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Nature Cures natural health advice


Let food be your medicine











"Humans live on one-quarter of what they eat, on the other three-quarters lives their doctor" Egyptian pyramid inscription 3000 BC


Obesity mainly comes from eating too much of the wrong types of foods. Fibre is one of the most important natural foods which is often lacking in modern diets and that, along with too much protein, sugar, corn syrup, refined table salt, white flour, white rice and fried foods and a sedentary lifestyle, can lead to weight gain.


Labour saving gadgets have made life too easy as well as the large out of town superstores where a weekly trip in the car can be sufficient to stock up on supplies. Internet shopping have made this problem increase further as now people do not even have to leave their homes to buy what they need. Advertising, TV, movies, social networks and computer games also have a part to play in the gradual rise in obesity. Spending hours sitting in front of the TV or PC can lead to serious health problems and, unfortunately, these pastimes can become addictive.


Standing or walking can stop weight being gained but, nowadays, sitting is more prevalent. The expense of gyms and sports clubs means that many cannot afford an active pastime anymore which obviously will lead to obesity for those with lower incomes. The less healthy junk food is cheaper too which amplifies the problem further.


To make matters worse, the over weight person decides to starve their body of food or try fad diets to try and lose pounds. They suffer immeasurable discomfort believing that the idea of lowering the calorific content of their daily diet is all they need to do. They even push their weakened body into hard exercise putting further strain on organs that are starved of vital nutrients.


The body needs a wide range of compounds to be an efficient machine. These compounds are tiny molecules which work with each other to manufacture various substances and components, react against invasions of bacteria, viruses and fungi, control the metabolism and hormones and tell the body's cells what to do and when. If these compounds are not consumed when required the system will go wrong.


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Some vitamins, minerals and other nutrients are required on a daily basis, some every few days and some just once a week or so to top up stores. No one knows, as yet, exactly what is needed when because every body is so different in metabolic rate, muscle, height and bone and organ size so ensuring that all have been consumed when they are required is very difficult.


Extra weight puts a strain on all organs in the body especially the liver, heart, lungs and kidneys. It will also cause problems for the bones and joints and can lead to severe depression and loss of self confidence.


A poor diet consisting of the combined increased consumption of protein-rich foods, sugar and animal fats with synthetic additives and high salt content in processed foods in conjunction with far less physical activity and a lack of fresh fruit, vegetables, herbs, spices and oily fish in the diet is a very large factor in the rise in weight of the developed world populations.


Because the food, drugs and cosmetics industries are entirely profit driven, nutrition and health is far less important than the monetary value of the product. Short cuts are taken wherever possible to save money using ingredients which have never been long-term tested on humans.  Many trials never show the adverse results of products so the consumer cannot make an informed decision about what they are putting into their bodies. These unethical practices are majorly responsible for the sharp rise of allergies, diabetes, disabilities, infections, disease, cancers and obesity over the past 50 years.


Obesity health dangers

Click to enlarge



  • The ignorance of nutritional values of food and needs of essential nutrients and minerals for the body to function correctly

  • The hard selling and easy availability of unhealthy processed and fast foods with poor nutritional value and high levels of nutrient free sugar and salt.

  • The false promises on labels of certain 'healthy' foods which also contain high levels of salt and sugar and little natural nutritional content such as breakfast cereals.

  • The unhealthy toxic additives to preserve food in transit and storage and artificial sweeteners such as aspartame which is devastating to natural human processes. It has been proven that aspartame consumption can cause a powerful yearning for sweet foods and lead to diabetes and obesity. See the Food Additive Dangers page.

  • Leptin-resistance due over consumption of wheat and processed foods containing wheat derivatives. See Lectin and its effect on the leptin hormone.

  • The antibiotics and hormones fed to intensely farmed animals which humans then ingest'

  • Excessive intake of caffeine can increase the level of cortisol that is being released in the body which can lead to weight gain.

  • The constant over prescribing of synthetic powerful and debilitating medications to 'fix' symptoms rather than concentrate on the root cause which is very often the diet. Many medications cause nutrient deficiencies.

  • Intensive crop farming techniques which leech out vital minerals like magnesium from the soil which are not replaced leading to poor mineral content of crops. One tomato produced 50 years ago now takes 6 commercially produced tomatoes to provide the same amount of nutrients.

  • The high price of high nutrition and organic foods forces the consumption of poor unhealthy alternatives.

  • The consumption of alcohol, cocaine, cannabis and other recreational drugs and long term tobacco smoking can contribute to a sluggish metabolism, damaged heart, brain, nerves, glands, liver, blood vessels and pancreas, an increase of the consumption of sugary and fatty fast foods and lead to obesity.

  • GM crops which have been modified to withstand higher doses of lethal pesticides, herbicides and fungicides which humans then consume. Because the natural genetics have been altered the nutrient levels are no longer naturally balanced. Studies have shown that some wild animals will not eat GM foods. This is because the animal can naturally sense the food no longer contains that which the animal needs for survival.

  • The powerful toxic pesticides, herbicides and fungicides used on crops.

  • Women undergoing menopause experience a natural decrease in the oestrogen that their body produces now that they are no longer able to bear children. As a result body fat increases. Soy products contain phyto-oestrogen, which can block the human normal oestrogen in the body.

