• Avoid large, heavy meals. 
• Avoid smoky atmospheres.
• Drink at least half an hour before or two hours after a meal.
• Eat garlic freely.
• Get as much fresh air and exercise as possible.

• Dry, sore throat.
• Nasal congestion.
• Sneezing.
• Slightly raised temperature.
• Swollen cervical lymph nodes.
• Watering Eyes.

• Acute.- A sudden sharp raise in temperature for a relatively short time (hours rather than days) may be caused by infections of common viruses e.g., chickenpox, influenza or measles. By an allergy or an infected injury etc.
• Chronic.- A sustained high temperature which may be caused by sepsis e.g. in appendicitis, a tooth abscess, tonsillitis or TB, Liver Disease or Cancer.
• Remittent.- Wide fluctuations above the norm. May be caused by blood poisoning, sepsis, typhoid or malaria etc.
• Intermittent.- Repeated slightly raised temperature with periods of normality. This is characteristic of children during times of emotional or psychological stress. There are usually no other physical symptoms.

This disease is technically known as Myalgic Encephalomyelitis or M.E. Symptoms of it were first recorded in the 1940's but it was not recognized as a disease in its own right until the 1970's and even today there are still some medical professionals who do not recognize it. In all cases there is haematological evidence of chronic infection with Epstein Barr Virus, or occasionally with Cytomegalovirus. Both of these are of the herpes family which is notorious for it's ability to remain latent in the body for extended periods, only manifesting and causing problems when the general health falls below par. In fact 99% of people by the age of 20 will have Epstein Barr Virus in their body but only a few of them will go on to develop M.E. Thus M.E. appears to be indicative of an impaired or compromised immune system rather than any single disease process. The symptoms of M.E. tend to be disseminated throughout the body including the central nervous system. Because it is a indication of impaired immune function there are often one or more coexisting diseases which confuse the picture and make diagnosis difficult even for the doctor.

Candida albicans and multiple allergies are frequently seen in cases of M.E. and symptoms of Fibromyalgia are also common.

Below is a list of the most frequently encountered symptoms with approximations of the percentage of sufferers of M.E. who experience them.

• Fatigue (95%), usually made worse by physical exercise. This may be extremely severe and very disruptive to the normal life style of the patient.
• Cognitive function disorders (90%)
• Attention deficit
• Calculation difficulties
• Memory disturbance
• Spatial disorientation
• Language confusions
• Psychological disturbance (80%)
• Depression
• Anxiety and panic attacks
• Personality changes especially worsening of previously mild habits
• Emotional lability or mood swings
• Psychosis (1%)
• Other nervous system disorders (75%)
• Sleep disturbance including nightmares
• Headache
• Changes in visual acuity
• Seizures or fits
• Numb or tingling feelings
• Disequilibrium
• Light headedness or feeling 'spaced out'
• Ringing in the ears
• Paralysis
• Severe muscular weakness
• Blackouts
• Intolerance of bright lights
• Intolerance of alcohol
• Alteration of taste, smell or hearing.
• Recurrent flu-like illness (75%) often with chronic sore throat.
• Lymphadenopathy (60%) especially in the neck and axillae. May be painful.
• Allergies (40%) especially catarrhal symptoms, and frequently exacerbation of pre-existing problem.
• Weight change (70%) usually gain.
• Muscle and joint pain (65%)
• Digestive disturbances (50%)
• Diarrhoea
• Nausea
• Irritable bowel syndrome
• Gas and abdominal bloating
• Colicky cramping pain.
• Low grade fevers (70%) chronic feeling of excess heat.
• Night sweats (40%)
• Palpitations (40%)
• Severe Pre-menstrual syndrome (70% of women)
• Herpes simplex or Shingles (20%)

Other symptoms seen in less than 10% of sufferers:

• Painful or frequent urination
• Prostate gland dysfunction
• Rashes
• Hair loss
• Impotence
• Chest pain
• Dry eyes and mouth
• Cough
• TMJ syndrome
• Mitral valve prolapse
• Mouth ulcers
• Cold extremities
• Rhythm disturbances of the heart
• Carpel tunnel syndrome
• Pyriform muscle spasm causing sciatica
• Thyroiditis
• Various cancers especially of the immune system

