It's A Skin Thing

Its a Skin Thing
Your complete guide to naturally clear skin

written for psoriasis, eczema & rosacea

Page 1
This little green juice changed my life. Now Id
like to show you how it can change yours too.
Your bodys ability to heal is greater than anyone
has permitted you to believe. Hanna Sillitoe

Page 2
Hello Beautiful,
I know how you're feeling, I really do. Having lived with psoriasis & eczema for
over twenty years Ive created the Skin Thing. Designed to not only help clear
your skin in the short term, this plan introduces you to a natural, manageable
way to keep your skin clear for life. Im not promising you its easy, but it IS
simple. And never, ever give up. Youre beautiful.
Lots of love, Hanna xx
" Cleared of psoriasis
" Cleared of eczema
" Lost over 55lbs in excess weight
" High blood pressure eliminated
" No more UTIs
" No more kidney infections
" Changed my life
Copyright 2014 BEYOND FIT. Its a Skin Thing is for informational purposes only and is not a substitute for medical advice, diagnosis, or treatment. All content and
images found may not be reproduced or distributed, unless permitted in writing by Beyond Fit. BeyondFit and Skin Thing are registered trademarks of BEYOND FIT.
CHAPTERS

Page 4 Why Juice
Page 5 Change the way you think
Page 6 Whats my story?
Page 7 Those WHY ME moments
Page 8 The Blum Bucket Principle
Page 9-11 Foods to Eliminate
Page 12 Alcohol
Page 13 Smoking
Page 14 Emotional Support
Page 15 The Power of the Plan
Page 16 The Acid / Alkaline Principle
Page 17 Acid Alkaline Chart
Page 18 And so it begins
Page 19-21 Permitted foods
Page 22 Water and vitamins
Page 23 Zinc and Selenium
Page 24 Vitamin D3
Page 25 Milk Thistle
Page 26-27 Acidophilus
Page 28 Lecithin
Page 29 Coconut Oil
Page 30 Dead Sea Salt
Page 31 Exercise
Page 32 How will you feel
Page 33 Inspirational Viewing
Page 34 Eating out

THE PLAN

Page 35 Shopping List
Page 36-41 Days 1-3
Page 42 Stage Two
Page 43-44 Days 4-11
Page 45 Days 12-28
Page 46-48 Day 29 onwards

RECIPES

Page 50-54 Juicing for skin
Page 55-57 Soup for skin
Page 58-60 Salad for skin
Page 61 Snacks and follow on recipes
Page 62 With thanks #
Page 3
A study published in the Archives Of
Dermatology suggests;

350 Britons each year commit suicide because of psoriasis
10,400 develop depression
7,100 are diagnosed with anxiety
Those are frightening statistics. Thats almost one human being per day
in this country, killing themselves because they can not live within
their skin. Yet I know that all too familiar feeling of utter helplessness and
despair, because Ive been there.
If youve never suffered from a skin condition its hard to describe the
effect it has on your life. Shopping for clothes, choosing what to wear for
a particular occasion - these things no longer become a pleasure, more
a mission to nd something that will make the angry red patches of skin
on your body look a little less noticeable. If this is you right now DO NOT
panic. I cleared my psoriasis & eczema, I changed my life and I truly
believe - with commitment & dedication - you can do the same.
Why Juice?
This plan is based on the concept of juicing &
a follow on eat clean diet. The idea of juicing is
very simple. To feed your body such a huge
amount of alkaline nutrients in liquid form,
ensures it does not need to do anything to
digest or make use of the fuel youre putting in.
At any one time, thirty percent of your bodys
energy can be dedicated to digesting food.
Imagine if all that energy could instead be
used to detox and repair your liver, kidneys
and gut. Add to that the fact were calming the
internal system, putting in some super useful
vitamins, cleansing the blood through exercise
and applying some
fantastic topical skin
salts and oils - suddenly
this Skin Thing begins to
make logical sense.
Page 4
Change the Way you Think
This programme is designed, not only to heal your skin, but to do so
properly. Not to suppress the symptoms as so many prescription
medicines do, but to truly heal from the inside out. Not only will your
skin look different, it will feel different too. YOU will feel different.
This isnt about suppressing the immune system to stop it attacking itself,
this is about resetting and replenishing your body.
Im not asking you to blindly believe what I am telling you. When I
embarked on my rst juice cleanse I never did so believing Id found my
miracle cure. Im naturally skeptical and had been promised the answer
a million times before in the form of various lotions and creams and been
disappointed on each and every occasion.
What Im trying to say is, I completely
understand your skepticism and its OK. Im
not asking you to believe what I am telling
you, all I am asking you to do is take a look at
the before and after photographs and
change your way of thinking about skin illness.

Page 5
My stomach was so painful. In fact much of
my body was covered in psoriasis. I am now
100% clear. Believe that YOU can change
your skin, your health and your life ......
Whats My Story
Psoriasis and eczema took over my life physically, mentally and
emotionally. Not a day went by when my skin did not affect me
in some way shape or form. Skin problems aside, I considered
myself a condent person, I tried not to let it destroy my self-
esteem but that became a constant battle. I can not tell you how
good it feels to have clear skin, the feeling of no longer having
to worry about what people think or say.
At my worst I had eczema on my eyelids and plaque & guttate
psoriasis covered my arms, legs, boobs, tummy and scalp. Not
only were those red, scaly patches spreading, they hurt. They
really, REALLY hurt. The itching would keep me awake, I was
constantly tired, the pain of clothing brushing against red raw
skin would leave me crying in pain. It looked horrendous, it felt
horrendous and aside from temporary relief from the dryness, no
amount of creams or emollients seemed to make the slightest bit
of difference. I knew I had to do something about it.

After twenty years of suffering I am now 100% clear. The feeling
of smooth skin for someone whos never had that luxury is like
nothing else, I dont care how cold it is, I dress in shorts and
vest tops because I CAN! I wear little black dresses because I
no longer have to stress about looking like I have a severe case
of dandruff.
Im in control again and Im not sure that novelty will ever wear
off. What were doing is replenishing your body, resetting your
immune system, giving YOU the power to regain control over
your skin, health and quite possibly your life!
Page 6
I want to offer you this very simple, logical
solution to clearing your skin naturally.
Those why me Moments
There have been lots of hurtful moments over my twenty years of
living with eczema and psoriasis, but the one that stays with me
until this day, was ve years ago ahead of a return ight from
Egypt. We were stood at the check in queue in Hurghada
airport. The holiday had been awesome. My skin had been
terrible before ying out but the combination of relaxation, sea
salt and sunshine seemed to have done it some good. The fact I
was tanned also disguised the redness a little better. I felt great.
We reached the check in desk and handed over our passports
and tickets, but the girl behind the desk seemed less
preoccupied with those and more interested in my skin. Her
English wasnt brilliant but I soon realised she was asking if it
was contagious. I was mortied. Id convinced myself it wasnt
that noticeable, so much so that Id worn a vest top out in public
and now here was this girl drawing attention to it. I explained it
wasnt contagious but this didnt seem to satisfy her. She called
her supervisor.
By now my boyfriend was getting annoyed, he knew what it had
taken for me to travel home in short sleeves and whilst Id
experienced the looks, stares and questions in the past, this
was the rst time hed seen anyone draw attention to my skin.
There I was, the subject of an interrogation about my psoriasis,
with an angry boyfriend beside me and a long queue of
passengers behind me. My day had gone from feeling brave
enough to wear a t-shirt, to wishing Id covered up in a million
layers. I went to the bathroom ahead of that ight and cried my
eyes out. I dont blame the girl, not for a moment, she could
have handled the situation a little better but she wasnt being
intentionally cruel. Nevertheless any ounce of condence my
slightly improved skin and tan had given me had been taken
away in an instant.

Page 7
The Blum Bucket Principle
I believe most skin problems can be attributed to the same
underlying causes. The simplest way it was was explained
to me was by an American doctor called Susan Blum. She
describes our bodies as a little bucket. We can keep
pouring certain elements into the bucket like sand lling it.
Stress for example, poor diet, an unhealthy lifestyle,
chemicals, medicines ...its like an acidic drip feed. In those
of us with a genetic predisposition towards autoimmune
illness (believed now to be 30% of the UK population) it
takes just one negative element too many to tip the
balance, to overll the bucket and cause a chain of
problems internally which lead to the body desperately
trying to eliminate the toxicity. It cant retain the sand, the
bucket is overowing and for us that manifests itself in the
erratic behaviour of T Cells which rush to the bodies largest
organ our skin. The body thinks its protecting itself from
attack, whereas what its actually doing is attacking
perfectly healthy skin by over producing new cells.
Commit to Change
There is a real difference in being interested in something
and being committed to it. There are those that say;
Id really like to clear my skin
but a statement like that is not a commitment at all. Its a
preference, something seemingly unattainable to aspire to.
Making a true decision means committing to achieve a
result, and then cutting yourself off from any other
possibility. I wont lie and tell you the plan is going to be
easy, but it IS simple. The effort involved on your part is a
little time and a lot of commitment! Many people ask me;
will I need to change my life to follow the plan?
YES! Its a good thing! Depending on your current situation
you may need to make some seemingly dramatic lifestyle
changes, but thats okay. Because if life as it is now were
working perfectly for you, you would not be struggling with
your health. The bucket would not be overowing.
Page 8
Foods to Avoid
NIGHTSHADES
Nightshades can be problematic for
many people due to their lectin,
saponin and/or capsaicin content. In
fact, many people are sensitive to
nightshades independent of illness or
autoimmune issues. Nightshades are
also the most difcult to reintroduce.
AVOID;
Tomatoes
Potatoes (excluding sweet potato)
Aubergine (eggplants)
Peppers (not black pepper)
Chillies
Paprika
Tobacco (smoking)
FRUITS
Salicylates are natural pesticides,
present in varying amounts in most
fruit and some vegetables.
Salicylates are particularly high in
tomatoes, oranges and
strawberries. These seemingly
innocent little fruits can play havoc
with skin problems, especially
eczema. Strawberries and Oranges
contain a very high Vitamin C content
and whilst Vitamin C is vital for a
healthy immune system, for those of
us with troublesome skin, it can be
problematic in high doses. AVOID;
Strawberries
Oranges

