When you walk into a health food shop it either seems like a magical cove full of treats (if you already know your way around) or an alien place full of strange products which at first glance may seem over priced and a little confusing. When you first start on the road to health/recovery or maintenance it can be overwhelming to know where to start. If you are thinking of making some lifestyle changes for you and your family here are some ideas to get you started:
1. Herbal Tea:
Caffeine is an important part of many peoples mornings and some use it throughout the day to get a lift. Herbal teas avoid the energy slumps that caffeine tends to bring so cutting back to 1 caffeinated drink a day and choosing herbal teas the rest of the day may be a good idea. There are many to choose from and they all have different health benefits. Start with something simple like chamomile or peppermint and experiment as you build a collection.
2. Natural (free from) Shampoo and Conditioner:
Keeping things natural is a way of life and a good place to start is by choosing hair products without any added nasties (SLS, pthalates, parabens, synthetic fragrances). They are surprisingly good and it feels great to know that you are avoiding putting chemical products through your hair and over your body. Many of these chemicals are known endocrine disruptors so are best avoided.
3. Nuts and Seeds:
By far the best range of nuts and seeds are found in your local health food shop. High in 'good' fats and a great source of protein, nuts and seeds make part of any balanced diet. Pumpkin and sunflower seeds are a great start and walnuts, brazils and almonds are also lovely nutritious nut choices.
4. Superfood Powders:
These may be particularly helpful for people who are always on the go. Alkalising green powders such as wheatgrass, barley grass and spirulina are easy to use and great to start the day with.
5. Chemical Free House Products:
It makes sense to try and keep our planet as clean as our body so choosing non-chemical house and laundry products are a great choice. Your local health food shop is the best place to source these products and they work much better than you might think! It is not necessary to use harsh chemicals which enter our daily home environment and our bodies.
Caffeine gets many of us through the day and certainly most of us going in the morning, but is it as helpful as it seems? Most of us have heard that caffeine is bad for us but most people don't know why. The odd cup with a friend in the afternoon or a morning pick me up is not going to be the end of us, but continual caffeine consumption throughout the day could wreak havoc with our bodies. As with all things, balance is the key, and always choose organic tea and coffee where possible.
Here are my 5 top reasons for avoiding caffeine.
1. STRESS: It is a stimulant so it mimics the stress response and releases stress hormones into the system. This may make you feel awake, but it will also give you racing thoughts, a thumping heart rate and could make you feel anxious or stressed. This adrenaline high leaves us feeling deflated and low afterwards.
2. WEIGHT GAIN: Because caffeine releases the stress hormones adrenaline and cortisol into the body it puts our body into the sympathetic (fight or flight) mode of our nervous system. This means that our body releases insulin and glucose into the system so we can run from the threat! when we have nothing to run from, this energy gets stored as abdominal fat!
3. IBS or INDIGESTION: When our body is in the sympathetic mode of the nervous system we stop producing digestive enzymes as the body prioritises energy for escaping the threat. This means any food eaten when the body has caffeine in it will not be fully absorbed, leaving us robbed of vital nutrients.
4. DEHYDRATION: Caffeine has a diuretic affect on the body so it makes us urinate more frequently. Unless we are having a recommended 2 litres of water a day, we may be losing fluid from having caffeine as a substitute for hydrating fluids.
5. CHEMICAL SHAKES: There are lots of chemicals used on tea and coffee crops and as we dry and infuse them in high quantities for one cup, the load of chemicals is high. This can lead to shaking and feeling low on energy as our liver tries to process the toxins in the blood.
So, think carefully next time you reach for your third cup of coffee... your body will be screaming out for glass of water and some nourishing wholefoods instead.
In a perfect world none of us would need to supplement our diets. We would be eating fresh produce grown ourselves or found in nature. The soils would be mineral rich, free of chemicals and our lives would be stress free.