Grain consumption has been linked to thyroid hormone production being slowed down. Reducing the intake of grains in the diet can help to regulate thyroid hormone levels and turn off weight gain. Check with a medical professional to have thyroid levels checked in case weight gain is being caused by a low-functioning thyroid gland.




Completely cut out biscuits, shop bought bread, soft cheeses, coffee, cow's milk, cream, lamb, margarine, pork, potatoes, sugar, table salt, white rice and flour, refined and processed foods like breakfast cereals and processed meats like ham, sausages and bacon, artificial sweeteners especially aspartame, salty and sweet snacks, fast foods, precooked ready meals, fizzy and sugar-laden juices, artificial additives and unnecessary drugs and weight will fall off naturally without any ill effects.


Raw Juice Therapy can assist in a weight loss program. The best organic natural foods to juice are: beetroot, cabbage, carrot, cherry, grapefruit, lemon, lettuce, mulberry, orange, papaya, pineapple, pomegranate, red and black grapes, spinach, tangerine and tomato.


One day of fasting per week consuming only mineral water and juices of vegetables and fruits can help the body release excess fats and toxins. At first, this may cause a mild headache but this is the toxins being released and eliminated and is not cause for concern and will dissipate once toxins are eliminated.


Fibre feeds the beneficial bacteria in the intestines which, when properly balanced, will provide certain necessary nutrients and carry out processes which automatically expel waste and toxins. When the balance of the bacteria in the intestines, that are vital for the system's processes to work, has gone awry, the body is open to invasion from viruses, yeasts, fungi and pathogenic bacterial infections. The automatic defence (immune) system provided by the bacteria and the nutrients consumed begins to fail and all because the host has not provided the right environment by consuming that which their mind enjoys and not that which their body needs. Fibre, both soluble and insoluble, also will assist with proper movement of food through the digestive tract and stave off hunger.




There is no need to continually go hungry. In fact repeatedly starving the body is highly detrimental to the intestines and the processes within the system. It also triggers the body to store extra fat as a natural defence against starvation when food is finally consumed. This is not to say that a day's fasting once a week or fortnight on a juice and water only diet is not beneficial to the system as this helps to give the digestive system a rest and clears out excess waste. However,  constant days of going hungry will cause the body to store fat.


Instead of 'dieting' and going hungry, change the type of food being consumed and eat smaller amounts more often through out the day. Five or six small meals is better than two or three large ones. One way to trick the mind into thinking you are still eating the same amount you are used to is to use smaller plates and small bowls for meals. Then, because there is not so long to wait until the next meal, the body gets used to receiving fuel more often and the desire to eat so much at one sitting subsides. Foods that cause a satisfied fuller feeling for far longer are complex carbohydrates. This means starchy foods like brown rice, root vegetables and whole grains and equivalents like amaranth and quinoa. Keep protein intake from meat, nuts and seeds to a minimum as they contain far more calories and excess protein also gets stored as fat.


Only consume very red lean organic meat such as organ meats, rabbit, venison and poultry such as chicken (without the skin) which provides the highest nutritional value and the least calories: Rabbit has 795 calories per pound. Chicken 810, Veal 840, Turkey 1190, Lamb 1420, Beef 1440, Pork 2050. Organ meats are especially nutritious and lower in fat. See the printable Calories in Food and Drinks  page. The entire day's protein should never be larger than the size of your fist no matter what your age or size. Most natural foods contain an amount of protein so this needs to be taken into consideration. Fish is low in calories so is a useful and far more nutritious alternative as it also provides vital omega-3 fatty acids and some vitamin D.


A high-fibre breakfast, which contains some protein from eggs, whole grains, beans, yoghurt or fish, will help to stave off hunger for longer. Small meals thereafter which include fish, eggs, beans or pulses with a colourful variety of vegetables will help the body gain all it needs. Try not to eat for at least four hours before going to bed. If sweet cravings occur take a small teaspoon of honey or better still drink some green tea with honey and freshly squeezed lemon juice or eat some fruit.


Cut right down on bread (especially white) and cheese (especially pasteurised). This will greatly reduce the daily salt and fat intake as well as preservatives and other unhealthy additives used in during processing.


Remove coffee and sugar from the diet completely. Drink herbal teas with honey instead or try a hot drink made with barley which nutritionally supports the kidneys and helps with the expulsion of waste. Unlike honey, white sugar lacks minerals and vitamins (hence it’s been often called empty calories) and sugar draws upon the body’s nutrients to be metabolized into the system. When these nutrients are all used up, metabolizing of undesirable cholesterol and fatty acid is impeded, contributing to higher cholesterol and promoting obesity due to higher fatty acid on the organs and tissues. Coffee has a similar affect. That is why it is not uncommon for over weight people to suffer from malnutrition and many other health related problems when they consume too much sugar and coffee. See the Coffee Dangers and Sugar Dangers pages for more information.


Regular consumption, through out the day, of green tea with freshly squeezed lemon juice, unsweetened additive free pure pineapple juice, pomegranate juice and tangerines will raise the metabolism and quickly reduce excess fat. Try adding other herbal teas to the green tea for taste and more nutritious benefits. Liquorice, fennel and anise can help cleanse the liver and eliminate excess fats in the blood.




