The Zero GI Diet 9798888311882

Table of contents :
Introduction
Let the Journey Begin
The Days of Fasting
6 Months of Chocolate
Epiphany #2: It’s Not Sugar, but rather What Raises Blood Sugar
A Zero Glycemic Index Diet
My Position on Meat & Fish
My Position on Dairies
My Position on Eggs
The Chief Meal: The Miracle of Flax & Chia
Flax and Chia in Large Quantities? What About Estrogen?
Mega Dosing on Vitamins & Minerals
Routine
Magnesium & Potassium, a Very Special Mentio
Funny Story About Smart Drugs
Flax Seeds, Again
Getting Rid of the Psychological Craving
If I Don’t Eat Two Flax/Chia Meals, I Lose Weight
Always Start Your Transition with a Whole Food Diet
Detoxing Correctly
Detoxing the Vital Organs
Detox #1: Clean Your Digestive System
Detox #2: Clean Your Kidneys
Detox #3: Clean Your Liver
Other Vital Detoxes to Look Up
Transforming Safely into the Zero GI Diet
The Principles of the Zero GI System
The Best Diet on Earth?
My Blood Analysis
The Four Primary Seeds
Spirulina and Chlorella, The Power of Algae
Cheat Meals?
Foods That Will Bring You Back into the Withdrawal Cycle
A Review of Some of the Benefits You’re Getting
A Review of the Risks You’re Avoiding
Alternatives to Bread
Best Sweetener to Use
Zero GI Fruits
Zero GI Nuts and Seeds
Surprising Facts About the Things that Raise Blood Sugar
Utilizing Soups
Utilizing Sprouts & Green Juices
Alternatives to Personal Hygiene and Household Items
Fermenting Foods
Natural Antibiotics & Advanced Therapeutics
How to Prepare a Coffee Enema
Ironically, I Get Depressed Now Every time I Drink Coffee
Further Rules & Important Pointers
A List of Zero GI Ingredients That You Can Utilize
Zero GI Recipes

Citation preview

A plant-based zero glycemic index diet

The Zero GI Diet The Definite Blueprint for Healthy Living

(Early Edition)

Mohammed Kilani

ISBN: 979-8-88831-188-2 Copyright 2022, All Rights Reserved.

Disclaimer Nothing in this book is meant to diagnose or treat diseases. This is an ‘experimental’ diet that is the product of 20 years of research and experimentation. I’ve been personally on this diet for about 15 years now and it’s the only way that resonated completely with my body in terms taking in food for perfect nutrition without having repercussions that are connected with intake of anything that causes stress on the body. You are advised to try it with care as you observe the impact on your body. You will see a lot of rules that relate to proper detox as you begin with the process as well as rules for the proper transfer into a diet that doesn’t cause any glycemic hit. You are strongly advised to take things gradually to avoid being struck with a hypoglycemic response. Although for a lot of people it’s possible to make the full switch in less than a month, it’s probably better to pace things over a span of six months with an intermediate whole food diet while resolving the psychological cravings wisely. Take things in stages, and under supervision if your body was fragile.

Introduction The Zero GI System is a new experimental diet that’s based on more than 20 years of research and experimentation which you’ll fully learn all about in this volume. I’m pretty sure that you’ll love the journey and find it very interesting. There are many things to take into consideration as you make the transition, however, it’s very possible that utilizing the principles of this diet is the best was to maintain and support the human body in terms of nurturing the body and giving it all its needs without burdening it with stressing factors. This diet is simply what resonated the most with me after all these years of experimentation, and though you’ll most certainly hear these words from people who present other diets, I urge you to read the story that follows and be the judge yourself. In simple words, this diet is a mostly-vegan diet that never spikes an insulin response, which takes the ketogenic concept to a whole different level because ketogenic diets restrict carbohydrates, yet allow a small amount to be utilized. In brief, it’s a diet that is mainly based on non-starchy vegetables and seeds, combined in a way that guarantees full and optimal nutrition for the body. Why? You may ask. There’s a long story to back this up, and I bet you’ll be very interested in how it unfolded, so let me take you through it.

Let the Journey Begin I was sitting in front of a camera man preparing to take a photo for a visa application that I needed for one of my business trips. “Can you please open your eyes?”, said the guy behind the camera. “They’re open.”, I responded. “Not really, open them more please.”, he followed. I did so, and the photo was taken. Few minutes later, the photographer handed me the photos, and to my amazement, my eyes were indeed semi-open. It looked like I was extremely sleepy. I didn’t know I was appearing like that to other people, it was so strange, then it dawned on me that this heavy weight over my eyes is a chronic thing that I’ve accepted as a normal part of my life since a very long time. I thought this was how all people felt, but this photo told me differently. It took me by surprise, because I realized something at that moment. I remembered a day during my school years when I was reading an article in Scientific American that spoke of depression in terms of it being a physical ailment rather than a psychological one. It felt so absurd at the time to read that, because, needless to say, depression carries with it the indication of being a psychological problem, I couldn’t understand – at that youthful age – that there’s a physical element behind that as well. It dawned on me, and I realized that this thing I was feeling was in actuality a physical problem, and I realized that this ‘sleepy feeling’ was what that article

referred to as ‘depression’. I was stunned, because I never imagined it would be something I would encounter myself. And hence began the experiments. I began researching different herbs and substances that can help alleviate these symptoms of fatigue. I wasn’t interested in taking any unnatural substances, and certainly wanted to opt for an all-natural resolution. I read about many things that were presented as alternative solutions for depression. St. John’s wart definitely came into perspective, Tyrosine as a natural amino acid was another suggestion, along with a myriad of others things as well. I tested them all, nothing worked… I was constantly looking for solutions that can possibly give me the peace of mind of experiencing a normal beautiful waking state contrary to that depressed and fatigued one that I was coping with. It didn’t stop me from functioning and producing, I was leading a very successful business life at an early age, and I – like many others – was relying on coffee and some pleasure foods to jump-start my days. However, if you know what that state of fatigue feels like, you definitely know that it’s an actual torture to go through. There was no doubt that I was willing to do anything to alleviate that condition. Luckily, at the same time I was beginning to read and experiment with whole food diets and I primarily began to eliminate refined sugars and carbohydrates from my diet and substitute with natural molasses, honey, whole wheat, brown rice and the likes. This was great for my health, but little it did for my state of fatigue. This continued until, one day, I experienced an epiphany. I was hanging out with a group of my friends from school, and towards the end of the night someone suggested to go for an ice cream shop. I knew that I wasn’t

going to order any because I was avoiding sugar, but I tagged along for fun. As we got into the store, I noticed that a new variety of ice cream that was sweetened with fructose was presented, and knowing that it had less of an impact on blood sugar, I decided to order one. As we proceeded with the night, about 30 minutes later, I stopped to contemplate something strange. Contrary to what I usually experienced, my eyes did not feel heavy after eating that ice cream. I was feeling fresh and energetic, and my eyes were wide open. This was the moment I realized that the heaviness I felt over my eyelids occurred every time I ate something that was sweetened with sugar, even if I was taking in whole sugars like molasses and honey instead of refined white sugar. I thought I was eating healthy, but apparently, even those expensive alternatives of sugar weren’t doing me any good in that aspect. This incident sparked a lot of what came afterwards, but I continued with my whole food diet, decreasing the amounts of molasses and honey without eliminating them completely. Few years into that, I came across a movement that utilized a raw-foods-only perspective as a way to attain perfect health. It was very appealing and made a lot of sense, and I decided to try it. It was probably after about 7 years of going on a whole food diet that was very low in animal products and completely devoid of eating meat and fish. I was very healthy physically, never got sick during that period nor even had a single headache, however, the psychological aspect of experiencing a state of fatigue was still unresolved, as good as the diet was. When I came across the raw food movement, I thought it can be a resolution for my problem, and I decided to test it. Just as the name suggests, the principle of the diet is very simple: You can eat

anything you want as long as it’s raw. So I got my stock of fruits and vegetables and went for it. My reasoning was: Maybe if I got my sugars naturally from fruits, my body will balance itself in a short period of time and that depression will go away gradually. And so, I allowed myself to eat all the fruits and vegetables I wanted throughout the day, without any restrictions, except for not mixing them up at the same time as they did not digest properly together. I ate lots of fruits and vegetables every day, and – again – I was feeling fine physically, but my depression did not go away, I think it even worsened because of all the fruits that I was consuming on a daily basis. It was becoming more and more apparent to me that whether from a natural whole organic source, or not, sugar is always a problem. I think I continued with this diet for a couple of months before returning to my whole food routine (with cooked grains) again, it did not resolve the problem of my psychological fatigue and I was also losing a lot of weight in the process. I did notice two interesting things in the process though: First, I lost nearly 10 Kilograms of weight in about 10 days after going strictly on a raw foods diet. It was clear that the procedure initiated a very strong detox procedure that included the loss of much fat and water retention. Since then I advised friends to do the same if they wanted to lose weight, and most people also experienced losing nearly that amount of weight after going on a strict raw food diet for 10 days or more. Second, I was surprised that after about 10 days of staying on this diet, I started to get very strong headaches, and considering that I never got a single headache for the past 7 years and thought my body was pretty healthy. I realized that I was experiencing a ‘Herxheimer reaction’ - a product of a strong detox - and I was able to resolve it by performing a couple of coffee enemas in the morning based on the instructions of the Gerson therapy that I was aware of during my previous research.

This was all great, but on the psychological level I was still suffering, and I was desperate to find a solution for that problem, and so I proceeded with further experiments.

The Days of Fasting My research continued, and as I went through with it, I came across some famous individuals who claimed that humans – with practices that enhance the utilization of their life force – can actually overcome their need for physical food. I know that this sounds superstitious, but I had a curious mind and was willing to carefully go through an experiment to see if this can indeed be done, to some degree at least. I did not of course decide to stop eating right away, but I began to experiment with long periods of fasting while working on calming my mental state as a precursor to strengthening my vital force, supposedly. And thus, nearly 9 years into my experiments with different diets, I began to fast for long periods of time on water, which ranged from 2 days and up to 14 days at times, and the experiment went for about 3 years where I’d eat a small meal, fast on water for few days, eat another small meal, fast again, and so on. This proved to be the most valuable experiment I’ve ever undertaken, simply because it allowed me to sense what every food did to my body as I was usually binging on one type of food whenever the time came for me to eat. Those binges, make no mistake, were often quite crazy. However, a couple of months into this experiment, I realized something: I felt deprived, and I did not like that. One day I was visiting a café to finish some work, and as I ordered my herbal tea, I found myself feeling saddened as I looked at the different kinds of confectionaries that they had on display. I didn’t like that at all. This wasn’t what I wanted for myself. If I was fasting, and if I eliminated certain foods, I wanted that to be by choice and I wanted to feel completely at peace doing that. I did not want it to be haunted with feelings of deprivation during the process.

And so I changed my plan. I decided that whenever the time came for me to eat, I would allow myself to eat anything I wanted in any desired quantity, then I’d go on with my fast for the next period. No conditions applied, I did not want to be haunted by any sense of deprivation. And a crazy experiment was set forth as a product. On weeks I’d binge on pizzas and pastries, then switch to cakes and confectionaries. On other weeks I’d eat nothing but cheese, then on others on chocolates, and so on. Funny enough, I even still remember a couple of weeks where I binged on nothing more than pasta sauce. I’d get all those varieties that I want to try and only consume them for a meal, jars of pesto sauce, Marinara, Arabiata and the likes, I’m telling you it was crazy! But it was very satisfying psychologically because I allowed myself to function without any boundaries. I’d fast for two days, follow with a crazy meal, then fast for few more, then take another meal, and so on, and somehow, I did this for three full years. Like I said, this proved to be the most valuable experiment in my life, and you’ll see why next.

6 Months of Chocolate As I was going through with this unconventional experiment, I woke up one day to realize something very strange. “Wait a minute, for the past six months, I consumed nothing but chocolate!” That was a very strange moment of realization. It dawned on me that for the past six months of fasting, whenever I ate, I was going for nothing but a bag of storebought chocolates. It was very strange, but nonetheless true. What I was doing was extremely unhealthy, but the fact that I was fasting consistently saved me from myself as I was constantly detoxing on the days that followed. However and despite that, after about a couple of years into doing that, my body began to give me warning signs that I have to stop what I was doing, right away. Psychologically, something else was happening simultaneously. I was getting more and more sickened by the symptoms of depression that hit me on the following days whenever I consumed something that contained sugar, and the joy of eating those sweet treats was getting more and more overshadowed by the irritation of how it felt afterwards. I was losing interest, genuinely. I noticed that whenever I consumed sugar, I’d feel depressed for no less than 10 days, after which, the cloud would lift and I’d feel great again. The feeling would only come back if I went and consumed sugar again. At this point, my position on anything that contained sugar became apparent: Sugar was the cause of this symptoms of depression, and the joy of eating sugar was not worth the pain that comes afterwards. I lost interest in that source of

pleasure completely, and did not want anything to do with it anymore. That day, almost 15 years ago, marked the end of my psychological cravings, and since then I’ve never eaten anything that contained sugar again, not because I was depriving myself, but because I genuinely did not want to, the negative correlation became cemented into my brain. Now, I often brag in front of friends whenever we visit restaurants how I have zero interest in anything I see on the menus, seeing how everyone is usually battling through feelings of guilty pleasures. I simply don’t care anymore. Back to that epiphany that came to me six months into eating nothing but chocolate. It became completely apparent to me that the feelings I was battling during all the previous years was simply induced by the consumption of sugar and sugary foods (including fruits), and that I can feel fine ‘all the time’ if I simply completely stopped their consumption. I have had enough controlled trails to prove the correlation without the shadow of a doubt. If I eat sugar, I get depressed for ten days, then the depression is lifted and I feel great all the time as long as I don’t eat sugar again, but once I do, I’m back for another ten-days-cycle of depression, and so on. Nothing with sugar was to ever enter my body again, it was the end of it. This included refined sugar, complete sugar, molasses, honey, and even fruits (I apologize to fruit lovers, and I genuinely wish it wasn’t the case). I continued with my experimental fasting, feeling very happy to have finally found a resolution to my problem.

Epiphany #2: It’s Not Sugar, but rather What Raises Blood Sugar I was ecstatic to have finally found the root cause of the feelings I was battling with all these years, and I was equally surprised that a whole food diet did not help combat it, not even a raw food diet that included organically grown fruits. The health benefits were great, but they did not help me psychologically, the root of the problem was simply induced by the consumption of sugar and sugary foods. The joy of finally figuring out the root cause of my state of psychological fatigue was great, and with those realizations, I continued with my experimental cyclical fasting. Things went great, for a short while, and I was generally feeling very balanced all the time as I continued to eat my main meals that interrupted days of fasting on water. This happened until one day I felt that I wanted to have mashed potatoes for dinner, and that I did. As I felt the craving for it that night, I went to a nearby store and got a couple of mashed potatoes packages, and prepared them at home for dinner, ate that, and went to bed. The next day took me by a big surprise. I felt awful, and I mean AWFUL! The feeling was absolutely terrible. I wondered to myself: “Why on earth am I feeling like this!, I didn’t eat anything that contains sugar in the past couple of months. Why is the feeling hitting me this hard?”

Then it dawned on me. Sugar itself wasn’t the problem, what caused the problem was simply having anything that raised my blood sugar! And starch (mashed potatoes in that case) was the culprit. This was a great epiphany. I was pealing the layers of something exceptionally interesting, and the realization was indeed worth all the pain that I had to endure for it. It became completely apparent to me that spiking an insulin response by eating anything that raised blood sugar was truly the reason that initiated those feelings. And again, by now, I had nearly 2 years of controlled experiments to support that. My previous conclusion about sugar became: “If I eat anything that raised blood sugar, I have to endure 10 days of depression until the feeling is lifted and I felt normal again.” And a new set of experiments sprang to light. I began to research the Glycemic Index of every single type of food to see whether or not it would spike an insulin response by raising blood sugar, and in no time I became an expert in doing that. I think I might even be the world’s foremost expert on what raises blood sugar and what doesn’t, experimentally speaking. I say that humorously of course. I dived into lists of foods and their corresponding Glycemic Indexes, and not much to my surprise, mashed potatoes was absolutely on the top of that list, it was even worse than refined sugar! I began to experiment with foods that were positioned at the bottom of the scale, to see whether or not they initiated any symptoms of depression, and things went exactly the way I expected. Those foods that were positioned at the bottom of the scale did not induce the symptoms of fatigue afterwards, contrary to foods that

caused a spike in blood sugar. But there were even further interesting revelations. You remember the story that I told you about in the beginning of this book about the time I tried a Fructose-sweetened ice cream for the first time, right? Now, on the Glycemic Index scale, Fructose scores 20, while table sugar scores 65. Clearly there’s a difference in the insulin response between them. However, Fructose was not completely spike-free, it still spiked blood sugar a little bit. When I was relying on whole-food starches and sugars, I was still consuming foods that were relatively high on the Glycemic Index, often exceeding 50 on the scale. And hence, when I switched to Fructose – at the time – my body reacted very positively and the symptoms of depression went away. It was a big shift, relatively speaking, and my body loved it. However, as time passed, my body began to complain again, and now, 20 on the Glycemic Index scale didn’t seem to be good anymore as it began to initiate the same state of fatigue that haunted me throughout my life. I was forced to go further down on the scale, and choose foods that had even less of an impact on blood sugar levels. I began researching different sweeteners, and needless to say, Aspartame and Sucralose were not going to be options, being synthetic and having well-known neurotoxicities. What other options did I have? I stumbled across sugar alcohols, a group of naturally derived sweeteners that can serve as alternatives. Maltitol, Xylitol, Sorbitol, Mannitol, and Erythritol are a few of them to mention. They are considered natural, because they ferment naturally in fruits, and seemed

like a sane option to go for, so I began to experiment with them. The most available and cheapest form of sugar alcohol is Maltitol. You can find it in a lot of products and chocolates that are prepared for diabetic people. Intrigued to try, I got some products that were sweetened with Maltitol and tried them for a few days. Let me put it this way: You won’t like what it does to your digestive system, unless you don’t mind gas and diarrhea. What made things even worse was the fact that it raised blood sugar, and I later learned that it scores up to 40 on the Glycemic Index, which is worse than Fructose. So why on earth is it used for diabetics? A riddle nonetheless, but it became apparent that the food industry doesn’t stick to a lot of measures that make sense, what matters to them is to have a niche that sells, even if the label lied. Either way, it was a no from the get go. As I explored other sugar alcohol options, Xylitol seemed to make good sense as it scored around 7 on the Glycemic index and was readily available, but I kept my eyes on Erythritol, as it had a 0.3 score and seemed to be digested without causing any notable irritations in the digestive system. Erythritol wasn’t available though, so I ordered some, and attempted to use Xylitol as a sweetener until it arrived. I think I only purchased a single 250gm bag of Xylitol in my life, and I don’t even remember that I went through the quarter of that bag. It still raised blood sugar, so I was hesitant to use it and didn’t want any withdrawals. Briefly afterwards however, I received my first bag of Erythritol and used it for the first time. Lo and behold, it tasted almost exactly like sugar, did not cause any digestive problems, and did not spike any blood sugar response. I was ecstatic to find an alternative that I can comfortably use, and Erythritol was certainly added to my list of allowed ingredients, at the time.

Years went by, and I was still relying on Erythritol as a main sweetener. At the same time, I was also experimenting with Stevia, both in its refined and unrefined forms. Stevia was a great option, but Erythritol still tasted better and was more available, so I kept using it. Things went fine for a couple of years, however, after almost 3 years, I woke up to the fact that whenever I consumed Erythritol, those negative feelings struck back. Apparently, even that mild 0.3 on the Glycemic Index is now bothering my body and striking an insulin response. I became hyper sensitive, and my body refused to accept even that extremely mild spike in blood sugar.

A Zero Glycemic Index Diet Needless to say, as you might have figured out by now, this is exactly where this book comes into place. It wasn’t by choice, I did not just read something then follow it, this was literally the only way I was able to live my life in good balance in terms of feeling at best physically and psychologically. Why did I suffer from this problem to begin with? Despite having a great lifestyle. I have a theory, but it might not be appealing to many people, and I think most people suffer from this exact problem, but in varying degrees when they consume things that raise blood sugar. Straight to the point, I think that the vaccines that we took during our childhood might have something to do with this, and it might be due to causing a problem in the energy production process at the level of the mitochondria, as well as other neurological problems. I theorize, that because of this: 1- Some people experience chronic fatigue and mood swings on varying levels. 2- Some people experience a more extreme form of fatigue, in other words: depression. 3- Some go as far as to experience autistic and anti-social symptoms. 4- And some get to the point of experiencing seizures. (Take note that a calorie restricted diet is well known to help people with this problem.) I know that this is a big statement, but there are many correlations that connect the two, and I think that I’m no far of being a victim. You might have heard about the extensive research that connect MMR vaccines with the rise in autism, however, this is but one correlation that you can look up. What I’m saying is that autism represent only a small portion of people who suffer the possible side effects of these vaccines. The majority of us are daunted with fatigue and depression because of that too. I won’t go into more details, you can research it and study the statistical evidence

for yourself. This is a speculative observation, but I do believe to a very reasonable extent that it’s indeed very plausible. Let’s me go back to the original topic. By now, as you’ve seen, my consumption of foods that raise blood sugar was nearly nullified. But there’s a question to contemplate in here: How does this differ from a ketogenic diet? It does, in two major ways.  First, a standard ketogenic diet allow a limited amount of carbohydrates, however, even a minute amount of carbohydrates initiated negative withdrawal symptoms for me, which is why this diet is completely based on zero GI foods.  Second, I’m not consuming any meat or fish. As for dairy products and eggs, they are utilized only as pleasure foods that are consumed very infrequently. This leaves the person who chooses to utilize this diet with merely options that include non-starchy vegetables and seeds for the preparation of most of the meals. It sounds extreme, until you get used to preparing food this way and find good ways to prepare alternatives to the meals you love. Before I continue, I want to take you through further experiments that I’m certain will baffle you in terms of what happens to raise blood sugar and what doesn’t. Let me, for example, tell you this story: One evening, as I was still experimenting with cyclical fasting, I felt like eating some black olives with a salad I was intending to make in the evening. So I went to

a supermarket and got myself a jar of olives that had the least amount of additives. The ingredients only read: Black olives, water, salt, natural preservative (Gluconic Acid). I took that jar, paid for it, and went back home to prepare my meal. However, to my surprise, briefly afterwards, I was shocked to feel an effect equivalent to eating something that raised my blood sugar level. Knowing that I ate nothing that can cause this, I went back to examine the ingredients, and the only culprit that was there to doubt happened to be the Gluconic Acid that was utilized as a preservative. I went online to check it out. When I saw the chemical representation of the compound, I was completely astounded, as it read: C6H12O7. I was baffled because I was aware that the representation of Glucose was: C6H12O6. This was extremely strange! Can the mere proximity, despite the fact that it was an acid, be responsible for raising my blood sugar level? As strange as it may sound, it was the case. And yes, I was that sensitive. This needless to say was a very strange experience. However, it also showed me how comfortable the body can get if it lives on things that do not raise blood sugar in any way, as well as what happens when that balance is disrupted. Now, with this in mind, I want to take you through some of my adventures in regards to the foods that struck a sugar response, and those that didn’t. For example: One of the strangest reactions is in noticing that eating raw almonds raised blood sugar a tiny bit, while eating roasted almonds and baked almond flour (in any quantity) did not.

I noticed that there was a small spike after eating sunflower seeds, despite being considered completely ketogenic. Walnuts, for example, did so if I consumed in more than few pieces. Sesame seeds raised blood sugar a little too, while black seeds didn’t. All beans, except for peanuts and soy beans, did so, a lot. I even experimented with fermented beans for a while, they raised blood sugar too. Onions, carrots and beets, need not say, did so. Pumpkin seeds did not, regardless of the quantity. Flax seeds certainly did not. Broccoli and cauliflower did not, but zucchini did so (though completely not expected to). Eggplants did not. Olive oil did so, and a lot surprisingly. Other oils I tried generally did not. Mushrooms did not. And all leafy greens, needless to say, did not. You get the gist, right? I’m only partially joking when I tell you that I truly might be the world’s foremost authority on what raises blood sugar and what doesn’t. My body got to a staggering level of sensitivity. In brief, if I was a diabetic living a hundred years ago before the fortunate days of

insulin, I’d survive just fine on this diet. This also tells you something, people are possibly tolerating sugar and carbohydrates, not reaping benefits from them. I know carbs are a source of energy, but good fats are too, and they are more efficient (taken unrefined by eating whole seeds of course). Initially, I used to take my glucometer with me and measure my blood sugar level before and after every meal to study the effects of every type of food I take. I do not need to do that anymore, my physical and psychological reaction became distinguishable enough and I’m able to know within minutes (even less) whether or not my balanced state was disrupted. How does it feel exactly, you might ask? Like the onset of a cloud that sets over my eyes, and it happens seconds after consuming anything that raises blood sugar levels and it’s completely unmistakable if you’ve gone through the experiment and are on a completely zero GI diet. What’s my blood sugar level now? Always between 90 and 95. How? I guess that the body knows what to do, and the liver probably makes the exact amount of glucose it needs to run the body without striking an Insulin response. The revelations that I shared with you up to this point matured more than ten years ago, and I’ve been sustaining myself ever since on a zero GI diet without any problems (except for controlling my weight). However, there certainly have been way more revelations since then, and I’ll be going through them in the following chapters.

My Position on Meat & Fish As you’ve seen by now, I haven’t spoken much about the consumption of meat. This is because I haven’t eaten meat since 2003, which happened due to a couple of reasons: - First, around the year 2002, I learned about the Macrobiotic diet, which advocate that meat should only be consumed about once a month. One of the reasons to justify this is by looking at the constitution of humans teeth, having only 4 canine teeth compared to carnivorous animals. Without delving into further details, this alone can tell something clear about the amounts of meat that we are meant to consume compared to the rest of the foods that are eaten by non-carnivorous animals. I know that there’s a huge debate about the necessity of consuming meat in the medical circle, but this was an example of the reasons that made sense to me back then and led me to reduce my consumption of meat to a minimum. I was further comforted with the evidence that a staggering number of people (in the far east in particular by merit of religion) are living their lives completely fine for centuries without the eating meat. Statistically, they even had extra years added to their life spans. - The second reason happened around the middle of 2003 as I was interacting with an animal loving friend of mine. As we spoke, he mentioned a statement that struck my attention. As I was telling him that I was consuming very little meat in my diet because I didn’t believe it was a healthy option, he responded by saying: “If you are fine eating very little meat, why not stop completely and avoid contributing to an industry that is literally torturing animals?” I have to say, being exposed to spiritual literature and practices, that it made complete sense to me, which is why I stopped consuming meat right after. Indeed, unless I have to, why contribute to a very cruel industry if I didn’t need to, unless I have no other option like being stranded with

nothing else to consume. I know that there can strike an endless debate, medically speaking, but I’ll keep my reasoning simple at this point, and I’ll leave the decision to you. But I want you to contemplate that: 1- For centuries, countless people have been living without consuming animals by merit of religion. Statistically, they did better than those who did. 2- The constitution of human teeth reveals clearly that our body is ready to consume meat, but in smaller quantities, unlike carnivorous animals. 3- Animals that are closest to us genetically are mostly vegetarian, and they are clearly well supported physically by that diet. 4- Other herbivorous animals are also building mass and muscles with the mere consumption of vegetation. The claim that we need to get our protein from meat is clearly incorrect. 5- Consuming meats in high quantities has been linked to the development of multiple problems in the body, heart diseases, increasing the risk of diabetes, cancer and much further. Consuming vegetables and seeds clearly does not lead to that. 6- There’s certainly a spiritual aspect too that shouldn’t be neglected. If a person can spare hurting other sentient beings, then why not. Those are some reasons that give you an idea about my rationale for not eating meat since the time. I admit that the last reason played the most significant part for me, but all in all, I believe that if someone wants to consume meat, then it simply should come from a good source and in extreme moderation.

My Position on Dairies When it comes to dairies, my position is quite different. My experience showed me that, generally speaking, consuming dairies (most significantly cow milk dairies) is always very troubling for the body. Even a small amount seems to generate mucus as a product. I like the taste, I have to admit, and I do consume it for pleasure in very small quantities every now and then, but I will advise you: You should think twice before embedding dairies into your daily life, it’s a major source of trouble. If you take a little bit of goat cheese every now and then, it’s probably ok, but avoid cow milk, and avoid industrial milk products altogether. Get organic whenever you can if you want to take it for pleasure, but I know it’s hard to get in many countries. So word of advice: Take dairy products only for pleasure, and only occasionally. Let me tell you some experiments of mine: You remember the days of fasting, right? When I allowed myself to consume anything I desired. Well, there were days where I went for cheese, except, I couldn’t go as far as I did with other things. Why? Simply because few days into that, I found myself waking up in the morning almost choking. My chest felt like it was full of mucus, and my sinuses and nose was clogged. I felt like an asthmatic patient, suffering one of his episodes, clearly not a good thing. I don’t believe doctors usually tell you that it’s very common for the symptoms of asthma to disappear in days if one stops the consumption of dairies, do they? Now, the consumption of cheese doesn’t raise blood sugar, however, the level of toxicity that it generated in the body is overwhelming. Milk is even worse, needless to say, because at least cheese is fermented.

You might not feel what dairies are doing to you at the time being, because your body is trying to adapt to the daily intake and the symptoms are overshadowed by an improper lifestyle. However, you can easily begin to sense the level of detox it entails if you stopped using dairies for a while. Once consumed again, you’ll see the difference unmistakably on the following day. I have another interesting story. Like I mentioned earlier, I began to experiment with diet at the age of 19. Back then, I was extremely active in the business world, having formed my first company at an early age and gotten involved in media production and satellite broadcasting at the time. As I was doing that, despite having begun to experiment with various diets, I ironically began to develop vitiligo on various areas of my body. It began as a small spot on my palm, and afterwards it showed up around one of my eyes and began to expand. I tried a couple of remedies with dermatologists, but they didn’t work, and the spots kept increasing in size. However, luckily – or if I may say: by divine intervention – one day as I was meeting up with a great spiritual/nutritional teacher in order to prepare for the shooting of few episodes for the satellite channel that I was managing. As I met with this great old lady for the first time, she took a deep look at my face, pointed at the vitiligo spot around my eye and said: “Mohammed. No cheese, no milk, no yoghurt, and no eggs. If you don’t do that you’ll soon enough develop stomach cancer.” Just like that, she simply threw this statement at me, and went on with whatever she was doing.

I deeply respected and trusted that teacher, which is why I took her words for gospel and stopped all dairy products and eggs right away. What was striking to me was that in no more than two weeks, those white spot began to turn pink (like they were sun burnt), and they began to regain their natural color quickly afterwards. You take whatever you want from this story. In the macrobiotic literature, they attribute this to the very strong formation of mucus in the body caused by the consumption of dairies, and apparently, my body was super burdened by that and had come to the end of its tether. This was certainly a very revealing experience, but it wasn’t just that time. This was confirmed by many other experiments and observations throughout the following years. Here’s another interesting story for you. During a ‘naughty’ week, considering that I often took it as a policy not to take the path of deprivation if I felt like eating something. There came a week where I found myself enjoying myself a little too much and went with that flow, allowing myself to freely eat more than my normal share of cheat meals (foods with dairy products) on consecutive days. This probably doesn’t sound dramatic by common standards, however, because my body wasn’t burdened by such stress factors, I want you to observe what happened afterwards. On the third or fourth night into doing that, I was struck by a very strong migraine. Taking into consideration that I never get that, I knew exactly why it was happening, and there was no doubt on my mind that I took it too far with the dairies that I was consuming. However, I thought I’d sleep it off and next day things will be back to normal. But the pain did not stop that night.

