How can I breathe more deeply?

This may sound like the most obvious of all instructions, but breathing properly is one of the most useful skills you can develop.  I am not suggesting that you have forgotten how to breathe in and out of course, but perhaps you have forgottent to take the time to breathe deeply and fully?

Oxygen is vital for life, it allows nutrients to be transported by the body and literally breathes life into us.  Despite this, most of us breathe just enough to stay alive and this is one of the most common reasons people experience fatigue and brain fog.  Our brain needs oxygen to be alert and vital and if we are not breathing deeply enough we will feel sluggish, irritable, anxious, depressed and lacking in vital nutrients.

So, how do we ensure that our breathing is sufficient?  The respiratory system is a muscular network which needs strengthening and stretching in the same way as the rest of our body.  The best way to increase our breathing capacity and absorb more oxygen is to practice deep breathing on a regular basis.

Here is a simple example to get you started:

Breathing Exercise - 5 Minutes

This can be done before bed or first thing in the morning before you get out of bed.  When you breathe in feel your belly extending and allow your shoulders to remain relaxed.  Get used to this way of breathing which allows your diaphragm to fully extend.  When you exhale pull your stomach in tightly to completely contract your diaphragm and release all wastes and toxins from your system.

1. Breathe in for the count of four.
2. Hold that breath for the count of two.
3. Breathe out for the count of four.
3. Hold that breath for the count of two.
4. Breath in for the count of four.

Repeat this pattern for the full five minutes, when you hold the breath imagine you are simply pausing and not struggling.  If you find the pattern challenging then simply breathe in and out for the count of two and only hold for one count.  The purpose is to take as much breath in and out of your body as you can, increasing your focus, breathing and creating a feeling of relaxation and calm.

Good Luck!
Josie.

How to Avoid the Christmas Flu...

It is inevitable that at Christmas time we eat a little more than usual and start to choose things which are a little more indulgent.  It is also usual to start using the excuse of, 'Well it is Christmas', and this begins a steady decline of our nutritional status until we fall sick in the new year.

I am not suggesting we stop drinking and eating our favourite treats at this festive time, but perhaps you can add some things which will support your body through this unavoidably indulgent time.

1. Take a good quality multivitamin.

2. Boost yourself with extra vitamin C loaded foods e.g oranges, kiwi fruit.

3. Take a superfood powder such as Spirulina or a combined powder such as Amazing Grass Powder.  www.amazinggrass.com

4. Drink lots of water when you drink alcohol.  This is the only way to help your body through the ordeal of alcohol which it deals with like a poison.  A little is fine, but if you are drinking a lot then make sure you drink plenty of water or your liver will take a serious beating.

5. Sleep. Fun is fabulous but we also need to use the holiday time to rest.  Make sure you are having nice long lie ins and if you have kids, then try to get early nights instead!

To find out more about taking care of your lovely liver, read this blog on how to heal and protect it: http://therealfoodcoach.blogspot.co.uk/2011/10/love-your-liver.html

Have Fun!

Josie Was this useful?  Like My facebook page... :)

How to beat anxiety?

A good friend asked me to post about anxiety and I realised how terribly common this condition is these days.

Feeling anxious and nervous about life is a common symptom of modern lifestyles. So many people go through the day dodging various levels of unease by finding sanctuary in distraction.  These days we are on sensory overload with screens, sounds and advertising infiltrating us without the need for trying.  This means that sitting with ourselves and focusing on our needs, is something which rarely happens.  

It is so much easier to put on the latest episode of your favorite programme than to sit on the sofa in silence and focus inside on your pain, your dreams and what you really want to do with your days. This means that so many people are pushing their feelings back down into the abyss of the psyche where they can fester for a while before they reappear to be dealt with or ignored.

If your feelings are constantly being ignored and pushed down out of sight, then sometimes they appear as simply a feeling without any apparent root cause.  This is a feeling of anxiety or panic.  A sudden feeling of not being able to cope or manage your day, or possibly even that minute.

This is much more common than people realise and symptoms of anxiety can be anything from biting your nails to full blown panic attacks.  The key here is to notice your behaviour.  Once you realise you are displaying physical or mental patterns of stress then you are already in a place of power to do something about it.  Once you recognise that you are suffering with stress then you can take steps to dismantle it, starting with the outside layers and moving into the middle to find out what is really going on!

