodily processes. Therefore in disease, when the body completely shuts down or becomes confused, herbal medicine is the answer.
Herbal medicine is used in treatment the world over (in fact, herbal medicine is the most widely used form of medicine today). In many cases, it provides the same degree of therapeutic value as drugs (if not better), with virtually no side effects. Herbal medicine, and I am stating the obvious, is of course natural, growing everywhere, every day. There is no need for laboratories, lab rats and various other ‘technologies’ to create life-giving drugs. They have already been provided by nature.
Herbal medicine is so powerful that it is estimated that 30% of the drugs out on the market today are based on natural substances found within plants!
Here are just a few examples:
|Drug Name |Medical Action |Plant Name/Source |
|Digoxin |Cardiotonic |Digitalis purpurea (foxglove) |
|Codeine |Analgesic, antitussive |Papaver somniferum (poppy) |
|Demecolcine |Antitumor agent |Colchicum autumnale (autumn crocus) |
|L-Dopa |Anti-parkinsonism |Mucuna species (nescafe, cowage) |
|Glasiovine |Antidepressant |Octea glaziovii |
|Quinine |Antimalarial |Cinchona ledgeriana (quinine tree) |
|Rotundine |Analagesic, sedative, traquilizer |Stephania sinica |
The main focus here is on herbs categorised as liver tonics. These herbs tone and strengthen the liver at the same time as they help to protect the liver from further damage and reverse any injury as far as possible. The beauty of nature is that many of our herbs perform all of these functions to varying degrees. When combined, they can have an extremely positive outcome.
Although the following herbs have been proven safe and effective in the treatment of liver disorders, it needs to be stated that the method of administration must be taken into account. Most forms of liquid herbs contain a small amount of ethanol as a preservative; in cases of fatty liver disease, it is definitely necessary to avoid alcohol-containing extracts. Therefore, tablets, capsules, teas, and alcohol-free extracts are best – and also widely available.
Andrographis (Andrographis paniculata)
Other names: King of bitters
Part used: Root, aerial parts
Actions:
|Protects liver from toxins |Improves immunity |
|Tonic for the liver |Laxative |
|Antiviral |Anti-inflammatory |
|Digestive tonic |Antioxidant |
Applications: Andrographis was traditionally used to treat liver disease in Traditional Chinese Medicine and Ayurvedic medicine. This herb is considered cooling in all traditions and is used in TCM to dispel heat, a common expression of congested and burdened livers. It is used in modern herbal medicine for liver infections (hepatitis), lack of appetite, liver toxicity and both acute and chronic infections. It is also used to stimulate bile production and to protect the liver from toxins.
Dose: 4-6g daily
Cautions & Contraindications: Contraindicated in pregnancy. Caution with high doses: may cause gastric discomfort, nausea or vomiting.
Studies: A study on rats given 0.5g of Andrographis per kilo of bodyweight daily showed a protective and curative effect on toxic damage to the liver induced by alcohol.
Bitter Melon (Momordica charantia)
Other names: Balsam pear, African cucumber
Part used: Green fruit, leaves
Actions:
|Anti-diabetic |Anti-bacterial |
|Lipid lowering |Cancer preventative |
|Anti-viral | |
Applications: Bitter melon is eaten like a vegetable and has been used throughout history as a home remedy to treat diabetes. It has also traditionally been taken for skin problems, constipation and viral infections. A study using the fresh extract of unripe bitter melon achieved a 50% reduction of fasting blood glucose. Animal studies have shown that Bitter melon has the potential to slow the progression of, or prevent diabetic complications
Studies have proven the juice of bitter melon, or the pulp of the unripened fruit has a blood sugar lowering effect.
Dose: 600mg a day (standardized extract).
Cautions & Contraindications:
Bitter melon is contraindicated in pregnancy. Diabetic patients need to monitor glucose while taking bitter melon to prevent swings of low blood sugar. Taking alongside hypoglycaemic drugs may have a cumulative effect.
The outer rind should not be consumed as it contains toxic lectins.
Bupleurum (Bupleurum falcatum)
Other names: Sickle-leaved hare’s ear, Hare’s ear root
Part used: Root
Actions:
|Liver tonic |Anti-inflammatory |
|Liver protective |Balances Immune System |
Applications: Bupleurum is a traditional Chinese herb that has been used to restore function of both the liver and digestive system. Its modern applications include poor liver function, chronic inflammatory disorders, autoimmune disease that involves the liver, which is possibly connected to some forms of fatty liver, and liver damage of a chemical cause.
Dose: 1.2-1.8g a day
Cautions & Contraindications: May cause or aggravate reflux or flatulence. This herb can be used long term within the recommended dosage.
Cinnamon (Cinnamomum cassia)
Other names: Ceylon cinnamon, dalchini,
Part used: Dried bark
Actions:
|Antioxidant |( Digestive tonic |
|Anti-inflammatory |( Anti-diabetic |
|Improves insulin sensitivity |( Cholesterol lowering effects |
|Lipid-lowering effects | |
Applications:
Cinnamon has been used traditionally for a variety of gastrointestinal disorders including nausea, vomiting and flatulence, all of which are associated with poor liver function. Cinnamon is used to improve digestion, especially where there is a lack of appetite, as is commonly seen in liver disorders. Cinnamon has been shown in some studies to help reduce triglycerides, blood glucose and cholesterol, all part of the picture of Syndrome X, which has shown to lead to fatty liver disease.
Dose: 1-6g a day
Powdered herb: ¼ to 3/4 of a teaspoon added to boiling water. Drink 2-3 cups daily.
Liquid herb: 1:1 extract. 1.5-3mL daily. Divided into three doses throughout the day to help stabilise blood sugar.
To treat diabetes: 1-6 grams of powder daily, administered in tablet form.
Cautions & Contraindications: Avoid use of cinnamon as a liquid herb in pregnancy; however, dietary intake is considered safe.
Studies: A study of sixty diabetic patients showed that cinnamon significantly lowered glucose levels and blood lipids. Different groups were dosed at 1, 3 or 6 grams of cinnamon daily, compared to placebo groups. After forty days, all three groups taking cinnamon showed a reduction in fasting serum glucose, triglyceride levels and total cholesterol levels
Dan Shen (Salvia miltiorrhiza)
Other names: Red sage, Tan Shen
Part used: Root
Actions:
|Liver tonic |Blood stimulant | |
|Kidney tonic |Anti-microbial/antibacterial | |
|Anti-fibrotic | | |
Applications: Dan Shen is a herb used in Traditional Chinese Medicine to treat the liver and heart. It is used in modern herbal medicine for liver disease, auto-immune disease (which is linked with some forms of fatty liver disease) and skin conditions; which as we have seen are often associated with liver disorders.
Dose: 1.8-3.6g daily
Cautions & Contraindications: Caution with patients taking anti-platelet or anti-coagulant drugs.
Dandelion Root (Taraxacum officinalis (rad))
Other names: None
Part used: Root
Actions:
|Improves bile flow |Protects liver |
|Blood purifier |Liver restorative |
|Gentle laxative |Liver tonic |
|Blood sugar regulator | |
Applications: Dandelion has long been used in folk medicine as a ‘spring tonic.’ Energetically speaking, it is used in cases of thick bile and liver congestion. It is excellent to apply to patients with a ‘mapped tongue’ – lots of lines with a white coat and red, raw patches where skin has peeled off. This herb is recommended for use as a long-term liver cleanser. It should be applied in cases of jaundice caused by backed-up bile and helps with a congested and swollen liver, as occurs in fatty liver disease. It is viewed not only as an aid for cleansing the liver, but also improves the capacity for structural repair. This herb is also useful in treating skin inflammation, which is often seen as the result of a sluggish liver.
Dosage: 1.5-2g a day. Tea is the best form for fatty liver disease. The root should be brought to the boil, simmered for five minutes and drunk three times daily.
Cautions & Contraindications: Dandelion root is a safe herb, but should be used with caution in liver disease.
Fenugreek (Trigonella foenum)
Other names: Birds foot, trigonella seeds, Greek hay
Part used: Dried seeds
Actions:
|Lowers blood sugar |Anti-inflammatory |
|Digestive tonic |Immune stimulant |
|Cholesterol lowering |Anti-ulcer |
Applications: Use of fenugreek has been traced back to ancient times when it was used externally and applied to a variety of wounds.
Fenugreek is now being used for its hypoglycaemic effect. Studies have shown that fenugreek delays absorption of glucose, improving its utilisation. Fenugreek may also improve cases of insulin resistance by increasing the sensitivity of tissues. Studies have also shown fenugreek to lower total cholesterol and triglycerides, and as we have seen, high levels of both contribute to fatty liver disease. Fenugreek is also used to promote appetite, a loss of which is often seen in all forms of liver disease.
Dose: 3-6g a day
Liquid extract 1:2 2-6mL daily
To treat diabetes: 50-100 grams of seed daily, divided up and taken with meals
Cautions & Contraindications:
High doses can temporarily cause digestive symptoms such as flatulence and diarrhoea.
This herb is considered to be very safe and non-toxic. However, patients taking warfarin may have an increased risk of bleeding and those taking hypoglycaemic drugs may experience an accumulative effect and should carefully monitor blood glucose levels.
Use of fenugreek should be separated from iron supplementation by two hours, as it may affect absorption.
Globe artichoke (Cynara scolymus)
Other names: Artichoke, Cynara, French artichoke
Part used: Leaves
Actions:
|Liver protective |Encourages secretion of bile |
|Liver restorative |Antioxidant |
|Lowers cholesterol |Prevents vomiting |
Applications: Globe artichoke assists in reducing blood lipids, relieving the burden on the liver by assisting it to perform this function. Its action as an antioxidant means that it will protect the cells of the liver against damage from toxins. It promotes regeneration of the liver, an essential action for advanced cases of fatty liver disease, resulting in fibrosis. Globe artichoke also assists in relieving nausea caused by liver dysfunction. Its also helps improve appetite.
One of the major long-term actions of this herb is to help in reducing high cholesterol, which is often a concern in fatty liver disease.
Dose: 2.4-6g a day
Cautions & Contraindications: There are no expected side effects and it is considered a safe herb for long-term use.
Galega officinalis (Goat’s rue)
Other names: French lilac
Part used: Aerial parts
Actions:
|Reduces blood sugar |Diuretic |
|Diaphoretic (supports fever) | |
Applications: Goats rue is an excellent herb, intended to be used long term to treat non-insulin dependent diabetes (Type II). This ability for Goats rue to reduce blood sugar may be due to both its ability to promote cellular glucose uptake, and by helping to regenerate cells in the pancreas that are responsible for producing insulin. Goats rue may also play a role in the metabolism lipids, making it an even more appropriate herb for protection against fatty liver disease.
Dose: 3-6g a day
Cautions & Contraindications:
Goat’s rue can have a cumulative effect if taken with hypoglycaemic drugs.
Diabetic patients should monitor blood sugar to prevent hypoglycaemia (low blood sugar).
Gotu Kola (Centella asiatica)
Other names: Indian Pennywort (Please make sure it is not confused with Brahmi (Bacopa monniera))
Part used: Aerial
Actions:
|Connective tissue regenerator |Helps one cope with stress | |
|Prevents and reverses internal scarring |Blood cleanser | |
|Digestive stimulant |Anti-inflammatory | |
|Increases energy | | |
Applications: Gotu Kola is excellent in reducing the formation of scar tissue in the liver, which may occur in chronic cases of fatty liver disease.
Dose: 5-8g a day
Cautions & Contraindications: Avoid if known allergy.
Green Tea (Camellia sinensis)
Other names: Chinese tea, Matsu-cha, Camellia tea
Part used: Leaves
Actions:
|Cardiovascular protection |Antioxidant | |
|Anti-diabetic |Anti-cancer | |
|Weight loss catalyst |Liver detoxifier | |
|Anti-inflammatory |Stimulates gastric acid secretions | |
|Reduces triglycerides |Cholesterol reduction | |
|Improves cognition and concentration | | |
Applications: For the last 5000 years, green tea has been used in Asia and is recognised for its widespread health benefits. It is now recognised in modern medicine as part of the treatment for many illnesses in our current societies. Green tea is useful in the treatment of Syndrome X and diabetes, as it has been shown to reduce blood glucose levels. Green tea has also been shown to be useful for weight loss, as it both increases metabolism and decreases food intake.
Dose: 170-250mg of catechins a day. Therapeutic dosage is 3-4 cups daily. Catechins are the active components of green tea.
Cautions & Contraindications: The tannins found in green tea can reduce absorption of iron, so should be taken two hours apart from iron supplements or a meal high in iron.
Green tea can interact with a variety of orthodox medications including central nervous system drugs and diuretics.
Green tea has some caffeine content and should be avoided in high doses by patients who suffer from anxiety, high blood pressure or severe liver disease and insomnia. However, the therapeutic dose is likely to be beneficial for liver and cardiac disease.
Studies: An open study using green tea for obese patients showed a 4.6% reduction in body weight and 4.5% reduction in weight circumference after three months of supplementation.
Gymnema (Gymnema sylvestre)
Other names: Gur-mar (sugar destroyer)
Part used: Leaves
Actions:
|Suppresses taste sensation of sweetness |Reduces cholesterol |
|Anti-diabetic |Anti-microbial |
|Weight loss inducing |Anti-viral |
Applications: Gymnema can suppress the taste of sweetness, most likely by binding to the sweet taste receptor protein. This herb is therefore useful for weight loss. It also causes a reduction of glucose absorption in the intestine and increases the activity of the enzymes required for the utilisation of glucose. Perhaps most importantly with regard to the prevention of insulin resistance and diabetes, Gymnema stimulates insulin secretion, resulting in a decrease of blood sugar levels.
Dose: 8-16g a day (liquid extract 25-75mL weekly)
To regulate blood sugar, doses can be divided up during the day and taken alongside meals. Gymnema can also be used throughout the day to directly treat cravings for sweet foods and thus encourage weight loss. 1-2mL can be dropped onto the tongue whenever cravings are experienced. This can be washed off the tongue if the internal herb dose has been exceeded.
Cautions & Contraindications: In diabetes type 1: monitor blood sugar more frequently when first administering this herb.
