The Psoriasis Strategy
A 4-week Program to Fight Inflammation, Balance Your Immune System, and Heal Your Skin
By: Julissa Clay
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Published by: Blue Heron Limited
Copyright © 2017 Blue Heron Limited All Rights Reserved
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Table of Contents
INTRODUCTION ...................................................................................................................................... 1
PART I: PSORIASIS: MORE THAN “JUST A SKIN CONDITION” ............................................... 3
1. WHAT IS PSORIASIS? ............................................................................................................................. 3
1.1 Different types of psoriasis ............................................................................................................................ 4
2. CAUSES OF PSORIASIS ........................................................................................................................... 6
2.1 The problem with inflammation ..................................................................................................................... 6 2.2 Overactive immune system ............................................................................................................................ 7 2.3 Genetics ......................................................................................................................................................... 8 2.4 Your environment and psoriasis .................................................................................................................... 8
2.4.1 Diet .......................................................................................................................................................................... 8 2.4.2 Toiletries .................................................................................................................................................................. 9 2.4.3 Mindset ...................................................................................................................................................................10
3. THE GUT CONNECTION - WHERE EVERYTHING BEGINS ....................................................................... 12
3.1 The microbiome’s role in health .................................................................................................................. 12 3.2 Our lifestyle and gut health ......................................................................................................................... 13 3.3 The Skin-Gut Axis ........................................................................................................................................ 13
4. HOW DOES PSORIASIS AFFECT YOU? ................................................................................................... 14
4.1 Self-esteem ................................................................................................................................................... 14
5. CO-MORBIDITIES ................................................................................................................................. 15
6. TRADITIONAL TREATMENTS AND THEIR SHORTFALLS ....................................................................... 16
6.1 Topical treatments ....................................................................................................................................... 16 6.2 Phototherapy treatments ............................................................................................................................. 17 6.3 Systemic treatments ..................................................................................................................................... 18
PART II: DIET & LIFESTYLE HABITS THAT IMPACT ON PSORIASIS .................................. 20
7. DIET .................................................................................................................................................... 20
7.1 Psoriasis-promoting foods to avoid ............................................................................................................. 20 7.1.1 Sugar .......................................................................................................................................................................20 7.1.2 Gluten .....................................................................................................................................................................23 7.1.3 Dairy .......................................................................................................................................................................25 7.1.4 Trans-fats ................................................................................................................................................................26 7.1.5 Artificial additives & pesticide residues .................................................................................................................27
7.2 Inflammation-Busting Foods to Include ...................................................................................................... 29 7.2.1 Anti-inflammatory & antioxidant foods ..................................................................................................................29 7.2.2 Gut-friendly foods ..................................................................................................................................................30 7.2.3 High-fiber foods ......................................................................................................................................................32 7.2.4 Going organic .........................................................................................................................................................33 7.2.5 Plant Protein ...........................................................................................................................................................34
8. LIFESTYLE ....................................................................................................................................... 36
8.1 How stress impacts the body ....................................................................................................................... 36 8.2 The role of mindset on your gut and your immune system .......................................................................... 37
8.2.1 Changing your thoughts ..........................................................................................................................................38 8.3 The impact of sleep on body and brain ........................................................................................................ 39
8.3.1 Sleep for your brain ................................................................................................................................................39
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8.3.2 Sleep for your body ................................................................................................................................................ 39 8.4 Meditation .................................................................................................................................................... 40
8.4.1 Breathing Meditation .............................................................................................................................................. 40 8.5 Exercise ........................................................................................................................................................ 41
9. HOUSEHOLD AND SELF-CARE PRODUCTS ............................................................................................ 41
9.1 Sulfates ......................................................................................................................................................... 42 9.2 Parabens ...................................................................................................................................................... 42 9.3 Petrochemicals ............................................................................................................................................. 42 9.4 How to avoid toxic toiletries ........................................................................................................................ 43 9.5 Natural alternatives ..................................................................................................................................... 43
10. NATURAL TREATMENTS TO SOOTHE PSORIASIS FAST ....................................................................... 44
10.1 Soak in dead sea salt, colloidal oatmeal, or bath oil ................................................................................. 44 10.2 Compress ................................................................................................................................................... 47 10.3 Aloe Vera ................................................................................................................................................... 47 10.4 Baking soda ................................................................................................................................................ 47 10.5 Stay moisturized ......................................................................................................................................... 47 10.6 Soothing scalp psoriasis ............................................................................................................................ 48 10.7 Relieve the itch ........................................................................................................................................... 49 10.8 Put it in perspective ................................................................................................................................... 49
PART III: 4 WEEKS TO HEAL PSORIASIS ...................................................................................... 51
WEEK 1 .................................................................................................................................................. 51
11.1 Set up a morning routine ............................................................................................................................ 53 11.2 Gratitude .................................................................................................................................................... 54 11.3 Set up an evening routine ........................................................................................................................... 55 Week 1 task: ....................................................................................................................................................... 57 Week 1 recap: .................................................................................................................................................... 57
WEEK 2 .................................................................................................................................................. 57
11.4 Replacing trigger foods with healing foods ............................................................................................... 57 11.5 Cooking from scratch ................................................................................................................................. 59 Week 2 recap: .................................................................................................................................................... 60
WEEK 3 .................................................................................................................................................. 60
11.6 Add probiotic foods .................................................................................................................................... 60 11.7 Add high-fiber foods .................................................................................................................................. 61 11.8 Add gentle exercise .................................................................................................................................... 61 Week 3 recap: .................................................................................................................................................... 62
WEEK 4 .................................................................................................................................................. 62
11.9 Add antioxidants ........................................................................................................................................ 63 11.10 Easy intermittent fasting .......................................................................................................................... 63 Week 4 recap: .................................................................................................................................................... 64
CONCLUSION - YOU HAVE THE POWER ................................................................................................... 65
PART IV: RECIPES ................................................................................................................................. 66
Turmeric Spice Smoothie ................................................................................................................................... 66 Berry Smoothie .................................................................................................................................................. 66 Peanut Chocolate Smoothie ............................................................................................................................... 67 Scrambled tofu ................................................................................................................................................... 67
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Vegan gluten-free pancakes .............................................................................................................................. 68 Chia pudding ..................................................................................................................................................... 69 Hummus (basic recipe + freestyle red peppers, turmeric, coriander lime) ....................................................... 69 Herby Cashew Soft Cheese ................................................................................................................................ 70 Savory Peanut Dip ............................................................................................................................................. 71 Sweet Miso Dip .................................................................................................................................................. 72 Tamari soy dip ................................................................................................................................................... 72 Minted cashew mayo ......................................................................................................................................... 73 Super Seed Pesto ............................................................................................................................................... 73 Smashed avocado .............................................................................................................................................. 74 Summer rolls...................................................................................................................................................... 75 Parsnip tabbouleh ............................................................................................................................................. 76 Quick potato fritters with guacamole ................................................................................................................ 76 Marinated tempeh & stir-fry with gluten-free noodles ...................................................................................... 77 African Peanut Stew .......................................................................................................................................... 78 Quinoa Superfood salad .................................................................................................................................... 79 Creamy zucchini pasta ...................................................................................................................................... 80 Crunchy superfood salad ................................................................................................................................... 81 Red Sauerkraut .................................................................................................................................................. 82 Kimchi ............................................................................................................................................................... 82 Cauliflower pickle ............................................................................................................................................. 83 Matcha coconut energy balls ............................................................................................................................. 84 No-cook fruity flapjacks .................................................................................................................................... 85 Chocolate mousse .............................................................................................................................................. 85 Stewed cinnamon apples .................................................................................................................................... 86 Raw Dark Chocolate ......................................................................................................................................... 86 Almond fudge ..................................................................................................................................................... 87 Toasted seed sprinkle ........................................................................................................................................ 88 Superfood Trail Mix .......................................................................................................................................... 88 Easy ice-cream .................................................................................................................................................. 89
PART V: APPENDICES .......................................................................................................................... 90
LIST OF ANTIOXIDANT-RICH & GUT-FRIENDLY FOODS........................................................................... 90
LIST OF ANTI-INFLAMMATORY FOODS ................................................................................................... 91
FOOD DIARY ........................................................................................................................................... 92
REFERENCES ......................................................................................................................................... 93
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Introduction
While it may not be life threatening, psoriasis can feel like a life sentence. Not only
does it affect your everyday quality of life, it also destroys your self-esteem and
turns would-be enjoyable events into stressful situations. I bet you’re tired of
dealing with it. The itching, the soreness, the anxiety that comes from thinking
others are judging you. I bet you’re sick of cancelling outings because you’ve had
a flare up, or having to dress to cover it up, or having to explain that it isn’t
contagious.
Sandra was diagnosed with psoriasis when she was in college. While all her friends
were enjoying the freedoms of life on campus, she retreated into herself, afraid of
what others would think of her scaly patches of skin. Instead of thriving, Sandra
became an introvert, choosing to isolate herself instead of being social. The anxiety
she felt over her psoriasis made the condition worse, and this in turn made her feel
depressed. For over 30 years, she tried treatment after treatment, from tar baths to
cortisone injections - nothing worked. The patches would clear up for a couple of
weeks, and then return. Each time they did, Sandra felt powerless, frustrated, and
ugly. After three decades of this vicious cycle, tired of feeling self-conscious and
having to wear long skirts and cardigans while everyone else skipped around in
shorts and vests, Sandra decided to do something different, and take a holistic,
natural approach.
One thing that isn’t instantly apparent when we think of psoriasis, is that it is more
than a skin condition. It’s an auto-immune disorder. Basically, the immune system
is out of balance and causes skin inflammation. This results in new skin cells being
produced faster than the body can shed old skin cells. These build-up and form
those flaky, red, itchy patches. Psoriasis begins on the inside. And that’s where
healing has to begin.
When I first met her, Sandra was on a standard American diet. Her digestion was
all over the place. Her psoriasis had gradually worsened over the years, and was
now affecting her joints - this is known as psoriatic arthritis. She had put weight on
year after year, and this made her feel even more self-conscious. Her mood had
taken a down-turn. She was at her wit’s end. But she was also determined to try
new healing methods and beat her psoriasis.
As she implemented the strategies, which you’ll find in Part 3 of this book, she
began noticing a difference almost instantly. Not only did her psoriasis clear up,
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she feels healthier, more energetic, clearer-minded than ever. She’s now rocking
those shorts and t-shirts. You can too.
This book is split into three parts, and is a mix of theory and practical strategies.
The theory gives you an in depth understanding of psoriasis and what causes it.
Practical strategies then help you to take action to heal it, from the inside out.
Part 1 is all theory. We’ll go more than skin deep to explore psoriasis, what it is,
and how it affects the body. We’ll take a look at the many factors involved in this
disorder and how your environment, diet, lifestyle, and even your mindset play a
part in it. We’ll look at the gut connection and why this is the first thing you need
to address in order to heal psoriasis.
In Part 2 is theory and practice. You’ll discover which foods and products can
trigger the inflammation that underpins psoriasis, and how to replace these with
healthy, healing alternatives that help your body to return to balance. You’ll also
learn which aspects of modern living you can change to strengthen your immune
system, from gentle exercise (no extreme gym sessions here!) to setting up a
routine that supports your immune system. And because sometimes you need a
quick fix, you’ll also find strategies to sooth those flare-ups fast.
Finally, in Part 3 you’ll find a 4-week step by step plan to heal your psoriasis,
including customizable recipes to make eating well a breeze, and morning and
evening routines to uplift your mindset (one of the pillars of physical health). To
make this process even easier, you’ll find lists of the best antioxidant-rich, gut-
friendly, inflammation-busting foods, as well as a food diary, at the end of the
book. Print them out and use them on your journey to a healthier, psoriasis-free
you.
If you’re reading this book, you’re ready to make a change for the better. Take it
one day at a time, stay positive, and enjoy the journey!
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Part I: Psoriasis: More Than “Just a Skin Condition”
The most common misconception about psoriasis is that it’s “only a skin disorder.”
And this is completely natural, since it manifests on your skin. But this is a
superficial symptom of a deeper issue. It’s your body’s way of communicating that
something is out of balance. Those plaques are actually the end of the story. It
starts on the inside.
Because of the outward symptoms, anyone with psoriasis is anxious to find a quick
fix. Unfortunately, traditional treatments only go so far - later in this section I’ll
review these options and their shortfalls.
There are, however, things you can do to improve the symptoms fast - head to
Section 10 in part II for a list of natural treatments that will quickly sooth the itch
and reduce redness.
But first, let’s take a closer look at what psoriasis is, and where it comes from.
1. What is psoriasis?
Psoriasis is a chronic inflammatory skin disease.
Chronic means that it is constant and long-term. Inflammatory means that it has
inflammation at its root. This inflammation causes the immune system to become
overactive and disrupt skin cell function.
While it looks static, your skin is actually in constant movement - renewing itself
and regenerating in order to keep this protective layer healthy. The top layer of
skin is composed of epidermal cells. Epidermal cells come from stem cells located
at the base of the epidermis. They gradually change as they make their way to the
skin’s surface - going from basal cells, to spinous cells, to granule cells and finally
to corneocytes that make up the top layer of your skin. This process is known as
keratinization. Your skin is actually made up of around 15 layers of corneocytes,
which are tightly woven together and create an effective skin barrier.
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In the case of psoriasis, this process become disrupted because of an overactive
immune system, and skin becomes damaged.
Under normal circumstances, skin renews itself over around 28-30 days. This gives
your body time to shed old skin cells as new ones are pushed to the surface. But if
you have psoriasis, skin cells renew every 4 to 5 days. This means your body
doesn’t have time to shed old skin cells, which then build up and cause skin to
become inflamed, dry, flaky, red or itchy.
1.1 Different types of psoriasis
While the mechanisms that underlie psoriasis is the same, it can present differently
in different people. If you are prone to one type, there is a chance you may
experience other forms of it. In fact, psoriasis is highly unpredictable. You might
experience one type for years, or it could mutate and affect other parts of your
body.
Plaque psoriasis (psoriasis vulgaris)
This is the most common type, affecting 80-90% of people with psoriasis. It
appears as well demarcated, irregular patches of raised, red skin covered in white
or silvery scales, which can itch or burn.
Guttate psoriasis
This type of psoriasis appears as small pink or red dots on your skin, generally on
the upper arms, thighs, scalp and trunk. It’s quite rare, occurring in around 2% of
people with psoriasis, and usually begins in children or teenagers. In children,
guttate psoriasis typically develops rapidly, often after a bacterial infection like
streptococcal pharyngitis.
Inverse psoriasis (flexural psoriasis)
Usually seen on parts of the body that are prone to sweating, such as armpits,
groin, under the breasts and skin folds (buttocks, elbows). Skin appears bright red
and smooth, without any scales.
Pustular psoriasis
Also known as von Zumbush psoriasis, this rare type of psoriasis causes the
appearance of pustules (pus-filled bumps) surrounded by red inflamed skin. It
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tends to affect only one part of the body. However, it can extend to cover your
entire body - if this happens, you should speak to your doctor right away, as it
could be serious. Skin symptoms tend to come with fever and fatigue.
Erythrodermic psoriasis
This is the rarest form of psoriasis and the most severe as it can be life threatening.
It affects the entire body, and appears as red skin that looks burnt, with or without
scaling. If it develops, you need to get rapid medical attention.
Triggers include allergic reactions to drugs, severe sunburn, infection, or
medications such as antimalarial drugs, cortisone, strong coal tar products and
lithium. It can also happen if you are struggling to manage your psoriasis.
Geographic tongue
Psoriasis can also sometimes affect the oral mucosa or tongue. Patches appear as
red with a white/yellow border, which evolve and spread daily, and resemble a
map - hence the name geographic tongue.
Nail psoriasis
Around 1 in 2 people with psoriasis will experience changes in their nails. Nails
can become tender, change color, and become separate from the nail bed. This can
cause other problems because it increases the risk of getting a fungal infection.
Psoriatic arthritis
The same immune response that triggers the uncontrolled growth of new skin cells,
can also trigger inflammation in your joints, particularly if you don’t do anything
to treat it. Around 1 in 3 people with psoriasis also have psoriatic arthritis (PSA).
And most people with PSA also have nail psoriasis. PSA causes painful, stiff joints
and tendons that feel worse in the morning or after resting; sausage-like swelling of
the fingers and toes; and joints that feel warm and look discolored.
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2. Causes of psoriasis
Psoriasis affects around 7.5 million Americans, so it’s pretty common. But it’s also
complicated. Chronic inflammation is at its root. However, scientists cannot agree
on what triggers that inflammation to begin with. What we do know, however, is
that psoriasis results from an interplay of genetics, environmental factors, and
immune function.
