Breakfast (never miss it)

Liquidise :

• 15 mls flaxseed ground to a coarse meal for Omega 3
• 15 mls sesame seed " " " " " " " " " " " " " " Omega 6
• 15 mls sunflower " " " " " " " " " " " " " " " Omega 6
• 1 banana
• 1 other portion of fruit in season
• 1 cup soya milk
• 1 measure protein powder containing the 10 essential amino acids (optional)

If the ingredients are chilled or frozen first it's all the more delicious. Flaxseed oil can be incorporated into this drink or used over salads.

Mid morning

Either fresh fruit and nuts or more of the breakfast mixture

Lunch

Raw or lightly cooked vegetables, plus grains or pulses and tofu (which is extremely nutritious) or more of the breakfast drink. Vegetables can be delicious if cold pressed oils, herbs and balsamic vinegar are poured over them after cooking. Raw vegetable sauces made in the liquidizer are also delicious, these can then be gently heated if to be poured over hot food. Try to incorporate quinoa (pronounced keenwa) into your diet. This is a high protein seed from South America.

Mid afternoon

As for mid morning.

Dinner

As for lunch, but fish can be added if you are not a vegetarian. The cold water, oily fishes are the best for health, as they contain Omega 3 derivatives.

Points to remember

• Try to avoid all meat, particularly chicken, as it generally contains antibiotics and oestrogenic growth hormones used to fatten livestock.
• Avoid all fried foods, burnt or browned fat, saturated and hydrogenated fat. Use butter, never margarine. If you must fry use in order of preference: butter / peanut oil / olive oil.
• All oils should be cold pressed. Do not use sunflower, safflower, sesame, flaxseed or hemp for frying as they are high in essential fatty acids. The heating or refining of any vegetable oil or fat causes oxidative damage to occur. The beneficial 'cis' fatty acids that are found in vegetable oils are turned into 'trans' fatty acids and the resultant free radicals are highly carcinogenic. Frying and deep frying are completely prohibited if optimum health is required.
• Avoid all stimulants; tea, coffee, alcohol, and carbonated drinks.
• Never use sugar or refined grains or any products made from them.
• Avoid all preserved foods.
• Follow the Glycaemic Index (below) for optimum health.