The Psoriasis Strategy - Blue Heron Health News

The Psoriasis Strategy

A 4-week Program to Fight Inflammation, Balance Your Immune System, and Heal Your Skin

By: Julissa Clay

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Copyright © 2017 Blue Heron Limited All Rights Reserved

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Table of Contents

INTRODUCTION ...................................................................................................................................... 1

PART I: PSORIASIS: MORE THAN “JUST A SKIN CONDITION” ............................................... 3

1. WHAT IS PSORIASIS? ............................................................................................................................. 3

1.1 Different types of psoriasis ............................................................................................................................ 4

2. CAUSES OF PSORIASIS ........................................................................................................................... 6

2.1 The problem with inflammation ..................................................................................................................... 6 2.2 Overactive immune system ............................................................................................................................ 7 2.3 Genetics ......................................................................................................................................................... 8 2.4 Your environment and psoriasis .................................................................................................................... 8

2.4.1 Diet .......................................................................................................................................................................... 8 2.4.2 Toiletries .................................................................................................................................................................. 9 2.4.3 Mindset ...................................................................................................................................................................10

3. THE GUT CONNECTION - WHERE EVERYTHING BEGINS ....................................................................... 12

3.1 The microbiome’s role in health .................................................................................................................. 12 3.2 Our lifestyle and gut health ......................................................................................................................... 13 3.3 The Skin-Gut Axis ........................................................................................................................................ 13

4. HOW DOES PSORIASIS AFFECT YOU? ................................................................................................... 14

4.1 Self-esteem ................................................................................................................................................... 14

5. CO-MORBIDITIES ................................................................................................................................. 15

6. TRADITIONAL TREATMENTS AND THEIR SHORTFALLS ....................................................................... 16

6.1 Topical treatments ....................................................................................................................................... 16 6.2 Phototherapy treatments ............................................................................................................................. 17 6.3 Systemic treatments ..................................................................................................................................... 18

PART II: DIET & LIFESTYLE HABITS THAT IMPACT ON PSORIASIS .................................. 20

7. DIET .................................................................................................................................................... 20

7.1 Psoriasis-promoting foods to avoid ............................................................................................................. 20 7.1.1 Sugar .......................................................................................................................................................................20 7.1.2 Gluten .....................................................................................................................................................................23 7.1.3 Dairy .......................................................................................................................................................................25 7.1.4 Trans-fats ................................................................................................................................................................26 7.1.5 Artificial additives & pesticide residues .................................................................................................................27

7.2 Inflammation-Busting Foods to Include ...................................................................................................... 29 7.2.1 Anti-inflammatory & antioxidant foods ..................................................................................................................29 7.2.2 Gut-friendly foods ..................................................................................................................................................30 7.2.3 High-fiber foods ......................................................................................................................................................32 7.2.4 Going organic .........................................................................................................................................................33 7.2.5 Plant Protein ...........................................................................................................................................................34

8. LIFESTYLE ....................................................................................................................................... 36

8.1 How stress impacts the body ....................................................................................................................... 36 8.2 The role of mindset on your gut and your immune system .......................................................................... 37

8.2.1 Changing your thoughts ..........................................................................................................................................38 8.3 The impact of sleep on body and brain ........................................................................................................ 39

8.3.1 Sleep for your brain ................................................................................................................................................39

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8.3.2 Sleep for your body ................................................................................................................................................ 39 8.4 Meditation .................................................................................................................................................... 40

8.4.1 Breathing Meditation .............................................................................................................................................. 40 8.5 Exercise ........................................................................................................................................................ 41

9. HOUSEHOLD AND SELF-CARE PRODUCTS ............................................................................................ 41

9.1 Sulfates ......................................................................................................................................................... 42 9.2 Parabens ...................................................................................................................................................... 42 9.3 Petrochemicals ............................................................................................................................................. 42 9.4 How to avoid toxic toiletries ........................................................................................................................ 43 9.5 Natural alternatives ..................................................................................................................................... 43

10. NATURAL TREATMENTS TO SOOTHE PSORIASIS FAST ....................................................................... 44

10.1 Soak in dead sea salt, colloidal oatmeal, or bath oil ................................................................................. 44 10.2 Compress ................................................................................................................................................... 47 10.3 Aloe Vera ................................................................................................................................................... 47 10.4 Baking soda ................................................................................................................................................ 47 10.5 Stay moisturized ......................................................................................................................................... 47 10.6 Soothing scalp psoriasis ............................................................................................................................ 48 10.7 Relieve the itch ........................................................................................................................................... 49 10.8 Put it in perspective ................................................................................................................................... 49

PART III: 4 WEEKS TO HEAL PSORIASIS ...................................................................................... 51

WEEK 1 .................................................................................................................................................. 51

11.1 Set up a morning routine ............................................................................................................................ 53 11.2 Gratitude .................................................................................................................................................... 54 11.3 Set up an evening routine ........................................................................................................................... 55 Week 1 task: ....................................................................................................................................................... 57 Week 1 recap: .................................................................................................................................................... 57

WEEK 2 .................................................................................................................................................. 57

11.4 Replacing trigger foods with healing foods ............................................................................................... 57 11.5 Cooking from scratch ................................................................................................................................. 59 Week 2 recap: .................................................................................................................................................... 60

WEEK 3 .................................................................................................................................................. 60

11.6 Add probiotic foods .................................................................................................................................... 60 11.7 Add high-fiber foods .................................................................................................................................. 61 11.8 Add gentle exercise .................................................................................................................................... 61 Week 3 recap: .................................................................................................................................................... 62

WEEK 4 .................................................................................................................................................. 62

11.9 Add antioxidants ........................................................................................................................................ 63 11.10 Easy intermittent fasting .......................................................................................................................... 63 Week 4 recap: .................................................................................................................................................... 64

CONCLUSION - YOU HAVE THE POWER ................................................................................................... 65

PART IV: RECIPES ................................................................................................................................. 66

Turmeric Spice Smoothie ................................................................................................................................... 66 Berry Smoothie .................................................................................................................................................. 66 Peanut Chocolate Smoothie ............................................................................................................................... 67 Scrambled tofu ................................................................................................................................................... 67

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Vegan gluten-free pancakes .............................................................................................................................. 68 Chia pudding ..................................................................................................................................................... 69 Hummus (basic recipe + freestyle red peppers, turmeric, coriander lime) ....................................................... 69 Herby Cashew Soft Cheese ................................................................................................................................ 70 Savory Peanut Dip ............................................................................................................................................. 71 Sweet Miso Dip .................................................................................................................................................. 72 Tamari soy dip ................................................................................................................................................... 72 Minted cashew mayo ......................................................................................................................................... 73 Super Seed Pesto ............................................................................................................................................... 73 Smashed avocado .............................................................................................................................................. 74 Summer rolls...................................................................................................................................................... 75 Parsnip tabbouleh ............................................................................................................................................. 76 Quick potato fritters with guacamole ................................................................................................................ 76 Marinated tempeh & stir-fry with gluten-free noodles ...................................................................................... 77 African Peanut Stew .......................................................................................................................................... 78 Quinoa Superfood salad .................................................................................................................................... 79 Creamy zucchini pasta ...................................................................................................................................... 80 Crunchy superfood salad ................................................................................................................................... 81 Red Sauerkraut .................................................................................................................................................. 82 Kimchi ............................................................................................................................................................... 82 Cauliflower pickle ............................................................................................................................................. 83 Matcha coconut energy balls ............................................................................................................................. 84 No-cook fruity flapjacks .................................................................................................................................... 85 Chocolate mousse .............................................................................................................................................. 85 Stewed cinnamon apples .................................................................................................................................... 86 Raw Dark Chocolate ......................................................................................................................................... 86 Almond fudge ..................................................................................................................................................... 87 Toasted seed sprinkle ........................................................................................................................................ 88 Superfood Trail Mix .......................................................................................................................................... 88 Easy ice-cream .................................................................................................................................................. 89

PART V: APPENDICES .......................................................................................................................... 90

LIST OF ANTIOXIDANT-RICH & GUT-FRIENDLY FOODS........................................................................... 90

LIST OF ANTI-INFLAMMATORY FOODS ................................................................................................... 91

FOOD DIARY ........................................................................................................................................... 92

REFERENCES ......................................................................................................................................... 93

BlueHeronHealthNews.com 1

Introduction

While it may not be life threatening, psoriasis can feel like a life sentence. Not only

does it affect your everyday quality of life, it also destroys your self-esteem and

turns would-be enjoyable events into stressful situations. I bet you’re tired of

dealing with it. The itching, the soreness, the anxiety that comes from thinking

others are judging you. I bet you’re sick of cancelling outings because you’ve had

a flare up, or having to dress to cover it up, or having to explain that it isn’t

contagious.

Sandra was diagnosed with psoriasis when she was in college. While all her friends

were enjoying the freedoms of life on campus, she retreated into herself, afraid of

what others would think of her scaly patches of skin. Instead of thriving, Sandra

became an introvert, choosing to isolate herself instead of being social. The anxiety

she felt over her psoriasis made the condition worse, and this in turn made her feel

depressed. For over 30 years, she tried treatment after treatment, from tar baths to

cortisone injections - nothing worked. The patches would clear up for a couple of

weeks, and then return. Each time they did, Sandra felt powerless, frustrated, and

ugly. After three decades of this vicious cycle, tired of feeling self-conscious and

having to wear long skirts and cardigans while everyone else skipped around in

shorts and vests, Sandra decided to do something different, and take a holistic,

natural approach.

One thing that isn’t instantly apparent when we think of psoriasis, is that it is more

than a skin condition. It’s an auto-immune disorder. Basically, the immune system

is out of balance and causes skin inflammation. This results in new skin cells being

produced faster than the body can shed old skin cells. These build-up and form

those flaky, red, itchy patches. Psoriasis begins on the inside. And that’s where

healing has to begin.

When I first met her, Sandra was on a standard American diet. Her digestion was

all over the place. Her psoriasis had gradually worsened over the years, and was

now affecting her joints - this is known as psoriatic arthritis. She had put weight on

year after year, and this made her feel even more self-conscious. Her mood had

taken a down-turn. She was at her wit’s end. But she was also determined to try

new healing methods and beat her psoriasis.

As she implemented the strategies, which you’ll find in Part 3 of this book, she

began noticing a difference almost instantly. Not only did her psoriasis clear up,


she feels healthier, more energetic, clearer-minded than ever. She’s now rocking

those shorts and t-shirts. You can too.

This book is split into three parts, and is a mix of theory and practical strategies.

The theory gives you an in depth understanding of psoriasis and what causes it.

Practical strategies then help you to take action to heal it, from the inside out.

Part 1 is all theory. We’ll go more than skin deep to explore psoriasis, what it is,

and how it affects the body. We’ll take a look at the many factors involved in this

disorder and how your environment, diet, lifestyle, and even your mindset play a

part in it. We’ll look at the gut connection and why this is the first thing you need

to address in order to heal psoriasis.

In Part 2 is theory and practice. You’ll discover which foods and products can

trigger the inflammation that underpins psoriasis, and how to replace these with

healthy, healing alternatives that help your body to return to balance. You’ll also

learn which aspects of modern living you can change to strengthen your immune

system, from gentle exercise (no extreme gym sessions here!) to setting up a

routine that supports your immune system. And because sometimes you need a

quick fix, you’ll also find strategies to sooth those flare-ups fast.

Finally, in Part 3 you’ll find a 4-week step by step plan to heal your psoriasis,

including customizable recipes to make eating well a breeze, and morning and

evening routines to uplift your mindset (one of the pillars of physical health). To

make this process even easier, you’ll find lists of the best antioxidant-rich, gut-

friendly, inflammation-busting foods, as well as a food diary, at the end of the

book. Print them out and use them on your journey to a healthier, psoriasis-free

you.

If you’re reading this book, you’re ready to make a change for the better. Take it

one day at a time, stay positive, and enjoy the journey!


Part I: Psoriasis: More Than “Just a Skin Condition”

The most common misconception about psoriasis is that it’s “only a skin disorder.”

And this is completely natural, since it manifests on your skin. But this is a

superficial symptom of a deeper issue. It’s your body’s way of communicating that

something is out of balance. Those plaques are actually the end of the story. It

starts on the inside.

Because of the outward symptoms, anyone with psoriasis is anxious to find a quick

fix. Unfortunately, traditional treatments only go so far - later in this section I’ll

review these options and their shortfalls.

There are, however, things you can do to improve the symptoms fast - head to

Section 10 in part II for a list of natural treatments that will quickly sooth the itch

and reduce redness.

But first, let’s take a closer look at what psoriasis is, and where it comes from.

1. What is psoriasis?

Psoriasis is a chronic inflammatory skin disease.

Chronic means that it is constant and long-term. Inflammatory means that it has

inflammation at its root. This inflammation causes the immune system to become

overactive and disrupt skin cell function.

While it looks static, your skin is actually in constant movement - renewing itself

and regenerating in order to keep this protective layer healthy. The top layer of

skin is composed of epidermal cells. Epidermal cells come from stem cells located

at the base of the epidermis. They gradually change as they make their way to the

skin’s surface - going from basal cells, to spinous cells, to granule cells and finally

to corneocytes that make up the top layer of your skin. This process is known as

keratinization. Your skin is actually made up of around 15 layers of corneocytes,

which are tightly woven together and create an effective skin barrier.


In the case of psoriasis, this process become disrupted because of an overactive

immune system, and skin becomes damaged.

Under normal circumstances, skin renews itself over around 28-30 days. This gives

your body time to shed old skin cells as new ones are pushed to the surface. But if

you have psoriasis, skin cells renew every 4 to 5 days. This means your body

doesn’t have time to shed old skin cells, which then build up and cause skin to

become inflamed, dry, flaky, red or itchy.

1.1 Different types of psoriasis

While the mechanisms that underlie psoriasis is the same, it can present differently

in different people. If you are prone to one type, there is a chance you may

experience other forms of it. In fact, psoriasis is highly unpredictable. You might

experience one type for years, or it could mutate and affect other parts of your

body.

Plaque psoriasis (psoriasis vulgaris)

This is the most common type, affecting 80-90% of people with psoriasis. It

appears as well demarcated, irregular patches of raised, red skin covered in white

or silvery scales, which can itch or burn.

Guttate psoriasis

This type of psoriasis appears as small pink or red dots on your skin, generally on

the upper arms, thighs, scalp and trunk. It’s quite rare, occurring in around 2% of

people with psoriasis, and usually begins in children or teenagers. In children,

guttate psoriasis typically develops rapidly, often after a bacterial infection like

streptococcal pharyngitis.

Inverse psoriasis (flexural psoriasis)

Usually seen on parts of the body that are prone to sweating, such as armpits,

groin, under the breasts and skin folds (buttocks, elbows). Skin appears bright red

and smooth, without any scales.

Pustular psoriasis

Also known as von Zumbush psoriasis, this rare type of psoriasis causes the

appearance of pustules (pus-filled bumps) surrounded by red inflamed skin. It


tends to affect only one part of the body. However, it can extend to cover your

entire body - if this happens, you should speak to your doctor right away, as it

could be serious. Skin symptoms tend to come with fever and fatigue.

Erythrodermic psoriasis

This is the rarest form of psoriasis and the most severe as it can be life threatening.

It affects the entire body, and appears as red skin that looks burnt, with or without

scaling. If it develops, you need to get rapid medical attention.

Triggers include allergic reactions to drugs, severe sunburn, infection, or

medications such as antimalarial drugs, cortisone, strong coal tar products and

lithium. It can also happen if you are struggling to manage your psoriasis.

Geographic tongue

Psoriasis can also sometimes affect the oral mucosa or tongue. Patches appear as

red with a white/yellow border, which evolve and spread daily, and resemble a

map - hence the name geographic tongue.

Nail psoriasis

Around 1 in 2 people with psoriasis will experience changes in their nails. Nails

can become tender, change color, and become separate from the nail bed. This can

cause other problems because it increases the risk of getting a fungal infection.

Psoriatic arthritis

The same immune response that triggers the uncontrolled growth of new skin cells,

can also trigger inflammation in your joints, particularly if you don’t do anything

to treat it. Around 1 in 3 people with psoriasis also have psoriatic arthritis (PSA).

And most people with PSA also have nail psoriasis. PSA causes painful, stiff joints

and tendons that feel worse in the morning or after resting; sausage-like swelling of

the fingers and toes; and joints that feel warm and look discolored.


2. Causes of psoriasis

Psoriasis affects around 7.5 million Americans, so it’s pretty common. But it’s also

complicated. Chronic inflammation is at its root. However, scientists cannot agree

on what triggers that inflammation to begin with. What we do know, however, is

that psoriasis results from an interplay of genetics, environmental factors, and

immune function.