I tried to sleep it off, tried to meditate, and even tried to psychologically control the headache with autosuggestions, which worked in part only to come back few minutes afterwards. It was so intense, and I knew very well that my body was desperately trying to detox the things that I’ve accumulated during the past days. It was a very strong Herxheimer reaction. However, the pain was very strong and I had to do something about it as I was unable to sleep. I wanted to take something that would ease the pain, and I knew from experience that conventional herbal remedies will hardly do anything against this staggering pain, so I went for stronger natural measures. First I took some CBD oil, hoping that it will serve well to ease the pain (normally, it’s a great remedy for pain and is very effective against insomnia). Half an hour later, the pain was still there and there was no significant relief whatsoever despite taking a relatively high dose. I had to try another option, so I went for some Kratom powder (another strong natural remedy that can potentially relieve pain). I took a good portion, and waited it up, but nothing significant happened. An hour passed, it was almost 3am, and I was literally suffering and wishing to get rid of this incessant pain. I went for another remedy, got some DMSO liquid, diluted it in water and sprayed it on my face and head. Normally, DMSO is a superior remedy for headaches, and the headache is usually relieved in mere seconds, but yet again, it didn’t do anything. That’s when I got a slap of reality, and I told myself: “Man, you know what this is, and you know exactly what to do.” I knew very well that this was a strong Herxheimer reaction, and I also knew that

there was a quick solution for it: Coffee enemas. If you know what a coffee enema is, you’ll understand what I mean, but if you don’t, then I’ll tell you more about it later. In brief: it’s an ingenious way to detox the liver and the body, and will help relieve such detox symptoms almost instantly. Coffee enemas were used since the first world war, and were popularized by the great physician Dr. Max Gerson. And so, eventually at 3am, I went and prepared a coffee enema, and within 15 minutes almost 80% of my headache was gone. I wanted to get rid of the pain completely, and so I did a second enema, and the pain was almost completely gone. I then went to bed, wishing I’ve done it sooner. This is a small example that shows you what consuming dairies can do to your body. The level of detox is unprecedented, you’re not feeding your body when you consume dairies, but rather throwing stress factors at it. Milk is good for infants, not for adults, that is if the milk that was offered to the infant was coming from its mother, not from an incompatible species. We’re certainly causing a great imbalance if we’re offering cow milk to human infants, and certainly causing even worse problems if it was offered to human adults. Animal milk is not homogenous to the constitution of our bodies, and for adults, the tolerance is even less due to the absence of the enzyme lactase in most people after the age of 3. Goat milk is much more compatible though, and for emergencies, raw goat milk can be a great alternative to the mother’s milk if it wasn’t available, still for adults it’s not something to take in every day. Just like you’ve seen, a coffee enema was a great remedy that immediately relieved my pain, despite the fact that other natural remedies I went for earlier were already strong measures that are not normally utilized by people, even those who are drawn to natural remedies. There’s another great story to tell about this that comes from the man himself, Dr. Max Gerson.

Dr. Gerson had a his own struggle with migraines during his early years, which were extremely debilitating and painful. He was miserable and tried every possible solution with the best doctors in Germany at the time, only to be told that there’s no solution but to adapt to it. His only option was to assess and resolve the problem himself, and luckily, this sparked one of the best schools in natural medicine. During his early experiments, he began doing controlled experiments with foods in an attempt to see the effects of each type of food on his migraines. Dr. Gerson explains in his book, how early during his experiments, he tried consuming milk products in large quantities following the belief that milk was good for health. However, his migraines went nuts, and shortly afterwards he realized that dairy products were making the problem way worse, and he stopped. In a short while, he realized that if he focused on consuming fresh raw vegetables and fruits, his headaches would vanish in no more than a week. This simple realization alone has probably cured millions so far, not only of migraines, but also from almost every other disease known to man for those who followed his system. Dr. Gerson also realized that if a person goes on a raw diet, a strong detox begins to take place within few days, and unless managed – e.g. with coffee enemas – it can have very debilitating consequences, and he actually lost some patients to that during his initial experiments. This, along with many other stories, give you great hints about the repercussions of consuming dairy products. Again, the choice is left to you, but I have a very solid rationale and countless controlled personal experiments that were repeated over more than 20 years to support what I believe to be the case.

My Position on Eggs Similarly, I went through a lot of experiments in regards to using eggs as a possible source of nutrition to sustain me physically, especially during times that involved looking for something that can potentially help me gain weight and muscle more effectively considering that I ate no carbohydrates or meat and had a problem managing my weight at first because of that. My experiments did not last for a long time though. I think I only tried eating large quantities of eggs for a couple of months before deciding that I’ll be only using it occasionally as a pleasure food and not as a daily staple. This included adding raw eggs to my smoothies too, as I was also comparing the difference between consuming raw and cooked eggs. Ironically, I didn’t notice anything positive in regards to adding weight or muscle mass, despite the fact that I ate a lot of eggs at the time, and was exercising properly. However, contrary to dairy products, eating eggs did not result in an immediate formation of mucus, however, I still noticed that I did begin to feel negative effects about a month into consuming large quantities of eggs on a daily basis. I probably ate 7 to 10 eggs a day during that experiment, and it was a mix between raw and baked eggs. As you can see, it seemed to me as if I was adding something that wasn’t bringing in any apparent benefits, yet was potentially doing me harm. The experiment stopped there, and I was content to continue experimenting with a zero GI diet to figure out if I can find good combinations that can help me gain weight more effectively. Since then, I use eggs only as an occasional pleasure food. I’d like to add one more thing that I learned from the Gerson school of medicine.

As I was talking to Dr. Patrick Vickers one day, who’s the director of the Gerson Institute in Mexico at the time, I asked him about his position on eggs. His exact words were: “One egg a week, maximum, if you must.” The reason for that answer also came from the insights of Dr. Gerson’s early experiments. He was very clear in his position that eggs can accelerate the growth of tumors in the body because cancerous cells are hormonal monsters. Normal people are not as sensitive to this matter compared to people with the problem, but it’s evident that we’re better off finding another source of nutrition if we can, especially knowing that we don’t need to eat eggs and that the lack of it will not result in malnutrition. Yet again, I know that we can delve into endless arguments with this, but as you can see, I myself had enough reasons from my practical experiments over the years to be convinced that I wasn’t gaining any benefits by adding eggs to my diet, yet running the risk of polluting my body, and for that reason, I only use eggs for pleasure. One last thing that I must end this chapter with is the fact that the negative effects that I experienced from eating dairies far exceeded those I witnessed when I consumed eggs. So, if you have to choose between the two at times, you’re probably better off consuming eggs, and again, occasionally.

The Chief Meal: The Miracle of Flax & Chia Things were going great with the resolutions that I came into throughout the years, however, I did have a problem controlling my weight. It wasn’t really an extreme matter, but as an active person, I did wish I was able to add more mass and build muscles in a more efficient way without having to resort to foods that will compromise my well-being. It wasn’t completely the fault of the things I ate though. I was undereating, a lot. By this point, as you’ve seen from the experiments that I went through, I wasn’t at all interested in eating – nor had the time to prepare – lots of meals during the day. Typically, a day would pass without me eating anything significant, and I’d only remember later during the day that I must eat, not because I want to, but because I’d lose weight otherwise. This was a typical daily dilemma for me. The fact that I do not consume carbohydrates is what allows me spend my days without craving food, I do not go through the cycles and turmoils of addiction like average people do. Furthermore, I also do not have much lingering feelings of deprivation because I did my work on such childhood traumas early on. Needless to say, my lack of interest in food played a major role in my struggle with gaining weight. I needed a solution, something practical and nutritious that can get me through this dilemma. I tried increasing my Spirulina and Chlorella intake, and adding plant based proteins to my shakes, but they didn’t help. Let me stress out a couple of points again: I ate no carbohydrates, and also did not consume any meat. To most of people, there will be a direct exclamation: “Exactly, what is left for you to eat?” The answer is simple: A proper combination of non-starchy vegetables and seeds. However, how can I arrange things in a way that allows me to spend less time on

food preparation, yet maintain a great diet and gain weight? I really didn’t have the time, nor the will, to spend extra time preparing fancy meals with alternative ingredients. Non starchy vegetables are great, and they certainly offer great health benefits, however, they do not do much in helping with building muscle or gaining weight. I wasn’t going to go back into consuming carbs, that was out of the question, considering the withdrawal symptoms that I talked about earlier and the fact that gaining weight with carbohydrates is a matter of increasing waste in the body as the liver transforms those additional calories into fat as a defense mechanism. If you’re gaining weight with carbs, you’re not really helping the body build itself, but rather increasing the amount of waste in the body. So utilizing carbohydrates was out of the question, and clearly utilizing animal products was not an option for me either. It was a challenge indeed, I needed a solution, but at least I knew the things that I wasn’t going to utilize. I went on with my diet, eating about one good meal a day, being challenged by the lack of interest in food, as well as not having enough time to cook or prepare more foods that can help me increase my daily intake comfortably. I needed a practical way. Then came a special day where I had an epiphany, almost as if it was an inspired idea that came to me from a higher-self lending me a helping hand. I was in the kitchen, passing casually to prepare something to drink. As I stood in front of the cupboard, I had that inspired thought, took a jar of flax seeds, grinded about 100 grams and put it on a dish, put about half that amount of Chia seeds in the same bowl, added boiling water to it, mixed it up in a fashion similar to preparing a dish of oat meal and took it with me to eat as I walked.

It was no ordinary incident. As I walked away from the kitchen I knew that this was an inspired life changing event for me. Here I was walking away with a bowl of extremely nutritious seeds that I knew contained nearly everything needed by my body to nurture and build itself. Both seeds do not raise blood sugar, and the meal is ridiculously easy to prepare. Protein, omega 3 fatty acids, an amazing amount of minerals, plus they’re extremely fulfilling. Considering the meal took one minute to prepare, I knew all my past struggles with finding quick and easy nutritious meals were gone. These thoughts imploded into my mind as I walked with that bowl in my hand that very moment. I knew for sure from my past experience that if I ate these two seeds enough, as well as drank a couple of green juices for any additional nutrients and minerals, I was good. And it was exactly the case. Over the next months, I experimented with eating this flax and chia pudding few times a day. I was shooting for three times a day, but I have to say, I was almost never able to do that, it’s usually one to two times a day only, as the meal is very fulfilling. A couple of flax/chia puddings a day along with a couple of green juices seemed to be all I need physically, although I attempt to force myself to eat more in order to help myself gain more healthy weight, but even at that low quantity I was maintaining my weight at around 72 Kilograms, looking very fit, taken of course that I was doing the right activities. Adding those two seeds to my routine like this was the greatest epiphany I ever had in my life in regards to nutrition, and I’m not exaggerating, simple as it may sound.

That moment onwards, I knew that my task was simply to have myself eat this meal twice a day, while adding a couple of green juices in between. If I wanted to eat anything else, I would do so, not because I needed to, but for pleasure or extra nutrition as I saw fit. Adding the flax/chia pudding to my daily routine was the miracle that gave substance to this unconventional diet, a zero glycemic diet that otherwise would’ve left people confused about what to eat and had them potentially struggle with options that can help them control their weight. In my belief, a mostly-vegan zero glycemic diet is certainly the best diet to go for. However, if people did not have practical ways to tackle the issues I mentioned, there would’ve certainly been few obstacles that would’ve left people confused and hindered its proper application and the benefits people can reap with it, that is, until mainstream sources of well prepared meals that can be easily purchased on a daily basis at a low cost hit the market. This single meal gave a solution to all these problems, and gave substance to this diet. Picture this: Suppose I needed to travel, it takes no thinking that finding proper food will be a challenge considering the ingredients that I limit myself to in this diet. I can certainly find salads, but aside from that, it’s very hard to find zero glycemic index meals that comply with the rules of this diet. I’d accept occasional eggs for pleasure, as well as lesser quantities of dairy products, but this by no mean is enough to constitute a healthy way to sustain myself while I’m abroad. However, as an alternative, how would it feel to you if I told you that I can simply prepare a bag of mixed ground flax seeds and chia, along with a little stevia for a sweet finish, and simply take that bag with me and prepare meals a couple of times a day by just adding some of it to a bowl and pouring hot water over it?

Easy enough, and extremely nutritious, right? Problem solved. If I further keep some spirulina or chlorella with me and prepare a couple of green juices during the day, my body wouldn’t ask for more, practically speaking. Therefore, you’ll see that flax/chia puddings are a cornerstone in this diet. It certainly doesn’t mean that they’re the only thing you can eat, nor even that you must eat them every day (although I’d advise you to). It means that it’s a solution to a problem that needed a practical solution. You can eat a couple of meals a day this way and take in the rest of your meals merely for pleasure and extra nutrition like I do. There are countless delicious Zero GI meals to prepare if time permits, this books if filled with delicious recipes to get you started, but practicality comes first.

Flax and Chia in Large Quantities? What About Estrogen? This topic will be raised by many, I’m sure. Main stream medicine, for clear reasons, seems to have a habit of promoting misinformation in the interest of big pharma, especially against things that seem to resolve major health problems. For example, do you know that heart diseases became an epidemic when refined wheat was introduced into the markets a hundred years ago? Simply because it’s devoid of the germ that contains Vitamin E. Sounds like a great bargain indeed for big pharma. They would rather skip talking about it, or even misdirect you into thinking in the opposite direction with biased studies. Flax seeds, can very well fall into this propaganda. Although it’s promoted as a healthy food, it usually comes with a warning: Estrogen. The medical industry tells you to eat flax, but in small quantities. This reminds me of the story of soy beans, which happens to be very badly publicized for similar reasons. Now, I’m not a big consumer of soy, however, I’d just like to say that if soy really promoted estrogen in the body and caused incessant thyroid problems the way it’s taunted to be by the medical industry, then why didn’t the hundreds of years of consuming soy in the far east cause such problems for communities there? Until recently, they seemed to be statistically healthier than their modern-eating western counterparts. You might have heard that flax seeds is the richest source of Omega 3 fatty acids, but did you also know that it has hundred times more cancer-fighting Lignans than any other foods? And that it significantly helps in fighting breast and prostate cancers?

If it promoted an estrogen imbalance in the body, it wouldn’t be doing this. Flax seeds also help control cholesterol and blood sugar, and have massive antiinflammatory properties. Some medical studies suggested that using the word ‘miraculous’ when describing the results attained with flax seeds might not be too far a word to say. Check out what this study says for example: Quote from: Flaxseed – a miraculous defense against some critical maladies, by Saeed Aktar. “Potent antihypertensive action of dietary flaxseed in hypertensive patients (delfin rodriguez), was a double blind study over 6 months, it reduced hypertension, those who unknowingly taking flax seeds every day had a significant decrease in blood pressure.” The study ends by saying: “Flaxseed induced one of the most potent antihypertensive effects achieved by a dietary intervention.” Medical interventions to reduce hypertension usually did not do half as good as that, while causing undesirable side effects in the process. Other studies showed that placebo groups who unknowingly got flax seeds in their snack bars had 15% reduction of LDL as early as 1 month into the trial. More showed that placebo groups who received flax seeds in water experienced weight reduction and decreased liver inflammation compared to the control group, a significant decrease not a mild one. In contrast, the number of studies that link consuming meat to cardiovascular diseases and colon cancers is staggering.

When it comes to inflammation, it’s extremely noteworthy that flaxseed is capable of normalizing the elevated levels of pro-inflammatory Oxylipins, which is why flaxseed is very effective in managing inflammations. This also can be the reason why consuming flaxseed is extremely effective as a remedy for hypertension. This study for example reviews the effect of inflammation normalizing compounds found in flaxseed and their effect on blood pressure: “Flaxseed Consumption Reduces Blood Pressure in Patients With Hypertension by Altering Circulating Oxylipins via an alpha-Linolenic Acid-Induced Inhibition of Soluble Epoxide Hydrolase, by Stephanie P.B. Caligiuri.” Oxylipins are also involved in aging, and flaxseed has an inhibitory effect against that. Like what you’re hearing? This is all proven experimentally with double-blind studies. It’s up to you to make the decision about whether or not to trust the information that is spread and popularized by mainstream media. Big pharma doesn’t tell you that, they will simply take the time to promote poisonous thoughts and warnings to deter you from what’s actually really good for you. A very cunning approach indeed. Plant-based non-starchy ingredients can very well be the solution for perfect health, and for those monetizing on sickness, it’s the greatest taboo. Because flax seeds are an excellent source of plant based proteins, dietary fibers, Lignans, alpha-linolenic acid, and way more, they’re also associated with a reduced risk of cancer. Another joke that is popularized by big pharma is that we need to reduce the intake of flax seeds because of their cyanide content.

If this was the case, I should not be alive today, considering the amounts I consume on a daily basis. Anyway - and to steer away from anecdotes - even medical studies cite that it takes more than 1 kilogram a day of ‘raw’ flax seeds to exhibit possible cyanide toxicity, e.g. “Flaxseed and Cardiovascular Health”, by Kailash Prasad MD, PhD. Clearly, that’s far from what a person would consume, even in my extreme case. Why then the cunning negative publicity? Small traces of organic Cyanide is found in many foods including rice, wheat, barley, tomatoes, apples, millets, rye and so on. How come they’re not mentioned too? Is it because flax is superior and resolves a real health problem for the mass? Even still, cyanide in its organic form is in fact a very potent medicine, and is a very well known cure for cancer. In doubt? Just watch (or read) Edward Griffin’s: World Without Cancer about the benefits of vitamin B17 (organic cyanide). Do you want to make it even more interesting? If you cook the seeds, the cyanide is virtually gone in the process. Heat plus water will abolish the cyanide forming compounds, in part or in full, depending on the cooking time. Yet still, your body can literally detoxify a kilogram of “raw” flax seeds a day without any problem. You’ll notice that bad publicity will usually follow non-starchy, non-animal-based foods. So think about it for a minute. If instead of spreading misinformation, the medical industry spread the right ideas about the good things that can truly promote health, diseases will be at least cut in half overnight. This is a fact, I challenge anyone to try and disprove it.

Mega Dosing on Vitamins & Minerals Here comes another interesting part in this unique system. The adaptation of the principles of the Orthomolecular medicine is one of the chief cornerstones of the Zero GI System. And in here comes a very interesting part of the story, and it began with my early research with using mega doses of the Vitamin B3 (Niacin). My first experiments did not exceed the daily use of 500mg of Niacin, which as you might know already causes a skin flush shortly after taking it, lasting about 30 minutes or so. Niacin has tremendous benefits, not only as a cofactor for metabolism, for vasodilation and a for cholesterol control, but it also enhances the energy production in the body, and has tremendous positive effects on the mood, the skin, and more. However, it wasn’t until I read the book “Niacin, the Real Story” by Abram Hoffer MD (and others) that I realized what this vitamin is capable of. I was baffled to learn that utilizing mega doses of Niacin at an average of 3000mg per day in separate doses resolved almost 50% of Dr. Hoffer’s schizophrenic cases during more than 50 years of practice. That book opened my eyes to the potential benefits that one can reap with mega doses of vitamins. Clearly I did not have such symptoms, but I was intrigued to experiment with the concept of mega dosing, especially after I read more of the literature that is offered by the school of the Orthomolecular medicine.

I began with 1000mg three times a day after meals (you have to take this vitamin after your meals to minimize the flush), and few days into that, I no longer experienced flushes and I continued with that dose for a long time. It’s noteworthy to say that at one point I experimented with as far as 6000mg a day for almost a couple of months, just to see what would happen. The product was simply an improvement in my generic wellbeing, and there were no side effects whatsoever. Did I hurt my liver doing this? Considering that doctors claim Niacin in large doses can negatively affect the liver. To answer that, y0ou’ll see in my blood test later in this book. This, however, was but the beginning of the story. I began taking Niacin in large-doses as early as 2009, and I began taking megadoses probably around 2015, nearly seven years ago. However, shortly afterwards, around the year 2017, I took major steps further with other vitamins and minerals, utilizing the research that was presented by many prominent doctors that led the Orthomolecular medicine movement. The second vitamin that I tried in mega doses was Vitamin D, and it was after reading and getting exposed to the research of the Dr. Michael F. Holick MD, who’s probably the number one researcher in the world for this Vitamin. He’s also the man responsible for identifying the major circulating form of vitamin D in the human blood. Dr. Holick did not fall short in any way in providing all the evidence needed with extensive and very meticulous studies, yet, the medical industry tried to say otherwise whenever he presented evidence to support his claims. Considering the evidence, I wonder why (I say this sarcastically of course). For example, the RDA of Vitamin D is: 600IU, a ridiculously low amount that cannot in any way touch on its therapeutic uses. This dose is simply the lowest

possible amount to prevent the onset of rickets. Earlier in my experiments since 2003, I tried taking Vitamin D in daily doses that went between 5000IU and 10000IU, and did not see ANY significant results in doing so nor felt any difference physically or psychologically. It wasn’t until I tried taking 20000IU a day for few days that I was surprised by a definite improvement in my mood that I couldn’t dismiss. Again, medicine does not touch on the therapeutic doses of vitamins in any way, there’s no money in doing that. In fact, main stream medicine keeps you away from utilizing high therapeutic doses by telling you that vitamins can hurt your vital organs. This can be true in some cases, as in taking high doses of (some forms) of Vitamin A. However and otherwise, the claims are greatly unfounded. If large doses of vitamins can indeed hurt your liver, or your kidneys, then how come my enzymes tested fine after years of experimentation with very high doses? My word is certainly not enough for an evidence, so I’d further point you to the hundreds of thousands of people who have been following the guidelines of the Orthomolecular medicine movement by mega-dosing on vitamins for about 90 years. The medical industry lies, and it does that to keep you dependent on it, you’re simply just a customer. Someone once asked Dr. Hoffer if there were any side effects for using large doses of Niacin. In response, Dr. Hoffer said: “You’re going to live much longer; do you have a problem with that?” And so, upon getting exposed to the research of Dr. Holick and getting fairly convinced that it’s safe to experiment for a while with mega doses of Vitamin D, I upped the dose to 30000IU a day, and for a while even up to 50000IU a day. I

don’t necessarily recommend doing that under normal circumstances. If I wasn’t going through an experiment I might have stayed with 20000IU a day for about 6 months then tested my Vitamin D/Calcium/PTH values to see if everything is within range, then adjusted accordingly. Just to make it clear, I would certainly prefer sun bathing for 30 minutes every day between 10am and 2pm (the recommended time for UVB rays exposure), but I do not have that luxury. And so, I began adding mega doses of Vitamin D to my daily routine about 3 years ago, and it was a great step for improving both my physical and psychological states. Yet again, something was still missing and I was not at my best, so I kept experimenting. The next epiphany came when I was experimenting with utilizing light therapies using an old form of medicine called Syntonics. This is an amazing science that has been almost completely buried and is barely utilized today. The details of that science are extensive and are not fit for this book, what’s relevant is that, somehow, during my research on Syntonics I came across the utilization of devices that emit near infrared rays, somewhat between 660nm and 850nm. This is not directly related to old-school light therapies, but the level of research done on those devices was no short of amazing. You’d rarely see such staggering numbers of positive studies that detail the multitudes of benefits that you can get with such a simple tweak in your lifestyle. You’ll find extensive research that covers its benefits in curing cancer, Alzheimer, Parkinson’s, depression, increasing physical energy, managing chronic fatigue, skin rejuvenation, decrease joint pain and accelerating healing, and much more. I think the rays that are supplied with such devices are in a range that we all desperately need but lack of because – similar to Vitamin D - we do not have proper daily sun exposure.

Anyway, after researching the topic, I quickly got one of those near infrared light emitting devices (for merely $35 off eBay) and I can easily tell you that I cannot forget the first time I used it. It might sound that I’m exaggerating, but I’m not. It’s as if, at the moment you expose yourself to this range of frequencies for a short while, a generator is turned on in your body. I did not realize this until later on that day, but the level of physical and mental energy that I had signified to me that I’ve stumbled upon a hidden treasure. As I was studying what was happening by exposing my body to those rays, I realized something: The symptoms that people would call ‘depression’ are in big part simply a product of a chronic state of fatigue, and it seemed that those near infrared frequencies were instantly remedying this because of their potential to activate energy metabolism at the level of the mitochondria very effectively. This sparked another research with a substance that I experimented with in the past, but did not use in high doses: Methylene Blue. Now, when it comes to Methylene Blue, my position certainly differs in comparison with the other things that I was experimenting with, for one simple reason: It’s a synthetic molecule. I’d love to stay with all-natural molecules, but this one is really worth it. There’s great merit in this old molecule, which in fact is the mother of all medicines, being the first drug that has ever been synthesized, going back as far as 1876. What makes it extra special is its ability to cross the blood-brain barrier which is why it can deliver its therapeutic potential to the brain as well, relieving many problems. Chronic brain inflammation seems to be a direct cause for the symptoms of chronic fatigue, and Methylene Blue certainly seems to be capable of dealing with that.

At the same time, Methylene Blue is a great restorer of mitochondrial respiration, which it seems to do by scavenging excessive nitric oxide that accumulates due to different stressing factors. Why am I mentioning Methylene Blue? Simply because, although I’ve experimented with way too many substances to count, it was one that made a real difference. Methylene Blue was certainly a game changer, and with the daily morning exposure to near infrared rays, it seemed to work even better. It’s not needed permanently, it will probably do its work in a couple of months, then you’re free to use it further or not depending on the case. With Methylene Blue, the doses are certainly trickier, and medical supervision is certainly advised, especially for older people or for anyone who has kidney problems. Therefore, although this was part of my morning routine for a while, still, I will advise a little extra care in the beginning if you choose to try it. I stress the fact that I’m not offering this info as a guideline for self-medicating. Please consult your physician before doing anything. Bodies vary and you need to do everything under proper supervision, I cannot be responsible if something wrong – God forbids – happens as a product of proper or improper use. Most people can safely take 10 to 20 mg of USP grade Methylene Blue on a daily bases for a while, even more. However, one should never begin with more than a drop of a 1% solution (about 0.5mg) in a glass of water to test the body’s response. Afterwards, the dose can be increased gradually over the following days until a dose of 10 to 20 mg is taken in a glass of water. It can be taken once or a couple of times a day for a while, while studying the physical response. If nothing positive is happening cognitively or in regards to improved mental clarity during the first days of use with these high doses, you probably don’t need it. Methylene Blue, along with the near infrared light therapy became part of my daily morning routine, at least for few months, before I began to decrease the use of Methylene Blue. However, I still maintain the daily use of the red light panel when I wake up, because it makes a great difference.

You can use the panel by simply exposing your skin to the light in the morning for a short period of time. I usually put the panel on my back when I wake up as I browse through some of my emails for about 20 minutes, then I continue with my morning routine, completely energized. You can literally get those life-changing panels on eBay for no more than $35. Just look for 650nm to 850nm red and near infrared therapy light panels, you’ll easily find them at this price range. By this time, I was truly beginning to reap the fruits of all my previous work by combining the conclusions I came to through my research in nutrition, my study of mega dosing on certain vitamins, and the resolution of the source of chronic fatigue. But there was even more to this. My research in Orthomolecular medicine was continuing, and the next exhibit was no short of the great Ascorbic Acid, Vitamin C. If you ever read through the literature that speak of the therapeutic uses of Vitamin C, then you must be familiar with the name “Linus Pauling”, the twotimes noble prize winning biochemist who led the therapeutic research on this vitamin. Linus Pauling was one of the greatest geniuses in the world of medicine, and when it came to Vitamin C, he chose to take 18 grams every single day. By the standards of the RDA, this is an insane dose. Modern medicine tries to convince people that such high dose will lead to the formation of kidney stones, except, it didn’t, not for Pauling, nor for the hundreds of thousands of followers who followed what he taught during the decades of his research. I tried Vitamin C in the past, in different doses and forms, but I never attempted to go this high, but now I was ready to try.

There was one problem, ascorbic Acid is not the easiest thing to drink in large quantities due to its acidity, however, I knew there was a buffered alternative, Sodium Ascorbates, and I knew it can be very easily prepared at home, if you have Ascorbic acid around. One day, I chose to test a high dose – 20 grams – for the first time. I simply got 20 grams of Ascorbic Acid powder and 10 grams of Sodium Bicarbonates, added water, and watched the solution frizz. This ratio creates a perfectly balanced Sodium Ascorbates solution as a product. I then drank the cup, which tasted just a bit salty, and continued with my errands. Few minutes later I stopped to contemplate something. My body was ‘happy’. The word is actually very accurate in describing the feelings that surged through me. My body felt refreshed, almost as if it took in something that it was desperately looking for. Like other great ‘first times’, this first 20 grams dose of Vitamin C was extremely memorable. And it immediately became part of my morning routine for a while. I don’t always take 20 grams right now, I usually take something between 5 and 20 grams in divided doses depending on my physical state. There’s a small thing about Vitamin C. Taking too much of it results in a little indigestion because the body will only absorb what it needs. Because of this, the dose varies for each person and for each condition. If a person is sick, he/she will be able to tolerate more. If the body is in great condition, then 5 grams might be enough. But it helps to divide the dose throughout the day and you can take more this way, you’ll have to test things out experimentally. It’s noteworthy to mention that people who have major injuries or have undergone surgeries will be able to tolerate way more without getting any symptoms of indigestion. According to Andrew Saul, one can easily take more

than 100 grams of Vitamin C (in divided doses) throughout the days that follow surgeries, and it will only accelerate healing exponentially. This also clearly shows that: The more the body is in need of Vitamin C, the more it will absorb it. You can choose to take Ascorbic Acid (which tastes acidic), or Sodium Ascorbates (a buffered version), or you can even prepare a mix of the two. which is probably most ideal. It’s up to you to experiment and decide. With this, Vitamin C became another element that was added to my morning routine. But yet, again, there was more as I delved further into the science of mega dosing on vitamins and minerals, this time it was: Iodine. I was checking out the research of Dr. Jeorges Fletchas (MD), who’s done extensive research on the utilization of high doses of Iodine. Actually, I’d rephrase into: the proper doses of Iodine. Luckily, after a careful delay that lasted for more than 15 years, I decided to jump into it. In the past, I tried taking relatively high doses of Lugol’s Iodine for few days, only to be stopped by a strange headache that signaled a red flag for me. I tried to do this again on different occasions, but always few days into the experiment, I’d stop due to the headaches that I was getting. I reasoned it can’t be a good thing, and opted for natural sources of Iodine instead, like Kelp and other sea weeds. When I delved into the research of Dr. Jeorges Fletchas, I became convinced that taking high doses of Iodine is safe for the average person and realized that the headaches I was getting were, again, symptoms of the Herxheimer reaction. So I tried one more time, this time without holding back, yet taking into consideration additional detox measures to help get past the detox stage unbothered.

Dr. Fletchas made it clear that in order to achieve Iodine saturation for most people, at least 50mg a day is needed and taken for over six months. He also explained that these numbers are even outdated now, and more is probably needed because of the staggering levels of toxicities that we’re having to deal nowadays. I think I started taking 8 drops a day of a 5% Lugol’s solution (about 50mg), and I quickly raised it few days later into whooping 100mg a day (a very high dose that’s usually used only therapeutically and under supervision). To be fair, and to keep my detox in check, I also added a couple of coffee enemas in the morning, just to make sure I won’t be burdened by a strong reaction as I knew Iodine will begin to rid my body of Bromide and other toxic halogens, which probably was the reason for getting strong headaches in the past. I was surprised that I did not experience any detox symptoms throughout two weeks of doing this, despite experimenting with very high doses that exceeded 100mg at times. I was doing a couple of coffee enemas in the morning to assist the detox process, so probably this was the reason. There was however a very positive observation that surprised me; a great boost in the function of the brain. The feeling is very similar to drinking multiple cups of coffee, after not having any for a long period of time. The brain wakes up and becomes very hyperactive, and with that, the body certainly wakes up too. You cannot mistake the outstandingly energized feeling minutes after taking a high dose of Iodine, which is why one should always take it in the morning, as you certainly wouldn’t want all this hyperactivity surging in you at night. Iodine should also be taken after a meal, to avoid possible discomfort in the stomach. For people with autoimmune reactions, especially concerning the thyroid, you should be extra careful in the beginning and monitor things very meticulously. For me, even after a year of taking 50mg to 100mg my blood tested completely fine and it was exactly what I needed. But if you have thyroid problems, Iodine ca

potentially aggravate the condition in the beginning until the detox is over, it should be monitored very carefully with a doctor. Generally, things should be fine if you’re detoxing with coffee enemas and supplementing with cofactors: B vitamins, Vitamin C, Magnesium and Selenium. Yet still, you should carefully monitor things with a doctor and make sure every once and a while that your T3, T4, and TSH levels are ok. With this, needless to say, Iodine was too added to my morning routine. I took 50+ mg a day for more than a year, until I began to lower the dose, simply because at the end I noticed that I was getting hyperactive at night, which clearly told me that my body reached the point of saturation. I had to lower the dose to be able to sleep normally and I tweaked it based on that. Why am I telling you this? Because I’ve tried countless substances over the past 20 years, and the combination of the things that I summarized is what actually worked to resolve the problem correctly. I wasn’t dealing with symptoms in the process like medications do, but rather resolving the problem from its roots by understanding why things were happening and supplementing accordingly. People usually resort to things that alter the mood to make themselves feel better. Smoking, drinking coffee, alcohol, medications and the likes are all ways to cope. However, you’re down the wrong path if you do that. You’ll only be dealing with the symptoms temporarily and entering into a roller coaster of side effects. Trust me, if you begin experimenting with the molecules that your body actually ‘needs’, you’ll know what it truly means to have your energy and psychological state be at its peak every single day. There’s a funny story about me getting depressed instead of getting energized whenever I drink coffee on random occasions, I’ll tell you about it later in this book. For now, I want to go over the steps again, and hopefully show you what happened in the process of combining everything I mentioned earlier in a single

routine.

A I went through a very painful battle with symptoms of chronic fatigue and have struggled so hard to feel ‘normal’ despite having a good life style overall. After a long and painful battle with nutrition, I succeeded after discovering that any food sources that raised blood sugar was the main thing that aggravated the problem.

B I began to discover the role of taking high doses of vitamins based on the literature of the Orthomolecular movement. I remind you, the word Orthomolecular means: Taking the molecules that your body needs in enough doses to eliminate the deficiency. First positive observations were made by taking high doses of Vitamin B3, then with Vitamin D. Both of which resulted in great improvements in mood and energy.