The way to reduce weight is not to worry about sticking to dangerous fad diets which all eliminate vital nutrients. The easy solution is the following nine easy steps:


1. Clear out the kitchen cupboards, refrigerator and freezer of all processed foods, food with any additives or E numbers, sugar, corn syrup or salt in the ingredients, meat fats, premade ready meals, processed or regenerated meat products, sauces, white rice, white flour, cereals, sugar, chocolate, coffee, savoury and sweet snacks, fizzy drinks and any products with added sugar or artificial sweeteners.


2. Stock up on whole grains, brown rice, honey, seeds, legumes, nuts, raisins and other dried fruits, herbs and spices and herbal teas especially green tea. Then buy fresh fish, lean meat, organ meats, vegetables, yoghurt, eggs and fruit every few days.


3. Invest in a powerful juicer (900 watts) to gain even more nutritional from fruit and vegetables. See the Raw Juice Therapy page.


4. Buy a pestle and mortar or an electric grinder to grind up nuts, seeds and whole grains to make your own additive and chemical free unrefined flour and breakfast cereals. You can also make your own nut and seed butters with rapeseed, olive or sesame oil, garlic and herbs and spices of choice. Make your own muesli with which ever ingredients you prefer and consume with plain natural yoghurt and use this yoghurt to make sauces and dips.


5. Buy or collect some jars and fill them with seeds, nuts, dried beans, lentils, oats, quinoa, buckwheat, dried fruit, herbs and spices then label them all.


6. Purchase a blender. Try steaming a wide selection of the vegetables listed below with the herbs and spices listed and a tablespoon or two of bottled or filtered water and tablespoon of cold pressed rapeseed oil or hempseed oil. Then place in a blender for a deliciously healthy potage soup and eat a small bowl before each meal. Similarly blend a wide selection of the fruits together with nutmeg, cinnamon and honey to provide a tasty nutritious 'smoothie'. Add plain organic yoghurt to make the 'smoothie' or soup creamy. The blender will also allow you to make your own sauces with healthy ingredients and no additives.


7 Start brine pickling to make vegetables last a whole year. This will also provide a good source of healthy friendly bacteria. Spice up brine pickles with chilli and make a chilli sauce to add to meals. See Brine Pickling for Health.


8. Grow your own Micro Diet sprouting grains, legumes, seeds and nuts to provide an intensively high nutritional addition to the diet but with very little volume of food intake. All that is required is a jam jar or muslin type bag and a daily rinse of water. See the Micro Diet Sprouts page.


9. Start to walk more often rather than taking the car or public transport. The larger you are the more calories you will burn. For instance:

  • Walking slowly for 15 minutes would burn 48 calories whereas walking more briskly would burn about 70 calories for an over weight person.

  • Walking slowly for 15 minutes for an obese person would burn 71 calories and walking more briskly would burn 108 calories.

Also try to use stairs instead of lifts as this burns many more calories than walking. Cycling and swimming are very good for weight loss and gentle on the joints. Find a physically exerting hobby or do some voluntary work which involves standing and walking more which is easier than meaningless drudgery on a treadmill.

Be determined and switch off the TV, mobile phone and computer and concentrate on doing jobs which can help with weight loss. De-cluttering the home, reorganising cupboards and drawers, filing paperwork, clearing out old clothes and spring cleaning can have a excellent psychological effect on the brain.

If the body is burning more calories than it is taking in and the correct balance of nutrients are being consumed, weight will be lost automatically without any conscious effort.

See the printable  Calories Burned During Various Activities which shows what calories are burned doing every day activities as well as sports and hobbies. It includes a calculator which you can use to work out how many calories you would burn when walking depending upon your weight and how long and briskly you walk for.



The body mass index is used to work out which category you fall into depending upon your height and weight. To work out if your weight is ideal for your height use the Body Mass Index Chart below:


BMI chart

Click to enlarge this BMI chart


You should never aim to lose more than two pounds per week to reach the ideal weight for your height. Rapid weight loss can cause significant health issues and lead to gallstones.


See Sports Nutrition This page provides detailed information about fat burning, carbohydrates and protein and how the body utilises energy and stores fats and glucose and includes nutritious low-fat recipes for those wanting to lose weight.




Eating the correct foods to gain a natural diuretic and water balancing affect in the body will benefit the whole system as they also contain many other essential nutrients. Helping the kidneys and liver to function effectively will naturally lose weight that a diet high in saturated and trans fats, unhealthy artificial food additives, salt and sugar will have hampered. Natural foods which can act as a diuretic to lose water weight and flush out toxins and fats are:


Alfalfa seed sprouts - once a day - highly nutritional, assists in weight loss, purifies and thins the blood see how to use alfalfa.


Anise can help cleanse the liver and eliminate excess fats in the blood.


Apple cider vinegar cleanses the liver, kidneys and bladder and prevent infections of this area. Regular consumption of raw, unfiltered apple cider vinegar can also promote weight loss and it is a good source of acetic acid. Studies have found that obese people who consumed acetic acid daily for 12 weeks enjoyed a significant decrease in body weight, abdominal fat, waist circumference and triglycerides. The acetic acid also helps prevent build-up of body fat and certain liver fats. Take one tablespoon per day.


