Staying WELL
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Accelerated Learning Systems Ltd
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An Ideal Weekly Diet

In the course of a typical week, I would advise that you try to ensure that you include these foods at least once or twice in order to make your diet the foundation of your health maintenance plan.

To make this easier, I have collaborated with TV Chef Portia Spooner to create the Health Defence Cook Book, which incorporates all these significant foods into practical and delicious recipes. Available from
Citrus juice/tomato juice
Wholegrain cereal/muesli, Oats/porridge, Wholegrain bread
Bananas, prunes, citrus fruits
Milk or soy milk, fromage frais
Tea, or even better Green Tea (Matcha especially)
 Lunch or Dinner

Oily fish - salmon, herring, mackerel, sardines, shrimps/prawns

Chicken, limited red meat, tofu (eg stir fry)

Broccoli, kale, cabbage, spinach, garlic, leeks, onions, chives, Jerusalem artichokes, carrots, red/yellow peppers, sweet potatoes, beans-black eyed, haricot and kidney, shiitake mushrooms, cooked tomatoes. Mixed salad. Avocado
 Spices-esp thyme, oregano, ginger, turmeric, cumin, and coriander

Nuts esp almonds, walnuts, brazil and pine nuts
Olive oil, sesame oil, peanut oil

Apples, apricots, pears, blackcurrrants, blackberries, blueberries, raspberries, strawberries, prunes, plums.

Chocolate - esp dark chocolate!
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