Wildwood Flower

There are so many versions of this , and so many different singers have had a go.Lyrics vary as well . It originally a poem written in 1860.This is Reese Witherspoons version of the lyrics some i don’t like and would change to the original words which do make sense.I will put the original poem on here.The Carter family i believe wrote a tune to go with this poem and changed some of the words , or perhaps forgot them and made some up.June Carter Cash , Johnny Cash’s wife used to come on at his concerts and sing it.

I’ll twine ‘mid the ringlets of my raven black hair,

The lilies so pale and the roses so fair,

The myrtle so bright with an emerald hue,

And the pale aronatus with eyes of bright blue.


I’ll sing and I’ll dance, my laugh shall be gay;

I’ll cease this wild weeping  drive sorrow away,

Though my heart is now breaking, he never shall know

That his name made me tremble and my pale cheeks to glow.


I’ll think of him never  I’ll be wildly gay,

I’ll charm every heart, and the crowd I will sway,

I’ll live yet to see him, regret the dark hour

When he won, then neglected, the frail wildwood flower.


He told me he loved me, and promised to love,

Through ill and misfortune, all others above,

Another has won him; ah, misery to tell;

He left me in silence — no word of farewell.


He taught me to love him, he called me his flower

That blossomed for him all the brighter each hour;

But I woke from my dreaming, my idol was clay;

My visions of love have all  faded away.

Here is another version

Wildwood Flower C photo

How much water you need in a day

Quite an interesting article I have just read today.

I am always being told I don’t drink enough water.They tell me I should be drinking 2 litres a day , but really weight , gender and age also come into the equation. I personally struggle to drink anywhere near two litres or 3.5 pints.That seems an awful lot to me.But the experts say ……

How much water you should REALLY drink in a day revealed (and there’s a simple formula to use to calculate the amount you need as it’s different for everyone)


  • Medical research centre suggests men should drink 13 cups a day on average
  • It also reports women should drink about nine cups
  • But as every body is different a formula can work out the exact amount you need

By Imogen Blake For Mailonline

PUBLISHED: 10:13, 19 June 2017 | UPDATED: 17:00, 19 June 2017

From feeling less tired to clearing up spots, drinking enough water can cure all sorts of ills.

But the majority of people simply don’t drink enough of it.

Medical research centre the Mayo Clinic in Minnesota reveals that men should be drinking 13 cups of it a day on average, while women could consume nine.

But every person’s body is different – and the amount you really need to drink can be worked out using a simple scientific formula.

Symptoms of dehydration can include dry skin, a headache, dizziness and even fainting

How much water should you be drinking?

The formula for how much water you should be drinking:

Step 1: Take your weight (in lbs) and divide it by 2.2.

Step 2: Multiply that number by your age.

Step 3: Divide that sum by 28.3.

Step 4: Your total is how many ounces of water you should drink each day.

Divide that number by eight to see your result in cups.

If you’ve been drinking enough water throughout the day, your urine should be a very pale colour rather than a deep yellow

However if you exercise regularly, you’ll of course need to drink even more water to replace the liquid you’ll lose through sweat.The American College of Sports Medicine reports that you should drink an extra 12 ounces of water for every 30 minutes of exercise.

Your diet can play a large role in helping to keep you hydrated.

Eating foods with a high water content, such as watermelon, cucumber and celery, can help flush out toxins in your body.

However, eating salty foods can do the opposite as your body will retain fluids to help dilute the sodium you’ve just consumed – which is why we often bloat after eating sodium-rich foods, and get thirsty.

My calculation comes to 23 cups and this seems a bit excessive even for a fat B like me lol This is almost 3 litres .I worked it out for the Mrs and it was 19 cups .I noticed the calculation didn’t take into account your gender .It would seem to me the equation is wrong. 1 litre = 33.8 us fluid ozs and a cup = 8 fluid ozs



The very surprising  foods top nutritionists say they’d NEVER TOUCH


PUBLISHED: 22:46, 16 April 2017 | UPDATED: 02:45, 17 April 2017

Hardly a day passes without some new edict being issued about the food we should be avoiding.

Superfoods are worshipped one minute and shot down in flames the next. We’re told sugar is bad (sometimes) and fats are good (but not always — and, anyway, it all depends how you eat them).

So in an effort to get to the truth, we asked the country’s leading nutritionists what foods they’ve banned from their own kitchen cupboards. Some of their choices may well surprise you…


Dr Marilyn Glenville PhD is a nutritionist specialising in women’s health and author of bestselling books, including her new one Natural Solutions For Dementia And Alzheimer’s. She has women’s health clinics in Harley Street, Tunbridge Wells and Ireland.

WHY? Kale is everywhere, from salads to juices, yet Dr Glenville says she would never eat kale or other cruciferous vegetables (the family that includes broccoli, Brussels sprouts, cabbage, cauliflower, collards and kale) raw on a regular basis.

‘They are often added in handfuls to smoothies or juices, yet these vegetables are classed as goitrogens [substances that can affect thyroid function]. And as an underactive thyroid can mean weight gain, raw kale could actually be contributing to your weight problem!

‘But I would definitely eat them cooked as they carry many health benefits,’ continues Dr Glenville. ‘Even lightly steamed, the goitrogenic effect is deactivated.’

This advice is particularly pertinent to women, who are far more likely to suffer thyroid problems than men.


Model turned nutritionist Rosemary Ferguson counts Kate Moss as one of her best friends. These days she sees clients at her Harley Street clinic.

WHY? ‘Tomatoes have high levels of acidity and I’m personally concerned that this could cause corrosion of the metal of the can, increasing the possible risk of metal poisoning,’ she says.

Some cans are lined with plastic, but this may not be any better. ‘If the lining of the can is plastic it may leach into the tomatoes, and so possibly interfering with the endocrine system.

‘I suggest using passata if you can’t get hold of fresh tomatoes as it is usually sold in glass bottles, which don’t carry the above risks.’


Jackie McCusker is a nutritionist registered with the British Association for Applied Nutrition & Nutritional Therapy and the Complementary and Natural Healthcare Council.

WHY? Although popcorn is widely seen as a healthy, low-fat snack the microwaveable version should be avoided, according to Jackie McCusker.

‘It comes in bags lined with toxic perfluorinated compounds (PFCs) — a large group of chemicals including perfluorooctanoic acid (PFOA), which has been linked to cancer,’ she says. PFCs have been used for more than 60 years in non-stick pans and food packaging, yet research in Denmark shows they are a likely human carcinogen and can cause cardiovascular and thyroid problems (a possible EU ban is being discussed).

‘The first thing you’re likely to do when opening the hot popcorn bag is put your nose in for a good sniff, but just inhaling enough of this PFOA can make you feel sick,’ says Jackie.

‘Instead, make your own popcorn using organic kernels, coconut oil, butter and a little salt.’


Best-selling author and nutritionist Patrick Holford is the founder of the Institute of Optimum Nutrition.

WHY? Gluten-free products are the latest food obsession, yet nutritionist Patrick Holford is wary of gluten-free foods in general. He believes that modern wheat is the main problem rather than gluten itself.

‘Wheat does cause some people digestive problems, whereas kamut, which is an ancient form of wheat, does not. Every person in a study of irritable bowel syndrome got better on kamut, but worse when eating modern wheat,’ he says.

‘I don’t think it’s gluten that is the enemy, but rather how we’ve changed the composition of modern wheat.’


Henrietta Norton is a specialist in women’s nutrition, children’s nutrition, pregnancy and fertility. She is author of Take Control of Your Endometriosis and Your Pregnancy Nutrition Guide.

WHY? The new milk darling for your latte is not the health food that it is commonly hailed to be, according to Henrietta Norton.

‘Not only is it often highly processed before reaching us in milk or yoghurt form, but soya contains trypsin, which may inhibit protein digestion and pancreatic function,’ she says.

‘Furthermore, soya milk contains phytic acid, which can inhibit the absorption of key minerals such as zinc, iron, calcium and magnesium. The latter two of these minerals are especially important post-menopausally when, ironically, soya consumption is often recommended. ‘Instead, I eat unhomogenised and unpasteurised dairy products. These are not ideal for everyone as their “raw” nature makes them more likely to contain the bacterium listeria, — and so they are not recommended during pregnancy, for example.’


Gabriela Peacock is the nutritional therapist at exclusive women’s club Grace Belgravia, in London.

WHY? ‘There are health risks associated with rice and rice products, especially for those who regularly eat a large amount. Although low levels of arsenic are found in many crops, rice — organic and inorganic — has ten to 20 times more than other cereal crops as it is grown in flooded conditions which allow for easier absorption of arsenic into the rice,’ says Gabriela.

‘Basmati rice has lower levels, brown rice usually contains more arsenic than white because of the husk, while rice cakes and crackers can contain higher levels than cooked rice.

‘Rice milk is no better: arsenic levels far exceed those allowed in drinking water. When using rice, always rinse it thoroughly before cooking and use plenty of water when cooking.’


Nutritionist Eve Kalinik is a member of the British Association for Applied Nutrition & Nutritional Therapy and the Complementary and Natural Healthcare Council.

WHY? ‘I only eat unpasteurised cheese for its amazing probiotic benefits that can be found in just one simple slice,’ Eve says.

‘The pasteurised versions are heat treated — meaning you don’t get the natural microbial benefits that are so important for the health of the gut.

‘I tend to opt for ewe’s or goat’s cheese such as manchego, pecorino or halloumi, but parmesan is excellent, too, and you can get the unpasteurised versions of these in many supermarkets now.’


Shona Wilkinson is a nutritionist and health writer.

WHY? ‘This trendy supplement is often packed full of sugar, which defeats the object of taking it in the first place,’ she warns. ‘Probiotics are also known as “live cultures” or “good/friendly bacteria” and are excellent to take for the digestive system. The majority of your immune system cells come from the digestive tract so it’s important to have good gut health for the immune system.

‘The problem is that probiotics are very delicate and are destroyed and die quite easily. They are attacked by the stomach acid so will only survive in certain forms. Capsules are the best way as they are designed to withstand the stomach acid.

‘There is one liquid probiotic which is excellent called Symprove. This “tricks” the stomach acid so that it passes through untouched.’


Nutritionist and author Dale Pinnock has won awards for his healthy cookbooks.

WHY? ‘People talk about trans fats sometimes. We talk about saturated fat a lot of the time. However, one thing very, very rarely discussed are fatty acids. Vegetable oils like sunflower oil, rapeseed oil, soy/canola oil etc are packed with omega 6 fatty acids. These are important to our health in tiny amounts, but as soon as we go past the small amount we need, they are converted into substances that trigger and worsen inflammation.

‘This is inflammation at a micro level that, over time, may cause damage in tissues and has been linked with cardiovascular disease and other degenerative conditions. By avoiding such oils, we keep our intake of these potentially harmful substances very low. Instead, opt for olive oil or butter. And forget anything you’ve been told about olive oil being bad if you heat it. It’s perfectly stable at the sort of temperatures reached during normal stove-top cooking.’


Nutritionist Caroline Skirrow is a member of the British Association for Applied Nutrition & Nutritional Therapy.

WHY? Two of the main ‘decaffeination’ processes use chemical solvents (methylene chloride and ethyl acetate).

‘Although both are deemed safe as food processing agents in liquid form, they are highly toxic as vapours and in contact with skin, and we can’t yet know the effect of long-term use. So why take the risk?’ says Caroline.

‘Any solvent residue is likely to be very small, but we are bombarded with chemically manipulated foods and products and our ever increasing “toxic load” is impacting our health. My rule of thumb is to avoid synthetic additives of any sort and go less processed where possible.

‘If you have a condition that advises caffeine restriction (eg, pregnancy, hypertension, insomnia) my advice is to hunt down some herbal teas or opt for products decaffeinated by chemical-free “Swiss water” or CO2 methods.’ beauty and fitness

Wetherspoon Chips

Wetherspoon’s make excellent chips.


I decided to research this and hoped to find that they were really healthy , as there is  no greasy residue left on the plate where they “used to reside”

They’re very crisp and dry on the outside but soft and fluffy inside.

The question is how do they do it?

Everyone loves their chips. I asked a manager of  Wetherspoons  about the chips. She said they have changed the chips they use fairly recently to McCains Homefries, which are just deep fried in oil.

They have had lots of favourable comments about these chips…..

I asked McCain’s how to deep fry their Home Chips. This is their response…

“Heat the oil in the pan or fryer to around 175°C/ 350°F. Place your Home chips into the basket and let them sizzle away for 3 ½ – 4 minutes, until they’re lovely, crisp and light golden. Lift the basket, shake off the oil and they’re ready to eat.”

Why everything that tastes so good bad for you?

Folsom Prison Blues



A    A    A      bd   c  F    F     A    A    A     bd    c   F

I   hear the   train  a  com  in’   It’s roll in’ ’round the bend

A    A   A      bd     c   F     F      F      Ab  Ab     Ab    G

And I   ain’t  seen   the sun  shine   Since,  I  don’t  know  when

A     G     F    G   F    G   C    G    G     F      Ab    F    C

I’m  stuck  in  Fol som  Pris on  And  time  keeps  drag gin’  on


A     A     G       G   F  G   c     A     A   A   Ab   G   F

But  that  train  keeps a-rol lin’   On  down  to  San Ant one


A     A   A    Bb   c  F  F     A     A A    bd   C     F

When  I  was  just  a  ba-by    My   Ma-ma  told  me,  Son

A    A   bd  c   F     F     F       G  G   Ab    Ab    G

Al ways  be  a  good  boy    Don’t  ev er  play  with  guns”

A    A   G    F  G    F  G  F      G    F    Ab     F    C

But  I  shot  a man  in  Re-no    Just  to  watch  him  die

A      A  G     G     G    F   G    C     A   A     A  Ab     F    C

When  I  hear  that  whis tle blow in’    I  hang  my  head  and  cry


A   A    A      Bd    c    F   F     A    A  A   A    Bb   C   F

I  bet there’s rich folks  eat-in’   In   a  fan cy  din-ing  car


A     A   A    A    Bb   c   F     F       F   Ab   Ab  Ab   Ab  G

They’re  prob ably drin kin’ cof  fee    And  smok in’ big cig ars


A    A    G   F   G    F  G    F    F   G    F   Ab    F    C

But  I  know  I  had  it  com-in’   I  know  I  can’t  be  free


A     A     G    G    G    F  G  C      A     A       A   Ab   G     F

But  those  peo-ple  keep  a-movin’    And  that’s  what tor tures  me


A    A   A     A   A   Bb   c    F    F  A  A    A    A     Bb   C   F

Well if they freed me from this pris on If that rail road train was mine

A   A   A    Bb  C   F      F   F   F  Ab   Ab   Ab    G     F

I  bet I’d  move it  on     a  lit tle Fur ther  down  the  line


A     A   G   F     G   F       F      G    F  Ab   F   C

Far from Fol som   Pris on     That’s where I want to stay


A   A   G    G   G     F   G    C        A   A  Ab    G  F

And I’d let that lone some whis tle      Blow my blues a way





How to completely banish stress in just THREE MINUTES (and you can do it at your desk without anyone noticing) 


According to Emmy-Lou Knowles, Mediation Coach and Intuitive Healer at http://www.youremmylou.com, there is – and anyone can master it.
All you need to do is close your eyes or simply stare at a fixed point if you are at your desk for example and place your feet flat on the floor for stability.

Next, turn all focus to pulling in your breath, sucking the oxygen deep into your belly through the nose as though pulling breath in through two straws up the nostrils.

Then, simply sigh. ‘A sigh is wonderful as it’s effectively telling the body that we are going to hit the reset button on the pattern,’ she said.

Then start counting the breath in and out through the nose as per the breathing ritual in the pink box.

You should repeat this eight times – or at whichever number feels good and comfortable for you – visualising and allowing the shoulders, eyes, mouth and brow to soften.


– In for one, out for one

– In for two, out for two

– In for three, out for three

– In for four, out for four

– In for five, out for five

– In for six, out for six

– In for seven, out for seven

– In for eight and out for eight





12 foods to avoid to Banish Acid Stomachs and Acid Reflux for Life


These are the foods and drinks you must eliminate in the first phase to create a digestive clean slate:

Fizzy drinks: Even sparkling water — though not acidic, its bubbles can rise from the stomach, carrying acid

Coffee and tea

Citrus fruit: Any with pH 4 or less, including lemon, lime and pineapple

Tomato: This activates and releases pepsin — the enzyme that can eat away and damage throat tissue — but can be neutralised in the second phase

Vinegar: All varieties activate pepsin

Wine: It is very acidic, measuring from pH 2.9 to pH 3.9

Caffeine: Be aware it’s in some painkillers

Chocolate: This contains methylxanthine, which increases stomach acid production and is a carminative

Alcohol: Vodka and tequila are allowed in the next phase

Mint: A powerful carminative, whether as a herb, chewing gum or tea

Raw onion: This is a carminative and also a fructan, which means it causes the intestines to absorb water, causing bloating

Raw garlic: Also a carminative and a fructan. This is off-limits during both phases. Instead, use fennel


During the healing phase, the first 28 days, stick to foods with a pH of 5 or above, such as:

Fish: Salmon, halibut, trout, plaice, sea bass, sole

Poultry: Chicken breast, minced turkey, eggs

Vegetables: Spinach, cos lettuce, rocket, curly kale, bok choy, broccoli, asparagus, celery, cucumbers, courgette, aubergine, potato, sweet potato, carrots (not baby ones), beetroot, chestnut mushrooms, basil, coriander, parsley, rosemary, dried thyme and sage

Raw fruit: Banana, papaya, cantaloupe, honeydew melon, watermelon, lychee and avocado

Dried fruit: Dates, raisins, desiccated coconut

Nuts and seeds: Cashews, pecans, pistachios, walnuts, pumpkin seeds, sesame seeds, almonds, pine nuts

Spreads: Fresh, organic peanut and almond butters

Cheese: Parmesan, mozzarella, other hard cheese

Bread and grains: Rolled oats, wholegrain pasta, wholegrain bread, wholegrain wheat flour

Condiments: Celtic salt, olive and coconut oil, soybean concentrate, vanilla extract, pea protein, white miso paste

This is followed by the maintenance phase, where you reintroduce some banned foods back into the diet.

This second phase should last a minimum of two weeks, but you can follow it for life.

More than 4,000 of my patients have tested my plan, and all reported relief from the pain and disruption of acid damage.

As well as losing weight, they had more energy and less inflammation in their throats.

And many (with the exception of those who have Barrett’s oesophagus, where the cells lining the gullet become precancerous) have been able to stop taking medication such as proton pump inhibitors — which reduce the production of stomach acid to treat acid reflux.

Note: if you have symptoms several times a week, or over-the-counter medication isn’t working, see your GP to rule out other causes.

The surprising new food rules to banish acid reflux for good: Cheese and pasta will help, but DON’T touch tomatoes and mint tea

  • Acid reflux affects millions worldwide, but many patients don’t know they have it
  • The most common symptoms are throat complaints such as difficulty swallowing
  • According to this specialist, the best way to defeat it is by changing your diet

By Dr Jonathan Aviv For The Daily Mail

Most people’s image of the typical acid reflux patient is an overweight, middle-aged man who’s overdone it on burgers or pizza and is complaining of heartburn.

But as an ear, nose and throat doctor, I see patients every day who break the stereotypical mould — for acid damage afflicts people of all ages, including the very young.

In fact, more than 7 million Britons suffer from it.

And it doesn’t just manifest itself as heartburn or regurgitation.

These aren’t even the most common symptoms — in my practice, most acid reflux patients are more likely to have throat-related complaints, such as a lump-like sensation that causes difficulty swallowing.

Most acid reflux patients are more likely to have throat-related complaints, such as a lump-like sensation that causes difficulty swallowing

Other common symptoms include a chronic cough (that persists longer than eight weeks), frequent throat-clearing, hoarseness and a sore throat.

Often, someone with these symptoms won’t realise they have reflux because the oesophageal tissues have likely been exposed to acid for so long, they’ve been numbed to its effects.

These ‘silent’ symptoms mean the condition can be overlooked, which has its own risks: a growing number of people are now succumbing to oesophageal cancer — the most extreme manifestation of acid damage.

But why are so many of us plagued by acid reflux in the first place? The answer, I believe, lies in the food and drink we consume every day.

Doctors used to be concerned about only the acid that came up from the stomach into the oesophagus — now we know the problem is also the acid from certain foods on their way down.

These foods cause problems in two ways: they loosen the valve at the bottom of the oesophagus (the lower oesophageal sphincter), allowing the stomach contents and acid to rise up, or they directly irritate the oesophagus.

Eating late at night can cause inflammation or put pressure on the oesophageal valve, as well as lead to bloating and gassiness

Our lifestyles also play a part. Smoking, eating late at night, rushing our food and being overweight can cause inflammation or put pressure on the oesophageal valve (rushing our meals and eating late can lead to bloating and gassiness).

Stress is also implicated, as it triggers the release of hormones that can increase production of gastric acid.

Based on my 27 years’ experience treating patients with acid reflux, I’ve devised a plan to tackle this growing problem, which I set out in my new book, The Acid Watcher Diet.

This plan has two stages: a 28-day ‘healing’ phase, where you avoid foods that trigger acid damage, such as citrus fruits, tomatoes, coffee, peppers, seed oils, chocolate and processed food generally, and choose instead those rich in compounds that help repair the damage, some of which are listed in the box below.


Before I set out the plan in more detail, let me explain why dietary acid is so damaging.

The key lies in pepsin, an enzyme that’s meant to help break down food in the stomach.

Though this is a controversial new area, I am convinced pepsin presents a very real, lurking danger.

In the stomach, pepsin is inactive until woken up by acidic foods.

Illustration of a healthy stomach. In the stomach, pepsin, an enzyme that’s meant to help break down food, is inactive until woken up by acidic foods

But once mixed into gastric acid, it can surge up into the oesophagus, chest, vocal cords and throat, where pepsin molecules can attach to pepsin receptors. This is when the real trouble begins.

Once pepsin is planted in your oesophagus, it is activated each time you eat or drink something acidic.

As you may recall from your school chemistry lessons, the pH scale runs from 1 to 14 — anything below pH 7 is considered acidic; everything above that is alkaline.

Pepsin becomes most active in an environment with a pH level between 1 and 4.

If there are no food proteins for it to break down (as there are in the stomach), the activated pepsin will eat away at the throat and oesophagus, causing problems from inflammation and heartburn to Barrett’s oesophagus — and possibly oesophageal cancer.

What’s especially worrying is that once pepsin gets into your gullet, it floats through the airways and can end up anywhere, including your lungs, where it can cause inflammation and conditions such as asthma and bronchitis.

Pepsin receptors have been found in the sinuses and middle ears in people with acid reflux.

The concern is that, if activated repeatedly, pepsin can spark inflammation throughout the body.

A key feature of the Acid Watcher diet is that it keeps pepsin in your stomach, where it belongs, and prevents the activation of it outside the stomach.


The secret is not letting calories, carbohydrates or fat dictate whether a food is ‘good’ or ‘bad’: make choices based on a food’s acidity or pH value.

A general rule is that the more processed a food, the more acidic it is, due to the chemicals used to preserve it.

Dietary acid is found in carbonated drinks (sweetened, fizzy drinks can have a pH of 2.5), commercially produced fruit juices and in products containing high-fructose corn syrup (a sweetener made using sulphuric acid), such as biscuits, cakes and ice cream.

A general rule is that the more processed a food, the more acidic it is, due to the chemicals used to preserve it

It’s even in canned soups and vegetables — especially if they’ve been pickled or fermented. If the label includes citric or ascorbic acid, this suggests the product is acidic.

And there are other foods you may be more surprised to learn are bad for an Acid Watcher — take the Mediterranean-style diet, for example.


To work out if you have reflux, answer this question: within the last month, how did the following problems affect you? (Rate each from 0, no problem, to 5, severe):

  • Hoarseness or voice problem
  • Clearing your throat
  • Excess throat mucus or post-nasal drip
  • Difficulty swallowing
  • Coughing after you eat or are lying down
  • Difficulty breathing or choking episodes
  • Troublesome or annoying cough
  • Sensation of something sticking in throat or lump in throat
  • Heartburn, chest pain or indigestion

A total score of greater than 13 strongly suggests you could have acid reflux

It protects against inflammation, cardiovascular disease, obesity and insulin-resistance — a precursor to type 2 diabetes — but some of its staples are high-acid foods that must be avoided.

These include wine, tomatoes, vinegar, lemon, onion and garlic (the latter two play a role in bloating, indigestion and heart-burn by putting pressure on the oesophageal valve).

Of these, wine is the most detrimental — not only is it highly acidic, but all alcohol is a carminative, which means it loosens the oesophageal valve.

Other carminatives include chocolate, caffeine, fresh and dried mint and peppermint tea, so these should be avoided.

However, some components of the Mediterranean diet are good for you, and the high-fibre content is important because it sweeps waste from your stomach, aiding healthy digestion and protecting your oesophagus.


The first phase of the diet — the 28-day healing phase — is based on eight principles that will help you eliminate or reduce inflammation and tissue damage.

The first phase of the diet — the 28-day healing phase — is based on eight principles that will help you eliminate or reduce inflammation and tissue damage

These are:

  1. Eliminate acid triggers.
  2. Rein in your reflux-generating habits — quit smoking completely and cut out processed food.
  3. Avoid fried food — it loosens the oesophageal valve.
  4. Eat three meals, and two mini-meals, at regular intervals between 7am and 7.30pm. This ensures you don’t overeat and allows the stomach three hours to digest before lying down, avoiding night-time reflux.
  5. Practise the rule of five: you can eat foods with a pH value of 5 and higher, while pH 4 foods can be introduced in the maintenance phase. These foods will help heal the damage to your oesophagus by keeping pepsin in check.
  6. Introduce more fibre into your diet — it keeps your digestion healthy, reducing reflux.

Eat a daily minimum of 450g of vegetables above pH 5 (for example, five medium-sized carrots) — half of which should be raw — and a daily minimum of 225g raw fruit (a handful of cubed cantaloupe with a banana).

One meal a day should be vegetarian to maximise fibre intake.

  1. Drink only water.
  2. Avoid seed oils. These — rapeseed, sunflower, sesame oils — have a borderline pH, but are essentially acidic because their extraction process involves chemicals. Instead, use extra virgin olive oil.

Other borderline foods are peppers, berries and honey, as these stimulate pepsin production.

(However, berries are permitted in both phases of the diet if you balance them with an acid neutraliser, such as almond milk, in a smoothie for example. Similarly, honey can be eaten if combined with a nut butter.)

Spices such as chilli are also not recommended during the healing phase, as they can loosen the oesophageal valve.


Regular exercise helps to accelerate weight loss, reducing pressure on the oesophageal valve.

Gentle yoga can be beneficial because its emphasis on deep-breathing can help reduce stress hormones that increase acid production (but be careful with the ‘downward dog’ pose, where the head is positioned below the waist, as this may trigger symptoms).

Reflux-safe exercises include cycling on a stationary bike (or one that doesn’t require you to crouch) and light weight training.

Heavy weight-lifting, sit-ups and crunches, excessive jumping, competitive cycling and advanced yoga should all be avoided, as these can encourage gastric acid to flow upwards


After 28 days, you should notice your reflux is much improved.

Next is the maintenance phase, where you can introduce foods with a pH of 4 or above — including red, yellow or green bell peppers, some varieties of apples and soft cheeses including feta and cottage cheese.

This phase should last for two weeks, after which you can eat normally again.

If your symptoms return, or to protect yourself long-term, you can choose to stick to this stage for life.erstanding gastro-oesophageal reflux disease (or GORD)