Artichokes are a natural diuretic which helps the body lose excess water.

Asparagus contains asparigine which is a chemical alkaloid that boosts kidney performance improving waste removal from the body


Aubergine contains important nutrients that eliminate waste and excess fats from the body


Barberry nourishes the liver and gallbladder, helps the bile to flow freely and removes toxins from the bowels.


Barley grass is one of the rare plants that contains vitamin B12 which can be lacking in the diet when meat and dairy is restricted in order to lose weight. Take one teaspoon of powdered organic barley grass powder per day.


Beetroot nourishes kidneys, lowers blood pressure and is a natural diuretic that can help to eliminate floating body fats and fatty deposits.


Berries possess powerful antioxidants which cleanse the blood. Blueberries, mulberries and raspberries are rich in compounds which boost the metabolism and can help shed weight very quickly if consumed throughout the day.


Black currants are a diuretic with a high potassium level.


Brussel Sprouts help in stimulating the kidneys and pancreas and results in better cleansing of cells.


Cabbage is known to aid breakage of fatty deposits, especially around the abdominal region.

Carrots are a rich source of carotenoids that speed the metabolic rate of the body and hasten the removal of fat deposits and waste.


Celery nourishes the kidneys and reduces blood pressure and is a very low calorie food.


Chives are valuable as a blood cleanser and exercise a very strong diuretic action. Never consume when drinking beer as this can irritate the kidneys.


Chlorella and spirulina can help to detoxify the body of heavy metals and provides nutrients, especially minerals,  that can stabilise the blood sugar and cholesterol levels. They can also detoxify the liver and cleanse the kidneys which helps with eliminating wastes and fats from the body.


Citrus fruits are rich in compounds which boost the metabolism and can help shed weight very quickly.


Coconut oil (cold-pressed) is an appetite suppressant that helps with fat loss, BMI reduction and waist reduction.


Cucumbers are rich in sulphur and silicon that stimulate the kidneys into better removal of uric acid. Avoid consuming cucumbers with any foods of the nightshade family such as potatoes, chillies, aubergine and tomatoes.


Cumin: Take half a teaspoon in warm water or sauces or on meals everyday lowers blood pressure and purifies and thins the blood.


Dandelion tea: Drink four cups a day with one teaspoon of honey - pour hot but not boiling water from the kettle on a teaspoon of the leaves in a cup and drink. It stimulates the removal of waste/toxins via the bile and the urine and spares the potassium that is otherwise lost with conventional diuretics.


Liquorice, fennel and anise can help cleanse the liver and eliminate excess fats in the blood.


Eggs: Proteins in egg yolks can stimulate the release of a hormone called glucagon that helps to burn fat, in particular belly fat. Note: Egg whites contain avidin which can bind to vitamin B7 (biotin) and cause a deficiency.


Fennel can help cleanse the liver and eliminate excess fats in the blood.


Fig is an antioxidant, laxative, diuretic, highly digestible source of minerals and a blood cleanser.


Flaxseeds and Flaxseed oil improves blood flow.


Garlic is a natural diuretic food that aids the break up of fat.


Ginger lowers blood pressure and purifies and thins the blood.


Grapes (red and black) are rich in compounds which boost the metabolism and can help shed weight very quickly.


Green tea: drink three cups a day as it is a natural diuretic, aids in weight loss and contains an amazing amount of nutrients. It works even better when fresh lemon juice and other detoxifying herbs are added such as anise or fennel. Green jasmine tea can help even further with weight loss.


Hemps seeds are a super food with high nutritional content and have properties which speed up the metabolism, assist circulation, lower blood pressure and help the body burn fat. They are also free of sugar and starch and aid digestion all of which can help when trying to lose weight. They are also one of the rare foods to contain the correct ratio (4:1) of omega-6 (inflammatory) to omega-3 (anti-inflammatory) fatty acids. The western diet is too high in omega-6 fatty acids.


Horseradish speeds up the metabolism.


Hydrangea strengthens the urinary tract and helps regulate its function.


Japanese knotweed is rich in compounds which boost the metabolism and can help shed weight very quickly.


Kombu Seaweed is known for its alginate content which has been linked to beneficial effects in preventing obesity.


Krill oil contains vitamin D and omega-3 fatty acids that are essential for all the body's cells to work correctly. Daily consumption of 1000 mg of krill oil can also help with healthy cell membrane formation, hormone production, regulation of blood pressure, blood sugar, liver and pancreas function, immune and inflammatory responses, thyroid and adrenal activity and breakdown and transportation of cholesterol.


Lemon is a natural diuretic which can also regulate heart pressure, cleanse the liver and dissolve certain types of kidney stones. Consume a freshly squeezed lemon everyday as well as the grated zest of half the fruit.


Lingonberries have been proven to help with weight loss.


Liquorice root can help cleanse the liver and eliminate excess fats in the blood.


Mango is detoxifying and diuretic.


Maqui berry is a Chilean 'super fruit' which contains the highest amount of antioxidants and anti inflammatory compounds than any other known natural food. It also contains a high amount of compounds which boost metabolism, reduce blood sugar, blood pressure and LDL cholesterol. Regular consumption can help to reduce weight dramatically.


