Changing with the Seasons - My Top Lifestyle TIps?

Although the end of summer brings a fear of dread into most, it is definately one of my favourite times of year.  The sun still shines high in the sky but as it sits slightly lower, the afternoon  light does magical things to nature as it dapples through the trees.

Although summer may feel as though it is drawing to a close, in the UK we have blackberries  hanging off the bushes in handfulls and a light cardigan is still enough to keep us warm when the sun is out.  September is a magical time as we realise that there is still a lot of warmth to enjoy and those who are brave enough can dip into the sea for a final soak (I must admit I have not done that since I have moved back from Thailands warmer waters!) but it is possible...which is the main thing to bear in mind! ;)

So, when it comes to diet and lifestyle, here are my top tips as we leave summer behind...

1. Squirell away the summer berries! Top up on summer berries and fill your body with vitamin C.  As vitamin C is water soluble it passes out the body within a few hours, so stocking up your freezer with fresh summer fruit is a great way to ensure the colder months are also full of local fruit.

2. Long Walks. This is a lovely time of year to connect to nature.  As the weather changes so do our own lives and we can reflect on what the more active months have brought us and decide on what we like to leave behind in this new phase.  A walk in nature is an ideal place to make these subtle changes.

3. Multivitamin and Superfoods.  The change of seasons does take its toll on the body so it is an important time to make sure you are supported nutritionally.  Ideally you should start enriching your diet with lots of extra raw salads, hearty soups and fresh fruit.  When time is short a good superfood powder or multivitamin will fill in the gaps.

Love the Seasons as each one brings its own magical changes.

Josie.

1 in 5 suffering from Anxiety and Depression? My five top tips for improving mood - with food!

When I read recently that one in five people in the UK suffer from some form of anxiety or depression I realised how little support there is for people nutritionally when it comes to controlling moods and feelings.  Although emotions often stem from incidents or events in our lives, our reactions to events may sometimes be caused by the foods we eat or the ways in which we eat them.

Almost everyone who comes to the clinic I work in is unaware of what they should be eating to stabilise energy levels and mood.  This simple advice can make all the difference to someone who is feeling low emotionally.  Sometimes this empowering information and knowledge alone can give an emotional boost.

So here are my five top tips for improving mood with food! 

1. Blood Sugar Balance.  If your blood sugar levels are fluctuating throughout the day then your mood will join them on the roller coaster.  Avoid caffeine, sweet snacks, simple carbohydrates (especially refined ones), fruit smoothies (always add protein and fat e.g flax seed and coconut oil). Try to balance your plate with 1/3 protein with each meal.

2. Vitamin D.  Research shows there may be a link between depression and vitamin D deficiency, no wonder the UK are suffering.  The good news is summer is on the way so get out in that sunshine for 15 minutes a day without sun cream - then whack some on to protect your skin for the rest of the day. 

3. Magnesium.  This is also referred to as our relaxing mineral, it may contribute to feelings of calm in the muscles and help to keep our mood more stable too.  Apparently 6/10 women are depleted in this mineral!  No wonder the day feels stressful!

4. Essential Fatty Acids.  Our brain is made up of about 70% fat.  If you are depleting your body of essential fats in the hope that it will help you lose weight?  Think again.  If your brain is not supported and your hormones cannot transport effectively around the body then your mood may suffer.  Choose oily fish 2-3 times a week, flax seeds and supplementation of high grade fish oils to get your quota if you think you may not be getting enough.

5. Hydration.  If you are not getting enough water, it is unlikely your body is getting what it needs to function and release toxins.  Adults are recommended to drink 1.5-2 litres of hydrating fluids a day (water, herbal tea, juice diluted (1-juice to 4- water), so get measuring! 

http://www.guardian.co.uk/society/2013/jun/19/anxiety-depression-office-national-statistics

Why the latest diet doesn't work?

The word diet is hard to avoid when discussing nutrition as your diet, essentially, is what you eat.  What we want to avoid is the type of diet which is based around restriction and centered on weight loss. 

The classic, 'promising latest diet fad' is the problem -this is the demotivating, self-torturous kind of diet which makes you feel restricted and almost always ends in yo-yo-ing back and forth from one scheme to another.  