Chronic Fatigue Syndrome or M.E. is commonly preceded by an acute viral or bacterial throat infection which presumably lowers the immunity sufficiently to allow the EBV or CMV to proliferate. In many ways the symptoms are remarkably like those of Infectious Mononucleosis except that they are worse and last longer. M.E. can seriously disrupt a persons life for as long as 6years and occasionally even longer. It does appear, though, to eventually burn itself out and the person is left with virtually no residual dysfunction. However, with diet and natural remedies it is often possible to speed up the recovery time as well as to help to minimise some of the symptoms.

No practitioner will be able to 'cure' M.E. but effective symptomatic treatment will minimise the adverse effects and improve the overall quality of life.

The first and foremost mode of treatment in this condition is rest. It is imperative that the person be enabled to rest as much as they need. Indeed there is often no choice in the matter, they simply can't get out of bed! Very gentle exercise such as yoga, Tai Chi, swimming or slow walking will also be helpful to encourage lymphatic flow and circulation of blood.

Stress reduction techniques and positive creative visualisations may also be helpful. The patient should be encouraged to take up meditation, yoga, biofeedback, to go for counselling or to join a self-help group.

DIETARY TREATMENT OF M.E.

This focuses on enhancing the immune function and optimising overall health. A cleansing and detoxifying diet which rebalances acid and alkalinity in the system will be useful at the outset of treatment as a means of relieving stress from the liver and immune system. This cleansing diet treatment as a means of relieving stress from the liver and immune system. This cleansing diet should consist of a modified fast: 3 or 4 days on a mono-food program eg. apples or carrot & beet juice or green grapes etc. This is followed by 4 days of raw fruits and vegetables before moving onto a fairly strict maintenance diet.

The on-going maintenance diet after the period of detoxification should be strictly animal free, organic and primarily consisting of raw foods to minimise toxins entering the system and to provide cooling forces to the body.

No commercial meat or dairy products should be used because their lacing of antibiotics will significantly impair the immune function.

There should be no refined carbohydrates, caffeine or alcohol consumed. Organically grown fruits and vegetables are recommended to lessen the load on the liver and immune system. The patient should be encouraged to drink plenty of spring water.

If Candida albicans is a problem then a dietary program specially designed for Candida should be used.

SUPPLEMENTS IN M.E.

A high quality multi vitamin and mineral supplement should be used daily. Added to this should be the following items:

• B complex 100 mg three times daily
• Zinc 30 - 50 mg daily
• Selenium 200 mcg daily
• Evening Primrose or Blackcurrant seed oil 500 mg. three times daily
• Vitamin C to bowel tolerance
• Garlic capsules 2 caps three times daily.
• Chlorophyll: Wheat Grass, Chlorella, Blue Green algae etc.

Vitamin B complex acts as a tonic for the nervous system and aids in dealing with stress.

Zinc and vitamin C enhance the immune response and assist in fighting viral or bacterial infection.

Selenium also works as a powerful anti-oxidant.

Garlic and chlorophyll both help to remove toxins from the body and the chlorophyll boosts energy because of its very close chemical relationship to haemoglobin.

HERBAL THERAPEUTICS

Immuno-modulators

These are herbs which stimulate and regulate the immune response. Some have a general tonic property while others may have a more specific action on only certain aspects of the immune system.

• Echinacea spp.
• Baptisia tinctoria
• Allium sativum
• Hypericum perforatum

Bitter digestive tonics

These will enhance digestion and assimilation of food and aid the body in obtaining all the essential nutrients from digestion. They may be especially useful in cases where there are co-existing food allergies. They also stimulate the liver which enhances filtering and cleaning of the blood and boosts immune function.

• Hydrastis Canadensis
• Berberis vulgaris
• Taraxacum off
• Radix
• Arctium lappa
• Verbena off.

Adaptogens

These are herbs working mostly on the adrenal glands which aid the body in adjusting to stress, they are especially indicated where there is any long term debility and weakness.

