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Great Health is a piece of cake Recipes for fast healthy food

What people are saying about Great Health is a Piece of Cake “Finally a cook book with simple messages on real healthy eating that is not only going to keep you well, full of vitality, looking great and assist with weight loss but also open your eyes to how we really should be fuelling our bodies and why. Christine’s simple range of healthy meals, desserts and snacks and her informative easy-to-read and understand information is a great start for anyone wanting to turn their eating around and start living a cleaner healthier life. I am so excited to have some great logical information at hand and from this I can build my own recipes and create my ideal healthy body.”   Dominique Rizzo, Celebrity Chef and Educator “Pure Food Cooking” “As a Naturopath, I have recommended many healthy eating books to clients over the years but this is one book you can trust to provide healthy and delicious recipes that everyone in the family will love and benefit from as well.” Kim Balson N.D. (Hons), Naturopath, Hormone Consultant, Author Woman to Woman: Managing Your Hormones Safely and Naturally “Christine’s sumptuous recipes will nurture your body and tantalise your taste buds.” Dr Sarah J Buckley M.D., Author Gentle Birth, Gentle Mothering: A Doctor’s Guide to Natural Childbirth and Gentle Early Parenting Choices “This book is a wonderful summary of many dietary truths that are often misunderstood by the average person. Written in an easy to read format, it introduces these concepts in such a way that even the most modest beginner can understand. Recognising the great pleasure that food is to most people, Christine offers healthy alternatives to your favourite foods, without the hidden nasties. With recipes that are quick to make and contain simple, nutritious ingredients this is definitely a book to have on hand.” Sandi Cooper N.D. BHSc Nat. ATMS, Naturopath, Nutritionist “A visual feast of wholesome recipes, accompanied by inspiring quotes and logical research that has stood the test of time. Nature holds the wisdom of health.” Julie Phillips B.A.R.M, Dip Shiatsu & Oriental Medicine, Cert. Whole Food Medicine, Kinesiology, Dynamic Healing, Training Cert IV, et al “Any book about food that is inviting, educational and fun to use has my approval — Christine has done fantastic work in her careful preparation. Australia leads the

way in the western word for obesity epidemic. Eating for pleasure rather than sustenance has become a primary tool in producing morbid obesity. A recent study in a prestigious medical journal explained a clear connection between visceral fat (the dense fat found surrounding intra-abdominal organs) not only is unsightly but also is dangerous to our health. The study revealed this type of fat is linked to the development of metabolic syndrome, to cardiovascular disease and to premature death.* I congratulate Christine on her work in promoting a better and tasty way to eat while improving healthy outcomes at the same time.” Dr. Graham Lyttle DO. DC. MSc., FIMCA. MANPA. “I was given this book as I was beginning a strict eating plan for myself, so I’ve found it very valuable. This book pulls no punches and covers all the important stuff. The meals are appetizing & inspired with easy to follow directions; who would‘ve thought sugar-free desserts could be so delicious! Reading this book is a great way to kick start good eating habits – for the whole family, and I’ll be encouraging my kids to use these recipes too.” Kristen Morrison, Author Naturally Better and Cofounder of The Grow Foundation, for Naturally Better Kids “Christine has created a cookbook that demonstrates you can cook a nutritious meal quickly & simply, with very little preparation, using minimal ingredients. This is great news for all the busy people who believe they ‘don’t have time to cook’. Congratulations Christine for producing an easy read, common sense book that shares the benefits of eating ‘real’ food.” Deborah Wray, Founder of Wray Organic (chain of organic grocery stores) “I simply love it!” Sandy Grant, Owner Wray Organic Indooroopilly “Christine is the epitome of health and wellness! Not only does she practice what she preaches, she always offers advice and support to anyone else wanting to eat healthier and live better.  This book has great information about what “real” food is, and how processed food is affecting our health.  I love being able to make healthy food for my family and the dessert/sweets recipes for special occasions.  I would recommend this book to anyone with kids to show them that you can make healthy food that is quick and easy, and that kids will eat!” Jo Atkinson, Mother of 3 “I have been raving about this cook book to everyone, every chance I get! Finally a cookbook with easy, full flavoured recipes that are sugar-free, authentically nutritious and nourishing for the soul; that my kids love!!!! This cookbook not only provided me with much wanted recipes, it also fed my need to learn. Christine’s depth of knowledge and wisdom about food is extensive. A very user friendly, wise, and delicious addition to everyone’s kitchen.” Carolyn Summers, Mother of 2

“I loved this cookbook! It’s wonderful to find such a straightforward sensible guide to healthy eating. The recipes I’ve tried so far are easy and taste great and the advice is easy to understand. A great investment for a busy family.” Rachel Patterson, Mother of 3 “Christine’s dedication to creating beautiful, simple, healthy meals is inspiring and refreshing. The recipes in this cookbook care for our family, in that the recipes are not just different ingredients thrown in together, instead the recipes are thoughtful and delicious in their combination of foods that nourish the whole body. I know that when I cook from Christine’s cookbook, the whole family will be delighted by the different textures, gorgeous natural flavours and amazing taste! The ice-cream cake has become our new ‘family birthday cake’, even for our middle-of-winter birthday, it is just so delicious!” Kelly Makin, Mother of 2 “Christine has come up with a system that if followed, will enhance one’s life on many levels. The benefits will be experienced physically, mentally, emotionally and even spiritually. Spiritually in that your sensitivities will not be deadened by poor eating habits, and thus your conscious connection will be strengthened to your more subtle (spiritual) layers of self.” Melinda Adams, Psychic Medium, Spiritual Healer *Pischon, T. et al. (2008). General and Abdominal Adiposity and Risk of Death in Europe. New England Journal of Medicine 359 (20): 2105-2120.

Dedication I dedicate this book to my wonderful family. We have been, and continue to be, on an amazing journey together. To my daughter Anna, who lights up my life with her beautiful energy. You are so precious, and I am so grateful to have you in my life. To my son Zac, who is the most amazing teenager I know. You are wise beyond your years, and have such a beautiful, gentle soul. To my husband Randall, who has been instrumental in taking our family in a positive direction. There would be no book without you. Thank you for all your support. You rock my world, and I am so privileged to be sharing my life with you.

CONTENTS Introduction . . . . . . . . . 1

Pouring custard . . . . . . . . 51

Baked custard . . . . . . . . . 75

What’s the story? . . . . . . . 2

Fruit trifle . . . . . . . . . . . . . 52

Vanilla extract . . . . . . . . . 76

What is healthy, real food? The shocking truth . . . . . . 4

Chocolate mousse . . . . . 53

Orange Jelly . . . . . . . . . . . 78

Macadamia pie crust . . . 54

Banana & pineapple sorbet . . . . . . .79

A note about children . . . 6 My journey to health . . . . 9 Foods to avoid . . . . . . . . . 12 Foods to include . . . . . . . . 14

Chocolate mousse pie . . 56 Stewed apple with cranberries . . . . . . . 58

Ice cream . . . . . . . . . . . 80 Vanilla ice cream . . . . . . . . 81 Chocolate ice cream . . . 82

