I first became aware of the essential link between nutrition and health when I was diagnosed with colonic cancer. I was 26 years old and the option of having a colostomy followed by radiotherapy and chemotherapy was not one I was prepared to consider. Despite dire warnings from my doctors, I made the decision to try and combat my cancer through various alternative therapies.

I was aware at my deepest level that my cancer was much more than just an illness and that my health was, and is, a result of the harmony of body, mind and spirit. I realised that the first step on the road to making myself healthy was to really analyse myself on all levels. My first big realisation was that I had a very unhealthy relationship with food. We live in a paradoxical world. We have never had so much information about what foods are good for us, what makes up the foods we eat and how to keep ourselves healthy, and yet more and more people are suffering from obesity, disease and have unhealthy relationships with food.

A lot of problems are caused through ignorance, and popular culture. We are constantly bombarded by the media with images of actors, actresses  and models who are beautiful, slim and toned and it has had a huge effect of what we aspire to look like. Clever marketing enforces the thoughts that if we eat this and drink that then we too can look a certain way. You can go to any bookshop and take your pick of any number of diet books, or look on the internet and find thousands of sites giving information about how to lose weight and find that they contradict each other and all promise that they are the only way to follow to lose weight!

How does the average person know what is right and what isn't? There are diets which promise you will lose weight if you cut out fat totally, or demand you cut out carbohydrates, or insist that a high protein intake is essential and yet other eating plans which rely on calories or points per day, what the glycaemic index of the foods eaten is or are even based on your blood group. All are enhanced by what we read and what we are fed through advertising and celebrity endorsements. There is little wonder that there is a lot of confusion about what to do and what or who to believe, and little wonder too that eating disorders such as anorexia
nervosa and bulimia are so prevalent in our society.

As a teenager I sprinted and hurdled competitively at national level. Like many teenagers, I carried a little puppy fat and my coach decided that I could improve my times if I lost a little weight. He gave me pills to take which had a two-fold effect, they speeded up my metabolism and they made me feel nauseous and occasionally vomit. Three months later I was thinner, faster, addicted to a pill which was to all intents and purposes little better than "speed" and a bulimic. Two years later I gave up being an athlete, my starved
body could not handle the physical and mental stresses of competitive sport. I went to counselling, stopped starving and binging and vomiting, stopped taking the pills and my body tried to heal itself after being so badly abused.

Naturally my metabolism was damaged and naturally too I put on weight. Like a vast number of people, food became about what was fattening and what wasn't, rather than what was good for me and what nutrients my body needed to perform at optimum levels and maintain good health. We belong to a culture that regards thinness and healthiness as being one and the same. Of course there are other cultures, such as in some
African societies where being overweight is a sign of affluence and is therefore aspirational!

The truth is that every person is different in terms of shape and size. Our biochemical individuality is a combination of many factors, including our genetic make-up and circumstances and situations experienced in the womb and in childhood. It helps to explain why we all have different nutritional requirements. It is also worth noting that we can have a "perfect" diet, but if we don't exercise our muscles, keep our brains stimulated, have a positive outlook to life and have some spirituality and love in our lives, we will be out of balance and inevitably will suffer from some sort of disease.

We cannot treat one element of the 'mind, body, spirit triangle' without realising that they are all intrinsic to our health and are totally entwined. However, the old saying that we are what we eat does hold true to
a large degree, and at least a basic understanding of nutrition is essential to ensure that we keep healthy. My cancer was a cancer of the digestive tract and therefore even more intimately linked to food than other forms.

The colon is the site for the final stages of digestion and absorption of nutrients, as well as the manufacture of some vitamins and the formation of faeces. It is an elastic tube of some 1.5 metres in length with pockets
called haustras. Through haustral churning and peristalsis, food is mixed and moved along the colon. The colon is home to a vast bacterial community.  In healthy bodies this community can weigh up to 4 kg. Some 80% of this bacteria is actually beneficial to us, living in an advanced form of symbiosis. They help to digest food and produce vitamins, particularly the B group vitamins and vitamin K. The remaining 20% of the bacteria is usually yeast which can quickly get out of balance and cause potentially huge problems for our health. The last of the water present in chyme is absorbed in the colon, producing faeces.