WARMING FRUITS
The Chinese dietary principle of
Pinyin groups foods into warming
and cooling categories. Cooling fruits
such as apples and pears have the
effect of clearing heat and toxins,
cooling and calming the blood.
AVOID warming fruits;
Apricots
Cherries
Guava
Lychees
Mangos
Nectarines
Peaches
Raspberries
Dates
Page 9
ACIDIC FRUITS
Whilst its important to keep the bodies
PH level balanced, chances are, due to
todays western diet of processed and
convenience foods, most of us fall on
the acidic side of the spectrum. Its
cheap and easy to monitor your PH level
simply by using saliva or urine testing
strips. Download our Acid / Alkaline
chart & choose Alkaline foods. This isnt
to say you can never eat acidic foods
again, just try to keep an 80 / 20
balance, with 80% of the foods you
consume being alkaline, allowing for the
remaining 20% to be acidic.
Blueberries
Canned or Glazed Fruits
Cranberries
Currants
Prunes & Plums
ACID FORMING MEATS / SEAFOOD
Beef
Pork
Ham
Bacon
Mussels / Clams
Crabs / Prawns / Langoustines
Lobster / Oysters / Scallops

BREADS & PASTA
Aside from a little rye occasionally, Im
afraid bread has to go. Add to that list
any other wheat based food, which has
been rened and / or processed;
Bread
Pasta
Cereal
Crackers & Crisps
DAIRY
Dairy has long been recognised as a
potential trigger for skin conditions,
particularly those worsened by
inammation, such as acne, eczema
and rosacea. While alkaline outside the
body, dairy becomes acidic in the
stomach and can impede the bodys
natural detoxication process.
Milk
Butter
Cows Cheese

ACIDIC FORMING SWEET STUFF
Chocolate (aside from 85% dark)
Sweets
Carob

Page 10
Drinks
I was a diet coke addict. Besides
alcohol it was very denitely my drink
of choice, I dont think a day went by
without me drinking two or three cans
of the stuff. Ive never been a fan of
coffee, so for me, diet coke was my
calories free caffeine shot, my
hangover cure, and I would literally
drink it for breakfast!
Besides the sugar, colourings,
avourings and preservatives found
in most zzy drinks, many diet
sodas contain the sugar substitute
aspartame

Aspartame changes the ratio of
amino acids in the blood, blocking or
lowering the levels of serotonin,
tyrosine, dopamine, norepinephrine,
and adrenaline. There are over 92
different health side effects
associated with aspartame
consumption. It seems surreal, but
true, that this one chemical can
create such chaos.
ALL zzy drinks are to be avoided on
the plan and beyond. Sparkling water
is okay, but as its more acidic than
still water its best to drink it in
moderation. Orange juice (for
reasons listed under fruit) and in
fact all commercially produced fruit
juices are a no.
Coffee and tea (excluding herbal tea)
are also acidic and best avoided
completely on the plan. If you like
warm drinks, hot water with fresh
lemon, chamomile and mint teas are
the best options. Red Clover &
Burdock Root tea is essential at the
start of the programme. Its an ...
acquired taste! Even though Im
fully clear I still drink it from time to
time to keep my system alkaline and
skin in check.
Still Water will become your new best
friend. I used to survive on less than
a glass a day. Ill now drink two litres
a day minimum. If that sounds like a
lot, trust me, its easy and one of the
best things you can do for your skin.

Page 11
Aspartame accounts for over 75
percent of the adverse reactions to
food additives reported to the FDA.
Many of these reactions are very
serious, including seizures and death.
ALCOHOL
One of my biggest fears when
embarking on the plan was the thought
of giving up alcohol. At 35 and living in
Manchester, UK much of my social life
revolves around pubs, bars, restaurants
and inevitably alcohol.
My skin was so bad during my post
Christmas are ...certainly not helped by
excessive food and alcohol
consumption, I knew I needed to make
some tough commitments. One of those
was quitting the booze.
My alcohol intake varied but theres no
denying I was drinking way too much.
Okay so I wasnt starting each day with
a large Malbec, but I was certainly
ending it with one! Often an entire bottle.
It sounds crazy when I say it now, but
that bottle of red each evening, usually
justied by the stress of work, or
needing to relax, or one of the million
other excuses I used, actually seemed
normal. Its only in taking a step back,
you realise just HOW hard your liver and
kidneys have to function to eliminate
what is essentially a poison, that you
begin to question why youre pouring it
down your neck in the rst place!
Im putting alcohol on the NEVER EVER
list. The problem with alcohol is that it
undoes SO much good. Your body has
to work so incredibly hard to lter it, this
goes completely against every
principle of giving your major organs
of elimination a break and allowing
your body to heal.
I also understand that the thought of
quitting alcohol can prove far from easy,
but there is help available and it CAN be
done. If I can quit then YOU can too.

ALCOHOL LIED TO ME
My good friend Craig Beck has written a
book called Alcohol Lied to Me.

If you think quitting alcohol may be
something youll struggle with, Id highly
recommend Craigs book. Its so well
written and easy to read.

Page 12
Smoking
Ex-smokers are the worst arent they?
I should know, I am one!
Aside from the obvious negative
impact on your health, theres an
added reason its essential for those
of us with psoriasis and skin
conditions to quit the cigs for good.
Cigarettes contain tobacco and
tobacco is a member of the
Nightshade family. I talk about
Nightshades through out the
programme because certain fruit and
veg fall under this category too.
Tobacco is a major problem for us
because it contains saponins and
saponins have adjuvant activity. An
adjuvant is a chemical that stimulates
and exaggerates an immune
response. The last thing we want to
do with an overactive immune system
is illicit any
form of unwarranted response.
I spent much of my twenties DJing in
nightclubs. This was a time when
smoking in bars was still allowed. I
could quite easily get through a
packet of twenty during the day and
the same again on top of that if I was
working nights. I loved my cigarettes
and forty a day became standard.
I used the Allen Carr method to stop
smoking nine years ago - there are
so many different programmes and
plans available now. If you nd the
thought of quitting the smokes
alongside starting this programme
too daunting, Id really urge you to
stop smoking rst.
Im not saying its easy, even after
almost a decade, there are still times
when Im abroad, sat on a terrace,
with cigarette smoke blowing through
the air and Ill think ooh I could just
have a drag. But I cant and I wont.
That one drag would lead to one
cigarette, which would lead to
smoking socially, which would see
me back on
twenty a day
in no time! Its
just not worth
it.

Page 13
Emotional Support
I could not be more thankful for the support I received from
the majority of my friends and family when embarking upon my
juicy recovery! I say the majority because there will always be
those that are quick to dismiss anything other than
pharmaceutical meds when it comes to treating illness.
Fortunately Im a big fan of proving people wrong!
I didnt blindly believe juicing would work for me, Im a natural
skeptic and whilst, in theory, juicing made sense, a part of me
did wonder if it could really be that simple. When I say simple, I
dont mean it terms of following the plan, such strict elimination,
especially at the start requires serious commitment and I have
full respect for everyone who undertakes such a restrictive
regime for the sake of their health. Simple, in terms of principle.
Could alkaline vegetables and fruit in pure liquid form, really
be the solution to an illness my doctor had been unable to
cure for the past twenty years? Skepticism is okay. Its healthy.
Negativity isnt. Im constantly disappointed by the messages I
receive from psoriasis sufferers whose friends and family show
them little or no support. And in some cases even make their
lives more difcult.
Not all my friends knew I had psoriasis, its hardly something you
shout about! In fact over the years Id become quite good at
covering it up long sleeved dresses, skin coloured tights,
heavy makeup, scarves and gloves when I nally told my story
earlier this year, many friends were shocked at just how bad my
skin had been. I was equally surprised to learn that lots of
friends and ex work colleagues had also been suffering with
eczema and psoriasis but were equally adept at concealing it.
Positive inuences and support are essential. I think the
majority of us have at least one or two negative inuences in our
lives. You know, that friend. Nothing ever goes right for them,
their life is one long problem, they call on you to ask for help but
never ask how you are in return. We all need balance and
theres a certain sense of warmth that comes with being able to
support a friend in need, but this is a time to focus on YOU, to
put YOURself rst. Its really okay to distance yourself from
those draining inuences for a short while whilst you begin to
heal.

Page 14
The Power of the Plan
You will notice the juices, soups and salads which form the
basis of this plan are very high alkaline. As its essential to reset
and replenish the body at the start of this programme, its
important to create an inner cooling environment by consuming
predominantly alkaline forming foods. Dont panic that this
lifestyle change will mean you can never eat your favourite
chocolate bar or plate of pasta again! You may not want to,
but thats a different matter.

I dont want you to feel as though this plan is unachievable in
every day life. Remember, Im only asking for 28 days to prove
to you the massive difference consuming the correct
combination of foods can make to your skin, health and well
being. What you choose to do once the four weeks are up is
entirely up to you. You may opt to continue with the programme,
you may incorporate a less rigid version of the plan, following
the same principles, into your every day routine, you may
decide its not for you. What I want to do is give YOU back
control over a skin condition, which has no doubt been
controlling you. Once you regain that control and understand
the true cause of your skin problem, the power you hold to
manage it will feel incredible.
Page 15
The Acid Alkaline Principle
I truly believe that many illnesses we see today can be
dramatically improved, if not cured, through a change in diet.
We have become so accustomed to eating mass produced,
processed, convenience foods, weve forgotten how to
incorporate the consumption of natures nest medicine - fresh
fruit and veg - into our daily diet. Juicing makes this simple.
Were literally pouring highly alkaline, liquid nutrients in and
virtually zero effort is required on the part of our body to absorb
them.
If I take a look at an average day for me, prior to understanding
the effect of diet on my skin, there would have been very little
alkaline food:
Breakfast: Diet Coke (I know!!!), Toast with Butter & Jam Lunch:
Jacket Potato, Baked Beans, Cheese
Dinner: Seafood Taglietelle, Chocolate, Red Wine
Okay the diet coke for breakfast sounds far from ideal, but as
diets go it was all freshly prepared food. I wasnt eating ready
meals and it wasnt all takeout foods. Nevertheless, there isnt
one alkaline food included. Admittedly not every day looked like
that (some better, some worse) My point is, you may THINK
your eating a healthy balance when in actual fact the acid /
alkaline ratio is completely out. Now my typical day would like
like this;
Breakfast: High 5 little green Skin Juice Lunch: Beet & Squash
Salad & an apple
Dinner: Rice Pasta with homemade pesto, peas, broccoli &
asparagus
Lots of water & peppermint tea
Ive put together a basic acid / alkaline chart, so if youre ever
in doubt over a particular food (aside from nightshades,
oranges and strawberries which should ALWAYS be avoided
when it comes to skin problems) you can cross reference.
Aside from food, stress and many pharm medicines such as
antibiotics have a hugely acidic effect on the body. Its worth
remembering, if you're highly stressed or on antibiotics, keep
your diet alkaline focussed to ensure the Acid / Alkaline ratio
stays in check.