Tips for maximising health . . . . . . 15

Buckwheat pancakes . . . 59

Strawberry ice cream . . 83

Blueberry pancakes . . . . 60

Making a change . . . . . . . 30

Choc-chip ice cream . . . 84

Apple pancakes . . . . . . . . 61

Stocking the pantry . . . . . 31

Ice cream cake . . . . . . . . 85

Baby apple pies . . . . . . . 62

Herbs and Spices . . . . . . 36

Apricot & coconut cookies . . . . . . . 64

Snacks & Lunch Ideas . . . . . . . . . 86

Perishables . . . . . . . . . . . . 37


Passionfruit cheese cake 55

Corn chips . . . . . . . . . . . . 88

Keeping food wholesome . . . . . . . . . . . . 38

Fruit salad . . . . . . . . . . . . . 65

Utensils to help . . . . . . . . 40

Chocolate with berries . 68

Healthy Desserts . . 42

Chocolate drops . . . . . . . 69

Banana muffins . . . . . . . . 44

Fun chocolate for kids . . 70

Carrot cake . . . . . . . . . . . . 45

Almond cookies . . . . . . . . 71

Chocolate jaffa cake . . . 46

Apricot slice . . . . . . . . . . . 72

Orange cake . . . . . . . . . . . 48

Apple crumble . . . . . . . . .73

Traditional Mexican tortillas . . . . . . . 95

Carrot cake muffins . . . . 50

Bliss balls . . . . . . . . . . . . . 74

Sushi . . . . . . . . . . . . . . . . . .96

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Dark chocolate . . . . . . . . 66

Potato chips . . . . . . . . . . . 89 Vegetable pakoras . . . . . 90 Sweet potato crisps . . . . 91 Buttered popcorn . . . . . . 92 Corn bread . . . . . . . . . . . . 93 Chicken wrap . . . . . . . . . . 94

Rice balls . . . . . . . . . . . . . . 97

Slow-cooked lamb . . . . . 121

Baked potato . . . . . . . . . 143

Rice salad . . . . . . . . . . . . . 98

Moussaka . . . . . . . . . . . . . 122

Chicken salad . . . . . . . . . 100

Stir fry with egg . . . . . . 124

Artichoke with garlic butter . . . . . . . . . . 144

Roast vegetable salad . . 101

Chicken Curry . . . . . . . . 126

Potato salad . . . . . . . . . . 102

Pea and ham soup . . . . . 127

Salad with grapefruit . . 104

Pumpkin soup . . . . . . . . 128

Healthy Breakfast Ideas . . . 148

Rissoles . . . . . . . . . . . . . . 105

Chicken soup . . . . . . . . . 129

Scrambled egg . . . . . . . 150

Sweet potato slice . . . . 106

Roast turkey with stuffing . . . . . . . . . . 130

French toast . . . . . . . . . . . 151

Potato & corn fritters . . 107

Spanish omelette . . . . . . 152

Condiments . . . . . . . . 108

Roast chicken with stuffing . . . . . . . . . . . 131

Mayonnaise . . . . . . . . . . 109

Beef stew . . . . . . . . . . . . 132

Devilled eggs . . . . . . . . . 154

Greek salad dressing . . . 110

Chicken pie . . . . . . . . . . . 133

Drinks & Iceblocks . . . . . . . . . . 155

French dressing . . . . . . . 111

Lamb cutlets with sweet potato mash . . . 134

Gherkin relish . . . . . . . . . . 112

Lamb shanks . . . . . . . . . 135

Guacamole . . . . . . . . . . . . 113

Irish stew . . . . . . . . . . . . . 136

Main Meals . . . . . . . . . . 114

Chicken stock . . . . . . . . . 137

Crumbed chicken . . . . . . 116

Veggies & Side Dishes . . . . . . . . . 138

Fried rice . . . . . . . . . . . . . . 117 Burritos . . . . . . . . . . . . . . . 118 Meat balls . . . . . . . . . . . . . 119 Roast pork with crackling . . . . . . . . 120

Braised vegetables with dill . . . . . . . . . . . . . . 140 Green beans with tomato . . . . . . . . . . . 141 Vegetable stir fry . . . . . 142

Sweet potato mash . . . 146 Cucumber noodles . . . . 147

Polenta porridge . . . . . . 153

Fruit ice blocks . . . . . . . 156 Pine lime punch . . . . . . . 157 Lime-flavoured mineral water . . . . . . . . . 158 Fruit smoothie . . . . . . . . 159 Kefir . . . . . . . . . . . . . . . . . 160 Sports drink . . . . . . . . . . 162 Hot chocolate . . . . . . . . 163 Appendix A — Fat can’t make you fat . 164 a piece of cake



Great Health

what is healthy food?

What is healthy food?


his seems like a strange question, but simply put, the mainstream health industry hasn’t told us the truth. It isn’t really their fault because a lot of their education has been funded by drug companies and the food industry, which I will explain in more detail later. It is a sad state of affairs, but big industry is more interested in the bottom line rather than our health and well-being.

Eating healthy, highquality food is one of the easiest and most powerful ways to create health on a daily basis. Dr Christiane Northrup, Women’s Bodies, Women’s Wisdom

After hearing the truth about food, you will either reject it completely because it is so contrary to what you have been told, or you will have an “ah-ha” moment, as Oprah calls it, and suddenly realise why everything you have been doing all these years hasn’t been working. Have you ever noticed the stagnation of the majority of the faithful patrons of any gym? There is always a small percentage of people who look great, but the majority slave away week after week, with minimal or no results. Or, they have to work really hard to get small results. How frustrating. But, there is a simple explanation; they have the wrong information. The correct information is now widely accepted by alternative health practitioners, but we need to get it into the mainstream. So many people could drastically improve their health and quality of life with the right information. Eventually, it will happen, and people will look back and wonder what we were all thinking. I have noticed a change in the information being taught at some health retreats catering for the mainstream, so it is very exciting to see that happening. This book starts with the basic facts, and then includes tips about maximising health. The major change is the simplest, and will give you the biggest results. Read through the Tips for Maximising Health, but don’t be a piece of cake



overwhelmed by it; take this section one step at a time once you have made the big changes. And then to the exciting part; you will learn how to nourish your body and still indulge in the sweet pleasures of life. Without all the guilt, self loathing, and wondering how much you have just added to your hip measurements! Food is one of the wonderful pleasures of life. You can enjoy cake, cheesecake, ice cream, chocolate, chocolate mousse, pancakes, cookies, hot chips (French fries), corn chips, and much more, and nourish your body at the same time. This book will show you how, using simple, easy recipes. Great health is meant to be a piece of cake, and it is. Enjoy!

What’s the story? I have just turned 40, and when I look around at people in my age group or younger, I see signs of premature ageing everywhere, including weight-gain. We have come to accept this as a normal part of ageing, but it isn’t. In our forties (and much older), we should be youthful, vibrant, and full of energy. But, it is no surprise given the state of the commercial food industry. I often use the analogy of a car to illustrate why we are having issues with our health. What if we tried to substitute the fuel in our engine? It might run for a while, even if it didn’t run that well, but ultimately, the car would suffer and eventually die. Most people wouldn’t do that because it doesn’t make sense; we can clearly see the unfavourable outcome to our car. Human beings eating fake food is no different. I can see this clearly, but so many people really believe they can eat anything without it having a strong impact on their health and their looks.


Unfortunately, most of the “food” available isn’t real and can’t be called food. I heard journalist Michael Pollan, a Great Health

what’s the story?

food expert featured in the film Food Inc, call it “edible, food-like substances,” which is a good way to describe it. It is artificial food, made to resemble food. Real food needs to come from organisms that have lived outside (for example, vegetables, pulses, grains, fruits, meats, etc). If it wasn’t growing at one time, it was probably made in a laboratory and is a chemical. Food also needs to stay in its true form, without being stripped of all its goodness, which is what processing does. Our outside appearance is a direct reflection of our inner health. If we take care of our health, we will look and feel vibrant and energised; our skin will glow. Our inner health is reflected by our skin, hair, nails, and our weight. When we have an issue with our outer appearance, it’s our body’s message to take better care of ourselves. The best way to nurture and truly care for yourself is to choose carefully what you put in your body and on your body. I only ever feed my body food that will help it function well. People sometimes say to me, “Aren’t you ever tempted to eat something unhealthy, just occasionally?” The answer is “No, I don’t even think about it.” Why would I? I know a lot of people might find that strange, but to me it doesn’t make sense to do anything else. I want to look and feel amazing. I want to have energy. To me, it isn’t logical to do anything else. Besides, I can make a healthy version of any food anyway, as shown in these recipes, so I can enjoy my food without any of the drawbacks.

