SchoolofCT

The School of Complementary Therapies

Me First, Darling!

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Here we are entering the last month of Spring and many clients and students have been complaining about feeling a lack of energy. I have chosen the topic “self-care” as a reminder to put our health and wellness on a priority list. Or as I like to say “me first, darling!”

If you have been checking your newsletter regularly you will have noticed lots of wonderful changes happening at the School of Complementary Therapies and in my clinical practice. While all this change is good, the fact of the matter is all change causes stress. So, I was feeling somewhat tired lately, and noticed I was a little “puffy” and that it was time to put my teachings into practice. How does the old saying go ‘healer, heal yourself’? I’m going to share with you some of the ways I get my life back into harmony.

Give yourself permission to make rest a priority.
Life can be stressful. We have to contend with traffic and work. We have families to care for. And many of us quite simply don’t get enough rest. We are encouraged to exercise and to eat well, but rest is just as important for our overall health and well-being. Are you getting enough rest and sleep? Start by identifying periods during the day when you can be without stimulation. Yes, find some time to do nothing. Find those times and allow your body and mind to rest. Even if all you have is 5 to 10 minutes, slow down and just breathe deeply. One of the wonderful benefits of this is that it helps put your day-to-day concerns in perspective.

Aim for 8 hours sleep a night.
Sometimes when we are stressed we can kid ourselves that watching TV or playing on the computer is the “rest” we need. No, we need time to do nothing and to sleep. Get to bed a little earlier. Bonus here-not only will you have more energy and feel less stressed-research suggests that appetite-regulating hormones are affected by sleep and sleep deprivation may possibly have a role to play in weight gain. Sometimes when my mind is busy I find it difficult to get enough sleep. I use my CD Radiant Health to help me doze off. By starting my night’s sleep fully relaxed by the progressive relaxation my mind switches off. By listening to the positive affirmations my brain starts to focus on the important stuff and I just don’t wake-up with the busy brain. If fact, I wake up feeling fabulous!

Use your imagination to help you reduce stress.
Using your imagination to help you relax is a terrific way to reduce stress and work through those day-to-day challenges. It’s simple, low-tech and effective: all you need is your imagination and a few minutes to yourself. Begin by closing your eyes and taking long, slow deep breaths. Imagine that you are in beautiful surroundings. It can be somewhere you have visited or somewhere you would like to! Focus on bringing all parts of the image to life: the colors you see, the sounds you hear, the scents you smell. Bring the images into focus and try to “stay in” the scene for at least five minutes. Practice this exercise for a few minutes every day or use it whenever you’re stressed.

Give yourself permission to sort out what you want to take with you into the future and what you want to leave behind.
Suze Orman, in her book The Courage to be Rich encourages us to find 25 items in the office that can be given away or thrown away. She believes that by creating a void this allows the Universe (God or Goddess) to fill it with something better. Emma and I took this to heart and cleared the office. It felt so good that we both took time to go through our homes and had a lot of fun getting rid of clothes that no longer fit. You can pass things on or have a garage sale, or take stuff to the Thrift Shop. The game is to start by identifying where your life and/or business is cluttered. Then throw it away, give it away, or find a use for it by the end of the day.

Let someone else look after you for a while.
I have been going to see my friend Siri for a Massage and getting Reflexology from Ade. Wonderful stuff! Treat yourself to a nice dinner out and let someone wait on you, cook the meal and do the clearing up! Can’t afford dinner this month; then go out for breakfast.

Make time for play!
And don’t forget to take play time. I have been going to lunch and breakfast with friends, dinner with my kids, walks with mates, and the other day had a wonderful time in a park on a swing! Get back in touch with life’s priorities and make a little space each day for play!

And the amazing thing I’ve remembered – that when my life is in harmony, I have lots more energy to get the things I need to do done.

So, see you later – I’m off to catch a movie.

Keep well,
Jacqueline

You may reprint this article and include this information:
Reprinted with permission by Health Steps, the School of Complementary Therapies Education division of Feeling Absolutely Fabulous LLC Newsletter. Jacqueline Fairbrass is the founder of the School of Complementary Therapies, a leader in the field of CAM (Complementary and Alternative Medicine) education. For more information go to SchoolofCT or Feeling Absolutely Fabulous LLC JacquelineFairbrass, call 206.201.2764 or contact us on-line.

Love, Comfort and Food

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When we are feeling stressed or anxious or sometimes just numb we often reach for food as a way to comfort ourselves. Does this sound familiar to you? The familiarity and comfort of eating may bring a sensation of temporary peace, but the side effects can be disastrous, including:

  • Obesity
  • Addictive behaviors
  • Eating disorders
  • Bloating
  • Cramping
  • Depression
  • Anxiety
  • Guilt
  • Withdrawal from family and friends

Over the years many different clients and students have told me that they learned to comfort eat as a child, when rewards were food. Now as adults sometimes self-love gets confused with the sensation and illusion of comfort when eating. And yet, we live in a culture where the motto appears to be “you can never be too thin” and their eating now causes them stress and lowered feelings of self-worth. Our cultural addiction to slimness is an imbalance, but so is the over eating. It’s time to find the balance in our lives around eating to nourish, eating for pleasure; and let’s not forget that eating is one of life’s pleasures, and being aware of what and when we eat.

You may be drawn to eat nuts and chips (salty and crunchy) while another person is drawn to chocolate and ice cream (sweet and creamy) or sometimes it just seems we cannot eat enough, so we keep eating whatever is around. By being aware of what we eat and how often we eat we can take control of our nutritional health and well-being. A direct and very quick result is an improved sense of self-worth.