Studies: Animal studies have shown that Gymnema increases faecal excretion of cholesterol and decreases blood levels of cholesterol and triglycerides.
St Mary’s Thistle (Silybum marianum)
Other names: Milk thistle
Part used: Mainly the seeds, although the leaf also has medicinal value
Actions:
|Liver protective |Anti-inflammatory |
|Antioxidant |Liver restorative |
|Enhances detoxification |Assists in regeneration of liver cells |
|Reduces damage to the liver caused by disease and stressors |Regulates blood sugar levels |
Applications: This herb was traditionally used in Germany for hepatic and biliary ’derangements’.
St Mary’s Thistle stalks and leaves were also traditionally eaten in Europe as a salad to cleanse the blood. It is one of the most well known natural modern treatments for a variety of liver disorders. This herb is not strongly bitter and is therefore gentler in cases of liver damage where strong bitters are too harsh. This fact, combined with its reputation as one of the strongest liver protectants, makes it an excellent choice for long-term treatment of fatty liver disease. One major benefit of St Mary’s Thistle is that it extends lifespan in patients with severe liver damage. It assists in regeneration of liver cells and stabilises hepatic cellular membranes against injury.
Dose: 45g dried herb or 600mg standardised extract a day. High-end doses are necessary in cases of severe liver damage. Taking lecithin granules with St Mary’s Thistle enhances absorption of this herb.
Cautions & Contraindications: Avoid if known allergy.
Studies: There have been a number of studies regarding St Mary’s Thistle for the treatment of chronic liver diseases. A study of 2000 patients with non-alcoholic liver cirrhosis (which can result from long-term fatty liver disease) showed that 83% of patients demonstrated significant improvement in symptoms including nausea, stomach discomfort and skin itchiness. Another trial of patients with liver cirrhosis, given 420mg daily over four years, showed a significant increase in survival rate.
Schisandra (Schisandra chinensis)
Other names: Wuweizi, Chinese magnolia
Part used: Fruit
Actions:
|Restores the liver |Liver protective |
|Helps the body cope during periods of physical and emotional stress |Enhances liver detoxification |
|Anti-inflammatory |Tonic for the nervous system |
| |Liver regenerator |
| |Antioxidant |
Applications: Useful for nausea caused by liver damage and intolerances to foods and drugs. Schisandra helps reduce toxicity by improving liver function. Schisandra is not only helpful in protecting and detoxifying the liver but is also an excellent herb for the nervous system. This means that it can help treat the stress that arises in an illness such as fatty liver disease. Schisandra is useful in all types of liver disease – both acute and chronic states. Schisandra was traditionally used to treat irritability and insomnia, both common manifestations of liver deficiency.
Dose: 3-5g a day
Cautions & Contraindications: Schisandra should not be taken during pregnancy.
Turmeric (Curcuma longa)
Other names: Indian saffron
Part used: Rhizome
Actions:
|Digestive stimulant |Liver protective | |
|Improves bile flow |Stomach tonic | |
|Antioxidant |Analgesic | |
|Lowers blood fats |Antiseptic/bacterial/fungal/microbial | |
|Strong anti-inflammatory |Inhibits tumours | |
Applications: The use of turmeric can be traced back to 600BC and has been used as a spice as well as a medicine. This herb is a strong anti-inflammatory and is therefore useful in fatty liver disease. Turmeric is also beneficial for digestive weakness, irritable bowel syndrome, flatulence, indigestion and eczema, which are all expressions of liver disturbance.
Dose: 4-10g a day.
Cautions & Contraindications: Use with caution with blood-thinning drugs if taking turmeric in high doses.
Other natural remedies
Celloids / Tissue Salts:
Potassium phosphate (PP) is useful for diabetic patients to help balance insulin levels. This remedy is also useful for nervous exhaustion, which is often seen alongside liver disease.
Sodium sulphate (SS) is useful as a liver remedy to reduce swelling, seen as a result of fatty infiltration.
Iron phosphate (IP) helps relieve general inflammation.
"If I'd known I was going to live so long,
I'd have taken better care of myself."
(Leon Eldred)
Chapter 5 – The Treatment Plan
The Fatty Liver Treatment Plan
Wow! I’ve packed in a lot of information so far. Now it’s time to get started on the treatment. I’ve broken up the treatment plan into two phases:
• Phase 1 – The Essentials
• Phase 2 – Individualised Treatment Plan
How It Works
Within Phase 1, I have put together the essentials to reverse fatty liver disease, taking into consideration all of the causal factors of the disease (e.g. obesity, insulin resistance (Syndrome X), toxins, diet, etc.). If you do nothing else except follow Phase 1 treatment guidelines, then your liver health, your flabby belly and your general wellbeing will be light years ahead from where you are right now. However, this phase takes time. A commitment to your health is needed. Be patient and you will be rewarded with outstanding health and vitality.
The next phase, Phase 2, is all about treating you as an individual. Because you are different to everybody else, let’s treat you that way. Within Phase 2, select the symptoms/conditions that you would most like relieved and follow the outlined natural medicines.
For best results, follow the system as it is described, though you can always customise it if you feel you need to. Keep in mind I do not know your health issues personally. Always consult your doctor or health care professional before starting any treatment program, as your needs may differ to what is described below. I wish you all the very best.
Fatty Liver Disease Treatment Plan
|Phase 1 – The Essentials |
|Duration: Ongoing, anywhere between 0-6 months |
|Complete all of the following together |
| |
|Nutrition: Take all five of the nutrients below |
|Acetyl-L-Carnitine: 800-1000mg a day |
|Alpha Lipoic Acid: 200-400mg a day |
|Choline (800mg a day) or Phosphatidylcholine* (1800-3000mg a day) |
|Multivitamin: 1 tablet a day (best multivitamins will have 10mg of zinc or more) |
|Taurine: 1000-3000mg a day |
| |
|Optional extras: Coenzyme Q10 (energy production) 200mg a day, Chromium (blood sugar regulator) 200mcg a day |
| |
|*Phosphatidylcholine can also be taken via diet – 9g of lecithin provides 3000mg of Phosphatidylcholine. Lecithin can be found in health |
|stores and even some supermarkets; it can be sprinkled on cereals, added to protein shakes, or eaten off a spoon – best with meals. |
| |
|Herbal Medicine: Take all four herbs below |
|Bupleurum: 1.2-2.8g a day (if unavailable, use Dandelion Root) |
|Globe Artichoke: 2.4-6g a day |
|Gymnema: 8-16g a day |
|St. Mary’s Thistle (aka Milk Thistle, Silmarin or Silybum): 45g dried herb or 600mg standardised extract a day |
| |
|Optional extras: Goat’s Rue, Fenugreek, Cinnamon (all three are blood sugar tonics) |
| |
|(Go to the Resource page for “Supplements to get you started straightaway!”) |
| |
|Follow the Subsequent Recommendations... |
| |
|Drink: Green Tea (1-4 cups daily) and/or Dandelion Root Tea (1-2 cups daily) |
| |
|Fatty Liver Diet: Refer to Chapter 7 |
| |
|Juicing: See Chapter 8 for recipes. Ideal: 1 glass daily, minimum 4 glasses per week (begin after the 14-day rapid cleanse and |
|fat-burning diet has been completed) |
| |
|Secret Goji Protein Shake: See Chapter 9 for recipes. Ideal: 1 glass daily, minimum 3 glasses per week |
| |
|Lifestyle: Refer to Chapter 11 |
| |
|Exercise: Refer to Chapter 12 |
| |
|Relaxation: Refer to Chapter 13 |
Treating You and Your Symptoms
OK, so you are underway with Phase 1 – treating the root causes, the essentials for liver health. Now it is time to treat you as an individual – time to get you feeling better and eradicate your symptoms. Welcome to Phase 2.
There are a few things you need to know regarding Phase 2.
• Depending on your current state, the natural remedies you are taking in Phase 1 might not be enough to treat your symptoms. You might need to take some of the other herbs or nutrients that are listed within Phase 2.
• Thankfully, nutrients and herbs have many actions to help you in many areas. For example, alpha lipoic acid helps reduce inflammation, increases cellular energy, helps protect against oxidative damage, reduces insulin resistance, assists with weight loss, and assists with liver regeneration. Six birds with one stone, so to speak.
• Select only those sections that are applicable to you. You will get the most benefit by indentifying your most common signs and symptoms. It may be beneficial to discuss these with your doctor.
• If there are a number of symptoms that apply to you in Phase 2, do not worry. Simply select the most important symptom or condition and start from there. I advise treating no more than two at a time.
You will notice in this phase that under both the herbal and nutritional recommendations certain herbs and nutrients have the following symbols beside them:
I have placed this symbol next to remedies to let you know which herbs or nutrients you are already taking in Phase 1. If an asterix (*) has been placed after the symbol, you may be taking the remedy already in Phase 1. I have optimised the design of this treatment plan to combine the most powerful natural ingredients in Phase 1, so at least two herbs or nutrients feature in each section of Phase 2.
This key symbol is to let you know which herbs or nutrients are most effective for the treatment of the corresponding symptom or condition. If you do not see this symbol in a section, then that means there is no one particular herb or nutrient that is more effective than others.
This teapot symbol is to let you know that you can take this herb or nutrient as a tea.
OK, let’s begin.
START OF EXAMPLE – Treating Liver Pain
If you are following Phase 1, you will notice below that you are already taking Phosphatidylcholine, Taurine, and a Multivitamin. Now if you are taking all of these supplements and after 1-3 weeks your pain begins to subside, then I advise that you are taking enough (if you wish you could add one more remedy from the list). However, if liver pain is a major problem for you, and your pain is not diminishing, then I suggest adding a few more supplements to your treatment. You might add in Ginger and Corydalis to get you feeling well again.
Do you suffer from liver pain? If so, treat accordingly.
Duration: Until resolved
Recommendation
Nutrition:
Phosphatidylcholine Γ
Taurine Γ
Multivitamin Γ
• Methionine: 400mg a day
• Quercetin: 1000mg a day
• Selenium: 200mcg
• Vitamin A, C, & E combination (see below)
(Vitamin A: 5000-10,000iu; Vitamin C: 2000-3000mg; Vitamin E: 400-800iu)
Herbal Medicine:
Bupleurum Γ
Globe Artichoke Γ
St. Mary’s Thistle Γ (aka Milk Thistle, Silymarin or Silybum): 45g dried herb or 600mg standardised extract a day
• Corydalis: 1.8-3.6g a day ∇
• Ginger: 1000-3000mg a day b ∇
• Turmeric: 4-10g a day
• Cramp Bark: 1.6-3.2g a day ∇
• Wild Yam: 1.2-2.4g a day
END OF EXAMPLE
Continued... There are a few things you need to know before continuing with Phase 2.
• Please don’t feel that you must take all of the suggestions. Absolutely not! Just make sure you have a good selection so that you know you are covered. A lot of the recommendations in Phase 1, by way of design, will treat most symptoms in Phase 2. Healing is supposed to be simple, not complicated.
Phase 2 – Individualised Treatment Plan
(Recommendation: Select and treat one to two symptoms at any one time – until resolved)
Does your liver need extra anti-inflammatory support? Do you suffer from NASH, Fibrosis, or Alcohol induced fatty liver disease? If so, treat accordingly.
Duration: Until resolved
Recommendation
Nutrition:
Alpha Lipoic Acid Γ
Acetyl-L-Carnitine Γ
Taurine Γ
• Arginine: 1000-6000mcg a day
• Fish Oil: 3000mg a day
• Quercetin: 1200mg a day
• Selenium: 200mcg a day
• Vitamin A, C, & E combination (see below)
(Vitamin A:5000-10,000iu; Vitamin C:2000-3000mg; Vitamin E:400-800iu)
Herbal Medicine:
Bupleurum Γ
Globe Artichoke Γ
St. Mary’s Thistle Γ
• Andrographis: 4-6g a day
• Dan Shen: 1.5-3.5g a day
• Ginger: 1000-3000mg a day b
• Gotu-Kola: 5-8g a day
• Turmeric: 4-10g a day
Do you want to enhance weight loss? If so, treat accordingly.
Duration: Until resolved, generally 12-16 weeks
Recommendation
Nutrition:
Acetyl-L-Carnitine Γ
Alpha Lipoic Acid Γ
Multivitamin Γ
Phosphatidylcholine Γ
Taurine Γ
• Chromium: 200mcg a day
• Coconut Oil: 1 tablespoon a day (can used in cooking or added to a protein shake)
• Conjugated Linoleic Acid: 3300mg a day
Herbal Medicine:
Bupleurum Γ
Globe Artichoke Γ
Gymnema Γ
St. Mary’s Thistle Γ
• Bitter Orange: 2000mg a day (standardized extract)
• Bladderwrack/Kelp: 2000mg a day
• Coleus: 750mg a day (1% forskohlin extract)
• Garcinia: 1000-1300mg a day
• Gotu-Kola: 5-8g a day
• Green tea: up to 4 cups a day b
Are you weak or fatigued? If so, treat accordingly.
Duration: Until resolved, generally 12 weeks
Recommendation
Nutrition:
Alpha Lipoic Acid Γ
Acetyl-L-Carnitine Γ
Multivitamin Γ
• Coenzyme Q10: 200mg a day Γ*
• Coconut Oil: 1 tablespoon a day (can used in cooking or added to a protein shake)
Herbal Medicine:
• Gotu-Kola: 5-8g a day
• Licorice: 2-3g a day
• Rhodiola: 6-12g a day
• Schisandra: 3-5g a day
• Siberian Ginseng 2.5-6g a day
• Withania: 3-6g a day
Do you have bouts of nausea and/or vomiting? If so, treat accordingly.
Duration: Until resolved
Recommendation
Nutrition:
• Vitamin K: 70mcg a day
• Digestive Enzymes: As directed on label
Herbal Medicine:
Bupleurum Γ
Globe Artichoke Γ
St. Mary’s Thistle Γ
• Cinnamon: 750mg – 1500mg a day b
• Gentian: 300-400mg a day
• Ginger: 1000-3000mg a day b ∇
• Fennel: 1.5-3g a day b
• Raspberry Leaf: Take as a tea
• AVOID: Peppermint – Peppermint is contraindicated in liver cirrhosis
Do you have loss of appetite? If so, treat accordingly.
