What causes it… Abdominal bloating (along with concurrent 'gas') and (sometimes) accompanying pain has many possible causes such as hormonal, functional bowel disorders (IBS & IBD), Over-exercise, Dehydration, Increased Fibre intake, Cruciferous vegetables (e.g. Broccoli, Cabbage, Cauliflower), Shift Work, Sleep debt or interruptions, Malabsorption issues, Fluid retention (from salt), Overeating,  Constipation (Fear - holding on), Eating too fast, Talking while eating, Carbonated drinks (soda & sparkling water), Gastrointestinal infection, Pregnancy, Medications and Dysbiosis (imbalance in the Gut Microbiome).

However, it has been concluded that one of the MAIN contributors to BLOATING is stress. Stress contributes to the initiation of altered gut motility and results in symptoms such as distension of the abdomen ‘bloating’, smooth muscle spasm, pain and bowel irregularities. Symptoms may not start until days or weeks after the ‘event’ and symptoms may persist long after the inflammation has resolved.

This leads to altered gut motility and the way food is broken down (i.e. how much time it spends in the stomach or the small intestines) and this can result in gas building up in the stomach, small and large intestines.

Sometimes if there is too much gas it can build up and be forced back up into the stomach i.e. heartburn/reflux/burping.

It can make the mid-lower abdominal region swell, look misshapen, be hard to touch, result in muscle spasm and can result in alot of flatulence (sometimes smelly, sometimes just non-odourous gas).

It can be MILD and TRANSIENT and cycle in and out during the GRP as your Gut Microbiome moves from a state of 'dysbiosis' (imbalance) to eubiosis (balance) and as it becomes accustomed to the increased amount of fibre (probably A LOT more than you've EVER eaten) It is an important factor to take into account in the first few weeks where you can feel like the 'bloating' and 'gas' are relentless.

Note: if bloating is accompanied by sharp pains, chronic diarrhoea or constipation, fever and/or blood in stools then you should seek medical advice as it could indicate a serious infection.

How to relieve it… Here are some of the factors that may be involved and some tips to help relieve. While ALL these factors should be paid attention to, the first THREE are generally the most common reasons for bloating...

1. Eating too fast, or eating while doing other things e.g. watching TV, scrolling on your phone etc. doesn't allow the digestive (gastric) juices to come out in time to break down food. In Module 2 we will be take you through Digestive Dominoes and discuss the importance of how and where you eat. But in the meantime, ensure that you are sitting down to eat, in a calm environment (perform deep breathing first) and then look and smell your food, chew slowly, and put your cutlery down between mouthfuls. AND do NOTHING while eating i.e. don’t scroll your phone, or stuff in mouthfuls between emails or computer work!! This IS an essential part of digestion and needed to minimize bloating due to the high intake of fibre.

2. Stress which doesn't necessarily mean a life changing event. But the non-obvious stressors like overthinking, overwhelm, fear, resentment, anger, worry, nervousness, the to do lists in your head etc. Stress is well known to affect digestive secretions and the production of enzymes that break down food. It also affects gut motility and is linked to both diarrhoea and constipation, bloating and gas. Stress can also alter sleep patterns and the circadian rhythm of the body due to sleep debt caused by disrupted sleep which in turn negatively affects the circadian rhythm of digestion!

3. Over-exercise can cause undue stress on the body especially when it is stressed internally from your health condition. So focus on your Barefoot walking, Yin Yoga and Resonant breathing.

4. Dehydration. You need to stay 'regularly' hydrated. 9-litres of water is needed to assist in digestion (you don’t need to drink 9-litres) that’s just what the body utilizes for the process. So follow your stretch-decompress-hydrate method to ensure regular hydration.

5. Talking too much while eating. Avoid talking while eating as it can increase the amount of 'gas' due to the fact that you swallow air while talking.

