It's a Skin Thing
It’s a Skin Thing Your complete guide to naturally clear skin written for psoriasis, eczema & rosacea ! ! ! ! ! ! “Th
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It’s a Skin Thing
Your complete guide to naturally clear skin written for psoriasis, eczema & rosacea
! ! ! ! ! ! “This little green juice changed my life. Now I’d ! like to show you how it can change yours too. ! Your !body’s ability to heal is greater than anyone has permitted you to believe.”
Hanna Sillitoe ! Page 1
! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! !
! ! ! ! ! ! ! ! ! ! ! ! ! ! ! !
! ! ! ! ! ! ! ! ! ! ! ! ! ! !
! ! !
! ! ! for I know how you're feeling, I really do. Having lived with psoriasis & eczema ! over twenty years I’ve created the ‘Skin Thing’. Designed to not only help!!clear ! your skin in the short term, this plan introduces you to a natural, manageable ! way to keep your skin clear for life. I’m not promising you it’s easy, but it!IS ! simple. And never, ever give up. You’re beautiful. ! ! ! ! Lots of love, Hanna xx ! ! ! ! ✓ Cleared of psoriasis ! ! ✓ Cleared of eczema ! ✓ Lost over 55lbs in excess weight! ! ✓ High blood pressure eliminated! ! ✓ No more UTIs ! ! ✓ No more kidney infections ! ! ✓ Changed my life !
Hello Beautiful,
Page 2 Copyright ©2014 BEYOND FIT. It’s a Skin Thing is for informational purposes only and is not a substitute for medical advice, diagnosis, or treatment. All content and images found may not be reproduced or distributed, unless permitted in writing by Beyond Fit. BeyondFit and Skin Thing ® are registered trademarks of BEYOND FIT.
CHAPTERS!
Page 29 !
!
Coconut Oil!
!
Page 30 !
!
Dead Sea Salt!
Page 31!
!
Exercise!
Page 32!
!
How will you feel!
Page 33!
!
Inspirational Viewing!
Page 34!
!
Eating out!
!
Shopping List!
Page 4!
!
Why Juice!
Page 5!
!
Change the way you think!
Page 6!
!
What’s my story?!
Page 7!
!
Those WHY ME moments!
Page 8!
!
The Blum Bucket Principle!
Page 9-11!
!
Foods to Eliminate!
Page 12!
!
Alcohol!
Page 13!
!
Smoking!
Page 14!
!
Emotional Support!
Page 15!
!
The Power of the Plan!
Page 16!
!
The Acid / Alkaline Principle!
Page 17 !
!
Acid Alkaline Chart!
Page 18!
!
And so it begins!
Page 19-21! !
Permitted foods!
Page 22!
!
Water and vitamins!
Page 23!
!
Zinc and Selenium!
Page 24!
!
Vitamin D3!
Page 25!
!
Milk Thistle!
Page 26-27! !
Acidophilus!
Page 28!
Lecithin!
!
!
THE PLAN!
!
Page 35 !
Page 36-41! !
Days 1-3!
Page 42!
!
Stage Two!
Page 43-44! !
Days 4-11!
Page 45!
Days 12-28!
!
Page 46-48! !
!
Day 29 onwards!
RECIPES!
!
Page 3
Page 50-54! !
Juicing for skin!
Page! 55-57! !
Soup for skin!
Page ! 58-60! !
Salad for skin!
Page 61!
!
Snacks and follow on recipes!
Page 62!
!
With thanks! !
A study published in the Archives Of Dermatology suggests;!
Why Juice?
!
This plan is based on the concept of juicing &
• 350 Britons each year commit suicide because of psoriasis • 10,400 develop depression
a follow on eat clean diet. The idea of juicing is very simple. To feed your body such a huge amount of alkaline nutrients in liquid form, ensures it does not need to do anything to
• 7,100 are diagnosed with anxiety
digest or make use of the fuel you’re putting in.
Those are frightening statistics. That’s almost one human being per day
At any one time, thirty percent of your body’s
in this country, killing themselves because they can not live within
energy can be dedicated to digesting food.
their skin. Yet I know that all too familiar feeling of utter helplessness and
Imagine if all that energy could instead be
despair, because I’ve been there.
used to detox and repair your liver, kidneys and gut. Add to that the fact we’re calming the
If you’ve never suffered from a skin condition it’s hard to describe the effect it has on your life. Shopping for clothes, choosing what to wear for a particular occasion - these things no longer become a pleasure, more a mission to find something that will make the angry red patches of skin on your body look a little less noticeable. If this is you right now DO NOT panic. I cleared my psoriasis & eczema, I changed my life and I truly believe - with commitment & dedication - you can do the same. Page 4
internal system, putting in some super useful vitamins, cleansing the blood through exercise and applying some fantastic topical skin salts and oils - suddenly this Skin Thing begins to make logical sense.
Change the Way you Think!
! ! ! properly. Not to suppress the symptoms as so many prescription ! medicines do, but to truly heal from the inside out. Not only will your ! skin look different, it will feel different too. YOU will feel different. ! This isn’t about suppressing the immune system to stop it attacking itself, ! ! this is about resetting and replenishing your body. !
! I’m not asking you to blindly believe what I am telling you. When I
embarked on my first juice cleanse I never did so believing I’d found my ! ! miracle cure. I’m naturally skeptical and had been promised ‘the answer’ ! ! a million times before in the form of various lotions and creams and been ! ! disappointed on each and every occasion. ! ! What I’m trying to say is, I completely ! ! understand your skepticism and its OK. I’m
! not asking you to believe what I am telling ! you, all I am asking you to do is take a look at ! ! the before and after photographs and ! change your way of thinking about skin illness.
! ! This programme is designed, not only to heal your skin, but to do so
Page 5
My stomach was so painful. In fact much of
my body was covered in psoriasis. I am now 100% clear. Believe that YOU can change your skin, your health and your life ......
What’s My Story!
!
!
Psoriasis and eczema took over my life physically, mentally and emotionally. Not a day went by when my skin did not affect me
! !
in some way shape or form. Skin problems aside, I considered myself a confident person, I tried not to let it destroy my selfesteem but that became a constant battle. I can not tell you how good it feels to have clear skin, the feeling of no longer having
! ! ! !
to worry about what people think or say. At my worst I had eczema on my eyelids and plaque & guttate psoriasis covered my arms, legs, boobs, tummy and scalp. Not only were those red, scaly patches spreading, they hurt. They
After twenty years of suffering I am now 100% clear. The feeling
really, REALLY hurt. The itching would keep me awake, I was
of smooth skin for someone who’s never had that luxury is like
constantly tired, the pain of clothing brushing against red raw
nothing else, I don’t care how cold it is, I dress in shorts and
skin would leave me crying in pain. It looked horrendous, it felt
vest tops because I CAN! I wear little black dresses because I
horrendous and aside from temporary relief from the dryness, no
no longer have to stress about looking like I have a severe case
amount of creams or emollients seemed to make the slightest bit
of dandruff.
of difference. I knew I had to do something about it.
! I want to offer you this very simple, logical !solution to clearing your skin naturally.
I’m in control again and I’m not sure that novelty will ever wear off. What we’re doing is replenishing your body, resetting your immune system, giving YOU the power to regain control over your skin, health and quite possibly your life! Page 6
Those ‘why me’ Moments
experienced the looks, stares and questions in the past, this
There have been lots of hurtful moments over my twenty years of
There I was, the subject of an interrogation about my psoriasis,
living with eczema and psoriasis, but the one that stays with me
with an angry boyfriend beside me and a long queue of
until this day, was five years ago ahead of a return flight from
passengers behind me. My day had gone from feeling brave
Egypt. We were stood at the check in queue in Hurghada
enough to wear a t-shirt, to wishing I’d covered up in a million
airport. The holiday had been awesome. My skin had been
layers. I went to the bathroom ahead of that flight and cried my
terrible before flying out but the combination of relaxation, sea
eyes out. I don’t blame the girl, not for a moment, she could
salt and sunshine seemed to have done it some good. The fact I
have handled the situation a little better but she wasn’t being
was tanned also disguised the redness a little better. I felt great.
intentionally cruel. Nevertheless any ounce of confidence my
was the first time he’d seen anyone draw attention to my skin.
slightly improved skin and tan had given me had been taken
We reached the check in desk and handed over our passports
away in an instant.
and tickets, but the girl behind the desk seemed less
! ! ! ! ! !
preoccupied with those and more interested in my skin. Her English wasn’t brilliant but I soon realised she was asking if it was contagious. I was mortified. I’d convinced myself it wasn’t that noticeable, so much so that I’d worn a vest top out in public and now here was this girl drawing attention to it. I explained it wasn’t contagious but this didn’t seem to satisfy her. She called her supervisor. By now my boyfriend was getting annoyed, he knew what it had taken for me to travel home in short sleeves and whilst I’d Page 7
The Blum Bucket Principle!
Commit to Change!
I believe most skin problems can be attributed to the same
There is a real difference in being interested in something
underlying causes. The simplest way it was was explained
and being committed to it. There are those that say;
to me was by an American doctor called Susan Blum. She describes our bodies as a little bucket. We can keep
“I’d really like to clear my skin”
pouring certain elements into the bucket like sand filling it.
but a statement like that is not a commitment at all. It’s a
Stress for example, poor diet, an unhealthy lifestyle,
preference, something seemingly unattainable to aspire to.
chemicals, medicines ...its like an acidic drip feed. In those
Making a true decision means committing to achieve a
of us with a genetic predisposition towards autoimmune
result, and then cutting yourself off from any other
illness (believed now to be 30% of the UK population) it
possibility. I won’t lie and tell you the plan is going to be
takes just one negative element too many to tip the
easy, but it IS simple. The effort involved on your part is a
balance, to overfill the bucket and cause a chain of
little time and a lot of commitment! Many people ask me;
problems internally which lead to the body desperately trying to eliminate the toxicity. It can’t retain the sand, the
“will I need to change my life to follow the plan?”
bucket is overflowing and for us that manifests itself in the
YES! It’s a good thing! Depending on your current situation
erratic behaviour of T Cells which rush to the bodies largest
you may need to make some seemingly dramatic lifestyle
organ – our skin. The body thinks it’s protecting itself from
changes, but that’s okay. Because if life as it is now were
attack, whereas what its actually doing is attacking
working perfectly for you, you would not be struggling with
perfectly healthy skin by over producing new cells.
your health. The bucket would not be overflowing.
Page 8
FRUITS!
WARMING FRUITS!