Duration: Until resolved
Recommendation
Nutrition:
• Zinc: 25-50mg a day
• Digestive Enzymes: As directed on label
Herbal Medicine:
Bupleurum Γ
Globe Artichoke Γ
Dandelion Root: Γ*
• Atractylodes: 1.5-3.5 a day
• Cinnamon: 750mg – 1500mg a day b
• Gentian: 300-400mg a day
• Ginger: 1000-3000mg a day b
• Fennel: 1.5-3g a day b
Do you suffer from liver pain? If so, treat accordingly.
Duration: Until resolved
Recommendation
Nutrition:
Phosphatidylcholine Γ
Taurine Γ
Multivitamin Γ
• Methionine: 400mg a day
• Quercetin: 1000mg a day
• Selenium: 200mcg
• Vitamin A, C, & E combination (see below)
(Vitamin A:5000-10,000iu; Vitamin C:2000-3000mg; Vitamin E:400-800iu)
Herbal Medicine:
Bupleurum Γ
Globe Artichoke Γ
St. Mary’s Thistle Γ (aka Milk Thistle, Silymarin or Silybum): 45g dried herb or 600mg standardised extract a day
• Corydalis: 1.8-3.6g a day ∇
• Ginger: 1000-3000mg a day b ∇
• Turmeric: 4-10g a day
• Cramp Bark: 1.6-3.2g a day ∇
• Wild Yam: 1.2-2.4g a day
Do you have abdominal pain? If so, treat accordingly.
Duration: Until resolved
Recommendation
Nutrition: None Specific
• Magnesium: 200mg-600mg a day
Herbal Medicine:
Bupleurum Γ
Globe Artichoke Γ
St. Mary’s Thistle Γ
• Chamomile: 1-2g a day b
• Cinnamon: 750mg – 1500mg a day b
• Corydalis: 1.8-3.6g a day ∇
• Cramp Bark: 1.6-3.2g a day ∇
• Ginger: 1000-3000mg a day b ∇
• Turmeric: 4-10g a day
• Wild Yam: 1.2-2.4g a day
Are you suffering from Jaundice? If so, treat accordingly.
Duration: Until resolved
Recommendation
Nutrition:
Phosphatidylcholine Γ
Taurine Γ
• Methionine: 400mg a day
Herbal Medicine:
Bupleurum Γ
Globe Artichoke Γ
St. Mary’s Thistle Γ
• Dandelion Root: 1.5-2g a day b
Juicing:
• Beetroot
• Lettuce
• Tomato
Do you suffer from haemorrhoids? If so, treat accordingly.
Duration: Until resolved
Recommendation
Nutrition:
Multivitamin Γ
• Bioflavonoids mixed (e.g. Rutin, Hesperidin or Quercetin): 1000mg a day
• Vitamin A cream topically
• Vitamin C: 3000mg a day
• Vitamin E cream topically
Herbal Medicine:
• Bilberry: 18-24g a day (fresh)
• Butcher’s Broom: 1.6-2.4g a day
• Calendula cream topically
• Gotu-Kola: 5-8g a day
• Horse Chestnut: 2.4-3.6g a day
• Witch hazel: topically
Lifestyle advice: Do not strain on the toilet
Do you suffer from uncontrollable itching? If so, treat accordingly.
Duration: Until resolved
Recommendation
Nutrition:
Phosphatidylcholine Γ
Taurine Γ
• Methionine: 400mg a day
Herbal Medicine:
Bupleurum Γ
Globe Artichoke Γ
St. Mary’s Thistle Γ
• Aloe vera: applied topically only
• Calendula: applied topically only
• Chamomile: applied topically only
• Chickweed: applied topically only ∇
• Gotu-Kola: 5-8g a day
• Peppermint: applied topically only
Are you suffering from unintentional weight loss? If so, treat accordingly.
Duration: Until resolved
Recommendation
Nutrition:
• Zinc: 25-50mg a day
• Digestive Enzymes: As directed on label
Herbal Medicine:
Bupleurum Γ
Globe Artichoke Γ
• Atractylodes: 1.5-3.5 a day
• Cinnamon: 750mg – 1500mg a day b
• Dandelion Root: 1.5-2g a day b
• Gentian: 300-400mg a day
• Ginger: 1000-3000mg a day b
• Fennel: 1.5-3g a day b
Are you suffering from ascites (fluid in abdomen)? If so, treat accordingly.
Duration: Until resolved
Recommendation
Nutrition:
• Quercetin (Bioflavonoids) 800mg a day
• Vitamin C: 2g a day
Herbal Medicine:
Globe Artichoke Γ
• Astragalus: 2.5-3.4g a day
• Celery Seed: 3-4g a day
• Golden Rod: 2-2.6g a day
• Green Tea: 2 cups daily
• Juniper: 0.75-1.5g a day
• Terminalia arjuna: 1.5-3g a day
Chapter 6 – The Foundations
Without foundations we have no way of materialising those things that we aspire to have. Whether they are health, relationships, social, financial or structural foundations, they are the platform for growth in any area. Therefore, to begin our journey, it makes perfect sense to start at the foundations for untapped health.
The four main foundational pillars are:
1. Diet
2. Lifestyle
3. Exercise
4. Relaxation/Meditation
These are in no particular order. Each one is just as important as the other one.
“Watch your thoughts, for they become words.
Watch your words, for they become actions.
Watch your actions, for they become habits.
Watch your habits, for they become character.
Watch your character, for it becomes your destiny.”
Chapter 7 – The Diet
How It Works
Here’s the deal. I have set out the following diet to be followed in a series of phases as well: Phase 1, Phase 2, and Phase 3. Each phase addresses a key component of the steps required to reverse fatty liver disease and excess weight. For best results, follow the system as it is described, though keep in mind that I don’t know your personal health issues. Always consult your doctor or health care professional before starting a treatment program. Your needs may differ to what is described below. You can always customise if you feel you need to. Good luck and may your road to abundant health be a smooth one.
Phase 1: 14-Day Rapid Cleanse & Fat Burning Diet
The very first thing you need to do to begin to slim and tone your belly and reverse fatty liver disease is to give your liver a break from the constant onslaught of toxins and dietary burdens. It is a fact of life that we are surrounded by toxins and our bodies also produce their own through normal day-to-day processes. There is no escape. That is why I recommend to all of you reading this book that you begin your treatment with the 14-Day Rapid Cleanse & Fat Burning Diet as a way to prepare your body’s cells for optimal uptake of nutrition. This diet will improve activation of herbs, boost metabolism, optimise blood sugar metabolism and simply cleanse ‘soiled’ bodily tissues.
That description is a little understated. The action of this 14-day cleanse is powerful. This diet sets up the whole body for the rest of the program. It is like a big on-off switch for the body, or a giant reset button. By doing the 14-Day Rapid Cleanse & Fat Burning Diet, you eliminate toxins which block the ability of the body to clear and burn fat, and you are also halting the Syndrome X vicious cycle of carbohydrates and Insulin.
Some of you will obviously be wanting to ‘get straight into it’. That’s fair enough, but in actual fact by doing this simple 14-day cleanse, you are ‘getting straight in to it’. Imagine this: you have just bought a run-down car with the intention of ‘hotting’ it up, so to begin, you put in a bigger exhaust, attach a turbo, and lower the suspension. Is it running better? My word it is. But is it still misfiring and running smoky? You bet. A simple filter, oil, and spark plug change can do wonders. And that is what we are doing with this cleanse.
The 14-Day Rapid Cleanse & Fat Burning Diet – General Guidelines
Alright, you want to get serious about your health, so you’ve decided to make the commitment to prepare your body. Congratulations!
Though not required, it is best to start this programme on a weekend or when you have two days at home in a row. This is because you may need lots of rest and relaxation during the initial few days.
• Drink at least 2 litres of water daily. This can include herbal tea. Hot lemon water before a meal will stimulate digestion.
• Eat plenty of the foods suggested. Do not go hungry, but do not overeat.
• Try to use organic produce. If you can’t, please wash thoroughly the skins of fruits and vegetables before consuming.
• Due to the nature of this diet, some people feel quite hungry during various stages of the day. I find two teaspoons of psyllium husks in a large glass of water 30 minutes prior to a meal (each day) can help. This gives a sense of fullness without food, yet provides necessary fibre to ‘sweep’ clean your bowel and bind excess fat to be eliminated, allowing greater detoxification.
• Be prepared. Take all banned foods out of your cupboards. When hunger hits and you have nothing within reach, you are less likely to cheat. Take meals to work, or snacks such as nuts if going out. Prepare several meals in advance and freeze them so you’re never tempted to grab takeaway.
• Be kind. If you slip up, forgive yourself and keep going.
Note: If you have never completed a cleanse (detox) before, or if you are quite ‘toxic’ to begin with, be aware that you may experience symptoms of discomfort (e.g. foggy head, fatigue, digestive disturbance, headaches, etc). These signs and symptoms are perfectly normal and are an expression that all your good effort is working. The symptoms will ease over time (the first two to three days usually being the worst). Increasing your water intake will help a lot. Be gentle with yourself. If, however, these symptoms occur and they become too much, then please stop the cleanse at once. There is no need for heroics. Remember, this only occurs in a small number of people (to this degree), and the discomfort soon disappears.
OK let’s begin...
The 14-Day Rapid Cleanse & Fat Burning Diet
( The following dietary guidelines are to be followed every day of the 14-Day Cleanse & Fat Burning Diet.
(Though not as effective, a 9-day version of this diet is permissible. However, I strongly urge all of you to complete the important phase in its entirety.
Breakfast (before 12 noon)
Eat at least 2 large pieces of fruit (avoid bananas)
OR
2 soft boiled eggs
Lunch (Choose 1 or 2 of the following)
• Raw salad consisting of between 5 - 7 vegetables
• Canned fish or organic chicken or turkey (no skin)
• 1 cup of potassium broth (see recipe below)
Mid Afternoon (Choose 1 or 2 of the following)
• 2 pieces of fruit, fruit juice or vegetable juice
• 1 cup of potassium broth
• 5 - 7 steamed vegetables
Dinner
One serving of a protein source (one serving = the size of your palm):
• Fish: sardines, salmon, tuna, white bait, mackerel, trout, cod, snapper, bream, dory and other deep sea fish
• Eggs: boiled or poached (2) – use organic or free range
• Chicken and turkey (organic)
• Soybean products: e.g. miso, tofu, soy burgers
• Lentils, chickpeas and other legumes
• Vegetable patties or frittatas with tofu or chickpeas
• Fish or chicken soup
PLUS one of the following:
2 - 3 cups of steamed vegetables consisting of 5 - 7 vegetables
OR
Raw salad 5 - 7 vegetables (important source of fibre)
(For taste, you may use a small amount of rock or sea salt, lemon, tamari (wheat-free soy sauce), cracked pepper, cold pressed olive oil or flaxseed oil).
AVOID THE FOLLOWING FOODS/DRINKS:
• ALL GRAINS (wheat, oats, rice, etc.)
• Wheat and gluten products e.g. bread, muffins, flour, cakes and biscuits.
• Sugar, coffee, alcohol, dairy, nuts, tea and junk foods.
• Chemical preservatives, colourings, flavourings
• Aluminium deodorants. Use aluminium-free, found in Health Food Stores and Chemists
Recipes to Enjoy
Potassium Broth:
• Combine chopped carrots, celery, parsley, spinach, silver beet, onions, ginger, tomato, and unpeeled potato into a litre of water.
• Add Miso to taste.
• Simmer with the lid on for half an hour.
• Strain and drink the broth (discarding the vegetables).
Handy Tip: Heat up in the morning and place one cup within a thermos for easy access at lunch time.
Okra Stew:
• Sauté 2 onions in ½ cup of olive oil, parsley and 6 fresh tomatoes; salt and pepper to taste.
• When brown, add 3 cups of water. Chop 5 peeled potatoes in half and add to the water; boil until half cooked.
• Finally add the 1kg of small okra after washing; do not slice (may be canned okra).
• Stir for approximately 15 minutes until gluggy.
• Best enjoyed while hot!
• Remember: take some to work to so you always have the food you need on hand; will also save you from having to buy lunches!
Epsom Salt Baths/Ginger Baths:
1 tablespoon of Epsom salts or sea salt in a hot bath every second night. Add an essential oil of your choice for relaxation. Alternatively, chop fresh or dry ginger powder (1 dessertspoon) and add to the bath.
Phase 2 – Blood Sugar & Insulin Correction Diet (Duration: 12-16 weeks)
(For greater weight loss, you may continue this phase for longer until goals are accomplished)
Once you have completed all the hard work of your initial liver detoxification, you will be feeling vital, healthy and energetic. You and your liver have become friends again – you have cleansed your liver and reset your sugar metabolism. Your liver is functioning better than it has in a long time. Remember what we said about prevention being the best cure? It’s time to put that theory into practice by learning which foods help and which foods hinder your liver function. This is a lifetime plan, so it is not as strict as the liver detoxification diet. It is all about balance and having the knowledge to do the best you can to stay healthy and energetic for the rest of your life.
Meals should now be balanced with lots of fresh food, healthy plant oils and protein. Though not required, the best way to increase metabolism and fat burning is to eat 5-6 small meals each day instead of three big ones for the first four weeks of this dietary program. It is easier to break down smaller amounts, which keeps your blood sugar balanced, giving you all the energy and concentration you need to get through the day. After this, you may revert back to three standard meals for the day (breakfast, lunch, and dinner) plus snacks.
[pic]
Adapted from Metagenics – .au
“Change is EASY;
it is the resistance to change that is HARD”
(Anonymous)
The Pillars To Wellness
The following ‘pillars’ are simple to follow yet provide massive results in terms of fat burning, reversal of Syndrome X, and liver health. The actions are mainly based on increasing insulin sensitivity (i.e. decreasing insulin resistance), lowering overall insulin production by the pancreas, and providing all the necessary vitamins and minerals that help support the liver in healing itself.