However, in the real world, where most of us live, things are not quite so ideal. The soils our foods are mass produced in are mineral depleted. The crops are sprayed with hundreds of different chemical combinations and our days are full of mineral leeching stressful situations.
In the everyday world, supplementation is vital for a full nutritional profile. All our body's biochemical pathways are dependent on the right amounts of certain minerals and vitamins to be completed. Without these ideal conditions healing is slow, immune strength is compromised, energy levels are low and brain function is far from optimal.
So, unless you are extremely careful with your diet and aware of where to find and harvest the right types of fresh produce, it is likely you are mineral or vitamin deficient. Therefore it makes sense to supplement your diet as insurance, to make sure your body is functioning as it should be.
It may be a good idea to start with a multi-vitamin by a good brand, I like Lamberts or Solgar. Also, a Vitamin c supplement is often a good choice on top of this as Vitamin C is responsible for over 300 biochemical pathways and is therefore essential for so many functions.
Ask in your local health food shop for advice as many minerals and vitamins deplete one another or release synergistically, so as with pharmaceutical medication take care and seek advice.
There is no harm in taking supplements, but choose wisely, spend a little more and always research contraindications with any pharmaceutical medications or supplements you are already taking.
Almost every girl I know has suffered from a bout of mild or severe cystitis as some stage in their life. Men can get it too but it is much less common. Here is some more information and my TOP TEN TIPS for healing it.
What is Cystitis?
Cystitis is an infection or irritation which causes inflammation of the lining of the bladder. It causes a burning/stinging feeling during urination, a throbbing sensation and cloudy or bloody urine. It can be very uncomfortable and sometimes very painful. It is often referred to as 'honeymooners' cystitis as it often comes with the onset of a new relationship or in the 'good old days' directly after marriage.
It occurs when vaginal bacteria or bacteria which has been introduced to the vagina enters the urethra and gets forced higher than usual. This can aggravate the bladder lining and cause irritation or infection. It can either cause a gentle discomfort which passes in a day or in some cases severe pain and bleeding which lasts for an extended period, sometimes with fever and weakness.
What to do if you think you have cystitis?
1. Cranberry extract: This can help to ease the symptoms and clear the bladder, avoid sweet cranberry juices which usually have very little cranberry in them and buy a cranberry extract from your health food shop.
2. D-Mannose: This is an excellent remedy, it is a monosaccharide which comes from tree bark and many sufferers have instant relief with this supplement. This is very popular with frequent sufferers. Again, you can find this in your health food shop.
3. Drink lots of fluid: This helps to clear the bladder and will relieve symptoms. Choose water or herbal teas rather than sweet juices which will raise your blood sugar and are not suitable to drink all day.
4. Vitamin C: Any infection in the body will heal more quickly if you boost your body's detoxification abilities. Vitamin C will help your immune system and give you a chance of healing faster.
5. Empty your bladder after intercourse: This flushes the urethra and can prevent bacteria from causing problems.
6. Eat Well. Anything will heal more quickly if you eat lots of whole foods and have a full profile of vitamins and minerals. Although you may feel like reaching for sugar or ''stodgy' foods when you feel in pain, they will not help you get better.
7. Rest. Your body cannot heal if you continue to race around. Take time to rest and relax and if you are in pain then be as calm as possible.
8. Hot Water Bottle: If you are in the acute stage and are suffering a lot then a hot water bottle can help to soothe the pain by relaxing the throbbing contractions that can sometimes occur.
9. Salt Water Bath: A bath with natural rock sea salt can ease the pain with the soothing warm water and sterilise and clean the area at the same time. This often gives instant relief.
10. Antibiotics? If the infection is very bad and none of these remedies work then you may choose to take antibiotics prescribed by your GP. They can be effective on some very resistant infections, but should only be used as a last resort as they negatively impact your body's flora and can lead to other problems such as thrush. If you suffer from frequent infections then finding a natural method that works for you is vital to avoid the damage of regular antibiotic use.
