chapter 1 – the ins & outs of fatty liver disease as per · web viewhydrogenated...

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The Fatty Liver Solution - Version 1.3Copyright © 2010 Empowered Health Solutions Pty. Ltd.

The Mandatory ‘Legal Stuff’ - DisclaimerThis guide is copyrighted with all rights reserved. The author does not assume any liability for the misuse of information contained herein. The content in this guide is provided for educational and informational purposes only, and is not intended, nor should it be, a substitute for professional medical advice, diagnosis, or treatment. The author is not a medical doctor, nor does he claim to be. Never disregard professional medical advice or delay in seeking it because of something you have read. Always consult your medical doctor or your primary health care provider about the applicability of any opinions or recommendations with respect to your own symptoms or medical conditions. Empowered Health Solutions Pty. Ltd., the website and author, shall have neither liability nor responsibility to any person or entity with respect to any loss, damage, or injury caused or alleged to be caused directly or indirectly by the information contained in this guide.

While every attempt has been made to provide information that is both accurate and proven effective, the author and, by extension, this guide, make no guarantees that the remedies presented herein will help everyone in every situation. As the symptoms and conditions for each person are unique to individual histories, physical conditioning, body type, and the specifics of the actual liver disease presentation, successes will vary. If you are taking any medications, you should consult with your physician, health care professional or health care provider before making any changes in your health maintenance program or profile.

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Cure sometimes, treat often, prevent always.

(Anonymous)Page | 2



ContentsContents................................................................................................................................................3

Introduction – Welcome!......................................................................................................................6

Chapter 1 – The Ins & Outs of Fatty Liver Disease.................................................................................7

What Does The Liver Do?..................................................................................................................8

What Causes Fatty Liver Disease?....................................................................................................10

Signs and Symptoms of Fatty Liver Disease.....................................................................................10

Who Does Fatty Liver Disease Affect?.............................................................................................11

How Do You Know If You Have Fatty Liver Disease?........................................................................12

Complications of Fatty Liver Disease...............................................................................................13

Interesting Facts on Fatty Liver Disease...........................................................................................13

Chapter 2 – Western Treatment Model..............................................................................................14

Chapter 3 – The Natural Way..............................................................................................................17

Chapter 4 – The Liver Repair Tools......................................................................................................26

Chapter 5 – The Treatment Plan..........................................................................................................46

Fatty Liver Disease Treatment Plan.................................................................................................47

Phase 1 – The Essentials..................................................................................................................47

Treating You and Your Symptoms....................................................................................................48

1. Do you suffer from liver pain? If so, treat accordingly.........................................................50

Phase 2 – Individualised Treatment Plan.........................................................................................52

1. Does your liver need extra anti-inflammatory support? Do you suffer from NASH, Fibrosis, or Alcohol induced fatty liver disease? If so, treat accordingly....................................................52

2. Do you want to enhance weight loss? If so, treat accordingly.............................................53

3. Are you weak or fatigued? If so, treat accordingly...............................................................53

4. Do you have bouts of nausea and/or vomiting? If so, treat accordingly..............................54

5. Do you have loss of appetite? If so, treat accordingly.........................................................54

6. Do you suffer from liver pain? If so, treat accordingly.........................................................55

7. Do you have abdominal pain? If so, treat accordingly.........................................................56

8. Are you suffering from Jaundice? If so, treat accordingly....................................................56

9. Do you suffer from haemorrhoids? If so, treat accordingly.................................................57

10. Do you suffer from uncontrollable itching? If so, treat accordingly.................................57

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11. Are you suffering from unintentional weight loss? If so, treat accordingly......................58

12. Are you suffering from ascites (fluid in abdomen)? If so, treat accordingly.....................58

Chapter 6 – The Foundations...............................................................................................................59

Chapter 7 – The Diet............................................................................................................................60

Protein Explained.............................................................................................................................69

Vegetables Explained.......................................................................................................................70

Fruit Explained.................................................................................................................................70

Carbohydrates Explained.................................................................................................................71

Plant Oils/Fats Explained (a.k.a. essential fatty acids, essential oils)...............................................71

Water Explained..............................................................................................................................72

Others..............................................................................................................................................73

Fibre Explained................................................................................................................................73

Oxygen Explained............................................................................................................................73

Diet Guidelines & Suggestions.........................................................................................................74

Recipes............................................................................................................................................75

1. Buckwheat Crepes with Alkaline Syrup Breakfast................................................................75

2. Butternut Pumpkin Soup......................................................................................................75

3. Chargrilled Calamari.............................................................................................................76

4. Red Cabbage, Carrot and Sesame Salad...............................................................................76

5. Asparagus Crepes with Hollandaise Sauce...........................................................................77

More Recipes...................................................................................................................................78

Other Dietary Tips and Suggestions.................................................................................................83

Chapter 8 – Juicing..............................................................................................................................88

Chapter 9 – The Secret Goji Protein Shake..........................................................................................92

Chapter 10 – Other Home Remedies...................................................................................................94

Chapter 11 – Lifestyle..........................................................................................................................95

Chapter 12 – Good Vibrations.............................................................................................................96

Exercise – The Guiding Principles....................................................................................................98

Guiding Principle 1...........................................................................................................................98

Guiding Principle 2...........................................................................................................................99

Guiding Principle 3.........................................................................................................................100


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Chapter 13 – Relaxation....................................................................................................................104

8 ‘Easy As Pie’ Relaxation Techniques...........................................................................................104

Meditation Exercises.........................................................................................................................106

FAQs – Frequently Asked Questions..................................................................................................110

Resources..........................................................................................................................................113

Supplements – To get you started straightaway!..........................................................................113

Other Useful Sites..........................................................................................................................117

Online Information, Organisations & Foundations........................................................................117

Liver Questionnaire...........................................................................................................................118

Have You Enjoyed ‘The Fatty Liver Solution’ Experience?.............................................................119

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Introduction – Welcome!Congratulations! I commend you on taking action in joining many others and me on this healing

journey. You have taken your health into your own hands and decided, “That is enough! I want more

from life and I’m just going to get it!”

You are now holding a program that is not only supported by science, but also has real world advice,

tried and tested the world over by people just like you who believe that “there must be another way”.

I also want to congratulate you on being one of the top three percent of people suffering from this

condition who are seeking answers. Seriously, only three percent of the population dares to take this

type of opportunity. Why, I am not sure. I can only imagine that a fear within them stops them taking

a chance to create a better life. That’s silly if you ask me, but who am I to judge? I’m scared of bugs!

You can use this guide in a number of ways. You can skip the ‘pre-information’ sections and direct

yourself straight to the treatment protocols, or you can first educate yourself on the whys and hows of

this condition. It is my belief that those with a better understanding of why and how things happen

progress more easily and rapidly to their desired outcomes because they can see why they need to

complete the necessary treatments. The power to change your life is essentially up to you. I cannot

help you any more than you can help yourself. I cannot take the supplements for you, walk for you, or

eat for you. However, this is the beauty of this type of healing and self-application format: the program

empowers you. In addition, the sense of success and completion that you will experience after you

have healed your fatty liver disease will be entirely to your credit! I am simply an observer of your

health success. No one can give that to you, nor can anyone take it away from you once you have

achieved it. I wish you the most incredible healing journey. I have no doubt that you will reclaim your

life, and once again experience the ‘loves’ in your life that you enjoyed so often.

Yours in great health,

Duncan Capicchiano

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Chapter 1 – The Ins & Outs of Fatty Liver Disease

What Is Fatty Liver Disease?

Fatty liver disease, also known as steatosis, occurs when an excess of fats, in the form of

triglycerides, infiltrates the liver. Fatty liver disease may be either a temporary or a long-term

condition. These areas of fatty cells gradually begin to replace previously healthy liver tissue. As

these cells fill with fat, this causes enlargement and inflammation of the liver, which in turn causes

the initial symptoms. These are most commonly felt as pain or discomfort in the upper right

abdomen where the liver is located.

Technically, fatty liver disease occurs when more than 5% of liver cells contain droplets of fat, or

when more than 5% of the total weight of the liver is made up of lipids (fat).

The fat in the liver at the early stages of this illness is not the problem in itself. Excess fat in the liver

is actually reversible if the cause is removed. If the problem persists, however, and the fat

accumulates over time and results in inflammation, this can put you at risk of permanent liver

damage such as liver cirrhosis.

Fatty liver disease can be related to damage caused by alcohol, or by a variety of other causes.

Therefore it is categorised as either Alcoholic or Non-Alcoholic Fatty Liver Disease. Non-Alcoholic

Fatty Liver Disease can be broken down further into Non-Alcoholic Fatty Liver Disease (NAFLD) and

Non-Alcoholic Steatorrhoeic Hepatosis (NASH). The former (NAFLD) is the most common type and

does not lead to serious complications – it is commonly treatable with lifestyle changes. The latter

(NASH), if not treated, leads to risks of serious complications including liver cirrhosis. Both conditions

share signs, symptoms and potential lifelong conditions such as diabetes, high cholesterol, high

blood pressure, weight gain/obesity, insulin resistance (Syndrome X), and many other imbalances,

including cardiovascular/blood sugar imbalances.

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What Does The Liver Do?

To make this question a ‘no-brainer’, consider that the word “liver” is spelled with “live” in it. Make

sense? The liver’s function in the body is to support life, and should not be underestimated. The liver

is always working hard and has over five hundred functions (read on for just a few). That it also has

the ability to regenerate itself... well, that’s simply amazing. When healthy, the liver filters nearly a

litre of blood each minute (that’s nearly 1,440 litres a day)! This means that in cases of liver disease

or dysfunction, the symptoms are varied and widespread. It‘s clear why nature made sure our liver

could regenerate itself: it is simply indispensable.

Its major functions are:

Processing of drugs: The liver is responsible for detoxifying the body of pharmaceutical drugs,

alcohol and recreational drugs, which is very important considering our society’s habits. It wasn’t

intended to process drugs. That has only been a necessity since early last century.

Processing of hormones: It deals with chemical alteration and excretion of hormones — thyroid

hormone and steroid hormones. Steroid hormones include oestrogens and aldosterone.

Digestive function: It metabolises carbohydrates, proteins and fats. The liver is required to

maintain a balance in blood glucose levels by breaking down glycogen into glucose and releasing

it into the bloodstream. The liver also helps break down fatty acids so that they can be used for

energy. In cases of sluggish livers, the reduction of this capacity is linked to trouble with weight

loss, which is one reason why people who detox to lose weight will initially do so fairly quickly.

Liver function improves when not overloaded with heaps of junk food. Too often, however,

dieters get excited about this initial weight loss and then metabolism takes over. When normal

food is eaten, weight goes back on and they give up, leaving the poor liver forgotten and

unappreciated.

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Amino acids (the building blocks of protein) are broken down by the liver to create energy; the

resulting toxins are then excreted through the urine.

Phagocytosis means the ingestion and destruction of old red blood cells, white blood cells and

bacteria. If these are not destroyed and excreted, they will become toxic and circulate around

the body, leaving a trail of destruction. For instance, bilirubin is formed when red blood cells age

and need to be excreted from the body. It is absorbed from the blood cells by the liver and then

secreted into bile.

Activation of Vitamin D: The liver assists the kidneys and skin in synthesising Vitamin D into its

active form. If the body is deficient in Vitamin D, a wide number of illnesses that can occur. For

example, cancer and osteoporosis are associated with Vitamin D deficiencies. The most

immediate danger will be an inability to efficiently absorb calcium, as Vitamin D is required for

its uptake.

Formation of bile salts: Bile salts are required by the small intestine to break down and absorb

fats and cholesterol. Bile is needed for the absorption of fat-soluble substances, which include

Vitamins A, D, E and K.

Storage of vitamins and minerals: Iron, copper, Vitamins A, B12, D, E & K are stored in the liver

and sent around the bloodstream when they are required throughout the body.

Considering all of these functions, it is easy to see that when the liver is not functioning efficiently, a

host of digestive, energetic and weight issues can arise.

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What Causes Fatty Liver Disease?

The Western medical model considers a relationship with genetic factors and insulin resistance in

the development of fatty liver disease. Insulin resistance is the result of long-term poor dietary

choices, namely a diet high in refined carbohydrates, the details of which we shall go into in proper

detail shortly.

Fatty liver disease is often associated with consumption of alcohol. In fact, a fatty liver is one of the

first signs of liver disease as a result of alcohol damage. A high and regular alcohol intake causes an

infiltration of fat into the liver, which accumulates over time.

Acetylaldehyde, which is formed from the metabolism of alcohol, can cause lipid peroxidation, which

is related to the development of acute fatty liver. In cases of alcoholic fatty liver disease, removing

alcohol completely is likely to improve or cure the condition of fatty liver, though not always.

As previously mentioned, there are also many cases of fatty liver disease where alcohol is not

involved.

Signs and Symptoms of Fatty Liver Disease

Fatty liver disease in its simple form does not necessarily show any signs or symptoms, especially at

the beginning of the illness. The most common symptom is pain in the right upper quadrant of the

abdomen. Simply speaking, this is below the ribcage on the right-hand side. The pain is most likely to

be a sensation of a dull ache due to stretching as a result of enlargement of the liver. Other general

symptoms of a ‘stressed’ liver include: itchiness, skin problems, abdominal bloating, fever,

irritability, headache, fatigue, constipation, nausea and decreased appetite. Inability to lose weight

around the abdominal area is linked with poor liver function, especially when there is a roll of fat

over the upper abdomen that just won’t budge.

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So if you are one of the lucky people who experience no symptoms, you may be asking “why do I

need to treat something that is not a problem? Doesn’t the liver heal itself?’ The answer to your very

reasonable question is that a fatty liver is a ticking time bomb. The fat accumulations themselves

may not directly affect your sense of wellbeing, but if left untreated, you and your liver will certainly

know about it before too long. Complications of fatty liver disease (explained below) and advanced

damage will express themselves as undesirable signs and symptoms such as jaundice, vomiting,

confusion, allergies, plus all the other symptoms mentioned above.

Who Does Fatty Liver Disease Affect?

Studies estimate that between 20-30% of adults in Western countries have excess accumulations of

fat in the liver. The most common candidates for fatty liver disease are over 30 years old and

overweight with a diet high in saturated fat and refined carbohydrates.

Fatty liver disease is not just a problem for adults; it also commonly affects children. Up to 10% of

15-year-old children in Australia show elevated liver enzymes, which are associated with fatty liver

disease. This correlates with the increasing figures of childhood obesity due to a poor diet and an

ever-increasing sedentary, technology-obsessed lifestyle.

Individuals who develop fatty liver disease are also likely to display any or several of the following

health issues:

High cholesterol and triglycerides

Non-insulin dependent diabetes (Type II diabetes), insulin resistance, or Syndrome X

Weight gain, especially around the abdomen

Difficulty losing weight

Immune system dysfunction

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Health: More than the absence of disease. Health is the state of physical, mental and social wellbeing, a state in which a

person feels at every moment of living a joy and zest for life, a sense of fulfilment, and an awareness of harmony with the universe around them.

(World Health Organisation Definition)

How Do You Know If You Have Fatty Liver Disease?

If you are experiencing any of the listed signs and symptoms, or fall into some of the high-risk

categories, you may want to make some further investigations to detect fatty liver disease. There are

several tests available to indicate the possibility of fatty liver disease, and they are sometimes used

in combination to get a definitive answer.

Liver Biopsy: This is the main test that is used to confirm fatty liver disease. It is definitive, but it is an

intrusive procedure, as liver cells need to be removed in order to be analysed for fatty content.

Liver Function Tests (LFTs): These look for elevation of liver enzymes, which may indicate possible

fatty liver disease. The accumulation of fat leads to liver inflammation (hepatitis), which causes the

elevation of liver enzymes. However, raised enzymes are not exclusive to fatty liver disease and their

presence is therefore not completely indicative of this condition. Liver enzymes are likely to be

raised in any form of liver disease or damage. Therefore, while raised enzymes do indicate liver

trauma, this is non-specific with regard to fatty liver disease.

Ultrasound: Examination of the liver may reveal abnormal texture, indicating fat streaks.

Manual Palpation of the liver causes tenderness and the liver will feel enlarged to the physician.

CT Scans: These can show the possibility of fatty liver disease. Scans will show less density in areas of

fatty infiltration.

Tests may also reveal other conditions linked with fatty liver including:

High triglycerides and LDL cholesterol, indicated by a blood test

High blood pressure

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Blood sugar imbalances

Complications of Fatty Liver Disease

While the fat accumulations themselves may cause no specific immediate symptoms, over time fatty

infiltration of liver cells will result in inflammation, otherwise known as hepatitis (in its non-viral

form), or fibrosis (scarring) which, if left untreated, can result in liver cirrhosis, a potentially fatal

illness.

Interesting Facts on Fatty Liver Disease

Non-alcoholic fatty liver disease is a very common disease in today’s society and is estimated to

affect up to one in three people in the Western world.

Approximately 20-40% of obese individuals will go on to develop NASH.

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Chapter 2 – Western Treatment Model

“The doctor of the future will give no medicine, but will interest her or his patients in the care of the human

frame, in a proper diet, and in the cause and prevention of disease.”

(Thomas A. Edison)

A major issue arises when we begin to discuss pharmaceutical treatment of liver diseases. This is the

fact that all pharmaceutical drugs have to be processed, and therefore place extra stress on your

already compromised liver. This is obviously a bad place to start – and we haven’t even mentioned

the side effects of these drugs!

There are no specific pharmaceutical drugs to treat fatty liver disease itself. For once, doctors and

natural therapists seem to have the same stance: the naturopaths’ dictum, ‘treat the cause!’ But the

difference here is that pharmaceuticals are used to suppress the cause of fatty liver disease. For

example, patients with diabetes will be given a drug such as metformin to control their blood sugar

levels. Although this will control insulin resistance to prevent further, or initial, development of fatty

liver disease, it is not a complete concept of healing, as it doesn’t address the cause of insulin

resistance; it only treats the end result.

Bariatric Surgery – The orthodox answer to obesity

Some patients with fatty liver who are suffering from obesity and who have failed to improve with

other weight loss methods may undergo bariatric surgery. This treatment involves implanting a

gastric band or removing a section of the stomach. The aim is to reduce stomach size and therefore

the amount of food that a patient is able to consume. Bariatric surgery is considered to be safe and

effective; however, it does not consider the initial cause of obesity.

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A large shift in weight loss has been shown to have a positive impact upon diabetes and heart

disease, both of which are commonly tied to fatty liver disease patients. However, while weight loss

in itself can reduce cardiovascular disease risks and insulin resistance, it doesn’t address the original

cause of obesity and ignores the fact that normal routes to weight loss such as exercise and dietary

changes have not been successful. This lack of result from other methods suggest there must be

other causes at play.

Drugs – Medication

There are two orthodox drugs that have been used successfully for long-term weight loss and

weight-loss maintenance:

Orlistat

Otherwise known as Xenical and Alli, this drug assists weight loss by preventing absorption of the

fats that are consumed in food. It blocks the action of the enzyme that breaks fat apart and normally

allows it to be absorbed into the body. Approximately 25% of fat that is consumed in a meal is

blocked from being absorbed and is then excreted in the stool.

Side effects: Increased bowel movements, urgency of bowel movements, incontinence, oily stools,

abdominal pain and flatulence. These usually resolve within a month of treatment.

Interactions: This drug may interact with blood thinners. Safety during pregnancy has not been

established.

Sibutramine

This drug is a serotonin reuptake inhibitor (in other words an anti-depressant) prescribed for weight

loss. It is classed as an appetite suppressant, as it works on appetite control centres in the brain in

order to suppress appetite.

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Side effects: Headaches, dizziness, anxiety, depression, insomnia, nausea, flushing, flu-like

symptoms, heart attacks, seizures, death, arm and leg swelling.

Interactions: This drug may interact with many other pharmaceutical drugs including blood thinners

and anti-depressants.

Metformin

This drug is a commonly prescribed anti-diabetic used to control Type II diabetes. Metformin works

by controlling blood sugar levels.

Side effects: There is a risk of developing a serious condition called lactic acidosis, whose symptoms

include: stomach pain, fainting, muscle pain, shortness of breath, and decreased heart rate. There is

also a possibility of reversing the condition and developing low blood sugar. Symptoms of low blood

sugar include hunger, fainting, weakness, dizziness and headaches.

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Chapter 3 – The Natural Way

Fatty Liver – So What Is Really Going On?

From a naturopathic perspective, fatty liver disease, like most other forms of liver damage, is related

to both dietary and lifestyle issues. Both orthodox and naturopathic philosophies recognise major

health issues that can lead to fatty liver disease. The difference here is that natural therapists see the

body as a whole, realising the importance of ‘healing’ the original health issue, to prevent both

symptoms of illness and further damage. So an orthodox therapist and a natural therapist who saw

the same patient would be likely to offer them entirely different solutions. Let’s have a look at the

common causes that both types of therapists seem to agree upon, keeping in mind the intricacies of

the human body and that illness will present differently in each individual.

