SchoolofCT

The School of Complementary Therapies

April 2012 What to eat? What have you got to lose?

By Leave a Comment

Have you noticed that it is becoming more and more confusing to decide what to eat? It seems that a new study or a new fad diet comes out every day. One day we are avoiding too much protein as it’s hard on the kidneys, and then the next we are loading up on protein heavy diets to lose weight. One day we are taking all dairy out of our diet so we are free of congestion, and the next day we are eating yogurt three times a day to improve our colon health. Are you confused?

Gluten-Free Spagetti| Eating Healthy|

SCT Founder Jacqueline Fairbrass tucking into a fabulous gluten-free

Have you noticed that it is becoming more and more confusing to decide what to eat? It seems that a new study or a new fad diet comes out every day. One day we are avoiding too much protein as it’s hard on the kidneys, and then the next we are loading up on protein heavy diets to lose weight. One day we are taking all dairy out of our diet so we are free of congestion, and the next day we are eating yogurt three times a day to improve our colon health. Are you confused?

Over the years I worked as a naturopath, I found that diets and fad diets were occasionally useful but most of the time left people out of balance. So, I developed Nutrition 101 to help people learn to eat well and follow a balanced diet. Whether you want to maintain a healthy weight or lose a few pounds, understanding what our bodies need to ingest and paying attention to how we feel when we have eaten is in my opinion the key to healthy body weight.

This month I’ve spent some time with people on what I call ‘fad diets’. That is, diets that cut calories to less than

1000 a day and cut out one particular food group. When we cut down our calories to a very low level (seriously, one friend of mine is currently ingesting under 500 calories a day while working out!) our body goes into ketosis. This means that we use our stored energy and we lose weight. The question is, whether this is healthy for us. Initially, we get a sense of euphoria from it, which people attribute to increased energy. It’s actually a body function from ancient times ~ we get energized to find more food because we are starving ourselves. When we go back to normal eating, the weight goes back on faster than ever as the body celebrates not starving!

Quite simply, removing one particular food group from our diet can lead us into ill health through unbalance. We don’t get the body’s nutritional requirements met unless we eat from all the food groups.

So, what should we do? Perhaps you are looking to lose a few pounds, or you’d like to be healthier or you’d simply like to stop being confused. I recommend that you take the Nutrition 101 course. It’s experiential, which means that while you study and learn you are guided to record your nutritional experiences. Take this course to help yourself and to help your family and loved ones. It’s easy to follow and learn and you’ll be able to take charge of your eating habits.

In the meantime here are some of my tips to make eating right easier:

  1. Drink more water. We often confuse hunger and thirst, so drink your water, hydrate your body and see if you need to eat as much.
  2. Take a daily multi-vitamin. Make it a good quality one from food sources.
  3. Eat a rainbow. Make sure your plate has various colors on it. Food colors represent nutritional components.
  4. Eat fruit and veggies daily. 
  5. Eat a variety of foods. Make sure you eat from all the food groups.
  6. And the most important! Slow down and enjoy your food. Don’t eat while you drive, while you watch TV or standing in the kitchen because you are in a hurry. Paying attention to what you eat cuts calorie intake like nothing else.

As our food supply is being chemically changed and modified you owe it to yourself to take charge of your eating habits. Want to go a step further? Then start today on one of our Feeling Absolutely Fabulous revolutionary new weight loss programs. So start today! What have you got to lose?

Without our health nothing else really matters.

By

It’s not a new thought, but it is a very important reminder. This January is National Preventive Health Screening Month in the US. Whether or not you are in the US it’s a great time of year to review our health and healthy living priorities. As we set our New Year’s Resolutions and look to the fresh start of a new year let’s make our health and well-being our number one priority.

What does ‘health’ mean to you? The World Health Organization (WHO) defines health as ‘a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity’.

At Feeling Absolutely Fabulous LLC we believe our individual health is made up of four components: body, mind, spirit and emotions. Holistic health care focuses on all aspects of whom we are and who we be. When all these are functioning in a balanced and life supportive way we are healthy. All aspects of health are reliant on each other and the journey to health is not linear. The place to begin is getting honest and real with you. Are you healthy? What areas of your health need adjusting, tweaking, changing? If you don’t know where to begin it’s a really good idea to start with your physical aspect: your body.