A good cook is like a sorceress who dispenses happiness. Elsa Schiapirelli

This book is about food, but if you would like an easy solution to natural skin care (that actually is natural), have a look at this website...

This is why I started to cook. I became passionate about what went into my body, and the only way to keep my food real was to make it myself. It may sound hard, but it really isn’t. Once you stock your kitchen with the right things, and make the initial investment, it is very easy. Most of the dishes in this book can be prepared in 10 to 20 minutes, which is less time than it takes to get fast food. a piece of cake



What is healthy, real food? The shocking truth There are some people who seem to be fit and healthy, but aren’t, and they show the signs of premature ageing. How many times have we heard of a young athlete dying of a heart attack? This is because we have all been fed stories by the food industry over many years. The food industry has perpetuated several myths that you might find shocking. The first is that eating saturated fat causes heart disease and makes you fat. Yes, you read that right. It isn’t true. Another is that a major part of our diet should be cereals and grains. Our bodies are designed to eat saturated fat, and we have been doing so for thousands of years. In fact, it has been proven that the strong link to heart disease is sugar; not saturated fat. The food industry has actually caused more disease by naming fat as the culprit and advocating “low-fat” boxed products that are loaded with sugar. And, fat can’t make you fat. It is physiologically impossible. Guess what farmers feed cows to fatten them up? Low-fat grain. What does make you fat? Anything that produces insulin. What produces insulin? Carbohydrates (that is, low-fat grain and sugars). We are designed to eat carbohydrates in the form of vegetables, fruits, and a small amount of grain. In today’s society, we eat too many carbohydrates, and this is what causes weight gain and obesity. Here is a simple description of how it works. We eat carbohydrates, which causes our body to produce insulin. The insulin is stored in the muscles as glycogen and used for energy. This is a very useful process


Great Health

what is healthy, real food?

and is needed for our bodies to function effectively. When we consume too many carbohydrates, the body produces too much insulin. The extra glycogen is distributed to the muscles, but they don’t have room for the excess. The body then has to decide what to do with all the extra glycogen; it has two options. It can either store the excess in the fat cells, which means we become overweight. Or, the thyroid can deal with the excess, which means we stay thin, but become fatigued. Eventually, the body will get sick of the process, and give up making insulin entirely. The result is diabetes. Eating fats also produces a hormone called Cholecystokinin (CCK), which is what makes you feel satisfied (full) when you eat. This is why you can eat an entire packet of cookies (pure carbohydrate) and still not feel satisfied. If you eat a meal with healthy fats, you will feel full, and stop eating. It is no wonder that our nations are getting fatter and fatter on low-fat diets. People overeat because they never feel satisfied, even though they feel bloated and uncomfortable. Some mainstream doctors and other health professionals are starting to advocate fat as an essential nutrient, but they are very conservative with their recommendations and encourage us to stick with nuts, avocado, olive oil, etc., for small quotas of fat. Fat is an essential nutrient and it needs to be a regular part of our diet, rather than being eaten in minimal doses only. If we sit down and really think about it, without even looking at the mountains of research available to support this theory, it does make sense that the recommendations made by mainstream health profession are false. Our ancestors could not have eaten the diet advocated in the widely-accepted food pyramid. The real foods accessible by our ancestors were meat, vegetables, eggs, butter, and unpasteurised milk products (mostly cultured). Our ancestors had access

Fats from animal and vegetable sources provide a concentrated source of energy in the diet; they also provide the building blocks for cell membranes and a variety of hormones and hormonelike substances. Fats, as part of a meal, slow down nutrient absorption so that we can go longer without feeling hungry. In addition, they act as carriers for important fatsoluble vitamins A, D, E, and K. Dietary fats are needed for the conversion of carotene to vitamin A, for mineral absorption and for a host of other processes...Most people, especially infants and growing children, benefit from more fat in the diet rather than less. But the fats we eat must be chosen with care. Avoid all newfangled hydrogenated fats and polyunsaturated oils. Instead, use traditional vegetable oils like extra-virgin olive oil. Acquaint yourself with the merits of coconut oil for baking and with animal fats for occasional frying. Eat egg yolks and other animal fats with the proteins to which they are attached. And, finally, use as much good quality butter as you like, with the happy assurance that it is a wholesome—indeed, an essential—food for you and your whole family. Sally Fallon, Nourishing Traditions a piece of cake



Food without fat is like life without love. Modern Proverb

to some fruits and a few grains, but grains weren’t the staple of their diet. Any grains or nuts they used would have been soaked and fermented. I am guessing you might still be reeling about my saying that fat can’t make you fat. It may be a little hard to swallow because the opposite is so widely publicised. I included some photos of myself in the appendix (taken at a recent photo shoot) in the hopes that it might make you a bit more comfortable with the idea. I have been eating plenty of fat for the last 10 years, and you will be able to clearly see that I don’t have a weight problem. And, just as a side note, my cholesterol is in the low range. Quotes from the experts throughout the book explain why fat doesn’t cause heart disease, or even raised cholesterol levels.

A note about children I am a Rhee Tae Kwon Do instructor, and I am amazed at the inability of this generation of children to stand still and focus. Most just can’t do it. My heart goes out to these children, because it isn’t their fault. But, what a handicap for life. Imagine continually fidgeting, unable to be still, and wanting to jump out of your skin. And, children are normally continually reprimanded for it. I worry about their future as adults. I also feel for the parents because it isn’t their fault either. We have been fed so many lies by the food industry and government. Also, one would assume you could go to the supermarket and buy “food” and that it should be okay for your family. Unfortunately, this isn’t the case, and the “food” in the supermarkets and food outlets is destroying our children’s lives. As Jamie Oliver says, “This is the first generation of children that


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a note about children

is expected to die before their parents.” Healthy children are full of energy, mentally and physically, and can focus for long periods of time. They are happy, and have good dispositions. They don’t have blue under their eyes (you will be hardpressed to find one or two children in each classroom these days without blue under their eyes). They have clear fingernails (without white marks on them). They eat well and eliminate well. People often comment about my children; they find them amazing. As I am writing this section, my daughter is playing a tune on the guitar; she only started learning guitar a month ago, and she is playing not chords, but a full tune. She is multi-talented; she sings, dances, and is one rank from being a black belt in Rhee Tae Kwon Do. She is 10, but her reading level was just tested at school, and she reads at a 14 year old level. She is as smart as a whip. When she was very little, she could sit for very long periods of time focused on something. When she was one year old, she was doing complex puzzles. She is also wellrounded and spends most of her time playing, twirling, painting, drawing, and being a child. My son is 15, and he has in-depth conversations with adults about serious topics. He is a very deep thinker, and I can tell he will do something very important in his adult life. He is highly intelligent and self-driven. I never ask him to complete his homework; he does that on his own. He is currently working on a project with a friend so that they can become financially free by the time they are 18 and do what they choose as adults, rather than working for a living. My son is also happy and spends a lot of time doing teenage things; staying at friends’ houses, playing the Magic trading card game, and other hobbies. Some people probably think they are just lucky, or have good genes; that maybe they are in the genius category. No, they aren’t. They just have the

