How to use Hawthorn - Natures Heart Healer

Poor heart/circulatory health is a reality for many people and Hawthorn is natures answer - although it has been used for centuries, we seem to have lost our connection to these simple herbal remedies.

Hawthorn is a common hedgerow shrub/tree which often lines fields and paths in the UK.  Many people can identify it, but less of us know how healing it may be.  Hawthorn has been found to be a heart and circulatory tonic, improving blood circulation around the body.  It has also been linked to emotional support by calming and reducing anxiety.

The flowers (which blossom in spring), the leaves and berries (autumn) all have healing benefits and these can be used to simply make tinctures, syrups and berry leather.

'The great value of hawthorn is that, although is can have profound healing effects, it achieves these in a gentle and supportive way' Conway (2001)

Collecting and using hedgerow herbs/plants is becoming a lost art and discovering these plants again can be a lovely pastime.

http://shamanaflora.com/category/hawthorn/

Hawthorn Tincture Recipe (Julie Bruton-Seal)

The best tincture is made in 2 parts using the flowers and leaves in Spring and adding the berries in Autumn but can be done with either in isolation.

1. Gather the flowers and pack into a jar, covering with vodka.
2. Leave in jar for 1 month until leaves have lost colour and then strain and bottle.

for a mixed tincture...

3. In autumn but the berries in a blender with the hawthorn flower tincture and pour into wide mouthed jars.
4. Leave for 1 month then squeeze the liquid out using a jelly bag.
5. Bottle and label (this keeps for several years!)
 (1 tsp a day as a general tonic, 1-3tsp or as advised for circulatory problems)

Notes: This is not intended as medical advise. Always check with your doctor before using any herb.

References:

Hedgerow Medicine: Harvest and make your own herbal remedies. Julie Bruton -Seal and Mathew Seal

Hawthorn Affects on Atherosclerosis
http://www.ncbi.nlm.nih.gov/pubmed/24126122

How to beat stress with nutrition!

What is Stress?

Stress is a word which gets used constantly in modern life – perhaps overused in some ways – but there is no doubt that it is everywhere and is almost certainly unavoidable. Stress is in fact a very primal process – most of us have heard of the fight or flight response – which is our body’s reaction to a stressful situation.  It would have been triggered many moons ago when we were chased by sabre toothed tigers – but now the queue at tesco or work deadlines are the usual culprits. Pressure in moderate amounts is a good thing; it keeps us motivated and helps us perform.  It becomes a problem when we are under constant low level stress – known as chronic stress.  This type of pressure tends to sit in the background wearing us down slowly but surely.  

Stress and Nutrition

Stress and nutrition are intrinsically linked because stress depletes us nutritionally by using up vital nutrient stores and the wrong type of food actually causes our body physiological stress.  So...the wrong diet can actually deplete us nutritionally and leave us worse off!  And surprisingly this is not only McDonalds – some ‘stressful foods’ may not even sound that unhealthy!

The Adrenal Gland Link

Our adrenal glands sit above our kidneys and they are responsible for producing adrenaline and cortisol – our stress hormones.  These hormones start a cascade of reactions in the body which prepare us for the fight or flight reaction – our pupils dilate, sugar is released into our bloodstream for physical escape, our heart rate rises and we begin to sweat.  When we are continually stressed these small glands are put under a great deal of pressure to perform and in the process they demand large levels of essential nutrients.  When our adrenal glands are continually depleted they start to tire and this can cause our bodies to become out of balance...we may wake in the early hours and find it hard to settle again – we are sooo tired but we feel wired, then when we wake in the morning and we feel sluggish and foggy. 

This cycle often hits when we are stressed and then normalises - but in some cases of continual stress, we become more and more depleted until our systems force us to stop with something harder to heal with - such as adrenal fatigue, oestrogen dominance or a thyroid imbalance.

What can we do about this?

So, that all sounds a bit scary, especially if we have a stressful situation in our lives which we can’t put a stop to!  But be reassured that with the correct nutrition our bodies can survive stress and come out the other side without any long-term negative effects!  In fact with the right lifestyle approach we can actually use stress to learn, heal and come out stronger.