The 9 Pillars
Pillar 1: Include protein-rich foods with each meal or snack
Pillar 2: Enjoy a minimum of three cups of fresh vegetables daily (5 - 7 vegetables)
Pillar 3: Enjoy two pieces or one cup of fresh fruit daily (includes fruit juice)
Pillar 4: Include unrefined carbohydrates at one to two small servings daily
Pillar 5: Include a handful of nuts and seeds and up to two tablespoons of healthy oils daily
Pillar 6: Drink a minimum of eight glasses of purified water daily
Pillar 7: Enjoy 30 mins of moderate-intensity exercise most days
Pillar 8: Take recommended supplements daily
Pillar 9: Enjoy a ‘freedom’ meal once a week
Protein Explained
Best Sources – in no particular order
|Oily fish e.g. salmon, tuna, sardines, mackerel |Tempeh |
|White fish |Nuts |
|Lean organic/biodynamic red meat, chicken and turkey |Low-fat natural yoghurt (especially goat and sheep’s milk) |
|Eggs |Soy or whey protein powder |
|Tofu |Wholegrains |
|Beans |Keep to a minimum: low-fat feta, ricotta, mozzarella & quark |
| |cheeses (use goat’s & sheep cheeses instead) |
( Avoid dairy and dairy products where you possibly can (except natural plain yoghurt & A2 cow’s milk).
Dairy = Cow
What’s a Serving Size?
|1 serving = |¼ serving = |
|100gms of fish, poultry or beef |1 slice of bread |
| |½ cup of cereal |
|½ serving = |1 cup of vegetables |
|¼ cup goat’s or sheep’s cheese |1 cup cooked rice |
|¼ cup tofu, soybeans or tempeh | |
|½ cup cooked beans, chickpeas, legumes, lentils | |
|1 large egg |*Consume no more than 100g of lean red meat 3-4 times a week |
|1 tablespoon of either nuts or seeds | |
|1 tablespoon of peanut butter | |
|1 cup natural plain yoghurt | |
Why should I eat it?
Protein is an amazing macro-nutrient. It is the essentially the building blocks for your body. Protein has a role in the following: blood clotting, structural proteins (e.g. muscles and skeleton), cell fluid balance, acid-alkaline balance, enzymes, red blood cells, immune system, hormones, growth and repair, and energy.
It is also important to add protein to each meal – here’s why (just like for plant oils/fats):
1. Sends satiety (sensation of fullness) messages to the brain, so you don’t feel as hungry and therefore don’t eat as much.
2. Slows down carbohydrate absorption, therefore causes less effect on blood sugar levels and insulin.
3. Gives you a constant supply of energy, unlike sugar or refined carbohydrates.
Vegetables Explained
Best Sources – in no particular order
Alfalfa, dark leafy greens, artichokes, asparagus, broccoli, Brussels sprouts, carrots, celery, Chinese greens, cucumbers, eggplant, fennel, leeks, lettuce, fresh herbs, peppers, radishes, spinach, sweet potato, tomato, zucchini, watercress, green beans, beetroot, cabbage, cauliflower, corn, dill pickles, garlic, parsnips, peas, pumpkin, red cabbage, turnips, mushrooms, chilli, capsicum.
What’s a Serving Size?
• ½ cup of other vegetables, cooked or chopped raw
• 1 cup of raw leafy vegetables
• ¾ cup of vegetable juice
Fruit Explained
Best Sources – in no particular order
Blackberries, blueberries, raspberries, grapefruit, lemons, limes, papaya, pawpaw, pineapple, plums, pears, rockmelon, strawberries, watermelon, apples, apricots, cherries, grapes, honeydew melons, nectarines, tangerines, pomegranates, rhubarb, mango, kiwi fruit, fig.
What’s a Serving Size?
• 1 medium apple, peach, orange
• ½ cup of chopped, cooked, or canned fruit
• ½ cup berries
• ¾ cup of fruit juice
• ¼ cup dried fruit
Why should I eat Fruit and Vegetables?
They produce an alkaline environment that helps all the activities of hormones and enzymes. Naturally rich in antioxidants and phytonutrients, they keep our cells healthy, delay signs of ageing and fight against disease by destroying disease-producing free radicals. Antioxidants also lessen damage to collagen, the connective tissue of the skin, meaning that you will have fewer wrinkles and younger-looking skin. Furthermore, they lessen damage to your internal organs and lower the risk of cancers.
*“Phytonutrients in specific plant foods are some of the most powerful biological response modifiers scientists have yet discovered.” (Jeffrey Bland Ph.D.) Phytonutrients can be defined as plant-derived nutrients.
Carbohydrates Explained
Best Sources – in no particular order
|Quinoa |Barley |
|Raw or steamed vegetables |Rye |
|Raw fruit – best sources are apples, pears and berries |Spelt |
|Unprocessed rolled oats |Basmati and brown rice |
|Kamut |Black-eyed peas, adzuki beans and soy beans |
| |Wholegrains (all except wheat) |
( Avoid wheat and wheat products where you possibly can.
Wholegrains = Unprocessed
What’s a Serving Size?
• 1 slice of bread (e.g. rye, spelt, kamut, oat & rice breads)
• 1 small roll (e.g. rye, spelt, kamut, oat & rice rolls)
• 1 wrap or flat bread (e.g. rye - pita, lavash, tortilla or mountain bread)
• 1 small homemade muffin (using healthy ingredients)
• 30g of muesli or ready-to-eat cereal
• ½ cup of cooked, rice, pasta (e.g. rice pasta) or cereal (e.g. polenta)
Why should I eat them?
Carbohydrates are mainly a fuel or energy food. When your carbohydrates come from vegetables, fruit, and wholegrains, these three sources not only provide you with energy, they also provide you with essential vitamins, minerals, and valuable fibre that acts as a broom to keep your digestive tract healthy and clean.
Plant Oils/Fats Explained (a.k.a. essential fatty acids, essential oils)
Best Sources – in no particular order
|Virgin and extra-virgin olive oil (preferably cold pressed) |Sesame seeds |
|Flaxseed (linseed) oil |Nuts (not peanuts or roasted, salted nuts) |
|Walnut oil and walnuts |Oily fish: salmon, mackerel, sardines, tuna, herring |
|Avocado |Wholegrains |
|Pumpkin pepitas (seeds) | |
What’s a Serving Size?
• 2 tablespoons of nuts or seeds
• 1 tablespoon of flaxseeds or flaxseed oil
• ½ -1 avocado or a teaspoon of avocado oil
• 1-2 teaspoons of extra-virgin oil used for cooking, or as a salad dressing
• 1 small can of oily fish
Why should I eat them?
There has been a lot of misconception with regard to oils and fats over the past two decades, as all fats have been placed under the one banner. Plant oils and fats (including fatty fish) are absolutely essential to a healthy diet and a healthy being (as opposed to animal fats).
Plant oils/fats increase energy, play a major role in brain development, are a nutrient for the nervous system, help you lose weight, soften and nourish the skin, lower the risk for cardiovascular disease, are essential for reproductive health, manufacture hormones, decrease inflammation and much more.
It is also important to add plant oils/fats to each meal. Here’s why:
1. Sends satiety (sensation of fullness) messages to the brain, so you don’t feel as hungry and therefore don’t eat as much.
2. Slows down carbohydrate absorption, which causes less effect on blood sugar levels and insulin.
3. Gives you a constant supply of energy, unlike sugar and refined carbohydrates.
Water Explained
Best Sources – in no particular order
• Filtered Water
• Bottled Water (glass)
What’s a Serving Size?
• 1 Glass (250mls)
• On top of the 8 glasses required a day, add 2 glasses (500ml) of water for every cup of coffee drunk
• On top of the 8 glasses required a day, add 4 glasses (1 litre) of water, for every hour of intense physical activity
Why should I drink it?
Water is crucial for us to remain healthy and alive. However, all too often proper hydration is neglected. Water is second only to oxygen as essential for life. The body can survive for six weeks without food, but only days without water. The body and all its organs are comprised mainly of water, making the average person about 70% water! The water you drink literally becomes you!
Here are some of the reasons why water is so important:
|Removes toxins and other wastes from the body |Protects and cushions vital organs |
|Carries nutrients and oxygen to all cells in the body |Regulates body temperature |
|Cushions joints |Moistens oxygen for breathing |
|Helps convert food into energy |Aids our digestive system |
| |Every process in our body occurs in a water environment. |
Possible health conditions that can arise from constant dehydration: Dementia, arthritis, back pain, low immunity, high blood pressure, loss of muscle tone, poor kidney function, constipation, weight gain, Increased hunger, ageing skin (dry, itchy & saggy), asthma, migraine, allergies.
Toxins and wastes back up in your body, making you feel generally unwell. Body temperature imbalances, making you feel overheated, or you may feel chronically cold and unable to get warm.
Others...
Fibre Explained
What’s a Serving Size?
A daily intake of 30 grams is required for a healthy diet.
If the above guidelines for fruit, vegetables and carbohydrate intake are followed, you will be automatically consuming an adequate amount of fibre (30+ grams)
Why should I eat it?
A healthy consumption of fibre helps with the following: relieves constipation, lowers cholesterol, slows absorption of carbohydrates and sugars (creating longer-lasting energy), reduces the risk of diabetes, cardiovascular disease and colon cancer, builds up gut-friendly bacteria and increases satiety (sense of fullness).
Oxygen Explained
What’s a Serving Size?
1 serving = A big deep and relaxed inhalation through your nose and down in to the bottom of your belly, then up into the top of your chest. Followed by a big deep and relaxed exhalation from the top of your chest into your belly, and then out through your nose.
Why should I breathe it in?
Of all nutrients, oxygen is the most important. It is the primary nutrient without which life could not exist. We know that we can go without food for up to six weeks and that we can live without water for roughly 3-5 days. Oxygen is a completely different story… Five minutes is about the maximum the average person can last without it. As mentioned before, the body is made up of 70% water. Oxygen accounts for 90% of the makeup of water!
A life without oxygen:
• Cells would be completely starved of energy – therefore become dysfunctional – and then die.
• Immune system would be depleted – oxygen helps the immune system neutralize pathogens such as viruses, fungi and bacteria and remove the effects of pollution and endotoxins (toxins produced by the body).
• Toxic overload would occur – we need oxygen to process and excrete waste products in the body.
A Note on Breathing
Breathing is one of the most underrated techniques/practices in the Western world today. Most Westerners do not breathe properly, nor do they acknowledge it as a therapy in own right, though in Eastern traditions/medicine it remains central to their philosophy of wellbeing, and for good reason.
There are many important reasons why breathing is fundamental to a healthy existence; here are two that I believe are most important.
1. Breathing supplies various organs and tissues within the body with life-giving oxygen (as discussed)
2. Breathing provides mental and emotional benefits:
By exercising control over breathing, you can learn to control the energy within the body and ultimately gain full control over the mind. In yogic breathing exercises, breath is seen as the important link between our physical and mental aspects. Controlled breathing cleanses and strengthens the physical body, but its most important benefit is to the mind.
Proper breathing soothes the nervous system, calms, steadies, and clears the mind, improves concentration, focuses attention, and increases the ability to deal with complex situations without suffering from stress.
In addition, proper breathing calms the emotions, increases emotional stability, helps with emotional control and equilibrium, reduces craving and desire, combats depression, helps in the relief of grief and sadness, puts you in touch with your inner self and gives you poise and serenity.
Diet Guidelines & Suggestions
Now it’s up to you how you decide to consume the following foods in their serving ranges.
• Include protein-rich foods with each meal or snack
• 5 - 7 servings of vegetables (3 cups of vegetables)
• 2 servings of fruit
• 1 - 2 servings of unrefined low-GI carbohydrates
• 2 - 3 servings of plant oils/fats
• 8 servings (glasses) of water: add 4 more glasses for every hour of exercise; add 2 more glasses for every one cup of coffee
• 30 grams of fibre (by following the above guidelines, you will consume the 30 grams of fibre a day)
• Oxygen
Recipes
The following recipes have been taken from a fabulous book called The Alkaline Cookbook by late Melbourne chiropractor Dr. Annie Guillet. This book is the result of years of taking food and turning it into medicine. I hope you find these recipes both useful and delicious!
Buckwheat Crepes with Alkaline Syrup Breakfast
Ingredients
1 cup Buckwheat flour
2 eggs *
1 tablespoon olive oil
½ teaspoon Celtic salt
½ litre water
3 tablespoons olive oil
For a less rich slice use fresh tomatoes
*1 egg = 1 tablespoon ground flax seed simmered in 3 tablespoons of water
Method
In the mixer, add all ingredients for 1 minute.
If no mixer, pour flour in a bowl, add oil, eggs and Celtic salt. Mix vigorously.
Slowly add water.
Mix quickly for 3 minutes to obtain a smooth mixture.
Let stand for 2 hours, with a cloth over the top of the bowl. Oil your pan and flip both sides of your crepes when the pan is hot.
Butternut Pumpkin Soup
Ingredients
2 butternut squash
1 onion
3 - 4 cups water with Celtic salt
1 can coconut milk
cinnamon and nutmeg
Method
Cut squash in half, remove seeds, remove skin, and cut flesh into small pieces.
Cut onion into small pieces.
Bring water to boil with the salt and add veggies, cinnamon and nutmeg.
When all veggies are soft, blend with the mixer.
Serve in bowl and garnish with onion rings.
Chargrilled Calamari
Ingredients
2 calamari
garlic mayo to taste
4 cups rocket leaves
2 tablespoons balsamic vinegar
2 tablespoons flax seed oil
3 tablespoons lemon grass
2 garlic cloves, minced
Celtic salt
1 cup spelt bread crumbs
3 tablespoons olive oil
Method
Slice calamari and dip it in a mix of breadcrumbs,
garlic and lemon grass.
Put olive oil in a pan and heat up gently. Fry the calamari for 3 minutes and add ¼ cup water. Cover and simmer until calamari are tender.
In a bowl, mix rocket leaves, flax oil and vinegar; add salt to taste.
Mix calamari in the bowl and add rest of the crumbs mix too.