2.1 The problem with inflammation
Inflammation is your body’s response to trauma - whether that’s an insect bite, an
allergen, or a cut. It also happens to be the cornerstone for many preventable
diseases, from heart disease to diabetes.
There are two types of inflammation. One is beneficial (acute inflammation), the
other (chronic inflammation) can eventually prove fatal.
Acute inflammation is part of your body’s natural healing response. It’s designed
to help you recover - for example by neutralizing the toxins from an insect bite, or
reducing movement in a sprained wrist. In the event of an injury or infection, your
immune system will release cytokines (which are molecules that pass messages
between cells) to stimulate the release of histamine, serotonin and prostaglandins
which help blood vessels to expand and become permeable. This in turn allows
immune cells to travel to the zone of injury or virus, and deal with the problem.
Acute inflammation is characterized by redness, swelling, pain and heat, which
lasts between 2 days and 6 weeks.
Unlike acute inflammation, chronic inflammation is not healing. Inflammation is
meant to be a temporary measure. If your body is constantly under attack by
external irritants from your diet and environment, your immune system is on high
alert and the inflammation response stays turned on. The body is not designed to
cope with this. Instead of protecting the body, this out of control response causes
reduced cellular function and organ damage.
This is a particularly relevant problem in Western cultures, where inflammation-
related diseases are the number one cause of death. Researchers from the National
Institute of Health found that worldwide, 3 out of every 5 people die from diseases
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caused by chronic inflammation - these include cardiovascular disease, stroke,
chronic respiratory disease, cancer, obesity and diabetes.
Psoriasis is a message your body is sending you. It tells you that inflammation is
present, which means your body is having to cope with too many toxins and your
immune system has gone into overdrive.
To begin the healing process, the first step is to reduce inflammation. This is
completely possible, and the strategies in this book will help you do just that.
2.2 Overactive immune system
You might be wondering why the immune system, whose job it is to keep you
healthy and protect you from external pathogens and germs, suddenly goes awry.
Under normal circumstances, your immune system will “turn on” when faced with
a threat - for example a cold virus, or a wound. Cytokines pick up on the fact
something’s amiss, and trigger the immune system into fighting mode to protect
your body. Once the virus has been overcome, or the cut healed, the immune
system shuts off these mechanisms.
What happens in immune disorders is that the immune system gets turned on by
mistake, and doesn’t know how to turn itself off. In the case of psoriasis, your
immune system’s T-cells are being triggered to send the wrong messages - one of
these messages being “make more skin cells.” These new skin cells have nowhere
to go, and they build up into itchy plaques.
Psoriasis most commonly affect the joint areas, neck, head, and intimate areas. But
since your immune system is everywhere in your body, skin symptoms can appear
anywhere too.
Being a chronic disease means psoriasis doesn’t go away. Your plaques may come
and go, but your psoriasis is still present, under the surface. But don’t let this
discourage you - once you understand the factors behind inflammation and
immune disorders, you will find it easy to remove the triggers, reset your immune
system, and permanently stop psoriasis from manifesting.
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2.3 Genetics
There is a genetic component to this disorder. It’s understood that around 25 genes
are involved in the development of psoriasis. If you have these genes, then you’re
predisposed to suffering from psoriasis.
But genes only a small part of the story.
Scientists believe around 10% of the general population have one or more genes
that increase the likelihood of psoriasis, and yet only 2-3% of people develop the
condition.
As the science of epigenetics shows us, genes do not determine our health, because
they do not become active without a trigger. What determines your health is
whether your environment (which includes your diet, lifestyle, thoughts etc.) turns
those genes on or off.
This means that even if you have the genes that predispose you to psoriasis, you
don’t have to be a victim of this disorder. If you change your environment, then
you can change the way these genes express themselves.
2.4 Your environment and psoriasis
If your environment can turn genes off or on, what does “environment” mean? It
relates to everything that can change the chemical and biological structure of your
cells. From the air you breathe, to the food you eat, to the products you use on your
skin… and even the thoughts you have on a regular basis.
2.4.1 Diet
Everything you eat has an impact on your body. This impact can be positive, or it
can be negative. You are what you eat. And we’re eating a Western diet that,
whilst being tasty, thanks to all that sugar, fat and salt, spells trouble for our health.
A review of scientific literature on autoimmune disorders found a clear association
between the Western diet and an increased risk of developing inflammatory
autoimmune conditions, and that link has been observed for half a century.
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Despite this, our supermarkets are still full junk foods, processed meats, ready
meals, fizzy drinks, etc., which all contain ingredients that disrupt your gut
microbiome (more on this later) and cause inflammation, thereby putting the body
under stress and increasing the risk of flare ups.
You will find a breakdown of all the ingredients that contribute to inflammation in
Part II, as well as a list of foods that do the exact opposite.
2.4.2 Toiletries
Nowadays, we come into contact with hundreds of different chemicals every single
day, mostly from our body-care products. Shampoos, shower gels, body lotions,
perfumes, deodorants, and make-up all contain ingredients that can irritate your
skin and cause deeper problems. Because what you put on your body goes into
your body.
A study published in the journal Environmental Science and Technology found
that chemicals in toiletries get absorbed into the blood stream. A group of 26
healthy volunteers were given parabens (diethyl phthalate, dibutyl phthalate and
butyl paraben) to apply to their skin. When scientists tested their blood, it tested
positive for all these chemicals.
Because they don’t tend to cause any immediate adverse effects, it’s easy not to
think about how these products impact our health. But anything you put in your
body is going to have a physical, biological effect.
The same goes for the chemicals you use around your home, like air fresheners,
laundry detergents and washing up liquid. Your immune system is always awake,
and always working to keep you safe. Your body is constantly working to obtain
homeostasis, or balance. It responds to whatever you give it. If chemicals are
present, your immune system will attempt to neutralize and eliminate them. If your
body is constantly under stress, your immune system goes into overdrive -
psoriasis is just one of the ways this manifests.
You’ll find a list of chemicals to avoid and a guide to natural toiletries in Section
9.4.
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2.4.3 Mindset
The link between mind and body has long been established in holistic circles, but is
now gaining traction in traditional medicine. Researchers have found that the
severity of psoriasis depends on both physical and psychological factors. So, as
much as your diet and what you put on your skin have an impact, so too does your
state of mind.
This can even impact how long it takes for a flare up to subside.
In a study done at the University of Manchester, researchers assessed 112 patients
with psoriasis undergoing treatment. They found that patients who were worried
and anxious took longer to clear up their skin - on average 19 days longer than
patients with a calm and positive disposition.
This seems obvious once you understand how the brain-body connection works.
Did you know that your thoughts change the chemical balance of your body?
Every single one of your cells is aware of your thoughts, feelings and emotions -
and responds to them.
The classic example of this is the placebo effect. The belief that a pill will cure
your ill can trigger a cascade of biochemical responses within the body that heal
whatever is going on. Medical research is rife with reported cases where a placebo
has had a profound positive effect on a health disorder. Here are just a couple of
examples illustrating the powerful role of your brain and beliefs on your physical
body.
One case involved a woman suffering from severe nausea and vomiting caused by
abnormal gastric contractions. Doctors offered her a “new, magical, extremely
potent” drug and told her it would cure her nausea. Within a few minutes, her
nausea had vanished. And, when measured, her gastric contractions were
completely normal. But it gets better. She hadn’t been given a placebo - she had
been given syrup of ipecac, which is usually used to induce nausea. Her belief that
it was going to cure her acted as a command to the brain, which triggered a cascade
of normalizing biochemical responses throughout her body.
Another poignant example of the mind’s power can be found in people with
multiple personalities. Take the ground-breaking case of Timmy. Timmy had
multiple personality disorder. He could drink orange juice, no problem. But one of
his personalities was so allergic to orange juice that he would break out in hives.
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This would happen even when Timmy drank orange juice and the allergic
personality appeared while the juice was still being digested. If Timmy came out of
this personality in the middle of his allergic reaction, the hives disappeared.
Allergic reactions are a physical process. When the immune system becomes
aware of an allergen - whether that’s orange juice, pollen, pet hair etc. - it triggers
the production of antibodies (immunoglobulin E - IgE) which cause the release of
histamines and cytokines that form the typical allergic response (wheezing,
swelling, asthma etc.). It’s a physical reaction. However, what this case illustrates
is that allergies may be psychological rather than physical. The cascade of
chemical reactions is controlled by the brain, and begins in the mind.
Of course, where there is the healing potential of a placebo effect, there’s the flip
side - the “nocebo” effect. In the same way as positive beliefs help you heal,
negative beliefs trigger a series of negative effects. For instance, when you are
depressed, that internalized belief gets stamped on your internal processes and will
manifest physically. A classic example is a condition called psychological
dwarfism, where children who feel unloved translate this lack into lower levels of
growth hormone.
You’ve probably experienced this in your own life. Think about how you feel
physically when your mood is low. You have no energy, feel lethargic, your
digestion slows down, you skin is dull, you get headaches, you’re more prone to
colds and flus. And what about when you’re at your happiest? Like when you fall
in love. Suddenly everything changes - you have boundless energy, your skin
glows, you feel on top of the world. Your mood dictates your body’s biological
functioning. Mind and body are completely linked.
What this means is that your health is not just affected by the physical aspects of
your life - what you eat, where you live and what you put on your body. How you
think and feel, how you see yourself, and what you believe are just as important, if
not more so. And these are all factors you have the power to change. In Section 8
you’ll find strategies to shift your mindset into healing mode.
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3. The gut connection - where everything begins
As we’ve seen, psoriasis is a condition where the immune system is so distressed,
it overreacts and sends out wrong information, resulting in an over-production of
skin cells and changes in your nails and joints.
So, how can you bring your immune system back into balance? The answer lies in
the gut.
Your digestive system does much more than just digest your food. In fact, it plays
a big role in your psoriasis. To understand how, we need to look towards the
quadrillion bacteria that populate the body, and particularly the gut.
3.1 The microbiome’s role in health
We look human, but we’re actually mostly made up of bacteria. In fact, we have
ten times more bacteria than we have human cells. These microbes also contain
150 times more genetic material than our own cells! This maybe sounds disturbing,
but far from being something to worry about, these bacteria need to be celebrated.
They work around the clock to keep your health in peak condition. What’s more,
they’re the first line of defense against disease.
The moment you are born is the moment your immune system begins to be built.
As you pass through the birth canal, you are seeded with bacteria from your
mother. These combine with bacteria from breastmilk and whatever germs you
come into contact with in your early childhood to make up your very own
combination of microbes. It is unique to you, a bit like a fingerprint. From birth,
these microbes teach your immune system how to react to viruses and other
threats. Your health essentially depends on having a strong population of good
bacteria.
The largest concentration of these friendly bacteria is found in the gut. Here, they
break down undigestible carbohydrates and produce certain essential nutrients
(such as vitamin K). They also protect the body from external pathogens by
triggering appropriate immuno-protective responses. Healthy microbes, healthy
gut, healthy immune system. And by the same token, unhealthy gut - unhealthy
body.
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3.2 Our lifestyle and gut health
It was Hippocrates who famously said “All disease begins in the gut.” This is true.
Without enough good bacteria in your gut, your immune system is vulnerable. This
then creates a myriad of problems, particularly in terms of higher levels of
inflammation.
So, what factors are involved in the destruction of our friendly gut bacteria?
It’s the way we live, unfortunately. Right from the earliest moments of life.
Caesarian sections, for one, remove the baby’s first contact with that essential
bacteria. The increased prevalence of formula feeding takes away another source.
Finally, our obsession with antibacterial everything means we come into contact
with fewer germs. This results in a gut microbiota that is less prepared, less
“trained” if you like, and therefore more vulnerable to problems. Moving on from
childhood, the way we eat, what we drink, medications, and stress all take their toll
on our gut.
What does this have to do with your skin? A lot. Because if your digestive system
is out of balance, you’re more prone to inflammation, and that triggers your
immune system to overact. The result: psoriasis flare-ups.
3.3 The Skin-Gut Axis
A study published in the journal Frontiers in Immunology found that bacterial
dysbiosis causes inflammatory disorders of the skin - like psoriasis. The term
bacterial dysbiosis describes a condition whereby the balance of bacteria in the gut
is disrupted. In other words, the bad bacteria outnumber the good bacteria, and this
negatively affects the immune system and levels of inflammation in the body.
Certain friendly gut bacteria - for example Bacteroides fragilis, faecalibacterium
prausnitzii and clostridium - are essential for the presence of lymphocytes that
support anti-inflammatory responses. On the other hand, bad bacteria like
segmented filamentous bacteria, promote pro-inflammatory cells.
What this basically means is that if your gut microbiota is out of balance, you’re
more likely to suffer from inflammation, which in turn triggers the immune system
to be on high alert all the time, and leads to more severe psoriasis symptoms.
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But the good news is that your gut health is within your control. It is possible to
repopulate the gut with friendly bacteria, and this in turn will rebalance your
immune system and help you get rid of psoriasis. All it takes is a change in your
diet. You’ll find a breakdown of gut-friendly foods in Section 7.2.
4. How does psoriasis affect you?
As we’ve seen, psoriasis is more than just a skin disorder. And in the same way, its
effects go beyond simply itchy, red or sore patches. In fact, patients with psoriasis
experience a reduction in quality of life similar to people suffering from other
chronic diseases like heart disease and diabetes. What’s more, having psoriasis
means you’re more likely to suffer from other chronic diseases.
4.1 Self-esteem
Back in medieval times, people with psoriasis were cast out from society because
their patches were frightening - it’s likely they were considered lepers. Today, we
don’t cast people away, but prejudice and ignorance still abound. “It’s not
contagious” is probably the most common thing you have to say upon meeting
someone new. So it’s not just physical discomfort you have to deal with, but social
discomfort too. This can have a hugely negative impact on your self-esteem.
This low self-esteem naturally translates into a lower quality of life. Because let’s
face it, when you don’t feel your best, every aspect of your life goes downhill. It’s
harder to take pleasure from the little things, because your every waking moment is
spent either hiding your psoriasis, trying to manage it, or worrying about a possible
flare-up.
So many of my clients have cancelled outings, meetings, family get-togethers
because they just couldn’t deal with being seen. It’s affected their work too,
because of fear that colleagues might judge them.
George was one such case. He developed scalp psoriasis in his late thirties after a
series of stressful events. He’d broken up with his wife, lost his job and had to
move back in with his parents while he got back on his feet. For five years he tried
all the usual treatments, but his psoriasis never cleared up for longer than a couple
of months. It would always come back. This made George feel so self-conscious
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that he asked to work from home to avoid having to go out and deal with the looks
he felt he was getting from everyone. He turned into a recluse, avoiding social
occasions and always wearing a beanie hat if he did go out - not easy to do in
summer!
This kind of low self-worth creates a negative spiral, because the more you feel
down about your condition, the more you welcome a disrupted immune system.
Later in this book you’ll find strategies to boost your self-esteem and begin
creating an inner environment where psoriasis cannot thrive.
5. Co-morbidities
Since inflammation and disrupted immune function are at the root of psoriasis, it’s
not surprising that psoriasis often comes with other health complications. After all,
if you’re struggling with inflammation and the immune system is not working
properly, that is going to affect the entire body, and not just your skin or joints.
Comorbidities - which means diseases that occurs alongside a primary condition -
associated with psoriasis include cardiovascular disease, diabetes, depression,
cancer and metabolic syndrome.
Why and how? Researchers are not sure because the factors involved are so
intertwined. For example, they found a higher prevalence of metabolic syndrome
in people with psoriasis compared to people without. Metabolic syndrome is a
combination of conditions including high blood pressure, high blood sugar, excess
fat around the waist and high cholesterol levels, which increases the risk of
cardiovascular disease and diabetes.
However, studies have found that people with psoriasis are more likely to partake
in habits that increase the risk of cardiovascular disease and diabetes, such as
smoking and excessive consumption of alcohol. So it’s unclear whether those
factors, or the psoriasis itself, are responsible for the higher risk of other diseases.
But one thing is for sure: where inflammation is present and where immune
function is disrupted, there is a higher risk of ill-health. That said, if you tackle the
causes of inflammation and work to rebalance your immune system, you can
dramatically improve your health and decrease your risk of all diseases. It is within
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your power to take control of your psoriasis, and your health - Parts II and III will
guide you through the process.
6. Traditional treatments and their shortfalls
If you’ve got psoriasis you’ve no doubt tried a number of over the counter and
prescription medications to address the issue. Back in the day, treatments included
arsenic and mercury - these are thankfully no longer recommended! But modern
treatments have their own shortfalls. They tend to be temporary fixes, and their
side-effects can be cause for concern.
Some of these treatments focus on the superficial aspect of psoriasis, and as we’ve
seen, psoriasis starts well below the skin. Others act by suppressing the immune
system, which can leave you vulnerable to other health problems.