• Glycyrrhiza glabra
• Panax notoginseng (Panax pseudoginseng)
• Astragalus membranaceous
• Eleutherococcus senticosis
• Borago off
• Verbena officinalis

Stimulants

A pure stimulant such as Centella asiatica or Kola vera should not be used because, while the person will get energy for a while, the overall effect is to drain bodily resources and to worsen the situation.

Mild stimulants working as adrenal or nerve tonics or as nutritive agents may be appropriate even for long term use.

• Avena sativa
• Urtica dioica
• Ginkgo biloba
• Zingiber off
• Myrica cerifera
• Fucus vesiculosis
• Rosmarinus off
• Centella asiatica

Circulatory stimulants such as Rosmarinus off. and Ginkgo biloba are particularly helpful in combating the mental fogginess of M.E. All bitter herbs have some general uplifting and revitalising properties, Gentiana lutea is one of the most useful here.

Nervines

Herbs to regulate nervous function may be beneficial. They can help with some of the neuropathic symptoms and also with the depression that often accompanies the disease. Many of them have secondary actions which may also be useful in treating M.E

• Scutalleria later flora
• Verbena off
• Borago off
• Hypericum perforatum
• Passiflora incarnata
• Lavandula off
• Avena saliva and many more.

The great art of phytotherapy is in the blending of the correct herbs for each individual client.

The herbs must be chosen with care to accurately address the symptoms as well as the underlying cause. In the case of M.E. where the root cause is ambiguous then symptomatic herbal treatment will only be effective where it is accompanied by proper lifestyle adjustments, most particularly in regards to the diet and the level of toxins in the system.

Individualised herbal prescriptions provide room for continuous assessment of the whole patient picture and subtle adjustments can be made as the patient progresses and the symptom picture changes. Bach Flower Remedies enable the practitioner to treat at very subtle, even esoteric, levels and to address issues which cannot be reached by conventional therapies nor by regular phytotherapy. The herbal formulas themselves offer us an infinite array of possibilities. Although the basic ingredients may be similar in many cases, the formula can be precisely tailored to the individual needs and can change over time as the needs change. The dose can also be adjusted as required so that the possible permutations are almost endless.

Treating M.E. in this way offers great hope for amelioration of symptoms and hastening of the healing process.

CONCLUSIONS

In conclusion it must be said again that each and every patient presents with their own particular set of problems. We may make general assumptions based on epidemiological evidence but we cannot treat successfully unless we acknowledge the uniqueness of each person. Holistic herbal therapy offers the potential to be infinitely adaptable for every set of circumstances. Utilising dietary and supplemental therapy enables us to precisely control the internal milieu and by cleansing and toning the digestive processes we can make the body a less hospitable place for disease to lurk. This has the added advantage of actively involving the patient in their own therapy and forcing them to take responsibility for their own healing.

This is a chronic debilitating condition which is also called Muscular rheumatism, Fibromyositis or myofascial pain Syndrome. This is a group of nonarticular rheumatic disorders characterised by achy pain, tenderness and stiffness of muscles and also areas of tendon insertions and adjacent soft tissue structures.

Myalgia indicates muscular pain, whilst the term myositis means inflammation of muscular tissue and is an inappropriate term for fibromyalgia when inflammation is not present. For inflammation to be involved there should be heat, redness and swelling and in Fibromyalgia this is rarely the case. However there may be focal points of inflammation known as tender points.

The condition occurs mainly in females and may be induced by intensified physical or mental stress, poor sleep, trauma, exposure to dampness or cold, and occasionally by a systemic, usually rheumatic disorder. It may occasionally occur secondary to a viral or systemic infection.

It is particularly likely to occur in healthy young women who tend to be stressed, tense, depressed and anxious, but also may occur in adolescents (particularly girls) or in older adults often associated with minor changes of vertebral osteoarthritis. Men are more likely to develop a localised Fibromyalgia due to a particular occupational or recreational strain.

People with Fibromyalgia often have a tendency to suffer from Candida albicans (Thrush) and allergies and a flaring up of either of these conditions may leads to the appearance or aggravation of Fibromyalgia. This points to a possible overload on the immune and eliminatory systems and an overwhelming of the bodies defences.