Louise Hay in her excellent book on the mental causes of illness, "Heal your Body" says that cancer is probably caused by deep hurt, long standing resentment and or grief, eating away at the self, and suggests that when cancer is manifested in the colon it is indicative of a fear of letting go, of holding on to the past. A common theory states that cancer usually physically manifests itself somewhere between 18 months and 3 years after an episode of extreme emotional stress or trauma which acts as "the last straw" and triggers cancer development.

In my case, I was almost a textbook example of this theory. After my problems and battle with food, weight and self image, I went through a 3 year period prior to my cancer being diagnosed where I divorced an abusive husband and lost a fiancé in a car accident two months before our wedding date.

There was little doubt that I had a lot of emotional problems I needed to deal with and a non-existent self esteem to rebuild, which were an intrinsic part of my cancer.  The quickest way I could start to help myself was to concentrate on the nutritional side and give my body the correct tools to help it to heal. I read an enormous quantity of literature and succeeded only in confusing myself! There is a lot of conflicting information available. My instinct was to keep it simple and basic, to find out what constituted good nutrition and what I needed to eat to return to good health.

The Basics of Nutrition

Nutrition is a vital part of ensuring that the body is nurtured with the right fuels to function at optimum levels of energy production, growth, repair, maintenance, healing, production of blood and hormones, functioning
of the immune system, elimination of toxins etc. Much of the energy that we draw from food is channelled back to servicing digestion, absorption, circulation and elimination. Health begins at the cellular level. Each cell can be likened to a minute factory which needs the right materials to be supplied to it and needs waste to be effectively eliminated.

The most essential element which our bodies require is water. Water is the most abundant substance in the human body, making up about 70%. Water is a solvent for chemical reactions, it transports nutrients and waste to and from cells, it helps to keep our body temperature constant, it acts as a lubricant, and it flushes toxins out of our bodies. These are just a few of the many different functions water performs in our bodies. We need approximately two litres of water per day. The quality of the water we drink is important.

Other than water, there are five primary categories of nutrients that are essential to life, namely proteins, carbohydrates, fats, vitamins and minerals. Enzymes and roughage are also important, but a diet which supplies us with the right amounts of the five categories mentioned will naturally supply the enzymes and roughage required, together with accessory nutrients such as carotenoids, flavenoids and anti-oxidants

Proteins are broken down by the body into building blocks called amino acids which are then re-formed into new proteins, depending on what the body requires. Proteins make up a large part of every cell in the human body and are used to manufacture hormones, enzymes, genes, etc. There are some twenty-two amino acids which are found in human tissue, ten of which the body cannot manufacture and need to be supplied through the diet. Natural sources of dietary proteins can be found in both animal and non-animal foods. Animal proteins consist of all the essential amino acids in various combinations. A balanced diet is necessary to get all the essential amino acids from non-animal protein sources, usually ensuring that a variety of grains and legumes are eaten.

Carbohydrates provide our most readily available source of energy, which fuels all cellular functions. Excess carbohydrates are converted to fat and stored by the body. Fats are a more concentrated form of energy and also are used by the body for structural molecules, the fat soluble vitamins and steroidal hormones. There are three categories of fatty acids (the component molecules of fats), namely saturated fatty acids, mono-unsaturated fatty acids and poly-unsaturated fatty acids. There are two types of essential fatty acids (EFAs) that the body cannot manufacture, omega-3 and omega-6 acids which need to be sourced through the diet. Both are essential for normal growth. Omega-3 EFAs are found in oily fish such as herring, mackerel
and salmon, sunflower and pumpkin seeds. Omega-6 EFAs are rarer and are found in evening primrose oil, borage oil and safflower oil. Ideally the fats in our diets should come from uncooked sources such as nuts, whole grains, seeds and avocados and fish too (although we usually cook fish!).

Minerals can be divided into three categories. Macrominerals are bulk elements that are required in quantities of several hundred milligrams per day such as calcium, phosphorous, magnesium, sodium, potassium and chlorine. Trace elements are required in smaller amounts but still have a vital role to play in the healthy operations of the body, they include iron, zinc, copper, manganese, iodine, chromium, selenium, molybdenum, cobalt and sulphur. Ultra trace elements are required in minute amounts but are no less vital to optimal functioning, examples include vanadium, boron, nickel, tin and lithium

Looking into the macrominerals in more detail, we find that calcium is essential for a range of body processes and is found in dairy products (although the body can struggle to fully extract and utilise dairy calcium) and green leafy vegetables (except spinach). Phosphorus is essential for the structure and function of the body and energy production. It is also found in dairy products, as well as wholegrains, nuts and seeds. Magnesium is vital for every biochemical process that takes place and can be found in nuts and wholemeal. Sodium enables proper functioning of muscles and nerves. It is naturally present in olives, celery and watercress.
Potassium needs to be in balance with sodium and like sodium, it is needed for muscles and nerves to function correctly. Potassium is found in bananas, spinach and tomatoes.

