Vitamins, Minerals and Smoothies for Muscle Repair

Find and enjoy the different food sources below. For the best muscle repair look and calculate the mg of each food source to reach the healthy amount every day.

Tired achy legs?
Love to workout but hate DOMS?
Does your body feel heavy?

Use the list below to make your body work effortlessly and effectively.

Vitamin B6: 2mg a day (best for smoothies)
Sunflower seeds per cup (140g) 1.88mg
Pistachio Nuts per cup (123g) 1.38mg
Other food sources: Fish, meat, avocado, prunes, bananas, prunes

Vitamin E: 20mg a day (best for smoothies)
Dark Leafy Green (spinach per cup 180g) 3.7mg
Almonds per cup (whole-143g) 37.5mg
Roasted sunflower seeds (per cup 135g) 49.1mg
Other food sources: Fish (trout & shrimp), olive oil, broccoli, avocado, butternut squash/pumpkin, kiwi

Vitamin C: 60mg a day (unless you have allergies e.g hay fever then up to 400mg)
Goji berries (100g) 90mg
Bell peppers (per 10 strips 52g) 95.4mg
Guava (per cup 165g) 376.7mg
Dark green leafy vegetables (kale) (Per cup chopped 67g) 80mg
Other food sources; kiwi, broccoli, strawberries, oranges, papaya, peas, tomatoes

Niacin vitamin B6: 20mg a day
Green peas (fresh): (per cup raw 145g) 3mg
Sunflower seeds: (per cup 140g) 11.7mg
Avocado: (Per fruit 201g) 3.5mg
Other food sources: Meat, fish and mushrooms

Zinc: 15mg a day
Spinach: (per cup cooked 180g) 1.4mg
Pumpkin and squash seeds: (per cup 64g) 6.6mg
Cacao: (100g) 9.6mg
Other food sources: Shellfish, meat, chickpeas, mushroom

Selenium: 70ug a day
Brazil nuts: (Per cup 133g) 2.549mg
Sunflower seeds: (Per cup 128g) 101.5mg
Other food sources: shellfish, meat, mushrooms

Magnesium: 400mg a day
Dark leafy greens (raw spinach): (1 cup raw 30g) 24mg
Squash nuts and pumpkin seeds: (1/2 cup 59g) 325mg
Beans and lentils (soy beans): (1 cup 172g) 148mg
Avodoco: (whole fruit) 58mg
Bananas: (1 small banana) 32mg
Cacao: (1 square) 94mg
Other food sources: sesame seeds, brazil nuts, meat, fish

Smoothie ideas:
Berry Blend
½ cup fresh blueberries
5 strawberries
2 cups kale
1 tbsp chia seeds

1 cup red grapes
2 cups spinach
1 chilled brewed green tea
2 tbsp chopped pecans
1 cup swiss chard

Fruit & Nut
½ apple
½ banana
½ cup pumpkin seeds
10 walnut halves
2tsp cinnamon
2 cups spinach

Green Goodness
½ celery
½ carrot
1 tomato
½ lime
½ bell pepper
2 sprigs coriander

(use as much water as desired)

Cinnamon and chia seeds are excellent to add to smoothies to reduce the sugar that’s released into the bloodstream.
Use Macca Powder once a week in smoothies.
Berries are fantastic to use as well as melon as they are low in sugar.
Try adding Spirulina and Wheat Barley Grass too.

Physical therapy wins over steroid injection

‘Patients with osteoarthritis of the knee who underwent physical therapy had less pain and functional disability at 1 year than patients who received an intraarticular glucocorticoid injection.’

Your pain management treatment may have gone out the window if you visit a therapist or hospital but there are other ways to restore your homeostasis.

Chinese herbal medicine has got some positive press as being the highest studied medicine for the recent epidemic and it could be helping your condition. From Asthma, Diabetes, Cholesterol and pain management. The list for what Chinese herbal medicine can help is seemingly endless.

Inflammation and Covid-19

Inflammation and Covid-19.

In an attempt to make this an easy read and to hopefully inspire everyone and not just the medics and nerd alerts of the world, the use of medical and scientific terminology has been avoided.

After being diagnosed with Covid-19 patients showed a rapid downturn at day 10 at which point, studies highlight, an increase in their cytokine levels (an inflammation marker.)

There is some interesting research being held and the FDA are at stage III of clinical trials for medication to suppress inflammation pathways.

Keeping our inflammation down is going to have a positive effect on our health, for preventative measures of inflammatory diseases such as diabetes, coronary heart disease, Alzheimer’s and maybe giving us a better shot at survival of covid-19 if we do contract the virus.

A member of the inflammation cytokine family is IL6. This inflammation marker in particular is lit up when patients are ill with covid-19. Research shows to suppress pathways and to help reduce inflammation we need to activate nrf2 pathways.

Which foods and drinks activate Nrf2 to reduce inflammation:

Turmeric – capsules or add organic powder to food

Green tea, camomile tea and many other teas

Cauliflower, cabbage, kale, brussel sprouts

Garlic, onions, spices that come from roots, shallots

Tomatoes, apricots, watermelon, grapefruit.

Daily Diaphragmatic breathing will help keep us calm. Breathe in for 5 and out for 5. Repeat this 8 times and do it daily.

Intermittent fasting is a great way to balance and support our immune system. Have dinner early one evening and then fast until dinner the next day, drinking water throughout the day.

There has been lots of studies to support fasting once or twice a week. If you can’t get your head around this, carrying out a fast once or twice a year is going to be better than never fasting at all.

Having a daily intake of some of the food sources from the above is advised and daily diaphragmatic breathing will also have a great impact on your overall well-being if you add it into your lifestyle.