C The step that followed consisted of discovering the possibility that there was a chronic inflammation in the brain, as well as a problem in energy production on the level of the mitochondria, which result in a state of chronic fatigue. In other words, depression.

I needed a substance that can remedy the state of inflammation in the brain as well as remedy the problem in energy production, and luckily, one molecule was able to do both: Methylene Blue. I did not need to use it daily for a very long time, in about a couple of months I felt that the work was done and I only took it experimentally afterwards. The other part of the story was in the utilization of red light therapies. This is still something I use every morning when I wake up as it super charges the body’s ability to create energy.

D I then continued with my experiments with the principles of the Orthomolecular medicine, and Vitamin C was the next in line. For me, I began with 20 grams a day of the buffered Sodium Ascorbates. It will be different for you based on your bowel tolerance, but I will tell you that you can usually take more if you take it in divided doses. After a relatively long time of doing this, I settled for about 5 grams a day as my bowel tolerance decreased, clearly because my body does not need it as much anymore.

E At almost the same time, Iodine in large doses was introduced, and I can tell you that, even taken alone without the others, a high dose of Iodine means the difference between a brain that is asleep, and a brain that is energized and ready to go! The effect is similar to drinking coffee (without the crash that happens after and the rollercoaster of withdrawals). Iodine lifts you up, energizes you, and makes you feel absolutely great too! It’s also an essential nutrient for health and immunity needless to say.

F Experiments continued, and I later had more revelations in regards to the importance of combining such a good Orthomolecular routine with the right foods. For example, eating flax and chia (getting enough essential fatty acids) was a primary constituent of this routine. Furthermore, minerals like Magesium and Potassium played an important role too, and I also became a big fan of the therapeutic utilization of Turpentine as a parasite cleaner, as well as compound that seems to further alleviate problems related to the brain and the neurological system. This, along with other advanced therapeutic molecules will be discussed later on.

G The world of supplement is filled with things with various claims and if one dives into those options it can be very overwhelming. However, as always, I’d stick to the basics, and of those favorites of mine (if you liked to experiment further), I’d suggest you experiment with: - High doses of Vitamin B1 (Thiamin): which has no known toxicity and will help you relax and also aid with metabolic processes. - B Complex, in large doses, is usually a good idea. - Vitamin B6 (Pyrodexine), in doses of around 500mg a day seem to exceptionally help the nervous system. - Vitamin B15 (Dimethyl Glycine), is a good idea for supporting healthy methylation. - NAC (N-Acetyl Cystene), in doses around 600mg to increase your glutathione levels and clean your respiratory system and your liver is also noteworthy to experiment with.

Magnesium & Potassium, a Very Special Mention I have two separate stories here, but they are equally important. The first is about Magnesium, and it’s extremely important not only because of the importance of taking magnesium (which regulates more than 300 enzyme systems in the body), but because most people are consuming way too much of its counterpart: Calcium, in everything they take. Calcium is important, but if it’s thrown out of balance, it can result in a lot of catastrophic conditions in the body, including heart problems, sleep problems, and muscle stiffness to name a few. There’s a great book by Dr. Thomas Levy: Death by Calcium, that can tell you all about this. If you don’t know who Dr. Levy is, he’s an overachiever doctor/lawyer who’s leading the research on many vital topics, including the correlation between Calcium/Magnesium imbalanced and chronic problems, as well as the use of Vitamin C in treating many conditions, including Cancer. We indeed need to have both Calcium and Magnesium present in our system, but if we’re taking too much Calcium, and very little Magnesium, then we’re down for serious life threatening problems. If you’re on a zero GI diet (a vegetarian ketogenic diet), and are consuming a fair amount of seeds, greens, and green juices, then you can be pretty certain that those two minerals are in good balance. However and even still, I’d experiment with adding more Magnesium to my juices, at least for a while. You can supplement with Magnesium in many ways, my favorite being by using Magnesium Chloride, simply because it’s easy to purchase and prepare, as well as that it’s one of the main forms of Magnesium that is utilized by Orthomolecular medicine and has most certainly stood up the test of time. To prepare a solution, you can simply get a table spoon of Magnesium Chloride

flakes, and add that to a liter of water, then leave the solution in the fridge. You can then take a small cup (espresso cup) measure of that solution and add it to your juices once or twice a day, it’s as simple as that. You can’t go wrong with Magnesium, if you begin to get a runny stool, you can decrease the dose. Otherwise, you can always increase it to that level. I need not tell you that you only do this if your kidneys are functioning properly. Another point is about taking Calcium supplements. I think every single esteemed researcher I know of warned against it. It seems that Calcium, taken medically, can do more harm than good. Taking inorganic Calcium can easily lead to the formation of kidney stones, as well as contribute to the hardening of arteries. A good diet is a good source of Calcium, but if you still need to supplement with more, then I’d recommend to go for the advice of the great herbalist John Christopher and opt for a consuming Oak bark tea, prepared few times a day, or as needed. Now comes Potassium! No other mineral is probably more misunderstood by mainstream medicine. If a doctor talks about potassium, he or she will probably also warn about watching out for the potential effect on your kidneys and heart, a doctor will always be careful not to give ‘too much’ potassium because they have been warned a lot about it during their years of study. At the same time, people are taking loads of salt (Sodium), not knowing that they’re doing exactly the opposite of what they should be doing. Truth is, in soil, fruits and vegetables, the Sodium to Potassium ratio is nearly 1/1000, and it seems that our body requires the ingestion of foods with that approximate ratio or it will be thrown out of balance. Have you ever wondered why almost none of the fruits and vegetables are salty? There’s very little Sodium in there, but in contrast a whole lot of Potassium. Nature is trying to tell you something.

The great Max Gerson figured this out early on during his research, in fact, taking Potassium in high amounts can be ‘the most’ significant part in Dr. Gerson’s therapy. All Gerson patients (especially advanced cancer patients) take 13 juices a day loaded with 4 teaspoons of a special Potassium compound that they prepare. To any conventional doctor, this is insane. But Dr. Gerson knew what he was doing, and most surprisingly he was so ahead of his time that it’s absurd to figure out how he realized the importance of Potassium at such an early time. There’s a book titled: Cells, Gels, and the Engines of Life, by a scientist named Gerald Pollack. It presents an amazing research that explains how water has a fourth state that is ‘gel’ like, and how that this state is most significant to our health. And guess what. The only thing that can throw water out of that balance is with the intake of too much Sodium and the lack of Potassium. In fact, if we take loads of Potassium, Sodium will rush out of the cells and get replaced by Potassium, restoring the original ‘gel like’ structure of water. Taking Potassium in high amounts is easily one of the most important factors in restoring one’s health. How can I prepare a solution of Potassium? you might ask. I was talking to Dr. Patrick Vickers, the head of the Gerson Institute in Mexico, and I asked him about the contents of their Potassium compound, which has been time-tested for over 70 years with their patients. He generously responded with the ingredients, and told me: “Potassium Gluconate, Potassium Acetate, and Potassium Mono Phosphate, all in third portions.”

The Gerson Potassium solution is simply prepared by adding one part of that combined powder, to three parts of water. I honestly wouldn’t experiment with other forms of Potassium, not for now at least, as this formula has been time-tested for absorption and safety. Dr. Vickers told me that every single patient who undergoes the Gerson therapy takes 13 glasses of juice a day, with 4 teaspoons of that solution added to every single juice. Why? Because it’s extremely VITAL to restoring the health of that patient, and the therapy will possibly fail otherwise. According to Dr. Vickers, this amount is given to every patient, except to those with kidney or heart problems, where only half that amount is given to avoid complications. It’s certainly vital for the supervising physician to monitor the vital signs while such doses are given, if the case was sensitive. You can expect to dispose of a lot of weight in water once you begin to take Potassium in large amounts (while lowering your Sodium intake of course). People report losing up to 10 Kilos in no more than a couple of weeks after switching to Potassium, expect many visits to the bathroom in the process. I’m including this chapter and giving specific attention to Magnesium and Potassium because adding these compounds is important, at least in the beginning, in order to properly restore the balance into our bodies. You know that your body desperately needs something when you experience remarkable positive effects as soon as you take it. Remember the story with the high dose of Vitamin C? My body ‘literally’ danced minutes after I gobbled down that first 20 grams of Sodium Ascorbates. The feeling cannot be mistaken. How does it feel when you take a high amount of Potassium for the first time? A very unique sense of calmness. I remember how I got addicted the first few days because of how beautifully I slept at night due to my Potassium intake, and I remember literally using the words ‘it’s like experiencing a high’ when I communicated my feeling to my friends.

I usually add Magnesium and Potassium to my green juice every day, and you probably should, at least for a good while, then you can assess things and choose whether or not you’re ok with what you’re taking in your food.

Funny Story About Smart Drugs Like I explained earlier, I was in a battle with my state of energy and I really was doing my best to find remedies that can help me overcome the problem. And as you know by now, I tested all the well-publicized natural remedies and compounds that I could put my hands on in the process, including St. John’s Wart, Ashwaganda, Lion’s Mane, Tyrosine, Tryptophan , even 5-HTP, and many others. Needless to say, nothing worked, and of course, there was no way I was going to go for medical drugs for an intervention. A funny incident occurred in between, and I'm using it as an example to caution you against choosing remedies that attempt to address symptoms rather than the fundamental causes of the issue. Being an avid experimenter, I once discovered a class of substances that are utilized as nootropics (brain enhancing molecules). They allegedly enhanced mental health, mood, cognition, and learning capacity. Although I wasn't willing to use them for a long time as they weren't natural substances per such, I was intrigued to test them out to see how they worked. I did not hold back with the experiment, and got all the compounds that I could put my hands on to do a comparative test, the molecules I got were: -

Piracetam Aniracetam Oxiracetam Phenylpiracetam Noopept And a couple of others

I think I tried each one of those only once, except for Piracetam which I tried a couple of times, and I have an amusing story to tell about what happened when I

did. The first time I tried Piracetam, I took a very low dose to test things out, I’m not sure I felt much in the process, so the second time I went for a higher dose, not too high but high enough to test the effects in an clearer manner. I was also following my regular routine, which included taking a high dose of vitamin B3, which, as you are already aware, has a vasodilatory effect. That day when I took the second dose of Piracetam, I began to feel an annoying sense of pressure in my head, it was mild in the beginning, I think I took the dose around 12pm, but later in the evening things began to escalate. I was in the car with a friend of mine finishing up an errand, increasingly feeling a sense of pressure in my head. Eventually, blood started pouring out of my nose, I knew very well that it was the product of taking Piracetam, and knowing I also took Niacin during the day, it was so clear to me that it wasn’t going to stop anytime soon as it was a mix of something that caused an abnormal pressure in my head (Piracitam), and a Vitamin that is causing simultaneous vasodilation. My friend handed me a napkin and told me to use it to seal my nose, but I responded by telling him: “You don’t know what’s happening, this won’t stop, I need a supermarket.” Luckily, from my experience in Herbology, I knew that cayenne pepper was an ideal remedy for bleeding due to its ability to equalize blood pressure throughout the body in mere seconds, and with that information I went into the first supermarket I saw in front of me and looked for it. I quickly grabbed a small bottle of water from the cooler as I walked in, checked the shelves for cayenne pepper, opened the bag, and started sprinkling the pepper into the bottle. The clerk at the supermarket was staring at me, perhaps thinking I was insane as I did this. I shook the cayenne-filled bottle, opened it, and drank the mix. Without fail, the

bleeding stopped in less than 30 seconds. I knew from the great John Christopher, one of the greatest herbalists of all time, that drinking cayenne is able to stop bleeding within seconds even if a person was shot by a gun. I did a long radio series about the work of John Christopher, and I knew very well what he taught in regards to this. After the bleeding stopped, I went to the clerk, humorously explained to him what happened, paid and left. The purpose of this chapter is to simply show you why it’s never a good idea to take the road of synthetic substances, and to attempt to treat things by tackling symptoms instead of going for the root of the problem. When I attempted to experiment with other substances that had alleged capacities to enhance the mental state and the mood, I found out, for example, that: -

Tyrosene made me angrier. 5-HTP, somehow, made me sad. Tryptophan worked a bit, but the effect faded out quickly. Adaptogens like Ashwaganda worked very marginally, and the effect also faded away in just a few days. - And similarly with other things I tried.

In contrast: - Stopping the consumption of sugars and carbohydrates relieved most of the symptoms of depression in just 10 days. - Taking vitamins like Niacin, Vitamin C, and Vitamin D gave me more energy and lifted my mood up. - Taking Iodine in large doses supercharged the brain. - Methylene Blue and near infrared rays improved my mental clarity and also increased my level of energy. - And so did other things like Magnesium, Potassium, as well as taking lots of Omega-3 fatty acids from flax and chia seeds.

All these things worked together on resolving the roots of my problem, and you should always aim for that. Do not treat symptoms, especially if you’re using synthetic drugs. If you do so, not only you’ll be dealing with side effects, but the problem will probably come back worsened in the future, even if things worked out for you for a while.

Flax Seeds, Again Why am I mentioning flax seeds again? Simply because, in addition to its physical benefits, it’s also an essential constituent of the things that I take for my mental state too, and I want to stress this point out. Even after doing all the procedures of mega dosing on vitamins and minerals like I mentioned in previous chapters, without a good ‘fuel source’, the body and mind will fall short. Vitamins and minerals are vital, but after all, you need some fuel to run the body, and even as little as a couple of tablespoons of a pudding made with flax and chia seeds are able to make all the difference. You need to eat well; this is always the foundation. I mentioned in the previous chapter a routine that I came to follow after nearly 20 years of experimentation that guaranteed starting off my day properly. The routine is amazing, and it’s very reliable, however, there are days that I forget to have my early flax/chia pudding for a reason or another. Sometimes I’m too busy, sometimes I eat something else, and sometimes I’m just not hungry and don’t feel like eating. Few repetitions of this and I noticed, again, a pattern. Once I have that first table spoon of flax/chia pudding, something gets activated in my body. It could be the fact that the essential Omega 3 fatty acids are able to trigger an immediate positive response in the nervous system, or it might be the great amount of energy that good fats are able to provide. After all, I wasn’t taking any carbohydrates, and this was my body’s primary source of energy. I did talk earlier about the importance of flax, but this chapter emphasizes its role not only as a source of nutrition, but also as another vital part in a routine that targets an ideal psychological state.

This is very important because if you’re looking for the results that I got, you need to combine all the elements correctly.

Getting Rid of the Psychological Craving When I tell my story with food, many people respond by telling me that my will power and level of discipline are inhuman, some even joke about me not having a sense of taste. Truth is: I’m completely indifferent to cravings, because I managed to resolve things psychologically in a way to get me to that point. I do not experience any cravings that are caused by repressed desires; I truly feel indifferent to those seemingly tasteful temptations. You all remember the tale from this book's opening about the six months of chocolate. I indeed had superior discipline when I attempted to fast for long periods of time on water, however, I didn’t like it when I discovered I still had cravings and that I experienced a sense of deprivation and repression during the process. This wasn’t the path I wanted to undertake. I wanted to be doing what I do, because I’m comfortable doing it, and to have no feelings of repression in the process, which is why I allowed myself back then to eat whatever I wanted when the time came for my meal, no considerations applied. And as you’ve seen, six months into that, I came to the conclusion that I NEVER wanted to eat anything with sugar - including starchy carbohydrates - ever again in my life, the decision was cemented into my being because of the negative association with the bad feelings that followed. This is a good approach, allowing one’s self to experience things without any inhibitions (done wisely of course) to be able to make the right connections. It’s indeed a very valid and successful approach, but we have to agree, it’s not always possible for a person to go through that procedure, especially if health was at stake. I was able to afford doing it at that time because I was fasting a lot, and because my body was able to tolerate it, but in a different place, at a different time, that might not have been a tolerable luxury.

Because of this, it's critical to have alternatives that can resolve the problem without allowing for the unrestrained eating of bad foods. Let me tell you an interesting thing that happened: Considering how my diet unfolded, I admit that I had periodical cheat meals, which simply consisted of cheese omelets and cappuccinos, mostly consumed for breakfasts whenever I was on vacation or hanging out with friends. It doesn’t sound very dramatic, but consuming milk products is very troubling for a clean body. Even the consumption of coffee and eggs are things I’d consider pleasure foods that I’d allow myself to enjoy only every now and a long then, without having them become repetitive habits. Such cheat meals of mine are only taken very occasionally. They were never a significant problem since I always also took proper detox measures afterwards. Funny though, that quite recently and for several consecutive days, I found myself craving more than my normal share of cappuccinos, and I didn’t really stop myself and went with what I craved, allowing myself to drink few times a day and for several days non-stop. As a product, I began to develop extreme migraines as in the story that I mentioned to you earlier. I knew I couldn’t - and didn’t want to – undertake that experiment of unrestrained consumption this time, so I opted for a different approach. If you followed my earlier work, you might be familiar with the fact that I’ve created a method that targets the dissolution of traumas, the method’s name is ‘The ReiK Method’ and I’m fortunate that it’s now a huge hit in the world of psychology and the resolution of traumas. It was time to try that approach as an alternative to annihilate the source of my cravings, and luckily, after a single self-targeted session those cravings were basically done for.

Every craving, every imbalance, and every unnatural perception of things begins with a trauma, and this one was no different. This is a representation of the dialogue that I had with myself during that selftargeted session. Just imagine it as dialogue taking place between two people: Persona 1 (Therapist): “You know exactly that this drink is problematic for your body, so why do you still feel like drinking it?” Persona 2 (Patient): “Well, you similarly know very well that my craving is illogical, the mind does not function this way.” Therapist: “I agree, but let’s just get the argument in order first before proceeding. Right now, try to imagine yourself drinking a cup of cappuccino, it’s right there in front of you and your drinking it. How do you feel as you do so?” (I’m trying summoning the correct state.) Patient: “Heavenly, it tastes really good.” Therapist: “That much?” Patient: “Well, I’m exaggerating a little, but yes, I do love the taste.” Therapist: “Great, when did this affinity begin? Can you recall the first time you felt that you enjoyed it this much? Before which, you were totally and completely indifferent?” (This is done in the ReiK Method to figure out the inception of the trauma that led to the imbalance in perception.) Patient: “I think I do, the first time that I ever drank it was maybe at about seven years old. I was with my mom at a skating place, and as we were finishing up, we met by chance with an uncle of mine, who invited us to sit in the café that was

there to have a drink. As the waiter came, they took their orders and asked me what I wanted, and as I looked at the menu I chose to get a cappuccino, not knowing what it is. It was just a fancy name that I heard people mention every now and then.” Therapist: “What happened afterwards?” Patient: “The drinks came, and I was surprised with a heavenly looking (here comes the word again) drink which looked colorful and had a foamy presence. It looked very interesting, and it was the first time I ever see something like this.” Therapist: “Great. Did you enjoy it?” Patient: “Yes I enjoyed it a lot, except, there was too little of it. I think I took two sips of that drink and it was done for, the rest was foam, the cup was very small.” Therapist: “Lovely, so this very well can be the reason for your cravings. You’re still chasing that feeling.” Patient: “That is correct, I keep trying it from different cafes, almost as if I’m trying to recreate that first experience, but I’m never satisfied.” Therapist: “Why?” Patient: “It never tastes as good. Some places prepare it better than others, but it’s never as good as that one I had when I was young.” Therapist: “Don’t you think that this is exactly what cappuccinos taste like, except that during that first time you didn’t have a point of reference?” Patient: “I agree with that. It’s probably the case, it was simply my first time.” (A typical application of the ReiK Method follows.) Therapist: “Alright, I want you to go back to that time when you drank it for the

first time, just go back to that time and place. Do you recall what time of the day it was?” Patient: “Evening, possibly around 6pm.” Therapist: “This is the first time for you to ever try a cappuccino, right?” Patient: “Yes, indeed.” Therapist: “Alright, 30 minutes earlier to that, did you know or care about that drink?” Patient: “No, I heard the name earlier, but I was completely indifferent.” Therapist: “Great, come forward to the time you saw it and drank it for the first time. Relive that moment as if it’s happening right now. How do you feel?” Patient: “I’m enjoying it a lot.” Therapist: “It felt flawless to you right?” Patient: “Indeed.” (I need to place a good argument inhere.) Therapist: “I want to point your attention to something: Do you know that unattractive rotten-like smell of milk? You know you can recognize it if you sniff a drink that has milk in it?” Patient: “Yes I recognize it.” Therapist: “You know for a fact that if you smelled the foam of that drink you when you tried for the first time, that smell would’ve probably been there, correct?”

Patient: “True.” Therapist: “Which means that in a different place, and at a different time, if the drink looked differently you might have had created a negative association with it instead of a positive one.” Patient: “I agree, if conditions were different I might have winded up not liking it, especially if it didn’t look good and I noticed that smell.” Therapist: “Great, and you know that lots of other people have had negative first impressions about it, and winded up feeling appalled by the drink instead of liking it. At the time being, when you buy a cappuccino from different places, do you recognize that smell – at least occasionally – before drinking it?” Patient: “Yes, sometimes.” Therapist: “Wonderful. Now I want you to go backwards in time to that incident when you drank it for the first time. Imagine drinking it again, do you feel that you’re enjoying it as much?” Patient: “Not as much no, I actually feel a little different.” Therapist: “Ok, move backwards in time, few minutes before that occasion, and imagine someone presented you with a cup of cappuccino. Look at it, and tell me how you feel?” Patient: “I feel more indifferent about it, I’m actually recognizing the possibility of smelling that rotten milky smell.” Therapist: “Great. Come back to this day and time, and imagine going through a normal day. Do you think craving cappuccinos will be a problem for you in the future?” Patient: “Honestly, I feel different. I feel that I can drink it if I want, but no, I don’t even feel that I want to that much. It’s like things have correctly fallen into

perspective.” (Few further tests into that went by, then the session ended.)

Now, do you see what just happened in here? Instead of having to satisfy a child who felt a sense of deprivation at a point in time by opening the door for unrestrained experimentation, resolving the trauma saved me that whole trip that can very well be detrimental to my health. This is exactly how the resolution of trauma works, and it’s a great tool that helps get a person into a point of balance. Just like you’ve seen, in order for your transition to be successful, you need to take the psychological factor into serious consideration, and to know how to deal with the cravings that will probably have. In order to do this successfully, you need to: - Take note of your psychological dependencies, and resolve your traumas accordingly. - And you also need to have satisfying alternatives that can substitute the foods that you like. Always prepare the things that you like using proper ingredients and make them readily available. You don’t need to deprive yourself of anything, you merely need to prepare things with the right ingredients, just like it’s presented with this diet.

If I Don’t Eat Two Flax/Chia Meals, I Lose Weight This is a very interesting observation, as I’ve experimented a lot with raising my weight in a healthy way over the past years. One way I wasn’t going to utilize is eating lots of carbs like most people do in an attempt to increase their weight. Eating lots of carbs is an easy way to raise a person’s weight, however, you’ll be forcing your liver to turn all these extra sugars into fat that will be stored in the body as a defense mechanism. This is not a healthy way to increase one’s weight and build a balanced structure. This idea was clear to me with practical observation, even before I knew the science behind it. Eating anything that raised blood sugar made me feel extremely uncomfortable, and I realized that what I was experiencing was a form of withdrawal, which is why I stopped anything that raised blood sugar. Again, you won’t fully understand unless you undergo the experiment of stopping whatever raises blood sugar yourself. I spent a long time eating like this, and I was very healthy, however, I could not get myself to gain weight, and was stuck around 67 kilograms for quite a while. it wasn’t too bad, but I looked a little thin for my height and it was a point that other people would criticize occasionally. I experimented a lot, increased my meals, utilized soups, added nuts, and tried many other things, but there were no improvements. I was also very challenged due to my inability to find the time to ‘cook’ extra meals. This continued until the day when I realized I can make a pudding out of flax and chia seeds, a perfectly nutritious meal that my body will certainly feel good to have. Since I added this meal, everything changed. My weight quickly started to increase, and I stabilized around 72 and 75 Kilos in a

short while despite not eating that much, it was a perfect solution. Just a couple of puddings that are completely natural, cheap to make, and take 30 seconds to prepare, a miracle indeed. I still had some interesting experiences and observations. If I skipped one of the two puddings for few days, I immediately began to lose weight. The sweet spot – to me – seems to be comprised of utilizing two puddings a day, each made out of about 100grams of ground flax, and 50grams of chia seeds. There were days where I’d eat only one pudding, and eat ‘a lot’ of other Zero GI meals during the rest of the day. Surprisingly, I’d still lose weight. It’s very interesting, because it’s as if my body is telling me: “I’m not getting much of the other things you’re eating, but that pudding is giving me what I need.” This is exactly why the Zero GI Diet is almost as simple as: Two flax/chia puddings, along with a couple of green juices a day. It works perfectly well, and the body doesn’t seem to need more. Trust me, the meal is so fulfilling you’ll even find it hard to finish one a day, and you’ll hardly crave anything afterwards if you’re not consuming carbohydrates. From my experience, even one meal of that a day is enough to sustain my body, but because I’m quite active and want to sustain my weight at about 75 Kilos, I keep challenging myself to eat two. There will be a lot of recipes of course to try and go through. However, the main rule is this simple: Two puddings and two green juices a day, the rest is for pleasure. If people were able to function with this line of thinking, taking in their primary meal for nutrition, and then eat whatever else they wanted for pleasure (made with the right ingredients), then things will be a lot different.

Now, after finishing my main routine, and if I wanted to eat anything for pleasure, I can choose from countless Zero GI recipes to prepare anything that pleases me. - I can have chocolate sweetened with stevia, which I can add roasted almonds to, or even chia seeds for a crunchy finish. - I can bake pizza, or make a sandwich with almond flour. - I can prepare waffles and pancakes too with almond flour and top them with peanut butter or prepare a chocolate syrup with coconut oil and stevia. - I can prepare salty crackers with flax seeds. - I can bake biscuits with almond flour. - I can prepare cakes, ice-creams, etc. in a similar way. - I can use cauliflower for rice. - And I can prepare countless other meals with vegetables and seeds. This book is loaded with recipes that can help you get started. You get the idea. If I had the time, I can prepare any of these, and though there’s nothing in there but good nutrition, in reality I’ll be doing it for pleasure because I’ve taken what’s essential for me earlier. This, in my opinion, is the best way to approach diet.

Always Start Your Transition with a Whole Food Diet In my opinion, the Zero GI Diet is the best way to eat, however, it’s certainly not something one can jump into without taking things gradually at first. The highest risk is in the drop in blood sugar at the beginning, and the second is pushing detox measures beyond your limits. It’s always wise to start with a whole food diet. I wrote earlier that I spent 7 years on a macrobiotic diet when I first began changing my diet. In reality it was more of a whole food diet, as many of the things present in the macrobiotic diet were not easily accessible. Miso, uncommon sea weeds, Umeboshi plums and so on are some examples of things you hear about in this diet and don’t usually find in a conventional supermarket. I really did not buy these things more than few times during the entire seven years, and just kept things simple and stuck to the principles of a whole food diet. What constitutes a whole food diet? Simply laid out: -

Avoid refined sugar, and use natural molasses instead. Don’t use white rice, instead, use brown rice. Use multigrain whole bread instead of breads made with refined wheat. Use sea/Himalayan salt instead of refined salt. Minimize the consumption of animal products to once or twice a month. Focus on vegetables more than you do on fruits. Use beans no more than twice a week. Minimize the use of coffee and tea, replace with herbal drinks.

It’s really that simple, and you can start with that right away. For example, your main meal would constitute of brown rice with vegetables. You can use things like broccoli, zucchini, leafy greens, cauliflower etc. Utilizing soups

and salads is also important. You can utilize quinoa and bulgur too for a stable, and you can use multigrain breads to make your sandwiches, etc. You can begin with this, and do it for a while as you transition to a Zero GI diet, if whether you wanted to try it in part or all the way. Take into consideration though, that despite the fact that a whole food diet contains complex carbs, you’ll still notice a drop in blood sugar in the beginning, because the body is not used to having lesser spikes in blood sugar. So again, if you felt dizzy few days into this, just eat few extra pieces of fruits and you should be fine, your body will get used to it in a short while.

Detoxing Correctly You have to be very careful during the transition, and I can’t stress this enough. Beginning with any diet that restricts carbs, or initiates a strong detox in the body can be dangerous, especially if your body is fragile or if you are an elderly. If you’re taking insulin, you need to be extra careful too, and you need to tweak your doses to work for your new blood sugar levels, taking into consideration that you might not even need insulin in a very short while. Consult your doctor and monitor your blood sugar levels very well before taking your next dose of insulin if you’re dependent on it, it’s very important. Even normal people have to be extremely careful in taking things slowly in the beginning as they transition into a diet that is calorie restricted, if you’re not careful and you attempt to suddenly cut your intake of carbohydrates, your blood sugar will certainly drop almost dangerously, causing you to get very fatigued and sleepy, or even causing you to faint. The body usually takes a couple of weeks to adapt to taking energy from fats instead of carbohydrates, and things will probably be fine afterwards as the body adapts to taking its energy from the good fats that you’re taking in with your seeds, however, until you get there, you should be very careful during the transition. There’s another thing that you need to watch out for as well. If you’re overweight, you’ll be losing a lot of weight quite rapidly, and with that a lot of toxins are going to get released into your bloodstream. You need to get rid of these toxins correctly, otherwise you will feel fatigued and get strong headaches because of that. You can also develop autoimmune reactions as well if your case is severe, problems like an overactive thyroid for

example is not uncommon for people who attempt to lose weight rapidly without taking proper detox measures into consideration. In order to avoid these, you are very strongly advised to: 1. Perform a couple of coffee enemas in the morning. 2. Drink lots of pure (nearly distilled) water. 3. And preferably also take liver-supporting herbs and supplements. Lobelia

tea, Milk Thistle and Burdock teas are few things that come to mind. More on that will follow in the chapters that detail detoxing your vital organs. In general, if you do lots of coffee enemas, and drink enough amounts of water, then you should be fine and the detox symptoms should not bother you in the process. I remember a very interesting thing that happened to me the first time I attempted to switch to a raw foods diet (which included lots of fruits at the time). It was after seven years of being on a whole food diet, and despite that I thought myself to be healthy and thought that my body was satisfactorily clean, I was shocked that nearly a week into my raw food diet, I began to experience debilitating headaches. It was very strange as I thought I’d detoxed properly during the past seven years, including performing periodic liver and vital organ cleanses. The headaches continued for a couple of days, until I remembered Dr. Gerson’s advice to utilize coffee enemas to overcome the Herxheimer reaction. So I went and purchased an enema bag, and prepared the coffee enema. Within minutes, the headache was gone, and it did not come back afterwards. I do believe in good remedies, but this was no short of outstanding. A single coffee enema instantly alleviated those symptoms, and given that I had to undergo such detoxification despite all the healthy decisions that I had taken

over the preceding seven years, I have to presume that an unhealthy person would experience much worse reactions. This cannot be overlooked in any way, transitioning incorrectly can be dangerous. Most health movements talk about drinking a lot of water and supporting the liver while detoxing, but nearly none (except for the Gerson school) speak about utilizing coffee enemas, and I advise you to seriously take it into consideration as a primary aid during your detox. There are several additional things that can be done for sure, infrared saunas, utilizing high doses of vitamins, lymphatic massages, detox baths etc. These are things that come to mind, but most people do not have the time to do them, which is why it’s essential to prioritize. One further point to mention: If you’re cutting carbs to relieve the symptoms of fatigue and depression, then expect a struggle for a period of 10 days before your mood is lifted. You will not mistake the feeling, on day 7 to 10 of the process, you’ll suddenly experience a sudden lift in your mood, almost as if a cloud has vanished. The negative feelings won’t come back unless you consume things that raise your blood sugar again, I guarantee.