Salicylates are natural pesticides,
The Chinese dietary principle of
present in varying amounts in most
Pinyin groups foods into warming
Nightshades can be problematic for
fruit and some vegetables.
and cooling categories. Cooling fruits
many people due to their lectin,
Salicylates are particularly high in
such as apples and pears have the
saponin and/or capsaicin content. In
tomatoes, oranges and
effect of clearing heat and toxins,
fact, many people are sensitive to
strawberries. These seemingly
cooling and calming the blood.
nightshades independent of illness or
innocent little fruits can play havoc
AVOID warming fruits;
autoimmune issues. Nightshades are
with skin problems, especially
also the most difficult to reintroduce.
eczema. Strawberries and Oranges
AVOID;
contain a very high Vitamin C content
Foods to Avoid! NIGHTSHADES!
• Apricots • Cherries
and whilst Vitamin C is vital for a
• Guava
healthy immune system, for those of
• Lychees
• Potatoes (excluding sweet potato)
us with troublesome skin, it can be
• Mangos
• Aubergine (eggplants)
problematic in high doses. AVOID;
• Tomatoes
• Peppers (not black pepper) • Chillies • Paprika • Tobacco (smoking)
• Nectarines
• Strawberries
• Peaches
• Oranges
• Raspberries
! !
• Dates Page 9
ACIDIC FRUITS!
ACID FORMING MEATS / SEAFOOD!
DAIRY!
Whilst it’s important to keep the bodies
• Beef
Dairy has long been recognised as a
PH level balanced, chances are, due to
• Pork
potential trigger for skin conditions,
todays western diet of processed and convenience foods, most of us fall on
particularly those worsened by
• Ham
inflammation, such as acne, eczema
the acidic side of the spectrum. It’s
• Bacon
and rosacea. While alkaline outside the
cheap and easy to monitor your PH level
• Mussels / Clams
body, dairy becomes acidic in the
simply by using saliva or urine testing
• Crabs / Prawns / Langoustines
stomach – and can impede the body’s
strips. Download our Acid / Alkaline chart & choose Alkaline foods. This isn’t
• Lobster / Oysters / Scallops
natural detoxification process.
to say you can never eat acidic foods
!
• Milk
again, just try to keep an 80 / 20
BREADS & PASTA!
• Butter
balance, with 80% of the foods you consume being alkaline, allowing for the remaining 20% to be acidic.
Aside from a little rye occasionally, I’m afraid bread has to go. Add to that list any other wheat based food, which has
• Blueberries
been refined and / or processed;
• Canned or Glazed Fruits
• Bread
• Cranberries
• Pasta
• Currants
• Cereal
• Prunes & Plums
• Crackers & Crisps
• Cows Cheese
! ACIDIC FORMING SWEET STUFF! • Chocolate (aside from 85% dark) • Sweets • Carob
Page 10
! !
Aspartame changes the ratio of
Coffee and tea (excluding herbal tea)
amino acids in the blood, blocking or
are also acidic and best avoided
I was a diet coke addict. Besides
lowering the levels of serotonin,
completely on the plan. If you like
alcohol it was very definitely my drink
tyrosine, dopamine, norepinephrine,
warm drinks, hot water with fresh
of choice, I don’t think a day went by
and adrenaline. There are over 92
lemon, chamomile and mint teas are
without me drinking two or three cans
different health side effects
the best options. Red Clover &
of the stuff. I’ve never been a fan of
associated with aspartame
Burdock Root tea is essential at the
coffee, so for me, diet coke was my
consumption. It seems surreal, but
start of the programme. It’s an ...
calories free caffeine shot, my
true, that this one chemical can
acquired ☺ taste! Even though I’m
hangover cure, and I would literally
create such chaos.
fully clear I still drink it from time to
Drinks!
drink it for breakfast!
ALL fizzy drinks are to be avoided on
time to keep my system alkaline and skin in check.
Besides the sugar, colourings,
the plan and beyond. Sparkling water
flavourings and preservatives found
is okay, but as its more acidic than
Still Water will become your new best
in most fizzy drinks, many ‘diet’
still water its best to drink it in
friend. I used to survive on less than
sodas contain the sugar substitute
moderation. Orange juice (for
a glass a day. I’ll now drink two litres
aspartame
reasons listed under ‘fruit’) and in
a day minimum. If that sounds like a
fact all commercially produced fruit
lot, trust me, it’s easy and one of the
juices are a no.
best things you can do for your skin.
! Aspartame accounts for over 75 percent of the adverse reactions to ! additives reported to the FDA. food Many of these reactions are very serious, including seizures and death.
! Page 11
ALCOHOL
needing to relax, or one of the million
One of my biggest fears when
normal. It’s only in taking a step back,
embarking on the plan was the thought
you realise just HOW hard your liver and
of giving up alcohol. At 35 and living in
kidneys have to function to eliminate
Manchester, UK much of my social life
what is essentially a poison, that you
revolves around pubs, bars, restaurants
begin to question why you’re pouring it
and inevitably alcohol.
down your neck in the first place!
My skin was so bad during my post
I’m putting alcohol on the NEVER EVER
Christmas flare ...certainly not helped by
list. The problem with alcohol is that it
excessive food and alcohol
undoes SO much good. Your body has
consumption, I knew I needed to make
to work so incredibly hard to filter it, this
some tough commitments. One of those
goes completely against every
If you think quitting alcohol may be
was quitting the booze.
principle of giving your major organs
something you’ll struggle with, I’d highly
of elimination a break and allowing
recommend Craig’s book. It’s so well
your body to heal.
written and easy to read.
My alcohol intake varied but there’s no denying I was drinking way too much.
other excuses I used, actually seemed
Okay so I wasn’t starting each day with
I also understand that the thought of
a large Malbec, but I was certainly
quitting alcohol can prove far from easy,
ending it with one! Often an entire bottle.
but there is help available and it CAN be
It sounds crazy when I say it now, but
done. If I can quit then YOU can too.
that bottle of red each evening, usually justified by the stress of work, or
ALCOHOL LIED TO ME!
! Page 12
My good friend Craig Beck has written a book called ‘Alcohol Lied to Me’.
!
! ! ! ! !
and exaggerates an immune
alongside starting this programme
response. The last thing we want to
too daunting, I’d really urge you to
Ex-smokers are the worst aren’t they?
do with an overactive immune system
stop smoking first.
I should know, I am one!
is illicit any
Aside from the obvious negative
form of unwarranted response.
Smoking!
impact on your health, there’s an added reason it’s essential for those of us with psoriasis and skin conditions to quit the cigs for good.
I’m not saying it’s easy, even after
I spent much of my twenties DJing in nightclubs. This was a time when smoking in bars was still allowed. I could quite easily get through a
Cigarettes contain tobacco and
packet of twenty during the day and
tobacco is a member of the
the same again on top of that if I was
Nightshade family. I talk about
working nights. I loved my cigarettes
Nightshades through out the
and forty a day became standard.
programme because certain fruit and veg fall under this category too. Tobacco is a major problem for us because it contains saponins and saponins have adjuvant activity. An
almost a decade, there are still times when I’m abroad, sat on a terrace, with cigarette smoke blowing through the air and I’ll think ‘ooh I could just have a drag’. But I can’t and I won’t. That one drag would lead to one cigarette, which would lead to smoking socially, which would see me back on twenty a day
I used the Allen Carr method to stop
in no time! It’s
smoking nine years ago - there are
just not worth
so many different programmes and
it.
plans available now. If you find the
! !
thought of quitting the smokes
adjuvant is a chemical that stimulates Page 13
Not all my friends knew I had psoriasis, it’s hardly something you
Emotional Support!
shout about! In fact over the years I’d become quite good at covering it up – long sleeved dresses, skin coloured tights,
I could not be more thankful for the support I received from
heavy makeup, scarves and gloves – when I finally told my story
the majority of my friends and family when embarking upon my
earlier this year, many friends were shocked at just how bad my
juicy recovery! I say ‘the majority’ because there will always be
skin had been. I was equally surprised to learn that lots of
those that are quick to dismiss anything other than
friends and ex work colleagues had also been suffering with
pharmaceutical meds when it comes to treating illness.
eczema and psoriasis but were equally adept at concealing it.
Fortunately I’m a big fan of proving people wrong!
Positive influences and support are essential. I think the
I didn’t blindly believe juicing would work for me, I’m a natural
majority of us have at least one or two negative influences in our
skeptic and whilst, in theory, juicing made sense, a part of me
lives. You know, that friend. Nothing ever goes right for them,
did wonder if it could really be that simple. When I say simple, I
their life is one long problem, they call on you to ask for help but
don’t mean it terms of following the plan, such strict elimination,
never ask how you are in return. We all need balance and
especially at the start requires serious commitment and I have
there’s a certain sense of warmth that comes with being able to
full respect for everyone who undertakes such a restrictive
support a friend in need, but this is a time to focus on YOU, to
regime for the sake of their health. Simple, in terms of principle.
put YOURself first. It’s really okay to distance yourself from
Could alkaline vegetables and fruit in pure liquid form, really
those draining influences for a short while whilst you begin to
be the solution to an illness my doctor had been unable to
heal.
cure for the past twenty years? Skepticism is okay. It’s healthy. Negativity isn’t. I’m constantly disappointed by the messages I
!
receive from psoriasis sufferers whose friends and family show them little or no support. And in some cases even make their
!
lives more difficult. Page 14
The Power of the Plan!
! ! ! ! ! ! !
You will notice the juices, soups and salads which form the basis of this plan are very high alkaline. As it’s essential to reset and replenish the body at the start of this programme, it’s important to create an inner cooling environment by consuming predominantly alkaline forming foods. Don’t panic that this lifestyle change will mean you can never eat your favourite chocolate bar or plate of pasta again! You may not want to,
I don’t want you to feel as though this plan is unachievable in
but that’s a different matter.
every day life. Remember, I’m only asking for 28 days to prove
! ! ! ! ! ! ! !
to you the massive difference consuming the correct combination of foods can make to your skin, health and well being. What you choose to do once the four weeks are up is entirely up to you. You may opt to continue with the programme, you may incorporate a less rigid version of the plan, following the same principles, into your every day routine, you may decide it’s not for you. What I want to do is give YOU back control over a skin condition, which has no doubt been
controlling you. Once you regain that control and understand
! ! ! !
the true cause of your skin problem, the power you hold to manage it will feel incredible. !
Page 15
one alkaline food included. Admittedly not every day looked like
The Acid Alkaline Principle!
that (some better, some worse) My point is, you may THINK your eating a healthy balance when in actual fact the acid /
I truly believe that many illnesses we see today can be
alkaline ratio is completely out. Now my typical day would like
dramatically improved, if not cured, through a change in diet.
like this;
We have become so accustomed to eating mass produced, processed, ‘convenience’ foods, we’ve forgotten how to
Breakfast: High 5 little green Skin Juice Lunch: Beet & Squash
incorporate the consumption of natures finest medicine - fresh
Salad & an apple
fruit and veg - into our daily diet. Juicing makes this simple. We’re literally pouring highly alkaline, liquid nutrients in and
Dinner: Rice Pasta with homemade pesto, peas, broccoli &
virtually zero effort is required on the part of our body to absorb
asparagus
them.
