Sharon

Solholistic
 

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Detoxification challenge 2010

Yes I know we say it year after year as our new years resolution. "I need to lose weight, do more exercise etc".
What actually I suggest you do, for those of you who are like me, that preach to other people on the rights and wrongs of a healthy lifestyle yet always use the excuse "I don't have the time to make a healthy meal or exercise regularly ............" is PUT YOURSELF FIRST NO MATTER WHAT!

Okay, so this is the first step.
  • Positive mental attitude at all times- I can, I will, I am, I do. Avoid doubt, be a risk taker!
  • Like and love yourself
  • Be true to yourself
  • Avoid negative people
  • Find a creative hobby
  • Remove your weighing scales!!
  • Find out if you have any food allergies- Bloating and excess body fluids can be a result of allergies so eliminating can slim you straight away
  • Read affirmations to keep you inspired
  • Take some form of relaxation for at least 30 minutes a day.
  • Eat your main meal at lunchtime if possible
  • Eat little and often
  • Drink 2 litres of water a day
  • Do not go shopping when you are hungry!
Hopefully you are now mentally prepared. I suggest now you think about what sort of exercise you could possibly do every day including, walking to the bus stop, walking the dog, walking up and down the office, cycling to work, joining a dance class etc. Make a note of it and use it in your plan.
  • Buy a body brush
  • Make sure you have stocked in the cupboard, wholegrain rice, lentils, beans (variety), chickpeas, cider vinegar, olive oil, sunflower seeds, pumpkin seeds, flax seeds, goji berries, prunes, oatcakes, rice cakes, cumin, chilli, blackpepper, bouillon stock, marmite and peanut butter
  • Always have a mixture of at least 3 different fresh green leafy vegetables per day (that are in season). Sprouts are a brilliant superfood to have at the moment.
  • As in the previous blog I suggested stocking up on blueberries, oranges and lemons which are great detoxifiers.
  • Eat oily fish at least 3 times a week and red meats no more than 3 times a week
  • Check labels on foods for hidden sugars, fats and salt
  • Yes buy chocolate! 70% or more cocoa solids
  • Eat pure when possible
  • Have regular lymphatic drainage massage
  • Don't eat  a heavy meal after 7.00p.m
  • Drink water and fresh lemon juice half an hour before and after every meal
  • Invest in a liquidiser and juicer for preparing soups and smoothies
Now you have some basic guidelines you need to plan a schedule to get you organised.
Below is an example of my ideal day that will be a must for the challenge!!
  • 7.30a.m. Drink a glass of warm water(not hot, not cold) with a squeeze of fresh lemon juice
  • 7.45a.m. take the dog on a brisk 30 minute walk making sure my heart rate increases to exercise my heart muscle which will improve my circulation to help with the removal of toxins!
  • 8.30a.m Prepare for a shower by brushing my body from toes to head always towards the heart for a minimum of 1 minute on each body part to really boost the circulation to the surface of the skin. The skin should give a mottled look and the body gets lovely and warm.
  • Ideally get into a cool shower then gradually heat up the water inter changing the temperature again to flush out toxins in the cells finishing with cool. REMEMBER -"I CAN"- brrrrrr.
  • Massage digestive area from the right lower abdomen, up to below the ribs across and down to the left side finishing in the lower left side. The showerhead can be used on high pressure to achieve excellent results for getting the digestive system to work harder and reduce constipation.
  • After the shower, massage the body using a cream or body lotion (Solholistic has produced an anti cellulite lotion for this challenge) containing detoxification oils such as fennel, lemon, juniper berry, cypress and grapefruit.
  • Concentrate also on massaging the face draining outwards towards the ears
  • Have breakfast even if it is just a piece of fruit!! To have a substantial breakfast however can set you up for the day making picking less of a temptation. I suggest porridge with banana and seeds or wholegrain cereals with almond, soya or rice milk. Herbal tea or warm drink of choice. Remember glass of water afterwards too.
  • Midmorning have a piece of fruit of choice with a handful of seeds mixture or 6 almonds, 3 brazil nuts or walnuts or snack of your choice. I piece of carbohydrate with 1 piece of protein to keep the blood sugar levels evenly balanced which will ward off  hunger pangs and addictions
  • Lunch time is good to have a substantial meal containing potatoes, rice, pasta or bread. Only one of these as carbs is suggested. A piece of fish or meat of choice no bigger than the palm of your hand and 3 different vegetables containing at least 1 green leafy vegetable. Remember the water before and after. Homemade soup would be a great starter or seafood cocktail using cider vinegar and lemon as condiments with chillis, blackpepper, cumin or nutmeg as fragrant, no calorie ingredients to spice up any dish
  • Mid afternoon again a piece of fruit or dried fruit with 2oz cheese, ham  or a few nuts. 2-3 ricecakes or oatcakes with hummus, guacomole, cottage cheese or  yoghurt.
  • Dinnertime could be a starter of fruit cocktail followed by salad of roasted vegetable with beans, lentils, fish , meat or eggs. Try to avoid bread, rice and pasta at this meal
  • Mid evening glass of water, banana and segment of dark good quality 70% chocolate
  • Retire to bed by first having a relaxing bath using the detoxing essential oils for better elimination
  • During the evening walking the dog again and of course in between working as normal
It is important that you get organised and have a plan. It doesn't have to be hard and you don't have to deprive yourself. It is all down to commonsense!!