Melon is alkalising, mineralising, oxidant and diuretic.


Nectarines are rich in vitamin C which is an important nutrient to aid weight loss. They can also help to reduce cravings for sugar.


Oats contain silica which is a natural diuretic and help with digestion and lower cholesterol levels..


Onions (raw) speed up the metabolism.


Papayas are diuretic and laxative.


Parsley nourishes the kidneys, bladder and urethra and purifies the blood.


Peaches are diuretic, depurative and detoxifying.


Peppercorns: grind onto everything as they help to transport nutrients to different parts of body.


Pineapple contains enzymes that help with digestion and can rehydrate the body by providing the electrolytes lost due to perspiration. Only consume fresh pineapple.


Pomegranate juice: four glasses per day, lowers blood pressure, clears arterial plaques and reduces plaque already present on the arterial walls which increases blood flow and in turn this will enhance the metabolism.


Psyllium husks helps to expel water and waste, stops constipation and aid in the absorption of nutrients. Take one tablespoon per day for optimum colon health which will also aid in weight loss.


Pumpkin has diuretic properties that does not irritate the kidneys. It also maintains optimum thyroid function and blood sugar levels, lowers LDL cholesterol levels and increases HDL cholesterol levels. Cooking pumpkins destroys their nutritional content and increases the carbohydrate content more than 50%.


Pumpkin seeds are good for bladder and urinary problems, lower LDL cholesterol and increase HDL cholesterol levels in the blood.


Radish  (raw) especially daikon speeds up the metabolism, increases removal of waste and protects against high blood pressure and heart disease.


Red clover sprouting seeds grow in jam jar like alfalfa seeds. Cover jam jar in stocking, use elastic band to hold in place and rinse with water daily emptying water out afterwards. Ready in 4 to 5 days. Eat with salads daily, clears congestion in lungs and thins the blood.


Strawberries are a traditional diuretic that also thin the blood and improve blood flow but do not cause intestinal bleeding like aspirin can.


Sunflower seeds protects the heart and is rich in nutrients which can help with excess weight loss. They are an especially rich source of vitamin B1.


Sweet potato helps with weight loss. A new study has shown that they actually reduce the appetite and food intake and provide good nourishment which makes it the perfect alternative to white potatoes. They are a rich source of carotenoids that speed the metabolic rate of the body and hasten the removal of fat deposits and waste.


Tangerines contain nobiletin which has been shown to prevent the build-up of fat in the liver via stimulating the expression of genes involved in burning excess fat and inhibiting the genes which are responsible for manufacturing fat. It also lowers cholesterol levels.


Tea: four cups a day acts as a natural diuretic.


Tomatoes are rich in vitamin C that aid the metabolism and release of water from the kidney to flush out waste as well as carotenoids which are beneficial for the immune system.


Turmeric: Take half a teaspoon in  warm water or sauces or on meals everyday to lower blood pressure and purify and thin the blood.


Uva Ursi is a natural diuretic that strengthens the urinary system and eliminates excess fluids. It also treats liver and gallbladder inflammation and helps the bile to flow freely. It is also a very mild laxative and removes toxins from the bowels.


Watercress is a nutrient dense natural diuretic which Hippocrates used for his patients.


Watermelon seeds help the body eliminate excess water.


Wheatgrass has anti-inflammatory properties and is beneficial for the reduction of high blood pressure and lowering of cholesterol and cvan help to reduce weight. It can easily be grown as a sprout on the windowsill see the Nature Cures Micro Diet Sprout page.


Whole Grains aid digestion of nutrients, feed the bneficial bacteria in the gut and help to eliminate waste and toxins.


Winged Beans are high in protein and fibre with many other nutrients vital for processes that will help with weight loss.


NOTE: All plant foods that contain fat-soluble carotenoids, such as carrots, peppers, sweet potatoes, tomatoes and other red, orange and yellow coloured vegetables, must be consume with a little cold-pressed nut, plant or seed oil or fish or avocado in order for the carotenoids to be absorbed. Cold-pressed coconut oil is a good choice.


Foods allowed in a weight loss regime

Visit the Cleanse and Detoxify page to try that regime first which can clear the body of toxins.

Drink one litre of bottled mineral water per day to avoid chemicals additives such as fluoride and chlorine and provide more of the essential minerals the body needs. One glass should be consumed just before sleeping to help the body eliminate waste and toxins from the body and the brain while you sleep.

Meat and eggs (Three times a week)
Beef (organic lean grass-fed),
eggs, poultry and game birds, organ meats, rabbit and venison.

Fish (Three times a week)
Anchovies, bloater fish, carp, cod, eel,
halibut, herring, hilsa fish, kipper, mackerel, octopus, pilchards, salmon, sardines, shellfish, sprats, squid, swordfish, trout, tuna (fresh only) and whitebait and all other oily fish. Anchovies are high in sodium so not advised for those with high blood pressure. Deep sea fish and bottom dwelling shellfish can be contaminated with mercury so it is advisable to consume these with some algae, coriander and other green leafy vegetables or sulphur-rich foods which can chelate (bind to) mercury and eliminate it from the body.

