Mind Body Cleanse

‘Most people eat too much. A quarter of what they consume feeds them, the other three-quarters feeds the doctors.’

Understanding what our bodies need

IF YOU WANT to understand how to create optimal wellness in your life (via my Mind Body Cleanse system), not only will you have to understand what is happening at a deeper level in your gut, as seen in the previous chapter, but you will also need to understand what is on the end of your knife and fork. The types of food that you eat can actually turn on or off good or bad genes. For example, if you consistently consume burgers and fries, you will turn on genes that promote inflammation. But if you eat rice and steamed broccoli, you will activate anti-cancer genes.

Proteins

Both animal and vegetable proteins are vital for the body and are responsible for growth and repair. The word protein comes from the Greek word protos, which means ‘of prime importance’. Every part of the development of a foetus is dependent on it. Protein helps to regulate blood-sugar levels and leptin, which is produced in the fat cells and tells the hypothalamus in the brain when we are full. Proteins prevent cravings and their amino acids help to repair the villi in the intestines. They also help to create the receptors on the cells that enable the cells to communicate.

Because we are unable to manufacture the essential nine amino acids ourselves, we have to take them in our diet. Without these amino acids, malnutrition soon sets in because the body does not store proteins in the same way that it stores fats and carbohydrates.

Proteins take far longer than carbohydrates to digest, break down and absorb, which helps to regulate the rate at which insulin is released, preventing an abrupt rise in blood-sugar levels. This reduces the risk of diabetes.

Meat, fish and eggs

The easiest way to make sure you get all of your amino acids into your body is to eat meat or fish. However, you can get them from a vegetarian diet provided you think carefully about what you eat. If you choose to take animal proteins they should be grass-fed or organic wherever possible, so that you can avoid eating antibiotics and growth hormones too. The practice of feeding grain to animals makes their body composition change, with an alteration in the balance of fatty acids in their bodies. On the other hand, the levels of linoleic acid, a fat that reduces the risk of cancer, obesity, diabetes and some immune disorders, are much higher in grass-fed animals. And this is more in tune with the grass-fed meat of our ancestors, so it is more natural for us.

As regards fish, I recommend that you opt for ‘sustainably farmed’ because most fish these days is now farmed, to some extent.

Ditch the dairy

I recommend that you cut out all dairy produce while you are on the 12-Day Plan. The protein casein is mucus-forming and inflammatory and interferes with the integrity of the gut and the absorption of nutrients from the gut into the bloodstream.

When pasteurised, the two main proteins in milk, casein and whey, are devoid of the enzymes that can assimilate these proteins. For many people these proteins are hard to digest and can lead to food sensitivities.

Furthermore, the sugar lactose in milk can lead to an intolerance to milk that causes gas, bloating and diarrhoea. Lactose intolerance, which is different to a food sensitivity in that it is not immune-mediated (see also here), can be felt immediately after consuming milk and is painful.

MILK ALTERNATIVES

Here are some ideas for other, non-dairy, forms of milk:

> Rice milk, though some brands contain gluten so be careful which you choose.

> Soy milk. I’m not a fan of this because it can interfere with the absorption of essential minerals and has been linked to thyroid issues.

> Nut milks. The best ones are home made, but if you buy them ready-made make sure that they are unsweetened.

> Coconut milks are nutrient-packed, but avoid any brands that contain carrageenan, a red seaweed derivative.

> Hemp milk is a great source of omega 3, but watch out for added sugar.

If you are concerned about your calcium intake (present in dairy milk), there is more easily assimilated calcium in cabbage juice than there is in homogenised, pasteurised milk. The whole foods included in the 12-Day Plan will give your body the calcium it needs. By avoiding grains containing gluten, you will not be consuming phytates, which interfere with the absorption of calcium. You will take in more nutrients from eating less food.

Vegetable-based proteins

Vegetable proteins also contain an element of carbohydrate, unlike animal proteins.

Beans Ideally, use dried beans and soak them overnight, or for at least 12 hours, in water containing a little added lemon juice, before boiling them twice. This is done in order to remove the phylates, which can irritate the gut and interfere with its ability to digest minerals. Chia, pumpkin, sunflower and sesame seeds should be treated in the same way, but they may need less time to hydrate.

Soy protein comes in many forms, from unfermented raw beans to fermented tempeh cakes. In an optimal diet, fermented soy products are better than unfermented products. Unfermented soy products contain phytates, which hinder the absorption of key nutrients, enzyme inhibitors and haemagglutin in, which causes red blood cells to lump together.

Carbohydrates

The term ‘carbohydrate’ includes all the grains, fruits and vegetables, as well as pulses, beans and peas. For many of us, carbohydrates provide the most abundant energy and fuel source for our bodies. However, not all carbohydrates are created equal.