Here are my five top tips to beat anxiety:

1. Exercise.  Getting yourself to the gym or on a long walk is a great way to release the build up of adrenaline which builds up during the day.  Sometimes adrenaline can make you feel panicky.  Take yourself outside and get some fresh air.

2.  Meditation.  This is a great tool for lowering your heart rate and finding a place inside yourself where you can relax and retreat, honing this skill is probably the most useful tool you can ever have.

3.  Chamomile Tea.  This wonderful herb has great carmative properties.  Drink this to get a feeling of total calm and reassurance. 

Read more about how to drink chamomile here: http://therealfoodcoach.blogspot.co.uk/2012/11/the-benefits-of-chamomile-tea.html

4.  Kick Caffeine.  This substance actually mimics the stress response.  Needless to say that if you are already feeling wired and anxious, this is not a good idea.  Switch to herbal teas!  

5.  Count your blessings.  Spend as much time as you can focusing on what is going right in your life.  This is a great way of dispelling negative thoughts which can lead to anxious behaviour.

Everything is going to be fine, it always is in the end.  Finding a way to manage the times when you feel like things are far from fine, is a very useful tool in life and everyone will have a different pathway to get to that place.  

Just keep trying different techniques and remember that life is a magical journey which goes up and down, the lows are always followed by highs, allow yourself to recognise both and embrace the roller coaster instead of fighting it.  When this feels impossible, then try the techniques above to get you through.

Good luck!

Josie Was this useful?  Like My facebook page... :)

The Benefits of Chamomile Tea

We all love a cup of tea, especially when it involves a good chat with a friend full of juicy news.  However, instead of reaching for your normal caffeinated brew, why not try something different, like a chamomile infusion?  

If you need convincing then read on, because a cup of chamomile tea might do more than give you a warm drink to chat over...


1.  Chamomile is a great relaxing herb so it will cleanse your nervous system and make you feel regenerated instead of depleted.

2.  It is anti-spasmodic so it can calm an aggravated digestive system after a meal. If you often experience digestive discomfort then this is the tea for you.

3.  Chamomile is fantastic for releasing stress from the body and giving you some head space after a long day, for this reason it makes a great tea to drink before bed for a great nights sleep.  

4.  As well as making you feel calm, chamomile can help with ladies menstrual cramps so it really is a girls best friend at that time of the month.  Great way to get in the good books too boys, just make her a cup and watch the smile! ;)

5. It has a purifying effect on the lungs so inhale your herbal infusion deeply for double healing power!

To get the most of this healing herb buy the flowers loose and put them in a tea strainer or ball.  I have a small stainless steel ball which clips the flowers in and clamps closed to work like a home-made tea bag, it just dangles from the side of my cup as it releases healing magic into the water!

Give it a go.

Josie. Was this useful?  Like My facebook page... :)

High Grade Supplements Available from The Real Food Coach: Practitioner Quality.

If you know you need an extra boost and you are concerned about where to find high grade supplements which are not full of hidden nasties then visit The Real Food Coach Shop to buy supplements you can trust.  

Lamberts philosophy of healthcare is all about 'sound' science - they only develop products that are at the right potency and supported by a valid scientific rationale.

Established in 1982, Lamberts is the UK's leading supplier of specialist dietary supplements to Practitioners and Pharmacists who use nutrition and herbs in healthcare.  They offer extensive product ranges including vitamins, minerals. herbs, multiple formulas, fish oil and glucosamine, as well as more specialised products.

All Lamberts products are manufactured in the UK to stringent pharmaceutical standards of good manufacturing practice (GMP) and approved by the UK Department of Health, so you can be assured that ll their products are of the highest pharmaceutical standard.

If you need recommendations feel free to email me at:therealfoodcoachcompany@gmail.com

Exercise that IS NOT BORING.

We all know that exercise must and definitely should be a massive part of our lives.  'Half an hour a day' is pushed upon us in a neat little block of time in which we should move our bodies to make them sweat. Everyday?  Or was it five times a week? YAWN.  I cannot imagine anything more boring that choosing a time of day in which I am supposed to use my body in this way because I have been told to by the health police.

So, I choose to exercise my body in ways that feel invisible and are certainly for enjoyment or time saving more than health or weight loss.  I know you must agree this sounds more fun?

Now I realise that some people love to 'work it' in the gym (and hats off to them), I think that is a fabulous thing and I commend you as you head off on those dark nights, gym bag tucked under arm.  However for those of us who squirm at the word treadmill?  Here are my five most fabulous ways of exercising without getting bored or feeling like we are doing something we were told to.