Detoxing the Vital Organs Detox #1: Clean Your Digestive System You need to always begin by cleaning your digestive system from all the waste that has formed as a result of the combination of mucus, toxins, and an unhealthy way of living. In an effort to accommodate to the additional waste, the intestines even start to change their original form. This waste serves as a haven for parasites, bacteria, fungus, and cancerous cells. The intestinal immune system makes every effort to eliminate as much of the harmful material as it can, but it eventually gives in to the toxic overload. The intestines must undergo exceptional structural modifications in order to handle the volume of waste. One autopsy revealed a colon with a circumference of 23 cm that was less than 1 cm wide and loaded with layers upon layers of encrusted, old, undigested food mixed with hardened mucus. Numerous harmful bacteria are drawn to waste deposits, and as a byproduct of their waste-decomposing activity, these bacteria release poisons. More serious issues than just "waste gain" start to appear as these poisons start leaking through the colon walls into the blood, lymph, and surrounding organs. Only a few of the difficulties associated with an overloaded colon include migraines, premenstrual tension, abdominal cramps, ovarian cysts, emotional instability, sexual issues, kidney and bladder infections, diminished mental capacities, and cancer. In fact, virtually all chronic diseases are associated with weakened colonic functioning. First and foremost, you need to fix your diet, and it can be as simple as beginning with a while food diet akin to what I mentioned earlier in the book. The amounts of fibers you’re receiving with that diet, and the lack of troublesome foods will begin to carve away these fecal matters from the walls of your intestines. But it’s not enough. Detoxing the digestive system requires paying attention to:

1- Getting rid of old those rudiments. 2- Eliminating parasites, bad microbes and fungus. 3- And healing the digestive tract (including the cultivation of a healthy gut flora). To begin, start the elimination process by switching to a whole food diet. This can be assisted with daily water enemas (or coffee enemas if you’re taking in your green juices) for the first couple of months. Magnesium can also be periodically taken in large doses to induce diarrhea. You can furthermore take Calcium Bentonite and diatomaceous earth you’re your water in the morning to help in eliminating parasites, fungus, and various toxins. The following herbs can also be utilized in the form of teas, or taken in pills: -

Senna leaves tea Fennel Turmeric Cloves Wormwood And black walnut tincture

All these herbs will help eliminate microbes, fungus and worms, as well as clean your digestive tract. It’s best to take them on an empty stomach while fasted. Take into consideration that taking cloves, wormwood, and black walnut tincture are good ways to eliminate parasites naturally too. You should also begin to heal the walls of your digestive tract by utilizing foods like:

-

Aloe Vera Sea weeds (especially Irish moss) Comfrey root teas and blends Slippery elm tea Cabbage juice

And in order to cultivate a healthy flora, you need a combination of: -

Taking probiotics between meals, at least for a while Utilizing healthy fermented foods Utilizing organic green juices And maybe digestive enzymes before meals too for a while

If you perform these procedures, as well as commit to a good diet, you’ll be doing great in a short while. Take into further consideration that cleaning your digestive system and eliminating the parasites and the toxins that are present in it, as well as cultivating a healthy gut flora will greatly improve your mental and psychological state.

Detoxing the Vital Organs Detox #2: Clean Your Kidneys Your kidneys are constantly purifying your blood and turning all waste into urine, if your kidneys were not functioning at an optimum rate, what do you think will happen? You need to eliminate toxins from your kidneys, as well as optimize their function. The following signs indicate the presence of crystals and stones in the kidneys or bladder: -

Dark or whitish color under the eyes Puffy or swollen eyes, particularly in the morning Deep wrinkles under and around the eyes Overlapping of the upper eyelid Chronic pain in the lower back Swelling of the feet and legs Constant fear or anxiety

Once you clean your digestive tract, begin the process of cleaning your kidneys, and the first thing that you should do is to start by eliminating the various forms of kidney stones. There are 5 types of kidney stones: -

Calcium Oxalate Stones (the most common type) Calcium Phosphate Stones Uric Acid Stones Cysteine Stones Struvite Stones

Luckily, the most common type of kidney stones is the Calcium Oxalate stones, and this type of stones are relatively easy to eliminate with a procedure that involves drinking concentrated lemon juice. The procedure simply goes as follows: 1- You won’t be eating food until around sunset 2- Upon waking up in the morning, squeeze 250ml of fresh lemon juice into a cup 3- Drink the whole cup at once and don’t eat or drink anything afterwards 4- Keep drinking a glass of water, mixed with quarter a glass of lemon juice every hour until the evening 5- Upon sunset, you can go back to eating normally The procedure is that simple, and it will help eliminate oxalate stones, especially if performed periodically for a while. As a healthy person, you can do this a couple of times a year, but if you’re troubled with kidney stones, you might want to repeat it every week or so until the symptoms are gone. It will help a lot to take herbal teas that help open up the kidney’s ducts, stimulate the kidneys, as well as eliminate other types of stones. These herbs include: -

Ginger Juniper berry Parsley root Marshmallow root Lobelia Uva Ursi Goldenseal Frankincense Hydrangea root Gravel root Marjoram

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Cat’s claw Comfrey root Fennel seed Chicory Hydrangea Root Gravel root Golden rod herb

There are various blends of these herbs on the internet, and you can purchase easily off eBay if you look for “kidney tea”. Take note that taking Vitamin B6 and Magnesium daily can very well prevent kidney stones from forming too. You also need to drink enough water during the day and be careful not to consume too much calcium or too much phosphate. Phosphate levels are high in meats, breads, cereals, pastas, and carbonated drinks. Calcium that comes from a medical source, as well as from milk products should be avoided always. Spinach is a well-known source of oxalates too, and if you have stones then you should limit your intake of spinach. Ginger compresses can also be used to activate the kidneys. Apply the compress for ten consecutive days to the lower back/kidney area if you are feeling run down, cold, or have lower back pain. After ten days of rest, apply again for another ten days. For digestive disorders, you can also apply to lower abdomen when needed, and for menstrual disorders, you can apply to lower abdomen when needed. To prepare the compress: - Get two towels: one small towel (but large enough to cover the affected area) and one larger towel to cover the compress - Muslin bag (cheesecloth or cotton cloth can be used instead) - Large saucepan with lid

- 1-2 liters of water - Fresh Ginger Root - One liter of ginger water requires about 100 -140 gm of grated ginger. (Because fresh ginger varies in strength, quantity may vary.) If fresh ginger root in unavailable, use about 1 tablespoon of ginger powder per liter of water. - Bring water to a boil in a covered pot. - Grate fresh ginger root. - Wrap the grated ginger or ginger powder in the bag. - Close the bag tightly. If you do not have a bag, put the ginger in the middle of 2-3 layers of cheesecloth or a damp cotton cloth. Fold the corners to make a little bag, and close this bag with string or rubber bands. To allow the water to permeate the ginger, do not fold the cloth too tightly. - When water boils, reduce the heat to a gentle simmer. - Let the water simmer for 5 minutes. The liquid will start to look yellowish and give off a strong ginger smell. If this does not happen, squeeze the bag against the pot once or twice with a wooden fork or spoon. - Turn off the heat after about five minutes and remove the pot from the stove.

NOTE: when preparing ginger water, applying a ginger compress or reheating ginger water, ensure that the water does not come to a full boil. Boiling destroys the ginger’s active ingredients. Once the liquid is ready, hold the ends of the small towel out of the water and immerse the middle into the hot ginger water. When the towel has absorbed the ginger water remove it from the pan and twist the ends to squeeze out excess water, then shake the towel to remove the steam and heat. Ensure that the towel is not too hot by testing it on your own skin. (If it is too hot, shake again and retest.) When the temperature is comfortable, wrap the compress gently around the area to be treated. Cover with a dry towel and leave until the compress cools.

Repeat the process several times (to a maximum of 5 repetitions) until the skin becomes quite pink. To ensure potency, the ginger water should only be reheated and reused on the day after it was made. It should then be discarded and a fresh batch prepared

Detoxing the Vital Organs Detox #3: Clean Your Liver There are various ways to clean the liver, but one significant recipe involves the use of a large volume of lemon or grapefruit juice along with a similar amount of oil (traditionally olive oil, but in the Zero GI system we use flax oil instead). You might have heard of the recipe before, it was widely popularized by Hulda Clark, and later on by another great natural doctor, Andreas Moritz. I clearly recall doing it for the first time after following a macrobiotic diet for perhaps five years. I honestly had no idea that I would be flushing that many stones from my liver and gallbladder, I was astounded with what I saw!

(This is an old photo of some of the stones that I got out during my first liver cleanse, back around 2005)

Many stones, some of which were larger than a centimeter in diameter, came out of my liver and gallbladder when I performed the flush. Digestion, which is the foundation of your overall health, is significantly improved by removing stones from the liver and gallbladder. With each cleanse you complete, you may see your allergies fading further as well!

The theory behind this flush is simple. Eating a lot of fat or protein triggers the gallbladder to squeeze itself empty after about twenty minutes, and the stored bile finishes its trip down the common bile duct to the intestine. For many people, including children, the biliary tubing is choked with gallstones. Some develop allergies or hives but some have no symptoms. At the very center of each stone is a clump of bacteria, according to scientists, suggesting a dead bit of parasite might have started the stone forming. With gallstones, much less cholesterol leaves the body, and cholesterol levels may rise abnormally too. You should consider doing this flush at least a couple of times a year, more frequently in the beginning )e.g. every 2 weeks) until no stones are coming out. In order to perform the procedure, you need: -

1 cup flax oil 1 cup lemon juice Epsom salt Malic acid A natural, or an alternative antibiotic (see the advanced therapeutics chapter) - As an option to help you sleep, you can also get some Ornithine pills Preparation: - You can't clean a liver with living parasites in it. You won't get as many stones out with that, and you might feel quite sick afterwards. It’s important to kill the parasites in your body first, and have many options to choose from. My recommendation is to study the use of Chlorine Dioxide (CDS), which you can use frequently for a couple of weeks before performing the flush. You should also use it (or use a similar alternative)

right after you finish the flush on the following morning to eliminate any microbes and parasites that are released in the process. You can resort to natural remedies, some schools utilize eating garlic on the days before the cleanse and for few days after the cleanse, but I find utilizing Chlorine Dioxide (for those experienced with it) much more effective. This is not a medical advice though, do your own research. - Completing the kidney cleanse before cleansing the liver is also highly recommended. You want your kidneys, bladder and urinary tract in top working condition so they can efficiently remove any undesirable substances incidentally absorbed from the intestine as the bile is being excreted. - Cleanse your colon well on the day before, you can do coffee enemas too - Take no medicines, vitamins or pills that you can do without, they can prevent the success of the operation. - Take malic acid daily for the week that precedes the cleanse. - At least be on a whole food diet for two weeks, being on a Zero GI diet is certainly better, but for the day before the cleanse and the day of the cleanse, do not take fats, only vegetables, soups and salads that are devoid of fats and proteins.

The Procedure:

- Start by not eating after 2 o'clock. If you break this rule you could feel quite ill later. - Get your Epsom salts ready. Mix 4 tbs. in 3 cups water and pour this into a jar. This makes four servings, ¾ cup each.

- 6:00 PM: Drink one serving (¾ cup) of the Epsom salts. If you did not prepare this ahead of time, mix 1 tbs. in ¾ cup water now. You may add 1/8 tsp. vitamin C powder to improve the taste. You may also drink a few mouthfuls of water afterwards or rinse your mouth. - 8:00 PM: Repeat by drinking another ¾ cup of Epsom salts. - You haven't eaten since two o'clock, but you won't feel hungry. Get your bedtime chores done. The timing is critical to succeed. - 9:45 PM. Pour ½ cup (measured) oil into the pint jar. - Squeeze the lemons by hand into the measuring cup. Remove pulp with fork. You should have at least ½ cup. - Close the jar tightly with the lid and shake hard. - Now visit the bathroom one or more times, even if it makes you late for your ten o'clock drink. Don't be more than 15 minutes late. - 10:00 PM: Drink the mix. Take 4 ornithine capsules with the first sips to make sure you will sleep through the night. Take 8 if you already suffer from insomnia. - Drinking through a large plastic straw helps it go down easier. - Drink it standing up. Get it down as fast as possible, try to finish within 5 minutes. - Lie down immediately. You might fail to get stones out if you don't. The sooner you lie down the more stones you will get out. Be ready for bed ahead of time. Raise your head a little with pillows. - You can put a castor oil pack over your liver area, it will help.

- If you needed to go to the bathroom later at night it’s ok, but wait at least two hours. - Try to keep perfectly still for at least 20 minutes. You may feel a train of stones traveling along the bile ducts like marbles. There is no pain because the bile duct valves are open due to the intake of Epsom salts. Try to go to sleep, you may fail to get stones out if you don't. - Next morning upon waking up, take your third dose of Epsom salts. If you have indigestion or nausea wait until it is gone before drinking the Epsom salts. You may go back to bed. Don't take this mix before 6:00 am. - You will probably go frequently into the toilet, expect green stones of various sizes to come out. - 2 Hours Later. Take your fourth (the last) dose of Epsom salts. Drink ¾ cup of the mixture. You may go back to bed. - After 2 More Hours you may eat. Start with green juices or soups. A couple of hours later you may eat regular food but keep it light. By supper you should feel recovered.

How safe is the liver cleanse? Based on practical experience it is very safe, including for elderly people. However, the cleanse it can make you feel quite ill for one or two days afterwards, especially if you did not clean your parasites very well before and during the cleanse. It usually takes 6 to 8 cleanses to produce no stones, and you can separate by 2 weeks if you like, afterwards you can do it twice a year. You can also help clean your liver, before and after the operation, with a set of herbs prepared as teas, or even powdered and consumed in pills. These herbs traditionally used to help the liver function, while the liver cleanse gets gallstones

out. The herbs include: -

Milk thistle Burdock root Lobelia Inflata Barberry bark Wild yam root Cramp bark Fennel seed Ginger Catnip Peppermint leaf Comfrey root Tanner’s oak bark Gravel root Jacob’s staff Licorice root Wild yam root Walnut bark Marshmallow root Skullcap Bearsfoot Agrimony

Do not forget that performing coffee enemas is another great way to help clean the liver and stimulate its function, as well as raise glutathione in the body. Taking NAC on a daily basis will help with that too.

Other Vital Detoxes to Look Up Two further important detoxes have to be mentioned and taken into consideration: 1. Dental Cleanup It’s not worth to save a tooth if it damages your immune system. You need to remove metal amalgams properly, and you should consider removing all teeth with root canals. 2. Detoxing the Lymphatic System: You can utilize massages and infrared saunas for that, as well as drink Lobelia/Mullein teas once a day, up to 6 times a week, in 1 to 3 proportions.

Transforming Safely into the Zero GI Diet Ultimately, most of the ingredients you’ll be using will be comprised of nonstarchy vegetables, seeds and nuts. But like you’ve seen, this has to be done gradually. This chapter is a review of how this should be done safely:

Step 1: Transform into a whole food diet: Begin by removing all refined ingredients and minimizing animal products. Watch your blood sugar in the beginning to make sure that you’re safe, especially if you’re diabetic.

Step 2: Perform the three major detoxes in the right order: - Start by cleaning your digestive system. - Move then into a proper kidney cleanse. - Then perform the liver/gallbladder flush.

Step 3: Start to decrease starches, and increase the consumption of non-starchy vegetables, seeds, and nuts: - Begin to utilize the chief meal (flax/chia) on a daily basis, and experiment by eating one or two (100gm ground flax with 50gm chia seeds) meals a day. - Switch your flour to almond and flax. - Switch your sweetener to stevia (you can use Erythritol for a while at first). - Add the green juices.

- Meticulously manage the drop in your blood sugar in the beginning. - Expect to start losing weight, therefore begin to utilize the coffee enemas.

Step 4: Start adding Vitamins and Minerals: -

Add Spirulina/Chlorella, one or both to your smoothies. Add Magnesium and Potassium to your smoothies too. Begin to experiment with the utilization of high doses of vitamins. Take your Vitamin C in separate doses during the day. Take Vitamin D any time during the day. Take Vitamin B3 in separate doses after meals. Take Iodine after the morning pudding. Increase your detox measures for a while. Ideally, you can do two coffee enemas in the morning for a couple of months or as needed.

Step 5: Increase the Detox Measures: - Perform the three main detoxes until satisfied. - Utilize advanced therapeutics. - You can also take more liver cleaning herbs and supplements. NAC, burdock tea, and milk thistle tea are things you can utilize for example.

After you do this for at least 6 months, you can perform a blood test to assess how things are shaping up. If you’re doing things correctly, you’ll see that things should be right in order, just like I’ll show you with my blood test, after more than 20 years of doing this.

The Principles of the Zero GI System Based on what has been observed and discussed earlier, the Zero GI diet can be defined in the five following principles:

Principle #1 A Diet That is Completely Devoid of Carbohydrates and Sugars: The utilization of carb free ingredients that are mostly based on non-starchy vegetables and seeds is the cornerstone of this diet.

Principle #2 The Zero GI Diet is Mostly Vegan Although meat is optional occasionally from a good grass fed source or from fish, the Zero GI diet is otherwise a vegetarian diet. Dairy products and eggs can be used for pleasure on occasions, however they’re not utilized as a main food source in this diet. Dairy products are utilized even less than eggs.

Principle #3 Optimum Nutrition with 2 Meals of Flax/Chia Seeds, and 2 Green Juices: After struggling with finding a practical way to utilize this diet without losing weight, the practical conclusion took substance once a couple of flax/chia puddings were introduced on a daily basis. This offered enough nutritional value to sustain a healthy weight and enable the building of muscles with resistance training. Adding at least a couple of green juices, preferably loaded with Spirulina and Chlorella made sure that all minerals are also supplemented in case there was anything missing.

Principle #4 The Utilization of Orthomolecular Principles with Vitamins, Iodine, Magnesium, and Potassium: Finding out the right molecules that a body needs and supplementing with large doses for a while (or permanently) is also a cornerstone in this diet.

Principle #5 Utilizing Proper Detox Measures: As a person makes the transition. It’s essential to perform proper measures of detoxification. Coffee enemas are utilized for detoxing the liver, herbal remedies and procedures are utilized to detox the digestive system, kidneys, and also the liver. Advanced substances like Methylene Blue is utilized to detox the brain (under supervision), and other advanced therapeutic molecules are also utilized to take the body safely through the transition,

The Best Diet on Earth? I know that there aren’t many people who have managed to live a life on a Zero GI diet. I’ve even spoken to some of the world’s foremost authorities on nutrition, and almost all of them found it absurd to live entirely on a diet that does not raise blood sugar in any way. However, I’m clearly a living proof that it works perfectly well, especially that I’ve been doing this for 15 years. I did not choose to do this, it chose me as I was doing what made me comfortable and removing what caused me any feelings of discomfort. Am I getting full nutrition? My energy levels, mental and emotional states, and blood test certainly are saying yes to this. But still, let me examine things further. It’s important to answer two questions: 1- Can a person live without animal products? Thousands of years show that people definitely can. Countless people in the east have abstained from using animal products by merit of religion, and the product is simply manifested in increased life span and the onset of lesser diseases. A team of researchers at Loma Linda University in the United States has shown vegetarian men live for an average of 10 years longer than nonvegetarian men — 83 years compared to 73 years. For women, being vegetarian added an extra 6 years to their lives, helping them reach 85 years on average. If you look at your teeth, you’ll also see that humans have only 4 canine teeth, which clearly shows that although humans can eat meat, by design, meat should be minimized.

Is the Zero GI Diet completely devoid of meat? Not necessarily, although it’s my personal choice not to eat it. If you want to do so, you can include small amounts from good grass-fed sources every now of then. 2- Can a human live without the consumption of carbohydrates? My 15 years adaptation of a Zero GI diet clearly show that it’s possible, and my blood sugar is almost always stable at 93. My physical and emotional states not only say that it’s possible, but that it’s even way better to live like this. There are, needless to say, a lot of people who choose to go on a carnivore diet as the trend has been present for a while, some even go as far as eat only raw meat, and though there are certainly a lot of concerns about doing that on the long run, in regards to living carb-free, those people seem to be doing fine without the consumption of cabs. Some questions are asked in concern about raising children on a diet devoid of carbohydrates, and though evidence suggests that it’s completely ok and is supported by many studies of epileptic children who went entirely on a ketogenic diet, it’s still experimental. You need to be able to read your body and the body of your child correctly. If you see health and vitality, continue by all means, but if you notice any deficits, you should assess and figure out what’s missing. Now, let’s take a quick look at the nutritional values that you’re receiving with this diet. Assuming taking in the minimum of two flax/chia puddings (at 100gm flax each, and 50gm chia each), as well as a couple of green juices with added Spirulina/Chlorella a day, these are the nutritional values you’re getting: Approximately, for the 100 grams of flax seeds, you should be receiving:

-

Calories: 550 Protein: 19 grams Fiber: 28 grams Fat: 43 grams

You’ll also be getting lots of: -

Thiamine Copper Molybdenum Magnesium Phosphorus

Furthermore, flax seeds are also a high source of Lignans, a cancer fighting and hormone balancing group of molecules. They have been linked to a decreased risk of heart disease and metabolic syndrome, as they reduce levels of fat and glucose in your blood. Flax Lignans also help reduce blood pressure, oxidative stress, and inflammation in your arteries. Lignans are also fermented by bacteria in your digestive system and may reduce the growth of several cancers — especially hormone-sensitive types, such as breast, uterus, and prostate cancer. As for Chia seeds, for about 100 grams of chia, you’ll get about: -

15 grams of protein 25 grams of fat 15 grams of ALA 30 grams of fiber Calcium Iron Magnesium Phosphorous Zinc And a bunch of other vitamins and minerals

Chia seeds are loaded with antioxidants, and are also known to lower the risk of heart disease. Chia seeds are loaded with bone-enhancing minerals and has many molecules that will help protect the heart and liver. You are getting a ton load of nutrition with two seeds, and not only that, you’re also getting enough protein to build muscles, and enough good fat to give you enough energy throughout the day. Those two seeds are no short of nutritional miracles. And yet, if you add green juices to the diet that are loaded with Spirulina and Chlorella, then not only you’re getting chlorophyll, but also are adding a source of complete nutrition that can have you covered if anything is missing. Spirulina and Chlorella are considered complete foods, with about 60% protein in weight. Again, two dishes of a flax/chia pudding, as well as two green juices were enough for me to sustain my body even on extreme athletic activities. On many occasions, I don’t even have the luxury to finish a second dish of the pudding, and still, I seem to be getting enough of what I need. I often tell people that eating this way is probably the ideal space-man diet, considering that it offers everything needed in a perfectly balanced way while utilizing the least possible quantities. Extreme nutrition and minimum waste.

My Blood Analysis I never felt that I needed to do a blood test, simply because I can read my body well enough to know what’s happening and I do the adjustments based on what makes me feel more comfortable, but for the benefit of this book, I went and performed a blood analysis in order to show a proof for the product of all my actions over the past years. I’ll show you the numbers that I obtained, and I want you to remember that: 1. 2. 3. 4. 5.

For nearly 15 years I’ve taken nothing that raise blood sugar in any way I’ve consumed no meat, chicken, or fish for more than 20 years Dairy products are only used for pleasure every long while I’m taking nearly 3000mg of Vitamin B3 every day I’m taking 20000IU to 30000IU of vitamin D every day, and for experimental periods I’ve even taken up to 50000IU a day 6. I’m taking almost 20 grams of Vitamin C a day 7. I’m taking about 75mg of Iodine a day 8. Along with high quantities of Magnesium, and Potassium I also want you to remember that doctors tell you that: 1. 2. 3. 4. 5. 6. 7.

The human body needs meat, and will fall short of it wasn’t present Megadoses of Vitamin B3 can hurt the liver and aggravate Uric acid Megadoses of Vitamin C can give you kidney stones Megadoses of Vitamin D in high quantities can do harm for the arteries You need animal products to obtain Vitamin B12 Meat is what makes your blood strong As well as a bunch of other statements

Now let’s take a look at a recent blood test of mine:

You can see, despite the fact my diet is comprised of nearly only two seeds and a couple of green juices, my Hemoglobin is quite high. All other blood measures are normal.

Blood sugar is constantly around 95mg/dL, I’ve measured it in the past very often, and it’s always like this, despite the fact that I eat nothing that raises blood sugar.

Kidney function is normal, despite the mega doses of vitamins and minerals that has been sustained for a long time.

Liver function is normal, despite the mega doses of vitamins, and the other advanced therapeutic substances that I’ve taken over a period of 20 years.

Iron is high, despite the fact that I don’t eat any meat.

Vitamin B12 is very high, despite the fact that I don’t use animal products, nor take B12 supplements. Doctors say vegetarians are always deficient in Vitamin B12, it’s a lie.

Vitamin D is at 103 (considered high medically, but not by the standards that I’ve studied). Plus, notice how it’s still at 103 despite the fact that I’ve taken 20000IU to 50000IU daily over a whole year. You will also see that my Calcium levels are normal, and my PTH is not at its minimum, which means I can even increase Vitamin D further if I wanted.

Calcium levels are normal, despite taking a lot of Vitamin D, and despite not eating any dairy products.

PTH level is not at its minimum range, which means Vitamin D can be further increased. (You can research the Coimbra protocol for more details on this)

Zinc levels are very high, despite the fact that I never take any supplemental Zinc. This is probably due to the consumption of flax and chia seeds on a daily basis.

Another interesting reading, is that despite taking about 75mg of Iodine every day for the past year, all my thyroid measures are completely normal.

As you can see, the numbers are all in the normal range, despite the ‘limited’ diet, despite not eating carbs or animal products, and despite taking mega doses of vitamins. I was clearly reading the signs that my body was giving me correctly. What does that tell you? I did not do blood work in the past because I was following how I felt. I increased what made me feel fine, and removed what didn’t until I arrived at what made me feel at best. It was as simple as that.

The Four Primary Seeds During my experiments, I always found myself reverting to four primary seeds in my food preparations, for the reason of them being non starchy, available, as well as practical to utilize in foods. These four seeds are: -

Flax seeds Chia seeds Pumpkin seeds And black seeds

There is a ton of other Zero GI seeds, and I do utilize them, but some cannot be used in large portions, while others can be expensive to get, which is why I always reverted to those seeds in my preparations. Flax seeds are utilized in the chief meal, they are used to make bread, crackers, can be added to soups and so on. Chia seeds are also utilized in the chief meal, and they can be easily utilized even in desserts because they are almost tasteless. They can be digested easily ungrounded, so you can choose to ground them or not. Pumpkin seeds can be added to vegetable dishes, they can be added to soups, can be roasted with almond sauce for many recipes, and so on. They can also be eaten roasted and lightly salted as a treat instead of crackers and chips. Black seeds are a great addition to recipes, they taste great added to breads, meals, and soups. They also have an outstanding nutritional value. However, you cannot eat a large portion of black seeds as they’re quite potent, but they are always great to add to different recipes.

Like I said, there is a ton of other seeds to utilize, as well as sprouts, however, those four seeds seem to be my constant staple. I seem to be fine even if I did not get anything else.

Spirulina and Chlorella, The Power of Algae Things that I wouldn’t want to miss out on having all the time are the superfoods Spirulina and Chlorella. The hype about the utilization of algae for superfoods does not come from void. Think about it this way: The first thing that came to live on the surface of this earth was algae, it required no more than water and the sun to spring it into life. This seed of creation must contain in it all that is required for whatever came after it, and it did so indeed. With more than 60% protein by weight, and the availability of all the minerals that are required to support life, algae was a primary staple for the creatures that followed. Spirulina is considered a complete super food, it’s so dense in nutrition that a tablespoon added to your smoothie can guarantee to supply the body with almost all the micro nutrients it needs. Chlorella is no less significant, and it’s even favored by many researchers over spirulina, but they are both amazing nonetheless. I like to think of it this way: Spirulina will supply more ‘food’ to the body, it will significantly improve your hemoglobin and iron levels, and act as a nutritional source for the whole body. Some people have to even be careful when they take Spirulina, as it can potentially raise their hemoglobin a little ‘too much’ sometimes, but it’s not usually the case. Chlorella on the other hand is simply the world’s densest source of chlorophyll, and will help your body detox like no other. Still, it’s also a staggering nutritional source in itself.

Spirulina is a superfood that is utilized for astronauts, and there’s a reason to that. A small quantity supplies great nutrition, and what better than that to carry to space. There are concerns by some people that the wrongful cultivation of Spirulina and Chlorella might pollute them with various heavy metals, and it is indeed a concern. However, it should not ward people off using them. To me, considering that I have great alternatives that are capable of detoxing those heavy metals, Chlorine Dioxide (used properly) being one of them, I do not worry about the issue, because I can easily take a single dose a week and rest assured that if there happened to be any toxicity of the sort, I’m safe. Iodine also helps with that, and so does vitamin C and Methylene Blue. There are also so many other ways that can help you chelate heavy metals, bentonite and cilantro juice for example come to mind. I’m mentioning those two superfoods because they are extremely practical to include into our daily lives. I do not very often have the luxury to juice greens, which is why it’s so practical for me to get my blender in the morning, prepare my Vitamin C mix, add Spirulina and Chlorella, probably a little methylene blue too, add my Potassium and Magnesium, blend and drink. I wouldn’t mind juicing if I had the time, but I usually don’t, and this makes things much easier for me. I can certainly add other things if they are available. Maybe some Moringa powder, a little therapeutic mushroom powder source (e.g. Reishi), a little cayenne, maybe some MSM too. Whatever I find present at the time and can be synergistically included in the mix in a way that doesn’t make the taste too weird. Spirulina and Chlorella are probably two great things that you should consider keeping at home at all time, as adding them to your juices will guarantee that you’re getting all the nutrition you need, when you combine that with the chief meal of flax and chia that I mentioned earlier.

Cheat Meals? It’s important to enjoy your life, and I’m sure there are lots of great foods that you wish you’d be able to enjoy on a daily basis. I have three advices for you: - First, get rid of your psychological cravings. Get yourself to a point where you would eat for nutrition. There are many traumas involved in this, cravings and senses of deprivation you had since your childhood for example. - You should also manage the symptoms of withdrawal wisely, as eating things that cause withdrawals like sugar, starches, dairies, and coffee will give you the illusion of craving food, while you’re simply going through the symptoms of withdrawal. - Prepare alternatives to the things you like, simply using the right ingredients. Prepare them in a way so that you really have a perfect alternative for what you usually like to eat or drink. I’ll give you a lot of alternatives in the latter recipes part of this book.

Foods That Will Bring You Back into the Withdrawal Cycle There’s a reason why I eat a Zero GI diet. Eating anything that raises blood sugar puts me back in a cycle of withdrawal, and I have to weigh in the benefits/consequences of doing that. Is the joy of eating this sugary treat worth the ten days of pain that come after? My answer is simply ‘no’, it’s not worth it. That question might have been challenging for me if I did not get rid of my psychological cravings by resolving my traumas. Considering I did my job there, things got much easier for me and I can be in control with much lesser impact whenever I experience withdrawals. However, sugars and starches are not the only things that can throw your body out of balance and put it in a withdrawal cycle. I’ve noticed that dairy products do that too, it’s certainly not as strong, but there are withdrawals/cravings associated with consuming dairies and it’s probably due to the presence of opioid like substances in them. Coffee and tea (caffeine) are also two of those things that make your body dependent and puts it through a rollercoaster of deprivation and low energy once the stimulating effect is gone. Salt does that too, and you can clearly observe this with the strong cravings of salty foods at night if you do not eat anything salty during the day. When you stop salt, and take potassium in place, you’ll feel entirely different in few days and you won’t be craving those treats. I’m not mentioning of course other things that cause stronger addictions, e.g. smoking, and alcohol. Clearly, these things are not even presented as healthy options in anyone’s diet or lifestyle.

A Review of Some of the Benefits You’re Getting

Here are few examples of the benefits you’re getting if you’re eating according to the Zero GI principles:

A Lots of Omega 3 and plant-based protein from flax and chia: Not only will the good fats in flax and chia seeds will give you an outstanding source for your energy, but omega 3 fatty acids will also: -

Lower blood pressure Reduce triglycerides Slow the development of plaque in the arteries Reduce the chance of abnormal heart rhythm Reduce the likelihood of heart attack and stroke Lessen the chance of sudden cardiac death in people with heart disease Help you get to your perfect weight Strengthen your memory and improve your brain function Reduce the risk of cancer, and help cure cancer Stabilize your hormones Fight depression and anxiety Improve eye health Promote brain health during pregnancy and early life Reduce symptoms of ADHD in children Act as a natural anti-inflammatory Reduce symptoms of metabolic syndrome Fight autoimmune diseases Improve mental disorders

-

Fight age-related mental decline and alzheimer’s disease Reduce asthma in children Reduce fat in your liver Improve bone and joint health Alleviate menstrual pain Improve sleep Improve your skin

I would like to add a special mention to a well-known cancer treatment that has been around since the 1950s, The Budwig Diet. A German biochemist by the name of Dr. Johanna Budwig utilized flaxseed oil along with a source of protein to fight cancer by improving cellular functioning. I’m not making any claims in regards to this treatment, but it’s noteworthy that there’s an old movement that focused on flaxseed oil as a treatment for this disease, very interesting indeed.

B Complete nutrition from Spirulina and Chlorella When you introduce Spirulina and Chlorella into your daily smoothies, you can rest assured that you’re receiving nearly a complete nutrition. This includes: -

A complete protein source Vitamin B12 Iron Vitamin C Antioxidants Magnesium Zinc Copper Potassium Calcium

-

Folic acid B vitamins Omega-3s Manganese Powerful antioxidant and anti-inflammatory properties Possibly lowering LDL and triglyceride levels Protects LDL cholesterol from oxidation May have anti-cancer properties May reduce blood pressure Effective against anemia Improve muscle strength and endurance Aid blood sugar control Chlorella binds to heavy metals, aiding with detox Enhance your immune system Contain small amounts of almost every other nutrient that you need Promotes eye health with carotenoids Supports liver health: Chlorella supplements have been shown to improve markers of liver health - Improved digestion: Many sources claim chlorella eases digestion and reduces bloating. However, no studies have assessed these proposed benefits - Relieves PMS - And much more even

C Supercharged and Disease Preventing Nutrition from Vegetables and Seeds Example #1: Broccoli According to Johns Hopkins University researchers, broccoli sprouts offer the

same level of cancer prevention as bigger quantities of the mature crop. In order to, say, cut your risk of colon cancer by around 50%, you would need to consume about two pounds of regular broccoli every week. While it's feasible, just 5 grams of sprouts have glucoraphanin quantities comparable to those in 150 grams of mature broccoli. The active substance is a sulforaphane precursor, which has been shown in animal experiments to increase cell enzymes that defend against molecular damage from chemicals that cause cancer. Similar to other cruciferous vegetables, broccoli expedites the body's elimination of estrogen, assisting in the prevention of breast cancer. Additionally, it contains antiviral and anti-ulcer properties. Furthermore, broccoli is a fantastic source of chromium, which aids in the control of insulin and blood sugar. Example #2: Cabbage In ancient Rome, cabbage was regarded as a cancer treatment. As a result of its multiple anti-cancer and antioxidant chemicals, we are now aware of its ability to treat cancer. Cabbage increases the metabolism of estrogen, which is thought to help prevent breast cancer and slow the growth of polyps, also signs of a developing colon cancer. Consuming cabbage more than once a week may reduce men's risk of colon cancer by as much as 66%. Subjects who consumed as little as two tablespoons of cooked cabbage daily were protected from stomach cancer. Cabbage juice has demonstrated to aid in the healing of ulcers in humans and contains potent anti-ulcer chemicals. Even better, it possesses antiviral and antibacterial qualities. White cabbage has half as much fiber as red cabbage. It is renowned for regulating blood cholesterol. Example #3: Cauliflower Cauliflower is a member of the cruciferous family and shares numerous anticancer and hormone-balancing chemicals with its relatives broccoli and cabbage.