2.1 The problem with inflammation

Inflammation is your body’s response to trauma - whether that’s an insect bite, an

allergen, or a cut. It also happens to be the cornerstone for many preventable

diseases, from heart disease to diabetes.

There are two types of inflammation. One is beneficial (acute inflammation), the

other (chronic inflammation) can eventually prove fatal.

Acute inflammation is part of your body’s natural healing response. It’s designed

to help you recover - for example by neutralizing the toxins from an insect bite, or

reducing movement in a sprained wrist. In the event of an injury or infection, your

immune system will release cytokines (which are molecules that pass messages

between cells) to stimulate the release of histamine, serotonin and prostaglandins

which help blood vessels to expand and become permeable. This in turn allows

immune cells to travel to the zone of injury or virus, and deal with the problem.

Acute inflammation is characterized by redness, swelling, pain and heat, which

lasts between 2 days and 6 weeks.

Unlike acute inflammation, chronic inflammation is not healing. Inflammation is

meant to be a temporary measure. If your body is constantly under attack by

external irritants from your diet and environment, your immune system is on high

alert and the inflammation response stays turned on. The body is not designed to

cope with this. Instead of protecting the body, this out of control response causes

reduced cellular function and organ damage.

This is a particularly relevant problem in Western cultures, where inflammation-

related diseases are the number one cause of death. Researchers from the National

Institute of Health found that worldwide, 3 out of every 5 people die from diseases


caused by chronic inflammation - these include cardiovascular disease, stroke,

chronic respiratory disease, cancer, obesity and diabetes.

Psoriasis is a message your body is sending you. It tells you that inflammation is

present, which means your body is having to cope with too many toxins and your

immune system has gone into overdrive.

To begin the healing process, the first step is to reduce inflammation. This is

completely possible, and the strategies in this book will help you do just that.

2.2 Overactive immune system

You might be wondering why the immune system, whose job it is to keep you

healthy and protect you from external pathogens and germs, suddenly goes awry.

Under normal circumstances, your immune system will “turn on” when faced with

a threat - for example a cold virus, or a wound. Cytokines pick up on the fact

something’s amiss, and trigger the immune system into fighting mode to protect

your body. Once the virus has been overcome, or the cut healed, the immune

system shuts off these mechanisms.

What happens in immune disorders is that the immune system gets turned on by

mistake, and doesn’t know how to turn itself off. In the case of psoriasis, your

immune system’s T-cells are being triggered to send the wrong messages - one of

these messages being “make more skin cells.” These new skin cells have nowhere

to go, and they build up into itchy plaques.

Psoriasis most commonly affect the joint areas, neck, head, and intimate areas. But

since your immune system is everywhere in your body, skin symptoms can appear

anywhere too.

Being a chronic disease means psoriasis doesn’t go away. Your plaques may come

and go, but your psoriasis is still present, under the surface. But don’t let this

discourage you - once you understand the factors behind inflammation and

immune disorders, you will find it easy to remove the triggers, reset your immune

system, and permanently stop psoriasis from manifesting.


2.3 Genetics

There is a genetic component to this disorder. It’s understood that around 25 genes

are involved in the development of psoriasis. If you have these genes, then you’re

predisposed to suffering from psoriasis.

But genes only a small part of the story.

Scientists believe around 10% of the general population have one or more genes

that increase the likelihood of psoriasis, and yet only 2-3% of people develop the

condition.

As the science of epigenetics shows us, genes do not determine our health, because

they do not become active without a trigger. What determines your health is

whether your environment (which includes your diet, lifestyle, thoughts etc.) turns

those genes on or off.

This means that even if you have the genes that predispose you to psoriasis, you

don’t have to be a victim of this disorder. If you change your environment, then

you can change the way these genes express themselves.

2.4 Your environment and psoriasis

If your environment can turn genes off or on, what does “environment” mean? It

relates to everything that can change the chemical and biological structure of your

cells. From the air you breathe, to the food you eat, to the products you use on your

skin… and even the thoughts you have on a regular basis.

2.4.1 Diet

Everything you eat has an impact on your body. This impact can be positive, or it

can be negative. You are what you eat. And we’re eating a Western diet that,

whilst being tasty, thanks to all that sugar, fat and salt, spells trouble for our health.

A review of scientific literature on autoimmune disorders found a clear association

between the Western diet and an increased risk of developing inflammatory

autoimmune conditions, and that link has been observed for half a century.


Despite this, our supermarkets are still full junk foods, processed meats, ready

meals, fizzy drinks, etc., which all contain ingredients that disrupt your gut

microbiome (more on this later) and cause inflammation, thereby putting the body

under stress and increasing the risk of flare ups.

You will find a breakdown of all the ingredients that contribute to inflammation in

Part II, as well as a list of foods that do the exact opposite.

2.4.2 Toiletries

Nowadays, we come into contact with hundreds of different chemicals every single

day, mostly from our body-care products. Shampoos, shower gels, body lotions,

perfumes, deodorants, and make-up all contain ingredients that can irritate your

skin and cause deeper problems. Because what you put on your body goes into

your body.

A study published in the journal Environmental Science and Technology found

that chemicals in toiletries get absorbed into the blood stream. A group of 26

healthy volunteers were given parabens (diethyl phthalate, dibutyl phthalate and

butyl paraben) to apply to their skin. When scientists tested their blood, it tested

positive for all these chemicals.

Because they don’t tend to cause any immediate adverse effects, it’s easy not to

think about how these products impact our health. But anything you put in your

body is going to have a physical, biological effect.

The same goes for the chemicals you use around your home, like air fresheners,

laundry detergents and washing up liquid. Your immune system is always awake,

and always working to keep you safe. Your body is constantly working to obtain

homeostasis, or balance. It responds to whatever you give it. If chemicals are

present, your immune system will attempt to neutralize and eliminate them. If your

body is constantly under stress, your immune system goes into overdrive -

psoriasis is just one of the ways this manifests.

You’ll find a list of chemicals to avoid and a guide to natural toiletries in Section

9.4.


2.4.3 Mindset

The link between mind and body has long been established in holistic circles, but is

now gaining traction in traditional medicine. Researchers have found that the

severity of psoriasis depends on both physical and psychological factors. So, as

much as your diet and what you put on your skin have an impact, so too does your

state of mind.

This can even impact how long it takes for a flare up to subside.

In a study done at the University of Manchester, researchers assessed 112 patients

with psoriasis undergoing treatment. They found that patients who were worried

and anxious took longer to clear up their skin - on average 19 days longer than

patients with a calm and positive disposition.

This seems obvious once you understand how the brain-body connection works.

Did you know that your thoughts change the chemical balance of your body?

Every single one of your cells is aware of your thoughts, feelings and emotions -

and responds to them.

The classic example of this is the placebo effect. The belief that a pill will cure

your ill can trigger a cascade of biochemical responses within the body that heal

whatever is going on. Medical research is rife with reported cases where a placebo

has had a profound positive effect on a health disorder. Here are just a couple of

examples illustrating the powerful role of your brain and beliefs on your physical

body.

One case involved a woman suffering from severe nausea and vomiting caused by

abnormal gastric contractions. Doctors offered her a “new, magical, extremely

potent” drug and told her it would cure her nausea. Within a few minutes, her

nausea had vanished. And, when measured, her gastric contractions were

completely normal. But it gets better. She hadn’t been given a placebo - she had

been given syrup of ipecac, which is usually used to induce nausea. Her belief that

it was going to cure her acted as a command to the brain, which triggered a cascade

of normalizing biochemical responses throughout her body.

Another poignant example of the mind’s power can be found in people with

multiple personalities. Take the ground-breaking case of Timmy. Timmy had

multiple personality disorder. He could drink orange juice, no problem. But one of

his personalities was so allergic to orange juice that he would break out in hives.


This would happen even when Timmy drank orange juice and the allergic

personality appeared while the juice was still being digested. If Timmy came out of

this personality in the middle of his allergic reaction, the hives disappeared.

Allergic reactions are a physical process. When the immune system becomes

aware of an allergen - whether that’s orange juice, pollen, pet hair etc. - it triggers

the production of antibodies (immunoglobulin E - IgE) which cause the release of

histamines and cytokines that form the typical allergic response (wheezing,

swelling, asthma etc.). It’s a physical reaction. However, what this case illustrates

is that allergies may be psychological rather than physical. The cascade of

chemical reactions is controlled by the brain, and begins in the mind.

Of course, where there is the healing potential of a placebo effect, there’s the flip

side - the “nocebo” effect. In the same way as positive beliefs help you heal,

negative beliefs trigger a series of negative effects. For instance, when you are

depressed, that internalized belief gets stamped on your internal processes and will

manifest physically. A classic example is a condition called psychological

dwarfism, where children who feel unloved translate this lack into lower levels of

growth hormone.

You’ve probably experienced this in your own life. Think about how you feel

physically when your mood is low. You have no energy, feel lethargic, your

digestion slows down, you skin is dull, you get headaches, you’re more prone to

colds and flus. And what about when you’re at your happiest? Like when you fall

in love. Suddenly everything changes - you have boundless energy, your skin

glows, you feel on top of the world. Your mood dictates your body’s biological

functioning. Mind and body are completely linked.

What this means is that your health is not just affected by the physical aspects of

your life - what you eat, where you live and what you put on your body. How you

think and feel, how you see yourself, and what you believe are just as important, if

not more so. And these are all factors you have the power to change. In Section 8

you’ll find strategies to shift your mindset into healing mode.


3. The gut connection - where everything begins

As we’ve seen, psoriasis is a condition where the immune system is so distressed,

it overreacts and sends out wrong information, resulting in an over-production of

skin cells and changes in your nails and joints.

So, how can you bring your immune system back into balance? The answer lies in

the gut.

Your digestive system does much more than just digest your food. In fact, it plays

a big role in your psoriasis. To understand how, we need to look towards the

quadrillion bacteria that populate the body, and particularly the gut.

3.1 The microbiome’s role in health

We look human, but we’re actually mostly made up of bacteria. In fact, we have

ten times more bacteria than we have human cells. These microbes also contain

150 times more genetic material than our own cells! This maybe sounds disturbing,

but far from being something to worry about, these bacteria need to be celebrated.

They work around the clock to keep your health in peak condition. What’s more,

they’re the first line of defense against disease.

The moment you are born is the moment your immune system begins to be built.

As you pass through the birth canal, you are seeded with bacteria from your

mother. These combine with bacteria from breastmilk and whatever germs you

come into contact with in your early childhood to make up your very own

combination of microbes. It is unique to you, a bit like a fingerprint. From birth,

these microbes teach your immune system how to react to viruses and other

threats. Your health essentially depends on having a strong population of good

bacteria.

The largest concentration of these friendly bacteria is found in the gut. Here, they

break down undigestible carbohydrates and produce certain essential nutrients

(such as vitamin K). They also protect the body from external pathogens by

triggering appropriate immuno-protective responses. Healthy microbes, healthy

gut, healthy immune system. And by the same token, unhealthy gut - unhealthy

body.


3.2 Our lifestyle and gut health

It was Hippocrates who famously said “All disease begins in the gut.” This is true.

Without enough good bacteria in your gut, your immune system is vulnerable. This

then creates a myriad of problems, particularly in terms of higher levels of

inflammation.

So, what factors are involved in the destruction of our friendly gut bacteria?

It’s the way we live, unfortunately. Right from the earliest moments of life.

Caesarian sections, for one, remove the baby’s first contact with that essential

bacteria. The increased prevalence of formula feeding takes away another source.

Finally, our obsession with antibacterial everything means we come into contact

with fewer germs. This results in a gut microbiota that is less prepared, less

“trained” if you like, and therefore more vulnerable to problems. Moving on from

childhood, the way we eat, what we drink, medications, and stress all take their toll

on our gut.

What does this have to do with your skin? A lot. Because if your digestive system

is out of balance, you’re more prone to inflammation, and that triggers your

immune system to overact. The result: psoriasis flare-ups.

3.3 The Skin-Gut Axis

A study published in the journal Frontiers in Immunology found that bacterial

dysbiosis causes inflammatory disorders of the skin - like psoriasis. The term

bacterial dysbiosis describes a condition whereby the balance of bacteria in the gut

is disrupted. In other words, the bad bacteria outnumber the good bacteria, and this

negatively affects the immune system and levels of inflammation in the body.

Certain friendly gut bacteria - for example Bacteroides fragilis, faecalibacterium

prausnitzii and clostridium - are essential for the presence of lymphocytes that

support anti-inflammatory responses. On the other hand, bad bacteria like

segmented filamentous bacteria, promote pro-inflammatory cells.

What this basically means is that if your gut microbiota is out of balance, you’re

more likely to suffer from inflammation, which in turn triggers the immune system

to be on high alert all the time, and leads to more severe psoriasis symptoms.


But the good news is that your gut health is within your control. It is possible to

repopulate the gut with friendly bacteria, and this in turn will rebalance your

immune system and help you get rid of psoriasis. All it takes is a change in your

diet. You’ll find a breakdown of gut-friendly foods in Section 7.2.

4. How does psoriasis affect you?

As we’ve seen, psoriasis is more than just a skin disorder. And in the same way, its

effects go beyond simply itchy, red or sore patches. In fact, patients with psoriasis

experience a reduction in quality of life similar to people suffering from other

chronic diseases like heart disease and diabetes. What’s more, having psoriasis

means you’re more likely to suffer from other chronic diseases.

4.1 Self-esteem

Back in medieval times, people with psoriasis were cast out from society because

their patches were frightening - it’s likely they were considered lepers. Today, we

don’t cast people away, but prejudice and ignorance still abound. “It’s not

contagious” is probably the most common thing you have to say upon meeting

someone new. So it’s not just physical discomfort you have to deal with, but social

discomfort too. This can have a hugely negative impact on your self-esteem.

This low self-esteem naturally translates into a lower quality of life. Because let’s

face it, when you don’t feel your best, every aspect of your life goes downhill. It’s

harder to take pleasure from the little things, because your every waking moment is

spent either hiding your psoriasis, trying to manage it, or worrying about a possible

flare-up.

So many of my clients have cancelled outings, meetings, family get-togethers

because they just couldn’t deal with being seen. It’s affected their work too,

because of fear that colleagues might judge them.

George was one such case. He developed scalp psoriasis in his late thirties after a

series of stressful events. He’d broken up with his wife, lost his job and had to

move back in with his parents while he got back on his feet. For five years he tried

all the usual treatments, but his psoriasis never cleared up for longer than a couple

of months. It would always come back. This made George feel so self-conscious


that he asked to work from home to avoid having to go out and deal with the looks

he felt he was getting from everyone. He turned into a recluse, avoiding social

occasions and always wearing a beanie hat if he did go out - not easy to do in

summer!

This kind of low self-worth creates a negative spiral, because the more you feel

down about your condition, the more you welcome a disrupted immune system.

Later in this book you’ll find strategies to boost your self-esteem and begin

creating an inner environment where psoriasis cannot thrive.

5. Co-morbidities

Since inflammation and disrupted immune function are at the root of psoriasis, it’s

not surprising that psoriasis often comes with other health complications. After all,

if you’re struggling with inflammation and the immune system is not working

properly, that is going to affect the entire body, and not just your skin or joints.

Comorbidities - which means diseases that occurs alongside a primary condition -

associated with psoriasis include cardiovascular disease, diabetes, depression,

cancer and metabolic syndrome.

Why and how? Researchers are not sure because the factors involved are so

intertwined. For example, they found a higher prevalence of metabolic syndrome

in people with psoriasis compared to people without. Metabolic syndrome is a

combination of conditions including high blood pressure, high blood sugar, excess

fat around the waist and high cholesterol levels, which increases the risk of

cardiovascular disease and diabetes.

However, studies have found that people with psoriasis are more likely to partake

in habits that increase the risk of cardiovascular disease and diabetes, such as

smoking and excessive consumption of alcohol. So it’s unclear whether those

factors, or the psoriasis itself, are responsible for the higher risk of other diseases.

But one thing is for sure: where inflammation is present and where immune

function is disrupted, there is a higher risk of ill-health. That said, if you tackle the

causes of inflammation and work to rebalance your immune system, you can

dramatically improve your health and decrease your risk of all diseases. It is within


your power to take control of your psoriasis, and your health - Parts II and III will

guide you through the process.

6. Traditional treatments and their shortfalls

If you’ve got psoriasis you’ve no doubt tried a number of over the counter and

prescription medications to address the issue. Back in the day, treatments included

arsenic and mercury - these are thankfully no longer recommended! But modern

treatments have their own shortfalls. They tend to be temporary fixes, and their

side-effects can be cause for concern.