Dairy (Yoghurt and kefir milk daily and cheese three times a week)
Kefir milk, non-pasteurised blue cheese and yoghurt (plain with live cultures)

Fibre  (at least one every day)
Amaranth, barley, brown rice, buckwheat, millet, oats, quinoa and teff. Consume one tablespoon of psyllium husks per day in a large glass of water or sprinkled onto meals as it has powerful properties that can support  digestion and excretory processes and will work within two days to fix many colon and digestive issues.

Vegetables (a selection of at least four colours per day meaning all have been eaten at least once a fortnight)
Algae, alfalfa, artichoke, ashitaba, asparagus, aubergine, beetroot,
bell peppers (all colours), broccoli, carrot, celery, chicory, collard greens, courgettes, cress, cucumber, daikon, garlic, kelp, marrow, mushrooms, mustard greens, okra, rocket, seaweed and spinach, Swede, sweet potatoes, Swiss chard, turnips and watercress. Algae, such as chlorella and spirulina, contain many important nutrients and minerals often lacking in land-based crops. Take one tablespoon of one of them per day. Also consume three or four chopped garlic cloves per day. Let them and other allicin-producing plants, such as chives, leeks, onions and spring onions, stand for ten minutes to allow for the process, that produces allicin in these plants when they are damaged, to take place. Allicin has many powerful properties that benefit the health.

Legumes (Twice a week)
Black beans, black-eyed peas, broad beans, chickpeas, legumes, lentils, lima bean, mung beans, navy beans, peas, pinto bean, red kidney beans, soya beans and winged beans.

Fruit (a selection of 2 or 3 colours per day meaning all have been eaten at least once a fortnight)
Apples, apricots, avocado, berries, cherries, kiwi fruit, lemons, limes, grapefruit, grapes (black or red), mango, maqui berries, mosambi juice, orange, papaya, peaches, pears, plums, pomegranate, tangerines and watermelon. NOTE: grapefruit can interact with many medications.

Juice (pure, additive free, unsweetened - daily as often as possible)
Beetroot (raw), carrot, cranberry, elderberry, grape, lemon, lime, nasturtium (freshly pressed), orange, papaya, pineapple, pomegranate and tangerine. See also Raw Juice Therapy for many raw juicing recipes.

Seeds (as snacks or added to meals)
Flaxseeds, hemp, nasturtium, poppy, pumpkin, sesame, sunflower and watermelon. Hempseeds provide the correct balance of omega-6 (inflammatory) to omega-3 (anti-inflammatory) fatty acids and should be consumed daily. A handful of pumpkin seeds can be sprinkled on any dish or in sandwiches daily and add many important nutrients.

Nuts (as snacks or added to meals. Best consumed with fruit to obtain the correct balance of vitamin C and E)
Brazil nuts (2 per week unless excessive sweating, through exercise or fever, has taken place, then eat 2 per day, cashews (5 per day), coconut, hazelnuts (5 per day) and walnuts (5 halves per day).

Sprouts (see the Micro Diet Sprouting page to find out how to grow your own then add to meals and snacks daily)
Alfalfa, almond, amaranth, barley, broccoli, buckwheat, cabbage, chickpea, corn, hazelnut, fenugreek, flaxseeds, kamut, leek, lemon grass, lentil, lettuce, milk thistle, mizuna, mung beans, mustard, oat, onion, pea, peanut, radish, rice, rocket, rye, quinoa, sesame, spinach, spring onions, sunflower, turnip and watercress.

Common Herbs (to be used as often as possible daily in meals or as teas)
Basil, cardamom, coriander, cloves, dill, lemongrass, marjoram, mint, oregano, parsley, rosemary, safflower, sage, tarragon and thyme.

Medicinal Herbs (consume as teas as required)
Angelica root, anise, barberry, bayberry, burdock root, dandelion, cascara sagrada, chickweed, common stinging nettles, gentian root, horsetail, ho shou wu, hydrangea, Irish moss, juniper berry, mandrake, marigold, milk thistle, motherwort, paico leaf, picrorizha, pygeum, sarsaparilla, schizandra, yellow dock root, wild strawberry leaf and white willow.

Spices (to be used as often as possible daily. Can be added to teas also)
Cardamom, cayenne pepper, cinnamon, cloves (three ground), cumin, coriander, ginger,
Himalayan pink salt crystals, nutmeg, paprika, peppercorns (all colours), sea salt (pure unrefined) and turmeric. A teaspoon of turmeric should be consumed daily due to its powerful compounds that can prevent many ailments. Sprinkle on to egg, fish and vegetable dishes or on brown rice and other grains.

Oils (cold-pressed only and used to cook with or dress vegetables and salads, especially with foods that contain fat-soluble nutrients, such as carotene, to enable absorption)
Coconut oil, flaxseed, grape seed, coconut oil, olive, rapeseed and a blend of sesame and rice bran oils. Also take one capsule of cod liver or krill oil daily, especially during the winter months between October and April in the Northern hemisphere to help provide vitamin D and omega-3 fatty acids that can also help with weight loss.

