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BOOKS

Dr Greger is just the most-evidenced expert in nutrition I have ever come across. Honestly, this should be your bible for living a healthy life and feeling great. It’s so persuasive you will be completely convinced and so much more likely to stick to a healthy way of eating: How Not To Die: Discover the foods scientifically proven to prevent and reverse disease by Dr Michael Greger

The Dalai Lama and Daily Mail both think Dr Greger is on the money! This book may help those who are susceptible to illnesses that can be prevented with proper nutrition. — His Holiness the Dalai Lama

Get the cookbook to go with it: You can pick it up at the same time as your groceries from TVK or on Amazon  The How Not To Die Cookbook: Over 100 Recipes to Help Prevent and Reverse Disease

#BOSH! Healthy Vegan: Over 80 brand-new recipes with less fat, less sugar and more taste. As seen on ITV’s ‘Living on the Veg’ by Henry Firth, Ian Theasby

Healing Through Nutrition: The Essential Guide to 50 Plant-Based Nutritional Sources by Eliza Savage

Oh she glows – great plant based recipes from the popular Angela Liddon

Oh she glows every day

Sugar – a popular science book by one of the first scientists to raise the warning flag over sugar in our diet – read if you need convincing that sugar should be shown the door John Yudkin, Pure, White and Deadly

The 4 Pillar Plan: How to Relax, Eat, Move and Sleep Your Way to a Longer, Healthier Life Dr Rangan Chatterjee

Chloe Brotheridge is trained in so many disciplines and has a hungry mind for finding ways to live more calmly and confidently.

 The Anxiety Solution: A Quieter Mind, a Calmer You

These are books by scientists who use proven methods to improve your mental wellbeing –

Mindfulness: A Practical Guide to Finding Peace in a Frantic World (Includes Free CD with Guided Meditations) by Professor Mark Williams, and Dr Danny Penman

The Mindful Self-Compassion Workbook: A Proven Way to Accept Yourself, Build Inner Strength, and Thrive by Dr Kristin Neff, a world leading expert in this field

FOOD

I’ll refer you to alot of similar brands which produce organic, ethical foods which have a good reputation. This fits my ethics and I believe is the right thing to do. You can of course find cheaper versions of everything if these aren’t the products that you want in these quantities at these prices. Anything bought through these links helps keep this site and all this research funded, so I thank you for anything you buy after visiting any of the links here. 

Low fat high protein foods are really helpful in creating sustained energy and to support your liver function: 

You can go to The Vegan Kind Supermarket (TVK) , and just shop all of these items, if you want to do it more ethically than via Amazon. I’ve also provided Amazon links, because that’s where alot of people just prefer to shop for convenience. 

The Vegan Kind Supermarket is here

Quinoa – really high in protein, and although it’s like a grain it is actually a seed! You cook with it like a grain though, use instead of couscous or bulghar wheat or pasta. 

TVK homedods british wholegrain white quinoa

Tofu

Marinated tofu for taste and ease from TVK

Braised for added taste and texture, from reputable marigold from Amazon

Lentils

Red ones for adding body to soups and casseroles 

TVK lentils

Amazon 

Green ones for texture and to add to salads, or stews

TVK suma organic green lentils

Amazon

Sesame Seeds

check out why sesame seeds are so amazing for you here: https://gilbertssyndrome.org.uk/sesame-magic-for-your-liver/

For recipes try this : ‘the magic of tahini’
Whilst you’re at The Vegan Kind Supermarket, you can stock up on these store cupboard essentials:

Meridian organic sesame oil 
Suma organic sesame seeds 
Al Fez tahini

Or from Amazon: Hatton Hill 1kg of sesame seeds

Flax Seed

Milled Flaxseed enables you to get the most goodness out of it, as opposed to just the oil. Not only does it lower blood pressure, help stop you feeling down, fights tumours but it also combats liver disease. For those of us steering clear of nasty fats which make us feel sick (as our livers struggle with them), this is a great option to add for it’s Omega3 benefits and protein. Here’s me with mine! Get yours here. I add it to breakfast cereal and you can add to baking mixes too.