Surfing is a fabulous way to exhaust
yourself without it feeling like a chore.  I took this in
North Wales in the winter so no climate excuses!
Although, admittedly, it is not me!

1. Cycling to Work.  This is much faster than walking and I see it as a time saving joy. It simply makes sense.  Enough said. If you cannot cycle to work then just try and forget a lot of things so at least you have to run back into the house at least 5 times before you leave in the morning (I think this is standard anyway).


2. Climbing.  I love my new climbing hobby, it is the most fantastic way of not realising you are exercising.  your goal is to reach the top of the wall, that is simply all you can focus on.  Exercise? pff.  This is a mission.


3. Free Dancing.  I recently made new friends and completely annihilated my calves by throwing my body around with random dance moves to funky tunes and equally silly ones without alcohol.  This may sound totally mad, it is exactly that.  I have not exercised that hard for years.  Sorry, did I say exercise?  It was dancing at its worst and totally impossible to stop.  Fabulous.  If you live near Whitstable, Kent and want to join in then check out the facebook group managed by the glorious Bev Croft and join us for pant swinging laughter.  Just click on the link below!

Bev Croft's Pant Swinging Lovliness!


4. Long Walks with Good Friends.  Wandering through the woods makes you feel like a kid again when you are with the right people.  You can walk for hours, wondering at the world without realising you have been on the go for two hours.  Follow with chai tea and a log fire.  Splendid Sundays.


5. Trampolining and hula hooping.  Buy a mini trampoline and bounce on it.  This is never going to feel anything less than magical.  Follow it with some hula hooping magic and you will feel ten years younger and very out of breath!

Enjoy exercising without exercising!

Josie :) Was this useful?  Like My facebook page... :)

How can you improve your genes?

Ok, so I do not mean that you can grow a few inches overnight with a magic pill or suddenly turn your hair to that luscious shade of red you have been craving.  Some of our genes are set in stone when we are born and they will always be that way unless we take unnatural measure to change them.  We have a blue print in our DNA that decides how we will look and how our health will pan out and in some ways that is our fate at birth.

However, the good news is that we can change the way our genes are expressed overtime by taking care of our bodies and making sure they do not get out of balance.  If we eat refined foods, don't drink enough water, sleep too little and party hard, then our genes are going to express themselves differently than if we take specific steps to protect our bodies.

So why do some people smoke and drink all their years and still live long lives? 

This will come down to predisposed factors; some people will have what we call a strong constitution and will be inherently better at processing environmental toxins.  A constitution of a person is dependent on their inherited characteristics and is influenced by many factors, particularly the environment.  The weakest organ will react to a strong stimulus but the threshold at which it will cause disease varies from one individual to another.

So, some people can be really good all their lives and seem to do all the right things but still get sick, which seems terribly unfair.



So what do we do with this information?  Here are my 3 top tips for keeping your genes working for you, instead of against you.

1. Eat good quality proteins.  Amino acids are the building blocks of your entire system, if you choose good quality proteins (organic meat and fish in small amounts and nuts, pulses and dark leafy greens) then you are giving your body great tools to express your genes with.  Low quality fatty meats and chemical laden produce will not give you the the quality protein genes need to create a healthy body.

2. Drink plenty of filtered water.  When our body is dehydrated our whole system goes into a state of toxicity.  Our cell membranes struggle to let calcium and sodium out of the cells and we become highly acidic.  This is a perfect environment for disease and our genes will struggle to create healthy tissues.  Drink plenty of water and your body will be able to detoxify through the kidneys and bowel, leaving you feeling great.

3. Supplementation.  In the modern world it is almost impossible to get all the nutrients we need.  Not only do we not have the time to eat all those vegetables, but we don't have fresh choices.  The vitamin C in a piece of fruit is most potent at the point of ripeness on the tree.  By the time it gets to your house?  It rarely has much left!  Our genes need a full nutritional toolbox to create the best version of you, so supplement your diet with high grade supplements.

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Good Luck with your gene expression!

Josie :)

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How to beat winter colds and Cold weather blues.

In the UK, at this time of year, we all start to sigh as the dark mornings follow the clock going back.  It is getting dark at five, we are lucky if we see the sun at all and all those signs of Autumn are fading into wintery skies.  Most of us feel a little bit dubious as the long evenings fade into black, but a lot of us also fall sick. 

