For more than 30 years we have been teaching our students the importance of small amounts of sunlight on the body for both general health and good eyesight.  I recently came across an article in Health Smart Magazine which indicates how much ‘natural health’ views are becoming widely acknowledged in the mainstream.

“A few years back, health experts warned us to stay out of the sun in an effort to reduce skin cancer rates. Sunbaking is still out, but we now know that small doses of sunshine are important for our general health. The sun triggers our production of serotonin, a natural antidepressant. Just as importantly, it boosts vitamin D levels, helping to keep osteoporosis, multiple sclerosis (MS), blood clots and even some cancers at bay.

This year scientists from the Australian National University’s Vision Centre reported that sunlight is also important in preventing myopia. Australia’s rate is far lower than other urbanised societies around the world and the ANU’s professor Ian Morgan believes we have our outdoor lifestyles and bright sunny weather to thank. ‘The light intensity experienced outdoors - which can be hundreds of times brighter than indoor light – releases dopamine, known to block the growth of the eyeball. This stops it from taking on the distorted shape found in myopic people.’” Health Smart Magazine, Feb/Mar 2010

So remember to do your Sunning activity as taught in our vision improvement Kits. It will help to improve your mood, overall health and eyesight! But do always remain aware of keeping your sun exposure to a time of day and duration that suits your location, skin type and tolerance.  Never sunburn your skin, and use hats and cotton clothing to protect from overexposure.

Exciting news! The release of Carina’s book – The Practical Guide to Natural Vision Improvement offers a written guide to your eyesight and the causes of visual blur, the most important activities for your situation and clear explanations of what affects your visual system. The information you need to improve your eyesight for the price of a paperback book!

These enjoyable and informative books are currently in transit to our offices and soon will be available to order. We’ll let you know when they are here.

Carina

How vision improves is an important topic for those embarking on a vision improvement programme, improved clarity being the goal as well as one of the key motivation tools along the way. When so much of the time we are informed that vision can change in only one direction, for the worse, we want to know that our vision can also change in the other direction, for the better, and the ways in which this will happen for each of us as we practice Natural Vision Improvement principles and activities.

As two of Carina’s current major projects continue to grow towards completion, – the Personal Eyesight Training Kit (for Myopia, Hyperopia and Astigmatism) and her baby currently gestating – we wanted to share with you one of the more than 50 audio lesson tracks from the upcoming Kit.  Knowing what is happening with your vision rather than leaving it entirely in the hands of others has always been an important principle in vision improvement.  Observing how your vision changes from day to day, and how it changes over time, is one of the ways that you can feel connected and empowered in regards to your eyesight. 

When students practice vision improvement activities regularly and are using either no prescription, transition prescription glasses or pinholes, some of the ways that vision improves are;

- as a gradual improvement on the eye charts both near and far, in reversal of the gradual deterioration experienced by those dependant on prescription lenses,

- ‘clear flashes’, as discussed in the free lesson track

- changes to the areas of visual perception not encompassed by eye charts. This includes the vividness of colours, the contrast of textures and true perception of depth. It also includes the overall ‘aliveness’ of your eyesight, and awareness of the joyful connectedness that comes from removing the barrier of your glasses and consciously interacting with your visual world.

In a later email Sharon also comments:

“I am amazed at the difference it has made already.”

To play the audio lesson use the audio player below:

(press the play button)

 News

In other news, for those who prefer a sleeker style in their pinhole glasses, please note that we now have the Grey Readers available again.  Using pinholes rather than prescription lenses or magnifiers for reading, TV, computer work and taking walks will make a huge difference in the progress you can make with your vision improvement activities.  Pinholes can be used throughout the whole of your vision improvement progress until you no longer need visual aids, and should replace stepped down prescription lenses (“Transition Glasses”) wherever possible in your daily routine. (Myopes will still need a reduced pair of prescription lenses for driving or where other safety requirements apply.)

For the over-40s, if you are experiencing some beginning reading blur but do not quite yet need reading glasses, the pinholes will help to keep you out of that downward spiral of dependence on magnifiers, and will help to keep you practicing good vision habits. All our pinhole glasses come with a free case and information sheet. Keep a pair at your desk, by the phone and in your purse or briefcase, wherever you might need a quick boost to your reading clarity! The worst problem with pinholes is that all your friends will want them!

To view the pinhole styles now available click here

I now only need to wear my glasses when I read at night, driving and sometimes at work, the rest of the time I only use pinholes or my own two eyes.  I am finding that more frequently I am able to read my orders at work and only need to pop my glasses on to check something or when it gets really busy and I need to keep up the pace.  Just this week I have stepped back to +2.5 magnifiers (from +3). I am finding the change easy to manage, and when I can’t read something with them, I use one of your strategies eg; better light, pinholes and white glow.  I am even asking for help – one day in the post office when I was having trouble reading an address, I asked a complete stranger to read it for me!
 
I love doing the cross crawl everyday, and I find this also helps with my memory too.  One day I forgot my shopping list, and when I got home and checked it, I found I had remembered all but 2 of about 20 items.  I bought 2 magic eye books off ebay, and after spending ages doing them one night, I noticed the next morning driving to work, that everything looked more three dimensional and had more depth.
 
I am now reading Janet’s children’s book and gradually implementing the activities into my boy’s lives.  I am really excited that my eldest son Ben has already had some improvement in his lazy left eye.  I did an assessment before he started and with the left eye he could only barely read the J on the distance chart, and the large words on the close chart, but they were blurry.  I did an assessment last week, and with his left eye he can now read the JKO, and on the close reading card, he can now read to line 2, and also the second assessment was in poorer light than the first.  I have in the past been told by several optometrists and an ophthalmologist that there would never be any improvement in Ben’s left eye, and we’ve just proven them wrong.  So now I know that there is hope for Ben’s vision improvement, and that this is just the start.

Carina, I want to thank you again, from the bottom of my heart for all the help you have given me, for the wonderful gift of the knowledge and the power to improve not only my own sight but also that of my children.  What you have taught me benefits us all for the rest of our lives, and I am so glad I came to the retreat, and I now have the knowledge and motivation to help my kids while they are young so that they don’t have to go through the rest of their lives with deteriorating vision problems.  THANK YOU
 
I’ll keep in touch with our progress. Sally
 
Sally Andrews, Australia
Vision Retreat student
30 November 2008
 
Hello to you all,
Thank you for the photos. It was lovely to see you all again and it bought back such wonderful memories of the incredible experience we all had together at the retreat.
 
I have had fantastic improvement since the retreat.  I’ve now dropped to a +2.75 magnifiers, I did try 2.5 but feel more comfortable with the 2.75 for now.  (I was +4.5 when I started) Anyway, I don’t wear them much, only for reading and sometimes at work.  I am finding more often I can read my orders at work without my glasses at all most of the time, and I mostly use pinholes and only wear the glasses as a last resort. I have done assessments since the retreat, and always find my vision improves by 1-3 lines each time. 
 