“Natural forces within us are the true healers of disease.”(Hippocrates, ‘the father of medicine’ – 460BC - 370BC)

Offender Number 1: Alcohol – The biggest trouble maker?

We all now know about the connection between liver disease and alcohol consumption, but it’s not

as simple as that. If you stretch your mind back to Chapter 1, you’ll remember there are sub-

categories of fatty liver disease. The medical profession breaks up fatty liver disease into Alcoholic

Liver Disease and Non-Alcoholic Liver Disease, the second of which is further divided into Non-

Alcoholic Fatty Liver Disease (NAFLD) and Non-Alcoholic Steatorrhoeic Hepatosis (NASH). Therefore,

fatty liver disease is an umbrella term. Simply said, there are many causes of fatty liver disease, so

contrary to the common belief in society, simply avoiding alcohol does not necessarily make for a

healthy liver. Although alcohol is still the leader of the bad guys as far as liver damage is concerned,

it is not the only culprit.

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Long-term exposure to ethanol causes damage to the liver. Even small amounts of ethanol can result

in the development of fatty liver in non-alcoholic patients. This may be the case when the liver is

already burdened, be it from environmental toxins, long-term bad dietary habits or chemical

onslaught from household and hygiene products. The already burdened liver may then begin the

process of fatty accumulation as a response to further injury.

Alcohol, as well as causing toxic damage to the liver, also wreaks havoc with blood sugar levels,

which, as you are about to see, is a long-term issue linked with fatty liver disease.

Offender Number 2: Syndrome X

Syndrome X is the major cause of the non-alcoholic form of fatty liver disease. Syndrome X is a

collection of signs and symptoms that we find in one patient. These include:

Insulin resistance

High blood levels of insulin

High and abnormal blood fats (e.g. high cholesterol or triglycerides)

High blood levels of uric acid

High blood pressure

Blood sugar imbalances

Excess weight, especially around the abdominal area

Syndrome X is associated with the unhealthy ‘Western’ diet, which is centred around refined

carbohydrates and other processed foods. This diet often leads to obesity, and Syndrome X is linked

to the development of non-insulin dependent diabetes.

Essentially, Syndrome X is a result of long-term insulin resistance, a term used to describe a

condition where the body becomes desensitised to the action of insulin. When a meal high in sugar

is consumed, insulin is released into the bloodstream via the pancreas as a response to the high

blood glucose levels. Insulin has the job of assisting glucose to travel from the blood stream into

cells, thereby reducing blood sugar levels. If over a long period of time we continually place the body Page | 18



in a state of insulin excess – for example by constantly eating sugar and expecting insulin to take

care of things – eventually the body’s cells begin to become unresponsive to the circulating insulin.

High levels of insulin continue to be produced because the body refuses to respond by lowering

blood glucose. This message is not understood, so insulin continues to be released, even though it is

not having its desired effect. Consequently, we have a problem with a lot of insulin in the

bloodstream, while high blood sugar still remains. As you will soon see, over time this increases the

risk of developing Type II diabetes.

So you may ask… what has a blood sugar problem got to do with the liver?

As we have seen previously, one of the many roles of the liver is that of glucose metabolism.

Insulin controls the amount of glucose that is stored for energy, and how much of it is used for

immediate energy requirements. Glucose that is not required for immediate use is converted into

glycogen and stored in the liver and muscle cells. When glycogen stores are at full capacity (in the

liver), blood glucose that is not being used up is converted into triglycerides and stored as fat cells

throughout the body. So intake of a highly refined diet (white bread, pasta, flour, sugar, etc.) will

lead to fatty deposits throughout the body, including the liver. High levels of insulin also cause the

liver to increase its production of bad (LDL) cholesterol, and decrease its production of good (HDL)

cholesterol, thereby encouraging the development of fatty liver disease, cardiovascular disease,

obesity and high cholesterol.

This burden of excess fat increases the workload on the liver. Now, not only fats but also

carbohydrates and proteins that are absorbed after a meal must be broken down to pass from the

small intestine to the liver to be processed. This leaves the good old liver with lots of work to do!

A liver with accumulated fats or toxins will not function efficiently. One consequence is likely to be

an issue with glucose balance. This is exactly what contributes to Syndrome X, and this is exactly

what is keeping you fat! In a fatty liver, glycogen is not stored as effectively as it would be in a

healthy liver. Normally, glycogen stores are released in the form of glucose into the bloodstream Page | 19



when blood sugar levels are low. In the case of fatty liver disease, there are not enough stores to

supply the blood, so glucose levels drop dramatically. This imbalance is what causes intense sugar

cravings, which, if satisfied, will result in a sharp increase in blood sugar, inducing a strong demand

for insulin to break it down. To add insult to injury, the foods eaten out of desperation are the very

ones that place burden on the liver, further compromising its function.

High insulin levels encourage accumulation of free fatty acids in the liver, as well as throughout the

body, and may also lead to oxidative stress, which has its own link to the development of fatty liver.

With regard to the above principles, we can see why orthodox and natural therapists agree on a

couple of concepts, but the alignment pretty much stops there. Now let the natural therapists

continue!

If Syndrome X is linked to causing fatty liver disease, does the problem stop there? Natural therapists

have long since taught their patients that prevention is the best cure. For example, if we can prevent

insulin resistance from occurring, this will prevent many cases of fatty liver disease, not to mention a

myriad of other illnesses. Sound good in theory? Of course! The problem is that insulin resistance

and fatty liver don’t just occur overnight. For this reason, we have to look at other outcomes of

insulin resistance that tie in here. Years of bad diet that contribute to Syndrome X and fatty liver are

also likely to result in some other nasty issues, mainly obesity.

Offender Number 3: Obesity

It is no secret that obesity is a major epidemic in modern, overindulgent times, with well-

documented and widespread consequences. The modern Western lifestyle is increasingly moving

towards sedentary jobs and pastimes, and we are seeing with it a major shift towards the obesity

epidemic.

The effect of obesity upon liver function and the liver’s relation to weight loss may not be so well

recognised in orthodox medical practice. However, natural therapists recognise the major role of the

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liver in the cause and consequences of obesity. Once a person is overweight, often as a result of

poor dietary choices and a diet that is stressful upon the liver, the liver then accumulates fat, as seen

in fatty liver disease. The poor, overburdened fatty liver is then unable to break down fats in the diet

where they further accumulate throughout the body. Once the cells in the liver have accumulated

excess fat, liver cells that normally remove excess fats from the blood cannot perform this function.

Therefore fat remains in the blood and is deposited throughout the body in fat cells as the blood

flows around. This results in… you guessed it... further weight gain. This sluggish and fatty liver may

well be the reason why many overweight people do not eat a lot of food and still gain weight.

Obesity is also linked to the following conditions, which are also part of the fatty liver patient

picture.

Heart disease and high blood pressure

High triglycerides (blood fat): associated with an increased risk of cardiovascular disease and

linked to high levels of insulin

Diabetes: Type II, which is adult-onset, dietary-related, and non-insulin dependent

Type II Diabetes can be seen as an extension of insulin resistance. We know that the pancreas

produces more and more insulin when blood glucose levels fail to decrease. Over time, the pancreas

tires and can’t produce insulin in response to the blood glucose rise after a meal. Eventually, blood

glucose will be high even when food has not been consumed.

Obesity places individuals at risk not only of fatty liver disease, which is related to the health issues

above, but also many other serious health issues including polycystic ovarian syndrome (a hormonal

syndrome involving insulin resistance), sleep apnoea, osteoarthritis, cancer and depression.

For this reason, natural therapists see obesity as part of a much bigger problem than what you eat. It

affects the body and mind and can cause a widespread and often fatal chain of biological events.

Offender Number 4: The ‘Western’ Diet

Page | 21



The importance of diet in the development of disease is often underrated as far as orthodox

medicine goes. Although orthodox physicians recognise that a high carbohydrate diet is a

contributing factor to the development of non-insulin dependent diabetes, that is basically the end

of the story. Dangerous as well as beneficial foods are recognised and offered as permanent advice

and changes for long-term health. Natural therapists, on the other hand, look at the whole diet, not

just how to use the diet to avoid putting on weight, and recognise that unhealthy foods put stress on

the liver function in general.

If alcoholism in fatty liver disease is thrown into the picture, everything becomes all the more

difficult. This is because alcohol leads to the depletion and therefore deficiency of many nutrients,

including B vitamins, magnesium, essential fatty acids, amino acids and antioxidants. The big

problem here is that alcohol not only causes direct damage to the liver, it is literally wiping out the

exact nutrients required to heal the liver and balance blood sugar.

Obviously, a diet high in unhealthy fats (e.g. saturated and hydrogenated fats, and trans-fatty acids)

will lead to accumulation of fat in tissues. However, some fats (e.g. monounsaturated and

polyunsaturated fats) actually help to prevent the very illnesses that can result in fatty liver disease.

This is because healthy fats, also known as essential fatty acids (e.g. plant oils and fish oils), can help

to control insulin levels. When these healthy fats are present in cell membranes, which are mostly

composed of fatty acids, the related cells can easily communicate with each other, resulting in

balanced hormone levels, of which insulin is one. When the wrong fats, mainly saturated fats such as

those found in animal products, margarine and baked goods, are eaten, the cell membranes become

less fluid. This results in a reduction of function and cells lose their ability to hold on to nutrients and

water. When the cellular membrane is damaged due to consumption of inappropriate fats, this

decreases metabolic functions within the cell, which can contribute to weight gain. The effects of

these are widespread, as nutrient deficiencies are associated with all types of illness, leaving us very

susceptible to ill health.

Offender Number 5: Sedentary LifestylePage | 22



Little explanation is required for this offender. If you do not move, you do not burn fat. Simple. For

more information on exercise and the myriad benefits to your health, please turn to Chapter 12.

Offender Number 6: Stress

The liver is very susceptible to all forms of stress. In this day and age, it is not physical stress that we

are under, but emotional and mental stress. Scientists have proven that stress is real and affects us,

yet in our society it is often overlooked or belittled as a weak person’s condition.

How wrong they are. Stress is not just in someone’s head. It is very physiological, and this can be

seen in the effects that it exerts on the liver. In fatty liver disease, the adrenergic receptors (specific

sites on the body that respond to chemical stimulus, e.g. adrenaline) become lazy and unresponsive

to the body’s own energy chemicals. Therefore people are no longer able to have that ‘get up and

go’ feeling. Excess cortisol is then produced as a by-product of stress, causing a decrease in the

activity of thyroid hormones (responsible for regulating metabolism) and releases both fats and

glucose into the blood stream.

In order to treat the cause, it is imperative to treat the nervous system as well, through relaxation,

lifestyle changes and natural remedies.

Offender Number 7: Toxins, Drugs and Environmental Factors

Damage done to the liver by toxins and pharmaceutical drugs places extra burden on the liver and

can predispose us to the development of fatty liver disease. It slows down the metabolising ‘power’

of the liver. Chemicals and toxins are stored in fat cells and accumulate over a lifetime. These toxins

are found all over the place and can include:

Environmental toxins such as pollutants and pesticides

Pharmaceutical prescription drugs and recreational drugs

Chemical household cleaning products and personal hygiene products

Page | 23



Additives and preservatives in foods

Artificial sweeteners can be toxic for the liver, and can also cause an imbalance of blood sugar,

causing sugar cravings which contribute to Syndrome X and weight gain

A whole stack more, including: canned foods, various paints, hair dyes, vaccines, tyres, car

fumes, solder, cigarettes, synthetic baby formulas, batteries, tooth fillings (amalgam), cosmetics,

plastics, fluorescent lights, confectionery, cola drinks & margarine.

Toxic overload not only results in liver dysfunction symptoms. Because toxins are also stored in fat

cells in the brain and endocrine system, it is not uncommon to experience symptoms such as

emotional disturbances, infertility and menstrual disorders. This is on top of the digestive problems

an upset liver can cause!

Offender Number 8: Malnourishment

All biochemical processes in the body require specific sets of vitamins and minerals to carry out

their functions. An example is the transportation of fat globules from the liver to the mitochondria

(power houses) for fat burning. If your diet is deficient in certain nutrients or if you consume

alcohol, these nutrients will no longer be available for the body to use. Therefore, it is ultra-critical

that you supply your body with the tools to carry out these important processes. You need all the

nutrients to get the best results.

Things Your Doctor Won’t Tell You

Page | 24



Natural therapists recognise a link between a condition called leaky gut syndrome and the

development of fatty liver disease. Leaky gut syndrome, otherwise known as ‘intestinal

permeability’, is a naturopathic term, and your doctor may not regard it as consequential in relation

to the development of liver disease, let alone the long list of other consequences. In leaky gut

syndrome, the mucous membranes that make up the lining of the intestines become damaged and

inflamed, resulting in a higher degree of permeability. This allows toxins and undigested particles of

food to pass through and enter into the bloodstream. The particles that should be processed within

the gut will instead head straight to the liver, delivering a toxic barrage for it to deal with.

Recent research suggests that bacteria in the small intestine can also cause liver damage. These

bacteria contain toxins that stimulate immune cells in the liver. Attempting to deal with the bacteria

will lead to tissue damage and inflammation, which, as we know, have serious consequences.

It is clear that there are many factors contributing to the development of fatty liver disease. For

many people in the Western world, it seems that it is only a matter of time before their lifestyle and

diet leads to ill health. But there is good news. Nature can provide you with everything you need to

both heal and prevent the problem from reoccurring. Yes, you can reverse fatty liver disease. So let’s

find out how.

Other possible causes:

Excessive calorie intake

Genetic defects

Pregnancy

Type 2 Diabetes

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Chapter 4 – The Liver Repair Tools

Nutrition – The basic building blocks of life

Nutrition can be seen as the basic building blocks of life. It is quite logical when you think about it. If

we take a step back and assess what we really are, we will realise that we are essentially a trillion cell

neatly packed together. Amazing so far, right? Well, then, let’s grab one of those itsy-bitsy cells,

dissect it and observe. What do you see? Nutrition!

A cell is essentially made up of fat, protein, water, carbohydrates, cholesterol (yes, cholesterol is

good for us too) and sprinklings of vitamins and minerals. No alien metals, no kryptonic elements

here (sorry to disappoint). It is good old-fashioned nutrition. As they say, “You are what you eat”.

Therefore, it is necessary to consume a vast, broad and diversified diet rich in natural organic

compounds (i.e. vitamins & minerals) found in fruit and vegetables each day. No one vitamin or

mineral has the answer. Health is complete; health is holistic, not one mineral taken on its own.

The following nutrients have been shown to both prevent and heal fatty liver disease. They have

even wider practical applications, and several of them also treat the illnesses that act as precursors

to fatty liver disease, or those that are often present at the same time.

Acetyl-L-Carnitine

Therapeutic Dosage: 400mg-6000mg daily

Liver Benefit: Carnitine helps metabolise fats in the liver and assists in turning fatty acids into energy

instead of being stored, as seen in the case of fatty liver disease. Acetyl-L-Carnitine increases energy

in the mitochondria (mitochondria can be described as the little ‘power houses’ of a cell) and

increased cellular energy assists rapid healing. Acetyl-L-Carnitine also has an anti-inflammatory

action and antioxidant effect.

Other benefits: Carnitine has a potential role in reducing high blood fats. It also plays a role in

reducing cardiovascular disease, which is commonly tied to cases of fatty liver disease.

Page | 26



Sources: Supplementation

Recommended Daily Intake (RDI): Not applicable

Fact: It is processed in the body naturally from L-Carnitine and is beneficial for Alzheimer’s disease.

Side effects of supplementation may occur and include abdominal cramps, diarrhoea, nausea and

vomiting.

Alpha Lipoic Acid (also known as Lipoic Acid or Thioctic acid)

Therapeutic Dosage: 300-600mg daily

Benefit: Lipoic acid is a strong antioxidant, helping prevent free radical damage. This source is

considered superior to vitamins E and C as it is soluble in both water and fat, meaning it may destroy

a wider range of free radicals. Alpha lipoic acid may be used in non-insulin dependent diabetic

patients to improve utilisation of glucose. It may increase the uptake of glucose and reduce insulin

resistance, as seen in Type II diabetes and Syndrome X.

Food Sources: Liver, potato, broccoli, brewer’s yeast, spinach (In no particular order).

Recommended Daily Intake (RDI): Not applicable

Fact: Lipoic acid helps recycle used vitamins and minerals so that they can be used once more in the

body. Lipoic acid has been shown to increase glutathione levels by up to 70%. The body metabolises

lipoic acid into cysteine, which is utilised to form glutathione. Glutathione is beneficial to liver

function, including its detoxification capacity.

Studies: A study using 600mg of lipoic acid daily decreased the level of liver enzymes by 60%.

In a study conducted in the 1970s at the National Institute of Health (NIH), researchers administered

Alpha Lipoic Acid to seventy-nine people with severe and acute liver damage at various hospitals

around the United States. Seventy-five recovered to full liver function.

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Amino Acids

There are many amino acids – the following are the most useful in treatment of liver disorders.

Therapeutic Dosage:

Glutathione 300-500mg daily

Methionine 400-800mg daily

Taurine 500-3000mg daily

Benefit:

Glutathione : Protects the liver from oxidative damage. Improves liver function and

detoxification. Minimises heavy metal toxicity and chemical damage.

Methionine : Helps to increase levels of glutathione, a deficiency of which has been shown to

be associated with liver dysfunction.

Taurine: Reduces oxidative stress, resulting in a protective effect upon the liver. Useful in

preventing liver failure, which is a complication of advanced liver disease related to fatty

liver disease. Also assists detoxification, helps reduce cholesterol, and improves bile flow.

Sources:

Glutathione : Fish, fruit (especially oranges, watermelon, avocado, grapefruit), vegetables

(especially asparagus and potato)

Methionine: Nuts and seeds, eggs, fish

Taurine : Red meat, dairy foods, brewer’s yeast, fish

Recommended Daily Intake (RDI):

Adult:

Glutathione: 300-500mg daily

Methionine: 400mg daily

Taurine: 500-1500mg daily

Infant:

Glutathione: Appropriate dose unavailable

Methionine : 49mg per kg of bodyweight

Taurine: Appropriate dose unavailable

Fact: A healthy body will produce enough glutathione and arginine to function efficiently, but in

cases of chronic liver damage, it needs a hand with supplemental doses.

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B-Group Vitamins:

Therapeutic Dosage: B1, B2, B3: 50mg daily; B6: 50mg daily; B12: 100-400mcg daily

Liver Benefit: Assists in gentle detoxification. B Vitamins work together to assist in the metabolism of

carbohydrates into glucose and in the metabolism of amino acids and fats. They also supply energy

in cases of fatigue and reduce stress, which would be a welcome boost to practically everyone in our

society, especially those suffering the side effects of fatty liver disease. B vitamins are of use in

alcohol withdrawal when taken in large amounts.

Sources: Natural sources of B vitamins often occur together to maintain intake balance. Green leafy

vegies and bran are good sources. B12 is mostly found in animal meats, which should not be

consumed in large amounts by fatty liver patients.

Recommended Daily Intake (RDI): B vitamins should be taken as a group supplement to avoid

creating deficiencies.

Adult: B1 & B2: 1.2mg daily; B3: 13mg daily; B5 & B6: 10mg daily; B12: 4mcg daily

Infant: B: vitamins are required for growth. B1 & B2: 0.5mg daily; B3: 9mg daily;

B5 & B6: 5mg daily; B12: 3mcg daily

Fact: The body is unable to store B vitamins and they are easily lost or excreted. Sugar, coffee,

alcohol, high carbohydrate diets and stress will all diminish B-vitamin levels. They are also destroyed

at the source by heating, storing and processing.

Choline and Phosphatidycholine

Therapeutic Dosage: Choline (800mg a day) or phosphatidylcholine (1800-3000mg a day)

Liver benefit: Choline and phosphatidylcholine share many of the same health benefits, so the

information mentioned here applies to both. They are useful in drug- and alcohol-induced liver

damage, cirrhosis, chronic hepatitis, fatty liver, viral hepatitis and cirrhosis.

Choline and phosphatidylcholine work specifically in fatty liver disease by protecting the liver from

accumulating fat. They emulsify fats and cholesterol by helping break fats down into small particles

and assisting them to pass through the narrower parts of the vascular system. Choline and

phosphatidylcholine can also help with detoxifying the body by helping remove excess fats from the

liver. Choline is also useful in the treatment of headaches, fatigue, constipation and low blood sugar,

all of which are common side effects of fatty liver disease.

Sources: The best source is lecithin (from soy beans). Most of one’s dietary choline comes in the

form of phosphatidylcholine. Other sources include egg yolk, legumes, cauliflower, wholegrains,

wheatgerm, fish, peanuts and liver.

