Wednesday, 11 January 2017

Courgette fritters

At our last Outsmart Cancer workshop, these courgette fritters were a hot favourite, and they are totally delicious and both gluten dairy free.

Ingredients (to make 4 fritters):                                   

1 large courgette
½ onion, peeled
2 large cloves of garlic
1/2 tsp salt
1tsp baking powder
40g gram flour( for gluten free) or plain flour
1/2 tsp dried coriander
black pepper
olive oil

1. Grate the courgette and onion using a food processor or mandolin; put it in a bowl. Press the garlic into the mixture. Sprinkle salt over the vegetables and leave for at least 15 mins to extract the liquid.
2. Drain using a fine sieve to remove as much liquid as possible.
3. Return the veg to a dry bowl and add the flour, coriander and black pepper.
4. Mix well. Form into balls and flatter into patties
5. Heat oil and fry the fritters gently for 5 minutes on each side.
6. Serve with a large side salad for a delicious lunch for two, or a yoghurt dip with grated cucumber as a starter.

Jenny Phillips is a qualified nutritionist and author of Eat to Outsmart Cancer.
Find out more at

Monday, 2 January 2017

Keeping me sane – the role of Art as a coping mechanism through cancer by Penny Golledge

Visionary Artists inspire us all to look beyond the veil of cultural and linguistic limitations.  Human consciousness is evolving; the artificial boundaries between art and science are rapidly being erased.  Using the imagination and tapping into mystical, magical themes, the Visionary Artist transcends this physical world, opening a doorway into other realms we all recognise.

My latest mystical, more esoteric artworks are a reflection of the Spiritual Awakening I had whilst on my journey through Cancer. My eyes were opened to the more esoteric and sacred meaning of art and how it has been used since time immemorial to illustrate this phenomenon.

I realised art awakens the soul and illuminates the spiritual path of each person by providing access to the highest mystic truths. It provides a bridge between the material, creativity and spirituality.

Art helps us recognise and integrate ALL wisdom paths that expand consciousness and provide personal contact with the Divine.  When I paint my visionary artwork, I often find I have channelled the images from somewhere else! The Spiritual journey isn’t ‘owned’ by any one religious faction or cult - it is an Al-chemical process experienced by the Soul of every individual.

Carl Gustav Jung said:
“There is no coming to consciousness without pain. People will do anything, no matter how absurd, in order to avoid facing their own Soul. One does not become enlightened by imagining figures of light, but by making the darkness conscious.”

Alchemy of the Soul can only be learned through experience, and self- examination so ‘Go within; and discover who you are, why your feel the way you do, and what actions you intend to take to alter your life’s path. Your EMOTIONS ARE the key to enlightenment.

I live in the beautiful New Forest, nestled in the South of England, so I am very close to the coast, but also a stone’s throw away from the forest where ponies roam free. I started painting at a very young age.  I would walk along the beach, pick up stones then take them home and make them into characters with paint. My friends all liked them and soon I was making them as little gifts. I would sit for hours and paint anything and everything. No surprise my favourite subject at school was Art, and I just continued on into adult life, painting just for pleasure. I was asked by friends and family to paint their pets, and in my first job, I was always the one making banners for the baby showers, or farewell messages to hang above the desks of colleagues at work on special occasions. Commissions for Pet Portraits increased, I began to paint Wild Animals but often dipped my toe into the world of Fantasy.

How life changed when my daughter was diagnosed with Leukaemia

I married in 1984, and had my first child, a little girl in 1985. My second child was born in 1987, a little boy, but in 1989 life changed when my daughter was diagnosed with Leukaemia at the tender age of 4.

For two years, she was in and out of hospital receiving chemotherapy and radiotherapy and our priorities changed. In 1991, the doctors performed a lumbar puncture to find out if the cancer had gone, but sadly my daughter (aged 6 now) had relapsed and the cancer had spread to her brain and spine, so her chances of survival were very much reduced.

We were told, the only hope was for her to have a Bone Marrow Transplant, so we were all tested to see if any of us matched.  Miraculously, my little son (her brother) who was 4 was a perfect match, and the doctors prepared them both for the transplant in 1992.    My amazing son saved my daughter’s life and words cannot convey the gratitude and love I feel for them both.

After a traumatic 8 months in isolation, my beautiful daughter eventually began to show signs of recovery despite many setbacks. I am pleased to say she did survive and went onto live a full and happy life well into her early 20’s. She went abroad on two conservation projects and even sky dived for charity putting all her childhood trauma behind her. She is one of the longest surviving Bone Marrow Transplant children in the U.K and life returned to ‘normal’ for a while.