When the seasons change our bodies always go through a process of change and adaptation.  Our skin adapts, we like to sleep deeper and longer and our immune system is put through a vigorous workout as we start to sink into the colder months.

The problem is most of us have been having far too much fun through the summer months and as the weather gets chilly, our bodies have not been fortified and prepared for this bout of cold.  So, what can we do to protect our bodies from this miserable cold?  Prevention is best, so taking good supplements and lots of wholesome foods is your best bet for walking out the office unaffected by the sneezing and coughs.

Here are my top tips for keeping well this season:

1. Here comes the green smoothie! Try and get one in every day of the year and your body will always be in a position of strength nutritionally.

2. Super foods.  Spirulina, goji berries...the list goes on. An immune BOOST INJECTION as you approach the cold.

3. Sleep.  We need healing sleep, under no circumstances miss out.  

4. Nourishing grains. Quinoa, brown rice, lentils.  Mix in with soups, dahl, stews and broths. Power food.

5. FRESH FRUIT and VEGGIES in all shapes and forms, some raw, some steamed.  Inhale them if you must, just get them in.

6. Most importantly in my opinion, set boundaries at work.  If you are working too hard for a boss who wants things done, ask yourself...is this benefiting my health and happiness?  If it is not, then reconsider your working arrangements.  You get one life, don't live it for someone else.  Money comes and goes, your health should not.

7. Laughter (not with a cider in hand).  Keep it light, don't let winter blues get you down.  Feeling low is also the immune system's enemy.

8. Stay wrapped up.  I know this sounds obvious, but your Mum was right, keep that neck covered up.  This is maintenance for all seasons, hot then cold is never good, whatever the weather.  Air-con, central heating, it's all playing havoc with our bodies as we go in and out.

9. Balance.  We need an equal balance of work, play, rest, relaxation and spirituality in our lives.  If this is out of whack...good health is near impossible.

10. Supplements.  If you work too hard and your diet is lacking, then there is a place for supplementation.  Here are my recommendations:

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Good Luck Staying well this season and remember, go to bed on time as often as socially possible.

Josie :)

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Vitamin C Supplements - the key to detoxification.

Vitamin C is a very well known nutrient that almost everyone has taken at some point, usually to boost the immune system.  This is the most common use of vitamin C and although it is fantastic for this purpose it also holds lots of other miraculous healing benefits. 

Vitamin C is the final link in the antioxidant cycle.  It allow all toxins to be released from the system through urination.  If the body is in short of vitamin C, which most body's are due to depleted foods and stressful lives, then it will become very toxic and in a perfect state for disease.  

A smoker uses 25mg of vitamin C every time they have a cigarette and this makes it a vital supplement for anyone that smokes, most people are low on this vitamin anyway because it is water soluble, so smokers are at very high risk of depletion.

Vitamin C is needed for a healthy immune system, healthy bones, teeth and gums as well as helping to maintain normal blood fat and cholesterol levels. Our daily requirement for vitamin C is higher than for any other water-soluble vitamin. Ideally, vitamin C needs to be taken in small amounts throughout the day and night because it is rapidly lost from the body. However, this is not always convenient which is why some good quality brands have formulated Time Release Vitamin C tablets. 

These tablets are produced by a special process that retains the nutrient in micropellets allowing it to be released slowly after the tablet has been swallowed. This means that the absorption of vitamin C is a continuous process as the gradual release takes place over 6 to 8 hours.  Cheap, high street products from supermarkets or pharmacies are often bulked with agents and produced with low grade nutrients, hence the cheap prices.  Always look for a recommended supplement and don't be scared to spend a little bit more for quality.

If you think you might be depleted in this vitamin then visit my new ebay shop to find my recommended high grade products.  

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Josie :)

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Can we control our genes with nutrition?

It is rather relaxing to believe in fate sometimes, to think that the way things are, are the way things were always going to be.  However, when it come to genetics, we may have more control that we think.  When we develop we have a very specific blueprint which is a code for who we are, for how we look and for how tall we will be.  

We are often aware of our genetic predispositions to certain illnesses and body types and we often use this as a reason to be apathetic about our future health.  However, nutrigenomics (the study of how food compounds and genes interact) is finding that the food that we eat makes a big impact on the way our genes are expressed.  

How our genes make our bodies....