Patricia Hardman, PhD, director of Woodland Hall Academy, a school for children with hyperactivity and learning disabilities in Maitland, Florida, says, “We can change a child’s behaviour dramatically by lowering his or her intake of sugar. If a child comes to school extremely depressed or complains that nothing is going right, or if he flies off the handle and can’t be controlled, we ask him what he’s been eating. It’s almost always the case that the night before he had ice cream or soda or some other food with a lot of sugar.” “We had one child who was tested for his I.Q. and scored 140. Three days later, he was tested and scored 100! It turned out that grandma had come for a visit and, that morning, had made the child pancakes for breakfast. Of course, they were smothered in store-bought sugary syrup. We waited another three days without sugar and tested him again. Sure enough, he scored 140. There’s no doubt about it. Sugar makes children poor learners. At Woodland Hall, sugar is eliminated from the diet of every child.” Gaynelle D’Arco, Health Freedom News a piece of cake



advantages that most children don’t have these days. They have been fed real food. Children are naturally amazing if we don’t give them a handicap. Children are also designed to be beautiful. We all are. Inadequate nutrition has caused our faces and bodies to form differently than intended. Without adequate nutrition during pregnancy, breast feeding, and childhood, children’s features form differently than they would otherwise. Faces become narrow, teeth crowd, eyes form too close together, foreheads protrude, jaws jut out, and the general balance of the face that forms the foundation for beauty isn’t there. Adelle Davis was a pioneer of this kind of thinking in the 1950s, and she documented these phenomena back then. Imagine what she would say now. There is global concern for the malnutrition being suffered in developing world because of poverty. What people don’t realise is that children are suffering from malnutrition in our “developed” countries, even though they have enough to eat. They may look well-fed, or over-fed, but they are malnourished. If you have children, please consider changing their diet. You will give them such an advantage in life. It will be a real gift for them. They will initially resist, but they will eventually get over it if there aren’t other choices. I hear a lot of parents say that their child won’t eat vegetables. They have been trained and enabled not to eat vegetables. If you take away all fake food, and keep only real, healthy food, they will eventually give up and eat it. Some parents cook multiple meals for their children, because their children refuse to eat certain things; this isn’t a good way to teach children respect for you. If I have spent time planning meals, shopping, cooking, and serving, and people I serve it to turn up their noses at it, then I am not teaching them respect for me if I don’t say something. My children rarely complain


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my journey to health

about their food because they know that complaining about it is not okay and not respectful (also because their food is normally delicious). On the rare occasion that they have complained, I just look at them, and say something like, “Are you serious?” They quickly say, “Sorry Mum.” As adults, we would never do this to others who had cooked us a meal, so we shouldn’t allow our children to do it by cooking special meals when they complain.

He that takes medicine and neglects diet wastes the skill of the physician. Chinese Proverb

If you know families with children, then this book would be a great gift. If I can change the life of even one family or child by writing this information down, then the time spent on this project has been worthwhile.

My journey to health A lot of people I know probably think that I can’t gain weight; that I am one of those people who can eat anything and still look great. I haven’t always eaten such a clean diet, and I haven’t always been the perfect weight. When I was growing up, we were very poor, and couldn’t afford the best food. In addition, I was given at least 50 doses of antibiotics during my short little life, which well and truly ruined any chance of my having a healthy gut or digestive system while I was younger. In my teenage years, I was quite slim. But, once I graduated from university, it took me quite a while to find a job, and I went from studying non-stop (I was an overachiever who insisted on getting straight As) to having nothing to do. My sister was working at Pizza Hut at the time, while she studied at university, and was overweight. She had been an anorexic teenager a piece of cake


healthy desserts

Desserts are in the first section because often they are the most challenging when we are trying to remove sugar and processed food from our diet. These dessert recipes are easy to make, and taste beautiful; you can comfortably switch to a healthy diet and still treat yourself, and your family, to sweet food. If you have children, these recipes also make it easier to change the eating habits for the whole family, because your children won’t feel like they are missing out. Imagine eating sweets that are good for you without that nagging feeling in the back of your head that you really shouldn’t. It is a real pleasure to enjoy your sweets 100%, without any guilt. Enjoy! 42

Great Health

Healthy Desserts a piece of cake



Fruit trifle

Orange cake (page 48)

Preparation time: 10 minutes

Pouring custard (page 51)

Serves: 8

600ml organic pure cream 2 large mangos, diced Punnet strawberries, sliced

1. Whip the cream, until fluffy. 2. Arrange trifle glasses on the bench and start assembling the following layers: Cake Custard Mango Strawberries Cream Cake Custard Mango Cream Garnish with strawberries


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This trifle is a beautiful, extravagant dessert that is easy to make. Make the cake and the custard ahead of time, and allow them to cool before assembling the trifle. TIP: Any fruit can be used, but this is a lovely combination.

Is time an issue? The time you take to better care for your health will save you immeasurable amounts of time later in life when others of a similar age are struggling with illness and disease, and you are living a full, vivacious life.


Apricot & coconut cookies

½ cup dried apricots, cut into small chunks 1¼ cup desiccated coconut

Preparation time: 5 minutes Baking time: 20 minutes Serves: 8

3 eggs

1. Beat eggs. 2. Add dry ingredients. 3. Roll into small balls, and place on a baking dish. 4. Press each ball with a fork (while holding the outside with your fingers to maintain its structure). Turn the fork in the opposite direction and press the ball again. 5. Bake at 120°C for approximately 20 minutes, or until golden.


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When a new child is born, most mothers immediately want to know if their baby is alright, and whether she has all ten fingers and toes. However, most mothers don’t realise that their inadequate nutrition during pregnancy can have a huge impact on the health of their baby. In addition, the food that most children consume during their childhood is so artificial and nutrient deficient, that it will almost certainly cause illness and disease. As parents, we have a wonderful opportunity to feed our babies and children real food, and give them a brilliant start to a life filled with health, energy, happiness, and vitality.


Chocolate with berries

Ingredients for dark chocolate (page 66) 1 cup goji berries or ½ cup dried cranberries

Preparation time: 30 minutes Servings: 16 Makes: 2 large blocks

1. Make the dark chocolate on page 66 up to step 5. 2. Place the bowl of chocolate on the bench after heating to 30°C or 31°C. 3. Add the berries, and stir well. 4. Use a spoon to pour into chocolate moulds (it is harder to pour with the berries).

If the dark chocolate is too bittersweet for you, or for something different, adding berries to the plain dark chocolate makes it sweeter, and gives it a great flavour. It is a beautiful chocolate that children love (the dark chocolate may be a bit strong for children).

5. Leave until it hardens, remove from the mould, and transfer to an air tight container.

[Raw cocoa] is jam packed with antioxidants, magnesium, and bliss nutrients that can help keep you energized, healthy and happy. This cacao is made by cold pressing the raw cacao nibs to preserve the full vitality of the raw cacao. [Raw cocoa] contains up to 4 times the amount of antioxidants of traditional cocoa powder.


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Chocolate drops

Ingredients for dark chocolate (page 66) 1. Make the chocolate according to the recipe on page 66, up to step 6. 2. Wait until the chocolate has cooled and is thicker (around 25°C), scoop a tiny bit of the mixture on the end of the knife, and dab on to wax paper until it forms a drop. 3. Leave the drops on the wax paper to harden, and place into an airtight container.

Preparation time: 30 minutes

These are easy to make on a warm day, but harder on a cooler day because the chocolate hardens too quickly. If you would like to try making them on a cool day, try putting a bowl of warm water under the chocolate to keep the mixture around 25°C. For an easier version of chocolate chips, make the chocolate recipe and then chop on a chopping board.