According to research, women can safely create estrogen-byproducts and break down estrogen, which lowers the risk of breast cancer by 40% by eating cruciferous vegetables including cauliflower. Additionally, it helps in preventing colon cancer. Example #4: Kale Numerous anti-cancer compounds can be found in abundance in kale too. It belongs to the cruciferous family and has anti-cancer indoles that control estrogen and prevent colon cancer. It has the highest levels of lutein of any vegetable studied and more beta carotene than spinach. Vitamin C, an antioxidant, is abundant in kale. Example #5: Celery Long recognized as one of the greatest foods to maintain normal blood pressure, celery. Like other powerful medications, it dilates blood arteries, but without the negative side effects. Ironically, though, some scientists contend that it may even be superior to sex enhancers. Celery came out on top in a thorough investigation of foods that are said to have aphrodisiac properties. This choice may seem improbable, yet it contains the optimal concentrations of vitamin E, magnesium, niacin, potassium, and zinc. Celery also provides other advantages. Acetylenics, one of its ingredients, has been demonstrated to inhibit the proliferation of cancer cells too. Celery has a little saline flavor since it is a great source of organic sodium, as well as organic potassium. In addition, celery is a fantastic source of vitamin C, which supports the immune system. The inherent diuretic properties of celery make it beneficial for treating circulatory conditions like high blood pressure and lymphatic congestion. Celery has been consistently used for a long time by Chinese doctors to lower blood pressure. Scientists have now figured out exactly why it functions so well. Unique oils found in celery relax the muscles that control blood pressure, increasing flow

and reducing pressure. All it takes is 4 stalks per day, or some celery juice. Example #6: Avocados Avocados are exceptionally loaded in nutrients. Vitamin A is very abundant in it. It also has a lot of potassium, calcium, iron, folic acid, and B vitamins, including niacin. It also has 9 important amino acids. It has been demonstrated that avocado increases blood flow, lowers cholesterol, and widens blood vessels. Although avocados are high in fat, its main fat, monounsaturated oleic acid, which is also abundant in olive oil, works as an antioxidant to prevent LDL cholesterol from forming. Researchers from Mexico's Instituto Mexicano del Seguro Social examined the health advantages of daily avocado eating in a 1996 study. The 45 participants had an average reduction in total blood cholesterol of 17% after eating avocados every day for just one week. Their LDL (low-density lipoprotein) and triglyceride levels considerably decreased while their HDL (high-density lipoprotein) levels increased, resulting in a favorable shift in their cholesterol ratio. Compared to other fruits, avocado has been discovered to contain three times as much glutathione. In test tube investigations, the potent antioxidant glutathione was found to inhibit the growth of the AIDS virus and thirty other cancers. Increased consumption of glutathione (from food) has been linked in studies to a lower incidence of pharyngeal and oral cancer. Example #7: Nuts Nuts have many heart and cancer-preventive-related qualities. Particularly almonds balance cholesterol levels. High levels of the anti-oxidant oleic acid and mono-unsaturated fat found in almonds are known to shield arteries from harm. Six studies in total shown almonds' impressive capacity to lower total and LDL cholesterol and cut the risk of heart disease by 10%. It only takes one tiny handful of almonds daily to achieve this.

Vitamin E, an antioxidant found in nuts, has been demonstrated to protect against arterial damage and chest discomfort. Selenium, an antioxidant also connected to lower chances of cancer and heart disease, is incredibly abundant in Brazil nuts.

Example #8: Coconut Oil Coconut oil, which has a delicious flavor, not only satisfies your taste buds but also helps to cleanse your colon by gently softening and leasing accumulated feces and assisting in their painless removal. Its powerfully alkalizing effects on the body are advantageous for treating all disease processes. The beneficial HDL cholesterol found in the tropical oil has been demonstrated to increase levels, reducing the risk of heart attack. Lauric acid, a known antiviral and antibacterial agent, is abundant in virgin coconut oil too. Coconut's anti-parasitic characteristics aid in the eradication of harmful organisms by depriving them of their protective coating, which is helpful for people who are worried about infestation with intestinal parasites and Candida Albicans. For decades, women in the Pacific islands have used coconut oil as a natural antiyeast remedy to avoid yeast infections. Scientific experiments revealed that all main strains of Candida albicans were completely wiped off by the capric and lauric acids, which are both present in coconut oil in extremely considerable proportions. Example #9: Roots Just try to imagine the added benefits you’re getting by eating fresh salads loaded with organic vegetables and roots. For example, just adding radishes to your salads will: - Save your RBCs: Radish is known to control damage to our red blood cells, and in the process also increases oxygen supply to the blood.

- Give you lots of fiber: If you eat it as part of your daily salad intake, radish also provides your system with ample fibers, therefore improving your digestion. - Also regulate bile production, safeguards your liver and the gall bladder, and is great for taking care of water retention. - Guard the heart: Radishes are a good source for anthocyanins that keep our hearts functioning properly, reducing the risk of cardiovascular diseases. - Give you lots of vitamin C, folic acid, and flavonoids. - Controls Blood Pressure: Radish also provides your body with potassium, which can help lower your blood pressure, and keep your blood flow in control, especially if you are known to suffer from hypertension. - Improve your immunity: It also controls the development of harmful free radicals, inflammation and early aging. - Fortify blood vessels: Radish plays an important role in the generation of collagen, which in turn boosts our blood vessels and decreases our chances of getting atherosclerosis. - Help your metabolism: This root vegetable is not only good for your digestive system, but it also helps to fix acidity, obesity, gastric problems, and nausea, among other things. - Give you a load of nutrients: Red radishes are packed with Vitamins E, A, C, B6, and K. Plus it's high on antioxidants, fiber, zinc, potassium, phosphorous, magnesium, copper, calcium, iron and manganese. And each of these is known to keep our body in good working condition. - Improve your skin: If you drink radish juice every day, you're giving your skin special boosters to stay healthy, and that's mostly because of the Vitamin C, zinc, and phosphorus. Radishes also keeps dryness, acne,

pimples, and rashes at bay, and you can use radish paste to cleanse your face. If you apply it on your hair, it helps to remove dandruff, prevent hair loss, and strengthens the root too. Example #10: Fermented Foods If you add fermented foods into your diet, not only you’ll be receiving a lot of the original benefits of those foods, but you’ll also be receiving lots of added benefits due to the partial digestion of those foods due to the fermentation process. Eating fermented foods is also a great way to cultivate your intestinal flora.

Example #11: Essential Oils & Spices Your spices and seeds are providing you with much more than you would have anticipated, for instance: When it comes to decreasing blood sugar and triglycerides as well as cholesterol, taking one-quarter to one-half teaspoon of cinnamon is studied to be equally as effective as taking statin medications. According to study by the U.S. Department of Agriculture, cinnamon aids type 2 diabetics in maintaining healthy blood sugar levels. The generation of enzymes that digest glucose is stimulated by ground cinnamon, which also increases insulin's efficiency. In one study, cinnamon increased insulin's ability to reduce blood sugar levels by 20 times. You should consume approximately 12 teaspoon of ground cinnamon daily to help type 2 diabetes. Additionally helpful to diabetics are ground fenugreek, turmeric, and ginger. Cinnamon has also been shown to lower triglycerides and cholesterol levels, and to prevent and improve heart disease. You become smarter too after consuming cinnamon. Participants in a study measuring cognitive ability received cinnamon orally and nasally. The study's result was that cinnamon is useful for improving cognitive abilities. According to reports, cinnamon is a powerful aphrodisiac for men too.

Turmeric has anti-inflammatory qualities that rival those of steroidal and nonsteroidal medications in terms of potency. The antiviral, antibacterial, antifungal, antiparasitic, antimutagenic, anticancer, and detoxifying capabilities of curcuminoids set them apart even further. The effectiveness of ginger in treating motion sickness has been compared to that’s of over-the-counter medications in a seasickness trial and clinical investigation. In comparison to drowsy over-the-counter medications, it is undoubtedly a safer option. Researchers were able to demonstrate that 1g of ginger powder was both significantly safer and as effective at preventing postoperative nausea and vomiting as the tranquilizer frequently used by hospitals in another clinical trial carried out by the Department of Anesthesiology at St. Bartholomew's Hospital in London. Ginger is also useful for reducing pregnancy-related vomiting and nausea. According to studies, ginger has anti-inflammatory and antithrombotic properties in people. In test tubes, it has demonstrated antibacterial characteristics, and in animals, it functions as an anti-ulcer agent. Additionally, it possesses potent antidiarrheal, anti-depressant, and antioxidant properties. Ginger has strong anticancer properties too. Come to cayenne pepper; it served as one of the basic principles of the Thomsonian Medical movement. Cayenne, a red pepper powder, has been demonstrated in studies by Italian doctors to lessen symptoms in more than half of individuals with functional dyspepsia. Each day, the participants consumed 2.5 grams of red pepper powder (divided into capsules taken before each of three meals). In addition to helping the digestive system, cayenne is good for the heart and circulatory system. It serves as a catalyst and boosts the potency of other herbs when used in combination with them. One of the reasons cayenne is excellent for the heart is that it is extremely high in organic calcium and potassium as well as vitamins A and C. It also contains the entire B complex. Heart attacks have been

known to be stopped with cayenne within 30 seconds (a teaspoon of Cayenne extract in a glass of hot water every 15 minutes until the crisis has passed). Cloves are another example. The warming, antibacterial, and antiseptic qualities of cloves. This plant eases discomfort, lowers motion sickness, and either stops or lessens vomiting. Infection is avoided and dangerous germs are fought and neutralized. It is frequently applied topically to relieve tooth and gum discomfort. After meals, chewing on a clove helps freshen the breath. Cloves are quite effective at preventing a variety of diseases. As an illustration, it prevents blood platelet clumping, which is linked to cardiovascular disease. This herb helps with digestion and relieves gas pain by containing volatile, essential oils that also help with peristalsis. Its astringent action aids in controlling hemorrhages. Cloves also promote the release of mucus from the respiratory tract. Additionally, it promotes blood flow to the skin, which results in localized reddening. For people who experience internal coldness readily, this herb boosts body heat, chases away the chill, and improves circulation and metabolism. Cloves have a mildly strengthening effect on the body, supporting digestive functions as well as restoring, nourishing, and supporting the overall body. Cloves also eliminate or keeps intestinal worms away. These are but a few examples. There are several advantages to every single seed and spice, and analyzing them will be the subject of a future volume.

A Review of the Risks You’re Avoiding Problem #1: Meat & Fish According to a significant study done in California, Mormons, who are known to consume very little meat, had a 50% lower cancer rate compared to the general population. Similar findings were obtained in the Oxford Vegetarian Trial, an even more extensive controlled study that included 50,000 vegetarian Seventh Day Adventists and 50,000 non-vegetarians of the same sex and age. In comparison to those in the control group, vegetarians had an incredibly lower rate of all cancers, a much longer life expectancy, and significantly lower rates of cardiovascular disease. Studies from the University of Belgium that measured vegetarians' strength, endurance, and ability to recover quickly from physical weariness unmistakably demonstrated that vegetarians had significantly higher rates in all three categories. According to a Yale University study, vegans are roughly twice as resilient as meat eaters. Other research supported these findings, showing that vegetarians could perform for two to three times longer than meat eaters before exhaustion set in, and that they needed just a sixth as long to recover from exhaustion after each test. The notion that eating meat makes you stronger is widespread but false. The extremely tough elephant, gorilla, and horse all maintain their incredible physical strength and endurance by just consuming plants. Nothing in present research suggests that eating meat is healthy for us. The average lifespan of the Eskimos, who only eat meat, is less than 40 years. In East Africa, the Masai tribes primarily consume meat and milk. They also have a relatively brief lifespan. A normal 45year-old male has a more pronounced 70 or 80-year-old appearance. According to Harvard studies, a vegetarian diet also helps people avoid allergies and colds. Abstinence from meat is especially beneficial for children. According to studies, vegetarian children have healthier teeth and are less likely to contract childhood illnesses than non-vegetarian children. Additionally, they are less likely

to develop diabetes, high cholesterol, obesity, or heart disease. A properly balanced vegetarian diet may really be the healthiest diet, according to more recent medical study. The 11,000+ volunteers who took part in the 15-year Oxford Vegetarian Study, which examined how a vegetarian diet affected longevity, heart disease, cancer, and other disorders, provided evidence for this. Both the vegetarian community and the meat business were astounded by the study's findings, which said that "meat eaters are twice as likely to die from heart disease, have a 60% larger chance of dying from cancer, and a 30% higher risk of dying from other causes." Additionally, it has been discovered that vegetarians have considerably lower rates of obesity, which is a significant risk factor for a number of ailments such as adult-onset diabetes, hypertension, and gallbladder disease. In a survey of 50,000 vegetarians, the American National Institute of Health discovered that vegetarians not only outlive meat-eating Americans in terms of overall longevity but also in terms of heart disease and cancer incidence. In civilizations where meat consumption is low and the majority of the population consumes largely traditional foods, heart disease is practically unheard of. 400 people were examined by a team of Harvard medical professionals and researchers in a remote mountain village in Ecuador. They were shocked to discover that, with the exception of two men, no one over 75, including all the centenarians and a 121-year-old man, displayed any symptoms of heart disease. It found out that every single person was a strict vegetarian. In the US, studies of people of similar ages often show a 95 percent incidence of heart disease. All meat eaters, according to research, have worms and a high prevalence of parasites in their intestines. Given that decaying flesh is a popular food source for various microorganisms, this is hardly surprising. According to a 1996 Department of Agriculture (USA) research, almost 80% of ground beef is tainted with pathogenic bacteria. Feces is the main food source for these beetles. Meat-borne pathogens and parasites compromise the immune system and are the cause of numerous illnesses. Parasites and undigested meat chunks travel through the intestinal tract. The

majority of the parasites that thrive on this, sometimes referred to as intestinal flukes, are neither susceptible to the heat used in frying or cooking nor to the stomach acid produced by humans. On the other hand, carnivorous animals promptly kill them as they pass through the stomach. Carnivorous animals produce twenty times more hydrochloric acid in their stomachs than we do. This enormous amount of acid aids these animals in dissecting the proteins in the meat into their constituent parts. A young man in good health could be lucky to digest 25% of a piece of meat. The kidneys, which remove waste from the blood, are also harmed by the excess of toxins that are present in meat, which are primarily nitrogenous wastes. Even occasional meat eaters put three times as much stress on their kidneys as vegetarians do. In general, young people may still be able to handle this kind of stress, but as they age, the chance of kidney injury significantly rises. Non-carnivorous animals, such as humans, have long small intestines because they were designed for the slow digesting of nutrient-dense vegetables. This trait is a severe issue when it comes to meat because it has a tendency to rot and ferment there. Small intestines of carnivorous animals are substantially shorter.

Problem #2: Dairy Products Unfortunately, conventional medical and nutritional research tend to base their beliefs more on the components of food than on the fundamental bodily functions. This has always been the story, despite the fact that it is quite misleading. For instance, we are urged to drink milk because it has a lot of calcium. However, we are not informed that we must first eliminate the phosphorus included in milk in order to digest and metabolize the calcium found in there. Since milk contains more phosphorus than calcium, the bones, teeth, muscles, and other tissues must provide the extra calcium to break down the large amount of phosphorous that was supplied. Because of this, and this alone, milk is a significant calciumdepleting food. Osteoporosis, Crohn's and Irritable Bowel Syndrome, diabetes, heart disease, respiratory conditions, and other illnesses can all be brought on by

an increased loss in calcium. Additionally, dairies are highly mucus generating. Dairy products are also linked to the development of numerous disorders, including asthma. The China Study by Dr. Collin Campbell has cited numerous research to back up his contention that eating dairy products is associated with an increase in cancer risk in both people and animals.

Problem #3: Sugars & Starches It's another tragic tale when it comes to sugars and carbs. You are essentially dealing with what is most likely to be the world's most addictive substance. What do you think sugar does to your arteries, bones, and other vital organs given that your teeth are the strongest part of your body and that it is obvious that sugar makes teeth rot? The answer is clear even without going into specifics. Like nothing else, sugar will dehydrate and demineralize your body, it will also hasten the aging process. Did you also know that the production of HGH stops when insulin is released? This may also be brought on by stress (the release of cortisol). You can put the pieces together by yourself. Consuming sugar also contributes to glycation, which results in stiffness and early aging. Furthermore, sugar will result in the development of dark circles around the eyes. I can tell you for a fact that the dark circles under my eyes literally disappeared in three days the first time I went from using refined sugar to using molasses (and from refined wheat to whole bread). You keep craving food because you have too much insulin in your system, if you

don't have insulin circulating in your body then your body will utilize fat for fuel and you’ll barely even feel hungry. Like me, you’ll eat because you should eat, not because you’re craving food. Mind it that if you stop the consumption of carbohydrates and sugars, your liver will make any amount of glucose your body needs from the fat it’s getting, without the need to produce insulin and deal with the excess of glucose. Fructose is also linked to the development of many diseases, including raising triglycerides. This certainly does not happen when you eat whole fruits (unless maybe if you overdo it), but it will certainly can happen if you drink fruit juices in large quantities because they’re devoid of the fibers, despite being natural. Without even needing to delve into studies or read about this, it was apparent to me that I was experiencing very negative reactions by eating sugar and starch (even from complete whole sources) through the experiments that I underwent during my previous 20 years. I simply felt the impact on my body whenever I ate anything that raised blood sugar and I acted accordingly. You will notice the same thing once you begin to experiment based on the guidelines in this book.

Alternatives to Bread There are two main ways to prepare bread in the Zero GI Diet:

- Using almond flour. - Using flax flour. - And certainly using a mix of the two.

Both provide excellent nutrition and are zero GI. Although almond flour tastes better and, unlike flax, can be used in sweet recipes. Almond flour seems to be ideal since it can be used to make biscuits, cakes, crackers, waffles, pancakes, and bread. Flax is undoubtedly more nutritious and should be experimented with to produce more and more appealing recipes. Other types of flours have all proven to be challenging, in fact I can’t actually think of a good Zero GI alternative right now other than the possibility of using cauliflower as a patty for pizza, it’s not as easy to make however, and requires more time in preparation, so I leave it for special meals. All other grains as well as most beans contain starch. Coconut flour, tapioca and similar ingredients that are usually utilized in healthier alternatives however also contain starch and would raise blood sugar. Powdered beans (lentils, chickpeas etc.) all raise blood sugar, with the exceptions of peanuts and soy, which can certainly be used, but need to come from organic sources. Peanuts are great, but they have to be properly soaked in hydrogen peroxide earlier to remove any present aflatoxins, and soy (though great) has to very critically investigated to make sure it’s non-GMO.

Best Sweetener to Use During the journey that I’ve undertook, you’ve witnessed how I went in a specific sequence that ended up with me only utilizing stevia as a sweetener. The sequence of testing natural sweeteners went as follows: - I began by utilizing molasses and honey instead of sugar. - Fructose was then employed as an alternative that caused a lesser impact on blood sugar levels. - Afterwards came a trial of sugar alcohols, Maltitol, Xylitol, and Erythritol, which I used for a while. - I ended up using Erythritol in tandem with stevia for few years. - Then I ended up using only stevia as a final sweetener of choice. You can get by with Erythritol for a while, just like I did, but even Erythritol is not a true zero GI sweetener, and after few years I was able to sense its impact. Only stevia is truly a zero GI sweetener, and if you get a clean product (green or white) that has no undesirable additions, it’s a perfect alternative. Artificial sweeteners like Aspartame and Sucralose should never be used. They are neurotoxic, and are responsible for many neurological problems as well autoimmune disorders. Honey and molasses clearly would raise blood sugar. Coconut sugar would do so too. Some might ask about Monk fruit, I tried to find a pure product but I always found it mixed with Erythritol. I think I might have tried pure monk fruit in the past once, and don’t recall that it raised blood sugar, but I’m not sure as this was way back in the past.

Zero GI Fruits This one is truly challenging for most people, as the only fruits that do not raise blood sugar and that I’ve been using over the past years are: - Avocados - Lemons - And green plums before they turn sweet

Anything else would raise blood sugar. Now, I can’t tell people not to eat fruits, nor that fruits are bad. Fruits as part of our diet and are clearly a great gift of nature. They should be minimized compared to vegetables however, that’s the point to stick to. If you want to get technical, cucumbers, tomatoes, and many other produces that we consider vegetables are actually fruits. So you are eating lots of fruits after all in the zero GI diet, just not the sweet varieties. What I’m simply saying is that everything other than the fruits mentioned above would raise blood sugar, and if you’re on a zero GI diet, they will clearly cause withdrawals afterwards and will prevent the production of energy from fats.

Zero GI Nuts and Seeds Similarly, I’ve tested all nuts and seeds to see which are suitable to use, and I found out that: -

Roasted almonds were always fine Raw almonds would ironically raise blood sugar a little Pumpkin seeds are fine, raw and roasted Watermelon and zucchini seeds are fine Brazil nuts are fine Peanuts are fine (considering they’re soaked in Hydrogen Peroxide before roasting them to be rid of aflatoxins) Soy is also ok, roasted and salted (if non-GMO) Walnuts would raise blood sugar a little Sunflower seeds would raise blood sugar a little. Pine nuts would moderately raise blood sugar Cashews would raise blood sugar a lot Macadamia nuts would raise blood sugar a little Pistachios would raise blood sugar a lot

As you can see, my options for perfect Zero GI nuts and seeds are basically: -

Roasted almonds Pumpkin seeds Watermelon and zucchini seeds Peanuts Roasted soy And brazil nuts

If you get creative, you can do a lot with those. And remember that you can also prepare salty crackers with flax flour and almond flour, and that you can also get creative with cauliflower and vegetable chips too. You’re not short of options.

Surprising Facts About the Things that Raise Blood Sugar It’s clear to everyone that sugar and starchy foods would raise blood sugar. It’s also a given that fruits, honey, even carrots and beetroots do so too. However, there are things that can get very confusing, and even diabetic people are not aware of them as they try to manage their diet. For example, eating onions raises blood sugar a lot, and so do most beans (lentils, chickpeas, fava beans, peas and so on), with the exception for soy beans and peanuts. Some things are more sneaky however. Coconut for example raises blood sugar. Its flour does so too, a lot, contrary to what’s thought of in the keto circles. However, coconut milk, and coconut oil are ok. Some things are even more sneaky, like almonds, which will raise blood sugar a little if eaten raw, but wouldn’t at all if it was roasted. Another surprising fact is the discovery that olive oil raised my blood sugar, a lot! I found this the hard way. Zucchini for example would raise blood sugar a little, while eggplants and cucumbers do not. All beans except for peanuts and soy raise blood sugar. Sesame seeds raise blood sugar, while black seeds do not. Hemp seeds do not, and I’d always actually add them to my meals if they were available.

These are few examples to give you the gist, I’ll have a full table of ingredients for you later in this book.

Utilizing Soups Using soups is crucial since they are simple to digest and may be used by everyone, especially those who are ill. They are perfect for people who have weak digestive systems or who are unable to eat solid foods or have ulcerating digestive tract. However, the preparation of soups requires boiling the vegetables and seeds, and then moving them to the blender to blend the mix. For me, this takes a lot of time and I will be left with a mess of things to clean afterwards. It’s not a problem for most people, but to me it’s not a luxury that I have the time to deal with during my daily routine. This was all remedied when I discovered that soup makers exist! This great device only requires you to throw the ingredients in, turn it on, and it will do all the rest. In 20 minutes or so, your soup will be ready and you only have one thing to wash, very convenient. You might not have the same problem I do, however, considering that soups are a great addition to your daily meals, you can try getting one of those devices for yourself and it will make your life easier. I like things practical in a way that can be easily embedded into the daily routine. I usually throw in some broccoli, mushrooms, some pumpkin seeds and black seeds, and maybe a little ground flax, then spice to taste. The recipes are endless, but the concept is this simple. You’ll find various great recipes for soups at the end of this book to get you started!

Utilizing Sprouts & Green Juices I’ve spoken about the importance of preparing a couple of green juices every day, but another thing that is left to mention concerns the utilization of sprouts. Sprouts are super foods, and according to some nutritional schools will give you 50+ times the nutritional value that you get from eating the fully grown produce. If you prepare sprouts and consume them with your salads and juices, you’ll certainly be super charging your food nutritionally as well as therapeutically. You can prepare sprouts from all the seeds that you have and experiment with them. But some favorites of mine are: -

Broccoli sprouts Mustard sprouts Fenugreek sprouts Sunflower sprouts Rocca sprouts Cress sprouts And radish sprouts (in small quantities as they’re very potent strong)

You can experiment with endless variations, and everything you do with sprouts will generally be very beneficial. As for green juices, like I mentioned earlier, I would juice some greens if I had them around, but even if I didn’t have the luxury and time then I’d just add Spirulina and Chlorella to my blend of Vitamins. However, when I come to juicing, these are few of my favorites: - Wheatgrass - Coriander

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Parsley Celery Chicory Cheeseweed Plantain Sheep sorrel And virtually all other greens (except for spinach as it contains oxalates)

Alternatives to Personal Hygiene and Household Items You overlook having good alternatives to toxic household cookware and items. You must eliminate things that have toxic additions and heavy metals. Few examples to mention are:

- Utilize glass and clay for cooking, and if you must utilize metal cookware then only opt for food-grade stainless steel. Never use aluminum or Teflon based cookware. - For deodorants, dabbing a little Sodium bicarbonates paste under your armpits will work even better than commercial deodorants, and certainly better than very expensive ‘organic’ ones. - For generic cleaning, you can use natural soups and borax. And instead of Chlorine products (Sodium Hypochlorite), you can use a very diluted solution of Calcium Hypochlorite (e.g. at 2%) which is much safer. - For soap, you can very easily utilize soaps made with natural oils. Avoid things with added Sodium Laurel Sulphates. - For a hair gel, you can prepare a mix of bees wax and bentonite/kaolin in the right proportions. Or experiment with flax extracts which work too. - And as for a tooth paste, you can easily utilize a mix of Sodium Bicarbonates and salt. You can also utilize oil pulling. Don’t use anything that contains Fluoride or Sodium Laurel Sulphates.

Fermenting Foods Ann Wigmore (the founder of Hippocrates Institute) used to say: “Even if the food wasn’t organic, fermenting the food makes it organic, because it brings it back to life.” You can ferment almost anything! Making things that resemble cheese and yoghurt, and even meat at times by using the right ingredients and fermentation cultures. It’s always a great idea to include some fermented foods in your diet, it will cultivate a healthy flora and give you lots of added benefits. This is a broad topic as there are so many options to choose from and many cultures to ferment foods with that are not familiar to the mainstream, but here’s a list of options for you to research and consider: -

Common pickled vegetables Pickling seeds and sprouts Pickling mushrooms Pickling garlic Sauerkraut Seed sauerkrauts Miso Tempeh Natto Yoghurt made with plant based milks and occasional goat milk Kefir (made with coconut milk) Cultured soy milk Fermented breads Vinegar (living/un-distilled)

Natural Antibiotics & Advanced Therapeutics If you’re look for natural alternatives to antibiotics and anti-fungal medications, you experiment with the following remedies:

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Garlic Cloves Neem Propolis Ginger Goldenseal Myrrh Frankincense Echinacea Bentonite (antifungal) Chickweed (antifungal)

However, there are many advanced therapeutic compounds that can be used as alternatives to medications, and this will be detailed in a future volume. I will mention here few substances that I use and have been using as alternative to conventional medical drugs for the past 15 years. This is not presented as a medical advice however, do your own research, and utilize under professional supervision.

1- Chlorine Dioxide (CDS) You can research the literature of Jim Humble (the original discoverer of the therapeutic uses of Chlorine Dioxide), as well as the literature of Andreas Kalcker (a major student and researcher of Jim Humble’s).

2- Calcium Hypochlorite (MMS2) If you don’t know about it, then this will probably come as a big surprise to you, because Calcium Hypochlorite (a swimming pool Chlorine) can also used as an alternative to antibiotics and anti-fungal drugs. You can also research the literature of Jim Humble for further details.

3- Turpentine A great remedy (along with Kerosene), that has been used in folk medicine for centuries. It is very effective against fungi and parasites, as well as a great solution for many problems relating to the nervous system.

4- Mega Doses of Vitamin C It’s very common to use Vitamin C in mega doses as an alternative to antibiotics. Doses can begin with 10 grams and can go up to 120 grams a day in frequent separate doses (while watching bowel tolerance). Vitamin C is great for injuries and after surgeries too and will help accelerate healing in folds. You can research the literature that is presented by Linus Pauling, and Andrew Saul for more details.

5- Methylene Blue Methylene Blue never fails to amaze me, simply because it can be used for so many ailments. It’s been utilized as a medicine against malaria, and for blood poisoning against cyanide and carbon monoxide. Methylene blue is one of the best substances to cross the blood-brain barrier and can relieve symptoms of depression, Alzheimer, Parkinson, brain inflammation and so many other ailments that relate to the brain. Methylene blue has also been

tremendously studied against cancer and against infectious diseases, and the list goes on and on. It’s a known medical drug, and you can check out its use with the supervision of your doctor too.

6- Colloidal Silver Colloidal silver is also a great alternative to antibiotics and is frequently used by many health enthusiasts, however, I haven’t experimented much with it due to having CDS as a more effective alternative. Colloidal silver can affect your microbiome, therefore, if you choose to use it you might need to take extra probiotics.

How to Prepare a Coffee Enema Coffee enemas can truly be one of the best ways to help detox the liver and get rid of the Herxheimer reaction effectively. I’ve told some stories of mine and of people I know who skipped doing it while losing weight and ended up with autoimmune reactions. Do not skip it if you’re heavily detoxing, and especially if you’re losing a lot of weight quickly. Coffee enemas speed up the liver's removal of toxins from the body's tissues and blood, encourage healing, and reduce discomfort during the process. Supplies you need: - Plastic enema bucket with a plastic hose (hot-water bottle/douche equipment can be used) - Coffee (1 cup concentrate + 3 cups warm water). You should use organic coffee as much as you can, lightly roasted (yellow in color) - Pad to place under you while taking enemas - Vaseline or food grade oil - Natural soap for cleaning - Peroxide for sterilizing

Procedure: - Pour warm coffee in your bucket/bag. Hang bucket/bag above your body. - Lie on the right side or on your belly. Insert tube into the rectum. Use the plastic ring (or pinch the tube with your fingers) to control the speed of

flow. Take it slowly, especially at first. - Once the coffee is in the colon, hold for 10-15 minutes. Leaving the tube in place in the rectum while holding the enema can alleviate “leaking” and gas problems by allowing the coffee to go back up the tube and return to the rectum once the pressure is relieved. - Let coffee out into toilet. - Keep your bucket/or bag clean at all times. Wash with natural soap and rinse with diluted peroxide daily. If peroxide is not available you can try rinsing with boiling water but you should try to sanitize with peroxide if you can.

Note: If you experienced intestinal cramps and couldn’t hold the enema water (or insert it in full), then you probably simply need to do a couple of repetitive enemas as the first will work more on cleaning intestinal rudiments before the second can properly access the ducts of the liver. Note: The temperature of the enema solution should be only slightly higher than body temperature, i.e. 39 Celsius.

Ironically, I Get Depressed Now Every time I Drink Coffee Here’s an interesting story. I gave you a detailed description of my morning routine earlier, and thanks to those great resolutions that shaped up during the years, I’m able to start the day off with the right amount of energy and clarity of mind. I would like to tell you about an amusing incident that occurred a few months ago: As I was going through with my day, feeling great. I had few things to finish on my computer and reached out for a good coffee place to sit and finalize those matters. Coffee is something I do only occasionally for fun, as I usually go for a noncaffeinated drinks. But that day I felt like it, so I ordered a cup. Ironically, with the first sip I took, my body dropped from a wonderful place to one that was far lower; it was as though I had decreased the frequency of my entire body. I then came to the realization that the euphoria you experience from stimulants like coffee only works as long as your body is at a low point; if you were at a higher vibration, these stimulants will actually bring you down, not lift you up. This was another great realization, and you won’t fully understand what I mean unless you test the level of energy that can be summoned naturally with the right foods and the right use of vitamins and minerals the way I laid out in this book. We should feel energized and spontaneous, exactly like children, rather than worn out and melancholic. What is happening to us is not natural; it is the result of poor nutrition and consuming large amounts of sugar and carbohydrates, as

well as the presence of various toxins in the body and the lack of essential elements that our bodies desperately need.