For example: Obesity is on the increase, while unhealthy body images are pushed at us all over the media. Obesity is a medical condition in which excess body fat has accumulated to the extent that it may have an adverse effect on our health. This in turns leads to reduced life expectancy and the potential of increased health problems. Being overweight can lead to all sorts of health issues including heart disease, type 2 diabetes, sleep problems and even some types of cancer! It can also affect our mental and emotional states leading to depression and a sense of social disapproval or stigma.

We suggest you begin with taking a good look at your habits: the food you eat, when you eat, how much exercise you get, how much alcohol you ingest, sleep patterns, hobbies, whether work is fulfilling. Really look at how health supporting your lifestyle is. Yes, this year, let’s get real and decide to make the changes that will have us all living healthy and fulfilling lives. Without our health nothing else really matters.

I am taking clients by Skype and telephone appointments so you can start immediately to live your fabulous life. SCT has courses and programs to help you become happier and healthier, including distance education. Feeling Absolutely Fabulous LLC has a series of CDs designed to support you in your quest to live a more healthy life. Don’t know where to begin? Email me to schedule a free 15 minute health consultation.

Live Your Fabulous Life NOW. If not, WHEN?

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.

Spring Cleaning from the Inside Out

By

As the winter layers come off and as the warmer weather arrives, hurrah, we pull out last year’s summery wardrobe and we often realize we have put on more than few extra layers of clothes. Hiding in sweaters we might not have realized a few extra pounds have crept their way on until we start pulling on the shorts! Sound familiar?

To that end, quite a few clients have been in contact about weight loss and the number of ‘cleanses’ on the market. Whether you have a few winter pounds to shed or are looking for a totally new way of living that improves your health and your body awareness, the idea of a ‘jump start’ is sooo appealing! And, just in case you were wondering about what a cleanse should be like and how effective one might be I’ve decided to share my thoughts and research.

Most of the cleanses on the market place and the internet do work very well to give you a quick boost of weight loss. Woohoo, I hear you shout. However, it’s because they are mostly laxative. Beware the ‘completely natural weight loss’ fix. You are mostly likely picking up a box of laxatives-and quite harsh ones at that! They will go through you like ‘a dose of salts’ and you will come out lighter, but will most likely mess up your entire digestive system. For example, many contain Wormwood, which is used to worm animals and can be extremely toxic. I don’t like the idea of using toxins to detox. There are a huge number of these weight loss scams on the market. Many of them work on a multi-level-marketing (used to be pyramid sales) basis with a membership and sales to friends. Your body can be further distressed by taking supplements that contain a whole heap of herbal stimulants to rev up the metabolism!

If you decide to get professional help and go to a naturopathic doctor beware that many naturopaths sell the MLM cleanses and can steer you towards something quite harsh, so shop around before you sign up with one! A good nutritionist is a much better idea. Or better still, unless you have a serious health problem, use your own common sense, do a little research and check out what experiences others have had.

If you like the idea of a cleanse (and this is a good time of year to do one) here are a few I have suggested over the years, going from harshest to gentlest:
Nature’s Sunshine is a MLM company with a good reputation. You can buy directly on-line and not sign-up to sell. The following information is from their site:
‘Dieter’s Cleanse is a safe, simple, convenient cleansing program. Product elements provide dietary fiber, support the production of digestive enzymes and bile, nourish the liver and glandular system, promote detoxification and support the body’s weight-management mechanisms. Each box of Dieter’s Cleanse contains 14 AM packets, 14 NOON packets and 14 PM packets.

Kick off your weight-loss program by using Dieter’s Cleanse for one week. Then begin your weight-management program. The second-week supply of Dieter’s Cleanse can be used during recommended rest periods of other weight-loss programs. This product may also be used by any adult desiring a two-week cleanse. This product could produce bowel movements during the night or in the morning.’

This product contains cascara sagrada, buckthorn and Turkey rhubarb, which are all major laxatives and are definitely not to be used regularly; the body begins to tolerate them and you need to increase consumption to maintain results.

I have done dieter’s cleanse a few times and had to half the amount as it caused cramping and diarrhea. Again, this product contains a high laxative component.