Red Cabbage, Carrot and Sesame Salad
Ingredients
½ red cabbage, shredded
3 carrots, sliced
½ cup almonds
sesame seeds
2 cups spinach leaves
½ lemon, squeezed
2 tablespoons olive oil
salt and pepper (to taste)
Method
Mix all ingredients in a bowl and squeeze the lemon over the salad.
Let sit in the refrigerator for 20 minutes.
Serve and sprinkle with sesame seeds.
Asparagus Crepes with Hollandaise Sauce
Ingredients
Hollandaise sauce:
3/4 cup Soft Tofu
2 tablespoons Lemon juice
1 tablespoon Olive Oil
½ teaspoon Celtic Salt
Pinch Turmeric
Pinch Paprika
Pinch Cayenne Pepper
Method
1. See buckwheat pancakes recipe.
2. Break foot off the asparagus and steam fry with Celtic salt in a pan until asparagus are vivid green and a touch soft. Drain.
3. Open pancake into a plate, lay 3 asparagus onto it and roll.
4. Blend all ingredients for the sauce together and pour over pancakes.
Very good for breakfast as well.
This one is not only great and delicious – it also makes you full and satisfied!
The photos above look devilishly wicked and tempting, right? Well, you can enjoy them without feeling guilty, because they are healthy for you! I hope the illustrations will give you enough motivation and inspiration to eat healthy liver-friendly foods EVERY DAY.
If you would like further help or ideas on what to eat then you should definitely check out Dr. Annie Guillet’s alkaline cookbook at: The Alkaline Cook Book
It makes eating alkaline easy, simple and delicious! You can prepare a healthy meal in no time. There are even recipes for snacks and appetizers, smoothies and more!
More Recipes...
(Vegetarians Please Note: Please substitute all animal products with suitable vegetarian alternatives, the completely allowable e.g. Tofu, tempeh, beans, legumes, lentils, etc.)
BREAKFAST
OMELETTE
Ingredients
• 2 eggs
• 1 tablespoon milk (rice or oat milk)
• 1 tablespoon chopped onions
• 1 handful baby spinach
• 1 medium sized mushroom
• Iodized salt & pepper to taste
Cooking method:
Beat eggs. Combine all ingredients. Pour into non-stick pan. Cook without stirring for 2 minutes then fold the omelette in half. Serve on a plate.
Serves 1
POACHED SALMON AND EGGS
Ingredients
• Eggs, whole
• 150g Salmon fillet, cut into 2 pieces
• 200 ml water
• 3 tsp. toasted slivered almonds
• sprinkling fresh chopped parsley
• freshly ground pepper
Cooking method:
Put the fish in a non-stick frying pan and cover with water. Bring slowly to boil, and then simmer until fish is tender but not breaking up. Transfer with a slotted spoon to warmed serving plate and keep hot. Bring the cooking liquid to a boil. Crack an egg into a cup. Using a spoon, stir the water very quickly to create a ‘whirlpool’ and then slide the egg carefully into the water. Repeat with the remaining egg. Simmer for 3 minutes or until each egg is firmly set. Meanwhile sprinkle fish with pepper to taste. When eggs cooked, remove from the pan with a slotted spoon and place on each piece of fish. Garnish with toasted almonds and fresh chopped Parsley
LUNCH OR DINNER
FRESH GARDEN SALAD
Ingredients
|180 g chicken |1 small tomato cut into wedges |
|¼ cup sliced celery |Lemon, squeezed |
|¼ cup sliced red capsicum |Cracked black pepper |
|¼ cup fresh snow peas |1 tablespoon mayonnaise |
|1 cup lettuce |1 tablespoon Olive Oil |
|1 avocado sliced | |
Cooking method:
Combine all ingredients together, dress with lemon, mayonnaise, pepper, and Olive Oil. Serve immediately.
Serves 2
BAKED FISH WITH TOASTED ALMONDS
Ingredients
|Trout or (other choice of fish) |Vinaigrette: |
|3/4 cup vegetable mix – green beans, carrot, snow peas |1 tsp. Dijon mustard |
|¼ cup onions, thinly sliced |4 tbs. extra virgin Olive oil |
|2/3 cup vegetable stock |1 tbs. Balsamic vinegar |
|1 tbs. fresh chopped parsley |1 dsp. capers, chopped |
|1 tsp. almonds, slivered, toasted |1 dsp. fresh parsley, chopped |
|pinch of chopped marjoram |4 tbs. hot water |
|Olive oil cooking spray | |
|iodized salt to taste | |
Cooking method:
Steam green vegetables till tender, strain and put aside to cool. Lightly toast slivered almonds until golden, put aside to cool.
Vinaigrette:
Put all ingredients together in closed jar, shake vigorously a few minutes. Pour over vegetables and let stand (for vinaigrette to soak into vegetables 25 minutes)
Fish:
Clean, wash and dry fish. Spray coat shallow casserole dish with Olive oil cooking spray. Add onions and fry gently until onions soft and golden. Place the fish on top of onion mixture, pour over vegetable stock then sprinkle with parsley, marjoram and iodized salt. Bake in preheated oven (200ºC or 400ºF) until cooked (up to 25 minutes), baste a few times. Serve with garnished toasted slivered almonds and, strained green vegetable mix from vinaigrette.
Lentil and veggie soup
Ingredients
|3 small potatoes, peeled and finely chopped into cubes |ginger, finely shredded |
|1 sweet potato |½ cauliflower |
|5 tomatoes, peeled and crushed |1 bunch spinach |
|½ pumpkin |1 handful fresh basil |
|1 leek |5 sliced mushrooms |
|2 carrots |1 cup of chickpeas |
|1 onion |1 cup of lentils |
|½ spring onion |3 cloves garlic |
Preparation
Soak chickpeas and lentils overnight and rinse
Cooking method:
Lightly sauté garlic, ginger and onions in olive oil. Bring water to boil in pot-approximately 2 litres. Once boiling, turn onto low heat and add potatoes, pumpkin, sweet potato, carrots and cauliflower. Simmer for about 10 minutes. Add the rest of the vegetables, and then add black pepper and red chilli to taste. Simmer for another 10 minutes and then add lentils and chickpeas
Keep cooking until vegetables and lentils start to mush together and then drain any excess water. Add tomatoes and cook for another 5 minutes. Let mixture set for 10 minutes and then mix with a blender
Serves 4
Lentil and Coriander soup
Ingredients
|200 grams brown lentils, soaked overnight with seaweed in water |½ fresh lemon |
|1 tsp turmeric powder |2 tsp crushed cumin |
|½ bunch fresh coriander |crushed black pepper (to taste) |
|½ fresh red chilli |½ brown onion |
|3 cloves chopped garlic |Greek yoghurt (natural/unsweetened) |
Preparation:
• Drain and rinse lentils and bring them to boil in 1.5 litres of water. Cover and simmer until lentils are soft – may take up to 45 minutes.
• Lightly fry onion, garlic, turmeric and cumin in olive oil for a couple of minutes on low heat.
• Drain lentils but save the cooking water for the soup. Blend lentils in a blender until a mushy consistency.
• Squeeze lemon into lentils and blend with more cooking water. Add fresh coriander to taste. Add fried spices and continue to blend.
• Add this mixture to a large pot; pour in unused cooking water and simmer for another 20 minutes. Add finely chopped red chilli to taste.
• Serve and add cracked pepper and a dollop of natural yoghurt. Place fresh coriander on top, as a garnish.
Vegetable stir-fry
Ingredients
|250 gram block firm tofu |½ cup brown rice |
|1 carrot |fresh ginger, grated |
|½ cauliflower |2 garlic cloves |
|5 mushrooms |1 onion |
|2 handfuls snow peas |fresh lime |
|bok choy |tamari (wheat free soy sauce) |
|baby spinach |tahini (ground sesame seed paste) |
Preparation:
• Bring water to the boil; add ½ cup brown rice and boil for about 30 minutes until soft
• Sauté onions, garlic and ginger lightly in olive oil for 2 minutes.
• Add cubed tofu, sprinkle with tamari and cook for a further 2 minutes on low heat.
• Add cauliflower, shredded carrots and mushrooms and cook for another 2 minutes.
• Cook for about 3 minutes on low heat.
• Add watery green veggies, snow peas, bok choy, and stir through
• Serve vegetables on a bed of brown rice, sprinkle with lime juice and mix through 1 tablespoon of tahini.
Serves 2
MARSALA CHICKEN VEGETABLE CURRY
Ingredients
• 180 g of skinless chicken or turkey breast (beef or lamb)
• 1 cup of mixed raw vegetables: carrot, zucchini and peas
• 2 tablespoons Garam Marsala
• Iodized Sea salt and pepper to taste
• 1 teaspoon dried parsley
• 1 teaspoon dried nutmeg
• Olive oil
Cooking method:
Coat chicken breast with olive oil. Sprinkle with traditional curry powder, sea salt and pepper. Wrap inside foil and bake in hot oven for up to 20 minutes, until cooked. In a food processor, process all vegetables together until fluffy. Place vegetables in a bowl and spray coat with olive oil (until they bind together). Then place vegetable mixture onto a piece of foil. Sprinkle with dried basil, parsley and a pinch of nutmeg. Carefully bring up edges of foil and fold into packet securely, but leave a little airspace inside. Place vegetable packet in oven next to chicken parcel and cook (approximately 15 minutes). Grate or chop vegetables finely, if no food processor available.
Serves 2
TEMPEH AND VEGIE STIR FRY IN WOK
Ingredients
• 1 tbsp olive oil
• 200g of tempeh
• 50 grams celery
• 50 grams radish
• 50 grams zucchini
• 1 tbsp diced chives
• 1/3 cup water.
Cooking method:
Heat oil, add all vegetables and tempeh, and stir through very quickly. Add 1/3 cup water and keep stirring. Cook on high heat approximately 4 minutes stirring all the time. If it starts to burn, add a little more water. Turn out and serve.
Serves 1
A Sample Five-Day Menu
| |Breakfast |Snack |Lunch |Snack |Dinner |
|Day 1 |Protein shake – see recipes, |Handful of nuts & |Salad made with tuna, | Fruit salad: ½ |Lentil burger, tomato, onion, |
| |Chapter 9 |seeds |boiled egg, cucumber, |apple, 6 |lettuce, mushrooms, on rye bread |
| | | |tomato, green beans & |strawberries, ¼ cup | |
| | | |olives |pineapple, 2 tbsp | |
| | | | |LSA, 2 tbsp natural | |
| | | | |yoghurt | |
|Day 2 |½ cup high protein muesli, |Handful of nuts and |Open sandwich : 1 |Protein shake – see |Poached fish with vegetables, |
| |strawberries, raspberries, 1 |seeds |slice sourdough rye, |recipes, Chapter 9 |lemon juice and seasoning |
| |tbsp LSA, 1 tbsp natural | |seasoned chicken | | |
| |yoghurt | |breast, mixed salad | | |
|Day 3 |Protein shake – see recipes, |1 small tin of tuna |Grilled chicken with |Natural yoghurt with |Vegetarian bean chilli with 1 |
| |Chapter 9 |or 2 hard boiled egg|salad |½ cup berries and |serve Brown rice |
| | | | |1 tbsp LSA | |
|Day 4 |½ cup porridge oats |Protein shake – see |Bean, salmon, goat’s |1 slice toast with |Marsala chicken vegetable curry |
| |½ grated apple |recipes, Chapter 9 |feta and mixed |grilled tomato, |(see recipe above) |
| |milk (soy, rice, oat, almond,| |vegetable salad |avocado, | |
| |goat’s or A2 cow’s milk) | | |spinach and tuna or | |
| | | | |smoked salmon | |
|Day 5 |1 slice sourdough rye toast |Piece of fruit |Quinoa (½ cup), |Celery sticks with |Lean meat, chicken or Tempeh, |
| |½ Avocado | |chickpeas, goat’s |hummus or beetroot |with stir-fry vegetables and ½ |
| |1 grilled tomato | |feta, tuna salad with|dip |cup of Quinoa and roasted pine |
| |2 poached eggs | |lemon dressing | |nuts |
Other Dietary Tips and Suggestions
We all take in information differently, so I have prepared this section to help you gain clarification and understanding by providing the same information in a different format. Plus I have added a little bit extra. I hope that it helps!