6. Eating too much. Try eating smaller meals, more frequently. Example: Halve your lunch and have half at lunchtime and the other half 2-3 hrs later. Halve dinner, then eat the other half an hour or so later, rather than a snack.

7. Chewing Gum? Easy fixed, don't chew gum (which you shouldn't be doing as it is an AVOID when on the GRP). Chewing gum turns on the 'digestive juices' tap but there is nothing to break down except sugar components. This causes damage to the stomach and has a negative effect on your gut eco system, digestive enzymes and gastrointestinal integrity.

8. Drinking through a straw. This causes you to swallow to much air. Easy fixed, don't use a straw to drink.

9. Carbonated drinks. Avoid carbonated drinks such as soda, mineral or sparking water as they increase 'gas' in the stomach.

10. Cold or Hot drink consumption. Drinking COLD drinks or HOT drinks have an effect on gastric emptying and thus may alter the required time for gastric juices to break down food. Stay away from COLD drinks e.g. drink room temperature water AND stay away from HOT drinks and instead drink WARM herbal teas. WARM equals body temperature of around 37°C (98.6°F).

Targeted intervention while working on factors above…

• Organic Ginger Root tea is always your first line of treatment as it helps to address gastrointestinal motility without affecting gastric emptying. It can assist with relieving indigestion, poor appetite and spasms of the gastrointestinal tract. Sip on throughout the day.

• Herbal teas that can assist with bloating, and associated discomfort of gas, are Organic Chamomile, Fennel, Lemon balm, Peppermint* leaves or Organic Relaxation blend tea (remember to use GRP10 to get your 10% discount) NOTE: This is not a cure but rather to provide 'some' relief while you are improving your gut health. *Peppermint should be omitted if you suffer from heartburn, indigestion or reflux as it relaxes the lower esophageal sphincter.

• Move every 30-minutes as regular movement is essential for gut motility. Sitting in the same position for a prolonged time can compress the digestive organs and result in sluggish digestion and subsequent bloating. Are you sitting at your computer? On the sofa for extended periods on your phone or watching TV? By now you should be doing your Stretch-Decompress-Hydrate method which ensures you will get up every 30-mins to decompress and hydrate.

• Sit upright while working at your desk. Slowly twist your body, moving your shoulders and body (while hips and bottom remain stable) to the right, hold and then repeat on the left. Do 10-15 times.

• Sit on the floor with both legs straight out in front of you, take your left leg bend at the knee and cross it over your right leg keeping your left foot on the floor right next to your right knee. Turn in the opposite direction, stretch and hold. Repeat on the other side. Do 10-15 times.

• Sit upright, put your left hand on your hip and raise the right arm straight above your head. Then with the stretched right arm gently reach left so that you feel a stretch on the right side of your body. Breath in and out while out while you hold the stretch. Repeat 5-10 times on each side.

• Massage your abdominal organs, in a circular motion, using Voi Organic Relaxation Blend Oil which helps to relax the mind and body.

• Have a warm bath and relax. Add some Epsom salts if you wish.

• Avoid taking digestive enzymes or bitters (either pill or tonic form). You can try having a small salad* with 'bitter greens' that naturally support the release of gastric juices - prior to eating your meal. As bitter greens are ALSO prebiotics they further stimulate the growth of beneficial gut bacteria - something that supplements and tonics do NOT do! Examples of excellent bitter greens are... Rocket/Arugula, Alfalfa sprouts, Broccoli sprouts, Dill, Dandelion leaves, Radicchio/Chicory, Mint leaves and Endive. Make a small salad to eat prior to your meal with a mix of greens and a dressing made with squeezed lemon or lime over the top.

• Avoid drinking coffee, instead try Dandelion root organic tea a bitter tea which supports digestive secretions, motility and detoxification. Studies show that the pungent compounds of dandelion also beneficially enhance mucosal protection. Collectively these two compounds are known to improve the microbial terrain.