In addition we may turn to alcohol. Alcohol may be good for your heart, but too much alcohol is not a good thing for your body. Too large an intake increases your body’s need for extra vitamins, including the B vitamins, which are so important to nerve health. So many of us in this day and age of high paced living are stressing our nervous systems and using lots of the B vitamins to maintain our health and well-being. Also, the body has a more difficult time using oxygen when too much alcohol is taken. This can in turn exacerbate feelings of stress and even anxiety by causing stress on the heart by increasing the heart rate. The result of too much alcohol is more sensitivity to stress, which in turn can cause anxiety reactions. In addition, it can cause depression.

The drawback of course is that what seemed soothing and stress relieving at the time often makes us feel so much worse later. We end up feeling bad about ourselves, which may then lead into a cycle of repeating the comfort eating to gain temporary relief until we feel bad again, and so on. Much like the problems of disrupted blood sugar levels that we looked at over the last couple of months.

If you find yourself in front of the fridge or staring into the cupboard looking for something to snack on I suggest you take a moment to do the following:

  • Check in with your feelings. How do you feel? Are you hungry or is something else underlying? (You may need help learning how to do this as sometimes we have developed habits that over-ride our real feelings and sensations. If so, please don’t hesitate to contact me for an appointment. Appointments are available by phone or in person and we can get you started on getting back in touch with you!) If you realize that you are not hungry or you that you are not sure whether you are hungry or not, you may like to try the following:
  • First thing is to get yourself a glass of water. Sometimes we are thirsty and we just do not realize it. Make sure you get your six to ten glasses a day of water. I know, I said it last month too, but it really does make a difference. This helps to fill you up and helps the digestive system stay healthy. It’s good for your skin and it helps to flush out the adverse effects of chemicals in the body caused by feeling anxious or stressed.
  • Do not have a caffeinated drink or drink alcohol. These will actually make your feelings worse or even go so far as to prolong any sensations of discomfort.
  • Stop all activity for a few moments and take several long, slow deep breaths. You will probably notice that your breathing became quite shallow. A natural response to stress is for the breath to shorten. By stopping to take time to regulate your breathing this will help you get back to feeling normal and begin normal healthy breathing again. This may be enough to re-frame whatever is going on, have you get back in touch with your body again and simply move on. Really, just taking the time to take some long, slow deep breaths can make a world of difference.
  • Do not smoke. Although the act of smoking may give a temporary sense of relief and can cut physical cravings for food the nicotine in cigarettes increases physiological arousal. Nicotine is a vasocontrictor, which means it tightens the veins and it makes your heart work harder. In addition, there are hundreds of other chemicals in cigarettes that are toxic to the body. Your body has to work hard to get rid of these poisonous substances, causing stress and using up some more of your reserves of vitamins and minerals. Smokers tend to be more anxious than non-smokers and tend to sleep less well too.
  • Walk away from the fridge or cupboard. If you really are not hungry and you are looking to eat for comfort, walk away and if you can take a brisk walk outdoors. You will breathe deeply, get some exercise and begin to clear your thoughts.

In addition you may want to look at the possibility that you have an eating disorder. Eating disorders can lead to all kinds of health problems but primarily to begin with it appears to be an issue around self-esteem and self-worth. An eating disorder is defined as a complex compulsion to eat in a way that disturbs physical, mental and psychological health. Should you find yourself wondering whether you have an eating disorder you should make an appointment with your primary health care provider. Or make an appointment with me to evaluate your options regarding learning to eat a healthy diet and begin to live the life you have always wanted.

And don’t forget to take time to enjoy the Spring weather. Get out and about and enjoy the increased sunshine and you’ll find yourself less worried about what’s in the fridge!

206-201-2764

Durand, Mark; Barlow, David (2006). Essentials of Abnormal Psychology, Fourth Edition, Wadsworth, CA: Thomson. ISBN 0534605753. OCLC 61458584
http://www.b-eat.co.uk/AboutEatingDisorders/RelatedProblems sourced July 10, 2007
Kriz, Kerri-Lynn Murphy (May 2002). The Efficacy of Overeaters Anonymous in Fostering Abstinence in Binge-Easting Disorder and Bulimia Nervosa. Virginia Polytechnic Institute and State University.
http://en.wikipedia.org/wiki/Eating_disorders sourced July 10, 2007
You may reprint this article and include this information:
Reprinted with permission by Health Steps, the School of Complementary Therapies Education division of Feeling Absolutely Fabulous LLC Newsletter. Jacqueline Fairbrass is the founder of the School of Complementary Therapies, a leader in the field of CAM (Complementary and Alternative Medicine) education. For more information go to SchoolofCT or Feeling Absolutely Fabulous LLC JacquelineFairbrass, call 206.201.2764 or contact us on-line.

Baby, It’s Cold Outside!

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It’s certainly chilly in the Northern Hemisphere in February! How many of us are hiding our winter extra layer of insulation under extra layers of clothing? I know that for many years during the late winter months I certainly had a tendency to hide under woolly sweaters and hide indoors not going out so much. I was hiding both my over eating, justified to keep warm and lack of exercise, justified by its too cold to go out and do things! A few years ago I decided to make some real changes to that old story of mine and I now have lots more energy and I look good and feel great all year round! So, I have decided it’s time to start sharing how I Feel Absolutely FabulousTM with others.