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RDI: Adult: 500mg daily

Infant: 150mg daily

Fact: Choline has a similar chemical structure to B-group vitamins, so is often included in the same

category. It is recommended that you supplement with a B-complex or multivitamin if using high

amounts of choline, so that B vitamins do not become imbalanced.

Studies: Humans who were given a choline-deficient diet showed a tendency to develop signs of liver

dysfunction and fatty liver.

A study using 1350mg of phosphatidylcholine daily for twelve weeks improved fatty liver disease in

85% of patients.

Chromium

Therapeutic Dosage: 200-1000mcg

Liver Benefit: Chromium helps balance blood sugar levels, thereby reducing sugar cravings and

relieving hypoglycaemia (a common symptom caused by liver disease). This is especially useful for

fatty liver disease that is associated with syndrome X or diabetes, as it treats both the cause and

effect of liver damage. Chromium allows the body to efficiently use glucose and for this reason takes

some of the pressure off the liver to regulate blood sugar. Chromium deficiency is associated with

fatigue, also a side effect of cirrhosis. When taken along with niacin (B3) and the amino acids glycine,

cysteine and glutamic acid (known together as ‘glucose tolerance factor’), chromium has been

shown to reduce blood fats and cholesterol, both of which are also important liver functions.

Sources: Brewer’s yeast is the best source, but may be hard to tolerate for some people and could

cause digestive upset. Other sources include rye, oysters, potatoes, green peppers and spinach.

RDI: Adult: 100-200mcg daily

Infant: 5mcg daily

Fact: High fat intake can reduce absorption of chromium.

Magnesium:

Therapeutic Dosage: 200-600mg. For diabetes: 50mL magnesium dichloride daily.

Liver Benefit: Magnesium deficiency is associated with the development of diabetes, as it increases

insulin resistance. As we have seen, this is likely to lead to weight gain. Both obesity and insulin

resistance have strong links to the development of fatty liver disease. Magnesium becomes

depleted in times of stress, which is a common occurrence in liver disease.

Sources:. Green leafy vegetables, wholegrain cereals, nuts, seeds, legumes.

RDI: 400mg daily

Page | 30



Fact: Magnesium deficiency may occur with the use of a wide range of orthodox medicines including

diuretics, corticosteroids, and some antibiotics.

Magnesium absorption is reduced with the intake of alcohol, fibre, calcium and saturated fats. It is

also depleted by stress and sweating.

Quercetin

Therapeutic Dosage: 800-1200mg a day

Benefit: Quercetin is a bioflavonoid, a group of substances that reduce bleeding, bruising and tissue

injury. Quercetin is a strong anti-allergic and anti-inflammatory and is thus very helpful in treating a

wide range of inflammatory processes, including liver damage. Quercetin also has a strong

antioxidant action. This activity is shown to be essential in liver disease as antioxidants help destroy

free radicals that would otherwise damage liver cells. Quercetin (and other bioflavonoids) also helps

to prevent oxidation of cholesterol. Bioflavonoids in general help to improve immunity and fight

infection.

Sources: Apples, red onions, nuts, cauliflower, cabbage, beans, green tea, blackcurrants.

RDI: Adult: 150-600mg daily

Infant: Quercetin supplementation is not recommended for infants – seek medical advice

Fact: Current research shows that Quercetin plays a role in preventing cancer.

Studies: A study on rats given lethal doses of paracetamol who were pre-treated with Quercetin

decreased the mortality rate from 100% to 30%, showing that Quercetin exhibits a liver protective

effect.

SAMe (S-adenosylmethionine)


Benefit: Decreased liver SAMe levels and the associated liver lesions, including injury to a cell’s

energy production, as seen in fatty liver disease, can be corrected with SAMe supplementation.

SAMe increases liver health, decreases liver damage, and normalises liver function. It protects and

restores liver cell function in cases of cell damage, as seen in the process of fatty liver disease.

Sources: Only via supplementation

RDI: Not applicable

Fact: AIDS patients have low levels of SAMe and for this reason SAMe is under examination as a

potential treatment for AIDS.

Page | 31



Vitamin C

Therapeutic Dosage: Up to 5 grams daily can be taken for recovery from alcoholism, a serious issue

for many fatty liver patients. Vitamin C is absorbed and used up quickly. For best results, the dose

should be broken up throughout the day.

Liver Benefit: Vitamin C protects the fat-soluble vitamins and B vitamins from oxidation. It also helps

prevent side effects of pharmaceutical drugs and heavy metal toxicity by assisting in detoxification.

Vitamin C has a strong anti-inflammatory action, making it useful for advanced cases of fatty liver

disease.

Sources: Mango, broccoli, cauliflower, papaya, strawberries, citrus fruits, blackberries, cantaloupe,

rosehips.

RDI: Adult: 60mg daily

Infant: 35mg daily

Fact:

If too high a dose of Vitamin C is taken, diarrhoea will result. This is the best way of telling how

much the body requires.

Vitamin C cannot be stored and therefore must be supplied in the diet. Vitamin C is easily

destroyed by cooking, storing and processing. It is diminished by copper, including copper

cookware (which should be avoided anyway!).

High doses of Vitamin C can reduce the requirement for insulin in diabetic patients.

Vitamin E

Therapeutic Dosage: 400IU daily

Liver Benefit: Strong antioxidant that helps prevent free radical induced liver damage.

Supplementation has been proven to reduce fibrosis, which is a major risk in advanced cases of fatty

liver disease. Vitamin E also helps stabilise blood fats, and thereby could potentially be used to

prevent cases of fatty liver. Vitamin E deficiency can encourage oxidisation of fatty acids, causing

damage to red blood cells. Circulating dead blood cells can result in damage to the liver or kidneys

due to the toxins they release.

Sources: The best sources are oils made from vegetables or nuts, for example almond oil. These oils

should not be heated, as heat destroys the nutritional content and makes them potentially

dangerous to consume.

RDI: Adult: 50-100IU daily

Infant: 5-7IU daily

Page | 32



Fact: Vitamin E is destroyed when foods are heated, processed or stored. Eating fried fatty foods will

lead to oxidative stress and increase the requirement for Vitamin E. Vitamin E is not as easily stored

as the other fat-soluble vitamins (vitamins A, D & K).

Zinc (Zn)


Liver Benefit: Zinc is one of the major nutrients required for metabolism of alcohol. Zinc also helps to

maintain a balanced blood sugar level, and is therefore an excellent all-round nutrient for the

treatment of all causes of fatty liver. Zinc is also useful for healing scarring, which often occurs in

advanced cases of liver damage.

Sources: Oysters, shellfish and fish, red meat, popcorn, sesame seeds, sunflower seeds, pepitas,

walnuts, almonds, muesli, dhal, wheat germ, tomato sauce and paste

RDI: Adult: 15mg

Infant: 5mg

Fact: Zinc and copper compete for absorption within the body. Therefore consuming too much of

one of these minerals will create a deficit in the other. Balance is the key. Zinc also competes for

absorption with iron, so if supplementing both of these, they should be taken at different times of

the day.

Page | 33



Herbal Medicine

The body sometimes forgets what to do and needs a helping hand. Herbal medicine has the ability to

retrain the body and facilitate natural bodily processes. Therefore in disease, when the body

completely shuts down or becomes confused, herbal medicine is the answer.

Herbal medicine is used in treatment the world over (in fact, herbal medicine is the most widely

used form of medicine today). In many cases, it provides the same degree of therapeutic value as

drugs (if not better), with virtually no side effects. Herbal medicine, and I am stating the obvious, is

of course natural, growing everywhere, every day. There is no need for laboratories, lab rats and

various other ‘technologies’ to create life-giving drugs. They have already been provided by nature.

Herbal medicine is so powerful that it is estimated that 30% of the drugs out on the market today

are based on natural substances found within plants!

Here are just a few examples:

Drug Name Medical Action Plant Name/Source

Digoxin

Codeine

Demecolcine

L-Dopa

Glasiovine

Quinine

Rotundine

Cardiotonic

Analgesic, antitussive

Antitumor agent

Anti-parkinsonism

Antidepressant

Antimalarial

Analagesic, sedative, traquilizer

Digitalis purpurea (foxglove)

Papaver somniferum (poppy)

Colchicum autumnale (autumn crocus)

Mucuna species (nescafe, cowage)

Octea glaziovii

Cinchona ledgeriana (quinine tree)

Stephania sinica

Page | 34



The main focus here is on herbs categorised as liver tonics. These herbs tone and strengthen the

liver at the same time as they help to protect the liver from further damage and reverse any injury as

far as possible. The beauty of nature is that many of our herbs perform all of these functions to

varying degrees. When combined, they can have an extremely positive outcome.

Although the following herbs have been proven safe and effective in the treatment of liver disorders,

it needs to be stated that the method of administration must be taken into account. Most forms of

liquid herbs contain a small amount of ethanol as a preservative; in cases of fatty liver disease, it is

definitely necessary to avoid alcohol-containing extracts. Therefore, tablets, capsules, teas, and

alcohol-free extracts are best – and also widely available.

Andrographis (Andrographis paniculata)

Other names: King of bitters

Part used: Root, aerial parts

Actions:

Protects liver from toxins

Tonic for the liver

Antiviral

Digestive tonic

Improves immunity

Laxative

Anti-inflammatory

Antioxidant

Applications: Andrographis was traditionally used to treat liver disease in Traditional Chinese

Medicine and Ayurvedic medicine. This herb is considered cooling in all traditions and is used in TCM

to dispel heat, a common expression of congested and burdened livers. It is used in modern herbal

medicine for liver infections (hepatitis), lack of appetite, liver toxicity and both acute and chronic

infections. It is also used to stimulate bile production and to protect the liver from toxins.

Dose: 4-6g daily

Cautions & Contraindications: Contraindicated in pregnancy. Caution with high doses: may cause

gastric discomfort, nausea or vomiting.

Studies: A study on rats given 0.5g of Andrographis per kilo of bodyweight daily showed a protective

and curative effect on toxic damage to the liver induced by alcohol.

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Bitter Melon (Momordica charantia)

Other names: Balsam pear, African cucumber

Part used: Green fruit, leaves

Actions:

Anti-diabetic

Lipid lowering

Anti-viral

Anti-bacterial

Cancer preventative

Applications: Bitter melon is eaten like a vegetable and has been used throughout history as a home

remedy to treat diabetes. It has also traditionally been taken for skin problems, constipation and

viral infections. A study using the fresh extract of unripe bitter melon achieved a 50% reduction of

fasting blood glucose. Animal studies have shown that Bitter melon has the potential to slow the

progression of, or prevent diabetic complications

Studies have proven the juice of bitter melon, or the pulp of the unripened fruit has a blood sugar

lowering effect.

Dose: 600mg a day (standardized extract).

Cautions & Contraindications:

Bitter melon is contraindicated in pregnancy. Diabetic patients need to monitor glucose while taking

bitter melon to prevent swings of low blood sugar. Taking alongside hypoglycaemic drugs may have

a cumulative effect.

The outer rind should not be consumed as it contains toxic lectins.

Bupleurum (Bupleurum falcatum)

Other names: Sickle-leaved hare’s ear, Hare’s ear root

Part used: Root

Actions:

Liver tonic

Liver protective

Anti-inflammatory

Balances Immune System

Applications: Bupleurum is a traditional Chinese herb that has been used to restore function of both

the liver and digestive system. Its modern applications include poor liver function, chronic

inflammatory disorders, autoimmune disease that involves the liver, which is possibly connected to

some forms of fatty liver, and liver damage of a chemical cause.

Dose: 1.2-1.8g a day

Cautions & Contraindications: May cause or aggravate reflux or flatulence. This herb can be used

long term within the recommended dosage.

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Cinnamon (Cinnamomum cassia)

Other names: Ceylon cinnamon, dalchini,

Part used: Dried bark

Actions:

Antioxidant

Anti-inflammatory

Improves insulin sensitivity

Lipid-lowering effects

Digestive tonic

Anti-diabetic

Cholesterol lowering effects

Applications:

Cinnamon has been used traditionally for a variety of gastrointestinal disorders including nausea,

vomiting and flatulence, all of which are associated with poor liver function. Cinnamon is used to

improve digestion, especially where there is a lack of appetite, as is commonly seen in liver

disorders. Cinnamon has been shown in some studies to help reduce triglycerides, blood glucose and

cholesterol, all part of the picture of Syndrome X, which has shown to lead to fatty liver disease.

Dose: 1-6g a day

Powdered herb: ¼ to 3/4 of a teaspoon added to boiling water. Drink 2-3 cups daily.

Liquid herb: 1:1 extract. 1.5-3mL daily. Divided into three doses throughout the day to help

stabilise blood sugar.

To treat diabetes: 1-6 grams of powder daily, administered in tablet form.

Cautions & Contraindications: Avoid use of cinnamon as a liquid herb in pregnancy; however,

dietary intake is considered safe.

Studies: A study of sixty diabetic patients showed that cinnamon significantly lowered glucose levels

and blood lipids. Different groups were dosed at 1, 3 or 6 grams of cinnamon daily, compared to

placebo groups. After forty days, all three groups taking cinnamon showed a reduction in fasting

serum glucose, triglyceride levels and total cholesterol levels

Page | 37



Dan Shen (Salvia miltiorrhiza)

Other names: Red sage, Tan Shen

Part used: Root

Actions:

Liver tonic

Kidney tonic

Anti-fibrotic

Blood stimulant

Anti-microbial/antibacterial

Applications: Dan Shen is a herb used in Traditional Chinese Medicine to treat the liver and heart. It

is used in modern herbal medicine for liver disease, auto-immune disease (which is linked with some

forms of fatty liver disease) and skin conditions; which as we have seen are often associated with

liver disorders.

Dose: 1.8-3.6g daily

Cautions & Contraindications: Caution with patients taking anti-platelet or anti-coagulant drugs.

Dandelion Root (Taraxacum officinalis (rad))

Other names: None

Part used: Root

Actions:

Improves bile flow

Blood purifier

Gentle laxative

Blood sugar regulator

Protects liver

Liver restorative

Liver tonic

Applications: Dandelion has long been used in folk medicine as a ‘spring tonic.’ Energetically speaking,

it is used in cases of thick bile and liver congestion. It is excellent to apply to patients with a ‘mapped

tongue’ – lots of lines with a white coat and red, raw patches where skin has peeled off. This herb is

recommended for use as a long-term liver cleanser. It should be applied in cases of jaundice caused by

backed-up bile and helps with a congested and swollen liver, as occurs in fatty liver disease. It is viewed

not only as an aid for cleansing the liver, but also improves the capacity for structural repair. This herb

is also useful in treating skin inflammation, which is often seen as the result of a sluggish liver.

Dosage: 1.5-2g a day. Tea is the best form for fatty liver disease. The root should be brought to the

boil, simmered for five minutes and drunk three times daily.

Cautions & Contraindications: Dandelion root is a safe herb, but should be used with caution in liver

disease.

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Fenugreek (Trigonella foenum)

Other names: Birds foot, trigonella seeds, Greek hay

Part used: Dried seeds

Actions:

Lowers blood sugar

Digestive tonic

Cholesterol lowering

Anti-inflammatory

Immune stimulant

Anti-ulcer

Applications: Use of fenugreek has been traced back to ancient times when it was used externally

and applied to a variety of wounds.

Fenugreek is now being used for its hypoglycaemic effect. Studies have shown that fenugreek delays

absorption of glucose, improving its utilisation. Fenugreek may also improve cases of insulin

resistance by increasing the sensitivity of tissues. Studies have also shown fenugreek to lower total

cholesterol and triglycerides, and as we have seen, high levels of both contribute to fatty liver

disease. Fenugreek is also used to promote appetite, a loss of which is often seen in all forms of liver

disease.

Dose: 3-6g a day

Liquid extract 1:2 2-6mL daily

To treat diabetes: 50-100 grams of seed daily, divided up and taken with meals


High doses can temporarily cause digestive symptoms such as flatulence and diarrhoea.

This herb is considered to be very safe and non-toxic. However, patients taking warfarin may have an

increased risk of bleeding and those taking hypoglycaemic drugs may experience an accumulative

effect and should carefully monitor blood glucose levels.

Use of fenugreek should be separated from iron supplementation by two hours, as it may affect

absorption.

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Globe artichoke (Cynara scolymus)

Other names: Artichoke, Cynara, French artichoke

Part used: Leaves

Actions:

Liver protective

Liver restorative

Lowers cholesterol

Encourages secretion of bile

Antioxidant

Prevents vomiting

Applications: Globe artichoke assists in reducing blood lipids, relieving the burden on the liver by

assisting it to perform this function. Its action as an antioxidant means that it will protect the cells of

the liver against damage from toxins. It promotes regeneration of the liver, an essential action for

advanced cases of fatty liver disease, resulting in fibrosis. Globe artichoke also assists in relieving

nausea caused by liver dysfunction. Its also helps improve appetite.

One of the major long-term actions of this herb is to help in reducing high cholesterol, which is often

a concern in fatty liver disease.

Dose: 2.4-6g a day

Cautions & Contraindications: There are no expected side effects and it is considered a safe herb for

long-term use.

Galega officinalis (Goat’s rue)

Other names: French lilac

Part used: Aerial parts

Actions:

Reduces blood sugar

Diaphoretic (supports fever)

Diuretic

Applications: Goats rue is an excellent herb, intended to be used long term to treat non-insulin

dependent diabetes (Type II). This ability for Goats rue to reduce blood sugar may be due to both its

ability to promote cellular glucose uptake, and by helping to regenerate cells in the pancreas that

are responsible for producing insulin. Goats rue may also play a role in the metabolism lipids, making

it an even more appropriate herb for protection against fatty liver disease.

Dose: 3-6g a day


Goat’s rue can have a cumulative effect if taken with hypoglycaemic drugs.

Diabetic patients should monitor blood sugar to prevent hypoglycaemia (low blood sugar).

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Gotu Kola (Centella asiatica)

Other names: Indian Pennywort (Please make sure it is not confused with Brahmi (Bacopa

monniera))

Part used: Aerial

Actions:

Connective tissue regenerator

Prevents and reverses internal scarring

Digestive stimulant

Increases energy

Helps one cope with stress

Blood cleanser

Anti-inflammatory

Applications: Gotu Kola is excellent in reducing the formation of scar tissue in the liver, which may

occur in chronic cases of fatty liver disease.

Dose: 5-8g a day

Cautions & Contraindications: Avoid if known allergy.

Green Tea (Camellia sinensis)

Other names: Chinese tea, Matsu-cha, Camellia tea

Part used: Leaves

Actions:

Cardiovascular protection

Anti-diabetic

Weight loss catalyst

Anti-inflammatory

Reduces triglycerides

Improves cognition and concentration

Antioxidant

Anti-cancer

Liver detoxifier

Stimulates gastric acid secretions

Cholesterol reduction

Applications: For the last 5000 years, green tea has been used in Asia and is recognised for its

widespread health benefits. It is now recognised in modern medicine as part of the treatment for

many illnesses in our current societies. Green tea is useful in the treatment of Syndrome X and

diabetes, as it has been shown to reduce blood glucose levels. Green tea has also been shown to be

useful for weight loss, as it both increases metabolism and decreases food intake.

Dose: 170-250mg of catechins a day. Therapeutic dosage is 3-4 cups daily. Catechins are the active

components of green tea.

Cautions & Contraindications: The tannins found in green tea can reduce absorption of iron, so

should be taken two hours apart from iron supplements or a meal high in iron.

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Green tea can interact with a variety of orthodox medications including central nervous system

drugs and diuretics.

Green tea has some caffeine content and should be avoided in high doses by patients who suffer

from anxiety, high blood pressure or severe liver disease and insomnia. However, the therapeutic

dose is likely to be beneficial for liver and cardiac disease.

Studies: An open study using green tea for obese patients showed a 4.6% reduction in body weight

and 4.5% reduction in weight circumference after three months of supplementation.

Gymnema (Gymnema sylvestre)

Other names: Gur-mar (sugar destroyer)

Part used: Leaves

Actions:

Suppresses taste sensation of sweetness

Anti-diabetic

Weight loss inducing

Reduces cholesterol

Anti-microbial

Anti-viral

Applications: Gymnema can suppress the taste of sweetness, most likely by binding to the sweet

taste receptor protein. This herb is therefore useful for weight loss. It also causes a reduction of

glucose absorption in the intestine and increases the activity of the enzymes required for the

utilisation of glucose. Perhaps most importantly with regard to the prevention of insulin resistance

and diabetes, Gymnema stimulates insulin secretion, resulting in a decrease of blood sugar levels.

Dose: 8-16g a day (liquid extract 25-75mL weekly)

To regulate blood sugar, doses can be divided up during the day and taken alongside meals.