  NOTE: Shift workers have a greater susceptibility to gastrointestinal problems (e.g., irritable bowel syndrome incl. bloating, abdominal pains, alternating bowel movements). The higher rate of 'gut' issues is common among night workers and is partly due to a reduced gastrointestinal response after meals taken at night e.g.  the absorptive capacity is less 'willing' to handle food consumed at night. Avoid eating, or at least restrict energy intake, between midnight and 06.00 hours, and try to eat at the beginning and end of the shift.  Avoid a 'large meal' after your shift (breakfast) and before sleeping.

The liver’s primary job (it does other stuff too) is to detoxify toxic substances such as components of food chemicals (like those found in non-organic and processed foods), chemical based personal care and home-care products, over the counter and prescribed medications, and environmental toxins such as exhaust fumes, hazardous herbicides, pesticides, chemicals etc.

The liver processes these AND eliminates them through urine, faeces and sweat.

The liver performs this role around the clock (24/7), so thinking you are ‘detoxing’ right now because of a headache etc. is actually a myth, your liver is ALWAYS detoxifying harmful substances and clearing them. If it didn’t… toxins would build up and you’d be in need of serious medical intervention!

You CANNOT detox yourself, nor speed up the process, but you CAN support your body (especially your liver) with ALL it needs so that toxins can be eliminated safely and without you experiencing adverse reactions or symptoms.

The liver detoxifies substances from a ‘toxic’ substance (e.g. something that will harm your body and organs) to a ‘safe’ substance so it can be excreted. It does this in a TWO phase process...

PHASE ONE: Liver cells contain Cytochrome P450 enzymes that perform many jobs, but one of the jobs it ‘specializes’ in is taking ‘toxins’ and breaking them down so they can be excreted through Oxidation → Reduction → Hydrolysis → Hydration → Dehalogenation. In a nutshell --- it takes fat soluble toxins and changes them to water-soluble waste products so it can be excreted through the kidneys, bowels and sometimes sweat.

In this phase, these ‘toxins’ are only partially transformed and can be potentially more harmful than the original toxins. They can be very reactive and can cause secondary tissue damage, especially inflammation.

So, it is ESSENTIAL that the LIVER has a wide variety of nutrients to protect itself from these ‘toxins’ and also provide it with what it needs to do its job properly.

NUTRIENTS required – Protein (Amino acids e.g. Cysteine), Vitamins A (caretoids), Vitamins B, C, D3, E. Minerals such as Zinc, Selenium, Molybdenum, Calcium, Copper, Manganese, Magnesium. Thiols, Bioflavonoids, Folic acid, Glutathione, Antioxidants. Not to mention all important FIBRE because…

“The liver is a central immunological organ that is particularly enriched in innate immune cells and constantly exposed to circulating nutrients and endotoxins derived from the gut microbiota”

“The delicate interaction between the gut and liver prevents accidental immune activation against otherwise harmless antigens”

“The intestinal microbiota and bacterial products may contribute to the development of liver diseases through multiple mechanisms including increased intestinal permeability, chronics ystemic inflammation, production of short-chain fatty acids and changes in metabolism.”

So, where do you get all these nutrients from? You guessed it PLANTS! Whole foods such as fruits, vegetables, nuts, seeds, beans, legumes and whole grains.

But I know you're thinking..."BUT which one do I need more of?" OR "how about I take a detox supplement ?"

Answer... you don't need more of ANY one nutrient, you need them all. And ALL of them are naturally occurring in whole plant based foods!!

Once the liver has successfully completed Phase 1, it moves to…

PHASE TWO: A series of reactions whereby highly reactive ‘toxic’ water-soluble metabolites are turned into non-toxic products for elimination by the kidneys (urine), gall bladder – bile - bowels (faeces), skin (sweat).

To be able to perform the necessary functions of….Sulfation → Glucuronidation → Glutathione Conjugation →  Acetylation →  Methylation → Amino acid Conjugation… yep you guessed it, the liver needs nutrients.