Boost the with Diet with Specific Nutrients

  

The three big nutrients to look at when supporting the body through stress are vitamin C, Magnesium and the B-vitamins.  

The adrenal glands use more Vitamin C than any other part of the body and if you are stressed the chances of you having enough to support their actions is slim.  Over 200 functions in the body require this vitamin so if you are stressed then supplementing is a really good idea.  It is vital for the production of cortisol and it protects against free radicals that are produced by stress. 

Magnesium is often called natures tranquiliser as it helps your body’s muscles to relax – again it is depleted quickly when we are stressed, so supplementing is a good idea if you suspect you are suffering from anxiety of tension.  It helps to calm the nervous sustem and remove lactic acid from muscles. 

The B-vitamins are a group of water soluble nutrients which release together in the body so need to be taken as a complex.  Insufficiencies are very common when the adrenal glands have been exhausted by stress and supplementing with them can help provide the nutrients needed for energy production and nerve function. 

Beat Stress with Nutrition! 

Josie.x

Stress Busting Bath Recipe!

Aromatherapy baths are simply the best

    On first glance this one always sounds so basic and a bit wishy washy, but aromatherapy baths are truly blissful at the end of a long day. Taking time out and allowing your muscles to relax, your mind to calm and your chosen oil to work its magic is more therapeutic than people realise.

So,  I am going to give you my recipe for a truly stress relieving soak. 

½ pint of Epsom salts (magnesium sulphate - natures tranquiliser)

6 drops of lavender oil

4 drops of chamomile

Candles Optional!

Simply lie back and soak into blissful relaxation.

Enjoy! 

Josie.x

n.b. this is not just for girls!!  Sandalwood is a nice relaxing oil with a more masculine scent for those who need converting :)

The Benefits of Vitamin D

Vitamin D has been getting lots of press attention recently and new research is being conducted all the time with very positive findings that suggest this may not simply the latest nutritional hype.  Several medics and researchers believe that deficiency is a key factor in today's most prevalent chronic diseases.

Vitamin D is a fat soluble vitamin which is available in 5 different forms but you are most likely to hear about D2 and D3.  Vitamin D2 is derived from plants and is thought to be the most bioavailable form.  Vitamin D3 is derived from animal products and is present in foods such as oily fish, liver, eggs, butter and fortified products.  

Because we can synthesise vitamin D3 in our skin from contact with sunlight, it is especially important that we get outside.  A prescription of lovely foreign holiday springs to most peoples minds - but if that is not feasible then even a bright day in the UK is worth getting out in. Aim for 15 minutes without sun protection factor each day when the sun does decide to show its rays (although spring and summer sun in colder climates is only likely to be warm enough to be sufficient so a holiday is still a fab idea - and what a perfect excuse!).

So,  what are the top 5 reasons to keep on top of your vitamin D intake...?

1. Bone Health

2. Mood Enhancer (particularly with SAD)

3. Reducing the Risk of Cancer

4. Immune Health

5. Cardiovascular Disease


So, if you think you may be deficient after a long winter then consider a supplement to give you a boost and consider taking one at the onset of winter to get you through the darkest days.

Happy Sun Hunting!

Josie

What is a food intolerance?

First I should clarify that an allergy is an extreme reaction which happens usually within minutes of consuming the food in question and intolerance is the inability to digest that food type effectively.

There are different types of allergies and intolerances and I am more focused here on the subtle ones caused by intolerances that make you feel less than your best, rather than extreme allergic reactions that cause anaphylactic shock or oral allergies like swelling of the lips. If you have an allergy like this it is likely you already know about it and avoid the food that causes it.

However, if you or someone you know has a persistent problem with their body which they are finding hard to diagnose, it is worth getting intolerance advice from a good naturopathic nutritionist or naturopath as it can often be easily remedied. There are new chemicals being put into our foods everyday that some people have strong reactions to. It could be these additives coupled with intolerances to our modern junk diet that are creating chronic illnesses such as diabetes, heart disease, arthritis and obesity.

So, how do you know if you have a problem with a certain food?