I have also got both my sons doing vision games most days and I am really excited about the progress of my eldest Ben.  He has shown improvement in his lazy left eye, which has very poor vision. I had been told by several “specialists” that there would never be any improvement in that eye and there was nothing that could be done about it. Ha! They were wrong!  
 
I also find it interesting about the metaphors creeping into our daily lives.  For instance, being a hyperope, I can clearly see the “big picture” (distance), but have a challenge with seeing the details (up close)  I now realize that my life patterns are that I don’t like to read the fine print, I can’t be bothered with the details, I just want to get the big picture, the end result. When someone is telling me a long winded story, I say something like “Don’t bother with details, just give me a general outline”. My thought patterns are mirroring my sight problems!  Now I have started becoming very much aware of the fine details – when I watch TV I consciously notice everything, colours, what people are wearing etc, and I make this a habit all the time now.  I play games with my youngest son, where you study a picture and then answer questions about it. 
 
Here are some of my favorite and most fun ways of incorporating the vision activities into my daily life:
I love doing the cross crawl, and try to do at least a few minutes when I first get up. Even when I have a very early start, I do a few minutes and find that I am more focused mentally and my memory is better for the day ahead.  I also do a bit at night, even if I’ve had a long day, if I just do a bit I feel more relaxed and calm, and I do a bit of massage while I watch TV.
 
I like to read at night, so I do some tromboning before I read.
I like to do things that achieve more than one purpose at a time, because I am so busy and try to do so much!  I have typed out all the affirmations/positive statements we did at the retreat in a size print that is still blurry without my glasses. I have put this up beside my bathroom mirror.  So every morning, while I brush my teeth, I practice my white glow reading and reinforce my positive statements.  I also have a little book of inspirational quotes, and I read a few each day to practice white glow.
 
I bought a book of word find games, where you have a list of words to find amongst a grid of letters and they can be up, down, backwards, forwards and diagonal.  It is a size print I can just read but is still challenging   I find this good practice for white glow, as I have to scan each row in different directions to find the words, and it gets my brain to look for words in different directions, not just the usual left to right we are used to.
 
I have started a journal, which I keep handy, to record all my little improvements, dreams and insights.  I read this for inspiration if I am feeling a bit discouraged.
I keep Carina’s CD in my car, and if I have a spare moment sitting in my car, I put on the near-far swing and do it on a tree in the distance, and anything handy I can find for my close object.  I often like to listen to all the CD’s as a refresher, and when I start hearing Carina yawning, that just starts a yawning epidemic with me!
 
I love doing the magic eye books, and like to do them to relax at night.  My depth perception has improved and I am seeing in stereo now!

When I am driving I use the Magic Nose Pencil to draw the cars coming towards me, the trees, the signs, the instrument panel on the dash, follow the road centre line out to the distance and back, everything. 
I had a dream where I was reading, and every letter I focused on got bigger, bolder and clearer, I think my brain must really be getting the message about white glow!
 
Happy seeing to you all
Love Sally
 
Patricia G., United Kingdom
Vision Retreat student
9 November 2008
 Dear Carina,
Thank you, thank you, thank you!  The benefits of our work together are continuing to be realized.  What I have noted in every-day life (even though I have been on the go since I left Worldview) is that my eye work has become a priority rather than a hobby as it has been in the past.  So thank you for your all your help and encouragement.

I wanted to tell you about something that happened this morning.  I awoke with the usual feeling of anxiety in my stomach but I lay there and began repeating my new affirmation “I believe the best will happen”.  After a while I felt a wonderful all-enveloping cloak around my shoulders and I recognized it as my new “Guardian” that I had tried to visualize and draw at Worldview and I realized that with all the “good” and the “bad” the best did happen and continues to happen.
 
This is a huge break-through for me. I wrote in my diary: the anxiety didn’t magic away but it’s real and a real gift: the fruit of my long journey and all that others (particularly Carina) gave which is coming into perspective with a little distance of time and space.” I honour you for your commitment and professional skill and above all for how much you give of yourself.  I’m so glad I came (and came back!) to Worldview.
 
Love
Patricia
 
Anne Rosnoblet, France
Using Bien Voir Sans Lunette by Janet Goodrich
31 October 2008
  Dear Carina, I downloaded and used this free lesson and I thank you for this. Nevertheless, I must say I was already convinced  before I listened to it, because I bought your mother’s book last May (the French translation) along with William Bates’ one. I have been practicing relentlessly since then, and my vision has already considerably improved: from -4.00 and -3.25 in May, I can now drive with -1.50 and -2.00 transition glasses, but I use them very seldom, because the first thing I did was to take my glasses off. I almost never wear them.
 
I am a bit frustrated when I play tennis because sometimes the ball disappears (on a clear background, for example), but I suppose this is only a minor inconvenience. I can cycle around, go to the cinema or to the theatre without glasses, it’s extraordinary.All the best to you and this fantastic method,
Anne Rosnoblet
 
Anne Rosnoblet, France
11 November 2008
  Dear Carina, Of course you can use my email as an example. As it is, I am thinking of an interesting episode. Last Sunday, I was playing tennis indoors and the light was very yellow and dim, and I complained that I couldn’t see well enough to play in a satisfactory manner.
 
I told the girl I was playing with “This is an example of the discouragement I sometimes feel in this process of vision amelioration”. But she answered me (she wears -6 contact lenses): “you shouldn’t be discouraged, it’s already incredible that you manage to play at such a level without glasses”, and I felt better… I think it exemplifies how paramount the positive thinking is for natural vision improvement.Kind regards
Anne Rosnoblet
 
Diane Fowler, Australia
Using the Read Clearly Naturally Kit
28 September 2008
  Hi Carina, Two years ago, with my last eye test I was told that I needed reading glasses with a +1 correction in each eye and that I should accept that “at your age” the eyes begin a gradual but irreversible decline. Given that I was only 43 at the time I was not impressed to be written off as old and I did not get the prescribed reading glasses.  Last week I went for another eye test.

There was no mention whatsoever of the need for reading glasses and my prescription for myopia has been reduced from -1.75 in each eye to -1.75 in the right eye only and -1.50 in the left.  There was also a correction at 180 degrees for astigmatism in the left eye but I will be going back to have that removed and the script checked again as my eyes seem to have changed again in the time it took to have the new glasses made up.
 