Let’s start by looking at blood sugar levels and how important blood sugar stabilizing is for reducing and lessening feelings of stress and anxiety. As defined in the dictionary, blood sugar is the glucose in blood that rises and falls depending upon what we eat. Carbohydrates are the most common source of energy. All carbohydrates are ultimately converted to glucose to be used by the body as fuel for the brain and muscles.

Proteins and fat are vital building components for body tissue and cells. The body can actually obtain all the energy it needs from protein and fats, however it is advisable not to deplete the building blocks and therefore carbohydrates are necessary in our diets to supply on-going fuel or energy. I am going to look at a simplified approach and recommend fiber-rich foods and whole grains.

Dietary fibers are the indigestible portion of plant foods that move food through our digestive systems while absorbing water. It plays an important part in the process of digestion. Insoluble fiber passes through the digestive tract increasing bulk, shortening the time food moves through the body and softening the stool. Soluble fiber goes through a process of fermentation in the intestinal tract and has a host of health benefits most importantly that the absorption of nutrients is enhanced.

So foods that are high in carbohydrates and dietary fibers include:

  • Whole grain breads
  • Whole grain pastas
  • Beans
  • Potatoes
  • Bran rice
  • Cereals.

These foods give us “fuel to burn”. However it is important that we do not eat too many carbohydrates as this can lead to weight gain. The Institute of Medicine recommends that Canadian and North American adults obtain between 40 to 65% of dietary energy from carbohydrates. A balanced diet that includes carbohydrates, fats, proteins and fiber is the perfect way to achieve optimum health. When we are feeling healthy and eating well the actual physical symptoms of stress and anxiety are lessened.

When we are feeling low on energy, for example we are feeling tired or fatigued we often crave sugar or caffeine. These substances allow a quick “pick me up” and we feel an instant surge of energy. Glucose production in the body is increased. Glucose is body fuel and an energy source in most organisms. Insulin reaction and other mechanisms regulate the concentration of glucose in the blood. Caffeine appears to release stored glucose into the blood stream and provides a boost of energy. It is both a central nervous system and metabolic stimulant. Sugar-cane in its natural form provides a source of vitamins and minerals, but refined sugar lacks nutrients. It does however provide a boost of energy. Instinctively we know that these substances will raise our energy (or sugar level) quickly.

So, what’s wrong with that? The problem is that this high concentration overloads the system causing the levels to swing up above normal giving us a lift. Hence the term “boost of energy”. Once the sugar or caffeine is used up then the sugar or energy levels in the body fall rapidly to way below normal. In addition, the body recognizes that the boost of energy is more than usual and goes through a series of chemical processes to bring the body back to balance. Then we feel even more tired and crave more sugar or caffeine. So we have another cup of coffee, glass of coke or sugary snack. Our energy swings up again and crashes down again, over and over. Riding on this chemical roller coaster leads to irritability, depression, anxiety, confusion and fatigue. Yes, the body actually becomes fatigued or tired from the swings up and down. So the long-term effect of using stimulants is increased tiredness. It actually becomes an addiction cycle! We are not nurturing and taking care of ourselves when we are in this pattern.

Ideally we all want a strong, steady level of energy all day long. Three moderately sized meals along with a couple of healthy snacks will maintain a constant level of energy in the body. The gentlest way to nourish our bodies is to give them high quality food as fuel on a regular basis so we do not cause unnecessary stress on the body. We want to avoid the swings up and down. This can be achieved by eating healthy food in healthy amounts. We need to avoid refined sugar and caffeine and instead eat whole foods that are digested slowly, thereby releasing energy into the body slowly, gradually and steadily. The following is a list of complex carbohydrates that are advised to be a high percentage of your daily diet, including meals and snacks:

  • Fruits
  • Vegetables
  • Grains.

These foods slowly release their energy into the body.

Next month I’ll give you some more tips on how you can change your diet to one that enhances your overall health, well being and energy levels.

In the meantime, if you are ready to start living the life you have always wanted I will help you get started on a personalized wellnessProgram. Consultations available in person or by phone. Begin the New Year as you mean to carry on and start taking care of yourself now! Email me at jf@jacquelinefairbrass.com for an appointment and let’s get started! Woohoo!!!

Nehlig, A; Daval JL, Debry G (1992 May-Aug). “Caffeine and the central nervous system: Mechanisms of action, biochemical, metabolic, and psychostimulant effects”. Brain Res Brain Res Rev 17 (2): 139-70. PMID 1356551
http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/basics-base/quantit/index_e.html sourced July 10, 2007
You may reprint this article and include this information:
Reprinted with permission by Health Steps, the School of Complementary Therapies Education division of Feeling Absolutely Fabulous LLC Newsletter. Jacqueline Fairbrass is the founder of the School of Complementary Therapies, a leader in the field of CAM (Complementary and Alternative Medicine) education. For more information go to SchoolofCT or Feeling Absolutely Fabulous LLC JacquelineFairbrass, call 206.201.2764 or contact us on-line.

Summertime Baby and Child Care with Aromatherapy and Herbs Part Two

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More Aromatherapy Tips for Children

Party time When planning a children’s party use a diffuser to scent the room. Choose citrus oils like sweet orange or mandarin. They are happy yet calming scents that most children seem to love.

Citrus oils can be used as natural cleaning agents around the house. Simply add a few drops of orange, lemon, bergamot or mandarin oil to water, moisten a clean cloth with the mixture and wipe down children’s rooms and school bags.

Try using witch hazel (Hamamelis virginiana) to ease the discomfort and heal the wound of insect bites and stings. Witch hazel is a liquid distillation of the leaves, bark and twigs of the tree Hamamelis virginiana which may be found on most drugstore shelves in the areas near to rubbing alcohol and hydrogen peroxide.