I know from working in a big high street bookshop that the diet section is wide and varying with hundreds of different ideas promising you the perfect weight.  I also know that when the latest diet book arrived at the shop it was put in the window for a month (if that) before it was replaced by a new improved diet idea. That first book spent the rest of its life bunched in with the other diet books, waiting for someone to recommend it to a friend.

So, why don't these diets work?  They are not realistic.  They offer strict restrictions which are not appealing or motivating.  They often exclude important food groups which leaves you craving for foods which are not in your 'diet plan'. Most importantly, they were not created by you so they don't have your own likes and dislikes taken into account.  Or, they count calories which puts absolutely no focus on the type of calorie you are eating, or its nutritional content.  As far as calorie counting is concerned you could eat nothing but jelly tots but as long as you are below your point count for the day...? Pat on the back!

So what is the best way to get into shape?  Focus on health.

1. Firstly cut down on carbohydrates, but do not cut them out.   

Choose brown rice instead of white, brown bread instead of white.... Slow release carbohydrates such as whole grains help to balance blood sugar more effectively.  Balancing blood sugar is the key to maintaining a healthy body and weight.  For more on carbohydrates and weight gain, follow this link: 

http://therealfoodcoach.blogspot.co.uk/2013/01/why-is-sugar-bad-for-us.html

2. Don't cut out fats.  

We need fats as they are vital for cellular health and brain function.  Without the right fats it is impossible to lose weight healthily.  Choose oily fish, nuts, seeds and avocados. Avoid meat fats, trans fats and hydrogenated fats (from convenience and long shelf life foods such as cakes, pies, biscuits).  For more on healthy fat consumption follow this link: 

http://therealfoodcoach.blogspot.co.uk/2010/10/fatit-not-all-bad.html

3. Reduce portions. 

Our portions have grown beyond belief, it is normal to have an overfull plate and feel very full after a meal these days.  Try using a side plate which is plenty.  Your stomach grows when you stretch it, but is shrinks back, so start to put less in it!

4. Snacking is good but be careful what you snack on.  

Choose protein combinations e.g. fruit and nuts, nut butter on oatcakes, hummus with carrots.  Protein stays longer in the stomach for digestion so you feel fuller for longer and your blood sugar remains more stable.

5. Avoid sugar and sweet drinks.  

Sugar gets turned into fats...and not the good ones.  Don't be fooled by 0% fat labels, it is a marketing ploy.  The body converts unused sugars into triglyceride fats and stores them on the liver and muscles.  Sugar is most definitely a bigger health enemy than fat. For more on sugar follow this link: 

http://therealfoodcoach.blogspot.co.uk/2013/02/carbohydrates-and-weight-gain.html

Choosing healthy guidelines and limiting the naughty foods to 10-20% of your diet means that you are in charge of your health and that your 'diet' does not need to be a short term thing.  It can be a lifelong way to stay healthy!

Good Luck.

Josie.



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Salad Recipe for June...Josie's Som Tam

I love salads, they are fabulous meals which can be so full of goodness that they tick every nutritional box. But not just any salad! Forget a few shavings of ice burg lettuce and some sliced tomatoes. I am talking about abundant, rich and juicy salads! 

Here is my recommendation for June: 

Josie's Summer Som Tam 

After living in Thailand for 3 years I still have a love for Thai flavours, so this British twist on the Thai's favourite salad takes me back to my days in the sun.


Ingredients

2 carrots 
1/4 cucumber 
4 french beans
1 Lime
5 cherry tomatoes
1/2 or 1 whole fresh chilli dependent on your taste
1 teaspoon honey
A handful of Cashew Nuts

Directions 

1. Get a pestle and mortar or a bowl and mash together the chilli, lime, cherry tomatoes and honey.  It doesn't need to be a paste, but make sure it is all well mashed together and the juice of the tomatoes is all blended with the ingredients (it should all look nice and juicy).

2. Grate the carrots or use a peeler to create long thin strands of carrot (whatever you have the patience and preference for).

3. Cut the green beans into inches.

4. Pour the salad dressing over the carrots and beans and mix it all together really well before serving on a plate.  Sprinkle the cashew nuts over the top.

5. Slice the cucumber and place it on the side of the plate as a garnish.  This cuts through the spice of the chilli if it starts to build up on you.