I will continue using the kit to help with new habits to avoid the old age sight and I believe quite a few of the exercises are helping with my myopia and astigmatism.  I am especially interested in the correlation between emotion and eyesight as I had to get glasses after a major upheaval in my life at 13 years of age.  No one else in my family has myopia.I will be encouraging those of my friends who have been told they have “old eyes” to try your method.
Cheers
Diane

Cone cells are those that see in good light, and they give us our colour and detail vision. When the light drops below a certain level they stop working. This is when the vision from the rod cells dominates. These cells cover the outer areas of the retina and so contribute the most to our peripheral vision. In the in-between areas, cones and rods are mixed.

In the central area of the retina directly behind the pupil, the cones hold an exclusive zone called the fovea centralis. Here they create the circle of sharp images that is what we actually give our attention to when looking at things. This clear circle moves around with our gaze/attention. Because the fovea lacks rod cells, in dark conditions we lose that central area of our vision and must rely on the more peripheral and greyscale low light vision given by the rods.

To improve your night vision, consider doing some or all of the following:

Reduce or eliminate the use of sunglasses.
Sunglasses reduce your light tolerance and prevent the stimulation the retinal cells normally receive from sunlight. This reduces the eyes’ ability to respond to low light situations. Sunglasses change natural light into artificial light.
In sunny conditions wear a hat, and use Sunning to increase your light tolerance.

Feed your Night Vision. Vitamin A is the main ingredient in the chemical process of the eye that allows low light vision to occur. It provides the source material for the formation of rhodopsin, the retinal pigment also known as ‘visual purple’. A moderate but steady amount of Vitamin A in the diet is best to refuel this cellular process. Vitamin A can be toxic in overdose so the best source is natural foods. If in doubt, consult your doctor about the recommended doses for you.

Dr. Garry Kappel (O.D.), a specialist in vision therapy, craniosacral therapy and nutrition, described the benefits obtained from the use of a number of well-known “botanicals”, including Bilberry. “Fighter pilots during World War 2 reported improved visual acuity following consumption of bilberries before undertaking night missions. The active constituents of this herb have been shown to accelerate the regeneration of the chemical required in the eye for light and dark adaptation. It also has important anti-oxidant properties. Bilberry has been used to relieve eyestrain associated with computer glare, fluorescent lighting and sustained close visual work.”

Natural Sources of Vitamin A. The body can manufacture its own vitamin A if given sufficient quantities of the precursor Carotene, found in carrot juice, green leafy vegetables, orange and yellow fruits and vegetables. Another form of Vitamin A is found in foods such as liver, butter and eggs. It also comes as a supplemental vitamin from sources such as fish oils.

Practice the Sunning Activity.
Sunning stimulates the retinal cells, increases light tolerance and enhances the visual system’s ability to utilize and adapt to a variety of light levels. It’s also helpful for mood lifting and general wellbeing.
Always practice Sunning with the eyes closed, preferably in early morning or late afternoon. Sun for moderate periods according to your tolerance and never sunburn your skin.
The basic activity is to close your eyes and turn your face to the sun. With your Magic Nose Pencil trace around the disk of the sun, breathing deeply and allowing your body to relax. Start with just a couple of minutes and increase moderately as above.

Visualize darkness while Palming.
Relax, stimulate and inform the brain and eyes with Palming – using images of rich, warm, velvety blackness. See how many black or dark things you can imagine. Breathe deeply and let your body and mind relax. Deliberately explore the rich darkness behind your palms and closed eyes to increase your ability to see in low light.

I recall a student of a Vision Teacher in Toowoomba who remarked that one of the most important things she gained from her vision lessons was to return to relaxed, regular blinking.  This comment really stuck in my mind as we think about blinking about as much as we do about breathing.  Which means we generally ignore it!  But blinking is a very important function of the visual system for maintaining relaxed clear vision. 

Blinking does more than just keep the front of the eyeball in humid comfort, cleaning and lubricating the eyeball’s outer interface with each descent and ascent of the eyelid. A blink’s effects also go further, inside the eyeball. Here each split second of total darkness allows the retinal cells to ‘discharge and refresh’.  They release previous information and are fresh and ready for new input at the lifting of the lid. This helps to reduce eyestrain and visual system energy wastage.

Blinking regularly is a sign of relaxation and positive energy which can help the whole body and mind find a less stressed state.  Experiment with not-blinking for half a minute, and then blink every 3 to 4 seconds for a minute or two.  Experience the changes in how your eyes feel and how it can affect your whole being.

Blinking rates can vary between individuals but the average is about twenty times per minute, or that 3 to 4 seconds.  Notice how different blinking styles convey a different intent in visual communication. The non-blinking of staring contests indicating aggression are one extreme, the flirtatiousness of ‘fluttering’ eyelashes is another. Regular relaxed blinking indicates a state of friendly confidence.

“I am so powerful, really, why don’t I just go ahead and take responsibility for that power, allow myself to heal myself? I guess I was just conditioned from birth to let the doctors take the responsibility for my health. But all they took responsibility for was my sickness, not my health. They were only interested in me when I was sick, when they could treat an illness. I want the opposite.  I want to help myself, first of all, and I want to help myself stay healthy, not just help myself get well. It’s such a small change in perception, but it’s really a revolution!” Lisette Scholl, author of Visionetics, 1978

To me this concept is very important in informing our self perceptions.  Our entire life is filtered through our ‘inner world’ and all our interactions with the external world and others is coloured by this.  When we take responsibility for ourselves we must take responsibility for the structures and images of our inner world.  This will affect us in every way, physically, mentally and emotionally.

Janet Goodrich wrote that “seeing” has two meanings. “There is seeing in the physical sense of light transmitted through the eyes and seeing in an internal mental sense. Clarity of physical seeing is called visual acuity and can be objectively measured. Clarity of internal seeing is often called ‘wisdom’, ‘genius’ or ‘insight’, and cannot be mechanically gained or measured.  Somewhere within each person these two kinds of seeing meet. At this junction, between physical and mental vision, imagination can activate both visual acuity and internal seeing.”

Some of the most powerful vision improvement experiences have been triggered by the conscious use of the imagination and our powers of visualization.  While for some it is linked to a religious foundation and called ‘prayer’, for others it is linked to a less specific spiritual concept. Quantum physics has brought us closer than ever to the ability to explain how the ‘power of the mind’ can influence the physical, something that esoteric practices and positive thinkers have been espousing for many years. 

When we use ‘right-brain’ learning techniques for memory and retaining information in the brain for long term access, the use of images is a vitally important component. I find this a really exciting idea, the ways in which practiced use of images leads to a greater use of the abilities of our brain.  To use more of the power of our human brain in our daily life we can start by becoming aware of the importance of imagery to the way our minds function.  We can use it as a tool for increasing physical function, happiness and clarity of eyesight.