Psoriasis treatments fall into one of three categories:
Topical - creams, gels and ointments that you apply to your skin
Phototherapy - exposing your skin to ultraviolet light
Systemic - medications that work through your entire body
6.1 Topical treatments
Salicylic acid
You’ll find this in a wide range of products, from shampoo to ointments. It softens
scales and helps lift them off your skin, thereby improving the appearance of
psoriasis. However, it can be irritating, and drying. Shampoo with salicylic acid
can weaken the hair shaft and lead to hair loss.
Steroids
Topical steroids, or corticosteroids, are anti-inflammatory and immunosuppressive
drugs, that are usually the first option prescribed by doctors, especially if your flare
up covers less than 5% of your body. They’re a lab-made version of hormones
your body naturally makes, and are used to reduce skin inflammation and irritation.
Corticosteroids are a synthetic version of your body’s own glucocorticoids. These
are hormones that affect many biological processes in your body, including
immune function and stress response. They also have an impact on your brain,
BlueHeronHealthNews.com 17
because they regulate the production of neurotransmitters like serotonin and
dopamine - which are both involved in mood. Finally, they have an effect on your
hippocampus, the area of your brain that deals with emotional information and
memory.
A laboratory can’t ever completely replicate something your body makes. Being
synthetic hormones, corticosteroids have adverse side effects. They cause the skin
to thin, burn and sting, and hair to grow in places it shouldn’t. Long-term use of
corticosteroids also has a detrimental effect on your overall health. Scientists have
found that they can make you gain weight, increase blood pressure, and decrease
your calcium levels, leaving you prone to osteoporosis. Even more worrying,
they’ve found that steroids impact your central nervous system and increase the
risk of psychiatric and cognitive problems like depression, anxiety and memory
loss.
So as much as they can be a quick fix, long-term corticosteroid use is best avoided.
Skip to Section 10 for a list of natural quick fixes that won’t upset your body’s
balance.
Coal Tar
Coal tar can help slow down the growth of skin cells, improve skin’s appearance,
and reduce itching and scaling. But it can also irritate and dry the skin, making
psoriasis worse. It also makes skin more sensitive to light, which means you have
to be extra careful not to expose your skin to the sun for at least a day after using
coal tar (as it remains active on your skin for 24 hours after application).
In very high concentrations, the chemicals found in coal tar can cause cancer. Over
the counter coal tar products do not usually contain high enough concentrations to
be dangerous, however people who use coal tar regularly should have regular skin
cancer check-ups. And some states, like California, require products with more
than 0.5% coal tar to include a cancer warning on the label.
6.2 Phototherapy treatments UVB phototherapy
This light, which is invisible to the naked eye, slows down the production of skin
cells. It’s a good option because it’s non-invasive and doesn’t require you to take
any extra pharmaceuticals. You don’t necessarily have to go to a clinic for this, just
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expose your skin to sunlight for 10-15 minutes. Of course, the issue with that is a
potentially higher risk of skin cancer.
PUVA (Psoralen and ultra violet A light)
This is more intense treatment than UVB phototherapy. Here, you’re given a
combination of psoralen, a chemical that makes your skin more sensitive to light,
and exposure to UVA light rays.
It comes with warning and precautions though. Psoralen can make you nauseous
and give you headaches. You have to wear special glasses for 24 hours after
treatment to prevent the formation of cataracts. And long term, it can increase your
risk of skin cancer.
6.3 Systemic treatments
These come under two categories. Non-biological, which are usually taken as
tablets, and biological, which are usually injected.
Non-biological
Drugs such as methotrexate and acitretin slow down skin cell production. The issue
is they affect other bodily pathways that leave you prone to nausea, problems
producing blood cells, and even liver damage.
Drugs such as ciclosporin and apremilast are immunosuppressants, which means
they work by inhibiting immune function to reduce inflammatory response. The
problem is that they leave your body vulnerable to infections and viruses. They can
also increase your risk of kidney disease and high blood pressure.
Biological
These treatments target overactive cells in the immune system to reduce
inflammation. They tend to be offered in cases where psoriasis is serious and
hasn’t responded to other treatments. They are given in the form of injections that
need to be administered every few weeks.
The problem is that these drugs are potent immune-suppressants, and don’t just
affect overactive skin cells but your entire immune system. This means there’s a
risk of serious side effects, including severe infections.
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Some biological drugs include etanercept, adalimumab, infliximab, ustekinumab,
guselkumab, brodalumab, ixekizumab and secukinumab.
So, medications to treat psoriasis only go so far. They can provide some relief but,
because of the side effects, are not a viable long-term solution because they fail to
address the root cause of the inflammation.
A real long-term solution is one where you use your diet and lifestyle to keep
inflammation at bay and support your immune system, rather than suppressing it
with chemicals. That’s what this book is all about, and that’s what we’re about to
dive into.
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Part II: Diet & Lifestyle Habits that Impact on
Psoriasis
7. Diet
As we’ve seen, diet is one of the main factors involved in inflammation.
Everything you eat has a direct effect on your body.
Limiting inflammatory foods and choosing foods that fight inflammation is key if
you want to stop your immune system over-acting.
7.1 Psoriasis-promoting foods to avoid
So, what are the main culprits when it comes to inflammation?
There are 5 to look out for:
Sugar
Gluten
Dairy
Trans-fats
Artificial additives & pesticide residues
Sounds like a lot, doesn’t it?
You might be thinking, oh no, what am I going to eat?
Well, don’t worry, because what you take out, you will replace with foods that not
only taste better, but that help your body fight inflammation and calm any flare
ups.
7.1.1 Sugar
To understand what happens when you eat sugar, we need to look at the
mechanism behind how the body uses food for fuel.
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Your cells’ main source of energy is glucose. When you eat, your digestive system
breaks down the food into glucose which is then released into the blood stream. In
order for your cells to absorb this glucose, the pancreas produces insulin. Insulin is
a hormone that sends a signal to cells to open up and take in the glucose.
This serves a double purpose. First, using up the glucose to fuel all the body’s
functions. Second, to get that glucose out of the blood stream as quickly as
possible.
Why? And how does this relate to psoriasis?
If you have elevated levels of glucose in your blood, you create inflammation in
your body. And inflammation equals an overactive immune system, equals
psoriasis flare-ups.
Studies looking at the effect of sugar on health found that eating sugar increases
levels of several inflammatory markers.
One of these markers is interleukin-6. Your immune system produces this protein
in response to stress, and it’s in charge of the transition from acute inflammation to
chronic inflammation. Since chronic inflammation is at the root of psoriasis,
ensuring your body does not overproduce this protein is key.
Another inflammatory marker that increases when you eat sugar is C-reactive
protein. This is a protein produced by the liver. It activates the production of
proinflammatory cytokines that boost your body’s inflammatory response - the
result? More frequent flare-ups.
At the same time, eating sugar squashes your immune system’s healing potential
by inhibiting the production of adipokine adiponectin. This protein has anti-oxidant
and anti-inflammatory effects, which means it reduces inflammation and protects
your cells from damage. Low levels of adiponectin mean you’re at higher risk of
inflammation-related disorders, like psoriasis.
The problem is that we’re eating way more sugar than the body can cope with.
Earlier I mentioned insulin and how it signals to cells to mop up the glucose out of
the bloodstream. But what happens when you’re eating sugar at every meal, and in
between meals? Suddenly, there’s too much glucose circulating in the blood, and
the pancreas pumps out more and more insulin to get the cells to absorb it. Over
time, cells stop responding to the insulin. What happens then is you have all this
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sugar circulating in your blood, triggering your immune system and leading to
higher and higher inflammation.
So, the truth about sugar isn’t so sweet. Banishing it from your life is one of the
most powerful things you can do to reduce inflammation.
Does this mean you’ll never be able to enjoy another sweet treat again? No. The
good news is that there are plenty of ways to enjoy sweetness without stressing
your body.
Confused about sugar? This is why
There is a lot of conflicting information about sugar. But it’s interesting to note
that much of the conflict comes from industry-funded studies.
In a review published in the journal of Public Health and Nutrition, researchers
analyzed 133 worldwide studies on the effects of sugary drinks on health, and
found that 82% of independent studies reached a strong conclusion about the
adverse effects of sugar, compared to only 7% of industry funded studies. They
concluded that industry-related studies are biased to underestimate the damaging
nature of sugar.
This has created much confusion by allowing food brands to keep marketing their
sugar-rich products as healthy. A perfect example of this is fat-free or low-calorie
processed foods, which are marketed as a better option, particularly for people who
want to lose weight.
Typically, diet foods contain more sugar than their full-fat versions - which means
they contribute to higher levels of inflammation, and make your psoriasis worse.
And they don’t help your waistline.
How to avoid sugar:
The easiest way is to cook from scratch, and later in this book you’ll find recipes to
get you started.
Of course, sometimes that isn’t possible, and you have to buy pre-made. The trick
here is to check the label. Ingredients are listed in order of quantity, so if sugar, in
any form, is listed as one of the first ingredients, just leave it on the shelf.
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Beware of “hidden sugars” - here are just a few other names sugar masquerades
under.
Barley malt Castor sugar Lactose Malt Rice syrup
Barbados sugar Date sugar Maltose Maltodextrin Sorbitol
Evaporated cane juice
Dehydrated cane juice
High fructose corn syrup (HFCS)
Fruit juice concentrate
Free flowing brown sugar
Brown sugar Demerara sugar Glucose Malt syrup Sucrose
Buttered syrup Dextran Glycose solids Mannitol Granulated sugar
Cane juice Dextrose Golden sugar Maple syrup Treacle
Caramel Diastase Grape sugar Muscovado Yellow sugar
Corn syrup Ethyl maltol Galactose Panocha Agave nectar
Corn syrup solids Sorghum syrup Honey Powdered sugar Cane crystals
Confectioner’s sugar
Fructose Icing sugar Raw sugar Corn sweetener
Carob syrup Fruit juice Invert sugar Refiner’s syrup Crystalline fructose
Beet sugar Syrup Starch Laevulose Maltotroise
7.1.2 Gluten
Found in the most commonly eaten grains: wheat, rye, and barley. Breads, cakes
and cookies, and a whole variety of processed foods, contain gluten.
It’s gluten that makes dough elastic, helps bread rise up so beautifully, and
provides the protein structure that allows wheat to be processed into a variety of
foods, from noodles to baguettes.
But did you know gluten is actually an anti-nutrient?
Anti-nutrients are a plant’s chemical defense system. Almost all plants produce
them as repellents or toxins to herbivores. Anti-nutrients act in many different
ways on the body. Some, like phytic acid, bind to mineral and stop them being
absorbed. Others prevent the digestion of proteins, like oxalates, or inhibit thyroid
function, like glucosinolates.
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Gluten’s anti-nutrient effect concerns the digestive system. You might have
noticed that you don’t feel great after eating bread or pasta. Wind, constipation,
and a bloated belly are all very common after eating gluten.
What’s happening under the surface is that gluten is increasing the intestines’
permeability, and this triggers an inflammatory immune response.
The result: higher levels of inflammation.
So how is this happening?
Gluten proteins are difficult to digest. Stomach enzymes can only partly break
them down, so when they arrive in the intestine, the immune system responds as it
would to an invader: by sending out inflammatory chemicals. Over time, this
response begins eroding the lining of the intestine, which can lead to undigested
food particles entering the bloodstream. The immune system responds to these
food particles by sending out even more inflammatory chemicals. It’s a vicious
cycle of inflammation.
Here you might be thinking - no, I don’t have a problem with gluten. Or you might
recognize the symptoms and wonder how you’re going to cope without it.
Although the literature around gluten is mixed, there’s a strong body of evidence
showing that gluten intolerance, or non-celiac gluten sensitivity, affects up to 13%
of people. Studies have shown that even in healthy people, gluten proteins increase
gut permeability.
How this is possible? After all, wheat and gluten-containing grains such as barley
and rye, have been part of our diet for thousands of years.
The thing is, the wheat we consume these days bears no resemblance to the grain
our ancestors cultivated. Modern wheat comes from a variety that was created in
the 60’s through cross-breeding and genetic manipulation to produce a plant with a
higher gluten-content. And that spells trouble for our digestive system.
The other issue with wheat is that it is a food with high glycemic index, which
means it causes a spike in blood sugar levels. As we’ve seen, this is another thing
that increases inflammation in the body, and the last thing you need if you’re trying
to manage your psoriasis.
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The good news? You’ve got options. There are many alternatives that can satisfy
your desire for bread and pasta, without stressing your digestive system. For
example:
Black or brown rice
Millet
Buckwheat
Quinoa
Amaranth
Polenta
Brown rice pasta
Lentil pasta
Buckwheat noodles
Oat flour
Rice flour
7.1.3 Dairy
Milk is a complex bioactive substance created by evolution to support the growth
and development of a baby mammal.
However, in Western societies we keep drinking milk, particularly cow’s milk,
well after infant-hood. And this may well be a problem.
In a groundbreaking study by the Department of Dermatology, Environmental
Medicine and Health Theory at the University of Osnabrück, scientists found that
consuming milk is “an essential adverse environmental factor promoting most
chronic diseases of Western societies”, from cancer and neurodegenerative
diseases to obesity and acne.
Cow’s milk contains active insulin-like growth factor-1 (IGF-1), which remains in
the milk even after pasteurization. It also remains bioactive in those who consume
the milk. This means it increases blood levels of IGF-1. And that’s a problem,
because IGF-1 affects many of the body’s pathways.
It increases cell proliferation, which means it’s associated with a higher risk of
cancer. It stimulates atherosclerosis (fatty deposits that clog up arteries) and lead to
high blood pressure and heart disease. It has been found to potentially accelerate
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the onset of age-related brain disorders like Alzheimer’s. It disrupts the immune
system, leading to higher risk of allergies and autoimmune conditions.
The other problem is how milk affects your insulin levels.
Despite a relatively low glycemic index, milk actually triggers a strong insulin
response. In a study examining how milk affects blood sugar levels, researchers
found that adding milk to a meal increased the insulin response by 300% compared
to adding a slice of white bread. And, as we’ve seen, high blood glucose levels
spell trouble when it comes to inflammation and psoriasis.
Thankfully, the rise of the plant-based movement means that there are now tons of
dairy-free alternatives to milk, cheese and yogurt, which are just as delicious (if not
more so) and which don’t stress your body. You can still have that latte, have
cheese on toast, or make a deliciously cheesy pasta bake, without dairy.
7.1.4 Trans-fats
We’re used to thinking of fat as something that just makes us fat, but some fats
actually increase inflammation. Particularly trans-fats. These are a form of fat
found in both natural food and processed foods.
You’ll find natural trans fats in animal products such as dairy and meat (trans fats
are actually formed by stomach bacteria in cattle, goats and sheep).
Artificial trans-fats, on the other hand, are made by adding hydrogen to vegetable
oil to form a semi-solid product known as hydrogenated or partially hydrogenated
oil. Both natural and artificial trans fats are harmful to health, since they increase
your levels of bad cholesterol, your blood pressure, and your levels of
inflammation.
The simplest way to avoid trans fats is to cut out on animal products and processed
foods, or, ideally, avoid them altogether.
This is going to become easier in the future, since trans-fats will soon no longer be
on the market. Back in 2015, the FDA concluded that artificial trans fats are not
“generally recognized as safe”, and specified that no trans-fats should be added to
foods after the 18th
June 2018. However, foods produced before this period can still
BlueHeronHealthNews.com 27
be sold until 2021 - so it’s important to check the label and avoid anything
containing either hydrogenated oil or partially hydrogenated oil.
Trans fats are commonly found in:
Margarine
Vegetable shortening
Coffee creamers / coffee whiteners
Baked goods like pies, sausage rolls, pastries
Fried foods
Processed ready meals
Another good reason to avoid meat products is that meat dramatically alters the gut
microbiome, which, as we’ve seen, is so essential when it comes to keeping
inflammation at bay.
In studies observing the effect of meat on the gut found that the microbiome
changed drastically after just one meal containing animal fat. The good news is
that plant-protein can be just as satisfying, and provide you with a host of
beneficial nutrients too.
You’ll find plant-protein alternatives in Section 7.2.5.
7.1.5 Artificial additives & pesticide residues
Non-organic foods
As we’ve seen, the immune system is highly tuned to protect the body against
things it doesn’t recognize as safe. When we eat foods that either contain artificial
additives, or residues from the farming process, we’re ingesting ingredients the
body struggles to deal with.
Conventional produce is grown using synthetic fertilizers and chemical pesticides.
For example, organophosphorus, which is a widely used man-made insecticide, but
also happens to be neurotoxic. Or carbendazim, used as a fungicide, which disrupts
hormones and causes birth defects. And, of course, who can forget glyphosate, the
most commonly used herbicide, and recognized by the World Health Organization
as carcinogenic to humans. Despite this, it continues to be used all over the world.
