A Better Life - Betra líf
Do you want to be healthier?
By focusing on proper nutrition and diet you can improve your life. One of the most important aspects of a healthy life is a healthy and balanced gut flora. Here you can find simple yet effective instructions on how to gain and maintain that state. The process is divided into 3 main phases.
Instructions on how to live a better life through an enriched and improved diet.
The healing process is divided into a few phases and the whole process takes from 6 – 12 months, depending on your initial condition. Just remember to listen to your body and follow its messages. By going through this process you lay the foundation for a healthier life, your digestive system starts working properly, the mucous membranes become healthier and all digestive systems are activated. The added bonus is that a lot of people lose weight, become more flexible and mental problems disappear.
Food to avoid from the start
The following food should be taken out of your diet for at least 6 months. Follow the instructions for each phase, detailed information on what is allowed and what isn’t can be found there.
All simple carbohydrates, that is both mono and disaccharides. Sugar, raw sugar, honey, fructose, dried fruits, agave syrup, maple syrup, ready-made fruit juices from cartons (they are often of a lesser quality than the fruit juices from glass bottles), fruit tea, sweet cocoa, sweet chocolate, xylitol, aspartame, nutrasweet, maltodextrin, sucrose, mannitol, sorbitol, monosaccharide, polysaccharide and molasses. Many of these substances can be found in the ingredients list of many products, just remember to read it and in time you will know it by heart.
All refined grains are forbidden during the whole process. White wheat, white rice, white pasta and other products made from refined grains, as well as all grain products that contain yeast or sugar, which means that normal bread is on the blacklist. Each phase has more detailed instructions. Copra is also banned throughout the whole process.
Yeast, yeast bread, beer, wine and other alcohol, green olives, mushrooms, chips with cheese flavor (because cheese is fermented), cheese, fermented dairy products, mustard, ketchup, Worchester sauce, BBQ sauce, soy sauce, tamari sauce, vinegar, apple cider vinegar, tofu, tempeh, mayo, processed meat products, truffles, melons, old ground coffee, old tea and old spices and herbs. Herbs, spices, tea and ground coffee forms fungal spores with age. You can use a day old leftovers but no older than that. All the healthy fermented foods are allowed again during phase 3.
Fresh fruits are banned for the first 3 months, except for a few exceptions during phase 2. Dried fruits are forbidden the whole time and aren’t allowed again until the end of the whole process, after 6 – 12 months.
Peanuts and pistachios carry mold which isn’t good for people that are sensitive to mold or yeast. Peanuts can also carry a toxic substance called aflatoxin, which is produced by the Aspergillus flavis mold that lives on peanuts. Aflatoxin can cause cancer among other things. Peanut butter and salted peanuts are therefore both banned.
All processed dairy products, which literally means every dairy product out there. The first month it’s important to avoid them altogether, even the unpasteurized variety, because lactose (the sugar/carbohydrate in milk) is a disaccharide which is a food and fuel for the bad gut bacteria. Butter and cream can be consumed in phase 2. Many people have milk intolerance or allergy so listen to your body if you aren’t sure whether to use dairy.
MEAT AND FISH
All processed meat and fish, avoid the dried, smoked and vinegar marinated varieties as well. This means that all dried fish is banned.
Don’t use any spices containing MSG (monosodium glutamate or E621). The best rule is to avoid every ingredient you don’t know what is or understand the name of. MSG is in a lot of ready-made food, dry soup mixes and sauces. Use only fresh or dried herbs and mixtures where the only additive is salt. Use caution since many spice mixes contain sugar.
All carbonated drinks.
2 – 4 weeks
If you are thin or underweight it’s advisable to go straight to phase 2 or seek advice from a herbalist.
What you need for phase 2:
- Gripnir (powder or capsules) - This blend is antifungal and cleanses the blood (cleanses the liver and kidneys). If you have a sensitive digestive system this blend is enough as an antifungal, perhaps you could add a small amount of olive leaves. Take 3 capsules or 1 tsp. in hot water, 3 times a day before meals.
- Vaðgelmir (powder or capsules) – This blend contains colon cleansing herbs like bentonite clay, psyllium husk, kelp and more. This isn’t a quick fix blend, it takes 2 – 3 months to gain maximum potency. Take 3 capsules or 1 tsp. in hot water, 3 times a day before meals.
- Skjöldur (powder or capsules) - This blend is necessary for those who need to nourish and strengthen the digestive systems mucosa. Take 3 capsules or 1 tsp. in hot water, 3 times a day before meals.
- Fönn (a mixture of essential oils in carrier oil) - This blend is extremely antifungal and antibacterial. It’s too strong for those with gastritis. Use 15 drops 3 times a day for 1 month.
- Flaxseed oil or another kind of omega 3 rich oil - Take 2 tbsp. a day.
- It’s not essential to take any probiotics since this phase focuses on killing all the bad stuff stuck in our digestive system but you can take one Trenev Trio a day.
- Natural multivitamins from Solaray (or another natural brand) since some nutrients are missing from the diet in this phase, especially vitamin B12.
