Try to find a source of organically grown fruits and vegetables and organically raised free- range eggs and meats. This is not always possible in certain shopping centres and you can only do your best. Some supermarket chains have a great selection of healthy and/or organic products available.

Some books give long lists of the specific fruits and vegetables that are most likely to be highly contaminated with insecticides. However, if you avoided all of these foods, you would be missing out on valuable nutrients and also much pleasure. You can always try to purchase organically produced food, but please do not become highly stressed or anorexic if this is impossible all the time. It is important to support organic farming by increasing consumer demand for these products. This will help our internal and external environment, and protect the future for our children.

• Fruits and vegetables with deep bright pigments such as orange, yellow, red and green colors are very cleansing. Good examples are carrots, pumpkin, papaya, mangoes, berries, citrus fruits, cabbage (red, purple & green cabbage), & capsicums. Raw vegetables that are highly liver cleansing because of their high sulphur content are cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower), garlic and onions. Fresh is best, especially for vegetables, salad items and fruit, so choose firm, clean (organic and/or in season where possible) produce, and refrigerate when necessary. Only wash fruit and vegetables when you wish to use them, as this prevents them from sweating and deteriorating.

• Canned fruit – in natural juice only, however poaching your own fruit is much more delicious.

• Mushrooms (field, shitake, button), potatoes, yams, avocado, olives, and seaweeds and sea vegetables (Kombu, Arame, Nori, Wakame).

• Raw nuts – purchased raw and fresh, such as Brazil nuts, almonds, macadamias, cashews and walnuts, hazelnuts, pecans, and peanuts.

• Raw seeds – buy in small quantities and refrigerate. Flaxseed (linseed), sunflower, sesame, alfalfa, pumpkin seeds.

Rice and Grains – wheat, couscous, buckwheat, rye, barley, oats, quinoa, amaranth, spelt, kamut and rice (brown, biodynamic, sweet, basmati, jasmin, glutinous, long grain, wild rice and white rice).

• Legumes – These can be raw, cooked, canned (check out the packaged goods section for some ideas) or sprouted. The varieties are endless, try as many as you can as they are an essential source of protein and fibre. Green and yellow split peas, red and brown lentils, chick peas, broad beans, kidney beans, cannelloni beans, black, adzuki, mung, borlotti and butter beans are just a few. Canned beans are convenient – there are brands available in most local supermarkets/health food stores that have no sugar or additives and have a large variety of beans to choose from.

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