Examples…. Sulphur containing foods such as onions, garlic, cruciferous vegetables. Limonene containing foods such as citrus peel, peppermint, dill, caraway, fennel and celery. Vitamin B containing foods (nearly all vegetables and grains), Selenium (Brazil nuts but in heaps of foods), Zinc (nuts and seeds), Folic acid (Cruciferous veggies, especially cabbage), and precursors of glutathione which are the sulphur containing amino acids N-acetyl cysteine and methionine – all available from a WIDE range of whole plant-based foods.

Get it?

Maybe someone has suggested a ‘Detox kit’ or a 'Supplement'? They tell you it will 'support the liver', 'cleanse the liver/body' or 'help with quick detox'???

I am telling you categorically that it CANNOT provide the body with the entire spectrum of nutrients required for safe, and effective, liver detoxification. What it DOES do is empty your wallet of your hard earned dollars! Spend $40 on a useless supplement or $40 on a basket full of useful and effective fresh whole plant-based foods!!

IF you REALLY want to support your liver then....

• Keep eating all the food on the GRP. It is rich in ALL these NUTRIENTS that are NEEDED to support the liver PLUS ALL IMPORTANT soluble and insoluble fibre that works to keep ‘elimination’ smooth and regular which is essential for the body to rid itself of toxins.

• Do your stretch-decompress-hydrate method each day to ensure you are getting a regular small amount of hydration.

• Swap one of your coffee’s, or black tea, to a herbal teas such as Fennel, Ginger, Peppermint, Chicory or Dandelion root tea to support the kidneys, bowels and skin as they eliminate these toxins.

• Do not drink ALCOHOL which all place a stress on the liver, introduces a high amount of toxins, and harms it’s ability to function.

• Practice resonant breathing as soon as you become aware of a stress. Reason being is that ‘stress’ and subsequent shallow breathing causes a decrease of oxygen to the liver and the resulting decrease of blood flow which ultimately damages the cells of the liver. You’ll learn about more stress relief strategies and the management of stressors in future modules.

And if someone suggests a Milk Thistle supplement then know this .... While St Mary’s thistle (Silybum marianum) has been reported to have hepaprotective properties (protect the liver) conflicting results from different studies make it difficult to determine what effect it has on liver enzymes. And what effect it has on other organs in the body. And the antioxidants that it supplies is available in ANY whole-plant-based food. So, do NOT buy it!!! 

It’s time for YOU to get (very) comfortable talking about your Poo, Faeces, Stool, Bowel movement, No.2’s....whatever you want to call it.

The reason is, that it tells you so much about your health - especially digestive health. During the GRP you will be tracking your bowel movements in your PHA, so the sooner you get used to talking about it the better.

But let's look at some basic information about WHAT IS POO made up of and what triggers its passing… And then… subsequent information about Frequency, Colour, Consistency and Smell will be addressed in other topics.

What is POO (faeces) made up of?

Faeces is about 75% water, undigested food, metabolic waste (ammonia, urea, uric acid, creatinine from protein metabolism) dead cells (from the lining of the gut), dead white blood cells, dead red blood cells, Bilirubin, indigested proteins, fats (incl. Cholesterol), salts, dried constituents of digestive juices, mucous, dead bacteria, some living bacteria and inorganic material such as calcium & iron phosphate … basically an ARRAY of colours mixed together like a palate of paint which determines its colour. And then this COLOUR can change due to the following factors…

What are the trigger(s) to POO (pass faeces)?

This is the physiological, functional, process of passing a stool…

1. When we think about or smell food, or food enters the stomach, it triggers the emptying of the stomach’s contents into the first part of the small intestine.

2. This stimulates mass movements in the large intestine (colon) which moves the faeces towards the rectum (anus). Note… Mass movements are giant contractions that strip an area of its contents.

3. When the rectum gets distended (gets bigger) this stimulates further contractions moving the faeces towards the anus. Note…The rectum is the final section of the large intestine, terminating at the anus.