If you want me to send you a daily diary sheet to get you started please email me. I will even assess it for you afterwards if necessary. It is amazing when we start writing down everything we eat we can actually see where we are going wrong. Sometimes we may not be eating enough!!
I will be starting January 1st and will let you know my progress. I would be very interested to see how you have done it also let me know your experiences.

GOOD LUCK
Sharon Bates,

7 fruits associated with the 7 chakra colours

Well its that time of year again! Having to keep warm with the winter chills. For your defence system I have chosen 7 fruits representing the colours of the 7 chakras. All of these fruits can also be included as part of a detoxification programme for the New Year. You cannot go wrong by stocking up with the following ingredients to help you through the Christmas season.
If you have any interesting recipes using any of the following that you would like to share please subscribe to solholistic blog and be entered into the New Year draw!!


ROOT-RED- Goji berries: Discovered in the Himalayan mountains Goji Berries are thought of in the Orient as anti - aging strength building superfood. This sacred berry is so cherished by the Tibetan monks that they traditionally honour it at the end of every year for a two week celebration. It looks like a red raisin and contains 19 amino acids, 21 trace minerals, natural chemicals that support the immune system and a complete spectrum of antioxidants and betacarotene. This berry is among the highest source of carotenoids in any common food.
They can be used in baking, on cereals, in salads, curries and used to eat on the move with nuts and seeds. They can be bought from any health food store and in some supermarkets.





BASE-ORANGE- Oranges: Fruit of the winter season and a perfect accompaniment to fighting winter chills. Other than Vitamin C which promotes a healthy immune system oranges are known to contain many cancer fighting ingredients including phytochemicals and compounds from the carotenoid family. Some compounds called limonoids give citrus fruits their tangy and bitter taste and are thought to give them their highly effective anti cancer properties.There are many different varieties including blood, navel, persian, florida and valencia. Oranges can be used as accompaniments to meats and fish (being high in acid can help break down saturated fat), in fruit salads, and squeezed to make a very nutritional vitamin drink.





SOLAR PLEXUS-YELLOW- Lemons: Very versatile fruit perfect for all seasons. Great for detoxifying the body. Lemons contain vitamin C vitamin B6, magnesium, potassium, copper, thiamin, riboflavin, pantothenic acid and iron. Although lemon appears acidic it actually changes to alkaline in the body making it good for arthritis and balancing the blood pressure. Containing many B vitamins also makes it good for stress. I suggest everyone include lemon on a daily basis for drinking in water to detoxify the system especially before food. Lemon also makes a good accompaniment to fish. Having many uses it is also good to use in household cleaning as a degreaser.






HEART -GREEN- Avocado:Avocado is an underestimated fruit that is highly nutritious. It contains nearly 20 vitamins, minerals and plant compounds adding value to the daily diet. Avocado contains polyunsaturated and mono fats making it a much healthier option than saturated fats. It contains 81 milograms of the carotenoid lutein and 19 milograms of beta carotene which some studies suggest is good for healthy eyes. Being soft and creamy it is one of the first fruits that a babies can enjoy as it is sodium and cholesterol free. Avocado can be added to salads and used as an accompaniement to fish and cold meats.The unsaturated fats are known to aid and support normal growth of the central nervous system and the brain. Over ripe avocados can be used to make a nutritious dip for crudites. Rubbing the flesh of the fruit into cellulite also aids detoxification.


THROAT-BLUE- Blueberries: Blueberries contain a high percentage of antioxidants and various phytochemicals which help in the fight against certain diseases. New research shows that wild blueberries contain the highest cellular antioxidant activity than any other fruit. The dark blue pigment in the fruit contains anthocyanin which is natural compound giving many benefits to the blueberry. A diet rich in blueberries is said to help lower the blood pressure making it invaluable in the protection from heart disease, urinary tract infections and certain cancers. Containing many vitamins including A, B6, C and E, iron magnesium and zinc they are quite versatile and can be added to cereals fruit salads, cake mixtures and made into preserves. A healthy snack could include blueberrys with some seeds or nuts of your choice.