Fruits and vegetables fall into sub-groups: the ones that can be broken down more readily into monosaccharides are the easiest to process. These are carbohydrates in their simplest form. Disaccharides or polysaccharides include potatoes and all refined sugars. Avoid the latter group while you are on the 12-Day Plan.

The body requires a continual intake of carbohydrates to feed the brain, which uses glucose. However, glucose not used by the brain gets stored in the form of glycogen. Once the glycogen levels in both the liver and the muscles are filled, excess carbohydrates are converted into fat and stored in the adipose tissue.

Vegetables Eating a variety of vegetables is key to promoting good health because:

Green and leafy vegetables are packed with vitamin C, and we must eat them daily

Calcium is needed for a healthy nervous system, bones and teeth and blood-clotting.

Always choose seasonal vegetables and eat a wide array of vegetables when you are on the 12-Day Plan because of their fibre content and their antioxidant capacity to repair the gut.

‘For a healthy gut you require a combination of soluble and insoluble fibre.’

THE IMPORTANCE OF FIBRE

You need to include enough fibre in your diet to enable regular movement and to facilitate peristalsis, to prevent the waste matter being reabsorbed through the intestinal wall.

For a healthy gut you require a combination of soluble and insoluble fibres. Soluble fibres help you to feel full by attracting water and creating a gel-like substance during digestion. This slows the rate at which the sugars that are broken down in the body enter the bloodstream, thus regulating insulin response. This, in turn, reduces the harmful effects of insulin in the body such as weight gain and the accumulation of fat around the middle. Soluble fibres also interfere with the absorption of cholesterol.

As your healthy gut function is gradually restored during the 12-Day Plan, you should include foods that are full of insoluble fibre. These give bulk to the stools and prevent constipation. Because these fibres do not dissolve in water they pass through the intestinal tract intact, promoting the passage of waste matter. Good sources of insoluble fibre can be found in:

PESTICIDES

Pesticides are a worldwide problem, being poisons that are sprayed onto foods to kill insects – and they are contributing to high levels of toxicity in the human gut. Farmers use low levels so as not to harm us, but even low levels increase the risk of toxic exposure and are best avoided. If possible, buy organic vegetables and fruits, or give them a good rinse before you eat them. It’s even more important to wash foods that have thin skins, such as grapes and berries.

The main culprits are:

> Peaches

> Apples

> Peppers

> Celery

> Nectarines

> Strawberries

> Cherries

> Kale

> Lettuce

> Carrots

> Pears.

ANTIOXIDANTS

Antioxidants are nutrients that protect us from cellular damage and stress. They prevent ageing in our skin, brain and heart. They are found in brightly coloured foods, especially the vegetables that are used in the 12-Day Plan.

> Betacarotene is the vegetable form of vitamin A and is found in all berries, cherries, beetroot, red cabbage, aubergines and tomatoes

> Vitamin C is found in broccoli, chard, citrus fruits, bell peppers, kiwi and kale

> Vitamin E is found in avocado, sesame, chia, sunflower and pumpkin seeds and most nuts that are allowed in the 12-Day Plan

> Selenium is found in macadamia nuts, walnuts, Brazil nuts, sunflower and pumpkin seeds

> Zinc is found in walnuts, almonds, mushrooms and cocoa.

Fruits The fruits that you can eat on the 12-Day Plan are all easy for the body to break down and cause the least fermentation in the gut.

Ripe temperate fruits, including apples, pears, peaches and berries, are preferable to unripe ones because you can digest them more easily

All fruits are rich in protective antioxidants, which help to repel toxins and pathogenic substances

The vitamin A in fruits found in the form of betacarotene is great for your skin

B vitamins are responsible for energy production and are responsible for all functions in the brain, adrenal gland and thyroid, which stimulates metabolism.

Insulin

Meals and snacks high in carbohydrates generate a rapid rise in blood sugar. In order to adjust to this rise, insulin is secreted by the pancreas into the bloodstream to lower the levels of glucose. The issue here is that insulin is primarily a storage hormone, which evolved to store carbohydrate to prepare for periods of famine. As a result, fat accumulates where the insulin has been stimulated by excess carbohydrate. Therefore when we eat too much carbohydrate we send a signal to the body to store fat. This is a vicious circle because insulin also prevents the body from releasing stored fat.

Worse still, insulin also causes feelings of hunger. As blood sugar increases following a carbohydrate meal, insulin rises, with the result of lowered blood sugar. This will result in hunger after just an hour or so. This vicious circle leads to unhealthy snacking and weight gain and also to energy crashes and irritability.

Insulin responses vary from person to person, but to stop this cycle of spikes and crashes, you have to moderate your intake of grains and refined sugars. Refined carbohydrates do not have the natural fibre that helps to minimise the carbohydrate/insulin response.