4. This causes a relaxation of the internal muscles known as the ‘Internal anal sphincter’.

5. Messages are sent to the brain which sends a message to the ‘Defecation reflex centre’. You are then in charge of releasing the ‘External anal sphincter’ and going to the toilet to pass a bowel movement (faeces)

Steps 1-5 are happening all the time as, let’s face it, you are always eating and body is working to eliminate those meals and snacks -- thus it is common to have 3 stools a day.

Constipation is defined as less than 3 bowel movements a week. Infrequent stools also belong to this category and can include straining, a feeling of incomplete evacuation, or abdominal cramping or pain.

This can be the result of a number of factors...

• Metabolic disorders.

• Irritable Bowel Syndrome (IBS) or Inflammatory Bowel Disease (IBD).

• Neurological conditions such as Multiple Sclerosis (MS) or Parkinson’s etc.

• Mental health conditions e.g. depression, eating disorders, poor mood etc. As these affect the nerve pathways that control digestive function.

• Pharmaceuticals... medications (e.g. bowel motility is affected by anti-depressants, supplements (iron), protein powders etc.)

• Structural reasons e.g. bowel obstruction.

• Lifestyle factors – Poor diet, Not enough movement, poor hydration.

• Diet... food that has little, or no, water content e.g. processed foods, animal products etc.

• Unexpressed emotions e.g. anger, grief, feeling that 'life 'is unjust. Louise Hay, author of ‘You Can Heal Your Life’ talks about the connection between constipation and refusing to release old ideas or being stuck in the past. Her book is a great read with useful tips on how to create new thought patterns - highly recommend!!

• Stress... when you are rushed, worried, overthinking, fearful, angry, frustrated etc. it initiates the stress response, which results in a release of hormones which inhibit digestive tract motility and secretions.

The colon has numerous goblet cells scattered along its length and their primary function is to manufacture and secrete mucus. Parasympathetic (rest & digest) stimulation increases the secretory rate of the goblet cells. Sympathetic (fight/flight) stimulation decreases the rate. Less mucous equates a non-lubricated faeces which not only affect the internal lining but exterior area as well, as it is 'dry' and not 'moist'.

The contractions that move faeces towards the anus must be coordinated with the RELAXATION of the internal anal sphincter. As it moves into the rectum, the Parasympathetic reflex which is responsible for most of the defecation reflex

If it is just transient... that is,  it happens for a short period of time, here and there during the GRP...  then it may be due to the following reasons...

• Stress… not just one major event but a series of 'little' events i.e. overthinking, worry etc. that together cause lots of little mole-hills to become a mountain!

• You're dehydrated. With SO much fibre on the GRP you really have to increase your water intake.

• Not enough regular movement. Remember Stretch-Decompress-Hydrate every 30-mins!

Steps to Take to help relieve...

• Ensure you are drinking water slowly and regularly throughout the day (not all at once)… Stretch-Decompress-Hydrate!! … to keep things moving.

• Add 1 teaspoon of Psyllium Husks in 500ml of warm water, stir really well and drink all at once. This works to 'speed things up' a little. Only do this ONCE a day maximum.

• Go for a slow-paced 30-min ‘extra’ barefoot walk. Movement and relaxing helps enormously.

• Have a shot of espresso coffee (just one) as it can help to stimulate the bowel (do not do this if you have IBS or IBD). This should NOT be used as a regular 'method' to pass a bowel movement but a 'rare' method if it is getting too uncomfortable.

• Massage the lower abdomen in a circular motion after a warm shower/bath.

• Drink Ginger tea as it exerts several effects in the gastrointestinal tract GI). It stimulates the flow of saliva, bile and gastric secretions and has been shown to increase gastrointestinal motility without affecting gastric emptying.