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Residues of these chemicals end up on our plates. Take a look at that bottle of
herbicide or pesticide in your shed. The warning notices on the label speak for
themselves. No one would willingly choose to consume them, and yet we
unwittingly do, every time we eat non-organic produce.
The problem with glyphosate in particular is that it disrupts our gut microbiome. In
a study carried out by the Ramazzini Institute, researchers found that, even at the
allowed “safe” levels of glyphosate, the chemical caused:
a reduction in the beneficial firmicutes (lactobacillus bacteria) - these are
beneficial bacteria that help fight inflammation.
an increase in Bacteroidetes (Prevotella bacteria) - high levels of which are
associated with low-grade inflammation and overactive immune responses.
As we know, a strong gut is associated with a strong, balanced immune system,
and that is essential if you want to keep psoriasis at bay. So, the first thing to do is
choose organic whenever you can. Section 7.2.4 will offer tips to help you reduce
your exposure to gut-damaging pesticide residues and transition to an organic diet.
Artificial additives
When it comes to artificial additives, these too need to be avoided. They’re added
to foods to improve the texture, flavor, and shelf-life. But they do nothing for our
health. In fact, studies indicate that they disrupt immune function, leading to low-
grade inflammation and a higher risk of all the diseases that come with that.
One example is artificial sweeteners. You might be using these to reduce the
amount of sugar you eat, but studies have found they actually alter your gut
bacteria (impacting how your immune system reacts) and can, ironically enough,
cause weight gain.
The easiest way to avoid artificial additives is to check the label. If you can’t
pronounce an ingredient, or don’t recognize it as food, then it’s probably best to
leave it on the shelf.
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7.2 Inflammation-Busting Foods to Include
7.2.1 Anti-inflammatory & antioxidant foods
At the core of inflammation is oxidative stress.
Think of it as a biological kind of rusting - a bit like gradual corrosion that happens
to your entire body.
It’s a completely normal process that happens as part of our cellular function - for
example when we turn calories into useable energy.
Oxidative stress happens because of free radicals. Free radicals are molecules that
have lost an electron. A normal molecule has two electrons, but stress (from
pollution, chemicals, toxins, and normal bodily activity) “free” an electron from it.
That molecule - now a free radical - then goes around trying to steal an electron
from other molecules. This creates a chain of events where more and more free
radicals are formed, and is known as oxidation. The more oxidation in your body,
the higher your level of chronic inflammation.
Reducing oxidation will lower your inflammation. This is where antioxidants are
important. Antioxidants donate an electron to free radicals, thereby stopping the
chain reaction and helping prevent any damage from oxidation.
So which foods are highest in antioxidants? They’re easy to identify: they’re the
ones with the most vibrant colors. The plant pigments that give certain foods their
coloring are powerful natural antioxidants and anti-inflammatories.
Gifts from nature, if you like.
Studies have found that a diet high in antioxidants reduces your risk of many
diseases, from heart disease to diabetes to cancer. And this is because by fighting
free radicals and reducing oxidation, they lower your levels of low-grade
inflammation. Lower inflammation, lower risk of disease - and lower risk of
psoriasis flare-ups!
Here’s a list of foods containing the highest concentration of antioxidants. These
ingredients are all included in the recipes at the end of this book:
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Cacao
Matcha green tea
Herbs: Rosemary, thyme, parsley, mint, oregano
Berries: blueberries, raspberries, strawberries, cranberries, blackberries, goji
berries
Red cabbage
Beetroot
Tomatoes
Red peppers
Cruciferous and sulfurous vegetables: broccoli, kale, watercress, turnips,
garlic, onions
Spices: turmeric, cumin, chili, paprika, ginger, cinnamon
Omega 3: you’ll find this in hemp seed, chia seed, and good quality
supplements
7.2.2 Gut-friendly foods
A healthy gut is one populated by a wide variety of good bacteria. As much as
some foods have the potential to destroy its delicate balance, our diet has the power
to promote a strong microbiome by helping the immune system regulate its
responses and return to homeostasis.
Foods that keep our gut bacteria in tiptop shape can be grouped into two
categories. Probiotics, which are foods containing live bacteria, and prebiotics,
which feed the good bacteria in your gut.
Probiotics
Scientists examining the link between gut health and psoriasis have found that
probiotics can have very positive effects.
In one case study, published in the journal Our Dermatology, doctors used
probiotics to reverse a severe case of pustular psoriasis. The patient was a 47-year-
old woman, who had suffered from psoriasis for 15 years and had developed
severe symptoms with fever, arthritis in the knees, and plaques across her
abdomen, back, legs and scalp.
Her blood sugar and levels of inflammatory markers were elevated. Her symptoms
had worsened despite steroid treatment and immuno-suppressing medication.
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She was taken off the pharmaceuticals and was given Lactobacillus to take three
times a day. After two weeks, her fever had subsided, plaques had stopped
developing, and her blood sugar was lower. At four weeks, the lesions had healed.
Here's a list of the best probiotic foods to include in your diet:
Sauerkraut - fermented cabbage - great as a side, added to salads or wraps
Kimchi - fermented cabbage ginger chili - sauerkraut’s Asian cousin
Kombucha - fermented tea - a gut-friendly alternative to fizzy drinks
Kefir - fermented drink made with kefir grains - use instead of milk on top
of granola
Miso - fermented soy bean paste - great in soups and for salad dressings
Tempeh - fermented soy beans (like tofu, but better) - an excellent source of
plant protein
Sourdough - traditionally leavened bread - use instead of white wheat bread
Pickles - lacto-fermented vegetables - make a delicious crunchy addition to a
sandwich
Prebiotics
These are foods containing natural sugars and fiber that your good gut bacteria
thrive on.
Almost all vegetables are a good source of prebiotics, but the following are
particularly helpful:
Chicory root - high in inulin, a prebiotic fiber which also has antioxidant
potential - a tasty caffeine-free alternative to coffee.
Jerusalem artichokes - super high in fiber and low in carbs - a great gut-
friendly alternative to potatoes.
Allium veg - garlic, onions, leeks and spring onions - powerful antioxidants,
which help your liver to produce your body’s own antioxidant, glutathione,
and prevent harmful bacteria from multiplying (by helping your gut maintain
a higher population of good bacteria).
Cruciferous veg - cabbage, Brussels sprouts, kale, watercress - these also
support your liver to neutralize toxins and reduce oxidative stress.
Beans and pulses - lentils, chickpeas, kidney beans - contain starches that
feed your good bacteria. Plus they’re a great source of plant protein.
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Oats and oat bran - oats have also got a great reputation when it comes their
anti-inflammatory effects. Porridge is a delicious way to start your day.
We’ll go into detail about how to add these foods to your day in Part III.
7.2.3 High-fiber foods
Fiber doesn’t just feed your good bacteria.
Remember those elevated blood sugar levels that increase inflammation? Fiber
dramatically helps with that.
High blood sugar levels are caused by high sugar foods, or foods that are high in
refined carbohydrates.
When you eat a food that contains a lot of sugar and not much fiber, for example a
piece of cake made with white flour or a bowl of white pasta, those refined
carbohydrates are quickly digested into glucose that hits your blood stream almost
immediately. That’s because there’s nothing for your stomach to work on, really.
This then leads to a blood sugar spike, followed by a blood sugar crash as your
pancreas pumps out a load of insulin to help cells take in the glucose.
This is one of the mechanisms that creates the inflammation so central to psoriasis.
On the other hand, when you eat a food that contains a healthy amount of fiber, it
takes longer for your stomach to break it down, leading to a slower release of
glucose, more stable blood sugar levels, and ultimately, lower levels of
inflammation. High fiber foods also help stabilize your hunger, because they keep
you fuller for longer.
The easiest way to add plenty of fiber to your diet is simply to eat more plant
foods. Vegetables, beans, nuts and seeds are packed with fiber that keep you
satisfied for longer.
The more unprocessed the food, the better its fiber content - so aim to include
some raw fruits and vegetables every day. Part III will guide you through this goal.
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7.2.4 Going organic
Go organic for more antioxidants
One of the main reasons people buy organic is because they believe it to be
healthier. And this is confirmed by a plethora of studies.
Organic produce is grown differently to conventional fruit and vegetables. Farmers
use processes that support the soil, enriching it with natural fertilizers, and using
crop rotation and companion planting to increase the soil’s flora and fauna. It
follows that a seed sown in soil that is rich in nutrients will grow into a fruit that is
bursting with vitamins.
A study published in the Alternative Medicine Review found that organic foods
contain higher levels of certain nutrients, specifically antioxidants.
Conventional agriculture, on the other hand, focuses on intensive crop
management and relies heavily on artificial fertilizers to enrich the soil and
produce high yields. The fruits that results from those practices are understandably
lower in nutrients.
Clean 15 and Dirty Dozen
Going 100% organic can be difficult, often because of availability. Thankfully the
Environmental Working Group has created the Clean 15 and Dirty Dozen shopping
lists to help you navigate the world of organic produce.
The Clean 15 are fruits and vegetables that have the lowest pesticide residues, and
can therefore be bought non-organic.
The Dirty Dozen on the other hand are foods with the highest pesticide residues,
and should be bought organic.
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Dirty Dozen: Clean 15:
Strawberries Spinach
Kale Nectarines
Apples Grapes
Peaches Cherries
Pears Tomatoes
Celery Potatoes
Avocados Sweet corn Pineapples
Frozen sweet peas Onions Papaya
Eggplants Asparagus
Kiwis Cabbages
Cauliflower Cantaloupe melon
Broccoli Mushrooms
Honeydew melon
Go to your local farmer’s market to stock up on fresh fruits and vegetables, instead
of the supermarket. You’ll connect with the people who actually grew the food…
and there won’t be any plastic packaging to deal with.
7.2.5 Plant Protein
As we’ve seen, trans fats and dairy both play a part in low-grade inflammation, so
it’s important to remove these foods from your diet to rebalance your body.
Many people believe that a vegetarian diet is inadequate (particularly in terms of
protein), but this is a myth that’s been busted by a huge number of recognized
peer-reviewed studies. So much so, that both the America Dietetic Association and
Dietitians of Canada recently declared that well-planned vegan and vegetarian
diets are nutritionally adequate and appropriate for all stages of life, including
childhood and pregnancy.
Let’s take a closer look at the protein conundrum.
The reason meat is touted as being the pinnacle of protein foods is because it’s a
“complete protein”. There are 20 amino acids that can form a protein, nine of
which the body can’t produce on its own and which therefore need to be found in
food. To be considered a “complete protein” a food needs to contain all nine of
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those essential amino acids. Meat is one of these foods - but there are others, and
these have the added benefits of not being carcinogenic, being free from trans-fats,
and containing other helpful nutrients such as fiber and antioxidants.
The following are complete protein foods:
Quinoa - although it’s a great replacement for couscous and rice, it’s in fact
a seed and not a grain.
Buckwheat - not related to wheat at all, in fact it’s a cousin of the rhubarb
plant. Try buckwheat noodles, buckwheat pancakes, buckwheat porridge, or
use instead of rice or pasta.
Soy - whether as tofu, tempeh, or edamame beans, these are all complete
proteins.
Hemp seed - these protein-packed little seeds are also high in anti-
inflammatory omega 3.
Chia seeds - a fantastic source of both fiber and antioxidants. They form a
gel when mixed with water, so are great to replace eggs in baking, added to
smoothies, or made into delicious chia puddings (see the recipes section for
ideas).
Certain foods, when eaten together, deliver all nine essential amino acids. For extra
protein, combine:
Grain and pulses: for example, peanut butter on toast (peanuts are pulses),
rice and beans, pasta and peas, bean soup and sourdough bread.
Seeds or nuts and pulses: for example, hummus (chickpeas and sesame
seed paste), beans with toasted almonds, lentils and toasted cashews, trail
mix made with roasted nuts, seeds and peanuts.
Plant-proteins will help you lower your levels of inflammation on two counts.
First, they are free from inflammatory trans fats. Second, they are packed with
helpful nutrients such as fiber and antioxidants. And, just like fiber, protein helps
stabilize your blood sugar and keep you satisfied for longer. It’s a win on all
counts.
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8. LIFESTYLE
8.1 How stress impacts the body
Food, as we’ve seen, plays a huge role in the development of psoriasis, and its
healing. But no amount of nutritious food is going to help if you are chronically
stressed. Yes, stress is the biggest killer. That’s because its effects are far reaching
- beyond the mental, and into the physical.
What happens when you’re stressed? Your palms start sweating, you get short of
breath, you tense your entire body. Basically, you go into fight or flight mode.
This is your body’s response to a perceived threat, which evolved to keep us safe
from danger. Imagine yourself as a caveman. Through the trees, you spot a
sabretooth tiger. Your body instantly releases hormones (like adrenaline and
cortisol) which trigger a series of physical changes to improve your chance of
survival.
Faster heart rate and breathing (to bring more oxygen into the body)
Blood pressure goes up (to increase blood flow to the muscles)
Blood glucose levels increase (to supply the body with extra energy)
Muscles tense up (in readiness to fight or flee)
These days, the sabretooth tiger has been replaced by more mundane occurrences.
We get stressed over all manner of daily situations: missing a train, a looming
deadline, someone cutting you up on the freeway, those depressing news headlines,
all these can cause feelings that trigger a fight or flight response. Even the series
we entertain ourselves with tend to be filled with tension and drama that cause
low-level stress.
The caveman’s hormone levels would quickly return to normal once the danger
had been averted. We, on the other hand, are almost constantly stressed, constantly
in fight or flight mode. Cortisol might be helpful in an emergency, and when
secreted at normal levels can help fight inflammation. But constant stress leads to
cortisol dysfunction, meaning that too much is produced, and this triggers your
body to create inflammation.
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It’s essential, therefore, to reduce your levels of stress if you want to transform
your body into an environment where psoriasis cannot flourish. In Sections 11.1
and 11.3, you’ll find morning and evening routines that will help you do just that.
8.2 The role of mindset on your gut and your immune system
Just as stress increases inflammation, how you see yourself and the world impacts
on your gut and your immune system. We’ve already seen the link between our
mindset and physical health. I’m talking here about low self-esteem, which is one
of the most common emotions experienced by people with psoriasis.
Autoimmune conditions are caused by the immune system turning against its host
(the body). It will come as little surprise then, that low self-esteem, caused by
doubt, hate or anger towards the self, can compound this condition.
There are plenty of anecdotal examples of depression preceding serious illness, but
this has also been observed scientifically. A study examining the link between
mental health and autoimmune issues found that people with depression were 25%
more likely to suffer from autoimmune disease. Clearly, addressing your mood is
key when it comes to healing psoriasis.
To stop your emotions from manifesting into physical disease, you need to change
your thoughts.
Let’s examine this. An emotion is a feeling. And a feeling results from a thought.
For example, when you feel depressed, that comes from a series of thoughts such
as “I’m not good enough”, “my life is worthless”, “I am alone”, “I am
unattractive”, “nothing I do ever works out”, “I will never be successful”, “other
people are better than me”, etc. Yes, these thoughts are the results of situations that
you find yourself in. However, while situations may or may not be within your
control to change, your thoughts most definitely are. It’s your brain, and you’re in
charge.
This is good news. It means you have the power to change the thoughts that are
making you feel depressed, unworthy, sad or frustrated. And through this change
of thought, you can steer your body into healing.
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8.2.1 Changing your thoughts
So, what thoughts are making you feel unworthy right now? Write them down.
You are not alone. This is a list of some of the low-self-esteem statements and
limiting beliefs my clients work through:
I’m not good enough
I’m ugly
I’m powerless
Other people dislike me
I’ll never be attractive
I’m never going to get over my condition
There’s nothing good about my future
People will reject me because of my skin
I can’t live a successful life
I feel too uncomfortable to do anything
I have no hope for the future
I will never find a solution
The problem is that these thoughts snowball. The more you think this way, the
more evidence your brain naturally gathers to support these beliefs, and the more
depressed and unworthy you feel.
The trick to turning your feelings around is turning your limiting beliefs around.
For each statement you’ve written, ask yourself: “is this really true?” and begin to
gather evidence that supports the opposite statement.
For example, for “other people dislike me” - write about situations that support the
thought “other people like me”, such as the friends you have, the times you’ve
enjoyed other people’s company, moments when people seek out your company.
Every time you notice that negative thought enter your mind, counter it with
evidence to the contrary. The more you do this, the less you’ll experience thoughts
that drag you into feelings that trigger your immune system into misbehaving, and
the more you’ll support your immune system to heal.
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8.3 The impact of sleep on body and brain
Could something as simple as enough sleep affect your immune system?