Another problem with insulin is that over time our bodies can develop insulin-resistance, often known as ‘metabolic syndrome’, which can develop into diabetes. Here are some of the symptoms associated with metabolic syndrome:

There are many sources of sugar that are hidden in our normal diets, and the 12-Day Plan excludes them.

During the 12-Day Plan you will need to cut out refined grains, which make up many of the cereals, biscuits and cakes that we tend to include in our Western diets. These foods are most damaging to the gut lining, along with coffee and alcohol.

Refined sugars

Refined sugars are empty calories and contain no nutritional value. Furthermore, sugar is also toxic to the body and its over-consumption wreaks havoc with our immune and endocrine systems. Studies show that sugar is just as habit-forming as any narcotic. When you consume a refined carbohydrate your body ‘borrows’ vital nutrients such as calcium, sodium, potassium and magnesium from healthy cells in order to metabolise this incomplete food. In a worst-case scenario bones can become osteoporotic due to the calcium withdrawal.

Many people in the West eat large amounts of sugar and grains, which generate large quantities of insulin circulating in the blood. Initially, sugar satisfies the craving centres in the brain, increases your blood pressure and heart rate, and can give you the feeling of an energy surge. But soon your insulin levels start to rise to stabilise and control the blood-sugar level, and as a result you can start to feel irritable and angry. You can also feel drowsy, perhaps with headaches too. If you are particularly toxic you may feel the effect in your muscles and joints. An hour to two hours after your sugar hit, your sugar levels drop low enough that your body kicks into high gear. Cortisol is secreted to stabilise your blood sugar and maintain homeostasis. The cortisol triggers your adrenals and you may feel panicky and anxious. Soon your brain is demanding another sugar hit. This vicious cycle is like a roller coaster. The higher you go up, the harder you crash afterwards.

When you stop eating theses foods, your body can take several days to lower your insulin levels. In the meantime, the high insulin levels prompt symptoms such as headaches, dizziness and confusion. In the first few days of the 12-Day Plan, you can eat protein and fibre to help counteract this, and drink plenty of water. Don’t give up hope, you can easily detox from sugar-laden foods, and the 12-Day Plan is designed to help you to do just that.

Why sugar is bad for you

Causes insulin resistance, which can lead to heart and vascular disease, diabetes

Causes inflammation, a major precursor to disease, and a fatty liver linked to obesity, especially in children

Is unsustainable energy and devoid of essential minerals, nutrients and fatty acids

THE ADDICTIVE NATURE OF PROCESSED GOODS

Did you know that your food choices are not all under your control? The food industry has preyed on our brain chemistry by researching and designing the combination of salt, sweet and fat that make foods so addictive that it is incredibly difficult to stop eating (or drinking) after just one bite or sip. Deceptive labelling has exacerbated the problem.

Processed foods also cause damage to our internal organs and make our brains crave more. This is a vicious cycle. One of the most common cravings is sugar and you may eat too much sugar without realising it because it is hidden in all sorts of so-called ‘healthy’ foods or food-like products. For example, cereals may be labelled and advertised as being ‘healthy’, even though they are actually laden with refined sugars.

Sugar may be hidden in the following processed foods:

> Low-fat and ‘diet’ foods often contain extra sugar to help improve their taste and palatability and to add bulk and texture in place of fat

> Savoury, seemingly ‘healthy’ foods, such as ready-made soups and sauces, may contain added sugar

> A can of soft drink, on average, contains the equivalent of seven teaspoonfuls of sugar.

You can check the level of sugar in your food in the following ways:

Look at the ‘carbs as sugars’ section on the nutrition panel of the product label. This lists both natural and added sugars. Less than 5g per 100g is low; more than 22.5g per 100g is high. The higher up the ingredients list anything ending in ‘ose’, such as glucose, sucrose, fructose, lactose, maltose, is, the more sugar the product contains.

While xylitol, sorbitol and mannitol can be used as substitutes for sugar, they can still send confusing messages to the brain and maintain a degree of dependency on sugary sweetness. Beware – many health and wellness brands use these ingredients to make their ‘healthy’ products taste better! Therefore it is best to cut out refined sugars and sugar substitutes entirely.

The only way to break the sugar cycle is to stop eating these foods and you can easily do this by doing the 12-Day Plan.

Fats

Fat is the most efficient and valuable food particle. Its atoms are combined in such a way that they concentrate twice as much energy per gram as carbohydrates or protein. Fats provide the best source of energy for the body and are not simply a curse to the waistline, as we once thought – they are healthy when they come from whole, natural, unprocessed foods.

While it is important to understand that not all fats are created equal, it is also vital to understand fat’s vital functions. They create sex hormones such as oestrogen and testosterone, adrenal hormones such as cortisol and steroid hormones, and the neurological system depends on the intake of good fats.