Some of these treatments focus on the superficial aspect of psoriasis, and as we’ve

seen, psoriasis starts well below the skin. Others act by suppressing the immune

system, which can leave you vulnerable to other health problems.

Psoriasis treatments fall into one of three categories:

Topical - creams, gels and ointments that you apply to your skin

Phototherapy - exposing your skin to ultraviolet light

Systemic - medications that work through your entire body

6.1 Topical treatments

Salicylic acid

You’ll find this in a wide range of products, from shampoo to ointments. It softens

scales and helps lift them off your skin, thereby improving the appearance of

psoriasis. However, it can be irritating, and drying. Shampoo with salicylic acid

can weaken the hair shaft and lead to hair loss.

Steroids

Topical steroids, or corticosteroids, are anti-inflammatory and immunosuppressive

drugs, that are usually the first option prescribed by doctors, especially if your flare

up covers less than 5% of your body. They’re a lab-made version of hormones

your body naturally makes, and are used to reduce skin inflammation and irritation.

Corticosteroids are a synthetic version of your body’s own glucocorticoids. These

are hormones that affect many biological processes in your body, including

immune function and stress response. They also have an impact on your brain,


because they regulate the production of neurotransmitters like serotonin and

dopamine - which are both involved in mood. Finally, they have an effect on your

hippocampus, the area of your brain that deals with emotional information and

memory.

A laboratory can’t ever completely replicate something your body makes. Being

synthetic hormones, corticosteroids have adverse side effects. They cause the skin

to thin, burn and sting, and hair to grow in places it shouldn’t. Long-term use of

corticosteroids also has a detrimental effect on your overall health. Scientists have

found that they can make you gain weight, increase blood pressure, and decrease

your calcium levels, leaving you prone to osteoporosis. Even more worrying,

they’ve found that steroids impact your central nervous system and increase the

risk of psychiatric and cognitive problems like depression, anxiety and memory

loss.

So as much as they can be a quick fix, long-term corticosteroid use is best avoided.

Skip to Section 10 for a list of natural quick fixes that won’t upset your body’s

balance.

Coal Tar

Coal tar can help slow down the growth of skin cells, improve skin’s appearance,

and reduce itching and scaling. But it can also irritate and dry the skin, making

psoriasis worse. It also makes skin more sensitive to light, which means you have

to be extra careful not to expose your skin to the sun for at least a day after using

coal tar (as it remains active on your skin for 24 hours after application).

In very high concentrations, the chemicals found in coal tar can cause cancer. Over

the counter coal tar products do not usually contain high enough concentrations to

be dangerous, however people who use coal tar regularly should have regular skin

cancer check-ups. And some states, like California, require products with more

than 0.5% coal tar to include a cancer warning on the label.

6.2 Phototherapy treatments UVB phototherapy

This light, which is invisible to the naked eye, slows down the production of skin

cells. It’s a good option because it’s non-invasive and doesn’t require you to take

any extra pharmaceuticals. You don’t necessarily have to go to a clinic for this, just


expose your skin to sunlight for 10-15 minutes. Of course, the issue with that is a

potentially higher risk of skin cancer.

PUVA (Psoralen and ultra violet A light)

This is more intense treatment than UVB phototherapy. Here, you’re given a

combination of psoralen, a chemical that makes your skin more sensitive to light,

and exposure to UVA light rays.

It comes with warning and precautions though. Psoralen can make you nauseous

and give you headaches. You have to wear special glasses for 24 hours after

treatment to prevent the formation of cataracts. And long term, it can increase your

risk of skin cancer.

6.3 Systemic treatments

These come under two categories. Non-biological, which are usually taken as

tablets, and biological, which are usually injected.

Non-biological

Drugs such as methotrexate and acitretin slow down skin cell production. The issue

is they affect other bodily pathways that leave you prone to nausea, problems

producing blood cells, and even liver damage.

Drugs such as ciclosporin and apremilast are immunosuppressants, which means

they work by inhibiting immune function to reduce inflammatory response. The

problem is that they leave your body vulnerable to infections and viruses. They can

also increase your risk of kidney disease and high blood pressure.

Biological

These treatments target overactive cells in the immune system to reduce

inflammation. They tend to be offered in cases where psoriasis is serious and

hasn’t responded to other treatments. They are given in the form of injections that

need to be administered every few weeks.

The problem is that these drugs are potent immune-suppressants, and don’t just

affect overactive skin cells but your entire immune system. This means there’s a

risk of serious side effects, including severe infections.


Some biological drugs include etanercept, adalimumab, infliximab, ustekinumab,

guselkumab, brodalumab, ixekizumab and secukinumab.

So, medications to treat psoriasis only go so far. They can provide some relief but,

because of the side effects, are not a viable long-term solution because they fail to

address the root cause of the inflammation.

A real long-term solution is one where you use your diet and lifestyle to keep

inflammation at bay and support your immune system, rather than suppressing it

with chemicals. That’s what this book is all about, and that’s what we’re about to

dive into.


Part II: Diet & Lifestyle Habits that Impact on

Psoriasis

7. Diet

As we’ve seen, diet is one of the main factors involved in inflammation.

Everything you eat has a direct effect on your body.

Limiting inflammatory foods and choosing foods that fight inflammation is key if

you want to stop your immune system over-acting.

7.1 Psoriasis-promoting foods to avoid

So, what are the main culprits when it comes to inflammation?

There are 5 to look out for:

Sugar

Gluten

Dairy

Trans-fats

Artificial additives & pesticide residues

Sounds like a lot, doesn’t it?

You might be thinking, oh no, what am I going to eat?

Well, don’t worry, because what you take out, you will replace with foods that not

only taste better, but that help your body fight inflammation and calm any flare

ups.

7.1.1 Sugar

To understand what happens when you eat sugar, we need to look at the

mechanism behind how the body uses food for fuel.


Your cells’ main source of energy is glucose. When you eat, your digestive system

breaks down the food into glucose which is then released into the blood stream. In

order for your cells to absorb this glucose, the pancreas produces insulin. Insulin is

a hormone that sends a signal to cells to open up and take in the glucose.

This serves a double purpose. First, using up the glucose to fuel all the body’s

functions. Second, to get that glucose out of the blood stream as quickly as

possible.

Why? And how does this relate to psoriasis?

If you have elevated levels of glucose in your blood, you create inflammation in

your body. And inflammation equals an overactive immune system, equals

psoriasis flare-ups.

Studies looking at the effect of sugar on health found that eating sugar increases

levels of several inflammatory markers.

One of these markers is interleukin-6. Your immune system produces this protein

in response to stress, and it’s in charge of the transition from acute inflammation to

chronic inflammation. Since chronic inflammation is at the root of psoriasis,

ensuring your body does not overproduce this protein is key.

Another inflammatory marker that increases when you eat sugar is C-reactive

protein. This is a protein produced by the liver. It activates the production of

proinflammatory cytokines that boost your body’s inflammatory response - the

result? More frequent flare-ups.

At the same time, eating sugar squashes your immune system’s healing potential

by inhibiting the production of adipokine adiponectin. This protein has anti-oxidant

and anti-inflammatory effects, which means it reduces inflammation and protects

your cells from damage. Low levels of adiponectin mean you’re at higher risk of

inflammation-related disorders, like psoriasis.

The problem is that we’re eating way more sugar than the body can cope with.

Earlier I mentioned insulin and how it signals to cells to mop up the glucose out of

the bloodstream. But what happens when you’re eating sugar at every meal, and in

between meals? Suddenly, there’s too much glucose circulating in the blood, and

the pancreas pumps out more and more insulin to get the cells to absorb it. Over

time, cells stop responding to the insulin. What happens then is you have all this


sugar circulating in your blood, triggering your immune system and leading to

higher and higher inflammation.

So, the truth about sugar isn’t so sweet. Banishing it from your life is one of the

most powerful things you can do to reduce inflammation.

Does this mean you’ll never be able to enjoy another sweet treat again? No. The

good news is that there are plenty of ways to enjoy sweetness without stressing

your body.

Confused about sugar? This is why

There is a lot of conflicting information about sugar. But it’s interesting to note

that much of the conflict comes from industry-funded studies.

In a review published in the journal of Public Health and Nutrition, researchers

analyzed 133 worldwide studies on the effects of sugary drinks on health, and

found that 82% of independent studies reached a strong conclusion about the

adverse effects of sugar, compared to only 7% of industry funded studies. They

concluded that industry-related studies are biased to underestimate the damaging

nature of sugar.

This has created much confusion by allowing food brands to keep marketing their

sugar-rich products as healthy. A perfect example of this is fat-free or low-calorie

processed foods, which are marketed as a better option, particularly for people who

want to lose weight.

Typically, diet foods contain more sugar than their full-fat versions - which means

they contribute to higher levels of inflammation, and make your psoriasis worse.

And they don’t help your waistline.

How to avoid sugar:

The easiest way is to cook from scratch, and later in this book you’ll find recipes to

get you started.

Of course, sometimes that isn’t possible, and you have to buy pre-made. The trick

here is to check the label. Ingredients are listed in order of quantity, so if sugar, in

any form, is listed as one of the first ingredients, just leave it on the shelf.


Beware of “hidden sugars” - here are just a few other names sugar masquerades

under.

Barley malt Castor sugar Lactose Malt Rice syrup

Barbados sugar Date sugar Maltose Maltodextrin Sorbitol

Evaporated cane juice

Dehydrated cane juice

High fructose corn syrup (HFCS)

Fruit juice concentrate

Free flowing brown sugar

Brown sugar Demerara sugar Glucose Malt syrup Sucrose

Buttered syrup Dextran Glycose solids Mannitol Granulated sugar

Cane juice Dextrose Golden sugar Maple syrup Treacle

Caramel Diastase Grape sugar Muscovado Yellow sugar

Corn syrup Ethyl maltol Galactose Panocha Agave nectar

Corn syrup solids Sorghum syrup Honey Powdered sugar Cane crystals

Confectioner’s sugar

Fructose Icing sugar Raw sugar Corn sweetener

Carob syrup Fruit juice Invert sugar Refiner’s syrup Crystalline fructose

Beet sugar Syrup Starch Laevulose Maltotroise

7.1.2 Gluten

Found in the most commonly eaten grains: wheat, rye, and barley. Breads, cakes

and cookies, and a whole variety of processed foods, contain gluten.

It’s gluten that makes dough elastic, helps bread rise up so beautifully, and

provides the protein structure that allows wheat to be processed into a variety of

foods, from noodles to baguettes.

But did you know gluten is actually an anti-nutrient?

Anti-nutrients are a plant’s chemical defense system. Almost all plants produce

them as repellents or toxins to herbivores. Anti-nutrients act in many different

ways on the body. Some, like phytic acid, bind to mineral and stop them being

absorbed. Others prevent the digestion of proteins, like oxalates, or inhibit thyroid

function, like glucosinolates.


Gluten’s anti-nutrient effect concerns the digestive system. You might have

noticed that you don’t feel great after eating bread or pasta. Wind, constipation,

and a bloated belly are all very common after eating gluten.

What’s happening under the surface is that gluten is increasing the intestines’

permeability, and this triggers an inflammatory immune response.

The result: higher levels of inflammation.

So how is this happening?

Gluten proteins are difficult to digest. Stomach enzymes can only partly break

them down, so when they arrive in the intestine, the immune system responds as it

would to an invader: by sending out inflammatory chemicals. Over time, this

response begins eroding the lining of the intestine, which can lead to undigested

food particles entering the bloodstream. The immune system responds to these

food particles by sending out even more inflammatory chemicals. It’s a vicious

cycle of inflammation.

Here you might be thinking - no, I don’t have a problem with gluten. Or you might

recognize the symptoms and wonder how you’re going to cope without it.

Although the literature around gluten is mixed, there’s a strong body of evidence

showing that gluten intolerance, or non-celiac gluten sensitivity, affects up to 13%

of people. Studies have shown that even in healthy people, gluten proteins increase

gut permeability.

How this is possible? After all, wheat and gluten-containing grains such as barley

and rye, have been part of our diet for thousands of years.

The thing is, the wheat we consume these days bears no resemblance to the grain

our ancestors cultivated. Modern wheat comes from a variety that was created in

the 60’s through cross-breeding and genetic manipulation to produce a plant with a

higher gluten-content. And that spells trouble for our digestive system.

The other issue with wheat is that it is a food with high glycemic index, which

means it causes a spike in blood sugar levels. As we’ve seen, this is another thing

that increases inflammation in the body, and the last thing you need if you’re trying

to manage your psoriasis.


The good news? You’ve got options. There are many alternatives that can satisfy

your desire for bread and pasta, without stressing your digestive system. For

example:

Black or brown rice

Millet

Buckwheat

Quinoa

Amaranth

Polenta

Brown rice pasta

Lentil pasta

Buckwheat noodles

Oat flour

Rice flour

7.1.3 Dairy

Milk is a complex bioactive substance created by evolution to support the growth

and development of a baby mammal.

However, in Western societies we keep drinking milk, particularly cow’s milk,

well after infant-hood. And this may well be a problem.

In a groundbreaking study by the Department of Dermatology, Environmental

Medicine and Health Theory at the University of Osnabrück, scientists found that

consuming milk is “an essential adverse environmental factor promoting most

chronic diseases of Western societies”, from cancer and neurodegenerative

diseases to obesity and acne.

Cow’s milk contains active insulin-like growth factor-1 (IGF-1), which remains in

the milk even after pasteurization. It also remains bioactive in those who consume

the milk. This means it increases blood levels of IGF-1. And that’s a problem,

because IGF-1 affects many of the body’s pathways.

It increases cell proliferation, which means it’s associated with a higher risk of

cancer. It stimulates atherosclerosis (fatty deposits that clog up arteries) and lead to

high blood pressure and heart disease. It has been found to potentially accelerate


the onset of age-related brain disorders like Alzheimer’s. It disrupts the immune

system, leading to higher risk of allergies and autoimmune conditions.

The other problem is how milk affects your insulin levels.

Despite a relatively low glycemic index, milk actually triggers a strong insulin

response. In a study examining how milk affects blood sugar levels, researchers

found that adding milk to a meal increased the insulin response by 300% compared

to adding a slice of white bread. And, as we’ve seen, high blood glucose levels

spell trouble when it comes to inflammation and psoriasis.

Thankfully, the rise of the plant-based movement means that there are now tons of

dairy-free alternatives to milk, cheese and yogurt, which are just as delicious (if not

more so) and which don’t stress your body. You can still have that latte, have

cheese on toast, or make a deliciously cheesy pasta bake, without dairy.

7.1.4 Trans-fats

We’re used to thinking of fat as something that just makes us fat, but some fats

actually increase inflammation. Particularly trans-fats. These are a form of fat

found in both natural food and processed foods.

You’ll find natural trans fats in animal products such as dairy and meat (trans fats

are actually formed by stomach bacteria in cattle, goats and sheep).

Artificial trans-fats, on the other hand, are made by adding hydrogen to vegetable

oil to form a semi-solid product known as hydrogenated or partially hydrogenated

oil. Both natural and artificial trans fats are harmful to health, since they increase

your levels of bad cholesterol, your blood pressure, and your levels of

inflammation.

The simplest way to avoid trans fats is to cut out on animal products and processed

foods, or, ideally, avoid them altogether.

This is going to become easier in the future, since trans-fats will soon no longer be

on the market. Back in 2015, the FDA concluded that artificial trans fats are not

“generally recognized as safe”, and specified that no trans-fats should be added to

foods after the 18th

June 2018. However, foods produced before this period can still


be sold until 2021 - so it’s important to check the label and avoid anything

containing either hydrogenated oil or partially hydrogenated oil.

Trans fats are commonly found in:

Margarine

Vegetable shortening

Coffee creamers / coffee whiteners

Baked goods like pies, sausage rolls, pastries

Fried foods

Processed ready meals

Another good reason to avoid meat products is that meat dramatically alters the gut

microbiome, which, as we’ve seen, is so essential when it comes to keeping

inflammation at bay.

In studies observing the effect of meat on the gut found that the microbiome

changed drastically after just one meal containing animal fat. The good news is

that plant-protein can be just as satisfying, and provide you with a host of

beneficial nutrients too.

You’ll find plant-protein alternatives in Section 7.2.5.

7.1.5 Artificial additives & pesticide residues

Non-organic foods

As we’ve seen, the immune system is highly tuned to protect the body against

things it doesn’t recognize as safe. When we eat foods that either contain artificial

additives, or residues from the farming process, we’re ingesting ingredients the

body struggles to deal with.

Conventional produce is grown using synthetic fertilizers and chemical pesticides.