Yes. Sleep is the time when your body rests, repairs and regenerates. It’s also the
time when your brain detoxes from your day. Without sufficient sleep, your health
suffers, and so does your mind.
8.3.1 Sleep for your brain
Your brain has its own detoxification system, called the glymphatic system, which
flushes out toxins and the by-products of neural activity that accumulate in the
brain while you are awake.
This brain-friendly clean-up system circulates cerebrospinal fluid through the brain
tissue, and flushes toxic substances into the bloodstream, which then carries it to
the liver for detoxification.
The flip side of this system is that it is most active while you are in deep sleep.
Sleep deprivation stops it from working efficiently, causing toxins to start
accumulating—this is dangerous because long term these toxins can suffocate and
kill the brain’s neuronal networks, leading to neurodegenerative diseases.
In the short term it means mental fog, irritability and increased stress - we all know
how we feel after a short night!
8.3.2 Sleep for your body
Sleep plays a role in immune responses. That’s because sleep is the time your body
finds most efficient for healing and fighting inflammation.
This makes sense. After all, while you’re awake, your body is busy with all the
functions it has to perform to allow you to be conscious and moving and living
during the day.
When you’re asleep, it can get on with the work of repairing and renewing. But
without adequate sleep, it doesn’t have time to do this. The result? Higher levels of
inflammation.
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In Chapter 11.3 you’ll find an evening routine that helps you to reconnect with
your natural sleep pattern.
8.4 Meditation
The benefits of meditation go far beyond a calm mind and peaceful disposition.
A study published by the journal Frontiers in Human Neuroscience followed a
group of 38 people before and after a meditation retreat. After 3 months, they were
all found to have lower levels of pro-inflammatory markers and cortisol, and
increased anti-inflammatory markers, pointing to the fact that meditation helps the
body to fight inflammation and return to balance.
For many, the idea of meditation seems beyond their capabilities. I think this is
because many of us imagine that we have to be an experienced monk to do it
properly, or sit cross-legged for hours with an empty mind. Fortunately, you don’t
need to be an expert meditator to reap the benefits. Even a short mindfulness
meditation can have a powerful effect on your mood and health.
Here is a quick breathing meditation to get you started. Practice it as often as you
like. Going forward, there are thousands of guided meditations to try on YouTube
and apps like HeadSpace.
8.4.1 Breathing Meditation
Sit down comfortably. This could be on a chair or sofa, or cross-legged.
Make sure your back is straight but not tense. Rest your hands where they’re
comfortable.
Close your eyes.
Notice your body and how it feels. What sensations are you feeling? Do you
feel any tension? Breathe in and mindfully relax your muscles.
Begin tuning into your breath. Allow it to naturally flow. Keep your
attention on where you feel it. It might be your nostrils, or your tummy, or
chest.
Your mind will wander. That’s its nature. When you notice thoughts
popping up, don’t interact with them, simply acknowledge them without
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judgement, and gently return your attention to your breath, to the sensation
of air flowing in and out of you, or the feeling of your chest expanding.
After 5 minutes, expand your awareness to your entire body. Notice how
relaxed you feel after this meditation. And carry on with your day.
8.5 Exercise
Are you moving enough?
For 80% of Americans, the answer is a resounding no. We spend way too long
sitting. Whether it’s in our cars, at our desks, or on the sofa.
Doctors are calling sitting the new smoking, because too long in this position is
associated with a higher risk of low grade inflammation, heart disease and
diabetes.
And it seems that the damaging effects of hours of sitting cannot be undone by one
extreme weekly workout session (in fact, this type of fitness regime can stress the
body and increase inflammation!). This is actually rather positive news. Because it
means you don’t have to torture yourself with grueling gym sessions. You simply
have to make a point of moving more.
One study found that just 20 minutes of moderate exercise (walking, in this case)
led to a 5% decrease in pro-inflammatory markers.
And 20 minutes is not hard to find, even in the busiest day. You’ll find tips to
include more movement in your day in Section 11.8.
9. Household and self-care products
Even though psoriasis begins on the inside, what you put on your skin is just as
important as what you eat.
That’s because your skin - which is your biggest organ - absorbs what it comes into
contact with. This means any chemicals in your toiletries end up in your body,
stress the immune system and increase inflammation.
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The same goes for the products you use around your home. Air fresheners, laundry
liquids, furniture polish, bathroom cleaner - they all contain chemicals that are
derived from fossil fuels and are known to disrupt health.
The full list of chemicals is too long to list, and is constantly evolving. There are
over 80,000 chemicals registered for use today, and most of these are not been
tested for safety. Here are just a few to watch out for.
9.1 Sulfates
Used to make shower gels and shampoos (and washing up liquid!) foam nicely.
Unfortunately, they also irritate and dry the skin - which is the last thing you need
when you have psoriasis. Watch out for sodium lauryl sulfate and ammonium
lauryl sulfate.
9.2 Parabens
Added to all products (toiletries, foods, medication, make up) as preservatives to
increase shelf life. They are antimicrobial, antibacterial and anti-fungal. Sounds
good - but they’re not really safe.
Parabens can cause skin irritation because they are drying. If your skin cream
contains parabens, you might find that your skin becomes dry soon after
moisturizing, which can worsen psoriasis.
Parabens can also mimic certain hormones, like estrogen. Unfortunately, estrogen
is a factor in cancer. While some contest a direct causal link, research carried out
by the University of Reading detected paraben residues in 99% of tissue samples
from a group of women with breast cancer, particularly in the upper part, closer to
the armpit - this is the area most in contact with regular use of antiperspirants and
deodorants.
9.3 Petrochemicals
Petrochemicals are substances obtained from petroleum and natural gas. It’s hard
to connect that sweet-smelling bottle of strawberry shower gel with the black
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sludge dredged up from the ground - but they are connected. Unfortunately, the
manufacture of these products causes toxic byproducts, like 1,4-dioxane, a
substance classified as “probably carcinogenic”, which is toxic to the nervous
system and kidneys.
9.4 How to avoid toxic toiletries
You can avoid the worst offenders by reading the labels and looking out for the
following ingredients:
Any ingredient ending in “eth” means it is produced with ethylene oxide (a
petrochemical) – like myreth, oleth, laureth, ceteareth
Butanol and any word with “butyl” – like butylparaben, butyl alcohol,
buylene glycol
Any word with “prolyl” – like propylparaben, isopropyl alcohol, propylene
glycol, propyl alcohol, cocamidopropyl betaine
Methanol and any world with “methyl” – like methylparaben, methyl
alcohol, methylcellulose
Cosmetic petrochemicals:
o Perfume / fragrance
o Mineral oil
o Paraffin wax / petroleum jelly
o Benzene
o Toluene
o Glycerin / glycerol
o Ethanols – like phenoxyethanol, ethanolamine, diethanolamine
o Any word with “ethyl” indicates ethanol content – like polyethylene
glycol, or ethylhexylglycerin.
9.5 Natural alternatives
Thankfully, more and more of us are getting wise to the dangerous chemical
cocktails lurking on our bathroom shelf, and finding alternatives. It’s easier than
you think. Here are some simple swaps:
Use almond oil, jojoba oil, coconut oil, shea butter or cacao butter to
moisturize and as make up remover.
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Buy shampoo from ethical, paraben-free brands.
Use natural soap made from coconut or olive oil instead of shower gel.
Swap your perfume with aromatherapy blends.
When it comes to household care, you also have options:
Use essential oils or natural incense instead of plug-in air fresheners.
Try soap nuts as an alternative to washing up liquid and laundry detergent.
Make your own furniture polish with beeswax and essential oils like
bergamot and rosemary.
Head to your local health food store and browse the household products
aisle.
10. Natural treatments to soothe psoriasis fast
Flare-ups happen. The discomfort they bring often compounds an already stressful
situation. It’s an unhappy coincidence that tends to bring together an important
meeting, family get together, or social event and visible plaques. When this
happens, what can you do?
First thing to remember is that the worst thing you can do is give into the stress of
the situation, as this is only going to pump more cortisol into your body and keep
the inflammation going.
What you’re seeing on your skin is the end result of a process that began earlier,
and deeper. So, you need to give it time.
However, there are some things you can do to make the skin more comfortable,
reduce itching, avoid any further scaling, and help soothe your anxiety.
10.1 Soak in dead sea salt, colloidal oatmeal, or bath oil
The magnesium in dead sea salts helps reduce dryness and skin inflammation. In a
study published in the International Journal of Dermatology, patients who soaked
in a bath with 5% dead sea salt for 15 minutes reported their skin was better
hydrated and experienced reduced redness and itching compared with patients who
used only tap water.
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Instead of dead sea salt, you can run your bath with colloidal oatmeal or bath oil.
Colloidal oatmeal helps your skin hold on to moisture and eases irritation. Bath
oils help to soften dry skin and ease itching and inflammation. Make sure the water
is warm rather than hot, and soak for only 15 minutes, as any longer may dry out
your skin.
Use your time soaking in the bath as a time to de-stress. Breathe deeply through
your nose and out through your mouth. Slow, deep and controlled breaths activate
your parasympathetic nervous system, which triggers healing and regeneration.
How to make your own colloidal oatmeal:
Use uncooked, whole, organic oats.
Blend into a fine powder using a high-speed blender.
Sprinkle 1 cup of this oatmeal powder into running water while the tub fills.
You can also add a few drops of bath oil (see next recipe).
Soak for 10-15 minutes. The water will feel soft and silky on your skin. You
can gently rub the oatmeal on the scales to loosen them.
Pat your skin dry and moisturize immediately.
Best oils for psoriasis:
Before looking at bath oil and moisturizer recipes, let’s take a look at the best
essential oils for psoriasis.
Lavender: it’s one of the most versatile essential oils out there, and not just
because it helps you relax! It has calming and anti-inflammatory properties
that are very helpful to soothe dry and itchy skin.
Tea tree: a powerful oil, often used as an antifungal and antibacterial skin
treatment. This is a good one to use if you are also deal with infection.
However, it’s very strong so take care to use small amounts and dilute it
well.
Myrrh: helps your skin to heal, soothes chapped flaky skin, and reduces
scarring.
Olive oil: high in fatty acids and vitamin E, olive oil is a great moisturizer
for dehydrated or scaly skin. It softens dry plaques and makes them easier to
remove.
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Coconut oil: rich in lauric acid, which is anti-inflammatory, coconut oil
helps skin hold on to moisture, so it’s perfect for keeping skin supple and
comfortable. You can also use it to loosen psoriasis scales. And it smells
wonderful!
Evening primrose oil: high in vitamin E, this oil nourishes and supports the
skin, but is lighter and more quickly absorbed than coconut or olive oil.
Good to use as a moisturizer after bathing or showering as it won’t leave you
feeling greasy.
Sweet almond oil: rich in vitamin E, highly absorbable, and fragrance-free,
this makes a good carrier for essential oils.
Other carrier oils: avocado, grapeseed, jojoba and apricot kernel are all
good options to use as carrier oils. They’re easily absorbed into the skin and
help it lock in moisture. Most health food shops stock small bottles so why
not try them all out and see which one you prefer?
Bath oil recipe:
Makes enough for 15-20 baths
Ingredients:
─ 1/2 cup almond, olive or grapeseed oil
─ 40 drops evening primrose oil
─ 10 drops lavender oil
─ 10 drops tea tree oil
─ 5 drops myrrh oil
Method:
Combine all ingredients in a glass bottle, adding the almond, olive or
grapeseed oil last.
Shake to blend.
Add 1-2 tsp to running water and soak for 10-15 minutes.
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10.2 Compress
If bathing isn’t your thing, soak a compress in dead sea salt water and apply to the
plaques. You can also soak the compress in colloidal oatmeal, or warm water and
bath oil. Apply the compress to the affected area for 10 minutes, and then
moisturize.
10.3 Aloe Vera
Traditionally used to heal and soothe burnt skin, aloe vera can also be very
effective for psoriasis.
It’s antibacterial, antiseptic and antifungal, and helps reduce skin inflammation.
Apply pure aloe vera gel to the affected area, to help soften skin and cool any
burning.
10.4 Baking soda
A great gentle exfoliator for dry skin. It’s also anti-fungal, and will help sooth any
itching.
Just mix a tablespoon of baking soda with a little water to form a paste, apply to
the plaques, rinse off and pat dry. Follow with moisturizer.
10.5 Stay moisturized
Keeping your plaques moisturized will not just help your skin feel more
comfortable, it will also improve the appearance of plaques, and stop them splitting
or cracking.
You can dab a little coconut oil onto the areas, or make an anti-inflammatory,
soothing body oil.
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Soothing body oil recipe
Ingredients:
─ 1/2 cup avocado oil, almond oil or a mix of almond and coconut oil (use
almond for a lighter oil, or almond & coconut for a thicker ointment)
─ 30 drops evening primrose oil
─ 5 drops myrrh essential oil
─ 5 drops tea tree essential oil
Method:
If using avocado or almond oil, combine all ingredients in a bottle, adding
the almond or avocado oil last, and shake to blend.
If using coconut oil, gently melt the coconut oil over a bain-marie, add the
almond oil and essential oils, mix to combine, pour into a little pot and allow
to set.
Use after your shower and several times a day, as needed.
You can replace the oil with vitamin E cream for a more practical moisturizer that
you can carry with you. Simply mix the essential oils into the cream and apply to
affected areas.
10.6 Soothing scalp psoriasis
It’s important to remove the scales to help this heal, but you have to do it gently
with a soft brush and take your time.
Use a moisturizing conditioner to reduce dryness and scaling - this will reduce the
appearance of scalp psoriasis. Let your hair air-dry, as using a hair dryer will make
your scalp drier and flakier.
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10.7 Relieve the itch
This is close to the top of the bothersome scale when it comes to psoriasis
symptoms. But itching makes the problem worse, and can even lead to psoriasis
appearing on a new part of your body.
If you wake up feeling itchy, take a cool shower, or apply a cool compress to the
area instead. Apply moisturizer to help soothe the dryness (which is one of the
causes of itchiness).
You can also make an anti-itch spray and apply it as necessary.
Anti-itch spray recipe:
Ingredients:
─ 1 cup rose water
─ 10 drops peppermint essential oil
Method:
Pour ingredients into a spray bottle, shake, and spray.
A great little helper you can keep in your handbag.
10.8 Put it in perspective
You’re likely going to feel stressed, depressed, frustrated and anxious when you’re
dealing with a flare-up.
And much of this comes from worrying whether other people are judging you
because of your skin. If you think about this too much, you can easily spiral into
the kind of negativity that stops you from making the most of your life. Not to
mention the kind of negativity that only increases inflammation and makes the
situation worse.
Put it in perspective. Think about how you view others when you meet them. Do
you remember their spots, their wrinkles, whether they had dandruff? Or do you
remember their friendly demeanor, the twinkle in their eye, whether they were
kind, how they made you feel? Exactly. Your skin does not define you as a person,
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and anyone who tries to define you by your skin is simply reflecting their own
insecurities.
When you’re faced with a flare up, give your body some love - soak in the bath,
moisturize your plaques, do some deep breathing, take a moment to meditate, and
then go out and face the world.
The good news is that the diet and lifestyle strategies in Part III are going to help
you heal your psoriasis from the inside out, so flare ups will soon be a thing of the
past.
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Part III: 4 Weeks to Heal Psoriasis
So, here’s where the fun starts. You’ve learned the root causes of psoriasis, read up
on the trigger areas, and now it’s time to put it all into practice and rebalance your
immune system.
This 4-week recalibration will guide you on a gradual journey towards being
psoriasis-free.
Week 1 is a bit of a reconnaissance week. You’ll review where you are right now,
which foods may be a problem, and set up a gut-healing, inflammation busting
daily routine.
In Week 2, you’ll be guided to remove trigger foods and replace them with
healthier alternatives. You’ll also transition to home cooked meals.
In Week 3 you’ll start feeding your microbiome, increase your intake of fiber and
antioxidants and include some gentle exercise.
In Week 4 you’ll turbo-charge your diet with antioxidants and take your
inflammation-busting lifestyle to the next level with intermittent fasting.
WEEK 1
How often have you started a health program only to give up before you’ve hit the
half-way point?
This happens to many of my clients. They start full of enthusiasm, but by the third
day they’ve gone back to their usual habits.
This is because they’ve not taken the time to fully connect with where they are
right now, to recognize the trigger times, and to set up a routine that will make
their new healthy regime effortless.
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This week, you’re not going to make any changes to your diet, except that you will
keep a journal of everything you eat, and how you feel physically and emotionally
before and after you eat it.
This serves three purposes:
─ Firstly, it will identify at what times you eat and whether there are any
emotional triggers (you’re not alone if your first stop after a tough day is the
drive-thru).