For faeces to ‘smell’ slightly unpleasant is considered to be a ‘normal acceptable range’. But if faeces have a strong putrid and foul smell, that is ongoing, then DO NOT ignore, further investigation by a specialist is required. But a not so aromatic 😊 bad smell intermittently… is multi-causative and isn’t usually a cause for concern. Here are some of the causes…

• An increase in Fats… From nuts, seeds, coconut etc. which can putrefy and smell, from time to time, if the body isn’t digesting the fats well. This can be from eating too fast. Remember digestion starts in the mouth with salivary lipase breaking down fats!! Other reasons are that your body may not produce enough lipase (fat-digesting enzyme) or bile salts. If that's the case these ‘fats’ are not broken down and may result in increased fat excretion and foul-smelling stools. This is an issue if the Gall Bladder has been removed. If this is accompanied by a ongoing oily bulky or floating stools and leakage, then further medical investigation is required. Fat in the stool is greater when whole nuts, on their own, are eaten, as opposed to nut milks or meals with nuts in them, as they are less well absorbed.

• Medications... Detoxified by the liver and then excreted by the bowels may cause bad smelling stools. You may not have smelt them before due to the pungency of previous eating of processed foods or animal products. With those out of the picture, you may be smelling this. Some medications block the enzymes that digest fat which can result in smelly oily stools.

• Slow transit time... If you don't go to the toilet regularly for a bowel movement, then the food you have eaten is lingering in a warm (37°C/98°F), moist environment in the colon resulting in it smelling more.

• Infections... Can result in foul-smelling stools. This can happen from contracting a virus, parasites or from eating contaminated food with E. coli or Salmonella. Often accompanied by other symptoms such as diarrhoea, fever, pain etc.

• Die off… Also known as the Herxheimer reaction (Jarisch-Herxheimer reaction). Toxins from dying pathogens (viruses, bacteria, parasites, candida, etc.) overwhelm the body’s abilities to clear them out. Not only causing symptoms but also affecting bowel movements. Faeces can intermittently smell bad, really bad. But this should improve as you move through the GRP. If concerned, ask.

• An Increase in Insoluble fibre… With foods such as oats, lentils, psyllium husk, fruits and vegetables can result in a short period of ‘foul-smelling’ stools. The reason is that the insoluble fibre acts as a scrubbing brush ‘scouring’ the intestinal tract. It's a good thing though as it further generates the production of mucous that protects the colon wall and helps to move through foods – sort of like a lubricant.

• Types of fibre… Can increase faecal mass. For example, degradable fibres such as cabbage and apple can increase the number of bacteria excreted – more bacteria excreted more smell. “The effect a particular fibre has on colonic function therefore depends on its digestibility and thus its physical and chemical composition”. [1] Meaning that the ‘smell’ can change depending on what type of fibre you have eaten. Some vegetables contain more sulphur which can make stools smell more pungent almost like a ‘rotten egg’. Cruciferous vegetables are high in sulphur (bok choy, broccoli, cabbage, cauliflower, kale, kohlrabi, radish, watercress etc.) Also, garlic, onion, legumes.

• Characteristics of your UNIQUE Microbiome… Can result in having a completely different smell than someone else eating the exact same food. “The differing response of individuals to the same fibre source may relate to the characteristics of their colonic bacteria”.

• Malabsorption of food… Can cause food to be undigested and in the warm and moist environment of your colon can produce gases and a change to the colour, frequency and smell of stools. There are a number of reasons for malabsorption from simple reasons as eating too fast (not following Digestive Dominoes) or Food intolerances to starches, sugars, diary proteins or fats. Or the result of more serious conditions such as Coeliac disease, Bacterial overgrowth, Inflammatory bowel disease (IBD), Irritable Bowel Syndrome (IBS), Pancreatitis etc.

• Antibiotic treatment… Can result in foul-smelling stools as it disrupts beneficial bacteria colonies. Generally, this is restored after high-dose multi-strain therapeutic Probiotics, Saccharomyces boulardii (SB) a biotherapeutic probiotic agent and also feeding with a variety of fibre types to re-establish diversity, numbers and function.