Unfortunately, all the stress took its toll on my health and I was diagnosed with Breast Cancer in 2010.  After 2 cycles of chemotherapy and surgery plus invaluable advice from amazing people in holistic and alternative medicine, I am still here to tell the tale. 

Sadly, the chemotherapy and radiotherapy my daughter received as a child left its legacy.  On December 6th 2011, she collapsed from a sudden and devastating stroke which has left her disabled. Despite all the odds, she managed to survive again and today she is walking and talking. Stroke is a known late effect of cancer treatment, something few people like to acknowledge or talk about.

If that wasn’t enough, in 2013, my husband was diagnosed with Oesophageal Cancer. Unfortunately he didn’t survive. He died on 6th December 2013, two years to the day that our daughter had her stroke.

Life has been exceptionally difficult at times, but I can honestly say, Art and painting has kept me sane.  

In the 90’s, as my daughter was recovering from her bone marrow transplant, I was asked to create 3 CD covers for the hard rock/blues guitarist, Bernie Marsden his band The Snakes.  He was one of the original core members in the band Whitesnake and wrote the hit song “Here I Go Again” and co-wrote “Fool For Your Loving” along with many others.  Hampshire Brewery commissioned me to design beer bottle labels, winning them the Camra Award for that year and in 2002, I won the overall first prize for ‘Paint a Wildlife Subject’ at the Business Design Centre, London.

I then joined Marwell International Art Society in Hampshire and the Society for the Art of Imagination, exhibiting at a number of prestigious galleries around the world including: the Mall Gallery in London, H.R. Giger Museum in Gruyere, Switzerland, Renaze in France and recently in October 2015, the Ecomusée du Fier Monde in Montreal, Canada.   I continue to exhibit in local galleries in and around Hampshire and Dorset UK when I can.

Monday, 19 December 2016

Coconut & peanut butter cookies-Just in time for Christmas

For those of you who attended the Yes to Life conference about the metabolic approach to cancer in November, here are some healthy cookies for you.

Less than 10g of carbohydrate per cookie, and 3g of fibre – these cookies are high in fat and sustaining. The high quality ingredients deliver lots of vitamins and minerals, in particular (per 100g):

* Potassium 518mg (26% of RI)
* Magnesium 117mg (31%)
* Zinc 1.8mg (18%)
* Vitamin E 5.7mg (48%)
* Vitamin B3 4mg (25%)
* Biotin 24mcg (49%)

RI = Reference Intake, a government derived minimum daily intake.


Makes 16 cookies

50 g sultanas, steeped in warm water or green tea
85g butter
50g peanut butter
2 tbsp honey
125g ground almonds
75g dessicated coconut
100g buckwheat flour
¼ tsp rock or Himalayan salt
2 tsp ginger
1 tsp bicarbonate of soda
1 egg


1. Pour warm water or green tea over the sultanas and leave them to plump up for 20 minutes or more.

2. Preheat the oven to 190 degrees. Grease a flat baking tray.

3. In a small pan, add the butter, peanut butter and honey. Stir and melt the ingredients over a gentle heat. Do not overheat.

4. Mix the dry ingredients – ground almonds, coconut, buckwheat, salt, ginger and Bicarb – in a large bowl.

5. Remove the butter mixture from the heat and stir it into the dry ingredients. Mix in the sultanas and beaten egg and stir until the mixture forms a cookie dough.

6. Take a desert spoonful of the mixture, roll into a ball and flatten into a cookie shape.Place the cookies onto the baking tray.

7. Bake at 190 degrees for 12 minutes or until a golden brown.

Nutritional info:
Per cookie: Protein 4.1g, Carbohydrate 9.8 g of which sugars 5.1 g, fat 13.8 g of which saturates 6.1 g, Fibre 2.9 g, Kcals 187
Per 100g: Protein 11g, Carbohydrate 27.6g of which sugars 14g, fat 37.4g of which saturates 16.4 g, Fibre 7.9 g, Kcals 505

Jenny Phillips is a qualified nutritional therapist and author of Eat to Outsmart Cancer – visit for info

Friday, 16 December 2016

Top 10 nutrients for staying healthy at Christmas Written by Sophie Tully BSc (Hons) MSc

Winter is often a particularly tough time for the body. First, we find ourselves fending off a barrage of bugs that attack from every angle, then comes Christmas - and the season of indulgence often leaves us feeling below par and deficient in more than just sunlight!

To help you stay healthy this Christmas, it really is important to make sure your diet is rich in healthy, natural foods and that you get outside in daylight as often as possible. In addition, there are a number of nutrients that can help you stay feeling your best throughout the festive season, all of which have extra cancer fighting properties.

Here are my top 10 nutrients for feeling your best at Christmas.