Gymnema can also be used throughout the day to directly treat cravings for sweet foods and thus

encourage weight loss. 1-2mL can be dropped onto the tongue whenever cravings are experienced.

This can be washed off the tongue if the internal herb dose has been exceeded.

Cautions & Contraindications: In diabetes type 1: monitor blood sugar more frequently when first

administering this herb.

Studies: Animal studies have shown that Gymnema increases faecal excretion of cholesterol and

decreases blood levels of cholesterol and triglycerides.

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St Mary’s Thistle (Silybum marianum)

Other names: Milk thistle

Part used: Mainly the seeds, although the leaf also has medicinal value

Actions:

Liver protective

Antioxidant

Enhances detoxification

Reduces damage to the liver caused by

disease and stressors

Anti-inflammatory

Liver restorative

Assists in regeneration of liver cells

Regulates blood sugar levels

Applications: This herb was traditionally used in Germany for hepatic and biliary ’derangements’.

St Mary’s Thistle stalks and leaves were also traditionally eaten in Europe as a salad to cleanse the

blood. It is one of the most well known natural modern treatments for a variety of liver disorders. This

herb is not strongly bitter and is therefore gentler in cases of liver damage where strong bitters are too

harsh. This fact, combined with its reputation as one of the strongest liver protectants, makes it an

excellent choice for long-term treatment of fatty liver disease. One major benefit of St Mary’s Thistle is

that it extends lifespan in patients with severe liver damage. It assists in regeneration of liver cells and

stabilises hepatic cellular membranes against injury.

Dose: 45g dried herb or 600mg standardised extract a day. High-end doses are necessary in cases of

severe liver damage. Taking lecithin granules with St Mary’s Thistle enhances absorption of this herb.

Cautions & Contraindications: Avoid if known allergy.

Studies: There have been a number of studies regarding St Mary’s Thistle for the treatment of chronic

liver diseases. A study of 2000 patients with non-alcoholic liver cirrhosis (which can result from long-

term fatty liver disease) showed that 83% of patients demonstrated significant improvement in

symptoms including nausea, stomach discomfort and skin itchiness. Another trial of patients with liver

cirrhosis, given 420mg daily over four years, showed a significant increase in survival rate.

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Schisandra (Schisandra chinensis)

Other names: Wuweizi, Chinese magnolia

Part used: Fruit

Actions:

Restores the liver

Helps the body cope during periods of

physical and emotional stress

Anti-inflammatory

Liver protective

Enhances liver detoxification

Tonic for the nervous system

Liver regenerator

Antioxidant

Applications: Useful for nausea caused by liver damage and intolerances to foods and drugs.

Schisandra helps reduce toxicity by improving liver function. Schisandra is not only helpful in

protecting and detoxifying the liver but is also an excellent herb for the nervous system. This means

that it can help treat the stress that arises in an illness such as fatty liver disease. Schisandra is useful

in all types of liver disease – both acute and chronic states. Schisandra was traditionally used to treat

irritability and insomnia, both common manifestations of liver deficiency.

Dose: 3-5g a day

Cautions & Contraindications: Schisandra should not be taken during pregnancy.

Turmeric (Curcuma longa)

Other names: Indian saffron

Part used: Rhizome

Actions:

Digestive stimulant

Improves bile flow

Antioxidant

Lowers blood fats

Strong anti-inflammatory

Liver protective

Stomach tonic

Analgesic

Antiseptic/bacterial/fungal/microbial

Inhibits tumours

Applications: The use of turmeric can be traced back to 600BC and has been used as a spice as well

as a medicine. This herb is a strong anti-inflammatory and is therefore useful in fatty liver disease.

Turmeric is also beneficial for digestive weakness, irritable bowel syndrome, flatulence, indigestion

and eczema, which are all expressions of liver disturbance.

Dose: 4-10g a day.

Cautions & Contraindications: Use with caution with blood-thinning drugs if taking turmeric in high

doses.

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Other natural remedies

Celloids / Tissue Salts:

Potassium phosphate (PP) is useful for diabetic patients to help balance insulin levels. This remedy is

also useful for nervous exhaustion, which is often seen alongside liver disease.

Sodium sulphate (SS) is useful as a liver remedy to reduce swelling, seen as a result of fatty

infiltration.

Iron phosphate (IP) helps relieve general inflammation.

"If I'd known I was going to live so long, I'd have taken better care of myself."

(Leon Eldred)

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Chapter 5 – The Treatment Plan

The Fatty Liver Treatment Plan

Wow! I’ve packed in a lot of information so far. Now it’s time to get started on the treatment. I’ve

broken up the treatment plan into two phases:

Phase 1 – The Essentials

Phase 2 – Individualised Treatment Plan

How It Works

Within Phase 1, I have put together the essentials to reverse fatty liver disease, taking into

consideration all of the causal factors of the disease (e.g. obesity, insulin resistance (Syndrome X),

toxins, diet, etc.). If you do nothing else except follow Phase 1 treatment guidelines, then your liver

health, your flabby belly and your general wellbeing will be light years ahead from where you are

right now. However, this phase takes time. A commitment to your health is needed. Be patient and

you will be rewarded with outstanding health and vitality.

The next phase, Phase 2, is all about treating you as an individual. Because you are different to

everybody else, let’s treat you that way. Within Phase 2, select the symptoms/conditions that you

would most like relieved and follow the outlined natural medicines.

For best results, follow the system as it is described, though you can always customise it if you feel

you need to. Keep in mind I do not know your health issues personally. Always consult your doctor

or health care professional before starting any treatment program, as your needs may differ to what

is described below. I wish you all the very best.

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Fatty Liver Disease Treatment Plan

Phase 1 – The Essentials

Duration: Ongoing, anywhere between 0-6 monthsComplete all of the following together

Nutrition: Take all five of the nutrients below Acetyl-L-Carnitine: 800-1000mg a day Alpha Lipoic Acid: 200-400mg a day Choline (800mg a day) or Phosphatidylcholine* (1800-3000mg a day) Multivitamin: 1 tablet a day (best multivitamins will have 10mg of zinc or more) Taurine: 1000-3000mg a day

Optional extras: Coenzyme Q10 (energy production) 200mg a day, Chromium (blood sugar regulator) 200mcg a day

*Phosphatidylcholine can also be taken via diet – 9g of lecithin provides 3000mg of Phosphatidylcholine. Lecithin can be found in health stores and even some supermarkets; it can be sprinkled on cereals, added to protein shakes, or eaten off a spoon – best with meals.

Herbal Medicine: Take all four herbs below Bupleurum: 1.2-2.8g a day (if unavailable, use Dandelion Root) Globe Artichoke: 2.4-6g a day Gymnema: 8-16g a day St. Mary’s Thistle (aka Milk Thistle, Silmarin or Silybum): 45g dried herb or 600mg standardised

extract a day

Optional extras: Goat’s Rue, Fenugreek, Cinnamon (all three are blood sugar tonics)

(Go to the Resource page for “Supplements to get you started straightaway!”)

Follow the Subsequent Recommendations...

Drink: Green Tea (1-4 cups daily) and/or Dandelion Root Tea (1-2 cups daily)

Fatty Liver Diet: Refer to Chapter 7

Juicing: See Chapter 8 for recipes. Ideal: 1 glass daily, minimum 4 glasses per week (begin after the 14-day rapid cleanse and fat-burning diet has been completed)

Secret Goji Protein Shake: See Chapter 9 for recipes. Ideal: 1 glass daily, minimum 3 glasses per week

Lifestyle: Refer to Chapter 11

Exercise: Refer to Chapter 12

Relaxation: Refer to Chapter 13

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Treating You and Your Symptoms

OK, so you are underway with Phase 1 – treating the root causes, the essentials for liver health. Now

it is time to treat you as an individual – time to get you feeling better and eradicate your symptoms.

Welcome to Phase 2.

There are a few things you need to know regarding Phase 2.

Depending on your current state, the natural remedies you are taking in Phase 1 might not be

enough to treat your symptoms. You might need to take some of the other herbs or nutrients

that are listed within Phase 2.

Thankfully, nutrients and herbs have many actions to help you in many areas. For example, alpha

lipoic acid helps reduce inflammation, increases cellular energy, helps protect against oxidative

damage, reduces insulin resistance, assists with weight loss, and assists with liver regeneration.

Six birds with one stone, so to speak.

Select only those sections that are applicable to you. You will get the most benefit by

indentifying your most common signs and symptoms. It may be beneficial to discuss these with

your doctor.

If there are a number of symptoms that apply to you in Phase 2, do not worry. Simply select the

most important symptom or condition and start from there. I advise treating no more than two

at a time.

You will notice in this phase that under both the herbal and nutritional recommendations certain

herbs and nutrients have the following symbols beside them:

I have placed this symbol next to remedies to let you know which herbs or nutrients you are

already taking in Phase 1. If an asterix (*) has been placed after the symbol, you may be

taking the remedy already in Phase 1. I have optimised the design of this treatment plan to

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combine the most powerful natural ingredients in Phase 1, so at least two herbs or nutrients

feature in each section of Phase 2.

This key symbol is to let you know which herbs or nutrients are most effective for the

treatment of the corresponding symptom or condition. If you do not see this symbol in a

section, then that means there is no one particular herb or nutrient that is more effective

than others.

This teapot symbol is to let you know that you can take this herb or nutrient as a

tea.

OK, let’s begin.

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b


START OF EXAMPLE – Treating Liver Pain

If you are following Phase 1, you will notice below that you are already taking Phosphatidylcholine,

Taurine, and a Multivitamin. Now if you are taking all of these supplements and after 1-3 weeks your

pain begins to subside, then I advise that you are taking enough (if you wish you could add one more

remedy from the list). However, if liver pain is a major problem for you, and your pain is not

diminishing, then I suggest adding a few more supplements to your treatment. You might add in

Ginger and Corydalis to get you feeling well again.

6. Do you suffer from liver pain? If so, treat accordingly.

Duration: Until resolvedRecommendationNutrition:Phosphatidylcholine Taurine Multivitamin Methionine: 400mg a day Quercetin: 1000mg a day Selenium: 200mcg Vitamin A, C, & E combination (see below)

(Vitamin A: 5000-10,000iu; Vitamin C: 2000-3000mg; Vitamin E: 400-800iu)

Herbal Medicine: Bupleurum Globe Artichoke St. Mary’s Thistle (aka Milk Thistle, Silymarin or Silybum): 45g dried herb or 600mg standardised extract a day Corydalis: 1.8-3.6g a day Ginger: 1000-3000mg a day b Turmeric: 4-10g a day Cramp Bark: 1.6-3.2g a day Wild Yam: 1.2-2.4g a day

END OF EXAMPLE

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Continued... There are a few things you need to know before continuing with Phase 2.

Please don’t feel that you must take all of the suggestions. Absolutely not! Just make sure you

have a good selection so that you know you are covered. A lot of the recommendations in Phase

1, by way of design, will treat most symptoms in Phase 2. Healing is supposed to be simple, not

complicated.

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Phase 2 – Individualised Treatment Plan

(Recommendation: Select and treat one to two symptoms at any one time – until resolved)

1. Does your liver need extra anti-inflammatory support? Do you suffer from NASH, Fibrosis, or Alcohol induced fatty liver disease? If so, treat accordingly.

Duration: Until resolvedRecommendationNutrition: Alpha Lipoic Acid Acetyl-L-Carnitine Taurine Arginine: 1000-6000mcg a day Fish Oil: 3000mg a day Quercetin: 1200mg a day Selenium: 200mcg a day Vitamin A, C, & E combination (see below)

(Vitamin A:5000-10,000iu; Vitamin C:2000-3000mg; Vitamin E:400-800iu)

Herbal Medicine: Bupleurum Globe Artichoke St. Mary’s Thistle Andrographis: 4-6g a day Dan Shen: 1.5-3.5g a day Ginger: 1000-3000mg a day b Gotu-Kola: 5-8g a day Turmeric: 4-10g a day

2. Do you want to enhance weight loss? If so, treat accordingly.

Duration: Until resolved, generally 12-16 weeks

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RecommendationNutrition: Acetyl-L-Carnitine Alpha Lipoic Acid Multivitamin Phosphatidylcholine Taurine Chromium: 200mcg a day Coconut Oil: 1 tablespoon a day (can used in cooking or added to a protein shake) Conjugated Linoleic Acid: 3300mg a day

Herbal Medicine: Bupleurum Globe Artichoke Gymnema St. Mary’s Thistle Bitter Orange: 2000mg a day (standardized extract) Bladderwrack/Kelp: 2000mg a day Coleus: 750mg a day (1% forskohlin extract) Garcinia: 1000-1300mg a day Gotu-Kola: 5-8g a day Green tea: up to 4 cups a day b

3. Are you weak or fatigued? If so, treat accordingly.

Duration: Until resolved, generally 12 weeksRecommendationNutrition: Alpha Lipoic Acid Acetyl-L-Carnitine Multivitamin Coenzyme Q10: 200mg a day * Coconut Oil: 1 tablespoon a day (can used in cooking or added to a protein shake)

Herbal Medicine: Gotu-Kola: 5-8g a day Licorice: 2-3g a day Rhodiola: 6-12g a day Schisandra: 3-5g a day

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Siberian Ginseng 2.5-6g a day Withania: 3-6g a day

4. Do you have bouts of nausea and/or vomiting? If so, treat accordingly.

Duration: Until resolvedRecommendationNutrition: Vitamin K: 70mcg a day Digestive Enzymes: As directed on label

Herbal Medicine: Bupleurum Globe Artichoke St. Mary’s Thistle Cinnamon: 750mg – 1500mg a day b Gentian: 300-400mg a day Ginger: 1000-3000mg a day b Fennel: 1.5-3g a day b Raspberry Leaf: Take as a tea AVOID: Peppermint – Peppermint is contraindicated in liver cirrhosis

5. Do you have loss of appetite? If so, treat accordingly.

Duration: Until resolvedRecommendationNutrition: Zinc: 25-50mg a day Digestive Enzymes: As directed on label

Herbal Medicine: Bupleurum Globe Artichoke Dandelion Root: * Atractylodes: 1.5-3.5 a day Cinnamon: 750mg – 1500mg a day b

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Gentian: 300-400mg a day Ginger: 1000-3000mg a day b Fennel: 1.5-3g a day b

6. Do you suffer from liver pain? If so, treat accordingly.

Duration: Until resolvedRecommendationNutrition:Phosphatidylcholine Taurine Multivitamin Methionine: 400mg a day Quercetin: 1000mg a day Selenium: 200mcg Vitamin A, C, & E combination (see below)

(Vitamin A:5000-10,000iu; Vitamin C:2000-3000mg; Vitamin E:400-800iu)

Herbal Medicine: Bupleurum Globe Artichoke St. Mary’s Thistle (aka Milk Thistle, Silymarin or Silybum): 45g dried herb or 600mg standardised extract a day Corydalis: 1.8-3.6g a day Ginger: 1000-3000mg a day b Turmeric: 4-10g a day Cramp Bark: 1.6-3.2g a day Wild Yam: 1.2-2.4g a day

7. Do you have abdominal pain? If so, treat accordingly.

Duration: Until resolvedRecommendationNutrition: None Specific Magnesium: 200mg-600mg a day

Herbal Medicine: Bupleurum Globe Artichoke

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St. Mary’s Thistle Chamomile: 1-2g a day b Cinnamon: 750mg – 1500mg a day b Corydalis: 1.8-3.6g a day Cramp Bark: 1.6-3.2g a day Ginger: 1000-3000mg a day b Turmeric: 4-10g a day Wild Yam: 1.2-2.4g a day

8. Are you suffering from Jaundice? If so, treat accordingly.

Duration: Until resolvedRecommendationNutrition: Phosphatidylcholine Taurine Methionine: 400mg a day

Herbal Medicine: Bupleurum Globe Artichoke St. Mary’s Thistle Dandelion Root: 1.5-2g a day b

Juicing: Beetroot Lettuce Tomato

9. Do you suffer from haemorrhoids? If so, treat accordingly.

Duration: Until resolvedRecommendationNutrition: Multivitamin Bioflavonoids mixed (e.g. Rutin, Hesperidin or Quercetin): 1000mg a day Vitamin A cream topically Vitamin C: 3000mg a day Vitamin E cream topically

Herbal Medicine:

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Bilberry: 18-24g a day (fresh) Butcher’s Broom: 1.6-2.4g a day Calendula cream topically Gotu-Kola: 5-8g a day Horse Chestnut: 2.4-3.6g a day Witch hazel: topically

Lifestyle advice: Do not strain on the toilet

10. Do you suffer from uncontrollable itching? If so, treat accordingly.

Duration: Until resolvedRecommendationNutrition:Phosphatidylcholine Taurine Methionine: 400mg a day

Herbal Medicine: Bupleurum Globe Artichoke St. Mary’s Thistle Aloe vera: applied topically only Calendula: applied topically only Chamomile: applied topically only Chickweed: applied topically only Gotu-Kola: 5-8g a day Peppermint: applied topically only

11. Are you suffering from unintentional weight loss? If so, treat accordingly.

Duration: Until resolvedRecommendationNutrition: Zinc: 25-50mg a day Digestive Enzymes: As directed on label

Herbal Medicine: Bupleurum Globe Artichoke Atractylodes: 1.5-3.5 a day Cinnamon: 750mg – 1500mg a day b

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Dandelion Root: 1.5-2g a day b Gentian: 300-400mg a day Ginger: 1000-3000mg a day b Fennel: 1.5-3g a day b

12. Are you suffering from ascites (fluid in abdomen)? If so, treat accordingly.

Duration: Until resolvedRecommendationNutrition: Quercetin (Bioflavonoids) 800mg a day Vitamin C: 2g a day

Herbal Medicine: Globe Artichoke Astragalus: 2.5-3.4g a day Celery Seed: 3-4g a day Golden Rod: 2-2.6g a day Green Tea: 2 cups daily Juniper: 0.75-1.5g a day Terminalia arjuna: 1.5-3g a day

Chapter 6 – The Foundations

Without foundations we have no way of materialising those things that we aspire to have. Whether

they are health, relationships, social, financial or structural foundations, they are the platform for

growth in any area. Therefore, to begin our journey, it makes perfect sense to start at the

foundations for untapped health.

The four main foundational pillars are:

1. Diet

2. Lifestyle

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3. Exercise

4. Relaxation/Meditation

These are in no particular order. Each one is just as important as the other one.

“Watch your thoughts, for they become words.Watch your words, for they become actions.Watch your actions, for they become habits.

Watch your habits, for they become character.Watch your character, for it becomes your destiny.”

Chapter 7 – The Diet

How It Works

Here’s the deal. I have set out the following diet to be followed in a series of phases as well: Phase 1,

Phase 2, and Phase 3. Each phase addresses a key component of the steps required to reverse fatty

liver disease and excess weight. For best results, follow the system as it is described, though keep in

mind that I don’t know your personal health issues. Always consult your doctor or health care

professional before starting a treatment program. Your needs may differ to what is described below.

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http://en.thinkexist.com/quotation/watch_your_thoughts-they_become_your_words-watch/13673.html



You can always customise if you feel you need to. Good luck and may your road to abundant health

be a smooth one.

Phase 1: 14-Day Rapid Cleanse & Fat Burning Diet

The very first thing you need to do to begin to slim and tone your belly and reverse fatty liver disease

is to give your liver a break from the constant onslaught of toxins and dietary burdens. It is a fact of

life that we are surrounded by toxins and our bodies also produce their own through normal day-to-

day processes. There is no escape. That is why I recommend to all of you reading this book that you

begin your treatment with the 14-Day Rapid Cleanse & Fat Burning Diet as a way to prepare your

body’s cells for optimal uptake of nutrition. This diet will improve activation of herbs, boost

metabolism, optimise blood sugar metabolism and simply cleanse ‘soiled’ bodily tissues.

That description is a little understated. The action of this 14-day cleanse is powerful. This diet sets up

the whole body for the rest of the program. It is like a big on-off switch for the body, or a giant reset

button. By doing the 14-Day Rapid Cleanse & Fat Burning Diet, you eliminate toxins which block the

ability of the body to clear and burn fat, and you are also halting the Syndrome X vicious cycle of

carbohydrates and Insulin.

Some of you will obviously be wanting to ‘get straight into it’. That’s fair enough, but in actual fact by

doing this simple 14-day cleanse, you are ‘getting straight in to it’. Imagine this: you have just bought

a run-down car with the intention of ‘hotting’ it up, so to begin, you put in a bigger exhaust, attach a

turbo, and lower the suspension. Is it running better? My word it is. But is it still misfiring and

running smoky? You bet. A simple filter, oil, and spark plug change can do wonders. And that is what

we are doing with this cleanse.

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The 14-Day Rapid Cleanse & Fat Burning Diet – General Guidelines

Alright, you want to get serious about your health, so you’ve decided to make the commitment to

prepare your body. Congratulations!