I hope this helps, always try to go the natural route.
As a student it always seemed a little cavalier to chop up a sprouted potato and eat it anyway. As a poor university undergraduate consuming foods which were a 'little off' was a respected and expected part of student life. As my knowledge grows however, 'the 5 second rule' and a few other mouldy consumptions now appear rather foolish.
When a potato goes green it is starting to sprout. It is about to grow and turn into a potato plant, given a little time and love. This is a good time to plant the potato or throw it into the compost. But why?
When a potato starts to sprout it produces toxic substances called 'glycoalkaloids' which develop into a highly poisonous chemical called 'solanine'. The potato produces these chemicals to protect it from hungry predators which may want to eat it before it has time to grow up and make babies. This is a rather fabulous natural phenomenon and nature is full of them. However, it seems that humans have lost some or all of their intuitive senses and see no problem with gobbling down sprouted potatoes to save a couple of quid (or I did anyway).
The potato is part of the nightshade family of vegetables including tomatoes, peppers and aubergines which all produce alkaloids which can be harmful to the body in large amounts (this is not to say you should avoid these foods as they are full of wonderful nutrients too, but be aware that in large amounts they may not be good for certain individuals, especially for people with arthritis or inflammatory pain conditions). Consuming 'glycoalkaloids' from sprouted potatoes can cause vomiting, tongue paralysis,cramps and spasms, pupil dilation, diarrhoea or giddiness.
Store potatoes in a cool, dark place to avoid them turning green. Then you can enjoy a lovely baked potato without fear of being poisoned by it!
When most of us think of exercise it is a tool for shifting those extra pounds which gently snuck on when we were not looking. It is a chore, a bother and sometimes feels expensive - especially when you start to look at gym memberships and the price of a pair of Running shoes these days. But for stress management?
Most of us don't realise how wonderful exercise is for stress reduction and mental wellbeing. A good workout whether in the form of a swim, a brisk walk or a gym workout, is a brilliant way to make life feel more manageable. It releases wonderful endorphins which make us feel content and in control - even if it is just for a short while. The benefits of a toned body and increased energy make it a more preferable option to smoking or drinking as a way to reduce stress. These only add to the stress the body is under and further deplete it of vital nutrients it needs to manage the stress.
When our bodies become stressed our heart rates rise, we start to produce adrenaline and cortisol and a feeling of rising panic in our emotions occurs as a response. Our body does now know the difference between a real threat (an angry leopard) or something which is making us feel agitated (irrational work colleague). The stress hormones which are produced to make us run away from the angry leopard, simply build up and sit there as we ponder the irrational work colleague. Our adrenals are overworked, our bodies release sugar into the blood stream for quick action (stored as abdonimal fat when we don't use it) and our breathing becomes shallow.
A good workout at the end of the day or before work can make all the difference. It puts us in a completely different mindset and creates a feeling of wellbeing as we burn off that excess energy and adrenaline. Follow that with a good nutritious salad with salmon for dinner and a superfood powder such as spirulina and your body will be feeling so good that the annoying work colleague will be a distant memory.
Be good to your body and your mind will smile in response.
Josie. Was this useful? Like My facebook page... :)
I have been working on Koh Samui for 3 years, leading hundreds of fasters through the good the bad and the ugly of bodies and detoxification. Before returning to the UK and making a new start on old soils, I decided to do a cleanse. What better time to do a detoxification programme than at a transition in my path? This was my fourth detox on Koh Samui and the first few days were fantastically easy. I was rather pleased about my ability to slip so easily into a diet of clay shakes and vegetable juices (no solid food is eaten during a fast, only shakes and juices). My energy was high, I was swimming and walking in the sunshine and feeling rather wholesome and bionic.