The activity of Palming brings together the physical life/healing energy of the body (chi), directing it into the eyes, and the power of the visualizing mind.  We can use Palming to relax, to inform the body intelligence of our goals, and to assist the visual brain in ‘practicing’ the processing of visual information. We hope you enjoy the audio gift accompanying this article, a visualization with Carina Goodrich entitled: Fishing for Stars.  This visualization has been designed to be of benefit to all refractive errors. 

(press the play button)

To download this audio right click on
the link below and ’save target as’.
Fishing For Stars Palming Visualization

Enjoy!

First we discover that even when the eyes appear to be stationary, looking at a single point in space, they are in fact, moving.  The moves they are making are the tiny involuntary vibrations known as saccadic movement, or saccades.  Many of those who make regular visits to the optometrist have never heard of saccades, yet they are the most vital basic function of all eyesight. 

Most people are familiar with the basic principles of vision; that light enters the pupil, falls on the retina and stimulates the retinal cells. The information acquired by these cells is transferred in a constant stream via the optic nerve to the visual cortex. Here these signals are interpreted into the vision that we utilize pretty much all day, everyday, for every interaction with the external world.

What is not always widely known is that it is the action of the saccades that brings the light into the eyes.  If they were to sit and wait for the light traveling at all angles around us to fall into the pupils, very little would find its way into what is in fact a really very small aperture.  Alfred Yarbus, a Russian biophysicist who researched eyesight and saccadic movements, demonstrated that if all saccadic movement stopped, within 3 seconds we would have a ‘blank field’, meaning there would be virtually no input to the retinal cells.  That’s how important saccadic movement is to eyesight. 

I like to think of the saccades as ‘scooping’ light from the surroundings with each flickering rotation. From here it’s easy to embrace the idea that the faster the saccadic movement, the more light is entering the pupil and the more information the retina is receiving.  In the end the effect is clearer eyesight. 

So the question becomes, what is slowing down the saccadic movement? Ask any sports coach what muscle state allows for the quickest responses, the most flexible action, and they will tell that it is not a tight muscle.  No, it’s the relaxed muscles that are ready to respond, to move easily and quickly at their task. Here a major portion of the physical relationship between tension in the visual system and blurred eyesight becomes evident.

There is a common habit among those with refractive error.  It’s most popular amongst myopes, but hyperopes and presbyopes do their share.  The habit I am speaking of is staring, and short of the saccades stopping, it’s pretty much the opposite of the quick, mobile eyes that are expressing good saccadic movement. 

One of the first steps we take in improving eyesight is to become aware of our staring habits and their features.  Many myopes ask; ‘Which comes first, the stare or the refractive error?’  It’s a chicken and egg question, as myopia encourages staring and staring may assist in the development of refractive error. The reasons for this could include the effects caused by the common features of a really good stare. These include: tight eyes which tend to fix quite rigidly on one point, tense neck and shoulder muscles, tight belly (which also relates to anxiety), shallow tense breathing, a posture which takes the neck and spine out of alignment*, and often a reduction in blinking frequency. All of these have an effect on the way that the eyes and brain can function.

*The posture usually varies for the different refractive errors, but has the same overall effect.  Myopes tend to crane their neck forward and squint at things in the distance, straining to bring them closer.  Hyperopes and presbyopes will tend to lean back, kinking the neck in an effort to bring handheld materials further away.

To begin improving eyesight we first become aware of the ‘negative’ habits helping create an overall situation in the body that is conducive to blur.  The more we notice that we are doing these things, the more we can deliberately replace them with habits that encourage good eyesight.  Good visual habits assist muscles to relax and accomplish faster saccades. They start with practicing the opposite of the ‘stare features’ described above then go further into actively doing vision games on a regular basis. 

• Begin with becoming aware of when you are staring at things and use the Magic Nose Pencil technique to change from looking at the world with a fixed gaze. Instead loosely sketch with your imaginary Nose Pencil around and on each object.  Do this with full attention for a period of time each day to really get your system used to it as a new habit, but also do it in little bits whenever you find yourself staring.
  Your head movements will be tiny on small, close objects, and large and sweeping on large, distant objects. My favourite way to express the feeling of this is that when your head makes the large movements around objects; your eyes are free to make the tiny saccadic jumps.  Think of your head as the vehicle and your eyes the passengers, sitting relaxed yet active and enjoying the view!

• For tight neck and shoulders do some self massage on a regular basis and get others to massage these muscles when you can.  Stretch your upper body regularly, especially if you do hours of desk/computer work, or do strong physical labour. Notice when your shoulders have crept up around your ears and deliberately relax them.

• Notice when you hold your breath, breathe quickly or only in the chest (any situation that makes you anxious). At these and all times, deliberately breathe slowly and deeply, letting your belly expand.  Relax your abdomen and breathe deeply, all the way down to your belly button.

• Do your best to sit and stand straight, and use good back support for sitting and strength tasks. 

• Remember to blink frequently (every 3 – 4 seconds, or around 20 times per minute is average). 

All of these new habits will contribute to a more relaxed visual system and self, increased ability towards good saccadic motion and better eyesight, and may help those with good eyesight maintain it without further effort.  For those with visual blur at any distance, specific vision games will continue this process by actively retraining the eyes and brain towards clearer vision. When healthy eyes ‘sparkle’, perhaps it’s the effect of flickering fast and joyful saccadic motion!

For dinner the feature topic is good oil vs bad oil. I have promised a little discussion on eating oils, which has been a controversial issue for many years.  The mainstream information has gone back and forth over the issues of fats, cholesterol, animal fats, vegetable oils, margarine, butter….it’s become a real confusion.  I hope that a few simple principles plus some suggestions for further reading will help to clarify this important nutritional topic. 

Remember that we will always come back to our principle of ‘off the vine’ meaning the foods that are best for us are those in their most natural form.  The more we process the ingredients the more nutrients are lost, the more disease inducing alterations are wrought in the molecules of the food substance. And often the more toxic and unnecessary additives are included. This is especially true for fats.

First let’s get an idea of what to eliminate.  Those fats that are altered in their structure by whipping will be the first to go.  Throw out your margarine, your blended (fridge soft) butters.  These whipped fats provide ‘free radicals’, altered oxygen molecules known to be implicated in many serious diseases.

‘Free-radicals’ is an important topic for presbyopes. (Those with ‘old-age’ reading blur.)  These altered fat molecules are a toxin which the body can often have difficulty eliminating and must store somewhere in the body.  The storage location chosen by the body is frequently the lens of the eye, creating the ‘stiffening’ that is often attributed to aging.  Those who wish to reverse or prevent reading blur in maturity will follow these guidelines for fat consumption, helping to avoid or reverse this accumulation and it’s effects. 

Do your best to eliminate from your diet whipped cream, fried foods (where the fats have been altered by heating to high temperatures) heat processed and old oils, which have been stored in clear jars or for long periods.  These will have been altered by the exposure to light and air.