Enjoy! :)

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Why are nuts and seeds a healthy snack?

Not all fat is bad and a lot of it is very good indeed.  The essential fatty acids found in nuts and seeds (as well as the rich vitamins and minerals) are actually very nourishing and supportive to your body. The fats in nuts and seeds are completely natural and full of cellular support.  Our cell membranes are made from a water and lipid (fat) layer.  When they are composed of good healthy fats then cellular function will flourish and nutrients will pass easily over the membranes and stored toxins and old fats will pass out easily.  

If however, the diet is composed of a lot of saturated meat fats and man-handled trans or hydrogenated fats, then the cell walls becomes rigid and the healthy transfer of wastes and nourishing nutrients suffers. This rigidity can actually make losing weight hard, as stored fats cannot find their way out of the cell.  

Therefore snacking on healthy nuts and seeds, as well as oily fish and avocados, can actually help you lose weight and provide valuable protein (keeping you satisfied and provide a source of essential amino acids).  These healthy fats, especially the omega 3 fats found in flax and hemp seeds are anti-inflammatory and may help with joint disorders, skin conditions and support brain function.

So, next time you are wondering what to snack on, a small handful of unsalted, raw nuts and seeds may just hit the spot!  Always mix the nuts and seeds and use as many varieties as you can to give full nutritional support.


Enjoy!

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Are fruit juices and smoothies too high in sugar?

For a long time now we have all been led to believe that lots of fresh fruit juice and fruit smoothies are the best possible way to remain healthy.  We can buy and drink litres of the stuff and feel refreshed and proud for doing something so supportive and beneficial to our health. However, could daily intakes of juice and fruit smoothies be contributing to blood sugar imbalance and the associated health risks (diabetes, insulin resistance, obesity?)

The short answer is yes.  

Although fruit is crammed full of vitamins and antioxidants, when you remove the fibre and drink only the juice, the glucose takes an instant journey into your cells and gives your pancreas the job of regulating that glucose through insulin production.  Although smoothies retain the fibre, they still remove some digestive time and get that glucose into our system at record speed.  When we get too much sugar in one hit and it has minimal fibre, protein and fat to balance it, we often experience a sudden blood sugar low afterwards. This low can lead to mood swings, cravings and the conversion of more glucose within the body's supply (this can result in a rise in adrenaline and feelings of anxiety).

So are all juices and smoothies too high is sugar?  Not necessarily. If you balance your juices with green vegetables, you reduce the sugar load per glass and experience a more gentle and healing drink.  Green juices are much more healthy and also offer an even greater nutrient load.  In terms of smoothies, you can add flax seed, coconut oil, spinach or other leafy greens to the fruit and this creates a well rounded drink which releases glucose into the system at a much more regular rate.

So, don't kick juices and smoothies altogether, simply adjust your recipes to provide a more balanced glass of goodness.  Remember even some vegetables are very high in sugar, these are generally below ground root vegetables such as carrot and beetroot (always balance this kind of juice with green vegetables not more fruit).  An example of a very high sugar juice to avoid is carrot and apple.

Happy drinking!

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How can you heal anxiety?

Feeling anxious and nervous about life is a common symptom of modern lifestyles and so many people go through the day dodging various levels of unease with distraction.  These days we are on sensory overload and screens, sounds and advertising infiltrate us without us even 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 and 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 ito get a feeling of total calm and reassurance.

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 focus 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.  Jsut 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.

Good luck!

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Adapting to Change - My Five Top Tips...

I find it fascinating that the most unavoidable of all life's conditions gives us the most anxiety; change.

As humans we enjoy stability and security.  Yes perhaps sometimes we like to stretch our legs and reach out of our comfort zone with an adventurous trip or a new adrenaline rich hobby.  However, unplanned, perhaps unwanted change can throw us completely out of kilter and leave us feeling utterly lost and bewildered. 

Life is a complex twisting journey which is a little like the books we had as children which allowed you to choose the destiny of your character and change the ending by making different options.  We might decide to move, to take a new job or to have children and this creates a new chapter with new risks, options and opportunities.  However sometimes we get something thrown in that we didn't bargain for. Or perhaps something we opted for has turned out slightly differently that we had planned or imagined.  This is the time which causes us to stumble a little and find it hard to make sense of things.  The unknown bears down on us and leaves us feeling out of control and anxious.