Our body  mass is predominantly made up of proteins.  When we eat proteins they are broken down into amino acids and then rebuilt to reflect our specific genetic expression.  They are given instruction so they can use our genetic blueprint to create more of the same...strand of hair, colour of skin, shape of nose and size of hand.  Our genetic expression is imposed on all proteins that enter the body, our cells contain our coding and this is imprinted on the proteins so they are adapted via receptors sites on the cell surface.

Watch this video for a simple video of how this works: http://www.youtube.com/watch?v=OEWOZS_JTgk

Nutrigenomics shows that nutrients and chemicals can affect the way substances such as enzymes and proteins are expressed, which in turn affects new cells as they are created.  This affects our metabolism, hormonal balance and regulation of inflammation in the body.

Therefore if we are depleted of vital nutrients and taking harmful foreign chemicals into the body, then we can affect the way our genes are expressed and potentially develop mutations and irregularities.  We can also make ourselves more prone to developing genetic disorders than if we had a full nutritional profile.

We do have a genetic code in our DNA which makes us who we are, but we also have a great deal of control over how these genes are expressed and controlled within our body.

So, another great reason to eat organic, avoid toxins and keep your body stocked up with vital nutrients!

Josie

Liu, L. and e. al, Gene-environment interactions and epigenetic basis of human diseases. Mol Biol, 2008. 10 (1-2): p25-36

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'My Day has Gone Wrong!' A pulling your hair out Relaxation Technique.

The way our day goes and the way we feel when we go to bed at night is all dependent on how we deal with the feelings and situations that crop up during the course of the day.  Therefore, if you can develop a technique that can quickly disperse feelings of discontentment or stress, then you are in a position of power in life.

If you are finding the day is taking a wrong turn and you feel yourself wishing it hadn't started then a quick relaxation technique may be all you need to get things back on track.  

Here is a technique that I often use:

1.  Take yourself out of the situation (even if that means disappearing to the loo at work) and find somewhere to be alone.  Getting out of the situation that is causing you stress is  the best first course of action.  You may need to return to that stressful place or person, but a little time away from it to gain perspective is great.  This may mean hiding in a cupboard from your five year old!

2.  Take a deep breath in through your nose and out through your mouth.

3. Breathe again.  Make sure you don't hold your breath (we do this when we are upset) and keep it regular.  This is already going to give you more control.

3.  Let's stop these thoughts racing.  Now you are out of the situation you should be able to muster a bit of perspective.  The stressful situation is out of sight, the breathing is calming and suddenly things should seem a little more easy to handle.

4.  Count your breathing. Close your eyes and breathe in for the count of two and out for the count of four.  In for two and out for four.  Keep repeating this while you feel yourself getting more in control.

5. Gain some Perspective.  At this point remind yourself that this situation will not be important next week and that it is not necessary to let it get out of perspective.  Spend a little time focusing on the things that you have to be grateful for and think about how bad some people in the world have it (my problem is usually rather small at this point.)

4.  Forgiveness.  Allow yourself to give the other person or situation the benefit of the doubt and make a mental note to not allow this anger or upset to ruin your day, the day still holds potential for great things.  Forgiving a person or situation is not saying what they did was right, it is basically releasing yourself from this negative experience.

5. BREATHE!!!  Let it all go.

6.  Keep it going.  Continue with this breathing technique until you have to return to the normal world. Just 5-10 minutes should do it.

Stress is the most damaging contributor to ill health in the modern world.  If we can find simple techniques to dispel it then we can usually go back to our day without letting it affect us too negatively.  When we hold on to anger, frustration, resentment and fear then it follows us around for days after a situation occurs.  If you can find a simple technique like this that can help you to release it then you will be a much healthier person.

Of course sometimes it will feel impossible to release something so quickly.  A traffic jam or parking ticket is likely to be easy to disperse with a change of perspective.  However an ongoing family trauma or bullying at work is obviously going to need more focused time.  However, a similar technique repeated every day will still go some way to making the situation easier to manage.

Don't forget to breathe!

Josie :) Was this useful?  Like My facebook page... :)

20 Uses for bicarbonate of soda in the home.

Are you worried about harsh chemicals affecting your families health?  Reach for a tub of bicarbonate of soda from your local health food store and start doing things more naturally.

Here are 20 tips on using bicarb in the place of bleaches and other harsh cleaners...