Many of the vegetable oils available in these modern times contain fatty acids which are not beneficial to the body, and the methods of processing them do not assist. Come back to the old fashioned vegetable oils, Olive being the pre-dominant traditional oil. Purchase high quality oil (the more ‘virgin’ the better), and only use that which has been stored in dark bottles. Buy small quantities and use it up within a matter of weeks. Store in a cool dark place and use it on foods after they have been cooked rather than before as much as possible.

Why eat fats at all?  Fats from animal and vegetable sources are an essential nutrient for long term health. For vegetarians it is especially important to ensure a sufficiency of beneficial fats in the diet. Fats give a concentrated source of energy, they provide the materials for building cell membranes and hormone and hormone-like substances. Fats play a vital role in bone health, allowing calcium to be incorporated effectively. They enhance the immune system. They act as carrier for fat soluble vitamins such as A, D, E and K. They contribute to nutrient conversion and a multitude of other processes.

General health is important to good eyesight, as we have discussed at previous meals. This can be brought down to specifics in many ways. One example is Vitamin A, which is an important chemical component of night vision.  While it is toxic in overdose, constant appropriate amounts are vital to fuel the chemical interchange that allows us to see in dim light.  As you can understand, it’s not just the vitamin A that is needed, but the beneficial fats to facilitate its use in the body.

In general, for all these processes to take place we need different kinds of fats, which work together for optimum bodily function.

For those who don’t wish to eat animal products, beneficial fats can be obtained from nuts, seeds and avocado. Good quality organic olive oil can also play an important role.  One of the most beneficial vegetarian fats is that obtained from cold-pressed linseed (flaxseed) oil. (Purchase this oil only from the refrigerator section of the store, keep it in the refrigerator and never ever heat it.  Drizzle it over salads and cooked foods on the plate.  Cap quickly and return to the fridge after each use.) This oil provides those essential fats now widely promoted as being most obtainable in fish oils (omega-3), making it a vital option for vegetarians and vegans.

For those who have a more varied diet, then fish, eggs and some meats will join the vegetarian sources to provide a complete cross section of fatty nutrients.  I say ‘some meats’ and what I mean is that it is better to eat small quantities regularly than large portions.  For many people who do not have a very physically active lifestyle, longevity will be improved by not overloading the body with lots of heavy proteins.

What is your body doing at dinner time?   As most people have already completed their periods of vigorous activity through the day, it seems clear that dinner is not a time for large energy inputs.  Eating meals that are easily and quickly digested will be the best option, especially for those with any tendency towards sleeping problems. This can include having a hard time falling asleep, waking up in the night and being unable to return to sleep, and finding it hard to wake up even after a full nights sleep.

You will notice that your eyesight is strongly affected by your energy levels.  It’s not just that your eyesight at its best when you feel energetic and well rested. Good brain function is important for good eyesight and good brain function requires sufficient deep and restful sleep. Ensuring you get enough good quality rest is an important part of your overall health and good eyesight routine.

Nutritional responses to insomnia would begin by first eliminating any sugars or sweets of any kind after 7pm or after 4pm if the first solution is not effective.  This means even fresh fruit.  Establish a routine bedtime and stick to it, as the body responds best to regular habits.  Eat a light meal in the evening, preferably before 7pm. Your best sleep is obtained before 12midnight, and it is suggested that the most beneficial bedtime is no later than 10pm.

If you find you are waking up tired then the suggestion about no snacks after dinner, and a light meal become even more important.  Watch your food combining as well. In these ways you can help to ensure that your body is resting during the night rather than using energy for ongoing digestion of large meals or poor combinations. If you are feeling tired as soon as you get up in the morning then a boost of B vitamin complex may be helpful.  These are also the vitamins often found very useful if you are stressed.  I have found I sleep better during times of stress and have much more energy during the day with the addition of a B complex to my diet. 

Brown rice contains B1, B3 and Biotin. Egg yolks, lentils, sunflower and sesame seeds (remember vitamin content will be easier to assimilate if seeds and nuts are sprouted, see our breakfast article) contain B1 & B2. Fish is also a good source of B3, B6, and B12, especially Tuna. Brewer’s yeast, nuts and whole grains each offer many of the B vitamins.  The combination of brown rice, lentils or other legumes, and vegetables is therefore an excellent source of both complete vegetarian protein and a good source of B vitamins.

Recommended reading:
Nourishing Traditions by Sally Fallon, New Trends Publishing, Washington DC.
Fats that Heal, Fats that Kill by Udo Erasmus, visit http://www.edoerasmus.com/.

Recipes:

1. Baked Red Rice
2. Chinese Corn Soup
3. Honey & Lemon Dressing
4. French Dressing

1. Baked Red Rice
 

By Carina Goodrich

Serves 6

4 to 5 tablespoons Butter
1 med or large Onion, chopped
½ tsp. Cumin Seed
2 cups Brown Rice
4 ½ cups stock
400 grams (1 regular can) chopped tomatoes including juice (or fresh)
1 cup Red Lentils
½ tsp. good Salt
1 Red Capsicum (Bell Pepper) chopped (optional)

Put all ingredients in lidded baking dish. Cover and bake at 180C (350F) until cooked, about 1 ½ hours.

Can be served as the main dish with the addition of salad or vegetables, or as a side dish with protein and salad or vegetables.

To make a rich Mexican style feast, top with grated cheese, and/or serve with sour cream, beans and/or plain corn chips.

2. Chinese Corn Soup

Serves 4 – 6

From The Longevity Chinese Cookbook by Margaret Gee and Graeme Goldin Tortoiseshell Press, Sydney, 1985

This delicious soup makes a satisfying yet light dinner.  The starch in the corn means that it is filling without the need for accompanying breads.

6 cups chicken or vegetable stock
4 cups fresh corn off the cob
 Shred 2 cups corn in the blender or food processor
250gm chicken (optional) crabmeat is also wonderful in this soup
2 eggs
1 medium onion
1 clove garlic
1 tsp. fresh ginger chopped fine
pepper to taste
1 – 2 tbs. Cornflour mixed with 2 – 3 tbs. cold water (if you like a thicker texture use the larger amounts)
Chopped spring/green onion tops to garnish

Bring stock to a boil. Add all ingredients except egg and cornflour mix. Reduce heat & simmer for 8 minutes. Add cornflour mix and simmer for another 2 minutes. Swirl through egg white serve & garnish with spring onion. 

As a salad is the best light meal available, I have given below two wonderful salad dressing recipes.  I love a well-dressed salad, but these days the dressing available in the supermarkets tend to be packed with unhealthy oils (yes, avoid those ‘low-fat’ dressings, they are bad fats in disguise!), they tend to be expensive and often have artificial additives.  Freshness is always an important quality when using any oils, and makes for such a yummy dressing! When making the following dressings you can use high quality oil and mix it gently, avoiding whipping it.

3. Honey & Lemon Dressing

From Brenda Holligan175 ml olive oil

55 ml lemon juice
55 ml clear honey
1 tsp. grated onion
¼ tsp. mustard powder
1 tsp. sweet paprika
1 tsp. celery seed

Combine all in a bowl and gently whisk. Allow to stand for 15 min, mix again before serving.

4. French Dressing or Sauce Vinaigrette

From The Joy of Cooking by Irma S. Rombauer and Marion Rombauer Becker Bobbs-Merrill Company Inc., New York, first published 1931

1/3 tsp. salt
1/8 tsp. freshly ground pepper
¼ cup vinegar or lemon juice
(I use organic balsamic vinegar, the authors also suggest trying substituting dry red wine and reducing the oil content.)
¼ to ½ tsp. prepared mustard

Place ingredients in jar and shake until blended. Add gradually, shaking gently between additions:

¾ cup olive oil

This also makes a wonderful dressing for potato salad.

Enjoy!

Many of the recipes I am offering can be great work and school lunches with just a little planning.  They can be prepared the night before and/or quite quickly in the morning, can travel well, and provide both taste and nutrition to last you through the afternoon.  Remember it’s what we do most of the time that matters.  Save your favorite unhealthy or too heavy lunch for the special days, and create a new habit around regularly nurturing your body with your vital midday meal. It doesn’t mean giving up on yummy lunches!

For those who need to buy their lunch each day, there are so many healthy options becoming more available.  Check out all the cafes near you to find the ones that offer foods similar to those described here, and you won’t go wrong.
 
At 12 noon the body changes over from the elimination phase into a more active utilization phase. It is ready to intake and process nutrients and energy providers. A nourishing meal is very important at this time, to provide fuel for the ongoing day. However if you find yourself sleepy or sluggish in the afternoon, an overdose of starchy/sugary foods in your lunch may be the culprit.  The afternoon can be a time of great energy, providing that we don’t weigh the body down with heavy foods requiring that large amounts of energy are needed for digestion rather than activity.

Lay the foundation of your lunch with vegetables.  This is especially important where breakfast consisted of sweet foods, such as fruit or sprouted muesli.  This includes toast or other starch/sugar foods. Even if you had a protein breakfast, unless it was accompanied by lots of vegetables your body is now really ready for nutrients. 
If you find yourself getting headachy or crabby in the afternoon, this could be a symptom of a lunch with insufficient vitamins and enzymes from vegetables. It may also be a symptom of low blood sugar, which is best addressed not with sweets and simple carbohydrates (processed), but with protein foods or complex carbohydrates (whole foods).

If you are seeking to lose weight then a bowl of salad or steamed vegetables accompanied by either a vegetable protein (sprouted nuts or brown rice) or animal protein (fish or chicken) is filling, provides energy for hours, and does not add fat to the body. In fact some of these foods help the body eliminate fat.

If you are physically active or find yourself needing a top up in the mid-afternoon, then adding a complex carbohydrate to your meal is good, and cooked or sprouted brown rice is your best regular option. 

Many of us overdose on bread, especially with wheat.  It is so convenient and provides a foundation for so many kinds of meals. However the benefits of bread are few and the potential problems many.  Intolerance to bread and its components are becoming epidemic and yet many people suffer symptoms of bread overdose without having the information to make the connection.  The grains, the yeast and the processing all contribute to a food that often creates indigestion, skin problems, fatigue, overweight and many other symptoms.  You could be amazed at the change if you have a go at ditching the bread and other flour based foods in favour of brown rice. To assist you with this process I have included a bonus recipe for Rice Pie Crust.  Fill it with your favourite vegetable or fruit pie fillings and enjoy!

If bread is a real requirement for your lifestyle, experiment with other grains, such as spelt and rye.  Check your health food store for a great variety of alternative grain and gluten free breads. Again try to keep bread for special occasions and treats, rather than as a staple.

A few other reasons to make brown rice a foundation food in your diet:
 
• 75% of the daily diet should be based on alkaline forming foods. Rice is one of the few alkaline grains.
• Even though rice is termed a carbohydrate food, in comparison to meat, rice has a better level of available protein.
• Brown rice acts as an ideal protein improver for a wide variety of legumes, making it a valuable addition to a vegetarian diet. 
• Brown rice contains biotin, which assists in preventing obesity, baldness, fatigue and depression.
• Brown rice combines very well with nearly all fruits and vegetables.
Remember to use whole grain brown rice, not white. B Vitamins are essential for a healthy nervous system. When refined into white, rice loses the majority of these and it’s other vitamin and mineral content compared to wholegrain (brown).

Rice polishings provide the largest quantity per gram of the nutrients contained in rice, being protein, calcium, phosphorus, potassium, iron, Vitamin B1, B2 and B3.
 
Sprouted brown rice will offer the next highest levels of these nutrients with the added benefits of enzymes. 

The quickest and easiest method of preparation is steaming brown rice, and this method retains a majority of nutrients. 

Both sprouted and steamed rice can be kept in the fridge and used for up to 3 days. 
(Sprouted rice will require rinsing once per day when refrigerated.) This means it’s so easy to prepare rice and use it for quick and easy breakfasts and lunches, by making it hot and fluffy for an evening meal then using leftovers for porridge and nori rolls.

Sprouted Rice
This works best with a large glass jar with screening held in place over the mouth with a rubber band.  It can also be done with a bowl, colander and cloth to cover between rinses. 
Take ½ cup of (organic) brown rice.  Place in 3 to 4 cups good drinking water.  Soak for 6 to 12 hours, drain and rinse. Keep in a cool spot out of direct sunlight. Allow the sprouts to develop for 5 days, rinsing 3 times each day.  Test to see if the rice is easily chewed.  If not continue for one more day.  You can now utilize this rice in recipes, use as a side dish or just eat by the spoonful. When ready to eat, replace the screen with an airtight lid and store in the fridge for up to 3 days, rinsing once per day.

Other grains can also be prepared in this way.  I suggest trying both organic wheat and barley for a tasty treat! (Really!)

Steamed Rice
Standard serve = ½ cup uncooked brown rice per person. Use twice the amount of water as you are using of rice.

Easy Brown Rice – serves 4:
Take 2 cups (organic) brown rice.  Place in pot with 4 cups water. Bring to a boil, reduce and simmer with lid on until cooked, about 35 minutes.  All water should be absorbed.

Extra Fluffy Brown Rice
Take your desired quantity of rice as above and soak in good drinking water through the day. Drain and place rice in correct quantity of water as above.  Cook at extremely low heat for 45 minutes.
Lunch Recipes

Garden Salad with Yum Accessories
Start with your salad foundation of the fresh salad vegetables in season.  Go for between 4 and 8 vegetables in your salad. Of course I feel that it’s important to eat fresh produce as organic as possible for more nutrients and no toxins.