Foods and Liquids to Include
|Food Group |Food Sources |Rationale |
|Antioxidant foods |Red, purple, blue, yellow, |Reduce the effects of oxidative stress and inflammation throughout the body, |
| |orange fruits & vegetables |including the liver |
|Essential Fatty Acids |Avocado, organic eggs, fish, |Improve liver regeneration. Regulate prostaglandins that reduce inflammation |
| |nuts and seeds |and pain. Although in the case of advanced liver disease it is advised to avoid|
| | |high fat diets as they place extra burden on the liver, these fats are healthy |
| | |and essential for heart and brain function, among many other things. Servings |
| | |should not be huge as the liver is still involved in the breakdown of these |
| | |fats. |
|Green Tea |Green Tea – always use leaf |Improves digestive health by inhibiting ‘bad’ bacteria, which may be implied in|
| |tea, not bags, to achieve a |the development of fatty liver disease as well as digestive disorders. |
| |medicinal effect – organic is |Excellent antioxidant. Drink up to 4 small cups daily. Polyphenols found in |
| |always preferable |green tea protect the liver from alcohol damage. |
|Protein |Include 1.5-2g of protein per |Vegetarian sources of protein should be encouraged, as they are easier to |
| |kg of body weight daily. |digest. If protein is not broken down effectively it can become toxic to the |
| |As saturated fats should be |body and do more harm than good. |
| |avoided, the best sources are | |
| |fish, natural unsweetened |Protein intake encourages stable blood sugar levels and keeps us full for |
| |yoghurt, lean chicken, tofu, |longer, as opposed to refined carbohydrates. Protein is therefore essential in |
| |legumes, nuts and seeds. |both snacks and main meals for individuals with insulin resistance and obesity.|
| | | |
| | |Proper combinations of vegetarian proteins or fish help the body to heal, |
| | |prevent muscle wasting and provide a far more stable form of energy than |
| | |carbohydrates, especially the refined variety. |
|Plant Fibre |Pears, apples, oat bran, |Promotes bile secretion. Improves digestion in the bowel. Fibre binds toxins in|
| |slippery elm, psyllium |the bowel so that they can be eliminated, thereby assisting the liver with its |
| | |detoxification role. |
| | |High fibre diets, as compared to diets high in refined carbohydrates, have been|
| | |shown to help resolve non-insulin dependent diabetes (Type II) |
| | | |
|Brassica Family Veggies |Cabbage, Brussel sprouts, |Improve liver function |
| |broccoli, | |
| |cauliflower, turnip | |
|High Sulfur Foods |Onions, garlic, legumes, eggs,|Garlic cleanses the blood and helps lower cholesterol levels, triglycerides, |
| |cabbage, cauliflower, Brussels|and balances blood sugar. It also contains antioxidants. |
| |sprouts |Onion is packed with antioxidants, increases good cholesterol (HDL) and helps |
| | |reduce blood sugar levels. |
|Spices and Herbs |Turmeric, ginger, cinnamon, |Rosemary prevents toxic damage to the liver. Turmeric is a strong |
| |licorice, cumin, fennel, dill,|anti-inflammatory and improves liver detoxification capacity. Turmeric also |
| |black pepper, rosemary |prevents fats from depositing in the liver. Licorice and ginger are also |
| | |anti-inflammatory and ginger helps reduce nausea. In Chinese medicine these |
| | |spices are for stimulating the liver to resolve stagnation. Cinnamon helps |
| | |reduce blood sugar levels |
| | | |
|Vitamin C |Citrus foods (if tolerant) |Stimulates gentle detoxification, especially after alcohol abuse. Antioxidant. |
| |broccoli, rosehips, papaya, | |
| |mango | |
|Water |Use only filtered water, 8-10 |Helps dilute and eliminate toxins. Takes the burden off the liver by supporting|
| |glasses a day. (Water intake |detoxification through the kidneys and skin. Water can aid in weight loss. A |
| |needs to be increased if |lot of the time when we think we are hungry we are actually just dehydrated. If|
| |exercising and also in hot |you feel hungry but probably shouldn’t be, have a glass of water and wait |
| |climates.) |twenty minutes. If you still want to eat then, it is hunger, not just a desire |
| | |for food. |
|Complex Carbohydrates |Brown rice, buckwheat, |A damaged liver can’t store glycogen effectively, so healthy forms of |
| |lentils, millet, quinoa, oats,|carbohydrates must be supplied for stable energy. |
| |vegetables | |
|Raw, Fresh Foods |Sprouts, seeds, fresh fruit |These foods help to relieve liver stagnation. Nutrient content is higher, as |
| |and vegetables |many vitamins and minerals are lost through processing, cooking and heating. |
|Bitter Foods |Lime, lemon, grapefruit, |The bitter taste improves digestion (often deficient as a response to liver |
| |romaine lettuce, rocket, |disease) by stimulating receptors in the brain to produce the right environment|
| |quinoa, radish leaves |in the stomach for optimal digestion. These foods also reduce liver stagnation.|
|Low-Glycaemic Index (GI) |Avocado, sweet potato, nuts, |These foods slow down the passage of glucose into the bloodstream and are |
|Foods – Foods High in |lentils, soy beans, |digested slowly, providing longer lasting energy and reducing sugar cravings |
|Fibre and Essential Fatty|wholegrains (barley quinoa, | |
|Acids |oats, brown rice) |Avocado is high in fibre and essential fatty acids that slow down absorption of|
| | |glucose into the bloodstream. |
| | |Nuts are also high in essential fatty acids, plus protein, helping balance |
| | |blood sugar levels, plus providing a feeling of satiety. |
|Chlorophyll-Rich Foods |Red grapes, spirulina, |For liver regeneration and cleansing, and to reduce liver stagnation. Excellent|
| |chlorella, wheat grass, barley|for recovery from alcohol abuse. |
| |grass, green leafy vegetables | |
Foods and Liquids to Exclude/Reduce
|Food Group |Food Sources |Rationale |
|Alcohol |Wine, beer, spirits, etc. |Toxic to liver, high amount of sugar, depletes body of essential vitamins and |
| | |minerals, causes insulin resistance (Syndrome X), diabetes, and liver cirrhosis |
| | |(in excess) |
|Foods with a High |Fruit juices, bread, white rice|Sugars are rapidly absorbed into the bloodstream and place a stress on the |
|Glycaemic Index/Load. |and pasta, potato, parsnips, |pancreas that quickly produces insulin in an attempt to reduce blood sugar. They|
| |confectionary, processed |also place a burden on the liver, which has a responsibility for balancing |
| |snacks, crackers, noodles, |glucose levels. |
| |baked goods. | |
|Hydrogenated Fats/Oils &|Processed foods – always read |Hydrogenated/trans fatty acids, compared to naturally occurring fats and oils, |
|Trans Fatty Acids |the labels |are the wrong shape. Therefore these tend to accumulate in the liver for |
| | |processing. They eventually build up to a point where they clog the liver and |
| | |causes excess fats to infiltrate the liver. |
|Saturated Fats |Red meat, confectionary, baked |Increases the likelihood of developing/increasing fatty infiltration of the |
| |goods, high-fat dairy foods, |liver. High amounts of fat are too much for a damaged liver to handle, as it |
| |margarine |cannot produce enough bile to break down the fats, which causes digestive |
| | |problems and further fatty accumulation in the liver. |
|Sugar and Refined |Confectionary, baked goods, |Sugar is considered a ‘congesting substance’, placing extra burden on the liver |
|Carbohydrates |white bread, white pasta, |and contribute to obesity and insulin resistance, often the cause of fatty liver|
| |crackers, noodles |disease. If sweet foods are needed, honey is fine in small amounts, as it has a |
| | |detoxifying effect. |
|Fried Foods |Practically anything can be |Frying leads to oxidation by free radicals, which can result in cellular damage.|
| |deep fried in some societies! | |
|Dairy Products |Milk, cheese, ice-cream |Dairy foods contain high levels of antibiotics, steroids and artificial growth |
| | |hormones. Cows are treated with these in high tech dairies to prevent disease |
| | |and boost milk production. Dairy may be high in saturated fats, which are |
| | |considered congestive to the liver. These fats are difficult to break down, |
| | |especially if there is a deficiency of bile. |
|Caffeine |Coffee, chocolate, black tea, |These substances are high in sugar (plus caffeine leads to increased blood sugar|
| |some energy drinks, some weight|levels and is read by the body as a sugar it needs to break down). Caffeine |
| |loss supplements |encourages blood sugar imbalances and therefore has a role in the development of|
| | |Syndrome X and diabetes. Caffeine is also considered to be a toxin, as it |
| | |requires metabolising in the liver, making the liver work even harder. Regular |
| | |intake may contribute to the cause of fatty liver disease, and all of this |
| | |occurs before you even add sugar to your drink! |
|Salt |Takeaway/restaurant foods, |Sodium retention occurs as a result of obstruction to venous outflow due to |
| |processed foods, readymade |distorted liver cells. This results in swelling of the legs and abdomen. |
| |dinners | |
Phase 3: Maintenance (Duration: Ongoing)
Everything as above, but allowed one to two more servings of unrefined carbohydrates daily.
Chapter 8 – Juicing
Raw juices are excellent for general health and wellbeing – there are many ingredients that are specifically beneficial for liver function. Some foods, when eaten raw or juiced, contain certain enzymes that assist the liver in its function of breaking down fats. Juices also contain vitamins and minerals that maximise digestive function and improve the immune system. Both these functions become compromised by fatty liver disease. Therefore juicing is a fantastic all-round therapy. Not to mention how delicious and refreshing it can be!
Important: Do not start juicing until the 14-Day Rapid Cleanse & Fat Burning Diet has been completed. The sugar content of juices will negate the benefits provided by this 14-day diet.
Some tips to get started:
• Vegetable juices are always a better option than juices containing lots of fruit. This is simply because, generally speaking, fruits contain higher sugar content than vegetables.
• Bitter foods are excellent for liver and digestive function, but not so palatable. You don’t want to drown out the taste completely, as it is the bitter taste itself that stimulates receptors in the brain to tell the body it is ready to digest. If using bitter foods, you might like to add a slice of apple to mellow the bitterness. Remember moderation: you do not want a sugar overload; you are just trying to take the edge off!
• Try diluting juices with filtered water if you are concerned about sugar levels or weight gain.
• For an extra health boost, you can add nutritional powder supplements such as chlorella, spirulina, magnesium, zinc or Vitamin C.
Essentially, you can juice any fruit or vegetable you like; imagination is the only limit. Of course, experimentation may sometimes lead you in the wrong direction, but you will certainly come up with some favourites. There is something to be said for the old saying, ‘if it tastes bad, it is probably good for you’. This is where strong-tasting substances such as lemon and ginger come in. They are packed with nutrients and excellent for liver function.
According to your needs, you can mix and match from the following lists or simply follow some tried and tested recipes if you are not feeling adventurous.
The best fruits and vegetables for the liver:
Beetroot, carrot (use carrot in moderation due to sugar content), broccoli, cauliflower, asparagus, Brussels sprouts, lemon, grapefruit.
Fruits and vegetables that lower blood sugar:
Brussels sprouts, broccoli, green beans, lemon. You can also try garlic or cinnamon if feeling adventurous.
Blood cleansers:
Red grapes, apple, beetroot, lemon, garlic, papaya, cherries, cucumber. You could also try adding a shot of one of nature’s cleansing “super foods”: spirulina, alfalfa or wheatgrass.
Fruits and vegetables that improve immunity:
Red apples, ginger, garlic (only the brave will juice this!), carrots, spinach, kiwi fruit, oranges, blueberries, cranberries (use in moderation due to sugar content).
If you simply must have sweetness (the fruits with the lowest glycaemic index)
Apple, plums, peaches, grapefruit.
Even though these have the lowest sugar content, you should still not drink pure fruit juice, and not at all if you are diabetic. You can either dilute with water, or choose one fruit and add it to your vegetable juice.
Some Tried & Tested Recipes
Liver Detox – refreshing and tastes great!
Ginger, carrot, celery and beetroot.
Immune support:
Carrot, ginger, wheatgrass, red apple, celery and kiwi fruit.
Blood cleanser – for special occasions, not an everyday juice:
Red apple, red grapes, strawberry and carrot. This one is very sweet, so should be diluted with filtered water. This should not be used at all in cases of diabetes or Syndrome X.
To Fast or Not To Fast?
Juicing is a fantastic idea for both general and liver health, but what about the big craze of juicing-only diets? What you need to realise here is that while the fruits and vegetables being used are packed with nutrients and antioxidant, blood sugar balance is a huge concern with regard to fatty liver disease. Plus you need all the energy you can get while trying to give your liver a chance to cleanse. There are some foods that are essential to your daily diet that simply cannot be juiced. Remember the requirements for protein and healthy fats for liver health? Not to mention the fact that you need them for energy to get through the day. There is not much point cleansing your body if you are cranky and can’t focus on anything. For this reason, the best way to juice is to combine them with your new, healthy eating plan.
Incorporating the Art of Juicing Into Your Routine
Regular juicing can be used as part of your ongoing dietary plan. As fatty liver disease can often cause a lack of appetite and digestive sluggishness, juices are an excellent option in the treatment. Juices can give you a pick-me-up during that late afternoon slump and reduce the desire for chocolate or coffee. But please be aware that once cut and processed, fruits and vegetables quickly lose their nutrient content. This means that it is far less effective to make a juice in the morning and carry it around all day. So get up a few minutes earlier, or take a break from work, and run down to the juice bar instead of the coffee shop or snack machine. Your body will thank you for it! For maximum benefit, you can have a fresh juice daily, or at least four times a week, to gain a therapeutic benefit.
“Be the change you want to see in the world”
(Ghandi)
Chapter 9 – The Secret Goji Protein Shake
This ‘Goji Protein Shake’ packs an enormous amount of power to restore liver function and should not be underestimated. The raw ingredients alone contain the necessary healing power to change your liver’s health. When combined in a shake, they create a synergy of nutrients that help to gently support, nourish, detoxify, and change your liver’s environment to vibrant health. The best part is that it is the best tasting medicine in the world! Who said you couldn’t enjoy yourself while healing? Select one or more ingredients from each section to make your shake! Enjoy one daily.
|Core Ingredient |Fruit (frozen or fresh) |
|30ml Goji Juice (aka Wolfberry Juice) |Raspberries ½ cup |
| |Strawberries ½ cup |
|Protein |Blueberries ½ cup |
|Whey or Soy Protein Powder: 10-20g of protein per shake |Mixed berries ½ cup |
| |Boysenberry ½ cup |
|Base |Banana ½ |
|Soy milk |Mango slice |
|Rice milk (preferably) |Pawpaw slice |
|Oat milk |*Berries are BEST |
|Water | |
| |Lecithin |
|Essential Fatty Acids |Lecithin – 2 to 3 teaspoons |
|Coconut Oil – 1 tablespoon | |
|Coconut Cream – 100ml |Optional Extra’s |
|Flaxseed Oil – 1 tablespoon |Chlorophyll – 1 teaspoon |
|LSA Mix – 1 tablespoon (Ground: Linseeds, Sunflower seeds & Almonds)|Spirulina – 1 teaspoon |
| |Ice – To liking |
| | |
Example Berry Protein Shake Recipe
• 30ml Goji Juice
• 150ml rice milk
• 15g soy protein (from protein powder)
• 100ml water
• ½ cup mixed frozen raspberries and blueberries
• 2 teaspoons lecithin
• 1 tablespoon LSA mix
• 1 tablespoon coconut oil
Process all ingredients together with a blender and drink. If mixture is too thick, add more water or rice milk.
*Can be used for breakfast or as a snack
Chapter 10 – Other Home Remedies
To help fade liver spots on the skin: Squeeze fresh lemon juice straight onto the spots twice daily. After several months, the acidic nature of the lemon juice should help the spots to fade.
Before trying this remedy ,it is essential to ensure these spots are from liver congestion and rule out any malignant skin conditions.