Kitchen

A box or small bowl of baking soda in the refrigerator, freezer, or any cupboard will keep away unpleasant odors.

Similarly, baking soda will keep away garbage odors; sprinkle the bottom of the pail, and then sprinkle again after you put a new bag in.

To clean surfaces, sprinkle baking soda on a damp cloth. Wipe, then rinse with clean water.

To remove stale smells from food containers, rinse out with hot water and baking soda. If the smell persists, let the container soak overnight in the baking soda and water mixture.

To clean silver, use a paste of 3 parts baking soda to one part water. Rub the paste onto each item, then rinse with warm water and dry with a soft cloth.

To remove scuff marks or grease spills from the floor, sprinkle with baking soda and then wipe with a warm, damp cloth. This is even safe for no-wax floors!

For burnt-on food in the bottom of pots, sprinkle with baking soda, then add hot water. Let soak overnight; the dried on food will come loose much more easily.

Bathroom

To remove stubborn stains from most surfaces, use a baking soda paste (3 parts baking soda, one part water). Apply, let stand, then scrub or wipe clean.

Hairbrushes and combs can be cleaned in a baking soda solution.

To avoid clogged drains, pour 1/4 cup baking soda down weekly. Rinse through with hot water.

House

To remove scents from a carpet, sprinkle with baking soda. Let stand for at least fifteen minutes, then vacuum. Repeat as needed.

Baking soda in the litterbox will help prevent odors.

To quickly clean pets and remove "wet dog" odor, sprinkle with baking soda and brush out their fur.

To help remove spills, blot as much as possible. Then clean as you normally would. When finished, sprinkle with baking soda. Vacuum. This will decrease the chance that some of the spilled item will remain in the carpet and cause unpleasant odors later.

Children's toys can be cleaned using 1/4 cup baking soda in 1 quart warm water. Submerge in this mixture (or wipe with a cloth dampened in it), then rinse with clear water.

Washing

Replace half of each measure of laundry detergent with baking soda to keep clothing fresh.

To remove grease stains, either add baking soda to the wash load or pretreat the stains with a baking soda paste.

Outside the House (Garden and Garage)

Baking soda can be used to help clean up grease spills.

To remove burnt food from the grill, sprinkle with baking soda, then soak. After several hours, the charred pieces will come loose easily.

Before packing away your camping gear after a trip, sprinkle with baking soda.

Happy Cleaning! :)

Josie

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Top Tips for keeping your home chemical free!

Our homes are full of toxic chemicals that get absorbed into our bodies daily by sinking through our skin, getting inhaled via the lungs and even getting ingested from our hands and crockery. 

Why?  

Because we buy them from the shops, spray them generously and soak our homes in them, simple as that.  We splash them everywhere without a second thought.  These chemicals make their way into our systems and put a strain on our liver as it attempts to detoxify them.  

When it comes to harsh cleaners the simple fact that there is a skull and crossbones on most of these bottles should be a reason to question its presence in your kitchen cupboard.  The truth is there is really no need to use such harsh chemicals to get things clean, it is simply not necessary.  

Top Tips!

1. Lemon is great for clearing plugs and basins.

2. Bicarbonate of soda is perfect for hard stains (see my blog on the 20 uses for bicarb: http://therealfoodcoach.blogspot.co.uk/2012/10/20-uses-for-bicarbonate-of-soda-in-home.html)

3. Vinegar is good for cleaning surfaces and toilet bowl.  If it is used with newspaper it is fantastic for sparkling windows! 

4. Tea Tree oil diluted in water (15 drops to 500ml) in an atomizer can be used to freshen the air.  You can also use this spray to kill bacteria on surfaces.

5. There is always a natural option out there; we didn’t always have these branded, colourful chemical cocktails.  Your local health store will have lots of healthy alternatives.

In the meantime, go through your cupboards and start to question whether these products are really a good idea in your family home.

Good Luck 

Josie.

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She Let Go

She let go. Without a thought or a word, she let go.

She let go of the fear.  She let go of the judgments.  She let go of the confluence of opinions swarming around her head.  She let go of the committee of indecision within her.  She let go of all the ‘right’ reasons. Wholly and completely, without hesitation or worry, she just let go.

She didn’t ask anyone for advice. She didn’t read a book on how to let go.  She didn’t search the scriptures. She just let go.  She let go of all of the memories that held her back.  She let go of all of the anxiety that kept her from moving forward.  She let go of the planning and all of the calculations about how to do it just right.