─ Secondly, it will identify how much you eat - most people dramatically
underestimate how much and what they eat. Seeing it in black and white is
fundamental to making a change.
─ Thirdly, it will identify which foods you’re sensitive to (it wasn’t until
George started keeping a food diary that he realized he experienced
stuffiness and fatigue every time he drank milk, pointing to a sensitivity to
diary that was exacerbating his psoriasis).
With a better understanding of what motivates your food choices, you’ll be able to
make healthier choices. You’ll find a helpful food diary template at the end of this
book.
Be prepared, this practice might bring up some emotions. You might feel guilt for
the food choices you’ve made, or shame that you’ve triggered your psoriasis. It’s
easy to get so distracted by food that we don’t address the issues that are making us
turn to it in the first place.
And you’re not to blame for your psoriasis, since many of the foods that trigger it
are sold without any warning label. Don’t get hung up on these emotions.
Remember that this week is all about recognizing where you are so that you’re
better equipped to move on and begin healing yourself from the inside out.
That’s why this week, alongside keeping a food diary, you’re going to start setting
up a stress-busting, mood-boosting routine.
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11.1 Set up a morning routine
Have you thought about it how you spend your morning will impact on the rest of
your day?
Think about these two scenarios:
Scenario 1
Your alarm clock goes off. You slam down on the snooze button five times before
you begrudgingly drag yourself out of bed. In your rush to get ready, you spill
coffee all over the kitchen floor. As you’re cleaning it up, you get a stain on your
shirt. You rush upstairs to get changed and bash your toe. You’re now an hour late,
traffic is terrible and you miss your train. When you finally arrive at work, you’re
in no headspace to be collaborative and end up arguing with your boss. By the time
you get home, all you want to do is throw a ready meal in the microwave, open a
bottle of wine and sink in front of the tv. It’s maybe a bit of a caricature, but you
can see how quickly things can spiral. Most of us have experienced this kind of
morning at least once in our lives! And the problem with this type of cycle is that it
spikes your cortisol levels, your body reacts to these mini traumas as it would to a
sabretooth tiger, and up goes your inflammation.
Scenario 2
Imagine another scenario. Your alarm goes off and you get up, because you’ve put
your alarm at the other side of the room. You spend 15 minutes gently stretching
and meditating on the day ahead. In a peaceful headspace, you get ready for work,
sit down to a healthy breakfast, and glide through your morning commute. You get
to work feeling calm and energized, and fly through your to-do list. Stable mood,
no stress-response, and reduced inflammation.
It’s easy to see which scenario is going to be most healing.
The first change you need to make is with your morning. If you start your morning
right, it creates the foundation for the rest of your day to be right. Design the kind
of morning that will create a sense of calm for you. It’s going to be different for
everyone, but the trick is to start small. It’s no use deciding that you will exercise
for one hour every day at 5am, because this is too far from your current situation
and therefore too easy to give up.
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This is the morning routine I suggest to my clients. It provides a starting point, and
you can customize it as you see fit. The wake-up time can vary depending on your
bedtime - its important you get plenty of sleep, at least 7-8 hours (we’ll look at
evening routines in a moment).
When your alarm goes off, hit snooze once.
Spend those 5 minutes mentally listing what you’re grateful for right now -
we have so much to be grateful for, no matter our situation, especially when
we compare our comforts to people living in parts of the world where there
is conflict and famine. It can be waking up in a comfortable bed. Having
running water. The prospect of a healthy breakfast. Having loved ones
around us. Being alive. Having a job. Whatever resonates for you. Really
connect with that feeling of gratitude.
When your alarm clock goes off again, get up, have a drink of water, and
spend 10 to 15 minutes doing some light stretching, whatever is comfortable
for you. My go-to is the sun salutation yoga flow. If you have a rebounder,
this is a great way to energize your morning.
Get ready for the day - shower and moisturize. As you do so, appreciate your
body. Thank it for carrying you and for the messages it sends you.
Brew a cup of tea, or coffee, and take time to enjoy it. Mentally draw up
your to-do list for the day and visualize yourself achieving everything you
need to.
You’re now ready to seize the day!
11.2 Gratitude
Can gratitude make a difference?
Short answer: yes. And it’s not just emotional either.
In a study published by the Journal Psychosomatic Medicine, patients with heart
failure were tasked with writing a gratitude journal for eight weeks. At the end of
the period, their inflammatory markers had decreased and their heart rate had
stabilized, compared to patients who were undergoing treatment as usual.
This means that being grateful can help reduce your inflammation. There are many
ways you can make gratitude part of your day. One is the morning gratitude as
above. Other ways include writing to someone you love, saying thank you with
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feeling, counting your blessings by writing them down, and meditating on
gratitude.
11.3 Set up an evening routine
If your morning has an impact on your entire day, your evening has an impact on
your morning. How well you sleep will depend on how you wind down at night.
So, what does your evening routine look like?
I can tell you what mine used to look like. I’d get home from work, heat up some
food and sit down in front of the television with a large meal, followed by a cup of
tea and, an hour later (still in front of the tv), I’d indulge in a few snacks. A couple
of biscuits, some chocolate, more tea. Then I’d get to bed at around midnight, with
a full stomach, and spend half an hour looking at social media before finally
switching the lights out. Sometimes I would fall asleep quickly but wake up in the
night. Other days I’d find it hard to switch off and lay awake for an hour. Almost
every morning was hard work, I’d feel tired and like I could sleep an extra three
hours at least.
And it’s not surprising.
Firstly, having a large amount of food before bed isn’t the best idea. You want to
help your body to wind down and relax, and it won’t do that if it’s trying to digest
a big meal.
Secondly, the blue light from the TV screen and mobile stops your body from
producing sleep chemicals and preparing for rest.
Thirdly, the types of programs you watch may not be conducive to relaxing. In
many cases, whether it’s the news or a series, what we’re watching is keeping us
stressed. When was the last time you felt uplifted or at peace after hearing the
headlines? Right.
To transform your health, you have to transform your sleep habits. Of course, it
can be tough to wind down. Maybe you’ve gotten so used to going to bed at
midnight that the mere thought of trying to fall asleep earlier fills you with dread.
So, go slow. Go to bed half an hour earlier one day, then gradually increase this
until you’re going to bed at a more reasonable time, ideally by 10pm.
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The following strategies will help you create a healthy and healing evening routine.
Get rid of bright lights around you two hours before bed. Use low wattage
side lamps, or candles. A darker room naturally activates sleep hormones.
Avoid tense programs or movies before bed—instead try reading, listening
to music, meditating, journaling, or doing a little stretching.
Keep your bedroom pitch black. Your body’s cells are photosensitive, they
can detect artificial or natural light, activate the awakening response and
disrupt sleep. Switch off all lights and invest in blackout curtains.
Avoid stimulants six hours before bedtime. It takes about six hours for your
body to remove half the caffeine you consume: black tea, green tea, coffee,
and even chocolate contain caffeine.
Switch off your wifi box, put your phone on airplane mode, move all laptops
and tablets out of the bedroom. Electromagnetic frequencies pass through
the brain, overstimulate it and prevent a deep, restful sleep.
Stay hydrated with plenty of water and herbal teas. Your body responds to
dehydration in the same way it responds to stress, and these stress hormones
will keep you awake.
Make your bedroom a sleep haven. Invest in a good mattress, comfortable
pillow, natural fiber duvet and duvet covers. Pick calming colors. Use an oil
diffuser or oil burner and fill the air with relaxing smells like lavender or
chamomile. We spend a third of our lives in bed, we owe it to ourselves to
make this time as peaceful and restorative as we can.
Let go and release. If you’ve had a stressful day at the office, an argument
with your friend, a long drawn out commute home, make a conscious
decision to let all of that go before you go to bed. Mentally peel off the
layers of anger and frustration and leave them outside your bedroom. If you
really want to, you can pick them back up in the morning (but my guess is,
you won’t).
Count your blessings. As you fall asleep, mentally list three things you
appreciated today and connect with the feeling of gratitude.
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Week 1 task:
Sit down with your weekly schedule. Work out when you have spare time and energy, and when you don’t. Block out these times in your diary. Don’t worry about why you’re doing this for now, we’ll go into that next week.
Week 1 recap:
Eat as you normally would, keeping a food diary to note what and when you
eat, and how the food makes you feel physically and emotionally. Don’t do a
big food shop just yet, because you’ll be buying new foods next week.
Create a morning routine to start your day feeling grateful, calm and
centered.
Create an evening routine to help you sleep soundly.
WEEK 2
You now have a good idea of your eating habits and trigger foods, it’s time to
detox those kitchen cupboards of inflammatory ingredients, and step into a new
way of eating that supports your immune system.
This is not a diet, so while you’re about to remove certain foods this week, you
will by no means go hungry. Fighting inflammation is about nourishment as much
as it is about avoiding certain ingredients.
Make sure you eat when you feel hungry to avoid the temptation of sweet treats
and junk food.
11.4 Replacing trigger foods with healing foods
The first thing to do is to remove from your kitchen cupboards any foods that
contain inflammatory ingredients:
Foods containing gluten, like flour, pasta, ready meals, bread, crackers.
Foods containing excess sugar, like biscuits, sweets, cakes, chilled desserts,
ice-cream, etc.
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Foods containing ingredients you can’t pronounce. My motto is, if you can’t
pronounce it then it’s not from nature and doesn’t belong in your body.
Foods containing dairy or trans fats like milk, yogurt, cheese, ready meals,
meat, processed meats, etc.
Next, the fun part - restocking your cupboards with natural, wholesome, healing
ingredients. Here is a snapshot of a well-stocked pantry. You don’t need to have all
of these ingredients in at once, but it gives you an idea of what you need to begin
cooking healthy, tasty meals (and desserts!).
Spices & Herbs Grains Legumes Oils & Seasoning
Turmeric Cumin Garam masala Ras el Hanout Chermoula Italian herb mix Mild curry powder Black pepper Smoked paprika Oregano
Black rice Buckwheat Quinoa Millet Amaranth Polenta Brown rice pasta Buckwheat noodles Oats Oat bran
Chickpeas Black beans Cannellini beans Red lentils Brown lentils Borlotti beans Black eye beans Split peas Mung beans
Coconut oil Olive oil Avocado oil Sesame oil Tamari sauce Apple cider vinegar Himalayan salt
Baking Healthy Treats Nuts & Seeds
Buckwheat flour Rice flour Gluten-free flour Coconut flour Ground almonds
Dates Apricots Maple syrup Cacao butter Cacao powder Vanilla powder Cinnamon
Tahini Peanut butter Almond butter Pumpkin seeds Sunflower seeds Chia seeds Flax seeds Almonds Hazelnuts Brazil nuts Cashew nuts Coconut flakes
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11.5 Cooking from scratch
As we’ve seen, cooking from scratch is the easiest way to avoid any inflammatory
ingredients and give yourself the best food to fight psoriasis. This can feel like a
challenge, but it needn’t. With a little planning ahead, you can enjoy home cooked
meals every day (without having to cook every day).
When she came to see me, Sandra had spent nearly three decades eating mostly
pre-made foods, and was worried that cooking from scratch would take all of her
time. Like so many of us, watching programs like Masterchef had made home
cooking seem overcomplicated and long-winded.
My advice to her was: start small. She looked at the foods she most enjoyed and
worked out which of these meals she could make quickly, and which ones she
could make in advance. I remember how pleased she was when she came to see me
at Week 3, having managed a whole week without ready meals. On Sunday she
had cooked up a load of brown rice, mixed it with chopped vegetables and
chickpeas, and stored in the fridge as her lunches for the week. Then she’d made a
large pot of curry, prepared some cacao energy balls to have as snacks, and made
some chia puddings ready for breakfast. On Tuesday she prepped a gluten free
pasta bake, made another big hearty salad (lunch and dinner for a couple of days)
and some hummus to snack on. By Friday she was so happy with how it was going
that she decided to spend more time experimenting in the kitchen at the weekend.
Have a look at the recipes in Part IV, and research quick and simple plant-based
recipes that include the ingredients on the anti-oxidant foods list at the end of this
book. Make a list of meals you’d like to eat.
Remember the schedule you looked at last week? The moments of free time and
energy you identified can be used to batch-prepare meals for the days ahead. For
example, you can batch cook grains and vegetable stew and have enough for
several meals (perfect for when you just want to heat something up after work).
You can assemble superfood salads ready for several lunches (so you don’t have to
buy that wheat sandwich), and make chia pudding in advance for two or three
mornings (so you have your breakfast sorted). You can also make hummus, dips
and salad dressings which will keep for about a week in the fridge and can be used
to quickly put a meal together. And of course, let’s not forget those healthy snacks
(my favorite is almond fudge - check out the recipe in Part IV!).
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The more you cook from scratch, the easier and more instinctive it will become.
You do not need to be a chef, or spend hours in the kitchen, or stick to a strict
recipe, to prepare delicious meals. All you need are the right ingredients in your
cupboards, and a bit of forward planning. Once you start, you won’t want to go
back. The recipes in Part IV are easily customizable, so you can begin freestyling
in your kitchen.
Week 2 recap:
Keep up the morning and evening routines, and food diary.
Detox your kitchen cupboards.
Restock with wholesome ingredients.
Cook from scratch - batch cook meals ready for when your schedule is too
busy.
Eat when you’re hungry, but stick to natural, unprocessed foods.
WEEK 3
Now that you’ve transitioned to home cooking, it’s time to start feeding your gut
and turbocharge your anti-inflammatory response. You’ll do this by including gut-
friendly foods into your diet and begin adding gentle exercise to your day.
11.6 Add probiotic foods
Kombucha - probably the easiest one to add, just drink a glass or two every
day. When you buy kombucha, check the label to make sure it is raw,
unpasteurized, and does not contain any artificial additives or added
sweeteners.
Sauerkraut - you’ll find a recipe for making your own in Part IV, but you
can also find it in health food shops. Make sure it is raw and unpasteurized,
otherwise it won’t contain beneficial bacteria. Sauerkraut is wonderful on
top of a salad, as an addition to a hummus wrap, or piled on top of a rice
cake with smashed avocado.
Kimchi - like sauerkraut but with an Asian twist (ginger, chili and garlic).
Complements stir-fried dishes, or can be enjoyed added to salads.
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Kefir - coconut kefir is available in health food shops and can be added to
smoothies, poured on top of granola or drunk on its own.
Miso - white miso has a mild savory flavor that works very well in dressings
and marinades. Alternatively, you can use miso paste to make Asian noodle
dishes.
Tempeh - cut into strips, marinade in tamari, ginger and garlic, and fry in a
little coconut oil. Or cut into chunks and added to stews for extra protein.
Pickled vegetables - great as a side to any meal, or added to wraps and
sandwiches.
11.7 Add high-fiber foods
As you begin to eat more plant foods, and try the recipes in this book, you’ll
naturally increase your fiber intake.
Aim to include at least one or two portions of a food from the pre-biotics food list
every day:
Chicory root (a good replacement for coffee)
Jerusalem artichokes (try them roasted instead of potatoes)
Allium veg - garlic, onions, leeks and spring onions (add to soups, curries,
stews, and salads)
Cruciferous veg - cabbage, Brussels sprouts, kale, watercress (great in
salads, or lightly steamed and dipped in hummus)
Beans and pulses - lentils, chickpeas, kidney beans (bean burgers and bean
sausages are a healthy alternative to meat)
Oats and oat bran (start your day with porridge or overnight oats, or use to
make snacks)
11.8 Add gentle exercise
If you haven’t already, now is the time to consciously begin adding some extra
movement to your day. Daily movement helps your body fight inflammation,
boosts your mood, and helps you get in shape - and the good news is that it doesn’t
have to be a chore.
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Here are some gentle exercise ideas. Aim to do at least 20 to 30 minutes a day.
You can break this up into chunks of 10-15 minutes if that works better.
Go for a walk. This is the best low impact sport, and you get to explore your
surroundings at the same time.
Dance to your favorite song (this is my favorite).
When watching tv, use the ad break to get up and stretch.
Try a dance, pilates, yoga or tai chi class.
Go swimming once a week.
Subscribe to a fitness channel or yoga app and follow classes from home.
Join a local hiking or Nordic walking group.
If you take the bus, get off a stop early and walk.
Always take the stairs instead of the elevator.
Get up from your desk every 45 minutes, walk to the water cooler or stretch.
Go for a walk on your lunchbreak.
Do some gardening.
Cycle, or get a stationary bike (or rower, or treadmill, or elliptical machine)
and use it for 10 minutes in the morning or evening.
Week 3 recap:
Keep up the morning and evening routines, food diary and home-cooking.
Eat a portion of fermented foods a day.
Add a portion of prebiotic foods a day.
Include some gentle exercise.
WEEK 4
By now, you will be enjoying more energy and a better mood, improved digestion,
and clearer skin.