Clinical Symptoms

Gradual onset of stiffness and pain usually begin as a diffuse aching which gradually worsens over weeks and months. The pain can be aggravated by strain and overuse. Tenderness may be present and is usually localised to small tender points "tender points".There may be local tightness and muscle spasm. Sleep is often poor with anxiety, fatigue and irritable bowel symptoms often present.

Prognosis and Treatment - Orthodox

Fibromyalgia may remit spontaneously (in milder cases) with decreased stress, but may become chronic or recur at frequent intervals. Low dose tri-cyclic anti-depressants such as Amitriptyline may be used to promote deeper sleep. It gives a very drugged sleep and the patient usually misses REM sleep patterns and wakes feeling groggy and hung over the next day. Aspirin and non steroidal anti-inflammatories have not been shown to be effective. Hydrocortisone injections may be given to areas of focal tenderness. Appropriate exercise, application of heat ,gentle massage and a low dose tricyclic anti-depressant seems to be the treatment of choice.

Holistic treatment.

Anyone who has had any dealings with fibromyalgia patients would agree that REST is paramount to the successful treatment. Beyond that diet, massage, herbal remedies, relaxation and visualisation techniques can all be usefully employed. Detoxification, tissue cleansing and allergy management are vital.

Diet.

Very many patients with Fibromyalgia suffer from an accumulation of toxins, especially acid wastes which tend to aggravate muscle inflammations and spasms, ultimately leading to arthritic changes in the joints. Initially a cleansing and detoxification programme will ease the load on the immune system and liver and remove acid wastes. A short fast should be undertaken the best method being a mono-food fast on white/green grapes or vegetable juice (carrot, beetroot, celery and parsley). This should be followed for as long as can be tolerated from 3 days up to a week. Most patients find 3 days difficult. However you may be surprised at what you can achieve.

The main toxins that accumulate in your body are acidic and nitrogen containing urea, uric acid,pyrimidines and purines. The acids and nitrogens are formed from the digestion of animal proteins, (all meats, seafood’s and dairy products). Certain proteins are worse than others, pork is worse than chicken, milk and cheese are worse than yoghurt and butter. Other acid forming foods are wheat,( especially refined flour products), sugar, tea, coffee, alcohol, vinegar (except apple cyder vinegar), pickles, processed and tinned foods, tomatoes, rhubarb, gooseberries, red and black currants, cooked spinach, margarine, all processed foods, eggs, chocolate, cod liver oil and peanuts.

A maintenence diet, should therefore avoid all the above foods and concentrate on fresh fruits and vegetables with limited amounts of cereal/grains, occasional fish and chicken and no processed or artificial foods at all.

The Following Foods are recommended:

Almonds, Artichoke, Barley, Black figs, Celery, Cherries, garlic, Goats milk, kale, Lettuce, Limes, Olive Oil, Onions, Pineapple, and Watercress.

The following Juices are also recommended:

Black Cherry, celery and Parsley, celery and Apple, Cucumber, Endive, Black Fig and Goats Milk.

Supplements:

Vitamin E.

This vitamin has anti-inflammatory action due to its effect on prostaglandin and leukotrine formation and it acts synergistically with other anti-oxidants as a free radical fighter. It inhibits the enzymatic breakdown of cartilage and stimulates cartilage synthesis. It should be taken in the form of d-alpha-tocopherol at a dose of 400iu./day.

Vitamin C.

As an essential nutrient for tissue repair, any deficiency of Vitamin C will lead to poor healing. In combination with Vitamin E, this vitamin will enhance the stability of the sulfated prteoglycons that make up cartilage and strengthen the tissue. It should be taken to bowel tolerance.

Eiosapentaenoic acid. (EPA)

Supplementing the diet with fish oils that provide EPA enhances the formation of anti-inflammatory leukotrines. Clinical trials have shown that 1.8gms per day was an effective dose.

Selenium.

This is a powerful radical scavenger and anti-oxidant that appears to work synergistically with Vitamin E. It also inhibits the formulation of the inflammatory leukotrines. Serum levels of selenium may be low in people with fibromyalgia and this suggests it is a useful supplement at 200mcg./day

Zinc.

