Wellness Plan

for client with chronic fatigue, underweight, digestion, absorption issues.

Prepared by Ilanit Tof

Healing Objectives
build strength and nourishment

Healing FoodOverview
Since you are already familiar with and using many whole and natural
foods, you are in the perfect position to really utilize the healing
benefits of a variety of grains, beans and other natural foods more
fully. You can become familiar with varieties that may be new to you,
use the ones that would be most beneficial at this time and learn quick
and easy ways to incorporate them into your life.

Chewing
Aim to chew each mouthful thoroughly. This strengthens your digestive
capacity. Eating slowly and chewing sufficiently - till the food
reaches a liquid consistency in yout mouth - helps your body to balance
your weight and heal your digestive system.

Grains
Grains are nourishing and provide the sustenance, vitality and balance
that you need. Aim to have 30-60% of each meal consisting of grains or
whole grain noodles. Avoid crackers in all forms as a regular food.
They are hard and contracting and too harsh on the digestive system.
They are drying and don’t have a lot of life force in them.

Millet is a priority for you. It nourishes the Spleen/Pancreas/Stomach,
helps to build and nourish muscle, provide long lasting energy,
diminish sugar cravings, soothe indigestion and gastrointestinal
complaints.

For the first month, aim to incorporate millet into your diet. You can
use it as a whole grain (hulled millet), which can be cooked as the
main grain in your meal, as a porridge, as a soft gruel-like porridge
or a creamy porridge, and can also be made into a loaf, patties,
burgers etc.

Brown rice is another staple to have on hand frequently. It can
reheated and cooked with other grains and seeds and beans. All grains
can be boiled but are more strengthening and digestible if pressure
cooked. If you don’t already have one, you may want to look into buying
one. I can provide advice in what to look for when selecting a pressure
cooker.

Breakfast
To cook millet for breakfast, use the ratio of 1 cup millet to about 4
cups of purified or spring water and 1/8 to 1/4 teaspoon of Celtic sea
salt. Bring to the boil and simmer for about 20-30 minutes. You can
cook less or more, but use this ratio. The millet can be lightly
toasted in the pan for a few minutes before you add the water and the
salt to give amore nutty flavour or you can soak it in water without
the salt for a few hours or overnight.

Other breakfast grain options are rolled spelt, rolled brown rice
flakes (very soothing to the digestion - try Lowans brand), millet
flakes, millet meal (very soothing to the digestion) rolled quinoa or
whole quinoa. Combinations include quinoa and rolled oats (highly
recommended), quinoa and millet, quinoa and rice.

The standard recipe for millet for other meals is as above (can be
soaked or toasted) but use 2.5 -3 cups water per cup of millet. If you
have leftovers you can press it into a loaf tin, let cool and slice.
This can be topped with thick pumpkin or sweet potato puree or toasted
nuts or seed and accompanied with steamed veggies for a meal. Millet
slices are nice when flax seed oil is drizzled on them.

Chestnuts
Chestnuts fall somewhere between a grain and a legume energetically and
in use. They are extremely energizing, yet low in fat and easy to
digest when properly prepared. Chestnuts are very nourishing and
strengthening. Buy the fresh ones in autumn and roast or boil. Also buy
the dried ones (from the deli near Bi-Lo at Fountain Gate) and soak
overnight (use the soaking water in cooking - it becomes extremely
sweet), then cook for 45 minutes with a pinch of salt. Top with flax
oil and/or rice malt as a dessert. Also soak overnight then cook with
your rice or with adzuki beans.

You can also buy chestnut flour and incorporate that into recipes,
porridge (try chestnut flour and millet meal topped with flax seed meal
and flax oil! Yum!)

Salt
Use Celtic Sea Salt moderately in all cooking. Don’t over do it but use
it in all bean, grain and vegetable dishes. Use 1/8 teaspoon per cup of
uncooked grain and 1/4 teaspoon per cup of dry beans (with beans add
when beans are almost done; with grains add at the start of cooking).
Unrefined salt in crucial in being able to digest food, for vitality
for proper thyroid function, for digestion function, to neutralise
acidity, for immune health etc.