This week is all about consolidating these habits, focusing on anti-oxidants, and
using intermittent fasting to further improve your anti-inflammatory capacity.
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11.9 Add antioxidants
First, adding antioxidants. The recipes in this book are packed with these nutrients.
And if you’re eating a variety of fruits and vegetables, you’re getting a healthy
dose of antioxidants.
To add even more, focus on adding fresh herbs and spices to your meals this week.
Here are a few ideas to help you add more antioxidants to your day:
Turmeric - make a turmeric latte, turmeric smoothie, add fresh turmeric to
hummus.
Matcha - use matcha green tea powder to make a matcha latte (great
alternative to coffee or tea). You can also add it to energy balls.
Cacao - add a spoonful of cacao powder to smoothies and energy balls, or
make a warming hot chocolate with plant milk and cinnamon.
Finely chop fresh mint, coriander, parsley, or chives and sprinkle onto
your meals.
Eat bright vegetables raw as a starter - grated beetroot or carrot, massaged
kale, baby spinach, drizzled with a little olive oil and a squeeze of lemon.
11.10 Easy intermittent fasting
The benefits of intermittent fasting go beyond reducing your inflammation.
Because it reduces your levels of IGF-1, it helps prevent premature aging.
And it also helps you lose any excess weight.
Don’t let this concept worry you, intermittent fasting does not mean you have to go
without eating. In fact, you can simply change when you have your breakfast and
dinner.
Why does it help? It takes a lot of energy to digest food. Your stomach breaks
down your meal, your intestines digest it, enzymes convert it into useable
molecules for your cells to absorb, toxins are identified and removed… no wonder
most of us feel sleepy after eating.
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Modern lifestyles tend to lead us to a state when we’re almost constantly either
eating or digesting. In order to give your body a chance to heal itself, it’s a good
idea to give it some time in a fasted state.
3 to 5 hours after eating, your body is in fed mode - your insulin levels are up, your
digestive system is busy digesting. But 8 to 12 hours after eating, you enter the
fasted state. This is when your insulin levels are low and your body can get on with
rejuvenating and healing.
Intermittent fasting varies. Some people do 16/8 - which means they have their
meals in an 8-hour period, and fast the rest of the time. Others opt for a 14/10 or
20/4. But an easy place to start is simply to give yourself at least 12 hours between
dinner and breakfast the next day.
So, if you usually have dinner at 8pm, make sure you have breakfast after 8am.
Week 4 recap:
Keep up the morning and evening routines, gentle exercise, food diary and
home-cooking.
Eat two portions of fermented foods and prebiotic foods a day.
Include one or two extra antioxidant sources every day.
Leave 12 hours between dinner and breakfast the next day.
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Conclusion - You have the power
Congratulations, you’ve just completed your first 4 weeks of psoriasis-busting
lifestyle.
Your psoriasis may or may not be completely gone.
But for sure, by now you’ll be feeling more energized, clear-skinned, quick-
minded, and happier in yourself.
So, what next?
Keep going. Now that you’ve created new healthy habits in your diet don’t go back
to your old ways.
Take it one day at a time. The longer you keep up your new way of eating, the
more effortless it will become. Of course, there will be days when a slice of cake is
presented to you on a happy occasion, or when a take-away is your only option.
That’s ok - as long as your regular diet is packed with anti-inflammatory foods, as
long as you keep stress at bay and stay positive, your psoriasis will be a thing of
the past.
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Part IV: Recipes
Turmeric Spice Smoothie Serves 1
Ingredients:
─ 1 cup almond milk (or other plant milks such as oat, coconut, hemp, rice….)
─ 1 carrot
─ 1 banana
─ 1 thumb-sized piece of fresh turmeric
─ 1/4 tsp cinnamon
─ 1 tbsp chia seeds
─ Pinch black pepper
─ 1/2 tbsp almond butter (optional)
Method:
Place all ingredients in a high-speed blender.
Blend until smooth.
Enjoy on its own or topped with superfood trail mix.
Berry Smoothie
Serves 1
Ingredients:
─ 1 cup almond milk (or other plant milks such as oat, coconut, hemp, rice….)
─ 1/2 cup frozen berries (mixed blueberries, raspberries, blackberries,
cranberries…)
─ 1 banana
─ 1/4 cup gluten-free oats or 1 tbsp chia seeds
─ 1 tsp lucuma powder (optional)
─ A few fresh mint leaves (optional)
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Method:
Place all ingredients in a high-speed blender.
Blend until smooth.
Enjoy on its own or topped with superfood trail mix.
Peanut Chocolate Smoothie
Serves 1
Ingredients:
─ 1 cup almond milk (or other plant milks such as oat, coconut, hemp, rice….)
─ 1 banana
─ 1/4 cup gluten-free oats
─ 1 tbsp peanut butter
─ 2 tbsp raw cacao powder
─ 1 tsp maca powder (optional)
─ 1 date (optional for added sweetness)
Method:
Place all ingredients in a high-speed blender.
Blend until smooth.
Enjoy on its own or topped with superfood trail mix or cacao nibs.
Scrambled tofu Serves 4
Ingredients:
─ 1/2 tbsp olive oil
─ 1 pack of firm tofu (drained)
─ 1/2 tsp turmeric powder
─ 1/4 tsp paprika
─ 2 tbsp water
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─ Pinch of pink salt, sea salt or black salt (black salt has an eggy flavor which
works very well here)
─ Pinch of black pepper
─ 2 tsp nutritional yeast (optional)
─ Small handful fresh parsley (optional)
Method:
In a small bowl, mix together the water, turmeric, paprika, pepper, salt and
nutritional yeast.
Heat the olive oil in a frying pan, and crumble in the tofu.
Pour the flavoring into the pan, stir to color the tofu, and cook for 2-4
minutes, until it’s piping hot throughout.
Serve with a sprinkle of fresh parsley.
Freestyle it:
This is the base recipe, to which you can add anything that takes your fancy, for
example:
Fry an onion or scallions before adding the tofu.
Add finely chopped garlic to the mix.
Try with sliced mushrooms and thyme.
Vegan gluten-free pancakes
Serves 2 (6 pancakes)
Ingredients:
─ 1 cup corn flour
─ 3 tsp baking powder
─ 2 tsp vanilla extract
─ 3/4 cup plant milk (almond, hemp, rice, coconut….)
─ 1 tsp coconut oil for frying (omit if you have a good non-stick plan)
Method:
Place all the dry ingredients in a mixing bowl and whisk together.
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Add the milk and vanilla extract and mix well.
Heat your frying pan on a medium heat.
Add the batter, around 1/4 - 1/3 cup at a time.
Once the edges look set and bubbles start forming, you can flip them. Cook
on the other side for around 1 minute.
Repeat until you have no more batter left.
Serve with nut butter, sliced banana, coconut yogurt, berries…..
Chia pudding
Serves 2
Ingredients:
─ 3/4 cup plant milk (use thicker milks like coconut or cashew for a more
indulgent pudding)
─ 1/4 cup chia seeds
─ 1 tbsp maple syrup or rice syrup
─ 1/2 tsp vanilla extract
Method:
In a bowl, whisk together the chia seeds, plant milk, maple syrup and vanilla
extract.
Leave for ten minutes to thicken slightly, then whisk again.
Cover and refrigerate for at least 3 hours to allow to set.
Enjoy with stewed fruit or fresh fruit, or topped with superfood trail mix.
Hummus (basic recipe + freestyle red peppers, turmeric, coriander lime)
Serves 4
Ingredients:
─ 1 can chickpeas (drained) (you could also use butterbeans)
─ 1 tbsp tahini
─ 1/4 cup extra virgin olive oil
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─ 1 clove garlic (peeled)
─ Juice of one lemon
─ 1-2 tbsp water (if needed)
─ Pinch of pink salt
Method:
Place all the ingredients in a food processor and process until it reaches the
desired consistency (I like mine with a bit of texture).
If the mixture is too thick, add a little bit of water.
Taste and adjust lemon or salt if necessary.
Use in wraps, as a salad topping, or as a dip for raw carrots, celery and
cucumber.
Freestyle it:
It’s nice to try different flavors. Use the above recipe as a base for different flavors.
For example, you could add:
─ 1 red pepper (deseeded and chopped)
─ 1 thumb sized piece of raw turmeric and a pinch of black pepper
─ 1 handful of fresh coriander and a squeeze of lime juice
─ 1 handful of fresh chives or parsley
Herby Cashew Soft Cheese
Ingredients:
─ 1 cup cashew nuts (soaked overnight)
─ 2 probiotic capsules (lactobacillus)
─ 1 tsp Italian herb mix
─ 1/8 tsp garlic granules (optional)
─ Pinch of salt
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Method:
Drain the cashews and place in your high-speed blender. Blend until smooth.
You might need to add a little water - remember to add as little as possible
because you want the mixture to stay quite thick (cream cheese consistency).
Add the contents of two probiotic capsules and blend to combine.
Spoon the mixture into a bowl, cover with clingfilm and place in a warm
dark place for 24 hours.
When you check your mixture the next day, it will be aerated and smell
slightly sour.
Mix in the herbs, garlic granules and salt.
Spoon into a jar and store in the fridge. It will keep for 1 week.
Savory Peanut Dip Serves 2
Ingredients:
─ 2 tbsp peanut butter (crunchy or smooth depending on your preference)
─ 1 tbsp tamari soya sauce
─ 1-2 tbsp water
Method:
Place the peanut butter and tamari in a small bowl, and mix until it forms a
thick paste.
Add the water a little at a time and mix until combined.
Keep adding water and mixing until it reaches the right consistency - a bit
like thick cream.
Use as a salad dressing, spoon onto stir-fries, or as a dip for summer rolls.
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Sweet Miso Dip
Serves 4
Ingredients:
─ 2 tbsp white miso paste
─ Juice and zest of 1 lime (or lemon if limes aren’t available)
─ 1-2 tbsp water
Method:
Place the miso, lime juice and lime zest into a small bowl. Mix until
combined.
Depending on the consistency of the miso, you may need to add a little water
to thin the dressing.
Use as a salad dressing or as a dip for summer rolls.
Tamari soy dip Serves 2-4
Ingredients:
─ 2 tbsp tamari soya sauce
─ 1 tbsp maple syrup or rice syrup
─ Thumb sized piece of ginger (finely chopped or grated)
─ 1 spring onion (finely sliced)
Method:
Place all ingredients in a small bowl and mix well.
Pour over vegetables, as a salad dressing, or a dip for summer rolls.
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Minted cashew mayo
Serves 4
Ingredients:
─ 1 cup cashews (soaked for at least 4 hours, and drained)
─ 1/4 cup extra virgin olive oil
─ Juice of one lemon
─ 1/4 cup of water
─ Big handful of fresh mint (leaves only)
─ Pinch of salt
Method:
Place all the ingredients in your blender.
Blend until smooth. You might need to stop and scrape the sides to make
sure everything gets mixed together.
Taste and adjust seasoning if necessary.
Serve as a dip, salad dressing, or an accompaniment to falafels or burgers.
Super Seed Pesto Serves 4
Ingredients:
─ 1 cup pumpkin seeds
─ 1/2 cup hulled hemp seeds
─ 1 cup fresh basil
─ 1 cup olive oil
─ Juice and zest of one lemon
─ Pinch of salt
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Method:
Place the pumpkin seeds on a baking tray and bake at 180 degrees c / 340
degrees f for 8 minutes. Allow to cool.
Place all the ingredients except the lemon zest in a food processor and pulse
until you get a nice pesto consistency. Personally, I like mine with a bit of
texture.
Add the lemon zest and pulse to combine.
You can stir this into pasta or potatoes or drizzle onto salads.
Smashed avocado
Serves 2
Ingredients:
─ 1 x ripe avocado
─ Juice of half a lemon
─ Pinch of salt
─ Pinch of paprika
─ Pinch of chili flakes (optional)
Method:
Cut the avocado in half, take out the stone and spoon out the flesh into a
bowl.
Roughly mash with a fork.
Add the rest of the ingredients and mix until well combined.
Taste and adjust lemon or seasoning as necessary.
Serve on crackers or sourdough bread, or as a dip.
Freestyle it:
Take your smashed avocado to the next level by adding:
─ A small red onion (sliced as finely as possible)
─ Cherry tomatoes (chopped)
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Summer rolls Makes 8 rolls (enough for 4 people)
Ingredients:
─ 8 rice papers (round)
─ 1/2 small cucumber
─ 1 red or yellow pepper
─ 1 carrot
─ 1 cup alfalfa sprouts (or other sprouts)
─ Handful of fresh coriander
─ Juice of half a lime
Method:
Cut the cucumber and pepper into thin batons.
Grate the carrot.
Chop the coriander finely.
Place all the ingredients into a large bowl and mix well.
Fill a large dish with water ready to soak the rice papers.
Soak one rice paper for around 10 seconds, then lay flat on a chopping
board.
Take a small handful of the vegetable mix and place it in the center, in the
shape of a sausage.
To roll, fold over the sides of the paper into the center, then take the bottom
edge of the paper roll and pull it over the vegetables. Roll the vegetables up
to the top of the rice paper.
Repeat with all the rolls.
Serve with peanut sauce, tamari sauce or miso sauce.
Freestyle it:
You can fill rice rolls with any raw vegetables that take your fancy. The trick is to
cut them finely and add a sprout or finely chopped greens like spinach or massaged
kale as this will make it easier to roll, and to eat.
Make it a meal by placing a strip of tofu or tempeh in the vegetables before rolling.
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Parsnip tabbouleh
Serves 2-4
Ingredients:
─ 1 large parsnip (peeled and roughly chopped)
─ 2 stalks of celery (chopped into small pieces)
─ 1 small cucumber (deseeded and chopped into small pieces)
─ Big handful of parsley (chopped finely)
─ A few mint leaves (chopped finely)
─ Juice and zest of one lemon
─ 2 tbsp extra virgin olive oil
─ Pinch of salt
Method:
Place the pieces of parsnip in your food processor and pulse until the parsnip
is chopped up into rice-sized pieces.
Place the parsnip rice and all other ingredients in a large bowl.
Mix well and serve.
Freestyle it:
You can use cauliflower instead of the parsnip, and add a shake of curry spices for
a different flavor profile.
Make it a complete meal by adding a protein source like chickpeas or black beans.
Quick potato fritters with guacamole Makes 8 fritters
Ingredients:
─ 5-6 medium potatoes (cut into small chunks)
─ 1 onion (finely chopped)
─ 1 tsp + 1 tsp coconut oil
─ 1 thumb sized piece of fresh turmeric (or you can use powered)
─ 1/2 cup chickpea flour (gram flour)
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─ 1 tsp curry spice mix (or use ½ tsp cumin, ½ tsp coriander, and a pinch of
fenugreek)
─ Pinch of black pepper
─ Pinch of salt
Method:
Cook the potatoes in boiling water until soft (around 10 minutes). Allow to
cool.
In a pan, heat 1 tsp coconut oil. Fry the onion and fresh turmeric (if using
powdered, fry the onion on its own) until the onion is translucent.
In a bowl, place the fried onions, cooled potatoes, chickpea flour, spices and
salt and mix well using your hands. It should form a sticky dough.
Using a spoon, scoop out a spoonful, roll between your hands and flatten.
In a pan, heat 1 tsp of coconut oil and cook the fritters on medium heat for
around 3 minutes on each side, until golden.
Serve with minted cashew cream or guacamole, and a salad.
Freestyle it:
Substitute the turmeric and curry spices for Italian herbs like rosemary, oregano
and garlic.
Substitute the potato for sweet potato.
Add butter beans to the mixture.
Marinated tempeh & stir-fry with gluten-free noodles Serves 2-4
Ingredients:
─ Block of tempeh (cut into ½ inch thick strips)
─ 2 tbsp tamari
─ 1 tbsp maple syrup or rice syrup
─ 1 thumb sized piece of ginger (grated)
─ 1 thumb sized piece of turmeric (grated)
─ 1 tsp + 1 tsp coconut oil
─ 1 zucchini (sliced into thin strips)
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─ 1 carrot (sliced into thin strips)
─ 1 leek (sliced into thin strips)
─ 4-5 mushrooms (finely sliced)
─ 6 oz buckwheat noodles or brown rice noodles
Method:
First, make the marinade. In a small bowl, mix together the tamari, maple
syrup, ginger and turmeric.
Place the tempeh into a container and pour the marinade over it. Allow to
infuse for a couple of hours.
Heat 1 tsp coconut oil in a pan and cook the tempeh on medium heat for
around 2 minutes on each side. Keep the marinade (you will add this to the
vegetables). Set the tempeh aside while you cook the noodles and veg.
Cook the noodles as per the instructions on the packet.