If we eat too many carbohydrates or not enough protein, our body becomes imbalanced. Sugar cravings are a symptom, just like a headache, and are a sign of imbalance in your sugar metabolism. They’re a sign of a breakdown in communication between the systems responsible for maintaining the equilibrium of your sugar metabolism. Almost every person who enters my office is struggling with some aspect of insulin sensitivity and sugar imbalance. That means one or all of the three organs that are partners in the process—the liver, pancreas, and adrenal glands—are very likely in crisis. Dr Darren Weissman, The Power of Infinite Love and Gratitude a piece of cake



Fun chocolate for kids

Ingredients for chocolate with berries (page 68)

Preparation time: 30 minutes Servings: 16

1. Make the chocolate according to the chocolate with berries recipe on page 68 (the dark chocolate will probably be too strong for children). 2. Pour into fun moulds. The moulds used for the picture are real freddo frog moulds from the Adelaide Chocolate factory, which means they look exactly like the freddo frogs in the store (without the foil wrap), so they are a great hit with the kids. These moulds and many others are all available from

Sugar may be worse for kids than it is for adults because kids react so strongly and with much wilder swings of body chemistry. Some of their body systems are not fully developed. The immune system is still developing the acquired immunity to fight off infections, and the digestive system must learn to handle the variety of foods in our diet. A child’s body is learning and working continually, and sugar just causes it to work harder. These body chemistry changes not only cause physical ailments, such as allergies and asthma, but have also in many studies put children on a roller coaster of emotional effects that included hyperactivity, aggressiveness, sadness, low self-esteem, mania, sleepiness, and many more. Nancy Appleton, PhD, Suicide by Sugar


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Ice cream The following ice cream recipes are very easy to make; they don’t require an ice cream maker, and they only take approximately 10 minutes to prepare. If you put the container of frozen ice cream in the fridge ½ hour before serving, it is easier to scoop. You can also put the ice cream into individual containers, which means you can pull a single-serving out of the freezer.


n the old days when ice cream was made of whole eggs, cream and sugar and laboriously cranked out in the old home freezer, a serving of ice cream was only an occasional family treat that didn’t do much harm. Today in this mass producing, synthetic age, it is another matter entirely. Today you may be treating your family to poison! Ice cream manufacturers are not required by law to list the additives used in the manufacturing of their product. Consequently, today most ice creams are synthetic from start to finish.


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Analysis has shown the following: DIETHYLGLYCOL: A cheap chemical used as an emulsifier instead of eggs is the same chemical used in antifreeze and paint removers. PIPERNAL: Used in place of vanilla. This chemical is used to kill lice. ALDEHYDE C-17: Used to flavour cherry ice cream. It is an inflammable liquid also used in aniline dyes, plastic, and rubber. ETHYL ACETATE: Used to give ice cream a pineapple flavour—and as a cleaner for leather and textiles; its vapours have been known to cause chronic lung, liver,

and heart damage. BUTYRALDEHYDE: Used in nut flavoured ice cream. It is one of the ingredients of rubber cement. AMYLACETATE: Used for its banana flavour. It is also used as an oil paint solvent. BENZYL ACETATE: Used for its strawberry flavour. It is a nitrate solvent. The next time you are tempted by a luscious looking banana split sundae made with commercial ice cream, think of it as a mixture of antifreeze, oil paint, nitrate solvent, and lice killer, and you won’t find it so appetizing. —PPNF Health Journal


Chocolate ice cream

600 ml organic pure cream

Preparation time: 10 minutes

2 tbsp quality cocoa

Serves: 8

8 egg yolks 2½ tbsp raw honey Vanilla bean

1. Pour cream into a large mixing bowl and add the cocoa. 2. Whip cream with an electric beater until almost completely whipped (not yet forming stiff peaks, but almost to that point). The cocoa will slowly dissolve while whipping. 3. Add yolks, one at a time, while continually whipping. Whip until fluffy. 4. Add seeds from the vanilla bean. 5. Add honey slowly while whipping. 6. Pour into an airtight container and freeze.


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The much-maligned saturated fats—which Americans are trying to avoid—are not the cause of modern diseases. If they were, and if the saturated fat or cholesterol myth were true, none of us would be alive today because saturated fat was the primary energy source for most of our ancestors. Studies of North American Indians, Eskimos, and other tribes suggest that as much as 80% of their daily caloric intake was from fat, most of which was saturated animal fat. Paul Chek, How to Eat, Move, and Be Healthy!


Strawberry ice cream

600 ml organic pure cream

Preparation time: 10 minutes

8 egg yolks Serves: 8 Vanilla bean 450 g ripe strawberries 1½ tbsp raw honey 1. PurÊe the strawberries and honey in a food processor, and set aside. 2. Whip cream with an electric beater until almost completely whipped (not yet forming stiff peaks, but almost to that point).

Tip: Strawberry ice cream is more firm than the other flavours (because of the strawberries), so it is hard to scoop once fully set. It is easiest to pour the mixture into small, single-serve, containers, or use in an ice cream cake.

5. Slowly add the strawberry mixture, and whip until as fluffy as possible. The strawberries weigh the mixture down, so it may not be as fluffy as the vanilla or chocolate ice cream (depending on the brand of cream).

Raw honey is loaded with amylases, enzymes that digest carbohydrates, as well as all the nutrients found in plant pollens. This makes it an ideal sweetener for porridge and toast, as the amylases in raw honey help digest grains. Glucose tolerance tests indicate that, for most people, honey does not upset blood sugar levels as severely as does refined sugar.

6. Pour into an airtight container and freeze.

Sally Fallon, Nourishing Traditions

3. Add yolks, one at a time, while continually whipping. Whip until fluffy. 4. Add seeds from the vanilla bean. a piece of cake


snacks & lunch ideas

Snacks and lunches provide the biggest temptation to revert to convenience food. However, it is quite easy to take a little more time in the morning to prepare something nutritious. When I am at home on my own, I often make a quick stir fry (page 142), and add egg or leftover meat. It only takes a few minutes, and tastes much better than what you could buy at a food stall. If you have children, and they are attending a party or other social event where commercial food will be served, it is also easy to make an alternative at home, like homemade chips. 86

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Snacks & Lunch Ideas a piece of cake



Sweet potato crisps

2 large sweet potatoes

Preparation time: 10 minutes

Coconut oil (enough to cover 2 cm ofa small saucepan)

Serves: 4

Paprika Salt

1. With a quality vegetable peeler, peel the sweet potato, and continue to peel the sweet potato lengthways until the entire sweet potato is in long, thin strips. 2. Heat the oil in a small saucepan, until it reaches 160째C. 3. Cook the sweet potato in small batches, stirring occasionally to avoid the chips sticking together. 4. Remove the crisps once they are very slightly brown. 5. Place the crisps on a paper towel and sprinkle with paprika and salt.

The body can only store about 2,000 calories of glucose in total, and once this limit is reached, there is only one thing to do with it: convert it to fat, then store it in adipose (fatty) tissue. And what sort of fat does the liver choose to make in this situation? Super-healthy unsaturated fats? Ah, that would be a no. When the liver makes fats, it makes saturated fats and saturated fats alone. My God, do our own livers not know how unhealthy this is? Killed by our own treacherous physiology...Or perhaps the liver knows that saturated fats are not actually unhealthy at all. Dr Malcolm Kendrick, The Great Cholesterol Con a piece of cake


INTRODUCTION a piece of cake

99 a piece of cake


Condiments I have never been able to find a healthy bottled mayonnaise. Most are full of canola oil and additives. But, mayonnaise is very simple to make (and your friends will be impressed that you can make it). Similarly, other condiments are equally troubling. Most bottled salad dressings, relishes, or other condiments are full of sugar, unhealthy vegetable oils, and additives, even in the organic grocery store. Quality dressings and other condiments are very easy to make at home. 108

