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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Is there a natural way to treat depression?

Feeling a little low when things are going wrong is quite normal.  Even feeling a bit blue for a while is a common feeling, which often passes when circumstances change and new opportunities appear.  However, feeling continually low and defeated and having feelings of uselessness and depression for extended periods is not normal and it is good to know that there is help if you have reached this point (support makes all the difference).  If you are feeling very low and withdrawn for long periods, feeling like food is not appetizing and losing out on sleep, then go to your GP to get some advice.  

Antidepressant medication is an option, but it is always best to try other routes first, such as counselling, meditation, dietary changes and an increase in exercise.  In a lot of cases these simple steps are enough to lift mood significantly and get you back on the right track. If you have been offered anti-depressants and are worried about their addictive effect, it is also worth trying the supplement 5-HTP.

5-Hydroxytryptophan (5-HTP) is an amino acid which acts as a precursor to serotonin.  Seretonin helps us to feel calm, relaxed and in control, so making sure we have sufficient quantities being converted and utilized is central to avoiding feelings of depression.  By taking 5-HTP supplements, depressed individuals will be converting higher levels of serotonin in the body naturally.  This can be a good natural approach to depression as it encourages the body to convert and utilize higher quantities of serotonin effectively and has no undesirable side effects except drowsiness.  

Selective serotonin re-uptake inhibitors are the most commonly prescribed anti-depressant drugs which work by blocking serotonin being taken back into the receptor sites.  This means that higher levels of serotonin are left circulating through the system and they work to improve mood and increase interest in activities   The problem with this approach is that if levels of serotonin production are already low, it may take some time for it to build up in the body and for the drug to take effect.  5-HTP actually increases the production of serotonin so from this angle it could be more effective.  Both options can create drowsiness so doses should be monitored and they should not be used together or with any other anti-depressant medication.  Prozac can cause restlessness, insomnia, intestinal irregularities and has strong withdrawal symptoms if usage stops suddenly.  5-HPT does not have these undesirable side effects so may be a gentler choice for the body.

(Brewer, Sarah (2002) The Essential Guide to Vitamins, Minerals and Herbs.

These recommendations do not replace your doctors advice and ultimately, doing what feels right for you is the most important factor in treating depression.  If you are taking anti-depressants, remember that reducing the dosage is always something to do alongside your doctor, carefully.

Beating depression naturally with healing herbs, exercise, counselling and nutrition has surprisingly good results.  Exercise, meditation and counselling can be done alongside herbal or orthodox medication.  There is always light at the end of the tunnel, it is just finding your personal way to get to that light.  This can seem hard, but at the end of the journey you are usually more open in nature and more compassionate to others suffering which makes the world a more loving place to be.

Warm Wishes.

Josie.

Why is sugar bad for us?

Oh, I know we love it and it makes us feel like life is more fun, but sugar is one of the nastiest things we can have in our diets.  It is not only massively addictive, but it is also very damaging; a bad combination.  It is not only refined sugar which we pour into tea and coffee, but the sugars in all sweet foods and also the hidden in sugars in lots of savoury foods.  

Sugar is probably the biggest offender in obesity and is often ignored as a weight gain danger whilst fat gets all the bad press.  A diet low in fat and high in sugar is a dangerous mistake to make and is often ignored in weight loss diets.

Sugar can cause:

Obesity

Insulin Resistance

Diabetes

Premature aging

Energy Slumps

Fatigue

Cellular Toxicity

Acne

Weight Gain

Chronic pains and worsened arthritis

And this is only scraping the surface of the problem as sugar erodes all the body's systems and lowers immunity significantly.  As little as half an hour after eating sugar the immune system suffers greatly, leaving the body at risk of all sorts of problems.

Sugar that is not used as energy is stored as fat as any excess glucose in the bloodstream is converted into triglyceride fats and stored on the liver.  A fatigued liver is a massive problem which can lead to all sorts of other diseases and imbalances.  Sugar is often to blame.  Sugar, even that found naturally in fruits, should be monitored to keep blood sugar even and steady.  

Here are my five top tips to keep your sugar levels stable:

1. Never add sugar to your drinks or foods.

2.  Choose complex carbohydrates like brown rice and whole grains.

3. White bread, pastry, white rice etc. all raise your glucose massively.

4. Honey and fruit are the healthy options, but they still spike blood sugar so moderate them, especially fruit juices which give you a big sugar hit (dilute them with water).

5. Eat protein with each meal and snack on protein/fat rich snacks such as nuts, avocado and humous.  These will keep you going longer and avoid energy slumps which make you crave sugar.

Remember, a little of what you like is good, but a sugar addiction is a very dangerous habit so try these tips to kick it! 

Good luck.

Josie

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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!

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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!

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