Insect Bite and Burns Use 1 drop of lavender essential oil in 1 teaspoon of bicarbonate of soda and mix into a paste with a little cold water. Apply as often as necessary.

Scent children’s drawers containing nighttime clothing with lavender and Roman chamomile essential oils applied to cotton balls or pads. Or make little sachets with the dried herb, or simply take some of the dried herbs and tie in a handkerchief. Don’t forget this works for mums and dads too! Sweet dreams!

Stinky sneakers or running shoes! Use as a base 4 cups of natural clay kitty litter. Add 20 drops sandalwood, 10 drops tea tree, 5 drops lemon, 5 drops grapefruit, 5 drops spruce and 15 drops lavender. Put it all into a glass mason jar and give it a good shake. Let the blend mature for a week. Then take four old socks and place a cup of the mixture in each and tie a knot or close with a rubber band. Put into the shoes each night! You can always refresh by adding more essential oils.

If you have children living away from home make sure they have bottles of tea tree, lavender and lemon essential oils for first aid purposes. Also, a small handkerchief with mum’s perfume on it can be very comforting when a child is away at camp for the summer.

Roman Chamomile essential oil is soothing for tantrums and will also help promote a good night’s sleep. I often used to give my children a small cup of the warm tea before bed to help them get drowsy. And, Peter Rabbit’s mum gave him a cup of chamomile tea after he got into the Farmer’s lettuce garden and overate!

Sweet Orange is known at the oil of happiness and is both warm and sunny and therefore excellent for depression, stress, tension, frustration and anxiety. Orange helps to lift the spirits and promote joy. Use in a diffuser to scent the child’s room.

Mandarin is wonderful to use with children suffering from anxiety, nervousness or stress as it contains a high percentage of anthranilic acid esters which are highly sedative. Make this oil your first choice with children and be aware that it is great for adults as well. Tangerine oil has a scent similar to Mandarin but it does not contain the anthranilic acid esthers and therefore does not have the same sedative effects. If you are in doubt about using the essential oils, eat the fruit instead!

Eucalyptus smithi is the only eucalyptus essential oil that is recommended for use on children. Eucalyptus globulus which is the most common is most often rectified (which means it has been messed around with and isn’t pure and natural any longer) and is therefore not suitable for children. A top note in aromatherapy, this oil is indicated in cases of chest infections, to facilitate breathing. It is also an effective analgesic.
At the first sign of a stuffy nose place 1 drop of Eucalyptus on the corner of your pillow. This may on occasions actually stop a cold from coming on. For young children always remember to use Eucalyptus smithi, a much safer oil.

Lemon essential oil has high antibacterial properties and kills germs. Keep a spray bottle handy for quick cleanups in children’s playroom. Add to dishwashing liquid or any mild hand soap. Use in a spray for disinfecting the air. Its antibacterial properties are suggested to last for days!

Of course, I have only covered a few things that can benefit from herbs and aromatherapy in the summer time. If there are other issues you would care to discuss or that require a more in-depth consultation either in person or by phone, please contact me at 206 201 2764 orjf@jacquelinefairbrass.com or skype me: jacqueline.fairbrass for an appointment.

Keep well,
Jacqueline Fairbrass

You may reprint this article and include this information:
Reprinted with permission by Health Steps, the School of Complementary Therapies Education division of Feeling Absolutely Fabulous LLC Newsletter. Jacqueline Fairbrass is the founder of the School of Complementary Therapies, a leader in the field of CAM (Complementary and Alternative Medicine) education. For more information go to SchoolofCT or Feeling Absolutely Fabulous LLC JacquelineFairbrass, call 206.201.2764 or contact us on-line.

More About Relieving Stress and Getting Rest with Kundalini Yoga

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We have created a way of living at such high speed. Every moment of our days can be filled with demands; jumping from one priority to another, and in doing so we forfeit our rest time, we have no time for reflection. Our leisure time is often stimulating and action filled, and our “net-working” is often for business purposes, or for other reasons and not for the pure joy of being with people we enjoy, love or admire. One of the reasons I teach yoga is to help people slow down. With Kundalini Yoga everyone can learn again to find those moments for themselves; moments when they can turn inwards and reflect. In turn, the time they spend on demands is improved and more effective.

Body Affects the Soul. Soul Affects the Mind.
“Creative action is like this: we can grow either through the meditative way or the physical way. The meditative way will be very polite. It takes a long time and it needs a
lot of discipline and endurance. The physical way is here and now, immediate and effective. What way do you choose?”
Yogi Bhajan

A good start to improving quality of life is awareness. So many people are totally unaware of an imbalance in our lives until something goes wrong, either physically or emotionally. So many are striving to be “super”-parents, -employees, -employers, -friends, etc., that they totally ignore their own needs. Also, we have the busy people who take time out for themselves, but don’t slow down at all. My work as a teacher is to introduce time for relaxation and introspection into our daily schedules, bringing balance to life. After a realization that we need it, the next problem many of us encounter is to realize that we deserve it. We tend to be so outwardly focused, spending time on ourselves often brings with it feelings of guilt. Taking time for yourself has to be built into your daily schedule to achieve a balance between tension and relaxation. The spiritual components of Kundalini Yoga help people reconnect with that spiritual aspect of themselves that recognizes that balance is an important component of our human experience.

As a teacher I wish to share the spiritual aspect, releasing guilt from self-care. In addition, Kundalini Yoga encourages sharing and being with others. Many people do not take the time they need to share and learn from others. By becoming a Kundalini Yoga Teacher I help people to recognize the similarities we share. As Yogi Bhajan said “If you cannot see God in all, you cannot see God at all”. We all need to be reminded of our connection.

