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Nutrition Advice

Our purpose

To Improve the overall health and well-being of our community towards optimal health through the promotion of a chiropractic innate lifestyle.

Innate Diet and Nutrition

An innate diet is a diet that meets the genetic requirements of the human body and not a diet that is suggested by the food companies! The innate diet has been shown to represent a healthy diet, however in today’s world nutritionists admit that it is impossible to gain all the nutrients and minerals required without taking supplements.

In order to adopt a healthier more innate diet it is a good idea to make gradual changes in your current diet. Here is a 4-step process that in time may help you move towards a healthier innate diet.

Innate diet step 1

  • Increase the amount of water up to 3 liters of filtered water per day (with lemon).
  • Eat some raw vegetables or fruit with every meal (fruit with breakfast).
  • Try to eat 5 times a day, make lunch or breakfast your biggest meal.
  • Take the recommended supplements (fish oil supplement in the morning).
  • Drink some vegetable juice every day (1/2 cup in the morning).
  • Eat grass fed meat (= ORGANIC AND LEAN). Ask the butcher to remove excess fat. 200 gr max.
  • Make your own salad dressings (a bit of olive oil and vinegar, salt and mustard etc…)
  • For one week, measure all your food and count the calories for each food group. (200 gr for white fish and chicken, 150 gr for red meat) eat what you want. Your choice.
  • Snack on nuts (no salt), cheese, ham, veg, and fruit (in the morning). Your choice.

Step 2

  • For breakfast, your choice and add smoothies. You need a juicer.
  • Eat a protein or nut snack with a small portion of raw vegetable mid morning & mid afternoon
  • Eat organic big salad or equivalent (veg, potatoes, rice…) for lunch with protein and salad dressing.
  • Eat a portion of raw vegetable and salad mix for dinner with protein. ( eggs, white or red meat/, cheese) Your choice.
  • Keep up with drinking 3 liters of filtered water with lemon and fish oil supplements.

Step 3

  • Limit any beverage other than water or organic green or herb tea to x1/day ( no gassy drink)
  • No diary (no milk).
  • No artificial sweeteners. ( try honey instead)
  • No added salt.
  • No trans fats or hydrogenated fats
  • Limit grains to one small serving per day

Step 4

Full implementation of the innate diet.
This is where you begin to eat the innate diet on a meal to meal, day to day, week to week, month to month and year to year basis.

To start you may want to have a “treat day” or “cheat day” each week where you choose to eat some non-innate foods. If you do try to eat homemade goodies without artificial fat and sweeteners. What about a ice cream sorbet, 80% dark chocolate, strawberries with cream, crème caramel, glass of red wine, or cheese and crackers etc…

This nutrition advice is referenced from the Innate Diet and Natural Hygiene book by Dr. James L. Chestnut

Foods ( 1 item )
Supplements ( 1 item )
Recipes ( 5 items )
Colonic irrigation anyone – find a local clinic offering the service and I will be our Wellness Guinea pig. Shall we have a whip round!!

Innate system cleanse – details available on request as not suitable for all.



Vitamin Supplements

nutritions-fruit-img01ImageClearly our ancestors did not take supplements. However, they also ate 100% organic food grown in nutrient rich soils, drank only pure water, ate no processed foods, ate no additives, pesticides, breathed only clean air, got lots of sun exposure and exercised all day virtually every day.
The reality is that it is impossible to eat a totally pure and sufficient diet in an industrialized world we all live and breathe in. Soils are now nutrient depleted and so is our produce, even the organic produce. Our meat sources are devoid of polyunsaturated fatty acids. Most of us do not have the time or desire to meet the amount of raw vegetables required to match the vitamin, mineral and fiber content of the diets of our ancestors.

None of us walk around all day hunting and gathering!

The reality is that supplementation is now a requirement in order to achieve the nutrient and fiber levels that our cells require.