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Why Do I Need To Cleanse?

When functioning correctly the liver breaks down and assists in burning fat for the body. That is, when working correctly, it will keep

us slim. Toxins, on the other hand, get stored in fatty tissue and block the action of

fat-burning enzymes, hormones and nutrients. Therefore, not only do toxins

cause the liver to become fat, but they are also stored within the liver with the fat. The problem with this is obvious. The liver is the

primary organ to eliminate toxins – if it is overburdened already due to fatty contents, it now has to fight to survive and carry out

its day-to-day tasks.Thus a gentle cleanse is super effective in

turning the tables, so to speak, in removing the body of toxins and allowing the normal processes of the liver to clear and burn fat.


Though not required, it is best to start this programme on a weekend or when you have two days at

home in a row. This is because you may need lots of rest and relaxation during the initial few days.

Drink at least 2 litres of water daily. This can include herbal tea. Hot lemon water before a meal

will stimulate digestion.

Eat plenty of the foods suggested. Do not go hungry, but do not overeat.

Try to use organic produce. If you can’t, please wash thoroughly the skins of fruits and

vegetables before consuming.

Due to the nature of this diet, some people feel quite hungry during various stages of the day. I

find two teaspoons of psyllium husks in a large glass of water 30 minutes prior to a meal (each

day) can help. This gives a sense of fullness without food, yet provides necessary fibre to ‘sweep’

clean your bowel and bind excess fat to be eliminated, allowing greater detoxification.

Be prepared. Take all banned foods out of your cupboards. When hunger hits and you have

nothing within reach, you are less likely to cheat. Take meals to work, or snacks such as nuts if

going out. Prepare several meals in advance and freeze them so you’re never tempted to grab

takeaway.

Be kind. If you slip up, forgive yourself and keep going.

Note: If you have never completed a cleanse (detox) before, or if you are quite ‘toxic’ to begin with,

be aware that you may experience symptoms of discomfort (e.g. foggy head, fatigue, digestive

disturbance, headaches, etc). These signs and symptoms are perfectly normal and are an expression

that all your good effort is working. The symptoms will ease over time (the first two to three days

usually being the worst). Increasing your water intake will help a lot. Be gentle with yourself. If,

however, these symptoms occur and they become too much, then please stop the cleanse at once.

There is no need for heroics. Remember, this only occurs in a small number of people (to this

degree), and the discomfort soon disappears.

OK let’s begin...

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The 14-Day Rapid Cleanse & Fat Burning Diet

The following dietary guidelines are to be followed every day of the 14-Day Cleanse & Fat

Burning Diet.

Though not as effective, a 9-day version of this diet is permissible. However, I strongly urge all of

you to complete the important phase in its entirety.

Breakfast (before 12 noon)

Eat at least 2 large pieces of fruit (avoid bananas)

OR

2 soft boiled eggs

Lunch (Choose 1 or 2 of the following)

Raw salad consisting of between 5 - 7 vegetables

Canned fish or organic chicken or turkey (no skin)

1 cup of potassium broth (see recipe below)

Mid Afternoon (Choose 1 or 2 of the following)

2 pieces of fruit, fruit juice or vegetable juice

1 cup of potassium broth

5 - 7 steamed vegetables

Dinner

One serving of a protein source (one serving = the size of your palm):

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Fish: sardines, salmon, tuna, white bait, mackerel, trout, cod, snapper, bream, dory and other

deep sea fish

Eggs: boiled or poached (2) – use organic or free range

Chicken and turkey (organic)

Soybean products: e.g. miso, tofu, soy burgers

Lentils, chickpeas and other legumes

Vegetable patties or frittatas with tofu or chickpeas

Fish or chicken soup

PLUS one of the following:

2 - 3 cups of steamed vegetables consisting of 5 - 7 vegetables

OR

Raw salad 5 - 7 vegetables (important source of fibre)

(For taste, you may use a small amount of rock or sea salt, lemon, tamari (wheat-free soy sauce),

cracked pepper, cold pressed olive oil or flaxseed oil).

AVOID THE FOLLOWING FOODS/DRINKS:

ALL GRAINS (wheat, oats, rice, etc.)

Wheat and gluten products e.g. bread, muffins, flour, cakes and biscuits.

Sugar, coffee, alcohol, dairy, nuts, tea and junk foods.

Chemical preservatives, colourings, flavourings

Aluminium deodorants. Use aluminium-free, found in Health Food Stores and Chemists

Recipes to Enjoy

Potassium Broth:

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Combine chopped carrots, celery, parsley, spinach, silver beet, onions, ginger, tomato, and

unpeeled potato into a litre of water.

Add Miso to taste.

Simmer with the lid on for half an hour.

Strain and drink the broth (discarding the vegetables).

Handy Tip: Heat up in the morning and place one cup within a thermos for easy access at lunch time.

Okra Stew:

Sauté 2 onions in ½ cup of olive oil, parsley and 6 fresh tomatoes; salt and pepper to taste.

When brown, add 3 cups of water. Chop 5 peeled potatoes in half and add to the water; boil

until half cooked.

Finally add the 1kg of small okra after washing; do not slice (may be canned okra).

Stir for approximately 15 minutes until gluggy.

Best enjoyed while hot!

Remember: take some to work to so you always have the food you need on hand; will also save

you from having to buy lunches!

Epsom Salt Baths/Ginger Baths:

1 tablespoon of Epsom salts or sea salt in a hot bath every second night. Add an essential oil of your

choice for relaxation. Alternatively, chop fresh or dry ginger powder (1 dessertspoon) and add to the

bath.

Phase 2 – Blood Sugar & Insulin Correction Diet (Duration: 12-16 weeks)

(For greater weight loss, you may continue this phase for longer until goals are accomplished)

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Once you have completed all the hard work of your initial liver detoxification, you will be feeling

vital, healthy and energetic. You and your liver have become friends again – you have cleansed your

liver and reset your sugar metabolism. Your liver is functioning better than it has in a long time.

Remember what we said about prevention being the best cure? It’s time to put that theory into

practice by learning which foods help and which foods hinder your liver function. This is a lifetime

plan, so it is not as strict as the liver detoxification diet. It is all about balance and having the

knowledge to do the best you can to stay healthy and energetic for the rest of your life.

Meals should now be balanced with lots of fresh food, healthy plant oils and protein. Though not

required, the best way to increase metabolism and fat burning is to eat 5-6 small meals each day

instead of three big ones for the first four weeks of this dietary program. It is easier to break down

smaller amounts, which keeps your blood sugar balanced, giving you all the energy and

concentration you need to get through the day. After this, you may revert back to three standard

meals for the day (breakfast, lunch, and dinner) plus snacks.

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Adapted from Metagenics – www.metagenics.com.au

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http://www.metagenics.com.au/

“Change is EASY; it is the resistance to change that is HARD”

(Anonymous)

The Pillars To Wellness

The following ‘pillars’ are simple to follow yet provide massive results in terms of fat burning,

reversal of Syndrome X, and liver health. The actions are mainly based on increasing insulin

sensitivity (i.e. decreasing insulin resistance), lowering overall insulin production by the pancreas,

and providing all the necessary vitamins and minerals that help support the liver in healing itself.

The 9 Pillars

Pillar 1: Include protein-rich foods with each meal or snack

Pillar 2: Enjoy a minimum of three cups of fresh vegetables daily (5 - 7 vegetables)

Pillar 3: Enjoy two pieces or one cup of fresh fruit daily (includes fruit juice)

Pillar 4: Include unrefined carbohydrates at one to two small servings daily

Pillar 5: Include a handful of nuts and seeds and up to two tablespoons of healthy oils daily

Pillar 6: Drink a minimum of eight glasses of purified water daily

Pillar 7: Enjoy 30 mins of moderate-intensity exercise most days

Pillar 8: Take recommended supplements daily

Pillar 9: Enjoy a ‘freedom’ meal once a week

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Protein Explained

Best Sources – in no particular order Oily fish e.g. salmon, tuna, sardines, mackerel White fish Lean organic/biodynamic red meat, chicken

and turkey Eggs Tofu Beans

Tempeh Nuts Low-fat natural yoghurt (especially goat and

sheep’s milk) Soy or whey protein powder Wholegrains Keep to a minimum: low-fat feta, ricotta,

mozzarella & quark cheeses (use goat’s & sheep cheeses instead)

Avoid dairy and dairy products where you possibly can (except natural plain yoghurt & A2 cow’s milk).Dairy = Cow

What’s a Serving Size?1 serving = 100gms of fish, poultry or beef

½ serving = ¼ cup goat’s or sheep’s cheese ¼ cup tofu, soybeans or tempeh ½ cup cooked beans, chickpeas, legumes,

lentils 1 large egg 1 tablespoon of either nuts or seeds 1 tablespoon of peanut butter 1 cup natural plain yoghurt

¼ serving = 1 slice of bread ½ cup of cereal 1 cup of vegetables 1 cup cooked rice

*Consume no more than 100g of lean red meat 3-4 times a week

Why should I eat it?Protein is an amazing macro-nutrient. It is the essentially the building blocks for your body. Protein has a role in the following: blood clotting, structural proteins (e.g. muscles and skeleton), cell fluid balance, acid-alkaline balance, enzymes, red blood cells, immune system, hormones, growth and repair, and energy.It is also important to add protein to each meal – here’s why (just like for plant oils/fats):1. Sends satiety (sensation of fullness) messages to the brain, so you don’t feel as hungry and

therefore don’t eat as much.2. Slows down carbohydrate absorption, therefore causes less effect on blood sugar levels and

insulin.3. Gives you a constant supply of energy, unlike sugar or refined carbohydrates.

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Vegetables Explained

Best Sources – in no particular orderAlfalfa, dark leafy greens, artichokes, asparagus, broccoli, Brussels sprouts, carrots, celery, Chinese greens, cucumbers, eggplant, fennel, leeks, lettuce, fresh herbs, peppers, radishes, spinach, sweet potato, tomato, zucchini, watercress, green beans, beetroot, cabbage, cauliflower, corn, dill pickles, garlic, parsnips, peas, pumpkin, red cabbage, turnips, mushrooms, chilli, capsicum.

What’s a Serving Size? ½ cup of other vegetables, cooked or chopped raw 1 cup of raw leafy vegetables ¾ cup of vegetable juice

Fruit Explained

Best Sources – in no particular orderBlackberries, blueberries, raspberries, grapefruit, lemons, limes, papaya, pawpaw, pineapple, plums, pears, rockmelon, strawberries, watermelon, apples, apricots, cherries, grapes, honeydew melons, nectarines, tangerines, pomegranates, rhubarb, mango, kiwi fruit, fig.

What’s a Serving Size? 1 medium apple, peach, orange ½ cup of chopped, cooked, or canned fruit ½ cup berries ¾ cup of fruit juice ¼ cup dried fruit

Why should I eat Fruit and Vegetables?They produce an alkaline environment that helps all the activities of hormones and enzymes. Naturally rich in antioxidants and phytonutrients, they keep our cells healthy, delay signs of ageing and fight against disease by destroying disease-producing free radicals. Antioxidants also lessen damage to collagen, the connective tissue of the skin, meaning that you will have fewer wrinkles and younger-looking skin. Furthermore, they lessen damage to your internal organs and lower the risk of cancers.

*“Phytonutrients in specific plant foods are some of the most powerful biological response modifiers scientists have yet discovered.” (Jeffrey Bland Ph.D.) Phytonutrients can be defined as plant-derived nutrients.

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Carbohydrates Explained

Best Sources – in no particular order Quinoa Raw or steamed vegetables Raw fruit – best sources are apples, pears

and berries Unprocessed rolled oats Kamut

Barley Rye Spelt Basmati and brown rice Black-eyed peas, adzuki beans and soy beans Wholegrains (all except wheat)

Avoid wheat and wheat products where you possibly can.Wholegrains = Unprocessed

What’s a Serving Size? 1 slice of bread (e.g. rye, spelt, kamut, oat & rice breads) 1 small roll (e.g. rye, spelt, kamut, oat & rice rolls) 1 wrap or flat bread (e.g. rye - pita, lavash, tortilla or mountain bread) 1 small homemade muffin (using healthy ingredients) 30g of muesli or ready-to-eat cereal ½ cup of cooked, rice, pasta (e.g. rice pasta) or cereal (e.g. polenta)

Why should I eat them?Carbohydrates are mainly a fuel or energy food. When your carbohydrates come from vegetables, fruit, and wholegrains, these three sources not only provide you with energy, they also provide you with essential vitamins, minerals, and valuable fibre that acts as a broom to keep your digestive tract healthy and clean.

Plant Oils/Fats Explained (a.k.a. essential fatty acids, essential oils)

Best Sources – in no particular order Virgin and extra-virgin olive oil (preferably

cold pressed) Flaxseed (linseed) oil Walnut oil and walnuts Avocado Pumpkin pepitas (seeds)

Sesame seeds Nuts (not peanuts or roasted, salted nuts) Oily fish: salmon, mackerel, sardines, tuna,

herring Wholegrains

What’s a Serving Size? 2 tablespoons of nuts or seeds 1 tablespoon of flaxseeds or flaxseed oil ½ -1 avocado or a teaspoon of avocado oil 1-2 teaspoons of extra-virgin oil used for cooking, or as a salad dressing 1 small can of oily fish

Why should I eat them?There has been a lot of misconception with regard to oils and fats over the past two decades, as all fats have been placed under the one banner. Plant oils and fats (including fatty fish) are absolutely essential to a healthy diet and a healthy being (as opposed to animal fats).

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Plant oils/fats increase energy, play a major role in brain development, are a nutrient for the nervous system, help you lose weight, soften and nourish the skin, lower the risk for cardiovascular disease, are essential for reproductive health, manufacture hormones, decrease inflammation and much more.

It is also important to add plant oils/fats to each meal. Here’s why:1. Sends satiety (sensation of fullness) messages to the brain, so you don’t feel as hungry and

therefore don’t eat as much.2. Slows down carbohydrate absorption, which causes less effect on blood sugar levels and insulin.3. Gives you a constant supply of energy, unlike sugar and refined carbohydrates.

Water Explained

Best Sources – in no particular order Filtered Water Bottled Water (glass)

What’s a Serving Size? 1 Glass (250mls) On top of the 8 glasses required a day, add 2 glasses (500ml) of water for every cup of coffee

drunk On top of the 8 glasses required a day, add 4 glasses (1 litre) of water, for every hour of intense

physical activity

Why should I drink it?Water is crucial for us to remain healthy and alive. However, all too often proper hydration is neglected. Water is second only to oxygen as essential for life. The body can survive for six weeks without food, but only days without water. The body and all its organs are comprised mainly of water, making the average person about 70% water! The water you drink literally becomes you!

Here are some of the reasons why water is so important: Removes toxins and other wastes from the

body Carries nutrients and oxygen to all cells in the

body Cushions joints Helps convert food into energy

Protects and cushions vital organs Regulates body temperature Moistens oxygen for breathing Aids our digestive system Every process in our body occurs in a water

environment.

Possible health conditions that can arise from constant dehydration: Dementia, arthritis, back pain, low immunity, high blood pressure, loss of muscle tone, poor kidney function, constipation, weight gain, Increased hunger, ageing skin (dry, itchy & saggy), asthma, migraine, allergies. Toxins and wastes back up in your body, making you feel generally unwell. Body temperature imbalances, making you feel overheated, or you may feel chronically cold and unable to get warm.

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Others...

Fibre Explained

What’s a Serving Size?A daily intake of 30 grams is required for a healthy diet.If the above guidelines for fruit, vegetables and carbohydrate intake are followed, you will be automatically consuming an adequate amount of fibre (30+ grams)

Why should I eat it?A healthy consumption of fibre helps with the following: relieves constipation, lowers cholesterol, slows absorption of carbohydrates and sugars (creating longer-lasting energy), reduces the risk of diabetes, cardiovascular disease and colon cancer, builds up gut-friendly bacteria and increases satiety (sense of fullness).

Oxygen Explained

What’s a Serving Size?1 serving = A big deep and relaxed inhalation through your nose and down in to the bottom of your belly, then up into the top of your chest. Followed by a big deep and relaxed exhalation from the top of your chest into your belly, and then out through your nose.

Why should I breathe it in?Of all nutrients, oxygen is the most important. It is the primary nutrient without which life could not exist. We know that we can go without food for up to six weeks and that we can live without water for roughly 3-5 days. Oxygen is a completely different story… Five minutes is about the maximum the average person can last without it. As mentioned before, the body is made up of 70% water. Oxygen accounts for 90% of the makeup of water!

A life without oxygen: Cells would be completely starved of energy – therefore become dysfunctional – and then die. Immune system would be depleted – oxygen helps the immune system neutralize pathogens

such as viruses, fungi and bacteria and remove the effects of pollution and endotoxins (toxins produced by the body).

Toxic overload would occur – we need oxygen to process and excrete waste products in the body.

A Note on BreathingBreathing is one of the most underrated techniques/practices in the Western world today. Most Westerners do not breathe properly, nor do they acknowledge it as a therapy in own right, though in Eastern traditions/medicine it remains central to their philosophy of wellbeing, and for good reason.There are many important reasons why breathing is fundamental to a healthy existence; here are two that I believe are most important.

1. Breathing supplies various organs and tissues within the body with life-giving oxygen (as discussed)

2. Breathing provides mental and emotional benefits: By exercising control over breathing, you can learn to control the energy within the body and ultimately gain full control over the mind. In yogic breathing exercises, breath is seen as the

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important link between our physical and mental aspects. Controlled breathing cleanses and strengthens the physical body, but its most important benefit is to the mind.Proper breathing soothes the nervous system, calms, steadies, and clears the mind, improves concentration, focuses attention, and increases the ability to deal with complex situations without suffering from stress.In addition, proper breathing calms the emotions, increases emotional stability, helps with emotional control and equilibrium, reduces craving and desire, combats depression, helps in the relief of grief and sadness, puts you in touch with your inner self and gives you poise and serenity.

Diet Guidelines & Suggestions

Now it’s up to you how you decide to consume the following foods in their serving ranges.

Include protein-rich foods with each meal or snack 5 - 7 servings of vegetables (3 cups of vegetables) 2 servings of fruit 1 - 2 servings of unrefined low-GI carbohydrates 2 - 3 servings of plant oils/fats 8 servings (glasses) of water: add 4 more glasses for every hour of exercise; add 2 more glasses

for every one cup of coffee 30 grams of fibre (by following the above guidelines, you will consume the 30 grams of fibre a

day) Oxygen

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Recipes

The following recipes have been taken from a fabulous book called The Alkaline Cookbook by late

Melbourne chiropractor Dr. Annie Guillet. This book is the result of years of taking food and turning

it into medicine. I hope you find these recipes both useful and delicious!

1. Buckwheat Crepes with Alkaline Syrup Breakfast

Ingredients1 cup Buckwheat flour2 eggs *1 tablespoon olive oil½ teaspoon Celtic salt½ litre water3 tablespoons olive oilFor a less rich slice use fresh tomatoes*1 egg = 1 tablespoon ground flax seed simmered in 3 tablespoons of water

MethodIn the mixer, add all ingredients for 1 minute.If no mixer, pour flour in a bowl, add oil, eggs and Celtic salt. Mix vigorously.Slowly add water.Mix quickly for 3 minutes to obtain a smooth mixture.Let stand for 2 hours, with a cloth over the top of the bowl. Oil your pan and flip both sides of your crepes when the pan is hot.

2. Butternut Pumpkin Soup

Ingredients2 butternut squash1 onion3 - 4 cups water with Celtic salt 1 can coconut milkcinnamon and nutmeg

MethodCut squash in half, remove seeds, remove skin, and cut flesh into small pieces.Cut onion into small pieces.Bring water to boil with the salt and add veggies, cinnamon and nutmeg.When all veggies are soft, blend with the mixer.Serve in bowl and garnish with onion rings.

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3. Chargrilled Calamari

Ingredients2 calamarigarlic mayo to taste4 cups rocket leaves2 tablespoons balsamic vinegar2 tablespoons flax seed oil3 tablespoons lemon grass 2 garlic cloves, mincedCeltic salt1 cup spelt bread crumbs3 tablespoons olive oil

MethodSlice calamari and dip it in a mix of breadcrumbs, garlic and lemon grass.Put olive oil in a pan and heat up gently. Fry the calamari for 3 minutes and add ¼ cup water. Cover and simmer until calamari are tender.In a bowl, mix rocket leaves, flax oil and vinegar; add salt to taste.Mix calamari in the bowl and add rest of the crumbs mix too.

4. Red Cabbage, Carrot and Sesame Salad

Ingredients½ red cabbage, shredded3 carrots, sliced½ cup almondssesame seeds2 cups spinach leaves½ lemon, squeezed2 tablespoons olive oilsalt and pepper (to taste)

MethodMix all ingredients in a bowl and squeeze the lemon over the salad.Let sit in the refrigerator for 20 minutes.Serve and sprinkle with sesame seeds.