Ayurveda: The ancient Indian system of medicine suggests the use of camel’s milk in liver disease, especially when there is fluid accumulation in the abdomen. Practitioners recommend skipping a few meals to give the liver a chance to rest, and to incorporate garlic into the diet. A lot of rest is suggested, with the only option for action being walking. For cases of jaundice in liver disease, due to stagnation of bile, the patient is recommended to undertake complete rest and should also avoid anger, heat, anxiety and sexual activity.
Chapter 11 – Lifestyle
1. Avoid drugs where appropriate - Drugs can be toxic to the liver. They are another ‘thing’ that the liver needs to remove. Discuss with your doctor alternatives, or varying your dosage. The following drugs are the most common culprits.
- Alcohol: Avoid alcohol completely in all forms until fatty liver disease is resolved.
- Anti-inflammatory drugs (including over-the-counter brands): These include aspirin and ibuprofen. Where possible, use natural anti-inflammatories as described on page 62. If this is not possible, or if your condition requires the use of anti-inflammatory drugs, always consult your doctor before using. Anti-inflammatory drugs are a key factor for many in the development of liver damage.
- Antacids
- Anti-ulcer medicines (H2-receptor antagonists)
- Enemas that contain phosphorus e.g. phosphosda enemas
- High salt medications such as Alka Seltzer
- Laxatives
- Pseudoephedrine (nasal decongestants)
- Recreational drugs
2. Avoid smoking
Chapter 12 – Good Vibrations
We all know that exercise is important, but just how important is it? Well, to put it in perspective, lack of exercise (or physical inactivity) is second only to cigarette smoking as the number one cause of disease in the world! Hmmm, makes you want to reconsider finding the closest car park at the shopping mall, doesn’t it?
“Ok, so remind me again what’s so great about exercise?”
I’m glad you asked. Here is just a short list of how exercise benefits the body:
|Reduces risk of diabetes |Strengthens bones and increases bone mass |
|Lowers blood pressure |Reduces stress |
|Reduces ‘bad’ cholesterol |Protects against cancers |
|Increases ‘good’ cholesterol |Boosts immune system |
|Improves circulation |Lifts mood disorders, such as depression |
|Reduces fluid retention |It’s fun |
|Assists weight loss |Increases self-esteem |
|Increases endurance and stamina | |
There cannot be enough said about the value of exercise. Nothing on this planet exerts as many beneficial effects on the body as ‘good old fashioned’ exercise, yet sadly, too few of us do it. Now, you are probably sitting back reading this report thinking, “Yeah, that’s all well and good, but I really don’t have the energy to exercise right now. That’s why I need help!” That’s a fair enough comment. For those not currently exercising at all, I suggest a consistent routine of short daily walks, for example, 15 minutes. As your body adjusts and you grow in confidence with your own physical health, this routine can gradually be built upon so you are doing 30 minutes each day. Remember to take it slow. You are not proving anything to anyone by going out hard for the first week – all you’ll do is lose motivation, never to return to exercise again.
One major advantage of exercise is that you will begin to crave your next exercise session. Yes, you heard it right – crave it. Your body knows what it loves, and after a constant routine of daily walks, within maybe a week to three weeks you will find that your body is itching to begin exercising again. Consistency is the key. They say to form a new habit takes 21 days (three weeks). Therefore, make your exercise routine a must for 21 days. Then watch how you no longer think about it and just do. Too easy!
“You don’t have to take exercise seriously, just regularly”
Exercise – The Guiding Principles
1. Think of exercise as an opportunity, not a nuisance.
2. Be moving every day, as often as you can.
3. Tally 30 minutes of moderate physical activity on most, and preferably all, days.
4. Enjoy vigorous activity for extra health and fitness when possible.
5. Set goals for motivation.
6. FUN is the key!
Before You Start
Always consult your health care professional before undertaking any exercise program, particularly for those who have not performed any exercise for a considerable length of time. Even though exercise is normally beneficial for health, people with certain health ailments (e.g. heart disease) should exercise with caution.
Guiding Principle 1
Think of exercise as an opportunity, not a nuisance.
There is a movement today that states our emotions and behaviours are a result of our thinking, or mindset, whereas some 20-30 years ago it was felt that our emotions dictated how we thought. I believe the first to be true. If we can simply view the scenario of physical activity in a different light, for instance that “exercise is an opportunity, not a nuisance”, then starting and continuing an exercise program will be a walk in the park... pardon the pun.
Guiding Principle 2
Be moving every day, as often as you can.
I liken exercise to eating: you wouldn’t eat the same thing every day for the rest of your life, nor would you skip an entire day’s eating. It is just the same for exercising. Exercise needs to be regular and also varied. Variety is the spice of life, leaving your body awake, energised and wanting more. You are able to strengthen and tone all areas of your physical body through a balanced routine, but more importantly, it is fun this way! No chance of getting bored.
Types of exercise variety:
Aerobic Activity – Benefits the heart, e.g. walking, running, cycling, swimming.
Strength or Resistance Training – Has a favourable effect on bones, and for shaping & toning muscles, e.g. push ups, squats, weights, yoga, Pilates.
Stretching – Increases flexibility and can reduce the risk of injury or stiffness, e.g. yoga, Pilates, stretching exercises.
By finding many ways to be physically active throughout your day, you are essentially cutting out the need to allocate “exercise” time. Why not make it part of your lifestyle?
There are lots of different ways to get physically active.
• Walk the dog every day. Your pet will love you for it.
• Catch up with friends for a walk rather than coffee & cake.
• Enjoy outdoor activities and local parks & gardens.
• Walk to work — get off the tram or train one stop early.
• Take the stairs at least once a day.
• Buy a pedometer (step counter) and track your steps.
• For something different, try beach volleyball, yoga or ballroom dancing.
• Join a club, recreation group or fitness centre to stay motivated & make new friends. Why not join with a friend, or if you want to be outdoors, join a group that exercises in a park.
• Go for a Sunday afternoon bike ride.
• Take the whole family to the pool for a swim.
It does not matter how you fit activity into your life as long as you enjoy it regularly.
Human Movement
As humans, we have come far in our technology advancements in recent times; however, the human body has not. The human body is essentially the same as it was hundreds of thousands of years ago. This effects how we live, breathe, eat, and everything in between. We were ‘designed’ to move, hunt, and stand, jump and interact with nature as much as we can. With the emergence of technology, this activity simply does not happen. Remote controls, cars, televisions, DVDs, computers, shopping malls, etc., make our life accessible at the touch of a button (well almost).
Yes, we as humans are evolving, without a doubt, but not at the same rate as everything around us. Therefore, it is crucial to acknowledge who we are and what we are: we are flesh and bone, not circuitry boards and copper wires. Until that day comes, and I pray it does not, we are human and designed to be active.
Guiding Principle 3
Tally 30 minutes of moderate physical activity on most, and preferably all, days.
Your 30-minute goal each day is easy to accomplish... simply tally up the time it takes to complete a series of smaller activities in your day. For example, walking the dog for 10 minutes, vacuum cleaning for 10 minutes and washing the car for 10 minutes adds up to 30 minutes of moderate exercise. You will know when you are at a moderate level when you notice a slight increase in breathing and heart rate. You will still be able to hold a conversation, but be unable to sing. Good examples include brisk walking, mowing the lawn, digging in the garden and medium-paced swimming or cycling.
Moderate-intensity activity does not have to be continuous; however, go at least 10 minutes at a time without stopping to gain all the health benefits.
Guiding Principle 4
Enjoy vigorous activity for extra health and fitness when possible.
This Guiding Principle is an optional extra and does not replace Principles 1 to 3. Instead, it adds an extra level for those feeling confident and whose physical health allows them to progress to the next level. Vigorous physical activity is the quickest way to good health, as shown by countless studies. Please make sure you consult your local health care professional before undertaking this level of activity.
The way to know you have reached a vigorous level of physical activity is to become aware of your breathing and talking comfort level. “Huffing and puffing” and an inability to comfortably talk in conversation are the two major signs that vigorous activity has been reached. Aim to exercise 3 to 4 times a week for optimal results. Football, squash, netball, basketball, and activities such as aerobics, circuit training, speed walking, jogging, fast cycling or brisk rowing are all vigorous activities.
Guiding Principle 5
Set goals for motivation.
Please write down some goals. Goals will make your dreams tangible, identifiable and possible. Otherwise, they are just more thoughts floating around in your head. An example could be “by May 31st, I will have lost 22lbs (10kg).” Then stick your goal in a place where you will see it often (e.g. on the fridge, or the back of the bathroom door) and be sure to read it often.
“Many people fail in life, not for lack of ability or brains or even courage but simply because they have never organised their energies around a goal.” - Elbert Hubbard
Your goals need to be:
• Specific
• Realistic
• Positive
• Measurable, and
• In the present tense
Some examples of excellent goals are:
• This year I am attending a gym 2 days a week
• I am going to increase my Bicep size by 3cms in diameter
• I am going jogging 3 days a week
• By May 31st I will have lost 22lbs (10kg)
• I attend Pilates classes every Wednesday
• To gain my new physique I am walking each day
Guiding Principle 6
FUN is the key!
• Choose something you like doing. If you do not like running, do not run! Choose something that suits your lifestyle and that you really enjoy.
• Mix it up – you are likely to get bored doing the same exercise every day, so try to vary it. Swim one day, walk to work the next, take a dance lesson or a yoga class to keep it interesting.
• Find a friend – exercising with someone is more motivating and means you can have a good chat while getting fit.
• FORGET ‘no pain, no gain’ – while you might feel a little achy when you first start exercising, pain is not normal. If it hurts, stop.
• Do not forget the fun – try to make exercise fun. Watch TV while riding your exercise bike, do house work at a fast pace with the music turned up loud or take your walk around your favourite shops.
“Activities needn’t be strenuous or challenging, they just need to be regular.”
Chapter 13 – Relaxation
As discussed earlier, stress has a detrimental effect on the health of our liver. However, it is not that simple. Stress in itself is not that dangerous. The real problem is when stress rules our lives day in and day out. Stress causes our body to forget how to turn off the ‘fight or flight’ response, causing us to feel stressed even at times of rest. It is essential to have a little R & R (rest and relaxation). So knowing all this, do you think that being in a chronic state of stress contributes to some of your major health complaints?
“Insanity is doing the same thing over and over again and expecting different results”
(Albert Einstein)
8 ‘Easy As Pie’ Relaxation Techniques
1. Breathing: How many of you hold your breath or breathe shallowly? Place your hand on your abdomen and take ten deep breaths, making sure that you can see your hand move with each breath. Try to do this three times a day, especially before you eat, as the expansion of the diaphragm actual helps to turn off the fight or flight response and promote digestion. This is also an excellent exercise to do before you go to sleep, especially if you have an active brain at night.
2. Takes steps in your life to reduce your stressors: get counselling for that relationship and hire a housekeeper so you have more time to spend with your partner or kids. Take a holiday. Leave work early one day a week.
3. Start achieving your life goals. How many of you feel like you sacrificed your dreams for other things? Write down the things you wish to achieve in your life, even if they are little ones, and start taking steps to achieve them. Quit making excuses – ‘that‘s impossible’ or ‘that’s too hard’ are nothing more than excuses. You can achieve anything if you put your heart and soul into it. That is really why you are here – not to be miserable in a job that you hate just so you can pay off that massive mortgage. There is more to life than that.
4. Exercise. It is a great way to release pent-up stress and energy. It improves your health and makes you feel better and more energised. There is no magic trick to this. You just have to make the effort and exercise – even if it is just going for a walk with the dog four nights a week.
5. Listen to relaxing music. Music is one of the fastest and most powerful ways to help us feel relaxed. Songs can touch our souls; music should be part of our daily lives.
6. Meditate. This is a great way to spend time with yourself. It can help you to realize what your real priorities are and identify your dreams. Meditating every day is a great way to release stress, even if you do it for just five minutes every day. (Flick to the appendix for some meditation exercises.)
7. Take a holiday! I am not just talking about packing your bags and leaving the state. Take a holiday from the job, the relationship, the kids (yes, it is okay to want to take a holiday from your kids!). Take a holiday from your stressors. This will put your life into perspective and help you to understand ways to make improvements. When you are ‘in’ your stress all the time, you get so caught up in your life that it can be hard to see the bigger picture.
8. Remember, “This too will pass.”
Meditation Exercises
Breath Count Meditation
Meditation Style: Concentration/Observation
Meditation Focus: Breathing
Level: Beginners (but also for advanced)
Recommended Duration: 5-45 minutes, 4-7 times a week
Position: Lying, sitting or walking
Benefits: Improves concentration, relieves stress, improves breathing, induces a clear, calm and focused mind
Process
1. Sit down, close your eyes and concentrate on your breathing. Be aware of every breath in and every breath out.
2. Breathe naturally and freely. Do not hinder your breathing. Pay attention to how it feels to have the air slowly move past your nose as it fills up your lungs and goes out again.
3. Notice if you breathe from your belly, your diaphragm or the top of your chest.
4. When you feel ready, you may begin to count your breaths.
5. Breathe in, one… breathe out, two… breathe in, three… breathe out, four… breathe in, five… breathe out, six...
6. Breathe in, thirty-seven… breathe out, thirty-eight… breathe in, thirty-nine… breathe out, forty…etc.
7. Breathe in, seventy-five… breathe out, seventy-six… breathe in, seventy-seven… breathe out, seventy-eight…etc.
8. When you feel that you have mediated for long enough, slowly bring your thoughts back to the rest of your body and the sounds in the room. Stretch your muscles and open your eyes.
9. All done.
Side Notes:
• Don’t worry if you start thinking about something else. Just bring your attention back to your breathing and counting. If you forget where you were up to, count from the beginning again… breathe in, one… breathe out, two… etc.
• Be aware of any sensations in your breath or body as you breathe. You don’t need to think about them; just be aware of them.
Body ‘Feel’ Meditation
Meditation Style: Concentration/Relaxation
Meditation Focus: Body
Level: Beginners (but also for Advanced)
Recommended Duration: 5-45 minutes, 4-7 times a week
Position: Lying or sitting
Benefits: Improves concentration, promotes feeling of relaxation, relieves stress, grounds, reduces muscular aches, induces calm and focused mind
Process
1. Sit down, close your eyes and concentrate on your breathing. Be aware of every breath in and every breath out.
2. Breathe naturally and freely. Do not hinder your breathing. Pay attention on how it feels to have the air slowly move past your nose as it fills up your lungs and goes out again.