If you really wants to do something major to kick start a weight loss program or feel kinda sluggish, I much prefer the gentle approach of option number two:

Vogel’s De-Tox Box
This is a 10 day natural product program, which contains Calendula Complex, Frangula Complex, Milk Thistle Complex and Solidago Complex. Working on far more than the laxative approach this simple program cleanses gets the liver and kidneys tuned up too. Pollution, pesticides, food additives and drugs contain toxins that can accumulate in your body over time, diminishing normal functions and thereby potentially increasing the risk of disease. Your body may be expending energy fighting these toxins; resulting in loss of vitality, a feeling of sluggishness and even chronic fatigue. It’s therefore not a bad idea to periodically renew and rejuvenate through internal cleansing.

From the website: ‘Formulated by Alfred Vogel, famous Swiss Naturopath, the detox box 10-day program cleanses without fasting or interrupting your normal daily routine. Based on Bioforce’s proprietary herbal preparations, the detox box cleanses toxins from the body by stimulating digestion, activating gland activity in the intestines, and increasing bile and urine elimination. Toxins present in the body are expelled in a mild and natural way through the kidneys and intestines. Because it’s important to eat well while using the detox box, a diet plan is provided to enhance the program’s overall effectiveness.’

There is a laxative component, but it’s only part of the program. The diet plan is simple fruit, veggies, meat–no sugar or processed products. I like this cleanse as it addresses more than the colon and is easy to do. With a harsh cleanse you don’t feel like going to work and you end up very grumpy with headaches and iccky detox syptoms. This simple cleanse is more gentle. I have also broken it into two five days, which I don’t think gives the same results, but you can cleanse Mon to Fri and take the weekend off then go back on. I’ve never found Vogel cleanses to upset my natural body flora and have suggested to clients for years because of its simplicity and the way it fits into daily life. It’s available in most Health Food stores or may be purchased on-line. I do not in any way recommend the Wild Rose cleanse, which health food stores staff often suggest. My brother used to do this one, so I tried it when I stayed with him. It was far too harsh and really messed me up! I had a very nasty de-tox and quit after ten days because I had the runs so bad!!! It messed up my internal flora and took a long while for me to get back to normal b-ms. Beware though that the health food stores tend to love it and to push it. And of course, it does work for many people.

Finally, here’s a simple and easy cleanse (so you might think). You eat nothing but mung beans, rice and vegetables for 14 days. I’ve never made it beyond day 8 because the sheer boredom drove me insane. But it’s cheap and easy to do. I let clients break it a little with a few raisins and the occasional baked apple. This diet allows the body to cleanse while giving the digestive system a rest apparently. It’s a yogic thing. It works, but takes tremendous will power. I do have clients who do a three-day version just to give their body a break.

Phew! Tons of information for you! In short, I suggest doing the Vogel and using it to clean up the body and the diet. Remember, the body is self-cleaning and self-repairing. Non traditional naturopaths do tend to think of the body as dirty and needing to be purged, poked and puked to get it squeaky clean. I come from the school of thought that says love and accept yourself back to health.

Health Warnings: See your primary health care provider prior to use of any cleanse or any major diet change. Do not go on any type of cleanse other than eating well and being good to yourself if you are pregnant or nursing, any medical condition exists, or when taking any medication. Read and follow any product recommendations carefully. Always remember that cleanses are intended for prolonged use. Do not use a cleanse if you have diarrhea, loose stools, or abdominal pain are present or develop as use of these products may worsen these conditions and be harmful to your health. Chronic diarrhea can result in serious illness. If there is any discomfort dosages may be lowered. Keep your cleanse products out of sight and reach of children.

For a long term approach to be comfortable in your body and having lots of energy I highly recommend SCT’s Nutrition 101 course. Even if you have no intention of working in Holistic Health Care this course is an excellent experiential approach to learning what to eat and when based on tuning into your body and eating a healthy diet.

And do let me know how any of these suggestions work for you. I love to hear feedback and you may have something to share with our readers.

Want a little more help, then check out the free information we post on the Feeling Absolutely Fabulous website and you can always contact me for a free 15 minute consultation to decide whether we could work together to help you on the way to Feeling Absolutely Fabulous.