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main meals

Protein is a must for cell regeneration. Our bodies are unable to store protein, so it must be a regular part of the diet. If we don’t eat enough protein on a daily basis, the body leeches protein from within itself, which causes muscle loss. To keep yourself young and vibrant, ensure you eat a good first-class protein 3 times a day (eggs, meat, or poultry). Fish is also a first-class protein, but because of heavy metals and other contaminants, it is better kept for special occasions. 114

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Main Meals a piece of cake

115 a piece of cake

123 a piece of cake


veggies & side dishes

Plant-based foods are the most important part of our diet. I serve just about everything with fresh vegetables or salads. I never serve flavourless steamed vegetables; they are always braised with melted butter or served with tamari (a beautiful traditional soy sauce) or fresh herbs. Try and purchase different types of vegetables; choose different colours and varieties. For example, try spinach, kale, broccoli, Brussels sprouts, cabbage, snow peas, zucchini, asparagus, squash, green beans, red capsicum, sweet potato, carrot, pumpkin, swedes (rutabaga), cauliflower, eggplant, beetroot, etc. If you see something new that you haven’t seen before, try it. Variety in vegetables provides a large array of different antioxidants, vitamins, minerals, and other nutrients. 138

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Veggies & Side Dishes a piece of cake


healthy breakfast ideas

Early morning is the most important time to eat a large serving of protein with plenty of fat. My favourite food for breakfast is eggs. Eggs are natures perfect food; easy to prepare, a first-class protein, and delicious. I normally have three fried eggs every morning, sometimes with vegetables on the side. But, if you would like more variety, there are many interesting things you can do with eggs. A good breakfast makes a huge difference to your day, and will help you avoid those blood sugar lows that tempt you to reach for a sugary, mid-morning snack. For a wonderful side dish in the morning, I love to sautĂŠ mushrooms and spinach in butter, and then drizzle with tamari. 148

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Healthy Breakfast Ideas a piece of cake


Drinks & Iceblocks

It is difficult to think of a popular beverage that is healthy—tea, coffee, soft drinks, alcoholic beverages, and even fruit juice—all should be avoided because they contain caffeine, concentrated sugars or large amounts of alcohol.

We offer the theory that the craving for both alcohol and soft drinks stems from an ancient collective memory of the kind of lacto-fermented beverages still found in traditional societies. These beverages give a lift to the tired body by supplying mineral ions depleted through perspiration and contribute to easy and thorough assimilation of food by supplying lactobacilli, lactic-acid, and enzymes. —Sally Fallon, Nourishing Traditions a piece of cake



Appendix A — Fat can’t make you fat As I mentioned in the introduction, fat can’t make you fat. But, I know you still might have reservations. Many of you have worked hard for years to avoid fat, hoping to avoid weight gain. And, the false message that fat does make you fat is so prevalent in today’s society, that you may still be a little dubious. To try and dispel that myth somewhat more, I included some photos of myself done at a recent photo shoot. The images have been processed to adjust lighting etc., but my body has not been photo edited. If you look closely, I am sure you will see some slight imperfections that you wouldn’t see in a magazine. In case you are thinking that I am lean just because I spend hours in the gym, I was injured when I shot the picture on the book cover, and wasn’t able to exercise for months. My weight stays the same when I am unable to exercise.

Copyright © 2009 James Pitman Thank you to James for these photos; he is an absolutely wonderful photographer, and a joy to work with.


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Recommended Reading

Helpful websites is a non-profit organisation that educates about Dr. Weston Price’s research, which demonstrated that humans achieve perfect health only when they consume nutrient-dense whole foods and the vital fat-soluble activators found exclusively in animal fats. is run by Julie Phillips. Her quest for the wisdom of ‘food as medicine’ started in the late 80’s. With an open mind for uncovering the truth, her journey passionately continues. Julie offers private consultations in Shiatsu Massage, Oriental Medicine and Food as Medicine. She also runs Wise Food seminars and gives lectures at the College of Oriental Medicine. Phone consultations are available interstate and internationally. Her speciality is paediatrics. Health Freedom News is available from It is a magazine that features articles about the latest methods of alternative healing, threats to health, vaccinations, fluoridation, mercury fillings, aspartame, environmental toxins, violations of freedom by FDA raids on doctors, nutrition centres and makers of nutrition, health products, and more. provides articles about the most up to date natural health information. It also exposes corporate, government, and mass media hype that causes ill-health.

Health and nutrition books Food Enzymes for Health and Longevity, by Edward Howell. How to Eat, Move, and Be Healthy! by Paul Chek. The Body Knows...How to Stay Young, by Caroline Sutherland. a piece of cake



The Great Cholesterol Con: The Truth about What Really Causes Heart Disease and How to Avoid It, by Malcolm Kendrick. The Cholesterol Myths: Exposing the Fallacy that Saturated Fat and Cholesterol Cause Heart Disease, by Uffe Ravnskov. Naturally Better: Dramatically Improve Your Child’s Life Naturally, by Kristen Morrison. It explains natural options for easing allergies, improving behaviour, boosting the immune system, and more. This book was written by a mother who was able to achieve extraordinary health for her own son born with Down Syndrome, with no sign of immune system weakness or ‘mental deficiency’. Nourishing Traditions, by Sally Fallon and Mary G. Enig. Suicide by Sugar: A Startling Look at Our #1 National Addiction, by Nancy Appleton and G. N. Jacobs. Sugar Blues, by William Dufty Woman to Woman: Managing Your Hormones Safely and Naturally, by Kim Balson. It is an easy-to-read handbook about managing menopause, PMS, mood swings, weight gain, memory loss, period problems and teenage hormonal issues. Women’s Bodies, Women’s Wisdom, by Dr Christiane Northrup. Gentle Birth, Gentle Mothering: A Doctor’s Guide to Natural Childbirth and Gentle Early Parenting Choices, by Dr Sarah Buckley.

Motivational books Awakening to the Secret Code of Your Mind, by Darren R. Weissman. Change Your Thoughts—Change Your Life: Living the Wisdom of the Tao, by Wayne Dyer. The Power of Infinite Love and Gratitude: An Evolutionary Journey to Awakening Your Spirit, by Darren R. Weissman. Power, Freedom and Grace, by Deepak Chopra. You Can Heal Your Life, by Louise L. Hay. It helps Readers heal the emotional causes of health issues.


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Women, Food and God, by Geneen Roth. It helps readers address issues with emotional eating habits.

Acknowledgements The author thankfully acknowledges permission to print excerpts from the following books: Awakening to the Secret Code of Your Mind, by Darren R. Weissman. Copyright © 2010. Reprinted by permission of Hay House. Change Your Thoughts—Change Your Life: Living the Wisdom of the Tao, by Wayne Dyer. Copyright © 2007. Reprinted by permission of Hay House. Food Enzymes for Health and Longevity, by Edward Howell. Copyright ©1994. Reprinted with permission from by Edward Howell, MD, Lotus Press, PO Box 325, Twin Lakes, WI 53181. All Rights Reserved. How to Eat, Move, and Be Healthy! by Paul Chek. Copyright © 2004. Reprinted by permission of the C.H.E.K. Institute. Know Your Fats, by Mary Enig. Copyright © 2001. Reprinted by permission of Sally Fallon, Weston A. Price Foundation. Power, Freedom and Grace by Deepak Chopra. Copyright © 2006. Reprinted by permission of Amber-Allen Publishing, P. O. Box 6657, San Rafael, California. All rights reserved. The Body Knows How to Stay Young by Caroline Sutherland. Copyright © 2008. Reprinted by permission of Hay House. The Cholesterol Myths: Exposing the Fallacy that Saturated Fat and Cholesterol Cause Heart Disease, by Uffe Ravnskov. Copyright © 2002. Reprinted by permission of Uffe Ravnskov, New Trends Publishing. The Great Cholesterol Con: The Truth about What Really Causes Heart Disease and How to Avoid It, by Malcolm Kendrick. Copyright © 2007. Reprinted by permission of John Blake Publishing. The Power of Infinite Love & Gratitude, by Darren R. Weissman. Copyright © 2005. Reprinted by permission of Hay House. a piece of cake