Whatever your own personal physical, mental or emotional condition, working with an experienced Kundalini Yoga teacher can start you on a path to improved health and wellness. Yoga is for everyone, not just for those who are already physically fit. Over the years I have worked with people from all walks of life and with all types of physical impediments to bring yoga into their lives.

The combination of physical exercise, breathwork and meditation that is Kundalini Yoga is best experienced rather than explained. I offer personalized, one-on-one Kundalini Yoga training experiences specifically designed for your lifestyle and health requirements.

Jacqueline Fairbrass

You may reprint this article and include this information:
Reprinted with permission by Health Steps, the School of Complementary Therapies Education division of Feeling Absolutely Fabulous LLC Newsletter. Jacqueline Fairbrass is the founder of the School of Complementary Therapies, a leader in the field of CAM (Complementary and Alternative Medicine) education. For more information go to SchoolofCT or Feeling Absolutely Fabulous LLC JacquelineFairbrass, call 206.201.2764 or contact us on-line.

Relieving Stress with Kundalini Yoga

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By the advances of science, mechanization and technology we have accelerated the pace of our lives from our grandparents’ time, leaving little time to spend on ourselves for rest, repair and relaxation.

The ancient practice of Yoga has long been known to release tension and strengthen the body. Now with Kundalini Yoga we can add a dimension of increased sensitivity to our lives. Often, our careers no longer strengthen our bodies, but the opposite. By becoming largely sedentary we are not as physically strong as our grandparents. In addition, recent studies have indicated that our children are not as healthy and strong as we were. This is largely due to the amount of sedentary time they spend, watching TV or working at the computer. With Kundalini Yoga we can actually achieve a reversal of these conditions!

Mental flexibility is as essential as physical flexibility. Eastern philosophies remind us westerners, that the body, mind and spirit are not three separate entities, but are inter-connected in the being we are. Accordingly, by working one part of ourselves, the whole being benefits. By overcoming physical resistance, we overcome mental resistance. The balancing poses require us to integrate body and mind, bringing grace to the body and flexibility and discipline to the mind. By taking this a step further, by bringing peace and well-being into ourselves, we radiate this to others. As they say, heal yourself if you wish to heal the planet.

So, what is Kundalini Yoga?

The practice of yoga includes moving and stationary poses and stretches, breathing exercise, diet and meditation to tone the mind, body, spirit and emotions. Kundalini Yoga is known as the Yoga of Awareness.

For example, when we inhale we take in oxygen to fill our lungs and to circulate throughout the body in the bloodstream to feed each of our cells. In addition to this much needed oxygen the air we breathe is charged with prana. Prana is Universal Life Force Energy: each inhalation recharges our energy.

y the advances of science, mechanization and technology we have accelerated the pace of our lives from our grandparents’ time, leaving little time to spend on ourselves for rest, repair and relaxation.

The ancient practice of Yoga has long been known to release tension and strengthen the body. Now with Kundalini Yoga we can add a dimension of increased sensitivity to our lives. Often, our careers no longer strengthen our bodies, but the opposite. By becoming largely sedentary we are not as physically strong as our grandparents. In addition, recent studies have indicated that our children are not as healthy and strong as we were. This is largely due to the amount of sedentary time they spend, watching TV or working at the computer. With Kundalini Yoga we can actually achieve a reversal of these conditions!

Mental flexibility is as essential as physical flexibility. Eastern philosophies remind us westerners, that the body, mind and spirit are not three separate entities, but are inter-connected in the being we are. Accordingly, by working one part of ourselves, the whole being benefits. By overcoming physical resistance, we overcome mental resistance. The balancing poses require us to integrate body and mind, bringing grace to the body and flexibility and discipline to the mind. By taking this a step further, by bringing peace and well-being into ourselves, we radiate this to others. As they say, heal yourself if you wish to heal the planet.

So, what is Kundalini Yoga?

The practice of yoga includes moving and stationary poses and stretches, breathing exercise, diet and meditation to tone the mind, body, spirit and emotions. Kundalini Yoga is known as the Yoga of Awareness.

For example, when we inhale we take in oxygen to fill our lungs and to circulate throughout the body in the bloodstream to feed each of our cells. In addition to this much needed oxygen the air we breathe is charged with prana. Prana is Universal Life Force Energy: each inhalation recharges our energy.

In Kundalini Yoga much emphasis is placed on breathwork, or pranayama. We pay attention to our breath, breathing deeply, alleviating stress, becoming calmer and taking in more prana resulting in increased energy. Our internal organs are massaged and circulation is improved.

Along with the breathwork, we use mantra chanting which helps us to concentrate on one thing at a time, and we begin to meditate. Meditation allows our mind to clear and emotions to focus: life becomes clearer and stress is alleviated.

Whatever your own personal physical, mental or emotional condition, working with an experienced Kundalini Yoga teacher can start you on a path to improved health and wellness. Yoga is for everyone, not just for those who are already physically fit. Over the years I have worked with people from all walks of life and with all types of physical impediments to bring yoga into their lives.

The combination of physical exercise, breathwork and meditation that is Kundalini Yoga is best experienced rather than explained. I offer personalized, one-on-one Kundalini Yoga training experiences specifically designed for your lifestyle and health requirements. To book an appointment contact me.