Page 16
The Acid / Alkaline Chart

Page 17
MOST
ALKALINE
ALKALINE
SLIGHTLY
ALKALINE
SLIGHTLY
ACIDIC
ACIDIC
MOST
ACIDIC
Still Water, Herbal
Tea
Green Tea Ginger Tea Tea Coffee Alcohol, Soda Drinks
Soy Milk, Goats
Cheese
Eggs, Butter,
Yoghurt, Cottage
Cheese
Cheese, Milk, Ice
cream
Fish, Tofu Venison
Turkey, Lamb,
Chicken
Beef, Shellsh, Pork
Extra Virgin Olive
Oil, Coconut Oil
Flaxseed Oil Corn Oil, Palm Oil
Almonds
Chestnuts, Brazil
Nuts, Hazelnuts
Pumpkin Seeds,
Sunower Seeds
Pecans, Cashews Walnut, Peanuts
Asparagus, Onions,
Broccoli, Garlic, Raw
Spinach, Green
Juices, Kale,
Cucumber
Squash, Beans,
Beets, Celery, Sweet
Potato
Carrots, Tomatoes,
Mushrooms,
Cabbage
Kidney Beans, String
Beans
White Potatoes
Lemons, Limes,
Watermelon, Mango
Apples, Pears,
Melons, Grapes,
Kiwis
Oranges, Bananas,
Cherries, Pineapple
Plums, processed
fruit juices
Rhubarb
Blueberries,
Cranberries, Prunes
Maple Syrup, Rice Raw Sugar Molasses
White Sugar, Brown
Sugar
Aspartame, Sugar,
Chocolate
Manuka Honey,
Stevia
Rice
Barley, Oat Bran,
Wholewheat
White Flour, White
Pasta, White Bread
And so begins the good bit ...!
Trust me, theres no substitute for the feeling you get when you see your skin begin to clear.

Your love of sweets, zzy drinks, pasta, bread and alcohol
will pail into insignicance compared to the buzz of clear
skin.
I get lots of messages from people wanting to try the
programme who tell me its difcult because Im a real
foodie. Dont worry, so am I! I eat out three to ve times a
week, I blog about food, I love to cook, food is a real thing
for me.
Dont think of the programme as having to give up food,
Id rather you see it as;
an opportunity to experiment with a whole
range of new foods and recipes, foods you
perhaps would not have tried before.

Page 18
These 85% dark chocolate brownies are made with no
added sugar, no flour and no butter. They even contain one
of your 5 a day! Im not suggesting the programme allows
chocolate for breakfast ...but I do want to show you that
there are some amazingly delicious, skin friendly options!
Vegetables
Green, leafy vegetables are the most alkalising foods we can
eat. If youre not a fan, dont worry. Juicing is a really simple
way to massively up your intake of vegetables without
having to eat a single stem of broccoli. If the thought of
drinking spinach juice lls you with even more dread than eating
a plate full of steamed asparagus, dont panic. The sound of
liquid greens may not be too appealing, but when mixed with
apples or pears, they actually taste sweet and easy to drink.
Juicing retains 95% of the nutrients in fruit and veg, in addition,
your body has to do very little to make use of that liquid
goodness. It really is an awesome way to take on board a
whole heap of vitamins with minimal effort. As you begin to
reintroduce foods on the programme, green, leafy salads will
form a big part of your diet. Theyre honestly not as plain or
boring as they sound and they are the most alkaline foods we
can eat.
Artichoke, Asparagus, Beans, Beets, Broccoli, Cabbage,
Carrots, Celery, Cauliower, Cucumber, Kale, Leeks, Lettuce,
Mushrooms, Okra, Onions and lots more!
Fruit
Its commonly thought fruit is acid forming, whereas in fact, with
the exception of Blueberries, Canned or Glazed Fruits,
Cranberries, Currants, Plums and Prunes, fruit has an alkaline
reaction in the body. In fact,
With a pH level of 9.0, lemons are one of the most alkaline foods
we can consume.
Perfect for combatting colds, coughs, u, heartburn,
hyperacidity and other virus-related ailments. Lemons are a
natural antiseptic that disinfect and heal wounds. Theyre
also brilliant at detoxifying and energising the liver. Id highly
recommend starting every day with a calming herbal tea or a
simple cup of lemon and hot water to promote alkalinity from the
moment you wake up.
Apples & pears too play an important role in the Skin Thing plan.
Aside from their alkaline properties, apples & pears contain a
substance called Pectin. If youre into your homemade
preserves, youll already be aware that pectin is used in food as
a gelling agent, particularly in jams and jellies. Its the stuff that
turns your homemade jam from watery liquid to set jelly.
Page 19
Psoriasis has often been linked with Leaky Gut Syndrome in
fact, its thought many symptoms and particularly autoimmune
illnesses could be caused by the immune system reacting to
germs, toxins or other large molecules that have been absorbed
into the bloodstream via a porous ('leaky') bowel. The pectin in
apples and pears forms a gel in the gut, blocking these
holes to prevent further leaks. Juiced apples or pears,
combined with alkalising vegetables, are just perfect. Whilst the
health benets of alkalising fruit are undeniable, they still contain
natural sugars, so the best advice is to use them sparingly to
sweeten juice and stick to eating 3-5 pieces per day as a follow
on to the programme.

Rice & Grains
Whilst regular pasta and bread are best avoided on the plan,
brown rice and rye bread can subsequently be introduced in
small quantities.
Replacing wheat pasta with brown rice pasta is so simple. The
taste barely differs, it cooks faster and you dont get that
sluggish, bloated feeling you often suffer from after eating a
bowl of regular spaghetti.
Bear in mind that whilst rice is much less acidic than white
processed our, its still not as alkaline as the green, leafy veg
we need to consume. Your plate should always contain lots of
alkaline foods & a small portion of rice or rye.

Page 20
Fish
Aside from Seafood which is not recommended on the plan, sh
is going to make up the majority of your protein once youve
completed the initial juice only detox part of the programme.
If youre not a huge fan of sh or if it doesnt make up a huge
proportion of your protein intake, now might be a good time to try
it! I understand that strong tasting sh is not to everyones liking.
So if youre not big into mackerel or sardines perhaps try Sea
Bass or Tuna Steak rst. Oily sh is great for adding essential
Omega 3 oils into our diet, but Im happy for you to ease into it
gently if its not something youre that fond of. Your taste buds will
change over the course of the programme, you might surprise
yourself!
Once youve completed the Juice Only phase, sh salads &
steamed sh and veg make up a big part of the follow on plan.
Fish is also a really good option when youre eating out. Most
good restaurants will be happy to cook fresh sh to your liking.
Dont be afraid to ask. Fish is always best steamed or oven
baked. NEVER in breadcrumbs or batter and NEVER fried
although I do love an occasional pan seared Tuna Steak
prepared using coconut oil.
Chicken & Turkey
Introducing poultry after the rst week on the plan is also a good
option for protein. But try to limit it to a couple of times a week. If
you need a little more variety - guinea fowl, quail and pheasant
are also ok in small quantities. Try to ensure the meat you buy is
good quality. Ask your local butcher for the source. Organic and
free range are naturally always preferable.
Tofu
If youre restricted to a vegetarian / vegan or plant-based diet,
Tofu & mushrooms may be the best options for you in terms of
protein. Avoid all meat substitutes as their extensive list of
ingredients often include sugar, potato and avourings.
Eggs
Egg yolk contains a substance called Lecithin, which is really
benecial to those of us with skin problems. Its not essential to
eat eggs as part of the programme, but with so many dietary
restrictions already in place on the plan, theyre a simple form of
protein and add variety to salads. Its best to avoid fried anything.
So always opt for boiled, poached or scrambled eggs.
Page 21
Water
I cannot stress highly enough the benets of pure, still,
bottled water when it comes to skin! I rarely used to drink any
water at all before beginning my juice clearance. Diet coke was
my drink of choice and I could drink serious amounts of the
stuff. Now water makes up a huge part of my daily routine and I
miss it hugely if I dont have my regular 2-3 litres. If that sounds
like a lot to you, dont worry, it very quickly becomes normal!
Your body is made up of 60% water. Its critical for the proper
functioning of every organ and bodily system. Water ushes
out toxins while also delivering key nutrients to cells -- it's more
essential to life than food. So staying properly hydrated makes
for an overall healthier body.
If you're not drinking enough water, your liver will be forced to
help your kidneys detoxify your body. When you drink plenty of
water, your kidneys don't need any extra help, so your liver will
be able to metabolise stored fat more efciently. Drinking water
ushes toxins from your body.
Sparkling water is still on the moderately acidic side, and with
our intention being to alkalise the system its really important to
drink still water where possible. I always make sure I have a
supply of 2 litre bottles in the fridge. That way I can grab one in
the morning and make sure its empty by the end of the day.
Vitamins
There are seven vitamins / supplements I recommend you take
daily as part of this programme.
Zinc
Omega 3 & 6 Oils
Selenium
Vitamin D3
Milk Thistle
Acidiphilus
Lecithin
Id suggest taking one of each, every morning, with your
breakfast juice for at least 28 days. Once youve cleansed the
major organs, eliminated toxins and restored balance it may be
that your body can source these vitamins naturally from the
foods you consume. Initially though, to make it easy on yourself,
I would recommend taking them as supplements.
Page 22
Vitamins - Lacking Zinc?
If youre suffering with a skin condition, chances are youre
lacking zinc. In fact, according to the World Health
Organisation, a whole 31.7% of the worlds population is zinc
decient.
Zinc is crucial for proper immune system function, triggering the
birth of white blood cells. Think of Zinc like a 24-hour, on-call
skin mechanic. It helps repair damaged tissues and heal
wounds. Its also essential for regular cell growth and
regeneration, carrying vitamin A to your skin and regulating your
bodys hormonal balance. When it comes to natural sources of
Zinc, the following foods are a good option;
Red meats such as beef, pork, lamb and liver
Dairy products / Eggs
Some seafood, including oysters
Nuts / Sunower seeds / Pumpkin seeds
Legumes, or beans
Spirulina
You will notice that with the exception of eggs, nuts and seeds,
many of these foods are not recommended during the rst 28
days of the plan. Its therefore essential that you take Zinc as a
supplement during this time. As a long term alternative you
might want to incorporate eggs, nuts and seeds into your
everyday diet, or add a little spirulina powder to your green
juices to up your intake that way.
Vitamins - Selenium for the system
Selenium is essential for the efcient and effective operation of
the immune system in both animals and humans. Immunity and
the immune system are a very complex collection of processes
that act together to protect organisms against attacks by
pathogens and malignancy. Many immune functions involve
inammatory mechanisms that when uncontrolled may be
implicated in the pathogenesis of conditions such as coronary
heart disease, cancer, immunity and rheumatoid arthritis.
Dietary selenium is essential for an optimum immune response.
Selenium is an incredibly important trace mineral with numerous
health benets, yet many people may be at risk for deciencies