However, on day four of my seven day detox I suffered from a pretty nasty night. I had a high fever, cramping and felt like I was probably going to perish in my wooden hut with nobody for company but the gecko in the corner of the room. My body felt weak and I started to feel sorry for myself. These are the times when we need to trust the process of detoxing and know that our body is doing something magical and getting rid of all the stored toxins and rubbish that it no longer needs. After holding hands with many a detoxer over the years I could suddenly relate to that need to have a spa manager and detox specialist at hand. This only happens rarely during a detox (with more mild reactions such as headache being common) but considering I had just been through a very stressful period it is likely I was releasing more rubbish that I had realised.
On waking things seemed a little rosier and my detox reaction seemed a distant memory in the morning sun. I was swimming once again and my memories of constant toilet visits were a vague memory. I had turned a corner. When we are detoxing our body has the time to rid the tissues and organs of old stored stress, toxins and unwanted by-products. Unfortunately we sometimes need to experience these as they leave the body. Although I knew this, in the dead of night I felt rather vulnerable.
There were moments when my energy levels were lower, I felt fatigued and a little bit weak. There were times when conversation was tiring and I wanted to retreat to my room. However these were only fleeting and smiles and a good level of energy and mental clarity always followed.
The following days were much brighter, a new sense of clarity appeared and I could happily spend time meditating, doing yoga and generally thinking positively about my body and health free of the fog of daily life and mealtimes. With my eyes clear, my skin glowing and my mind feeling cleansed I was ready to return home.
After leading hundreds of fasters through detoxification over the last few years it was a total pleasure to spend that time taking care of my own body and mind in Thailand’s fasting capital, Koh Samui.
So do I still recommend detox? Most definitely.
I am now back in the UK and am available for one on one nutritional consultations and detox advice.
Josie Was this useful? Like My facebook page... :)
We all know we should eat more fruits and vegetables - but how many of us actually do? The average American eats only 3 servings of fruits and veggies a day - and at least one of those servings includes french fries! Yet the American Cancer Society, the USDA, the World Health Organization and hundreds of other health organizations recommend we eat at least 13 servings of fresh, raw fruits and veggies every single day.
So how can we get enough produce?
Well, some of the reasons people don't eat much produce is because it's expensive, it doesn't taste very good, it spoils too fast, and it's downright inconvenient! I believe all of those problems have now been solved - for those who know about it. Have you ever heard of hydroponic gardening? In the past, the technology was only for sophisticated commercial growers of produce (or in some cases illegal drugs). Today, everyone can afford to have a home hydroponic growing system where they can grow their own fresh produce - without any weeding, tilling, soil, or daily maintenance! Today, you can get an amazing Vertical Aeroponic Garden for just around $500-$600 - and you can grow as much food as you could in a 10x10 plot of farmland - except you can even grow in the winter indoors with hydroponics!
Growers report 2-3x the growing speed in these aeroponic gardens, meaning you can take a plant from seed to full harvest in just 4-6 weeks! You can literally harvest several crops a year of kale, spinach, collard greens, lettuce, dill, strawberries, fennel, cilantro, parsley, tomatoes, and even large plants like cucumbers, zucchini, squash, pumpkins and watermelons! I've done the math and with the results I've been getting with my home hydroponics garden, I believe that buying and using one of these kits would pay back the investment in 10-12 months, and after that you're saving hundreds of dollars a year on your shopping bill because of all the fresh produce you're getting!
But what about the maintenance?
That's one of the best parts! All you have to do is refill the tank of water every few weeks with fresh water and a little bit of plant nutrients (which are included) and check the pH to make sure it's in the right range for the plants to grow healthy. Because hydroponic growing is a system that grows without soil, you don't need to spend hours digging up weeds. It just takes 30-45 minutes to set up the system and it's off and running. Then you just sprout your seeds (or buy seedlings) and plant them in the Vertical Garden when it's ready to go. Want more information about growing food at home with hydroponics? Tom writes regularly about nutrition, healthy eating, and growing your own food with aeroponics.
Many thanks to Tom Corson-Knowles for this informative article. Josie.