For example, organophosphorus, which is a widely used man-made insecticide, but

also happens to be neurotoxic. Or carbendazim, used as a fungicide, which disrupts

hormones and causes birth defects. And, of course, who can forget glyphosate, the

most commonly used herbicide, and recognized by the World Health Organization

as carcinogenic to humans. Despite this, it continues to be used all over the world.


Residues of these chemicals end up on our plates. Take a look at that bottle of

herbicide or pesticide in your shed. The warning notices on the label speak for

themselves. No one would willingly choose to consume them, and yet we

unwittingly do, every time we eat non-organic produce.

The problem with glyphosate in particular is that it disrupts our gut microbiome. In

a study carried out by the Ramazzini Institute, researchers found that, even at the

allowed “safe” levels of glyphosate, the chemical caused:

a reduction in the beneficial firmicutes (lactobacillus bacteria) - these are

beneficial bacteria that help fight inflammation.

an increase in Bacteroidetes (Prevotella bacteria) - high levels of which are

associated with low-grade inflammation and overactive immune responses.

As we know, a strong gut is associated with a strong, balanced immune system,

and that is essential if you want to keep psoriasis at bay. So, the first thing to do is

choose organic whenever you can. Section 7.2.4 will offer tips to help you reduce

your exposure to gut-damaging pesticide residues and transition to an organic diet.

Artificial additives

When it comes to artificial additives, these too need to be avoided. They’re added

to foods to improve the texture, flavor, and shelf-life. But they do nothing for our

health. In fact, studies indicate that they disrupt immune function, leading to low-

grade inflammation and a higher risk of all the diseases that come with that.

One example is artificial sweeteners. You might be using these to reduce the

amount of sugar you eat, but studies have found they actually alter your gut

bacteria (impacting how your immune system reacts) and can, ironically enough,

cause weight gain.

The easiest way to avoid artificial additives is to check the label. If you can’t

pronounce an ingredient, or don’t recognize it as food, then it’s probably best to

leave it on the shelf.


7.2 Inflammation-Busting Foods to Include

7.2.1 Anti-inflammatory & antioxidant foods

At the core of inflammation is oxidative stress.

Think of it as a biological kind of rusting - a bit like gradual corrosion that happens

to your entire body.

It’s a completely normal process that happens as part of our cellular function - for

example when we turn calories into useable energy.

Oxidative stress happens because of free radicals. Free radicals are molecules that

have lost an electron. A normal molecule has two electrons, but stress (from

pollution, chemicals, toxins, and normal bodily activity) “free” an electron from it.

That molecule - now a free radical - then goes around trying to steal an electron

from other molecules. This creates a chain of events where more and more free

radicals are formed, and is known as oxidation. The more oxidation in your body,

the higher your level of chronic inflammation.

Reducing oxidation will lower your inflammation. This is where antioxidants are

important. Antioxidants donate an electron to free radicals, thereby stopping the

chain reaction and helping prevent any damage from oxidation.

So which foods are highest in antioxidants? They’re easy to identify: they’re the

ones with the most vibrant colors. The plant pigments that give certain foods their

coloring are powerful natural antioxidants and anti-inflammatories.

Gifts from nature, if you like.

Studies have found that a diet high in antioxidants reduces your risk of many

diseases, from heart disease to diabetes to cancer. And this is because by fighting

free radicals and reducing oxidation, they lower your levels of low-grade

inflammation. Lower inflammation, lower risk of disease - and lower risk of

psoriasis flare-ups!

Here’s a list of foods containing the highest concentration of antioxidants. These

ingredients are all included in the recipes at the end of this book:


Cacao

Matcha green tea

Herbs: Rosemary, thyme, parsley, mint, oregano

Berries: blueberries, raspberries, strawberries, cranberries, blackberries, goji

berries

Red cabbage

Beetroot

Tomatoes

Red peppers

Cruciferous and sulfurous vegetables: broccoli, kale, watercress, turnips,

garlic, onions

Spices: turmeric, cumin, chili, paprika, ginger, cinnamon

Omega 3: you’ll find this in hemp seed, chia seed, and good quality

supplements

7.2.2 Gut-friendly foods

A healthy gut is one populated by a wide variety of good bacteria. As much as

some foods have the potential to destroy its delicate balance, our diet has the power

to promote a strong microbiome by helping the immune system regulate its

responses and return to homeostasis.

Foods that keep our gut bacteria in tiptop shape can be grouped into two

categories. Probiotics, which are foods containing live bacteria, and prebiotics,

which feed the good bacteria in your gut.

Probiotics

Scientists examining the link between gut health and psoriasis have found that

probiotics can have very positive effects.

In one case study, published in the journal Our Dermatology, doctors used

probiotics to reverse a severe case of pustular psoriasis. The patient was a 47-year-

old woman, who had suffered from psoriasis for 15 years and had developed

severe symptoms with fever, arthritis in the knees, and plaques across her

abdomen, back, legs and scalp.

Her blood sugar and levels of inflammatory markers were elevated. Her symptoms

had worsened despite steroid treatment and immuno-suppressing medication.


She was taken off the pharmaceuticals and was given Lactobacillus to take three

times a day. After two weeks, her fever had subsided, plaques had stopped

developing, and her blood sugar was lower. At four weeks, the lesions had healed.

Here's a list of the best probiotic foods to include in your diet:

Sauerkraut - fermented cabbage - great as a side, added to salads or wraps

Kimchi - fermented cabbage ginger chili - sauerkraut’s Asian cousin

Kombucha - fermented tea - a gut-friendly alternative to fizzy drinks

Kefir - fermented drink made with kefir grains - use instead of milk on top

of granola

Miso - fermented soy bean paste - great in soups and for salad dressings

Tempeh - fermented soy beans (like tofu, but better) - an excellent source of

plant protein

Sourdough - traditionally leavened bread - use instead of white wheat bread

Pickles - lacto-fermented vegetables - make a delicious crunchy addition to a

sandwich

Prebiotics

These are foods containing natural sugars and fiber that your good gut bacteria

thrive on.

Almost all vegetables are a good source of prebiotics, but the following are

particularly helpful:

Chicory root - high in inulin, a prebiotic fiber which also has antioxidant

potential - a tasty caffeine-free alternative to coffee.

Jerusalem artichokes - super high in fiber and low in carbs - a great gut-

friendly alternative to potatoes.

Allium veg - garlic, onions, leeks and spring onions - powerful antioxidants,

which help your liver to produce your body’s own antioxidant, glutathione,

and prevent harmful bacteria from multiplying (by helping your gut maintain

a higher population of good bacteria).

Cruciferous veg - cabbage, Brussels sprouts, kale, watercress - these also

support your liver to neutralize toxins and reduce oxidative stress.

Beans and pulses - lentils, chickpeas, kidney beans - contain starches that

feed your good bacteria. Plus they’re a great source of plant protein.


Oats and oat bran - oats have also got a great reputation when it comes their

anti-inflammatory effects. Porridge is a delicious way to start your day.

We’ll go into detail about how to add these foods to your day in Part III.

7.2.3 High-fiber foods

Fiber doesn’t just feed your good bacteria.

Remember those elevated blood sugar levels that increase inflammation? Fiber

dramatically helps with that.

High blood sugar levels are caused by high sugar foods, or foods that are high in

refined carbohydrates.

When you eat a food that contains a lot of sugar and not much fiber, for example a

piece of cake made with white flour or a bowl of white pasta, those refined

carbohydrates are quickly digested into glucose that hits your blood stream almost

immediately. That’s because there’s nothing for your stomach to work on, really.

This then leads to a blood sugar spike, followed by a blood sugar crash as your

pancreas pumps out a load of insulin to help cells take in the glucose.

This is one of the mechanisms that creates the inflammation so central to psoriasis.

On the other hand, when you eat a food that contains a healthy amount of fiber, it

takes longer for your stomach to break it down, leading to a slower release of

glucose, more stable blood sugar levels, and ultimately, lower levels of

inflammation. High fiber foods also help stabilize your hunger, because they keep

you fuller for longer.

The easiest way to add plenty of fiber to your diet is simply to eat more plant

foods. Vegetables, beans, nuts and seeds are packed with fiber that keep you

satisfied for longer.

The more unprocessed the food, the better its fiber content - so aim to include

some raw fruits and vegetables every day. Part III will guide you through this goal.


7.2.4 Going organic

Go organic for more antioxidants

One of the main reasons people buy organic is because they believe it to be

healthier. And this is confirmed by a plethora of studies.

Organic produce is grown differently to conventional fruit and vegetables. Farmers

use processes that support the soil, enriching it with natural fertilizers, and using

crop rotation and companion planting to increase the soil’s flora and fauna. It

follows that a seed sown in soil that is rich in nutrients will grow into a fruit that is

bursting with vitamins.

A study published in the Alternative Medicine Review found that organic foods

contain higher levels of certain nutrients, specifically antioxidants.

Conventional agriculture, on the other hand, focuses on intensive crop

management and relies heavily on artificial fertilizers to enrich the soil and

produce high yields. The fruits that results from those practices are understandably

lower in nutrients.

Clean 15 and Dirty Dozen

Going 100% organic can be difficult, often because of availability. Thankfully the

Environmental Working Group has created the Clean 15 and Dirty Dozen shopping

lists to help you navigate the world of organic produce.

The Clean 15 are fruits and vegetables that have the lowest pesticide residues, and

can therefore be bought non-organic.

The Dirty Dozen on the other hand are foods with the highest pesticide residues,

and should be bought organic.


Dirty Dozen: Clean 15:

Strawberries Spinach

Kale Nectarines

Apples Grapes

Peaches Cherries

Pears Tomatoes

Celery Potatoes

Avocados Sweet corn Pineapples

Frozen sweet peas Onions Papaya

Eggplants Asparagus

Kiwis Cabbages

Cauliflower Cantaloupe melon

Broccoli Mushrooms

Honeydew melon

Go to your local farmer’s market to stock up on fresh fruits and vegetables, instead

of the supermarket. You’ll connect with the people who actually grew the food…

and there won’t be any plastic packaging to deal with.

7.2.5 Plant Protein

As we’ve seen, trans fats and dairy both play a part in low-grade inflammation, so

it’s important to remove these foods from your diet to rebalance your body.

Many people believe that a vegetarian diet is inadequate (particularly in terms of

protein), but this is a myth that’s been busted by a huge number of recognized

peer-reviewed studies. So much so, that both the America Dietetic Association and

Dietitians of Canada recently declared that well-planned vegan and vegetarian

diets are nutritionally adequate and appropriate for all stages of life, including

childhood and pregnancy.

Let’s take a closer look at the protein conundrum.

The reason meat is touted as being the pinnacle of protein foods is because it’s a

“complete protein”. There are 20 amino acids that can form a protein, nine of

which the body can’t produce on its own and which therefore need to be found in

food. To be considered a “complete protein” a food needs to contain all nine of


those essential amino acids. Meat is one of these foods - but there are others, and

these have the added benefits of not being carcinogenic, being free from trans-fats,

and containing other helpful nutrients such as fiber and antioxidants.

The following are complete protein foods:

Quinoa - although it’s a great replacement for couscous and rice, it’s in fact

a seed and not a grain.

Buckwheat - not related to wheat at all, in fact it’s a cousin of the rhubarb

plant. Try buckwheat noodles, buckwheat pancakes, buckwheat porridge, or

use instead of rice or pasta.

Soy - whether as tofu, tempeh, or edamame beans, these are all complete

proteins.

Hemp seed - these protein-packed little seeds are also high in anti-

inflammatory omega 3.

Chia seeds - a fantastic source of both fiber and antioxidants. They form a

gel when mixed with water, so are great to replace eggs in baking, added to

smoothies, or made into delicious chia puddings (see the recipes section for

ideas).

Certain foods, when eaten together, deliver all nine essential amino acids. For extra

protein, combine:

Grain and pulses: for example, peanut butter on toast (peanuts are pulses),

rice and beans, pasta and peas, bean soup and sourdough bread.

Seeds or nuts and pulses: for example, hummus (chickpeas and sesame

seed paste), beans with toasted almonds, lentils and toasted cashews, trail

mix made with roasted nuts, seeds and peanuts.

Plant-proteins will help you lower your levels of inflammation on two counts.

First, they are free from inflammatory trans fats. Second, they are packed with

helpful nutrients such as fiber and antioxidants. And, just like fiber, protein helps

stabilize your blood sugar and keep you satisfied for longer. It’s a win on all

counts.


8. LIFESTYLE

8.1 How stress impacts the body

Food, as we’ve seen, plays a huge role in the development of psoriasis, and its

healing. But no amount of nutritious food is going to help if you are chronically

stressed. Yes, stress is the biggest killer. That’s because its effects are far reaching

- beyond the mental, and into the physical.

What happens when you’re stressed? Your palms start sweating, you get short of

breath, you tense your entire body. Basically, you go into fight or flight mode.

This is your body’s response to a perceived threat, which evolved to keep us safe

from danger. Imagine yourself as a caveman. Through the trees, you spot a

sabretooth tiger. Your body instantly releases hormones (like adrenaline and

cortisol) which trigger a series of physical changes to improve your chance of

survival.

Faster heart rate and breathing (to bring more oxygen into the body)

Blood pressure goes up (to increase blood flow to the muscles)

Blood glucose levels increase (to supply the body with extra energy)

Muscles tense up (in readiness to fight or flee)

These days, the sabretooth tiger has been replaced by more mundane occurrences.

We get stressed over all manner of daily situations: missing a train, a looming

deadline, someone cutting you up on the freeway, those depressing news headlines,

all these can cause feelings that trigger a fight or flight response. Even the series

we entertain ourselves with tend to be filled with tension and drama that cause

low-level stress.

The caveman’s hormone levels would quickly return to normal once the danger

had been averted. We, on the other hand, are almost constantly stressed, constantly

in fight or flight mode. Cortisol might be helpful in an emergency, and when

secreted at normal levels can help fight inflammation. But constant stress leads to

cortisol dysfunction, meaning that too much is produced, and this triggers your

body to create inflammation.


It’s essential, therefore, to reduce your levels of stress if you want to transform

your body into an environment where psoriasis cannot flourish. In Sections 11.1

and 11.3, you’ll find morning and evening routines that will help you do just that.

8.2 The role of mindset on your gut and your immune system

Just as stress increases inflammation, how you see yourself and the world impacts

on your gut and your immune system. We’ve already seen the link between our

mindset and physical health. I’m talking here about low self-esteem, which is one

of the most common emotions experienced by people with psoriasis.

Autoimmune conditions are caused by the immune system turning against its host

(the body). It will come as little surprise then, that low self-esteem, caused by

doubt, hate or anger towards the self, can compound this condition.

There are plenty of anecdotal examples of depression preceding serious illness, but

this has also been observed scientifically. A study examining the link between

mental health and autoimmune issues found that people with depression were 25%

more likely to suffer from autoimmune disease. Clearly, addressing your mood is

key when it comes to healing psoriasis.

To stop your emotions from manifesting into physical disease, you need to change

your thoughts.

Let’s examine this. An emotion is a feeling. And a feeling results from a thought.

For example, when you feel depressed, that comes from a series of thoughts such

as “I’m not good enough”, “my life is worthless”, “I am alone”, “I am

unattractive”, “nothing I do ever works out”, “I will never be successful”, “other

people are better than me”, etc. Yes, these thoughts are the results of situations that

you find yourself in. However, while situations may or may not be within your

control to change, your thoughts most definitely are. It’s your brain, and you’re in

charge.

This is good news. It means you have the power to change the thoughts that are

making you feel depressed, unworthy, sad or frustrated. And through this change

of thought, you can steer your body into healing.


8.2.1 Changing your thoughts

So, what thoughts are making you feel unworthy right now? Write them down.

You are not alone. This is a list of some of the low-self-esteem statements and

limiting beliefs my clients work through:

I’m not good enough

I’m ugly

I’m powerless

Other people dislike me

I’ll never be attractive

I’m never going to get over my condition

There’s nothing good about my future

People will reject me because of my skin

I can’t live a successful life

I feel too uncomfortable to do anything

I have no hope for the future

I will never find a solution

The problem is that these thoughts snowball. The more you think this way, the

more evidence your brain naturally gathers to support these beliefs, and the more

depressed and unworthy you feel.

The trick to turning your feelings around is turning your limiting beliefs around.

For each statement you’ve written, ask yourself: “is this really true?” and begin to

gather evidence that supports the opposite statement.

For example, for “other people dislike me” - write about situations that support the

thought “other people like me”, such as the friends you have, the times you’ve

enjoyed other people’s company, moments when people seek out your company.