Page 23
of this important element. Inadequate intake, and intestinal
disorders that affect absorption can all lead to deciencies, and
this can have consequences for general health as well as the
health of the skin. Major benets of selenium have been found to
improve the immune system against bacterial and viral
infections, against cancer cells and herpes virus, cold sores,
and shingles.
Fish such as cod, tuna, halibut, sardines, and salmon
Liver and meats like beef, turkey, and lamb
Brazil nuts
Just two brazil nuts a day will
give you the 200 micrograms
necessary for an adequate
selenium intake

Vitamins - D3 the Sunshine Vitamin
On a basic level, our bodies need vitamin D to absorb and
regulate calcium and phosphorus and to use the former to build
strong bones. It's also essential for ensuring that our muscles,
nerves, and immune system function properly.
While vitamin D is naturally present in a wide variety of foods,
including most types of sh and dairy products, the body is also
capable of creating its own supply. When we're exposed to
direct sunlight our skin reacts with the UVB rays by producing
vitamin D.
With so many skin cancer health warnings over the past couple
of decades weve become paranoid about protecting our skin
from the suns rays by using SPF sprays, creams and lotions. It
seems high strength sunscreen might be responsible for so
many of us suffering from a real lack of vitamin D.
Im not suggesting for a second its time to ditch the Factor 30 in
favour of burning your skin to a crisp, but for most people, 10-15
minutes of direct sunlight on unprotected skin will be enough to
manufacture about 10,000 - 20,000 IUs of vitamin D3. It was
winter in the UK when I began to clear my psoriasis. Despite the
Page 24
cold I put on a sleeveless body warmer and took walks in the
winter sun, exposing my arms to direct sunlight where possible.
There's overwhelming evidence that vitamin D is a key player in
your overall health. This is understandable when you consider
that it is not "just" a vitamin; it's actually a neuro-regulatory
steroidal hormone that inuences nearly 3,000 different genes in
your body. Receptors that respond to the vitamin have been
found in almost every type of human cell, from your brain to your
bones. Just one example of an important gene that vitamin D
up-regulates is your ability to ght infections, as well as chronic
inammation. It also helps to regulate anti-microbial proteins,
namely cathelicidin, that not only support the natural immunity of
the skin but also help with the general repair of damaged tissue.
Optimising your vitamin D levels should be at the top of the list
for virtually everyone, as vitamin D deciency has been linked to
an astonishingly diverse array of common chronic diseases.
D3 can only be had naturally through sunshine, supplements or
animal-based sources such as:
Fish, such as salmon, mackerel, tuna and sardines
Egg yolk & Raw milk
Vitamins - Liver Cleansing Milk Thistle
Milk thistle, or Silybum marianum, is a plant originating from the
Mediterranean. It is one of the best examples of preventative
medicine that we have today as it not only protects each cell of
the liver from incoming toxins, but simultaneously encourages
the liver to cleanse itself of damaging substances, such as
alcohol, drugs, medications, mercury and heavy metals
If the liver energy is stagnant it will be unable to effectively
cleanse the blood; this can result in skin problems ranging from
acne to psoriasis, eczema, and dermatitis. Milk Thistle is a
powerful herb for supporting the liver to purify the blood and is
one of the best herbs for the skin disorders
This supplement is generally used as a home remedy for
disorders of the liver, kidneys and gallbladder and is said to be
helpful for those suffering from hepatitis and cirrhosis. It can
boost your immune system while protecting and cleansing your
liver from toxins. Milk thistle is said to have detoxifying, anti-
inammatory, antioxidant and demulcent properties.

Page 25
The demulcent properties of milk thistle lubricate and help to
heal inamed, dry and cracked mucus membranes, calming
irritation of the kidneys and bladder.
The liver is our primary organ of detoxication helping remove
toxins that can damage other organ systems, including the
heart, blood vessels, eyes, and skin. Acting as an important
lter and through a complex set of steps, the liver either
neutralises toxins and removes them from the bloodstream or
converts them into water-soluble forms that can be excreted by
the kidneys or fat-soluble forms that can be excreted by the
bowels. Proper liver function is critical to healthy cholesterol
metabolism and even has an inuence on the way a woman's
body metabolises oestrogen.
When the livers performance becomes sluggish and
compromised (even in those without diagnosed liver disease)
toxic build-up can lead to fatigue, headaches, poor digestion,
skin problems, and even impaired immune function.
Milk thistle extract, with its active component silymarin, is
nature's own liver supporter and protector. It has proved itself to
optimise the function and maximise the detoxifying and
cleansing potential of the liver.
Milk Thistle is also a Demulcent, meaning that it soothes and
moistens the mucus membranes, kidney and bladder irritations
and inammations in general. Being a demulcent, it also greatly
softens and moistens the skin. Patients with skin problems
ranging from acne to severe eczema have reported a clearing of
skin impurities, healing of redness and inammation, a dramatic
softening and moistening of dry, cracking skin, and a noticeable
glow and radiance to the skin quality.
Vitamins - Acidophilus the good bacteria
When you are healthy, over 100 trillion microorganisms, from
some 400 different species, ourish in your intestinal tract,
aiding in digestion, absorption, and the production of signicant
amounts of B vitamins and enzymes. But more importantly, they
crowd out all harmful bacteria -- allowing them no place to gain
a foothold.
A properly functioning intestinal tract is one of your body's rst
lines of defence against invaders and a healthy immune system.
In a healthy colon there are, on average, anywhere from 100
billion to 1,000 billion benecial bacteria per millilitre (about 1/5
of a teaspoon) that literally consume harmful bacteria and other
invaders.
Page 26
The microora in your gut plays an active role in a wide variety
of diseases, and, naturally, it stands to reason they affect your
health status throughout your life. Maintaining a healthy gut is
really essential from birth onward.
Probiotics help restore the bodys friendly bacteria and help
crowd out unfriendly bacteria and yeast. This intestinal
balance helps your digestive system to work smoothly and
helps your immune system ght off the growth of harmful
bacteria. Taking probiotics can replace benecial bacteria lost
by antibiotic use, poor dietary habits, or other health conditions.
There is some concern that lactobacillus from supplements that
contain live bacteria might grow too well in people whose
immune systems are weakened. Lactobacillus has caused
disease (rarely) in people with weakened immune systems.
To be on the safe side, if you have a weakened immune system,
talk with your healthcare provider before taking lactobacillus.

Medications that decrease the immune
system (Immunosuppressants)
Lactobacillus contains live bacteria and yeast. The immune
system usually controls bacteria and yeast in the body to
prevent infections. Medications that decrease the immune
system can increase your chances of getting sick from bacteria
and yeast. Taking lactobacillus along with medications that
decrease the immune system might increase the chances of
getting sick.
A yeast that normally lives in harmony in your body, Candida
albicans can begin to overgrow following antibiotic therapy.
Chronic candidiasis such as this can produce digestive
disturbances, fatigue, and allergies, among other symptoms.
Because they promote a healthy intestinal environment,
acidophilus and other probiotics can help to halt Candida
overgrowth.

Page 27
Adding Lecithin to Juices & Soups
Its long been thought Lecithin helps the body metabolise fats
and cholesterols, which are disrupted in those of us with skin
conditions. Doctors on lecithin and psoriasis:
Edgar Cayce
Often called the Father of Holistic Medicine, Cayce believed
strongly in the connection between the digestive system and the
skin. His healing often included a detoxication of the body
including juice fasting, eating raw and organic nuts and seeds,
and sometimes cleansing the bowels with warm water enemas.
Cayce also noted that many people with skin disorders like
psoriasis would benet from adding lecithin to their diets.
Dr. John O.A. Pagano
A Doctor of Chiropractic, Pagano has built upon Edgar Cayces
Healing methods with some of his own ndings for psoriasis,
including the use of lecithin. In his book Healing Psoriasis,
Pagano suggests consuming lecithin granules three times daily,
along with a regimented diet, topical moisturisers, and a positive
mental attitude.
Lecithin is a necessary component of every cell in the human
body. Considered a keystone in the construction of cells, lecithin
prevents the hardening of cell membranes. Healthy cells lead to
a healthier body, and the membranes are a critical part in
monitoring a cell's intake and output. Protecting cells is integral
in maintaining a body's resistance to many diseases that attack
damaged cells. Phospholipids such as lecithin are produced in
certain amounts throughout the major organs of the body (such
as the heart, liver and kidney) but can be supplemented to
further enhance unrealised benets.
Probably the best way to get a lot of lecithin easily is to take
lecithin GRANULES. Add the granules into your juices & soups.
An alternate source is egg yolk. Generally, maximum benet is
obtained when you eat the yolk lightly cooked (such as in a soft-
boiled egg).