What contribution can I be to you?

Jacqueline Fairbrass
CEO Feeling Absolutely Fabulous LLC
Founder, School of Complementary Therapies

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.

Healthy Options during Barbecue Season

By

One of my favourite things to do is spend time with good friends and family. As barbecue season is in full force, you can often find us sharing stories and laughter in the back yard while someone mans the barbecue. I normally get out of that duty myself, as my barbecue skills are somewhat limited. But I do get involved with the preparation. So, this month for a change I thought I’d share some healthy outdoor eating options.

Instead of the usual beef burger, why not try making your burgers with lamb instead. Try my lamb burger recipe, listed under recipes on this site. Lamb is one of the most easily digested meats. And often the lamb you can find at the local butcher’s has been grown in a nearby field without chemical interventions! Even lamb from the supermarket is often from New Zealand where they have strict regulations around farming.

Top the burgers with goat cheese instead of cheese slices. Cheese slices as nutrition in my opinion is seriously questionable! They contain high amounts of salt and are often full of chemical additives. Go natural and try some goat cheese. Goat cheese is easily digested and many people who are dairy allergic are able to tolerate some goat products in their diet.

I then like to top this off with some caramelized onions. (Find out how to make them by checking out the Recipes section on our site.) Apart from tasting fantastic, onions are a great blood cleanser. There are many claims for the health benefits of onions, including their anti-oxidant and anti-inflammatory properties.

Instead of a beer, how about washing down your burger with a nice glass of red wine? Red wine is high in anti-oxidants and is a great digestive aid. There have been a number of studies indicating that drinking red wine helps heart health. (Oh, and don’t forget to drink your water.)

Don’t fancy alcoholic beverages? Try making a nice lemonade and adding some lavender to the mix. Not too much, as it can taste soapy. A little lavender will make your lemonade a little more special and will be more soothing to the digestive tract than the traditional lemon alone. Or if you are feeling adventurous, try our fabulous Rosemary Lemonade from the recipe’s section.

And any meal outdoors is topped off well with a nice dessert. Now that August is here many people seem to think that berry season is over. So, the strawberries and raspberries have passed, but my favourite fruit is just coming into its own. That’s the blackcurrant! Warm up some blackcurrants and pour over vanilla ice-cream. Soooo yummy! You can pop some peaches on the barbecue and add them to this for added fibre, vitamins C and A, and lots of other nutrients too. Blackcurrants are great for your kidneys, are high in anti-oxidants and vitamin C. I personally like a little brandy mixed into the blackcurrant mixture. It does help with digestion!

Please do try out our recipes and suggestions, and let us know how you get on. I often get requests from clients and students about recipes and we have a recipes section to help people. If you have any healthy recipes you would like to share, please send them to us. We’ll put them up on our website to share with our web community.

Enjoy the rest of the summer. I’ll see you in September.

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.

Lemon Basil Cookies

By Leave a Comment

Lemon Basil Cookies

1 cup of fresh lemon-basil leaves
1 3/4 cups of sugar (divided)
1 pound butter (softened)
14 cup lemon juice
1 large egg
6 cups all-purpose flour
Fresh basil sprigs

Basil and 1/4 cup of sugar process in food processor until blended.
Using and electric mixer beat butter until creamy, gradually adding remaining sugar 1 1/2 cups. Continue beating and add lemon juice and egg. Beat until blended. Gradually add flours and basil mixture. Beat until blended.

Shape dough into 1-inch balls, and place 2 inches apart on a lightly greased baking sheet. Slightly flatten with bottom of glass dipped in sugar.

Bake at 350 for 8-10 minutes or until lightly browned. Coot on wire racks. Garnish with basil leaves.

Enjoy!
Recipe courtesy of Emma Fairbrass..

Love, Comfort and Food

By

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.

Easy Ways to Improve Energy This Spring

By

As we enter March I start to think of the Spring coming and the idea of Spring Cleaning comes to mind. Not only do we get to Spring clean our homes, I think of Spring cleaning my holistic self, that is body, mind, spirit and emotions. One way I do this is by improving my mood all round by taking a healthy look at my diet. In particular, it’s time to look at my blood sugar levels as like most of us, I have a tendency to crave more carbohydrates and therefore more sugar when the weather is cold. (Check out last month’s article for more information.)