Cooking Oil
Keep using up to three tablespoons of flax seed oil a day. Cook with
Organic Sesame oil, rice bran oil and Unrefined coconut oil. Occasional
use of organic unrefined olive oil is also an option.

Nuts and Seeds
Soak almonds overnight with a pinch of salt, then drain and let dry.
Eat them as is or lightly toast either on their own or with a drizzle
of shoyu or tamari. Eat at least 7-14 almonds a day. This small amount
makes a good and quick snack. Chew them very well (eat one at a time).
Almonds build ojas - the Ayurvedic concept of vital life essence.

You can also do the same with pumpkin seeds and sunflower seeds. With
the seeds you can make extra and store them in a glass jar in the
fridge and use them to top your grains and vegetables with.

Lightly toast sesame seeds (unhulled preferably and organic) and mix
them into freshly cooked millet or rice.
You can do the same with walnuts

Use Tahini (sesame butter) to make sauces. With leftover vegetable
stew, bring to the boil, add 1-3 teaspoons of tahini, a drizzle or
shoyu (preferably) or tamari, then add some kuzu diluted in a few
teaspoons of water and add to the vegetables, stirring rapidly till it
thickens. Use it to top millet slices, rice or buckwheat or spelt or
kamut pasta.
Drizzle a little flax oil on top and serve with steamed greens tossed
with toasted walnuts.

Tempeh
Start using this soy food once-twice a week. It is available in the
fridge at Coles. The unflavoured (green package) is best. Slice thinly
and simmer in tamari and mirin for at least ten minutes. Can also be
shallow fried in sesame oil and then seasoned with tamari or deep fried
and oven baked to make tempeh fingers with are also a good on -the-go
snack

Sea Vegetables
Use kombu sea vegetable in cooking beans and occasionally grains as
well as soups
Use wakame in miso soup

Miso soup
Try to make miso soup with the refrigerated Mugi miso several times a
week. Simmer 1 shiitake mushroom in 1 cup of water with a few tiny
pieces of wakame. Add some thinly sliced vegetables like carrots or
spring onions or leeks or a combination. Then when the vegetables are
cooked, take out a few tablespoons of the soup (in a bowl or measuring
cup) and stir in ½ to 1 teaspoon of miso. You can also add a few drops
of the juice of grated ginger at this time, once in a while. Bring the
soup in the saucepan to a full boil then down to a simmer (so it isn’t
bubbling - you may need to put a flame deflector underneath). Then add
the diluted miso and simmer on the lowest possible setting for 1-2
minutes. Place in a bowl and top with a green garnish such as chopped
parley, chives or spring onion greens. Eat before your main meal or
even with breakfast as is the custom in Japan.

Mochi
Experiment with this vitality boosting rice preparation in soups and
vegetable dishes. Can also be put in a waffle iron and topped with rice
syrup and flax oil as a treat!

Vegetables
Focus on round, ground vegetables and makes soups ans stew with them.
Examples include pumpkin, sweet potato, onions, cauliflower, turnips,
swedes.
Also have green leafy vegetables like bok choy and hard Chinese leafy
broccoli.

Sweeteners
Use organic rice syrup and organic barley malt moderately for desserts
and sweet cravings. For a quick dessert, top cooked millet or rice or
pumpkin with flax oil and a few teaspoons of one of these syrups.

Fruit
Minimize fruit and avoid regular consumption of tropical fruit like
bananas. Focus on lightly cooked fruit like stewed apples and pears etc.

Minimize dairy products. Try organic dairy products or goats yoghurt
and wean off them over time.

Medicinal Drinks
Use Kukicha tea - either in twigs which are boiled or as tea bag. This
alkalizes the system. If indigestion is a problem pour the tea over ½
an umeboshi plum and put a few drops of shoyu or tamari in the cup and
sip slowly and eat the plum. The recipe for this is:

Ume sho ban
Pour ½ to 1 cup of boiling kukicha tea (made from boiling the 1-2
teaspoons of the kukicha twigs for 5-10 minutes in 2-4 cups water or
from a kukicha tea bag then brought to the boil again) over ½-1
teaspoon of shoyu or tamari and the flesh of 1/4-1/2 an umeboshi plum.