Further Rules & Important Pointers - Stay Away from GMO and Neutralize the Pesticides in Food: We live in a highly complicated era, and even the healthy foods we consume are subject to a wide range of pesticides, poisons, and—worst of all—genetic alterations. The genetic engineering of food generates significant collateral DNA damage, which can and does result in a wide range of potential diseases, allergies, carcinogens, and nutritional issues. The majority of GMOs are made to be sprayed with the herbicide Roundup, which has a number of negative effects on both human health and the environment. And now, a lot of people consume this with each bite. There’s good evidence that soaking foods with Hydrogen Peroxide, or a diluted Chlorine Dioxide solution will help get rid of any residue of these toxic pesticides. Steer away from GMO as much as you can, and make it a practice to soak your fruits, seeds, and vegetables in a peroxide or Chlorine Dioxide to get rid of any potential pesticide residues.

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The Importance of Hydration: You must consume enough water; beverages and juices are insufficient because they often include contain other substances that can dehydrate you and prevent a healthy detox. Caffeine-containing beverages, for instance, cause stress reactions that initially have a high diuretic effect, increasing urination. Chronic dehydration, which is a contributing component in every toxicity crisis, is brought on by routine ingestion of such beverages.

All biological processes, whether they involve the skin, stomach, liver, kidney, heart, or brain, are unquestionably undermined by this. Dehydration of cells causes improper removal of metabolic waste products. Therefore, you certainly need to take care of your water intake during the day, make sure you drink no less than 2 liters of water every single day. Distilled water, which is the closest to natural rainwater, is excellent for hydrating the body.

- Food Allergies: If you have multiple food allergies, you should definitely think about cleaning your liver and taking large amounts of vitamin C frequently. Doing so will usually significantly alter how you react to whatever you eat. It's also important to keep in mind that many allergies today are caused by a compromised digestive system; leaky gut syndrome is one of the main causes since it permits food molecules to flow through your digestive tract directly into your blood and trigger an intense allergic reaction.

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Physical Activity: There’s no doubt that physical activities have to take part of your life. Ideally, physical activities should include three things: A. Stretches (as in Yoga) B. Aerobic training (e.g. aerobic classes, playing soccer, martial arts etc.) C. Resistance training (as in lifting weights and calisthenics) You should divide your days/week between these three activities. I believe stretches (or yoga routines) should be done almost every day. Aerobic training and resistance training can be done on alternating days, and you

can take one day a week to rest. - Stress & Entering the Alpha State: The first organ to be impacted by stress is the thymus gland, which controls how T-cells (white blood cells or immune cells) are activated. This is one of the main reasons how your immunity is heavily affected by stress. There’s no doubt that you need to eliminate stress from your life, and having a good 20 minutes meditation that assists you in entering the alpha state is a perfect way to do this. You should also take into consideration the resolution of your past traumas, as traumas exhibit chronic stress on your muscles and will lead to the gradual formation of physical problems as a consequence.

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Intermittent Fasting: Try not to eat before 11am. You can take your juices before that however, and similarly do not eat late at night. It’s a great way to begin your day with a warm cup of filtered water.

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Dental Work: If possible, try to do any dental work first. Your mouth should be metal free as much as possible. A toxic mouth can put a heavy load on the liver, burdening it immediately even after cleansing. Eliminate that problem first for best results. If you can remove all teeth with root canals, it’s better to do so.

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Radiation Exposure: Limit your radiation exposure. For example, use headsets instead of putting the phone near your ear. Use an external keyboard and mouse for your laptop. Try to keep your WiFi router as far as possible from you, or switch to wired connections as much as possible. Also, turn off your 4G and 5G connections, try to limit yourself to 3G and WIFI, they’re not ideal, but are certainly less damaging compared to 4G and 5G. You can easily switch the connection type in the settings of your mobile phone.

- Sun Exposure: Get into the light, try to bath your whole skin (without any industrial creams) as much as possible, between 10am and 2pm, which is when UVB rays are peaking, producing vitamin D in your body.

- Further Tips to Remember: Avoid canned foods, because they’re loaded with preservatives. Don’t fry foods, and do your best not to heat oils. Don’t use the microwave Bye organic as much as you can

A List of Zero GI Ingredients That You Can Utilize Here is a list of things you can use to make your zero glycemic index foods; there are plenty available, so just use your imagination and be creative: Zero GI Ingredients

Some Health Benefits

Almonds

Almonds are a nutritious food that can offer a wide range of health benefits, including being a good source of healthy fats, protein, fiber and antioxidants such as Vitamin E. They have anti-inflammatory effects and may also help lower cholesterol levels and reduce the risk of certain types of cancer and cognitive decline.

Almonds milk

Almond milk is a dairy-free alternative to cow's milk and is low in calories while providing healthy fats, protein, and a variety of vitamins and minerals such as vitamin E, manganese, and magnesium. It also has less saturated fat and cholesterol than cow's milk, making it a heart-friendly option. Additionally, it's a good alternative for people with lactose intolerance.

Almonds Flour

Almond flour is made from ground almonds and is gluten-free alternative to wheat flour, it is a good source of protein, fiber, and healthy fats, it also contains minerals such as magnesium and Vitamin E, which can have beneficial effects on heart health, blood sugar regulation, and weight management. It can be used in baking recipes to make them lower in carbs, gluten-free and higher in nutritional values.

Aloe Vera juice

Aloe Vera juice has a variety of potential health benefits, such as improving skin and gut health, reducing inflammation, and having antimicrobial

properties. It is also traditionally used to support digestion and can be beneficial for people with stomach or intestinal issues such as acid reflux. Anise

Anise is a herb that has been traditionally used for medicinal purposes for centuries. It has been reported to have a number of potential health benefits such as: it can help to relieve symptoms of the common cold, it may help to improve digestion, it can help to relieve menstrual cramps and to ease the symptoms of respiratory conditions such as asthma, and it may have antimicrobial properties that can help to fight off harmful bacteria and fungus.

Apple Cider Vinegar

Apple Cider Vinegar (ACV) has various health benefits, it contains acetic acid which is thought to have some positive effects on weight management, blood sugar control and insulin sensitivity. Additionally, it's also used as a natural remedy for skin, gut and overall health and some studies suggest that it may also have antimicrobial properties and can be helpful for reducing symptoms of certain conditions, such as acid reflux.

Artichokes

Artichokes are a rich source of antioxidants, specifically, caffeoylquinic acid and silymarin, which can help to protect cells from damage and lower the risk of certain diseases. They also have prebiotic properties, which help to promote the growth of beneficial bacteria in the gut, and have been shown to help lower cholesterol levels.

Asparagus

Asparagus is a nutrient-rich vegetable that offers a variety of health benefits. It is high in vitamins and minerals, including folate, potassium, and vitamins A and C, and has been linked to improved digestion, improved blood sugar control, and a reduced risk of

certain types of cancer. Avocados

Avocados are packed with nutrients that provide numerous health benefits. They are a great source of healthy fats, fiber, and various vitamins and minerals that can help lower cholesterol, improve heart health, and even aid in weight loss.

Basil

Basil is a versatile herb that offers a variety of health benefits. It is a natural anti-inflammatory and has been shown to have antioxidant properties, which can help lower the risk of heart disease and cancer.

Bay leaves

Bay leaves have a variety of health benefits, including reducing inflammation, improving digestion, and potentially even helping to lower blood sugar levels. They also contain antioxidants and have been used in traditional medicine for centuries.

Bell peppers

Bell peppers are a great source of vitamin C and antioxidants, making them beneficial for boosting the immune system and fighting off free radicals that can cause damage to cells. They also contain high levels of carotenoids, which have been linked to reducing the risk of certain types of cancer.

Black cumin

Black cumin, also known as Nigella sativa, has a wide range of health benefits including being antiinflammatory, anti-cancer, and beneficial for heart health. It also helps to improve digestion and boost the immune system.

Black mustard seeds

Black mustard seeds have been used for centuries in traditional medicine for their anti-inflammatory and antioxidant properties. They may also help in reducing risk of heart disease and cancer, improving

digestion, and stimulating the immune system. Black Seeds

Black seeds, also known as nigella sativa, are a popular natural remedy known for their numerous health benefits. They contain antioxidants and antiinflammatory compounds that can help boost the immune system and reduce the risk of chronic diseases. Black seeds have been shown to lower blood pressure and cholesterol levels, improve digestion, and promote healthy skin and hair. They may also have anti-cancer properties and have been used to treat various ailments such as asthma and diabetes. Overall, black seeds are a powerful natural remedy that can improve overall health and wellbeing.

Black pepper

Black pepper is known for its anti-inflammatory and antioxidant properties, making it a great spice to include in your diet. It can also aid in digestion, improve cardiovascular health, and boost the absorption of certain nutrients.

Broccoli

Broccoli is a nutrient-dense vegetable that is high in vitamins and minerals, including vitamin C, vitamin K, folate, and potassium. It also contains antioxidants and phytochemicals that may help to prevent chronic diseases such as cancer and heart disease.

Broccoli Sprouts

Broccoli sprouts are a powerhouse of nutrients and antioxidants, providing numerous health benefits such as reducing inflammation, improving cardiovascular health, and potentially even preventing certain types of cancer. They are also a great source of vitamin K, vitamin C, and vitamin A.

Brussels sprouts

Brussels sprouts are packed with nutrients such as vitamin C, vitamin K, and fiber, which can help boost

the immune system, support bone health, and aid in digestion. They also contain antioxidants and antiinflammatory compounds that may help protect against certain diseases. Cabbage

Cabbage is a nutrient-dense vegetable that is rich in vitamins and minerals, including Vitamin C, Vitamin K, and folate. Regular consumption of cabbage may help to improve gut health, reduce inflammation, and lower the risk of certain cancers.

Caraway

Caraway seeds contain high levels of antioxidants and anti-inflammatory compounds that can help to improve digestion and reduce the risk of chronic diseases such as heart disease and cancer. They are also a rich source of minerals, vitamins, and fiber that can support overall health and wellbeing.

Cardamom

Cardamom is a powerful spice that offers a variety of health benefits, including reducing inflammation, improving digestion, and boosting the immune system. It is also known to have anti-cancer properties and can help with respiratory issues such as bronchitis and asthma.

Cauliflower

Cauliflower is a highly nutritious vegetable that is packed with a variety of health benefits. It is low in calories and high in vitamins and minerals, making it a great choice for anyone looking to improve their overall health and well-being.

Cayenne

Cayenne pepper is a natural remedy that offers various health benefits. It is known to boost metabolism, improve digestion, and alleviate pain, as well as having anti-inflammatory properties and may help with blood circulation and potentially reducing

the risk of ulcers. Celery

Celery is rich in vitamins and minerals, and is particularly high in vitamin K and potassium. It also has anti-inflammatory properties, which may help to reduce the risk of certain chronic diseases such as heart disease and cancer.

Chia Seeds

Chia seeds are a nutrient-dense food that offer a variety of health benefits. They are high in fiber, protein, antioxidants, and omega-3 fatty acids, which can help lower cholesterol and improve heart health. They also have anti-inflammatory properties and can aid in weight management by keeping you feeling full longer. Additionally, chia seeds are a good source of calcium, which can help strengthen bones and teeth. Overall, incorporating chia seeds into your diet can have a positive impact on your overall health and well-being.

Chicory

Chicory is a versatile plant that offers numerous health benefits. It is rich in antioxidants and is known to aid in digestion, improve blood sugar control, and support liver function.

Chili peppers

Chili peppers are packed with health benefits, including the ability to reduce inflammation, boost metabolism, and improve cardiovascular health. They also contain high levels of antioxidants and vitamins, making them a great addition to any healthy diet.

Cilantro

Cilantro, also known as coriander, is known to have numerous health benefits. It is rich in antioxidants and is known to aid in digestion, lower cholesterol levels, and improve skin and hair health.

Cinnamon

Cinnamon has a variety of health benefits, including reducing inflammation, improving blood sugar control, and potentially decreasing the risk of heart disease. It also has antioxidant and antimicrobial properties, making it beneficial for overall wellness.

Cloves

Cloves are a flavorful spice that have been used for medicinal purposes for centuries. They are a rich source of antioxidants, anti-inflammatory compounds, and have potential benefits for diabetes, cancer, and liver health.

Coconut milk

Coconut milk is a rich source of healthy fats and medium-chain triglycerides (MCTs), which have been shown to have various health benefits such as improving brain function, increasing feelings of fullness and promoting weight loss, and providing a quick source of energy for athletes and active individuals. It also contains lauric acid, which has antimicrobial properties and may help boost the immune system.

Coconut oil

Coconut oil is high in saturated fats, which can help increase "good" HDL cholesterol levels in the blood. It also has antimicrobial properties and may help improve skin health.

Collards

Collard greens are a type of leafy green vegetable that are a rich source of nutrients such as vitamin K, vitamin A, vitamin C, and vitamin E. They also contain beneficial phytochemicals such as lutein, kaempferol, and quercetin which can help protect against certain chronic diseases.

Comfrey

Comfrey is a herb that has been used for centuries in traditional medicine to treat a variety of conditions. It is believed to have anti-inflammatory, pain-relieving,

and healing properties. Cucumber

Cucumbers are a low-calorie vegetable that are high in water content and contain important nutrients such as vitamin K, vitamin C, and potassium. They may provide benefits for hydration, weight management, and overall heart health.

Cumin

Cumin is a spice that is commonly used in many cuisines and has been used for medicinal purposes for centuries. It is rich in antioxidants, contains antiinflammatory compounds, and may have potential benefits for improving digestion, and blood sugar control, boost immunity, and reducing the risk of certain types of cancer.

Curry

Curry is a flavorful dish that can offer a variety of health benefits. It often contains a mixture of spices, such as turmeric and ginger, which have antiinflammatory properties and may help to reduce the risk of certain diseases.

Dandelion

Dandelion is a herb that is known to have many health benefits. It is a rich source of vitamins and minerals, and has been used in traditional medicine for centuries to improve digestion, support liver function, and as a diuretic to increase urine flow and reduce water retention.

Dill

Dill is a herb that has been used for centuries in traditional medicine. It is rich in antioxidants and has anti-inflammatory properties, which may help protect against certain chronic diseases such as cancer, heart disease, and diabetes. Additionally, dill may also have digestive benefits and may aid in reducing inflammation in the body.

Eggplant

Eggplant is a low-calorie vegetable that is high in fiber, antioxidants, and other beneficial compounds. It may help to improve heart health, lower inflammation, and support healthy digestion.

Fennel

Fennel has a number of health benefits, including aiding digestion, reducing inflammation and improving heart health. It is also a good source of vitamin C, potassium, and manganese.

Fenugreek

Fenugreek is a plant-based supplement that has been traditionally used to support lactation, digestion, and blood sugar control. It is also believed to have antioxidant and anti-inflammatory properties that may offer potential health benefits such as reducing cholesterol levels and aiding in weight management.

Flax Seeds

Flax seeds are a rich source of omega-3 fatty acids, antioxidants, and fiber. They have been found to improve cardiovascular health by lowering cholesterol levels and reducing inflammation. They may also help with weight management, as the high fiber content can promote feelings of fullness and prevent overeating. Additionally, flax seeds have been linked to improved digestive health and may even have anticancer properties. Overall, incorporating flax seeds into your diet can bring a wide range of health benefits.

Garlic

Garlic is a popular ingredient used in cooking, and it has a long history of medicinal use. Regular consumption of garlic has been found to have a number of health benefits, including reducing the risk of heart disease and certain types of cancer, lower high blood pressure, and improving cholesterol levels.

Ginger

Ginger is known for its anti-inflammatory and antioxidant properties that can help to improve digestion, reduce pain and inflammation, and boost the immune system. It can also be used to alleviate nausea and vomiting, as well as lower blood sugar levels and cholesterol.

Horseradish

Horseradish has a number of health benefits, including being a natural anti-inflammatory, helping to boost immunity, and being a good source of vitamin C. Additionally, it can aid in digestion and help to lower blood pressure.

Irish Moss

Irish Moss is a type of seaweed that is high in minerals, vitamins, and antioxidants. Consuming it can improve immune function, support heart health, and aid in digestion.

Leafy green

Leafy greens, such as chicory and kale, are packed with nutrients that can improve overall health. They contain high levels of vitamins A and K, antioxidants, and anti-inflammatory compounds, making them beneficial for heart health, eye health, and cancer prevention.

Leeks

Leeks are a great source of vitamin K, which helps with blood clotting and bone health. They also contain antioxidants and other beneficial compounds that can aid in preventing chronic diseases.

Lemons

Lemons are a rich source of vitamin C, which helps boost the immune system and protect the body against infections. They also contain antioxidants that help detoxify the liver and aid in digestion, making them a great addition to any healthy diet.

Lettuce

Lettuce is a low-calorie vegetable that is packed with nutrients and antioxidants. It is known to improve digestion, lower blood pressure, and reduce the risk of heart disease.

Licorice

Licorice root has been traditionally used to soothe digestive issues, such as stomach ulcers and heartburn. It also has anti-inflammatory and antiviral properties, which may help to boost the immune system and fight off infections.

Marjoram (Mardakosh)

Marjoram is a herb that is known to have several health benefits, including helping to relieve muscle pain, reducing menstrual cramps, and improving digestion. It is also believed to have antioxidant and anti-inflammatory properties that can help boost overall health and well-being.

Mint

Mint has a variety of health benefits including aiding in digestion, relieving nausea, and providing relief from headaches and sinus congestion. It also has antioxidant properties and may boost the immune system.

Mushrooms

Mushrooms are packed with beneficial nutrients and compounds that can support overall health and wellbeing. They are a rich source of antioxidants, vitamins, and minerals that can boost immunity, reduce inflammation, and improve heart health.

Mustard

Mustard is a healthy condiment that is packed with numerous health benefits. It is a rich source of antioxidants and phytochemicals, which can help to reduce the risk of chronic diseases, including cancer and heart disease.

Mustard greens

Mustard greens are a nutrient-dense leafy green that provide a range of health benefits. They are high in vitamins A, C, and K, as well as minerals such as calcium and iron.

Nutmeg

Nutmeg has been traditionally used to relieve digestive issues, such as bloating and gas, and may also have anti-inflammatory and pain-relieving properties, useful to those who suffer from conditions such as osteoarthritis and rheumatoid arthritis. Additionally, nutmeg has been shown to have a sedative effect on the body, helping with insomnia and promoting overall relaxation.

Olives, black or green

Olives are a rich source of healthy fats and antioxidants, which can help reduce inflammation and improve heart health. They also contain beneficial nutrients such as vitamin E, iron, and copper.

Parsley

Parsley is a nutrient-rich herb that offers various health benefits. It is high in vitamins and minerals, such as vitamin C, K, and A, and is known to help detoxify the body, boost the immune system, and aid in digestion.

Peppermint

Peppermint has a variety of health benefits including its ability to soothe stomach troubles, improve digestion, and reduce inflammation. Its strong, menthol scent also acts as a decongestant and can help relieve headaches and other types of pain.

Pickles

Pickles are a low-calorie, low-fat food that provide a good source of probiotics and vitamin K. They have been known to aid in digestion, reduce inflammation, and even lower the risk of certain diseases such as

osteoporosis. Plantain

Plantains are rich in vitamins and minerals, including potassium, Vitamin A, Vitamin C, and Vitamin B6. They also contain antioxidants and anti-inflammatory compounds, making them beneficial for heart health, blood sugar regulation, and digestion.

Pumpkin Seeds

Pumpkin seeds are a rich source of antioxidants and anti-inflammatory compounds, making them beneficial for heart health, blood sugar regulation, and prostate health. They also contain zinc, magnesium, and other essential minerals for optimal bone and immune system function.

Radishes

Radishes are a low-calorie vegetable that are packed with nutrients. They are high in vitamin C and fiber, and also contain anti-inflammatory compounds that may help reduce the risk of certain diseases.

Rocca

Rocca is a leafy green vegetable that is packed with a variety of health benefits, including high levels of vitamins A, C, and K, as well as antioxidants and antiinflammatory compounds that can help to reduce the risk of chronic diseases such as heart disease and cancer. Additionally, Rocca is a good source of dietary fiber, which can help to promote healthy digestion and regular bowel movements.

Rose Water

Rose water is rich in antioxidants and antiinflammatory properties, making it beneficial for improving skin health and reducing redness and inflammation. It also has a calming and soothing effect on the mind and body, promoting a sense of well-being and relaxation.

Rosemary

Rosemary is a popular herb that is known for its various health benefits. It is a natural antiinflammatory and antioxidant that can help reduce the risk of heart disease, improve digestion, and boost cognitive function.

Saffron

Saffron is a spice that is rich in antioxidants and has anti-inflammatory properties. It is believed to be beneficial for heart health, reducing symptoms of depression, and improving memory and cognitive function.

Sage

Sage has a variety of health benefits including improving brain function and memory, reducing hot flashes and other menopausal symptoms, and acting as an anti-inflammatory agent. It may also help with indigestion and sore throat relief.

Sea Weeds

Sea weeds are a rich source of vitamins, minerals, and antioxidants that can provide a variety of health benefits, including supporting the immune system, promoting heart health, and improving digestion. They are also high in iodine, which is essential for thyroid function.

Soy (non GMO)

Soy is a nutrient-dense food that has been linked to numerous health benefits, including reducing the risk of heart disease, improving bone health, and reducing the risk of certain types of cancer. It is also a great source of plant-based protein, making it a popular choice for vegetarians and vegans.

Spearmint

Spearmint is a herb that is known for its medicinal properties. It has been traditionally used to alleviate digestive problems, relieve nausea, and reduce muscle spasms. Additionally it may have a possible benefit in the hormone regulation that effects acne,

hirsutism(excessive body hair) and alopecia (hair loss). Spinach

Spinach is a powerhouse of nutrients that provides various health benefits. It is high in antioxidants, Vitamin K, Vitamin A, Vitamin C, and Iron which can help improve bone health, protect against cancer, and boost the immune system.

Sprouts

Sprouts are a great source of vitamins, minerals and enzymes. They also contain high levels of antioxidants and phytochemicals that can boost the immune system and aid in digestion.

Sweet peppers

Sweet peppers are a great source of vitamin C, which helps boost the immune system and supports healthy skin. They also contain antioxidants and antiinflammatory compounds that can aid in preventing certain types of cancer and reducing the risk of heart disease.

Swiss chard

Swiss chard is an incredibly nutrient-rich vegetable, offering a variety of health benefits. It is high in vitamins and minerals such as Vitamin K, Vitamin A, Vitamin C, and iron, and is also a good source of antioxidants, making it great for maintaining healthy eyes, skin, and blood cells.

Tarragon (Tarkhoon)

Tarragon, also known as Artemisia dracunculus, is a herb that has a number of health benefits. It is high in antioxidants and can help improve digestion, reduce inflammation and may even have anti-cancer properties.

Thyme

Thyme is a herb known for its anti-inflammatory and antioxidant properties. It is beneficial for respiratory health, can aid in digestion, and may even have the

potential to protect against certain cancers. Tomatoes

Tomatoes are a rich source of antioxidants, such as lycopene and vitamin C, which can help lower the risk of heart disease, stroke, and certain types of cancer. They also contain potassium, which can help lower blood pressure and support healthy bone density.

Turmeric

Turmeric is a powerful anti-inflammatory and antioxidant agent that has been shown to have a wide range of health benefits, including reducing the risk of heart disease, improving brain function, and helping to prevent cancer. Additionally, turmeric has been shown to be effective in reducing symptoms of depression and anxiety, as well as improving skin health.

Turnip

Turnips are a low-calorie root vegetable that are an excellent source of vitamins and minerals. They contain high levels of vitamin C, folate, and potassium, as well as antioxidants that may help reduce inflammation and lower the risk of certain chronic diseases.

Vanilla

Vanilla contains antioxidants that can help protect cells from damage and may also have antiinflammatory properties. It also has been used traditionally as a natural remedy to help with digestive issues and to improve mood and cognitive function.

Vinegar

Vinegar has been shown to have numerous health benefits, including reducing blood sugar levels, improving heart health, and helping with weight loss. It can also act as a natural detoxifier and aid in digestion.

Watercress

Watercress is a nutrient-dense leafy green that is rich in vitamins and minerals, including Vitamin C, Vitamin K, Vitamin A, and calcium. It has been shown to have anti-inflammatory and antioxidant properties, as well as potential benefits for cardiovascular health and cancer prevention.

Wheat Grass Juice

Wheat grass juice is a rich source of vitamins, minerals, and antioxidants, making it a powerful supplement for maintaining overall health and wellbeing. It is known to boost immunity, detoxify the body, and improve digestion, making it a valuable addition to any health regimen.

Zero GI Recipes

Important notes for the following recipes section: - The butter mentioned and used in the recipes is the Zero GI butter which you can easily prepare following the recipe. - Stevia: depending on the source of your product and how concentrated it is, it is highly recommended that you adjust the quantity according to your taste. - Psyllium husk is mostly used for baking to hold the ingredients together or thicken stews and soup. It only binds well when warm/hot liquid is added to it. - The salt used in the recipes is either the rock salt or sea salt; i.e the Himalaya (pink) salt. - The salt used for pickling is pickling salt or is also called canning salt, which is non-iodized and has no other additives such as anti-caking agents and such. It is purely granulated salt such as sea salt and rock salt. - Dried tomatoes: mostly found in jars as a non-Zero GI product. Using packed dried tomatoes and rehydrating them is the best option. This is done by soaking the dried tomatoes in salty hot water for a few minutes until they become tender. Drain from water and use in your meals. - Liquid from dried porcini mushrooms: the liquid of rehydrated mushrooms is a good substitute for soya sauce and gives a flavorful taste in cooking and dipping. - Vanilla: the kind used in the recipes is the freshly- grinded dried Bourbon vanilla.

The Chief Meal

As Often as You Want

Ingredients 1 cup boiled/hot water

TIME: 2 mins

6 tb (50 grams) ground flaxseed 2 ½ tb (25 grams) chia seeds ½ ts stevia ¼ ts cinnamon powder

Preparation In a small bowl or a cup, add all the ingredients and mix well until it transforms into a pudding. Sprinkle with some additional cinnamon powder and chia seeds, and serve hot.

SERVES 1

Creamy Mushroom Soup

As Often as You Want

Ingredients 400 grams mushroom (keep a few pieces chopped for décor)

TIME: 20 mins

1 tb butter 2 cups coconut milk 1 ts salt 1 ts black pepper

1 ts garlic powder ½ ts powdered ginger ½ ts ground nutmeg 2 tb fresh dill, finely chopped

SERVES 2

Preparation Set a cooking pan on a medium heat and add the butter and mushrooms with salt, then cover with the lid to cook for a few minutes until the mushrooms become softened and juices come out. Add the milk and season with the rest of the spices and let cook for about 15 minutes, with the heat reduced. With a hand blender, mash the soup to form a creamy mixture. You may need to thin the soup by adding some more milk according to your preference. Serve the soup sprinkled with some freshly chopped dill.

Creamy Tomato Soup

As Often as You Want

Ingredients 500-600 grams ripe tomatoes, peeled and diced

TIME: 20 mins

100 grams sweet red bell pepper, chopped 1 tb butter 1 tb avocado oil 1 cup coconut or soy milk

1 ts salt 1 ts black pepper 1 tb Italian mixed herbs 3 ts smoked paprika

½ ts garlic powder ½ ts nutmeg 2 ts balsamic vinegar Red chili pepper flakes to sprinkle

Fresh Basil leaves for décor

SERVES 2

Preparation In a cooking pot set on medium heat, add the butter, oil, tomatoes, bell pepper, and salt. Cook for about 5 minutes covered with the lid until the vegetables become tender, then pour the milk, add the rest of the spices, mix them well and cover the pan and reduce the heat to low. Leave to cook for about 10-15 minutes then with a hand blender, mash the mixture to transform into soup. Sprinkle with fresh basil leaves and chili pepper flakes when served.

Dried Mushroom Soup

As Often as You Want

Ingredients 1 cup dried “porcini” mushrooms

TIME: 40 mins

½ cup fresh mushroom (oyster, shiitake, or portobello mushrooms), sliced 1 cup broccoli florets ½ cup spinach 1 fresh ginger, thick slice 1 tb avocado oil 2 tb fresh parsley or coriander, chopped to sprinkle 1 ½ cups hot water 1 ½ ts salt 1 ts black pepper ½ ts red chili flakes to sprinkle (optional) ½ ts nutmeg ½ ts garlic powder 4 tsp nutritional yeast 1 ts smoked paprika 1 bay leaf

SERVES 2

Preparation Start by rehydrating the dried porcini mushrooms; add them to a bowl with hot water and cover for about 10-15 minutes or until the mushrooms become tender. Strain the mushrooms and keep the water for cooking. You may need to rinse the rehydrated mushrooms in running water to make sure they are clean from any debris. In a medium cooking pot set on medium heat, add the oil and toss in the fresh mushrooms, broccoli florets, spinach, and the fresh ginger and mix until the mushrooms produce the juices. Then add the dried mushroom water including the bay leaf and spices and cover the pan. Reduce the heat to low and let cook for about 15 minutes. Chop the rehydrated porcini mushrooms and add them to the soup to cook for 5 more minutes and until the flavor is well incorporated. Sprinkle with optional ingredients: red chili flakes, parsley, or coriander, and serve hot. *Note: If you do not have ½ cup fresh mushrooms of any kind, add dried porcini mushrooms for the same amount instead.

Creamy Cucumber Soup

As Often as You Want

Ingredients 500 grams cucumbers, sliced unpeeled

TIME: 30 mins

1 tb butter (see recipe in appetizers) 1 cup coconut or soy milk 1 ½ ts salt 1 ts black pepper

½ ts ground nutmeg 1 tb moringa powder (optional) 1 tb nutritional yeast 1 ts garlic powder

1 tb fresh dill, finely chopped

SERVES 2

Preparation Set a cooking pan on medium heat, add butter and cucumbers and cover with the lid. Add salt and milk after the butter has melted and cover the pan again and reduce the heat to cook the cucumbers for about 10 minutes or until the cucumbers become tender. Use the hand blender and mash the cucumbers to transform into soup. Season with the rest of the mentioned spices and let simmer for an additional 5 minutes on low heat to let the flavors marry. Adding the moringa powder is optional, however it boosts the green color and adds so much nutritional value to the soup. Serve with sprinkled freshly chopped dill.

Broccoli Soup

As Often as You Want

Ingredients 1 broccoli head, about 400-500 grams

TIME: 30 mins

2 cups water 1 cup coconut milk 2 ts salt 1 ts black pepper

2 tb nutritional yeast 1 ts ginger powder 1 ts garlic powder ½ ts nutmeg

1 tb moringa powder (optional) 2 tb fresh dill, finely chopped Lemon juice

SERVES 2

Preparation In a cooking pan add 2 cups of water and toss in the broccoli florets to cook on high heat for about 10 minutes or until the broccoli becomes tender. Add the coconut milk along with the spices and leave to cook for about 2 minutes with the pan covered. Adding the moringa powder is optional, however it boosts the green color and adds so much nutritional value to the soup. Next, using the hand blender, mash the broccoli to transform into a thick soup. You can add more coconut milk if you prefer to thin the soup. Sprinkle the soup with some freshly chopped dill, and serve some lemon juice on the side.

Cabbage Soup

As Often as You Want

Ingredients 4 cups water, hot (1 liter)

TIME: 40 mins

400 grams cabbage, thinly sliced 1 colored bell pepper (or 2 halves of different colors), thinly sliced 5 ripe tomatoes, juiced (about 2 cups) 2 garlic cloves, thinly sliced ½ tb coconut oil 2 bay leaves ¼ cup celery, chopped 3 ts salt 1 ts black pepper 1 cube fresh ginger, halved ½ ts ginger powder ¼ ts nutmeg ½ ts cinnamon ½ ts all spice 3 tb dill, finely chopped Alfalfa to sprinkle (optional)

SERVES 3

Preparation In a large cooking pot set on medium heat, add the oil and sauté the garlic and celery for a minute until aromatic, then toss in the cabbage, bell pepper, fresh ginger. Mix well and season with the mentioned spices, cover with a lid and let cook for about 10 minutes until the vegetables become tender. Next, add the juiced tomatoes and water to follow. Mix well and reduce the heat, then cover the pan to cook for about 30 minutes. Before serving, sprinkle with some chopped dill and serve immediately.

