Cedar wood a warming and soothing oil. This oil can help to decongest the lymph system, helps to unblock arteries by breaking down fat deposits, and improves poor circulation. Cedar oil can help to reduce fluid retention. It can help to calm nervous tension, instilling a sense of peace. Good for cellulite, oily skin, and acne. Avoid if you are pregnant and do not use on children.

Fennel is good for lymph and fluid retention, as a lymphatic decongestant, helps to reduce cellulite, cleansing oil for all systems. It relieves constipation, flatulence and nausea. Can help reduce fluid retention, reduce weight and help curb appetite. It can improve a poor circulation. Increases milk flow for nursing mothers. A really good oil for menopause as it encourages the production of estrogen. Also regulates the menstrual cycle. Do not use on children

Frankincense As early as Cleopatra’s reign it was used in cosmetics and medicines. This oil is excellent for all types of skin it rejuvenates mature skin, helps to prevent aging and wrinkles. Good for the menopause. Alleviates stress related problems. Slow down the signs of aging – is an exceptionally good essential oil, for the skin – it will help to restore the tone to skin that is beginning to look slack helping to firm the skin. Frankincense will help with fine lines and wrinkles by stimulating skin cell renewal. Will purify the skin, and have a tonic affect.

Geranium is a balancing essential oil. Reduces fluid retention, balances hormones, will help to reduce hot flushes. Helpful for varicose veins and hemorrhoids (piles), helps to stop bleeding. It will ease anxiety, depression, and nervous tension. It helps to balance all skin types. Lifts the spirits, boosts immune system (adrenals especially) and heals a variety of skin conditions such as eczema, wounds, bruises, acne, broken capillaries, balances oil gland secretion, congested and mature skin, healing especially after facial plastic surgery, eczema, cellulite and others. It is a good hormonal balancer for women’s menopause and PMS. Aids digestion, jaundice, gastritis, colitis, cleans digestive system of mucus, liver tonic, aids poor circulation, and stimulates the lymphatic system.

Grapefruit is clearing and cleansing. Lymphatic: increases circulation, stimulates lymphatic system. How to use grapefruit essential oil to curb the appetite

Lavender is renowned for being calming and relaxing. This oil can help high blood pressure, palpitations, and calms the digestive system. Reduces inflammation, relieves emotional stress, and anxiety. This oil is truly excellent for headaches, migraines, and insomnia. Helps heal wounds, bruises, burns, sunburn, acne, boils, eczema, and psoriasis. Apply a drop of lavender undiluted directly onto an insect bite or minor burn. Caution Lavender should not be used during the early stages of pregnancy. Use Lavender with caution if you have low blood pressure.

Lemon is a cleansing oil. This oil encourages an alkaline environment, decongests the liver and gall bladder. This oil cleanses the circulation, helpful for high blood pressure, good for detoxification, helps cellulite, and reduces broken veins.

Palmarosa is a cleansing oil. Antiseptic, antifungal, anti-viral, powerful bactericidal-large spectrum (most germs, E.coli), cellular stimulant, hydrating, cools the body, tonic (nervous and uterine).  This essential oil has excellent skin care properties and is also used to relieve stiff and sore muscles. It calms the mind, yet has an uplifting affect, use to counter physical and nervous exhaustion, stress-related problems and nervousness. It is most useful during convalescence, aiding the digestive system, and helps to clear intestinal infection. It is effective in relieving sore stiff muscles. It moisturizes the skin, while balancing the hydration levels and stimulating cell regeneration. It balances production of sebum, to keep the skin supple and elastic and is valuable for use with acne, dermatitis, preventing scarring, rejuvenating and regenerating the skin, as well as fighting minor skin infections.

Rosemary is a stimulating and restorative  oil. Rosemary essential oil is a rich, fortifying and warming. Well known for its circulatory stimulating properties and for toning muscles. Rubbed into the joint it will ease pain and gout. Helps reduce cellulite, relieves digestive problems, and fatigue. Rosemary is excellent for detoxifying and aiding the liver and gall bladder. Helps to normalize cholesterol levels, and is really good for fluid retention. Rosemary enhances memory and brain function in general. This is also a good oil to add to shampoo to relieve most scalp conditions. Caution Rosemary has antispasmodic properties and should not be used during pregnancy or if you have high blood pressure or epilepsy.