This is another anti-oxidant that may be low in people with fibromyalgia. It is also essential for tissue repair. A supplement of 15 - 30mg./day may be helpful.

Manganese.

This is often low in people with musculo-skeletal disease. Supplementing with Manganese at a dose of 15mg./day minimises free radical damage.

Green Foods (Chorella, spirulina, wheat grass etc.,

These are rich in natural vitamins and minerals and also provide a high level of chlorophyll. They tend to support detoxification of the cells and improve oxygenation of the tissues which leads to improved energy levels.

Lifestyle.

It is most important to exercise regularly. Warm up should always proceed more vigorous exercise. Swimming, yoga , tai chi and walking may be more appropriate to start with whilst energy levels are low. Rest and relaxation is very important. Even if sleep is poor the patient should be encouraged to lie down and rest at various intervals throughout the day. Meditation and visualisation could be introduced if acceptable. When at rest the parasympathetic nervous system is predominant and the sympathetic nervous system less active. It is during parasympathetic dominance that most tissue healing , recuperation and repair occur, hence we must make time to relax in order to heal.

Massage therapy can be very helpful. Getting a member of the family or a friend involved is often the best course of action, then the patient can have therapy on a regular basis and results can be amazing. Massage particularly on the tender points can work well if very uncomfortable. No pain No gain!!!.

Hot applications, (heating pads, hot water bottles etc.) are soothing for the pain and stiffness. Hot mineral baths can also be appropriate. See Leaflet on Epsom Salt Baths.

Essential oils in baths can also be very relaxing. See Essential Oil leaflet.

There are many herbal preparations that can be used to reduce muscle ache and stiffness, improve circulation etc. there are many combinations that can alleviate the many symptoms of this distressing condition. I like to treat the individual for this condition, please contact me and I will make up a specific formulation to suit you.

You can send to the Fibromyalgia Association for a Free Information Pack. Send an A5 Envelope stamped with a 35p stamp to :

FMA UK

PO Box 206

STOURBRIDGE

WEST MIDLANDS

DY9 8YL.

Chronic inflammatory conditions are often resistant to conventional drug treatment and whilst anti-inflammatories are often able to alleviate some of the symptoms and make the patient more comfortable, they do not have much effect on the long term outcome.

Hard Line drugs such as Sulphazalazine, Methotrexate, Penecillimine etc, are supposed to limit the disease process, in my experience I have never been convinced of this, and with the effects they have on the body I will remain unconvinced that they are worthwhile.

Steroids even injected locally have an adverse effect on the joint, and whilst they can sometimes be a very effective pain relief, they are not the answer. However as the pain is sometimes so intense patients often take this course; providing they are short, sharp treatments and not long term use, they have their place.

One of the first things that has a positive effect is to remove toxins from the body with some kind of fast. Doing this with some kind of cleansing programme is often the answer; if the patient is able to cope with this. I find the easiest fast especially for the older patient is one consisting of Pears, Rice and Root Vegetables. You may eat as much as you like and I find that cooking up a pan of Root Vegetables and dividing it into 2, blending half into a soup and keeping the rest whole for evening meal works best. A steamer cooks rice really well and you can even steam the pears for a change, especially for breakfast. Lots of water completes the fast, at least 3 Litres per day preferably drunk warm or at room temperature. Keeping this up for 3-5 days is adequate, but even 2 will help.

Toxins deposited in the joints are acidic and for reasons that are not completely understood they seem to be deposited in adipose tissue at the ends of long bones which lead to a chronic inflammation. These toxins are formed from animal proteins such as meat, sea food and dairy products, some of which seem to be more detrimental than others. Pork is worse than chicken, milk and cheese worse than yoghurt with seafood seemingly the worst of all. Other acid forming foods are alcohol, chocolate, coffee, eggs, gooseberries, pickles, polyunsaturated margarine and processed fats, red & black currants, red meat, rhubarb, tomatoes, vinegar (except cider vinegar) and wheat. After the fast of anything from 3 - 5 days a maintenance diet avoiding the foods above with limited amounts of cereals and grain and with no artificial, processed foods is best. This fast can be carried out on a shorter basis, say for one day a month in future. Drink before or between meals not with or straight after meals. Diluting digestive juices prevents adequate digestion of proteins and can cause indigestion and slow down the rate of absorption of proteins thereby intensifying allergic reactions. Try to avoid mixing protein and starch together at the same meal as each require a different pH range for digestion to satisfactory. Certain juices are also found to be helpful during the maintenance diet. Black Cherry, Celery and apple, Celery and parsley.

