The 30 Day Candida FREE

Challenge BY MELISSA M.TURNER

Free yourself of Bloating, Gas,

Diarrhoea & Thrush in 30days or less!.

Table of Contents Disclaimer 3Introductions 4What is Candida? 5Why Candida affects Endometriosis? 6Symptoms: Do you have Hitchhikers living in you? 7More Symptoms 8Our Step by Step process: 9Step 1: Starve the Buggers! 10What to Eat!16New Choices… 20Step 2: Bring in the Good Stuff!22Bone Broth 23Protein Rich Foods 24Fermented Foods & Drinks 25Fermenting Recipes 26How to Eat/Drink Fermented Foods 27Seaweeds 28Step 3: Move the Buggers Out!30Get a Probiotic! 32Get Caprylic Acid or Coconut Oil 33Week by Week Plan 34What is going to Happen? 35Die Off Reactions... 36How to Minimise the Die-Off Effects 37Secret: Die-Off Reducer! 38Step 4:Maintaining the Perfect Home 39Goals within each Day 40Get some real Fibre 41Final Words 42

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Disclaimer Risk FactorsWhen we are handling and dealing with the bowels and detoxification, there is always a risk element to consider. It is not advisable to use any bentonite clay or psyllium husk cleanses for anyone who has suffered bowel operations or obstructions. Caution should be taken with those suffering from Colitis, Crohn’s Disease or any other bowel condition, especially cancers of the bowel. Please work with a practitioner, together with this book, so they can monitor your progress and step in with solution for you.

Legal DisclaimerThis information has been checked and edited by a naturopath but is intended for educational and informational purposes only. The content is no substitute for personal medical advice. The author assumes no responsibility or liability whatsoever on the behalf of any purchaser or reader of this information.

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Introductions Who am I?My name is Melissa M.Turner and I am the creator of www.endoempowered.com

After being diagnosed with Endometriosis at the age of 19 and enduring 7 operations, several hormone treatments and pain-killers, I finally found relief by treating my body holistically.

I combined a good diet, along with better lifestyle choices and cleansing to truly feel amazing. I no longer experience Endometriosis pain or symptoms and have since created the REACH Technique© to truly support women with Endometriosis. The REACH Technique© looks beyond a good diet and looks at the whole body holistically, incorporating exercise, emotional healing and cleansing. Visit my

website to find out more about the REACH Technique© and how you can incorporate it for your Endometriosis.

This book covers one aspect of the Cleansing part of the REACH Technique© and will rid your body of Candida which is sapping your nutrients!

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What is Candida? Candida is a fungus which typically lives in the digestive tract and saliva of the mouth. It can easily live in the body without causing any problems. It is only when it becomes systemic that it causes problems and has been shown to be a huge factor with making Endometriosis much worse.

The key reason Candida becomes systemic is that it is triggered by certain things, we tend to add into the body when trying to treat Endometriosis.

These include:

• Contraceptive Pill• Pain-killers• Anti-biotics• Synthetic Hormones

We want to get Candida back in check!

When Candida becomes systemic, it eats our nutrients and starts to take over the body! Much like an introduced species that hasn’t got any enemies.

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Why Candida affects Endometriosis? According to a study by Dr Bailey and Dr. Coe, a significant connection was observed between endometriosis and Candida overgrowth. Their work published in the Journal of Human Reproduction suggests an increased Candida overgrowth risk in women affected by endometriosis. They have proposed a change in normal gastrointestinal microflora due to the inflammatory responses encountered during endometriosis can give the Candida a growth advantage.

Candida has also been shown to increase Oestrogen levels, which is a contributing factor with Endometriosis cyst growth.

Candida also gives off waste products as it lives in the body. When it becomes rampant, these waste products add to the toxic load for the liver. The waste product is mainly from the fermentation process of sugars, called acetaldehyde but other toxins called mycotoxins are adding to the liver’s struggles.

Reduced liver function is directly linked to Endometriosis, so we definitely don’t want anymore contributing factors, giving more work to the liver!

1. X Zhao, et al. Oestrogen-binding protein in Candida albicans: antibody development and cellular localization by electron immunocytochemistry. Microbiology. 1995; 141: 2685 – 2692.

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Symptoms: Do you have Hitchhikers living in you?

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Bloating, Flatulence & Digestive TroublesIt can be quite embarrassing but you’ve learnt how to hide it by now! Bad breath? Pinchy aches?

Sugar, Alcohol & Carb CravingsJust can’t live without any of these? It is not you! You are merely feeding the Hitchhikers!