* provides bulk and holds on to fluid making our stools softer and therefore much easier to pass.

* encourages the correct bacterial balance in our bowels, it’s the perfect food for the ‘friendly bacteria’.

* can help to prevent cancers like breast, prostate and bowel.

* ‘soluble fiber’ helps to lower levels of cholesterol.

* speeds up the transition of waste out of the body, this ensures that auto-intoxication is kept to a minimum. The faster waste matter passes through the body the less toxins are re-absorbed.

* helps to keep our blood sugar levels stable, less insulin is produced, so less fat is laid down.

* makes us feel more full, and less likely to over eat if our diet consists of whole foods which contain a balance of fiber and vital nutrients.

Avoid wheat bran

1)      it is not a whole food – it’s too highly concentrated

2)      it’s too harsh for the bowel lining – causes irritation of the bowel lining

3)      hinders absorption of several minerals, especially iron and calcium

4)      contributes to dehydration

The seeds help to cleanse joints, as well as having a powerful diuretic effect, and anti-spasmodic.

Herbal salt – recipe under basis recipes is an excellent substitute for normal salt, contains celery seeds

Celery hors d’ourves

Celery

Cottage cheese

Herbs

Spring onions

Clean the celery and chop into two inch pieces. Mix cottage cheese with a little spring onions and fresh herbs. Place the mixture onto the celery and place on a large plate. Decorate with slices of olives, sun dried or tomatoes or whatever you like.

The vegetable, leaves and seeds taste a little like aniseed or licorice. Fennel is a fat digester, stimulates the metabolism, and regulates blood fats. It has properties that are cleansing especially to the liver and the digestive system. Fennel is renowned as a diuretic (relieving fluid retention) releasing water stored in fat cells.

In days gone by people would take fennel seeds to church, they would chew on them during very long church services to stave off hunger. So they are good for slimming and curbing the appetite.

Fennel can help with all sorts of menstrual problems, and menopausal problems due to the phyto-estrogens, natural plant compounds.

Fennel salad

4 – 6 small or 2 -3 large fennel bulbs

2 sweet oranges, peeled and sliced

Fresh basil leaves

Olive oil

Apple cider vinegar

Herbal salt

Fresh pepper

Slice the fennel bulbs very thinly then place all the ingredients into a large bowl, and mix. Serve with chicken.

This vegetable is related to the cotton family, approximately the size of one’s little finger, green elongated, tapered ridged pods containing seeds, with a slimy texture inside. Indigenous to regions around the Nile in North Africa and the Middle East, discovered as far as 3500 years ago in Ethiopia. Okra was later taken to North America via the slave trade and then to Europe, Asia and South and Central America.

The slimy (mucilaginous) texture inside and the fiber found in okra helps stabilize blood sugar levels.

The fiber of okra has many superior qualities maintaining the health of the gastro-intestinal tract, feeding the good bacteria.

Due to its high percentage of water and bulky fiber it helps prevent constipation, gas and bloating.

It is an ideal vegetable for weight-loss, providing many other health benefits. Cooked over low heat to help retain as much of its properties as possible ensuring as much of its invaluable mucilage properties are kept to a maximum.

It feeds the good bacteria in common with many other fresh fruit and vegetables, encouraging biosynthesis which enables the body to make its own Vitamin B complex.

Okra is an excellent laxative treating irritable bowel, healing ulcers and soothing the gastrointestinal track.

Nutrients – Thiamin, B6, C, folic acid, riboflavin, calcium, zinc and dietary fiber.

Okra Curry

Two packets of okra

4 fresh tomatoes, chopped

2 onions, chopped fine

Chili to taste fresh or powdered, to your taste

½ teaspoon ground coriander seeds

Some fresh cilantro, chopped

A little coconut oil

Freshly ground pepper

A little herbal salt (for recipe see page 15)

Gently soften the onions, add all the other ingredients except the cilantro. Simmer gently until the okra are cooked but not too soft, almost at the end of cooking add the chopped cilantro leaves and serve.