Page 28
Coconut Oil
If the use of coconut oil in both in cooking and as a topical skin
applicant is completely new to you, dont worry. It was to me too!
Now I wonder how I lived without it. Many people ask me how I
use coconut oil, whether I eat it or put it on my skin. The answer
is both! I use coconut oil to;

Cook & bake with

Cleanse my skin

Moisturise daily

Protect against the sun
Whether eaten or applied, the range of uses and benets
provided by this little miracle oil are quite staggering. Cold
pressed, virgin Coconut Oil acts as a moisturiser, antibiotic, anti-
fungal, multivitamin, multi-nutrient and anti-oxidant. Its made up
of healthy fats; lauric acid, caprylic acid and capric acid. These
acids contain anti-fungal, antibacterial and antiviral properties.
Coconut oil provides all the energy your skin needs to heal and
maintain itself. Not only does it improve the moisture and lipid
content of the skin, it limits the amounts of microbes on the
skin, making it the perfect solution for conditions such as
psoriasis, dermatitis and eczema. The oil treats infection by
battling the microbial bodies and its high protein content also
ensures it heals the damage & visible marks.
Coconut oil is such a simple addition, replacement or substitute
for the products youre already using, theres no reason not to try
it! I recommend a coconut oil wrap each evening at the
beginning of the programme. Not only will this give you an hour
each evening to relax, its an excellent way to moisturise, soothe
and heal your skin.
I also found coconut oil hugely benecial for my scalp psoriasis.
Ive got really thick hair, so aside from looking like I had a
massive dandruff problem each time I wore a little black dress!!
I was fortunate in that my scalp psoriasis was never extremely
visible. It used to itch like hell though and there were times it
would creep right to the front of my hairline so that it was
noticeable on my forehead. Massaging coconut oil into my head
made a big difference, both in reducing the itch and soothing
the dryness. I used to soak my head in the Dead Sea Salt bath
and follow that by massaging in virgin coconut oil as part of my
evening routine. Id sleep with my head wrapped in a towel and
gently wash out the oil the following morning.
Page 29
The clean, unpolluted air and warm climate at the Dead Sea
provides a healing environment that is like no other place in the
world. Located 400 metres below sea level, no other site offers
such an extraordinary combination of natural elements with the
capability to rehabilitate and restore physiological function.
The waters of the Dead Sea are unique, having a total salt
concentration that is 10 times higher than ocean water,
reaching 33% versus 3%. Dead Sea Salt contains 21 minerals
including magnesium, calcium, sulphur, bromide, iodine,
sodium, zinc and potassium. This extraordinary chemical
composition has made the Dead Sea an ideal spot for people
seeking relief from skin and rheumatic disorders. These minerals
are known to treat, detoxify, and cleanse our bodies.
It isnt a place Ive been to personally, but Ive spoken to many
regular visitors who have seen fantastic results. The problem is,
this clearance method can often be temporary. Once you return
to your home routine the same drip feed of stress, poor diet,
lack of sunshine and absence of mineral salts results in redness
and scaling returning to the skin.
If you dont have the option to travel to the Dead Sea and take
advantage of this awesome environment, bathing and body
brushing with Dead Sea Salts is certainly the next best thing.
I still use Dead Sea Salts and a few
drops of calming lavender oil in the bath
I continue to body brush with Dead Sea Salt 2 or 3 times a
week.

Exfoliating Mitts

If youve never used these before, let me try to explain!
Exfoliating mitts are little pads, made out of card, theyre like
very, very ne sandpaper. They are actually designed as hair
removal pads - to smooth your legs - but theyre great for gently
removing dead cells from the surface of the skin. I found that in
doing so, the coconut oil & dead sea salts have a better chance
of penetrating the skins surface, instead of being blocked by
dead skin cells. Theyre so cheap too at around 2 for a packet
of 3. Denitely worth adding to your clear skin routine.
Page 30
Exercise
It may be that you exercise plenty already, in which case you
dont need me telling you to move! In fact, if you do already
exercise regularly it may be that you need to alter the form of
exercise you take during the rst few days of detox.
Without the sugars and stimulants our bodies have often
become accustomed to, the withdrawal feelings during the rst
3 days of the plan can leave you feeling sleepy. Plenty of rest
is essential.
However, if you dont exercise on a regular basis its really
important to start. Whether its half an hours walking each
morning and evening, a bike ride, a local yoga class - just
MOVE daily!
When you exercise regularly, there are a number of things that
benet your body. Your heart gets stronger and is able to
pump more blood throughout your body. Your lungs get
better equipped at handling oxygen and dishing it out to the rest
of your body. Your muscles also get stronger as you use them
more often. Your immune system is no different. Doctors have
found that exercise can boost your immune system by providing
a boost to the cells in your body that are assigned to attack
bacteria.
Exercise also reduces body wide inammation, helps regulate
skin-signicant hormones and prevents free-radical damage.
When you exercise, the tiny arteries in your skin open up,
allowing more blood to reach the skins surface and deliver
nutrients that repair damage.

I run, I swim, I skip, I lift, I cycle

When I rst began to work on clearing my skin I did zero
exercise. I now do some form of training every single day and I
genuinely miss it if I miss a day. Begin to move. Your body will
love you for it.

Page 31
How Will You Feel on the Plan?
If this is the rst time youve embarked on a juice detox, youre in
for some new and interesting feelings!
Remember this way of clearing your skin is probably very
different from the suppressant methods youve tried in the past.
This is clearance from the inside out. As such, you might
experience a variety of changes in your body you werent
expecting. So let me prepare you for those.
Firstly and this is not going to be easy to hear there is a good
chance your skin could get worse. I know right? As if things
arent bad enough. This is not the case for everyone, we all vary
in our range and rate of clearance. I was mid-are when I began
my detox and my skin DID get worse for the rst two weeks. The
skin is essentially an organ of detoxication. So whatever is
going on, on the inside, has to come out. Day 12 was my turning
point, the moment I woke up in the morning and noticed the
redness had calmed a little. At rst the changes were slow but
soon I was waking up to noticeable improvement on a daily
basis.

Side Effects

Extreme tiredness

Skin worsening

Headaches and nausea

Strong cravings for certain foods
The headaches and nausea you might experience during the
rst few days of the plan, alongside strong cravings for specic
foods are merely a withdrawal from certain foods and drinks.
Whatever you do, dont panic, stick with it. Remember the
toughest part of the plan requires only a few days of
commitment out of your entire life. The tiredness is something
you can work with. Plenty of rest is vitally important on the
programme. If this means making some major lifestyle changes
at the start of the plan its something you WILL need to do.
Take a break from work, cancel your regular commitments do
whatever it takes to give yourself the best possible environment
for completing the programme.

Page 32
The salt baths & oil wraps make up an important part of your
new evening routine. Try to combine these with a relaxing and
restful early night.
Your body carries out essential repair & maintenance work whilst
youre sleeping. Give it a real chance to do so.
I hadnt slept well at all in the weeks leading up to the plan. My
skin was so itchy it would literally keep me awake at night.
Although the redness & are continued to worsen for the rst ten
days, the itching stopped. I was so grateful for sleep, I got as
much of it as possible!
Falling off the Plan
Firstly, if you began the plan with all the right intentions but
struggled to stick to it, DO NOT STRESS! Yes, the plan is simple,
but its not easy.
Ive been there. Ive done it. I live by it.
I understand the commitment required to start it AND stick to it.
Dont get disheartened if you fall off the detox wagon, but DO
think about why you struggled to stick at it. Then focus on
working harder to commit to it. You have the strength within you,
you CAN do it. Picture life with clear skin and focus on that end
goal. Dont be upset if the changes are not immediate. Were
trying to undo years of poor fuelling here. Its bound to take a
little time to clear the system, but you WILL get there.
Inspirational Viewing
If you lose faith, watch these incredibly inspiring docu-lms.
Believe you CAN do something about your health and be
grateful for the opportunity to do so.
Super Juice Me
Fat Sick & Nearly Dead
The Boy Whose Skin Fell Off

Page 33
Eating Out on the Plan
I took these pictures on my iPhone during the rst few weeks of
my skin clearance. At the time I never intended to take them for
any reason other than a sort of personal diary.

My point in sharing them is to prove that your social life neednt
suffer on the plan. Admittedly restaurant venues may take a little
more pre-planning and you might not feel like socialising too
much during the initial detox days, but it CAN be done.
In the UK - Wagamamas offer herbal teas and juices on their
menu. Nandos and Pizza Express do superfood salads. And
Ive always found local, independent restaurants more than
willing to cater to dietary requirements. I start with a smile
and an apology for being a pain! and I nd theyre usually really
happy to assist. Aside from my local Thai restaurant having run
out of steamed sea bass once, Ive not had a problem yet!
If Im eating out I choose salads or sh and veg. I keep it
simple. I always check to make sure they dont include tomatoes
or peppers in the dish and if a meal comes served with potatoes
or chips I simply ask for extra green veg instead.

Page 34
Shopping List
There are the things you will certainly need to purchase before
starting the plan. Thats not to say you cant begin to make
changes immediately. Some people prefer a gradual transition
into their new lifestyle, for others setting a date and making a
strong commitment works best. Whichever is simplest for you,
here is what you will need;
The Tools
A Juicer (read our Juice Buyers Guide)
A Blender
The Topical's
Pure virgin coconut oil
Dead Sea Salt
Pure lavender oil
Cling lm wrap
Exfoliating pads