Derivatives (to be consumed and used as desired on a daily basis)
Aloe vera juice, anise seed tea, apple cider vinegar, barley grass (powder or juice), bergamot tea,
black strap molasses, blueberry (tea brewed from the leaves), brewer's yeast, brine pickles, chamomile tea, green tea, honey, jasmine tea, miso, peppermint tea, pine needle tea, tea and tofu. Barley grass is one of the rare plants to contain vitamin B12 so is a useful addition to the diet of those that limit meat and dairy intake.

At least one (and ideally many more) natural foods and derivatives should be consumed each day from each of the categories above. Pick one of the six colours of fruit and vegetables to consume daily. Yellow/orange, white, red, green, black/blue/purple and cream/brown. Nature has kindly colour coded natural food for us and each colour provides specific nutrients and minerals in the right balances which are required daily. At least one iron rich green leafy vegetable or herb should be consumed daily.

If appetite does not allow enough consumption, juice them or make teas by steeping them in hot water for 20 minutes, then strain and drink immediately to gain the nutrients without the bulk. Teas can be gently reheated and honey and lemon added to make them more palatable and to add additional beneficial nutrients. See the Nature's Colour Codes page.

NOTE Non-heme iron is found in tea and dark green leafy vegetables like spinach and kale. However, tea and green leafy vegetables also contain oxalates that block the absorption of iron. To assist the body in the absorption of non-heme iron eat a couple of strawberries, a kiwi fruit or some orange, tangerine or mango at the same time.

NOTE: To benefit from foods containing fat-soluble nutrients, such as the carotenoids in carrots and tomatoes, always eat together with oily foods like rapeseed oil, olive oil, fish, nut or other seed oils or avocado because carotenoids are fat-soluble, meaning they are only absorbed into the body along with fats and can then assist with the manufacture of the essential vitamin A nutrient.

Avoid drinking any liquids with meals as this dilutes the digestive juices and hence reduces absorption of nutrients from the food ingested. Allow 30 minutes before or after a meal before drinking anything. Also slow down and chew food thoroughly before swallowing and never lie down after eating a meal.


The body is at a huge disadvantage because of the poor food that has been ingested for so long. If the guidelines here are strictly adhered to obesity will be reduced dramatically.

Comfort eating
If there are only healthy snacks available in the home when the strong desire to eat sweet and fatty foods arises, weight gain can be considerably reduced. Stock up on fruits and high fibre snacks. Make your own cereals with healthy natural foods and use natural live yoghurt instead of cream or milk. When feeling depressed take a brisk fast walk then a relaxing bath in tea tree and aromatic essential oils. This can help the brain overcome negative thoughts and relax. Pampering yourself in other ways instead of eating can help overcome food cravings and weight gain.

TV advertising
Avoid watching TV channels with food advertisements which can subconsciously trick the brain into thinking it wants food.

Cut out unnecessary drugs
Many plants and herbs contain natural and powerful diuretic, antibacterial, antifungal, antivirus and anti-parasitic components which cause no adverse side effects.. No drugs can boast the same principle. Most drugs cause adverse reactions and some can lead to nutrient deficiency, chronic infections and damage to the heart, brain, liver and kidneys. See the Medicinal Herbs and Spices and the Medication Dangers pages.

Cut out coffee and fizzy drinks
Besides the obvious adverse effects of caffeine on the brain and body, the toxic pesticides used on coffee beans and the roasting process creates a composition of chemicals in coffee which block absorption of many vital nutrients and affect the adrenal glands. This creates a harmful imbalance and toxic affect on the brain and intestines and reduces metabolism which is the opposite of what anyone with a weight issue wants. See the Dangers of Coffee page.

Cut out sugar
Sugar is highly addictive and has become more profitable than tobacco and alcohol so it is now added freely to thousands of processed food products to ensure repeat sales but it is one of the most detrimental foods consumed today. The huge surge in cases of diabetes, obesity, heart disease and many other devastating and deadly diseases can be attributed to the daily consumption of high amounts of sugar. Pure honey, sweet potato, Swede, parsnips and coconut and sweet fruits like berries, apricots and peaches can be used as a very simple alternative to give the same satisfaction of a sweet taste but with added benefits of phytonutrients which sugar (especially bleached white sugar) does not possess. Sugar feeds the pathogenic bacteria in the intestines so they crowd out the friendly bacteria which leads to nutrient deficiency, infection, fatigue, depression, a lowered resistance to viruses and yeasts, obesity and ultimately to disease. See the Dangers of Sugar page.

Always check labels for added sugar
Many healthy foods, once processed, have large amounts of sugar added. Even items like tinned soups, peas and other vegetables and most fruit juices and smoothies contain unnecessary added sugar or the sugar substitute aspartame which can be avoided by making your own fruit juices and only buying fresh vegetables.

Cut out refined white table salt
Many natural foods contain good levels of sodium which is all the body needs. Processed foods contain large amounts of added salt (salt is sodium and chloride) and this can lead to
lethargy, confusion, weakness, water retention and swelling. Use Himalayan pink salt crystals, unrefined pure sea salt or dried seaweed, herbs and spices instead. To see which natural foods contain sodium click here. See the Salt page for more information.

Cut out margarine
Olive oil solidifies in the freezer just like butter and can be used as a spread without the dangerous fats and additives found in processed margarines. Add herbs, spices and garlic to make it a tasty alternative. Grind nuts and seeds with olive, hemp or rapeseed oil plus herbs and spices to make your own alternative 'butter'.