The Basics:
• Lettuce or other salad greens.  The greener the better, lots of variety is great.
• Grated or shaved raw carrot
• Grated or shaved raw beetroot
• Sliced cucumber
• Slivered or shaved red or white cabbage

A million options to mix and match include:
• Sliced capsicum
• Tomato
• Grated raw zucchini
• Grated raw sweet pototo (fine grating is best)
• Sprouts – single or variety (alfalfa, mung, bean shoots, sunflower shoots etc)
• Soaked nuts and seeds (sunflower, pepita, almonds, hazelnuts, pecans, walnuts)
• Any other vegetables you can enjoy raw!

Need more protein:
• Add boiled egg (do not overcook),
• fresh or canned fish such as tuna or salmon. 

Dressings and Condiments:
Add just one or two of the following.
• Sunflower seeds/Pepitas lightly toasted in pan then sprinkled with a little soy sauce
• Sun or semi dried tomatoes
• Artichoke hearts
• Olives
• Salad dressing; balsamic vinegrette, lemon & honey dressing, olive oil or other.

If buying salad dressings, avoid dressings that are labeled ‘low fat’ as the oils used are often very poor. Read the ingredients and reject those with artificial colours, flavours or other artificial additives. Best is to make your own dressings with cold-pressed organic oils, gently stirred with the other ingredients.

The healthiest and lightest:
Drizzle your salad with organic cold-pressed linseed or olive oil and fresh lemon juice.

Yummy and easy:
Mix about ¼ tsp. of mustard with about 2 tblsp. balsalmic vinegar.  Mix in 2 – 3 tablespoons good oil and toss salad through.

When I don’t have time to make my own I often use Paul Newman’s Italian.

Brown Rice Nori Rolls

1 sheet nori (flat toasted seaweed) per person
Cooked brown rice (1/2 to 3/4 cup per nori sheet)
Avocado slices
Cucumber sticks
Soy sauce

For more protein choose one of the following: 
Marinated tofu
Gently scrambled & sliced Egg
Tuna fish (canned)

These can definitely be rolled by hand but it lacks the pleasing symmetry and tightness obtained by using a bamboo rolling sheet.

Place one nori sheet rough side up on your bamboo roller or cutting board.  With a wooden paddle or a rubber spatula, spread the rice evenly over the ½ to ¾ of the nori sheet closest to you.  Place between 1 and 3 ingredients from above in a horizontal row in the middle of the rice.  Lift the edge of the nori closest to you and begin to roll it away from you, doing your best to keep the ingredients in their place as they are enclosed.  Fully roll, and seal the edge with a little water. Set aside for a minute or two to rest then cut into slices with a sharp, wet knife.  Serve with soy sauce in a dipping bowl. Also popular with this is a little wasabi (Japanese horseradish) dissolved into the soy sauce, and gari (pickled ginger) to nibble with the rolls.  (The commonly available of these have artificial colours in them, but more and more they can be found without.)

My kids and their friends love to eat nori sheets on their own, tearing them into strips. The savory version of fruit leather! I encourage them in this as seaweed contains many important minerals often missing in our diets, which are vital to health and development.

Marinated tofu:
Take a block of firm tofu and slice into long sticks of about 1 ½ cm (½ inch) width.  Place about 1 tablespoon each of soy sauce, mirin (or honey) in 1 ½ to 2 cups water.  (Optional add a little chopped fresh ginger.) Place seasoned water and tofu in an airtight container, preferably fitting well.  Use as needed for up to 4 days (make sure it’s all submerged).
This same method can be used to prepare tofu for the BBQ, grill or pan, but slice into slabs rather than sticks. Adjust flavour to taste.  My kids love to eat the tofu sticks as they are after a little marinating, at any time of day!

Bonus Recipe:

Brown rice pie crust

2 cups cooked rice
2 egg whites
2 tblspn. finely chopped parsley
salt & white pepper to taste

Mix the rice, egg white and parsley together. Add salt and pepper. Use a straight-sided glass to push the mixture firmly into the base and sides of a greased 20cm (8 in) wide flan dish.  Cook in a preheated moderate oven (180 c, 350 c) for about 20 minutes until rice shell is set. 

To use for sweet recipes, eliminate salt and pepper and substitute almond meal or similar for parsley.

When we eat can also be important, and the articles in this series will each feature a specific mealtime.  We will discuss what the body is doing at different times of the day as we explore each meal.  

Why do we eat?  Of course we eat for comfort, company and out of habit, but from a beneficial nutrition sense, we can choose to look at meals for different purposes: to cleanse the body, to maintain energy yet lose weight, to build strength, and for enjoyment. 

This article series will offer recipes for different meals in these various categories. Recipes are gluten free, sugar free (see our White Sugar Blues article) and mostly dairy free. They can be adjusted to be as vegan or as omnivorous as you choose. 

Breakfasts

For breakfast the feature topic is enzymes and raw foods. Enzymes are the little-known heroes of digestion, weight loss and long term good health. They are the catalysts that break down food into materials the body can use.  Enzymes are required to develop and repair the body. In fact every chemical reaction in your body takes place due to the action of enzymes. Enzymes provide the ‘spark’ of life energy in our food and in our bodies. 

The human body requires a consistent supply of various enzymes, and our natural production of them declines as we age.  Raw foods offer the best supply of naturally occurring nutrients, often already in the combinations needed for optimum use. Raw foods are your only truly natural source of the enzymes that will assist you to digest and assimilate your nutrients, and eliminate rather than store your wastes and toxins.

Processing, refining and most means of cooking foods destroys the enzymes and much of the vitamin content. It’s easy to see why many benefits are obtained when raw foods form the backbone of our diet. These include:

• Elimination of excess body fat
• Restoration of beautiful skin, hair and nails
• Improvement of digestive processes
• Improvement in the function of eye muscles
• Improved lens health and flexibility
• Increase in immune system capability
• Increase in energy and stamina
• And so much more. 

Fresh (& preferably organic) fruits and vegetables are one source of enzymes and nutrients. The other is sprouted foods. Together they made up the group of foods called ‘living foods’.