1        1)      Curcumin
    The ‘active’ ingredient in the delicious spice turmeric, curcumin is one of those amazing and               powerful nutrients that seem to help almost all systems and functions of the body. With
    potent anti-inflammatory benefits and antioxidant properties, adding some turmeric to foods               containing fat or taking a good quality, solubility-enhanced supplement is an excellent way
    to help boost your immune system and support your body’s ability to detoxify. Curcumin has also       been heavily researched in cancer studies and has been shown to help reduce treatment
    resistance and side effects and boost cancer cell sensitivity to treatment. If you are undergoing             treatment, it is best to stop taking this for a day or so before and after to a
    void possible interactions.

   Our recommendation – check out Longvida Curcumin, a highly bioavailable and excellent                  curcumin product available soon from Igennus.

  (Basnet & Skalko-Basnet, 2011; Li & Zhang, 2014; Yallapu, Jaggi, & Chauhan, 2012)

2       2)    Vitamin D
   Good levels of Vitamin D are essential for optimal health and since we don’t get adequate sunlight      in the UK in winter, a supplement containing 400-1000IU is an important addition to any
   winter nutrition regime. Vitamin D’s role in immune health, mood balance and maintaining healthy    cells and bones make it an essential addition to my top 10 list. Significant research also links
   vitamin D to reduced inflammation and improved cancer outcomes. Many people with cancer have    very low levels of Vitamin D so make sure your GP tests your levels and that you supplement to  
   achieve 50-100ng/ml of blood.

  Our recommendation – we love BetterYou Vitamin D oral sprays, but many of the Igennus fish oils     also contain excellent doses of vitamin D.

  (Deeb, Trump, & Johnson, 2007; Feldman, Krishnan, Swami, Giovannucci, & Feldman, 2014;  
  Garland et al., 2006; Trump & Johnson, 2011)
 Healthy fats are really important at this time of year as the immune system, inflammatory pathways  and our mental health and cell structure all rely on the right balance of fats to function properly. In    winter we tend to crave ‘comforting’ carbohydrate-rich foods and at Christmas we tend to                  overindulge in sweets, treats and omega-6 rich party foods. This can dramatically upset
 the delicate balance of long-chain fats in the body. Low levels of the omega-3 fats EPA and DHA      are also very common in people with cancer, so if you are not eating oily fish regularly (at least 2-3    times per week), it is important that you take a good quality EPA-rich fish oil to top up your long-      chain omega-3 levels. Testing fatty acid levels via a simple blood spot, home kit is a great way to    ensure you are getting the right type and amount of healthy fats in your diet. Opti-O-3 kits available  from Igennus come with a free consultation to discuss your results!

 Our recommendation – Igennus Pharmepa Restore or Pharmepa Maintain. If you are vegetarian,  Echiomega, a natural plant source of SDA which supports EPA levels better than flax seed oil, is for  you.

 (Berquin, Edwards, & Chen, 2008; Gleissman, Johnsen, & Kogner, 2010; Jing, Wu, & Lim, 2013;  Laviano, Rianda, Molfino, & Rossi Fanelli, 2013; MacLean et al., 2006; Rose & Connolly, 1999)

4     4)      Pre and Probiotics
 The gut contains a delicate and highly diverse ecosystem that works within us to help regulate mood,  immune function and detoxification, as well as nutrient digestion and absorption. Much like vitamin  D and omega-3s, having unhealthy gut bacteria levels has been linked with everything from clinical  depression and Alzheimer’s to obesity and yes, cancer. A really good probiotic supplement, together  with lots of lovely fibre-rich foods can help ensure your digestive health is looked after, whilst also  helping to protect against the potential negative effects of an over-indulgent festive season, or cancer  treatment, on your digestive health.

 Our recommendations – we are big fans of the work they do over at Optibac Probiotics.  Supplementing may not be suitable for those with cancers affecting the blood.

 (de Moreno de LeBlanc, Matar, & Perdigón, 2007; Fotiadis, Stoidis, Spyropoulos, & Zografos, 2008;  Khan, Khurshid, Khan, & Alshamsan, 2013)

5     5)      Ubiquinol
 Low energy is a common complaint in the winter months and often a significant side effect of cancer  treatment. Increased alcohol consumption and poorer nutrition over the Christmas period can also  leave us feeling less fresh and full of beans than normal, and can even affect sleep quality.  Ubiquinol, the active form of coenzyme Q10, is a fantastic addition to a healthy supplement regime  if you do struggle with energy levels. Ubiquinol is also a potent antioxidant that helps support high  oxidative stress and has been shown to help fight many mechanisms involved in cancer progression.