"Vitamin" is a general term for unrelated organic compounds. An organic compound is defined as one which contains the carbon atom. Vitamins are essential for the normal metabolic functioning of the body and all have
different properties and affect the body in different ways. Vitamins can roughly be split up into those that are water soluble and those that are fat soluble. We all know that we need to have vitamins in our diets, but what do they actually do and where can we find them naturally?

The fat soluble vitamins include Vitamins A, D, E, K. Vitamin A can be found in 2 different forms which the body then converts to vitamin A. Plant sources, such as apricots, carrots and spinach, give us beta-carotene and animal sources, such as liver, eggs and milk, give us retinol. Vitamin A helps to form and maintain bones, skin, hair, mucous membranes and is essential to healthy functioning of the eyes

Beta-carotene is a powerful antioxidant. Vitamin D (cholecaliferol) is manufactured by the body from
sunlight and ingested in foods such as fatty fishes (tuna, salmon, mackerel etc). Cholecaliferol absorbs and uses calcium and phosphorous to make bone and is essential for normal growth and development. Vitamin E
(alphatocopherol) is available in most nuts and seeds, asparagus and spinach. Vitamin E is an antioxidant - it prevents a chemical reaction called oxidation and also acts as a cofactor in several enzyme systems.

Vitamin K (phytonadione and menadiol are two forms) is found in leafy greens, asparagus and seaweed. It promotes the production of active prothrombin, proconvertin and other blood clotting factors.

There are a number of vitamins which fall under the Vitamin B grouping and all are water soluble. As with all water soluble vitamins, cooking in water can destroy the vitamin. Vitamin B1 (called thiamine) is found in potatoes, chickpeas and whole grains. It maintains the correct functioning of the heart, nervous system, muscles and mucous membranes and functions with adenosine triphosphate to convert carbohydrates to energy. Vitamin B2 (riboflavin) is found in dairy products, bananas and tuna. It activates vitamin B6 and aids the release of energy from foods. Vitamin B3 (niacin) is found in most meats and fishes, potatoes and peanuts. It reduces cholesterol and triglycerides in the blood, helps synthesize DNA and is a component of
two co-enzymes which help to utilise fats and are involved in tissue respiration.

Vitamin B5 (pantothenic acid) is found in avocados, bananas, meats and wholegrains. It aids release of energy from foods and helps synthesize numerous body materials as it is converted to a co-enzyme which
aids in energy metabolism of carbohydrates, proteins and fats. Vitamin B6 (pyridoxine) is found in avocados, bananas, potatoes and salmon. It acts as a co-enzyme for metabolic functions. Vitamin B9 (folic acid) can be found in bananas, avocados, and citrus fruits. Folic acid acts as a co-enzyme for DNA synthesis, is part of the coenzyme necessary for amino acid and nucleoprotein synthesis and promotes red blood cell formation. Vitamin B12 (cyanocobalamin) is not found in plant foods so vegetarians need to supplement. Cyanocobalamin acts as a co-enzyme in normal DNA synthesis and promotes growth, cell development, manufacture of nerve cell covering and normal functioning of the nervous system.

The other water soluble vitamins are Vitamins C and H. Vitamin C is also called ascorbic acid and is found in foods such as citrus fruits, peppers and leafy greens. It is easily damaged by cooking. It greatly aids healing
of wounds, broken bones and burns, boosts the immune system, assists in calcium and iron absorption and healthy blood production. Ascorbic acid is an antioxidant, it increases the protective cholesterol (high density
lipoprotein - HDL) in the bloodstream, and helps to lower blood pressure. Vitamin H (Biotin) is found in foods such as butter, cheese, meat, mushrooms and lentils. Biotin aids in the formation of fatty acids, facilitates metabolism of amino acids and carbohydrates and is necessary for normal growth and development.