1. You can go for allergy/intolerance tests. This is advisable if you have very severe reactions but cannot work out what does it. If you experience severe bloating, rashes, shortness of breath, diarrhea, or frequent nausea it is best to get it checked out with a naturopath who can do the relevant tests to find out what is going on and cut out your problem as fast as possible. You could simply be lactose or wheat intolerant and with a dietary change your problem could be remedied fast.

2. Alternatively if you are suffering from more subtle symptoms that you may not have attributed to your diet yet such as fatigue, bloating after meals, constipation or energy slumps, you can often help yourself.

The best way to do this is to go on a cleansing diet. If you read back to my earlier blogs I was on a raw food diet for a few months. It was only when I did this that I found my in intolerances by accident, I suddenly realised I was free of symptoms that I had not even acknowledged before. Suddenly I could breathe more deeply, had more energy and didn't get bloated. This type of diet strips your body of its cravings and reactions and leaves you with a detoxed body and a click on the reset button. Once you have done that you should be feeling that most of the symptoms have subsided and you can start to add foods back in and test your tolerance of them. It could be wheat or dairy, it could be certain combinations of food, it may even be a specific food additive that is aggravating your condition.

The key here is to be really strict with your diet and add things back one by one while being sensitive to changes in the way you feel after certain foods (reactions can take minutes or a few hours). This process is called an elimination diet and although can feel extreme, is very effective. You should always do relevant research before trying any restrictive diet and make sure you are getting all the nutrients you need during your chosen time period.

Be reassured that if you are feeling low on energy and depressed, a change in your diet could easily pick you up again, and keep you up. Never underestimate the power of food on how you feel emotionally and physically hour to hour and day to day.
The most important thing is to not accept feeling less than your best, it is possible to have abundant energy and feel light, you just need to work out what foods are right for you.



Josie.

p.s The web page/site below is helpful when clarifying the most common food intolerances and their symptoms. As always, read everything on the Internet with a quizzical eye, get lots of opinions and seek advice from an alternative practitioner in your area (best to go on recommendation).



http://www.foodintol.com/index.asp

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How can I feel more positive?

There is nothing more irritating than someone who tells you to be positive all the time.  

Life is a rollercoaster that is meant to come with highs and lows.  If you don't have the lows, you cannot recognise the highs and appreciate them in all their greatness.  So, you cannot stop the low points, but you can take control of how you view them, you can embrace the lows and appreciate them in all their greatness too!  After all, it is in times of sorrow and despair that we learn about ourselves and practice picking ourselves back up.  It is also in these darker times that we take time to reflect and move forward and get rid of things that are not serving us anymore.

There are a million theories about how to feel good and how to learn acceptance.  Some of them work for one person and some work for another.  Some can work for a month and some stick with you for a lifetime.  There is never any harm in reading around the subject of self advancement; it gives you a nice little wardrobe of reassurance in times of change.  I will not recommend one mode of thinking over another, it will depend greatly on your spiritual beliefs and your personality as to which approach will suit you.  

We are in charge of the way we feel about any event in our lives.  This does not mean we have to remain positive all the time, but it should mean that we take responsibility for our own moments of depression.  We cannot choose other's actions, but we can choose how we feel about them, and we can gain tools and methods to control how we react to them and other external events that occur in our lives.  We can make the choice about how we react to things that happen in our days. 

 The best trick is to focus on what is good in your life, not the things that make you feel dreadful.  Focus on the good that can happen, and not the bad that has.We only get one and it would be a great shame to waste it feeling angry or sad about something we cannot change.  Our feelings can change and we should focus instead, on that.

What does this have to do with nutrition?  Everything.  If you want to eat well and look after yourself, you first have to look at your body and your health with a smile.  Do not focus on your lumpy middle, but on your lovely legs.  Forget the chocolate cake you ate for dinner (why did I eat that, I am such a failure?!) think about the green smoothie you will have for breakfast.  Tomorrow is always another day and your body will be patient as your mind trains itself into good habits.

The wrong foods can also affect our moods massively, making shifting our thoughts to more positive ones harder.  Having low energy levels due to blood sugar slumps can also lead to irritability and mood swings.

The body has a tremendous capacity to heal and change, so be kind to yourself mentally and your body will smile in reply.

Josie

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How to fight the flu season...