The benefits of including the right fats include improved mood, focus and ability to concentrate, good skin, lustrous, soft hair, as well as improving the immune function through fat-soluble nutrients such as vitamin A, D, E and K.

Fats are essential to brain function and the brain is composed 60 per cent of fats

Fats protect the myelin sheath that insulates nerve fibres, just like the plastic covering on an electric cable

Lungs need a high concentration of fats to enable the lungs to expand and function effectively, allowing the body to breathe.

Fat is unique. Unlike other nutrients it cannot be absorbed directly into the blood from the gut because it is insoluble in water. Fat has a different route of assimilation into the body: it is absorbed via the lymphatic system. Fat converges at the thoracic duct, skirts the belly and heads straight for the heart, without inspection by the liver, unlike other food particles. Detoxification of bad fat only takes place after it has been pumped through the system, and this is precisely why some types of fat can have an extremely harmful negative effect at the level of the body.

Conversely, ‘good’ fat can work wonders. Cold-pressed virgin olive oil, for example, can protect against arteriosclerosis, cellular stress, Alzheimer’s and eye disease. Good fat also has a positive effect on inflammatory diseases such as rheumatoid arthritis.

Polyunsaturated fat is found in fish oil, flaxseed oil, sesame oil, walnut oil and corn.

Saturated fats

Saturated fats used to be considered unhealthy as it was thought that they could increase the level of bad, low-density lipoprotein (LDL) cholesterol in the blood and arteries, which may contribute to heart disease and stroke. However, we now know that it is the combination of fats and sugars that creates arterial plaque. Saturated fat is rich in linoleic acid (CLA), which helps to break down fat stored in the body.

Contribute to 50 per cent of the phospholipid component of cell membranes that gives our cells integrity

They enhance the immune system and protect us against harmful microorganisms in the digestive tract

Monosaturated fats

These fats are semi-solid when chilled. They contribute to heart health as well as reducing plaque by stimulating the release of bile. These fats are rich in flavour.

Macadamia nut oils (these oils should be used in a cold-pressed state for salad dressings only).

Polyunsaturated fats

Polyunsaturated fats are more vulnerable to oxidation or hydrogenation, and if not used properly have many negative health implications. This is why it is important to store your oils in a cool place, out of the sun, with the lid completely closed.

High heat and chemicals used by manufacturers to process oils are the chief sources of damaged fats. One particularly damaging process is partial hydrogenation, which gives oils a longer shelf life. This process creates trans fats and other altered molecules. Trans fatty acids increase risk of coronary heart disease by raising levels of ‘bad’ LDL cholesterol and lowering levels of good cholesterol. Trans fatty acids have also been linked to degenerative diseases, inflammation, acceleratory ageing, Alzheimer’s, cancer, diabetes, obesity and infertility.

ESSENTIAL FATS

The two main groups of essential fats – omega 3 and omega 6 – are essential because the body cannot manufacture them itself, so we have to acquire them from the food we eat. Both groups complement each other in their benefits, yet both are required to balance each other out. The ratio of omega 3 to omega 6 is important for the synthesis of prostaglandins. Prostaglandins from omega 6 promote cell proliferation, inflammation and blood clotting, whereas prostaglandins from omega 3 do the opposite. This is why the balance between the two is so crucial: we want our blood to have clotting qualities, but we also want it to flow freely.

> These fats are essential for brain, heart and cardiovascular health

> Omega 3s are found in fish oil, flaxseed oil, hemp seeds, herring, sardines, walnuts, algae and egg yolk

> Omega 6s, typically found in the American diet, is found in corn oil, grapeseed oil, sesame oil, soybean oil and meat.

People who thrive on a low-fat diet and lack of omega 3s are prone to arthritis and inflammatory conditions such as eczema and psoriasis. They can also suffer from poor memory, depression, hair loss, liver and kidney degeneration, and behavioural disturbances.

These fats can be found in nuts and seeds – this source of omega 3 is less easy for your body to absorb and use than animal derived fats. However, for the purpose of the 12-Day Plan, it is best to go vegan, therefore eating meat during the Plan is not advised. Omega 3 also helps create serotonin, which is synthesised in the gut.

CHOLESTEROL

Cholesterol has gained a reputation as something to be avoided, but this view is no longer held. High-density lipoprotein (HDL), also known as ‘good’ cholesterol, is one of the main groups of lipoproteins that transport fats and cholesterol in the blood. A high level of HDL seems to protect against heart disease.

Low-density lipoprotein or ‘bad cholesterol’ transports cholesterol and fats back to the liver to be processed, like HDL. LDL transports cholesterol from the liver out to the tissues. Owing to this, a high level of LDL is a marker for cardiovascular disease.

CHAPTER 4

Food: what we put into our bodies