Eggplant Mezze

Occasionally

Ingredients 1 Eggplant, 400-500 grams

TIME: 80 mins

3 medium size ripe tomatoes, diced 1 large sweet bell pepper, chopped 3 tb avocado oil 1 ts salt

1 ts black pepper 1 ts turmeric A few pieces of dried tomatoes, chopped 2 tb fresh parsley, chopped

SERVES 2

Preparation Preheat the oven to 180 c and line a baking pan with a parchment paper, and poke the eggplant with a knife from all the sides and put to bake for about 1 hour, or until all sides are baked and the eggplant is soft. You need to turn the eggplant every while so it bakes from all the sides. (You may bake it the night before to save time). After it has been baked, set it to cool, then peel off the skin and put it in a sieve placed on a plate so the juice comes out. The eggplant needs to be dry so we cook it in the next step.

Preheat a cooking pan on a medium heat with the oil, and add the tomatoes and sweet bell pepper. You can use any bell pepper you have (green, red, yellow, orange, purple). Season the stew and cover the pan to cook for 5 minutes until the vegetables become tender. Next, chop the eggplant coarsely and add it to the stew and mix it well. Reduce the heat and cover the pan again to cook for 20 minutes until it is all cooked well. Garnish with chopped dried tomatoes and sprinkle with some freshly chopped parsley. Serve hot or cold with bread.

Spinach Mezze

Occasionally

Ingredients 400 grams fresh spinach leaves, coarsely chopped

TIME: 20 mins

250 grams fresh mushrooms, sliced 2 cloves of garlic, minced 2 tb avocado oil 1 ts salt

1 ts black pepper ¼ ts nutmeg 1 tbs fresh dill, chopped (optional) Lemon juice

SERVES 2

Preparation In a medium skillet pan set on medium heat, add the oil and garlic and sauté for a few seconds just until the fragrance of the garlic released, then add the mushrooms immediately. Garlic burns quickly and gives a bitter taste, so make sure it is always sauteed with oil for a few seconds only. Mix for 3 minutes and add the spinach leaves, followed by the spices. Reduce the heat, cover the skillet, and cook for about 10 minutes until the juices come out and the leaves become tender. Serve hot or cold, sprinkle with fresh dill (optional) with a squeeze of a fresh lemon.

Baked Kale Chips (Kips)

As Often as You Want

Ingredients 170 grams fresh kale leaves

TIME: 35 mins

1 tb salt 1 ts pepper 1 tb smoked paprika 1 tb cumin

1 tb garlic powder 2 tb avocado oil

SERVES 2

Preparation Preheat the oven to 175 c. After washing kale leaves, using a knife cut off the stems and tear the leaves into bite size. Then dry the leaves very well using a salad spinner/ dryer, and transfer into a big bowl for the next step. In a separate small bowl, add the spices and mix well then sprinkle the mixture over the bowl of leaves. Mix the leaves well to cover with the flavors and finally drizzle with oil. Place the leaves on a baking sheet over one layer so the leaves would bake and crisp. Do not put too many leaves as this will result in steamed leaves rather than baked and crisp chips. You may need to divide the quantity into batches depending on the size of your oven and the quantity of kale leaves. Bake for 15-20 minutes or until the kips turn slightly brown, be careful not to burn them. Serve and enjoy. *Note: Kale leaves must be completely dry so they can become crisp.

Cauliflower Patties / Balls

As Often as You Want

Ingredients 1 Cauliflower head (500-700 grams)

TIME: 50 mins

1 clove of garlic, crushed 2 ts smoked paprika 2 tb flaxseed meal 2 cups almond flour

2 ts salt 1 ts black pepper 1 ts cumin ½ ts nutmeg

1 ts turmeric 1 ts garlic powder ¼ cup psyllium husk ½ cup hot water

3 tb fresh parsley, chopped Avocado oil

SERVES 4

Preparation Chop the cauliflower head into medium size pieces and boil in a salted water for 10 minutes or until tender. (You can also use leftover cauliflower rice). After the cauliflower has been cooked, drain from water, and put it in the food processor with the crushed garlic, parsley, spices, psyllium husk and hot water. Process for 2 minutes or until the batter is formed. Next, add the dry ingredients to the batter (almond flour, flaxseed meal) and mix with a spatula. The batter will come out sticky and needs to rest for about 10 minutes. Next, wet your hands with some avocado oil so you can handle the sticky batter and form the patties or mini balls. Fry the cauliflower patties/balls in a heated pan with some avocado oil until browned from all sides. Frying time depends on how thick your patties are. Serve immediately with your choice of salad, burger bun, soup, sautéed vegetables, etc. *Note: it is advised that you freeze the fried patties/balls and re-fry them when thawed for your meal rather than freezing them non-fried or as a batter.

Flatbread

As Often as You Want

Ingredients ½ cup almond flour

TIME: 25 mins

2 tb psyllium husk ½ ts baking soda ½ tsp salt ½ cup warm water

SERVES 2

Preparation in a bowl mix all the ingredients with a wooden spoon for about 5 minutes until a soft dough is formed. Form into a ball and cover it with a plastic wrap and let it rest for 10 minutes. Next, unwrap the dough and cut it into 4 equal pieces and form each onto a ball. To prepare a flatbread, bring the ball on the center of a baking sheet, press it slightly and cover with another sheet and sandwich it. Roll the dough with a rolling pin evenly until you get a reasonable thickness of the flatbread. Cover each piece with a plastic wrap sheet until you finish preparing all the flatbreads so they won’t dry. Set a frying pan on medium heat and drizzle with some avocado oil, then use a silicon brush or a kitchen paper and coat the frying pan with the oil evenly. Cook for about a minute and flip on the other side to cook. The flatbread will be ready when it is golden brown.

Zero GI Butter

As Often as You Want

Ingredients 1 cup refined coconut oil

TIME: 4 hrs

½ cup almond flour ½ cup soy milk 2 tsp nutritional yeast (optional for the cheesy taste) 1 tsp salt

1 tsp apple cider vinegar ¼ tsp turmeric (optional for color) ¼ cup avocado oil

SERVES 5

Preparation add all ingredients in the food processor and blitz for a few minutes until it is all well incorporated. Put the butter in a container of your choice, close it, and place it in the fridge for a few hours until it hardens. Serve and enjoy.

Baked Almond Cheese

As Often as You Want

Ingredients 1 cup almond flour

TIME: 24 hrs

3 tb lemon juice 3 tb coconut oil ¾ ts salt ½ cup water

1 tsp nutritional yeast 1 ts garlic powder 2 ts Italian mixed herbs ¼ tsp turmeric (optional for color)

1 tb avocado oil

SERVES 5

Preparation Add all the ingredients in a bowl and mix well using a wooden spoon or a spatula until it is well combined, smooth and creamy. Remove the mixture into a small sieve that has been lined with a fine cheesecloth or a thin cotton kitchen towel. Gather the cloth from all parts and press the cheese firmly and hold with a rubber band, and put on a plate or bowl. Refrigerate overnight so the flavors incorporate well and the cheesecloth would soak up any liquid. On the next day, remove the cheesecloth and invert the cheese carefully onto a lightly oiled baking sheet. Preheat the oven on 175°C and bake the cheese for 30 minutes and remove it from the oven to get a spreadable cheese. Alternatively, leave the cheese in the oven for 10 more minutes in a turned off oven for a harder, sliceable cheese. After the cheese has been baked, it might crack on top and brown. You might want to use it immediately in your salads, sandwiches, pizza topping, and can store it in the fridge after it cools down noting that the cheese will firm up after chilling. Drizzle with freshly chopped dill mixed in a bit of avocado oil. *Note: You can skip the baking part and enjoy a spreadable cheese after it has been refrigerated overnight.

Brazil-Nut Pesto Cream

As Often as You Want

Ingredients ½ cup fresh basil leaves

TIME: 10 mins

¼ cup lemon juice (about 1 lemon) ½ ts salt ¼ cup avocado oil 1 garlic clove, crushed

1 tb nutritional yeast ¾ cup Brazil nut, unsalted

SERVES 4

Preparation Add all ingredients to the blender/ food processor and blitz for about 20-30 seconds or until it becomes a creamy paste, adding the oil as you blend. Depending on your preference, you can reduce the Brazil nut quantity to thin the consistency. Serve and enjoy.

Khubbeze (Malva Parviflora)

As Often as You Want

Ingredients 2 cups of coarsely chopped khubbeze leaves

TIME: 15 mins

2 sticks asparagus, sliced ¼ cup celery, chopped 1 ts garlic powder 1 ts salt

½ black pepper 1 tb avocado oil Lemon juice (optional)

SERVES 1

Preparation Add the khubbeze leaves directly to a small skillet pan set on medium heat, and add the rest of the ingredients. Mix well, cover the pan with a kid, and set to cook for about 10 minutes until the leaves have become dark green and soft. Reduce the heat and uncover the pan and let cook to evaporate the juices for a few more minutes. Add some lemon juice if needed prior to serving. Serve hot or cold with flat bread on the side, fresh radish, pickles, and hot/bell pepper.

Seared Bell Peppers

Occasionally

Ingredients 4 colored bell peppers, sliced

TIME: 25 mins

4 cloves of garlic, halved ¼ cup cherry/grape tomatoes, wholes 1 cup brussels sprouts, halved 1 ½ ts salt

½ ts black pepper 3 tb avocado oil 1 tb lemon juice

SERVES 2

Preparation set a skillet pan on a medium heat, add the oil and toss in the garlic and mix for a few seconds until it is aromatic, then add the rest of the vegetables and season. Mix well and cover with a lid, reduce the heat, and let cook for 15-20 minutes until the vegetables become tender. Add some lemon juice if desired and serve hot or cold with a slice of bread.

Almond Flour Loaf Bread

As Often as You Want

Ingredients Dry ingredients:

TIME: 2 hrs

3 cups almond flour 1/3 cup flaxseed meal ½ cup ground psyllium husk 2 tsp active dried yeast

1 tb baking powder ½ tb salt 1 tb of any: poppyseeds, fennel seeds, pumpkin seeds Wet ingredients:

2 cups hot water 1 tb apple cider vinegar 3 tb avocado oil

SERVES 5

Preparation Preheat the oven to 200 degrees Celsius and line a 9*5-inch (23*13 cm) loaf pan with a baking sheet. Grease the baking sheet with some avocado oil using a brush and set it aside. In a large mixing bowl, add all the dry ingredients and mix them well using a spatula. In a separate bowl, add the wet ingredients and mix them well, then pour directly to the dry mixture. Mix the batter very well using a spatula or a wooden spoon until a sticky dough forms up. Brush the dough with avocado oil, and leave it to rest for about 30 minutes, covered. Afterwards, transfer the dough bun gently to the loaf pan without kneading it again or pressing over the top. Bake the bread for 50-55 minutes and until a toothpick inserted in the center of the bread comes out clean. Cool the bread for a minimum of 1 hour before slicing it.

Burger Buns

As Often as You Want

Ingredients Dry ingredients:

TIME: 70 mins

½ cups almond flour ¼ cup flaxseed meal ¼ cup ground psyllium husk 2 tsp active dried yeast

2 ts baking powder ½ ts salt 1 ts blackseeds Wet ingredients: 1 cup hot water 2 ts apple cider vinegar 1 tb avocado or melted coconut oil

SERVES 2

Preparation Preheat the oven to 180 degrees Celsius and line a baking pan with a baking sheet and set it aside. In a large mixing bowl, add all the dry ingredients and mix them well using a spatula. In a separate bowl, add the wet ingredients and mix them well, then pour directly to the dry mixture. Mix the batter very well using a spatula or a wooden spoon until a sticky dough forms up. Brush the dough with avocado oil, and leave it to rest for about 1520 minutes, covered. Afterwards, divide the dough bun into 4 equal quarters, and roll each piece to form a bun, and place them finally on the baking sheet. Pat each bun with some water and sprinkle the black seeds over the top of each bun, unless you prefer to add the black seeds into the dough. Bake the buns for about 35-40 minutes and until a toothpick inserted in the center of the bread comes out clean. Cool the buns for a few minutes before slicing.

Bagels

As Often as You Want

Ingredients Dry ingredients:

TIME: 60 mins

2 cups almond flour ¼ cup psyllium husk 2 tb ground flaxseed 2 ts baking powder

1 ts instant yeast ½ ts stevia ¼ ts of each: salt, ground nutmeg Wet ingredients: 1 ¼ cup hot water 2 tb avocado oil 1 tb vinegar Toppings: “Everything bagel seasoning” 1 tb of each: poppyseeds or chia seeds, blackseeds, garlic powder, nutritional yeast, flaked almonds, pumpkin seeds, dried Italian herbs 1 ts of each: salt, oregano

SERVES 4

Preparation In a large mixing bowl, add the dry ingredients and mix them well using a whisk. In a separate bowl, mix the wet ingredients and gradually pour onto the dry mixture. Using a spatula, fold in the ingredients gently to let absorb the liquids, then using your hands knead for about 10 minutes until the dough has become soft and moist. The texture of the dough should be smooth, slightly sticky, and does not crack. If it turns out dry and could crack, add more water (a tablespoon at a time) and knead until it has reached the desired result. Form the dough into a ball and cover it with a kitchen towel to rest for 30 minutes. Next, remove the dough ball and cut it into four equal quarters. Roll each piece to form a ball, press it over the board gently to flatten the surface, and using your thumb, create a donut hole at the center of the ball, shape it into a bagel and press the sides gently into the center to smooth any cracks that might be formed. Next, bring a pot of water to boil (adding 1 tb of salt) and drop in the bagels to cook. Wait until the bagels float to the top, let cook on each side for 4-5 minutes, and flip on the other side to continue cooking. Scoop out and drain the bagels on a thick paper towel for a few minutes to prepare them to bake. Finally, coat each bagel from all sides with some oil, place them on a baking sheet lined with a parchment paper, and sprinkle with the “Everything bagel seasoning” by mixing all its ingredients in a ramekin*, or sprinkle with plain seeds of your choice (poppyseeds, chia seeds, blackseeds, flaked almonds, or pumpkin seeds) without making the seasoning. Bake in a preheated oven set on 180 degrees Celsius for about 30 minutes or until golden brown. Let the bagels cool for a few minutes before serving. *Note: You can use “Everything bagel seasoning” in other recipes like sprinkle pizza toppings, sandwiches, avocado spread on bread, salads, etc.

Flaxseed Crackers with Avocado Dip

As Often as You Want

Ingredients For the flaxseed crackers:

TIME: 30 mins

1 cup flaxseed, freshly grounded 1 ts garlic powder 2 ts of any herb: dried rosemary, oregano, thyme ½ tb chia seeds

½ tsp salt ½ cup hot water For the avocado dip: 1 ripe avocado, mashed

2 ts lemon juice ½ ts salt ¼ ts black pepper ½ ts garlic powder

1 tb fresh cilantro, finely chopped (optional)

SERVES 2

Preparation preheat the oven to 200 degrees Celsius, and line a baking tray with a baking sheet and set it aside. Start with the crackers: in a large bowl, combine all the ingredients and mix using a wooden spoon until an even dough forms. You might need to add ½ tablespoon of flaxseed meal to the dough if it was too sticky. Bring two sheets of parchment paper and sandwich the dough in between, and roll the dough using a rolling pin until you reach the desired thickness of the crackers. Gently cut dough into squares on the baking sheet using a greased plastic knife. Transfer the sheet onto the baking tray, and prick each cracker with a fork, then bake for 20-30 minutes until crisp and edges are browned but not burnt. Baking time depends on how thick or thin the crackers are. Serve with the avocado dip after you mix all its mentioned ingredients in a bowl.

Grilled Stuffed Mushrooms

As Often as You Want

Ingredients 2 large mushrooms

TIME: 25 mins

4 artichoke bottoms (frozen) 1 cup water 1 cup spinach 2 garlic cloves, crushed

1 tb nutritional yeast 1 ts of each: salt, black pepper, ginger powder 2 ts lemon juice 1 tb avocado oil

1 ts fresh parsley, chopped 1 tb capers

SERVES 1

Preparation Start with preheating the oven on 180 degrees Celsius and line a baking tray with a parchment paper slightly greased with oil and set it aside. Next, clean the big mushrooms and remove the stems gently. In a small cooking pot, cook the frozen artichoke bottoms with 1 cup of water until they have become soft. In a separate medium size sauce pan set on medium- low heat, add the oil followed by the garlic, sauté until aromatic, and toss in the mushroom stems and spinach leaves torn by hand. Bring the cooked artichoke to a cutting board and chop into small pieces and add to the spinach. Mix well for a minute, turn off the heat, and finally mince it all using a hand blender. Scoop the stuffing into the mushroom bottoms and transfer to the oven to bake for 15 minutes. Finally, serve the baked mushrooms and sprinkle with some freshly-chopped parsley and capers.

Zero GI Cheddar Cheese Spread

As Often as You Want

Ingredients 1 ½ cup coconut milk

TIME: 5 mins

½ cup nutritional yeast 4 tb psyllium husk ½ ts of each: garlic powder, smoked paprika, turmeric, mustard (optional) ¾ ts salt

SERVES 4

Preparation in a small saucepan heat the milk first then add the nutritional yeast and seasoning, mix well using a small whisk until it is all well-incorporated. Finally add the psyllium husk and continue whisking for 1-2 minutes until a stretchy cheddar-like cheese has been formed. Serve immediately to spread your sandwiches, bread slices, top pizzas, etc. To reheat leftover spread cheese, add a bit of milk.

Sea Moss Gel (Irish Moss Algae)

As Often as You Want

Ingredients 1 cup packed dried sea moss

TIME: 24+ hrs

Filtered or spring water 1 lemon or lime (optional) SERVES MANY

Preparation To clean the packed dried sea moss, it is important that you use only filtered or spring water – not tap water. In a large bowl, put the dried sea moss and pour enough roomtemperature water to cover the surface. Using your clean hands, massage the sea moss gently in the water to clean the ocean debris such as salt and sand. This would take a few minutes. Discard the water and repeat the step again and as the sea moss becomes rehydrated slowly and becomes softer, make sure to massage it and clean all the remaining debris. Discard the water. Soak the sea moss with water for the third and final time and add a sliced lemon or lime (optional) to reduce the ocean taste and smell. You may want to slightly squeeze the lemon/lime right into the clean water and toss in all the quarters/slices. Cover the bowl with a lid or plastic wrap, and set it on the counter top to rehydrate for 24-36 hours. Next, when the sea moss has become rehydrated and soft, scoop it all out and transfer it to a blender or a food processor. Add 1½ cup of clean filtered or spring water and blend for a few minutes. Depending on the sea moss type you have, you might need to add ½ cup more water to thin it. The consistency you need to reach to is a creamy, gel-like consistency, and similar to the apple sauce. * Transfer the sea moss gel into a big Mason jar, cover, and refrigerate for a minimum of 4 hours (or overnight) to set and thicken. You can add it in your smoothies, soups, stews, etc. Keep it refrigerated and use within 2 weeks. You can also freeze in ice cubes and use them any time in your meals. *Note: use the soaked-in water to water your plants as it is highly nutritious. Some recipes use this water to blend with the soft rehydrated sea moss. However, as it may still contain ocean debris, it is unharmful but might not be preferred to use for consumption.

Lacto-Fermented Pickles (Cucumbers, Bell Peppers)

As Often as You Want

Ingredients 8-10 small cucumbers, whole

TIME: 1-3 weeks

2 Colored bell peppers, sliced 10 Garlic cloves, whole 2 fresh red or green chili pepper, whole 1 tsp each: peppercorns, allspice, dill seeds, fennel seeds, coriander seeds, mustard seeds, celery seeds, cloves A big handful of fresh dill 4 bay leaves 2 cabbage leaves Filtered water, room temperature Pickling salt

SERVES MANY

Preparation prepare two separate jars for fermentation cleaned with hot soapy water; one for the cucumbers and the other for the bell peppers. Add 1 teaspoon of each of the mentioned spices in both jars (according to your liking), some garlic cloves, bay leaves, and fresh dill springs. For the cucumbers, poke each cucumber center with a knife and place each one standing packed tightly and repeat the same for the sliced bell peppers. You may add the chili peppers in the remaining space if you preferred.

Make the salt water brine: add 2 heaped teaspoons of salt for each 1 cup of room temperature water. Mix well until the salt is fully dissolved and pour the quantity needed into the jars. Press down everything until covered with the brine. Next, fold in a fresh cabbage leaf and press it down in each jar to make sure that everything is fully covered in brine and have no access to air. Cover the jars with a lid and place over a tray to collect any overflow. Note that bubbles, overflow, and cloudy water indicate fermentation. Loosen the lids once a day to release any buildup gas as the vegetables ferment. Set on the counter top in a cool, dark place for 1-2 weeks. Depending on the surrounding temperature, the fermented pickles take less time to brine in hot weather and take more time in cold weather. Depending on the taste preference, you may decide when the fermented pickles are ready to be served. Transfer to the fridge when they are ready to preserve them for longer.

Sauerkraut (Sour Cabbage)

As Often as You Want

Ingredients 1 head red cabbage (approx. 1 kilo)

TIME: 3 weeks

1 tsp each: fennel seeds or caraway seeds 1 cabbage leaf Pickling salt

SERVES MANY

Preparation Prepare a jar for fermentation cleaned with hot soapy water. Wash and dry the cabbage very well, chop the cabbage head into quarters and trim the core of each, then thinly slice the cabbage and transfer into a big mixing bowl. Next is the dry-salting technique: for every 1 kilo of shredded cabbage, add 1 tablespoon of salt. This recipe calls for 1 tablespoon of salt to sprinkle over the cabbage, mix it well using clean hands (or clean disposable elastic gloves). Squeeze and knead the cabbage for a few minutes until it begins to draw out its liquid. Cover with a clean kitchen cloth and let it rest for about 20 minutes, then squeeze and knead the cabbage again for 10 minutes until the liquids are increased. Repeat this step for up to 2 hours until the cabbage softens and more brine is produced. The dry-salting technique helps to produce the brine without the need to prepare a salt water brine. Finally, and just before transferring the cabbage into the jar, add your choice of spices, mix them with the cabbage and its brine and transfer into the jar. Press down each batch to ensure the brine covers the surface, and fill up the jar for up to two-thirds full only. Finally, fold a cabbage leaf and cover the surface pressing it down tightly so it is soaked in the brine as well. Place the jar on a tray and cover it with a clean kitchen cloth or a cheesecloth to let the cabbage bubble up and ferment, it may also overflow. Set aside in a cool, dry place over the counter top for 3 days. Afterwards, cover the jar with a lid and transfer to the fridge for about 2-3 weeks until it tastes ready to your liking and serve.

Chocolate Balls

As Often as You Want

Ingredients For the chocolate balls:

TIME: 30 mins

¼ cup cocoa powder 3 tbs coconut oil, melted 3 tb milk of your preference 2 ts stevia

2 tbs peanut butter, or almond butter 1 cup almond flour 1 tb chia seeds 1 ts vanilla extract

1 ts cinnamon powder (optional flavor) For coating: 3 tb almond flour OR finely crushed nuts (almonds, peanuts, Brazil nuts) 1 tb cocoa powder ½ ts stevia (optional)

SERVES 4

Preparation to make the chocolate balls, start with adding all the ingredients in a bowl and mix well with a spatula until the dough is formed, cover and let it rest for 10 minutes. Next, prepare the coating mixture in a deep bowl and set aside. Then start forming the chocolate balls and drop them into the coating mixture one by one, and transform them on a place. Once all the balls have been formed and well coated, place into the freezer for 10 minutes or the fridge for more time to chill. Serve chilled.

Vegan Waffles

As Often as You Want

Ingredients 1 cup almond flour

TIME: 30 mins

½ tb baking powder 1 tsp psyllium husk ½ cup soy milk, warm 1 tsp apple cider vinegar

2 tbsp almond butter, melted 1 tbsp stevia (optional) 1 tsp vanilla extract ¼ ts salt

Coconut/ avocado oil, for brushing or spraying

SERVES 2

Preparation start with preparing the vegan buttermilk by mixing the warm soy milk with the vinegar and setting it aside for 5 minutes to thicken. Then combine the rest of the ingredients into a bowl, mix them well, and add the buttermilk. Mix all the ingredients well until a sticky dough is formed. Form the dough into a ball and cover it with a plastic wrap and let it rest for 10 minutes. Heat the waffle maker and prepare it by brushing/spraying it with coconut or avocado oil. Divide the dough into two balls, and place one at the center of the waffle maker and press it to cook as per the instructions of your machine. Serve as a savory dish as a sandwich, or as dessert with your favorite topping.

Pancakes (With Eggs)

Occasionally

Ingredients 3 eggs

TIME: 25 mins

1 ½ cup almond flour 2 ts stevia 1 ts baking powder 1 ts cinnamon powder

1 tb flaxseed meal 1 ts apple cider vinegar 1/3 cup milk 1 ts vanilla

1 tb coconut oil, melted and cooled ¼ ts salt Coconut/ avocado oil, for brushing or spraying

SERVES 3

Preparation start with preparing the vegan buttermilk by mixing the warm milk with the vinegar and setting it aside for 5 minutes to thicken. Then combine the rest of the ingredients into a bowl, mix them well using a wooden spoon, and add the buttermilk. Mix all the ingredients well until the batter is well incorporated, and set it to rest for 10 minutes until it thickens and forms air bubbles. Heat the waffle maker and prepare it by brushing/spraying it with coconut or avocado oil, and cook the waffle according to your machine instructions. For the pancakes, set the skillet pan on medium heat, brush with oil and scoop the batter to cook the pancakes. Cook for about 2 minutes and flip to the other sides or until golden brown. Serve with your favorite topping.

Chocolate Brownie

As Often as You Want

Ingredients 3 eggs

TIME: 30 mins

1 ts stevia ½ ts salt 1 ts baking powder ½ cup cocoa powder

1 ¼ cup almond flour 3 tb coconut butter, melted and cooled 1/3 cup soy milk 1 tb apple cider vinegar

1 ts vanilla For the topping: ½ cup peanut butter 1 ½ ts cocoa powder

¼ ts stevia 1 tb cocoa nibs, to sprinkle 1 tb crushed peanuts, to sprinkle

Pan size: 8-inch/ 20 cm pan (square, round)

SERVES 5

Preparation Preheat the oven to 160 degrees Celsius, then prepare the buttermilk by mixing the milk with vinegar in a glass and set aside for 5 minutes until it thickens. For the batter, whisk the eggs and all the rest of the ingredients including the buttermilk and mix well until the batter looks thick and well incorporated. Pour the batter into a baking pan lined with parchment paper, then bake for 20-22 minutes, or until a toothpick inserted in the cake comes out with a little crumb but not sticky. This means the brownie is baked and moist. After the baking time, turn off the oven and let it stay in the oven for 5 minutes more, then take it out to cool on the countertop. Transfer the brownie to a serving dish. Garnish with the suggested topping by mixing the peanut butter, cocoa powder and stevia, then sprinkle with peanuts and cocoa nibs.

Lemon Poppy Seed Muffins

Occasionally

Ingredients 3 eggs

TIME: 35 mins

1/3 cup milk 1 tb apple cider vinegar 3 tb lemon juice 1/3 cup melted coconut milk, cooled

1 ts stevia 2 ts vanilla 3 cups almond flour 2 ts baking powder

2 tb poppyseeds 2 tb yellow lemon zest ¼ ts salt

SERVES 5

Preparation Preheat the oven and set on 175 degrees Celsius, and line the muffin tins in the tray. Prepare the buttermilk by adding the vinegar into the milk, and set it to thicken for about 5 minutes. For the batter, start by whisking the eggs, then add the rest of the ingredients in addition to the buttermilk and mix well using a wooden spoon or a spatula. Scoop the batter into the 12 muffin tins and set to bake for about 22-25 minutes, until the toothpick inserted in a muffin comes out clean or with a little crumb. Cool the muffins on the countertop for about 10 minutes before transferring onto a serving dish. Cool the muffins for about 1 hour before serving.

Dark Chocolate

As Often as You Want

Ingredients 1 ¼ cup cocoa butter

TIME: 70 mins

2 tb coconut oil 1 cup cocoa powder, sifted 1 ts stevia ½ ts vanilla

¼ ts salt

Optional add in-s such as: Edible oil-based flavors: citrus, berries, nutty flavors, etc

Spices: chili spice, cardamon, cinnamon, nutmeg Roasted almonds, peanuts, Brazil nut Cocoa nibs

SERVES MANY

Preparation Prepare the silicon chocolate molds or a small pan of your choice lined with a parchment paper and set aside. Prepare a heat-proof small bowl with the cocoa butter and coconut oil, and set it aside. Next, bring a small pot of water to boil. Reduce the heat to simmer and place the bowl over the water without touching the water surface. With this heated bath technique or (bain-marie), the cocoa butter and coconut oil will slowly melt, mix it to fully incorporate. After it has melted, remove from the heated bath and add the cocoa powder, salt, stevia, and your choice of essential oils/ spices. Whisk that until smooth, then pour into the chocolate molds or the lined small pan, and finally sprinkle some cocoa nibs and nuts according to your liking. Chill the molds in the fridge for an hour or more to set. *

*Note: serving suggestion in the image is barley coffee.

Almond Cookies

As Often as You Want

Ingredients 1 ¼ cups almond flour

TIME: 40 mins

¼ cup coconut oil, melted 4 tb ground flaxseeds 1 ts stevia ¼ ts nutmeg

Almond flakes or halves for garnish

SERVES 5

Preparation Start with preheating the oven to 180 degrees Celsius and line a baking tray with a parchment paper. Next, in a large mixing bowl, combine all the ingredients and knead them well for about 5-10 minutes to form a soft cookie dough. Form the cookies and place them on the baking sheet, pressing them gently on the thickness of your liking. Garnish with almonds and bake for about 30-35 minutes or until golden brown (baking may vary depending on your oven). You may also want to dip cooled cookies in melted and cooled dark chocolate that has been previously prepared.

Avocado Shake

As Often as You Want

Ingredients 1 cup coconut milk

TIME: 5 mins

½ ripe avocado ¼ ts stevia ½ ts chia seeds 1 tb sea moss gel

Some chia seeds, to sprinkle

SERVES 1

Preparation Add all the ingredients at once in a blender and blend for a few seconds. Pour into a serving cup and sprinkle with some chia seeds. Serve immediately.

Sahlab (Salep Drink)

As Often as You Want

Ingredients 1 cup coconut milk ½ ts stevia

TIME: 5 mins

1 ts of each: psyllium husk, pumpkin spice pinch of salt, saffron SERVES 1

Preparation In a small sauce pan set on medium heat, pour the milk, stevia and salt. Let it warm then add the pumpkin spice, saffron, and psyllium husk. With constant stirring and as it heats up, turn off the heat when the psyllium husk has become activated and thickened the drink. Pour into a cup, and garnish with optional ingredients of a pinch of cinnamon powder and saffron. Serve immediately.

Almond / Peanut Butter Shake

As Often as You Want

Ingredients 1 cup coconut milk

TIME: 5 mins

4 tb almond or peanut butter 1 ts cinnamon ½ ts chia seeds ¼ stevia (optional)

Some chia seeds and cinnamon, to sprinkle

SERVES 1

Preparation Add all the ingredients at once in a blender and blend for a few seconds. Pour into a serving cup and sprinkle with some chia seeds and a dash of cinnamon powder. Serve immediately.

Green Smoothie

As Often as You Want

Ingredients ¾ cup water

TIME: 5 mins

1 cup spinach ¼ cup Rocca leaves ¼ cup cilantro or parsley 1 tb fresh ginger, grated

¼ cup lemon juice 1 ts spirulina 1 tb sea moss gel ¼ stevia

½ ts chia seeds

SERVES 1

Preparation Add all the ingredients at once in a blender and blend for a few seconds. Pour into a serving cup and serve immediately.

Lemonade

As Often as You Want

Ingredients ¾ cup water

TIME: 5 mins

¼ cup lemon juice ½ cup fresh mint leaves 1 ts spirulina (optional) 1 ts fresh ginger, grated

1 tb sea moss gel ¼ ts stevia

SERVES 1

Preparation Add all the ingredients at once in a blender and blend for a few seconds. Pour into a serving cup and serve immediately.

Cauliflower Tabbouleh Salad

As Often as You Want

Ingredients 2 cups finely chopped parsley

TIME: 25 mins

½ cup finely chopped fresh mint ½ cup cauliflower rice (ready-made/ stir-fried) 1 tomato, finely diced 1 cucumber, finely diced

4 pieces of dried tomatoes, diced

Dressing: 4 tbs lemon juice

1 ts salt 3 tbs avocado oil 2 tbs dried mint

SERVES 2

Preparation Start by preparing the dressing; mix the ingredients in a cup and pour into the cauliflower rice, then mix it well, and set it aside to soak the flavor. In another bowl, add the parsley, mint, cucumber, tomatoes, dried tomatoes, and finally the flavored cauliflower rice. Mix well and serve.