Cut out cream
Use organic live natural yoghurt or coconut milk as a nutritious alternative to cream in sauces and with fruit. Yoghurt adds some more of those necessary beneficial bacteria to the intestines whilst coconut has powerful antibacterial, antifungal, antivirus and anti-parasitic properties.

Cut out fatty and processed meats
Processed meats such as sausages, salami, ham, bacon and premade meals containing meats often disguise the amount of fat and salt included and contain additives detrimental to health.

Cut out white flour
White flour has had all the nutrients  stripped out and chlorine is often used to bleach it. Use whole grains and pseudo-grains instead especially amaranth, barley, brown rice, buckwheat, millet, oats, quinoa and eat psyllium husks daily to improve digestion and eliminate bowel and excretory problems. Rye especially cannot be stripped of its nutritional husks in the food manufacturing process. The body needs fibre every single day for the intestines to do their job and it will help the body reduce excess fat. See the Fibre page to find out why.

Cut down on alcohol
There are many dangers of drinking too much and the most significant ones are to the brain, nervous system and the liver. Once the liver is damaged nutrients are no longer absorbed and insomnia, depression, anxiety, obesity, concentration problems and ill health soon follow. Alcohol is full of sugar too and will increase weight very quickly. See the Dangers of Alcohol page. 

Cleanse the system
Visit the Cleanse and Detoxify page to find out how to flush out the system and detoxify the brain, blood and liver

Get some sunshine
Try to get 15 minutes midday sunshine on bare skin as often as it is possible. (will not work through a window). Vitamin D deficiency, which can cause insomnia and diarrhoea and affect the nervous system, has risen significantly over the past few years mainly because the use of sunscreens due to the scare of skin cancer. 15 minutes will do no harm but will have a reaction which makes your body manufacture all the Vitamin D it needs. When that is not possible eat plenty of oily fish. Sunshine also helps to reduce depression which can often be a cause of comfort eating leading to obesity.


Most food manufacturing and packing processes add substances that are not only unnatural and unhealthy to be consumed but can become toxins that build up for years in the human system damaging the urinary system and causing obesity through storage of fats because nutrition is poor. Many of these substances block absorption of and manufacture of vital nutrients in the body and some processes completely strip the healthy nutrients like fibre, vitamins, minerals and other nutrients from food altogether. Scientists are only recently discovering just how essential these components are for the human system to remain in perfect health and working order.

This proves that processed foods with chemical additives and prescribed drugs are almost definitely one of the major root causes of obesity and may even be responsible for diseases such as diabetes, Parkinson's, Alzheimer's, heart disease and cancer which have also skyrocketed in the numbers of cases since processed food became the normal way to eat. The answer is to eat natural foods for optimum health which will also eliminate the excess stored fat for good.

See also Nature Cures Daily Essentials and Top Rated Foods for optimum health and weight control.


Some people , especially those with eating disorders, have begun to take laxatives in a bid to lose weight. Most shops allow children to purchase these drugs with no questions asked and they are seriously dangerous for the health. They do not help in weight loss at all because by the time laxatives act on the large intestine, most foods and calories have already been absorbed by the small intestine. 


Although laxatives artificially stimulate the large intestine to empty, the “weight loss” caused by a laxative-induced bowel movement contains little actual food, fat or calories.  Instead, laxative abuse causes the loss of water, minerals, electrolytes and indigestible fibre and wastes from the colon.  This “water weight” returns as soon as the individual drinks any fluids and the body re-hydrates. Laxative dependency occurs when the colon stops reacting to usual doses of laxatives so that larger and larger amounts of laxatives may be needed to produce bowel movements. Chronic laxative abuse increases the risk of developing colon cancer.



  • Colon, heart, kidney and liver damage.

  • Blood pressure and heart rate drops.

  • Blurred vision.

  • Colon disorders such as infections and a stretched colon wall.

  • Dehydration so severe it often requires medical treatment and can be fatal.

  • Diarrhoea.

  • Disturbance of electrolyte and mineral balances.

  • Fainting.

  • Irritable Bowel Syndrome.

  • Tremors.

  • Weakness.

Sodium, potassium, magnesium and phosphorus are electrolytes and minerals that are present in very specific amounts necessary for proper functioning of the nerves and muscles, including those of the colon and heart.  Upsetting this delicate balance by taking laxatives can cause improper functioning of these vital organs. Laxatives will also upset the balance of the beneficial bacteria in the intestines causing infection and further nutrient deficiencies.




Lectin, found in many foods especially wheat, can be a cause of leptin-resistance that will make it futile to try and lose weight without eliminating lectin from the diet which means avoiding bread and other products made with any of the following:

  • Grains (especially wheat and wheat germ but also barley, buckwheat, corn, millet, oats, quinoa, rice, rye and spelt).

  • Legumes (all dried beans, including navy beans, soya beans and peanuts).

  • Dairy (when cows are fed grains instead of grass).

  • Nightshades (ashwaganda, aubergines, blueberries, goji berries, huckleberries, peppers, potatoes and tomatoes).

Read more on the Food Allergies page.

"Nature cures not the physician..." Hippocrates 460 BC


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