So this month I am sharing with you some of my suggestions to help you improve the stability of your blood sugar levels and thereby improve your energy, mental alertness, emotional stability and nurture your whole self:

1.  Start by replacing refined sugar products with fresh fruit. Fresh fruit contains naturally occurring sugars. They are carbohydrates. Unlike refined sugar, naturally occurring sugars in food are processed more slowly and without the extreme rise and dips of energy. Whenever you crave something sweet try eating an apple. Apples are nature’s fast food. They are easy to carry with you and easy to eat. You may feel a little deprived at first, but you will adapt and eventually find those sugary snacks too sweet! If you don’t like apples or have a food sensitivity to them, try other types of fresh fruit.

2.  Next step is kicking the coffee habit. A good way to start is by using good quality decaffeinated coffee. You will need to do this gradually or you may find the withdrawal process produces headaches and other side effects that may give you an excuse to give up. Withdrawal symptoms may possibly include headache, irritability, and inability to concentrate and stomach aches. Go slowly, for example if you drink 5 cups of caffeinated coffee or sodas daily, cut to 2 or 3 each day for a week, replacing the other 2 or 3 with decaffeinated coffee and/or all natural sodas (available in health food stores and green sections in supermarkets) or better still just drink water. The following week change to one or two cups of coffee or sodas daily, and gradually bring yourself to using none or just keep it at one a day. Try herbal teas. Most herbal teas contain no caffeine. If in doubt, read the label. Green and black teas contain caffeine based on steeping time , but on average contain around half the amount of caffeine present in coffee. There are hundreds of herbal teas on the market nowadays. Start by buying sample packs and find your favourites. Try coffee substitutes, you may find you like them. Limit your caffeine to one coffee or soda a day and feel the difference in your energy levels.

3.  Third step is to drink water. I know I’m always going on about drinking your water, but it really does make a difference. Try it and see! Drink between 6 and ten 8oz glasses of water daily. Water helps us to flush out the adverse chemicals that may build up in our body by increased anxiety. So drink your water and flush the system. In addition we need the water to keep the digestive tract working. As you are increasing the amount of dietary fiber you are eating (remember we looked at that last month) you need to increase the water to allow the fiber to bulk and move along the digestive tract. Don’t like water? Try fizzy spring water with ice and a slice of lemon and drink it from a beautiful glass. Keep a jug of water in the fridge and add fresh peppermint or lemon or oranges to give the water some taste. Carry a 1.5 liter bottle with you in the morning and promise yourself you’ll finish it by bedtime, then finish it by noon and feel pleased with yourself!

4.  Next step is to make sure you add protein to your diet. Protein helps to keep sugar levels stable by being slow-burning fuel in the body. It is found in nuts, yogurt, beans, fish, meat, poultry, tofu and lentils. Find out which proteins work for you and include them in your diet. Often we think of protein as meat, however not everybody metabolizes meat protein well. Include the vegetable based proteins in your diet and see how you feel. The American FDA in conjunction with the World Health Organization has concluded that animal complete proteins that contain all the essential amino acids such as milk, eggs, meat and the complete vegetable protein soy are of most value to the body. You will feel more energy and a sense of well-being and any physical sensations of stress will lessen when your body has the right fuel. Start by ensuring you have a variety of sources of protein.

5.  And step five is to make sure you have some good healthy carbohydrates in your diet. Carbohydrates, like proteins are also slow burning energy and contribute to a sense of fullness when part of a balanced meal. They provide energy.  In addition it is believed that carbohydrates increase the seratonin levels in the brain, which then promote a calming effect.

If this seems a little confusing to start on your own and you would like some help to get started on a personalized wellnessProgramcontact me. Consultations available in person or by phone. Begin Spring as you mean to carry on and start taking care of yourself now! Email me jf@jacquelinefairbrass.com for an appointment.