The foods that we eat provide more than the five categories summarised above. In particular, plants provide us with medicines and painkillers. There are more than 1500 known anti-oxidants and related phyto-chemicals and scientists believe that we are only at the beginning of identifying and understanding the numerous benefits that we can get from plants. Antioxidants are essential to combat free radicals in the body. Free radicals are formed during oxidation within the body as a result of normal metabolism.

In large quantities, free radicals can damage cellular DNA, accelerate the aging process, affect cholesterol build up in the arteries and contribute to a variety of diseases. External environmental factors such as toxins and pollutants etc increase our body's production of free radicals and at the same time reduce its capacity to fight the effects. In our polluted and environmentally stressed habitat today it is becoming ever-more
important that we help our bodies to help themselves by providing them with the right foods to fully benefit from the vast arsenal of phyto-chemicals available.

Organic fresh fruits and vegetables are the most potent source of antioxidants and the deeper the colour, usually the higher the incidence of phyto-chemicals. Organic foods are more than foods grown without chemicals, the system is designed to be sustainable, to meet the needs of this generation without compromising future generations. The organic food chain is carefully regulated, with farms and food processing premises being regularly inspected. Processed foods have to have an investigative trail for
every ingredient.

Almost all foods which are produced with non-organic methods have high levels of potentially dangerous chemicals which have dramatic effects on our body's production and ability to cope with free radicals. Organic foods are better for our health and the health of the planet we live on. As already noted, some vitamins act as anti-oxidants. They are joined by hundreds more. For example, there are more than 40
carotenoids, which are cancer blockers, allergy fighters and anti-aging compounds. This is just one family of the many phytochemicals that are found in plant foods and give an idea of the incredible benefits they give to our bodies.

In order to speed up the chemical reactions our bodies need to sustain life, enzymes are required. Our bodies manufacture enzymes but the natural enzymes found in raw fruits and vegetables help digestion and the utilisation of the nutrients from these foods. A vitamin-like substance found in all cells is co-enzyme Q10 which helps to convert food into energy. Levels of CoQ-10 decrease as we age and this is thought to play a significant role in age related medical conditions. Our bodies can manufacture this co-enzyme but can also process it from foods such as raw peanuts and spinach. Another essential component in our diets is roughage. Roughage is fibre and bulk. Fibre can be soluble and insoluble. Our bodies require both types, and yet in our modern world this has become a real problem. Processed and refined foods contain little or no fibre, neither does meat.

Food and Pain

Cancer is often a painful disease. I suffered indescribable pain in my abdomen as a result of my colonic cancer. I was interested to read that eating certain foods could assist in pain control.

A lot of the pain we experience is a result of inflammation, the body's way of increasing blood flow to an area to assist in healing. Sometimes inflammation is inappropriately caused. Inflammation is regulated by
chemicals, the most significant being the prostaglandins. Prostaglandin E2 sparks local inflammation, Prostaglandins E1 and E3 cool down the inflammation. Studying what makes up the different prostaglandins gives an insight on what foods to avoid to limit pain from inflammation and what nutrients to ingest to encourage inflammation to subside.

 Prostaglandin E2 is made from fats (archidonic acid), mainly found in meats and cooking oils. It follows that cutting these foods from the diet will severely curtail the manufacture of Prostaglandin E2. The cooling prostaglandins are made up of alphalinolenic acid (ALA) and gammalinolenic acid (GLA). ALAs are found in
many vegetables, pulses and fruits, GLAs are found in a few unusual seed oils (starflower, evening primrose, blackcurrent and hemp). It follows that eating foods rich in ALAs and GLAs will help reduce pain caused by inflammation.

Pain can also be caused by free radicals, unstable and destructive molecules which can attack body tissue if not controlled. Free radicals are controlled by anti-oxidants which are chemical compounds found in fruits and vegetables (previously mentioned). Anti-oxidants form part of cellular membranes which neutralise free radicals before they can cause damage. Avoiding oils in excess helps to prevent the formation of free radicals. A diet with too much iron in it also encourages the formation of free radicals.

No matter how much injury or irritation there may be, no pain is felt until the brain recognises it. Pain travels in the nerves. A substance present in chilli peppers called capsaicin blocks the nerves' ability to transmit pain
messages. It acts by depleting 'substance P', a chemical neurotransmitter.

I realised that eating a highly nutritious and balanced diet would not only assist in my healing but that there were foods I could eat that could help control my pain.

The body also makes its own natural painkillers, enkaphalins and endorphins. Their principal sites of action are within the brain and in the nerves. They are activated by exercise. Exercise had always been an important part of my life and throughout my fight against cancer, I ensured that I kept fit and exercised regularly, although there were periods when it was difficult.

Analysing my Diet

The second step was to analyse what I was actually eating and drinking, and keep a food diary for a week in which I would record every substance that I put in my mouth. The results were amazing, I had always thought of myself as being a healthy eater but with my newfound knowledge on nutrition, I realised that I was certainly not. I couldn't believe how much of what I was eating and drinking was so difficult for my body to process. No wonder I was in constant agony and my colon couldn't cope.

I ate meat at least every second day. Meat can take up to 72 hours to pass through the digestive tract. In my case, I had to take laxatives once a week to try and clear my system as my colon was incapable of helping itself.  So it could take double this time for the meat to be in my system. The thought of meat rotting in my gut and the toxins that I was reabsorbing was, and still is, a particularly graphic one.

I ate too many refined carbohydrates, particularly bread and white pasta. Have you ever made a child-friendly glue by mixing flour and water to make a paste? When we eat refined carbohydrates our bodies make a similar paste which thickly coats the villi in our small intestine and the haustra in our colons, to all intents and purposes rendering them almost incapable of performing their digestive functions. White carbohydrates have another drawback. They are high in refined sugars which enter the bloodstream too
quickly, giving our bodies little chance to regulate the amount. The sudden influx of sugar into our system causes the pancreas to respond by producing insulin.

If we are constantly eating white carbohydrate we are constantly creating sugar highs in our body and the pancreas gets stressed and starts to produce too much insulin which will cause a sugar low, leading to a
craving for more sugar. This vicious cycle of sugar highs and lows is very easy to get into. The third problem that I had, particularly with bread and pasta, is that they were made from wheat flour and they were feeding the yeast in my colon. Looking back with my new insights on how the body works, I could see that I had probably had a yeast imbalance for some time. Luckily for me it had confined itself to my colon, but there was little doubt that eating foods which encouraged the yeast to grow, such as bread and pasta had
a very definite effect on me, causing pain and bloating.

I didn't drink enough pure water. I drank at least 5 cups of coffee each day, and a couple of bottles of diet cola. Until keeping a diary I had not realised how much caffeine I was actually ingesting. Caffeine is a stimulant and it was putting my body under huge artificial stress. In truth, despite the amount of liquid I was consuming, the quality of the liquid was so bad that I was actually dehydrated.

Until I got cancer and started to research foods, I had no concept of reading labels or finding out what made up processed foods. The only thing that I would check would be the fat content of a foodstuff or its calorific
value. I totally ignored the fact that if it was low fat, that did not necessarily make it good for me - was it high in sugar, in preservatives, in unnecessary salt etc?

Applying the Basics

Step one of my road to recovery was to try to clean out my overloaded, and by this stage very toxic, body. My doctors had said that without surgery, chemotherapy and radiotherapy my life expectancy was around 3 to 4 months. I had already spent one of those months reading every book I could get my hands on and formulating a plan of action. On the spiritual side I was at peace with my beliefs and ready to face death if necessary. I had started practising chi kung, an ancient soft martial art which is largely meditative.

On the emotional side, I was going to a therapist and working through a lot of my emotional problems and stresses. On the physical side, I was going to an acupuncturist to help me to deal with the pain I was in and
to help me to try and keep my body in some sort of energy balance. Naturally enough with colonic cancer, elimination of waste is a problem which leads to large quantities of toxins being reabsorbed by the body. I felt that I needed to immediately go on a cleansing detox diet. This would clean me out and let me start from scratch nutritionally.

Initially I had considered fasting to hasten the cleansing process, but in the highly diseased state I was in, my immune system was barely functioning and I realised that fasting was not a safe, viable option for me. A
cleansing diet was probably as effective but a lot more gentle. A cleansing diet consists of eating only fruit and vegetables and drinking filtered water and pure, fresh fruit and vegetable juices. My first cleansing detox
lasted 5 days. I started with a session of colonic irrigation to ensure that my colon was thoroughly cleaned out, and had further irrigations every second day.