Jacqueline Fairbrass

You may reprint this article and include this information:
Reprinted with permission by Health Steps, the School of Complementary Therapies Education division of Feeling Absolutely Fabulous LLC Newsletter. Jacqueline Fairbrass is the founder of the School of Complementary Therapies, a leader in the field of CAM (Complementary and Alternative Medicine) education. For more information go to SchoolofCT or Feeling Absolutely Fabulous LLC JacquelineFairbrass, call 206.201.2764 or contact us on-line.

 

In Kundalini Yoga much emphasis is placed on breathwork, or pranayama. We pay attention to our breath, breathing deeply, alleviating stress, becoming calmer and taking in more prana resulting in increased energy. Our internal organs are massaged and circulation is improved.

Along with the breathwork, we use mantra chanting which helps us to concentrate on one thing at a time, and we begin to meditate. Meditation allows our mind to clear and emotions to focus: life becomes clearer and stress is alleviated.

Whatever your own personal physical, mental or emotional condition, working with an experienced Kundalini Yoga teacher can start you on a path to improved health and wellness. Yoga is for everyone, not just for those who are already physically fit. Over the years I have worked with people from all walks of life and with all types of physical impediments to bring yoga into their lives.

The combination of physical exercise, breathwork and meditation that is Kundalini Yoga is best experienced rather than explained. I offer personalized, one-on-one Kundalini Yoga training experiences specifically designed for your lifestyle and health requirements.

Jacqueline Fairbrass

You may reprint this article and include this information:
Reprinted with permission by Health Steps, the School of Complementary Therapies Education division of Feeling Absolutely Fabulous LLC Newsletter. Jacqueline Fairbrass is the founder of the School of Complementary Therapies, a leader in the field of CAM (Complementary and Alternative Medicine) education. For more information go to SchoolofCT or Feeling Absolutely Fabulous LLC JacquelineFairbrass, call 206.201.2764 or contact us on-line.

 

What Happens To My Body When I’m Stressed?

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More info from the Feeling Absolutely Fabulous Program™

We consider stress to be the opposite of relaxation. The human body is wonderfully adapted to deal with certain levels of stress. As hunter/gatherer people our bodies developed warning signals that helped us recognize when to attack and when to retreat from situations. Unfortunately, when we are exposed to more stress than we can cope with on a mental, emotional or physical basis the “stress response” goes into overdrive and it can be damaging to our health and well-being.

Stress is a medical term for a wide range of strong external stimuli, both physiological and psychological (body and mind) which may cause a physiological response known as general adaptation syndrome (G.A.S.) This was first introduced to us by Hans Selye in 1936. Selye described G.A.S. as having three separate stages, as follows:

  • Alarm reaction. The body detects external stimulus. You may recognize this as “the fight or flight” stage. Your body and mind react by going into a kind of “heightened awareness” and you prepare to either engage in fighting or run away.
  • Adaptation. The body engages defensive counter-measures against the stressor. You may recognize that after the effects of the alarm reaction your body and mind begin to “adapt”, that is you start to alter your thoughts, emotions and attitudes to the original stressor and begin to accept the situation.
  • Exhaustion. The body begins to run out of defenses. After exhausting our mental, emotional and physical ability to resist and adapt to the stresses we experience we become exhausted.

Stress may include both “eustress” which is positive stress and “distress” which is negative stress. Life contains both but it is important to understand that what causes distress for one person may cause eustress for another. When we talk of stress we are usually discussing distress. Stress is subjective and based on your personal life perception. Do not let others tell you that your stress is not real. Eustress may be classified as life’s challenges and is as essential to life as exercise is to a muscle. Too much distress in life can directly and indirectly contribute to general or specific disorders of body, mind and emotions. In other words too much stress can make you ill.

Stress can have a major impact on the physical functioning of your body by raising the level of certain hormones in the body and thereby affecting bodily organs. For example, the levels of adrenaline and corticosterone are elevated during the alarm reaction phase of stress. These chemicals increase heart-rate and blood pressure as well as respiration and thereby put more stress on bodily organs. Long-term stress can therefore be a contributing factor in heart disease, high blood pressure, stroke and other illnesses.

In the Japanese culture death from overwork is called karoshi and is believed to be due to heart attack and stroke brought on by high levels of stress.

This strong link between emotions and physical health is supported by the following paragraph. James A. Duke in his book The Green Pharmacy Herbal Handbook writes about the heart disease research work of Dr. Dean Ornish M.D.:

“Dr. Ornish tells about a group of rabbits that added an unexpected tidbit to the research on heart disease. Kept in a laboratory under research conditions, the rabbits were genetically similar, and all received the same food and got the same amount of exercise, yet one group had 60 percent fewer heart attacks than the others. What was the difference? It turned out the healthier rabbits were the ones kept in the lower cages, and the short person who fed the rabbits could reach the lower animals and pet them when feeding them.”

As a health consultant in the Complementary Alternative Medicine (C.A.M.) field I play a role in helping people combat the effects of stress in their lives. When a cuddle from a friend and a long weekend break from work isn’t bringing you back into balance you need to consider making some life changes to prevent ill health.

An initial consultation takes one and a half hours and involves looking at your health history and current lifestyle. One of the questions I ask is “how high is your stress level?” with one being very low and 10 you are at your wit’s end. The number of times I hear the answer “12” would shock you! From there we look at what you are doing that is positive and we begin a personalisedProgramon changing the negative.

We may look at aromatherapy massage, hypnotherapy, Reiki, Reflexology and other bodywork techniques to help you relax and repair. In addition, you will most certainly be given homework including breathwork, suggestions on how and which types of exercise will help, nutritional improvement; we’ll take a look at your sleep patterns and more.