The most common enzymes that are available from sprouted foods are:
• Amylase – carbohydrate digestion
• Protease – protein digestion
• Lipase – fat digestion
• Coagulase – assists blood clotting
• Emulsion – sugar conversion
• Invertase – sugar conversion. *

In his book Laugh with Health, Manfred Koch states “You can lose weight, if you ensure that at least 70% of the foods you eat, and drinks, are made up from living foods… You can eat large quantities of these foods and not add excess weight, if they are obtained in the natural state!  There are numerous ways to combine living foods with cooked meals and numerous other ways that provide even better weight reducing abilities.”*

*Ref: Laugh with Health p113. Manfred Urs Koch, 1996, Mastertech Pty Ltd, Mt Gravatt, Australia

In addition, sprouted foods also supply proteins, carbohydrates, lipids, minerals and vitamins.  These vary depending on the grain, legume, seed or nut being used. When sprouted, these undergo a transformation, from a latent (stored energy) form to a complete active living form. During this process the enzymes are activated, the starches and the fat are converted into natural sugars and the protein is converted into available amino acids.  All of this means that every nutrient is readily usable – without your body expending any of it’s life energy to make them so.

Some sprouted foods are ready to eat after one night of soaking in drinking water.  (Many nuts, seeds and some grains.) Other sprouted foods are only edible after soaking and some days of development (ie; alfalfa, bean sprouts, some grains.)

The feature breakfast recipe is Sprouted Meusli.  Highly digestible, very nutritious and satisfying, this recipe has become a favourite for young and old.  It is very quick to prepare in the morning, easy to do while traveling, and is definitely worth the trip to the ‘whole food’ store for organic ingredients, as they will store well.

Other raw food authors to look out for: Ann Wigmore, Leslie & Susannah Kenton. Angela Stokes lost over 70kg with a raw lifestyle, reversing morbid obesity – you can see more at her website http://www.rawreform.com.

Matt Monarch  is a best-selling author on raw foods. Visit his site at http://www.rawspirit.org.

Breakfast time, from early morning to 12 noon, is the cleansing period for the body. During this time the body is still engaged in elimination processes. Ideally we can allow it to continue cleansing, supporting the body with what we eat. The most cleansing is fresh juices. (This means made and consumed immediately.) Fresh fruit is next, followed by fresh vegetables. (Although I find it hard to come at salad alone for breakfast!) However sometimes we need a morning meal that will give us sustained energy through to lunchtime.  For those who are pregnant, breast-feeding, growing and doing physical labour, a building meal may be called for. 

Tailor your breakfast to the needs of your body and your day. What we don’t want to do is overload the body with heavy carbohydrates and proteins or overwhelm it with  sugars and fats, especially without the assistance of some raw food enzyme providers. So even if having a big ‘fry-up’ for breakfast, do try to include some tasty raw veges to munch alongside. If having cereal or toast, add some fresh apple, banana, paw-paw….. Or try some of the recipes below.

I always suggest having a fresh squeezed juice first thing in the morning (don’t hesitate to add some psyllium husks to gently cleanse the colon), then breakfast 30-60 minutes later.  Between these two is an excellent time to exercise.

Breakfast Recipes

For cleansing:
Grated Apple with Fresh Squeezed Orange Juice

1 to 2 crisp apples
Juice of ½ orange or ¼ lemon.
Cinnamon, nutmeg.

Peel apples partially or not at all. Grate them on medium size holes.  Place in a bowl and pour orange or lemon juice over.  Allow to sit for a minute or two.  Sprinkle with cinnamon and nutmeg.  Consume slowly, chewing and enjoying the flavours.

You can also add other grated or chopped fruit such as pears, kiwifruit, berries, paw-paw. If you wish to add banana, eliminate the citrus juice.

To cleanse, sustain energy & build nutrient levels:
Sprouted meusli recipe

Please use organic ingredients as the taste and nutritional quality is greatly reduced with the use of non-organic nuts, seeds and grains.

All quantities are approximate. You can alter them to suit your tastes, just remember that the nutrients and enzymes are in the whole seeds, nuts and grains, with the rolled grains and fruits only providing a tasty platform. Proportion is the key to the enjoyment of this meal. 

When you know how you like it, mix up enough for a week or so (as below), then store in an airtight container, in the fridge if there’s room, or in a cool, dark place.

Base:
5 cups Rolled Oats
Opt: substitute Rolled Barley for some or all of the rolled oats (try half).
2 cups Hulled Sunflower Seeds
1 ½ to 2 cups Pepitas
2 cups Sultanas or other dried fruits
Opt: 1 to 2 cups sesame seeds

3 cups of one or any mixture of the following:
Almonds
Walnuts
Pecans
Hazelnuts

Experiment with adding small quantities of whole oat groats and/or pearl barley.

Daily:
The night before, take about ½ cup (adjust to your appetite) of the mixture and place in a bowl.  Cover with plenty of good drinking water. (Leave at least an inch or so of water over the top of the mixture, as the mixture will approximately double.)

Cover with a plate or lid and leave OUT OF THE FRIDGE, overnight.  In the morning drain and add chopped fresh fruit. My preference is one good crisp organic apple, unpeeled.

This mixture does not need milk, as the rolled grains create their own as they soak.  Leave some of this nutritious fluid on your meusli if you enjoy it milky. 

For building body strength and sustained physical energy:
Stirred Eggs with Spring Onion

2-3 eggs
3-5 spring onion tops (chopped to ½ – 1 cm pieces)
Good olive oil or butter (no margarine or cooking sprays)
Pinch Himalayan or other good mineral salt (optional)
25gm feta cheese (optional- don’t use if cleansing, if using feta don’t use salt)

Lightly coat pan with oil or butter, heating to a medium temp.
Gently combine remaining ingredients, without whisking or beating. Pour into warmed pan and allow to sit.  When a cooked layer forms gently push it to one side, tilting the pan to allow uncooked material to move onto the opened area.  Or, lift the cooked layer and allow uncooked material to move underneath.  Gently flip areas if needed.  Do not overcook. If not using feta, sprinkle with a morsel of good salt if desired.  Serve with an accompaniment of sliced tomatoes, sliced cucumber, sugar snap peas or other crisp and tasty raw veg.

If you require more carbs, add a toast replacement accompaniment of brown rice or rye crackers.
For a strengthening, sustaining and comforting treat:
Rice apple porridge with coconut cream

Quantities are approximate and can be altered to taste.

1/2 to 2/3 cup per person cooked brown rice
(see upcoming Lunch article for preparation suggestions)
1/2 to 1 Apple per person (peel the apple partially or not at all)
1/4 cup per person coconut cream or milk
honey or maple syrup to taste
Optional:
A few drops of vanilla extract
A dash of cinnamon
A sprinkle of nutmeg
Fresh strawberries

Cook the rice, chopped apple, coconut milk and vanilla on low heat, stirring frequently.  When apple is cooked to taste remove from heat. Taste first before sweetening, as it may be quite sweet already. Add maple syrup or honey if needed. Sprinkle with cinnamon and nutmeg. Top with a couple chopped fresh strawberries if possible.

In the next article, Lunch, we will feature the topic of Brown Rice vs White Rice, and continue with some easy to prepare and yummy recipes.

All recipes are by Carina Goodrich unless otherwise noted.