Osteoarthritis is a degenerative disease that usually occurs in the weight bearing joints of older people. The bone cartilage wears away so the bones become thickened and distorted and the joint becomes painful, stiff and swollen. Taking plenty of anti-oxidants such as Vitamin C, Vitamin E and Beta-carotene. Magnesium and Potassium are necessary for maintaining muscle strength and preventing spasms. Zinc and Selenium are also useful. Eat mostly vegetables, with two or three small portions of protein or fish per week. In Osteoarthritis there is much evidence to suggest that Solanaceae foods may cause joint pain. They inhibit normal collagen repair and aggravate the joint. Avoiding these foods means cutting out Aubergine, Cayenne, Peppers, Potatoes, Tomatoes and Tobacco.

Rheumatoid Arthritis is a chronic complaint effecting more women than men and affecting the synovial membrane around the joint which becomes painful and swollen resulting in pain and stiffness, resulting in progressive destruction of articular and periarticular structures. In Rheumatoid Arthritis there seems to be a problem with citrus fruits so Grapefruits, Lemons, Limes & Oranges should be cut out or kept to a bare minimum. Supplements for Rheumatoid Arthritis should include large doses of fish oils containing Eicosapentaenoic acid (EPA) enhances anti-inflammatory prostaglandins (PG3 series) and inhibits the formation of inflammatory leukotrines. 1.8 gms is the best dose. Magnesium at 200 -400mg daily, Zinc at 15 - 30mg per day and Selenium at 250mcg per day. Calcium panthothenate at 2g per day proves useful for some. Gammalinnolenic acid (GLA) the active constituent in Evening Primrose Oil acts in a similar way to the EPA in Fish Oil by enhancing the production of anti-inflammatory prostaglandin’s (PG 1 & 2 series)but a dose of 3,000mg daily is needed. Selenium at 250mcg per day. Calcium panthothenate at 2g per day proves useful for some. Zinc at 15 - 30mg per day and Selenium at 250mcg per day. Calcium panthothenate at 2g per day proves useful for some.

Sample diets can be provided on request as can exercise sheets.

Dairy Free Diet.

Cow's milk, which is a staple food for many people, especially children, can be the cause of many problems, including allergic reactions, digestive disorders and catarrhal congestion. This surprises many people, as we have been brought up to believe that milk is supposed to be the most natural, health-giving food. Milk however was designed for calves who 1. grow at a much faster rate than babies and 2. have a build up of the correct fermentative bacteria in their intestines, to enable them to digest grass and differs considerably from human milk which is specifically designed for babies. Therefore it does not seem so surprising that in some people cow's milk creates a lot of fermentation, producing gas which causes distension, discomfort and in some cases severe pain. Some people are allergic to the protein in milk, particularly 'atopic' (genetically inherited) children who develop infantile eczema often followed by asthma and hay fever. They may be able to tolerate Goats Milk, which has a slightly different protein, otherwise Soya Milk (made from the Soya bean) is a good substitute. There are many kinds on the market now, most of which have a perfectly acceptable taste. Cow's milk is high in saturated fats and gives many people problems. It is high in cholesterol and increases the risk of heart and circulatory problems. Goats and Soya milk are much more easily digested. Many people, who have suffered all their lives from catarrhal problems including sinusitis, tonsillitis, ear infections including 'glue ear' in children and so on, experience a dramatic improvement if they cut out milk and milk products from their diet. Some, who are actually allergic to milk, must cut it out altogether, others benefit by reducing them to a minimum, and may tolerate skimmed milk, cottage cheese and yoghurt. There are many products on the market made from the Soya bean such as Tofu (fermented Soya curd) and Soya flour, a variety of Soya breads and Soya ice creams etc. can now be easily obtained. The risk of protein deficiency as a result of a milk free diet normally only applies to vegetarians or vegans who do not eat meat, fish, poultry, eggs etc., and rely heavily on cheese as a source of protein. They should be particularly careful to obtain enough protein from nuts, seeds and grains etc.