The seasons are changing in most places around the globe in November, some transitions being more extreme than others.  Here in Samui the monsoons have hit hard this last month.  Although we are still in shorts and t-shirts here in Thailand, it is the equivalent of winter and everyone is falling ill with colds and flu. 

Whatever your climate, a change in the season hits us all with pressure changes in the air, the temperature shifting and perhaps a rain shower here and there.  This is a time where we have to pay attention to our diet more than ever, our bodies are so susceptible to illness and we are more likely to be huddled in dark places together, with the windows pulled tightly shut (a breeding ground for colds and flu).

So, how do we boost our immune systems in times of change?

We all think of orange juice immediately and load up on Vitamin C tablets, which is a great start.  However, there are loads of other brilliant ways of getting our immune systems impenetrable.  The best one is prevention of your immune system getting low in the first place. The best thing to do is start to get your body strong as you go along. If you were working too hard or partying too long as the winter approaches you are not in a good position to fight back.

Keep Strong As You Go Along - The Tips To Keep You Topped Up.

1. Here comes the green smoothie again, 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. 

6. Supplements.  If you work too hard and your diet is lacking, then there is a place for supplementation.  

7. Laughter.  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 hard to achieve

10. Set boundaries at work.  Try to keep your work life balanced - over working is a recipe for a weakened immune system.

Josie

How to start juicing?

Fresh, homemade juices are something I thought sounded like hard work.  When I lived in the UK I started to think about making them. The first thing that came to mind was that I would have to choose and pay for a juicer.  The thoughts usually stopped there; I did not get very far. 

However, when I came to Thailand to work in a detox centre where there was a juicer at my disposal, that first pathetic excuse was abashed with no defence. 

The best thing about juicing is the nutrient density. Imagine trying to eat two carrots, two handfuls of spinach and a stick of celery before you leave the house in the morning?!  With juicing you can fit the abundant goodness of all of these things into one juice as well as having room for an energy boosting breakfast.  A brilliant start to the day!

I have to admit (and no-one can deny) that a juicer is not the easiest piece of equipment to clean first thing in the morning. However, if you rinse it immediately, it really only takes a couple of minutes and is well worth the time.  

All fresh juices are packed with goodness, green veggies are packed with chlorophyll which helps to build our bodies in so many ways - it is the life inside all greens.  Think about energy being taken from the sunlight and creating luscious green life, this energy will give us an extra surge of life too.  Green juice is a delicious way to get a chrolophyll injection.  

Green veggies also supply our bodies with almost all the trace minerals we need as well as live enzymes needed to cleanse and detoxify. 

At a cellular level, your body will thank you!

So, how do you get started? 

Buying a Juicer

When it comes to juicers, you get what you pay for.  I recommend identifying your budget then going online and doing some research.  We are lucky enough now that there are endless reviews and choices at our fingertips.  A slow speed juicer is recommended as it is more gentle and does not heat the produce with a high speed blade.  I think it is best to pick something within your budget and if in the future you want to invest in something better, then you can.  I should add: the more you pay = the less parts there are = the easier the washing up! 

What to Juice?

As with the smoothies, I really think it is good advice to experiment with fruit and veg that you like.  It is good to start with a base of something sweet such as apples, carrots or beetroot and add dark green leafy veg such as kale, spinach or watercress.  Choose a balance you like.  

It is worth paying extra for organic when juicing as you are taking in such a large volume that you don't want an instant hit of concentrated pesticides along with all the goodness.  Again, it comes down to affordability, but do the best you can.  Always scrub veg well and peel any non-organic veg.  

Finally remember to chop all veg according to your juicers preference.  There should be directions which tell you how much your juicer can handle. A juice explosion could be a messy moment.

Below are some ideas to get started with.  You could start really simply with blends like carrot and ginger/apple and celery/cucumber and lime and try some more adventurous blends as you get used to it.

Beetroot Ginger Zinger

2 Beetroots

1/2 cup of Kale

Piece of root ginger to taste

If you decide to do a beetroot juice then do not wear a new white shirt.  I learnt this the hard way!

Pineapple n' Basil

2 Cucumbers

2 sprigs of Thai Basil

1 cups Pineapple

If you cannot access these ingredients experiment with local produce; swap pineapple for apple and thai basil for normal basil. 