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5. Asparagus Crepes with Hollandaise Sauce

IngredientsHollandaise sauce: 3/4 cup Soft Tofu2 tablespoons Lemon juice1 tablespoon Olive Oil½ teaspoon Celtic SaltPinch Turmeric Pinch PaprikaPinch Cayenne Pepper

Method1. See buckwheat pancakes recipe.2. Break foot off the asparagus and steam fry with Celtic salt in a pan until asparagus are vivid green and a touch soft. Drain.3. Open pancake into a plate, lay 3 asparagus onto it and roll.4. Blend all ingredients for the sauce together and pour over pancakes.Very good for breakfast as well.This one is not only great and delicious – it also makes you full and satisfied!

The photos above look devilishly wicked and tempting, right? Well, you can enjoy them without

feeling guilty, because they are healthy for you! I hope the illustrations will give you enough

motivation and inspiration to eat healthy liver-friendly foods EVERY DAY.

If you would like further help or ideas on what to eat then you should definitely check out Dr. Annie

Guillet’s alkaline cookbook at: The Alkaline Cook Book

It makes eating alkaline easy, simple and delicious! You can prepare a healthy meal in no time. There

are even recipes for snacks and appetizers, smoothies and more!

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http://www.alkalinecookbook.com.au/idevaffiliate/idevaffiliate.php?id=140

More Recipes...

(Vegetarians Please Note: Please substitute all animal products with suitable vegetarian alternatives, the completely allowable e.g. Tofu, tempeh, beans, legumes, lentils, etc.)

BREAKFAST

OMELETTEIngredients 2 eggs 1 tablespoon milk (rice or oat milk) 1 tablespoon chopped onions 1 handful baby spinach 1 medium sized mushroom Iodized salt & pepper to taste

Cooking method:Beat eggs. Combine all ingredients. Pour into non-stick pan. Cook without stirring for 2 minutes then fold the omelette in half. Serve on a plate.Serves 1

POACHED SALMON AND EGGSIngredients Eggs, whole 150g Salmon fillet, cut into 2 pieces 200 ml water 3 tsp. toasted slivered almonds sprinkling fresh chopped parsley freshly ground pepper

Cooking method:Put the fish in a non-stick frying pan and cover with water. Bring slowly to boil, and then simmer until fish is tender but not breaking up. Transfer with a slotted spoon to warmed serving plate and keep hot. Bring the cooking liquid to a boil. Crack an egg into a cup. Using a spoon, stir the water very quickly to create a ‘whirlpool’ and then slide the egg carefully into the water. Repeat with the remaining egg. Simmer for 3 minutes or until each egg is firmly set. Meanwhile sprinkle fish with pepper to taste. When eggs cooked, remove from the pan with a slotted spoon and place on each piece of fish. Garnish with toasted almonds and fresh chopped Parsley

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LUNCH OR DINNER

FRESH GARDEN SALADIngredients 180 g chicken ¼ cup sliced celery ¼ cup sliced red capsicum ¼ cup fresh snow peas 1 cup lettuce 1 avocado sliced

1 small tomato cut into wedges Lemon, squeezed Cracked black pepper 1 tablespoon mayonnaise 1 tablespoon Olive Oil

Cooking method:Combine all ingredients together, dress with lemon, mayonnaise, pepper, and Olive Oil. Serve immediately.Serves 2

BAKED FISH WITH TOASTED ALMONDSIngredients Trout or (other choice of fish) 3/4 cup vegetable mix – green beans, carrot,

snow peas ¼ cup onions, thinly sliced 2/3 cup vegetable stock 1 tbs. fresh chopped parsley 1 tsp. almonds, slivered, toasted pinch of chopped marjoram Olive oil cooking spray iodized salt to taste

Vinaigrette: 1 tsp. Dijon mustard 4 tbs. extra virgin Olive oil 1 tbs. Balsamic vinegar 1 dsp. capers, chopped 1 dsp. fresh parsley, chopped 4 tbs. hot water

Cooking method:Steam green vegetables till tender, strain and put aside to cool. Lightly toast slivered almonds until golden, put aside to cool.Vinaigrette:Put all ingredients together in closed jar, shake vigorously a few minutes. Pour over vegetables and let stand (for vinaigrette to soak into vegetables 25 minutes)Fish:Clean, wash and dry fish. Spray coat shallow casserole dish with Olive oil cooking spray. Add onions and fry gently until onions soft and golden. Place the fish on top of onion mixture, pour over vegetable stock then sprinkle with parsley, marjoram and iodized salt. Bake in preheated oven (200ºC or 400ºF) until cooked (up to 25 minutes), baste a few times. Serve with garnished toasted slivered almonds and, strained green vegetable mix from vinaigrette.

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LENTIL AND VEGGIE SOUPIngredients 3 small potatoes, peeled and finely chopped

into cubes 1 sweet potato 5 tomatoes, peeled and crushed ½ pumpkin 1 leek 2 carrots 1 onion ½ spring onion

ginger, finely shredded ½ cauliflower 1 bunch spinach 1 handful fresh basil 5 sliced mushrooms 1 cup of chickpeas 1 cup of lentils 3 cloves garlic

PreparationSoak chickpeas and lentils overnight and rinse

Cooking method:Lightly sauté garlic, ginger and onions in olive oil. Bring water to boil in pot-approximately 2 litres. Once boiling, turn onto low heat and add potatoes, pumpkin, sweet potato, carrots and cauliflower. Simmer for about 10 minutes. Add the rest of the vegetables, and then add black pepper and red chilli to taste. Simmer for another 10 minutes and then add lentils and chickpeasKeep cooking until vegetables and lentils start to mush together and then drain any excess water. Add tomatoes and cook for another 5 minutes. Let mixture set for 10 minutes and then mix with a blenderServes 4

LENTIL AND CORIANDER SOUPIngredients 200 grams brown lentils, soaked overnight

with seaweed in water 1 tsp turmeric powder ½ bunch fresh coriander ½ fresh red chilli 3 cloves chopped garlic

½ fresh lemon 2 tsp crushed cumin crushed black pepper (to taste) ½ brown onion Greek yoghurt (natural/unsweetened)

Preparation: Drain and rinse lentils and bring them to boil in 1.5 litres of water. Cover and simmer until lentils

are soft – may take up to 45 minutes. Lightly fry onion, garlic, turmeric and cumin in olive oil for a couple of minutes on low heat. Drain lentils but save the cooking water for the soup. Blend lentils in a blender until a mushy

consistency. Squeeze lemon into lentils and blend with more cooking water. Add fresh coriander to taste.

Add fried spices and continue to blend. Add this mixture to a large pot; pour in unused cooking water and simmer for another 20

minutes. Add finely chopped red chilli to taste. Serve and add cracked pepper and a dollop of natural yoghurt. Place fresh coriander on top, as a

garnish.

VEGETABLE STIR-FRYPage | 80



Ingredients 250 gram block firm tofu 1 carrot ½ cauliflower 5 mushrooms 2 handfuls snow peas bok choy baby spinach

½ cup brown rice fresh ginger, grated 2 garlic cloves 1 onion fresh lime tamari (wheat free soy sauce) tahini (ground sesame seed paste)

Preparation: Bring water to the boil; add ½ cup brown rice and boil for about 30 minutes until soft Sauté onions, garlic and ginger lightly in olive oil for 2 minutes. Add cubed tofu, sprinkle with tamari and cook for a further 2 minutes on low heat. Add cauliflower, shredded carrots and mushrooms and cook for another 2 minutes. Cook for about 3 minutes on low heat. Add watery green veggies, snow peas, bok choy, and stir through Serve vegetables on a bed of brown rice, sprinkle with lime juice and mix through 1 tablespoon

of tahini.Serves 2

MARSALA CHICKEN VEGETABLE CURRYIngredients 180 g of skinless chicken or turkey breast (beef or lamb) 1 cup of mixed raw vegetables: carrot, zucchini and peas 2 tablespoons Garam Marsala Iodized Sea salt and pepper to taste 1 teaspoon dried parsley 1 teaspoon dried nutmeg Olive oil

Cooking method:Coat chicken breast with olive oil. Sprinkle with traditional curry powder, sea salt and pepper. Wrap inside foil and bake in hot oven for up to 20 minutes, until cooked. In a food processor, process all vegetables together until fluffy. Place vegetables in a bowl and spray coat with olive oil (until they bind together). Then place vegetable mixture onto a piece of foil. Sprinkle with dried basil, parsley and a pinch of nutmeg. Carefully bring up edges of foil and fold into packet securely, but leave a little airspace inside. Place vegetable packet in oven next to chicken parcel and cook (approximately 15 minutes). Grate or chop vegetables finely, if no food processor available.Serves 2

TEMPEH AND VEGIE STIR FRY IN WOKIngredients

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1 tbsp olive oil 200g of tempeh 50 grams celery 50 grams radish 50 grams zucchini 1 tbsp diced chives 1/3 cup water.

Cooking method:Heat oil, add all vegetables and tempeh, and stir through very quickly. Add 1/3 cup water and keep stirring. Cook on high heat approximately 4 minutes stirring all the time. If it starts to burn, add a little more water. Turn out and serve.Serves 1

A Sample Five-Day Menu

Breakfast Snack Lunch Snack Dinner

Day 1

Protein shake – see recipes, Chapter 9

Handful of nuts & seeds

Salad made with tuna, boiled egg, cucumber, tomato, green beans & olives

Fruit salad: ½ apple, 6 strawberries, ¼ cup pineapple, 2 tbsp LSA, 2 tbsp natural yoghurt

Lentil burger, tomato, onion, lettuce, mushrooms, on rye bread

Day 2

½ cup high protein muesli, strawberries, raspberries, 1 tbsp LSA, 1 tbsp natural yoghurt

Handful of nuts and seeds

Open sandwich : 1 slice sourdough rye, seasoned chicken breast, mixed salad


Poached fish with vegetables, lemon juice and seasoning

Day 3


1 small tin of tuna or 2 hard boiled egg

Grilled chicken with salad

Natural yoghurt with ½ cup berries and 1 tbsp LSA

Vegetarian bean chilli with 1 serve Brown rice

Day 4

½ cup porridge oats ½ grated apple milk (soy, rice, oat, almond, goat’s or A2 cow’s milk)


Bean, salmon, goat’s feta and mixed vegetable salad

1 slice toast with grilled tomato, avocado, spinach and tuna or smoked salmon

Marsala chicken vegetable curry(see recipe above)

Day 5

1 slice sourdough rye toast ½ Avocado1 grilled tomato 2 poached eggs

Piece of fruit Quinoa (½ cup), chickpeas, goat’s feta, tuna salad with lemon dressing

Celery sticks with hummus or beetroot dip

Lean meat, chicken or Tempeh, with stir-fry vegetables and ½ cup of Quinoa and roasted pine nuts

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Other Dietary Tips and Suggestions

We all take in information differently, so I have prepared this section to help you gain clarification

and understanding by providing the same information in a different format. Plus I have added a little

bit extra. I hope that it helps!

Foods and Liquids to Include

Food Group Food Sources RationaleAntioxidant foods

Red, purple, blue, yellow, orange fruits & vegetables

Reduce the effects of oxidative stress and inflammation throughout the body, including the liver

Essential Fatty Acids

Avocado, organic eggs, fish, nuts and seeds

Improve liver regeneration. Regulate prostaglandins that reduce inflammation and pain. Although in the case of advanced liver disease it is advised to avoid high fat diets as they place extra burden on the liver, these fats are healthy and essential for heart and brain function, among many other things. Servings should not be huge as the liver is still involved in the breakdown of these fats.

Green Tea Green Tea – always use leaf tea, not bags, to achieve a medicinal effect – organic is always preferable

Improves digestive health by inhibiting ‘bad’ bacteria, which may be implied in the development of fatty liver disease as well as digestive disorders. Excellent antioxidant. Drink up to 4 small cups daily. Polyphenols found in green tea protect the liver from alcohol damage.

Protein Include 1.5-2g of protein per kg of body weight daily.As saturated fats should be avoided, the best sources are fish, natural unsweetened yoghurt, lean chicken, tofu, legumes, nuts and seeds.

Vegetarian sources of protein should be encouraged, as they are easier to digest. If protein is not broken down effectively it can become toxic to the body and do more harm than good.

Protein intake encourages stable blood sugar levels and keeps us full for longer, as opposed to refined carbohydrates. Protein is therefore essential in both snacks and main meals for individuals with insulin resistance and obesity.

Proper combinations of vegetarian proteins or fish help the body to heal, prevent muscle wasting and provide a far more stable form of energy than carbohydrates, especially the refined variety.

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Plant Fibre Pears, apples, oat bran, slippery elm, psyllium

Promotes bile secretion. Improves digestion in the bowel. Fibre binds toxins in the bowel so that they can be eliminated, thereby assisting the liver with its detoxification role.High fibre diets, as compared to diets high in refined carbohydrates, have been shown to help resolve non-insulin dependent diabetes (Type II)

Brassica Family Veggies

Cabbage, Brussel sprouts, broccoli,cauliflower, turnip

Improve liver function

High Sulfur Foods

Onions, garlic, legumes, eggs, cabbage, cauliflower, Brussels sprouts

Garlic cleanses the blood and helps lower cholesterol levels, triglycerides, and balances blood sugar. It also contains antioxidants. Onion is packed with antioxidants, increases good cholesterol (HDL) and helps reduce blood sugar levels.

Spices and Herbs

Turmeric, ginger, cinnamon, licorice, cumin, fennel, dill, black pepper, rosemary

Rosemary prevents toxic damage to the liver. Turmeric is a strong anti-inflammatory and improves liver detoxification capacity. Turmeric also prevents fats from depositing in the liver. Licorice and ginger are also anti-inflammatory and ginger helps reduce nausea. In Chinese medicine these spices are for stimulating the liver to resolve stagnation. Cinnamon helps reduce blood sugar levels

Vitamin C Citrus foods (if tolerant) broccoli, rosehips, papaya, mango

Stimulates gentle detoxification, especially after alcohol abuse. Antioxidant.

Water Use only filtered water, 8-10 glasses a day. (Water intake needs to be increased if exercising and also in hot climates.)

Helps dilute and eliminate toxins. Takes the burden off the liver by supporting detoxification through the kidneys and skin. Water can aid in weight loss. A lot of the time when we think we are hungry we are actually just dehydrated. If you feel hungry but probably shouldn’t be, have a glass of water and wait twenty minutes. If you still want to eat then, it is hunger, not just a desire for food.

Complex Carbohydrates

Brown rice, buckwheat, lentils, millet, quinoa, oats, vegetables

A damaged liver can’t store glycogen effectively, so healthy forms of carbohydrates must be supplied for stable energy.

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Raw, Fresh Foods

Sprouts, seeds, fresh fruit and vegetables

These foods help to relieve liver stagnation. Nutrient content is higher, as many vitamins and minerals are lost through processing, cooking and heating.

Bitter Foods Lime, lemon, grapefruit, romaine lettuce, rocket, quinoa, radish leaves

The bitter taste improves digestion (often deficient as a response to liver disease) by stimulating receptors in the brain to produce the right environment in the stomach for optimal digestion. These foods also reduce liver stagnation.

Low-Glycaemic Index (GI) Foods – Foods High in Fibre and Essential Fatty Acids

Avocado, sweet potato, nuts, lentils, soy beans, wholegrains (barley quinoa, oats, brown rice)

These foods slow down the passage of glucose into the bloodstream and are digested slowly, providing longer lasting energy and reducing sugar cravings

Avocado is high in fibre and essential fatty acids that slow down absorption of glucose into the bloodstream.Nuts are also high in essential fatty acids, plus protein, helping balance blood sugar levels, plus providing a feeling of satiety.

Chlorophyll-Rich Foods

Red grapes, spirulina, chlorella, wheat grass, barley grass, green leafy vegetables

For liver regeneration and cleansing, and to reduce liver stagnation. Excellent for recovery from alcohol abuse.

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Foods and Liquids to Exclude/Reduce

Food Group Food Sources Rationale

Alcohol Wine, beer, spirits, etc.

Toxic to liver, high amount of sugar, depletes body of essential vitamins and minerals, causes insulin resistance (Syndrome X), diabetes, and liver cirrhosis (in excess)

Foods with a High Glycaemic Index/Load.

Fruit juices, bread, white rice and pasta, potato, parsnips, confectionary, processed snacks, crackers, noodles, baked goods.

Sugars are rapidly absorbed into the bloodstream and place a stress on the pancreas that quickly produces insulin in an attempt to reduce blood sugar. They also place a burden on the liver, which has a responsibility for balancing glucose levels.

Hydrogenated Fats/Oils & Trans Fatty Acids

Processed foods – always read the labels

Hydrogenated/trans fatty acids, compared to naturally occurring fats and oils, are the wrong shape. Therefore these tend to accumulate in the liver for processing. They eventually build up to a point where they clog the liver and causes excess fats to infiltrate the liver.

Saturated Fats Red meat, confectionary, baked goods, high-fat dairy foods, margarine

Increases the likelihood of developing/increasing fatty infiltration of the liver. High amounts of fat are too much for a damaged liver to handle, as it cannot produce enough bile to break down the fats, which causes digestive problems and further fatty accumulation in the liver.

Sugar and Refined Carbohydrates

Confectionary, baked goods, white bread, white pasta, crackers, noodles

Sugar is considered a ‘congesting substance’, placing extra burden on the liver and contribute to obesity and insulin resistance, often the cause of fatty liver disease. If sweet foods are needed, honey is fine in small amounts, as it has a detoxifying effect.

Fried Foods Practically anything can be deep fried in some societies!

Frying leads to oxidation by free radicals, which can result in cellular damage.

Dairy Products Milk, cheese, ice-cream

Dairy foods contain high levels of antibiotics, steroids and artificial growth hormones. Cows are treated with these in high tech dairies to prevent disease and boost milk production. Dairy may be high in saturated fats, which are considered congestive to the liver. These fats are difficult to break down, especially if there is a deficiency of bile.

Caffeine Coffee, chocolate, black tea, some energy drinks, some weight loss supplements

These substances are high in sugar (plus caffeine leads to increased blood sugar levels and is read by the body as a sugar it needs to break down). Caffeine encourages blood sugar imbalances and therefore has a role in the development of Syndrome X and diabetes. Caffeine is also

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considered to be a toxin, as it requires metabolising in the liver, making the liver work even harder. Regular intake may contribute to the cause of fatty liver disease, and all of this occurs before you even add sugar to your drink!

Salt Takeaway/restaurant foods, processed foods, readymade dinners

Sodium retention occurs as a result of obstruction to venous outflow due to distorted liver cells. This results in swelling of the legs and abdomen.

Phase 3: Maintenance (Duration: Ongoing)

Everything as above, but allowed one to two more servings of unrefined carbohydrates daily.

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Chapter 8 – Juicing

Raw juices are excellent for general health and wellbeing – there are many ingredients that are

specifically beneficial for liver function. Some foods, when eaten raw or juiced, contain certain

enzymes that assist the liver in its function of breaking down fats. Juices also contain vitamins and

minerals that maximise digestive function and improve the immune system. Both these functions

become compromised by fatty liver disease. Therefore juicing is a fantastic all-round therapy. Not to

mention how delicious and refreshing it can be!

Important: Do not start juicing until the 14-Day Rapid Cleanse & Fat Burning Diet has been

completed. The sugar content of juices will negate the benefits provided by this 14-day diet.

Some tips to get started:

Vegetable juices are always a better option than juices containing lots of fruit. This is simply

because, generally speaking, fruits contain higher sugar content than vegetables.

Bitter foods are excellent for liver and digestive function, but not so palatable. You don’t want to

drown out the taste completely, as it is the bitter taste itself that stimulates receptors in the

brain to tell the body it is ready to digest. If using bitter foods, you might like to add a slice of

apple to mellow the bitterness. Remember moderation: you do not want a sugar overload; you

are just trying to take the edge off!

Try diluting juices with filtered water if you are concerned about sugar levels or weight gain.

For an extra health boost, you can add nutritional powder supplements such as chlorella,

spirulina, magnesium, zinc or Vitamin C.

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Essentially, you can juice any fruit or vegetable you like; imagination is the only limit. Of course,

experimentation may sometimes lead you in the wrong direction, but you will certainly come up

with some favourites. There is something to be said for the old saying, ‘if it tastes bad, it is probably

good for you’. This is where strong-tasting substances such as lemon and ginger come in. They are

packed with nutrients and excellent for liver function.

According to your needs, you can mix and match from the following lists or simply follow some tried

and tested recipes if you are not feeling adventurous.