So, please contact me by email and we’ll set up an appointment to get you started on your own personal wellness Program and you’ll soon be feeling Absolutely Fabulous™!

Jacqueline Fairbrass

You may reprint this article and include this information:
Reprinted with permission by Health Steps, the School of Complementary Therapies Education division of Feeling Absolutely Fabulous LLC Newsletter. Jacqueline Fairbrass is the founder of the School of Complementary Therapies, a leader in the field of CAM (Complementary and Alternative Medicine) education. For more information go to SchoolofCT or Feeling Absolutely Fabulous LLC JacquelineFairbrass, call 206.201.2764 or contact us on-line.

When You Need More Sleep

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One of the questions I ask when people come to see me is about their sleep and sleep patterns. Did you know that as we age, we need less sleep? However, many of us have not yet reached that stage of life, and we are not getting enough sleep. In fact, it’s rare that someone says to me that they sleep really well and get enough sleep. If you are having some problems with sleep, whether it’s quantity or quality, the following information may be of help:

What is insomnia?

Insomnia is an inability to sleep and/or to remain asleep for a reasonable period of time. Some insomniacs will complain of being unable to close their eyes or “rest their mind” for more than a few minutes at a time. A common misconception is that insomnia is itself a sleep disorder. In fact insomnia may be caused by sleep disorders. Sleep disorders may include:

  • Bruxism: grinding of teeth while sleeping Snoring: loud breathing patterns sometimes accompanied by sleep apnea Sleep apnea: obstruction of the airway during sleep Delayed Sleep phase syndrome: disorder of the circadian rhythm Jet lag: travelling in and out of different time zones Narcolepsy: falling asleep spontaneously
  • Night terror: abrupt awakening from sleep in a pronounced state of fear

Insomnia may be caused by sleep disorders, but often what I see in clients’ health stories are other reasons, including:

  • Stress (the opposite of relaxation) Anxiety (a complex combination of negative emotions that includes fear, apprehension and worry, and is often accompanied by physical sensations such as palpitations, nausea, chest pain and/or shortness of breath). Medications Herbs Caffeine Over active mind
  • Physical pain

Insomnia is a relatively common sleeping disorder, which according to Dr. Andrew Weil affects approximately one-third of the adult population worldwide. Unfortunately, as we age, quality of sleep can decrease. While different types of insomnia have different causes, many people can find relief through the following, regardless of the source of their insomnia:

  • Establish a consistent bedtime routine, and try to go to bed at the same time every night, this may include:
    • Not watching the news before going to bed Having a cup of chamomile or other relaxing herb tea before bed Reading a light book for 20 minutes Making sure the bedroom is a peaceful environment
    • Writing a gratitude jurnal, so your mind is full of life’s joys before you sleep
    • Get plenty of exercise during the day. The more energy you expend during the day, the sleepier you will feel at bedtime. But don’t exercise just before bed, remember the bedtime routine!
    • Reduce or eliminate your intake of caffeine, stimulants and alcohol. Even when consumed early in the day, these may affect your quality of sleep. Don’t rely on alcohol to go to sleep, it may help you fall asleep, but it alters your sleeping patterns, and it can become a serious problem down the road. Instead try:
      • A cup of relaxing herb tea A mug of warm milk
      • Calcium magnesium supplement in liquid form
      • Avoid large meals late in the evening. Your digestive system will be working and you won’t relax as well as you can
  • Learn and practice a relaxation technique regularly. Good examples are:
    • Breathing exercises Meditation Self-hypnosis
    • Yoga

Don’t obsess about not sleeping. Instead, remind yourself that while sleeplessness may be troublesome, it isn’t life-threatening. Take the time to consciously rest, and a side effect may be that sleep takes over.

Finding the underlying cause of insomnia is sometimes necessary to stop it! If you would like to discuss your own personal sleep patterns and discover how to improve your quality and quantity of sleep, please contact me for an appointment. jf@jacquelinefairbrass.com

And, finally, don’t forget that the Hypnotherapy CDs Acceptance, Radiant Health, Throw Away Your Weight and/or Meditation are available to help you fall asleep at night. Many clients find that listening to the progressive relaxation at bedtime is enough to focus their minds, allowing their natural body rhythms to take over.

Jacqueline Fairbrass

You may reprint this article and include this information:
Reprinted with permission by Health Steps, the School of Complementary Therapies Education division of Feeling Absolutely Fabulous LLC Newsletter. Jacqueline Fairbrass is the founder of the School of Complementary Therapies, a leader in the field of CAM (Complementary and Alternative Medicine) education. For more information go to SchoolofCT or Feeling Absolutely Fabulous LLC JacquelineFairbrass, call 206.201.2764 or contact us on-line.

Relax, Let Go … and Listen Closely!

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Hypnotherapy or Clinical Hypnosis can be used to  assist in an almost unlimited number of applications, and is especially useful in behaviour modification: relaxing, relieving anxiety and depression, smoking cessation, changing eating habits, overcoming fears and phobias, improving memory and study habits and much more. My studies in hypnotherapy have led me to believe it to be one of the simplest tools of change we can use. Currently,  I am working with clients who have anxiety, depression, phobias, weight issues and sleep problems. Each and every one is feeling better using hypnotherapy!

Hypnotherapy can allow you to escape from your typical patterns of response and behavior allowing you to achieve greater flexibility and choice. It works by allowing you to relax deeply, so giving you the ability to choose new ways of doing, being and thinking, without being controlled by past experiences.