Heat 1 tsp coconut oil in a pan and stir fry the zucchini, carrot, leeks and
mushrooms until cooked but still crunchy (around 5 minutes). Add the
marinade and cooked noodles to the pan and heat through.
African Peanut Stew
Serves 4-6
Ingredients:
─ 1 tsp coconut oil
─ 1 onion (finely chopped)
─ 2 carrots (finely chopped)
─ 2 stalks celery (finely chopped)
─ 2 large mushrooms (sliced)
─ 6-7 baby corn (cut into small pieces)
─ Handful of green beans (chopped)
─ Thumb sized piece of ginger (grated)
─ Thumb sized piece of turmeric (grated)
─ 1 can black beans (drained) (you can use other beans like chickpeas, black
beans, cannellini etc.)
─ 1 tbsp curry spice
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─ 1 bottle tomato passata or 2 cans chopped tomatoes
─ 3 tbsp crunchy peanut butter
─ Pinch of salt
Method:
In a large saucepan, heat the coconut oil and fry the onion until translucent.
Add the ginger and turmeric and fry for a minute, taking care not to burn it.
Add all the other vegetables except the mushrooms and beans. Stir fry for a
couple of minutes.
Add the passata, beans, mushrooms and curry spices to the pot. If the
mixture looks too dry, add 1/2 - 1 cup water.
Stir and cover with a lid. Simmer for 10 minutes.
Add the peanut butter and mix it through. Cook on low for a further 10
minutes, or until the vegetables are cooked. Personally I like mine with a
little bit of bite, but if you prefer softer vegetables, cook for a little longer.
Serve with quinoa, buckwheat, black/brown rice or millet.
Freestyle it:
You can use different vegetables in this recipe, and still end up with a delicious
meal. For example:
─ Leeks instead of onions
─ Butternut squash or sweet potatoes instead of carrots
─ Cauliflower florets instead of baby corn
─ Peas instead of green beans
Quinoa Superfood salad
Serves 2-4
Ingredients:
─ 1 cup cooked quinoa
─ 1 red or yellow pepper (deseeded and chopped finely)
─ Handful of cherry tomatoes (cut into quarters)
─ 1 small cucumber (cut into small chunks)
─ 1 handful of spinach (roughly shredded)
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─ 1 can chickpeas or black beans (drained)
─ 2 tbsp toasted seed sprinkle
─ Squeeze of lemon juice
─ A few leaves of fresh mint (finely chopped)
Method:
Place all the ingredients except the seeds in a large bowl. Mix to combine.
Serve with a sprinkle of seeds.
Freestyle:
The following vegetables work really well in a raw salad: radish, chicory, celery,
carrot, beetroot, kale, watercress, rocket, lambs lettuce.
You can use brown rice or millet instead of quinoa.
Use fresh parsley or coriander instead of mint.
Creamy zucchini pasta
Serves 2-3
Ingredients:
─ 2 x zucchinis (spiralized)
─ 4-5 large mushrooms (sliced)
─ 1 tsp olive oil
─ 1 avocado
─ Handful of fresh basil
─ 2-3 tbsp hulled hemp seeds
─ Pinch of salt
Method:
In a saucepan, heat the olive oil and cook the mushrooms. Set aside.
In your blender, place the avocado, basil, hemp seeds and salt, and blend
until completely smooth. Taste and adjust seasoning if necessary.
In a bowl, mix together the spiralized zucchinis, mushrooms and avocado
sauce until well combined.
Serve with a sprinkle of toasted seeds.
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Crunchy superfood salad
Makes 1 large portion
Ingredients:
─ 2 medium tomatoes
─ 2 handfuls of salad leaves or baby spinach
─ 1 beetroot
─ 1/2 block firm tofu or 1/2 can of chickpeas (drained)
─ Small handful of pumpkin seeds
─ Small handful of goji berries or raisins
─ 1 tbsp extra virgin olive oil
─ 1 tsp tamari sauce
─ 1/2 lemon (juiced)
─ Pinch of salt
Method:
Grate the beetroot.
Tear the salad leaves.
Roughly chop the tomatoes and tofu.
Place all these in a bowl with the pumpkin seeds and goji berries
Add a glug of olive oil, lemon juice and tamari sauce
Mix well and serve.
Freestyle it
You can replace the beetroot with carrot, swap the tomatoes for cucumber, change
the beans. You can even add a serving of grains to make this an even more filling
meal. Perfect for when you get home from work and want to devour something
quickly!
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Red Sauerkraut
Makes a 1-quart jar
Ingredients:
─ 1 red cabbage
─ 3 tbsp Himalayan salt
─ 1/2 - 1 cup raw apple cider vinegar
Method:
Finely slice the cabbage.
Place in a large bowl and sprinkle with salt. Leave for 30 minutes.
With clean hands, massage the cabbage until it begins to break down and
soften.
Pack the cabbage in a sterilized jar. Push it down so that the brine covers it.
Top with apple cider vinegar so that all the cabbage is underneath the liquid.
Close the jar and leave it on the worktop for 5 days, then move to the fridge,
where it will keep fermenting.
After 2 weeks, it’s ready.
You can spoon it onto salads, pile onto crackers, add it to wraps, or simply
eat a forkful with every meal.
Kimchi
Makes a 2-quart jar
Ingredients:
─ 1 x green cabbage (or napa cabbage), outer leaves removed and set aside, the
rest cut into 1/2-inch pieces
─ 1 x daikon radish (cut into matchsticks)
─ 1 x carrot (cut into matchsticks)
─ 1/4 cup sea salt or pink salt
─ 4 garlic cloves (peeled)
─ 1 tbsp fresh ginger (peeled)
─ 1 shallot (peeled and chopped)
─ 2 tsp coconut sugar
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─ 2-4 tbsp chili flakes (for an even more authentic flavor, go for gochugaru
Korean-style red pepper flakes)
Method:
In a large bowl, place the chopped cabbage and salt, and cover with water.
Soak for 6-8 hours.
Drain the cabbage (save the brine, you’ll use this later). Rinse and squeeze
out the excess water, then place it in a bowl with the carrot and daikon
radish.
In a food processor, place the garlic, ginger, shallot, chili flakes, coconut
sugar and pulse until it becomes a paste. Spoon into the cabbage mix.
Using food prep gloves, massage the paste into the vegetables until
everything is well coated.
Pack the cabbage mix into large airtight jars, leaving a couple of inches at
the top. Top with brine to cover the cabbage. Place the reserved cabbage leaf
on top to keep the kimchi submerged.
Close the jar and leave it on your kitchen worktop for 3 days, and then store
in the fridge. It will continue to ferment slowly. After two weeks, it’s ready -
but if you let it ferment longer, the flavors will intensify.
Enjoy as a side dish to Asian inspired meals, as an addition to lunchtime
salads, or on a cracker as a quick snack.
Cauliflower pickle
Makes 2 jars
Ingredients:
─ 1 x cauliflower, broken into small florets
─ 2 cups water
─ 2 cups white wine vinegar
─ 1/2 cup apple cider vinegar
─ 1 tsp black pepper (coarsely ground)
─ 1/2 cup coconut sugar
─ 1/4 cup salt
─ 1 tbsp turmeric powder or 1-2 pieces of fresh root (peeled and finely
chopped)
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Method:
Add all ingredients except the cauliflower to a saucepan and bring to the
boil.
Reduce heat and simmer for 5 minutes.
Place the cauliflower florets in sterilized jars, leaving about 1 inch at the top.
Carefully pour the hot liquid over the cauliflower until covered.
Leave the jars open for an hour to cool down, then seal and refrigerate.
The pickles can be eaten after an hour, but flavor deepens over time - 5 days
is a good amount of time to mature these.
Matcha coconut energy balls
Makes 8-12 balls
Ingredients:
─ 1 cup desiccated coconut
─ 2 tsp matcha green tea powder (more if you like a strong matcha flavour)
─ 1/2 cup dates
─ 2 tbsp cup coconut oil (melted)
─ 1/4 tsp vanilla extract
Method:
Place the desiccated coconut and matcha in a food processor and pulse to
combine.
With the motor running, add the dates, melted coconut oil and vanilla
extract.
Process until it forms a sticky slightly crumbly mixture.
To roll, spoon some mixture into your hand, squeeze it together and roll into
a ball. Repeat until all the mixture is used up.
Pop into the fridge to set for about 30 minutes.
These keep in an airtight jar in the fridge for 4-5 days.
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No-cook fruity flapjacks
Ingredients:
─ 1/2 cup desiccated coconut
─ 1/2 cup gluten-free oats
─ 1/4 cup pistachio (you can use other nuts as well, like pecans or brazil nuts)
─ 2 tbsp lucuma powder (optional)
─ 1/4 cup coconut butter (melted)
─ 1/4 cup dried apricots
─ 2-3 medjool dates
Method:
Place the desiccated coconut, oats, nuts and lucuma powder in a food
processor and pulse so the nuts are broken down slightly.
Add the melted coconut butter, apricots and dates and process until the
mixture begins to clump together slightly.
Press the mixture into a container lined with (plastic-free degradable) cling
film or baking paper.
Pop into the fridge to firm for an hour.
Cut into your preferred shape.
Store in an airtight container for up to a week.
Chocolate mousse
Serves 2-3
Ingredients:
─ 2 ripe avocados
─ 1/2 cup cacao powder
─ 3 tbsp rice syrup or maple syrup
─ 1/4 tsp vanilla extract
Method:
Place all the ingredients in your blender.
Blend until completely smooth.
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Taste and adjust cacao or sweetness if needed.
Spoon into bowls and chill in the fridge for a couple of hours before serving.
Stewed cinnamon apples
Serves 2
Ingredients:
─ 2 large apples (peeled and chopped into small pieces)
─ 1 orange (juiced and zested)
─ 2-3 dates (chopped finely)
─ 1 tsp cinnamon
Method:
Place the chopped apples in a saucepan with the orange juice and cook on
medium heat with the lid on for 5-7 minutes.
Add the chopped dates and cinnamon, turn down the heat and simmer until
the apples have broken down a bit.
Stir in the orange zest.
Serve warm with porridge or cold with a chia pudding, on its own or topped
with superfood trail mix.
Raw Dark Chocolate
Ingredients:
─ 1/2 cup cacao butter (chopped)
─ 1/3 cup cacao powder
─ 1/4 cup maple syrup
─ 1/2 tps cinnamon
─ Pinch of salt
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Method:
Melt the cacao butter gently over a bain-marie. Place chopped cacao in a
bowl, and place the bowl over water that’s just boiled, making sure the
bottom of the bowl does not touch the water - you want to make sure it
doesn’t get too hot to keep all the cacao nutrients intact.
Add the cacao powder, maple syrup and cinnamon and whisk until you have
a smooth chocolate mixture.
Pour into silicone molds or into a tray lined with cling film, and set in the
fridge for half an hour.
Freestyle it:
Before it sets, you can add other ingredients to your chocolate, such as:
─ Freeze dried raspberries
─ Chopped pistachios
─ Roasted hazelnuts
─ Cacao nibs
─ An extra pinch of salt
Almond fudge
Ingredients:
─ 1/2 cup almond butter
─ 1/3 cup coconut oil (melted)
─ 1/4 cup maple syrup or rice syrup
─ 1/4 tsp vanilla extract or vanilla powder
─ Pinch of salt
Method:
Place all the ingredients in a bowl.
Mix until well combined.
Pour into silicone molds or a tray lined with cling film.
Set in the fridge for 30 minutes.
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Toasted seed sprinkle
Ingredients:
─ 1 cup pumpkin seeds
─ 1 cup sunflower seeds
─ 1/2 cup cashew nuts (roughly chopped)
Method:
Place the seeds and nuts onto an oven tray.
Bake at 170 degrees c / 340 degrees f for 10 minutes or until lightly golden.
Allow to cool, then store in an airtight container (this will keep around a
month).
Freestyle it:
Use pine nuts, almonds, and walnuts instead.
Superfood Trail Mix
Ingredients:
─ 1/2 cup pecans (or almonds)
─ 1/2 cup walnuts
─ 1/2 cup cashew nuts
─ 1/3 cup pumpkin seeds
─ 1/3 cup sunflower seeds
─ 1/3 cup unsweetened unsulfured sultanas
─ 1/3 cup unsweetened unsulfured apricots
─ 1/4 cup cacao nibs or very dark chocolate (chopped)
─ 1/4 tsp pink salt
─ 1/2 tsp cinnamon
Method:
Toast the cashews, pecans and walnuts in a preheated oven at 350 degrees F
for 10 minutes.
Allow to cool.
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Once cooled, place in a large bowl with all other ingredients and mix well.
Store in an airtight jar or container (it’ll keep for around a month).
Place some in a small jar or bag to keep in your bag as an emergency snack,
or sprinkle on smoothies for extra goodness.
Easy ice-cream
Possibly the easiest way to make the healthiest ice-cream ever.
Makes 2-3 servings
Ingredients:
─ 3 x bananas (chopped and frozen)
Plus, add a flavor of your choice from the list below:
─ 2 tbsp cacao powder
─ 1/4 cup espresso
─ Handful of frozen berries
─ 1/4 cup coconut cream
─ Half a mango
─ 1 tsp matcha powder
Method:
Place the frozen chopped bananas in your high-speed blender, along with
your other chosen ingredient.
Blend on high speed, using the tamper stick to push the mixture down onto
the blades, until smooth.
Spoon into bowls and serve immediately, with a sprinkle of cacao nibs, or
hemp seeds, or trail mix.
Alternatively, store in the freezer until you’re ready for ice cream.
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Part V: Appendices
List of antioxidant-rich & gut-friendly foods
ANTIOXIDANT-RICH, GUT-FRIENDLY FOODS
Anthocyanidins Quecertin Prebiotics & Probiotics
Eggplant Black beans Blackberries Blueberries Cherries Elderberries Kidney beans Nectarines Plums Radishes Raspberries Red apples Red cabbage Red onion Red or black grapes Strawberries
Black plums Blueberries Buckwheat Cacao Capers Cherries Coriander Cranberries Dill Elderberries Hot green peppers Kale Red apples Red leaf lettuce Red onions Tarragon
Sauerkraut Kimchi Vegan cheese & yogurt Tempeh Kombucha Kefir Pickles Asparagus Bananas Cabbage Chicory Dandelion greens Flax and chia seeds Garlic Jerusalem artichokes Leeks Onions Radishes
BlueHeronHealthNews.com 91
List of anti-inflammatory foods
ANTI-INFLAMMATORY FOODS
Cruciferous & allium veg
High-fiber veg
Fruits Gluten-free grains
Dairy-free alternatives
Plant Protein Beans & Pulses
Nuts & Seeds
Herbs, Spices, Super - foods
Bok choi Broccoli Brussels
sprouts Cabbage Cauliflower Collard
greens Daikon Horseradish Kale Kohlrabi Red radishes Rocket Swede Tenderstem
broccoli Turnips Wasabi Watercress Chives Garlic Leeks Red onions Scallions Shallots Spring
onions White
onions
Alfalfa sprouts
Artichoke Asparagus Eggplant Bean
sprouts Beetroot Butternut
squash Carrots Celeriac Celery Zucchini Cucumber Endives Green
beans Mushrooms Parsnips Peppers Pumpkin Red
peppers Spinach Sweet
potatoes Sweetcorn
Apples Apricots Avocados Blackberries Blueberries Cranberries Figs Grapefruit Kiwi Lemons Limes Mangoes Melons Nectarines Oranges Papayas Peaches Pears Pineapple Plums Pomegranate Raspberries Red grapes Strawberries Tomatoes
Amaranth Brown rice Black rice Buckwheat Gram flour Millet Oats Polenta Quinoa Sorghum
Almond milk
Coconut milk
Coconut yogurt
Hazelnut milk
Hemp milk Oat milk Rice milk Tiger nut
milk Cashew
milk Soy milk Soy yogurt Check the label: Go for products that have only natural ingredients and no added sugars.
Black beans
Black eyed beans
Broad beans
Butter beans
Cannelini beans
Chickpeas Kidney
beans Lentils Mung
beans Peas Soybeans Split peas Tempeh Tofu
Almonds Cashew
nuts Chestnuts Chia seeds Flaxseeds Hazelnuts Hemp
seeds Mustard
seeds Pecans Pine nuts Pistachios Poppy
seeds Pumpkin
seeds Sesame
seeds Sunflower
seeds Walnuts
Basil Cayenne
pepper Chili
peppers Cinnamon Coriander Cumin Dill Fennel
seed Ginger Mint Oregano Parsley Rosemary Sage Thyme Turmeric Cacao Maca Matcha Vanilla
BlueHeronHealthNews.com 92
Food diary
FOOD DIARY
Time Food / drink Before eating I felt: After eating I felt:
BlueHeronHealthNews.com 93
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