So, when this time appears and change rears its head at an unwelcome time, what can we do to get in 'control' of things again?

1.  Forget control. Unfortunately as much as we like to think we are in charge here, we can only nudge things in certain directions, we cannot create outcomes. So imagine you are in a boat and instead of paddling against the river you allow the oars to sink to the bottom of the river bed and allow the boat to take you where the river flows...you may end up enjoying the view much more!

2.  Breathe.  Such a simple technique, but it really does make an awful lot of difference.  When we worry about something our chest tightens and our breathing becomes shallow. The lack of oxygen can make it hard to think and even harder to relax. So taking a deep breath in and allowing it to slowly flow out can make the world of difference when change jumps out from behind a bush.

3. Think about the positives.  There is always a silver lining to anything which at first appears bad.  A redundancy can result in a new way of life and new career opportunities.  A divorce can lead to new love, new friends and new adventures.  A death can lead to acceptance of life's fragility and a growing appreciation for those you still have.  When change appears and it feels scary, spend some time writing down potential positives to the situation and focus on these instead.

4. Accept that change will always be here.  It is actually the only thing in life which is constant from birth to death!  

5. Look to others for support.  It helps to get other peoples views on new change.  They are often more able to see the positives in the situation and they can help you adapt by giving you reassurance.  Often it is easier to laugh at yourself and feel more lighthearted about things when you share them.  So don't keep your fears inside, they look much scarier in there!

Good Luck with changes and remember, you are not alone.  Change can be scary, but it always presents an opportunity for growth and new potential.

Warm Wishes.

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Beauty is NOT Skin Deep

I always raise an eyebrow at the well known saying ‘beauty is only skin deep’, because although we all know that true beauty comes from within, in our heart and spirit, I happen to know that physical beauty starts much deeper than the upper dermis.  

When we think of skin, we all have an ideal of a glowing, blemish free complexion.  However, most of us don’t think much deeper than our appearance and only see troublesome spots or red patches as a beauty obstacle.  A nutritional therapist will look at blemished skin and think, ‘liver? Gut? Lymph?’  The secret to looking good on the outside is very much a matter of being clean and functional on the inside.  A tired liver, a slow gut and a sluggish lymphatic system will instantly show in the face and body as a hunched posture, puffy eyes, dark circles and blemished skin. 

Seeking beauty from within will most definitely show as external beauty.  It may also result in a good mood, positive mindset and a skip in your step.  The good news is that by nurturing your body with fresh juices, green smoothies, abundant salads and plenty of water, you have a better chance of creating a shining, glowing vision of perfection with a lot less covering and simply more highlighting.  

A great tip is to increase your intake of fluids to 1.5-2 litres a day.  Choose mineral water, diluted juices and herbal teas and avoid caffeine as much as possible.  This is going to give your elimination organs a great deal of support and help you heal in miraculous ways, in the most simple of steps.  Drink up and enjoy feeling hydrated and happy in the knowledge that your body is doing all the good work of excreting toxins and plumping up your complexion.

Either way? Enjoy.

Josie.

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Hangover help: My Top Tips!

Ok, so we all overindulge once in a while and a Friday night is often the time to do it...

But, when it comes to looking and feeling great?  Dehydration, tired livers and late nights are a real no-no.  There is nothing more aging to the skin than repeated bouts of excessive drinking.  Of course most of us enjoy a drink occasionally, but if you are binge drinking once a week or more then your body and face will start to show it.  Here are my five top tips to help you take care of your body during these frivolous nights:

Five Top Tips

1.   It is wise to drink plenty of water between drinks to keep your body hydrated.  The liver has the impossible job of detoxifying your blood during nights out so it is vital to provide it with plenty of water to do the job!

2.  Make sure you always have a sustaining meal which is rich in protein (this will stay in the stomach longer). 

3.  When you start to feel drunk then try to slow down, this is the last point you will be able to use your conscious decision making and is probably the best company you will be all night, so switch to water instead of another drink and save your lovely liver.

4.  Avoid shots and choose a mixer drink like vodka and soda with lime, which will provide you with water as well as alcohol.  This makes the balance more equal and your liver will thank you for your thoughtful choice.