Lots of water & peppermint tea
If I take a look at an average day for me, prior to understanding
I’ve put together a basic acid / alkaline chart, so if you’re ever
the effect of diet on my skin, there would have been very little
in doubt over a particular food (aside from nightshades,
alkaline food:
oranges and strawberries which should ALWAYS be avoided when it comes to skin problems) you can cross reference.
Breakfast: Diet Coke (I know!!!), Toast with Butter & Jam Lunch: Jacket Potato, Baked Beans, Cheese
Aside from food, stress and many pharm medicines such as
Dinner: Seafood Taglietelle, Chocolate, Red Wine
antibiotics have a hugely acidic effect on the body. It’s worth
Okay the diet coke for breakfast sounds far from ideal, but as
remembering, if you're highly stressed or on antibiotics, keep
diets go it was all freshly prepared food. I wasn’t eating ready
your diet alkaline focussed to ensure the Acid / Alkaline ratio
meals and it wasn’t all takeout foods. Nevertheless, there isn’t
stays in check.
!
Page 16
The Acid / Alkaline Chart!
! ! !
MOST ALKALINE
ALKALINE
SLIGHTLY ALKALINE
SLIGHTLY ACIDIC
ACIDIC
MOST ! ACIDIC
Still Water, Herbal Tea
Green Tea
Ginger Tea
Tea
Coffee
Alcohol, Soda Drinks
Soy Milk, Goats Cheese
Eggs, Butter, Yoghurt, Cottage Cheese
Fish, Tofu
Venison
! ! !
Extra Virgin Olive Oil, Coconut Oil
! Asparagus, Onions,
Flaxseed Oil
!
Manuka Honey, Stevia
Beef, Shellfish, Pork
Walnut, Peanuts
Corn Oil, Palm Oil Pumpkin Seeds, Sunflower Seeds
Pecans, Cashews
Carrots, Tomatoes, Mushrooms, Cabbage
Kidney Beans, String Beans
White Potatoes
Apples, Pears, Melons, Grapes, Kiwis
Oranges, Bananas, Cherries, Pineapple
Plums, processed fruit juices
Rhubarb
Blueberries, Cranberries, Prunes
Maple Syrup, Rice
Raw Sugar
Molasses
White Sugar, Brown Sugar
Aspartame, Sugar, Chocolate
Rice
Barley, Oat Bran, Wholewheat
White Flour, White Pasta, White Bread
!
Lemons, Limes, Watermelon, Mango
Turkey, Lamb, Chicken
Chestnuts, Brazil Nuts, Hazelnuts
Almonds
Broccoli, Garlic, Raw Squash, Beans, Spinach, Green Beets, Celery, Sweet Juices, Kale, Potato Cucumber
!
Cheese, Milk, Ice cream
Page 17
And so begins the good bit ...!
Trust me, there’s no substitute for the feeling you get when you see your skin begin to clear.
!
Your love of sweets, fizzy drinks, pasta, bread and alcohol will pail into insignificance compared to the buzz of clear skin.! I get lots of messages from people wanting to try the programme who tell me its difficult because “I’m a real foodie”. Don’t worry, so am I! I eat out three to five times a week, I blog about food, I love to cook, food is a real ‘thing’ for me. Don’t think of the programme as having to ‘give up’ food, I’d rather you see it as;
an opportunity to experiment with a whole range of new foods and recipes, foods you perhaps would not have tried before.
! ! ! ! ! ! ! ! ! ! ! ! ! ! ! !
! ! ! 85% dark chocolate brownies are made with no These ! ! sugar, no flour and no butter. They even contain one added ! ! your 5 a day! I’m not suggesting the programme allows of ! ! chocolate for breakfast ...but I do want to show you that ! ! there are some amazingly delicious, skin friendly options!
Page 18
Vegetables!
Fruit!
Green, leafy vegetables are the most alkalising foods we can
It’s commonly thought fruit is acid forming, whereas in fact, with
eat. If you’re not a fan, don’t worry. Juicing is a really simple
the exception of Blueberries, Canned or Glazed Fruits,
way to massively up your intake of vegetables without
Cranberries, Currants, Plums and Prunes, fruit has an alkaline
having to eat a single stem of broccoli. If the thought of
reaction in the body. In fact,
drinking spinach juice fills you with even more dread than eating
With a pH level of 9.0, lemons are one of the most alkaline foods
a plate full of steamed asparagus, don’t panic. The sound of
we can consume.
liquid greens may not be too appealing, but when mixed with apples or pears, they actually taste sweet and easy to drink.
Perfect for combatting colds, coughs, flu, heartburn,
Juicing retains 95% of the nutrients in fruit and veg, in addition,
hyperacidity and other virus-related ailments. Lemons are a
your body has to do very little to make use of that liquid
natural antiseptic that disinfect and heal wounds. They’re
goodness. It really is an awesome way to take on board a
also brilliant at detoxifying and energising the liver. I’d highly
whole heap of vitamins with minimal effort. As you begin to
recommend starting every day with a calming herbal tea or a
reintroduce foods on the programme, green, leafy salads will
simple cup of lemon and hot water to promote alkalinity from the
form a big part of your diet. They’re honestly not as plain or
moment you wake up.
boring as they sound and they are the most alkaline foods we Apples & pears too play an important role in the Skin Thing plan.
can eat.
Aside from their alkaline properties, apples & pears contain a Artichoke, Asparagus, Beans, Beets, Broccoli, Cabbage,
substance called Pectin. If you’re into your homemade
Carrots, Celery, Cauliflower, Cucumber, Kale, Leeks, Lettuce,
preserves, you’ll already be aware that pectin is used in food as
Mushrooms, Okra, Onions and lots more!
a gelling agent, particularly in jams and jellies. It’s the stuff that turns your homemade jam from watery liquid to set jelly.
Page 19
Psoriasis has often been linked with ‘Leaky Gut Syndrome’ in
Rice & Grains!
fact, it’s thought many symptoms and particularly autoimmune illnesses could be caused by the immune system reacting to
Whilst regular pasta and bread are best avoided on the plan,
germs, toxins or other large molecules that have been absorbed
brown rice and rye bread can subsequently be introduced in
into the bloodstream via a porous ('leaky') bowel. The pectin in
small quantities.
apples and pears forms a gel in the gut, blocking these holes to prevent further leaks. Juiced apples or pears,
Replacing wheat pasta with brown rice pasta is so simple. The
combined with alkalising vegetables, are just perfect. Whilst the
taste barely differs, it cooks faster and you don’t get that
health benefits of alkalising fruit are undeniable, they still contain
sluggish, bloated feeling you often suffer from after eating a
natural sugars, so the best advice is to use them sparingly to
bowl of regular spaghetti.
sweeten juice and stick to eating 3-5 pieces per day as a follow
Bear in mind that whilst rice is much less acidic than white
on to the programme.
processed flour, it’s still not as alkaline as the green, leafy veg we need to consume. Your plate should always contain lots of
!
alkaline foods & a small portion of rice or rye.
! ! ! ! ! ! ! ! ! ! !
! ! ! Page 20
Fish!
Chicken & Turkey!
Aside from Seafood which is not recommended on the plan, fish
Introducing poultry after the first week on the plan is also a good
is going to make up the majority of your protein once you’ve
option for protein. But try to limit it to a couple of times a week. If
completed the initial ‘juice only’ detox part of the programme.!
you need a little more variety - guinea fowl, quail and pheasant are also ok in small quantities. Try to ensure the meat you buy is
If you’re not a huge fan of fish or if it doesn’t make up a huge
good quality. Ask your local butcher for the source. Organic and
proportion of your protein intake, now might be a good time to try
free range are naturally always preferable.!
it! I understand that strong tasting fish is not to everyone’s liking. So if you’re not big into mackerel or sardines perhaps try Sea
Tofu!
Bass or Tuna Steak first. Oily fish is great for adding essential Omega 3 oils into our diet, but I’m happy for you to ease into it
If you’re restricted to a vegetarian / vegan or plant-based diet,
gently if its not something you’re that fond of. Your taste buds will
Tofu & mushrooms may be the best options for you in terms of
change over the course of the programme, you might surprise
protein. Avoid all meat substitutes as their extensive list of
yourself!!
ingredients often include sugar, potato and flavourings.!
Once you’ve completed the Juice Only phase, fish salads &
Eggs!
steamed fish and veg make up a big part of the follow on plan. Fish is also a really good option when you’re eating out. Most
Egg yolk contains a substance called Lecithin, which is really
good restaurants will be happy to cook fresh fish to your liking.
beneficial to those of us with skin problems. It’s not essential to
Don’t be afraid to ask. Fish is always best steamed or oven
eat eggs as part of the programme, but with so many dietary
baked. NEVER in breadcrumbs or batter and NEVER fried –
restrictions already in place on the plan, they’re a simple form of
although I do love an occasional ‘pan seared’ Tuna Steak
protein and add variety to salads. It’s best to avoid fried anything.
prepared using coconut oil.!
So always opt for boiled, poached or scrambled eggs.! Page 21
drink still water where possible. I always make sure I have a
Water!
supply of 2 litre bottles in the fridge. That way I can grab one in the morning and make sure it’s empty by the end of the day.
I cannot stress highly enough the benefits of pure, still, bottled water when it comes to skin! I rarely used to drink any
Vitamins!
water at all before beginning my juice clearance. Diet coke was my drink of choice and I could drink serious amounts of the
There are seven vitamins / supplements I recommend you take
stuff. Now water makes up a huge part of my daily routine and I
daily as part of this programme.
miss it hugely if I don’t have my regular 2-3 litres. If that sounds like a lot to you, don’t worry, it very quickly becomes normal!
• Zinc
Your body is made up of 60% water. It’s critical for the proper
• Omega 3 & 6 Oils
functioning of every organ and bodily system. Water flushes
• Selenium
out toxins while also delivering key nutrients to cells -- it's more
• Vitamin D3
essential to life than food. So staying properly hydrated makes
• Milk Thistle
for an overall healthier body.
• Acidiphilus If you're not drinking enough water, your liver will be forced to
• Lecithin
help your kidneys detoxify your body. When you drink plenty of
I’d suggest taking one of each, every morning, with your
water, your kidneys don't need any extra help, so your liver will
breakfast juice for at least 28 days. Once you’ve cleansed the
be able to metabolise stored fat more efficiently. Drinking water
major organs, eliminated toxins and restored balance it may be
flushes toxins from your body.
that your body can source these vitamins naturally from the Sparkling water is still on the moderately acidic side, and with
foods you consume. Initially though, to make it easy on yourself,
our intention being to alkalise the system it’s really important to
I would recommend taking them as supplements. Page 22
You will notice that with the exception of eggs, nuts and seeds,
Vitamins - Lacking Zinc?!
many of these foods are not recommended during the first 28 If you’re suffering with a skin condition, chances are you’re
days of the plan. It’s therefore essential that you take Zinc as a
lacking zinc. In fact, according to the World Health
supplement during this time. As a long term alternative you
Organisation, a whole 31.7% of the world’s population is zinc
might want to incorporate eggs, nuts and seeds into your
deficient.
everyday diet, or add a little spirulina powder to your green juices to up your intake that way.
