Manolas - The essential edible pharmacy: heal yourself from the inside out

THE

ESSENTIAL EDIBLE

PHARMACY

ABOUT THE AUTHOR

Sophie Manolas is a clinical nutritionist, whose country childhood taught her the importance of the home vegetable patch and fresh produce from an early age. She was inspired to study Nutritional Medicine after a long struggle with Polycystic Ovarian Syndrome a change in diet proved to be the only effective treatment. After qualifying as a clinical nutritionist, Sophie established her own practice, specializing in womens health and hormonal issues, and has achieved great success with her down-to-earth approach and comprehensive understanding of how we can use food as our medicine. Her own property is established on permaculture principles, with Sophie and her partner growing and producing the majority of their food themselves.

THE

ESSENTIAL EDIBLE

PHARMACY

heal yourself from the inside out

SOPHIE MANOLAS

First published 2016

Exisle Publishing Pty Ltd
Moonrising, Narone Creek Road, Wollombi, NSW 2325, Australia
P.O. Box 60-490, Titirangi, Auckland 0642, New Zealand
www.exislepublishing.com

Copyright 2016 in text: Sophie Manolas

Sophie Manolas asserts the moral right to be identified as the author of this work.

All rights reserved. Except for short extracts for the purpose of review, no part of this book may be reproduced, stored in a retrieval system or transmitted in any form or by any means, whether electronic, mechanical, photocopying, recording or otherwise, without prior written permission from the publisher.

A CiP record for this book is available from the National Library of Australia.

Print ISBN 978-1-925335-16-3
ePub ISBN 978-1-77559-304-1

Designed by Tracey Gibbs

Disclaimer

This book is a general guide only and should never be a substitute for the skill, knowledge and experience of a qualified medical professional dealing with the facts, circumstances and symptoms of a particular case. The nutritional, medical and health information presented in this book is based on the research, training and professional experience of the author, and is true and complete to the best of their knowledge. However, this book is intended only as an informative guide; it is not intended to replace or countermand the advice given by the readers personal physician. Because each person and situation is unique, the author and the publisher urge the reader to check with a qualified healthcare professional before using any procedure where there is a question as to its appropriateness. The author, publisher and their distributors are not responsible for any adverse effects or consequences resulting from the use of the information in this book. It is the responsibility of the reader to consult a physician or other qualified healthcare professional regarding their personal care. This book contains references to products that may not be available everywhere. The intent of the information provided is to be helpful; however, there is no guarantee of results associated with the information provided.

Photo credits

Copyright in photographs as listed below:

Tracey Gibbs: cover photo
Sophie Manolas:
Troy Roberts:

Shutterstock:

Kat Wray:

For Susan Chapman, Keaton Manolas and Troy Roberts for their unconditional love and support.

Sophie is extremely down to earth, with tried and trueapproaches (quite literally) to maintaining a healthy and yummy lifestyle. Thank you for all your wisdom offering organic, healthy andrealisticoptions for me to adopt in my everyday life!

Eliza C.

I had an interest in and respect for the role of nutrition in health, but I was lost and confused with all the information out there and felt I was getting unhealthily fixated on certain ideas. I am so thankful I came across Soph! She has such deep knowledge that is balanced with the recognition of the influence of other lifestyle factors on nutrition for health. The insights she offers consistently help me step back and see the bigger picture, and present so many ah but of course moments. The information and strategies she offers are always presented in a very accessible, balanced and realistic manner. And you cant help but be enthused by her happy, energetic passion! I have limitless appreciation for her, for the care and time she has given me. I treasure any titbit of knowledge I get from Soph (her Facebook and Instagram in particular are amazing!) and this book will be no exception.

Josh R.

Consumed by an abundance of free health advice offered on the Internet, I often find myself confused by every opinion I see. Luckily, after my first consultation with Sophie Manolas, I immediately warmed to her friendly, non-pretentious take on health and nutrition. I now seek out Sophies advice on a regular basis and would highly recommend others do the same.

Romain D.

I tell you what [Sophie is] the food goddess! Informative in a sense that people like me can understand food and its benefit in simple terms. [Shes] a legend!

Cherie R.

[Sophie] changed my life, [she is] one in a million. Thank you for all of your time and effort; I look forward to my healthy active life ahead.

Nathan N.

Sophie Manolas is a wonderful talent who has helped me on multiple levels. Her writing is engaging, extremely funny and personal. The woman behindThe Essential Edible Pharmacyhas a heart of gold, she is down to earth and truly cares for people around her.

I am so pleased that she has published her first book, it is a huge acquisition for society. Sophie is a nutritionist who provides her readers with thought-through recipes and gives us an insight to why certain foods can change our health in both positive and negative ways.

Emma H.

CONTENTS

Introduction

Good nutrition is the cornerstone of good health. Regularly eating various, abundantly nutritious foods is the single most important thing you can do to prevent risk factors for major diseases, as well as looking and feeling your absolute best throughout life. And it tastes incredible too! Eating lots of living foods full of important macro and micronutrients makes you feel alive and is one of the most valuable things you can do for yourself, and teach your family and children about. Eating well is the starting block for anything we do in our lives. As Grandma always says, health is wealth, and there is plainly nothing more important than that. But this neednt mean routine drudgery or a boring diet; eating really, really well can be a tasty adventure. This book is designed to educate and inspire you to get into the kitchen and eat your way to being the greatest, healthiest and most sustainable version of yourself.

THE SCIENCE

For millennia, people have been using medicinal foods to influence their health. More recently, evidence-based research has been able to break down the exact nutrient elements of foods in order study precisely what the mechanism is that contributes to the prevention and management of human diseases and ailments. What we now know about the influence diet can have on health is mind-blowing, and the best part is that nutritional sciences are advancing all the time.