  • Imagine what it would be like to achieve more of what you truly want.
  • Imagine what it would be like to balance the different areas of your life.
  • Imagine what your life would be like if you had higher self-confidence and self-worth.
  • Imagine what it would be like to enjoy better health.
  • Imagine what it would be like to have more energy.
  • Imagine what it would be like to acheive your goals.

If you can do any of the above, you can begin to improve your life with hypnotherapy!

My aim is to help you help yourself. Hypnotherapy is not about one person controlling another’s mind, but about a sensitive and caring relationship developed between therapist and client, in which a true understanding of each client’s goals, ideals and objectives are established. I am dedicated to helping each client achieve their objectives in the shortest possible time, in accord with their best interests.

I want you to be able to achieve your objectives in the shortest possible time, with your best interests in mind.

When you make an appointment with me because you are ready to feel better in any area of your life, whether it body, mind, emotions or spirit, hypnotherapy is one thing we may consider. Sessions are personalized and highly enjoyable experiences.

Jacqueline Fairbrass, Certified Hypnotherapist has developed the CD “Progressive Relaxation Volume 1—Acceptance” with musician David Anderson for those people who would like to feel better and improve their quality of life. We want you to be able to achieve your objectives in the shortest possible time, with your best interests in mind.

Listening to this CD will help you let go of the day’s stresses by calming and focusing your mind. Using the power of your own mind you will create an experience of complete relaxation. This state of complete relaxation is required for your body to rest and repair. You may find you are more creative as your mind rests and repairs. You may notice your emotions calming. You may even notice your spirit being uplifted.

You may listen to the CD as often as you wish, however it is most effective when used for 40 consecutive days to begin with. Many clients have found it easiest to use at bedtime, just getting comfy in bed and letting the CD lull them to sleep. David Anderson’s music is designed specifically to help you let go and go deeper into the experience. Along with Jacqueline’s melodic voice you will fall into a deep and relaxing sleep, awaking refreshed in the morning. Or you may find a place to relax either lying down or sitting comfortably with a straight back. Listen to the CD. Relax. Let go. And listen a little more deeply than usual. Don’t try to make something happen: allow it to happen.

Thank you for being ready to change. I look forward to helping you achieve your full potential! To make an appointment to try a hypnotherapy session or begin a series of life-changing sessions, please contact me.

Or, if you prefer to start with the CD…

Progressive Relaxation Volume 1, Acceptance is used by the Anxiety Disorders Association of Ontario (ADAO) as part of their 14 WeekProgram. (circa 2005)

$1 from each retail sale of the CD goes to the ADAO to help fund programmes for people living with anxiety conditions. (circa 2005)

You may reprint this article and include this information:
Reprinted with permission by Health Steps, the School of Complementary Therapies Education division of Feeling Absolutely Fabulous LLC Newsletter. Jacqueline Fairbrass is the founder of the School of Complementary Therapies, a leader in the field of CAM (Complementary and Alternative Medicine) education. For more information go to SchoolofCT or Feeling Absolutely Fabulous LLC JacquelineFairbrass, call 206.201.2764 or contact us on-line.

Back To Basics

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Delia Smith, Well-Known British Cook, Urges Us To Go Back To Basics

There is an increasing interest with consumers in the use of additives in our foods. Recently we have been told we are exposed to potentially carcinogenic properties of food dye Sudan 1. This food dye is used in many ready made meals and processed foods. Delia smith advocates a return to “basic, old- fashioned cooking” in the March 4, 2005 Daily Mail.  She says: “You do suddenly see the horror of what can happen through one little mistake…I believe that food is a wonderful gift and it is good to give it our full attention.” However, Delia does acknowledge that ready made meals have their place in our busy lives. “I do know that time can play a part.”

So, what do you think? Is it realistic to expect busy women and men to make every meal from scratch, or do we have to accept that not all of us have the time or energy to cook a full-blown meal every day? There is something you can do! Take time to plan your meals for the week. Before you panic and think “oh no, here’s another thing to add into my hectic schedule” take a deep breath or two, and relax.

Planning the week’s meals will save you money at the grocery store – you make a menu, then make a shopping list. Post the menu on the fridge, include snacks. When you get home, or the kids get home, all anyone has to do is check the menu. No time standing in front of the fridge thinking “what shall I prepare for dinner tonight?”. See how you can begin to save some time and energy?

When preparing meals make two or three extras and freeze them – ready meals without the additives. Can’t think of anything? How about:

  • chili
  • pot-roast
  • stew
  • loads of chicken recipes
  • brown rice can be cooked on Sunday and warmed up all week without substantal loss of B vitamins.

My friend, Rose, roasts root vegetables with a little olive oil and fresh herbs, then warms them up as needed. Get the kids to grate a big bowl of cheese and keep it in the fridge. I bet you can think of lots of ways to spend a little time in the kitchen and not eat so many ready meals and processed foods.

Anything to share? Let us know and we’ll pass the information along.

Jacqueline Fairbrass

You may reprint this article and include this information:
Reprinted with permission by Health Steps, the School of Complementary Therapies Education division of Feeling Absolutely Fabulous LLC Newsletter. Jacqueline Fairbrass is the founder of the School of Complementary Therapies, a leader in the field of CAM (Complementary and Alternative Medicine) education. For more information go to SchoolofCT or Feeling Absolutely Fabulous LLC JacquelineFairbrass, call 206.201.2764 or contact us on-line.

Welcome To The School Of Complementary Therapies

jacqui

Hi, I’m Jacqueline Fairbrass—licensed Hypnotherapist, holistic wellness therapist, vivacious health coach, and founder of the School of Complementary Therapies.