Adequate water can actually reverse athrosclerosis (hardening of the arteries due to plaque build-up). It seems that water can actually flush the arteries of plaque.

It also expands blood vessels and makes arteries more elastic, which is essential for healthy hearts.

Most importantly, I believe, is that adequate hydration raises the metabolism and allows for stored fat to be burned more efficiently as well as slowing heart rate, reducing blood pressures and reducing fluid retention.

Drink enough water to make your urine clear and colourless all day. Limit coffee, tea pop to three cups a day.


Breakfast should include at least four grams of fibre, which in turn reduces cholesterol and fat in the blood.Every 10 grams. Of cereal fibre reduces the risk of heart disease and diabetes by 30 percent.

It also reducescancerand diabetes risk. Good sources of fibre are cereals, dried beans and lentils.

It is suggested that adding nuts and seeds to breakfast cereal and to have a whole piece of fruit as well. Whole wheat toast, a bagel or a bran muff is not a good source of fibre.

It’s important that one eats breakfast within 30 minutes of waking.

It also reduces the risk of cancers by preventing absorption of carcinogens and reduces cholesterol by preventing its absorption.


Choose at least two different vegetables at lunch and at supper. Eat a minimum of one cup of vegetables at each meal then eat the rest of your meal. Rice, potato and corn are starches and are not counted as vegetables. Meat: Eat a maximum of 100gm. Of meat, pork, chicken or fish a day


Walk for 25 minutes every night after supper.

It can lower your blood sugar by 50 per cent, but best of all when one exercises as described above, your body is burning calories the whole time you sleep.

Walking for 25 minutes after supper raises your metabolism, releases growth hormones which suppress appetite for late night snacks and act as a natural fat burner overnight.

Regular weigh-Ins: People with cancer, diabetes, high cholesterol/heart disease, bowel problems and those who are overweight, generally have five things in common!

They are:
  • Small or no breakfast with adequate fibre.
  • Inadequate water consumption.
  • Inadequate activity after supper.
  • Inadequate daily fibre intake.
  • Inadequate daily vegetable intake.
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