The use of Gelatin in Nutrition and Medicine, by Nathan Ralph Gotthoffer. Copyright © 1945. Reprinted by permission of Grayslake Gelatin Company. Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats, by Sally Fallon and Mary Enig. Copyright © 2001. Reprinted by permission of Sally Fallon, Weston A. Price Foundation, New Trends Publishing. Sugar Blues, by William Dufty. Copyright © 1993. Reprinted by permission of Grand Central Publishing. Suicide by Sugar: A Startling Look at Our #1 National Addiction, by Nancy Appleton and G. N. Jacobs. Copyright © 2009. Adapted by permission of Square One Publishers. Trusting Ourselves: the Sourcebook of Psychology for Women, by Karen Johnson. Copyright © 1991. Reprinted by permission of Grove/Atlantic. Women’s Bodies, Women’s Wisdom, by Christiane Northrup. Copyright © 1998. Reprinted by permission of Piatkus Books. You Can Heal Your Life, by Louise Hay. Copyright © 2004. Reprinted by permission of Hay House.

The author thankfully acknowledges permission to print excerpts from the following articles: Health Freedom News. Reprinted by permission of the National Health Federation. Price-Pottenger Nutrition Foundation Health Journal. Reprinted by permission of the Price-Pottenger Nutrition Foundation Journal of Health and Healing, Reprinted by permission of Living Earth Pty Ltd (trading as Loving Earth). Reprinted by permission of Sally Fallon, Weston A.. Price Foundation.

References Abrams, H. Leon Jr. (1980). “Vegetarianism: An anthropological/nutritional evaluation”, in Journal of Applied Nutrition 32: 53-87., last accessed October 2010.


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Abrams, H. Leon Jr. (1987). “The preference for animal protein and fat: A crosscultural survey.” A paper originally presented at the 94th Symposium of the Wenner-Gren Foundation for Anthropological Research, Cedar Key, Florida, October 23-30, 1983. In Food and Evolution: Toward a Theory of Human Food Habits, ed. Marvin Harris and Eric B. Ross. Philadelphia: Temple University Press, pp. 207-223. Appleton, Nancy and Jacobs, G. N. (2009). Suicide by Sugar: A Startling Look at Our #1 National Addiction. Garden City Park, New York: Square One Publishers. Berry, William (1974). “Agriculture for a Small Planet”, a symposium presented in Spokane, Washington, July 1, 1974. In The Unsettling of America: Culture & Agriculture (1996). Berkeley: University of California Press. Bieler, Henry G. (1966). Food Is Your Best Medicine: New York: Random House. Reprint, Ballantine Books (1982), pp. 99, 206. Cather, Willa (1928). “Neighbour Rosicky”, first published in Obscure Destinies (1932). Reprinted in Five Stories (1956), New York: Vintage Books and in Sharon O’Brien, ed., Stories, Poems and Other Writings by Willa Cather (1984) Library of America, Viking Press, pp. 587-618. html, last accessed August 2010. Cohen, Robert (2001). Calcium in Bone Disease., last accessed June 2010. Chek, Paul (2004). How to Eat, Move, and Be Healthy! San Diego, California: C.H.E.K. Institute. Chopra, Deepak (2006). Power, Freedom and Grace: Living from the Source of Lasting Happiness. San Rafael, California: Amber-Allen Publishing. Davis, Eric (2003). Back to Cooking Basics. Margate Beach, Queensland (Australia): Eric Davis Dental Practice. Douglass, William Campbell II (1984). The Milk Book: How Science Is Destroying Nature’s Nearly Perfect Food. Reprinted as The Milk Book or The Milk of Human Kindness Is Not Pasteurised: How Science is Destroying Nature’s Nearly Perfect Food (1995, 2003), World Trade Center, Panama City, Republic of Panama: Rhino Publishing SA, pp. 175, 211, 216. Douglass, William Campbell II (2003). Eat Your Cholesterol: How to Live off the Fat of the Land and Feel Great. World Trade Center, Panama City, Republic of Panama: Rhino Publishing SA. a piece of cake



Dufty, William (1993). Sugar Blues, rev. 2nd ed. New York: Grand Central Publishing. Dyer, Wayne (2007). Change Your Thoughts—Change Your Life: Living the Wisdom of the Tao. Carlsbad, California: Hay House. Enig, Mary G. (2006). The Latest Studies on Coconut Oil., last accessed August 2010. Enig, Mary G. (2009). Know Your Fats., last accessed October 2010. Enig, Mary G. and Fallon, Sally A. (1999). “Modern-day diets high in hydrogenated vegetable oils instead of traditional animal fats are implicated in causing a significant increase in heart disease and cancer”, in Nexus Magazine 6(2). Extract:, last accessed June 2010. Fallon, Sally (1995). “Vitamin A Vagary”, in PPNF Health Journal, Price-Pottenger Nutrition Foundation, 19(2): 1-3. Revised as “Vitamin A Saga”., last accessed June 2010. Fallon, Sally and Enig, Mary G. (1999, 2001). Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats, Rev. 2nd ed. Washington DC: New Trends Publishing. Fallon, Sally and Enig, Mary G. (2003). Diet and Disease: Not What You Think., last accessed August 2010. Gotthoffer, Nathan Ralph (1945). Gelatin in Nutrition and Medicine. Grayslake, Illinois: Grayslake Gelatin Company. Copy held by the Library of Congress. Email: Gurr, Michael (1996). “A Fresh Look at Dietary Recommendations”, in Inform 7(4): pp 432-435. Gurr, Michael, Harwood, John L., and Frayn, Kieth N. (2002). Lipid Biochemistry: An Introduction, 5th ed. New York: Wiley-Blackwell. Hay, Louise (2004). You Can Heal Your Life. Carlsbad, California: Hay House. Howell, Edward (1985). Enzyme Nutrition: The Food Enzyme Concept. New York: Avery (Penguin Putnam Publishers), pp. 42, 43. Howell, Edward (1994). Food Enzymes for Health and Longevity, 2nd ed. Twin Lakes, Wisconsin: Lotus Press, p. 123.


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Hutchinson, Woods (1911). A Handbook of Health. New York: Houghton Mifflin Company. Joel, Alan (2010). How Much Water Should You Really Drink? ezinearticles. com/?How-Much-Water-Should-You-Really-Drink?&id=1837549, last accessed August 2010. Johnson, Karen, and Ferguson, Tom (1990). Trusting Ourselves: The Sourcebook of Psychology for Women. New York: Atlantic Monthly Press. Kendrick, Malcolm (2007). The Great Cholesterol Con: The Truth about What Really Causes Heart Disease and How to Avoid It. London: John Blake Publishing. Lee, William H (1982). The Friendly Bacteria. New Canaan, Connecticut: Keats Publishing. Reprinted as William C. Y. Lee, The Friendly Bacteria (1999). New York: McGraw-Hill, 1999, p. 28. MacBean, Valerie (2001). Coconut Cookery. Mumbai, India: Frog Books, p. 13. Mercola, Joseph (2008). “My One-Hour Vitamin D Lecture to Clear up All Your Confusion on This Vital Nutrient”. archive/2008/12/16/my-one-hour-vitamin-d-lecture-to-clear-up-all-your-confusionon-this-vital-nutrient.aspx, last accessed September 2010. Mercola, Joseph (2010). “Shocking! This ‘Tequila’ Sweetener Is Far Worse Than High Fructose Corn Syrup”. beware-of-the-agave-nectar-health-food.aspx, last accessed September 2010. Mudd, Chris (1988). Cholesterol and Your Health: The Great American Rip Off, Part I. Oklahoma City, Oklahoma: American Lite Co. Newbold, H. L. (1991). Dr. Newbold’s Type A / Type B Weight Loss Book. New Canaan, Connecticut: Keats Publishing. Nienheiser, Jil, ed. (1999). Myths and Truths about Nutrition. Weston Price Foundation., last accessed August 2010. Northrup, Christiane (1998). Women’s Bodies, Women’s Wisdom, rev. 2nd ed. London: Piatkus Books. Page, Melvin E., and Abrams, H. Leon (1974). Health versus Disease, revised as Page, Melvin E. and Abrams, H Leon, Jr., Your Body Is Your Best Doctor (1991), New Canaan, Connecticut: Keats Publishing. Revised as Your Body is Your Best Doctor (2001), Bloomington, Indiana: iUniverse. a piece of cake