Every time you notice that negative thought enter your mind, counter it with

evidence to the contrary. The more you do this, the less you’ll experience thoughts

that drag you into feelings that trigger your immune system into misbehaving, and

the more you’ll support your immune system to heal.


8.3 The impact of sleep on body and brain

Could something as simple as enough sleep affect your immune system?

Yes. Sleep is the time when your body rests, repairs and regenerates. It’s also the

time when your brain detoxes from your day. Without sufficient sleep, your health

suffers, and so does your mind.

8.3.1 Sleep for your brain

Your brain has its own detoxification system, called the glymphatic system, which

flushes out toxins and the by-products of neural activity that accumulate in the

brain while you are awake.

This brain-friendly clean-up system circulates cerebrospinal fluid through the brain

tissue, and flushes toxic substances into the bloodstream, which then carries it to

the liver for detoxification.

The flip side of this system is that it is most active while you are in deep sleep.

Sleep deprivation stops it from working efficiently, causing toxins to start

accumulating—this is dangerous because long term these toxins can suffocate and

kill the brain’s neuronal networks, leading to neurodegenerative diseases.

In the short term it means mental fog, irritability and increased stress - we all know

how we feel after a short night!

8.3.2 Sleep for your body

Sleep plays a role in immune responses. That’s because sleep is the time your body

finds most efficient for healing and fighting inflammation.

This makes sense. After all, while you’re awake, your body is busy with all the

functions it has to perform to allow you to be conscious and moving and living

during the day.

When you’re asleep, it can get on with the work of repairing and renewing. But

without adequate sleep, it doesn’t have time to do this. The result? Higher levels of

inflammation.


In Chapter 11.3 you’ll find an evening routine that helps you to reconnect with

your natural sleep pattern.

8.4 Meditation

The benefits of meditation go far beyond a calm mind and peaceful disposition.

A study published by the journal Frontiers in Human Neuroscience followed a

group of 38 people before and after a meditation retreat. After 3 months, they were

all found to have lower levels of pro-inflammatory markers and cortisol, and

increased anti-inflammatory markers, pointing to the fact that meditation helps the

body to fight inflammation and return to balance.

For many, the idea of meditation seems beyond their capabilities. I think this is

because many of us imagine that we have to be an experienced monk to do it

properly, or sit cross-legged for hours with an empty mind. Fortunately, you don’t

need to be an expert meditator to reap the benefits. Even a short mindfulness

meditation can have a powerful effect on your mood and health.

Here is a quick breathing meditation to get you started. Practice it as often as you

like. Going forward, there are thousands of guided meditations to try on YouTube

and apps like HeadSpace.

8.4.1 Breathing Meditation

Sit down comfortably. This could be on a chair or sofa, or cross-legged.

Make sure your back is straight but not tense. Rest your hands where they’re

comfortable.

Close your eyes.

Notice your body and how it feels. What sensations are you feeling? Do you

feel any tension? Breathe in and mindfully relax your muscles.

Begin tuning into your breath. Allow it to naturally flow. Keep your

attention on where you feel it. It might be your nostrils, or your tummy, or

chest.

Your mind will wander. That’s its nature. When you notice thoughts

popping up, don’t interact with them, simply acknowledge them without


judgement, and gently return your attention to your breath, to the sensation

of air flowing in and out of you, or the feeling of your chest expanding.

After 5 minutes, expand your awareness to your entire body. Notice how

relaxed you feel after this meditation. And carry on with your day.

8.5 Exercise

Are you moving enough?

For 80% of Americans, the answer is a resounding no. We spend way too long

sitting. Whether it’s in our cars, at our desks, or on the sofa.

Doctors are calling sitting the new smoking, because too long in this position is

associated with a higher risk of low grade inflammation, heart disease and

diabetes.

And it seems that the damaging effects of hours of sitting cannot be undone by one

extreme weekly workout session (in fact, this type of fitness regime can stress the

body and increase inflammation!). This is actually rather positive news. Because it

means you don’t have to torture yourself with grueling gym sessions. You simply

have to make a point of moving more.

One study found that just 20 minutes of moderate exercise (walking, in this case)

led to a 5% decrease in pro-inflammatory markers.

And 20 minutes is not hard to find, even in the busiest day. You’ll find tips to

include more movement in your day in Section 11.8.

9. Household and self-care products

Even though psoriasis begins on the inside, what you put on your skin is just as

important as what you eat.

That’s because your skin - which is your biggest organ - absorbs what it comes into

contact with. This means any chemicals in your toiletries end up in your body,

stress the immune system and increase inflammation.


The same goes for the products you use around your home. Air fresheners, laundry

liquids, furniture polish, bathroom cleaner - they all contain chemicals that are

derived from fossil fuels and are known to disrupt health.

The full list of chemicals is too long to list, and is constantly evolving. There are

over 80,000 chemicals registered for use today, and most of these are not been

tested for safety. Here are just a few to watch out for.

9.1 Sulfates

Used to make shower gels and shampoos (and washing up liquid!) foam nicely.

Unfortunately, they also irritate and dry the skin - which is the last thing you need

when you have psoriasis. Watch out for sodium lauryl sulfate and ammonium

lauryl sulfate.

9.2 Parabens

Added to all products (toiletries, foods, medication, make up) as preservatives to

increase shelf life. They are antimicrobial, antibacterial and anti-fungal. Sounds

good - but they’re not really safe.

Parabens can cause skin irritation because they are drying. If your skin cream

contains parabens, you might find that your skin becomes dry soon after

moisturizing, which can worsen psoriasis.

Parabens can also mimic certain hormones, like estrogen. Unfortunately, estrogen

is a factor in cancer. While some contest a direct causal link, research carried out

by the University of Reading detected paraben residues in 99% of tissue samples

from a group of women with breast cancer, particularly in the upper part, closer to

the armpit - this is the area most in contact with regular use of antiperspirants and

deodorants.

9.3 Petrochemicals

Petrochemicals are substances obtained from petroleum and natural gas. It’s hard

to connect that sweet-smelling bottle of strawberry shower gel with the black


sludge dredged up from the ground - but they are connected. Unfortunately, the

manufacture of these products causes toxic byproducts, like 1,4-dioxane, a

substance classified as “probably carcinogenic”, which is toxic to the nervous

system and kidneys.

9.4 How to avoid toxic toiletries

You can avoid the worst offenders by reading the labels and looking out for the

following ingredients:

Any ingredient ending in “eth” means it is produced with ethylene oxide (a

petrochemical) – like myreth, oleth, laureth, ceteareth

Butanol and any word with “butyl” – like butylparaben, butyl alcohol,

buylene glycol

Any word with “prolyl” – like propylparaben, isopropyl alcohol, propylene

glycol, propyl alcohol, cocamidopropyl betaine

Methanol and any world with “methyl” – like methylparaben, methyl

alcohol, methylcellulose

Cosmetic petrochemicals:

o Perfume / fragrance

o Mineral oil

o Paraffin wax / petroleum jelly

o Benzene

o Toluene

o Glycerin / glycerol

o Ethanols – like phenoxyethanol, ethanolamine, diethanolamine

o Any word with “ethyl” indicates ethanol content – like polyethylene

glycol, or ethylhexylglycerin.

9.5 Natural alternatives

Thankfully, more and more of us are getting wise to the dangerous chemical

cocktails lurking on our bathroom shelf, and finding alternatives. It’s easier than

you think. Here are some simple swaps:

Use almond oil, jojoba oil, coconut oil, shea butter or cacao butter to

moisturize and as make up remover.


Buy shampoo from ethical, paraben-free brands.

Use natural soap made from coconut or olive oil instead of shower gel.

Swap your perfume with aromatherapy blends.

When it comes to household care, you also have options:

Use essential oils or natural incense instead of plug-in air fresheners.

Try soap nuts as an alternative to washing up liquid and laundry detergent.

Make your own furniture polish with beeswax and essential oils like

bergamot and rosemary.

Head to your local health food store and browse the household products

aisle.

10. Natural treatments to soothe psoriasis fast

Flare-ups happen. The discomfort they bring often compounds an already stressful

situation. It’s an unhappy coincidence that tends to bring together an important

meeting, family get together, or social event and visible plaques. When this

happens, what can you do?

First thing to remember is that the worst thing you can do is give into the stress of

the situation, as this is only going to pump more cortisol into your body and keep

the inflammation going.

What you’re seeing on your skin is the end result of a process that began earlier,

and deeper. So, you need to give it time.

However, there are some things you can do to make the skin more comfortable,

reduce itching, avoid any further scaling, and help soothe your anxiety.

10.1 Soak in dead sea salt, colloidal oatmeal, or bath oil

The magnesium in dead sea salts helps reduce dryness and skin inflammation. In a

study published in the International Journal of Dermatology, patients who soaked

in a bath with 5% dead sea salt for 15 minutes reported their skin was better

hydrated and experienced reduced redness and itching compared with patients who

used only tap water.


Instead of dead sea salt, you can run your bath with colloidal oatmeal or bath oil.

Colloidal oatmeal helps your skin hold on to moisture and eases irritation. Bath

oils help to soften dry skin and ease itching and inflammation. Make sure the water

is warm rather than hot, and soak for only 15 minutes, as any longer may dry out

your skin.

Use your time soaking in the bath as a time to de-stress. Breathe deeply through

your nose and out through your mouth. Slow, deep and controlled breaths activate

your parasympathetic nervous system, which triggers healing and regeneration.

How to make your own colloidal oatmeal:

Use uncooked, whole, organic oats.

Blend into a fine powder using a high-speed blender.

Sprinkle 1 cup of this oatmeal powder into running water while the tub fills.

You can also add a few drops of bath oil (see next recipe).

Soak for 10-15 minutes. The water will feel soft and silky on your skin. You

can gently rub the oatmeal on the scales to loosen them.

Pat your skin dry and moisturize immediately.

Best oils for psoriasis:

Before looking at bath oil and moisturizer recipes, let’s take a look at the best

essential oils for psoriasis.

Lavender: it’s one of the most versatile essential oils out there, and not just

because it helps you relax! It has calming and anti-inflammatory properties

that are very helpful to soothe dry and itchy skin.

Tea tree: a powerful oil, often used as an antifungal and antibacterial skin

treatment. This is a good one to use if you are also deal with infection.

However, it’s very strong so take care to use small amounts and dilute it

well.

Myrrh: helps your skin to heal, soothes chapped flaky skin, and reduces

scarring.

Olive oil: high in fatty acids and vitamin E, olive oil is a great moisturizer

for dehydrated or scaly skin. It softens dry plaques and makes them easier to

remove.


Coconut oil: rich in lauric acid, which is anti-inflammatory, coconut oil

helps skin hold on to moisture, so it’s perfect for keeping skin supple and

comfortable. You can also use it to loosen psoriasis scales. And it smells

wonderful!

Evening primrose oil: high in vitamin E, this oil nourishes and supports the

skin, but is lighter and more quickly absorbed than coconut or olive oil.

Good to use as a moisturizer after bathing or showering as it won’t leave you

feeling greasy.

Sweet almond oil: rich in vitamin E, highly absorbable, and fragrance-free,

this makes a good carrier for essential oils.

Other carrier oils: avocado, grapeseed, jojoba and apricot kernel are all

good options to use as carrier oils. They’re easily absorbed into the skin and

help it lock in moisture. Most health food shops stock small bottles so why

not try them all out and see which one you prefer?

Bath oil recipe:

Makes enough for 15-20 baths

Ingredients:

─ 1/2 cup almond, olive or grapeseed oil

─ 40 drops evening primrose oil

─ 10 drops lavender oil

─ 10 drops tea tree oil

─ 5 drops myrrh oil

Method:

Combine all ingredients in a glass bottle, adding the almond, olive or

grapeseed oil last.

Shake to blend.

Add 1-2 tsp to running water and soak for 10-15 minutes.


10.2 Compress

If bathing isn’t your thing, soak a compress in dead sea salt water and apply to the

plaques. You can also soak the compress in colloidal oatmeal, or warm water and

bath oil. Apply the compress to the affected area for 10 minutes, and then

moisturize.

10.3 Aloe Vera

Traditionally used to heal and soothe burnt skin, aloe vera can also be very

effective for psoriasis.

It’s antibacterial, antiseptic and antifungal, and helps reduce skin inflammation.

Apply pure aloe vera gel to the affected area, to help soften skin and cool any

burning.

10.4 Baking soda

A great gentle exfoliator for dry skin. It’s also anti-fungal, and will help sooth any

itching.

Just mix a tablespoon of baking soda with a little water to form a paste, apply to

the plaques, rinse off and pat dry. Follow with moisturizer.

10.5 Stay moisturized

Keeping your plaques moisturized will not just help your skin feel more

comfortable, it will also improve the appearance of plaques, and stop them splitting

or cracking.

You can dab a little coconut oil onto the areas, or make an anti-inflammatory,

soothing body oil.


Soothing body oil recipe

Ingredients:

─ 1/2 cup avocado oil, almond oil or a mix of almond and coconut oil (use

almond for a lighter oil, or almond & coconut for a thicker ointment)

─ 30 drops evening primrose oil

─ 5 drops myrrh essential oil

─ 5 drops tea tree essential oil

Method:

If using avocado or almond oil, combine all ingredients in a bottle, adding

the almond or avocado oil last, and shake to blend.

If using coconut oil, gently melt the coconut oil over a bain-marie, add the

almond oil and essential oils, mix to combine, pour into a little pot and allow

to set.

Use after your shower and several times a day, as needed.

You can replace the oil with vitamin E cream for a more practical moisturizer that

you can carry with you. Simply mix the essential oils into the cream and apply to

affected areas.

10.6 Soothing scalp psoriasis

It’s important to remove the scales to help this heal, but you have to do it gently

with a soft brush and take your time.

Use a moisturizing conditioner to reduce dryness and scaling - this will reduce the

appearance of scalp psoriasis. Let your hair air-dry, as using a hair dryer will make

your scalp drier and flakier.


10.7 Relieve the itch

This is close to the top of the bothersome scale when it comes to psoriasis

symptoms. But itching makes the problem worse, and can even lead to psoriasis

appearing on a new part of your body.

If you wake up feeling itchy, take a cool shower, or apply a cool compress to the

area instead. Apply moisturizer to help soothe the dryness (which is one of the

causes of itchiness).

You can also make an anti-itch spray and apply it as necessary.

Anti-itch spray recipe:

Ingredients:

─ 1 cup rose water

─ 10 drops peppermint essential oil

Method:

Pour ingredients into a spray bottle, shake, and spray.

A great little helper you can keep in your handbag.

10.8 Put it in perspective

You’re likely going to feel stressed, depressed, frustrated and anxious when you’re

dealing with a flare-up.

And much of this comes from worrying whether other people are judging you

because of your skin. If you think about this too much, you can easily spiral into

the kind of negativity that stops you from making the most of your life. Not to

mention the kind of negativity that only increases inflammation and makes the

situation worse.

Put it in perspective. Think about how you view others when you meet them. Do

you remember their spots, their wrinkles, whether they had dandruff? Or do you

remember their friendly demeanor, the twinkle in their eye, whether they were

kind, how they made you feel? Exactly. Your skin does not define you as a person,


and anyone who tries to define you by your skin is simply reflecting their own

insecurities.

When you’re faced with a flare up, give your body some love - soak in the bath,

moisturize your plaques, do some deep breathing, take a moment to meditate, and

then go out and face the world.

The good news is that the diet and lifestyle strategies in Part III are going to help

you heal your psoriasis from the inside out, so flare ups will soon be a thing of the

past.


Part III: 4 Weeks to Heal Psoriasis

So, here’s where the fun starts. You’ve learned the root causes of psoriasis, read up

on the trigger areas, and now it’s time to put it all into practice and rebalance your

immune system.

This 4-week recalibration will guide you on a gradual journey towards being

psoriasis-free.

Week 1 is a bit of a reconnaissance week. You’ll review where you are right now,

which foods may be a problem, and set up a gut-healing, inflammation busting

daily routine.

In Week 2, you’ll be guided to remove trigger foods and replace them with

healthier alternatives. You’ll also transition to home cooked meals.

In Week 3 you’ll start feeding your microbiome, increase your intake of fiber and

antioxidants and include some gentle exercise.

In Week 4 you’ll turbo-charge your diet with antioxidants and take your

inflammation-busting lifestyle to the next level with intermittent fasting.

WEEK 1

How often have you started a health program only to give up before you’ve hit the

half-way point?

This happens to many of my clients. They start full of enthusiasm, but by the third

day they’ve gone back to their usual habits.

This is because they’ve not taken the time to fully connect with where they are

right now, to recognize the trigger times, and to set up a routine that will make

their new healthy regime effortless.