The young spinach leaves are better eaten in salads and if you buy the older variety serve hot, it takes very little cooking.

Nutrients – Vitamin B2, B3, B6, C, K, beta-carotene, folic acid, calcium, iron, magnesium, potassium, zinc, and fiber.

Serve with poached eggs.

Hot Spinach

Spinach

Onions finely chopped

Garlic crushed

Cinnamon

Ground black pepper

Tiny amount of olive oil or coconut oil

Lightly sauté onions and garlic until soft but not brown in the oil. Turn down the heat to low and add the spinach and a tiny amount of water to allow the spinach to sweat down, add pepper and cinnamon.

Researchers from Maastricht University in Holland and Laval University in Quebec reviewed studies that looked at the effects of capsaicin, black pepper, ginger and mixed spices in terms of energy balance and thermogenesis.

When you eat spicy foods, it leads to a process called thermagenesis – in other words, heat generation. This process burns more kilojoules, which can help you lose weight or keep those extra pounds away.

Researchers from Maastricht University in Holland and Laval University in Quebec reviewed studies that looked at the effects of capsaicin, black pepper, ginger and mixed spices in terms of energy balance and thermogenesis.

The results were good news for a dieter –

1) Capsaicin, the compound that gives red chili pepper its kick, leads to greater heat generation, which burns more kilojoules immediately after a meal.

2) Black pepper seems to stimulate metabolism.

3) Ginger also has thermogenic properties. And, like black pepper, mixed spices have a positive impact on metabolism.

Caution These three spices just described might be too harsh – if you suffer from heartburn or a gastrointestinal tract disorder like peptic ulcer.

The good news is there are spices that also have a thermogenesis affect, that are much milder in their affect –

1) Cinnamon – particularly

2) Clove

3) Cardamom

Herb and spices also have a positive effect on fluid retention, cellulite, detoxification and so much more.

Try to add a variety of different herbs and spices each day fresh or dried.

Researchers from Maastricht University in Holland and Laval University in Quebec reviewed studies that looked at the effects of capsaicin, black pepper, ginger and mixed spices in terms of energy balance and thermogenesis.

Crush a load of “knock your socks off” hot chili, place into a glass jar with a well fitting top/lid. Cover the chili completely with olive oil and store somewhere away from direct sunlight. Shake the oil every day for two weeks. Remove the chili, at this point the oil is ready to use or if you want the oil to have an even stronger flavor, repeat the process by adding new fresh chili to the oil. Leave to infuse for two weeks, shaking each day. Remove the chili from the oil, place the oil into a glass bottle and store in the refrigerator. Use whenever oil and chili are needed ie in a salad dressing, over baked sweet potatoes etc.

Onions have the same merits to a greater or lesser extent as leeks or garlic and out of the three I prefer leeks. Onions also lower cholesterol, keep the blood thin, protect the heart and improve circulation.

All of the onion family will add plenty of flavor and richness to your meals, important when you are on a weight-loss, health-gain program.  Onions can be used in so many ways, to enhance the taste of so many recipes.

Onion marinate

2 onions finely sliced

½ cup apple cider vinegar

2 pears chopped

2 inch ginger grated

Mix all the ingredients together then place the marinade in the refrigerator overnight. The onions will be good to add to all sorts of salads

Found in Asian supermarkets and health shops.

Sea weeds, sea vegetables

To make sushi you can buy nori sheets, these are flat square dried sheets of sea weed. Other sea weeds can be added to soup to enhance the nutritional value. The dried sea weed can be used in any situation where you want to season.

To use a little in a salad. Place a small amount in some water, soak for a few hours. Drain off the fluid, (maybe keep for soup), chop up the sea weed to put in a salad. Make sure you like the taste first as you need to get use to it.

Nutrients found in sea weed

Calcium, potassium, sodium, magnesium, iron, oligo elements, zinc, copper, manganese, iodine, selenium, molybdenum, chromium, beta-carotene (pro-vitamin A), vitamin B1, B2, B3, B5, B6, B12, E, K & folic acid. Essential fatty acids, nucleic acids like RNA and DNA, phyto-chemicals as carotenoids.