David Perlmutter M.D

NCBI: National Centre for Biotechnology Information

National Center for Biotechnology Information

National Center for Biotechnology Information

National Center for Biotechnology Information

National Center for Biotechnology Information


Food for Thought

From a holistic stand point this moment can promote revolutionary greatness in our lives. Unless there is the knowledge and understanding as to why it is so important to snap yourself out of your routine and start doing something different it is not often that we are forced out of our everyday habits.

Stopping ourselves from doing what we already know and love creates space for us to find new opportunities. By discovering something new that we enjoy we are flooding ourselves with dopamine, promoting new connections in our brain and body and giving us more opportunity for the future.

To be using both sides of our brains is good practice for optimum health and when we live like clock work we are only using the logical side of our brain. Even if we are carrying out creative activities within our routine we have used logic as a driving agent to perform our task. Take this time of change to implement new patterns of behaviour, get creative and do something off the whim. You may create a eureka moment. Those are always fun to experience.

Whether the retreat is running this year is uncertain. A FULL REFUND will be issued where necessary.
To keep the colour in our lives and facilitate those creative juices, check out what’s lined up for the menu and if you need any recipes, you know what to do 🙂


Arrival: Chocolate cake (still up for debate but as it went down a storm last year and nothing compares, yet, it seems like a no brainer)
Dinner: Creamy mild Jamaican Butternut Squash curry with steamed rice

Breakfast: Strawberry Shortbread Pot filled with oats, coconut milk, dates, maple syrup, lemon juice, chia seeds, vanilla and almond essence

Lunch: Mediterranean Roasted Vegetable Cob served with fresh leaf salad drizzled with basil olive oil

Dinner: Fresh White Bean pesto, avocado stuffed sweet potato and walnut crunch

Breakfast: Homemade granola with rolled oats, crisped rice, roasted sunflower seeds, pumpkin seeds, coconut and maple syrup served with summer berries and diary free yoghurt or milk

Snacks: There will gluten free bread, nuts and fruit available throughout the retreat.

All the love,


How to keep yourself Cream of the Crop

Strains of viruses seem to getting stronger so we need to make our defences better to beat what we cannot see.
Don’t be alarmed, be armed with what to do to make yourself the cream of the crop.

If you have got any symptoms or conditions and would like an natural approach with what to do please hola. It’s an important time to speak up and stick together and when the knowledge is there, it is worth sharing.

This medicine, over the umpteen years of studying and practicing, has not only become a profession but a way of life. By making LOADS of lifestyle changes, using acupuncture, qi gong/yoga/dance, regular meditation (but not daily), herbal medicine and basically eating a 80% plant based, gluten and diary free diet I have gone from a lady who has chronic period pains, IBS and psoriasis to being symptom free, yipeeeee! There are obviously days when it feels like symptoms may start to flare up but as knowledge is power its a relief knowing what to do to bring the body back into harmony.

To be able to share this knowledge with you all so accessibly is one of the richest assets we have in the modern world. Please see what a daily ritual looks like, give or take, y’know, none of us are perfect!

A Life long ritual for eternal health:

Wake up after 8-9 hours sleep (if you’re a family with a newborn baby this obviously isn’t possible but hang on in there and nap whenever you can throughout the day)
Start the day with hot herbal tea and avoid caffeine (Use caffeine as a needs must and not as a driving agent to get your day going. You may surprise yourself and have more energy than you realise.)
Food – Don’t be fooled into thinking you need this that and the other for breakfast, lunch and dinner. Just think fresh and simple. If you need recipes ideas reply, lets chat!

Exercise: If you are struggling to sleep you are not doing enough, simple. It doesn’t matter what, where or even how long. Keep it varied, get your heart pumping and open those pores with perspiration.
Meditation and Breathing: Stop overthinking and just do it. Yes you will be rubbish to start with. No you won’t be able to silence your mind from day one but that’s the whole point. It’s a practice. Start practicing 🙂

Please don’t think you are a buddha, it’s tried and tested, it isn’t that fun!
Have chocolate (although 70% is antibacterial fighting and milk isn’t – the choice is yours)
Drink your glass of wine (there’s 17 tsps of sugar in prosecco and only 2 tsps in red wine, just saying),
Eat that bag of crisps (be warned not to eat if you want clear skin!)
Drink a pint of beer (yes it does make us bloat. Yes it is because of the gluten)
Melt over a pizza (Be warned cheese does build phlegm so it’s not good for your respiratory system. Vegan cheese is fine :-))

The body says thank you for detoxifying it.

Most of you know that the cabinet of glory inside clinic AKA the herbal medicine is a saving grace for pain and was highly necessary in the healing of the IBS and Psoriasis.

Evergreen herbs are the supplier of said miracle formulas and as they sent out numerous amounts of stock to Wuhan hospital they got a chat with one of the herbalists who said: 

More than 85% of all patients with coronavirus, approximately 60,000 people, received herbal treatment along with western medicine treatments, as of late February 2020.

The best herbal treatment for any viral or bacterial infection is Lonicera Complex. If you’ve taken them, you know how great they are! Share the love by letting others know. We can’t keep this a secret. The world needs this information. You know we are fair, look anywhere else, you won’t get them at the cost price of £20.

Lonicera Complex is so good at clearing the early stages (best to have them ready at home for when you need them) of Viral infections: common cold, influenza, measles, oral herpes, cold sores, fever blisters
Bacterial infections (early stages): bronchitis, pneumonia
Throat infections: soreness, swelling, and inflammation of the throat

How does this magic work?

Lonicera complex has antiviral properties to treat viral infections, antibacterial properties to treat bacterial infections, antipyretic effect to lower body temperature, expectorant effect to eliminate sputum and phlegm,antitussive effect to suppress cough.

Lets keep us healthy and connected: