TheNon-PCDiet®

In order to lose weight 4 life
Two things must you know …
‘Obesity is man-made
&
The cause is the cure’
©Michael Clark 2017

WARNING!!
THIS BOOK will change your view on weight loss FOR EVER!! Full stop!! No doubt
about it FOR EVER!!
This this book is not for PAGODS (PEOPLE WHO PLAY A GAME OF DIETS)
YOU are about to discover the SINGLE cause of all your weight problems and it isn’t
WHAT you thought it would be.
ITS NOT SUGAR
ITS NOT FAT
ITS NOT CHOLESTEROL
ITS NOT BREAD
ITS NOT CHOCOLATE
ITS NOT CARBS
ITS NOT CALORIES
ITS NOT POOR PLANNING
ITS NOT EVEN OVER EATING ….
Well what can it be?
WHY are so many otherwise capable adults simply losing the battle of the bulge?
WHAT if I told you it’s not THIER fault!
THAT the rules are completely set against you!
THAT the reason YOU are so confused as to the cause of weight gain is NO
ACCIDENT!
THAT the cause of obesity has in fact just one simple cause!
YET the forces behind this cause have a huge vested interested in you & us all
becoming FAT!
INFACT their job is to get you the CONSUMER to …
JUST EAT & EAT & EAT!!

BUT when you begin to see the proper picture about…
WHY you are not losing weight and…
WHEN you make the decision to REDUCE your consumption of this HARMFUL
Food and drink group then…
YOU begin to take back control over
YOUR weight &…
MORE IMPORTANTLY YOUR HEALTH.
NO Counting Calories: NO Going Hungry: NO Constant Weighing Yourself
THIS DIET WILL
CHANGE YOUR
LIFE
for the
BETTER!!

How to have your cake
&
Still lose weight using
The Non-Pc Diet TM
‘No counting calories: No going hungry: No
Constant Weighing,
&
Eat your favourite foods every week & still
lose weight!’
Michael A Clark NMQAA

Table of Contents
INTRODUCTION 6
CHAPTER 1: THE DAY I DISCOVERED OBESITY IS MAN MADE 14
CHAPTER 2: OBESITY, JUST HOW BIG IS THE PROBLEM 18
CHAPTER 3: KNOW YOUR ENEMY: IT’S THE DAMN FOOD INDUSTRY!! 30
CHAPTER 3: STOP TRYING TO LOSE WEIGHT & START LOSING WAIST 49
CHAPTER 5: NATURES NATURAL FAT BLASTERS 54
CHAPTER 6: DIETS DON’T WORK 69
CHAPTER 7 : DITCH THE DIETS & INSTEAD USE ABED 73
CHAPTER 8: TOP HEALTHY EATING TIPS 135
CHAPTER 9: ITS TREAT NIGHT 159
CHAPTER 10 : A JOURNEY STARTS WITH A SINGLE STEP 163
CHAPTER 11: THE FOOD DIARY & KEEPING IT REAL 172
CHAPTER 12: THE WORLD WIDE WEIGHT LOSS CLUB 174
CONCLUSION: 177

Michael A Clark NMQAA
Your Online Weight Loss Coach
Hello, my name is Mike Clark I am your Online Weight Loss Coach. I am the creator
the (ABED The UK's first official lifestyle program and the Non-PC Diet ®
Using this lifestyle plan you are 4 simple steps away from creating your own
personal sustainable weight loss plan.

Quite early on in my self- health career I realised that whatever the issue, whether it
be helping someone deal with stress better or help with asthma or even epilepsy all
my clients were better served looking at the whole picture for whole-is tic health.
I didn’t know it at the time, but I started writing this book you are now reading (and
watching) around 25 years ago!
In that time, I have read literally hundreds of health books, travelled as far as Russia
for my training, trained people from all around the world to be Buteyko Breathing
Specialists written 6 health books, created the UK’s first official lifestyle program and
now I am happy to present the first diet in the world that targets the only food & drink
group that causes weight gain.
Now why would a book take a quarter of a century to write especially one that is only
quite small?
Well the answer is simple, I hadn’t realised until recently that this is this book that is
required to bring the whole thing together.
The timing had to be right the problem of (cause) had to be so big it could no longer
be ignored, and the solution (cure) had to be so simple that it too could not be
ignored.
So here is the problem, people are putting on weight and it seems nothing can stop it
until now, the trouble is we have been attacking the symptoms instead of addressing
the cause, and the cause is not what you might think. Read the chapter the day after
a routine visit to the hospital for our oldest son Joshua to have his Type 1 diabetes
check-up. The truth that OBESITY IS IN FACT MAN MADE.
This book consists of both written material and videos to help you. You then can try
the diet on your own or you can join my (Online Weight-loss Club) and join people
from all over the world losing weight properly using the first diet in the world that
targets the ONLY thing causing you to gain weight, namely PC’s.
The title claims how to have your cake and still lose weight, well that comes with
planning and unlike diets that generally fixed with regards to what you can have and

what you cannot, this is about helping you create your own diet, your own personal
weight loss plan, and you will have a much better chance of achieving this when you
are armed with the truth about what the single cause of obesity is and importantly
acting positively on the information.
You will shortly discover the true cause of obesity and then we simply need to
replace your highly calorie dense processed ‘foods’ with something more natural,
almost any natural food choice will do and EVERY single natural choice you make is
better for you and the more you eat, the more weigh you lose. It’s as much an
attitude change, so that an apple is no longer an apple, but you will become to know
it as a ‘natural fat blaster’.
Now by reading this book, it will help your weight loss journey because this diet is
not just another diet book.
This is not a quick fix BUT brings the truth about weight gain

Introduction
'Let food be your medicine & let medicine be your food'
Hippocrates 430 BC
‘The average 45-year-old UK female has already dieted 61
times, each diet lasts on average 15 days, at the end of the diet
34% will actually have put on weight, and within 12 months
over 98% will have put it all back on again’
Weight Loss Resources 2012

FIRST, YOUR HEALTH IS YOUR RESPONSIBILITY
We have been taught from an early age, that our health is not our responsibility,
worry not the NHS will always take care of you. Nowadays, even with the best will of
the fantastic NHS staff that simply cannot be the case anymore. The investment is
less in real terms than it was 70 years ago, and we are all much more ill than before.
Yet what if instead of constantly dealing with symptoms, we attempted to deal with
the cause.
The following is a little healthy anecdote for all you drivers out there who remember
when they passed their driving test.
You looked at the examiner and your ears heard the wonderful words, literally music
to your ears, ‘I am pleased to say you have successfully passed you’re driving
test.’
You felt what? Relieved, happy, gloriously happy, excited? A whole range of
emotions and now you are free to drive.
Imagine this. For successfully passing your driving test you will receive a brand new,
top of the range, car, the finest money can buy. This car is fuel efficient, fast, strong,
rust proof, sleek and very beautiful.
There is a however catch. This car you are given is the only car you will ever have
for the rest of your life. No matter how rich you become, you can never buy another
one. Quite simply, this car is the only car you will ever own. If you damage the car, it
may be repaired with new parts, but if you ever damage the car beyond repair, you
will be stuck with a car that will not drive ever again.
Now with all this in mind I would like to ask you a few questions
How might you drive this car? Fast or very carefully?

Would you get the car serviced as often as you should?
Would you ask for the best oil?
Would you use the best fuel?
Would you get any knocks or unusual sounds checked out?
Would you regularly check the tyre pressures?
The answer, I am sure for most of us, is a resounding YES
Would you
Always drive the car too fast
Miss regular services
Use the cheapest oil
The wrong fuel
Ignore any knocks and unusual sounds
Fail to check tyre pressures
The answer, probably for most of us, a resounding NO, Yes?
SO WHY ON EARTH DO WE DO THIS TO SOMETHING FAR MORE PRECIOUS
THAN A CAR. OUR ‘SPIRIT VEHICLE’ OR, AS IT IS MORE COMMONLY KNOWN
AS, OUR BODY?
We expect this body to keep going under more and more pressure. We feed it low
grade fuel, ignore knocks and fail to get regular services or check-ups. When we do
have a problem, instead of diagnosing the cause, we simply turn up the music so as
not to hear the noise or clanging, often until the problem becomes so dire, we run the
risk of total breakdown.

I wonder how many parents realise they are in fact contributing toward their own
children’s early demise. It is very likely for the first time in hundreds of years that,
unless we change our bad habits, children are in grave danger of dying before their
parents.
And yet when you know the simple cause of your weight problems then at least you
have a proper chance of successfully gaining better control over your weight and
subsequently your health improves and so does your general wellbeing.
In the next chapter, you will read how I was inadvertently told the true cause of
obesity by the NHS and the answer was in fact much closer to home than I ever
realised.

Chapter 1:
The day I discovered that obesity is
exclusively MAN MADE!!
I have been a natural health coach for nearly a quarter of a century, I have always
felt that nature works, well, naturally. Invariably over the years I have known that my
clients who had the higher percentage of natural food in their everyday diet, seemed
to have much less health problems, however it took nearly 25 years and the personal
sadness of having my eldest child Joshua who has suffered since before he was 2
years old, with a condition known as Type 1 diabetes.
I will never forget the day we discovered our little darling baby boy was actually
poorly and meant he would require injections for the rest of his life. The pain of
hurting your child every day 3 -4 times a day and sometimes making him cry is
extremely upsetting, never the less you do what is necessary to help your child.
Now Joshua will be shortly 13 years old and his mum and I are so proud of the way
he handles his diabetes and of course we love him dearly and in a way if it wasn’t for
Joshua having diabetes I may never have ever made the discovery.
Now I would like to use this opportunity to first clear something up right away, Type 1
and Type 2 diabetes are NOT THE SAME! Type 2 is generally caused by the over

consumption of processed carbohydrates and Type 1 is an auto immune disease
that no one knows yet the cause, but it looks most likely it is probably genetic. It is
not caused by parents over feeding or giving too many sweets and it seems even the
specialists really HAVE NO EXACT IDEA WHY ‘DIABETES 1’ DEVELOPS!
Type 1 and type 2 diabetes share the same underlying defect—an inability to deploy
insulin in a manner that keeps blood sugar from rising too high—but they arise out of
almost opposite processes. Type 1, which once was known as juvenile diabetes, is
an autoimmune disease in which the body attacks its own cells—namely, the beta
cells of the pancreas—destroying their ability to make insulin. In type 2, formerly
known as adult-onset diabetes, tissues that need insulin to take up glucose (such as
the liver, muscles and fat) become resistant to insulin’s presence. The insulinproducing
cells respond by going into overdrive, first making more of the hormone
than normal and then losing the ability to keep up with the excess glucose in the
blood. Some people end up unable to make insulin at all. Type 2s cause is mostly
diet related and due to the excess consumption of Processed Carbohydrates, around
9 out 10 Type 2 diabetics are overweight.
Now back to the day I discovered that OBESITY might be EXCLUSIVELY man
made.
It was 24 th July 2015 and my wife and I were taking Josh to our local hospital as we
did every 3 months to check on his long-term blood count. This can only be done on
a machine at the hospital, but on this day, we would also because of Joshua’s age
be changing his medication regime and move onto a more reactive regime that is an
injection for every time Josh eats as opposed to a general insulin.
They then started to discuss the term carb counting, to do with how much
carbohydrates are eating at meals. Carbohydrates raise blood sugars in all of us, but
the majority of us have a working pancreas to do this automatically, but for diabetics
insulin injection is required.
A great book that is recommended to diabetics and I highly recommend it to anyone
interested in weight loss, it’s called Carbs & Cals

It was this book & talking to the
diabetes team that I ACTUALLY
LEARNED THE TRUTH ABOUT
WEIGHT GAIN!
The book ‘Carbs & Cals’ covers almost all foods including carbohydrate content, and
the amount of insulin required to administer. Yet as I scanned through the book I
couldn’t help noticing 2 huge food groups, meat and vegetables were not included, I
had to enquire and it was the reply that literally could have knocked me down with a
feather.
‘Well there is no need to administer insulin for meat and veg’ the diabetic
dietician replied.
I asked if he told the patients that, and he said, he hadn’t even thought about it
before, and that any way he wanted his patients to live as normal as life as possible.
I then asked him, if he felt a normal every day diet full of processed food, was in fact
healthy?
He didn’t like that.
I then looked at FRUIT and was pleased to confirm that although you did require
some insulin it was nowhere near the amount required to deal with the onslaught of
processed food, because when we eat whole fruit with the skin on, the elevation of
blood sugars is relatively low and much lower than processed fruit.
THE MORE NATURAL FOOD i.e. MEAT,
VEG & FRUIT YOU EAT means you in
order to lose weight you just need to eat
MORE FOOD!! That is real food.

SOMETHING VERY INTERESTING HAPPENS TO FOOD WHEN IT IS
PROCESSED THE WEIGHT OF THE FOOD DECREASE YET AT THE SAME TIME
THE CALORIES INCREASE!!
THE GOODNESS IS REPLACED GENERALLY WITH SUGAR OR BECAUSE THE
FIBER GOES THE COMPLEXITY OF THE DIGESTION PROCESS IS CONFUSED
AND IT SEEMS THE MORE THE ‘FOOD’ IS PROCESSED THE HIGHER THE
AMOUNT OF INSULIN REQUIRED TO DEAL WITH THE STRAIN PUT ON THE
BODY.
To putting A SIMPLE way, eating a Mars Bar duo chocolate bar has the same
calories as eating about 8 apples and 10 apples for a Bounty trio!
Type 2 diabetes & the consumption of processed food has a huge link, and here we
see some research has been done.
Yet we already know that over 90% of Type 2 diabetics are overweight, and when
they are taken off a diet of processed food, look what happens when a team of
scientists from Newcastle University got to work on the diet of Type 2’s. Using calorie
constriction and a diet of whole foods.
‘Our work has shown that type 2 diabetes is not inevitably progressive and life-long.
We have demonstrated that in many people who have had type 2 diabetes for up to
10 years, major weight loss returns insulin secretion to normal’.
Furthermore, the focus of the 'altered diet' is on increasing the intake of slow
carbohydrates (such as nuts, seeds, vegetables and fruits) and restricting the intake
of fast carbohydrates (such as refined grains and sugars). The premise of this study
is that type 2 diabetes may be 'reversed' through an altered diet and healthier
lifestyle (Taylor, Diabetes Care, 2013).

A simple example is if you took a bowl of porridge verses a bowl of low calorie
cereal. (Chapter cereal killer)
Side by side they both have the same amount, yet the cereal has less calories, so
looks better for you. Yet the porridge is NEARLY 6 times the weight, so in fact in
terms of actual food, the cereal has more calories and the strain it puts on your
pancreas, if you knew you would probably not touch the stuff.
So now I had an idea, could it be something as simple, as natural food holding the
key top fight obesity, literally all people would have to do to lose weight, was
concentrate on keeping it real.
I then remembered something, in 2002 I had travelled to Russia and done some
specialist training in something called Buteyko Breathing an amazing natural
treatment for asthma. Now although Russia was becoming more westernised, the
food side had yet to take off, so Russians all seemed to eat natural foods, and boy
let me tell you what I saw.
In 21 days in Moscow & St Petersburg I saw ONLY 1 OVER WEIGHT PERSON!!
Then jumping right forward to 2017, I came across an astonishing article claiming for
very first time, ever in documented history, Siberian Eskimo’s were becoming obese!
Now for years, I had used Eskimos as an example, if anyone ever dared say to me
that fat makes you fat. I said, excuse me, that’s more or less, all Eskimos live on and
I challenge you to show me an overweight Eskimo, never mind an obese one.
According to local experts, obesity has not previously existed in these indigenous
populations, but the first cases are now being reported, and a marked change in diet
- including instant noodles and pasta - appears to be responsible.’

IN ORDER TO
LOSE WEIGHT YOU
JUST NEED TO
KEEP IT REAL!!
Now before, you all fall for some company selling bloody seal oil diet pills, a diet
based upon 100% animal fat and meat is not what I recommend. These Eskimo’s
live off the land and no pill is going to help you lose the weight, if its weight you want
to lose, it’s time now to simply stop been processed and start processing for yourself.

Chapter 2:
Obesity:
Just how big is it?
IN THE 1960’S
Obesity was 1%
Nowadays that figure has
ballooned to 28% & rising!!

EVEN OUR HEALTH
PROFFESSIONALS ARE
STRUGGLING
Over half the staff of the
NHS are overweight or
obese!!

The Current State of the health of the UK population
Currently two thirds of the adult population are overweight or obese, and it’s getting
worse every day.
‘Obesity is a greater burden on the UK’s economy than armed violence, war and
terrorism, costing the country nearly £47bn a year’ (M c Kinney & co)
The UK spends less than £638m a year on obesity prevention programmes – about
1% of the social cost. (M c Kinney & co)
But the country spends about £6bn a year on the medical costs of conditions related
to being overweight or obese and a further £10 billion on diabetes.
Today 25% of the nation is obese and 37% is overweight, if obesity were to reduce
to 1993 levels, where 15% of the population were obese, we will avoid five million

disease cases and save the NHS alone an additional £1.2bn by 2034.
https://en.wikipedia.org/wiki/Body_mass_index
Body Mass Index (BMI) is how we measure obesity rates.
Look at this graph to see how you measure up
Per government statistics:
1 in 4 of children in the UK are now overweight
1 in 4 adolescents in the UK are obese by the age of 15
8 out of 10 obese adolescents in the UK remain obese in adulthood
3 out 10 adults in the UK have high blood pressure
5 out of 10 obese adults have high blood pressure
50% of adult women and 43% of men regularly take prescription drugs
Obesity equals inflammation and this also generally means direct cause or
exasperation of health problems, including: Asthma, Cancer, Diabetes, Digestive
problems, Headaches, Hypertension, Psoriasis and many more.
So WHY is it to so many capable people who are successful in so many areas
of their lives are failing so miserably with their health & weight?
‘Confusion causes frustration and eventually apathy’

For years we have been told to avoid fats, or look out for the carbs, or its oils or is it
sugar so is sugar free the way forward?
Who or what is to blame?
Why doesn’t my GP advise me on foods to eat?
How much time would you expect out of 6 years training for a GP to receive on
nutrition?
1. 3 years
2. 1 year
3. 1 month
4. You’ve got to be kidding me!!!
“There is a lack of knowledge and understanding of the basic evidence for the
impact of nutrition and physical activity on health among the overwhelming majority
of doctors. This has its roots in the lack of early formal training,” they state in a letter
to the Medical Schools Council (MSC) and General Medical Council (GMC)”
Denis Campbell, Health Editor
‘Doctors know too little about nutrition & exercise’. The Guardian 2016.
Read about it here
SOME OF OUR UK DOCTORS KNOW
Doctors are seeing the light, and claiming that working in partnership with the
community could save the NHS billions.
Let’s have a look at the following

Is it sugar?
We can see from the first graph that it does seem to show the
consumption of sugar does play a huge role in obesity
Sugar does play a huge role in weight gain, however it’s not the single culprit
because obesity should have reduced as sugar consumption lessened, but it hasn’t,
in fact as sugar consumption has dropped as obesity has continued to rise. Sugar
as an additive is arguably the single greatest cause of obesity though. Around 100
years ago we ate about 5 lbs. of sugar a year now we eat over 30 times that amount!

But no, It’s not the sugar
Table showing that even though since 1995 sugar consumption has dropped by
around 20% yet, obesity has still risen
It’s not the fat
Since the low-fat guidelines came in as far back as the 1970’s we can see what a
nonsense this is.

Quite clearly, we can see on this graph that even though the consumption of
traditional natural cooking fats has been replaced by the supposedly more ‘healthy’
(more profit) heavily processed oils

We can see this next graph how margarines have replaced butter can still obesity
grows
NOT SURE ABOUT WHAT BEST TO USE FOR YOUR
WEIGHT LOSS? IS IT LOW FAT? LOW GI? LOW
SUGAR? IS BUTTER BETTER? BREAD OR NOT?
CHOCOLATE OR NOT? WHAT ABOUT CEREALS?
Read ‘Eat Fat Get Thin’ by Barry
Groves or download FREE here

It’s not even saturated fat
Even though we have been told, that saturated fat is harmful and we need to
replace natural animal fat with factory man made oils, this is another lie
See if you can guess the answer with this image
The Game
Let me explain it like this, imagine weight loss is a bit like a game and you are the
sport and in fact it is YOU who are getting played. You are playing a game it could
be any game, tennis, chess, football, netball or literally any game where you are
playing against an opponent.
For the sake of simplicity, you are going to play a game of tennis:
The trouble is it seems we don’t have a level playing field, for instance even before a
ball has been hit, your chances of winning are almost non-existent.
Your opponent has been told months in advance where the match is to be
played. (You are only told at the last minute!)
Your opponent has a huge entourage of experts helping them (you are alone!)
Your opponent knows all the rules (you don’t!)

Your opponent has the most expensive kit (you have black sandshoes that
slip on, baggy shorts
You opponent has the latest racket the best money can buy and yet your
tennis racket is the old-fashioned type bought from a local newsagent!)
Your opponent had had the best training money can buy (you have had none)
Your opponent is fighting fit (you just feel fat)
Your opponent beats you easily (you go and eat something)
Fixing the blame
It’s the GREAT BRITISH PUBLIC, OR IS IT THE
PARENTS, OR IS IT TEACHERS for
not helping educate
OR IS IT THE KIDS
THE KIDS!!!
One-time professor of surgery at Guy’s Hospital London, Lord McColl of Dulwich, told
the House of Lords that ‘young people and their bad eating habits had more to answer
for than the elderly when it came to a strained NHS.’

THAT’S RIGHT THEY HAVE TRIED TO
BLAME SCHOOLS, PARENTS,
GRANDPARENTS
&
NOW
THE KIDS!!
ENOUGH IS ENOUGH!
“The whole secret
lies in confusing
the enemy, so that
he cannot fathom
our real intent.”
Sun Tsu: The Art of War

The real cause of the obesity epidemic and it
must be because without them it simply
couldn’t happen IS
Have your guessed who your opponent
is yet?
Turn the page to see
It’s so simple you the
CONSUMER MUST see
The SINGLE cause of obesity
Is the multi-billion POUNDS

FOOD
INDUSTRY

Chapter 3
Know your enemy, the food industry
The food industry
‘People are fed by the food industry which pays no attention to health, then
treated by the health industry which pays no attention to food’
Wendall Berry
“The whole secret lies in confusing the enemy, so that he cannot fathom our
real intent.”
Sun Tzu, The Art of War

‘In the 21 st century our tastes buds, our brain chemistry, our biochemistry,
our hormones and our kitchens have been hijacked by the food industry’
Mark Hyman
‘The only way to put excess weight on is by consuming processed food or
drink. To lose weight and take better care of ourselves, we must stop being so
processed and start to process for ourselves’
Michael Clark Creator of the Non-PC Diet ®
‘The growth and development of the food industry is the single most damaging
cause to human health’
Sue Denime
‘It is not possible for a baby exclusively fed in breast milk to put on an ounce
of EXCESS unhealthy weight, only formula fed babies can put on EXCESS
weight’
FACT

The results, in the British Medical Journal, showed that if the proportion of ultraprocessed
food in the diet increased by 10%, then the number of cancers detected
increased by 12%.
A study of over
100,000 adults

clearly a showed that
Processed Food is
Implicated in
increases of
cancers!!
The average UK diet
is over 50%
processed!!

The food processing industry can now make 100% profit from just 15% OF THE
RAW INGREDIENT. Simply put there is not enough profit for industries selling whole
food. So they need to create the ‘need’ for convenience, and boy do we pay.
First-ever cases of obesity in Arctic
peoples as noodles replace traditional
diet
Siberian Eskimos are becoming obese
for the first time in history
The story about Eskimo’s above is perfect example, of man-made food,
specifically ‘Processed Carbohydrates’. It is only since the introduction of
noodles and pasta that Eskimo’s for the FIRST TIME EVER
recorded, are putting on excess weight.
Top world’s industry’s

1.Retail and Food -- $5300 Billion
2. Alcohol Industry – $1161 Billion
3. OPEC Revenue – $1027 Billion (OIL)
4. Pharmaceutics - $950 Billion
5. Telecommunications – $957 Billion
The food industry has no interest in our health, they are interested in making a large
a profit from us the ‘consumer’ consuming as much as possible of their product. The
food industry lie, cheat, confuse and are very powerful in business and hold huge
sway over the very top our legal and political system. I am convinced they are the
number 1 reason for the obesity explosion in the world today, and until we tackle the
cause we will never attain a cure.
Have you ever noticed how many adverts you notice on TV for MAN MADE
PROCESSED ‘food’ in and how many adverts for food in its natural healthiest state?
I wonder if you ever thought that some companies rely on you being ill for their
health. They want you to be ill, in fact they need you to be ill, as do their
shareholders. They require you and your children to be ill, so that you take their
drugs and they can make the profits to pay the dividends to their shareholders.
The UK drug industry is worth over £10 billion pounds a year of our money, based
upon your illness and suffering. On average, each person in the UK has over 16
prescriptions each year, and to make sure this keeps happening, some drug
companies spend up to £10,000 per doctor, per year promoting their drugs.
Yet we know the NHS is literally struggling to cope with the huge explosion of illness
caused from constant poor diet that taking care of your weight may not just be good
for your figure but ALSO great news for your health. Think how many times in the

past 12 months can u remember A SINGLE advertisement for NON-PROCESSED
FOOD!!?? LIKE CABBAGE, CAULIFLOWER? CARROTS OR EVEN APPLES!!
It’s often denied by the food industry that advertising is responsible for human
behaviour, yet if advertising didn’t work, why do it and keep doing it? We already
know that the food industry has already created huge changes in our daily lives.
The Food industry effects consumer behaviour
A huge report taking by the government into UK eating patterns and how they have
changed since 1974 all adds strongly to the case my belief that obesity and
processed food consumption are in fact directly related.
In the periods between 1974 and 2000, household freezer ownership increased from
15 per cent, to 94 per cent.
The changes in technology have prompted us to consume more convenience foods,
such as frozen pizza and pasta, of which, sales have sharply spiked.
Per the results over time, skimmed and semi-skimmed milk have gradually become
the UK’s ph., surpassing full-fat milk in the 1990s. Brits now consume four times as
much semi-skimmed and skimmed milk.
Between 1974 and 2014, takeaway pizzas increased by 1000%. As well as this,
pasta has doubled since 1998, when it was initially added to the survey

If we look at the above chart the pizza reading and when I tell you that pizza is a real
fat accumulator.
The quantity of ready meals bought have more than doubled. By 2012, more than
£2.6 billion of prepared meals were being sold every year in Britain. In the same
year, a study published in the British Medical Journal found that NONE of the ready
meals examined fully complied with the World Health Organisation’s nutritional
guidelines.
Advertising and the food industry

This diagram has been reproduced from Dalmeny et al, Journal of the HEIA. (Dalmeny 04)
Just look at these two pyramids the one on the left is meant to be healthy (not that
healthy-but boy just look at the one on the right (WHICH REPRESENTS
ADVERTISING BUDGETS SPENT ON FOODS) And for those who say there is no
evidence to suggest advertising influences trends, then just one little question!! IF IT
DIDN’T WORK WHY DO COMPANIES SPEND MILLIONS OF POUNDS EVERY
YEAR ADVERTISING THEIR GOODS (oops or should that be bads).
The imbalance between food advertising and the promotion of healthy foods and
lifestyles is huge. For example, in 2000, food advertising in the UK amounted to just
under £600 million for food and approaching £300 million for drinks. Only a small
amount spent on fruit and vegetables, around £16 million, which also included the
promotion of tinned and frozen products. Government research shows The Food
Standards Agency spent less than £10 million annually on promoting better eating
verses over £600 million on processed food adverts.
Why are these products so heavily promoted? The simple answer is profitability. In
the case of potato crisps and soft drinks, the cost of the basic ingredients is tiny often
less than 5% of the marketed cost of the product. Hence the potential profits are
huge even after paying for expensive advertising and slotting fees to supermarkets.

Today’s children, ages 8 to 18, consume multiple types of media (often
simultaneously) and spend more time in front of computer, television, and game
screens.
Research has found strong associations between increases in advertising for nonnutritious
foods and rates of childhood obesity. Most children under age 6 cannot
distinguish between programming and advertising and children under age 8 do not
understand the persuasive intent of advertising.
So, by the time they are adolescents they are over-weight and we already know 80%
will suffer with their weight throughout their lives.
Advertising, directed at young children its very nature exploitative. Children have a
remarkable ability to recall content from the ads to which they have been exposed.
Product preference has been shown to occur with as little as a single commercial
exposure and to strengthen with repeated exposures. Product preferences affect
children’s product purchase requests and these requests influence parents’
purchasing decisions.
Per reports it looks like It is very likely for the first time in history that children born in
the early 21 st Century are in grave danger of dying before their parents.
Growth of the Supermarket
Between 1980 and 2001, the five largest global supermarket chains (all of them
based in Europe or the U.S.) each expanded the number of countries in which they
operate by at least 270%, says the FAO.
To grasp the potential market for food companies, Merritt Cliff, an FAO economist,
suggests thinking about the calories being sold. “China’s average [daily] calorie
count is 2,500 [per person], whereas in the U.S., ph. 3,500 or higher,” he says. “If
you were to add, say, another 1,000 calories consumption to each Chinese person,
you’re talking about a lot of business.”
click for report
Harm

We end up eating garbage and thinking poorly. This is no good for us and for
instance later in the book on step 4 when we look at diet you will be shocked at how
cereals are made and you’ll never believe what the iron inside the cereal is!! Click
here to read more Cereal
Confusion
“Should we eat carbs? Should we have fat? ‘You can eat as much as you like
on this diet’. ‘On this diet, you can have lots of fruit and veg’. But fruit is full of
sugar. Red wine’s good for you this week but next week it might not be, it’s all
so confusing’.
THE TOP 10 MOST ADDICTIVE FOODS
ARE ALL MAN MADE AND ARE ALL
PROCESSED CARBOHYDRATES

Created by Doctor Walter Willett of Harvard Health
Public Self Health Interest
Click here for a FREE copy of this book priced £50 on amazon or type this link in
your browser
Click here for free copy dirty secrets of the food industry
https://www.westonaprice.org/health-topics/modern-foods/dirty-secrets-of-the-food-processing-industry/

Processing food has been done for centuries, however the time it has been done for
our benefit passed along tome ago. Nowadays processed food is made mostly for
pure profit. Regardless of how fat we become or ill the food may make us, the food
industry’s only job is to make a profit an ever-increasing profit, and it is done so
almost regardless as to the health effects.
So why is processed food so fattening? When we mix food, and add all sorts of
ingredients including fillers and lots of nasty’s then our bodies really do struggle to
cope.
Carbohydrates can be classified as simple sugars or complex carbohydrates. Most
people think about breads, pastas, sweets, and baked goods when they think about
carbs. Fruits and vegetables also contain carbohydrates, but the high amounts of
fibre and nutrition make them good options despite the carbs.
Complex carbohydrates are in their whole food form and include additional nutrients
such as fibre, vitamins, and smaller amounts of proteins and fats. These additional
nutrients slow down the absorption of the glucose and keep blood sugar more stable.
The Fat making carbs
Simple (processed) carbohydrates are easily recognized as "white foods," for
example THESE CAUSE WEIGHT GAIN
sugar,
pasta,
white bread,
flour,
cookies,
pastries,
and

white potatoes.
SUNFLOWER/VEGETABLE OILS
Simple carbohydrates contain few other nutrients to slow down sugar absorption and
thus these foods raise blood sugar dangerously fast so are to be avoided for health
as well as weight reasons.
I see many vegetarians, who think that by simply staying away from meat they have
a healthy diet, and yet whose diet consists of lots of non- meat pizzas, vegetarian
sausage rolls and biscuits and cakes.
The higher the percentage of the processed carbohydrates in your diet, the bigger
problem you have. This group all raise blood- sugar levels rapidly and put strain on
the pancreas.
Little surprise then as a nation, our percentage of refined carbohydrates intake has
risen dramatically, so have the levels of obesity and both type 1 & 2 diabetes
Due to the simple unnaturalness of the food. Usually it is because in nature
you cannot get such a high concentration of calories in such a small weight of
food in nature, only in pure fat, and it’s difficult to stomach too much fat.
Oils
Sugar
Image over substance – millions of pounds is spent on packaging, yet the
best fat burners come in plain or no packing because natural cannot be
bettered.
Taste over substance- food is designed and manufactured and mostly with
sugar and or salt. These titillate our taste buds yet it’s the taste that we want
and the filling is often irrelevant.
Convenience over nutrition-When the World Health Authority checked: ‘Not a
single processed meal was found to meet the minimum nutritional
requirements’

The top 10Processed Carbohydrates PC’s
1: Sugars, & Sweeteners (Granulated Sugar)- PC 100%
2: Sweets –up to 99% PC
3: Cereals: - up to 91% PC
4: Crisps: up to 84% PC
5: Biscuits: up to 84% PC
6: White flour (Bread rolls &pasties etc.): 76% PC

7: Jams & Preserves: 69% PC
8: White bread, pizza base, white pasta, 61% PC
9: Potatoes, fries & hash browns: 35% PC
10: Can of Coke etc.: 10% PC
Now before you get all excited at coke and the low carb fries etc.
The fries and hash browns are massive bad fat holders and that stuff sticks ...
baked potato has .02 g of fat per gram & almost 1 calories per gram whereas
on fries… it has suddenly gotten 700% more fat and almost 300% more
calories
As for the coke, well before you think it’s only 10% that’s because per the
ingredients its 90% water and 10% sugar
If you want some great advice for alcohol and weight loss click here
http://getdrunknotfat.com/managing-your-calories-from-alcohol/
Top tip for changing habits:
Not calories but minutes, how long will it take to eat the chocolate bar and how long
would it take to burn off in the gym.
So, every Twix is 25 minutes on treadmill, the cheeky McDonalds on the way home
just set you back well over an hour on the treadmill. So, you will begin to think about
choosing your favourite Processed Carbohydrate food because this is going to
replace yet another diet, because this is to become an integral part of your own
Personal Weight-loss Program. (PWP)
Now we know the foods that put on weight, let’s look at the foods that will help you
lose weight.

CLICK HERE TO SEE THE 100% PROOF
THAT LOW FAT IS NONSENSE & ITS LOW
CARB(PROCESSED) THAT PROVES TO BE
THE WINNER is LOW PROCESSED CARB
Amazing news
RESEARCH PROVES THAT LOW CARB DIET IS THE MOST EFFECTIVE
WEIGHT LOSS AND BEATS LOW FAT EVERY TIME IN FACT UP TO 5 TIMES
THE WEIGHT LOSS
OVER CONSUMPTION OF PROCESSED FOOD (PC’S)
MEANS YOU GET FAT & SICK
40% of cancers are lifestyle related!

Table showing the link between weight gain and Type 2 diabetes (92% of Type 2
diabetics overweight)
People who are overweight or obese are more likely to have heart disease, strokes, cancer,
and depression. A Harvard study showed that obesity also increased the risk of diabetes
by 20 times,

Chapter 4
Stop losing weight
&
Start losing waist!!
Why measuring is better than weighing
How to measure yourself properly
How many times do you weigh yourself on when on a diet?
Yet getting weighed is an anomaly anyway because especially women their weight
can fluctuate between 2-4 pounds a day with hormones, water retention etc. Much

etter to simply measure yourself once a week.
Ask yourself this question, when at any time ever has any shop assistant when you
want to try on clothes
‘Madam what do you weigh???’
Of course, you would be surprised if any one had ever been asked this question, you
are asked what size you are.
For years, man and women have concentrated on the weight loss, when surely, it’s
how you feel that’s important. Using the Non-PC Diet TM because of the protein you
are eating, you may start to build muscle, but you know you are losing fat because
your clothes fit better, your skirt, trousers are looser, your coat fits a little less snug.
I encourage my clients to think about how they feel not just how they look, because
of after two weeks on the diet, you know you have lost fat because your jeans no
longer cut into you, because the soft bloating feeling has finally started to leave you
for good.
However, if all you rely on is the dreaded scales then it might say you’ve lost only a
pound or nightmare even stayed the same or G-d forbid weigh more, then quickly
you become demotivated and immediately give up.
THAT IS STINKING THINKING AND THE OLD WAY ---CONVENTIONLAL DIETING
IS DEAD TIME FOR A NEW WAY INSTEAD
Let’s look at fat
Visceral fat vs. Subcutaneous fat
Most know that having a large belly may be unhealthy. But did you know that not all belly fat is
bad? Much of the fat in the stomach area lies directly under the skin. This is called
subcutaneous fat and is not necessarily hazardous to your health. The fat that is harmful is the

unseen fat around your organs, otherwise known are visceral abdominal fat. You may have
visceral fat but not be obese.
A study done in 2004 showed that patients who instantly lost 30 pounds of subcutaneous fat
through liposuction surgery had no health improvement if they had a lot of visceral abdominal fat
that remained. Visceral fat around abdominal organs cab only be only reduced through diet as
its too dangerous to cut or suck.
Risks including blood pressure, cholesterol and insulin sensitivity are also not improved with loss
of subcutaneous fat via liposuction procedure.
Visceral fat is linked to diabetes and heart disease much more than BMI (body mass
index.) Researchers believe that visceral fat may just be a side effect of an unhealthy
lifestyle. What is important to know is that most people with a lot of belly fat also have a lot of
visceral fat.
If you want to get rid of visceral fat and lower your risk for heart disease and diabetes, start with
cutting down on your calories and getting more exercise. When people slim down through
exercise and diet, visceral fat disappears twice as fast as subcutaneous fat.
“This image shows a 250-lb woman on the left and a 120-lb woman on the right. We
can see weight gain from the outside, but we usually can’t see what it’s doing on the
inside. Look at the fat surrounding the organs in the woman on the left. Do you also
see the fat around her heart and around her brain? A little scary, isn’t it? Look at the
compression around the stomach and internal organs. Do you think that would have

any impact on GERD (severe indigestion)? Look at the compressed knee joints. Do
you think those joints ache a little more than they should?”
WOW!! That’s eye opening! People are dying every day from diseases caused or
worsened by poor choices and obesity and man-made food. Are cheeseburgers,
chocolate cake, French fries, chips, biscuits etc... worth dying early for?
Here is a picture of 5 lbs of fat V 5 lbs of Muscle.
It’s all about the fat. Even if you are not particularly overweightyou may still be
dangerously fat underneath (subcutaneous)
Are you a TOFI?
(thin on outside but fat inside)
We all have that annoying friend who seems to eat what s/he likes and NEVER
seem to get any bigger, but wait all might not be quite as smug as your friend thinks.

This image is from a lean 28-year-old man who falls into the healthy BMI (TOFI-Thin
Outside-Fat inside) range but this person does in fact have some heavy visceral fat
deposits sitting around his organs. Scientists are looking at fat as a body organ and
how it affects health. Some studies have also shown how constant dieting can make
it more difficult to lose fat. From a nurse...
“As a registered nurse, I’d often see in my patients (and in myself!) the complications
caused by being overweight and obese, but I have to say when I saw this I was
amazed at the visual reminder. “
The Technical Stuff
The digestion process is such an important part of sustaining our lives that is
essential to learn more about how it works. This is in the hope that you appreciate
how amazing the body is and that you do not take it for granted.
The digestive system is made up of the digestive tract—a series of hollow organs

joined in a long twisting tube from the mouth to the anus—and other organs that help
the body break down and absorb food (see figure).
Organs that make up the digestive tract are the mouth, oesophagus, stomach, small
intestine, large intestine—also called the colon—rectum, and anus and inside these
hollow organs is a lining called the mucosa. In the mouth, stomach and small
intestine, the mucosa contains tiny glands that produce juices to help digest food.
The digestive tract also contains a layer of smooth muscle that helps break down
food and move it along the tract.
Two “solid” digestive organs, the liver and the pancreas, produce digestive juices
that reach the intestine through small tubes called ducts. The gallbladder stores the
liver’s digestive juices until they are needed in the intestine. Parts of the nervous and
circulatory systems also play major roles in the digestive system.
Why is digestion important?
When you eat foods—such as bread, meat and vegetables—they are not in a form
that the body can use as nourishment. Food and drink must be changed into smaller
molecules of nutrients before they can be absorbed into the blood and carried to
cells throughout the body. Digestion is the process by which food and drink are
broken down into their smallest parts so the body can use them to build and nourish
cells and to provide energy.
How is food digested?
Digestion involves mixing food with digestive juices, moving it through the digestive
tract, and breaking down large molecules of food into smaller molecules. Digestion
does not begin in the stomach but in the mouth. That is one reason why eating
slowly is not only healthier but will cause you to lose more weight.
Movement of Food through the System
The large hollow organs of the digestive tract contain a layer of muscle that enables
their walls to move. The movement of organ walls can propel food and liquid through
the system and can mix the contents within each organ. Food moves from one organ
to the next through muscle action called peristalsis. Peristalsis looks like an ocean
wave travelling through the muscle. The muscle of the organ contracts to create a
narrowing and then propels the narrowed portion slowly down the length of the

organ. These waves of narrowing push the food and fluid in front of them through
each hollow organ.
The first major muscle movement occurs when food or liquid is swallowed. Although
you can start swallowing by choice, once the swallow begins it becomes involuntary
and proceeds under the control of the nerves.
Swallowed food is pushed into the oesophagus which connects the throat above and
the stomach below. At the junction of the oesophagus and stomach there is a ring
like muscle called the lower oesophageal sphincter, closing the passage between
the two organs. As food approaches the closed sphincter, the sphincter relaxes and
allows the food to pass through to the stomach.
The stomach has three mechanical tasks. First, it stores the swallowed food and
liquid. To do this, the muscle of the upper part of the stomach relaxes to accept large
volumes of swallowed material. The second job is to mix up the food, liquid, and
digestive juice produced by the stomach. The lower part of the stomach mixes these
materials by its muscle action. The third task of the stomach is to empty its contents
slowly into the small intestine.
Several factors affect emptying of the stomach including the kind of food and the
degree of muscle action of the emptying stomach and the small intestine.
Carbohydrates for example spend the least amount of time in the stomach while
protein stays in the stomach longer and fats the longest. As the food dissolves into
the juices from the pancreas, liver and intestine, the contents of the intestine are
mixed and pushed forward to allow further digestion.
Finally, the digested nutrients are absorbed through the intestinal walls and
transported throughout the body. The waste products of this process include
undigested parts of the food known as fibre and older cells that have been shed from
the mucosa. These materials are pushed into the colon where they remain until the
faeces are expelled by a bowel movement.
For a great book on processed v natural and human health download here

Chapter
5
Natures Natural Non-Pc Fat Blasters
Eating Food to Lose Weight
‘The only food that causes weight gain is processed,
so naturally, fill your boots’
Michael Clark NMQAA
“Don’t dig your grave with your own knife and fork.”
English Proverb
“He that takes medicine and neglects diet wastes the time of the
physician” Chinese Proverb

‘Foods such as Cola, burgers even biscuits are a staple of western diets.
Yet they also symbolise something more than food. They represent a
way of life in the West where image takes precedent over goodness,
where the eating of these foods somehow represents freedom and even
somehow democracy. What is worrying is that all these foods that are
made for profit are also some of the most harmful foods to humans on
the planet’
Sue Denime ABED. TM Therapist
‘I promise that losing weight becomes much easier when you use food to
fight the fat. If, however you persist with eating processed food, you will
always struggle with your weight’
Michael Clark NMQAA
The ‘Foods’ that make
YOU FAT also make YOU SICK!
When you discover the actual truth about real food
HIGH CALORIE LOW WEIGHT RATIO NOT FOUND
IN NATURE
‘If, for example, you're having a Big Mac with a medium order of fries and a
medium cola, your total calorie intake is 1,080 calories, meeting more than half
your daily calorie needs if you eat 2,000 calories a day. Replacing the cola with
a chocolate milkshake increases the total calories to 1,420, which meets 70
percent of your daily calorie needs on a 2,000-calorie diet.’ Livestrong.com

CALORIE DENSITY
Processed V Nature
Mars Bar Duo (snack) is the
equivalent to 6 apples!!
Have you ever heard of the Atkins diet, where it blames all our dietary problems on
too many carbohydrates? Well it is true but not all carbohydrates are the same. In
the following two groups are natural and refined PROCESSED
CARBOHYDRATES. The natural are good for us, the refined are not.
Complex carbohydrates are often referred to as starch or starchy foods. They are
found naturally in foods and refined in processed foods.
If you are trying to lose weight then reduce the refined processed complex
carbohydrates, such as pasta, rice and bread. Save these for your cardio days post
workout recovery and make sure you consume the same about of vegetables or
salad (live food) as the complex processed carbohydrates.
The following list has been taken form the Whole food web site
www.whfoods.com
There are literally thousands of meal ideas and to help you, of course I include a few
of my own plus join The Non-PC Diet TM worldwide weight loss club you can access
hundreds of fat-busting mouth-watering recipes.
In the meantime, you might like to look at some of the wonderful natural fat blasting
meals ideas using the link above.

Another reason to
eat real food is
because of the
anti-cancer
properties they
have !!
‘I am personally convinced that as the proportion of processed
food increases so do the cancer rates’
Michael Clark NMQAA
The UK has one of the highest rates of cancer in the world and according to experts
our diet is to blame for an awful lot of cancer.
1 in 9 women develop breast cancer in the UK (The figure is 1 in 10,000
in some farming communities in China)2
1 in 10 men develop prostate cancer at least once in their life in the UK

(The figure 1 in 200,000 in some farming communities in rural China)
Professor Jane Plant
Both above quotes can be verified on the link below. The author blames the
over consumption of dairy, however in my view, this is an anomaly, it is far
more likely to be the increased consumption of processed foods that do more
toward cancer than just the consumption of milk.
In 2007, the World Cancer Research Fund published a report basically saying the
best way to beat cancer is to prevent it, they issued 10 recommendations to avoid
prevent cancer.
These are the following 10 recommendations to avoid cancer:
Body Fatness: Be as lean as possible within the normal range of body weight
Physical Activity: Be physically active as part of everyday life
Foods and drinks that promote weight gain: Limit consumption of energydense
foods; Avoid sugary drinks
Plant Foods: Eat mostly foods of plant origin
Animal Foods: Limit intake of red meat and avoid processed meat
Alcoholic Drinks: Limit alcoholic drinks
Preservation, processing, and preparation: Limit consumption of salt;
Avoid mouldy cereals (grains) or pulses (legumes)
Dietary supplements: Aim to meet nutritional needs through diet alone
Breastfeeding (Special Recommendation): Mothers to breastfeed; children to
be breastfed. Who knows maybe breastfeeding helps prevent cancer because
the breasts are been used for what they were naturally intended.
According to government statistics, The NHS costs the UK a staggering 90 Billion
pounds each year with only a very small fraction of that money been spent on
prevention.
Ever wondered
Why?

Because illness is big business!!
Get it?
Your illness + your consent
=
PROFIT FROM SUFFERING!!
The UK governments spend over £ 8 billion pounds on drugs & £6 billion pounds per
annum on cancer care but hardly anything on the prevention of cancer when they
know the effective answer to cancer is the prevention not treatment.
If you are waiting for your government to take care of your health, then wake up it’s
simply not going to happen. You must take care of yourself. Take America for
instance where our western diet came from and they are far ahead on the cancer
steaks (misspelt on purpose).
1 in 3 of us now develop cancer (shortly to be 1 in 2). Do we really want to wait
around like helpless victims hoping for a miracle cure or do we want to take control
of our health and try to do all we can to try and prevent the cancer in the first place?
https://www.theguardian.com/society/2017/feb/28/increased-risk-of-11-types-ofcancer-linked-to-being-overweight-researchers-warn
Obesity now linked to 11 cancers
In the 1950s’ a scientist named Otto Warburg discovered something remarkable to
do with oxygen and cancer. Basically, the two of them can’t stand each other and we
know that high processed fat content plus high a processed diet put strain on the
body at a cellular level causing a depletion of oxygen absorption.
See BY Weston A. Price, MS., D.D.S., F.A.G.D (personally I think we should spell
his name Western Price, because diseases such as cancer, diabetes, heart disease
is the price we pay for western gluttony).

‘I estimate 99.9% of people have not even heard of,
THE CANCER ACT 1939’
Michael A Clark NMQAA
1939 CANCER ACT IN THE UK AND USA PROHIBITING ANY TREATMENT OR
ADVICE REGARDING CANER UNLESS FROM A BODY (STRUCTURED
MEDICAL BODY) THE GOVERNMENT HAD BEEN LOBBIED FOR TO ACCEPT
Is cancer a
fungus?
In my book the Art of Diet ® I discussed how many of our actual foods, especially the
processed ones, attack our cells and lower oxygen absorption, and this ultimately
make us sick.
We will learn about how diet effects the body, which foods make us weak and thus
susceptible to illness and which foods help keep us strong and which foods can
contribute toward high blood pressure, diabetes and of course obesity.
Interestingly evidence suggests that a poor diet doesn’t just contribute toward
illnesses such as cancer and diabetes hence eating so called junk food can even
lead to adverse effect on intelligence.
Researchers at Oxford University showed that a diet of chips and burgers ‘drains the
brain’.
They discovered that rats fed junk food for just 4 days were less able to use oxygen

to make energy and this caused their hearts to work harder. They were also
exercising a massive 50% less than rats fed on a normal diet.
Researchers at the University of las Palmas de Gran Canarias and the University of
Navarra showed that eating a Mediterranean type diet consuming nuts, berries, and
plenty of fruit and vegetables were on average 30% less likely to get depressed than
those eating typical western diets.
it is important to mention something about stress and diet. Many people feel stress is
purely something emotional, due to immense frustration or because of ongoing
pressure. Yet stress can also be placed upon the body by over eating, eating the
wrong foods, or even eating in the wrong way.
The body and mind are connected through the solar plexus.
If you are stressed emotionally it is difficult for instance for the body to accept and
digest food.
When the body is under stress we can usually see an increase in blood pressure.
(Known as the silent Killer).
It’s not just ourselves we are harming. I wonder how many parents realise that
unwittingly they may be contributing towards their own children’s early demise. It is
very likely for the first time in hundreds of years that, unless we change our bad
habits, children are in grave danger of dying before their parents.
Why if its harmful for us do we want
it so much?
Taste over substance
One of the real problems we have with a Western style diet is that taste and
appearance has superseded nutrient value. In some cases, this is down to marketing
of products to make them profitable adding more sugar, salt and making them look
far more attractive on the box then in real life.
Marketing companies mix our emotions to sell food, showing happy people eating
the food, some trying to make food sexy.

We must begin to take more care of what goes into our mouths and stop eating
rubbish that comes in packages and start eating goodness that comes from the
ground.
I am certain this is one of the reasons why many of our children will die before us.
Their inner constitution is weakened from such an early age with so much
unnecessary stress placed upon the body with poor quality, high fat and high sugar
PROCESSED CARBOHYDRATE foods.
Glycaemic Index GI
(THE NON-PC DIET IS LOW GI)
90% OF TYPE 2 DIABETICS ARE
OVERWEIGHT OR OBESE!
Diabetes both Type 1 & 2 conditions are rising at alarming rates especially in the
Western world. An interesting coincidence is that as these two conditions have risen,
so has obesity and coincidentally so has our consumption of refined carbohydrates
which also have some of the highest GI in the entire food types.
Glycaemic Index is an innovative criterion for classifying carbohydrates. It allows us
to identify this food category so that we can choose our food wisely with the aim of
preventing weight gain and losing weight.
The GI measures how quickly glucose is released into the bloodstream after eating a
food and is measured on a scale of 0-100. The slower glucose is released into the
bloodstream the better and the more beneficial the food is.
Foods that have a high GI are broken down into glucose very quickly, so this glucose
is released in the bloodstream very quickly. Foods that have a low GI are broken
down into glucose very slowly, so glucose is broken down more gradually and the
glucose is released more gradually in the bloodstream.
Glucose has a GI of 100 and is used as the base for comparison of the GI of all

other foods. For example, a food that releases glucose in the bloodstream at half the
rate of pure glucose has a GI of 50.
Low GI Foods
55 or less on the GI scale; vegetables, most fruits, grain breads such as rye,
pumpernickel, whole meal pitta, and deli wraps
Medium GI Foods
56-69- rolled oats, muesli, ice cream, sugar & orange juice
High GI Foods

GI of more than 70- biscuits, white bread, brown bread, alcohol, and the higher the
% of High GI foods on your diet the greater the problems for your health.
Eating a lot of high GI foods can be detrimental to your health because it pushes
your body to extremes. This is especially true if you are overweight and sedentary.
Switching to eating mainly low GI carbs that slowly trickle glucose into your blood
stream keeps your energy levels balanced and means you will feel fuller for longer
between meals.
Low GI diets help people lose and manage weight
Low GI diets increase the body's sensitivity to insulin
Low GI carbs improve diabetes management
Low GI carbs reduce the risk of heart disease
Low GI carbs improve blood cholesterol levels
Low GI carbs can help you manage the symptoms of PCOS
Low GI carbs reduce hunger and keep you fuller for longer
Low GI carbs prolong physical endurance
High GI carbs help re-fuel carbohydrate stores after exercise
For a complete list of GI foods see
1.5 million People in the UK diagnosed with diabetes and maybe another
1.5 million undiagnosed. Interestingly as our intake of refined carbs has
grown so has the levels of Type 2 diabetes.
Over fed & undernourished
So many of us think we eat well. In fact, the more ‘processed’ the food, the more
problems the body has digesting the food. If you were to keep a diet of how much
processed food the average person ate in the UK, it would be somewhere around
60% plus. If you accepted that cooking is a process (alters the chemistry of the food)
then that figure jumps to 90%. We might feel satisfied after a meal, but as we
touched upon earlier, so much of the food we eat in a so called modern diet is very
poor in nutrients, meaning that people who are overweight could still be lacking in
essential nutrients.

According to research, if eating habits don’t change, 80% of men in the UK will be
obese in the next 10 years. Of course, eating habits is something that is 100% our
own responsibility. Using the Non-Pc Diet, TM losing weight and taking care of your
health becomes no problem whatsoever.
Fat loss, hormones and insulin
If you eat high sugar food, you have nowhere for it to go and now your body is being
damaged by the sugar and excess insulin. At this point your liver grabs the sugar
and converts it into fatty acids. Insulin then takes the fatty acid and stores it as fat.
This surprise a lot of people. We have grown up being led to believe that fat makes
us fat and we should have a low-fat diet to maintain health. It seems more and more
likely now that our excess intake of sugar is playing a large part in the rising number
of overweight people. In fact, here are some fun facts for you, in 1900 the average
person consumed about 9lbs of sugar a year by 2009 the average person consumed
about 190lbs of sugar a year!
Now for the good News!!!!!
Phew! It’s not all doom and gloom! It turns out that insulin is the one hormone we
have the most control over. That is unless people pin you down and force feed you
biscuits all day.
First, here is what you should eat:
The following foods may have a very positive effect on Insulin Control. However,
note; The biggest way to control insulin is by limiting sugar in the diet. This would
include flour products such as bread, pastries and cakes. Even whole meal flour is
not that much better. Most whole meal bread being a combination of white and whole
meal flour with sugar and in some cases over 8 more ingredients that are hard to
pronounce.
STRESS & DIGESTION
Don’t forget how we talked in the Breathing section how stress can have a negative
effect on the role of digestion and can cause us to seek- out high sugar- type foods.
Extrinsic, or outside, nerves come to the digestive organs from the brain or the spinal
cord. They release two chemicals, acetylcholine and adrenaline. Acetylcholine

causes the muscle layer of the digestive organs to squeeze with more force and
increase the “push” of food and juice through the digestive tract. It also causes the
stomach and pancreas to produce more digestive juice. Adrenaline has the opposite
effect. It relaxes the muscle of the stomach and intestine and decreases the flow of
blood to these organs, slowing or stopping digestion. (This is very significant in
understanding stomach problems from indigestion. Crohn’s disease, ulcers and even
stomach cancers. If you are stressed it is better to wait until you have calmed down.
Yet so many people who are under- stress, not only still eat, but often eat the wrong
foods, will eat an odd- mix such as meat & white bread and will usually eat fast as
they are ‘on the go,' all leading to an early death).
read more
Fruit is not just a fat burner it’s one of the few foods rich in enzymes, these enzymes
keep you looking and feeling young.
Want to look 40 at 70? ☺

Chapter 6
Diets just don’t work!!
diet
noun
1.
the kinds of food that a person, animal, or community habitually eats.
“a vegetarian diet”
synonyms: selection of food, food and
drink, food, foodstuffs, provisions, edibles, fare; More
2.
a special course of food to which a person restricts themselves, either to lose weight
or for medical reasons.
I’m going on a diet”
synonyms: dietary regime, dietary regimen, dietary programme, restricted diet, crash
diet; More
verb
1.
restrict oneself to small amounts or special kinds of food to lose weight.
“I began dieting again”
synonyms: follow a diet, be on a diet, eat sparingly, eat
selectively, abstain, fast; More
‘To keep doing the same thing and expecting different results is
frankly insane’.

Albert Einstein
‘The average 45 years old female, has already dieted 61 times,
each diet lasts 15 days and at the end of the diet 34% actually
weigh more than at the beginning and within 12 months over
98% will have put it all back on again’
Weight Loss Resources UK 2012
‘Don’t go on a diet, just change your diet’
Pip & Niki
The problems with dieting
1.
Your diet is too strict and you end up craving high calorie
foods
Problem: The diet you’re following bans all your favourite foods (chocolate, cheese,
ice cream, chips…) and you feel deprived. You might last a couple of weeks, feeling
more and more bored with the monotony of your regime—but then you’ll crack. And
when you do give in, you end up stuffing yourself with those forbidden foods to make
up for days of self-denial.
Solution: In your Personal Weight-loss Programme (PWP) this is factored in so
every week you get to eat your favourite foods, this in fact is an essential part of the
success of your weight loss. We can also offer specialist help dealing with unhealthy
food addiction.

2.
You see your diet as a temporary fix, not a lifestyle change
Problem: Perhaps you've managed to lose weight in the past, for a special occasion
or event. But you inevitably return to your old eating habits straight afterwards—and
pile the weight back on. There are over 600 different diets and yet NONE of them
offer an answer to long term effective weight management. Study after study show
that there is no real statistical evidence showing the long-term effectiveness of any
diets. One such study which looked at almost 6000 individual dieters showed that the
diet did not seem to matter, the 1-3% who did manage to successfully gain control
over their weight for a significant amount of time indicated clearly that it is not the
diet but more the reason or doing the diet. Your diet is a quick fix, rather than a
permanent change to improve your lifestyle.
Solution: Your PWP is a great excuse to try out lots of new foods. Aim to change
your tastes and find ways of eating healthily that you want to stick to for good.
3.
You’re too impatient for results from your diet
Problem: Once you've made the decision to lose weight, you want it over and done
with as soon as possible. When you find that you’re losing weight at a rate of one to
two pounds a week, you’re frustrated: what about all those stories of women
shedding 30 pounds in a month? After a couple of weeks, you give up, convinced
you’re failing because you’re not losing weight as fast as you’d like to.
Solution: Remind yourself that it took months or years to gain that weight—it’ll take
some time to lose it, too. Remember that dieters who lose weight slowly are much
more likely to keep it off long-term.
4.
You succumb to all-or-nothing thinking when dieting

Problem: One day, you grab a chocolate digestive with your mid-morning coffee,
almost without realising. Once you've eaten it, you decide that your diet’s failed. You
end up ignoring your planned lunch in favour of a pizza, and then get take-out for
dinner. So, you might as well give up for the week and start AGAIN on Monday.
Solution: Tell yourself, firmly, that one cookie won’t ruin your diet. One bad
day doesn't need to turn into a bad week or a bad month. Focus on making “good”
food choices, not “perfect” ones.
5.
Your metabolism has slowed down
Problem: If you have a history of yo-yo dieting (losing weight then gaining it again),
your body will have learned to be as efficient as possible with food. That means that
you’ll burn fewer calories when at rest—and when you overeat, your body will store
as much fat as possible, fearing the next “famine” when you diet again. This makes it
harder and harder to lose weight and keep it off.
Solution: Exercise while dieting—this ensures your body will break down your fat
stores, not your muscles, for energy. Aerobic exercise also helps keep your
metabolic rate high. if you have a slow metabolism, then fat becomes easier to shift
when you eat 6 times a day. Not only will this mean better digestion but your
stomach will begin to adjust to smaller portions.

Chapter 7
Ditch the Diets & Instead Use ABED
system
plan
plan/
noun
1. 1.
a detailed proposal for doing or achieving something.
ABED Healthy Lifestyle Program TM is the UK’s first lifestyle health program to be
officially granted therapy status and it’s one heck of a weight loss tool and it’s all part
of the package in the Non-Pc Diet TM .
ABED is an acronym, each of the four letters, and each one of these letters stand

for something that will help make your journey to a healthier weight an altogether
unique special experience (ABED works on four key areas of our lives, Attitude,
Breathing, Exercise and Diet.
‘Every 35 days, your skin replaces itself. Your liver, about a month. Your body
makes these new cells from the food you eat. What you eat literally becomes you.
You have a choice in what you’re made of. You are what you eat!’
Mark Hyman Nutritionist
How many times have you heard it’s not a change of diet, but a change of lifestyle,
but how do you change your lifestyle, how long for, and who do you ask to find out
how to do it best?
Step1: Attitude
Most people want you to lose weight to feel
great

To make it easier, let’s start to feel great
about losing weight
ATTITUDE: A complex mental state involving beliefs, feelings, values
and dispositions to act in certain ways.
‘To achieve your weight loss goal, the determining factor is not
actually your choice of food, but ultimately your own mental
attitude’
Michael A Clark NMQAA
‘The greatest discovery of my generation is that human beings can
alter their lives, by altering the attitude of their minds’
William James US Philosopher
& psychologist (1842-1910)
‘There are 2 favours of which many people are unmindful: health of
body and calmness of mind!’
The prophet Mohammed (phub) the holy Quran
‘If by chasing your dreams, you lose your health, what you are left
with is a nightmare’
Sue Denime WEIGHTLOSS Therapist TM
Make a list of 3 things in your life more important to you than your
health
....................?

.....................?
.....................?
The power of attitude is phenomenal; Winston Churchill the famous
English prime minister said, ‘Attitude is a little thing that makes a big
difference’.
If you were to become ill and were off work for 6 months, maybe a year
and received no money, would that cause your hardship?
How would you feel if next week you found out you had cancer? (I hope
to G-d you do not)!
How would you feel if you discovered you had only days to live!?
I can appreciate these are some serious heavy questions! I ask them to
shock you into trying to appreciate how important your health is, how
precious it is and if there was something more you could do to protect it.
Is that something you would want to do?
Stress, emotional or physical, (caused by poor diet and pain), is the
biggest cause of illness today. For one thing stress means pressure and
pressure means an increase in blood pressure, and an increase in blood
pressure means you are more likely to die of a heart attack or a stroke.
So, if you are in business and are in the nosiness of busyness, and the
odds are that taking good care of your health is something you just don’t
have the time for, yet taking care of your health is something that you
simply must find the time for because illness will discover you quickly
enough

Learn this poem off by heart and not only will you impress your
friends you will impress yourself.
IF by Rudyard Kipling the English Poet (30 December 1865 – 18
January 1936) ~
*By the way, man and woman are the same, It’s about stopping blaming
like child and begin to take the responsibility as an adult must.
IF you can keep your head when all about you
Are losing theirs and blaming it on you,
If you can trust yourself when all men doubt you,
But make allowance for their doubting too;
If you can wait and not be tired by waiting,
Or being lied about, don't deal in lies,
Or being hated, don't give way to hating,
And yet don't look too good, nor talk too wise:
If you can dream - and not make dreams your master;
If you can think - and not make thoughts your aim;
If you can meet with Triumph and Disaster
And treat those two impostors just the same;
If you can bear to hear the truth you've spoken
Twisted by knaves to make a trap for fools,
Or watch the things you gave your life to, broken,
And stoop and build 'me up with worn-out tools:
If you can make one heap of all your winnings
And risk it on one turn of pitch-and-toss,
And lose, and start again at your beginnings
And never breathe a word about your loss;
If you can force your heart and nerve and sinew
To serve your turn long after they are gone,

And so hold on when there is nothing in you
Except the Will which says to them: 'Hold on!'
If you can talk with crowds and keep your virtue,
' Or walk with Kings - nor lose the common touch,
if neither foes nor loving friends can hurt you,
If all men count with you, but none too much;
If you can fill the unforgiving minute
With 60 seconds' worth of distance run,
Yours is the Earth and everything that's in it,
And - which is more - you'll be a Man my son! *
Attitudes are contagious. Is yours worth catching?
Dennis & Wendy Mannering
A positive attitude & a negative attitude can affect emotions in others.
We all know how easy it is to catch a cold or even how frightening an
epidemic of ‘Bird Flu’ can be. Yet I wonder if you knew how easy it is to
catch another’s’ attitude or influence. (Sounds like influenza)!
According to Ralph Waldo Emerson the famous speaker, he said ‘Fear
defeats more people in the world than any other ‘single’ thing’.
So, on this basis; it is the fear of getting flu which is more likely to cause
early death than the flu itself.
In the book the contagious power of thinking by David Hamilton PhD. He
attempts to convince us or at least influence our belief system that a
healthy attitude helps keep the immune system (our body’s natural
defence mechanism strong) and that nothing weakens it quicker than a
large dose of fear.

A chemical called Oxytocin is released in the body when we feel happy
and confident. This in turn helps fight off the cancer causing free
radicals, as well as increasing another chemical called nitric oxide, which
increases natural sexual strength.
What Hamilton also puts forward is the argument that we can help
ourselves stay healthy, simply by smiling. Try it for yourself, try smiling,
even laughing, at the same time try to feel sad! His argument is that
action over comes emotion.
‘Courage is not the absence of fear, but the triumph of courage over fear’
Nelson Mandela.
How much is a smile worth?
Scientists measured the chemical reaction we should smiles. A smile
from a friend is worth the equivalent of £1600, a smile from a loved one
is £8,500, and a single smile from a baby is worth the equivalent body
reaction to winning £16,000☺
Smiling is contagious
You catch it like the flu
When someone smiled at me today
I started smiling too.
I passed around the corner
And someone saw my grin,
When he smiled I realised?
I’d passed it onto him!
I thought about that smile,
Then realised its worth

A single smile-just like mine
Could travel round the Earth!
So, if you feel a smile begin,
Don’t leave it undetected-
Let’s start an epidemic quick
And get the world infected!
Apparently, we can be influenced by other attitudes. We can influence
others by our attitudes. In tests, shop assistants who were happy and
smiled helped make a shop busier and that customers were more likely
to return.
Another startling find, was the contagion of smiles, by smiling at a
stranger, even if you did not see them smile back, the odds are that at a
miniscule level, they would have smiled back! This in turn, means they
are more likely to smile in time.
Research also shows that by smiling at others, it creates a reward
feeling in us. I myself have personal experience of using smiling as part
of my therapy work with my clients who are lacking in confidence, used
as part of CBT strategy.
The famous philosopher William James over 100 years ago subscribed
to the point of view. It was our physical actions that affected our
emotional state of mind and not the other way around. Simply put,
James said we were sad because we had a downturned mouth.
Whereas, we think nowadays we have a downturned mouth because we
are sad!
This again comes down to making yourself smile for a minute. maybe if
you can even laugh! Then, try to be sad.

The truth is probably somewhere in the middle, but the positive we can
take out of this is that physical action can have a massive influence on
our mental state. This is very powerful; If I am talking to a depressed
client and she is already over- run with thoughts, then I ask her to keep
thinking, even asking her to think positive thoughts can be not as
productive as encouraging her to take up some physical action, such as
running, very energetic swimming, something that produces in the brain
serotonin.
A recent study on rats who were subjected to isolation, were ill and the
results even showed that they suffered breast cancer. ‘The researchers
also discovered that rats who lived on their own, typically had 135 per
cent more tumours than those who lived in groups and the results also
showed more than 8,000 per cent increase in tumour size’
The study found isolation and stress increased breast cancer risk in rats.
“My feeling is that, as a society, we've swung too far in the
direction of material acquisition at the expense of quality of life.
That ‘the best things in life are free’ is misleading as it implies you
do not have to work hard for them. The best things in life cannot be
bought with cash. They have to be earned with attention, love,
caring, listening, forgiveness and compassion’
Sue Denime Diet Expert
The Rosetta Effect is named after a small town in America that until
1971 had no record of anyone under the age of 50 having a heart attack.
The reason they discovered, was not diet, exercise, but the closeness of
family & friends. This was such a tight knit community. It seems that
having the support of friends and family is essential to good health.

2010 researchers at Brigham Young University showed that in a study of
over 300,000 people with 148 individual studies from 4 different
continents, the conclusion was startling, those with strong social ties had
a 50% increased chance of surviving over a 7-year period.
Sometimes when we try to lose weight we do it on our won, and this can
be very depressing and very difficult. Now positive human contact is
essential to health and a healthy attitude, joining my worldwide weight
loss club will help you.
A healthy attitude is contagious, but don’t wait to catch it, be a
carrier!
Tom Stoppard English dramatist
So, the best person to look after your health is….

Do you know the single most important
ingredient when it comes to ongoing
weight loss is ...?
motivation
If you speak to people about a new diet, generally the very first thing they want to
know is what food can you eat?
Yet what if I told you research shows that it isn’t the food of that determined the
success of the diet but rather the person’s mental attitude.

We need to first organise a plan and then we take steps to keep our mind focused
on the path ahead. Together with the support of other like-minded individuals we
help each other achieve our goals.
The fuel that drives your weight loss
journey is your motivation
Psychologists have looked at what it is that the successful
dieters do that others don’t. It’s not the diet!!
PRINT OFF YOUR WOOP SHEET THIS IS WHAT YOU WILL USE TO LOOK AT WHY YOU
ARE DOING THE PLAN
Plan in your mind and on paper what, why, how & when you are going to start and
male sure you include WOOP so you can deal better with the potential obstacles
when they arise.
Simple Woop Sheet
It’s something called identifying your personal intrinsic motivation.
The WHAT??
Read the article here
Whether it’s trying to lose weight, stop smoking, increase your fitness research
shows that the people who succeeded have certain traits.
Yet we know that the average diet lasts 15 days so what to do properly so what do
we need to succeed?
We are much more likely to hit a target if we know what the target looks like, so take
your time and imagine what exactly is it you want. What will it feel like when you
reach your target weight? How will you look? What will people say? How will your

family feel about what you have achieved? How will you feel about what you have
achieved?
The Why
To help motivate my clients deeply on a subconscious they listen once a week to a
specially designed audio that elicits positive change.
The consequence of having formed a goal intention is a sense of commitment that
obligates the individual to realise the goal.
Do you often have trouble finding the motivation to stick to your exercise and
nutrition goals? If so, then you might not be looking in the right place.
Experts who study motivation have long recognized two basic types of motivation:
1. Extrinsic (external) motivation, when you are motivated primarily by
external rewards and consequences, either positive or negative. When you pull
yourself out of your nice, warm bed in the morning to go to work because you
want your wages (and need) your motivation is extrinsic—it’s the external reward
(money) or consequence (getting fired) that provides the immediate motivation for
getting up.
2. Intrinsic (internal) motivation, when your motivation comes from the internal
experience of pleasure, meaning, satisfaction, pride or other similar feelings.
Imagine for a moment you’ve won the lottery, what would it take to get you out of
bed every morning and off to work? Most likely, it would take intrinsic motivation
inner feeling.
So, why should the distinction between extrinsic and intrinsic motivation matter
to you?
Because permanent weight loss and maintaining a healthy lifestyle are the types of

goals that depend heavily on intrinsic motivation. If you frequently experience
motivational problems, you are probably relying on external rewards or
consequences too much, and not doing enough to increase your internal motivation.
Some common signs that you may need to increase your intrinsic motivation
include:
Depending too much on what the scale (or tape measure or the fit of your
clothes) says; you feel motivated when your weight goes down, unmotivated
when you gain or stay the same.
Constantly battling with yourself; under “normal” circumstances, you want to
eat whatever and whenever, and your body just naturally gravitates toward
the couch.
Exercise and healthy eating can be hard work; if you need to lose weight, it is
non-negotiable.
The good news is that you don’t have to wait for intrinsic motivation to appear on its
own, magically, or create it by sheer force of will. In fact, waiting for it to happen and
trying to force it are sure ways to make sure it doesn’t improve at all. You have
everything you need inside of you, use your In Tuition or self teacher!
The How
"But you have to do an awful lot more exercise than most people realise. To burn off
an extra 500 calories is typically an extra two hours of cycling. And that's about two
doughnuts."
Dr Susan Jebb Medical Research Council
How are you going to achieve your goal?
For most people, it's easy to notice your negative responses when things don’t go as
planned. In fact, it's even easier to get so caught up in these negative thoughts that
they seem to sap the motivation right out of you. When this happens, you aren't
literally losing your motivation—you're simply running into the natural limitations of

extrinsic motivation. You haven’t figured out how to shift into “intrinsic motivation
mode” as needed.
Making this shift requires the ability to notice your positive responses to exercise
and eating, and to give them the same significance you give to your negative
responses.
Keep positive and keep a note of all your past victories like when you lost weight in
the past etc. we are looking for intrinsic motivation, I want you to feel good to lose
weight, not lose weight to feel good.
Use the Non-Pc Diet ©
7 step weight loss
plan in your pack
. Even better get your friends involved, research shows that losing weight in a group
can be 4 times as effective than on your own.
Step2: Breathe

If you don’t want your diet to end up a
mess.
Learn to Breathe properly to reduce
stress.
Learning to breathe optimally can reduce
the effects of stress, lower blood pressure,
improve asthma, improve sleep and so
many more positive side effects
Stress Test
Stress & the obesity link
I am a fully qualified stress management consultant and a member of the
International Stress management association, my work has been recognised and
published. For some simple tips on preventing or reducing stress click here.
Learning to breathe correctly and optimally can help turn off the internal stress
response and help prevent internal damage.

Nasal breathe as much as possible
There are five main reasons why nasal breathing is superior, Plus a special bonus!!
Filters incoming air
Warms air
Moistens air
Regulates
Calming
Can even improves sexual performance and enjoyment!!
Image of the tiny microscopic hairs called Cillia found in the nasal passages, usefiul
in filtering out dirt.
Filters
The holes in the nose are far smaller than the hole in your mouth. This is just one of
the body’s defence mechanisms against pollutants getting into your lungs.

Warms
When breathing through the nose, air takes’ longer’ to travel to the lungs. This
means that it has ‘more’ time to ‘warm up’ to body temperature. Ideal for effective,
optimum gaseous exchange!
It’s akin to watching a fire being built up from scratch, kindling and coal lovingly
placed in the hearth and lastly feeling the warmth radiate so ‘alive’ as the paper is lit
to light the fire! The flames ignite the atmosphere and radiates such tender warmth
to all near the hearth thus generating a splendid affair for some hours there☺
Moistens
If you have ever woken up in the morning with a very dry mouth, the chances are
you have been sleeping with your mouth open. The lungs prefer the air to be lightly
moist. Sleep predisposes us to loud snoring and irregular breathing and can lead to
a serious condition called Sleep Apnoea and even heart conditions.
Regulates
Breathing almost exclusively through the nose means hyperventilation becomes
much more difficult. Breathing through the nose also helps regulate a healthy level of
carbon dioxide.
Calming
Recently another Method of lowering blood pressure naturally has emerged. This is
called nitric oxide therapy and is the result of the research by Nobel® Laureate Dr.
Louis Ignarru. Dr. Ignarro and his team of researchers knew that nitrogen in the form
of nitro-glycerine had been used for years to help relieve angina or heart distress but
they didn't know how it worked. They discovered that the nitric oxide molecule has a
profound effect in dilating arteries and blood vessels which could reduce blood
pressure and support cardiovascular health.

Increases sexual
performance…
Natures Natural Viagra!
An interesting side effect from calming the breathing is often an increase in sexual
arousal. This is something to do with nitric oxide been retained, plus the brain been
fed messages of self-control.
When we over breathe all the time our brain gets a message that we are in trouble or
overly excited. When we are breathing calmly we are, in effect, saying all is well and
we are ok. When we breathe using our nose, our sinuses produce nitric oxide
which is one of the very important chemicals involved in sexual arousal. Nitric oxide
also vaso-dilates (engorges) and plays a part in maintaining erection, as well as
helping women relax. Incidentally the impotence drug Viagra was developed as a
direct result of Dr. Ignarro's nitric oxide research.
This is superior and much more sensible than taking Viagra which is one of the most
dangerous drugs on the market today. If your brain receives message that you are
over breathing and this is interpreted as you struggling to take care of yourself,
therefore at this moment it is not a good idea that you procreate! So, to take a pill
that forces the sexual response, is going to put extreme pressure on the body and
cause a rise in blood pressure, in a nutshell if you are stressed arguably you are
not meant to reproduce.
The ancient eastern swamis or Yogis believe that breathing thorough the mouth
means you lose vital life force or ‘Prana’. Interestingly we do have some history of
breathing as a treatment, as the Native American Indians taught their children the
importance of nasal breathing.

“But I can’t breathe through my nose as it is always blocked!”
Unless you have physical damage to your nose, the odds are the reason your nose
is blocked is ironically because you are always breathing through your mouth. The
nose or the body is trying to hold onto vital Co2! If you learn to relax your breathing
and combine with breath holding techniques, you will find your nose will soon start to
clear itself, without the need of constant sprays which can damage the delicate inner
lining of the nose.
Nose Clearing Technique
For some people, breathing through the nose is very difficult. This is often due to a
previous bad practice of mouth breathing. I firmly believe that, unless there is actual
physical damage to the nose, everyone can learn to breathe through the nose. To
keep your blood pressure in check it is good practice to breathe through your nose.
1. Sit back, upright and relaxed on a dining room chair.
2. During this Nose Clearing Exercise keep your MOUTH CLOSED always, even
after the exercise is finished. If you open your mouth, you have ruined the exercise
and you’ll have to start again.
3. Mouth closed!!!
4. Exhale through your nose (recommended) or your mouth if you must.
5. Now hold your breath by pinching your nose.
6. Gently move your head back and forward (nodding).
7. At this point your Mouth is closed, you’re holding on the out breath and you’re
nodding your head.
8. Keep going until you feel a slight discomfort and the need to breathe (DO NOT
keep going until you go blue in the face and fall off your chair, this is not good for
you)!
9. At this point, let go of your nose and inhale through your nose keeping your mouth
closed.
10. That’s it, one large breath in and then breathe a bit slower and calmer for the
next couple of minutes sitting very upright in your chair.

11. Repeat if necessary keeping your mouth closed always.
Pranayama Breathing
Close the right nostril with your right thumb & inhale through the left nostril. Do this
for a count of four seconds.
Immediately close the left nostril with your right ring finger and at the same time
remove your thumb from the right nostril and exhale through this nostril. Do this for a
count of 8 seconds. This completes half a round.
Inhale through the right nostril for a count of four seconds. Close the right nostril with
the right thumb and exhale through the left nostril for a count of eight seconds. This
completes one full round.
Start by doing 3 rounds and add one per week to a maximum of seven rounds.
This exercise is an excellent Method of breath control, mind control and is great at
calming the emotions. The ancient Chinese used this to help improve sexual staying
power!
The aim then is to breathe through the nose all the time not just when we are awake
but also when we are asleep.
Poor Sleep & obesity
Can Sleep Apnoea & snoring be improved for around a pound!!
Have you ever woken up coughing or with a dry mouth? This is because you have
been sleeping with your mouth wide open. Most houses nowadays have central
heating. While this type of heating is very cosy, it is also very drying to the air. If
there is very little moisture left in the air, imagine what this does to our throats whilst
we sleep with our mouths wide open. Is it any wonder that we wake up coughing and
feeling very thirsty?
By breathing solely through the nose, a healthy level of carbon dioxide is retained
and a more natural, gentle, restful and deeper sleep occurs. According to the theory
of Buteyko, sleep apnoea (where the body stops breathing for a while) is simply the

ody’s I mechanism against loss of CO2, so by breathing through the nose,
eventually the oxygen levels return to normal and sleep apnoea is cured.
One way to ensure this occurs is taping the lips gently together using some
Micropore tape.
I use this tape on my own children if they have a bad cough. For a child with asthma
this can be a life saver. A child with asthma, when they have a night time cough can
lead to hospital admissions. In fact, over 50% of asthmatics suffer with nocturnal
asthma. The key is getting the breath under control, limiting the annoyance to the
airways with dust from oral breathing, and raising the level of CO2 to optimum levels.
You only use a tiny strip to help keep the lips together, whilst asleep, the child can
easily pull it off.
Many people have told me how much better they or their child now sleeps using this
simple technique. Imagine being able to cut out your child’s night-time coughing
almost immediately☺
Look out for my videos where I will go into this in much more detail. I know this may
seem controversial but it really is common sense, science ae, science agrees and it
works!
3 GREAT FREE STRESS RELIEVERS
Tai Chi

The gentleman in this series of videos is the excellent Bruce Frantzis
Hatha Yoga
This is a simple 40 minute deeply relaxing Hatha (meaning breath yoga audio by
little old me, made a few years back now, but I can personally vouch for the benefits
of this
Meditation
What a great FREE site this is, click onto the site and the one that seems a good
start is the 12-minutemeditation on the 3 rd one down breath and body.
Matthew 22:36
The stress reliever in life is the above commandment found in the Bible
Step 3. Exercise

To become healthy, slim & sleek
Exercise properly minimum an hour a week
4-6 x 30 second sprints to a max effort, will burn more of your
fat than 60 minutes walking uphill on a treadmill!
1. Longevity
Exercising regularly will also help improve:
2. Disease Prevention
3. Brain Health
4. Improved Sense of Well-Being
5. Better Joint Health
6. Improved Self-Confidence

7. Higher Bone Density
8. More Energy
9. Better Sleep
10. Improved Sex Life
What exercise can you do?
On the Non-PC Diet, I recommend you do at least 1 hour a week exercise spread
over 3 days
You can do home videos, treadmill at a gym, walking on the street, swimming
Also, you will need to be aware of something called HIIT
Introduction
Exercise: Activity that requires physical or mental exertion, especially when
performed to develop or maintain fitness
Cardio: Any exercise that raises your heart rate. From the Greek Kardia
meaning heart
Why do we need to exercise?

We are living in a technological age. Over the last century, we have moved on from
literally the horse and cart, to cars, planes, phones. We can literally contact anyone
in the world in seconds and without leaving the comfort of our own chair.
This mental activity may tire us out, but it is fact that we are now on average 5 times
less physically active then we were a 100 years ago. It is this lack of physical activity,
combined with an increase of eating, means we are putting excessive strain on our
bodies.
It is for this reason we must create exercise into our life for our physical bodies to
work off tension and to coin the age-old phrase, ‘use it, or lose it!’
NEWS FLASH
Mind numbingly boring cardio IS NOT THE BEST WAY TO
LOSE WEIGHT
GET FIT
‘Heavy reliance on aerobic exercise can also bring about a host of other issues,
including muscle loss, overuse injuries and muscle imbalances.
What’s worse, long-duration aerobic exercise can actually reduce the capacity of
your heart and lungs to perform work…which can be terrible for long term health
and increase your risk for a heart attack’.
Rob Poulos: Author of the Fat burning furnace
The most recent study, out of Australia, reported, that a group of females
who followed a 20-minute HIIT program consisting of eight-second sprints
followed by 12 seconds of rest, lost an amazing six times more body-fat
than a group that followed a 40-minute cardio-program performed at a
constant intensity of 60% MHR.
Short bursts of high intensity sprints--known to benefit muscle and improve exercise
performance--can improve the function and structure of blood vessels, arteries that
deliver blood to our muscles and heart, according to a new research from McMaster
University.

A study into the benefits of ‘Variable Intensities of Exercise,’ (where you vary the
exercise-effort during your routine. An example might be 2 minutes’ slow jog,
followed by 30 seconds’ sprint, then repeat 8 times), over the more common cardiotype,
was led by kinesiology doctoral student Mark Rakobowchuk, who published
online in the journal ‘American Journal of Physiology.’ The findings support the idea
that people can exercise using brief, high-intensity forms of exercise and reap the
same benefits to cardiovascular health, which can be derived from traditional, longduration
and moderately intense exercise.
Is it possible to get fit in only 20 minutes’ exercise 3 times per week?
A few years ago, researchers at the National Institute of Health and Nutrition in
Japan, put rats through a series of swim tests with surprising results. They had one
group of rodents paddle in a small pool for six hours. This long workout was broken
into two sessions of three hours each. A second group of rats were made to stroke
furiously through short, intense bouts of swimming, whilst carrying a ballast to
increase their workload. After 20 seconds, the weighted rats were scooped out of the
water and allowed to rest for 10 seconds, before being placed back in the pool for
another 20 seconds of exertion. The scientists had the rats repeat these brief,
strenuous swims 14 times, for a total of about four-and-a-half minutes of swimming.
Afterwards, the researchers tested each rat’s muscle- fibres and found that, as
expected, the rats who had swum for the six-hours, showed preliminary molecular
changes, that would increase endurance. But the second rodent group, who
exercised for less than five minutes, also showed the same molecular changes.
In other words, if you want to burn fat in the least amount of time, whilst also
increasing your fitness levels, then High-Intensity Interval-Training is the way forward
for you.
An exercise in cancer prevention
Although it can seem that the health benefits of exercise have been spouted-on for
years, Dr Walker, director of cancer information at Cancer Research UK, says it’s

taking a long time for the message to filter out to the public. The consequence is
that, in general, people are still not serious about health in this country.
To illustrate the vital role exercise plays, researchers at Bristol University, have been
investigating its effects. Results suggest that regular exercise can prevent some
cancers. Colon cancer may be reduced by as much as 50 per cent!!
The researchers say that moderate exercise for 30 minutes on three or more days a
week could, on this evidence, substantially reduce the risk of cancer.
Exercise boosts the immune system, improves sleep and helps control stress,
anxiety and depression. It also improves psychological wellbeing, self-esteem, body
image and mood. Yet like in all things in life, balance is important.
A most recent survey completed in May 2011 recognises the importance of exercise
as a preventative treatment for prostate cancer.
The research was led by UC-San Francisco's Erin Richman, Sc.D., followed men for
at least 15 months after a prostate cancer diagnosis, tracking each man's exercise
habits and monitoring whether their cancer worsened. The men who engaged in
regular vigorous physical activity had a 57 percent slower rate of cancer progression
than those who exercised less.
Over- exercising can be more harmful than smoking
Exercise is not the panacea to all the world’s ills. There are numerous studies
showing that apparently, over- exercising can be as damaging to health as or not
exercising at all.
‘Research shows that over-exercising, which is 90-plus minutes/day or running
upwards of 60 miles/week can increase vulnerability to illness. His study shows that
marathon runners are six times more likely to become ill after a race due to
excessive exercise, impairing their natural immune function’
Dr Arthur Siegel’s, an expert who studies the effects of long distance running on the
human body concludes:

After completing a marathon “Your body doesn’t know whether you have run a
marathon or been hit by a truck”
Basically, the human body was not designed to run such long distances. Research in
Germany on men that had completed at least 5 marathons in their life, showed much
higher plaque build-up in their arteries, indicating they were at a much higher risk of
a heart- attack then those non- marathon runners... “They had an increase in plaque
build- up of over 50% compared to the non- marathon runners.
Interestingly, the history of the word marathon carries a warning.
The name Marathon comes from the legend of Pheidippides, a Greek messenger.
The legend states that he was sent from the battlefield of Marathon to Athens to
announce that the Persians had been defeated in the Battle of Marathon. (In which
he had just fought). There are two roads out of the battlefield of Marathon towards
Athens, one more mountainous towards the north whose distance is about 34.5 km
(21.4 mi), and another flatter but longer towards the south with 40.8 km (25.4 mi). It
has been argued that the ancient runner took the more difficult northern road
because at the time of the battle there were still Persian soldiers in the south of the
plain. This took place in August or September, 490 BC. ] It is said that he ran the
entire distance without stopping and burst into the assembly, exclaiming
"Νενικήκαμεν" (Nenikékamen, 'We have won.' before collapsing and dying!!
Yet marathin running (yes, I know it is misspelled but I think it looks better that way)
does not just eat up fat but muscle as well.
Many people think that the best way to lose weight is long distance running. To me this is a
big mistake, not only is it uneconomical in terms of time needed for the results required but
often the results gained are not what many people really wanted in the first place. Long
distance running requires as little fat and muscle on the body as possible, and yet for
sprinters the physique is explosive muscle. Look at the picture below showing the difference
in physiques of a long-distance runner and a sprinter.
• All References for these articles are in the ABED Health Books TM

Picture of a marathin runner and a sprinter
Which physique would you prefer?
Long 'cardio' is an important training modality for specific sports and activities. But
one must realise if the body is meant to run for 26 miles plus at a time, then you are
going to have a body with the minimum amount of weight as possible and that
means vast muscle wasting. However, if you’re primary goal is fat loss, overall
weight loss whilst retaining a healthy attractive looking figure; lengthy cardio
sessions are completely ineffective. High intensities of strength training and interval
training are your most beneficial weapons against fat.
Long distance running also puts more strain generally on the body, the pounding on
the knees and joints mile after mile, day after day, yet with High Intensity Interval
Training (HIIT) you just don’t have those same problems. Sprinting, then resting then
sprinting again gets the heart rate up quickly, then lets it rest, then does it again and
because it is done more quickly, there is much less pounding required.
HIIT in some ways mimics life; we get ups and downs, good news, and bad news,
shocks etc. Using HIIT helps to the train the heart to become strong and helps it
become desensitised to shocks. HIIT invites you to push yourself to your limit, which
then allows you to recover the body receives messages that it can push and repair,

push and repair, and rewards you with greater levels of fitness in far less time than
conventional running exercise.
As a qualified stress-consultant & health coach, advising someone on the best way
to keep in shape does not include hours of jogging☺
If it’s less stress you want, a little word from the wise.
Forget all those pills, just get off your butt and exercise;)
Sue Denime The Dr Fatloss Diet Therapist TM
Safe Preparation For exercising
It is so important to prepare for an exercise regime, especially if you haven’t
exercised in a long time, or for some us maybe you have never really exercised.
Poor Planning
Let us say for instance you have someone who is 4 stone overweight. Visits their GP
and are told to go and exercise. So, the persons think, yep the doctor is right I really
need to exercise. So, the very next day they put on some old shorts, some old
football trainers and step onto the street and off they go. After 400 yards, they are
exhausted and feel as if they are having a heart attack.
So, if I assume you value your life enough to be reading this book☺ Then I think it’s
safe to assume you might also be willing to use both your head and your heart to
help you stay fit. Let’s say for instance you had a heavy night out the evening before,
you had too much to drink and in fact you did not feel too well. Nevertheless, you
were under no circumstance, going to miss your exercise, especially because now
you feel so guilty for having drunk too much!
You start to run your normal run and this time you feel bad but you ignore it and you
must keep going. All the alcohol still in your system along with the heavy meal
combined with the fact you have only been exercising for two weeks and you are 54
years old. Then, bang heart attack!
BUT it doesn’t have to be this way.

When a young child is first starting to ride a bike, you don’t teach them on a 21-
speed racer, equally if someone is learning to drive it is probably not a good idea
they do it in a 200 mph Ferrari!
The point is you have your own barometer to help you exercise safely and gradually.
If you are feeling unwell or hung-over it may well be better, for you to take a 20-
minute brisk walk. By becoming familiar with your heart- rate and monitor, you can
still get your work- out but more safely☺ If you did not want to use a heart monitor. If
you can trust your own senses, then you could use RPE.
The 3 essential keys to exercising safely
RPE
Heart Rate
Breathing Rate
What Is Rate of Perceived Exertion? (RPE)
For years, fitness instructors and participants have struggled to come up with a relatively
uniform method of measuring effort level. For example, when an instructor in your class tells
you to work harder, what exactly does that mean? How can "harder" be measured? In truth,
it really can't. Further, each of us have different capacities for fitness. You may be able to
run comfortably at seven miles per hour, while I struggle mightily to maintain a six-mph pace.
Conversely, what might be an intense workout for me may be the proverbial walk in the park
for you.
To even the playing- field, the concept of rate of perceived exertion was introduced. Rate of
perceived exertion (RPE) is used to gauge or measure how hard you're working during a
cardio- workout. RPE is based on a scale of one to ten, with ten being the hardest. Your
instructor will indicate a number, which you will translate to your own intensity level. The best
way to measure your intensity level is your ability to chat with your neighbour during the
workout. Here are explanations for each of the levels:

RPE 1-3: This is typically your warm- up phase and the tail end of your cool down. You can
converse very easily with no effort at all.
RPE 4: At this level, you are sufficiently warmed up but you can still converse with practically
no effort.
RPE 5: You are beyond the warm up stage and into the actual work of your routine or class.
You can still converse quite easily with only a small amount of effort.
RPE 6: This is the moderate level. You can talk but it requires some effort.
RPE 7: At this level, your effort level is getting more intense. You can converse but it
requires quite a bit of effort.
RPE 8: The work is now difficult and conversation requires maximum effort.
RPE 9: Now you're only able to get out one or two words at a time.
RPE 10: This is your absolute peak effort and your entire energy level is focused on the
workout. Breathing is heavy and there's no thought of talking.
The beauty of RPE is that it is constant, as your fitness increases you will find that you must
go faster to get to RPE 6 or whatever, but if you stick to the levels, your fitness will continue
to improve.
Positive Mental Attitude
As with most things in life, having a healthy positive attitude will help you achieve
more from your training.
Even a little exercise often is better than none. The more regular you make your
exercise routine the more results you will get.
Exercise Top-tip
Instead of focusing on the task ahead, concentrate on your desired outcome from
the exercises, such as increased fitness, a healthier more toned looking body. This is
an excellent way of helping to keep you motivated and to keep up the excellent work.

Medical Disclaimer
If necessary please discuss with your GP before taking on any new
exercise regime
If you are currently under any medication again speak to your GP
Initially if you are not used to exercise, it is advisable you build up
slowly
If you have any heart conditions be extra careful
If you are overweight and/ or out of shape again be careful and follow
the guidelines in this book
If you ever feel dizzy, ill etc. you must stop
If you have high blood pressure or low blood pressure, monitor your
blood pressure at home
If you have a bad back be extra careful
All exercises are to be done at your own risk
The Non-PC Diet means exercising will help you lose weight even more quickly than
dieting alone, let me show you how.
Grasp the importance of Processed Carb consumption, look at this and before you
say but it’s only a few biscuits, a chocolate bar etc., think about this for a moment.
4 Custard Cream biscuits: Processed Carb Calories:
260
Time to eat:
2 minutes
Time needed to burn the calories off:
20 mins Jogging

10 times as much exercise as it takes to
eat the fat gaining PC!!
Or have a natural fat blaster such as an
apple, pear or a few almonds
&
NO NEED TO JOG AT ALL!!
3 times a week, walking or running or
jogging or swimming till you sweat. Job
done!

Step 4. Diet
Losing weight is straightforward using the food on the Non- Pc Diet ®
because the simple rule is, eat as much natural food as you can and
your weight issues will immediately be addressed. Just eat till your full.
• Make no more than total 20% of your calories Processed
Carbohydrates
• By limiting yourself to PC Free days this then allows you to
save up your FPC (favourite PC’s) wine, pizza, lager, cake etc.
• Understand that there is a reason that you hardly if ever see
an advert for natural foods, because there is not enough profit
• Cals 1 mars bar duo = 6 apples 1 big mac meal = 15 bananas!!
• Breakfast cereals other than porridge are to be ditched
• If you like breakfast you can eat a Non-Pc full English
• No processed carbs after 5 (unless it’s your treat night)
• Cut out or limit bread to whole meal unless it’s a 20% FPC

Vegetables
Asparagus
Avocados
Beet greens
Beets
Bell peppers
Bok choy
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Collard greens
Corn
Cucumbers
Eggplant
Fennel
Garlic
Green beans
Green peas
Kale
Leeks
Mushrooms,
Mushrooms, shiitake
Mustard greens
Olive oil, extra virgin
Olives
Onions
Potatoes
Romaine lettuce
Sea vegetables
Spinach
Squash, summer
Squash, winter
Sweet potatoes
Swiss chard
Tomatoes
Turnip greens

Fruits
Apples
Apricots
Bananas
Blueberries
Cantaloupe
Cranberries
Figs
Grapefruit
Grapes
Kiwifruit
Lemon/Limes
Oranges
Papaya
Pears
Pineapple
Plums & Prunes
Raspberries
Strawberries
Watermelon
Seafood
Cod
Salmon
Sardines
Scallops
Shrimp
Tuna
Nuts & Seeds
Almonds
Cashews
Flaxseeds
Peanuts
Pumpkin seeds
Sesame seeds
Sunflower seeds
Walnuts
Beans & Legumes
Black beans

Dried peas
Garbanzo beans (chickpeas)
Kidney beans
Lentils
Lima beans
Miso
Navy beans
Pinto beans
Soy sauce
Soybeans
Tempeh
Tofu
Poultry & Meats
Beef, grass-fed if possible
Chicken, pasture-raised and organic if possible (Aldi)
Lamb, grass-fed (if possible)
Turkey, pasture-raised (if possible)
Eggs & Dairy
Cheese, grass-fed
Cow's milk, grass-fed
Eggs, pasture-raised
Yogurt, grass-fed
Grains
Barley
Brown rice
Buckwheat
Millet
Oats
Quinoa
Rye
Whole wheat
World's Healthiest Herbs & Spices
Basil
Black pepper
Chili pepper, dried
Cilantro & Coriander seeds
Cinnamon, ground

Cloves
Cumin seeds
Dill
Ginger
Mustard seeds
Oregano
Parsley
Peppermint
Rosemary
Sage
Thyme
Turmeric
Make the basis of your Non-PC Diet with the above, and not only will
you lose weight & feel great, you will also naturally be helping
manage conditions such as asthma, diabetes, digestive issues,
hypertension, insomnia, migraines, skin conditions and even
CANCER!

DRINK
PLENTY OF
WATER!!!!

Fatigue
Water is the most vital sources of energy in the body. Dehydration causes the
enzymatic activity in the body to slow down, resulting in tiredness and fatigue.
Lemon water on an empty stomach prior to breakfast will help improve your health
immensely.
Asthma and Allergies including hay fever

When dehydrated, your body will restrict airways in order not to hurt you but to slow
you down and retain water. In fact, the rate of histamine produced by the body
increases as the body loses more water. Drinking tea and coffee don’t count as
much.
High Blood Pressure
The blood is normally about 92% water when the body is fully hydrated. When
dehydrated, the blood becomes thicker causing resistance to blood flow, which
results in elevated blood pressure. This might be one reason why almost 1 in 2
people have higher than optimum blood pressure.
High Cholesterol
When the body is dehydrated, it will produce more cholesterol to prevent water loss
from the cells.
Skin disorders
Dehydration impairs the elimination of toxins through the skin and makes it more
vulnerable to all types of skin disorders, including dermatitis and psoriasis, as well as
premature wrinkling and discoloration.
Digestive Disorders
A shortage of water and alkaline minerals, such as calcium and magnesium, can
lead to several digestive disorders, including ulcers, gastritis and acid reflux
Bladder or Kidney Problems
With a dehydrated body, the accumulation of toxins and acid waste creates an
environment where bacteria thrive, resulting in the bladder and kidney to be more
prone to infection, inflammation and pain.
Constipation
When short of water, the colon is one of the primary regions the body draws water
from to provide fluids for other critical body functions. Without adequate water,
wastes move through the large intestines much more slowly or sometimes not at all,
resulting in constipation.

Joint Pain or Stiffness
All joints have cartilage padding which is composed mainly of water. When the body
is dehydrated, cartilage is weakened and joint repair is slow resulting in pain and
discomfort.
Weight Gain
When dehydrated, cells are depleted of energy. As a result, people tend to eat more
when the body is thirsty. Equally water is calorie free and can help give you a feeling
of being full.
Premature Aging
When chronically dehydrated, the body’s organs, including its largest organ, the skin,
begins to wrinkle and wither prematurely.
Lose weight the easy way:
1. Eat with intelligence not emotion
2. Save your processed carbs till treat night
3. Drink regular water
4. 4Whole fruit is a natural fat burner plus raw fruit has youth
enhancing health enzymes

Chapter 8
What can I eat?
Eat as much food as you want, and you
will lose weight and burn fat!! I’m
talking about REAL food (natural) not
man made or processed.
Tip to a Great Diet number 1:
Natural over processed
You will never lose weight whilst your diet
is based upon processed carbohydrates.
Natural before Processed
80% of your food should be non-processed. Remember cooking is also a process.
Think about having fruit and vegetables with natural yoghurt, honey and fruit for
snacks.
When food is processed, it goes through many chemical changes. Additives,
preservatives and flavourings, all manmade chemicals, are put into the food. Once it

has been processed it can hardly be called food anymore. It's more like a mass of
chemicals.
As a result, all the nutrients are processed right out of the food and you have an
increased risk of digestive problems because your body has difficulty processing the
toxins in the additives.
You are also at higher risk of obesity because processed foods leave you hungry, so
you eat more and you gain weight.
The most acidic foods are crisps and biscuits, fried foods, pizzas and white bread.
By simply increasing the percentage of raw food/whole foods in your diet; the better
it is for your health and it will lower the levels of stress on your body.
Eating raw food is an essential part of anyone’s' healthy diet. The higher the
percentage of raw food in your diet, the better, because cooking is a processing of
food and it in most cases, destroys goodness.
The body can usually digest and assimilate raw food much easier than cooked food.
Raw food also has something called enzymes which aid digestion and are often
destroyed in cooking.
When eating cooked food, the body needs to draw essential Enzymes from the
limited natural pool supplied at birth to digest the food. Imagine drawing money out
of a bank account that is never topped up. Eventually, it will run out. It’s the same
with Enzymes.
If we continue to eat cooked foods and do not replace Enzymes by eating Raw
Food, we eventually begin to use up our bodies’ Enzymes reserves. Without these
Enzymes, cooked food is stored in our bodies as toxins, which can than lead to all
kinds of diseases and illness. Ageing is really nothing more than the body running
out of Enzymes.

By eating more naturally, your food is
naturally dense with goodness and no real
waste or badness, when you eat processed
‘food’ the natural weight of the food is
replaced by false harmful nutritionally weak
ingredients.
I promise you, the single most important
change is from processed to natural, and
weight loss becomes a piece of cake!
Tip to a Great Diet number 2:
Raw (live food) is best.
A Quick History of the Raw Food Diet
Taken from http://rawfoodlifetodayblog.com
Raw foods are a healthier way of consuming foods than eating cooked foods. On
the ladder of evolution, cooking foods is a new conception.
The first documented use of fire by human beings was believed to be for making
tools as opposed to for the purposes of cooking. It dates to 400,000 BCE…
In North America, the first person credited with the start of the raw food diet was
Sylvester Graham. (1794- 1851). Graham was a 19 th century advocate for a healthy
lifestyle. Graham wrote a book called “Lectures on the Science of Human Life.”

Over the years there were plenty of 19th and early 20th century American citizens
who were firm believers in the raw food diet. (or in some cases semi-raw diets). Dr.
John Harvey Kellogg, (the creator of Kellogg cereal and many say, peanut butter),
lived from 1852 to 1943. This well-known doctor lived mainly on apples and nuts. Dr.
James Caleb Jackson (1814-1895) was known to serve primarily raw foods and
lightly cooked foods of a vegetarian nature at his spa called 'Our Home'. 'Our Home'
was one of the first successful health spas that opened in the 1850s.
At the turn of the century, Bernard McFadden (1868-1955), the CEO of one of the
greatest publishing empires in the United States lived on a diet of raw foods. Herbert
Shelton (1895-1984) is credited with systemizing raw foods into Natural Hygiene
over a span of 50 years- from the 1920s to the 1970s- and was himself a proponent
of raw foods.
Research teaches us that many Native American tribes throughout the United States
lived on a diet of raw, uncooked foods. The most common foods for the diet of the
tribes included acorns which were made into a powder or paste, as well as nuts and
dried salmon. A group of German raw foodists who made their home in Southern
California at the turn of the 19th century, played a role in developing the modern raw
food movement in the United States.
These German-American luminaries included such names as Arnold Ehret, an
author of many books on raw foods and fasting and Dr. Carl Schultz, a pioneer in the
field of naturopathic medicine.
Another German influence was the fruitarian farmer and philosopher Bill Pester.
What was the second wave of raw foodism came about thanks to the efforts of Vera,
John Richter and Hermann Sexauer.
In 1917 Vera and John Richter opened the first raw food restaurant in the United
States. They called it Euthropheon (which means “good nourishment” in Greek). This
restaurant remained in business for 25 years and provided a great deal of education
to its' clients about raw foods.
Hermann Sexauer, a vegan raw foodist, opened the first health food store in Santa
Barbara, California. The year was 1934. Thus, began the start of the raw food
movement which continues to remain strong today.
As we discussed earlier the enzymes in raw foods are destroyed by heat in the

cooking process.
Once enzymes are exposed to heat, they are no longer able to provide the function
for which they were designed. Cooked food contributes to chronic illness, because
it's enzyme content is damaged. This requires us to make our own enzymes to
process it. The digestion of cooked food uses valuable metabolic enzymes to help
digest your food. Digestion of cooked food demands much more energy than the
digestion of raw food. Raw food is so much more easily digested; it passes through
the digestive tract in a half to a third of the time it takes for cooked food.
Eating enzyme-dead foods places a burden on your pancreas and other organs and
overworks them, which eventually exhausts these organs. Many people gradually
impair their pancreas and progressively lose the ability to digest their food after a
lifetime of ingesting processed foods.
Back in 1930, the Swiss researchers at the institute of Chemical Chemistry made a
remarkable discovery. They found that eating raw, unaltered food did not cause a
reaction in the blood. In addition, they found that if a food had been heated beyond a
certain temperature, (unique to each food), or if the food was processed. (refined,
chemicals added, etc.). This always caused a rise in the number of white cells in the
blood!
Recent scientific studies have brought to light the fact that many of the cooked and
processed foods that are such a large part of our diets are full of toxins. They are all
full of cancer causing substances.
The raw food diet preaches the virtues of eating food that is as organic and fresh as
it possibly can be. The raw food diet is very nutrient dense and free of harmful toxins.
The raw food diet will make for a person who looks younger, full of life and has
glowing skin. All in all, you will be a healthier more vibrant human being.
And you don’t have to be rich and famous like Demi Moore to do it!
Be aware however that adjusting to the raw food diet can take time. You would be
better off to introduce raw foods into your diet gradually as opposed to doing it all at
once.
Sprouting Seeds
Eating raw/live foods can also keep you looking young. The following is a short list
of foods important for anti-aging nutrition:
Raw nuts and seeds

Green leafy vegetables
Seaweed
Barley greens
Olive oil
Berries
Sprouting seeds
You can access the most energetic food on the planet and it costs less than £5
pound for a week’s supply
You can grow the most energetic food on the planet in your own home for just a few
pennies. All you require are some seeds and a growing tray.
10 top reasons why you should grow sprouting seeds
1. ECONOMICS: Seeds can multiply 7-15 times their weight. At £3.00/lb. For seed,
that yields 20 pence for a pound of fresh sprouted indoor-grown organic greens!
2. NUTRITION: Sprouts are jam packed with nutrition because they have a greater
concentration of proteins, vitamins and minerals, enzymes, RNA, DNA, bioflavonoids,
T-cells, etc., than at any other point in the plant’s life!
3. ORGANIC: You don’t have to worry about pesticides, synthetic fertilizers or
fumigants when you’re growing sprouts! You just buy sprouts that organic!
4. AVAILABILITY: No matter where you are, or what time of the month it is, growing
sprouts is possible!
5. SPACE & TIME: Growing sprouts is easy and doesn’t require much space or
time! Just add water!
6. FRESHNESS: Eat them at their peak of freshness and nutrition. There is no
exposure to pollution in transportation or loss of nutrients when they’re sitting in
warehouses or grocer’s shelves.
7. DIGESTIBILITY: As baby plants, their delicate cell-walls easily release elemental
nutrients. Abundant enzymes make them easy to digest even for those with weak
digestion.

8. VERSATILITY: More varieties of salad greens than on the supermarket shelves.
There is a huge variety of sprouts from buckwheat to onion to garlic and sunflower!
9. MENUS & MEALS: Make a wide variety of food from sprouted bread, to hummus
dip and even sprouted wheat pizza!
10. ENVIRONMENTALLY FRIENDLY: Your food didn’t have to travel across the
country or the sea for you. It’s straight from your kitchen! Sprouting seeds can easily
be purchased locally.
Just search out sprouting-seeds and trays on the internet, ideally you require
organic.
‘You are not what you eat, you are what you digest!'
Raw (Live) Food Health Tip:
To stop your insides from becoming too sore
Follow the simple rule of 70% raw
My advice is not to be completely raw – I am not convinced that this helps in the long
term
Tip to a great diet Number 3:
Drink more water than tea & coffee
Your body is estimated to be about 60 to 70 percent water. Blood is mostly water
and your muscles, lungs, and brain all contain a lot of water. Your body needs water
to regulate body temperature and to provide the means for nutrients to travel to all
your organs. Water also transports oxygen to your cells, removes waste, and
protects your joints and organs.
You lose water through urination, respiration, and by sweating. If you are very active,
you lose more water than if you are sedentary. Diuretics such as caffeine pills and

alcohol result in the need to drink more water because they trick your body into
thinking you have more water than we need.
Symptoms of mild dehydration include chronic pains in joints and muscles, lower
back pain, headaches and constipation. A strong odour to your urine, along with
a yellow or amber colour indicates that you may not be getting enough water.
Note that riboflavin, a B vitamin, will make your urine bright yellow. Thirst is an
obvious sign of dehydration and in fact, you need water long before you feel thirsty.
Coffee & tea both usually contain caffeine; caffeine excites the nervous system and
causes a rise in blood pressure. If you drink more than 4 cups of coffee a day then
this will be a contributing factor in a rise.
‘Good Hydration Levels’ Drink 6- 8 pints of water a day
Tea and coffee both contain caffeine which is a diuretic. This means you expel more
water than you take in.
Replace tea and coffee with boiled water and a slice of fresh lemon. If you want to
drink tea and coffee try replacing with a cup of boiled water. I promise you will feel
much better.
For more staggering information on the benefits of water treatment for health look no
further than ‘Your bodies many cries for water’ by the late DrBatmangheldj.
(Affectionately known as Batman).
When your body is in a state of dehydration, your blood pressure will increase
dramatically!
In fact, chronic dehydration is the cause of chronic high blood pressure according to
Dr. Bathmanghelidj, the author of You're Not Sick, You're Thirsty says that when
the body is lacking water, it attempts to hold on to the available water supplies by
retaining salt. Interestingly water is also useful for those suffering from low blood
pressure because when used as a treatment, it increases it to normal. A guideline as
to whether you are drinking enough water is that your urine should be pale yellow or
even better almost clear at least twice a day.
Another interesting fact, is that asthmatics and those suffering with hay fever, should
drink extra water. Research shows that when the body is dehydrated, histamine is

produced, which exasperates coughing and sneezing.
Tip to a great diet Number 4:
Juice those fruits & Vegetables
It is often difficult to get children to eat vegetables and yet in the very next section we
talk about the importance of chewing your food, if you can get children to drink things
such as carrot juice mixed with a little cauliflower or beetroot, you can say goodbye
to colds & flu.
If you can’t afford to buy a juicer on your own, why not get together with a few friends
and buy one to share. See juice master site with Jason Vale, to be honest for about
£50 you can get a very good juicer plus a DVD and plus a book!
Tip to a great diet Number 5:
Chew your food
‘Drink your food and eat your liquids’
Rosy Krooshion
Chewing your food until it becomes liquid, so you can drink it. Chewing your liquids
slowly so you just don’t gulp them down, will bring remarkable dietary benefits, such
as better digestion and will also help keep off the excess fat.
Many people think that digestion begins in the stomach. This is not true. Digestion
starts in the mouth. The saliva in your mouth contains enzymes that are important for
food digestion. If you chew your food until it becomes liquid, this is much better for

your digestive system.
If you find yourself feeling bloated and gassy after eating, you are not chewing your
food properly. When you do not chew your food thoroughly, this results in incomplete
digestion. Large particles of food will pass into the colon and become a breeding
ground for bacteria. This can lead to bacterial overgrowth, indigestion and flatulence.
Not chewing your food completely will also result in only a small portion of the
nutrients being released from your food.
There is a muscle at the bottom of your stomach, the ‘pyloric sphincter.' This muscle
must relax to enable food to pass from the stomach and into the small intestine,
which takes about 4 – 6 hours. When your food contains large amounts of saliva
from chewing, this helps the muscle to relax and food can pass into the small
intestine easily.
Do you eat fast?
Do you swallow your food without chewing properly?
Do you drink with your meals?
Do you have acid reflux?
Do you want to know a great way to eat less and feel full?
When you eat your food fast the body feels you are under threat, I mean why else
would you be eating so fast, unless you had a feeling of urgency, or is it just bad
habit? Anyway, if you eat fast the body will store the food more readily as fat. If you
have read the beginning of the Art of Diet you will recall where digestion starts in the
body, and that is in the mouth
Chew your food
Taste the food,
Chew till the food is liquid and only then swallow,
Place the knife and fork down between each mouthful

Do not read or watch TV
Always be the last to finish
You will lose more weight doing this alone than almost anything else
This is called CONSCIOUS EATING
Tip to a great diet Number 6:
4 top supplements
Enzymes, Wheat Grass, Vitamin C, Vitamin B17 (apricot kernels)
Digestive Enzymes; (Help replace the enzymes lost from cooking and lack of
chewing) Lamberts seems to be a good one.
Organic wheatgrass powder; This is a real must and the one I urge you to get the
most, because our diet is generally so acidic. This really helps with alkalinity in your
body. I promise after a heavy acidic meal, a glass of this and you will feel amazing!
Vitamin C powder; When the body is under stress the immune system is
weakened. Vitamin C is one the first things to go.
Vitamin B17 Organic Apricot Kernels; These are apparently a real help to ward off
cancer. They taste quite pleasant at first. As you keep chewing, they taste very
unpleasant! But then if sugar is cancer causing and it tastes so good, then maybe
that makes a little sense. See ‘A World without Cancer, by G. Edward Griffin’ Here is
a link to get a free copy of the benefits of Vitamin B17.
http://www.worldwithoutcancer.org.uk/finalguidepdfEbook.pdf
Tip to a great diet Number 7:
Great Food Combining
'Food combining' refers to the combination of foods, which are compatible with each

other in terms of digestive chemistry. Food combining is a basic component of
optimal nutrition because it allows the body to fully digest and utilize the nutrients in
our foods.
The Hay Diet (funnily enough nothing to do with horse food) is a nutrition
method developed by the New York physician William Howard Hay in the 1920s.
It is like the weight and slimming clubs out there. This is a health option designed
before slimming clubs. If you choose the Hay diet, you will optimize your weight,
and it has nothing to do with hay.
‘Correct food combinations are important for proper digestion, utilization, and
assimilation of the nutrients in our diet. The principles of food combining are dictated
by digestive chemistry. Different foods require different digestive enzymes to aid the
digestive process, some acid, some alkaline. When acid and alkaline come in
contact, they neutralize each other and this retards digestion.
Protein foods require a highly acidic environment for digestion while carbohydrates
(starches, fruit and sugars) and fats require a more alkaline medium. Anytime 2 or
more foods are eaten at the same time, and those foods require opposite conditions
for digestion, the digestive process is compromised.
When starches and proteins are combined, their stimulation to the digestive juices
generates a conflicting response and produces a medium which does not digest
either food very well. This situation often leads to indigestion, bloating, gas,
abdominal discomfort, and poor absorption of nutrients. Any quick digesting foods -
such as fruit - must wait until the slowest digesting foods leave the stomach before
they can pass - a process which can take up to 6 or 8 hours. While waiting, the fruit
and some of the starches undergo some decomposition and fermentation, producing
gas, acid and even alcohol along with indigestion.
Tip to a great diet Number 8:
Learn to control your mood foods

When we are stressed we tend to go for a biscuit, crisps or chocolate.
Try this Cognitive Behavioural Therapy technique first, it really does work; The fact is
that your brain is accustomed to asking for food and getting it almost on demand,
including sugar and carb kicks. By you putting something in the way first, you start to
rewire the brain and it gets easier to stop the cravings.
You will discover the longer you use the Non-Pc Diet TM in your life, the cravings for
unnatural food lessen and for some surprisingly quickly.
So, if you get the craving for the chocolate, first eat an apple or salad and then if
after 5 minutes you still want the treat to get it, combined with the alchemical
hypnosis CD. This really starts to work on preventing you to give into the cravings.
If you are finding at first you cannot go without, then at least get a handle on the
treats. As a child, we were often told no, but as an adult we must control ourselves!
Tip to a great diet Number 9:
Eat chocolate using this one golden rule
You’ll have respect & be nobody’s fool
This is probably the most mischievous trick in this book! I am confident to say that if
you follow this piece of advice, you can eat as much chocolate as you like and it will
not do you any harm.
The golden rule is that once the chocolate enters your mouth, do not under any
circumstances, and at any moment ever use your teeth.
Not only will this mean you will not put on weight, it will also make you mentally
stronger than a grand master chess champion!
Tip to a great diet Number 10:
Children-good food, especially their greens!
“People are starting to say maybe this is a generation where children will be

dying before their parents."
Dr Steven Ryan Medical Director at Alder Hey Hospital in Liverpool
Children may die before
parents
If your children do not eat vegetables, can you imagine the kind of diet their
children will have? If you do not feed your children well, you are not being a
good parent.
I hear from parents who complain to me that they know that vegetables are good for
their children, but they struggle to get them to eat them. I am a parent and I love my
children so much that I am willing to take the pain of their suffering from eating
vegetables and good food, over me giving in and slowly poisoning them!
Good wholesome nutritious food costs less than MUCH processed junk food. One of
the most effective ways of getting children to eat vegetables, especially if they are
not used to it, is to have a family meeting and tell them you have something
important to say.
Tell them that you have come across something very important to do with their
health. Tell them how you we have been a little silly with food in the past but that you
love them too much to let this silliness continue.
Tell them that there are going to be some new rules. There is going to be more
eating of good food in the house and far less eating bad food. Treats will still be
available, but they should be earned and are not to be taken for granted anymore.
Tell them that vegetables must now be eaten with food and if they do not eat their
food, they will be getting nothing else.
I recommend you let them choose their top three out of the 6 vegetables below and
these should be in your evening meals at least 3 times a week:
Carrots
Broccoli
Green beans
Cauliflower
Cabbage

In a matter of a few days, after floods of tears and screams (stay calm and firm), you
will be very surprised at how soon hunger takes over taste!
By adopting these changes, you are teaching your children valuable lessons. The
stronger you are with issues like this, the easier parenting will become. Children like
boundaries and they feel safe with strong parents!!!!
Use a point system for treats:
For example:
Points
Chocolate bar 10
Can of pop 15
Ice cream 15
Eating Out 25
Cinema 25
DVD 50
Children get to earn their treats by;
Washing pots 10 points
Tidying their room 10 points
Homework 10 points
Eating all their meal including vegetables 10 points
They can accumulate their points for the weekend and run the risk of losing points
for bad behaviour.
‘Remaining calm is staying in charge’.
If you have need any extra advice: ‘Google’ 'The Super Nanny' books.
Make the change and use the Non-Pc Diet TM Parent forums for support
Tip to a great diet Number 11:
Consider becoming a healthy vegetarian?

‘And G-d said, Behold, I have given you every herb bearing seed, which is upon the
face of all the earth, and every tree, in the which is the fruit of a tree yielding seed; to
you it shall be for meat’
Genesis 1:29
We have covered a little about the benefits of eating raw/live food and of course
eating raw meat for most us is a non-starter, so one sure way to increase the
percentage of raw food in your diet is to become a vegetarian.
On average, we are 5 times less active than 100 years ago, yet we eat more meat
than ever and often this meat is low quality, fed with cheap animal feeds.
You do not need meat for strength. See ‘The Thrive Diet’ by Brendan Brazier for
lots of healthy plant based food ideas full of high energy, and amazingly he is a top
‘Iron man athlete’.
The China Study; an excellent and very controversial book by Thomas M Campbell
I cannot list all his findings but here are a few:
A study from the Philippines showed that children who ate the highest percentage of
protein (meat) had higher incidences of liver cancer compared to less well-off
children.
A study in India fed rats a 20% protein diet. (like what we eat in the west). The other
rats had a less than 5% protein diet. The findings were astonishing. 100% of the rats
fed on a high protein diet had evidence of liver cancer & 0% yes zero per cent of the
group fed on a low protein diet had evidence of liver cancer.
Many Hot dogs (meat ones- ha what meat) contain a poison called sodium nitrates.
100 % of rats die of throat cancer after the second year fed on these nitrates. (The
amount fed to the rats was more than the average human would digest, but many
scientists stand by the claim that if the animal dies, then the odds are it’s not going to
be good food for humans either.
If you are to eat meat, it is better to eat a higher quality of meat rather than more
cheap meat.
I do eat meat but often actually prefer tasty vegetarian alternatives, like Linda
McCartney mozzarella & meat free burger and Cauldron sausages.

‘Eating one serving a day of processed meat -- or the equivalent of a single
hot dog or two slices of salami -- was associated with a 42% increased risk for
heart disease ‘Harvard School of Public Health
Becoming a vegetarian also means we are doing our bit for the planet.
Meet the world's top destroyer of the environment. It is not the car, or the plane or
even top industrialists: It is the cow!
A United Nations report has identified the world's rapidly growing herds of cattle as
the greatest threat to the climate, forests and wildlife. And they are blamed for a host
of other environmental crimes, from acid rain to the introduction of alien species,
from producing deserts to creating dead zones in the oceans, from poisoning rivers
and drinking water to destroying coral reefs.
The 400-page report by the Food and Agricultural Organisation, entitled 'Livestock's
Long Shadow,' also surveys the damage done by sheep, chickens, pigs and goats.
But in almost every case, the world's 1.5 billion cattle are mostly to blame. Livestock
are responsible for 18 per cent of the greenhouse gases that cause global warming,
more than cars, planes and all other forms of transport put together.
Burning fuel to produce fertiliser to grow feed, to produce meat and to transport it -
and clearing vegetation for grazing - produces 9 per cent of all emissions of carbon
dioxide, the most common greenhouse gas. And their wind and manure emit more
than one third of emissions! Methane, which warms the world 20 times faster than
carbon dioxide!
Livestock also produces more than 100 other polluting gases, including more than
two-thirds of the world's emissions of ammonia, one of the main causes of acid rain!
And Jesus answered, “It was said to them of old time; "All beasts that move upon the
earth, all the fish of the sea and all the fowl of the air are given into thy power." I tell
you truly, of all creatures living upon the earth, G-d created only man after his image.
Wherefore beasts are for man, and not man for beasts. You do not, therefore,
transgress the law if you kill the wild beast to save your brother's life. For I tell you
truly, man is more than the beast. But he who kills the beast without a cause, though
the beast attack him not, through lust for slaughter, or for its flesh, or for its hide, or
yet for its tusks, evil is the deed which he does, for he is turned into a wild beast

himself.
The Essene Gospel of Peace: Book One
Tip to a great diet Number 12:
Fasting & Cleansing
I personally believe very much in the power of fasting so much so I need to include it
in a separate chapter. Fasting has been used as an aid not for weight loss but for
health and cleansing for centuries. Of course, Muslims practice fasting every year on
Ramadan, and Christians used to practice Lent annually, but this has been replaced
with the disgusting excuse to increase the consumption of sugar laden cheap
chocolate Easter eggs.
Fasting is a way to take back control over our bodies, I mean think how many time in
the last year you have heard a friend or even you yourself say ‘I’m starving’
The truth is you have probably never every been starving, but as consumers we are
hard wired to eat.
Fasting
When was the last time you said I am starving? How many of us have ever really
gone hungry for any longer than a few hours?
Why not try a 36-hour fast at least once a year?
It can really help your attitude toward food.
Benefits of fasting:
Cleansing
Fat loss
Weight loss

Increases discipline
Rests the digestive system
WARNING: Do not fast if you are
Pregnant
Diabetic
Do physically demanding work (advice fast over the weekend)
When you fast, your body is forced to dip into energy stores to get the fuel it needs
to keep going, so you will lose weight. The big question is how long you will keep
that weight off. Because food was often scarce for our ancestors, our bodies have
been genetically programmed to combat the effects of fasting. When you eat less
food, your metabolism slows down to conserve energy. Then, when you go back to
your usual diet, your lowered metabolism may cause you to store more energy,
meaning that you will probably gain back the weight you lost and possibly even put
on more weight when eating the same calories, you did before the fast!
As you fast, your body will adjust by reducing your appetite, so you will initially feel
less hungry. But once you have stopped fasting, your appetite hormones will kick
back into gear and you may feel hungrier and be more likely to binge.
Research has shown that fasting on alternate days can help people lose weight, but
not for long. In one study, people who followed an alternate-day fasting diet shed
weight, even when they ate all they wanted on the non-fasting days. However, they
could not maintain the weight- loss over time.
to remove toxins through the skin, (by sweating), liver, colon, and kidneys.
Could Fasting Help You Live Longer?
Studies of fasting in both rodents and humans appear to indicate a connection
between calorie restriction and longevity. In one study of overweight men and
women, a calorie-restricted diet improved markers of aging, such as insulin- level
and body temperature.
Fasting might also improve longevity by delaying the onset of age-related diseases
including Alzheimer's, heart disease, and diabetes. One study showed that skipping

meals once a month, as members of the Mormon religious group carry this out, it
reduces the risk of clogged arteries. (the build-up of plaque that can lead to heart
attacks and strokes). However, it is not clear from this research whether fasting
alone or the Mormons' generally healthier lifestyle (they also abstain from coffee,
alcohol, and smoking) is responsible for the improved heart health.
Researchers do not yet know whether the effects of fasting translate into an actual
increase in lifespan because they have not followed people for long enough periods
of time.
Fasting for a day or two probably won't hurt people who are generally healthy,
provided they maintain an adequate fluid intake. However, fasting entirely for long
periods of time can be harmful. Your body needs a variety of vitamins, minerals, and
other nutrients from food to stay healthy. Not getting enough of these nutrients
during fasting diets can lead to symptoms such as fatigue, dizziness, constipation,
dehydration, gallstones, and cold intolerance. It is possible to die if you fast for too
long.
Even short-term fasting is not recommended for people with diabetes, because it can
lead to dangerous dips and spikes in blood sugar. Women who are pregnant or
breastfeeding, or anyone with a chronic disease, should not fast.
10 Incredible Benefits from Fasting:
Fasting Promotes Detoxification.
Fasting Improves Insulin Sensitivity.
Fasting Rests Digestive System.
Fasting Boosts Immunity.
Fasting Corrects High Blood Pressure.
Fasting May Help to Overcome Addictions.
Fasting Resolves Inflammatory Response
Fasting increases inner resolve and strengthens the constitution
Fasting speeds up the metabolism
Fasting Promotes Weight Loss.

Read here about what Michael Mosely discovered about fasting here and it was
reported on a BBC documentary.
1.
The 16/8 Method: Skip breakfast every day and eat during an 8-hour feeding
window, such as from 12 noon to 8 pm.
2. Eat-Stop-Eat: Do one or two 24-hour fasts each week, for example by not
eating from dinner one day until dinner the next day.
3. The 5:2 Diet: Only eat 500-600 calories on two days of the week, but eat
normally the other 5 days.
Two days a week you cut your calories to no more than 500 for women and 600 for
men. Now if you then combine this with Non-PC eating the rest of the time then the
results will be fast and healthy and much more likely to be permanent.
Simple rules when fasting my advice is of you will find the longer you use the Non-
PC Diet the easier fasting becomes. The truth is when you start to reduce and even
eliminate processed carbs (PC’s) form your everyday diet, you will discover how
much better you feel. Also by learning to go without the foods you were once
addicted to then you can find the experience of fasting a pleasant one.
So, I would keep it simple and do a fruit fast or vegetable fast day, and I would eat
only apples and bananas say Tuesday & Thursday and of course because you are
eating so healthy during the week, if 2 days is too difficult, just one day a week will
suffice.
Drink plenty of fluids
On the morning of your fast, you will drink a glass of lemon water and as usual make
your first drink of the day on an empty stomach.
Tip to a great diet Number 13:
Drinking Water
Reasons to Drink Lemon (organic if possible for you) Water

1. Lemon helps in protecting our body against the immune system deficiencies, as it
is rich in vitamin C.
2. Drinking lemon water helps in maintaining the pH levels in the body.
3. Lemons acts as a powerful antibacterial as it contains pectin fibres which is
beneficial for colon.
4. Drinking lemon water in morning empty stomach will helps in flush out of toxins.
5. Warm water with lemon helps digestion as lemon contains citric acid. It interacts
with other enzymes and acids which easily stimulate the secretion of gastric juice
and digestion.
6. The liver produces more enzymes from water with lemon than from any other
food.
7. Water with lemon cleanses the liver. Lemon juice stimulates the liver to release
toxins.
8. Water with Lemon helps fight infections of the respiratory tract, sore throats and
inflammation of the tonsils. This is due to the anti-inflammatory properties of lemon.
9. Lemon contains great source of calcium, magnesium, potassium, citric acid,
phosphorus etc.
10. Drinking lemon water helps in preventing the multiplication and growth of
pathogenic bacteria that causes disease and infections.
11. Water with lemon provides the body with electrolytes which hydrate your body.
As lemons contain good number of electrolytes such as potassium, calcium and
magnesium.

12. Water with lemon is good for the joints, reducing pain in the joints and muscles.
13. Water with lemon helps with weight loss. Lemons contain pectin fibre, which
helps suppress hunger cravings. Studies have proven people with a better alkaline
diet have lost weight faster.
14. Water with lemon helps with tooth pain and gingivitis.
15. Water with lemon prevents cancer. This is since lemons are a highly alkaline
food. Multiple studies have found that cancer cannot thrive in an alkaline
environment.
16. Warm water with lemon helps regulate natural bowel movement.
17. Our immune system protects our body by combating illness. Weak immune
system makes our body susceptible to illness and infections. Warm lemon water has
anti-bacterial and anti-viral properties which fight harmful bacteria, fungus, and virus
that cause diseases and infections. Its antioxidant property helps eliminate toxins
from the body.
18. Water with lemon aids in proper functioning of the nervous system (as lemon has
a high content of potassium). Depression and anxiety are often the result of low
levels of potassium in the blood. The nervous system needs an enough potassium to
ensure sustainable signals to the heart.
19. Water with lemon can help lower blood pressure. A daily intake of one lemon can
reduce high blood pressure by 10%.
20. Water with lemon creates an alkalizing effect in the body. Even if you drink it
immediately before a meal, it can help your body maintain a higher level of ph. The
higher the pH, the more your body can fight diseases.
21. Water with lemon is good for the skin. Vitamin C in lemon, improves our skin by
rejuvenating the body. Drinking water with lemon regularly (every morning) will
improve the condition of your skin.

22. Water with lemon helps to dilute uric acid, the built up of which leads to pain in
the joints and gout.
23. Water with lemon is beneficial for pregnant women. Since lemons are loaded
with Vitamin C, it acts as an adaptive helping the body cope with viruses such as
colds. Furthermore, vitamin C helps the formation of bone tissue of the unborn baby.
At the same time, due to the high content of potassium, a mixture of water with
lemon helps forming cells of the brain and nervous system of the baby.
24. Water with lemon relieves heartburn. For this, mix a teaspoon of lemon juice in
half a glass of water.
25. Water with lemon helps dissolve gallstones, kidney stones, pancreatic stones,
and calcium deposits
Tip to a great diet Number 14:
If your tummy really does ache
The from these foods have a break
Millions of people suffer with digestive issues and there is much evidence that
people may be eating both unhealthy and even relatively healthy foods that
have something called Lectins and it means people maybe inadvertently
hurting themselves. Foods to avoid To get a fantastic free PDF click here
So, watch out for lectins and replace with polyphenols click here to see the world’s
top 100 foods with polyphenols

Tip to a great diet Number 15:
Break the chain
If you wish to give up on biscuits or crisps and you find you cannot then let me share
with you a technique I offer to my clients.
Tip: Let’s say you want to give up on biscuits. So, to begin with, I tell you that you
can eat as many biscuits as you like if before each one you eat, you first eat an
apple, two carrot sticks or a half a stick of celery!
For crisps, because a packet is much more than a biscuit, you simply eat 2 full sticks
of celery before a packet of crisps.
This helps break the pleasure chain in the brain and mixes sweet with savoury.
Ultimately in order to lose weight take
maximum of 20% of your calories from
processed carbohydrates PC’s.

Chapter 8
Some Simple Non-Pc
Meal Ideas
Look for low carb breakfasts, lunches, dinners & snacks if there are no
Processed Carbs you are good to go
Psst!!
‘The only food group on the planet that puts on excess weight is processed carbs’
Want to know a simple way to manage your weight, lower blood pressure, improve
digestion, strengthen your heart and get look & feel younger?

Eat real food
Look at these real foods then compare to the food shown below
The secret ingredient here is WEIGHT.

Take the banana 60 calories and 15 carbs (turn to sugar) for 97 grams of food and
compare with the apple Danish. Both similar weight but the Danish has more than 3
times the carbs and 5 times the number of calories!
Porridge V Cheerio's
Calories V Weight of the food.
The porridge ONLY has 50% more calories and yet is 5 times the weight of the
cereal!
THE PORRIDGE WILL HELP STABALISE BLOOD GLUCOSE & THE CEREAL
WILL DRIVE IT THROUGH THE ROOF

Ditch the cereals!!
Some Simple Meal Ideas
using real foods. Hundreds
more delicious fat burning

meals available to our
members
Breakfast
Large Chocolate Blueberry Ice-cream shake
Ingredients - for a single serving
1/2 Cup – frozen or fresh Blueberries
1 scoop - chocolate Whey Protein powder (I know but use a high quality one
with no aspartame)
3 large table spoons of natural yoghurt 1 Cup - Skim Milk
2 Tbsp. - Flaxseed or chia seeds
10 - Almonds
Cup of ice
Extra Protein Option
If you want it even more substantial I sometimes add the white of an egg or two
There are literally hundreds of combinations of flavours and this is a great way to
start the day as opposed to cereals. Protein is a great way to fill up and get muscle,
which helps burn fat. Try to use an aspartame free protein shake or even an organic
one.
Mixing in seeds such as chia or sunflower can help fill you up even more and you get
to feel fuller longer. Adding more natural fat free yogurt thickens the shake and
adding more ice can make it equally refreshing as a post exercise work out meal.
For a vegetarian option try the vegan protein powder myprotein.com

Ice Vegan Tropical twister
• Cup of frozen mango chunks
• Cup of frozen pineapple
• 11/2 cups of milk (coconut or almond if you wish)
• 2-3 drops of vanilla extract
• 1 cup of chopped kale
• 1 scoop of my protein vegan powder
• (ice option to thicken and refresh after work out)
• Blend and enjoy
For a power punched smoothie Try googling ‘Mango Lassie’
Overnight muesli with apple and nuts
Ingredients
• 200g/7oz 0% 50g/1¾oz porridge oats
2 apples, coarsely grated
20g/¾oz blanched hazelnuts, roughly chopped
¼ tsp ground cinnamon
¼ tsp ground nutmeg
200 g of fat free Greek yoghurt
• 100ml/3½fl oz. skimmed milk
• 100g/3½oz blueberries
• 10g/¼oz flaked almonds, toasted
Preparation method
In a bowl mix the oats, apples, hazelnuts, cinnamon and nutmeg. Stir in the
yoghurt and milk, then cover the bowl and chill in the fridge for several hours or
overnight.
Spoon into two bowls and top with the blueberries and almonds.

Porridge with fruit
Porridge is the cheapest breakfast and yet it is known as the breakfast of
champions.
Serves 1 30g whole oats 30ml water 30ml semi-skimmed milk 5g ground
cinnamon Nutritional Value (per serving) Calories 234 Total fat 9.6g Saturated fat
3.1g Carbohydrates 36g Protein 15.3g Fibre 8.5g
Method
Measure out the porridge and place into a non-stick pan. Add the milk and water
and bring to the boil, turn the heat down and allow to simmer for around 5
minutes.
Keep stirring so not to let some parts cook quicker than others. Add a handful of
blueberries and a small banana, and s pinch of cinnamon can be nice.
Top Porridge Tip:
to get the kids to eat porridge, a spoon of chocolate or strawberry sauce the type
you put on ice cream. (one sugar as opposed to lots and full of healthy low GI oats)
Mushroom omelette
Ingredients
Serves 4
25g/1oz butter
400g mushrooms
8 eggs, beaten

salt and freshly ground black pepper
Method
In small non-stick frying pan melt the butter and add the mushrooms. Cook for
three minutes until soft.
Add the egg and season. Cook on a low heat for 4-5 minutes until the egg is
cooked.
Turn out onto a plate upside down.
To make the topping, melt the butter in a small pan, add the mushrooms and
cook for four minutes until soft and golden.
Serve on top of the omelette.
Add basil for extra taste
For an easy lunch, extra filling omelette add 4 more eggs but just the egg whites,
and serve with broccoli.
Tasty broccoli
Cut your broccoli into 8 large spears
2 lemons, quartered
2 tablespoons olive oil, plus more for drizzling
kosher salt and black pepper
Heat grill to medium. In a large bowl, toss the broccoli and lemons with the oil
and season with ½ teaspoon salt and ¼ teaspoon pepper. Grill, turning
occasionally, until tender and lightly charred, 10 to 15 minutes.
Squeeze the lemons over the broccoli and drizzle with additional oil olive oil.
A really good idea is in with the mushroom cook a little cheeky mage tout. The
crunchiness combined with the softness of the egg.
http://www.realsimple.com/food-recipes/recipe-collections-favorites/popularingredients/broccoli-recipes

The slim
English
Grill the bacon, sausages
Fry the mushroom or grill
Poach the eggs using a sandwich bag and a tiny drop of oil so as not to make the
bag stick you can have amazing poached eggs.
Yes, you can eat this and lose weight
Takes 10 minutes and voila
So many people think oh can I still have this and lose weight. YES YOU CAN.
If you notice the only processed food here is the wholemeal bread. The extra
filing option is to have a 2-egg white omelette and another cheeky sausage or
two!!
Tip top Tip
Eggs are one of the most nutrient dense foods on the planet.
Easy peasy poached eggs
Put a ½ tea spoon of coconut or olive oil in sandwich bag. Add 1 or 2 eggs
Place in boiling water try to not let the bag touch the outside of the pan
Simple Lunches
TOP TIP IF YOU ARE SERIOUS ABOUT HEALTH
THEN YOU NEED A

LUNCH
BOX
TO STOP BEING PROCESSED
& START TO PROCESS (THINK) FOR YOURSELF
Grilled chicken wrap
Take a table spoon of butter and add some finely sliced garlic of two cloves. Rub
the butter on the breast sparingly. Fry for 15 minutes in coconut oil. Once it has
cooked through, place the chicken on a slice of whole-wheat bread wrap. Cover
the chicken with roasted red peppers, reduced-fat mozzarella cheese, and basil
leaves.
Feeds 4 – 6
8 wraps
4 grilled chicken breast
½ cup roasted red peppers
1 cup reduced fat mozzarella cheese
12 Basil leaves
1 cup balsamic vinaigrette

For a more substantial meal say evening, roast some courgettes, peppers and
sweet potato chips.
Look for sweet potato recipes
TUNA SALAD WRAP
Substituting Greek yogurt for mayonnaise is an old trick that will save you 10
grams’ fat while adding more protein
Serves 4.
2 tins of tuna
1 cup non-fat Greek yogurt
1 cup chopped celery
1 cup chopped salad onion
1 tsp mustard
1 tsp ground pepper
2 large lettuce leaf
4 whole-wheat wrap
Vegan Crunchy Wrap
Serves 4

1 cucumber
1 red onion
1 diced carrot
1 large tomato
4 large crunchy lettuce leaves
1 red pepper
(add small chilli if you like it extra kicky)
1 small tub of hummus
4 wholemeal wraps
Evening Meals
Spicy Chicken stir fry
serves 4 just increase portion sizes for more people. Remember it’s only the rice
you’ve got to watch
Prep Time 5 minutes
Cooking time 15 minutes
1 tsp toasted sesame oil
450 g (1 lb) skinless, boneless chicken breasts, diced
225 g (8 oz.) field mushrooms, sliced
½ tsp ground ginger
2 cloves of garlic

2 large broccolis
1 Red pepper
Packet of mange tout
3 tabs light soy sauce
Crushed chillies
225 g (8 oz.) brown or white rice
STEP 1: Heat the oil in a wok or frying pan and fry the chicken for 6-7 minutes or
until browned.
STEP 2: Add the mushrooms and fry for a further 2 minutes. Add the Ginger and
Garlic and fry for 1 minute. Add the stalks of the broccoli to the pan. Stir fry for 2
minutes, adding a splash of water if necessary.
STEP 3: Add the, soy sauce and Crushed Chillies and cook for 3 minutes.
STEP 4: Now add the, mange tout and finely sliced garlic stir-fry for 1 minute.
Serve with rice preferably brown (make sure you thoroughly rinse the rice before
cooking)
This is a GREAT DISH FOR FLAVOURING VEGETABLES and getting the kids
into them
Chilli
Hot Chilli Powder OR fresh chilli peppers with spices, oregano and salt, gives this
dish its hot and spicy flavour.
Ingredients
450 g (1 lb) beef mince (Quorn veg option)
1 onion, chopped
400 g tin chopped tomatoes
1-2 chillies
2 cloves finely chopped garlic
400 g tin kidney beans, drained and washed
2 tabs tomato purée

1 red pepper, chopped
Method
STEP 1: Brown the mince and onion in a saucepan. Add the remaining ingredients
except the red pepper. Cover and cook for 15 minutes.
STEP 2: Add the pepper and cook for a further 10 minutes.
Tip top tip – using a courgette and a spiralizer for the spaghetti is amazing. Cut the
courgette and then heat a tea spoon of oil and flash fry the courgette for 1 minute
Serve immediately
Hot & Spicy burgers
Add the enticing flavours of garlic, aromatic basil, sweet dried bell peppers and
the fiery kick of crushed chillies to your beef burgers to give a kick to metabolism
Ingredients
450 g (1 lb) minced beef
2 tabs tomato purée
1 fresh red chilli
2 cloves of garlic
½ tea spoon of thyme spice
½ tea spoon basil spice
½ tea spoon of ginger
2 tsp olive oil
Method
: Place the minced beef in a large bowl. Squeeze in the tomato purée.
Add chopped chilli including seeds
: Using your hands, mix thoroughly and then mould into 4 large burgers.
: Brush each burger with a little oil and cook under a pre-heated grill for 10-15
minutes, or until cooked through, turning half-way through.
Add a squeeze of lime for extra tang

The only thing to watch out for is the bread. So, stick with wholemeal or even
better wrap the burger in a crispy lettuce leak or backhoe.
Prepare Salmon Fillets
450 g (1 lb) mange tout
4 tabs water
4 x 175 g (6 oz.) salmon fillets
4 tabs lemon juice
4 tsp of pair sauce
Method
: Pre-heat the oven to 200°C, 400°F, Gas Mark 6.
Add a little olive oil onto the fillets
Add the piri-piri sauce
Add Himalayan rock salt & coarse black pepper
Pour 1 tabs of water over each serving of mange tout.
Place the salmon fillet on top and brush 1 tbs of lemon juice over each fillet.
Wrap the fillets in foil
Bake in the oven for 20 minutes, or until fish is cooked through.
Some people are not keen on salmon, try tuna, cod or haddock. In my opinion
tuna also works well but better with flash pan fried garlic broccoli than mange
tout.
7 extra simple dishes that will help you lose weight and feel great.
Use beef fillet if you use rump or sirloin give a good hammering for tenderness
Beef salad

Just fry your beef the night before in a wok (buy one) use a little oil of your choice
sesame oil or coconut oil; add garlic and a green chilli to the oil for extra flavour and
kick.
Once cooked empty the contents into a dish and leave in the fridge overnight
marinating in the left-over juice from the wok
Prepare your salad make it crunch lots of celery, spring onion, peppers, fresh crispy
lettuce you can even dice some carrots.
In the morning drain your beef well
Fill it with the salad (option add full cherry tomatoes but do not cut yet as the juice
makes the lettuce soggy)
Add the beef
Add a splash of soy sauce if you wish
For extra lasting carbs add some pine nuts or cashews
For an extra evening meal filler serve with sweet potato chips
This is a great food to take to work in a large lunch box
Baked avocado eggs
1 avocado
2 eggs
Himalayan salt
Black pepper
Chopped chives
2 rashers of bacon
Preheat oven to 425 degrees F (220 degrees C).
Place each avocado half in a ramekin. Crack 1 egg into each avocado half;
season with salt, black pepper, and cayenne pepper. Place ramekins on a baking
sheet.
Bake in the preheated oven until entire egg is cooked through, about 15 minutes.
Sprinkle each avocado with bacon and chives.

Serve with sweet potato chips or even roasted courgettes
Healthy Snacks
1. Make them protein based
2. Cottage cheese and a couple of slices of cold meat can be a great late night
filling snack
3. Another one for night time is a protein shake or slice of turkey, ham etc and
use that as the bread and fill with lots of salad and boom fat burning late night
snack including eggs
4. During the day before 8 you can snack on natural carbs, apples, pears
bananas etc.
The truth is you can eat what you want as long as its natural and then if you must
you can add your processed carbs. For instance, if you are really hungry then try
filling up on the veg, (look at baking or roasting vegetables especially with some
garlic, yum yum bake cauliflower). You can have HPC’s healthy `PC’s such as rice
and pasta and if you have brown even better and make sure your HPCs are no
larger than 1/3 of your plate, so you have 1/3 meat, 1/3 veg and max 1/3 rice or
pasta.

Chapter 9
Its Treat Night

Only a few words but it has
its own chapter
The average diet lasts 15 days… think
about it, 2 weeks is about all will
power will get you…
Think smart, the longest you go
without your favourite using the Non-
Pc Diet © foods is 6 days max
WARNING!!
If you want to fail
DO NOT
REWARD

YOURSELF FOR
YOUR
EFFORTS!!
So, you have worked hard all week and boy do you deserve a treat. The Non-PC
Diet TM means losing weight does become naturally easier, but you also must relax
and let go, otherwise you will blow. Remember the average diet lasts 15 days, and
one reason is they simply can go no longer because people can’t go without their
favourite food.
This means you need NEVER go longer than 6 days without allowing yourself to
INDULGE your favourite treat food and drink.
So, you have worked hard all week and you deserve a treat, and a Saturday night is
ideal generally. As you gain confidence in resisting PC’s you will be able to share the
times of your treats and still manage your weight, but first you must gain the control.
So, on your treat night, have a pizza, or kebab, or whatever you fancy, remember it’s
your body and If you want some wine then fine; maybe a beer then ‘hear, hear’, a
vodka It isn’t gonna stop yer, maybe even a cheeky Malibu or 2 ;-)

Chapter 10
A journey starts with a single step
So, it begins.
The beginning of a 1000-mile journey starts with the first step.
Did you know the Japanese have a word called Kaizen?
It means continuous improvement. Though the changes may at times be very small,
they are never the less an improvement. It is this ethos that small steps made in the
right direction with purpose can lead to great feats.
On your journey, you need

A 4 Step
Personal Weight Loss Plan
Step 1
Get the mind on board
Commit to a 21-day Plan
Research shows that it takes 21 days to break a habit and on average 90 days to
create a new one.
‘It takes 21 days to break a habit and 90
days to form a new one’
Michael Clark NMQAA

Stage 1: Breaking the habit
For the next 21 days, you try to go 6 days PC free
Your diary will have as little red as possible to desensitise yourself off processed
carbohydrates.
But once a week you indulge your favourite PC meal. It may be pizza, or kebab and
chips or steak and mushrooms but be warned the next morning you may feel yukky!
Stage 2: Creating a new habit
For the next 9 weeks, you will be looking at relaxing 2 days a week (not an excuse
for having ice cream for breakfast!)
Stage 3: Taking control
Looking at relaxing and making sure you do not have more than 20% of your calories
from Processed carbohydrates
Due to a hip injury that occurred whilst playing a game of squash almost 12 months
ago, I have hardly exercised at all, but due the toe effectiveness of the Non-Pc Diet I
weigh the same.
For us to begin using food as a weight loss tool then we simply need to reduce our
overall consumption of the ONLY food & drink group that causes weight gain,
namely processed carbohydrates. This figure needs to be reduced to a total of no

more than 20% of our total weekly calorie consumption. Anything above this means
we need to exercise it off.
Have a natural fat blaster or even better make it a natural cancer fighting fat blaster
and have a piece of fruit an organic Banana fat blaster even though it has 110
calories NONE OF THEM WILL ADD FAT TO YOU!! PLUS, THE HEALTH
BENEFITS ARE HUGE CLICK TO READ HERE
The aim to is to eliminate reduce the consumption of processed carbs to maximum
of 20% of your overall diet
First stage: Is 3 weeks of 6 days PC FREE
Second stage: Is 12 weeks using your diet 5 days PC free
Final stage: Is Living with PC consumption of no more than 20% of your total diet for
healthy living.
Recognition & gratification
Immediate recognition & gratification: If you remember reading about motivation
how we have two types, intrinsic (inside influence-how we feel usually health wise)
and extrinsic (outside influence how we look) Research shows that for the short term
extrinsic is good but long term its more to do with health and well-being. Extrinsic is
losing weight to feel good and intrinsic is feeling good to lose weight.
So, if you can you really need to start discovering as many reasons to pat yourself
on the back. Seriously this is a momentous day, you are not only going to be losing
weight but you are taking back some control over your health, and this feels very
empowering.
Example: You join a gym, great then reward yourself (not food) maybe a book, a key
ring it doesn’t matter, what does matter is that you did something positive. Now let’s
say you eat for a snack say an Apple Fat Blaster (AFB) for mid afternoon snack at

work instead of 4 biscuits then tell yourself well done, post it on Facebook, I don’t
care you don’t think it’s a big deal, you will when you get used to acknowledging your
victories.
You go for a 20-minute run when you get in, or do your exercise video, post it on
Facebook or even better join the world-wide weight loss club at doctorfaltoss.co.uk
and start to post and share your victories with other members.
So now you have it all set in your mind, we need to move on to the second step
Step 2
Taking care of stress
Effective Stress Management
We already know that poorly managed stress, can lead to making bad decisions
when it comes to food. Often the food is the highly addictive processed carb type. So
surely it makes sense to manage stress with something other than food.
Choose meditation, yoga, tai chi, relaxation breathing for relieving stress, but also
find ways to see about avoiding stress. Forward planning, for instance if work makes
you stressful and then you find release through food, look for what it is that you
appreciate your job, if you cannot find enough, then maybe it’s time to look for
another job.

Step 3
Plan your Exercise
I will tell you now, if you don’t get the food right, exercising is a waste of time for
weight loss. On the flip side by reducing the weight gaining PC’s in your everyday
diet, you will discover that your weight loss really accelerates.
I recommend between 3-5 formal exercise programs a week. Now as a minimum at
least one of these must be HIIT for faster weight loss.
The good news is, because the Non-PC Diet TM is so easy to do, once you have
reached your target weight, maintenance can be straight forward and as long as you
are controlling your PC consumption even general walking can be adequate.
By having a slim or gym buddy this can help you to exercise when you are feeling
just not like doing so. join the Dr Fatloss TM on line weight loss club and get daily
short of motivation for the price of a coffee.

Step 4
Now at last we look at food
I recommend to my clients BEFORE they start the diet they take at least a week to
plan. It is helpful especially at the beginning if you keep a food diary and eat your
normal food, and maybe keep another one with alternatives you could have
WITHOUT the processed carbohydrates
Then look to swap as many processed food items for real food. My clients for
instance do not eat cereal, they snack on fruit, they eat little rice and pasta. Many
take their own lunch boxes to work knowing that it has taken years of poor eating to
put on weight, and losing weight it not a race or a

competition it’s about your
health.
Non-Pc Essentials
1. ATTITUDE IS KEY! If in doubt, make sure you give your WOOP a
shout out & remember feeling good about ourselves to lose weight is a
heck of a lot easier than trying to lose weight to feel good about
ourselves. Click Here
2. Every PC FREE day is a good day. Avoiding PC’s is the sensible thing
to do. The first 3 weeks it takes 21 days to begin to break a habit and a
further 66 PC FREE days at least to form a new habit Click here, Click
Here
3. Completing your weekly food diary is essential Research shows that
you can double weight loss just by keeping track of what you eat and
drink. (Green is lean, red is dead, blue will do and yellows in between)
Click Here .
4. Stress makes you fat! Discover your most effective personal stress
management tools use ABED Lifestyle kit the Doctor Fatloss site for
advice. Click here
5. Exercise 3 times a week! Using a slim buddy and using the exercise
forums will help make exercise fun. Click Here
6. Drink lots of water! Drink water on an empty stomach before breakfast
and another 2 litres throughout the day. Click Here
7. Snack on more protein: There are lots of high protein snacks such as
thrive double choc protein bars or go for whole fruit fat blasters.
Breakfast or protein, for instance those who ate eggs compared to
cereal lost 3 times more weight. Especially late night, not even post
work out carbs after 5 (rice, pasta etc). Click Here
8. Share the positives & use the forums. Feeling isolated is one of the
most disempowering human emotions. YOU ARE NOT ALONE. By

joining the worldwide weight loss club, you are part of a growing group
of people all wanting to help each other. Nearly 88% of respondents
felt they did better using a support forum. Click Here
9. Prepare. 14 pounds less fat per year in calories. Home preparing
including your lunch box usage will determine your success or failure.
Click Here
10. Make a new healthy habit: Creating some must healthy habits, is
essential for your journey. It may be that you drink water each morning
on an empty stomach, or you always must complete a food diary.
Remember its changing old habits for new.
11. Stop beating yourself up: The Non-Pc Diet TM does things differently
and that includes not trying to lose weight to feel good, but instead
concentrate on feeling great to lose weight (or waist).
12. Stop been processed and start processing. The Non-PC Diet TM is
about doing things differently and that includes NOT getting weighed
every day!! This is a sigh you are goal and outcome orientated plus a
lack of faith in the natural process. Once a week Monday
measurements your gut and if you want your weight. When you go into
a shop does the assistant say now madam how much do you weigh?
13. Don’t count calories, add up minutes! If you had a cup of tea and 4
biscuits (custard creams) That’s 2 minutes to eat and 25 minutes
jogging on the treadmill!!
14. Stick at it! This program works if you work it and won’t if you don’t,
ultimately you must do the work, but you are worth it. The longer you
keep away from processed food, the quicker your palette will readjust
to wanting natural foods. The average diet lasts 2 weeks, yet this is
YOUR diet, your healthy living plan, if you value your health then why
on earth should you stop? If you have a bad day, then why run all the
way back to the bottom of the mountain?
15. Treat yourself: For an excellent article on not having a cheat day but
using a treat night or treat meal whilst you are going for your target
weight click here

Chapter 11
The Food Diary: Keeping it Real, keeping
a record of what you eat can double or
even triple your weight loss!
It is a good idea to plan what you will be eating.
Use your Free Non Pc Diet Food Diary
included in your Kit
Red = DEAD
Green = LEAN
Yellow = WILL DO
Blue = IN BETWEEN
RED = Processed Food (Sweets, cakes, biscuits, breakfast cereals, chocolate, white
bread)
GREEN= Natural food (fish, meat, vegetables, fruit, nuts & seeds)

YELLOW = Healthier Processed Carbohydrates (Brown pasta, brown bread & brown
rice BUT always make sure your (HPC) PORTION is not LARGER than the natural
carbs -vegetables/salad on your plate) BROWN RICE RINSE WELL 24 HOURS
SOAGKED IN COLD WATER OVERNIGHT THEN RINSE THEN GOOD TO GO
BLUE = Protein based snacks (protein shakes, protein chocolate power balls,
protein yoghurts, even something like a snack meat stick etc.) To lose excess weight
& fat, just keeping it real (limit man made), your weight loss battle becomes much
easier now you know your enemy.
“If you know the enemy and know
yourself, you need not fear the
result of a hundred battles. If you
know yourself but not the enemy,
for every victory gained you will also
suffer a defeat. If you know neither
the enemy nor yourself, you will
succumb in every battle.”
― Sun Tzu, The Art of War
‘To win the war on obesity one must simply stop being
processed & start to process for oneself (think)’
Michael A Clark NMQAA

Chapter 12
The World-Wide Weight Loss Club TM
So, you’ve bought the book and are raring to go, good that’s great. By purchasing
the book, you are automatically on our system (we store your email never share) on
the waiting list, and that means although of course you are not obligated to join, you
will get first chance to join when it opens to the UK and goes Worldwide.
Think about how long it might take you to reach your weight target and do you want
to do it alone or with support? The aim is to build a community of people who are
willing to take a more active role in their health.
No matter where you are in the world the rules are the same, ONLY one type of food
puts on weight, Processed Carbohydrates and by keeping it real in terms of your
food and drink consumption, your weight loss battle becomes a piece of cake!

No Counting Calories!
No Going Hungry!
No Constant Weighing!
For less than a
Cup of coffee
&
piece of cake
*initial joining fee applies

Conclusion
For us to begin using food as a weight loss tool then we simply need to reduce our
overall consumption of the ONLY food & drink group that causes weight gain,
namely processed carbohydrates. This needs to be reduced to a total of no more
than 20% of our total weekly calorie consumption. Anything above this means we
need to exercise it off.
Have a natural fat blaster or even better make it a natural cancer fighting fat blaster
and have a piece of fruit, for instance an organic banana even though it has 110
calories NONE OF THEM WILL ADD FAT TO YOU!! PLUS, THE HEALTH
BENEFITS ARE ENOURMOUS CLICK TO READ HERE
REMEMBER ONLY
MAN-MADE
FOOD
&
DRINK

CAUSE WEIGHT GAIN!!!
The Non-Pc Diet ©
Guidelines
Whatever you want, from losing weight, to getting and keeping fit. I hope that this
book can inspire you to become guardian of your own health and to understand that
health is your greatest gift. You do not have to be a victim waiting for cancer or heart
disease all symptoms of OBESITY caused by man-made food.
1. Plan your journey and know in your mind and on paper
the reasons why losing weight is so important to you. If
you miss this part, the rest of diet won’t matter.
2. The first 21 days of the program, limit your consumption
of the only food & drink group that cause weight
problems, namely, UNHEALTHY PROCESSED
CARBOHYDRATES to one day a week, (not the whole
day either but rather a treat night).
3. Replace unnatural carbs with nutritionally dense
NATURAL FATS, PROTEINS & HEALTHY NATURAL
CARBOHYDRATES. Fat burning foods such as
vegetables and fruits, and natural meats and fish (ahem
we live on an island), plus plant proteins and on exercise
days you can also have fibrous healthier processed

carbohydrates such as brown rice, pasta and brown
bread.
4. Exercise till you sweat 3 times a week. This can be
walking, jogging, treadmill or street, swimming, exercise
class or even a home DVD
5. Do not use food or drink as your stress soother. Research
claims that more than 1 in 2 of us now suffer with stress
and its effects. Use more positive ways such as simple
meditation, yoga or even exercise to manage stress in
your life. Waking up in the morning, speaking positively all
helps. Learning to use the power of your mind not to
control what you eat, will be the determining factor in your
weight loss success.
6. Understand that not one diet fits for all, and using the
Non- PC Diet TM as a blueprint to create your own diet,
based on lifestyle and by using The Non-PC Diet ® your
journey can be an enjoyable experience.
7. Don’t do it alone. Share your experiences, and realise the
power of people coming together. The Non-PC Diet ®
worldwide online weight loss club is here to help you
along your journey to better health, from the price of a
weekly cup of coffee!!

First stage: Is 3 weeks of 6 days PC FREE
Second stage: Is 12 weeks using aiming for 5 days PC free
Final stage: Is Living with PC consumption of no more than 20% of your
total diet for healthy living.
Thank you for all the support from everyone who has
helped me over the years, including of course all the
encouragement from friends & family.
Especially Sarah & our boys.
I love you all,
THANKS A MILLION
X

&
G☺D Bless
YOU ALL!!