All the best for now...Happy juicing.

Josie

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Surrender to the Smoothies

For the last year, since moving to Thailand, I have been a smoothie fanatic and my love for them has only blossomed as I try new recipes.  The best thing about living in this part of Asia is the abundance of fruit and veg to experiment with. 

I feel so spoilt here and am making the most of every tropical fruit available while I still can.  Mangoes are by far my favourite, I don’t think I could ever get bored of them.  The best thing is they never go out of season here on Koh Samui, which is just unbelievably fantastic (for me).  However, I don’t want to put you off by talking about a load of fruit you may not have access to.  Whichever country you are in, it will have its own special seasonal fruits that you can experiment with.

Smoothies are such a nutrient rich energy boost and can even replace a meal if you balance them correctly.  The green smoothie is a particularly jam-packed vitamin injection to try.  All you need to do is add 40% green veg to the blender and 60% of your chosen fruit, then whizz away. To start your day with a green smoothie is such a wise move.  If you include the dark leafy vegetables such as Kale or spinach it is a rich source of calcium and protein.  The fruit will support your body with live enzymes and vitamins in abundance.  If you add two teaspoons of flax seed (linseed) to the smoothie, this will provide you with extra protein, fibre and omega 3 and 6 fatty acids.  This is a great nutrient rich start to the day.  The key is to balance with protein and fat.

How to Get Started

The smoothie process is all about finding out what you like.  I have a couple of recipes below to give you an idea of amounts and possible blends, but it really is about experimenting.  All you need is a tabletop food processor/blender, a good knife and a chopping board. 

Start with fruit if making a green smoothie as this is full of water and blends better, the greens will then whoosh in with the fruit pulp easily.  Add the flax/oil and water at the end and be sure to blend until all flax seeds are broken.  If they are still intact your body will not be able to draw the nutrients from them as effectively.  When it comes to water, just add as much as you like to get the consistency you prefer. 

If you are already a keen greener, then add some herbs too, basil, mint or coriander go surprisingly well with fruit.   I like mine quite bitter now and add up to 60% greens sometimes.  It’s all about experimenting.  I would love to hear any ideas you have or recipes you have tried and loved.

Tropical Teaser

½ Small Papaya

½ Mango

2 cups of spinach

2 teaspoons of flax seed

1 tbsp coconut oil

Summer Berry Green Boost

1 cup raspberries

1 cup strawberries

2 teaspoons flax

1 tbsp coconut oil

2 cups kale

Happy blending, be back soon with some more ideas...

Best Wishes

Josie

How to live a healthy life.

I used to scoff at those who ate ‘too' well and called them extremists, puritans and, frankly, BORING. However a few problems with my body and an accident involving a long flight of unsuitably placed stairs robbed me of my health and made me sit up and pay attention (well sort of half listen at first).  I am going to share my experiences of healthy living in general, detoxifying the body and ultimately, how to be the best version of you possible, in a way that feels right for you.

A lot of us think we are healthy. We try to eat the right things and do the best we can given our busy lifestyles. But, we still seem to lack energy. There are so many excuses we come up with for feeling less than our best, but 90% of the time it is related, at least in part, to our diets. I am here to help you feel vital and energetic in a few, surprisingly easy, delicately trodden steps. Once your energy levels improve you can start to take leaps and bounds.

We often create an experience of time limitation in our lives, where there never seems to be a moment in the day to do what we want to do and this leads to neglect of our bodies and our diets. It is amazing how often I hear, ’I don’t have time’. What if I told you that it is actually really easy to increase your energy levels by 20% just by making a few simple changes?

I know we all have our forbidden fruits, our treats, our cravings. I think we should have those things sometimes, just not everyday. You should enjoy your food and make health changes gradually…and who knows, eventually those cravings might disappear? Actually, if you do this right (in your own time) I can guarantee they will, perhaps not overnight but when it’s right for you. If over time you choose to cleanse your diet even more, then that is fantastic.

I see this journey as a ladder to health. We climb it gradually at a speed which is right for us. Food really is the key to making us feel better about ourselves emotionally and physically. It is nature’s medicine.

Best Wishes


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