5.  Green Smoothie the next morning!  Instead of reaching for the frying pan, choose your blender and make a green smoothie, your body will start to repair much more quickly, as will your headache!

Green Smoothie Love!

All you need is a tabletop food processer/blender, a good knife and a chopping board.  Start with fruit as this is full of water and blends better, the greens will then whoosh in with the fruit pulp easily.  Add the ground flax (linseed) and water at the end for a final whizz.  When it comes to water, just add as much as you like to get the consistency you prefer.

Summer Berry Green Boost (frozen fruit is fine in winter months)

1/2 cup blueberries (rich in antioxidants)

1/2 cup strawberries (rich in wonderful vitamins)

1 small banana (the potassium will help your hangover)

3/4 cups Spinach (magnesium/iron and green goodness to ease the aches)

1 teaspoon of milk thistle powder (your liver''s best friend)

2 Tablespoons of flax ground seed

Add water to blend it to a drinking consistency.  Yum!

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How can colonic irrigation help with problem skin?

For those of you who are new to the idea of colonic irrigation, you may also hear it termed ‘colonic’, ‘colema’ or ‘enema’.  All techniques are quite similar but if you visited a therapist to have it done, rather than a DIY job at home, they would usually term it ‘colonic hydrotherapy’.  All methods do the same thing; they allow water to gently enter the body through your bottom and around the colon - this cleans inside and carries out years of hardened waste. 

The large intestine (colon) has a one way valve where it meets the small intestine so the water will never go further than the colon.  The pressure of the water feels like the urgency of needing to go to the toilet RIGHT THIS MINUTE and with practice you can retain the water and allow it to flow further into the colon to cleanse even deeper.  I understand that it may seem very strange, but I can assure you the results are amazing.

If you are suffering from bad skin in the form of spots, rashes, lumps or bumps, it is important to think about where the problem is starting.  We all have bad skin from time to time as hormones and lifestyles change over the years, but putting up with skin problems constantly can be exhausting and bad for self esteem.  The skin is something we cannot hide and visible eruptions can be one of the most upsetting problems people experience.  

The most important factor to remember is the skin is one of our elimination organs.  If what our body is consuming, producing and excreting is toxic?  Our skin will look toxic.

Maintaining a healthy colon can be a great way to help your skin by taking the strain off your liver and releasing the toxic load on your body.  Compacted faecal matter that gathers, as a result of our low fibre and high simple carbohydrate diet, becomes sticky and clings to the wall of the colon.  This hardened matter creates blockages and causes a toxic overload on the liver (which is responsible for cleaning and filtering our blood).  

Our poor lovely liver has SO much to do already because blood which circulates to the liver from our small intestine and colon can be extremely toxic (on top of this we drink alcohol and get exposed to all sorts of pollution which our lovely liver also has to manage).  If our digestive tract is clogged with old rubbish then our body is always full of toxins (waste products) which cannot be detoxified and released (autointoxication).  This may leave us tired and sluggish and very often...spotty!

I can understand that it may repel some people, but if you keep your mind open there really is no space for anything other than magical healing power inside and out.  A healthy digestive tract may produce clear skin, clear thoughts and a lot more energy, so it is definitely worth a try!

Good luck and remember that the body can heal itself of anything if you give it a helping hand.

Josie

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CONCORDE HOUSE SPRING OPEN DAY

Spring Open Day

at Concorde House Clinic

26a Stour Street, Canterbury CT1 2NZ

Saturday 20th April

11am — 5pm

Our skilled and experienced team of therapists will be on hand to answer questions, give demonstrations, free taster sessions and a series of informal and informative talks

Acupuncture Herbal Medicine Homeopathy Shiatsu

Hypnotherapy Aromatherapy Reflexology Yoga

Massage Alexander Technique Sophrology Reiki

Sound Baths Healing Naturopathic Nutrition Qi Gong

Cosmetic Acupuncture Counselling Psychotherapy

Free Talks & Classes - All Welcome

11:00 Men’s Yoga class - increase your flexibility and stamina

11:30 Sophrology open workshop - practical tools to manage stress

12:30 Acupuncture for anxiety, depression and emotional stress

1:00 Posture & Movement – the Alexander Technique

1:30 Women’s womb health - from fertility, pregnancy, post-natal to menopause

2:00 Introduction to Soul Voice work - discover yourself through your unique voice