All the above mentioned products (except for the multivitamin) can be found in our shop at Skipholt 33 or on our website.
The following food can be eaten during this phase – and nothing else!
- Beef – organic if possible.
- Chicken – be careful to read the ingredients list since a lot of stuff is added to fresh chicken.
- Game – (ptarmigan, auk, goose, puffin or reindeer).
- All kinds of fish – unprocessed. Be wary of farmed fish since it can contain antibiotics.
It’s really important to cook all the above products well to avoid contaminants, just don’t overdo it.
- All beans, lentils and peas – mung beans, aduki beans, kidney beans, lentils, chick peas, lima beans and all the other varieties. Mung beans and aduki beans detox the body. Soak the beans before cooking and boil slowly.
- Seeds – sesame seeds, chia seeds, flaxseeds, sunflower seeds, pumpkin seeds, hemp seeds and poppy seeds.
- Nuts – brazil nuts, pecans, almonds, cashews, walnuts, pine nuts and hazelnuts.
Raw nuts and seeds are easier to digest if soaked overnight. Soaking also rinses away any spores that can form on nuts and seeds.
- All vegetables (excluding mushrooms) and a whole lot of them, especially low starch vegetables. Broccoli is especially good, as is white cabbage, brussel sprouts, cauliflower, garlic and ginger. Just remember how many different types of vegetables are out there, use your imagination and try out something new.
- Eat less of potatoes, sweet potatoes, rutabaga, pumpkins and carrots during the first month, but after that period you can eat as much as you like. These sweet kinds of vegetables are better raw than cooked.
- Listen to your body since omitting all grains isn’t considered a normal diet. You need some carbohydrates and during this phase you get them from vegetables, legumes and seeds. It’s really important to stop eating all white sugar, white wheat and yeast before you start, otherwise the first few days will be really difficult.
Water, herbal teas (not fruit teas though), vegetable juices (homemade) and nothing else. Drink 30 ml of water/tea/juice per kg bodyweight a day.
Lemons, limes and coconut water (avoid copra).
Coconut milk, sesame seed milk, almond milk (homemade) and nothing else. You can also use soy milk but it isn’t desirable for the digestive system, long term use can weaken your digestive system. Normal cow’s milk is a complete no-no, it contains disaccharides (simple carbohydrates).
All fresh and dried spices that contain NO addatives. Don’t use spices that are more than a year old since old spices and herbs contain spores (mold). Maldon salt, Himalaya salt and sea salt are all good, just avoid traditional table salt.
Dulse, kombu, wakame, arame and nori. Can be used as seasoning in salads, soups and stews.
- Use organic and cold pressed oils if you can since they contain more nutrients than their more heavily processed counterparts. Below is a list of food grade oils that are richest in omega oils. All these oils contain more than one type of omega oils but the list only notes the most abundant type.
- Olive oil (omega 9)
- Coconut oil (very small amount of omega oils but rich in palmitic acid)
- Sesame seed oil (omega 6)
- Sunflower oil (omega 6)
- Pumpkin seed oil (omega 6 and 9 in equal amounts)
- Flaxseed oil (omega 3)
- Hempseed oil (omega 6)
- Sea Buckthorn oil (omega 6 and 9 in equal amounts)
- Evening Primrose oil (omega 6)
Coconut and olive oils are both antifungal and it’s therefore advisable to take 1 tbsp. per day of them both.
2 – 4 months
Add the following foods:
- Gluten free grains – buckwheat, corn, quinoa, millet, rice and teff.
- If dairy is ok for you than you can add butter and cream.
- Berries and apples (excluding grapes)
Supplements you need:
The same as in phase 1 except only use Fönn twice a day instead of three times, for 2 months.
2 – 4 months
Add the following foods:
- Grains containing gluten – wholemeal flour, spelt, kamut, barley, rye and oats.
- Healthy fermented foods – people that are sensitive to mold should avoid this for a little longer. This type of food is really important for the whole process so it’s essential to add it to your diet. Sauerkraut, unpasteurized apple cider vinegar, miso, tempeh, tamari soy sauce, plain organic yogurt, unpasteurized whey, molkosan, sprouted grain juice (my favorite), fresh milk straight from the cow, organic white wine, balsamic vinegar and fresh cheeses (unavailable in Iceland).
- Fresh fruits – all fruits are now allowed but it’s better to start with the sour ones first and keep on limiting everything sweet.
Supplements you need:
- Ægishjálmur – a strengthening and nourishing blend.
- Fönn – 15 drops once a day or skip altogether and focus on adding some good probiotics in tablet form or through fermented food.
- Flaxseed oil – omega 3 oils are essential all the time.
- Trenev Trio – 1 – 3 times a day, all according to individual needs. Taking a larger dose for 2 weeks is good but remember not to take Fönn and probiotics at the same time.
Same diet as in phase 3 except you can add dried fruits and other sweet things occationally.
If your diet is most days like in phase 3 you have nothing to worry about, you are doing great, even if you occasionally eat things you shouldn’t eat, just don’t do it too often.