The Vitamins

Zinc

Selenium

Acidophilus

Vitamin D3

Milk Thistle

Lecithin Granules

Dr Udos Oil Blend (or similar)
To Drink

Bottled water

Red Clover & Burdock Root Tea
To Juice (Days 1 to 3)
5 x Cucumbers
3 x Bunches of Celery
27 x Apples
2 x Large Bags of Fresh Spinach
5 x avocados
Page 35
Its a Skin Thing - Day One
Remember ..
Take some BEFORE pictures. You might not feel like it but in
future youll be so happy to look back at just how far youve
come.
This is not forever! The rst few days are tough but you will eat
again!
Drink your water. If youre not used to 2 litres a day it can feel
like an awful lot.
7am Good morning, welcome to the rst day of a life changing

moment! Start your day with a cup of hot water and a large
chunk of fresh lemon. Or preferably a mug of Red Clover and
Burdock Root tea.
7:30am Exercise. No excuses about needing to get to work or

not having the time. Dont forget you do not have to stick to the
actually times on the plan (theyre here as a guide) If youre
struggling for time, rise and shine a little earlier. 20 30 minutes
at this time of the day is perfect. Whether its a walk, jog, swim or
cycle. Whatever you feel comfortable doing. Simply move!
8am Take a shower using Dead Sea Salt to brush your skin.
Avoid all harsh chemicals during the programme. That includes
regular shower gels. Use Dead Sea Salt to clean your skin &
add a few drops of calming pure lavender oil if you prefer a
fragrance.
8:30am Gimme Some Skin High 5. Time for your breakfast
juice. This is also the time to take your vitamins. Make sure you
have one of each right after your juice.
9am If youre starting your working day, dont forget to keep your
bottled water handy. You will need to drink at least 2 litres of still
mineral water over the course of the day so its important that
you start as you mean to go on. Add fresh lemon or lime to your
water if you nd drinking it a little boring.
1:30pm Gimme Some Skin High 5. Its time for lunch. Whilst
the rst three days of the plan will feel a little dull and repetitive,
remind yourself ITS ONLY 3 DAYS. You CAN do this. Youre
alkalising your body using the power of this little green juice.
Stick with it.
Page 36
2:30pm If youre able to take a little exercise try and get some
fresh air. Even if its only a 10 minute walk. Relax and breathe.
Your body is going to go through some major changes over the
coming days. Take some time to think about and enjoy it.
4pm Just checking in to make sure youre still sipping that water.
6:30pm Enjoy some outdoor exercise. Whether its walking home
from work, jogging in the local park or hiking along a path.
7:30pm Gimme Some Skin High 5. Dinner time. This is always
the hardest part of the day for me when Im juicing. Im so used
to sitting down to an evening meal. Remember youve almost
completed Day One, think about how awesome youre going to
feel in the morning. Just two more tough days to go.
8:30pm Enjoy a long, relaxing, Dead Sea Salt bath. Add a few
drops of calming lavender oil to your bath water, light some
candles do whatever it takes to truly unwind. Think about all
youve achieved today and the great things that lie ahead.
9:30pm Gently towel dry your skin and apply plenty of coconut
oil. The feeling may be a little strange at rst as its fairly oily, but
I guarantee you will wake up with lovely soft skin. I still use
coconut oil on my own skin daily & often have nights where I
moisturise with it and throw on some old PJs to sleep in. When
my skin was particularly bad I put oil on and wrapped cling lm
around the worst parts to hold the moisture against my skin.
10pm (if not sooner) CONGRATULATIONS on completing Day
One! It may seem like very early stages to you, but I know just
how it feels to get this far. The commitment youve made to
clearing your skin is phenomenal. Youre amazing.

Page 37
Its a Skin Thing - Day Two
Remember ..
Remember you have the strength to do this, You did it yesterday,
you CAN do this again today!
Feeling tired is normal, there is even the possibility your skin
may get worse before it gets better. This is a true detox. Do not
let it deter you. Its all part of the healing process.
Dont cheat, dont skip parts of the plan. Drink your tea, enjoy
your water.
7am Good morning, welcome to day two. Start as you mean to

go on, with strength and commitment. Relax and try to enjoy
your cup of Red Clover and Burdock Root tea. I appreciate its
an acquired taste and not to everyones liking. But remember
the good its doing.
7:30am Exercise. If this isnt a usual part of your daily routine, it

may feel a little forced to begin with. Making time for 20 30
minutes of exercise if you have a busy schedule can feel tough
but I guarantee that over the next few weeks you will actually
miss this if you DONT do it! Choose something you enjoy.
Whether its a morning walk or a rebound session on a mini
trampoline.
add a few drops of calming lavender oil if you prefer a
fragrance.
8:30am Gimme Some Skin High 5. Your breakfast juice &
vitamins are an important start to the day. Even though Im fully
clear of psoriasis & eczema, Ill often reboot with a 3 day detox
from time to time. It makes my skin feel even better & reminds
me to be grateful for the foods I AM able to eat!
9am If youre not used to drinking so much water during the day,
this concept might still feel a little alien to you. Just remember to
keep that large bottle of water with you at all times and drink
from it even if you dont feel particularly thirsty. We quite often
confuse hunger for thirst. So, next time you feel hungry, try
sipping a little water.
Page 38
1:30pm Gimme Some Skin High 5. Incredibly youre already
over half way through the toughest part of the programme!
Remember what youve achieved so far. If youre struggling
enjoy this little green juice just remember how far youve come.
Youre alkalising your body and the changes youre
experiencing are as a direct result of what YOU are putting in.
That puts YOU in control. And that feels a little bit amazing
2:30pm If youre able to take a little exercise try and get some
fresh air. Even if its only a 10 minute walk. Relax and breathe.
Take some time to think about what youve achieved so far. It
may only be day 2 but Im fully aware of how tough this rst part
can be. Congratulate yourself on taking this one big step on a
whole new journey.
6pm For most people the plan needs to be tailored around a
regular 9 to 5 routine, and exercise has possibly not been top of
your priority list when you get in from work. But remember this is
a whole lifestyle change, so whether you walk, run, skip or
bounce take 30 minutes out of your day to ll your lungs with
air & cleanse the blood.
7:30pm Gimme Some Skin High 5. Dinner time. if youre in a
family environment, the rest of the clan enjoying home cooked
food whilst youre sipping on juice might feel tough & unfair. Talk
to your family about what youre doing and why. And if
necessary take a little time out of that environment for yourself.
Watch the Jonny Kennedy documentary about a man who really
could not change his skin condition or Jason Vales Super Juice
Me to inspire you to persevere.
drops of calming lavender oil to your bath water, apply your
coconut oil and relax.
Two! Youre over half way through the most restrictive part of the
plan. Enjoy some rest. You deserve it.

Page 39
Its a Skin Thing - Day Three
Remember ..
This is Day 3 of the toughest part of the plan. Youre well over
halfway. Congratulations!
Today can often feel the toughest in terms of tiredness. Your
body has experienced some fairly dramatic changes these past
two days. Go with it and get plenty of rest
Listen to what your body is asking of it. This concept can feel a
little strange at rst but with the absence of false stimulants
(sugar / caffeine / alcohol etc) comes true energy. If youre tired
sleep. If you have energy exercise. Go with it.
7am Red Clover and Burdock Root tea time! Whilst tomorrow
were looking at varying the juices and introducing some foods,
this little tea will be with us a while longer!
7:30am Exercise. Day Three can feel very different for some
than it does for others. I often feel content and dreamily sleepy
on Day Three of detox but at the same time any bloating or carb
lethargy disappears. Make sure you exercise, preferably in the
fresh air even if its only a 30 minute walk.
add a few drops of calming lavender oil if you prefer a
fragrance.
8:30am Gimme Some Skin High 5. Your breakfast juice &
vitamins are vital. Im fully aware that this is the seventh meal
this week, which consists only of green juice!! Drink, enjoy and
look forward to tomorrows change
9am Your body should be a little more used to you hydrating it
by now! That in turn should slow down the endless trips to the
loo which you may have had due to increased water in take the
past couple of days! Fear not, this is your bodys favourite way
of expelling toxins.
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1:30pm Gimme Some Skin High 5. Lunch time Green Juice.
Im all too aware that this may begin to feel a little like Ground
Hog Day!
2:30pm Whether its a walk in the park, kicking a football about
with the kids in the garden or a lunchtime swim, try & break up
your day with some mid afternoon exercise.
4pm Drinking 2 litres of water will hopefully have become
second nature by Day 3. If youre still struggling to remember
despite having that big bottle in front of you, it might be worth
buying 4 smaller 500ml bottles and making sure you drink two in
the morning and two in the afternoon. Whatever makes it simple
until it becomes second nature.
7:30pm Gimme Some Skin High 5. Your nal juice of Days 1 to
3. AMAZING, YOU DID IT! You should be incredibly proud of
making this huge lifestyle change. Whether your skin is getting
better, getting worse or not changing just yet, you should
certainly feel some internal difference and mentally a huge
sense of accomplishment.
Three! Tomorrow well introduce some new juices, soups and
clean foods. I know how tough this has been for you and how
keen you are to see results on the outside. Be aware that the
internal changes you are making WILL begin to show

Page 41
Its a Skin Thing Stage Two
Days 4 to 11 of the programme
Days one to three are without doubt the strictest on the plan. Its
really important to eliminate toxins from the body and start
building on a very clean gut. Think of it as accidentally fuelling a
diesel car with petrol. You cant simply top up with diesel to
undo the damage. Its important to get the petrol taken out & the
engine cleaned BEFORE starting again with the correct fuel.
Days 4 to 7 allow for a little more exibility
Im not talking about reverting back to your previous unhealthy
lifestyle, BUT after 3 very strict days of Green Juice, Tea and
Water I hope your taste buds will be salivating at the thought of
fresh salads and soups.
Its important to stress were still being cautious at this stage, so
please dont worry that this is it for life! Well introduce even
more exibility after week one. Were just carefully building on
what weve achieved so far without fear of aggravating anything.
If youre ever in doubt as to whether something is allowed at
the start of the programme, its best to double check or to leave
it out altogether. Its simply not worth undoing all the ground
work.
I really want you to see this as a new and exciting adventure into
a brand new clarity in your skin, in your mind, in your life. Im
also realistic and Ive been exactly where you are. Its tough to
see beyond whats on the surface. Just know that in one month
from now, things will be very different. You will learn to love your
new skin, your new body & your new lifestyle.
You should begin to feel your natural strength and energy over
the next few days but dont worry if your body is still asking you
to rest & relax. Go with what its asking of you.
The exibility of this week will also allow for a social life! Its often
difcult to carry on as before when youre on a juice detox, and
admittedly not every restaurant serves soups & salads. But with
a little careful pre-planning there should be no reason why you
cant enjoy meals out and social time with friends.