It helped that as I had been reading about how to tackle my cancer.  I had been making changes to my diet, cutting out carbonated drinks, reducing my caffeine intake, red meat intake, white carbohydrate intake and
making a conscious effort to eat more fresh fruit and vegetables and drink more water. The side effects of the cleansing diet were certainly noticeable - headaches, nausea, increased mucous production, initial
abdominal bloating and heavy sweating were all experienced during the first three days. I dread to think how bad it would have been if I had not made the dietary changes mentioned before undertaking the cleansing diet.

After 5 days on the cleansing diet, I introduced some nuts, seeds, pulses and some whole grain carbohydrates. After another 10 days I introduced fish, butter and cheese in small amounts. During this period I moved from having colonic irrigation every second day to having a coffee enema. I had drawn up
a new diet for myself which followed some simple rules. Eat as much food as possible in its natural state, i.e. uncooked. Many vitamins and phytochemicals are lost during the cooking process and I was very aware that
my life depended on ensuring my body got as much help as it could get from the vast arsenal of natural medicines that are present in fresh fruit and vegetables.

I also needed to try and take advantage of biodiversity, trying to incorporate as many different fresh foods into my diet, as the biochemical composition of every substance differed in many ways. After a session of applied kinesiology to assist in confirming that the foods I had chosen to include in my new diet were the correct ones, I made the decision to try and eliminate meat from my diet where possible but keep fish in it to
get the proteins and fatty acids they were rich in.

I desperately needed protein in my diet to heal, and as well as vegetable, grain and nut sources, I had decided to keep a controlled amount of dairy in my diet, mainly a very small amount of yoghurt, cheese and butter. Vitamin B12 is also available to us only in animal foods and supplements and hence the inclusion of fish and dairy would mean that I did not have to supplement. Muscle testing had indicated that my body was comfortable with their inclusion, and as a cheese lover, it was nice to have a little "treat" occasionally!

Although yoghurt was not something I particularly enjoyed, as I mentioned earlier I had a yeast imbalance in my bowel and needed to reintroduce probiotic lactobacteria. First I needed to create an unfavourable environment for the yeast which I did through taking two drops of tea tree oil in water twice a day for 4 days as a shock treatment and then followed up with a daily intake of fresh garlic, a proven antifungal and immune system booster. Then the introduction of a small daily dose of acidophilus yoghurt to boost my bowel's "good" bacteria.

In summary, my new diet consisted of unlimited fresh fruit and vegetables, nuts, seeds, pulses, fish, a small quantity of dairy, wholegrain carbohydrates (such as Ryvita, brown rice cakes, wholemeal pita, very
occasionally potato and sweet potato) and lots of fruit juice and water. I removed as many processed foods as possible from my diet and tried to source organic foods whenever I could. I started every day with a smoothie, blending fruits with juice, water and a spoonful of yoghurt. I ate, or rather drank, a lot of vegetable juices and soups as well. Liquidised food and juices are a lot easier for a traumatised digestive system to cope with and absorb. I also included a three day per month cleansing diet as part of my nutritional programme, drinking only water and fresh juices and eating only raw fruit and vegetables. This eating programme is one I follow to this day.

The Results

It has been 7 years since I was first diagnosed with colonic cancer. Not bad for someone who was given 4 months to live! During that time, I have undergone a profound journey which has changed my life. There have been highs and lows, disappointments and set-backs, recurrences and breakthroughs. During this time, I have found what works for me. I have discovered that my body cannot handle prolonged periods of stress without
reacting with a recurrence

I have changed my focus in life, have re-evaluated what is important to me, have embarked on a nutritional and exercise programme which I realise is for the rest of my life. Nutrition plays a vital part in my battle against cancer. My body is very tuned in to what I eat and if I intake something my digestive system cannot deal with, I will soon react by either vomiting or experiencing pain. I am currently in remission as far as my colonic cancer is concerned although it has metasized into my lymphatic system and I have a number of small lumps in my groin, neck and armpit areas. The most important thing is that I am happy and at peace with myself, I feel healthy and full of energy and I value every day!

Bibliography

The Juice Master's Slim 4 Life (Freedom from the food trap) - Jason Vale
Fit for Life - Harvey and Marilyn Diamond
Heal Your Body - Louise Hay
Vitamins and Mineral Handbook - Sara Rose
The Journey - Brandon Bays