Passwater, Richard A. (1978). Cancer and Its Nutritional Therapies. New Canaan, Connecticut: Keats Publishing, pp. 2-114. Patil, Kiren (2010). Health Benefits of Coconut Oil. organic-coconut-oil/health-benefits-of-coconut-oil.html, last accessed June 2010. Perricone, Nicholas (2004). The Perricone Promise: Look Younger, Live Longer in Three Easy Steps. New York: Warner Books. Perricone, Nicholas (2006). Dr Perricone’s 7 Secrets to Beauty, Health, and Longevity: The Miracle of Cellular Rejuvenation. New York: Ballantine Books. Ravnskov, Uffe (2002). The Cholesterol Myths: Exposing the Fallacy that Saturated Fat and Cholesterol Cause Heart Disease. Washington, D. C. and Winona Lake, Indiana: New Trends Publishing. Roth, Geneen (2010). Women, Food and God: An Unexpected Path to Almost Everything. New York: Simon & Schuster. Schultze, Kymythy R. (1999). Natural Nutrition for Dogs and Cats. Carlsbad, California: Hay House. Stefansson, Vilhjalmur (1957). Not by Bread Alone, revised as The Fat of the Land (1960). New York: MacMillan, p. 112., last accessed July 2010. Sutherland, Caroline (2008). The Body Knows How to Stay Young. Carlsbad, California: Hay House. Valentine, Tom, Spounias, James D, Valentine, Carole (1995). In Search for Health: A Classic Anthology. Naples, Florida: Valentine Communications Corporation. Valtin, Heinz (2002). “Drink at least eight glasses of water a day. Really? Is there scientific evidence for “8 × 8”?” Review. American Journal of Physiology —Regulatory, Integrative and Comparative Physiology 238(5): R993-R1004, last accessed September 2010. Weissman, Darren R. (2010). Awakening to the Secret Code of Your Mind, rev. 2nd ed. Carlsbad, California: Hay House. Weissman, Darren R. (2009). The Power of Infinite Love and Gratitude, rev. 5th ed. Carlsbad, California: Hay House.


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conversion guide

Conversion Guide Specific numbers for chocolate and custard recipes: Celsius 25 27 28 30 31 50 60 70 78 80

Fahrenheit 80 80 82 86 88 122 140 158 172 176

Standard numbers for baking: Celsius 100 120 130 140 150 160 180 190 200

Fahrenheit 210 250 270 285 300 325 350 375 400

Dry measures: Grams (g) 15 30 60 90 125 155 185 220

Ounces (oz) ½ 1 2 3 4 5 6 7 a piece of cake



Subject Index additives agave syrup ageing causes preventing and reversing aluminium animal cruelty anscestoral diet anxiety cures for apple-cider vinegar apples arrowroot asthma causes of babies nutrition bacon baking powder beverages healthy blue marks under eyes bone broth breakfast breathing diaphramatic mouth over-breathing broth buckwheat Buddha butter calcium loss of Candida carbohydrates too many change of diet


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13, 108-109 15 56, 69, 89 51, 152 39 11, 18 5-6 26 16 56 133 26 62 101 13 154 7 23 17, 148 26-27 26 26-27 26-27 23, 137 60 11, 107 14, 143, 146 23, 70, 137 10, 12 24, 102 4-5 69 30

chemicals in food chewing children developing brains eating vegetables malnutrition nutrition sugar Cholecystokinn cholesterol 132, 136, 144, 151 cocoa raw coconut coconut oil colonic irrigation concious eating condiments additives constipation cream crooked teeth causes of cultured food dairy raw desserts diabetes diets digestion digestive disorders causes of drinking with meals drinks sport eating emotional

12, 13, 16, 163 16 6-8 23 8 8 64 7, 70 5 6, 94, 98, 105, 129, 

68 72 2, 5, 12, 15, 18, 24, 72 25 15 108 109 24-25 14, 81, 146 26 16 12, 14 15 42 5, 19, 72, 137 92 17 24 16 154 162 31


eggs 14, 148 brain food 150 cholesterol 151 elimination 24-25 squatting 25 emotional eating 31 emotions connection with physical symptoms 25 fat 5, 6, 18, 104-105, 152, 164 animal 134-135 consumption worldwide 120, 144 heating 39, 89 saturated 4, 82, 88, 91, 136, 143-144 fatigue cause of 5, 10, 102 fish oil 23 oxidization 23 fluoride 15, 22 food industry 4, 27-29 food organic 128 food processor 41 food pyramid 5 free radicals 39, 89 free-trade 31 French saturated fat 144 fructose 12-13,19-21, 58 fruit 20 fruit juice 21 fruit smooties health of 159 gelatine 55, 78 glycemic index reducing impact of high GI food 65 glycogen 5 grains 4-6, 12, 14 preparing 14

healthy children healthy skin heart disease 105, 120, 132, 136, 144 honey immitation meat insulin juice kefir lemon lime low-fat diets magnesium meat commercial media nutrition meditation melatonin microwave milk cows’ goats’ raw myths fat and cholesterol nutrition media oil heating smoking point olive leaf extract organic overeating cause of packaged food pantry stocking

6-9 3, 104 4, 6, 29, 94, 
 13, 15, 83 13 5 13, 21, 159 16-17, 160 16, 158 158 4-5, 10, 12, 146, 152 25 14 11-12 112 26 25 38 81, 163 14 14 15 4, 164 82, 132 112 15 39, 89 39, 89 24 128 5 12-13 31 a piece of cake



pets food 11 nutrition 11 polycarbonate drink bottles 22 processed food 4, 12, 27-29 protein 18, 106 too little 69, 121, 124 pulses 14 qi gong 26 raw cocoa 68 raw honey 15, 83 raw milk 15 real food 6, 27 salad dressing healthy 108 salt 13, 15, 23 saturated fat 4, 82, 88, 91, 136, 143-144 scales 41 serotonin 25 skin healthy 3 keeping radiant 104 smoking point for oil 39, 89 snacks 86 soda 13 soft drink 13 soy 13 sport drinks 162 stevia 15, 61 stock 23, 137 sugar 7, 10, 12, 50, 69-70, 84, 156-157 sunshine 25-26

sweeteners alternative sweets healthy thermometer kitchen thrush thyroid toxins tumeric unhomogenised milk utensils vegetable oil vegetables benefits cooking cruciferous variety vegetarianism vitamin D water 8 by 8 theory filter filtered tap water bottles water filters weight-gain weight-loss wheat

15 19, 42, 50 21 41 24, 102 5 16 126 14 40 12, 15, 39, 109-111 138 18-19, 140-141 40 140 147 11-12 25 15, 22 22 25 22 22 22 15, 25 2-3, 5, 9-10, 19, 27, 92 1, 10, 92, 164 10, 14


24, 102

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Great Health is a Piece of Cake - A look inside