This is our health page covering food and exercise. Articles on the following are included: food advice, Gary's way of eating, GMOs, how to keep your head above water in today's society, health and well-being guidance, and natural health resources.
Popular links:
Extract from Fred Bisci's Your Healthy Journey
The Innovate Medicine Diet Plan - nice summary of healthy eating
Here is how to do the The Five Tibetan Rites - a great morning exercise routine.

Food advice

Yantra by Ivan Rados - used with permission.

If you have been burnt out or have been suffering from long-term chronic illness, what you eat plays a large part in your recovery. Here is a summary of the food advice that Annica gives to her clients:

  • The eating regime that works for you varies from person to person. Consider looking into eating according to blood type, metabolic type, or using Mercola's nutritional typing. You'll need to experiment.
  • Inner terrain is very important: PH, body temperature, and voltage (charge of the cells).
  • If you have digestive issues, it is important to take herbs and enzymes for helping with the digestion.
  • In the Northern European climate, eating raw long-term is difficult and not a good approach. Might be good short-term for a cleanse. But there are other ways to cleanse.
  • Basically skip: dairy, wheat, bread in general, white rice, caffeine, alcohol, sweets.
  • Stick to good grains: quinoa, millet, buckwheat, amaranth, raw rice (the brown rice that take about 45 minutes to cook). If you have inflammation, careful with even these grains. In this case, it is better with sweet potato.
  • Regarding oils, stick to virgin olive oil, linseed, and coconut.
  • Steam, don't fry.
  • If you want to do the Keto diet, there is a vegetarian version.
  • If you are a meat and fish eater, reduce intake. Maybe three or four times a week.
  • Food combine.
  • Don't eat heavily in the evening.
  • Be careful with eating out (bad fats, food additives and sugar).
  • Fruit is okay - best in the morning. Berries are good.
  • Eat a balanced, wholefood diet. If you have digestive issues, stick to warm foods. Otherwise up to 50% raw foods is good (fruit, vegetables, nuts, seeds, sea vegetables).
  • Veggie juicing is good. Not fruit juices.
  • Be careful with low carb, high fat diets.
  • If you are eating good food, eat as much as you like.

Gary's way of eating

Yantra by Ivan Rados - used with permission.

I (Gary) am closest to a vegan diet aiming for 50% of my intake to be raw. However, I do eat some dairy. I try to avoid gluten and am careful with sugars. I take some supplements. Here is a summary:


- Vegetarian

- Organic (mainly)

- Whole food (mostly)

- Aim for 50% raw

- Gluten free (no wheat)

- Dairy free except for goat feta cheese once every week or so

- Organic or bio-dynamic eggs once a month or so

- No food with added sugar

- Careful with sweeteners

- No frying

- Fermented drinks such as Kombucha

- Fermented foods such as Kimchi

- Sea vegetables


- Raw rice

- Sorghum (Durra, Jowari, Milo)

- Quinoa

- Millet

- Polenta

- Buckwheat groats (also known as kasha)

- Arrowroot

- Amaranth

- Teff

- Gluten-free oats


- Omega 3

- B12

- D and K2


The key is to get a good Omega 6 to Omega 3 ratio (that is, at most 4 omega 6s for every 1 omega 3).

Good oils: Coconut, Olive, Flax, Hemp, Avocado

Bad oils: Sesame, Corn, Sunflower


Sucrose is the sugar to watch out for. So look at the sucrose levels when determining what sweeteners to use. For example, agave has a high level of sucrose so is not a particularly good sugar alternative.

Fruit is okay. Dried fruit in moderation is okay.

Good sweeteners:  Yacon, Stevia, Birch tree-derived Xylitol, Erythritol, Lucuma, Monk fruit / Lo Han Guo (Luo Han Kuo), pure Glucose (Dextrose)

Genetically Modified Organisms (GMOs)

Yantra by Ivan Rados - used with permission.

This is a hot and complex topic and one has to do quite a bit of reading and then decide one's position. There are many conflicting views - in one case with noble prize nominees weighing in against scientists. Our view at Shine Bright Now is that foods that incorporate GMOs should be labelled - as I believe they are in Europe. And then that these foods should be avoided. Keep in mind that although few GMOs are produced in Europe, vast amounts of these type of crops are imported for livestock feed - and then, of course, they end up in the food system.

Here are some resources:

Head above water

Yantra by Ivan Rados - used with permission.

Here is a quick summary of how to keep your head above water in today's challenging society. More details can be found elsewhere on this page and site.

  • Food: Mainly plant-based, wholefood, organic (if you can afford it). Food combine. Don't over-eat.
  • Sleep: Eight hours. Regular, for example, between 23:00 and 07:00. Phone off. Wifi off.
  • Exercise: Every day. Vary training between resistance, cardio-vascular, and flexibility.
  • Mind: Take care of your inner world. Meditation (wisdom and compassion). Byron Katie's The Work. Talk therapy. Keep a private journal.
  • Nature: Be in nature for some time every day.
  • Ethics: Live ethically.
  • Work: Do some kind of work - paid or voluntary. Support yourself.
  • Pollutants: Limit your exposure to toxins, for example, cosmetics, household products, and EMF.
  • Purpose: Find it or just pick one. Inject meaning into your life.
  • Practice gratitude.
  • Practice service.

Health and wellbeing recommendations

Yantra by Ivan Rados - used with permission.

Over many years of studying, experimenting on myself, and getting to a point where I have only had one cold/flu in 10 years, I have come to the conclusion that in today's society where there are so many (and various) stressors impacting the body/mind, that the only way to keep your head above water - in other words, not go down or burn out - is to every day enjoy and work on your overall resilience (life energy, immune system, heart connection, emotional health, and awareness).

So, here are the Shine Bright Now recommendations for optimum health and wellbeing. There are 24 improvement areas, divided into four sections: Body, Mind, Energy, and Spirit. Many of the improvement areas inter-relate - as one would expect. And you don’t need to do them all. But the more you do the better.

Natural health

Yantra by Ivan Rados - used with permission.

Whenever I am researching a subject in the field of health and wellbeing, I always start by checking if there are articles about the subject on the following sites - there often are and they are very well researched and informative.

Dr Josh Axe

Dr Mercola

Other good sources of information are:

Anthony William, Medical Medium

Mike Adams, The Health Ranger and his online news site, Natural News

Lynne McTaggart's What Doctors Don't Tell You

Here is a short extract from Fred Bisci's Your Healthy Journey. It is a great summary of healthy eating.

Kate Magic has many good articles and interviews on her site.

Here's one from Kate that might be particularly useful, what to do if you are coming down with a cold or flu.

This booklet, The Innovative Medicine Diet Plan, also provides a nice summary of healthy eating.