This week, you’re not going to make any changes to your diet, except that you will

keep a journal of everything you eat, and how you feel physically and emotionally

before and after you eat it.

This serves three purposes:

─ Firstly, it will identify at what times you eat and whether there are any

emotional triggers (you’re not alone if your first stop after a tough day is the

drive-thru).

─ Secondly, it will identify how much you eat - most people dramatically

underestimate how much and what they eat. Seeing it in black and white is

fundamental to making a change.

─ Thirdly, it will identify which foods you’re sensitive to (it wasn’t until

George started keeping a food diary that he realized he experienced

stuffiness and fatigue every time he drank milk, pointing to a sensitivity to

diary that was exacerbating his psoriasis).

With a better understanding of what motivates your food choices, you’ll be able to

make healthier choices. You’ll find a helpful food diary template at the end of this

book.

Be prepared, this practice might bring up some emotions. You might feel guilt for

the food choices you’ve made, or shame that you’ve triggered your psoriasis. It’s

easy to get so distracted by food that we don’t address the issues that are making us

turn to it in the first place.

And you’re not to blame for your psoriasis, since many of the foods that trigger it

are sold without any warning label. Don’t get hung up on these emotions.

Remember that this week is all about recognizing where you are so that you’re

better equipped to move on and begin healing yourself from the inside out.

That’s why this week, alongside keeping a food diary, you’re going to start setting

up a stress-busting, mood-boosting routine.


11.1 Set up a morning routine

Have you thought about it how you spend your morning will impact on the rest of

your day?

Think about these two scenarios:

Scenario 1

Your alarm clock goes off. You slam down on the snooze button five times before

you begrudgingly drag yourself out of bed. In your rush to get ready, you spill

coffee all over the kitchen floor. As you’re cleaning it up, you get a stain on your

shirt. You rush upstairs to get changed and bash your toe. You’re now an hour late,

traffic is terrible and you miss your train. When you finally arrive at work, you’re

in no headspace to be collaborative and end up arguing with your boss. By the time

you get home, all you want to do is throw a ready meal in the microwave, open a

bottle of wine and sink in front of the tv. It’s maybe a bit of a caricature, but you

can see how quickly things can spiral. Most of us have experienced this kind of

morning at least once in our lives! And the problem with this type of cycle is that it

spikes your cortisol levels, your body reacts to these mini traumas as it would to a

sabretooth tiger, and up goes your inflammation.

Scenario 2

Imagine another scenario. Your alarm goes off and you get up, because you’ve put

your alarm at the other side of the room. You spend 15 minutes gently stretching

and meditating on the day ahead. In a peaceful headspace, you get ready for work,

sit down to a healthy breakfast, and glide through your morning commute. You get

to work feeling calm and energized, and fly through your to-do list. Stable mood,

no stress-response, and reduced inflammation.

It’s easy to see which scenario is going to be most healing.

The first change you need to make is with your morning. If you start your morning

right, it creates the foundation for the rest of your day to be right. Design the kind

of morning that will create a sense of calm for you. It’s going to be different for

everyone, but the trick is to start small. It’s no use deciding that you will exercise

for one hour every day at 5am, because this is too far from your current situation

and therefore too easy to give up.


This is the morning routine I suggest to my clients. It provides a starting point, and

you can customize it as you see fit. The wake-up time can vary depending on your

bedtime - its important you get plenty of sleep, at least 7-8 hours (we’ll look at

evening routines in a moment).

When your alarm goes off, hit snooze once.

Spend those 5 minutes mentally listing what you’re grateful for right now -

we have so much to be grateful for, no matter our situation, especially when

we compare our comforts to people living in parts of the world where there

is conflict and famine. It can be waking up in a comfortable bed. Having

running water. The prospect of a healthy breakfast. Having loved ones

around us. Being alive. Having a job. Whatever resonates for you. Really

connect with that feeling of gratitude.

When your alarm clock goes off again, get up, have a drink of water, and

spend 10 to 15 minutes doing some light stretching, whatever is comfortable

for you. My go-to is the sun salutation yoga flow. If you have a rebounder,

this is a great way to energize your morning.

Get ready for the day - shower and moisturize. As you do so, appreciate your

body. Thank it for carrying you and for the messages it sends you.

Brew a cup of tea, or coffee, and take time to enjoy it. Mentally draw up

your to-do list for the day and visualize yourself achieving everything you

need to.

You’re now ready to seize the day!

11.2 Gratitude

Can gratitude make a difference?

Short answer: yes. And it’s not just emotional either.

In a study published by the Journal Psychosomatic Medicine, patients with heart

failure were tasked with writing a gratitude journal for eight weeks. At the end of

the period, their inflammatory markers had decreased and their heart rate had

stabilized, compared to patients who were undergoing treatment as usual.

This means that being grateful can help reduce your inflammation. There are many

ways you can make gratitude part of your day. One is the morning gratitude as

above. Other ways include writing to someone you love, saying thank you with


feeling, counting your blessings by writing them down, and meditating on

gratitude.

11.3 Set up an evening routine

If your morning has an impact on your entire day, your evening has an impact on

your morning. How well you sleep will depend on how you wind down at night.

So, what does your evening routine look like?

I can tell you what mine used to look like. I’d get home from work, heat up some

food and sit down in front of the television with a large meal, followed by a cup of

tea and, an hour later (still in front of the tv), I’d indulge in a few snacks. A couple

of biscuits, some chocolate, more tea. Then I’d get to bed at around midnight, with

a full stomach, and spend half an hour looking at social media before finally

switching the lights out. Sometimes I would fall asleep quickly but wake up in the

night. Other days I’d find it hard to switch off and lay awake for an hour. Almost

every morning was hard work, I’d feel tired and like I could sleep an extra three

hours at least.

And it’s not surprising.

Firstly, having a large amount of food before bed isn’t the best idea. You want to

help your body to wind down and relax, and it won’t do that if it’s trying to digest

a big meal.

Secondly, the blue light from the TV screen and mobile stops your body from

producing sleep chemicals and preparing for rest.

Thirdly, the types of programs you watch may not be conducive to relaxing. In

many cases, whether it’s the news or a series, what we’re watching is keeping us

stressed. When was the last time you felt uplifted or at peace after hearing the

headlines? Right.

To transform your health, you have to transform your sleep habits. Of course, it

can be tough to wind down. Maybe you’ve gotten so used to going to bed at

midnight that the mere thought of trying to fall asleep earlier fills you with dread.

So, go slow. Go to bed half an hour earlier one day, then gradually increase this

until you’re going to bed at a more reasonable time, ideally by 10pm.


The following strategies will help you create a healthy and healing evening routine.

Get rid of bright lights around you two hours before bed. Use low wattage

side lamps, or candles. A darker room naturally activates sleep hormones.

Avoid tense programs or movies before bed—instead try reading, listening

to music, meditating, journaling, or doing a little stretching.

Keep your bedroom pitch black. Your body’s cells are photosensitive, they

can detect artificial or natural light, activate the awakening response and

disrupt sleep. Switch off all lights and invest in blackout curtains.

Avoid stimulants six hours before bedtime. It takes about six hours for your

body to remove half the caffeine you consume: black tea, green tea, coffee,

and even chocolate contain caffeine.

Switch off your wifi box, put your phone on airplane mode, move all laptops

and tablets out of the bedroom. Electromagnetic frequencies pass through

the brain, overstimulate it and prevent a deep, restful sleep.

Stay hydrated with plenty of water and herbal teas. Your body responds to

dehydration in the same way it responds to stress, and these stress hormones

will keep you awake.

Make your bedroom a sleep haven. Invest in a good mattress, comfortable

pillow, natural fiber duvet and duvet covers. Pick calming colors. Use an oil

diffuser or oil burner and fill the air with relaxing smells like lavender or

chamomile. We spend a third of our lives in bed, we owe it to ourselves to

make this time as peaceful and restorative as we can.

Let go and release. If you’ve had a stressful day at the office, an argument

with your friend, a long drawn out commute home, make a conscious

decision to let all of that go before you go to bed. Mentally peel off the

layers of anger and frustration and leave them outside your bedroom. If you

really want to, you can pick them back up in the morning (but my guess is,

you won’t).

Count your blessings. As you fall asleep, mentally list three things you

appreciated today and connect with the feeling of gratitude.


Week 1 task:

Sit down with your weekly schedule. Work out when you have spare time and energy, and when you don’t. Block out these times in your diary. Don’t worry about why you’re doing this for now, we’ll go into that next week.

Week 1 recap:

Eat as you normally would, keeping a food diary to note what and when you

eat, and how the food makes you feel physically and emotionally. Don’t do a

big food shop just yet, because you’ll be buying new foods next week.

Create a morning routine to start your day feeling grateful, calm and

centered.

Create an evening routine to help you sleep soundly.

WEEK 2

You now have a good idea of your eating habits and trigger foods, it’s time to

detox those kitchen cupboards of inflammatory ingredients, and step into a new

way of eating that supports your immune system.

This is not a diet, so while you’re about to remove certain foods this week, you

will by no means go hungry. Fighting inflammation is about nourishment as much

as it is about avoiding certain ingredients.

Make sure you eat when you feel hungry to avoid the temptation of sweet treats

and junk food.

11.4 Replacing trigger foods with healing foods

The first thing to do is to remove from your kitchen cupboards any foods that

contain inflammatory ingredients:

Foods containing gluten, like flour, pasta, ready meals, bread, crackers.

Foods containing excess sugar, like biscuits, sweets, cakes, chilled desserts,

ice-cream, etc.


Foods containing ingredients you can’t pronounce. My motto is, if you can’t

pronounce it then it’s not from nature and doesn’t belong in your body.

Foods containing dairy or trans fats like milk, yogurt, cheese, ready meals,

meat, processed meats, etc.

Next, the fun part - restocking your cupboards with natural, wholesome, healing

ingredients. Here is a snapshot of a well-stocked pantry. You don’t need to have all

of these ingredients in at once, but it gives you an idea of what you need to begin

cooking healthy, tasty meals (and desserts!).

Spices & Herbs Grains Legumes Oils & Seasoning

Turmeric Cumin Garam masala Ras el Hanout Chermoula Italian herb mix Mild curry powder Black pepper Smoked paprika Oregano

Black rice Buckwheat Quinoa Millet Amaranth Polenta Brown rice pasta Buckwheat noodles Oats Oat bran

Chickpeas Black beans Cannellini beans Red lentils Brown lentils Borlotti beans Black eye beans Split peas Mung beans

Coconut oil Olive oil Avocado oil Sesame oil Tamari sauce Apple cider vinegar Himalayan salt

Baking Healthy Treats Nuts & Seeds

Buckwheat flour Rice flour Gluten-free flour Coconut flour Ground almonds

Dates Apricots Maple syrup Cacao butter Cacao powder Vanilla powder Cinnamon

Tahini Peanut butter Almond butter Pumpkin seeds Sunflower seeds Chia seeds Flax seeds Almonds Hazelnuts Brazil nuts Cashew nuts Coconut flakes


11.5 Cooking from scratch

As we’ve seen, cooking from scratch is the easiest way to avoid any inflammatory

ingredients and give yourself the best food to fight psoriasis. This can feel like a

challenge, but it needn’t. With a little planning ahead, you can enjoy home cooked

meals every day (without having to cook every day).

When she came to see me, Sandra had spent nearly three decades eating mostly

pre-made foods, and was worried that cooking from scratch would take all of her

time. Like so many of us, watching programs like Masterchef had made home

cooking seem overcomplicated and long-winded.

My advice to her was: start small. She looked at the foods she most enjoyed and

worked out which of these meals she could make quickly, and which ones she

could make in advance. I remember how pleased she was when she came to see me

at Week 3, having managed a whole week without ready meals. On Sunday she

had cooked up a load of brown rice, mixed it with chopped vegetables and

chickpeas, and stored in the fridge as her lunches for the week. Then she’d made a

large pot of curry, prepared some cacao energy balls to have as snacks, and made

some chia puddings ready for breakfast. On Tuesday she prepped a gluten free

pasta bake, made another big hearty salad (lunch and dinner for a couple of days)

and some hummus to snack on. By Friday she was so happy with how it was going

that she decided to spend more time experimenting in the kitchen at the weekend.

Have a look at the recipes in Part IV, and research quick and simple plant-based

recipes that include the ingredients on the anti-oxidant foods list at the end of this

book. Make a list of meals you’d like to eat.

Remember the schedule you looked at last week? The moments of free time and

energy you identified can be used to batch-prepare meals for the days ahead. For

example, you can batch cook grains and vegetable stew and have enough for

several meals (perfect for when you just want to heat something up after work).

You can assemble superfood salads ready for several lunches (so you don’t have to

buy that wheat sandwich), and make chia pudding in advance for two or three

mornings (so you have your breakfast sorted). You can also make hummus, dips

and salad dressings which will keep for about a week in the fridge and can be used

to quickly put a meal together. And of course, let’s not forget those healthy snacks

(my favorite is almond fudge - check out the recipe in Part IV!).


The more you cook from scratch, the easier and more instinctive it will become.

You do not need to be a chef, or spend hours in the kitchen, or stick to a strict

recipe, to prepare delicious meals. All you need are the right ingredients in your

cupboards, and a bit of forward planning. Once you start, you won’t want to go

back. The recipes in Part IV are easily customizable, so you can begin freestyling

in your kitchen.

Week 2 recap:

Keep up the morning and evening routines, and food diary.

Detox your kitchen cupboards.

Restock with wholesome ingredients.

Cook from scratch - batch cook meals ready for when your schedule is too

busy.

Eat when you’re hungry, but stick to natural, unprocessed foods.

WEEK 3

Now that you’ve transitioned to home cooking, it’s time to start feeding your gut

and turbocharge your anti-inflammatory response. You’ll do this by including gut-

friendly foods into your diet and begin adding gentle exercise to your day.

11.6 Add probiotic foods

Kombucha - probably the easiest one to add, just drink a glass or two every

day. When you buy kombucha, check the label to make sure it is raw,

unpasteurized, and does not contain any artificial additives or added

sweeteners.

Sauerkraut - you’ll find a recipe for making your own in Part IV, but you

can also find it in health food shops. Make sure it is raw and unpasteurized,

otherwise it won’t contain beneficial bacteria. Sauerkraut is wonderful on

top of a salad, as an addition to a hummus wrap, or piled on top of a rice

cake with smashed avocado.

Kimchi - like sauerkraut but with an Asian twist (ginger, chili and garlic).

Complements stir-fried dishes, or can be enjoyed added to salads.


Kefir - coconut kefir is available in health food shops and can be added to

smoothies, poured on top of granola or drunk on its own.

Miso - white miso has a mild savory flavor that works very well in dressings

and marinades. Alternatively, you can use miso paste to make Asian noodle

dishes.

Tempeh - cut into strips, marinade in tamari, ginger and garlic, and fry in a

little coconut oil. Or cut into chunks and added to stews for extra protein.

Pickled vegetables - great as a side to any meal, or added to wraps and

sandwiches.

11.7 Add high-fiber foods

As you begin to eat more plant foods, and try the recipes in this book, you’ll

naturally increase your fiber intake.

Aim to include at least one or two portions of a food from the pre-biotics food list

every day:

Chicory root (a good replacement for coffee)

Jerusalem artichokes (try them roasted instead of potatoes)

Allium veg - garlic, onions, leeks and spring onions (add to soups, curries,

stews, and salads)

Cruciferous veg - cabbage, Brussels sprouts, kale, watercress (great in

salads, or lightly steamed and dipped in hummus)

Beans and pulses - lentils, chickpeas, kidney beans (bean burgers and bean

sausages are a healthy alternative to meat)

Oats and oat bran (start your day with porridge or overnight oats, or use to

make snacks)

11.8 Add gentle exercise

If you haven’t already, now is the time to consciously begin adding some extra

movement to your day. Daily movement helps your body fight inflammation,

boosts your mood, and helps you get in shape - and the good news is that it doesn’t

have to be a chore.


Here are some gentle exercise ideas. Aim to do at least 20 to 30 minutes a day.

You can break this up into chunks of 10-15 minutes if that works better.

Go for a walk. This is the best low impact sport, and you get to explore your

surroundings at the same time.

Dance to your favorite song (this is my favorite).

When watching tv, use the ad break to get up and stretch.

Try a dance, pilates, yoga or tai chi class.

Go swimming once a week.

Subscribe to a fitness channel or yoga app and follow classes from home.

Join a local hiking or Nordic walking group.

If you take the bus, get off a stop early and walk.

Always take the stairs instead of the elevator.

Get up from your desk every 45 minutes, walk to the water cooler or stretch.

Go for a walk on your lunchbreak.