Can be taken before breakfast or when feeling tired or weak.
Strengthening and revitalizing.

Ume sho kuzu

This can be added later.

Sweet vegetable drink

This can also be added in a few weeks.

Black Tea is not the best choice. It is highly astringent and
dehydrating and can actually contribute to weight loss and depletion.
The Chinese drink it after fatty food is eaten to reduce the calorific
absorption. It can also cause tiredness by affecting the adrenal
function especially in the amounts that you describe. Try Green
Medicines Mountain Breeze teas twice a day. It also addresses
constipation and digestion problems such as reflux.

Drink only when thirsty. Drinking too much water can weaken your kidney
energy and your whole body’s vitality. Trust your thirst.

Healing Herbs

Siberian Ginseng
Avena (Oats)
Ashwaghanda

Healing Superfoods and Green Superfoods

Aloe Vera Juice
1/4 cup 1-2 times daily

Spirulina
½ tsp to 1 tablespoon daily

Maca
1/4-1/2 tsp twice daily

Healing Homeopathics
Nervatona

Healing Friendly Bacteria
OMX

Healing Essences (Flower Power)
Start with Australian Bush Flowers Dynamic Blend. Seven drops upon
awakening and before bed. Keep them on your night stand. I call them
Harry Potter drops because they work like MAGIC!!! Do a four week
course and depending on your response to them I will make a customised
blend if necessary. Dynamis is perfect for addressing deep seated
fatigue.

Healing Scents (Aroma Power)

Use pure essential oils (eg Young Living)
Lavender, Sandalwood - they are relaxing and restoring and nurturing.
Dilute in a base oil and rub into your lower back before bed or after a
shower.

Healing Movement

Try yoga. Poses such as should-stand nourish the thyroid and there are
poses to help digestion. Pose of a Child would be good for you as well.

Healing Practices

Abyjanga - Ayurvedic Sesame Oil Massage
This helps to restore vitality and balance. It is very nourishing and
helps to build energy.

Pour sesame oil into a glass jar. Stand in a saucepan filled with some
water and bring to the boil till the sesame oil is warm. Massage the
oil into your skin starting with your face and working down to your
feet before a shower.

Healing Body Therapies
Try Shiatsu.
Jin Shin Jyutsu

Healing Energetics

Jin Shin Jyutsu Finger Holds

Jin Shin Jyutsu 36 breaths for restoring vitality
Hold you hands under your arms - as if you are hugging yourself - your
fingertips will rest on the outer edge of your shoulder blades and your
thumbs on your chest. Think of yourself as Being a Smile. Breath out,
thinking of your energy flowing down the front of your body to the
toes. When you feel like breathing in again (there may be a pause)
think of the energy flowing up your back to where your neck meets the
base of the skull, then breathe out again as your energy washes over
your head and down your front. Repeat up to 36 times.

Healing Aesthetics
use only chemical free organic cosmetics.
Miessence is the most reliable in organic standards. I have watched
them grow form the founder blending in her kitchen to being an
international presence and influence on the international scene and
they have not compromised one iota since.

Healing Environment

spend time in nature
stand/walk barefoot on the grass

Healing Reading

The Cure is in the Kitchen by Dr Sherry Rogers
The Self Healing Cookbook by Kristina Turner
Healing with Wholefoods by Paul Pitchford
The Hip Chicks Guide to Macrobiotics by Jessica Porter
Seasonal Variation: WholeSummer Meals by Ilanit Tof

Healing Notes/Reminders
Stay Calm!

Healing Homework

Listen to Ishaya tape
explore www.ishaya.org

Healing Review

Implement changes over 4 weeks and re-assess

Note: It is the innate wisdom of your body/being that accomplishes the
True Healing. These modalities are designed to remove blockages and
toxins and fill deficiencies that may be obstructing that healing from
occurring and expressing itself in your Ultimate Wellness.

Copyright © 2006 Ilanit Tof. All rights reserved