• Serious medical conditions… Can cause foul-smelling stools so if it is ongoing and accompanied by fever, blood in stool, black stools, pale yellow stools, nausea, constipation or diarrhoea, pain in the chest or around the heart or even in the back between the shoulder blades or difficulty in swallowing immediate medical investigation is required.

• Supplements can increase sulphur levels…. Including but not limited to Omega 3’s, Garlic capsules, Magnesium supplements, N-acetyl cysteine (NAC).

Lots to digest I know (excuse the pun) but the message is that the ‘odour’ of your stools is multi-causative and if you’re getting an occasional stinky stool, don’t be worried. Your diet is changing dramatically, with a huge increase in fibre and this can have a short-term impact on stool ‘odour’ ‘frequency’ and ‘consistency’.

It is though, an important lesson - ALWAYS look at your faeces as they tell you SO much about your health.

Ever noticed that your poo (faeces) sometimes sticks to the side of the toilet bowl? And appears greasy and sticky?

Well there are a few reasons this can happen…

• Too much fat in the diet - excess fat beyond what can be absorbed ends up in your stool, making greasy and sticky.

• Gluten intolerance (due to ‘too’ much) where you can’t properly digest the protein ‘gluten’.

• Lactose intolerance.

• And if going on for prolonged periods, and accompanied by abdominal cramps, bleeding or excessive gas, it can be a sign of inflammatory digestive disorders such as Crohn’s disease or Ulcerative Colitis.

The good news is that, if not chronic, it is easily fixed…

• Drink water regularly and slowly water.

• Reduce the amount of saturated fats you are consuming ESPECIALLY animal (saturated) fats.

Starting your day with a refreshing large warm mug of warm water (275-375ml) with a Lemon blend cube, followed by another glass of water (250ml) hydrates the body after hours of sleeping. 

Lemon juice on its own has benefits for your health; but the REAL BENEFITS come when including the peel, seeds AND pith (the white bit) as it is packed with Vitamin C, Calcium, Potassium, Bioflavonoids, powerful Antioxidants AND Pectin a powerful prebiotic that promotes the growth of beneficial bacteria. The pith and peel help to enhance Vitamin C absorption, and contain Hesperidin, which may assist with capillary function helping to relieve leg cramps. It is also high in Rutin and Quercetin, antioxidants that have powerful anti-inflammatory benefits. Quercetin is a great antihistamine; proven to reduce allergies.

It is a great alternative to waking up with tea or coffee (caffeine)

Although Lemon is known as an acidic fruit; when broken down in the body, its minerals are detached in the bloodstream creating an alkalizing effect on the body. Also, because 1 lemon contains around 4-drops of lemon oil, you are also getting oil mixed in. 

However, it is important to think about ‘teeth’ health as well so it’s important that you…

• Mix your Lemon blend in a large glass of water, not a small glass.

• Drink your Lemon blend through a straw, to bypass teeth.

• Always follow with a glass of water, this rinses the mouth, removing any acid that may remain on the tooth surface.

• Eat after your Lemon blend (i.e. breakfast) as this produces more saliva, neutralising the acidity in your mouth.

• Do not brush your teeth for at least 30 minutes after drinking your Lemon blend. This goes for tea/coffee also. Do NOT brush your teeth within 30-mins of a coffee or tea as the acidity softens tooth enamel.

• Don’t ‘scrub’ teeth aggressively as this causes ‘mechanical’ wear and tear on tooth enamel.

If after a week or two, your teeth feel furry, or drinking Lemon blend results in reflux/heartburn, then with your next batch of lemon blend… mix 220g (8oz) of peeled fresh ginger to 2 whole lemons and blitz in your food processor/blender. Then divide into 1-2tsp. portions in silicone ice cube tray and freeze. Use one cube of your lemon-ginger blend in the mornings instead.