Page 42
Its a Skin Thing - Days 4 to 11
Remember ..
Be GRATEFUL. For the foods you CAN eat
Youre still detoxing. You will continue to feel your body
change. Its normal.
Whilst the plan is much more exible than Days 1-3 its still
really important you stick to all elements of it.
7am As per the rst three days, a cup of Red Clover and
Burdock Root tea is preferable but feel free to mix it up a little!
Go crazy and treat yourself to chamomile or a hot water with
lemon instead.
7:30am Exercise. Its still really important to keep moving during
these next few days of the programme. Chose something you
enjoy. Exercise ought to be a permanent habit for all of us. When
we do not exercise, it leads to accumulation of toxic substances
and waste materials inside our body.
8am Using a Dead Sea Salt scrub during your morning shower
should also become second nature. I still use Dead Sea Salts
and natural oils in my showers and baths on a daily basis.
8:30am Gimme Some Skin High 5. Time for your breakfast
juice, I know, I know youve lived off this juice for the past three
days! Id prefer you to stick to it for breakfast over the next few
days, but if youre really struggling opt for steamed spinach and
a poached egg instead. This is also the time to take your
vitamins. Make sure you take one of each. This is essential
during the 28 day programme.
9am Im sure I dont need to remind you how essential water
consumption is This is something youll need to continue for
life. Water truly is amazing. We cannot live without it for more
than about 100 hours, whereas other nutrients may be
neglected for weeks or months. No other nutrient is more
essential for life.
1:30pm Lunch Time and you can ACTUALLY EAT! Choose from
one of the Soups or Salads in the recipe section. Eat slowly,
chew properly and be grateful for every bite! If youd prefer to
stick to a juice, youre more than welcome to do so. Simply pick
one of the juicy skin recipes instead.
Page 43
2:30pm Whether its a walk in the park, kicking a football about
with the kids in the garden or a lunchtime swim, try & break up
your day with some mid afternoon exercise.
4pm Drinking 2 litres of water will hopefully have become
second nature by Day 3. If youre still struggling to remember
despite having that big bottle in front of you, it might be worth
buying 4 smaller 500ml bottles and making sure you drink two in
the morning and two in the afternoon. Whatever makes it simple
until it becomes second nature.
7:30pm Dinner time. Again, feel free to choose a Soup, Salad or
Juice from the recipes section. If youre eating out at any point
during week one, stick to a Superfood Salad offered by many
chain restaurants these days. Local, independent restaurants
are generally more than happy to t in with dietary requirements
so just ask them for a simple salad or sh and green veg. I eat
out lots and Ive never had a problem yet.
8:30pm Im often in situations where friends pick a dessert from
the menu after a meal. So that I dont feel Im missing out I ask
for a peppermint or chamomile tea instead. If youre eating at
home you can vary this with a Hot Water and Lemon drink or
Red Clover and Burdock Root tea if you prefer.
9pm Enjoy a long, relaxing, Dead Sea Salt bath. Add a few
10pm (if not sooner) Continue to get a good nights rest during
the rst week of the programme. Your body is still adapting to
your new lifestyle changes. Take time to relax and give it chance
to repair.

Page 44
Its a Skin Thing - Days 12 to 28
Almost two weeks into the programme. This was the point at
which I rst saw a small but noticeable improvement in the
appearance of my skin. Thats not to say this will be the case for
you, so please do not be disheartened if your progress differs.
There is also the chance your skin already began to show signs
of improvement very early on. Were all different and Ive seen
dramatic changes happen in as few as three days, Ive also
known people persevere for a month or more with slow and
gradual recovery.
Now What?
I havent created a specic daily timeline for days 12 to 28
because by now you should have a good understanding of what
your body needs from you. Id also encourage a little exibility to
ensure the plan compliments your lifestyle. There may be days,
for example, when its easier to eat at breakfast time and grab a
green juice in the evening. Thats absolutely ne. Just stick the
principles youve learnt over the past few days. Follow these few
simple rules and you cant go far wrong!
Drink your tea
Exercise at least twice daily preferably outside
Drink 2 litres of water
Substitute at least one meal a day with a skin Juice recipe
Take Dead Sea Salt Baths / Scrubs
Use Coconut Oil to moisturise your skin
Take your vitamins
Get lots of rest
Keep it Simple
Keep things really simple over the next couple of weeks.
Even if youre seeing an improvement, dont be tempted to
deviate too quickly from the plan. How we build on what weve
achieved so far is essential. Stick to the simple recipes included
in the plan. Once youve completed the initial 28 days we can
begin to get a little more creative. We can add variety and
add in additional elements to see how your skin reacts.
Page 45
Its a Skin Thing - Day 29+
So, what now? Where do you go from here? There are some
basic rules to stick to, but aside from those this is the part of the
plan, that allows you to begin experimenting with new foods and
recipes. If youve seen a noticeable improvement in your skin
you may want to begin reintroducing certain foods to watch for a
reaction.
Whatever you do, DO NOT be tempted to revert back to your
pre-cleanse lifestyle!! Its all too easy for us to become
complacent or to begin to question whether its truly the change
in diet that has made this difference to your skin. One of my
Twitter followers Sarah made this exact same mistake. I got an
email from her just this week;
Over the last six weeks I have fallen off the diet (in a big
way- eating rubbish!) and my skin and scalp have got bad
again.
Im not saying you can never enjoy some of the foods you loved
pre-cleanse. Im saying take it easy! Once in a while is
absolutely ne but just because you dont see an instant
reaction dont be tempted to revert back to bad habits. The
good news is Sarah has all the tools she needs to clear again.
Having that level of control is an awesome and empowering
feeling.
Keep in mind the NEVER EVER list
The Nightshade foods, the strawberries, oranges, and zzy
drinks. Think seriously about whether you want to reintroduce
alcohol. If you do, try and limit it to the occasional glass of wine
as oppose to allowing it to become a regular part of your daily
diet.
Keep it Alkaline
Focus on your Acid / Alkaline balance. Ive included a chart to
make things simple. Ideally (regardless of skin condition) we
need to keep it 80 / 20. Thats a diet made up of 80% alkaline
foods and 20% acidic. Continuing to consume Green Juices,
lots of leafy veg & salads should make the balance simple to
achieve.

Page 46
Keep Juicing
Juicing has become a huge part of my life. In fact I cant recall a
single day over the past 6 months when I havent had at least
one juice! I also make sure that I regularly follow a simple 3 day
Green Juice detox. I love that detox feeling, my skin always feels
incredible afterwards and it reminds me to be eternally grateful
for the foods I CAN eat. Ive kept the juice recipes on the plan
fairly simple. They are specically designed to be high alkaline
and benecial for your skin. There are lots more juice recipes
available via the website.
Keep drinking your herbal teas
I always choose Jasmine, Chamomile or Peppermint tea in a
restaurant when friends are ordering dessert. Okay, its not quite
sticky toffee pudding but it also ensures Im not the only one at
the dinner table with nothing in front of me! I feel less like Im
missing out. I still drink Red Clover and Burdock Root tea at
home from time to time.

Keep up the water consumption
Aside from herbal tea I no longer drink anything else. I always
make sure I have a fridge full of still, bottled, mineral water. I
order water in restaurants with my meal. Ive learnt to love it and
what it does for my body and skin. I still drink 2 3 litres a day
and sometimes more if Im in a hot country or exercising a lot.
Keep moving
Exercise is vital. It offers a number of benets for your skin, and
should be considered an important part of any skin care regime.
Exercise increases blood ow to the skin, increases neuronal
stimulation, and allows the sweat glands to improve their
function and rid the toxins. Exercise gets the blood owing, and
that increased blood ow carries more oxygen to the skin. It also
provides an excellent form of stress relief. Find something you
enjoy doing and keep doing it.

Page 47
Keep applying the Dead Sea Salt & Coconut Oil
Its so simple to throw a couple of handfuls of Dead Sea Salt into
the bath, bathing in Dead Sea minerals has become the norm
for me. I also body brush with Dead Sea Salt often. Its much
less painful now!
Coconut oil has become my preferred cooking and baking oil. I
also apply it to skin as a moisturiser, cleanser and for natural
protection from the sun. (I keep cooking and moisturising jars
separately!)
Keep taking your vitamins
I no longer take every single vitamin every single day, but I do
ensure that I keep my selenium levels up by eating plenty of
brazil nuts, I take additional Zinc if Im having a week where my
diet isnt as clean as Id like it to be (it doesnt happen often!) D3
if the sunshine is a little absent and Acidiphilus to promote good
bacteria in the gut, especially if Ive needed antibiotics for
example. Milk Thistle I no longer feel the need to take because I
dont drink alcohol and my liver functions better than ever as a
result.
Keep relaxing
I know its often easier said than done, occasionally life takes
over and its difcult to avoid stressful situations. How we
respond to them however IS up to us. Detoxing gave me new
skin, a new body and new clarity. I see life from a very different
perspective these days. Im much calmer, much more tolerant,
much more relaxed and nd stressful situations much easier to
deal with. Continuing with a clean diet and exercise regime will
give you the power to do the same. You may nd your newfound
strength to commit to this plan gives you the emotional drive to
change other aspects of your life.
Keep Talking. Keep Sharing
I love hearing inspirational stories and Im always intrigued by
peoples life journeys. Sharing your thoughts and feelings helps
me to help others. We are stronger together.

TWITTER FACEBOOK EMAIL WEBSITE
Page 48
The Recipes
Juices, Soups & Salads for healthy skin

Page 49
This little green juice changed my life.
Now Id like to show you how a juice,
soup and salad reset can change yours
too. Your bodys ability to heal is greater
than anyone has permitted you to
believe.
High 5 - Gimme Some Skin

INGREDIENTS
12 Cucumber
2 x Stick Celery
3 x Apples
Handful of Spinach
12 avocado
Lecithin granules

HOW
Run everything except the avocado through the juicer. Add to
your blender with the avocado, a tablespoon of lecithin granules
and some ice. Blend until smooth. Drink
WHY
This perfect little skin cleanser will become your very best
friend over the rst few days! It will also become your committed
long-term partner when it comes to maintaining clear skin.
Anytime you feel youve derailed a little from your new lifestyle,
this is the juice to get you back on track. A brilliant combination
of ve cooling, alkaline fruit & veg, each providing a powerful
vitamin boost. With the magnesium in spinach designed to
promote rest, the ability of celery, cucumber and avocado to
help prevent unwanted inammation and the pectin in apples to
coat the gut, this all round cooling juice will alkalise the body,
calm the internal heat and reduce skin redness and itching.

Page 50
A Proper Skinful

INGREDIENTS
6 x Small asparagus spears
2 x Stick Celery
2 x Apples
A few sprigs of Mint
Small chunk of Lemon

HOW
Run everything through the juicer. Add to your blender with the
some ice. Blend until smooth. Drink
WHY
Apples are anti everything! Antiviral, anti-inammatory,
antioxidant and anti allergy. Lemons have immune-boosting
powers and are excellent as a digestive aid and liver
cleanser. Asparagus contains high levels of the amino acid
asparagine, which acts as a natural diuretic. Increased urination
not only releases uid but helps rid the body of excess salts.
Celery with its high water content will continue hydrating your
body and mint acts as an excellent skin cleanser, soothing your
skin, and helping to cure infections and itchiness.