4:30 Sound Bath with sacred instruments to subtly soothe, restore and rejuvenate

Book Your Free Taster Session Now

Acupuncture, Shiatsu, Reflexology, Aromatherapy,

Massage (Indian head, Japanese Facial, Deep tissue, Stress release), Womb massage, Advanced Bowen

Technique, Postural assessment (Alexander Technique)

Call 01227 788 868

Concorde House Clinic 26a Stour St Canterbury CT1 2NZ

www.concordehouseclinic.co.uk info@concordehouseclinic.co.uk

How to reduce your toxic exposure by 90% in 1 easy step!

Organic foods are expensive and often they are not an option financially.  Although choosing organic is the best way to avoid your exposure to pesticides and other damaging chemicals used to grow crops, there is a way to reduce your exposure to these toxins.  

Although all non-organic crops always use some kind of chemical spray, there are some crops which use considerably more.  By avoiding the most heavily sprayed crops or choosing organic versions of this produce you can reduce your exposure to chemical nasties by 90%!  

So, here is the list!

1. Apples (More than 10 different chemicals may be sprayed on apple trees or other vegetable crops 
before harvest)

2. Bell pepper

3. Celery

4. Cherries

5. Imported grapes

6. Nectarines

7. Peaches

8. Pears

9. Potatoes

10. Lettuce

11. Spinach

12. Strawberries



Happy Shopping! :)

Josie

WHO. Pesticides - Children's Health and the Environment. Available from: http://www.who.int/ceh/capacity/Pesticides.pdf.

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"Those who think they have no time for healthy eating will sooner or later have to find time for illness."

Edward Stanley

Oil Cleanse Beauty Tip!

Oil Cleansing Method


Though it sounds counter-intuitive, certain blends of oil are great for acne because they

 help break down grime on our skin without stripping it. This prevents the skin from 

overreacting and producing more oil. It's also thought that the avoidance of harsh drying 

soaps can prevent premature aging, so it’s beneficial for all skin types.  For general skin 

nutrition tips visit my blog on keeping your skin vibrant: 


http://therealfoodcoach.blogspot.co.uk/2012/03/how-to-improve-skin-problems.html



The Method

1. Get your oil mixture, washcloth, and a hand towel.

2. Wet face with warm water.

3. Pour about 1/2 teaspoon of oil (quarter size amount) into your palm and rub hands 

together.

4. Rub fingers gently over your face in small circles for 30 seconds to 2 minutes to allow

 the oil to penetrate. Concentrate on areas with blocked pores.

5. Wet hand towel with slightly less than scalding water, wring out, and fold up to keep

 the heat in.

6. Quickly wet the washcloth with super-hot-but-doesn’t-burn-your-face-off water, 

wring it out, and spread it over your face.

7. Cover the washcloth with the towel to seal in the steam and to keep the washcloth 

from cooling right away. This is key.


8. Leave on until the towel and washcloth have cooled to about room temperature and 

then wipe your face with the washcloth.


9. Repeat 1-2 more times, but use the clean towel to wipe your face the second and

 optional third time.


10. Voila! You have oil cleansed. There should be a thin layer of oil still on your skin to 

balance and protect.


11. If your skin feels tight after, it is recommended to rub a small amount of the 

cleansing oil in. I prefer to use a food-grade skin balm or hydrating oil.


This tip was borrowed from my lovely friend Magdalena at The Thyroid Diet Coach.


Truly cleansing.


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Heal Your Emotions, Heal Your Body.

In Western medicine doctors are taught to treat the illness.  They know all about disease and dysfunction and how to treat it, but are taught nothing about being well and how to maintain it.  The body is not a time bomb waiting to go off, it is a magical place which can heal and regenerate in truly amazing ways.  In some cases drugs actually suppress disease by pushing it back down into the system and doctors rarely address the lifestyle issues which causes the disorder to surface e.g. stress, diet, lifestyle.


I have recently been reading a book called 'Women's bodies Women's Wisdom by Dr Chrsitiane Northrup. It interests me that a medical doctor has turned her back on the orthodox approach to medicine and put a  lot of time and research into producing a book about the effect of emotions on Women's health (there is no reason why her theories and observations cannot be applied to men too, but her area of medicine for 20 years was woman's health so that is where are interest lies)

She suggests that: "To improve our lives and our health, we must acknowledge the seamless unity between our beliefs, behaviour and our physical bodies."