3. Notice if you breathe from your belly, your diaphragm or the top of your chest.
4. When you feel ready, you may begin to feel into your body.
5. Begin feeling into your body at the top of your head, slowly working your way down to your forehead and so forth. Be aware of any sensations (e.g. heat, cold, tingling, etc.). If you don’t feel anything that is alright. Allow yourself to feel nothing at all.
6. Do the same with your eyes, nose, lips, mouth, ears and the back of your head. Notice how relaxed they feel.
7. Then progressively shift your awareness to your neck, shoulders, left upper arm, right upper arm, elbows, lower arms, hands and fingers. Concentrate on each of these areas one by one, both left and right.
8. Don’t worry if your mind wanders off. Simply bring your attention back to where you left off and continue feeling into your body.
9. Bring your attention to every conceivable body part on all sides: left, right, front, back.
10. Once you have completed down to your toes, let yourself become extremely heavy. Now you are completely relaxed and calm.
11. To finish off: tense up all your body parts for a count to three and release completely. Do this twice.
12. When you feel that you have mediated for long enough, slowly bring your thoughts back to the rest of your body and the sounds in the room. Stretch your muscles and open your eyes.
13. All done.
10/10/10 Breath Meditation
Meditation Style: Concentration/Focus
Meditation Focus: Breathing
Level: Beginners (but also for Advanced)
Recommended Duration: 5-30 minutes, 4-7 times a week
Position: Lying, sitting or walking
Benefits: Improves concentration, increases energy, relieves stress, improves breathing, induces a clear, calm and focused mind.
Process
1. Sit down, close your eyes and concentrate on your breathing. Be aware of every breath in and every breath out.
2. Breathe naturally and freely. Do not hinder your breathing. Pay attention on how it feels to have the air slowly move past your nose as it fills up your lungs and goes out again.
3. Notice if you breathe from your belly, your diaphragm or the top of your chest.
4. When you feel ready, you may begin to count your breaths.
5. Breathe in: one… two… three… four… five… six… seven… eight… nine… ten.
6. Hold your breath: one… two… three… four… five… six… seven… eight… nine… ten.
7. Breathe out: one… two… three… four… five… six… seven… eight… nine… ten.
8. Breathe in to your belly, up through your body, up and out to your upper ribcage.
9. Breathe in: one… two… three… four… five… six… seven… eight… nine… ten.
10. Hold your breath: one… two… three… four… five… six… seven… eight… nine… ten.
11. Breathe out: one… two… three… four… five… six… seven… eight… nine… ten.
12. Continue doing this in a steady rhythm.
13. When you feel that you have mediated for long enough, slowly bring your thoughts back to the rest of your body and the sounds in the room. Stretch your muscles and open your eyes.
14. All done.
“The most important things in life aren’t things.”
Anthony J. D’Angelo quotes
FAQs – Frequently Asked Questions
Q1. I am confused – which phase am I supposed to be in?
Phase 1 is the only phase that you are always using. As the name suggests ‘Phase 1 – The Essentials’ is the foundation of excellent liver health. It therefore needs to be continually followed. However to make this program even more customisable for you and your individual needs, I have included Phase 2. Not all the sections in Phase 2 may be applicable to you. However, for the majority of people, at least one of these will work alongside Phase 1.
For example: John has fatty liver disease (Phase 1) and he suffers from fatigue (Phase 2 – symptom section).
Q2. What do I do if the diet or supplements make me feel unwell?
It is not unusual when you are changing your diet and lifestyle to notice a few mild digestive symptoms like nausea or wind. If you find that you are experiencing more severe symptoms, seek advice from your doctor or health care professional. They may advise you to either stop or reduce your supplements temporarily (e.g. for a few days or a week) to give your body time to adjust. Always consult your doctor or health care professional with your concerns.
Q3. If I take a higher dose of the supplements, will the process be quicker?
No, definitely not. You can have too much of a “good thing” and therefore increase the chance of unwanted side effects. Please always stay within the recommended dosages for all your medicines and supplements. Everything needs a certain length of time to work most effectively. You do not bake a cake by increasing the temperature listed on the recipe in the hope that it will cook faster, do you? This will only lead to a dry, burnt cake. You need to set the oven at the correct temperature and for the correct duration for a perfectly baked cake.
Q4. How long does it take to see results?
Before noticeable results can be obtained, especially in weight loss, transforming the liver from a fat storage organ to a fat burning organ is critical. The speed of this process is of course is dependent on the severity of your fatty liver disease. Therefore, even though initial weight loss is to be expected, do not be discouraged if there is some level of resistance or a plateau of weight loss (no visible weight loss). If weight loss stops or slows down for a few weeks or a month or two, it is because in actual fact the fat burning is going on deep within you. Your liver is finally melting away the stored fat.
So keep going because you are just about to hit the lotto and reap massive results. This where most people quit. Do not be ordinary – keep going and be extraordinary! The fat will drop off you like never before. As soon as you have your liver lean and trim, it is like having an internal personal trainer burning the fat for your 24/7. So be patient, and be diligent, because the weight you are experiencing now has accumulated over many months and years – it cannot be expected to be reversed correctly within a few weeks. Extreme weight loss is dangerous – the only true way to get it off and keep it off is to start with your liver.
As a general rule, it takes 6 to 12 weeks for 99% of participants to fully appreciate the benefits. I recommend going to your doctor at week 16 for your first round of tests; this will allow the full benefits of the program to take hold and produce amazing results on paper. I would then continue to have your tests completed every 16 weeks thereafter for the first year to track your progress.
Q5. The dosages you recommend for herbs vary greatly to what is recommended on the label. Why is this?
Unfortunately, herbal medicine dosages can be tricky, so it is wise to know how much of the herb you are actually taking. All the herbal dosages I have detailed in my eBook refer to the overall weight of the herb prior to being put in to tablet or capsule. For instance, I may recommend that you have 45g of Milk Thistle a day – however, if the actual tablet size were 45g, it would be as big as a chocolate bar! What herbal manufacturers have done is extract all of the key ingredients for the herb and then placed them in a tablet/capsule. Therefore, 45g of a herb can fit in a tablet or capsule weighing only 500mg. Does that make sense? To make things trickier, some manufacturers do not make reference to the original weight of the herb and only make reference to the actual weight of the tablet or capsule. If this is the case, and you don’t know how much to take, then I would follow the directions on the label.
Q6. I am pregnant – what can and can’t I do within this program?
As with all medications, you need to check if they are OK during pregnancy. However, as a general rule, I would not take any supplement for the first trimester. Always consult your doctor and the manufacturer of the supplement that you are wishing to take before consumption, and always read the labels.
Resources
Supplements – To get you started straightaway!
Everyone is different, and the beauty of my program is that it caters for each and every individualised need. However, sometimes it is great to be pointed in the right direction. Here is a list of the base/foundational liver remedies to choose from.
PLEASE NOTE: THESE ARE ONLY SUGGESTIONS. DO NOT FEEL THAT YOU MUST PURCHASE THE SUPPLEMENTS DESCRIBED BELOW. YOU MAY PURCHASE WHICHEVER BRAND YOU DESIRE THAT MEETS THE REQUIREMENTS WITHIN THE PROGRAM. It is always a good idea to check your local health store first.
Examples:
1. NSI Alpha Lipoic Acid & Acetyl L-Carnitine -- 60 Capsules
Vitacost: (USA & Worldwide Delivery)
Great product because it is two products in one!
2. Acetyl- L-Carnitine (aka N Acetyl Carnitine, but make sure it is NOT ‘L-Carnitine’)
Vitacost: (USA & Worldwide Delivery)
• OR
•
For Your Health: (UK Delivery)
Complete Health: (Australia Delivery)
3. Alpha Lipoic Acid:
iHerb: (USA & Worldwide Delivery)
• OR
•
Biovea Alpha Lipoic Acid: (UK Delivery)
Vitamin Me: (Australia Delivery)
Complete Health: (Australia Delivery)
4. Multivitamin (Iron free formulas )
•
•
•
5. Phosphatidylcholine and PPC
•
•
•
6. Globe Artichoke:
Vitamin Shoppe: (USA & Worldwide Delivery)
• OR
•
Natures Best: (UK Delivery)
Natural Health Direct: (Australia Delivery)
7. Bupleurum:
iHerb: (USA & Worldwide Delivery)
•
•
•
Discount Vitamins & Herbs (UK Delivery)
•
The Exton (Australia Delivery)
•
8. St Mary’s Thistle (aka Milk Thistle):
iHerb: (USA & Worldwide Delivery)
Health With Herbs and Nutrition: (UK Delivery)
Complete Health: (Australia Delivery)
9. Taurine
iHerb: (USA & Worldwide Delivery)
10. Gymnema
iHerb: (USA & Worldwide Delivery)
11. Liver Formulas – many of the above ingredients in one formula
iHerb: (USA & Worldwide Delivery)
•
•
•
Discount Vitamins & Herbs (UK Delivery)
•
•
The Exton (Australia Delivery)
•
•
General Online Stores to Order from:
• iHerb: (USA & Worldwide Delivery)
• Vitacost: (USA & Worldwide Delivery)
• Vitamin Shoppe: (USA & Worldwide Delivery)
• Discount Supplements: (UK Delivery)
• AstroNutrition: (UK Delivery)
• Health With Herbs and Nutrition: (UK Delivery)
• Discount Vitamins & Herbs: (UK Delivery)
• The Exton: (Australian Delivery)
• Natural Health Direct: (Australian Delivery)
• Complete Health: (Australia): (Australian Delivery)
General Online Stores That Deliver to India (& Worldwide):
• (India Delivery)
• (India Delivery)
• (India Delivery)
• (India Delivery)
• (India Delivery)
• (India Delivery)
Other Useful Sites
• Healthnotes is one of the most comprehensive websites to date on health. Includes herbs, nutrition, recipes, drug-herb-nutrient interactions, and a whole host more:
• :
• Herbal Medicine Website:
• Vitamin & Mineral Website:
• Nutrition and Dietary Website:
Online Information, Organisations & Foundations
• American Liver Foundation:
• Canadian Liver Foundation:
• European Liver Patients Association:
• Health Message Boards-public forum for health news, discussions and information –option for online doctor discussions:
He who has health has hope; and he who has hope has everything.
(Arabian Proverb)
Liver Questionnaire
|Questions... | | | | |
|1. Itchy skin and rashes |0 |1 |2 |3 |
|2. Abdominal pain worse with deep breathing |0 |1 |2 |3 |
|3. Bitter fluid repeats after eating |0 |1 |2 |3 |
|4. Fatigue, exhaustion |0 |1 |2 |3 |
|5. Burping, heartburn, wind |0 |1 |2 |3 |
|6. Fatty foods cause indigestion |0 |1 |2 |3 |
|7. Nausea and/or vomiting |0 |1 |2 |3 |
|8. Feel restless, agitated, angry |0 |1 |2 |3 |
|9. Pain under right side of ribcage |0 |1 |2 |3 |
|10. Yellowish eyes and/or skin |0 |1 |2 |3 |
|11. Feel ‘groggy’ in the morning |0 |1 |2 |3 |
|12. A general feeling of poor health |0 |1 |2 |3 |
|13. Bloated or distended feeling |0 |1 |2 |3 |
|14. Foggy brain, confused |0 |1 |2 |3 |
|15. Aching muscles |0 |1 |2 |3 |
|16. Poor memory |0 |1 |2 |3 |
|17. Fluid retention |0 |1 |2 |3 |
|18. Allergies |0 |1 |2 |3 |
|19. Excess body odour |0 |1 |2 |3 |
|20. Brown spots on skin (liver spots) |0 |1 |2 |3 |
|21. Gallbladder problems |0 |1 |2 |3 |
|22. Dark urine, diminished flow |0 |1 |2 |3 |
|23. Dry, flaky skin and/or hair |N | | |Y(3) |
|24. Loss of appetite and weight |N | | |Y(3) |
|25. Easily bruised |N | | |Y(3) |
|26. Cardiovascular disease such as |N | | |Y(3) |
|high cholesterol and hypertension | | | | |
|27. Feeling of extreme dryness |N | | |Y(3) |
|28. Frequent headaches |N | | |Y(3) |
|29. Excess weight |N | | |Y(3) |
|TOTAL_______ |
Have You Enjoyed ‘The Fatty Liver Solution’ Experience?
I hope so; in fact I hope you are a rave reviewer!
If you have applied any of the remedies, tips, suggestions, or the completed program and have achieved greater health we would love to hear from you.
We always look forward to hearing success stories, as let’s face it this is what this eBook is all about. So please don’t be shy, drop us an email at support@ and tell us your good news! Also, please let us know if I can share your story with others via our website (); this helps spread the word to many others who may be unsure whether or not to embark on the road to health “The Fatty Liver Solution” way.
-----------------------
Why Do I Need To Cleanse?
When functioning correctly the liver breaks down and assists in burning fat for the body. That is, when working correctly, it will keep us slim. Toxins, on the other hand, get stored in fatty tissue and block the action of fat-burning enzymes, hormones and nutrients. Therefore, not only do toxins cause the liver to become fat, but they are also stored within the liver with the fat. The problem with this is obvious. The liver is the primary organ to eliminate toxins – if it is overburdened already due to fatty contents, it now has to fight to survive and carry out its day-to-day tasks.
Thus a gentle cleanse is super effective in turning the tables, so to speak, in removing the body of toxins and allowing the normal processes of the liver to clear and burn fat.
Questionnaire Instructions
Step 1.
Please fill in the form to the left using the following rating scale:
0 = Rarely/Never
1 = Sometimes
2 = Often
3 = Always/Constantly
Step 2.
Tally up all the results
Step 3.
Refer to the Priority Scale (below), and circle where you fall on this scale.
Priority Scale
Good Health: 0 – 1
Mild: 2 – 3
Moderate: 4 – 11
High: 12 – 17
Extreme: 18+
Step 4.
Use this self-assessment questionnaire to establish whether you need to treat your liver in Phase 4 of the treatment program.
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