Page 51
Just Beet It
INGREDIENTS
1 x Small Beetroot
2 x Stick Celery
2 x Red Apples
A few sprigs of Coriander
Small chunk of Lemon

HOW
WHY
It would be easier to list the things beetroot doesnt do! Not only
is it great for boosting stamina and making muscles work harder,
the high content of nitrates mean its awesome for widening
blood vessels, in turn lowering blood pressure. It also
contains potassium, an essential stress busting nutrient.
Plus magnesium, iron, vitamins A, B6 and C, AND folic acid ...
phew! Coriander calms the mood & aids sleep, this clever
plant is full of zinc and binds to heavy metals in the body
helping to expel them as toxins. The chemical compound
quercetin is especially prevalent in red apples and mostly in
their skins, with specic immune-modulatory properties these
sweet little additions are perfect for regulating autoimmune
disorders.

Page 52
Skin Me Alive
INGREDIENTS
12 Cucumber
2 x Apples
Chunk of Fennel
Chunk of Broccoli
A few sprigs of Mint
Small chunk of Lime

HOW
WHY
I love this juice! Its fresh & zingy, not too sweet, full of
goodness & literally makes you feel alive. The apples contain
pectin, which lines the gut to prevent further toxins leaking.
Broccoli is an awesome super food, full of vitamin B. It
neutralises toxins by producing glucosinolates, which your liver
needs for healthy detoxication. Limes act as a natural
preservative & contain lots of vitamin C, fennel regulates blood
pressure & aids in TNF cell regulation, while mint soothes
the digestive tract.

Page 53
Super Skin Salad
INGREDIENTS
12 Cucumber
2 x Pears
1 x Stick of Celery
Handful of Rocket
Handful of Spinach
Handful of Kale
Sprig of Basil

HOW
WHY
Think of this as a liquid salad, with tons of green leafy veg
containing tons of vitamins! The tryptophan in spinach
promotes relaxation, & boosts the mood. Basil is an
excellent anti-inammatory, perfect to combat psoriatic
arthritis. Kale is one of the healthiest vegetables around. It can
be relied upon for some unsurpassed health benets and is
perfect when juiced if for no other reason than its exceptional
nutrient richness. Rocket (or arugula as its sometimes known)
promotes digestive regularity, keeping your tummy happy and
leaving you fuller for longer. All in all, this is one super duper
skin healing salad in a glass!

Page 54
Parsnip, Apple & Ginger Soup
For the soup; (makes 2 large portions)
2 x Parsnips
2 x Apples
1 x White Onion
1 x Stick of Celery
1 x Leek
1/2 a Sweet potato
Chunk of fennel
Chunk of ginger
Clove of garlic
Sprinkling of rosemary
Sea Salt and Pepper
Extra Virgin Olive Oil

WHY
This delicious, warming, pectin lled, alkaline soup, reminds me
that soups need never be boring! Such a mixture of avours, I
love it!
MAKE IT
Warm a splash of extra virgin olive oil in a pan, add the chopped
celery, onion, leek, garlic and ginger and cook gently until soft.
Add the chopped parsnips, apples, sweet potato and fennel
plus 500ml of water, a sprinkling of rosemary and a little salt and
pepper. Simmer everything gently for around 30 minutes.
Add the chunky soup mix to a blender and blend until smooth.
Serve warm with a little black pepper and rosemary sprinkled on
top.

Page 55
Squash & Cumin Soup
Half a Squash
1 Red Onion
1 Leek
2 x Celery Sticks
1 x Sweet Potato
1 x Carrot
Cumin Seeds
Sea Salt and Pepper

WHY
This tasty, thick, warming, autumnal soup not only looks
beautiful served with a sprinkling of cumin seeds, but tastes
gorgeous.
MAKE IT
celery, red onion and leek and cook gently until soft.
Add the chopped squash, sweet potato and carrot, plus a

sprinkling of cumin seeds and some salt and pepper.
Pour 500ml of water into the pan and gently simmer everything
for 30 minutes until the veg is soft.
Carefully pour into a blender and blend until smooth. If the
mixture is still a little thick just add some warm water to the
blender.
Serve warm sprinkled with cumin seeds and black pepper.

Page 56
Super Green Soup
1 x Onion
1 x Leek
1 x Stick Celery
1 x Courgette
Half a head of broccoli
Handful of kale
Handful of spinach
Salt and Pepper

WHY
Much the same as with juicing ...the green soup isnt as
avoursome as the other options on the menu but its SO super
good for you, you need this alkaline miracle in your life!

MAKE IT
celery, red onion and leek and cook gently until soft.
Add the courgette, chopped broccoli and handful of kale plus
some salt and pepper and 500ml of water.
Gently simmer everything for 30 minutes. The water may not
completely cover the veg but these vegetables contain so much
water that once cooked they will soften enough to nicely ll the
pan. Add a handful of spinach towards the end of your simmer
time. Spinach needs very little time to cook and turns more
acidic the longer its heated.
Carefully pour into a blender and blend until smooth. Blend the
lot and serve sprinkled with black pepper.
Page 57
Simple Honey Baked Salmon Salad
For the salad;
Rocket Salad
Mixed Italian Salad Leaves
Half an avocado
Half a chopped cucumber
1 x Salmon Fillet (wild salmon where possible)
Sea Salt and Pepper
Oregano
Lemon
For the dressing;

Extra Virgin Olive oil
Juice of half a lemon or lime
A Squeeze of Manuka honey
Balasmic Vinegar
Teaspoon of dried Oregano

WHY
This was pretty much my everyday dinner for a long while
during my skin clearance! At the time I hadnt really
experimented with other recipes and I was being super careful
not to aggravate my skin again so I stuck with this high alkaline
simple salad.
MAKE IT
Place the salmon llet on a baking tray. Squeeze the juice of half
a lemon over it. Sprinkle with dried oregano a pinch of sea salt
and twist of black pepper. Add a drop of manuka honey, cover
in foil and place in the oven at 180oC for 20-30 minutes.
Meanwhile steam the broccoli gently, being sure not to over

cook. Bright green and crunchy is so much better than washed
out and soggy!
Add the salad leaves to a bowl with the cucumber and avocado,
the cooked and cooled broccoli and pour over a little dressing.
Shake well to ensure everything is coated in a light layer. Serve
on a at plate with the salmon llet on top.
Page 58
Pesto (rice) Pasta Salad
For the salad;
Rocket Salad
Mixed Italian Salad Leaves
75g Rice pasta
Fresh basil leaves
Juice of half a lemon
Sea Salt and black pepper
For the pesto; (makes a jar full)

Large handful of basil leaves
(or a packet of shop bought leaves)
3 Tablespoons of extra virgin olive oil
50g of parmesan cheese (cut into rough chunks) Juice of half a
lemon
2 cloves of garlic
a pinch of coarse sea salt
50g Pine nuts
30g Macadamia nuts
WHY
Homemade pesto is absolutely delicious! Truly nutty with a
lovely, zingy lemon and basil avour. Shop bought often
contains potato and were avoiding nightshades! This salad is
tasty and lling and the greens balance the acid / alkaline mix
SO much better than a bowl of regular pasta!
MAKE IT
Heat a pan of water and cook the pasta as per the instructions
on the packet (usually for around 10 minutes). Meanwhile steam
the broccoli orets - I often use a bamboo steamer over the pan
of warming pasta. !
Once the pasta is ready and the broccoli is steamed (but not
over cooked) add to a pan on a very low heat & stir in the pesto.
See our homemade pesto recipe here
Serve with handfuls of salad leaves and a few sprigs of fresh

basil. Drizzle some freshly squeezed lemon juice over the top
and add a couple of twists of black pepper.

Page 59
Roast Beet & Butternut Squash
Summer Salad
For the salad;
3 x Raw Beetroots
Half a butternut squash
50g Somerset Goats Cheese
Half a cucumber
2 x Red Apples
Plenty of lettuce & mixed leaves
Oregano & Rosemary
Sea Salt
For the dressing;

Extra Virgin Olive oil
Half a lime
A Squeeze of Manuka honey
Balasmic Vinegar
Teaspoon of dried Oregano

WHY
I absolutely love this bright, tasty and colourful, little summer
salad. The delicious warming avours of roast beetroot &
squash are perfectly complimented by creamy Somerset Goats
cheese and a sweet oregano & manuka honey dressing.
MAKE IT
Peel and chop the raw beetroot into large chunks. Chuck into a
roasting tin, drizzle over a little extra virgin olive oil and sprinkle
with sea salt & rosemary. Place in a pre-heated oven at 180oC
for 30 minutes. Meanwhile peel and chop the squash into similar
size chunks and add to the roasting tin (squash needs less time
to soften). Shake the tin to ensure the veg is nicely coated in oil
& seasoning and roast for a further 30 minutes. Remove from
the oven & allow to cool a little.
Chop the apples and cucumber into chunks and add to a salad
bowl with plenty of lettuce and mixed leaves. Pour over the
oregano dressing and shake to ensure the salad is evenly
coated. Finally, add the cooled beets & squash and last but not
least small pieces of Somerset goats cheese.
Page 60
Snacks & Follow On Recipes
Depending on your level of clearance after the initial 28 days,
you may want to continue with the simple recipes included in the
plan. There are however TONS of alkaline weighted, non
nightshade, gluten free, meal and snack ideas on the website!

Take care when reintroducing anything new. Add a little of
whatever it is youd like to try and look out for a reaction.
As your body becomes cleaner youll become much more aware

of feelings - dietary / emotionally / mentally. You will feel so much
more in tune with your body. So knowing what it wants and
needs (and doesn't need!) becomes intuitive. I focus on lots of
skin friendly recipes on the website. Here are just a few ideas ...

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It's A Skin Thing

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Its a Skin Thing

Your complete guide to naturally clear skin

7am Good morning, welcome to the rst day of a life changing

7:30am Exercise. No excuses about needing to get to work or

7am Good morning, welcome to day two. Start as you mean to

7:30am Exercise. If this isnt a usual part of your daily routine, it

Add the chopped squash, sweet potato and carrot, plus a

For the dressing;

Meanwhile steam the broccoli gently, being sure not to over

For the pesto; (makes a jar full)

Serve with handfuls of salad leaves and a few sprigs of fresh

For the dressing;

As your body becomes cleaner youll become much more aware

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