This powerful quote summarises neatly what a lot of people are missing in their approach to good health.  She believes that by loving ourselves and accepting our bodies we give our physical body the right environment to heal.  If we are angry and resentful and hold on to negative emotions, then our whole system will be affected.  This can be seen in a physical way through the stress response.  If we become stressed then our body produces powerful hormones which start a domino effect of reactions in the body including a raise in blood sugar - to run from the threat!  If over time we are stressed daily and do not address it, our high blood sugar may lead to diabetes or  metabolic syndrome.  The stress response can be triggered by something as simple as reliving a stressful event, such as an argument with a friend.  The heart starts to race, the shoulders hunch and the body begins to react negatively by shutting down certain systems such as our digestive secretions.  

Our mind and our thoughts are part of our bodies and until we address them together and respect their connection, we will find it very hard to heal.  Recently doctors have been given the power to recommend certain self help titles on the NHS system such as 'Feel the fear and do it anyway' by Susan Jeffers.  This acceptance of mindset on health in mainstream healthcare is a fabulous thing and a sign that we are perhaps on our way to a more holistic approach to being well.

The most useful advice is simply to think good thoughts about yourself and others.

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Carbohydrates and Weight Gain.

Diet plans are designed to fail as they take away all the fun and make planning the day ahead seem like an arduous task.  A lot of diets include measuring amounts of food, cutting out all the fun stuff and reducing valuable fats.  

Food falls into three main groups; protein, fats and carbohydrates.  They all give us different levels of energy and are broken down by different enzymes and chemicals in the digestive tract.  When we eat carbohydrate based (starchy) foods, our body converts this into glucose which gives us a very quick burst of energy and our blood sugar rises considerably.  Our pancreas releases insulin which helps to transport the glucose into our cells to be used as energy.  

‘Simple carbohydrates’ such as fruit, white bread and white rice may escalate our blood glucose levels rather quickly.  This blood sugar high we experience is often followed by a plummet in the blood sugar levels because the simple carbohydrate food has released very quickly into the system and left us feeling tired, grumpy and craving more energy.  Unfortunately, because the blood sugar has dropped so quickly, we often reach for another quick fix high carbohydrate food and the cycle continues as our blood sugar spikes up and down throughout the day.  If we take in more energy than we need, then the sugar in our blood is converted to triglyceride fats and stored in the liver and then muscles and eventually all over the body once our initial stores are full.  Our pancreas is also overworked as it has to produce high levels of insulin throughout the day and this can result in related health issues.  

The other type of carbohydrate is called ‘complex carbohydrate’ and gives us a slower release of sugar into the blood which may sustain us for longer and keep our blood sugar levels more stable.  Examples of these ‘complex carbohydrates’ are porridge oats, quinoa and brown rice.  They have more fibre and nutrients so take more processing by the body.  If you combine proteins with these complex carbohydrates they will move even more slowly through the digestive tract and keep our blood sugar levels more steady.  This is because the protein stays longer in the stomach (2-3 hours) as it requires a longer digestive breakdown and this helps to slow the release of the carbohydrates which are eaten with it.  Therefore a balanced snack could be a pear with some almonds and a good slow release meal might be some salmon and brown rice with peas.  

So, it may not be as hard as we think to lose weight, by balancing your meals rather than limiting them, we may feel fuller for longer and stop craving sugary snacks.  It may be a good idea to have a mid morning snack such as an apple and a  few brazil nuts (4-5), a snack can help to keep your blood sugar levels stable between meals and prevent cravings for the wrong foods.  A balanced lunch with good quality protein may help to keep you going until an afternoon snack (e.g. a couple of oatcakes with hummus).  Your evening meal  should also be balanced with protein and it is a good idea to make sure that your plate is well balanced by having 1/3^rd protein, 1/3^rd complex carbohydrate and 1/3^rd vegetables as well as some fats or oils and herbs. 

So don't cut carbs out, just cut down on them.  We need carbohydrates to fuel our brain so taking them out the diet is a bad idea.  However, balancing them mindfully may be a very good start to weight loss.