Zinc is crucial for proper immune system function, triggering the birth of white blood cells. Think of Zinc like a 24-hour, on-call
Vitamins - Selenium for the system!
skin mechanic. It helps repair damaged tissues and heal wounds. It’s also essential for regular cell growth and
Selenium is essential for the efficient and effective operation of
regeneration, carrying vitamin A to your skin and regulating your
the immune system in both animals and humans. Immunity and
body’s hormonal balance. When it comes to natural sources of
the immune system are a very complex collection of processes
Zinc, the following foods are a good option;
that act together to protect organisms against attacks by pathogens and malignancy. Many immune functions involve
• Red meats such as beef, pork, lamb and liver
inflammatory mechanisms that when uncontrolled may be implicated in the pathogenesis of conditions such as coronary
• Dairy products / Eggs
heart disease, cancer, immunity and rheumatoid arthritis. • Some seafood, including oysters
Dietary selenium is essential for an optimum immune response.
• Nuts / Sunflower seeds / Pumpkin seeds
Selenium is an incredibly important trace mineral with numerous
• Legumes, or beans
health benefits, yet many people may be at risk for deficiencies
!
• Spirulina Page 23
of this important element. Inadequate intake, and intestinal
Vitamins - D3 the Sunshine Vitamin!
disorders that affect absorption can all lead to deficiencies, and this can have consequences for general health as well as the
On a basic level, our bodies need vitamin D to absorb and
health of the skin. Major benefits of selenium have been found to
regulate calcium and phosphorus and to use the former to build
improve the immune system against bacterial and viral
strong bones. It's also essential for ensuring that our muscles,
infections, against cancer cells and herpes virus, cold sores,
nerves, and immune system function properly.
and shingles. While vitamin D is naturally present in a wide variety of foods, • Fish such as cod, tuna, halibut, sardines, and salmon
including most types of fish and dairy products, the body is also capable of creating its own supply. When we're exposed to
• Liver and meats like beef, turkey, and lamb
direct sunlight our skin reacts with the UVB rays by producing
• Brazil nuts
vitamin D.
Just two brazil nuts a day will give you the 200 micrograms necessary for an adequate selenium intake
With so many skin cancer health warnings over the past couple
! !
minutes of direct sunlight on unprotected skin will be enough to
of decades we’ve become paranoid about protecting our skin from the suns rays by using SPF sprays, creams and lotions. It seems high strength sunscreen might be responsible for so many of us suffering from a real lack of vitamin D. I’m not suggesting for a second its time to ditch the Factor 30 in favour of burning your skin to a crisp, but for most people, 10-15 manufacture about 10,000 - 20,000 IUs of vitamin D3. It was winter in the UK when I began to clear my psoriasis. Despite the Page 24
cold I put on a sleeveless body warmer and took walks in the
Vitamins - Liver Cleansing Milk Thistle!
winter sun, exposing my arms to direct sunlight where possible. Milk thistle, or Silybum marianum, is a plant originating from the There's overwhelming evidence that vitamin D is a key player in
Mediterranean. It is one of the best examples of preventative
your overall health. This is understandable when you consider
medicine that we have today as it not only protects each cell of
that it is not "just" a vitamin; it's actually a neuro-regulatory
the liver from incoming toxins, but simultaneously encourages
steroidal hormone that influences nearly 3,000 different genes in
the liver to cleanse itself of damaging substances, such as
your body. Receptors that respond to the vitamin have been
alcohol, drugs, medications, mercury and heavy metals
found in almost every type of human cell, from your brain to your bones. Just one example of an important gene that vitamin D
If the liver energy is stagnant it will be unable to effectively
up-regulates is your ability to fight infections, as well as chronic
cleanse the blood; this can result in skin problems ranging from
inflammation. It also helps to regulate anti-microbial proteins,
acne to psoriasis, eczema, and dermatitis. Milk Thistle is a
namely cathelicidin, that not only support the natural immunity of
powerful herb for supporting the liver to purify the blood and is
the skin but also help with the general repair of damaged tissue.
one of the best herbs for the skin disorders
Optimising your vitamin D levels should be at the top of the list
This supplement is generally used as a home remedy for
for virtually everyone, as vitamin D deficiency has been linked to
disorders of the liver, kidneys and gallbladder and is said to be
an astonishingly diverse array of common chronic diseases.
helpful for those suffering from hepatitis and cirrhosis. It can boost your immune system while protecting and cleansing your
D3 can only be had naturally through sunshine, supplements or
liver from toxins. Milk thistle is said to have detoxifying, anti-
animal-based sources such as:
inflammatory, antioxidant and demulcent properties.
!
• Fish, such as salmon, mackerel, tuna and sardines • Egg yolk & Raw milk Page 25
The demulcent properties of milk thistle lubricate and help to
Milk Thistle is also a Demulcent, meaning that it soothes and
heal inflamed, dry and cracked mucus membranes, calming
moistens the mucus membranes, kidney and bladder irritations
irritation of the kidneys and bladder.
and inflammations in general. Being a demulcent, it also greatly softens and moistens the skin. Patients with skin problems
The liver is our primary organ of detoxification helping remove
ranging from acne to severe eczema have reported a clearing of
toxins that can damage other organ systems, including the
skin impurities, healing of redness and inflammation, a dramatic
heart, blood vessels, eyes, and skin. Acting as an important
softening and moistening of dry, cracking skin, and a noticeable
filter and through a complex set of steps, the liver either
glow and radiance to the skin quality.
neutralises toxins and removes them from the bloodstream or converts them into water-soluble forms that can be excreted by
Vitamins - Acidophilus the good bacteria!
the kidneys or fat-soluble forms that can be excreted by the bowels. Proper liver function is critical to healthy cholesterol
When you are healthy, over 100 trillion microorganisms, from
metabolism and even has an influence on the way a woman's
some 400 different species, flourish in your intestinal tract,
body metabolises oestrogen.
aiding in digestion, absorption, and the production of significant amounts of B vitamins and enzymes. But more importantly, they
When the livers performance becomes sluggish and
crowd out all harmful bacteria -- allowing them no place to gain
compromised (even in those without diagnosed liver disease)
a foothold.
toxic build-up can lead to fatigue, headaches, poor digestion, skin problems, and even impaired immune function.
A properly functioning intestinal tract is one of your body's first lines of defence against invaders and a healthy immune system.
Milk thistle extract, with its active component silymarin, is
In a healthy colon there are, on average, anywhere from 100
nature's own liver supporter and protector. It has proved itself to
billion to 1,000 billion beneficial bacteria per millilitre (about 1/5
optimise the function and maximise the detoxifying and
of a teaspoon) that literally consume harmful bacteria and other
cleansing potential of the liver.
invaders. Page 26
The microflora in your gut plays an active role in a wide variety
Medications that decrease the immune
of diseases, and, naturally, it stands to reason they affect your
system (Immunosuppressants)!
health status throughout your life. Maintaining a healthy gut is really essential from birth onward.
Lactobacillus contains live bacteria and yeast. The immune
Probiotics help restore the body’s “friendly” bacteria and help
system usually controls bacteria and yeast in the body to
crowd out “unfriendly” bacteria and yeast. This intestinal
prevent infections. Medications that decrease the immune
balance helps your digestive system to work smoothly and
system can increase your chances of getting sick from bacteria
helps your immune system fight off the growth of harmful
and yeast. Taking lactobacillus along with medications that
bacteria. Taking probiotics can replace beneficial bacteria lost
decrease the immune system might increase the chances of
by antibiotic use, poor dietary habits, or other health conditions.
getting sick.
There is some concern that lactobacillus from supplements that
A yeast that normally lives in harmony in your body, Candida
contain live bacteria might grow too well in people whose
albicans can begin to overgrow following antibiotic therapy.
immune systems are weakened. Lactobacillus has caused
Chronic candidiasis such as this can produce digestive
disease (rarely) in people with weakened immune systems.
disturbances, fatigue, and allergies, among other symptoms. Because they promote a healthy intestinal environment,
To be on the safe side, if you have a weakened immune system,
acidophilus and other probiotics can help to halt Candida
talk with your healthcare provider before taking lactobacillus.
overgrowth.
!
! ! !
! Page 27
Lecithin is a necessary component of every cell in the human
Adding Lecithin to Juices & Soups!
body. Considered a keystone in the construction of cells, lecithin
It’s long been thought Lecithin helps the body metabolise fats
prevents the hardening of cell membranes. Healthy cells lead to
and cholesterols, which are disrupted in those of us with skin
a healthier body, and the membranes are a critical part in
conditions. Doctors on lecithin and psoriasis:
monitoring a cell's intake and output. Protecting cells is integral in maintaining a body's resistance to many diseases that attack
Edgar Cayce
damaged cells. Phospholipids such as lecithin are produced in certain amounts throughout the major organs of the body (such
Often called the “Father of Holistic Medicine,” Cayce believed
as the heart, liver and kidney) but can be supplemented to
strongly in the connection between the digestive system and the
further enhance unrealised benefits.
skin. His healing often included a detoxification of the body including juice fasting, eating raw and organic nuts and seeds,
Probably the best way to get a lot of lecithin easily is to take
and sometimes cleansing the bowels with warm water enemas.
lecithin GRANULES. Add the granules into your juices & soups.
Cayce also noted that many people with skin disorders like
An alternate source is egg yolk. Generally, maximum benefit is
psoriasis would benefit from adding lecithin to their diets.
obtained when you eat the yolk lightly cooked (such as in a softboiled egg).
Dr. John O.A. Pagano
A Doctor of Chiropractic, Pagano has built upon Edgar Cayce’s Healing methods with some of his own findings for psoriasis, including the use of lecithin. In his book ‘Healing Psoriasis’, Pagano suggests consuming lecithin granules three times daily, along with a regimented diet, topical moisturisers, and a positive mental attitude. Page 28
! ! ! ! !
skin, making it the perfect solution for conditions such as
Coconut Oil!
psoriasis, dermatitis and eczema. The oil treats infection by battling the microbial bodies and its high protein content also
If the use of coconut oil in both in cooking and as a topical skin applicant is completely new to you, don’t worry. It was to me too!
ensures it heals the damage & visible marks.
Now I wonder how I lived without it. Many people ask me how I
Coconut oil is such a simple addition, replacement or substitute
use coconut oil, whether I eat it or put it on my skin. The answer
for the products you’re already using, there’s no reason not to try
is both! I use coconut oil to;
it! I recommend a coconut oil wrap each evening at the beginning of the programme. Not only will this give you an hour
• Cook & bake with
each evening to relax, it’s an excellent way to moisturise, soothe
• Cleanse my skin
and heal your skin.