THIRD EYE-PURPLE- Prunes: Prunes are dried fruit of plums. They contain fibre and sorbitol which is a stool lossening sugar making them very effective against constipation. Prunes have vitamin A, B, C, calcium, iron, phospherous and potassium making them very nutritious and highly antioxidant. Being good for anaemia they help with vitality and normalising blood circulation. They are known as a remedy for sore throats and because they have a high content of beta carotene they can help in the prevention of cancer. Quite versatile prunes can be used in fruit salads, on breakfast cereals, as an accompaniment to meats and used in cakes as a form of sugar. Prune juice is made by softening the prunes in a steamer then putting them through a pulper or sieve to create a watery puree. The prunes and their juice contain a natural laxative called dihydrophenylisatin.


CROWN-WHITE- Coconut: I have chosen coconut because it has a white fleshy centre and is a type of fruit. Early Spanish explorers called it coco meaning "monkey face" which is also appropriate as the colour white also represents the crown chakra refereing to the head. Coconut is a highly nutritious food containing fibre, vitamins and minerals and was used as a staple diet in many parts of the world. The coconut provides a nutritious source of meat, juice, milk and oil. It is the oil however that makes the coconut a truly remarkable medicine. It has been described as the healthiest oil on earth. All fats are composed of molecules called fatty acids. Coconut oil contains medium chain fatty acids or MCFA. These MCFA do not have a negative effect on cholesterol and help protect against heart disease. The oil used in cooking and on salads is good for speeding up the metabolism so sluggish digestion and sufferers of hypothyroidism benefit greatly. Coconut in one form or another helps with many problems ranging from killing bacterial, fungal and viral infections to helping obese people to lose weight. Coconut can be used in various ways. The milk is used in oriental dishes, the oil for everyday cooking and the coconut fruit can be added to cakes, deserts, salads etc.

Sharon Bates Dip: I.T.E.C. AOR, NA, SPA, MIFPA

Figs for fibre In season September

In Spain at the moment figs are very much in season. Eating foods in season are much more nutritious because they are a lot fresher and therefore contain more living enzymes etc. They will also be cheaper because they havent been forced and there will be plenty of them in the shops.

Figs are high in natural and simple sugars, minerals and fibre. They contain good levels of potassium, calcium, magnesium, iron, copper and manganese.

Dried figs contain an impressive 250mg of calcium per 100g, compared to whole milk with only 118mg.Health Benefits

The health benefits of figs include promoting healthy bowel function due to the high levels of fibre. Figs are amongst the most highly alkaline foods, making them useful in balancing the pH of the body. They are a good source of potassium, important in helping to regulate blood pressure.

10 Tips for Incorporating Figs in your Diet.

1) Eat dried figs as a healthy energy snack. For extra flavour and nutrients, stuff them with nuts and a little honey

2) Add figs to baked goods such as muffins, cakes and muesli bars.

3)Add dried or fresh figs to porridge, oatmeal or breakfast cereals.

4) Stew dried figs in fruit juice with other dried fruits to make a delicious fruit salad. Sprinkle with cinnamon and nutmeg before serving

5) Poach figs in red wine or fruit juice and serve with Greek yogurt or creme fraiche.

6) Add quartered fresh figs to a salad of fennel, rocket and parmesan cheese.

7) Stuff fresh figs with goat's cheese and chopped almonds and serve as an appetizer or dessert.

8) Make a fig butter by boiling dried figs in fruit juice until soft. When all the liquid has been absorbed, place the mixture in a food processor and blend until smooth. Use to spread on rice cakes, toast or crackers.

9)Add chopped fresh figs to rice, quinoa , pasta or couscous dishes.

10) Make a fig tart by grinding two handfuls of walnuts in a food processor. Add one packet of dried figs, 1/2 packet raisins, 200ml apple juice, 1 tablespoon grated orange zest, 2 tablespoons honey and 1/2 teaspoon cinnamon. Process until the mixture is the texture of a sticky paste. Press into a pastry case and bake at a medium heat for 35 minutes.

If you have any interesting recipes on figs or any foods currently in season please share. Thank you

Food Buying Tips

With the current economic situation being at an all time low we need to look at all sorts of ways to cut back and reserve our resources. Keeping warm is essential of course and one important way of fuelling the body is through food. Buying the right ingredients will not only keep you warm but will keep more money in your purse. My tips include:



  • Buy seasonal fruit and vegetables they will be cheaper and nature provides them for this time of year for a reason!

  • Rice, pasta, potatoes and wholemeal bread provide carbohydrates that will fuel your system.

  • Buy cheaper cuts of meat and slow cook them for heartwarming soups and stews.

  • Lentils, beans, chick peas and pearl barley add body to casseroles, soups and stews and go a long way.

  • Liquidise stale bread to make breadcrumbs to make chicken drumsticks or cheaper cuts of fish more interesting.


My First Post

This is all new to me. I hope to write about some interesting things that i see as a therapist and give some advice on what course of action to take for certain ailments. My background as a therapist was in the United Kingdom, but i now practice in the tranquil village of Sella in Spain. I have just started to sell my own products online at my shop with the help of my brother in law at http://www.solholistic.com/. Please have a look and give me some feedback on what you think of my site.

 

 
 

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