The best fruits and vegetables for the liver:

Beetroot, carrot (use carrot in moderation due to sugar content), broccoli, cauliflower, asparagus,

Brussels sprouts, lemon, grapefruit.

Fruits and vegetables that lower blood sugar:

Brussels sprouts, broccoli, green beans, lemon. You can also try garlic or cinnamon if feeling

adventurous.

Blood cleansers:

Red grapes, apple, beetroot, lemon, garlic, papaya, cherries, cucumber. You could also try adding a

shot of one of nature’s cleansing “super foods”: spirulina, alfalfa or wheatgrass.

Fruits and vegetables that improve immunity:

Red apples, ginger, garlic (only the brave will juice this!), carrots, spinach, kiwi fruit, oranges,

blueberries, cranberries (use in moderation due to sugar content).

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If you simply must have sweetness (the fruits with the lowest glycaemic index)

Apple, plums, peaches, grapefruit.

Even though these have the lowest sugar content, you should still not drink pure fruit juice, and not

at all if you are diabetic. You can either dilute with water, or choose one fruit and add it to your

vegetable juice.

Some Tried & Tested Recipes

Liver Detox – refreshing and tastes great!

Ginger, carrot, celery and beetroot.

Immune support:

Carrot, ginger, wheatgrass, red apple, celery and kiwi fruit.

Blood cleanser – for special occasions, not an everyday juice:

Red apple, red grapes, strawberry and carrot. This one is very sweet, so should be diluted with

filtered water. This should not be used at all in cases of diabetes or Syndrome X.

To Fast or Not To Fast?

Juicing is a fantastic idea for both general and liver health, but what about the big craze of juicing-

only diets? What you need to realise here is that while the fruits and vegetables being used are

packed with nutrients and antioxidant, blood sugar balance is a huge concern with regard to fatty

liver disease. Plus you need all the energy you can get while trying to give your liver a chance to

cleanse. There are some foods that are essential to your daily diet that simply cannot be juiced.

Remember the requirements for protein and healthy fats for liver health? Not to mention the fact

that you need them for energy to get through the day. There is not much point cleansing your body

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if you are cranky and can’t focus on anything. For this reason, the best way to juice is to combine

them with your new, healthy eating plan.

Incorporating the Art of Juicing Into Your Routine

Regular juicing can be used as part of your ongoing dietary plan. As fatty liver disease can often

cause a lack of appetite and digestive sluggishness, juices are an excellent option in the treatment.

Juices can give you a pick-me-up during that late afternoon slump and reduce the desire for

chocolate or coffee. But please be aware that once cut and processed, fruits and vegetables quickly

lose their nutrient content. This means that it is far less effective to make a juice in the morning and

carry it around all day. So get up a few minutes earlier, or take a break from work, and run down to

the juice bar instead of the coffee shop or snack machine. Your body will thank you for it! For

maximum benefit, you can have a fresh juice daily, or at least four times a week, to gain a

therapeutic benefit.

“Be the change you want to see in the world”(Ghandi)

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Chapter 9 – The Secret Goji Protein Shake

This ‘Goji Protein Shake’ packs an enormous amount of power to restore liver function and should

not be underestimated. The raw ingredients alone contain the necessary healing power to change

your liver’s health. When combined in a shake, they create a synergy of nutrients that help to gently

support, nourish, detoxify, and change your liver’s environment to vibrant health. The best part is

that it is the best tasting medicine in the world! Who said you couldn’t enjoy yourself while healing?

Select one or more ingredients from each section to make your shake! Enjoy one daily.

Core Ingredient

30ml Goji Juice (aka Wolfberry Juice)

Protein

Whey or Soy Protein Powder: 10-20g of

protein per shake

Base

Soy milk

Rice milk (preferably)

Oat milk

Water

Essential Fatty Acids

Coconut Oil – 1 tablespoon

Coconut Cream – 100ml

Flaxseed Oil – 1 tablespoon

LSA Mix – 1 tablespoon (Ground: Linseeds,

Sunflower seeds & Almonds)

Fruit (frozen or fresh)

Raspberries ½ cup

Strawberries ½ cup

Blueberries ½ cup

Mixed berries ½ cup

Boysenberry ½ cup

Banana ½

Mango slice

Pawpaw slice

*Berries are BEST

Lecithin

Lecithin – 2 to 3 teaspoons

Optional Extra’s

Chlorophyll – 1 teaspoon

Spirulina – 1 teaspoon

Ice – To liking

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Example Berry Protein Shake Recipe

30ml Goji Juice

150ml rice milk

15g soy protein (from protein powder)

100ml water

½ cup mixed frozen raspberries and blueberries

2 teaspoons lecithin

1 tablespoon LSA mix

1 tablespoon coconut oil

Process all ingredients together with a blender and drink. If mixture is too thick, add more water or

rice milk.

*Can be used for breakfast or as a snack

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Chapter 10 – Other Home Remedies

To help fade liver spots on the skin: Squeeze fresh lemon juice straight onto the spots twice daily.

After several months, the acidic nature of the lemon juice should help the spots to fade.

Before trying this remedy ,it is essential to ensure these spots are from liver congestion and rule out

any malignant skin conditions.

Ayurveda: The ancient Indian system of medicine suggests the use of camel’s milk in liver disease,

especially when there is fluid accumulation in the abdomen. Practitioners recommend skipping a few

meals to give the liver a chance to rest, and to incorporate garlic into the diet. A lot of rest is

suggested, with the only option for action being walking. For cases of jaundice in liver disease, due

to stagnation of bile, the patient is recommended to undertake complete rest and should also avoid

anger, heat, anxiety and sexual activity.

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Chapter 11 – Lifestyle

1. Avoid drugs where appropriate - Drugs can be toxic to the liver. They are another ‘thing’ that the

liver needs to remove. Discuss with your doctor alternatives, or varying your dosage. The

following drugs are the most common culprits.

- Alcohol: Avoid alcohol completely in all forms until fatty liver disease is resolved.

- Anti-inflammatory drugs (including over-the-counter brands): These include aspirin

and ibuprofen. Where possible, use natural anti-inflammatories as described on

page 62. If this is not possible, or if your condition requires the use of anti-

inflammatory drugs, always consult your doctor before using. Anti-inflammatory

drugs are a key factor for many in the development of liver damage.

- Antacids

- Anti-ulcer medicines (H2-receptor antagonists)

- Enemas that contain phosphorus e.g. phosphosda enemas

- High salt medications such as Alka Seltzer

- Laxatives

- Pseudoephedrine (nasal decongestants)

- Recreational drugs

2. Avoid smoking

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Chapter 12 – Good Vibrations

We all know that exercise is important, but just how important is it? Well, to put it in perspective,

lack of exercise (or physical inactivity) is second only to cigarette smoking as the number one cause

of disease in the world! Hmmm, makes you want to reconsider finding the closest car park at the

shopping mall, doesn’t it?

“Ok, so remind me again what’s so great about exercise?”

I’m glad you asked. Here is just a short list of how exercise benefits the body:

Reduces risk of diabetes

Lowers blood pressure

Reduces ‘bad’ cholesterol

Increases ‘good’ cholesterol

Improves circulation

Reduces fluid retention

Assists weight loss

Increases endurance and stamina

Strengthens bones and increases bone mass

Reduces stress

Protects against cancers

Boosts immune system

Lifts mood disorders, such as depression

It’s fun

Increases self-esteem

There cannot be enough said about the value of exercise. Nothing on this planet exerts as many

beneficial effects on the body as ‘good old fashioned’ exercise, yet sadly, too few of us do it. Now,

you are probably sitting back reading this report thinking, “Yeah, that’s all well and good, but I really

don’t have the energy to exercise right now. That’s why I need help!” That’s a fair enough comment.

For those not currently exercising at all, I suggest a consistent routine of short daily walks, for

example, 15 minutes. As your body adjusts and you grow in confidence with your own physical

health, this routine can gradually be built upon so you are doing 30 minutes each day. Remember to

take it slow. You are not proving anything to anyone by going out hard for the first week – all you’ll

do is lose motivation, never to return to exercise again.

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One major advantage of exercise is that you will begin to crave your next exercise session. Yes, you

heard it right – crave it. Your body knows what it loves, and after a constant routine of daily walks,

within maybe a week to three weeks you will find that your body is itching to begin exercising again.

Consistency is the key. They say to form a new habit takes 21 days (three weeks). Therefore, make

your exercise routine a must for 21 days. Then watch how you no longer think about it and just do.

Too easy!

“You don’t have to take exercise seriously, just regularly”

Exercise – The Guiding Principles

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1. Think of exercise as an opportunity, not a nuisance.

2. Be moving every day, as often as you can.

3. Tally 30 minutes of moderate physical activity on most, and preferably all, days.

4. Enjoy vigorous activity for extra health and fitness when possible.

5. Set goals for motivation.

6. FUN is the key!

Before You Start

Always consult your health care professional before undertaking any exercise program, particularly

for those who have not performed any exercise for a considerable length of time. Even though

exercise is normally beneficial for health, people with certain health ailments (e.g. heart disease)

should exercise with caution.

Guiding Principle 1

Think of exercise as an opportunity, not a nuisance.

There is a movement today that states our emotions and behaviours are a result of our thinking, or

mindset, whereas some 20-30 years ago it was felt that our emotions dictated how we thought. I

believe the first to be true. If we can simply view the scenario of physical activity in a different light,

for instance that “exercise is an opportunity, not a nuisance”, then starting and continuing an

exercise program will be a walk in the park... pardon the pun.

Guiding Principle 2

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Be moving every day, as often as you can.

I liken exercise to eating: you wouldn’t eat the same thing every day for the rest of your life, nor

would you skip an entire day’s eating. It is just the same for exercising. Exercise needs to be regular

and also varied. Variety is the spice of life, leaving your body awake, energised and wanting more.

You are able to strengthen and tone all areas of your physical body through a balanced routine, but

more importantly, it is fun this way! No chance of getting bored.

Types of exercise variety:

Aerobic Activity – Benefits the heart, e.g. walking, running, cycling, swimming.

Strength or Resistance Training – Has a favourable effect on bones, and for shaping & toning

muscles, e.g. push ups, squats, weights, yoga, Pilates.

Stretching – Increases flexibility and can reduce the risk of injury or stiffness, e.g. yoga, Pilates,

stretching exercises.

By finding many ways to be physically active throughout your day, you are essentially cutting out the

need to allocate “exercise” time. Why not make it part of your lifestyle?

There are lots of different ways to get physically active.

Walk the dog every day. Your pet will love you for it.

Catch up with friends for a walk rather than coffee & cake.

Enjoy outdoor activities and local parks & gardens.

Walk to work — get off the tram or train one stop early.

Take the stairs at least once a day.

Buy a pedometer (step counter) and track your steps.

For something different, try beach volleyball, yoga or ballroom dancing.

Join a club, recreation group or fitness centre to stay motivated & make new friends. Why not

join with a friend, or if you want to be outdoors, join a group that exercises in a park.

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Go for a Sunday afternoon bike ride.

Take the whole family to the pool for a swim.

It does not matter how you fit activity into your life as long as you enjoy it regularly.

Human Movement

As humans, we have come far in our technology advancements in recent times; however, the human

body has not. The human body is essentially the same as it was hundreds of thousands of years ago.

This effects how we live, breathe, eat, and everything in between. We were ‘designed’ to move,

hunt, and stand, jump and interact with nature as much as we can. With the emergence of

technology, this activity simply does not happen. Remote controls, cars, televisions, DVDs,

computers, shopping malls, etc., make our life accessible at the touch of a button (well almost).

Yes, we as humans are evolving, without a doubt, but not at the same rate as everything around us.

Therefore, it is crucial to acknowledge who we are and what we are: we are flesh and bone, not

circuitry boards and copper wires. Until that day comes, and I pray it does not, we are human and

designed to be active.

Guiding Principle 3

Tally 30 minutes of moderate physical activity on most, and preferably all, days.

Your 30-minute goal each day is easy to accomplish... simply tally up the time it takes to complete a

series of smaller activities in your day. For example, walking the dog for 10 minutes, vacuum

cleaning for 10 minutes and washing the car for 10 minutes adds up to 30 minutes of moderate

exercise. You will know when you are at a moderate level when you notice a slight increase in

breathing and heart rate. You will still be able to hold a conversation, but be unable to sing. Good

examples include brisk walking, mowing the lawn, digging in the garden and medium-paced

swimming or cycling.

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Moderate-intensity activity does not have to be continuous; however, go at least 10 minutes at a

time without stopping to gain all the health benefits.

Guiding Principle 4

Enjoy vigorous activity for extra health and fitness when possible.

This Guiding Principle is an optional extra and does not replace Principles 1 to 3. Instead, it adds an

extra level for those feeling confident and whose physical health allows them to progress to the next

level. Vigorous physical activity is the quickest way to good health, as shown by countless studies.

Please make sure you consult your local health care professional before undertaking this level of

activity.

The way to know you have reached a vigorous level of physical activity is to become aware of your

breathing and talking comfort level. “Huffing and puffing” and an inability to comfortably talk in

conversation are the two major signs that vigorous activity has been reached. Aim to exercise 3 to 4

times a week for optimal results. Football, squash, netball, basketball, and activities such as aerobics,

circuit training, speed walking, jogging, fast cycling or brisk rowing are all vigorous activities.

Guiding Principle 5

Set goals for motivation.

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Please write down some goals. Goals will make your dreams tangible, identifiable and possible.

Otherwise, they are just more thoughts floating around in your head. An example could be “by May

31st, I will have lost 22lbs (10kg).” Then stick your goal in a place where you will see it often (e.g. on

the fridge, or the back of the bathroom door) and be sure to read it often.

“Many people fail in life, not for lack of ability or brains or even courage but simply because they

have never organised their energies around a goal.” - Elbert Hubbard

Your goals need to be:

Specific

Realistic

Positive

Measurable, and

In the present tense

Some examples of excellent goals are:

This year I am attending a gym 2 days a week

I am going to increase my Bicep size by 3cms in diameter

I am going jogging 3 days a week

By May 31st I will have lost 22lbs (10kg)

I attend Pilates classes every Wednesday

To gain my new physique I am walking each day

Guiding Principle 6

FUN is the key!

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Choose something you like doing. If you do not like running, do not run! Choose something that

suits your lifestyle and that you really enjoy.

Mix it up – you are likely to get bored doing the same exercise every day, so try to vary it. Swim

one day, walk to work the next, take a dance lesson or a yoga class to keep it interesting.

Find a friend – exercising with someone is more motivating and means you can have a good chat

while getting fit.

FORGET ‘no pain, no gain’ – while you might feel a little achy when you first start exercising, pain

is not normal. If it hurts, stop.

Do not forget the fun – try to make exercise fun. Watch TV while riding your exercise bike, do

house work at a fast pace with the music turned up loud or take your walk around your favourite

shops.

“Activities needn’t be strenuous or challenging, they just need to be regular.”

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Chapter 13 – Relaxation

As discussed earlier, stress has a detrimental effect on the health of our liver. However, it is not that

simple. Stress in itself is not that dangerous. The real problem is when stress rules our lives day in

and day out. Stress causes our body to forget how to turn off the ‘fight or flight’ response, causing

us to feel stressed even at times of rest. It is essential to have a little R & R (rest and relaxation). So

knowing all this, do you think that being in a chronic state of stress contributes to some of your

major health complaints?

“Insanity is doing the same thing over and over again and expecting different results”

(Albert Einstein)

8 ‘Easy As Pie’ Relaxation Techniques

1. Breathing: How many of you hold your breath or breathe shallowly? Place your hand on your

abdomen and take ten deep breaths, making sure that you can see your hand move with each

breath. Try to do this three times a day, especially before you eat, as the expansion of the

diaphragm actual helps to turn off the fight or flight response and promote digestion. This is also

an excellent exercise to do before you go to sleep, especially if you have an active brain at night.

2. Takes steps in your life to reduce your stressors: get counselling for that relationship and hire a

housekeeper so you have more time to spend with your partner or kids. Take a holiday. Leave

work early one day a week.

3. Start achieving your life goals. How many of you feel like you sacrificed your dreams for other

things? Write down the things you wish to achieve in your life, even if they are little ones, and

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start taking steps to achieve them. Quit making excuses – ‘that‘s impossible’ or ‘that’s too hard’

are nothing more than excuses. You can achieve anything if you put your heart and soul into it.

That is really why you are here – not to be miserable in a job that you hate just so you can pay

off that massive mortgage. There is more to life than that.

4. Exercise. It is a great way to release pent-up stress and energy. It improves your health and

makes you feel better and more energised. There is no magic trick to this. You just have to make

the effort and exercise – even if it is just going for a walk with the dog four nights a week.

5. Listen to relaxing music. Music is one of the fastest and most powerful ways to help us feel

relaxed. Songs can touch our souls; music should be part of our daily lives.

6. Meditate. This is a great way to spend time with yourself. It can help you to realize what your

real priorities are and identify your dreams. Meditating every day is a great way to release stress,

even if you do it for just five minutes every day. (Flick to the appendix for some meditation

exercises.)

7. Take a holiday! I am not just talking about packing your bags and leaving the state. Take a

holiday from the job, the relationship, the kids (yes, it is okay to want to take a holiday from your

kids!). Take a holiday from your stressors. This will put your life into perspective and help you to

understand ways to make improvements. When you are ‘in’ your stress all the time, you get so

caught up in your life that it can be hard to see the bigger picture.

8. Remember, “This too will pass.”

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Meditation Exercises

Breath Count Meditation

Meditation Style: Concentration/Observation

Meditation Focus: Breathing

Level: Beginners (but also for advanced)

Recommended Duration: 5-45 minutes, 4-7 times a week

Position: Lying, sitting or walking

Benefits: Improves concentration, relieves stress, improves breathing, induces a clear, calm and

focused mind

Process

1. Sit down, close your eyes and concentrate on your breathing. Be aware of every breath in and

every breath out.

2. Breathe naturally and freely. Do not hinder your breathing. Pay attention to how it feels to have

the air slowly move past your nose as it fills up your lungs and goes out again.

3. Notice if you breathe from your belly, your diaphragm or the top of your chest.

4. When you feel ready, you may begin to count your breaths.

5. Breathe in, one… breathe out, two… breathe in, three… breathe out, four… breathe in, five…

breathe out, six...

6. Breathe in, thirty-seven… breathe out, thirty-eight… breathe in, thirty-nine… breathe out, forty…

etc.

7. Breathe in, seventy-five… breathe out, seventy-six… breathe in, seventy-seven… breathe out,

seventy-eight…etc.

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8. When you feel that you have mediated for long enough, slowly bring your thoughts back to the

rest of your body and the sounds in the room. Stretch your muscles and open your eyes.

9. All done.

Side Notes:

Don’t worry if you start thinking about something else. Just bring your attention back to your

breathing and counting. If you forget where you were up to, count from the beginning again…

breathe in, one… breathe out, two… etc.

Be aware of any sensations in your breath or body as you breathe. You don’t need to think about

them; just be aware of them.

Body ‘Feel’ Meditation

Meditation Style: Concentration/Relaxation

Meditation Focus: Body

Level: Beginners (but also for Advanced)


Position: Lying or sitting

Benefits: Improves concentration, promotes feeling of relaxation, relieves stress, grounds, reduces

muscular aches, induces calm and focused mind

Process


every breath out.

2. Breathe naturally and freely. Do not hinder your breathing. Pay attention on how it feels to have


3. Notice if you breathe from your belly, your diaphragm or the top of your chest. Page | 107



4. When you feel ready, you may begin to feel into your body.

5. Begin feeling into your body at the top of your head, slowly working your way down to your

forehead and so forth. Be aware of any sensations (e.g. heat, cold, tingling, etc.). If you don’t feel

anything that is alright. Allow yourself to feel nothing at all.

6. Do the same with your eyes, nose, lips, mouth, ears and the back of your head. Notice how

relaxed they feel.

7. Then progressively shift your awareness to your neck, shoulders, left upper arm, right upper

arm, elbows, lower arms, hands and fingers. Concentrate on each of these areas one by one,

both left and right.

8. Don’t worry if your mind wanders off. Simply bring your attention back to where you left off and

continue feeling into your body.

9. Bring your attention to every conceivable body part on all sides: left, right, front, back.

10. Once you have completed down to your toes, let yourself become extremely heavy. Now you

are completely relaxed and calm.

11. To finish off: tense up all your body parts for a count to three and release completely. Do this

twice.



13. All done.

10/10/10 Breath Meditation

Meditation Style: Concentration/Focus

Meditation Focus: Breathing

Level: Beginners (but also for Advanced)


Position: Lying, sitting or walkingPage | 108



Benefits: Improves concentration, increases energy, relieves stress, improves breathing, induces a

clear, calm and focused mind.

Process


every breath out.