Hemp powder – you can add to breakfast cereal, porridge, cakes and biscuits, pastry, sauces, smoothies etc. 

Cold pressed organic hemp from TVK

Amazon bulk buy

Chia seeds / powder

Seeds – these really absorb water and the texture is something you can love or hate, best added to cereal and porridge to my mind: Naturya chia seeds from TVK

Amazon

The ground seed is a bit more flexible as you don’t get the gritty crunch of the seed, again, use as the hemp powder, and if you are baking vegan it can really help hold baking together if you’re not using eggs. I’ve bought this Hatton Hill milled Chia and it was very good

You can also get varieties of mixed chia and flax milled

TVK have a ton of products with chia seeds in them, just search ‘chia’ on their website

Nuts – stabilise blood sugar and have useful nutrients and could fight fatty liver. You don’t need many to make a positive difference, nutritionally, and they are high in fat so best in moderation. Also best to avoid the roasted salted ones too!

Almonds in particular get a good press, as do walnuts, pistachios and peanuts

Choose organic for you and for the environment:

Real Food Source are a well known company providing lots of health foods at a reasonable price, based in Scotland with good ethics.

Suma wholefoods have a great ethical reputation and you can buy these from TVK

Meridian smooth almond nut butter is a go to staple 

Pip and nut are a newcomer to the nut butter market and make some fine nut butters

Small almond butter ; Large almond butter

Walnuts: 

TVK Suma organic walnuts

Amazon

Pistachios:

These are the raw nuts, not salted, so you can pop them in baking or cooking. The snack ones are often covered in salt, which is fine in moderation, but not for high consumption.

Peanut butter:

Tom Oliver peanut butter with peanuts and nothing else!

Whole Earth Organic peanut butter is ethical and super tasty, and doesn’t separate 

Biona produce a good value bulk buy and ethical peanut butter, but their nut and seed butters do tend to separate

Supplements

You can get a wide range of vitamins and supplements here at Approved Vitamins

Generally liver function supplements that you may want to try, but which may or may not work for you include : 

milk thistle

Dandelion root often comes mixed with other things: this is one of those ‘liver complex’ supplements with a bunch of things that are said to help the liver.

Artichoke,

Ginseng. I’ve taken Korean ginseng in the past and felt a bit weird, but you can try if you wish

but Siberian ginseng seemed fine, perhaps because it isn’t actually ginseng (don’t ask me why they call it that) and just an adaptogen- I’ll do a post on this in time on these

These work for me and are the three I take regularly for my energy levels:

Brahmi / gotu kola

Is a bit like caffeine and supports your ability to focus and your memory, it’s much more gentle though and I tend to take one if I find I need an extra boost towards the end of the week or after a bad night’s sleep, Fushi are a well known brand

Ashwagandha is an adaptogen and helps support the body in dealing with stress, stabilising blood sugar and cortisol – organic india were my go to brand, but can be difficult to get hold of. I’m trying these by Zipvit as they got great reviews.

Viridian do an option too

Fushi is a brand that has also had good reviews

Rhodiola roseaViridian Maximum Potency – the best and the only in my personal opinion! This has transformed my energy levels, and I’ve been able to do things that I thought I’d never be able to do again. Over time, with taking both Rhodiola and Ashwagandha I found I just stopped flagging the way I used to. If for some reason I don’t take them for a few days I very quickly become exhausted again

Websites

The Vegan Kind supermarket of course, which has a wide range of food, books and household products which are kind to you and the environment, less toxic and better for you

Low fat/sugar recipes from the Vegan Recipe Club| VRC

Oh She Glows vegan recipes for a healthier life

https://nutritionfacts.org/ tells you the best things to eat for a long life, highly evidenced! No animals involved 🙂

www.calmeryou.com helping you deal with anxiety – often present for people with Gilbet’s Syndrome

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