Foggy Brain, Poor Concentration & Bad MemoryCan’t remember stuff? Have to

Sensitive to smells, chemicals & perfumesDo strong smells make you feel nauseous? Do you struggle around perfumes? Cigarettes?

More Symptoms

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Indicators of fungal overgrowths on your bodyDo you get fungal nails? Skin rashes? Eczema? Infections that struggle to heal?

Muscle stiffness and painDo your shoulders always feel tight? Do you just feel sore down your back, all the time?

Is your body just DAMP?Slimy tongue? Frequent urination? Full of water feeling? Sinus issues? Nasal congestion?

Thrush and Frequent Bladder infections?Does it feel like you get these waaaay to frequently?

Our Step by Step process: Step 1: Week 1-4: Starve the Buggers!Candida loves to feed on certain food groups. We therefore cut down on it’s food source, essentially starving it out and weakening it’s defences! This means cutting out all the sugars and starches that it feeds on, like certain grains, sugar, alcohol and sweet things.

Step 2: Week 1-4: Put the good stuff in!This is the most important step and one that is often overlooked! We need to put good bacteria back into the gut flora, which can then fight off any future overgrowth potential. We do this with Fermented Foods, Bone Broths, Fibre and Probiotics. These should then become part of our staple diet, ensuring the buggers do not return.

Step 3: Week 4: Move the Buggers out!We can get rid of the unwanted houseguests once and for all! We need to kill them with kindness! Just feed them foods they don’t particularly like, in the form of herbs and specific oils, which simply encourages them to move out. We focus on elimination and detoxification and make sure we flush these guys out properly. We will need to eat heaps and heaps of vegetables and non sweet fruits, to get heaps of fibre, to help flush these guys out.

Step 4: Week 5 and more: Maintain the Perfect Home Now, we have achieved a Candida free body but to keep it, we need to ensure we provide the perfect home for the good guys to keep living there and be in higher abundance than the bad guys!

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Step 1: Starve the Buggers! Foods to AvoidSo we need to starve the nasty guys and make them weak! To do this, we need to stop feeding it all those foods that make it grow. They include sugars, yeasts, moulds and fungi. I know initially you are going to ask me....Mel, what is there left to eat?

What we have to remember is that we are only doing this for a short time, to get rid of the buggers. Once we have our balance back, we can start incorporating some of these foods back in - on a smaller scale. What I have found is that once you stop eating these kind of foods, you will actually start craving these foods less and less.

The key food groups to avoid are sugars and glucose release foods. That means, natural and processed sugars and grains.

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SugarsWe might not realize just how many foods contain sugars. Chances are if it tastes sweet, it contains some form of sugar. For the purpose of killing off the nasties, we need to cut out all sugars - even the natural sugars. We want to avoid all packaged foods as much as possible. There are often hidden sugars in foods that are packaged and they don’t always have simple names - check out this detailed list of sugar names.

Sugars The Detailed List of Sugars found in packaged foods.

Most fruits - except the tart or sour tasting ones.

Dried Fruits - Dates, Raisins, Cranberries etc.

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Corn Syrup Refined SugarHoneySyrupsLactose (milk sugar)SucroseFructoseChocolateMolassesRice syrupAgave nectarCoconut sugarAlcohol

Agave nectar Barbados SugarBarley malt Beet sugar Buttered syrup Cane crystalsCane juice crystals Caramel Carob syrup Confectioner’s sugarCorn syrup Corn sweetenerCorn syrup solids Crystalline fructose Date sugar Demerara Sugar Dextrin Dextran Dextrose Diastatic malt Diatase D-mannose Evaporated cane juice Ethyl maltol Florida Chrystals Fruit juice Fruit juice concentrate Galactose Glucose

Glucose solids Golden sugar Golden syrup Granulated sugarGrape sugarGrape juice concentrate HFCSMalt syrup Maltodextrin Maltose Mannitol Maple syrup Molasses Muscovado sugar Organic raw sugarPanocha Powdered sugarRaw sugar Refiner’s syrup Rice Syrup Sorbitol Sorghum syrup Table sugar Treacle Turbinado sugarYellow sugar

Sugars The Detailed List of Sugars found in packaged foods.

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Preservatives, Additives and Unknown SubstancesCandida love feeding on these too! They creep into packaged foods easily, so even if it has a nice sounding label like: gluten free, or sugar free or organic - check the label. If it contains any ingredients that you don’t recognise, chances are they are preservatives! Citric Acid is a common one that we often assume is harmless. This is a preservative and simply feeds Candida. What you need to remember is that foods in boxes, sitting on shelves for months on end, need something to keep them fresh - inevitably it is a preservative that does this.

GrainsGrains are broken down into Glucose in the bloodstream. Glucose is a sugar that once again feeds fungi and bacteria.

Grains to Avoid

Wheat

Rye

Barley

Oats

Kamut

Spelt

Corn - Polenta

White Rice

Brown Rice

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DairyMilk contains lactose which is a sugar for Candida. Many of us will struggle with Yoghurt or even Milk Kefir. It is easier to avoid them initially and introduce them once our digestive system is stronger. Ghee or Clarified Butter is recommended as it contains some good fats for our diet.

Processed MeatsIf it has been smoked or contains any kind of flavorings, then chances are it is a processed meat product. We want to only eat meats that are organic and are completely free of anti-biotics, hormones and any other nasties. Avoid: Bacon, Salami, smoked meat, lunch meats like ham. Fish should only be eaten if it is caught wild. By eating farmed fish, we are indirectly consuming inflammatory and grain fed foods.

Beans, Tofu and SoySoy and Tofu are often not fermented correctly and should also be avoided. Beans are hard to digest and create additional fermentation in the gut, so they should be avoided.

Vinegars and CondimentsAvoid all vinegars except Organic, unfiltered Apple Cider Vinegar (Braggs make a good one). Avoid any packaged salad dressings, tomato sauce, mayonnaise, relish or soy sauce. We also want to avoid olives or capers that have been soaked in processed vegetable oils - sunflower oil, canola oil etc.

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Vegetable OilsMost vegetable oils you find on supermarket shelves are highly processed, heat extracted and many of them are rancid before you even get them home. These create a carcinogenic reaction in the body. Only buy organic coconut oil and extra virgin, cold-pressed olive oil in a dark bottle and store it in the fridge. There are some additional oils I recommend - to follow....

Tea and CoffeeBlack tea prevents good mineral and nutrient absorption in the body, so it is best to avoid it completely. Coffee often contains moulds and also aggravates the intestinal tract. Avoid any fruit juices, unfermented coconut water, fizzy drinks, energy drinks, rice milk and soda.

Sweet VegetablesWe want to completely cut out beetroot and most potatoes. The red skinned potato is okay as it is less sweet. It contains the least amount of sugars. Avoid sweet potato and pumpkins.

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What to Eat! Lots of Vegetables!Vegetables provide roughage and cleansing for the gut. We want to eat them often and all day long. Always have some cooked vegetables with raw vegetables, to ensure your meal isn’t too “cold” on the body. My favorite meals are when I make a base of lettuce, kale, beet leaves and simply add a whole bunch of vegetables on top - depending on what I have in the fridge. Vegetables you can eat include:Artichokes, Asparagus, Avocado, Beet Greens, Broccoli, Brussel Sprouts, Carrots, Cauliflower, Celery, Collard Greens, Cucumber, Leafy Greens, Eggplant, Endive, Garlic,Green beans, Kale, Leeks, Lettuce, Okra, Olives, Onions, Bell Peppers, Radish, Rutabaga, Seaweed & sea vegetables, Snow peas, Spaghetti Squash, Spinach, Summer Squash, Swiss Chard, Tomatoes, Turnip, Zucchini. Mushrooms have an incredibly powerful anti-fungal and anti-bacterial ability. The common button mushroom is fabulous for fighting off Candida overgrowths.

Protein packed GrainsNot all grains are created equal! Amaranth, Millet, Buckwheat and Quinoa are unique in that they contain high volumes of protein. They do need to be soaked to ensure they are absorbed properly. Quinoa contains a soap like compound sapponins which can aggravate the gut lining if it is not soaked. Just get into the habit of soaking them before bed each day.

Seeds and AlmondsThe best seeds, which are very important to incorporate are Chia Seeds. They contain high doses of Omega 3 and also create a mucosal lining in the gut, which helps build good gut flora. You can also incorporate Pumpkin Seeds, Hemp Seeds and Sunflower Seeds. Avoid Flaxseeds as they are frequently rancid. All seeds

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should be soaked before eating. Peanuts should be avoided as they often contain hidden moulds. Almonds can be used as a milk substitute! You simply soak the almonds overnight, then rinse thoroughly in the morning. Add two cups of water and blend. Drain of any skins. You can add some vanilla essence for flavour but no dates or sugars.

You can also make your own nut butters to use as spreads or dips. Tahini is made from Sesame Seeds. Almond butter and even Pumpkin Seed butters are very delicious and nourishing. These are a great source of protein. You can have these on top of cucumber slices, celery sticks and place inside lettuce leaves and eat as a “nut bundle”.

Teas and TisanesA tisane is a form of tea which uses medicinal leaves. You can make tisanes from wild plants like Dandelion flower/ leaves and you can also use common herbs as a tea. Dill tea, parsley tea or rosemary tea have incredible healing powers. Other fantastic teas, or wild plant tisanes include:

Pau D’ Arco tea - this is a very nice tasting tea which is incredibly good for fighting Candida. Drink it daily and really notice a difference! Nettle tea - you can pick these on the side of the road - make sure you wear gloves!Chamomile - soothing and has micro bacterial qualities

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Herbs and Spices It is important to incorporate heaps of herbs and spices into your cooking. I make a point of incorporating these into my foods and even create special “brews” which incorporate many of these. They are warming on the body and they are anti-inflammatory and anti-bacterial in nature. Some ideas:• Basil• Cayenne Pepper• Cilantro• Cinnamon• Cardamon• Cloves• Cumin• Dill• Garlic• Ginger• Nutmeg• Oregano• Paprika• Pure vanilla• Rosemary• Tarragon• Thyme• Turmeric• Star Anise

To make a “brew”, bring half a liter of water to the boil. Add cinnamon, cloves, real ginger/powdered ginger, rosemary, cardamon, star anise and nutmeg. Let it simmer for about 30minutes on low heat. Strain and drink as warm as possible. Use some Stevia as a sweetener. Add a dollop of coconut oil to create a more rich drink.

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Fats and OilsThese are vitally important to keep your digestive tract, your brain and your skin happy. The best sources are from the ocean! My favourites are Cod Liver Oil or Krill Oil. Make sure you get a good quality brand. Dr Mercola has a great brand. You can get it on Amazon here. It is important to keep your oil in the fridge and to ensure it is kept fresh, so it doesn’t go rancid.

Other fantastic oils are Rice Bran Oil, Avocado oil and Pumpkin Seed Oil. Only use these in Salad dressings and not for cooking. Rice Bran Oil is great to heal the digestive lining.

Coconut oil is a natural anti-inflammatory and anti-bacterial. You can use it in cooking and even on your hair and skin. Many women have expressed incredible results by simply having a teaspoon of coconut oil before going to bed each night.

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New Choices…

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Stevia - Completely Natural Sugar (Plant based)

Quinoa, Amaranth, Buckwheat and Millet

Anti-oxidant Rich Berries

Edible Seaweeds Most Fresh Vegetables Strong focus on Dark Greens

Fermented Sauerkraut & Vegetables

Juices and Smoothies Pumpkin and Sunflower Seeds Miso, Natto and Tempeh

Oh that sweet tooth!Initially, you might find it incredibly difficult to live without sugar - I certainly did! There are however completely natural alternatives to sugar or sweeteners that are not only non toxic but actually good for the body.

• Stevia - this is a plant that tastes naturally sweet. If you pick one of it’s leaves, you will taste the sweetness! You can get Stevia in powder or drop form. Be careful with it: it can taste incredibly sweet with just a small amount being used!

• Xylitol - Xylitol is another naturally occurring sugar substitute, derived from plant tissues. It is best to find a xylitol that is derived from birch instead of corn. Xylitol can be quite expensive and can cause runny stools in some people. I personally prefer Stevia.

During the beginning stages of this course, you will find it hard to resist sugars and carbs. Expect that :) Stevia in a warming tea can really help curb that sugar craving. Feel free to use it freely and experiment with it. It is fantastic in smoothies!

Side note: Cinnamon is a fantastic sugar craving buster! Add it to as many dishes as you can and you will notice your desire for sugar disappear!

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Step 2: Bring in the Good Stuff! We have now created more of a balance. By now, the bad guys are starving! They are weak and we can attack! This is where we boost the good guys in our gut flora with bone broth, super proteins, seaweeds and fermented foods.

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Bone Broth Enriched nutrition that also reduces wrinkles, stretch marks and builds collagen!It is incredibly nourishing and helps heal our digestive system. It contains Collagen, Gelatin and Glutamine. It will aid in stomach acid production. You can use it for soup bases or simply drink it before a meal.

How to make it:Get bones from free range and organic animals. If you can, get beef marrow bones, neck bones and other parts which contain extra collagen (great for the skin). If you can get pigs trotters - they have extra gelatin. (they are usually more expensive)

1. Roast bones in the oven until golden brown. (180/350 degrees)2. Place bones in a pot with water with Apple Cider Vinegar (about 2-3

tablespoon), which draws out the nutrients from the bone. 3. Add in carrots, onions, garlic, celery and anything else you like for

extra flavour (Rosemary, Parsley, Thyme and Bay Leaves). A good one to add is Kombu Seaweed.

4. Cover with water.5. Bring to the boil and then reduce the heat to a low simmer for a

minimum of 6 hours. The longer the better. 6. Remove the white scum and any fat as it arises with a large spoon.7. After cooking, strain the bones out.8. Let it sit and go cold. A layer of fat will form on the top. Remove this

prior to use. 9. Store in the fridge for a maximum of 3 days. Freeze if you have made

extra.

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Protein Rich Foods To keep our strength up, we need to ensure we are getting enough protein in our diet. Great sources of protein include:

SpirulinaSpirulina has the highest protein of any natural food. It is 65% protein! That is far more than animal and fish which is only about 15-20% protein.

Japanese Soy FoodsThere are three Japanese dishes which are incredibly powerful healers for our bodies. They are Tempeh, Miso and Natto. They are made using fermented Soy Beans. Please note: There is a MASSIVE difference between fermented soy beans and non fermented soy beans. Fermented soy beans are not just an amazing protein provider but they also provide heaps of other benefits for the body. Avoid Tofu and commercially made soy products completely - they have not been fermented for long enough in most cases and will contain far too much oestrogen. (Soy Milk, Soy Ice-Cream, Soy Sausages etc)

Animal ProductsIncorporate some easier to digest animal products such as eggs, chicken and fish. Avoid heavy red meats or anything your body struggles to digest. If you feel exhausted after a meal, then it is a clear indicator that you are not able to digest something very easily.

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Fermented Foods & Drinks The most important foods to incorporate into your diet are fermented foods and drinks. They provide our bodies with all the good bacteria that it needs to overcome Candida. Fermented foods/ drinks contain heaps more good flora than any yoghurt and are more powerful than probiotics. They are crucial. Even if you don’t manage to stick to all the food restrictions on this diet, ensure that you have at least one source of fermented foods/ drinks in your day! We are going to focus on only three fermented foods. I have tried a few of them and I feel these three are the most palatable, easy to make and don’t give us any bad reactions.

There are a number of other fermented products foods you can explore, including kombucha, yoghurt and milk kefir. I have deliberately left these out for now, as I experimented with them personally and found they didn’t agree with me that well. You may feel confident to try them though, so perhaps consider them within your fermented foods creation list.

The three main ones we are going to focus on are:• Coconut Kefir• Beetroot Juice or borscht (barszcz - Russian translation)• Sauerkraut with fermented vegetables

Note: there is a huge difference between sauerkraut you buy in a store and fermented sauerkraut. Unless you are incredibly lucky, it is unlikely that you will find fermented sauerkraut in your health shop.

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Fermenting Recipes

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Borscht (barszcz) You  will  need  4  Organic  Beetroots,  two  garlic  cloves,  a  teaspoon  of  mineral  salt  and  1l  pure  water  and  a  large  jug.  Cut  the  Beetroot  into  8,  and  peel  the  garlic  cloves.  Then  place  the  beetroot,  garlic,  salt  and  water  in  a  large  jar.  Cover  with  a  teatowel  and  let  it  sit  for  24hrs.  It  will  ferment  overnight  and  little  bits  of  mould  will  form  on  the  surface.  Remove  the  mould  with  a  spoon  and  then  store  in  the  fridge.  Full  instructions  brought  to  you  by  Anula’s  Kitchen.  Consume  within  3  days.  

Coconut Kefir Buy  a  Kefir  Starter.  You  can  use  a  Yoghurt  Starter  too.  Place  the  Starter  in  a  sealed  jar  and  fill  with  warm  Coconut  Water.  Leave  the  jar  in  a  warm  place  overnight.  The  next  morning,  when  you  open  the  jar,  it  should  let  out  some  air  -­‐  this  is  how  you  know  the  fermentation  has  worked.  It  will  also  have  a  little  sizzle  in  the  water.  If  it  doesn’t  have  these,  then  let  it  sit  for  another  24hrs.  Once  fully  fermented,  it  will  have  a  slightly  sour  taste.  Place  in  the  fridge  to  slow  fermentation.  Here  is  the   video  of  me  

making  

Sauerkraut & Fermented Vegetables

All  you  need  is  cabbage  (red,  white  or  green),  

vegetables  and  salt,  a  sealed  jar  and  crunching  

ability.  Check  out  the  blog  on  how  to  do  it.    

Once  made,  leave  them  in  a  dark,  dry  space  

and  wait  at  least  a  week,  allowing  them  to  

ferment.  The  longer  you  leave  them,  the  

longer  they  will  ferment.  To  slow  down  

fermentation,  simply  place  them  in  a  fridge.  

How to Eat/Drink Fermented Foods Take it slowlyI know our instinct is to drink heaps and heaps of these when we first discover them! Make a point of taking it slowly so your body can adapt to the new bacteria coming in. You also don’t want to have a rapid die off reaction, which can be quite unpleasant. Drink only 2 tablespoons of liquid ferment per day initially and build up to 1/2 a glass a day. Eventually you might drink 1/2 a glass in the morning and 1/2 a glass at night.

Feel free to mix it with other thingsI have personally found combining the Coconut Kefir with half a lemon in the morning, to be really delicious. I have also added it to smoothies, pomegranate juice and Noni juice. You can use the Beetroot drink as a salad dressing ingredient.

How to take care of themOnce you have fermented the beetroot juice and sauerkraut, store them in the fridge. The Sauerkraut can be kept for a couple of weeks. You will need to make additional batches to be able to keep a good supply going.

With the Coconut Kefir, once you have made your original batch, separate it into two. Fill them both up with warm coconut water and let it stand for another 24 hrs. In the morning you can start consuming one of them. Drink the amount you like, top it up and let it sit again, to ferment some more. Place the second one in the fridge. Don’t let the Coconut Kefir get too hot or it will ferment too quickly. If you leave it out, it will continue to ferment. The usual rule is about 24 hrs. Bubbles are a good sign :) It is unlikely to go bad but will turn into alcohol if left to ferment for too long. Always smell it and make sure it smells okay.

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Seaweeds Amazingly rich nutrient-dense foods from our OceanOcean vegetables are rich in minerals and trace elements which are easy for our bodies to utilize. They also play a vital role in creating an alkalised environment within our bodies.

Explaining their importanceWhen we have an imbalance in our digestive system, we are likely to have low stomach acid (hydrochloric acid). It is this acid, which we need to digest protein. Without being able to do this, we often become mineral deficient - even if we are eating the right foods. Ocean Vegetables can provide us with the necessary minerals and trace elements to help with digestion and protein assimilation.

• Ocean Vegetables strengthen our nervous and immune system

• They can remove toxic waste, such as mercury, carcinogens and environmental pollutants.

• Provide an excellent source of calcium. • Medicinal and regulating effect on the thyroid.

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Types of Ocean VegetablesDulse - you can eat this raw. High in iron and provides a great energy and brain food on the go.

Nori - You probably know this one already as it is used in Sushi. Use it to roll up Quinoa grain and make a “sandwich” with nut butters.

Kombu - can be added to broth or to a soup.

Agar - lubricates the digestive tract and has mild laxative properties. It becomes a gel substance when added to cold water.

Arame - Crispy texture and sweet, nutty flavour. Soak for about 15minutes and toss into a salad.

Hijiki - more of a fishy flavour. Takes a little bit more time to prepare and needs to simmer for at least 45minutes - 1hr. It does however melt in your mouth after that.

Wakame - Delicate flavour and can be added to salads and soups.

Seamoss or Ogo - Looks like a birds nest and has quite a nice ocean taste.

You can keep seaweeds for years in a dry space. Though they may seem very foreign to us within the western culture, they are commonly used in many countries around the world. It is important to add them into your diet, like you would add salt to your meals. I got myself a bag of Nori Seaweed powdered flakes and just sprinkle that over my meals. You want to have them at least once a day.

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Step 3: Move the Buggers Out! Only once we have starved the buggers, boosted the good guys in the gut, can we start to get these guys to MOVE OUT!Note: You need to ensure all mercury has been removed from your body to ensure Candida doesn’t return. It loves mercury!

Herbal Power!Herbs are incredibly powerful at killing off the Candida in the gut. There are three main herbs which we want to incorporate: • Black Walnut - anti-viral, anti-fungal• Wormwood - boosts acidity in the stomach• Cloves - kills off any new egg growths

In combination, these three herbs will kill off over 100 parasites - the Fungal Guys. They must be used in combination and for a period of 30 days.

You can also add Grapeseed Extract, Olive Leaf Extract and Propolis as an extra boost - ensure they move out for sure!

How to get them?Humaworm- which is a US based company, has created a quality and fresh product which incorporates all of these and more! Unfortunately, they can’t ship to the UK due to custom restrictions. Another company is Paracleanse. Both contain all of the recommended ingredients in one. You can always buy the missing ingredients separately. I personally just bought the individual tincture of Wormwood, Cloves and Black Walnut and then a separate capsule of Oregano Oil and Peppermint Oil.

If you can’t get these products, just combine what you need to make up the necessary ingredients.

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Supporting the Gut with Teas and TisanesThere is a type of tea which is widely used in the tropical areas of South America. It is a bark off a tree. It is called Pau D’Arco. I really like the taste of it! It tastes kinda sweet and is super easy to drink. It is great for killing off fungal overgrowths.

Drink a Pau D’ArcoYou want to gently simmer the bark in water - rather than brewing up a kettle of steaming water and pouring this over the barks. If you allow it to simmer and truly draw out the nutritional benefits from the bark, it will provide heaps more benefits. Make a huge pot of it and then keep it in the fridge - it

tastes great with just a drop of Stevia. Ensure it is the real deal! - (Tabebuia impetiginosa, synonym = Tabgebuia avellanedae). Avoid drinking Pau D’ Arco with any pain killers, blood thinners or aspirin. Here is more information on Pau D’Arco.

L-GlutamineL-Glutamine is an Amino Acid which is often in short supply within our bodies. It will help heal your gut lining and also reduce sugar cravings. I usually have a teaspoon just before bed in a little water. You can take a teaspoon on an empty stomach up to 3 times a day.

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Get a Probiotic! Extra BoostProbiotics are not created equal. I tried a whole lot of them, from pharmacies, from health shops and they didn’t seem to do anything. You need live active probiotics with lots of different strands.

The Brand I can recommendWhen I lived in the rainforest of Australia, I found this probiotic that I could buy online that really worked! It was shipped to me in a sealed container, to ensure it was kept cold, and I noticed a distinct difference in my digestive system when I took them. It is called Super Shield. You can buy it through this link. Compared to the stuff I used to buy in pharmacies and health shops, this is a much more affordable brand. I can also personally vouch for the effectiveness of this particular brand.

Take continuously to ensure your good guys are replenished.

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Get Caprylic Acid or Coconut Oil

Caprylic Acid is a short chain fatty acid found in human breast milk and coconuts that has been found to help establish the growth of beneficial bacteria in the gut. You can either take a teaspoon of Organic, Virgin Coconut Oil just before bed each night or get yourself some Caprylic Acid.

Caprylic Acid supports the good guys to re-establish themselves in the gut and has been proven to be very effective at fighting off Candida overgrowth.

You can get a good quality source from Amazon here or iHerb (international shippping) here.

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Week by Week Plan Week 1Get your food choices ready! Make broths, fermented foods and soups. Cut out the sugars and foods which feed Candida. Get all the herbs you need and order your Pau D’Arco Tea.

Week 2-4Follow the diet strictly. No sugars, grains and loads of fermented foods. Eat loads of seaweeds and proteins. Use bone broth in soups and cook with coconut oil.

Week 4 - Kill the buggers off!1.Take your herbs to kill off the Candida. *either a Candida formula or a combination. 2. Combine with Probiotic and Caprylic Acid.3. Sip on Pau D’Arco Tea throughout the day.4. Have one teaspoon of L-Glutamine before bed in water. 5. Have a teaspoon of Organic Coconut Oil before bed.

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What is going to Happen? The Big Die Off Stage You can imagine that these guys that are currently residing in our gut are happy there. They get fed what they want, they have a warm space to grow and they have been in there - probably for years. We are now restricting their diet, bringing in the armed forces to fight them and beat them down and now we are killing them with herbs! Naturally, they are not going to be happy with that! You can expect a reaction in your body.....It is a called the Herxheimber die off.

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Die Off Reactions... You might experience a Die Off Period. This is a good sign! It means the bad stuff is coming out, rather than staying in your body! It is also the hitchhikers getting really cross!

This is very Important! ..... Don’t Give in! DON’T STOP! These symptoms mean, the cleanse is working and there is stuff that needs to come out of your body!

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Flushing out Symptoms: • Nausea• Headaches• Night Sweats• Diarrhea• Constipation• Sinus congestion • Insomnia

Fungal Dudes Getting Cross!

• Cravings for sugar and wheat• Extra Gas and bloating• Moodiness• Grumpiness

How to Minimise the Die-Off Effects Get a Rebounder!Rebounding (jumping on a mini trampoline) stimulates the lymphatic system, which flushes out toxins from the body. Just bounce for 5minutes per day and it will do wonders.

Take Magnesium/ Bentonite Clay/Epsom Salt BathsThese draws out toxins from the skin. Take a bath with a sprinkling of all or one of them and your muscles will thank you for it.

Dry Brushing Dry Brushing is another great way to encourage detoxification through the skin. Check out this article I wrote on dry brushing and another detox method you can do tonight.

Dry out the body!Go for a Sauna (drying effect) or simply lie in the sun. When lying in the sun, use Coconut Oil - not sunscreen. This allows the sun to reach your skin and your insides. Naturally, pick times outside of peak sun times - avoid the hours from 10am - 2pm.

Get a Lymphatic MassageOur lymph nodes store and process our toxins for us. Getting a massage will allow them to be moved out quicker from the body.

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Secret: Die-Off Reducer!

Bentonite Clay: This is an inert Volcanic Ash. When taken internally it doesn’t get absorbed by the body but acts like a mop in the bowels. It sweeps up toxins, mercury and other chemical toxins. If you combine it with Psyllium Husks it creates a potent cleanser of the gut. (lets call that a broom!) It is important to take Bentonite Clay in a liquid form to get the benefits. You can get it through this link. - it is really cheap too!

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Step 4:Maintaining the Perfect Home Step 1 - Keep it upBy following the practices within this book, you have discovered. You know what your bowels like and don’t like so much. You know how to get the bad guys out too! It all comes down to keeping and maintaining a balance within your diet. Keep up the fermented foods, cutting out the sugary, carb rich foods and increase your fruit and veg intake. Gluten found in some grains can be a massive contributor to your struggles with digestion. Many people experience immediate relief from digestive issues by permanently eliminating gluten from their diet.

Step 2 - Heal the Gut FurtherYou can incorporate Rapeseed Oil and L-Glutamine to help heal the gut lining. It can easily become damaged through gluten and medications. Eating foods which naturally produce a mucous type layer, such as Chia Seeds really help create extra mucilage to help heal the gut. *You can find the recipe, pictured in my Eat Endo Happy Recipe Book.

Step 3 - Consider FastingFasting provides a break for your digestive system. It stops the need for your body to digest food! It also gives your good bacteria a chance to build and grow. Fasting is traditional in many cultures and is incredibly healing and cleansing on the body.

Step 4 - Get a ColonicColonics essentially work by “flushing” the digestive tract with water. They are amazing at getting out some old debris that might exist within the gut. Having done one personally, I can really vouch for the benefits. Here is a great video on my experience.

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Goals within each Day

1. The 80% Veggie PrincipleAim to make each meal, 80% vegetables. That means that each meal becomes all about green vegetables, which are not only alkalising but also incredibly detoxifying.

2. Have at least one fermented food or probiotic with or before each meal. Probiotics are better taken 20 minutes before a meal, so they have time to get to where they need to be. Fermented drinks and foods can be taken together with meals.

3. Sip on a diluted Apple Cider Vinegar Mixture throughout the day and especially during meal times. Simply add about one teaspoon of Apple Cider Vinegar to a glass of water and sip this. You can add lemon for a nicer flavor. This not only helps with improving stomach digestion but also alleviates sugar and appetite cravings.

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Get some real Fibre We have certainly been marketed to, when it comes to fibre. Thing is, there is a difference between fibre and fibre. I prefer to think of fibre as roughage. That way, you get a real picture of what fibre should look like and do!

Insoluble FibreThis is the stuff that doesn’t actually break down in the body. This is the REAL SWEEPER of the bowels! Think of things that are fibrous within nature and you have the perfect fibre. Kale, dark greens, corn, bok choy and raw carrots. Stuff that is really chewy!

The Goopy Stuff!Then there is a different kind of fibre. This is the kind of fibre that becomes soluble in the gut. Most of them are unfortunately too heavy and dense to really benefit us - bread is a prime example. Chia Seeds are much better option. These seeds become mucousy in the gut and this is a perfect way to lubricate and also provide a nice home for our good bacteria. Aloe Vera is another alternative.

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Final Words The Answers Lie in the Gut!If you have ever heard the saying: “All disease start in the gut”, you can appreciate the importance of getting it working properly.

This book has predominantly focused on getting rid of “hitchhikers”. I personally believe that the combination of getting rid of these guys and adding in the good guys, will solve 80% of digestive troubles you will....

The statistics on Candida (Fungal overgrowths) are expected to be 70% of us. We want these guys under control and to stop them from getting all our valuable nutrients!

** Candida is only one aspect of gut healing, healthy digestion and properly detoxifying the body. To find out more, sign up to the Endo Wellness Retreat to get the full picture.

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