• Moisturise daily
I also found coconut oil hugely beneficial for my scalp psoriasis.
• Protect against the sun
I’ve got really thick hair, so aside from looking like I had a Whether eaten or applied, the range of uses and benefits
massive dandruff problem each time I wore a little black dress!!
provided by this little miracle oil are quite staggering. Cold
I was fortunate in that my scalp psoriasis was never extremely
pressed, virgin Coconut Oil acts as a moisturiser, antibiotic, anti-
visible. It used to itch like hell though and there were times it
fungal, multivitamin, multi-nutrient and anti-oxidant. It’s made up
would creep right to the front of my hairline so that it was
of healthy fats; lauric acid, caprylic acid and capric acid. These
noticeable on my forehead. Massaging coconut oil into my head
acids contain anti-fungal, antibacterial and antiviral properties.
made a big difference, both in reducing the itch and soothing the dryness. I used to soak my head in the Dead Sea Salt bath
Coconut oil provides all the energy your skin needs to heal and
and follow that by massaging in virgin coconut oil as part of my
maintain itself. Not only does it improve the moisture and lipid
evening routine. I’d sleep with my head wrapped in a towel and
content of the skin, it limits the amounts of microbes on the
gently wash out the oil the following morning.
Page 29
The clean, unpolluted air and warm climate at the Dead Sea
If you don’t have the option to travel to the Dead Sea and take
provides a healing environment that is like no other place in the
advantage of this awesome environment, bathing and body
world. Located 400 metres below sea level, no other site offers
brushing with Dead Sea Salts is certainly the next best thing.
such an extraordinary combination of natural elements with the
The waters of the Dead Sea are unique, having a total salt
I still use Dead Sea Salts and a few drops of calming lavender oil in the bath
concentration that is 10 times higher than ocean water,
I continue to body brush with Dead Sea Salt 2 or 3 times a
reaching 33% versus 3%. Dead Sea Salt contains 21 minerals
week.
including magnesium, calcium, sulphur, bromide, iodine,
!
capability to rehabilitate and restore physiological function.
sodium, zinc and potassium. This extraordinary chemical composition has made the Dead Sea an ideal spot for people seeking relief from skin and rheumatic disorders. These minerals
Exfoliating Mitts !
!
are known to treat, detoxify, and cleanse our bodies.
If you’ve never used these before, let me try to explain! It isn’t a place I’ve been to personally, but I’ve spoken to many
Exfoliating mitts are little pads, made out of card, they’re like
regular visitors who have seen fantastic results. The problem is,
very, very fine sandpaper. They are actually designed as hair
this clearance method can often be temporary. Once you return
removal pads - to smooth your legs - but they’re great for gently
to your home routine the same drip feed of stress, poor diet,
removing dead cells from the surface of the skin. I found that in
lack of sunshine and absence of mineral salts results in redness
doing so, the coconut oil & dead sea salts have a better chance
and scaling returning to the skin.
of penetrating the skins surface, instead of being blocked by dead skin cells. They’re so cheap too at around £2 for a packet of 3. Definitely worth adding to your clear skin routine. Page 30
Exercise!
a boost to the cells in your body that are assigned to attack
It may be that you exercise plenty already, in which case you
Exercise also reduces body wide inflammation, helps regulate
don’t need me telling you to move! In fact, if you do already
skin-significant hormones and prevents free-radical damage.
exercise regularly it may be that you need to alter the form of
When you exercise, the tiny arteries in your skin open up,
exercise you take during the first few days of detox.
allowing more blood to reach the skin’s surface and deliver
bacteria.
nutrients that repair damage.
Without the sugars and stimulants our bodies have often become accustomed to, the withdrawal feelings during the first
!
3 days of the plan can leave you feeling sleepy. Plenty of rest
I run, I swim, I skip, I lift, I cycle
is essential.!
!
However, if you don’t exercise on a regular basis it’s really important to start. Whether its half an hours walking each morning and evening, a bike ride, a local yoga class - just
When I first began to work on clearing my skin I did zero
MOVE daily!
exercise. I now do some form of training every single day and I genuinely miss it if I miss a day. Begin to move. Your body will
When you exercise regularly, there are a number of things that
love you for it.!
benefit your body. Your heart gets stronger and is able to pump more blood throughout your body. Your lungs get better equipped at handling oxygen and dishing it out to the rest of your body. Your muscles also get stronger as you use them more often. Your immune system is no different. Doctors have found that exercise can boost your immune system by providing Page 31
! ! !
How Will You Feel on the Plan?!
Side Effects!
If this is the first time you’ve embarked on a juice detox, you’re in
• Extreme tiredness!
for some new and interesting feelings!
• Skin worsening!
Remember this way of clearing your skin is probably very
• Headaches and nausea!
different from the suppressant methods you’ve tried in the past.
• Strong cravings for certain foods!
This is clearance from the inside out. As such, you might The headaches and nausea you might experience during the
experience a variety of changes in your body you weren’t
first few days of the plan, alongside strong cravings for specific
expecting. So let me prepare you for those.
foods are merely a ‘withdrawal’ from certain foods and drinks. Firstly – and this is not going to be easy to hear – there is a good
Whatever you do, don’t panic, stick with it. Remember the
chance your skin could get worse. I know right? As if things
toughest part of the plan requires only a few days of
aren’t bad enough. This is not the case for everyone, we all vary
commitment out of your entire life. The tiredness is something
in our range and rate of clearance. I was mid-flare when I began
you can work with. Plenty of rest is vitally important on the
my detox and my skin DID get worse for the first two weeks. The
programme. If this means making some major lifestyle changes
skin is essentially an organ of detoxification. So whatever is
at the start of the plan – it’s something you WILL need to do.
going on, on the inside, has to come out. Day 12 was my turning
Take a break from work, cancel your regular commitments – do
point, the moment I woke up in the morning and noticed the
whatever it takes to give yourself the best possible environment
redness had calmed a little. At first the changes were slow but
for completing the programme.
soon I was waking up to noticeable improvement on a daily
! !
basis.
! Page 32
The salt baths & oil wraps make up an important part of your
working harder to commit to it. You have the strength within you,
new evening routine. Try to combine these with a relaxing and
you CAN do it. Picture life with clear skin and focus on that end
restful early night.
goal. Don’t be upset if the changes are not immediate. We’re
Your body carries out essential repair & maintenance work whilst you’re sleeping. Give it a real chance to do so.
trying to undo years of poor fuelling here. It’s bound to take a little time to clear the system, but you WILL get there.
Inspirational Viewing!
I hadn’t slept well at all in the weeks leading up to the plan. My skin was so itchy it would literally keep me awake at night. Although the redness & flare continued to worsen for the first ten
If you lose faith, watch these incredibly inspiring docu-films.
days, the itching stopped. I was so grateful for sleep, I got as
Believe you CAN do something about your health and be
much of it as possible!
grateful for the opportunity to do so. Super Juice Me
Falling off the Plan!
Fat Sick & Nearly Dead Firstly, if you began the plan with all the right intentions but struggled to stick to it, DO NOT STRESS! Yes, the plan is simple,
The Boy Whose Skin Fell Off
!
but it’s not easy. I’ve been there. I’ve done it. I live by it.
! !
I understand the commitment required to start it AND stick to it. Don’t get disheartened if you fall off the detox wagon, but DO think about why you struggled to stick at it. Then focus on Page 33
I’ve always found local, independent restaurants more than
Eating Out on the Plan!
willing to cater to dietary requirements. I start with a smile and an apology for being a pain! and I find they’re usually really
I took these pictures on my iPhone during the first few weeks of
happy to assist. Aside from my local Thai restaurant having run
my skin clearance. At the time I never intended to take them for
out of steamed sea bass once, I’ve not had a problem yet!
any reason other than a sort of personal diary.
If I’m eating out I choose salads or fish and veg. I keep it simple. I always check to make sure they don’t include tomatoes or peppers in the dish and if a meal comes served with potatoes or chips – I simply ask for extra green veg instead.
!
! ! ! ! ! ! ! ! ! ! ! ! ! !
! !
My point in sharing them is to prove that your social life needn’t suffer on the plan. Admittedly restaurant venues may take a little more pre-planning and you might not feel like socialising too much during the initial detox days, but it CAN be done. In the UK - Wagamama’s offer herbal teas and juices on their menu. Nando’s and Pizza Express do superfood salads. And Page 34
The Vitamins!
Shopping List!
• Zinc
There are the things you will certainly need to purchase before
• Selenium
starting the plan. That’s not to say you can’t begin to make changes immediately. Some people prefer a gradual transition
• Acidophilus
into their new lifestyle, for others setting a date and making a
• Vitamin D3
strong commitment works best. Whichever is simplest for you,
• Milk Thistle
here is what you will need;
• Lecithin Granules
• Dr Udos Oil Blend (or similar)
The Tools!
To Drink!
• A Juicer (read our Juice Buyers Guide) • A Blender
• Bottled water
The Topical's!
• Red Clover & Burdock Root Tea
• Pure virgin coconut oil
To Juice (Days 1 to 3)
• Dead Sea Salt
• 5 x Cucumbers
• Pure lavender oil
• 3 x Bunches of Celery
• Cling film wrap
• 27 x Apples
• Exfoliating pads
• 2 x Large Bags of Fresh Spinach
!
• 5 x avocados Page 35
at this time of the day is perfect. Whether it’s a walk, jog, swim or
It’s a Skin Thing - Day One!
cycle. Whatever you feel comfortable doing. Simply move!
Remember …..
8am Take a shower using Dead Sea Salt to brush your skin. Avoid all harsh chemicals during the programme. That includes regular shower gels. Use Dead Sea Salt to clean your skin &
Take some ‘BEFORE’ pictures. You might not feel like it but in future you’ll be so happy to look back at just how far you’ve come.
add a few drops of calming pure lavender oil if you prefer a fragrance.
This is not forever! The first few days are tough but you will eat again!
8:30am Gimme Some Skin – High 5. Time for your breakfast juice. This is also the time to take your vitamins. Make sure you
Drink your water. If you’re not used to 2 litres a day it can feel like an awful lot.
have one of each right after your juice.
9am If you’re starting your working day, don’t forget to keep your bottled water handy. You will need to drink at least 2 litres of still
7am Good morning, welcome to the first day of a life changing
mineral water over the course of the day so it’s important that
moment! Start your day with a cup of hot water and a large
you start as you mean to go on. Add fresh lemon or lime to your
chunk of fresh lemon. Or preferably a mug of Red Clover and
water if you find drinking it a little boring.
Burdock Root tea.
1:30pm Gimme Some Skin – High 5. It’s time for lunch. Whilst
the first three days of the plan will feel a little dull and repetitive,
7:30am Exercise. No excuses about needing to get to work or
remind yourself ITS ONLY 3 DAYS. You CAN do this. You’re
not having the time. Don’t forget you do not have to stick to the
alkalising your body using the power of this little green juice.
actually times on the plan (they’re here as a guide) If you’re
Stick with it.
struggling for time, rise and shine a little earlier. 20 – 30 minutes Page 36
2:30pm If you’re able to take a little exercise try and get some
moisturise with it and throw on some old PJs to sleep in. When
fresh air. Even if it’s only a 10 minute walk. Relax and breathe.
my skin was particularly bad I put oil on and wrapped cling film
Your body is going to go through some major changes over the
around the worst parts to hold the moisture against my skin.
coming days. Take some time to think about and enjoy it. 10pm (if not sooner) CONGRATULATIONS on completing Day 4pm Just checking in to make sure you’re still sipping that water.
One! It may seem like very early stages to you, but I know just how it feels to get this far. The commitment you’ve made to
6:30pm Enjoy some outdoor exercise. Whether its walking home
clearing your skin is phenomenal. You’re amazing.
from work, jogging in the local park or hiking along a path.
! ! ! !
7:30pm Gimme Some Skin – High 5. Dinner time. This is always the hardest part of the day for me when I’m juicing. I’m so used to sitting down to an evening meal. Remember you’ve almost completed Day One, think about how awesome you’re going to feel in the morning. Just two more tough days to go.
! ! ! ! ! !
8:30pm Enjoy a long, relaxing, Dead Sea Salt bath. Add a few drops of calming lavender oil to your bath water, light some candles – do whatever it takes to truly unwind. Think about all you’ve achieved today and the great things that lie ahead. 9:30pm Gently towel dry your skin and apply plenty of coconut oil. The feeling may be a little strange at first as its fairly oily, but I guarantee you will wake up with lovely soft skin. I still use coconut oil on my own skin daily & often have nights where I Page 37
It’s a Skin Thing - Day Two!
minutes of exercise if you have a busy schedule can feel tough
Remember …..
miss this if you DON’T do it! Choose something you enjoy.
but I guarantee that over the next few weeks you will actually Whether it’s a morning walk or a rebound session on a mini trampoline.
Remember you have the strength to do this, You did it yesterday, 8am Take a shower using Dead Sea Salt to brush your skin.
you CAN do this again today!
Avoid all harsh chemicals during the programme. That includes Feeling tired is normal, there is even the possibility your skin
regular shower gels. Use Dead Sea Salt to clean your skin &
may get worse before it gets better. This is a true detox. Do not
add a few drops of calming lavender oil if you prefer a
let it deter you. It’s all part of the healing process.
fragrance.
Don’t cheat, don’t skip parts of the plan. Drink your tea, enjoy
8:30am Gimme Some Skin – High 5. Your breakfast juice &
your water.
vitamins are an important start to the day. Even though I’m fully
clear of psoriasis & eczema, I’ll often reboot with a 3 day detox 7am Good morning, welcome to day two. Start as you mean to
from time to time. It makes my skin feel even better & reminds
go on, with strength and commitment. Relax and try to enjoy
me to be grateful for the foods I AM able to eat!
your cup of Red Clover and Burdock Root tea. I appreciate it’s
9am If you’re not used to drinking so much water during the day,
an acquired taste and not to everyone’s liking. But remember
this concept might still feel a little alien to you. Just remember to
the good it’s doing.
keep that large bottle of water with you at all times and drink
from it even if you don’t feel particularly thirsty. We quite often 7:30am Exercise. If this isn’t a usual part of your daily routine, it
confuse hunger for thirst. So, next time you feel hungry, try
may feel a little forced to begin with. Making time for 20 – 30
sipping a little water. Page 38
1:30pm Gimme Some Skin – High 5. Incredibly you’re already
food whilst you’re sipping on juice might feel tough & unfair. Talk
over half way through the toughest part of the programme!
to your family about what you’re doing and why. And if
Remember what you’ve achieved so far. If you’re struggling
necessary take a little time out of that environment for yourself.
enjoy this little green juice just remember how far you’ve come.
Watch the Jonny Kennedy documentary about a man who really
You’re alkalising your body and the changes you’re
could not change his skin condition or Jason Vale’s ‘Super Juice
experiencing are as a direct result of what YOU are putting in.
Me’ to inspire you to persevere.
That puts YOU in control. And that feels a little bit amazing ☺ 8:30pm Enjoy a long, relaxing, Dead Sea Salt bath. Add a few 2:30pm If you’re able to take a little exercise try and get some
drops of calming lavender oil to your bath water, apply your
fresh air. Even if it’s only a 10 minute walk. Relax and breathe.
coconut oil and relax.
Take some time to think about what you’ve achieved so far. It
10pm (if not sooner) CONGRATULATIONS on completing Day
may only be day 2 but I’m fully aware of how tough this first part
Two! You’re over half way through the most restrictive part of the
can be. Congratulate yourself on taking this one big step on a
plan. Enjoy some rest. You deserve it.
whole new journey.
! ! ! ! ! !
6pm For most people the plan needs to be tailored around a regular 9 to 5 routine, and exercise has possibly not been top of your priority list when you get in from work. But remember this is a whole lifestyle change, so whether you walk, run, skip or bounce – take 30 minutes out of your day to fill your lungs with air & cleanse the blood. 7:30pm Gimme Some Skin – High 5. Dinner time. if you’re in a family environment, the rest of the clan enjoying home cooked Page 39
than it does for others. I often feel content and dreamily sleepy
It’s a Skin Thing - Day Three!
on Day Three of detox but at the same time any bloating or carb
Remember …..
lethargy disappears. Make sure you exercise, preferably in the fresh air – even if it’s only a 30 minute walk.
This is Day 3 of the toughest part of the plan. You’re well over
8am Take a shower using Dead Sea Salt to brush your skin.
halfway. Congratulations!
Avoid all harsh chemicals during the programme. That includes
Today can often feel the toughest in terms of tiredness. Your
regular shower gels. Use Dead Sea Salt to clean your skin &
body has experienced some fairly dramatic changes these past
add a few drops of calming lavender oil if you prefer a
two days. Go with it and get plenty of rest
fragrance.
Listen to what your body is asking of it. This concept can feel a
8:30am Gimme Some Skin – High 5. Your breakfast juice &
little strange at first but with the absence of false stimulants
vitamins are vital. I’m fully aware that this is the seventh ‘meal’
(sugar / caffeine / alcohol etc) comes true energy. If you’re tired
this week, which consists only of green juice!! Drink, enjoy and
– sleep. If you have energy – exercise. Go with it.
look forward to tomorrows change ☺
9am Your body should be a little more used to you hydrating it 7am Red Clover and Burdock Root tea time! Whilst tomorrow
by now! That in turn should slow down the endless trips to the
we’re looking at varying the juices and introducing some foods,
loo which you may have had due to increased water in take the
this little tea will be with us a while longer!
past couple of days! Fear not, this is your body’s favourite way of expelling toxins.
7:30am Exercise. Day Three can feel very different for some
Page 40
1:30pm Gimme Some Skin – High 5. Lunch time Green Juice.
8:30pm Enjoy a long, relaxing, Dead Sea Salt bath. Add a few
I’m all too aware that this may begin to feel a little like Ground
drops of calming lavender oil to your bath water, apply your
Hog Day!
coconut oil and relax.
2:30pm Whether it’s a walk in the park, kicking a football about
10pm (if not sooner) CONGRATULATIONS on completing Day
with the kids in the garden or a lunchtime swim, try & break up
Three! Tomorrow we’ll introduce some new juices, soups and
your day with some mid afternoon exercise.
‘clean’ foods. I know how tough this has been for you and how keen you are to see results on the outside. Be aware that the
4pm Drinking 2 litres of water will hopefully have become
internal changes you are making WILL begin to show
second nature by Day 3. If you’re still struggling to remember
! ! ! ! ! ! ! ! !
despite having that big bottle in front of you, it might be worth buying 4 smaller 500ml bottles and making sure you drink two in the morning and two in the afternoon. Whatever makes it simple until it becomes second nature. 7:30pm Gimme Some Skin – High 5. Your final juice of Days 1 to 3. AMAZING, YOU DID IT! You should be incredibly proud of making this huge lifestyle change. Whether your skin is getting better, getting worse or not changing just yet, you should certainly feel some internal difference and mentally a huge sense of accomplishment.
Page 41
it out altogether. It’s simply not worth undoing all the ground
It’s a Skin Thing Stage Two !
work.
Days 4 to 11 of the programme! I really want you to see this as a new and exciting adventure into Days one to three are without doubt the strictest on the plan. It’s
a brand new clarity – in your skin, in your mind, in your life. I’m
really important to eliminate toxins from the body and start
also realistic and I’ve been exactly where you are. It’s tough to
building on a very clean gut. Think of it as accidentally fuelling a
see beyond what’s on the surface. Just know that in one month
diesel car with petrol. You can’t simply top up with diesel to
from now, things will be very different. You will learn to love your
undo the damage. It’s important to get the petrol taken out & the
new skin, your new body & your new lifestyle.
engine cleaned BEFORE starting again with the correct fuel. You should begin to feel your natural strength and energy over the next few days but don’t worry if your body is still asking you
Days 4 to 7 allow for a little more flexibility!
to rest & relax. Go with what it’s asking of you. I’m not talking about reverting back to your previous unhealthy lifestyle, BUT after 3 very strict days of Green Juice, Tea and
The flexibility of this week will also allow for a social life! It’s often
Water I hope your taste buds will be salivating at the thought of
difficult to carry on as before when you’re on a juice detox, and
fresh salads and soups.
admittedly not every restaurant serves soups & salads. But with a little careful pre-planning there should be no reason why you
It’s important to stress we’re still being cautious at this stage, so
can’t enjoy meals out and social time with friends.
please don’t worry that this is it for life! We’ll introduce even
! ! !
more flexibility after week one. We’re just carefully building on what we’ve achieved so far without fear of aggravating anything. If you’re ever in doubt as to whether something is ‘allowed’ at the start of the programme, it’s best to double check or to leave Page 42
It’s a Skin Thing - Days 4 to 11!
8am Using a Dead Sea Salt scrub during your morning shower
Remember …..
and natural oils in my showers and baths on a daily basis.
should also become second nature. I still use Dead Sea Salts
8:30am Gimme Some Skin – High 5. Time for your breakfast juice, I know, I know you’ve lived off this juice for the past three
Be GRATEFUL. For the foods you CAN eat
days! I’d prefer you to stick to it for breakfast over the next few You’re still detoxing. You will continue to feel your body
days, but if you’re really struggling opt for steamed spinach and
change. Its normal.
a poached egg instead. This is also the time to take your
Whilst the plan is much more flexible than Days 1-3 it’s still
vitamins. Make sure you take one of each. This is essential
really important you stick to all elements of it.
during the 28 day programme.
7am As per the first three days, a cup of Red Clover and
9am I’m sure I don’t need to remind you how essential water
Burdock Root tea is preferable but feel free to mix it up a little!
consumption is ☺ This is something you’ll need to continue for
Go crazy and treat yourself to chamomile or a hot water with
life. Water truly is amazing. We cannot live without it for more
lemon instead.
than about 100 hours, whereas other nutrients may be neglected for weeks or months. No other nutrient is more
7:30am Exercise. It’s still really important to keep moving during
essential for life.
these next few days of the programme. Chose something you enjoy. Exercise ought to be a permanent habit for all of us. When
1:30pm Lunch Time and you can ACTUALLY EAT! Choose from
we do not exercise, it leads to accumulation of toxic substances
one of the Soups or Salads in the recipe section. Eat slowly,
and waste materials inside our body.
chew properly and be grateful for every bite! If you’d prefer to stick to a juice, you’re more than welcome to do so. Simply pick one of the juicy skin recipes instead. Page 43
2:30pm Whether it’s a walk in the park, kicking a football about
9pm Enjoy a long, relaxing, Dead Sea Salt bath. Add a few
with the kids in the garden or a lunchtime swim, try & break up
drops of calming lavender oil to your bath water, apply your
your day with some mid afternoon exercise.
coconut oil and relax.
4pm Drinking 2 litres of water will hopefully have become
10pm (if not sooner) Continue to get a good nights rest during
second nature by Day 3. If you’re still struggling to remember
the first week of the programme. Your body is still adapting to
despite having that big bottle in front of you, it might be worth
your new lifestyle changes. Take time to relax and give it chance
buying 4 smaller 500ml bottles and making sure you drink two in
to repair.
the morning and two in the afternoon. Whatever makes it simple
! ! ! ! ! ! ! ! !
until it becomes second nature. 7:30pm Dinner time. Again, feel free to choose a Soup, Salad or Juice from the recipes section. If you’re eating out at any point during week one, stick to a Superfood Salad offered by many chain restaurants these days. Local, independent restaurants are generally more than happy to fit in with dietary requirements so just ask them for a simple salad or fish and green veg. I eat out lots and I’ve never had a problem yet. 8:30pm I’m often in situations where friends pick a dessert from the menu after a meal. So that I don’t feel I’m missing out I ask for a peppermint or chamomile tea instead. If you’re eating at home you can vary this with a Hot Water and Lemon drink or Red Clover and Burdock Root tea if you prefer. Page 44
• Drink your tea
It’s a Skin Thing - Days 12 to 28!
• Exercise at least twice daily – preferably outside Almost two weeks into the programme. This was the point at • Drink 2 litres of water
which I first saw a small but noticeable improvement in the appearance of my skin. That’s not to say this will be the case for
• Substitute at least one meal a day with a skin Juice recipe
you, so please do not be disheartened if your progress differs. • Take Dead Sea Salt Baths / Scrubs
There is also the chance your skin already began to show signs of improvement very early on. We’re all different and I’ve seen
• Use Coconut Oil to moisturise your skin
dramatic changes happen in as few as three days, I’ve also known people persevere for a month or more with slow and
• Take your vitamins
gradual recovery. • Get lots of rest
Now What?!
Keep it Simple!
I haven’t created a specific daily timeline for days 12 to 28 Keep things really simple over the next couple of weeks.!
because by now you should have a good understanding of what your body needs from you. I’d also encourage a little flexibility to
Even if you’re seeing an improvement, don’t be tempted to
ensure the plan compliments your lifestyle. There may be days,
deviate too quickly from the plan. How we build on what we’ve
for example, when it’s easier to eat at breakfast time and grab a
achieved so far is essential. Stick to the simple recipes included
green juice in the evening. That’s absolutely fine. Just stick the
in the plan. Once you’ve completed the initial 28 days we can
principles you’ve learnt over the past few days. Follow these few
begin to get a little more creative. We can add variety and
simple rules and you can’t go far wrong!
add in additional elements to see how your skin reacts.
Page 45
reaction don’t be tempted to revert back to bad habits. The
It’s a Skin Thing - Day 29+!
good news is Sarah has all the tools she needs to clear again. Having that level of control is an awesome and empowering
So, what now? Where do you go from here? There are some
feeling.
basic rules to stick to, but aside from those this is the part of the plan, that allows you to begin experimenting with new foods and
Keep in mind the NEVER EVER list!
recipes. If you’ve seen a noticeable improvement in your skin you may want to begin reintroducing certain foods to watch for a
The Nightshade foods, the strawberries, oranges, and fizzy
reaction.
drinks. Think seriously about whether you want to reintroduce alcohol. If you do, try and limit it to the occasional glass of wine
Whatever you do, DO NOT be tempted to revert back to your
as oppose to allowing it to become a regular part of your daily
pre-cleanse lifestyle!! It’s all too easy for us to become
diet.
complacent or to begin to question whether it’s truly the change in diet that has made this difference to your skin. One of my
Keep it Alkaline!
Twitter followers Sarah made this exact same mistake. I got an Focus on your Acid / Alkaline balance. I’ve included a chart to
email from her just this week;
make things simple. Ideally (regardless of skin condition) we “Over the last six weeks I have fallen off the diet (in a big
need to keep it 80 / 20. That’s a diet made up of 80% alkaline
way- eating rubbish!) and my skin and scalp have got bad
foods and 20% acidic. Continuing to consume Green Juices,
again.”!
lots of leafy veg & salads should make the balance simple to
I’m not saying you can never enjoy some of the foods you loved
achieve.
pre-cleanse. I’m saying take it easy! Once in a while is
! !
absolutely fine but just because you don’t see an instant Page 46
Keep Juicing!
Keep up the water consumption!
Juicing has become a huge part of my life. In fact I can’t recall a
Aside from herbal tea I no longer drink anything else. I always
single day over the past 6 months when I haven’t had at least
make sure I have a fridge full of still, bottled, mineral water. I
one juice! I also make sure that I regularly follow a simple 3 day
order water in restaurants with my meal. I’ve learnt to love it and
Green Juice detox. I love that detox feeling, my skin always feels
what it does for my body and skin. I still drink 2 – 3 litres a day
incredible afterwards and it reminds me to be eternally grateful
and sometimes more if I’m in a hot country or exercising a lot.
for the foods I CAN eat. I’ve kept the juice recipes on the plan
Keep moving!
fairly simple. They are specifically designed to be high alkaline and beneficial for your skin. There are lots more juice recipes
Exercise is vital. It offers a number of benefits for your skin, and
available via the website.
should be considered an important part of any skin care regime. Exercise increases blood flow to the skin, increases neuronal
Keep drinking your herbal teas!
stimulation, and allows the sweat glands to improve their I always choose Jasmine, Chamomile or Peppermint tea in a
function and rid the toxins. Exercise gets the blood flowing, and
restaurant when friends are ordering dessert. Okay, it’s not quite
that increased blood flow carries more oxygen to the skin. It also
sticky toffee pudding but it also ensures I’m not the only one at
provides an excellent form of stress relief. Find something you
the dinner table with nothing in front of me! I feel less like I’m
enjoy doing and keep doing it.
missing out. I still drink Red Clover and Burdock Root tea at
home from time to time.
!
!
!
!
! Page 47
Keep applying the Dead Sea Salt & Coconut Oil!
Keep relaxing!
It’s so simple to throw a couple of handfuls of Dead Sea Salt into
I know it’s often easier said than done, occasionally ‘life’ takes
the bath, bathing in Dead Sea minerals has become the norm
over and it’s difficult to avoid stressful situations. How we
for me. I also body brush with Dead Sea Salt often. It’s much
respond to them however IS up to us. Detoxing gave me new
less painful now!
skin, a new body and new clarity. I see life from a very different perspective these days. I’m much calmer, much more tolerant,
Coconut oil has become my preferred cooking and baking oil. I
much more relaxed and find stressful situations much easier to
also apply it to skin as a moisturiser, cleanser and for natural
deal with. Continuing with a clean diet and exercise regime will
protection from the sun. (I keep cooking and moisturising jars
give you the power to do the same. You may find your newfound
separately!)
strength to commit to this plan gives you the emotional drive to
change other aspects of your life.
Keep taking your vitamins!
Keep Talking. Keep Sharing!
I no longer take every single vitamin every single day, but I do
ensure that I keep my selenium levels up by eating plenty of
I love hearing inspirational stories and I’m always intrigued by
brazil nuts, I take additional Zinc if I’m having a week where my
people’s life journeys. Sharing your thoughts and feelings helps
diet isn’t as clean as I’d like it to be (it doesn’t happen often!) D3
me to help others. We are stronger together.
if the sunshine is a little absent and Acidiphilus to promote good
! ! ! ! ! !
bacteria in the gut, especially if I’ve needed antibiotics for
example. Milk Thistle I no longer feel the need to take because I
don’t drink alcohol and my liver functions better than ever as a
result.
TWITTER Page 48
FACEBOOK
EMAIL
WEBSITE
The Recipes
Juices, Soups & Salads for healthy skin
! ! ! ! ! ! !
! !
! ! ! ! ! ! ! ! ! !
“This little green juice changed my life. Now I’d like to show you how a juice,
soup and salad reset can change yours
too. Your body’s ability to heal is greater than anyone has permitted you to believe.”
Page 49
HOW!
High 5 - Gimme Some Skin!
! !
Run everything except the avocado through the juicer. Add to
INGREDIENTS!
and some ice. Blend until smooth. Drink ☺
• 1⁄2 Cucumber
WHY!
• 2 x Stick Celery
This perfect little skin cleanser will become your very best
your blender with the avocado, a tablespoon of lecithin granules
friend over the first few days! It will also become your committed
• 3 x Apples
long-term partner when it comes to maintaining clear skin.
• Handful of Spinach
Anytime you feel you’ve derailed a little from your new lifestyle, this is the juice to get you back on track. A brilliant combination
• 1⁄2 avocado
of five cooling, alkaline fruit & veg, each providing a powerful
• Lecithin granules
vitamin boost. With the magnesium in spinach designed to
! ! ! ! !
promote rest, the ability of celery, cucumber and avocado to help prevent unwanted inflammation and the pectin in apples to coat the gut, this all round cooling juice will alkalise the body, calm the internal heat and reduce skin redness and itching.!
! ! ! Page 50
HOW!
A Proper Skinful!
!
Run everything through the juicer. Add to your blender with the some ice. Blend until smooth. Drink ☺
INGREDIENTS!
WHY!
• 6 x Small asparagus spears
Apples are anti everything! Antiviral, anti-inflammatory,
• 2 x Stick Celery
antioxidant and anti allergy. Lemons have immune-boosting
• 2 x Apples
powers and are excellent as a digestive aid and liver cleanser. Asparagus contains high levels of the amino acid
• A few sprigs of Mint
asparagine, which acts as a natural diuretic. Increased urination
• Small chunk of Lemon
not only releases fluid but helps rid the body of excess salts.