She didn’t promise to let go. She didn’t journal about it. She didn’t write the projected date in her Day-Timer. She made no public announcement and put no ad in the paper. She didn’t check the weather report or read her daily horoscope. She just let go.

She didn’t analyze whether she should let go. She didn’t call her friends to discuss the matter. She didn’t do a five-step Spiritual Mind Treatment. She didn’t call the prayer line. She didn’t utter one word. She just let go.

No one was around when it happened. There was no applause or congratulations. No one thanked her or praised her. No one noticed a thing. Like a leaf falling from a tree, she just let go.

There was no effort. There was no struggle. It wasn’t good and it wasn’t bad. It was what it was, and it is just that.

In the space of letting go, she let it all be. A small smile came over her face. A light breeze blew through her. And the sun and the moon shone forevermore.

by Rev. Safire Rose

How to Relieve Back Pain

Back pain can be one of the most persistent and depressing of all ailments because it seems to hijack your whole body!  I understand how debilitating and tiring this pain can be.  So, here are my five top tips for relieving back pain.

1. Heat.  

So you have been told by your chiropractor to apply ice?  Well if you want to, go for it.  I tried that too.  But really, in reality, it is the most uncomfortable thing I ever tried and if you try to move your body while the area is still icy, then your tissues can get aggravated.  I like heat, because it feels good and it seems to give me the most relief over ice.  Do what feels right, ice has never felt like a good idea to me unless the injury was done in the last 24 hours.

2. Keep Moving.  

I know this seems hard and staying in bed feels like the safest place, but in reality, lying there is not going to do you any favours.  Of course you need to rest it a bit, but just make sure you keep moving around, the big balance balls are quite nice to flop over and get the circulation going.  I was told to lie on my back for two weeks when If first hurt my back, this was the worst advice I was ever given.

3. Think Positive.  

I know from personal experience how terribly hard it is to feel anything but wretched when we are in pain, but those negative thoughts really do have an effect on the way you hold yourself and the speed of your recovery.  Mine took six years, so I am not pretending it was easy, but once you master looking at the positive side of things, it really does start to move you forward.

4. Massage.  

Sports massage and deep tissue remedial massage is not always cheap but it is really worth investing in to get circulation to the area and release the associated tissues.  I always recommend a complete full body massage.  After all, the body is connected at every angle, how can you release one area without releasing the areas that hold that muscle in tension?  Some masseuses have a habit of going in really hard on the point that hurts without releasing the tissues around it; this is of no long term use.  I can recommend Megan Bennett in Shaftesbury as the most inspired back pain therapist I have ever come across ( 01747 855339 & 07977 050 878).  If not look for some who does SLM therapy or fascia release.

5.  Acupuncture.  

This is not going to necessarily heal the actual injury first time as it works on all the body's systems.  It will however, relieve pain, which will put your body in a better position to heal.  It will also balance the rest of your body's systems so they can be in a better position to support the inflammation.

I hope this helps, for support with back pain, please feel free to contact me.  I will understand the muddling journey you are on very well!

Josie :) Was this useful?  Like My facebook page... :)

A little kindness goes a long way...

How I beat back pain.

Just to set the scene a little I am a back pain veteran   I know all about being in pain and although that is not a very pleasant thing to be a pro at, at least I can share my experience of pain to give you the advice I wish I had found first time round!

Back pain is caused by so many different factors.  It could be from injury, accidents, poor posture or repetitive strain injury.  Whatever the cause, you will be happy to hear, there is a way out!

My Story....

I fell down a long flight of stairs at the age of 21 and hit every step at break-neck speed.  Only, I didn't break my neck, or my back for that matter.  I simply smashed my left bum cheek very hard, about 30 times.  6 months later?  Sciatica, leg pain, lower back pain.  12 months later? Neck pain, arm pain, calf pain...you name it.  My whole body was an aching, twinging, nervy mess.  Hot baths relieved it, massage soothed it, but nothing seemed to stop the feeling that my body did not want to be upright anymore.  This went on for two years.

I had started to get used to chronic pain.  With this pain all my dreams, ideas and sense of self were diminished, but at least I could work 20 hours a week now.  I was managing to be a living person and still see my friends.  So, it was not so bad, at least it was familiar,  although my days were plagued with fears of the future.  Then, I suffered a whiplash injury in a car accident, suddenly things were less manageable to the point of lying on the toilet floor at work on my five hour shifts.  Not really great for the self esteem of a 24 year old.  I would get home from work and go to bed and usually straight to sleep because when your body is in that much pain all the time, your whole system is in total collapse.  It is similar to having chronic fatigue.