Hot Brussels Sprout Salad

As Often as You Want

Ingredients 500 grams brussels sprout, cut in quarters

TIME: 20 mins

3 tb Avocado oil 2 cloves of garlic, crushed A few pieces of dried tomatoes, chopped 2 ts salt

1 ts black pepper 1 ts chili red pepper flakes (optional) 2 ts cumin 2 ts garlic powder

1 ts black seeds 1 tb peanuts

Dressing:

1 ts salt ½ cup fresh coriander, finely chopped 1 tb avocado oil 4 tb lemon juice

2 tb balsamic vinegar

SERVES 2

Preparation Set a skillet pan on medium heat with 2 tb avocado oil, then toss in the brussels sprouts. Add the salt, pepper, cumin, and garlic powder, mix well with a spatula and cover the pan to cook for 10 minutes. Add the crushed garlic and mix for additional 1 minute to infuse with the flavor and turn off the heat. In a separate bowl, prepare the dressing and pour onto the cooked brussels sprouts. Transfer the mixture to a serving bowl, garnish with chopped dried tomatoes, and sprinkle with black seeds, peanuts, and chili hot pepper flakes. Serve hot.

Kale Salad

As Often as You Want

Ingredients 3 kale leaves 6 pieces cherry/grape tomatoes, sliced or halved

TIME: 10 mins

3-4 artichoke bottoms, sliced ½ cup green/ red oak leaf lettuce ½ bell pepper, coarsely chopped 1 cucumber, coarsely chopped ½ ripe avocado, sliced ¼ cup fresh parsley, chopped A few fresh mint leaves 2 tb green/black olives, sliced 1 tb pumpkin seeds/ shredded almonds

Dressing ingredients: 2 tb lemon juice 2 tb avocado oil 1 tb balsamic vinegar 1 ts dried mint 1 ts salt ½ ts black pepper 1 fresh garlic, crushed (optional)

SERVES 2

Preparation Bring a large salad bowl and start with tearing the lettuce leaves with your hands, followed by the kale leaves after you have cut off the hard stems of the kale. Next, add the chopped vegetables: tomatoes, cucumber, artichoke, bell pepper, parsley, mint leaves, and olives. Prepare the lemon dressing by adding all the ingredients in a cup and mix that well then pour onto the salad. Mix the salad well then finalize with adding the sliced avocado and pumpkin seeds or the almonds, and serve immediately.

Hot Tempeh Salad

As Often as You Want

Ingredients 1 Tempeh block, about 150 grams

TIME: 30 mins

2 cups kale leaves, hard stems removed 1 cup Brussels sprouts, halved ½ cup mushrooms, sliced To garnish: pumpkin seeds, alfalfa

Tempeh marinating sauce: 2 tb almond butter ½ cup water

2 ts salt 1 ts of each: turmeric, curry powder ½ ts of each: black pepper, smoked paprika, garlic powder, hot sauce (optional) 3 tb lemon juice 2 tb avocado oil

SERVES 2

Preparation Start with preparing the tempeh; to reduce the bitter taste boil the tempeh block in water for about 8-10 minutes. Scoop out and drain the tempeh block on a thick paper towel for a few minutes to prepare for the next step. Cut the tempeh block into thick slices, transfer into a deep plate and pour the sauce mixture onto the tempeh. Let it marinate for about 10 minutes. In a cooking pan set on medium heat, toss in the tempeh slices to grill on both sides and immediately toss in the rest of the ingredients (kale leaves, brussels sprouts, mushrooms). Mix well and pour in the rest of the marination sauce and let it cook for about 5-8 minutes). Sprinkle with some pumpkin seeds and alfalfa and serve immediately.

Cauliflower Rice

As Often as You Want

Ingredients 1 cauliflower head, about 400 grams

TIME: 25 mins

2 tbs finely chopped fresh parsley to sprinkle 1 ts salt 1 ts black pepper 1 ts cumin

2 tbs avocado oil

SERVES 3

Preparation Chop the clean cauliflower head into florets, and use the box grater or food processor to grate the cauliflower into rice and make sure not to overdo it so it does not turn into a paste. Once you have your cauliflower rice, sauté in a large skillet over medium heat with the oil. Add the salt, black pepper and cumin, and mix gently for 2 minutes. Cover the skillet with a lid so the cauliflower steams become more tender and become flavorful with the added spices. You can also season with your choice of spices to mention (turmeric, paprika, nutmeg, curry). Remove the lid and mix gently for 3 more minutes. Serve hot or cold, and sprinkle with some freshly-chopped parsley.

Vegetables Strew with Rice

As Often as You Want

Ingredients 1 red bell pepper, cubed

TIME: 30 mins

1 cup fresh tomato juice (about 3 medium-sized ripe tomatoes) 1 cup coconut milk or cream 2 garlic cloves, minced 1 cup spinach, chopped

½ cup coriander, chopped 1 pack tofu (340 grams), cubed 1 tb freshly grated ginger 2 tb avocado oil

1 ts curry ½ ts cumin ½ ts turmeric 1 ts salt

1 ts black pepper 1 ts psyllium husk

SERVES 2

Preparation In a cooking pot set on medium heat, add the oil and sauté the bell pepper, fresh garlic, fresh ginger, coriander, and season with all the spices for a minute then pour the freshly prepared tomato juice. Cover with a lid and let cook for 10-15 minutes. Add the spinach, coconut milk or cream, psyllium husk, and stir to thicken. Before serving, add the cubed tofu and let it cook for a minute. Serve hot with cauliflower rice.

Soy Noodles with Feta Cheese

As Often as You Want

Ingredients 1 pack of dry soy noodles, 400 grams

TIME: 20 mins

1 pack of feta cheese, 200 grams 10 pcs cherry or grape tomatoes, halved Fresh mushrooms, 300 grams 2 cloves of garlic, crushed

4 pcs asparagus, sliced A few stems of thyme leaves 1 ts chili pepper flakes (optional) 1 ts salt

1 ts black pepper 2 tb avocado oil 2 tb fresh parsley

SERVES 2

Preparation Cook the soy noodles per the packet instructions and drain from water. Meanwhile, in a separate medium cooking pan add 2 tb avocado oil and set on medium heat and toss in the mushrooms, garlic, asparagus, cherry/grape tomatoes, and thyme and sauté for a few minutes until mushrooms become tender, then add the spices and feta cheese and cover the pan to let the cheese incorporate and transform into a creamy mixture. Cook for about 2 minutes with constant mixing, and reduce the heat. Finally, turn off the heat and add the cooked soy noodles over the creamy mixture and mix well. Serve immediately and sprinkle with some freshly chopped parsley. * Note: replace the soy noodles with shirataki noodles if preferred.

Purslane Leaves in Tomato Stew (Arabic: Bakleh)

As Often as You Want

Ingredients 4 big size ripe red tomatoes, diced

TIME: 30 mins

300 grams of purslane leaves, coarsely chopped with stems 3 tb avocado oil 2 ts salt 1 ts black pepper

1 hot green pepper (optional)

SERVES 2

Preparation Prepare a cooking pot and set on medium heat with some oil. Then when the oil warms add the purslane and sauté for a few minutes until the leaves soften, then add the tomatoes. Season and mix well, reduce the heat and cover the pan to cook for 10 minutes. Serve hot or cold with bread and hot pepper.

Molokhia Stew (Jute Mallow Leaves)

As Often as You Want

Ingredients 500 grams Molokhia whole leaves (fresh/frozen)

TIME: 20 mins

2 cups water 2 ts salt 1 ts black pepper 3 cloves of garlic, crushed

2 tbs avocado oil Lemon juice

SERVES 2

Preparation In a medium cooking pot add the water and let it boil then add the Molokhia leaves to cook. Reduce the heat and season with salt and pepper and let it cook for about 20 minutes or until the leaves become very soft and tender. After it has been cooked and just before serving the stew add the garlic flavor. Using a frying pan, sauté the crushed garlic in some oil for a few seconds with constant mixing. As soon as the garlic fragrance is released, turn the heat off and toss the garlic and oil immediately into the stew. Make sure not to sauté the garlic more than a few seconds as it burns quickly and turns out bitter. Serve hot or cold with a squeeze of lemon juice, and is best enjoyed dipped with bread. *Note: if you prefer the Molokhia leaves finely chopped/ minced, use a hand blender and blitz the leaves after they have been cooked, and just before adding the sauteed garlic in the final cooking step.

Soy Noodles in Pesto Cream

Occasionally

Ingredients 1 pack of dried soy noodles, 400 grams

TIME: 25 mins

200 fresh mushrooms, sliced 1 clove of garlic, crushed 1 cup fresh spinach leaves, coarsely chopped ½ cup pesto cream (recipe found in the Appetizers section)

¼ cup Brazil nuts, crushed 5 (or more) pieces of dried tomatoes, chopped 2 asparagus stalks, sliced (optional) 1 ts salt

1 ts black pepper 1 ts red pepper flakes (optional) 2 tb avocado oil

SERVES 2

Preparation Cook the soy noodles per the pack instructions, and drain the water afterwards. In a separate medium skillet set on medium heat, add the oil and toss in the mushrooms, garlic, spinach, asparagus and spices for about 10 minutes until mushrooms become tender, then add the pesto cream and dried tomatoes and cook for 5 minutes, pan covered with a lid and reduced heat. Finally, turn off the heat and add the cooked soy noodles over the creamy mixture and mix well. Sprinkle with the crushed Brazil nuts and red pepper flakes and serve hot. *Note: replace the soy noodles with shirataki noodles if preferred.

Shakshuka Scrambled Eggs

Occasionally

Ingredients 2 fresh eggs

TIME: 10 mins

1 medium size ripe tomato, diced 2 asparagus stalks, sliced ¼ cup celery, chopped (optional) 2 tb avocado oil

½ ts salt ½ ts black pepper 1 ts garlic powder ½ ts turmeric

red chili flakes, to sprinkle (optional) 1 tb freshly chopped parsley to sprinkle

SERVES 1

Preparation In a small skillet set on medium heat, add the oil, diced tomatoes, asparagus, and spices and sauté for 2 minutes. In a separate bowl, break the eggs and beat well using a fork. Add the beaten eggs to the skillet and mix well with the tomatoes, celery and asparagus for 5 minutes with constant mixing until the eggs are cooked to your preference. Sprinkle with optional ingredients and serve hot with flat bread. *Note: you may use cherry or grape tomatoes instead of the regular tomatoes or mix between both kinds.

Soy Noodles with Mushrooms

Occasionally

Ingredients 1 pack of dry soy noodles, 400 grams

TIME: 30 mins

1 cup dried mushrooms (used boletus edulis “porcini” mushrooms) 1 cup hot water 200 grams of fresh mushrooms (mixed oyster and brown portobello mushrooms), sliced 5 asparagus stalks, sliced 1 cup broccoli florets (optional) 3 tb avocado oil 1 tb garlic powder 1 ts ginger powder ½ ts nutmeg 2 ts salt 1 ts black pepper 1 cube of fresh ginger

SERVES 2

Ingredients 2 cloves of garlic, crushed 2 tb nutritional yeast 2 tb balsamic vinegar 1/8 ts stevia (optional) ½ cup peanuts 1 tb dried chili pepper flakes Alfalfa to sprinkle (optional)

Preparation Start with rehydrating the dried mushrooms by adding them to a bowl with hot water, cover and set aside for 10 minutes. Cook the dry soy noodles in the boiling water and as instructed on its pack. Meanwhile in a frying pan set on medium heat, add the oil then the fresh mushrooms, asparagus, and broccoli. Season with salt, pepper, ginger powder, and nutmeg. Mix them well, and cover the pan to cook for about 10 minutes on low heat. After the mushrooms produced the juices and became tender, add the fresh ginger, fresh garlic, nutritional yeast, stevia, and balsamic vinegar. Drain the rehydrated porcini mushrooms by using a fine sieve and add this water to the stew. Chop the rehydrated porcini mushrooms and add them to the stew as well, and let simmer for an additional 5 minutes, then turn off the heat. When the soy noodles are cooked, drain from the water and add them immediately to the stew, mix well to incorporate the sauce and flavors. Serve the dish hot and sprinkle with peanuts and dried chili pepper flakes.

*Note: replace the soy noodles with shirataki noodles if preferred.

Stuffed Cabbage Buns

As Often as You Want

Ingredients For the cabbage and stuffing:

TIME: 45 mins

4 cabbage leaves (approximately 350 grams) 1 cup TVP (textured vegetable protein) 3 tb avocado oil 1 ½ ts salt

1 ts black pepper 1 ½ tb cumin 2 tb parsley (freshly chopped) 4 garlic cloves, halved

For the sauce: 1 cup water 2 ts salt 1 ts black pepper

1 tb lemon juice 2 ts cumin 1 ts garlic powder

SERVES 2

Preparation To start, fill a medium cooking pot with water and bring it to boil. Choose 4 big leaves of the green cabbage and drop them in water to cook for about 4-5 minutes or until they soften. Transfer the leaves gently to a plate to drain and cool, and set aside. For the stuffing, prepare the TVP as per the instructions on the pack and when it is ready, add the salt, pepper, cumin, oil and parsley, and mix the ingredients well to prepare for stuffing the cabbage leaves. Next, bring a soup bowl or a ladle and place a cabbage leave at the center of the soup bowl or ladle to make a nest, then scoop it with the stuffing (approximately ¼ cup for each cabbage leaf), then gently fold each tip of the leaf to close the nest (or bun) until it formed. Flip the bun on the palm of your hand and transfer it to the cooking pot. Repeat the method until all the cabbage leaves are stuffed and placed in the cooking pot. Sprinkle with the halved garlic cloves, drizzle with some avocado oil, and finally prepare the sauce in a saucer or a mug and pour it straight to the cooking pot. Place a small plate over the cabbage buns to help the buns maintain their shape with the added weight while cooking. Cover with a lid and cook on medium heat for about 30 minutes. Serve hot or cold.

Stuffed Vegetables in Cauliflower Rice

As Often as You Want

Ingredients 6 pieces small/Indian eggplants (500 grams)

TIME: 2 hrs

2 pieces small cucumbers (150 grams) 3 pieces colored bell peppers (350 grams) For the stuffing: 3 cups cauliflower rice 2 tomatoes, diced 5 tb parsley, freshly chopped 1 tb dried mint 1 tb garlic powder 4 ts salt 2 ts black pepper 1 ts turmeric ¼ ts nutmeg 1 ts cumin 4 tb lemon juice

SERVES 4

Ingredients For the sauce: 3 cups water ½ cup juiced tomatoes (approximately 2-3 small tomatoes) 3 ts salt 1 ts black pepper 2 garlic cloves, minced 2 tb lemon juice 1 tb smoked paprika 6-10 dried tomatoes (rehydrated)

Preparation Start with preparing the vegetables: carve the cucumbers, chopping off the bell pepper heads and cleaning the insides from any seeds, and finally carve the eggplants and let them soak in a salty water (to draw out its bitterness) for 10 minutes and rinse well with running water. In a big mixing bowl, prepare the stuffing by mixing all its ingredients as mentioned, mix well, and stuff all the vegetables. In a cooking pot, place the stuffed vegetables heads up and add the rehydrated tomatoes. Pour in the sauce (by mixing all its ingredients in a separate bowl), and let cook on a medium heat for about 30 minutes or until the vegetables become tender. Transfer the cooked vegetables to a serving plate by gently holding each piece with two big serving spoons, and pour the sauce separately in a serving saucer. Serve hot.

Eggplant Lasagna

Occasionally

Ingredients 2 big eggplants (approximately 500-700 grams)

TIME: 2 hrs

1 pack tofu (349 grams) For the Bolognese: 1 cup TVP (textured vegetable protein) 2 big ripe tomatoes

5-6 pieces rehydrated tomatoes 2 garlic cloves minced ½ cup celery, chopped 1 colored bell pepper, chopped

1 ts smoked paprika 2 ts all spice 1 ½ ts salt 1 ts black pepper

2 tb avocado oil 3 tb parsley, freshly chopped 1 tb dried Italian herbs or oregano, to sprinkle

SERVES 4

Preparation Start with preheating the oven to 200 degrees and grease a baking pan (size 20*20 cm) with some avocado/coconut oil and set aside. Next, prepare to grill the eggplant planks by first peeling the skin off, slicing them lengthwise into a medium thickness, and run the planks with some salt from both sides and set aside for about 30-40 minutes to remove the exceed liquid and some bitterness. Pat-dry each eggplant plank and grill on both sides with some avocado oil. Prepare the TVP as per the pack instructions and set aside. Then prepare the Bolognese by heating a sauce pan set on medium heat, sauté the garlic and celery with some oil for a minute and then add the ready TVP, bell pepper, and season with the mentioned spices. Blend together the fresh tomatoes and the rehydrated tomatoes and pour the mixture to the Bolognese to cook for about 10-15 minutes and until aromatic. Assemble the lasagna layers by placing the eggplant planks at the bottom of the baking pan, then some Bolognese sauce, tofu slices to follow, and repeat until the final top layer is tofu. Bake for about 40 minutes, and grill the top layer for an additional of 10 minutes. Finally, sprinkle with your choice of dried Italian herbs or oregano. Serve hot.

Cabbage Stir-Fry with Noodles

As Often as You Want

Ingredients 400 grams cabbage, thinly sliced

TIME: 20 mins

1 colored bell pepper, sliced 150 grams mushrooms, sliced ½ cup celery, sliced ½ cup broccoli florets

1 cube fresh ginger, thinly sliced 2 garlic cloves, minced 1 cup dried porcini mushrooms (rehydrated in 1 cup of hot water) 2 tb avocado oil 2 ts salt 1 ts black pepper ½ cup peanuts, coarsely crushed 1 tb black seeds ½ ts chili flakes 100 grams soy noodles

SERVES 2

Preparation Set a big skillet on medium heat, add the oil and sauté the celery and garlic for a few seconds or until aromatic, then toss in the sliced vegetables (cabbage, bell pepper, fresh mushrooms, ginger, broccoli) and mix well and cover with a lid to cook for about 10 minutes. Add the rehydrated mushrooms and with its flavored water, season with salt, pepper, chili flakes, and let simmer for a few more minutes until the flavors marry. Meanwhile, cook the soy noodles as per the pack instructions, drain, and toss them into the cooking pan. Mix the noodles with the vegetables and sauce very well until it is well incorporated. Turn off the heat, transfer into a serving dish, and sprinkle with peanuts, black seeds, with more chili flakes if preferred. Serve hot. *Note: replace the soy noodles with shirataki noodles if preferred.

Pizza in Almond Flour Crust (Marinara Sauce Topping)

As Often as You Want

Ingredients 2 ½ cup almond flour

TIME: 45 mins

3 tb ground flaxseed ½ ts of each: baking soda, salt, garlic powder, nutritional yeast ¼ cup avocado oil 1/3 cup hot water Topping: 1-2 small tomatoes, juiced 6 pieces rehydrated dried tomatoes 2 ts ground flaxseed (to thicken sauce) 1 garlic clove, minced ½ ts each: salt, black pepper 1 ts dried Italian herbs or oregano 1 tb avocado oil

SERVES 4

Preparation Preheat the oven to 200 degrees Celsius. In a medium mixing bowl, add all the mentioned ingredients and mix with a wooden spoon or spatula until the dough is formed. Brush it with some avocado oil and cover to rest for 20 minutes. Next, spread the dough on a baking pan lined with a greased baking sheet, and bake it for 12-15 minutes, then remove from the oven and add the topping of your choice, and return to the oven to bake for an additional 8-10 minutes.

For the topping: in a small saucepan set on medium heat, add the avocado oil and minced garlic and sauté until aromatic, then add the rest of the ingredients and simmer for 2 minutes. Cool the sauce before adding it to the crust to bake for an additional 8-10 minutes. When serving, sprinkle with some cheese and additional rehydrated tomatoes, fresh thyme, oregano, or dried Italian herbs. *Note: refer to the vegan baked cheese recipe.

Pizza in Almond Flour Crust (Thyme/Goat Cheese Topping)

As Often as You Want

Ingredients 2 ½ cup almond flour

TIME: 45 mins

3 tb ground flaxseed ½ ts of each: baking soda, salt, garlic powder, nutritional yeast ¼ cup avocado oil 1/3 cup hot water

Topping: 100 grams goat/white cheese, cubed 1 ts of each: black seeds, summak

1 tb avocado oil ½ cup fresh thyme Olives, cherry tomatoes to sprinkle

SERVES 4

Preparation Preheat the oven to 200 degrees Celsius. In a medium mixing bowl, add all the mentioned ingredients and mix with a wooden spoon or spatula until the dough is formed. Brush it with some avocado oil and cover to rest for 20 minutes. Next, spread the dough on a baking pan lined with a greased baking sheet, and bake it for 12-15 minutes, then remove from the oven and add the topping of your choice, and return to the oven to bake for an additional 8-10 minutes.

For the topping: In a small bowl, add all the ingredients and mix them well then sprinkle over the top baked pizza crust. Bake for an additional 8-10 minutes. When serving, sprinkle with some sliced cherry tomatoes and olives.

Cauliflower Pizza

As Often as You Want

Ingredients 3 ½ cups cauliflower rice

TIME: 40 mins

1/3 cup almond flower 3 tb psyllium husk 1 tb flaxseed ½ ts of each: salt, garlic powder

¼ cup hot water Some avocado oil

SERVES 4

Preparation Start with preheating the oven to 180 degrees Celsius, and line a 28-cm baking pan with a parchment paper, greasing it a bit with some oil, and set it aside. Next, in a large mixing bowl, add all the dry ingredients and mix them well using a whisk then add the hot water. Fold in the ingredients using a spatula until a soft dough has been formed. Next, wet your hands with some avocado oil and transform the dough to the greased baking sheet. Press to flatten the dough making its thickness around 1 cm. Transfer to the oven and bake for about 25 minutes, then remove the crust to add your choice of toppings*, and return back to continue baking for an additional 8-10 minutes. The result will be a smooth and chewy crust that can be easily sliced and folded. *Note: serving suggestion in the image is marinara sauce and cheddar cheese spread mentioned in the recipes.

Natto and Broccoli Rice

As Often as You Want

Ingredients ½ cup ready Natto

TIME: 30 mins

2 cups broccoli rice (approx. 400 grams broccoli head) ½ cup fresh mushrooms, sliced 1 bell pepper, chopped 2 cups spinach, chopped

2 tb nutritional yeast 2 cloves of garlic, crushed 1 ts salt 1 ts black pepper

SERVES 2

Preparation Start with preparing the broccoli rice if you do not have left-overs by bringing a clean 400grams broccoli head and chopping it off into florets, then rice it using a food processor. Make sure you blitz for a few seconds until it has transformed into rice, not into paste. Next, in a medium sauce pan set on a medium heat, add the oil and immediately the garlic for a few seconds until it is aromatic, then toss in the mushrooms and bell pepper. Mix for a minute and add the broccoli rice, Natto, and finally the spinach leaves either chopped or torn by hand, salt, pepper, and nutritional yeast. Lower the heat and mix for 2 minutes until the Natto has become slimy. Cover the pan with a lid and let it cook for additional 2 minutes. Serve the dish hot.

Natto with Scrambled Eggs

Occasionally

Ingredients ½ cup ready Natto

TIME: 10 mins

2 eggs 2 tb plant milk ¼ cup mushrooms, sliced 2 tb celery, chopped

1 tb avocado oil 1 ts salt ½ ts black pepper ½ ts turmeric (optional)

1 ts parsley, to sprinkle

SERVES 1

Preparation Start with beating the eggs in a small bowl using a small whisk or a fork, add the milk and seasoning, and set aside. Next, set a medium size skillet pan on medium- low heat, add the oil, mushrooms and celery and sauté for a minute until aromatic followed by the natto. Mix for a few seconds until the Natto becomes slimy then pour in the egg mixture. Using a spatula, fold and mix the eggs every few seconds scraping along the bottom and sides of the pan and continue cooking until it has reached the doneness you prefer. Sprinkle with freshly chopped parsley and serve immediately.

Frittata Eggs

Occasionally

Ingredients 3 eggs

TIME: 10 mins

3 asparagus stalks, sliced 2 tb celery, chopped ¼ cup broccoli florets 4 pieces cherry/grape tomatoes, sliced

3 medium-sized mushrooms, sliced or chopped ½ bell pepper, chopped 2 ts nutritional yeast ½ ts of each: salt, black pepper, turmeric, garlic powder

1 tb freshly chopped parsley, to sprinkle 1 tb avocado oil

SERVES 1

Preparation Start with beating the eggs in a bowl using a small whisk or a fork, add the seasoning including the nutritional yeast and set it aside. Next, set a medium size skillet pan on medium heat. Add the oil followed by all the vegetables and sauté for 2 minutes or until they have become soft, then pour in the egg mixture. Using a spatula, fold and mix the eggs for a few seconds scraping along the bottom and sides of the pan then cover the pan with a lid to cook for a minute until it has become a thick-like pancake, then flip it to cook on the other side for an additional 1-2 minutes. Sprinkle with parsley and serve immediately.

Tofu Scramble with Sautéed Spinach

As Often as You Want

Ingredients 1 pack firm tofu (149 grams)

TIME: 10 mins

2 tb avocado oil 1 garlic clove, crushed 2 cups spinach, chopped 1 tb lemon juice

½ ts turmeric Salt and black pepper to taste

SERVES 1

Preparation In a medium skillet pan set on medium heat, add 1 tb of oil followed by the tofu block. Using a wooden spoon, break the tofu to small pieces and season with turmeric, salt and pepper to taste. Cook for a few minutes until it has dried from the juices, and serve on the dish. Next use the same pan set on medium heat to prepare the sauteed spinach. Add 1 tb of oil followed by the garlic and mix it for a few seconds until aromatic then toss in the spinach. Sauté for about 3-4 minutes until the leaves shrink and become soft. Add lemon juice, salt and pepper to taste, and mix well then transfer int the serving plate next to the tofu scramble. Serve immediately with some optional freshly-cut vegetables or flat bread.

Sushi with Broccoli Rice

As Often as You Want

Ingredients 4 nori sheets (seaweed)

TIME: 10 mins

1 cup broccoli rice (approx. 200 grams broccoli head) 1 cucumber ½ ripe avocado, mashed ½ cup alfalfa

1 bell pepper 4 whole red-leaf lettuce leaves 6-8 whole spinach leaves, stems removed 1 ts black seeds

½ ts salt 2 ts lemon juice

Dipping sauce:

1 tb of each: sea moss gel (optional), freshly shredded ginger 2 ts of each: mustard sauce, balsamic vinegar 1 ts lemon juice ½ ts smoked paprika

SERVES 2

Preparation Start by preparing the broccoli rice by chopping off the clean broccoli florets and shredding them using a food processor. Then add the mashed avocado to the rice including the lemon juice and salt, mix that well and set aside. Next, assemble all the ingredients around your workspace to get ready for preparing the sushi rolls and temaki, and thinly-slice the cucumber and your choice of colored bell peppers. Bring a nori sheet and place it on a parchment paper or a bamboo mat if you have, and scoop the rice and gently spread it using a rice paddle to form an even layer to cover the surface. Next, add the ingredients of your choice in the middle of the like lettuce leaves, spinach leaves, alfalfa, cucumber, bell pepper. Fold in and roll the nori tightly. Transfer the sushi roll onto a plate and cut it into 3-4 pieces using a sharp knife. Repeat for the rest of the nori sheets. For the temaki sushi (cone-shape/ handroll), cut one nori sheet in half. Assemble horizontally and scoop in the rice mix on the left side, adding your choice of vegetables and leaves aligning them in a diagonal line from the top left corner of the leaf to the bottom, then take the bottom left corner of the nori and fold it over the stuffing, and continue folding it around the handroll until the cone is shaped. Seal the dry tip of nori with a bit of rice mixture and glue it. Serve the temaki immediately to savor the crispy nori. You may sprinkle the sushi rolls and temaki with some black seeds, and serve a dipping sauce on the side after you mix all its ingredients in a sauce bowl.

Tofu Satay Skewers

As Often as You Want

Ingredients 1 pack firm tofu (349 grams)

TIME: 30 mins

6 wood skewers Avocado oil, to grill For the sauce: 1 tb grated fresh ginger

2 garlic cloves, crushed 4 tb coconut milk 2 tb water 4 tb peanut butter

3 ts lemon juice or vinegar 1 ts of each: salt, curry, smoked paprika, turmeric, and optional chili sauce/ dried red chili flakes 1 ts freshly chopped cilantro or parsley, to sprinkle

SERVES 2

Preparation Start with having the skewers soaked in cold water for 10 minutes to avoid getting them burnt when grilled. In the meantime, bring the tofu block on the cutting board (after you discarded the excess water) and cut it into 24 cubes and transfer gently into a large bowl. Next, in a separate bowl prepare the marination sauce by adding all its ingredients into a bowl, mix that well until fully incorporated, and pour that onto the tofu cubes. Mix the cubes gently until they are well coated with the sauce and leave to marinate for about 10 minutes, covered. Time to grill the satay: bring a grill pan and set it on a medium-high heat and brush it with some avocado oil. Bring the skewers and add 4 cubes of marinated tofu on each skewer and place them on a flat plate. Use the excess marination sauce for extra dipping by transferring it into a small sauce pan and heat it for a few minutes, and set it aside. Transfer the ready skewers onto the grill immediately. Let each side grill for 2-3 minutes or until golden and flip until all sides have been grilled which would take about 18-20 minutes. Transfer onto a serving plate, pour the sauce onto the skewers or serve it in a sauce bowl aside for dipping. Sprinkle with freshly- chopped cilantro or parsley with some grilled vegetables of your choice (suggesting mushrooms and asparagus, grilled in the same pan and marination sauce). *Note: You can also bake in a preheated oven on high heat 180 degrees Celsius for around 20-25 minutes.

Grilled Tofu in Waffle Sandwich

As Often as You Want

Ingredients Refer to the “vegan waffles” recipe to prepare 2 pieces for the sandwich.

TIME: 30 mins

For the sandwich ingredients: SERVES 1

2 slices of a tomato, grilled

1 thick slice of a firm tofu, grilled 2 tb avocado oil One half of ripe avocado 1 tb lemon juice

½ ts salt ½ ts black pepper ½ ts garlic powder Some lettuce leaves

Some Rocca leaves

Preparation Start by referring to the Waffles recipe to prepare two pieces for the sandwich. Grill the tomato slices and tofu slice on a greased grill with the avocado oil or a frying pan and season with a bit of salt and pepper on both sides. Meanwhile, bring a bowl to prepare the avocado mash. Using a fork, mash half of a ripe avocado then add the lemon juice, salt, black pepper, and garlic powder. Mix the avo-mash well and scoop it on a waffle piece, followed by the grilled tomato and tofu, green leaves, and finally the second waffle. Serve and enjoy with pickles and olives.

Cauliflower Burger

As Often as You Want

Ingredients 1 cauliflower patty (refer to cauliflower patties in the earlier recipes)

TIME: 10 mins

1 bun (refer to almond bread buns in the earlier recipes) 1 lettuce leaf 2 avocado slices (or mashed) Mustard, hot sauce (optional)

SERVES 1

Preparation Slice the bun and add the avocado, lettuce, the cauliflower patty, and top with the bun. Serve with pickles, olives, tomatoes, cucumbers or a salad of your choice.

Tempeh Wraps

As Often as You Want

Ingredients 1 Tempeh block, about 150 grams

TIME: 30 mins

3 big green lettuce leaves 3 dried Nori wraps 1 cup cauliflower florets, grilled 1 ripe avocado, sliced

Red lettuce, teared leaves 1 cup Alfalfa

Cauliflower dressing:

2 tb avocado oil 2 tb lemon juice 1 garlic clove, crushed 1 ts cumin

2 ts salt

SERVES 2

Ingredients (Tempeh Marinating Sauce) 2 tb almond butter ½ cup water 2 ts salt 1 ts of each: turmeric, curry powder ½ ts of each: black pepper, smoked paprika, garlic powder, hot sauce (optional) 3 tb lemon juice 2 tb avocado oil

Preparation Start with preparing the tempeh; to reduce the bitter taste boil the tempeh block in water for about 8-10 minutes. Scoop out and drain the tempeh block on a thick paper towel for a few minutes to prepare for the next step. Cut the tempeh block into thick slices, transfer into a deep plate and pour the marination sauce mixture onto the tempeh. Let it marinate for about 10 minutes. In a cooking pan set on medium heat, toss in the tempeh slices including the marination sauce to grill on both sides. Cook/grill for about 8-10 minutes or until the tempeh slices are golden brown. In the meantime, in a separate grill/frying pan set on medium heat, toss in the cauliflower florets with some oil and mix for about 3 minutes, then add the cauliflower dressing and let it all cook for about 10 minutes or until the florets have become grilled, golden, and softer from all the sides. Set it aside to cool. To make the wraps, place a nori wrap diagonally on a plate or board, then layer the toppings in the middle (tempeh slices, avocado, alfalfa, grilled cauliflower, red lettuce, and a bit of optional hot sauce) and wrap tightly and seal the leaf end with a soft avocado piece. Slice in half to serve immediately. For the lettuce wrap, bring a big green lettuce leaf and flatten the tough white ends, then layer the toppings and roll until the top green ending. You may wrap the lettuce on a wax paper to help roll tightly and not fall apart. Repeat to make all the wraps and serve immediately. Note that the nori wraps should be served immediately to enjoy the crisp taste, otherwise the nori will soften and break if kept for long.

The Zero GI Diet ISBN: 979-8-88831-188-2 Copyright 2022, all rights reserved