Juliano, L M (21 Sept 2004). “A critical review of caffeine withdrawal: empirical validation of symptoms and signs, incidence, severity, and associated features.”. Psychopharmacology 176 (1): 1–29. DOI:10.1007/s00213-004-2000-x
http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/basics-base/count-maximum/index_e.html sourced July 10, 2007
Caffeine in tea vs. steeping time (September 1996). Retrieved on 2006–08-12.
http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/choose-choix/beverage-boisson/index_e.html sourced July 19, 2007
Protein Quality Evaluation, Report of the joint FAO/WHO Consultation, sourced July 9, 2007
http://www.chm.bris.ac.uk/motm/serotonin/depression.htm sourced July 9, 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!

By

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.

3 Steps to Instant Weight Loss & Increased Energy

By

Well, it’s that time of year again. As the sun begins to appear on a more regular basis each day we start to shed our layers of clothing. And often what we find underneath has us looking forward to winter days and sweaters again! If you have gained a few pounds over the winter months and would like to drop them before the summer, but do not want to go on a diet plan or join the gym…keep reading, I just might have some answers for you

  • Try taking wheat out of your diet

No, I’m not promoting a carb-free diet plan! What I’m suggesting is that you remove wheat and replace it with other grains. According to Dr. Susan Lark, one of the most common food allergens and a major cause of false fat in many people is wheat. Wheat contains a protein called gluten, which is difficult to break down, absorb and assimilate…all of which can trigger fatigue, depression, bloating and intestinal gas.

  1. Try this for one week: substitute your usual wheat breads with bread made with rice, millet, amaranth, quinoa, or soy and oat; crackers made with rice or potatoes; pasta made with corn, rice, quinoa, or buckwheat; and cookies made with rice, oat or millet flour. Check out your cereal box and go for a wheat free option in the morning. Don’t know where to get them? You’ll find plenty of delicious options in your local health food stores or that green healthy aisle in your supermarket.Reluctant to try? Think about these factors:
  2. You don’t have to diet.
  3. You don’t have to get up early to go to the gym before your day begins or run a marathon or punish yourself with hours of boring exercise.
  4. You won’t go hungry as you will still be eating.
  5. All you will be doing is:
    • You will simply eliminate one food that can trigger inflammation and pack on false fat. And with this one simple step, you may be on your way to shedding those unwanted pounds

(Note: this may or may not work for you. But if you are interested in a personal eating plan to find out if you have a wheat sensitivity or are sensitive to other food types which may be resulting in weight gain and loss of energy, contact me for an appointment by email today and get started on a personalized programto a healthier you!)

  • Reduce your appetite

Yes, I know how to do this! And, I’m sharing it with you, here, today, now and for free!

  1. The big trend has been to tell people that to lose weight they need to avoid fats. But some essential fats help you feel full and can even reduce your appetite! It’s true! And, what’s more is that fibre is also known for this.
  2. Flaxseed will add both these to your daily diet. It’s full of omega-3 fatty acids and an excellent source of fiber. Bonus: the essential oils in flax may also help do wonders for your skin.

Flaxseed is a small seed that resembles a sesame seed. You can use it in a variety of ways — but it must be milled or ground for the nutrients to be released. Get a coffee grinder and pop a few tablespoons in each morning, sprinkle on your breakfast and enjoy the benefits. I suggest four to six tablespoons daily, alone or sprinkled on food. Milled flax tastes great in hot or cold cereal, on salads, pasta, or in shakes.

(Note: this is part of a healthy lifestyle change that may be beneficial to you. If you are in doubt abut whether this can work for you, please contact your MD before trying it out and/or make an appointment with me and get started on a personalized program to a healthier you!)

  • Feel full longer

  1. You know this one by now, I’m sure:
    • Drink more water: 8 to 10 glasses a day. Often our body registers hunger when we are actually thirsty. Try a glass of water first and wait and see. See Article Feb 2006 for more info.
    • If you are taking the flax, you’ll need to drink more water to bulk it up as it sweeps through your colon giving you a nice spring clean! See Article March 2006 for more information on spring cleaning the body.

If you feel at anytime you would like some help with getting your diet back on track and are looking for someone with a balanced approach to assist you on apersonalized wellness program call 206.201.2764 for an appointment. I can help you with a spring cleaning Program that will lift your spirits, tune up your body and lose some of those winter pounds.

And please, let me know your progress! I’m always happy to hear from readers about their personal experiences using the tips provided.

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.