 Our recommendations – VESIsorb Ubiquinol – available from Igennus.

 (Dhanasekaran & Ren, 2005; Reuter, Gupta, Chaturvedi, & Aggarwal, 2010; Yamamoto &  Yamashita, 1997)

6     6)      Plant antioxidants and polyphenols
A plant-based diet is consistently linked with health and happiness and research suggests we should ideally be consuming 10+ portions of fruit and vegetables daily. Whilst this may not be realistic for many of us, making sure we eat as many different veggies as possible and a portion or two of fruit each day is essential for maintaining a healthy mood, immune system, warding off illness and fighting disease. Choosing foods that are all colours of the rainbow and eating both raw and lightly cooked veg is the best way to nourish your body and stay healthy this winter. Try to get at least 5 cupped handfuls of fruit and veg every day. If you are fighting cancer then you may wish to try increasing your intake of lycopene (cooked tomato), resveratrol (red grapes), sulforaphane (broccoli, Brussels sprouts and other cruciferous veg), pomegranate and green tea as well as eating lots of herbs and spices, as these are all reported to help fight cancer.

Our recommendations – try to eat a rainbow of organic (ideally home-grown), seasonal fruits and veg, getting as many different types as you can daily. Check out Pukka Herbs and Amazing Grass for powdered plant complexes that can be added to water if your appetite is low. Terra Nova and Wild Nutrition also do some lovely plant-derived nutrient complexes in capsules.

(Asensi, Ortega, Mena, Feddi, & Estrela, 2011; Link, Balaguer, & Goel, 2010; Ramos, 2008)

7    7)      B Vitamins
B-vitamins are essential for energy production and metabolism but also play an important role in combatting oxidative stress and helping protect against high emotional and physical stress. B-vitamins are naturally derived from green vegetables, beans and pulses and good quality animal proteins, but for some people topping up with a good quality, pre-methylated, highly bioavailable B-vitamin complex, is the easiest way to get the extra support needed during times of added stress.

Our recommendations – Igennus Super B-complex.

(Audhya, 2012; Mamede et al., 2011; Plazar & Jurdana, 2010)

8    8)      Beta glucans
If you do find yourself at the mercy of every bug and infection going around, then including lots of the immune-boosting beta glucans in your daily diet can help. These are found in high quantities in oats and certain mushrooms including reishi, shiitake and maitake. Beta glucans have been heavily researched as a cancer treatment with lots of very positive results. Beta-glucans are also great for helping to regulate blood sugars, something we could all use a little help with post-Christmas feast!

Our recommendations – eat oats and exotic mushrooms regularly throughout the week. Those needing a little extra support check out Hifas da Terra, an excellent medicinal mushroom company.

(Aleem, 2013; Chan, Chan, & Sze, 2009; Manzi & Pizzoferrato, 2000; Yoon, Koppula, & Lee, 2013)

9    9)      MCT oils
MCT stands for medium chain triglyceride, a type of fat that the body cannot store and so uses as an efficient fuel source. Including lots of MCTs in your daily diet, such as those from coconut, sustainable palm and organic dairy fats can help you ward off infection, boost immune function and even lose a little weight. For those following a low carbohydrate diet, MCTs are a great additional fuel source that help support brain function and energy levels whilst maintaining ketosis.

Our recommendation – as chance would have it we have lots of left over stock of MCT oil from a recent cancer clinical trial – it’s available from our shop now and at a great price!

(Dayrit, 2014; St-Onge, Bosarge, Goree, & Darnell, 2008)

1    10)   Protein
It’s all about mince pies and mulled wine at this time of year but for many, even those not fighting cancer, it is also a very stressful time, making it important that you are getting plenty of healthy protein-rich foods in your diet.  Consuming at least 2-3 x the size of your palm of outdoor reared, naturally fed, organic protein sources from both animals and plants daily, will help ensure you meet your protein needs. If you are unwell, fighting cancer or particularly stressed, you may need to increase this, as protein is important for healthy immune and stress responses as well as helping to reduce the negative effect of high sugar foods on your energy, wellbeing and sleep.

We recommend – finding a good grass fed meat box company such as Green Pasture Farms, Fields and Flower, Eversfield Organic (there are so many these days) or a good local farm shop or health food company where you can source naturally reared and fed animal and plant proteins. Slow cooking the cheaper cuts of meat is a great way to create a delicious wintery dish, whilst locking in all of the nutrients and keeping this cost-effective.

Sophie is a Master’s degree qualified clinical nutrition scientist with specialist qualifications in nutritional support for patients before, during and after cancer treatment and a background in cancer research biology. Sophie has helped a number of cancer patients manage their condition through natural co-therapies and lifestyle interventions.
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