Good Luck..

Josie

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Natural Remedies for Asthma?

Asthma can be scary, uncomfortable and very difficult to treat so finding ways to support the body naturally can be empowering for asthma sufferers. There is no need to stop medication which is vital for supporting sufferers through attacks and prevention, but over time natural methods can support the body so that medication is less frequently used.

So many people think that because asthma is a condition which is genetic or innate once it has developed it cannot be changed.  Although it may be triggered by genetic and external factors, it can be controlled and improved with natural approaches and this can avoid or reduce the need for steroidal medications or brochodilator inhalers.  Even if you still need medication, you may get to the point where you can reduce the dosage or limit usage by supporting your body naturally.  Orthodox medication has an important place in the treatment of asthma, but it works well alongside natural remedies too.

So, if you are suffering with asthma or know someone who is, then trying these natural approaches can only do good on the road to managing a life with asthma.

1.  Vitamin C rich foods and/or supplementation will help to support the immune system .  Your immune system needs a real boost during any allergic/immune condition so make sure you are getting plenty.

2.  Essential Fatty Acids are vital in any inflammatory condition.  They  balance other fatty acids which can be pro-inflammatory so are a great support for asthmatic conditions.

3.  Fresh fruit and vegetables are vital for anyone suffering from asthma.  The body needs extra support so green smoothies, juices and lots of abundant salads will help to support the body's natural immune health and may lessen the frequency of attacks.

4. Remove any chemical additives from your diet as they can interfere with the body's natural healing systems and cause imbalances.  Inflammation and dysfunction responds well to natural foods but foreign chemicals can make it worse.

5.  Meditation and breathing techniques are great for asthma.  Although it is a physical problem, it still responds to stress.   By managing stress levels and staying balanced, the body will be in a stronger place to deal with allergic reactions and asthma attacks may be less frequent.

So, try these natural approaches and remember that there is only good to come of getting in tune with your body and feeding it things which promote balance and health.  All these efforts will improve your whole system, so only good can come of it.

Warm Wishes

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Which Supplements Should I Take? There are so many!

There is so much hype around health today and supplements are at the forefront.  Ideally we would all eat organic, plump fruit and vegetables from our gardens which are full of all the nutrients we need.  But sadly food storage and farming means that our foods are often depleted and lacking in the vital nutrients that we depend on for good health.  So, supplements are necessary in almost all modern lives.  There seem to be so many supplements and nutrients and when you go to the health food shop it feels like you need all of them.  

"Oooh, one for skin, and nails!  I should take this one for my immune system?  Oh, ok.  I really need my brain function improved and must protect my eyes from future damage.  Blimey, I have not given any thought to my digestion, so I had better take this tincture.  Most importantly I should take that in case I get that... "  and on it goes.

If you took them all then you would be late for work every morning.  So, which ones should you really take everyday?  

When you think about supplements your first thought should be, am I well?  If you are, then you just need a few staples.  If you are unwell and want to use natural methods, then the best mode of action is to visit a naturopathic nutritional therapist to get dietary recommendations and a list of supplements that would suit you perfectly.  

If you are well and just want to boost your energy levels and feel your best, then here are my five top recommendations.

1.  Multivitamin.  A high quality multivitamin with a full range B-vitamin Complex included is a great idea.  This will keep you going everyday and keep you balanced at times when your diet may be lacking.

2.  Vitamin C.  There are over 200 functions in the body dependent on this vital antioxidant.  1000 mg daily in a slow release supplement may be a great way to support your body through the stresses and strains of the day.

3.  Essential Fatty Acids.  It is so important to keep your body topped up with essential fatty acids, they maintain your cell membrane health and help keep inflammation at bay.

4.  Super Food Powders.  A superfood powder such as Spirulina or wheatgrass is a lovely rounded way of supporting your system.  Putting  a teaspoon in a green smoothie each day is a fabulous gift for your body.

5.  Probiotic.  Your gut is the epicentre of your health.  If it is out of balance then your whole system will find it impossible to function well.  A probiotic is a great way to help your gut stay in balance.

Supplements can seem expensive, but good quality ones are a great investment.  Lamberts, Higher Nature and Nutri are all brands I highly recommend.

Enjoy being well.

Josie.

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