! ! ! ! ! ! !
Celery with its high water content will continue hydrating your body and mint acts as an excellent skin cleanser, soothing your skin, and helping to cure infections and itchiness.
! ! ! ! ! Page 51
HOW!
Just Beet It!
Run everything through the juicer. Add to your blender with the INGREDIENTS!
some ice. Blend until smooth. Drink ☺
• 1 x Small Beetroot
WHY!
• 2 x Stick Celery
It would be easier to list the things beetroot doesn’t do! Not only is it great for boosting stamina and making muscles work harder,
• 2 x Red Apples
the high content of nitrates mean its awesome for widening • A few sprigs of Coriander
blood vessels, in turn lowering blood pressure. It also contains potassium, an essential stress busting nutrient.
• Small chunk of Lemon
Plus magnesium, iron, vitamins A, B6 and C, AND folic acid ...
! ! ! ! ! ! ! !
phew! Coriander calms the mood & aids sleep, this clever plant is full of zinc and binds to heavy metals in the body helping to expel them as toxins. The chemical compound quercetin is especially prevalent in red apples and mostly in their skins, with specific immune-modulatory properties these sweet little additions are perfect for regulating autoimmune disorders.
! ! Page 52
HOW!
Skin Me Alive!
Run everything through the juicer. Add to your blender with the INGREDIENTS!
some ice. Blend until smooth. Drink ☺
• 1⁄2 Cucumber
WHY!
• 2 x Apples
I love this juice! Its fresh & zingy, not too sweet, full of goodness & literally makes you feel alive. The apples contain
• Chunk of Fennel
pectin, which lines the gut to prevent further toxins leaking. • Chunk of Broccoli
Broccoli is an awesome super food, full of vitamin B. It neutralises toxins by producing glucosinolates, which your liver
• A few sprigs of Mint
needs for healthy detoxification. Limes act as a natural
• Small chunk of Lime
preservative & contain lots of vitamin C, fennel regulates blood
! ! ! ! ! ! ! !
pressure & aids in TNF cell regulation, while mint soothes the digestive tract.
! ! ! ! ! Page 53
HOW!
Super Skin Salad!
Run everything through the juicer. Add to your blender with the INGREDIENTS!
some ice. Blend until smooth. Drink ☺
• 1⁄2 Cucumber
WHY!
• 2 x Pears
Think of this as a liquid salad, with tons of green leafy veg containing tons of vitamins! The tryptophan in spinach
• 1 x Stick of Celery
promotes relaxation, & boosts the mood. Basil is an • Handful of Rocket
excellent anti-inflammatory, perfect to combat psoriatic arthritis. Kale is one of the healthiest vegetables around. It can
• Handful of Spinach
be relied upon for some unsurpassed health benefits and is perfect when juiced if for no other reason than its exceptional
• Handful of Kale
nutrient richness. Rocket (or arugula as its sometimes known) • Sprig of Basil
promotes digestive regularity, keeping your tummy happy and
! ! ! ! !
leaving you fuller for longer. All in all, this is one super duper skin healing salad …in a glass!!
! ! ! ! Page 54
WHY!
Parsnip, Apple & Ginger Soup!
This delicious, warming, pectin filled, alkaline soup, reminds me For the soup; (makes 2 large portions)
that soups need never be boring! Such a mixture of flavours, I love it!
2 x Parsnips 2 x Apples
1 x White Onion
MAKE IT
1 x Stick of Celery
Warm a splash of extra virgin olive oil in a pan, add the chopped
1 x Leek
celery, onion, leek, garlic and ginger and cook gently until soft.
1/2 a Sweet potato
Add the chopped parsnips, apples, sweet potato and fennel
Chunk of fennel
plus 500ml of water, a sprinkling of rosemary and a little salt and pepper. Simmer everything gently for around 30 minutes.
Chunk of ginger Clove of garlic
Add the chunky soup mix to a blender and blend until smooth.
Sprinkling of rosemary
Serve warm with a little black pepper and rosemary sprinkled on top.
Sea Salt and Pepper
! ! ! !
Extra Virgin Olive Oil
! ! ! Page 55
WHY!
Squash & Cumin Soup!
This tasty, thick, warming, autumnal soup not only looks For the soup; (makes 2 large portions)
beautiful served with a sprinkling of cumin seeds, but tastes gorgeous.
Half a Squash
MAKE IT!
1 Red Onion 1 Leek
Warm a splash of extra virgin olive oil in a pan, add the chopped
2 x Celery Sticks
celery, red onion and leek and cook gently until soft.
1 x Sweet Potato
Add the chopped squash, sweet potato and carrot, plus a
1 x Carrot
sprinkling of cumin seeds and some salt and pepper. Cumin Seeds Pour 500ml of water into the pan and gently simmer everything
Extra Virgin Olive Oil
for 30 minutes until the veg is soft.
Sea Salt and Pepper
! ! ! ! !
Carefully pour into a blender and blend until smooth. If the mixture is still a little thick just add some warm water to the blender. Serve warm sprinkled with cumin seeds and black pepper.
! ! Page 56
WHY!
Super Green Soup!
Much the same as with juicing ...the green soup isn’t as For the soup; (makes 2 large portions)!
flavoursome as the other options on the menu but its SO super good for you, you need this alkaline miracle in your life!
1 x Onion
!
1 x Leek 1 x Stick Celery
MAKE IT!
1 x Courgette Warm a splash of extra virgin olive oil in a pan, add the chopped Half a head of broccoli
celery, red onion and leek and cook gently until soft.
Handful of kale Add the courgette, chopped broccoli and handful of kale plus
Handful of spinach
some salt and pepper and 500ml of water.
Extra Virgin Olive Oil Gently simmer everything for 30 minutes. The water may not
Salt and Pepper
completely cover the veg but these vegetables contain so much water that once cooked they will soften enough to nicely fill the
!
pan. Add a handful of spinach towards the end of your simmer time. Spinach needs very little time to cook and turns more
! ! !
acidic the longer its heated. Carefully pour into a blender and blend until smooth. Blend the lot and serve sprinkled with black pepper.
Page 57
WHY!
Simple Honey Baked Salmon Salad!
This was pretty much my everyday dinner for a long while
For the salad;!
during my skin clearance! At the time I hadn’t really
Rocket Salad
experimented with other recipes and I was being super careful
Mixed Italian Salad Leaves
not to aggravate my skin again so I stuck with this high alkaline
Half a head of broccoli
simple salad.
Half an avocado
MAKE IT!
Half a chopped cucumber
1 x Salmon Fillet (wild salmon where possible)
Place the salmon fillet on a baking tray. Squeeze the juice of half
Sea Salt and Pepper
a lemon over it. Sprinkle with dried oregano a pinch of sea salt
Oregano
and twist of black pepper. Add a drop of manuka honey, cover
Lemon
in foil and place in the oven at 180oC for 20-30 minutes.
For the dressing;!
Meanwhile steam the broccoli gently, being sure not to over Extra Virgin Olive oil
cook. Bright green and crunchy is so much better than washed
Juice of half a lemon or lime
out and soggy!
A Squeeze of Manuka honey
Balasmic Vinegar
Add the salad leaves to a bowl with the cucumber and avocado,
Teaspoon of dried Oregano
the cooked and cooled broccoli and pour over a little dressing.
! !
Shake well to ensure everything is coated in a light layer. Serve on a flat plate with the salmon fillet on top. Page 58
WHY!
Pesto (rice) Pasta Salad!
Homemade pesto is absolutely delicious! Truly nutty with a For the salad; !
lovely, zingy lemon and basil flavour. Shop bought often contains potato and we’re avoiding nightshades! This salad is
Rocket Salad
tasty and filling and the greens balance the acid / alkaline mix
Mixed Italian Salad Leaves
SO much better than a bowl of regular pasta!
Half a head of broccoli
75g Rice pasta
MAKE IT
Fresh basil leaves
Heat a pan of water and cook the pasta as per the instructions
Juice of half a lemon
on the packet (usually for around 10 minutes). Meanwhile steam
Sea Salt and black pepper!
the broccoli florets - I often use a bamboo steamer over the pan
of warming pasta. !
For the pesto; (makes a jar full)
Once the pasta is ready and the broccoli is steamed (but not
Large handful of basil leaves
over cooked) add to a pan on a very low heat & stir in the pesto.
(or a packet of shop bought leaves)
See our homemade pesto recipe here
3 Tablespoons of extra virgin olive oil
50g of parmesan cheese (cut into rough chunks) Juice of half a
Serve with handfuls of salad leaves and a few sprigs of fresh
lemon
basil. Drizzle some freshly squeezed lemon juice over the top
2 cloves of garlic
and add a couple of twists of black pepper.
a pinch of coarse sea salt
! !
50g Pine nuts
30g Macadamia nuts Page 59
!
Roast Beet & Butternut Squash
WHY
Summer Salad!
I absolutely love this bright, tasty and colourful, little summer salad. The delicious warming flavours of roast beetroot &
For the salad;!
squash are perfectly complimented by creamy Somerset Goats cheese and a sweet oregano & manuka honey dressing.
3 x Raw Beetroots
Half a butternut squash
MAKE IT!
50g Somerset Goats Cheese
Half a cucumber
Peel and chop the raw beetroot into large chunks. Chuck into a
2 x Red Apples
roasting tin, drizzle over a little extra virgin olive oil and sprinkle
Plenty of lettuce & mixed leaves
with sea salt & rosemary. Place in a pre-heated oven at 180oC
Oregano & Rosemary
for 30 minutes. Meanwhile peel and chop the squash into similar
Sea Salt
size chunks and add to the roasting tin (squash needs less time
to soften). Shake the tin to ensure the veg is nicely coated in oil For the dressing;
& seasoning and roast for a further 30 minutes. Remove from
Extra Virgin Olive oil
the oven & allow to cool a little.
Half a lime
Chop the apples and cucumber into chunks and add to a salad
A Squeeze of Manuka honey
bowl with plenty of lettuce and mixed leaves. Pour over the
Balasmic Vinegar
oregano dressing and shake to ensure the salad is evenly
Teaspoon of dried Oregano
coated. Finally, add the cooled beets & squash and last but not
!
least small pieces of Somerset goats cheese. Page 60
Snacks & Follow On Recipes! Depending on your level of clearance after the initial 28 days, you may want to continue with the simple recipes included in the plan. There are however TONS of alkaline weighted, non nightshade, gluten free, meal and snack ideas on the website!
!
Take care when reintroducing anything new. Add a little of whatever it is you’d like to try and look out for a reaction.
As your body becomes cleaner you’ll become much more aware of feelings - dietary / emotionally / mentally. You will feel so much more in tune with your body. So knowing what it wants and needs (and doesn't need!) becomes intuitive. I focus on lots of skin friendly recipes on the website. Here are just a few ideas ...
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