2. Breathe naturally and freely. Do not hinder your breathing. Pay attention on how it feels to have


3. Notice if you breathe from your belly, your diaphragm or the top of your chest.

4. When you feel ready, you may begin to count your breaths.

5. Breathe in: one… two… three… four… five… six… seven… eight… nine… ten.

6. Hold your breath: one… two… three… four… five… six… seven… eight… nine… ten.

7. Breathe out: one… two… three… four… five… six… seven… eight… nine… ten.

8. Breathe in to your belly, up through your body, up and out to your upper ribcage.

9. Breathe in: one… two… three… four… five… six… seven… eight… nine… ten.

10. Hold your breath: one… two… three… four… five… six… seven… eight… nine… ten.

11. Breathe out: one… two… three… four… five… six… seven… eight… nine… ten.

12. Continue doing this in a steady rhythm.



14. All done.

“The most important things in life aren’t things.”Anthony J. D’Angelo quotes

Page | 109



FAQs – Frequently Asked Questions

Q1. I am confused – which phase am I supposed to be in?

Phase 1 is the only phase that you are always using. As the name suggests ‘Phase 1 – The Essentials’

is the foundation of excellent liver health. It therefore needs to be continually followed. However to

make this program even more customisable for you and your individual needs, I have included Phase

2. Not all the sections in Phase 2 may be applicable to you. However, for the majority of people, at

least one of these will work alongside Phase 1.

For example: John has fatty liver disease (Phase 1) and he suffers from fatigue (Phase 2 – symptom

section).

Q2. What do I do if the diet or supplements make me feel unwell?

It is not unusual when you are changing your diet and lifestyle to notice a few mild digestive

symptoms like nausea or wind. If you find that you are experiencing more severe symptoms, seek

advice from your doctor or health care professional. They may advise you to either stop or reduce

your supplements temporarily (e.g. for a few days or a week) to give your body time to adjust.

Always consult your doctor or health care professional with your concerns.

Q3. If I take a higher dose of the supplements, will the process be quicker?

No, definitely not. You can have too much of a “good thing” and therefore increase the chance of

unwanted side effects. Please always stay within the recommended dosages for all your medicines

and supplements. Everything needs a certain length of time to work most effectively. You do not

bake a cake by increasing the temperature listed on the recipe in the hope that it will cook faster, do

you? This will only lead to a dry, burnt cake. You need to set the oven at the correct temperature

and for the correct duration for a perfectly baked cake.

Page | 110



Q4. How long does it take to see results?

Before noticeable results can be obtained, especially in weight loss, transforming the liver from a fat

storage organ to a fat burning organ is critical. The speed of this process is of course is dependent on

the severity of your fatty liver disease. Therefore, even though initial weight loss is to be expected,

do not be discouraged if there is some level of resistance or a plateau of weight loss (no visible

weight loss). If weight loss stops or slows down for a few weeks or a month or two, it is because in

actual fact the fat burning is going on deep within you. Your liver is finally melting away the stored

fat.

So keep going because you are just about to hit the lotto and reap massive results. This where most

people quit. Do not be ordinary – keep going and be extraordinary! The fat will drop off you like

never before. As soon as you have your liver lean and trim, it is like having an internal personal

trainer burning the fat for your 24/7. So be patient, and be diligent, because the weight you are

experiencing now has accumulated over many months and years – it cannot be expected to be

reversed correctly within a few weeks. Extreme weight loss is dangerous – the only true way to get it

off and keep it off is to start with your liver.

As a general rule, it takes 6 to 12 weeks for 99% of participants to fully appreciate the benefits. I

recommend going to your doctor at week 16 for your first round of tests; this will allow the full

benefits of the program to take hold and produce amazing results on paper. I would then continue

to have your tests completed every 16 weeks thereafter for the first year to track your progress.

Page | 111



Q5. The dosages you recommend for herbs vary greatly to what is recommended on the

label. Why is this?

Unfortunately, herbal medicine dosages can be tricky, so it is wise to know how much of the herb

you are actually taking. All the herbal dosages I have detailed in my eBook refer to the overall weight

of the herb prior to being put in to tablet or capsule. For instance, I may recommend that you have

45g of Milk Thistle a day – however, if the actual tablet size were 45g, it would be as big as a

chocolate bar! What herbal manufacturers have done is extract all of the key ingredients for the

herb and then placed them in a tablet/capsule. Therefore, 45g of a herb can fit in a tablet or capsule

weighing only 500mg. Does that make sense? To make things trickier, some manufacturers do not

make reference to the original weight of the herb and only make reference to the actual weight of

the tablet or capsule. If this is the case, and you don’t know how much to take, then I would follow

the directions on the label.

Q6. I am pregnant – what can and can’t I do within this program?

As with all medications, you need to check if they are OK during pregnancy. However, as a general

rule, I would not take any supplement for the first trimester. Always consult your doctor and the

manufacturer of the supplement that you are wishing to take before consumption, and always read

the labels.

Page | 112



Resources

Supplements – To get you started straightaway!

Everyone is different, and the beauty of my program is that it caters for each and every

individualised need. However, sometimes it is great to be pointed in the right direction. Here is a list

of the base/foundational liver remedies to choose from.

PLEASE NOTE: THESE ARE ONLY SUGGESTIONS. DO NOT FEEL THAT YOU MUST PURCHASE THE

SUPPLEMENTS DESCRIBED BELOW. YOU MAY PURCHASE WHICHEVER BRAND YOU DESIRE THAT

MEETS THE REQUIREMENTS WITHIN THE PROGRAM. It is always a good idea to check your local

health store first.

Examples:

1. NSI Alpha Lipoic Acid & Acetyl L-Carnitine -- 60 Capsules

Vitacost: (USA & Worldwide Delivery)

http://www.vitacost.com/NSI-Alpha-Lipoic-Acid-Acetyl-L-Carnitine-60-Capsules

Great product because it is two products in one!

2. Acetyl- L-Carnitine (aka N Acetyl Carnitine, but make sure it is NOT ‘L-Carnitine’)

Vitacost: (USA & Worldwide Delivery)

http://www.vitacost.com/Source-Naturals-Acetyl-L-Carnitine-500-mg-60-Tablets OR

http://www.vitacost.com/NSI-Acetyl-L-Carnitine-HCI

For Your Health: (UK Delivery)

http://www.foryourhealth.co.uk/store.asp?catId=11&gclid=CJnFvp7225sCFQMupAod8wdnAw

Complete Health: (Australia Delivery)

http://www.completehealth.com.au/Products/Endura_N_Acetyl_Carnitine__90g.aspx

Page | 113



http://www.completehealth.com.au/Products/Endura_N_Acetyl_Carnitine__90g.aspx

http://www.foryourhealth.co.uk/store.asp?catId=11&gclid=CJnFvp7225sCFQMupAod8wdnAw

http://www.vitacost.com/NSI-Acetyl-L-Carnitine-HCI

http://www.vitacost.com/Source-Naturals-Acetyl-L-Carnitine-500-mg-60-Tablets

http://www.vitacost.com/NSI-Alpha-Lipoic-Acid-Acetyl-L-Carnitine-60-Capsules

3. Alpha Lipoic Acid:

iHerb: (USA & Worldwide Delivery)

http://www.iherb.com/Alpha-Lipoic-Acid-300-mg OR

http://www.iherb.com/Alpha-Lipoic-Acid-600-mg

Biovea Alpha Lipoic Acid: (UK Delivery)

http://www.biovea.net/product_detail.aspx?PID=488&CID=0

Vitamin Me: (Australia Delivery)

http://www.vitaminme.com.au/site/page.cfm?

u=26&s=shopProductInfo&t=shopProductInfo&productId=11133


http://www.completehealth.com.au/Aspx/Home.aspx

4. Multivitamin (Iron free formulas ) http://www.iherb.com/Rainbow-Light-Just-Once-Naturals-Energizer-One-Multivitamin-

Mineral-90-Tablets/8669?at=0 http://www.iherb.com/My-Favorite-Multiple-Take-One-Multivitamin-Iron-Free-60-Tablets/

10655?at=0 http://www.iherb.com/Rainbow-Light-Advanced-Nutritional-System-Safe-Guard-Iron-Free-

Multivitamin-180-Tablets/1766?at=0

5. Phosphatidylcholine and PPC http://www.iherb.com/Now-Foods-Lecithin-Triple-Strength-1200-mg-200-Softgels/658?at=0 http://www.iherb.com/Phosphatidyl-Choline-250-Soft-Gels/8518?at=0 http://www.iherb.com/Source-Naturals-PPC-900-mg-30-Softgels/3348?at=0

6. Globe Artichoke:

Vitamin Shoppe: (USA & Worldwide Delivery)

http://www.vitaminshoppe.com/store/en/browse/sku_detail.jsp?id=JF-7212 OR

http://www.vitaminshoppe.com/store/en/browse/sku_detail.jsp?id=NW-2375

Natures Best: (UK Delivery)

http://www.naturesbest.co.uk/src/GOARTI/%28Ibisene%C2%AE%29-Artichoke-P140/

Natural Health Direct: (Australia Delivery)

http://naturalhealthdirect.com.au/health/nature-s-sunshine-56/digestive-system-170/globe-

artichoke-6g-60caps-1862.html

Page | 114



http://naturalhealthdirect.com.au/health/nature-s-sunshine-56/digestive-system-170/globe-artichoke-6g-60caps-1862.html

http://naturalhealthdirect.com.au/health/nature-s-sunshine-56/digestive-system-170/globe-artichoke-6g-60caps-1862.html

http://www.naturesbest.co.uk/src/GOARTI/(Ibisene%C2%AE)-Artichoke-P140/

http://www.vitaminshoppe.com/store/en/browse/sku_detail.jsp?id=NW-2375

http://www.vitaminshoppe.com/store/en/browse/sku_detail.jsp?id=JF-7212

http://www.iherb.com/Source-Naturals-PPC-900-mg-30-Softgels/3348?at=0

http://www.iherb.com/Phosphatidyl-Choline-250-Soft-Gels/8518?at=0

http://www.iherb.com/Now-Foods-Lecithin-Triple-Strength-1200-mg-200-Softgels/658?at=0

http://www.iherb.com/Rainbow-Light-Advanced-Nutritional-System-Safe-Guard-Iron-Free-Multivitamin-180-Tablets/1766?at=0

http://www.iherb.com/Rainbow-Light-Advanced-Nutritional-System-Safe-Guard-Iron-Free-Multivitamin-180-Tablets/1766?at=0

http://www.iherb.com/My-Favorite-Multiple-Take-One-Multivitamin-Iron-Free-60-Tablets/10655?at=0

http://www.iherb.com/My-Favorite-Multiple-Take-One-Multivitamin-Iron-Free-60-Tablets/10655?at=0

http://www.iherb.com/Rainbow-Light-Just-Once-Naturals-Energizer-One-Multivitamin-Mineral-90-Tablets/8669?at=0

http://www.iherb.com/Rainbow-Light-Just-Once-Naturals-Energizer-One-Multivitamin-Mineral-90-Tablets/8669?at=0

http://www.completehealth.com.au/Aspx/Home.aspx

http://www.vitaminme.com.au/site/page.cfm?u=26&s=shopProductInfo&t=shopProductInfo&productId=11133

http://www.vitaminme.com.au/site/page.cfm?u=26&s=shopProductInfo&t=shopProductInfo&productId=11133

http://www.biovea.net/product_detail.aspx?PID=488&CID=0



7. Bupleurum:


http://www.iherb.com/Now-Foods-Liver-Detoxifier-Regenerator-90-Capsules/2483?at=0

http://www.iherb.com/Planetary-Herbals-Liver-Defense-Formula-600-mg-120-Tablets/

1540?at=0

http://www.iherb.com/Liver-Guard-120-Tablets/1260?at=0

Discount Vitamins & Herbs (UK Delivery)

http://www.discountvitaminsandherbs.com/search/1658.htm

The Exton (Australia Delivery)

http://www.thextonhealth.com.au/product/Fusion__Health__-

__Ancient__Wisdom__Modern__Medicine/Liver__Tonic__4000mg__-__60__Tabs

8. St Mary’s Thistle (aka Milk Thistle):


http://www.iherb.com/Milk-Thistle-Silymarin

Health With Herbs and Nutrition: (UK Delivery)

http://www.healthwithherbsandnutrition.co.uk/shop.asp?act=moreinfo&id=413


http://www.completehealth.com.au/Products/St_Mary%27s_Thistle_35000__60_tablets.aspx

9. Taurine


http://www.iherb.com/Taurine

10. Gymnema


http://www.iherb.com/Gymnema

Page | 115



http://www.iherb.com/Gymnema

http://www.iherb.com/Taurine

http://www.completehealth.com.au/Products/St_Mary's_Thistle_35000__60_tablets.aspx

http://www.healthwithherbsandnutrition.co.uk/shop.asp?act=moreinfo&id=413

http://www.iherb.com/Milk-Thistle-Silymarin

http://www.thextonhealth.com.au/product/Fusion__Health__-__Ancient__Wisdom__Modern__Medicine/Liver__Tonic__4000mg__-__60__Tabs

http://www.thextonhealth.com.au/product/Fusion__Health__-__Ancient__Wisdom__Modern__Medicine/Liver__Tonic__4000mg__-__60__Tabs



http://www.iherb.com/Planetary-Herbals-Liver-Defense-Formula-600-mg-120-Tablets/1540?at=0

http://www.iherb.com/Planetary-Herbals-Liver-Defense-Formula-600-mg-120-Tablets/1540?at=0

http://www.iherb.com/Now-Foods-Liver-Detoxifier-Regenerator-90-Capsules/2483?at=0

11. Liver Formulas – many of the above ingredients in one formula


http://www.iherb.com/Liver-Detoxifier-Regenerator-90-Capsules/2483?at=0

http://www.iherb.com/Liver-PF-Liver-Protection-Factors-90-Tablets/483?at=0


Discount Vitamins & Herbs (UK Delivery)



The Exton (Australia Delivery)

http://www.thexton.com.au/product/Livatone__Plus__-__240__Capsules

http://www.completehealth.com.au/Products/LivaTone_Plus_~_Liver_Tonic_for_Women_

%60_Men__120_capsules.aspx

General Online Stores to Order from:

iHerb: http://www.iherb.com/ (USA & Worldwide Delivery)

Vitacost: http://www.vitacost.com/ (USA & Worldwide Delivery)

Vitamin Shoppe: http://www.vitaminshoppe.com (USA & Worldwide Delivery)

Discount Supplements: http://www.discount-supplements.co.uk/ (UK Delivery)

AstroNutrition: http://astronutrition.com/ (UK Delivery)

Health With Herbs and Nutrition: http://www.healthwithherbsandnutrition.co.uk (UK Delivery)

Discount Vitamins & Herbs: http://www.discountvitaminsandherbs.com/ (UK Delivery)

The Exton: http://www.thexton.com.au/ (Australian Delivery)

Natural Health Direct: http://naturalhealthdirect.com.au/health/ (Australian Delivery)

Complete Health: (Australia): http://www.completehealth.com.au (Australian Delivery)

General Online Stores That Deliver to India (& Worldwide):

http://www.puritan.com/ (India Delivery)

http://www.evitamins.com/ (India Delivery)

http://www.vitaminshoppe.com (India Delivery)

http://www.mothernature.com/ (India Delivery)

http://www.lef.org/ (India Delivery)

http://www.herbalremedies.com/ (India Delivery)

Page | 116



http://www.herbalremedies.com/

http://www.lef.org/

http://www.mothernature.com/

http://www.vitaminshoppe.com/

http://www.evitamins.com/

http://www.puritan.com/

http://www.completehealth.com.au/

http://naturalhealthdirect.com.au/health/

http://www.thexton.com.au/

http://www.discountvitaminsandherbs.com/search.htm?offset=12

http://www.healthwithherbsandnutrition.co.uk/

http://astronutrition.com/?a_aid=Empoweredh

http://www.discount-supplements.co.uk/

http://www.vitaminshoppe.com/

http://www.vitacost.com/

http://www.iherb.com/

http://www.completehealth.com.au/Products/LivaTone_Plus_~_Liver_Tonic_for_Women_%60_Men__120_capsules.aspx

http://www.completehealth.com.au/Products/LivaTone_Plus_~_Liver_Tonic_for_Women_%60_Men__120_capsules.aspx

http://www.thexton.com.au/product/Livatone__Plus__-__240__Capsules




http://www.iherb.com/Liver-PF-Liver-Protection-Factors-90-Tablets/483?at=0

http://www.iherb.com/Liver-Detoxifier-Regenerator-90-Capsules/2483?at=0

Other Useful Sites

Healthnotes is one of the most comprehensive websites to date on health. Includes herbs,

nutrition, recipes, drug-herb-nutrient interactions, and a whole host more:

http://www.vitamins.com/vf/healthnotes/HN75_english/Index/All_Index.htm

WholeHealthMD.com: http://www.wholehealthmd.com/ME2/dirmod.asp?

sid=17E09E7CFFF640448FFB0B4FC1B7FEF0&type=AWHN&nm=Reference+Library&mod=Home

&style=1

Herbal Medicine Website: http://www.herbs2000.com/

Vitamin & Mineral Website: http://lpi.oregonstate.edu/infocenter/

Nutrition and Dietary Website: http://www.nutritiondata.com/

Online Information, Organisations & Foundations

American Liver Foundation: www.liverfoundation.org/

Canadian Liver Foundation: http://www.liver.ca/Home.aspx

European Liver Patients Association: http://www.elpa-info.org/

Health Message Boards-public forum for health news, discussions and information –option for

online doctor discussions: www.healthboards.com

He who has health has hope; and he who has hope has everything.

(Arabian Proverb)

Page | 117



http://www.healthboards.com/

http://www.elpa-info.org/

http://www.liver.ca/Home.aspx

http://www.liverfoundation.org/

http://www.nutritiondata.com/

http://lpi.oregonstate.edu/infocenter/

http://www.herbs2000.com/

http://www.wholehealthmd.com/ME2/dirmod.asp?sid=17E09E7CFFF640448FFB0B4FC1B7FEF0&type=AWHN&nm=Reference+Library&mod=Home&style=1



http://www.vitamins.com/vf/healthnotes/HN75_english/Index/All_Index.htm

Liver Questionnaire

Have You Enjoyed ‘The Fatty Liver Solution’ Experience?Page | 118


Questions...

1. Itchy skin and rashes 0 1 2 3

2. Abdominal pain worse with deep

breathing

0 1 2 3

3. Bitter fluid repeats after eating 0 1 2 3

4. Fatigue, exhaustion 0 1 2 3

5. Burping, heartburn, wind 0 1 2 3

6. Fatty foods cause indigestion 0 1 2 3

7. Nausea and/or vomiting 0 1 2 3

8. Feel restless, agitated, angry 0 1 2 3

9. Pain under right side of ribcage 0 1 2 3

10. Yellowish eyes and/or skin 0 1 2 3

11. Feel ‘groggy’ in the morning 0 1 2 3

12. A general feeling of poor health 0 1 2 3

13. Bloated or distended feeling 0 1 2 3

14. Foggy brain, confused 0 1 2 3

15. Aching muscles 0 1 2 3

16. Poor memory 0 1 2 3

17. Fluid retention 0 1 2 3

18. Allergies 0 1 2 3

19. Excess body odour 0 1 2 3

20. Brown spots on skin (liver spots) 0 1 2 3

21. Gallbladder problems 0 1 2 3

22. Dark urine, diminished flow 0 1 2 3

23. Dry, flaky skin and/or hair N Y(3)

24. Loss of appetite and weight N Y(3)

25. Easily bruised N Y(3)

26. Cardiovascular disease such as

high cholesterol and hypertension

N Y(3)

27. Feeling of extreme dryness N Y(3)

28. Frequent headaches N Y(3)

29. Excess weight N Y(3)

TOTAL_______

Questionnaire Instructions

Step 1.Please fill in the form to the left using the following rating scale:0 = Rarely/Never 1 = Sometimes 2 = Often 3 = Always/Constantly

Step 2.Tally up all the results

Step 3.Refer to the Priority Scale (below), and circle where you fall on this scale.

Priority ScaleGood Health: 0 – 1 Mild: 2 – 3 Moderate: 4 – 11 High: 12 – 17Extreme: 18+

Step 4. Use this self-assessment questionnaire to establish whether you need to treat your liver in Phase 4 of the treatment program.


I hope so; in fact I hope you are a rave reviewer!

If you have applied any of the remedies, tips, suggestions, or the completed program and have

achieved greater health we would love to hear from you.

We always look forward to hearing success stories, as let’s face it this is what this eBook is all about.

So please don’t be shy, drop us an email at [email protected] and tell us your good

news! Also, please let us know if I can share your story with others via our website

(www.thefattyliversolution.com); this helps spread the word to many others who may be unsure

whether or not to embark on the road to health “The Fatty Liver Solution” way.

Page | 119



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