The Perfect Cuppa…Feeling Good and Looking Good With Tea

By

More info from the Feeling Absolutely Fabulous Program™

Remember Peter Rabbit? After a day pilfering the farmer’s cabbages, Peter had a tummy-ache. So, what did his mum do? Gave him a nice cup of chamomile tea, and sent him to bed. Well, this remedy works for people as well as rabbits! Want to learn more? Then read on…

Second to water, tea is the most popular drink on the planet. Yes, even more popular than coffee! Tea has been around for years and is considered on of the world’s oldest beverages. It warms you up when you are cold, comforts when stressed, energises when you need a pick-me-up, and tastes good too! And currently, is one of the trendiest drinks, gaining popularity with the rich and famous.

What is Tea?

There are two major branches of tea, the “herbal” variety and “real” teas. The difference? Herbal teas contain no tea. Herbal teas are made only with brewed herbs. Real or true tea is made from the leaves of the tea bush, Camelia sinensis. Real teas include oolong, black and green. Herbal teas may be made with hundreds of different herbs–alone or mixed together to form blends.

The third type of tea available, and this often confuses people, is flavoured tea. Flavoured teas very often contain a mixture of black tea and herbs or oils. For example, one of my favourite teas is Earl Grey; a blend of black tea and oil of bergamot.

“Tea – the cups that cheer but not inebriate.” William Cowper

Tea time has never been so good…

All tea offers health benefits. You just have to pick the right one for what ails you. Black, green and oolong teas offer you a dose of flavonoids, which some scientists believe lower our risk of cancer and heart disease. Flavonoids help to protect our body cells from free radicals, which destroy body cells. Is that why us tea drinkers look younger than coffee drinkers?

Name that tea!

Orange pekoe – your regular black tea. Not an actual type of tea, but a cut of leaf. Small pieces of tea to make it quick and strong.

Darjeeling – delicate black tea. The tea of choice for those of us who do not like a strong, dark cup. Known as the champagne of teas!

English Breakfast (or Scottish, or Irish) robust black tea. Good as a “pick-me-up”, either in the morning or in the afternoon.

Green tea – subtle and fresh, as long as you don’t over steep. Often served in Chinese restaurants, this tea is currently the tea of choice for health and well-being.

Oolong – more delicate than orange pekoe in flavour and colour.

All the above teas contain some caffeine. A general rule is the stronger the tea the more caffeine. So these teas do work to lift your mood, and cannot be consumed willy-nilly before bedtime.

Herbal Teas

Obviously the benefits derived from herb teas depend on which herb the tea is made with. A really simple way to enjoy herbal tea is to pick fresh herbs from the garden, pop them in a teapot and add boiling water. Steeping time depends on the herbs, bet between 5 and 20 minutes is a guideline. Sip and see if it’s ready for you.

If you are new to drinking herb teas, you probably will not like the idea of drinking something that tastes too “twiggy”. So, let’s start with a few “beginner” herbal teas:

Peppermint – good hot or cold, this refreshing tea is gentle on the digestive tract and therefore very suitable after dinner. Use cold peppermint tea bags on your forehead to sooth a headache—lie down and relax for 20 minutes.

Chamomile – another herb tea that works hot or cold and is good for the digestive tract. Some people find this tea very sweet, and it has long been recommended for children. Only thing to watch is allergies to members of the asteracea family. If you use teabags, save them and when they are cool, lie down and put them on your eyes…any puffieness is reduced and after 10 minutes your eyes will feel refreshed.

Lemon Balm – This herb grows easily in the garden and can be made by filling a mason jar with herbs and covering with water. Leave on your windowsill in the morning and come home to a cup of “sun tea”. Has a gentle lemon taste that is refreshing and uplifting without caffeine. Putting the herb in your bath along with some Epsom salts will help to soften your skin.

Rosehip – Fruity tasting herb tea available in tea bags, high in the favonoids mentioned earlier and Vitamin C. This was often given to babies in the UK as a dietary supplement. I guess we had to start drinking tea at some time!

If you would like more information on how herbs can be introduced into your diet to help your health, please call me for an appointment at 206.201.2764.

If you would like to learn how to make “the perfect cuppa”email me and put “perfect cuppa” in the subject line – I’ll send you instructions.

Happy Tea Drinking!

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.