Do some gardening.

Cycle, or get a stationary bike (or rower, or treadmill, or elliptical machine)

and use it for 10 minutes in the morning or evening.

Week 3 recap:

Keep up the morning and evening routines, food diary and home-cooking.

Eat a portion of fermented foods a day.

Add a portion of prebiotic foods a day.

Include some gentle exercise.

WEEK 4

By now, you will be enjoying more energy and a better mood, improved digestion,

and clearer skin.

This week is all about consolidating these habits, focusing on anti-oxidants, and

using intermittent fasting to further improve your anti-inflammatory capacity.


11.9 Add antioxidants

First, adding antioxidants. The recipes in this book are packed with these nutrients.

And if you’re eating a variety of fruits and vegetables, you’re getting a healthy

dose of antioxidants.

To add even more, focus on adding fresh herbs and spices to your meals this week.

Here are a few ideas to help you add more antioxidants to your day:

Turmeric - make a turmeric latte, turmeric smoothie, add fresh turmeric to

hummus.

Matcha - use matcha green tea powder to make a matcha latte (great

alternative to coffee or tea). You can also add it to energy balls.

Cacao - add a spoonful of cacao powder to smoothies and energy balls, or

make a warming hot chocolate with plant milk and cinnamon.

Finely chop fresh mint, coriander, parsley, or chives and sprinkle onto

your meals.

Eat bright vegetables raw as a starter - grated beetroot or carrot, massaged

kale, baby spinach, drizzled with a little olive oil and a squeeze of lemon.

11.10 Easy intermittent fasting

The benefits of intermittent fasting go beyond reducing your inflammation.

Because it reduces your levels of IGF-1, it helps prevent premature aging.

And it also helps you lose any excess weight.

Don’t let this concept worry you, intermittent fasting does not mean you have to go

without eating. In fact, you can simply change when you have your breakfast and

dinner.

Why does it help? It takes a lot of energy to digest food. Your stomach breaks

down your meal, your intestines digest it, enzymes convert it into useable

molecules for your cells to absorb, toxins are identified and removed… no wonder

most of us feel sleepy after eating.


Modern lifestyles tend to lead us to a state when we’re almost constantly either

eating or digesting. In order to give your body a chance to heal itself, it’s a good

idea to give it some time in a fasted state.

3 to 5 hours after eating, your body is in fed mode - your insulin levels are up, your

digestive system is busy digesting. But 8 to 12 hours after eating, you enter the

fasted state. This is when your insulin levels are low and your body can get on with

rejuvenating and healing.

Intermittent fasting varies. Some people do 16/8 - which means they have their

meals in an 8-hour period, and fast the rest of the time. Others opt for a 14/10 or

20/4. But an easy place to start is simply to give yourself at least 12 hours between

dinner and breakfast the next day.

So, if you usually have dinner at 8pm, make sure you have breakfast after 8am.

Week 4 recap:

Keep up the morning and evening routines, gentle exercise, food diary and

home-cooking.

Eat two portions of fermented foods and prebiotic foods a day.

Include one or two extra antioxidant sources every day.

Leave 12 hours between dinner and breakfast the next day.


Conclusion - You have the power

Congratulations, you’ve just completed your first 4 weeks of psoriasis-busting

lifestyle.

Your psoriasis may or may not be completely gone.

But for sure, by now you’ll be feeling more energized, clear-skinned, quick-

minded, and happier in yourself.

So, what next?

Keep going. Now that you’ve created new healthy habits in your diet don’t go back

to your old ways.

Take it one day at a time. The longer you keep up your new way of eating, the

more effortless it will become. Of course, there will be days when a slice of cake is

presented to you on a happy occasion, or when a take-away is your only option.

That’s ok - as long as your regular diet is packed with anti-inflammatory foods, as

long as you keep stress at bay and stay positive, your psoriasis will be a thing of

the past.


Part IV: Recipes

Turmeric Spice Smoothie Serves 1

Ingredients:

─ 1 cup almond milk (or other plant milks such as oat, coconut, hemp, rice….)

─ 1 carrot

─ 1 banana

─ 1 thumb-sized piece of fresh turmeric

─ 1/4 tsp cinnamon

─ 1 tbsp chia seeds

─ Pinch black pepper

─ 1/2 tbsp almond butter (optional)

Method:

Place all ingredients in a high-speed blender.

Blend until smooth.

Enjoy on its own or topped with superfood trail mix.

Berry Smoothie

Serves 1

Ingredients:


─ 1/2 cup frozen berries (mixed blueberries, raspberries, blackberries,

cranberries…)

─ 1 banana

─ 1/4 cup gluten-free oats or 1 tbsp chia seeds

─ 1 tsp lucuma powder (optional)

─ A few fresh mint leaves (optional)


Method:


Blend until smooth.

Enjoy on its own or topped with superfood trail mix.

Peanut Chocolate Smoothie

Serves 1

Ingredients:


─ 1 banana

─ 1/4 cup gluten-free oats

─ 1 tbsp peanut butter

─ 2 tbsp raw cacao powder

─ 1 tsp maca powder (optional)

─ 1 date (optional for added sweetness)

Method:


Blend until smooth.

Enjoy on its own or topped with superfood trail mix or cacao nibs.

Scrambled tofu Serves 4

Ingredients:

─ 1/2 tbsp olive oil

─ 1 pack of firm tofu (drained)

─ 1/2 tsp turmeric powder

─ 1/4 tsp paprika

─ 2 tbsp water


─ Pinch of pink salt, sea salt or black salt (black salt has an eggy flavor which

works very well here)

─ Pinch of black pepper

─ 2 tsp nutritional yeast (optional)

─ Small handful fresh parsley (optional)

Method:

In a small bowl, mix together the water, turmeric, paprika, pepper, salt and

nutritional yeast.

Heat the olive oil in a frying pan, and crumble in the tofu.

Pour the flavoring into the pan, stir to color the tofu, and cook for 2-4

minutes, until it’s piping hot throughout.

Serve with a sprinkle of fresh parsley.

Freestyle it:

This is the base recipe, to which you can add anything that takes your fancy, for

example:

Fry an onion or scallions before adding the tofu.

Add finely chopped garlic to the mix.

Try with sliced mushrooms and thyme.

Vegan gluten-free pancakes

Serves 2 (6 pancakes)

Ingredients:

─ 1 cup corn flour

─ 3 tsp baking powder

─ 2 tsp vanilla extract

─ 3/4 cup plant milk (almond, hemp, rice, coconut….)

─ 1 tsp coconut oil for frying (omit if you have a good non-stick plan)

Method:

Place all the dry ingredients in a mixing bowl and whisk together.


Add the milk and vanilla extract and mix well.

Heat your frying pan on a medium heat.

Add the batter, around 1/4 - 1/3 cup at a time.

Once the edges look set and bubbles start forming, you can flip them. Cook

on the other side for around 1 minute.

Repeat until you have no more batter left.

Serve with nut butter, sliced banana, coconut yogurt, berries…..

Chia pudding

Serves 2

Ingredients:

─ 3/4 cup plant milk (use thicker milks like coconut or cashew for a more

indulgent pudding)

─ 1/4 cup chia seeds

─ 1 tbsp maple syrup or rice syrup

─ 1/2 tsp vanilla extract

Method:

In a bowl, whisk together the chia seeds, plant milk, maple syrup and vanilla

extract.

Leave for ten minutes to thicken slightly, then whisk again.

Cover and refrigerate for at least 3 hours to allow to set.

Enjoy with stewed fruit or fresh fruit, or topped with superfood trail mix.

Hummus (basic recipe + freestyle red peppers, turmeric, coriander lime)

Serves 4

Ingredients:

─ 1 can chickpeas (drained) (you could also use butterbeans)

─ 1 tbsp tahini

─ 1/4 cup extra virgin olive oil


─ 1 clove garlic (peeled)

─ Juice of one lemon

─ 1-2 tbsp water (if needed)

─ Pinch of pink salt

Method:

Place all the ingredients in a food processor and process until it reaches the

desired consistency (I like mine with a bit of texture).

If the mixture is too thick, add a little bit of water.

Taste and adjust lemon or salt if necessary.

Use in wraps, as a salad topping, or as a dip for raw carrots, celery and

cucumber.

Freestyle it:

It’s nice to try different flavors. Use the above recipe as a base for different flavors.

For example, you could add:

─ 1 red pepper (deseeded and chopped)

─ 1 thumb sized piece of raw turmeric and a pinch of black pepper

─ 1 handful of fresh coriander and a squeeze of lime juice

─ 1 handful of fresh chives or parsley

Herby Cashew Soft Cheese

Ingredients:

─ 1 cup cashew nuts (soaked overnight)

─ 2 probiotic capsules (lactobacillus)

─ 1 tsp Italian herb mix

─ 1/8 tsp garlic granules (optional)

─ Pinch of salt


Method:

Drain the cashews and place in your high-speed blender. Blend until smooth.

You might need to add a little water - remember to add as little as possible

because you want the mixture to stay quite thick (cream cheese consistency).

Add the contents of two probiotic capsules and blend to combine.

Spoon the mixture into a bowl, cover with clingfilm and place in a warm

dark place for 24 hours.

When you check your mixture the next day, it will be aerated and smell

slightly sour.

Mix in the herbs, garlic granules and salt.

Spoon into a jar and store in the fridge. It will keep for 1 week.

Savory Peanut Dip Serves 2

Ingredients:

─ 2 tbsp peanut butter (crunchy or smooth depending on your preference)

─ 1 tbsp tamari soya sauce

─ 1-2 tbsp water

Method:

Place the peanut butter and tamari in a small bowl, and mix until it forms a

thick paste.

Add the water a little at a time and mix until combined.

Keep adding water and mixing until it reaches the right consistency - a bit

like thick cream.

Use as a salad dressing, spoon onto stir-fries, or as a dip for summer rolls.


Sweet Miso Dip

Serves 4

Ingredients:

─ 2 tbsp white miso paste

─ Juice and zest of 1 lime (or lemon if limes aren’t available)

─ 1-2 tbsp water

Method:

Place the miso, lime juice and lime zest into a small bowl. Mix until

combined.

Depending on the consistency of the miso, you may need to add a little water

to thin the dressing.

Use as a salad dressing or as a dip for summer rolls.

Tamari soy dip Serves 2-4

Ingredients:

─ 2 tbsp tamari soya sauce


─ Thumb sized piece of ginger (finely chopped or grated)

─ 1 spring onion (finely sliced)

Method:

Place all ingredients in a small bowl and mix well.

Pour over vegetables, as a salad dressing, or a dip for summer rolls.


Minted cashew mayo

Serves 4

Ingredients:

─ 1 cup cashews (soaked for at least 4 hours, and drained)

─ 1/4 cup extra virgin olive oil

─ Juice of one lemon

─ 1/4 cup of water

─ Big handful of fresh mint (leaves only)

─ Pinch of salt

Method:

Place all the ingredients in your blender.

Blend until smooth. You might need to stop and scrape the sides to make

sure everything gets mixed together.

Taste and adjust seasoning if necessary.

Serve as a dip, salad dressing, or an accompaniment to falafels or burgers.

Super Seed Pesto Serves 4

Ingredients:

─ 1 cup pumpkin seeds

─ 1/2 cup hulled hemp seeds

─ 1 cup fresh basil

─ 1 cup olive oil

─ Juice and zest of one lemon

─ Pinch of salt


Method:

Place the pumpkin seeds on a baking tray and bake at 180 degrees c / 340

degrees f for 8 minutes. Allow to cool.

Place all the ingredients except the lemon zest in a food processor and pulse

until you get a nice pesto consistency. Personally, I like mine with a bit of

texture.

Add the lemon zest and pulse to combine.

You can stir this into pasta or potatoes or drizzle onto salads.

Smashed avocado

Serves 2

Ingredients:

─ 1 x ripe avocado

─ Juice of half a lemon

─ Pinch of salt

─ Pinch of paprika

─ Pinch of chili flakes (optional)

Method:

Cut the avocado in half, take out the stone and spoon out the flesh into a

bowl.

Roughly mash with a fork.

Add the rest of the ingredients and mix until well combined.

Taste and adjust lemon or seasoning as necessary.

Serve on crackers or sourdough bread, or as a dip.

Freestyle it:

Take your smashed avocado to the next level by adding:

─ A small red onion (sliced as finely as possible)

─ Cherry tomatoes (chopped)


Summer rolls Makes 8 rolls (enough for 4 people)

Ingredients:

─ 8 rice papers (round)

─ 1/2 small cucumber

─ 1 red or yellow pepper

─ 1 carrot

─ 1 cup alfalfa sprouts (or other sprouts)

─ Handful of fresh coriander

─ Juice of half a lime

Method:

Cut the cucumber and pepper into thin batons.

Grate the carrot.

Chop the coriander finely.

Place all the ingredients into a large bowl and mix well.

Fill a large dish with water ready to soak the rice papers.

Soak one rice paper for around 10 seconds, then lay flat on a chopping

board.

Take a small handful of the vegetable mix and place it in the center, in the

shape of a sausage.

To roll, fold over the sides of the paper into the center, then take the bottom

edge of the paper roll and pull it over the vegetables. Roll the vegetables up

to the top of the rice paper.

Repeat with all the rolls.

Serve with peanut sauce, tamari sauce or miso sauce.

Freestyle it:

You can fill rice rolls with any raw vegetables that take your fancy. The trick is to

cut them finely and add a sprout or finely chopped greens like spinach or massaged

kale as this will make it easier to roll, and to eat.

Make it a meal by placing a strip of tofu or tempeh in the vegetables before rolling.


Parsnip tabbouleh

Serves 2-4

Ingredients:

─ 1 large parsnip (peeled and roughly chopped)

─ 2 stalks of celery (chopped into small pieces)

─ 1 small cucumber (deseeded and chopped into small pieces)

─ Big handful of parsley (chopped finely)

─ A few mint leaves (chopped finely)

─ Juice and zest of one lemon

─ 2 tbsp extra virgin olive oil

─ Pinch of salt

Method:

Place the pieces of parsnip in your food processor and pulse until the parsnip

is chopped up into rice-sized pieces.

Place the parsnip rice and all other ingredients in a large bowl.

Mix well and serve.

Freestyle it:

You can use cauliflower instead of the parsnip, and add a shake of curry spices for

a different flavor profile.

Make it a complete meal by adding a protein source like chickpeas or black beans.

Quick potato fritters with guacamole Makes 8 fritters

Ingredients:

─ 5-6 medium potatoes (cut into small chunks)

─ 1 onion (finely chopped)

─ 1 tsp + 1 tsp coconut oil

─ 1 thumb sized piece of fresh turmeric (or you can use powered)

─ 1/2 cup chickpea flour (gram flour)


─ 1 tsp curry spice mix (or use ½ tsp cumin, ½ tsp coriander, and a pinch of

fenugreek)

─ Pinch of black pepper

─ Pinch of salt

Method:

Cook the potatoes in boiling water until soft (around 10 minutes). Allow to

cool.

In a pan, heat 1 tsp coconut oil. Fry the onion and fresh turmeric (if using

powdered, fry the onion on its own) until the onion is translucent.

In a bowl, place the fried onions, cooled potatoes, chickpea flour, spices and

salt and mix well using your hands. It should form a sticky dough.

Using a spoon, scoop out a spoonful, roll between your hands and flatten.

In a pan, heat 1 tsp of coconut oil and cook the fritters on medium heat for

around 3 minutes on each side, until golden.

Serve with minted cashew cream or guacamole, and a salad.

Freestyle it:

Substitute the turmeric and curry spices for Italian herbs like rosemary, oregano

and garlic.

Substitute the potato for sweet potato.

Add butter beans to the mixture.

Marinated tempeh & stir-fry with gluten-free noodles Serves 2-4

Ingredients:

─ Block of tempeh (cut into ½ inch thick strips)

─ 2 tbsp tamari


─ 1 thumb sized piece of ginger (grated)

─ 1 thumb sized piece of turmeric (grated)

─ 1 tsp + 1 tsp coconut oil

─ 1 zucchini (sliced into thin strips)


─ 1 carrot (sliced into thin strips)

─ 1 leek (sliced into thin strips)

─ 4-5 mushrooms (finely sliced)

─ 6 oz buckwheat noodles or brown rice noodles

Method:

First, make the marinade. In a small bowl, mix together the tamari, maple

syrup, ginger and turmeric.

Place the tempeh into a container and pour the marinade over it. Allow to

infuse for a couple of hours.

Heat 1 tsp coconut oil in a pan and cook the tempeh on medium heat for

around 2 minutes on each side. Keep the marinade (you will add this to the

vegetables). Set the tempeh aside while you cook the noodles and veg.