Foods To Avoid.

Milk: fresh, dried, condensed and evaporated. Cheese: Hard, cottage , cream etc. Cream and creamed foods : custards cream soups, ice creams, quiche etc. Butter, buttermilk and margarine. Cakes, muffins, biscuits, pancakes, chocolate etc. Hamburgers, sausages and all processed foods containing milk products. Milk based sauces. Baking Mixes. Any food or medical product containing any milk derivative (and there are loads) e.g. casein, casinate, whey, lactose or milk solids.

Food Substitutes.

• Instead of Milk use Soya Milk or Goats milk (if allergy is only to cow's milk)
• Instead Of Ice Cream use Fresh fruit sorbets, Soya ice cream (e.g. Swedish Glace) .
• Instead Of Mayonnaise use Tofu dressings, Soya yoghurt(you can flavour this).
• Instead Of Cheese use Soya cheese( which is a little easier to obtain now).
• Instead Of Butter or Margarine use Soya margarine, flax or a blend of flax and other high quality organic, cold pressed oils. Do not use polyunsaturated fats as they are full of trans fatty acids that are carcinogenic. Quark is partially fermented and pre-digested and is often tolerable.
• Nut Milk : 1 handful of nuts per cup of water. Soak overnight then push through blender in the morning. Will not keep well so drink within 2 hours.
• Tofu Dip or Dressing: Place 250gms of soft tofu in a blender or processor. Add one tablespoon of tahini (Sesame Seed Paste) a splash of tamari (Soy sauce),the juice of 1/2 Lemon chopped chives and crushed garlic or any other flavouring you like. Process till smooth and eat within 48 hours.
• Tofu Cheese Cake. Blend 350gms of soft tofu with the juice of 2 lemons,2 mashed bananas and a little honey. Simmer 2 teaspoons Agar powder in 1/4 cup of fruit juice for 4 minutes. Blend into Tofu. Bake in a pie crust and sprinkle with cinnamon. Bake at 180 degrees centigrade for 20 minutes.

The dangers of a Dairy Free Diet is calcium deficiency, as milk products are often used as the main source of calcium. The daily requirement is thought to be between 400 and 1000mg. In Great Britain it is 400mg. Only 40% of calcium intake is actually absorbed. These days many foods are calcium enriched. The rate of absorption depends on several factors, the presence of Vitamin C and Vitamin D and magnesium. So if taking a supplement make sure it contains Magnesium and Vitamin D. Factors that prevent the good absorption of Calcium are foods containing oxalic acid ( in spinach and rhubarb) and phytic acid (present in grains particularly wheat bran).

Sources Of Dietary Calcium.

• Milk Products mg./100g.
• Cheddar Cheese 800
• Camembert Cheese 380
• Yoghurt 180
• Goats Milk Fresh 129 (Most are now calcium enriched)
• Cows Milk 12
• Cottage Cheese 60

Nuts, Seeds & Beans.

• Almonds 250
• Soya Flour 250
• Brazil Nuts 180
• Haricot Beans 180
• Red Kidney beans 140
• Tofu 128
• Sunflower Seeds 120
• Buckwheat 114
• Butter beans 85
• Walnuts 61
• Peanuts 61
• Soya Milk 21
• Sesame Seeds 11

Fish.

• Whitebait (fried) eaten whole 860
• Sprats Fried eaten whole 710
• Sardines 550
• Shrimps 320
• Pilchards 300
• Prawns 150
• Haddock 110
• Oysters 110
• Salmon (Tinned) 93

Vegetables & Fruit.

• Parsley 330
• Dried Figs 280
• Turnip Tops 250
• Kale 225
• Watercress 220
• Broccoli 100
• Dried Apricots 92

Other.

• Kelp 1093
• Blackstrap Molasses 579
• Black treacle 500
• Carob Powder 352
• Brewers yeast 210
• Tripe 150
• Egg Yolk 130
• Cocoa powder 130