This was the point of no return, of not being able to function and live, of feeling like I was being pulled back to the ground from the moment I woke up.  It was time to get to the bottom of back pain once and for all!

When I first experienced the pain I tried medication for about two  months before I decided that was not the way to move forward.  I then tried...

-Physios
-Chiropractors
-Reflexology
-Osteopaths
-Acupuncture
-Reiki
-Aromatherapy
-Sports Massage
-Remedial Massage
-Holistic Massage
-Pilates
-Yoga
-Meditation

The list goes on...

After spending thousands of pounds on things which often supported me, increased my knowledge and gave me temporary relief from pain, but didn't heal me, I was still searching for something that would take away my pain for good.  I found it.

I am not discounting any of these methods of treatment, but none of them fixed me, or gave me the tools to manage my own pain.  They gave me quick fixes, but none of them gave me a long term answer.  I do believe the journey that they took me on and  the knowledge I gathered on this journey are the only reason I reached the end of my healing quest and I still use reiki, aromatherapy, acupuncture, yoga and pilates as part of my health regime, so I am certainly not discounting them.  But, they didn't give me the key I needed to unlock my body.

Then, as I searched one day on the Internet at work (yes, instead of working) for treatment for upper back pain I chanced upon Steve Lockhart's website.  Suddenly someone seemed to make sense.  I bought his program which at this point was a massive commitment (when you have tried everything then you get a little cynical/careful) I followed his program religiously and saw tremendous benefit, I then went to Thailand to be a 'pain sufferer' in his training programme and came home 60% better!

With the help of Megan Bennett (trained in his SLM technique) who lived two hours away from me in the South of England I started to reach 80% recovery!  She helped me emotionally and physically to overcome really deep seated imbalances in my body which were working against me.  She released my body from a point of pain in a dedicated and knowledgeable manner, she is a healer in the most practical sense. I now work full time, rock climb, move furniture (despite my boyfriend's pleas) and feel like a normal person again.  

They helped me heal my body using all the techniques they teach you when you contact them for treatment:

-Alkaline Diet
-Heat
-Massaging myself!
-Deep Tissue targeted Whole body massages
-SLM yoga (all done on your back so even serious pain sufferers can do this)

I cannot recommend these people more highly.  They gave me my life back and most importantly they gave me the tools to manage my own pain rather than telling me to keep coming back.  Their motto is 'If you have to keep going back to your therapist, then they are not doing their job, they are not fixing you!'.  This is not a faceless program, you get constant email support, DVDs and ongoing advice as well as meeting other back pain sufferers in the forum.  

All I want to do here is share my appreciation for something which made me feel like a human again.  I am deeply grateful to these people every day.

Contact them if you connect to my story and are looking for your own way out of pain.  I know they will help you too!  Feel free to contact me regarding pain management and more information on their programs.

Good Luck!

Steve Lockhart: www.backpain.com.au


Megan Bennett: toptotoze@sky.com

                          01747 855339 & 07977 050 878


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Heal your thyroid gland naturally!

Why does the health of your thyroid depend on your digestion? 

Your gut and your liver play an important role in converting the T4 thyroid hormone to the T3 hormone. Look at this simple diagram: it shows you that the pituitary gland (located in your brain) is excreting TSH (thyroid stimulating hormone) which gives the thyroid a kick and says “Hey thyroid, produce some T4”. The T4 hormone produced by the thyroid is an inactive hormone – this means it does not do much for you.

It is T3 that’s the active hormone –this means this is the very hormone that fuels us and is responsible for our metabolism (hence body fat and energy), brain function (hence depression, anxiety, foggy brain), healthy hair, skin, nails and so much more.

Now, here is a piece doctors do not tell you: you convert T4 (the inactive one) to the active T3 hormones in the gut and the liver.

Did you know that? This means if your gut is not healthy (because your are chronically constipated, gassy and bloated) and your liver is sluggish, which, rest assured, is the case with majority of thyroid patients, it’s no surprise you are depressed, anxious, overweight and fatigued.

Learn how to heal your gut and thyroid with myself and thyroid coach Magdalena here, at www.thyroiddetox.com

Josie :)

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