Here is a list of recommended supplements;

  • A GOOD multi vitamin. There is a debate that all vitamins at once affect each others enzyme reactions and therefore their absorption. I can see the logic, but also I am realistic that who has the time or commitment to pop 3.24 supplements per hour… must include;

– Vitamin D >bone density and nervous system function
– Vitamin C >bone density
– Vitamin B6 soft tissue repair
– Vitamin B12 nervous system

  • Glucosamine sulphate 1 a day (natural marine source only) – disc and cartilage regeneration
    Fish oils for EPA, DHA and omega 3, 6, 9. (also see innate salad dressing to boost your intake)
  • Multi mineral – liquid colloidal best
  • Concentrated greens powder (see above0
  • Lemon/lime FRESH to alkalize drinking water (first thing in morning a pint of warm water with fresh lemon FIRES UP YOUR METABOLISM after its overnight fast – watch your pyjama’s drop off your waist)
  • Probiotics – L Plantarum best (not as easy to get as acidophilus which still helps but as it isn’t as sticky as Plantarum it doesn’t stay around as long, plus it isn’t native to our gut)
  • Glyconutrients ALOE, non juice – there are essential amino acids that the western diet CANNOT provide. PURE Aloe Vera GEL provides ALL of them…. Did you catch the ball !!!!!!!!!!! If not get taking it, it tastes horrible so it must be good for you. Ask Charlotte about becoming a Forever Living Products Distributor, its free and you get a third off the retain price and its delivered to your door, you can even make some pocket money ordering your friends supply.



Innate Diet recommended foods


  • Organic if possible
  • Soak and wash in distilled vinegar
  • Rinse well
  • Eat raw as much as possible- slightly steam then move to raw
  • Eat as many dark vegetables and as many different colors as possible.
  • Go heavy on greens and sprouts and limit starchy veggies like potatoes.

Animal protein

  • Lean, grass fed, free range, hormone free and antibiotic free. DISEASE FREE.
  • Grass fed contain omega 3 fatty acids (EPA, DHA); grain fed will have none
  • Organ meats are very healthy if the above issues apply.
  • Lean beef and lamb- trim fat.150 gr max
  • Turkey and chicken- do not eat skin unless organic. 200 gr max.
  • Avoid farmed fish- contaminated with heavy metals (mercury).
  • Avoid shellfish. Make sure they are fresh.
  • Find an organic supplier – and let Me know (I can let every MAP Wellness centre client know, lets change our lives, keep local farmers in business and encourage them to farm in a TRULY organic way, and we might even get a group discount).


  • Health stores: for supplements and vitamin HEALTH SPAN Jersey 0800 73123 77
  • Butchers: Ginger butcher in College lane
  • Bakers: Gibraltar confectionery (opposite M&S)
  • Fruit And veg:
    – The market
    – Grocer at City Mill Lane (David Cadosh) 44417
    – Peralta s
  • Restaurant:
    – Waterfront Queensway quay 45666
    – Gaucho Casemates (watch your portion) 40776
    – The boatyard Queensway quay 50540
  • Nut/ seeds: Morison’s for their OMEGA RANGE SEEDS AND NUTS.

Nuts and seeds

  • Excellent source of both protein and healthy fatty acids
  • Most nuts and seed are fine
  • Brazils, sunflower seeds, pumpkin, flax seeds (ground)
  • Purchase nut in there shell if possible- Higher oil content.
  • Avoid peanuts! And salt.


  • No more than 1 grain serving per day.
  • Avoid grains if possible
  • If you struggle with this try whole oats, wild or whole grain rice.
  • Avoid bread as it is not a whole food – if you must – try organic wheat, yeast free and salt free.


  • 3 liters per day – combines water content with lemon.
  • Tap water is toxic (use filter) especially in Gibraltar.
  • Distilled is best
  • Filtered next best
  • Bottled water third best (recycle) or call water coolers on 74141.
  • Alkalize your water- lemon or lime juice.


  • Avoid fruit juices (except lemon, lime and tomato) they are mostly high glycaemic and acid producing.
  • Try vegetable juices
  • Greens, grasses and sprouts- add a beet for sweeteners
  • Small amounts of ginger and garlic
  • Grasses (wheat grass, barley, oat, kamut and lemongrass) can be found in “green supplements” add these to water see above.
  • Almond milk is a good substitute for milk. See health store.




Colonic irrigation anyone – find a local clinic offering the service and I will be our Wellness Guinea pig. Shall we have a whip round!!

Innate system cleanse – details available on request as not suitable for all.

Veggie Dressing
The Innate Diet Organic BIG salad
Innate Diet Vitality Smoothie
Grilled Avocado and Tomato Salad

Gibraltar Chiropractic and Laser clinic wellness, inch loss, skin tightening, EMS, Litecure, Acunpunture

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