Cook the noodles as per the instructions on the packet.

Heat 1 tsp coconut oil in a pan and stir fry the zucchini, carrot, leeks and

mushrooms until cooked but still crunchy (around 5 minutes). Add the

marinade and cooked noodles to the pan and heat through.

African Peanut Stew

Serves 4-6

Ingredients:

─ 1 tsp coconut oil

─ 1 onion (finely chopped)

─ 2 carrots (finely chopped)

─ 2 stalks celery (finely chopped)

─ 2 large mushrooms (sliced)

─ 6-7 baby corn (cut into small pieces)

─ Handful of green beans (chopped)

─ Thumb sized piece of ginger (grated)

─ Thumb sized piece of turmeric (grated)

─ 1 can black beans (drained) (you can use other beans like chickpeas, black

beans, cannellini etc.)

─ 1 tbsp curry spice


─ 1 bottle tomato passata or 2 cans chopped tomatoes

─ 3 tbsp crunchy peanut butter

─ Pinch of salt

Method:

In a large saucepan, heat the coconut oil and fry the onion until translucent.

Add the ginger and turmeric and fry for a minute, taking care not to burn it.

Add all the other vegetables except the mushrooms and beans. Stir fry for a

couple of minutes.

Add the passata, beans, mushrooms and curry spices to the pot. If the

mixture looks too dry, add 1/2 - 1 cup water.

Stir and cover with a lid. Simmer for 10 minutes.

Add the peanut butter and mix it through. Cook on low for a further 10

minutes, or until the vegetables are cooked. Personally I like mine with a

little bit of bite, but if you prefer softer vegetables, cook for a little longer.

Serve with quinoa, buckwheat, black/brown rice or millet.

Freestyle it:

You can use different vegetables in this recipe, and still end up with a delicious

meal. For example:

─ Leeks instead of onions

─ Butternut squash or sweet potatoes instead of carrots

─ Cauliflower florets instead of baby corn

─ Peas instead of green beans

Quinoa Superfood salad

Serves 2-4

Ingredients:

─ 1 cup cooked quinoa

─ 1 red or yellow pepper (deseeded and chopped finely)

─ Handful of cherry tomatoes (cut into quarters)

─ 1 small cucumber (cut into small chunks)

─ 1 handful of spinach (roughly shredded)


─ 1 can chickpeas or black beans (drained)

─ 2 tbsp toasted seed sprinkle

─ Squeeze of lemon juice

─ A few leaves of fresh mint (finely chopped)

Method:

Place all the ingredients except the seeds in a large bowl. Mix to combine.

Serve with a sprinkle of seeds.

Freestyle:

The following vegetables work really well in a raw salad: radish, chicory, celery,

carrot, beetroot, kale, watercress, rocket, lambs lettuce.

You can use brown rice or millet instead of quinoa.

Use fresh parsley or coriander instead of mint.

Creamy zucchini pasta

Serves 2-3

Ingredients:

─ 2 x zucchinis (spiralized)

─ 4-5 large mushrooms (sliced)

─ 1 tsp olive oil

─ 1 avocado

─ Handful of fresh basil

─ 2-3 tbsp hulled hemp seeds

─ Pinch of salt

Method:

In a saucepan, heat the olive oil and cook the mushrooms. Set aside.

In your blender, place the avocado, basil, hemp seeds and salt, and blend

until completely smooth. Taste and adjust seasoning if necessary.

In a bowl, mix together the spiralized zucchinis, mushrooms and avocado

sauce until well combined.

Serve with a sprinkle of toasted seeds.


Crunchy superfood salad

Makes 1 large portion

Ingredients:

─ 2 medium tomatoes

─ 2 handfuls of salad leaves or baby spinach

─ 1 beetroot

─ 1/2 block firm tofu or 1/2 can of chickpeas (drained)

─ Small handful of pumpkin seeds

─ Small handful of goji berries or raisins

─ 1 tbsp extra virgin olive oil

─ 1 tsp tamari sauce

─ 1/2 lemon (juiced)

─ Pinch of salt

Method:

Grate the beetroot.

Tear the salad leaves.

Roughly chop the tomatoes and tofu.

Place all these in a bowl with the pumpkin seeds and goji berries

Add a glug of olive oil, lemon juice and tamari sauce

Mix well and serve.

Freestyle it

You can replace the beetroot with carrot, swap the tomatoes for cucumber, change

the beans. You can even add a serving of grains to make this an even more filling

meal. Perfect for when you get home from work and want to devour something

quickly!


Red Sauerkraut

Makes a 1-quart jar

Ingredients:

─ 1 red cabbage

─ 3 tbsp Himalayan salt

─ 1/2 - 1 cup raw apple cider vinegar

Method:

Finely slice the cabbage.

Place in a large bowl and sprinkle with salt. Leave for 30 minutes.

With clean hands, massage the cabbage until it begins to break down and

soften.

Pack the cabbage in a sterilized jar. Push it down so that the brine covers it.

Top with apple cider vinegar so that all the cabbage is underneath the liquid.

Close the jar and leave it on the worktop for 5 days, then move to the fridge,

where it will keep fermenting.

After 2 weeks, it’s ready.

You can spoon it onto salads, pile onto crackers, add it to wraps, or simply

eat a forkful with every meal.

Kimchi

Makes a 2-quart jar

Ingredients:

─ 1 x green cabbage (or napa cabbage), outer leaves removed and set aside, the

rest cut into 1/2-inch pieces

─ 1 x daikon radish (cut into matchsticks)

─ 1 x carrot (cut into matchsticks)

─ 1/4 cup sea salt or pink salt

─ 4 garlic cloves (peeled)

─ 1 tbsp fresh ginger (peeled)

─ 1 shallot (peeled and chopped)

─ 2 tsp coconut sugar


─ 2-4 tbsp chili flakes (for an even more authentic flavor, go for gochugaru

Korean-style red pepper flakes)

Method:

In a large bowl, place the chopped cabbage and salt, and cover with water.

Soak for 6-8 hours.

Drain the cabbage (save the brine, you’ll use this later). Rinse and squeeze

out the excess water, then place it in a bowl with the carrot and daikon

radish.

In a food processor, place the garlic, ginger, shallot, chili flakes, coconut

sugar and pulse until it becomes a paste. Spoon into the cabbage mix.

Using food prep gloves, massage the paste into the vegetables until

everything is well coated.

Pack the cabbage mix into large airtight jars, leaving a couple of inches at

the top. Top with brine to cover the cabbage. Place the reserved cabbage leaf

on top to keep the kimchi submerged.

Close the jar and leave it on your kitchen worktop for 3 days, and then store

in the fridge. It will continue to ferment slowly. After two weeks, it’s ready -

but if you let it ferment longer, the flavors will intensify.

Enjoy as a side dish to Asian inspired meals, as an addition to lunchtime

salads, or on a cracker as a quick snack.

Cauliflower pickle

Makes 2 jars

Ingredients:

─ 1 x cauliflower, broken into small florets

─ 2 cups water

─ 2 cups white wine vinegar

─ 1/2 cup apple cider vinegar

─ 1 tsp black pepper (coarsely ground)

─ 1/2 cup coconut sugar

─ 1/4 cup salt

─ 1 tbsp turmeric powder or 1-2 pieces of fresh root (peeled and finely

chopped)


Method:

Add all ingredients except the cauliflower to a saucepan and bring to the

boil.

Reduce heat and simmer for 5 minutes.

Place the cauliflower florets in sterilized jars, leaving about 1 inch at the top.

Carefully pour the hot liquid over the cauliflower until covered.

Leave the jars open for an hour to cool down, then seal and refrigerate.

The pickles can be eaten after an hour, but flavor deepens over time - 5 days

is a good amount of time to mature these.

Matcha coconut energy balls

Makes 8-12 balls

Ingredients:

─ 1 cup desiccated coconut

─ 2 tsp matcha green tea powder (more if you like a strong matcha flavour)

─ 1/2 cup dates

─ 2 tbsp cup coconut oil (melted)


Method:

Place the desiccated coconut and matcha in a food processor and pulse to

combine.

With the motor running, add the dates, melted coconut oil and vanilla

extract.

Process until it forms a sticky slightly crumbly mixture.

To roll, spoon some mixture into your hand, squeeze it together and roll into

a ball. Repeat until all the mixture is used up.

Pop into the fridge to set for about 30 minutes.

These keep in an airtight jar in the fridge for 4-5 days.


No-cook fruity flapjacks

Ingredients:

─ 1/2 cup desiccated coconut

─ 1/2 cup gluten-free oats

─ 1/4 cup pistachio (you can use other nuts as well, like pecans or brazil nuts)

─ 2 tbsp lucuma powder (optional)

─ 1/4 cup coconut butter (melted)

─ 1/4 cup dried apricots

─ 2-3 medjool dates

Method:

Place the desiccated coconut, oats, nuts and lucuma powder in a food

processor and pulse so the nuts are broken down slightly.

Add the melted coconut butter, apricots and dates and process until the

mixture begins to clump together slightly.

Press the mixture into a container lined with (plastic-free degradable) cling

film or baking paper.

Pop into the fridge to firm for an hour.

Cut into your preferred shape.

Store in an airtight container for up to a week.

Chocolate mousse

Serves 2-3

Ingredients:

─ 2 ripe avocados

─ 1/2 cup cacao powder

─ 3 tbsp rice syrup or maple syrup


Method:

Place all the ingredients in your blender.

Blend until completely smooth.


Taste and adjust cacao or sweetness if needed.

Spoon into bowls and chill in the fridge for a couple of hours before serving.

Stewed cinnamon apples

Serves 2

Ingredients:

─ 2 large apples (peeled and chopped into small pieces)

─ 1 orange (juiced and zested)

─ 2-3 dates (chopped finely)

─ 1 tsp cinnamon

Method:

Place the chopped apples in a saucepan with the orange juice and cook on

medium heat with the lid on for 5-7 minutes.

Add the chopped dates and cinnamon, turn down the heat and simmer until

the apples have broken down a bit.

Stir in the orange zest.

Serve warm with porridge or cold with a chia pudding, on its own or topped

with superfood trail mix.

Raw Dark Chocolate

Ingredients:

─ 1/2 cup cacao butter (chopped)

─ 1/3 cup cacao powder

─ 1/4 cup maple syrup

─ 1/2 tps cinnamon

─ Pinch of salt


Method:

Melt the cacao butter gently over a bain-marie. Place chopped cacao in a

bowl, and place the bowl over water that’s just boiled, making sure the

bottom of the bowl does not touch the water - you want to make sure it

doesn’t get too hot to keep all the cacao nutrients intact.

Add the cacao powder, maple syrup and cinnamon and whisk until you have

a smooth chocolate mixture.

Pour into silicone molds or into a tray lined with cling film, and set in the

fridge for half an hour.

Freestyle it:

Before it sets, you can add other ingredients to your chocolate, such as:

─ Freeze dried raspberries

─ Chopped pistachios

─ Roasted hazelnuts

─ Cacao nibs

─ An extra pinch of salt

Almond fudge

Ingredients:

─ 1/2 cup almond butter

─ 1/3 cup coconut oil (melted)

─ 1/4 cup maple syrup or rice syrup

─ 1/4 tsp vanilla extract or vanilla powder

─ Pinch of salt

Method:

Place all the ingredients in a bowl.

Mix until well combined.

Pour into silicone molds or a tray lined with cling film.

Set in the fridge for 30 minutes.


Toasted seed sprinkle

Ingredients:

─ 1 cup pumpkin seeds

─ 1 cup sunflower seeds

─ 1/2 cup cashew nuts (roughly chopped)

Method:

Place the seeds and nuts onto an oven tray.

Bake at 170 degrees c / 340 degrees f for 10 minutes or until lightly golden.

Allow to cool, then store in an airtight container (this will keep around a

month).

Freestyle it:

Use pine nuts, almonds, and walnuts instead.

Superfood Trail Mix

Ingredients:

─ 1/2 cup pecans (or almonds)

─ 1/2 cup walnuts

─ 1/2 cup cashew nuts

─ 1/3 cup pumpkin seeds

─ 1/3 cup sunflower seeds

─ 1/3 cup unsweetened unsulfured sultanas

─ 1/3 cup unsweetened unsulfured apricots

─ 1/4 cup cacao nibs or very dark chocolate (chopped)

─ 1/4 tsp pink salt

─ 1/2 tsp cinnamon

Method:

Toast the cashews, pecans and walnuts in a preheated oven at 350 degrees F

for 10 minutes.

Allow to cool.


Once cooled, place in a large bowl with all other ingredients and mix well.

Store in an airtight jar or container (it’ll keep for around a month).

Place some in a small jar or bag to keep in your bag as an emergency snack,

or sprinkle on smoothies for extra goodness.

Easy ice-cream

Possibly the easiest way to make the healthiest ice-cream ever.

Makes 2-3 servings

Ingredients:

─ 3 x bananas (chopped and frozen)

Plus, add a flavor of your choice from the list below:

─ 2 tbsp cacao powder

─ 1/4 cup espresso

─ Handful of frozen berries

─ 1/4 cup coconut cream

─ Half a mango

─ 1 tsp matcha powder

Method:

Place the frozen chopped bananas in your high-speed blender, along with

your other chosen ingredient.

Blend on high speed, using the tamper stick to push the mixture down onto

the blades, until smooth.

Spoon into bowls and serve immediately, with a sprinkle of cacao nibs, or

hemp seeds, or trail mix.

Alternatively, store in the freezer until you’re ready for ice cream.


Part V: Appendices

List of antioxidant-rich & gut-friendly foods

ANTIOXIDANT-RICH, GUT-FRIENDLY FOODS

Anthocyanidins Quecertin Prebiotics & Probiotics

Eggplant Black beans Blackberries Blueberries Cherries Elderberries Kidney beans Nectarines Plums Radishes Raspberries Red apples Red cabbage Red onion Red or black grapes Strawberries

Black plums Blueberries Buckwheat Cacao Capers Cherries Coriander Cranberries Dill Elderberries Hot green peppers Kale Red apples Red leaf lettuce Red onions Tarragon

Sauerkraut Kimchi Vegan cheese & yogurt Tempeh Kombucha Kefir Pickles Asparagus Bananas Cabbage Chicory Dandelion greens Flax and chia seeds Garlic Jerusalem artichokes Leeks Onions Radishes


List of anti-inflammatory foods

ANTI-INFLAMMATORY FOODS

Cruciferous & allium veg

High-fiber veg

Fruits Gluten-free grains

Dairy-free alternatives

Plant Protein Beans & Pulses

Nuts & Seeds

Herbs, Spices, Super - foods

Bok choi Broccoli Brussels

sprouts Cabbage Cauliflower Collard

greens Daikon Horseradish Kale Kohlrabi Red radishes Rocket Swede Tenderstem

broccoli Turnips Wasabi Watercress Chives Garlic Leeks Red onions Scallions Shallots Spring

onions White

onions

Alfalfa sprouts

Artichoke Asparagus Eggplant Bean

sprouts Beetroot Butternut

squash Carrots Celeriac Celery Zucchini Cucumber Endives Green

beans Mushrooms Parsnips Peppers Pumpkin Red

peppers Spinach Sweet

potatoes Sweetcorn

Apples Apricots Avocados Blackberries Blueberries Cranberries Figs Grapefruit Kiwi Lemons Limes Mangoes Melons Nectarines Oranges Papayas Peaches Pears Pineapple Plums Pomegranate Raspberries Red grapes Strawberries Tomatoes

Amaranth Brown rice Black rice Buckwheat Gram flour Millet Oats Polenta Quinoa Sorghum

Almond milk

Coconut milk

Coconut yogurt

Hazelnut milk

Hemp milk Oat milk Rice milk Tiger nut

milk Cashew

milk Soy milk Soy yogurt Check the label: Go for products that have only natural ingredients and no added sugars.

Black beans

Black eyed beans

Broad beans

Butter beans

Cannelini beans

Chickpeas Kidney

beans Lentils Mung

beans Peas Soybeans Split peas Tempeh Tofu

Almonds Cashew

nuts Chestnuts Chia seeds Flaxseeds Hazelnuts Hemp

seeds Mustard

seeds Pecans Pine nuts Pistachios Poppy

seeds Pumpkin

seeds Sesame

seeds Sunflower

seeds Walnuts

Basil Cayenne

pepper Chili

peppers Cinnamon Coriander Cumin Dill Fennel

seed Ginger Mint Oregano Parsley Rosemary Sage Thyme Turmeric Cacao Maca Matcha Vanilla


Food diary

FOOD DIARY

Time Food / drink Before eating I felt: After eating I felt:


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