Golden Milk - The key to staying healthy this Winter

As the evenings are drawing in and the weather begins to change it's time to journey inwards and begin to look after yourself a bit more. Begin to spend more time indoors, eat more comforting foods to warm us from the inside out and get cosy in front of the fire with your loved ones. 

This is my go to concoction to not only make you feel warm and settled inside but to also stave off all those nasty colds, flus and tummy bugs that surface this season. A cup of this every night, or even every second night and I promise you, you will feel on top of the world. The benefits are huge and I've listed them below. 

Ingredients:

One cup of milk (Cow's/Goat's/Almond/Oat etc)

1 teaspoon of Cinnamon

1/2 teaspoon of Turmeric

1/2 teaspoon of Dried Ginger

1 teaspoon of Honey

Optional: 1 teaspoon of Matcha Green Tea

Method:

Pour one cup of milk into a saucepan and heat on a low heat. Do not allow this to boil and froth.

Add in the dried ingredients and stir well. 

Once it is just about to boil remove from the heat and add in the honey. Stir well to dissolve.

Serve in your favourite mug in front of the fire under a blanket!

Note - you may need to stir it periodically throughout drinking. 

Dietary Information:

Vegetarian

Vegan (if you use alternative milk and no honey)

Gluten Free

Wheat Free

Refined Sugar Free

BENEFITS! 

The benefits of this milk mixture are immense:

Ginger is good for digestion issues, nausea, natural anti-inflammatory and boosts the immune system. 

Turmeric is a natural anti-inflammatory with amazing healing and cancer fighting benefits, it boosts the immune system, lowers cholesterol and stabilises blood pressure. You can find more on the benefits in my post HERE

Cinnamon helps to stabilise your blood sugar and burn fat more effectively.

Matcha Green Tea is high in anti-oxidants (repair damage to the body), promotes calmness and relaxation, increases energy levels and boosts the immune system. 

Don't let the colour put you off. Have a sip and enjoy the sweet, milky goodness. I have come to really enjoy this drink although it did take me a good few cups to get used to the taste and texture. 

Touch wood it has been 2 years since I have been to the doctor or bought or taken any medication. I haven't been ill or out of work as I'm confident it is because I look after my body and make sure my immunity is boosted to the highest degree. This drink being part of that routine! Stay healthy my Jeanies and get that immunity sorted before you fall ill!

Tuesday's Change Week 14 - Cold Shower

The benefits of a cold shower (no jokes please!) are immeasurable and I can honestly say cold water cured me of a dreaded cold the morning of my wedding!

I had been suffering with a runny nose, feeling miserable and lacking in energy. A combination of stress, December storms and the excitement of the event. We had arranged to go for a swim on the morning of the wedding, braving the late December weather and icy cold waters. Lots of people advised against it, saying I would 'Catch my Death' but something was telling me to do it!

I now know exactly how it cured me. Want to know too? Keep reading.

How to take a cold shower:

1. Turn the water on, set to cold.  It doesn’t have to be ice cold, just cold.
2. Feet first. Your feet will adjust to the temperature fastest so get them under the spray and work your lower body under the water as quickly as you can. By the time the water is splashing your stomach you’ll be looking for a distraction so…
3. Hands second. Get your hands and arms wet, then splash water over your torso. By now your legs and front should be thoroughly wet.
4. Head under! You’re going to be be breathing heavily and involuntarily so be careful not to inhale any water through your nose or mouth.
5. Back last. Millions of nerve fibres are routed through your spine so getting your back wet is the hardest part. You’re going to feel a lot of sensations, almost an electrical charge crackling up and down your back. Get this wet last and try and spend as much time with the nozzle directed at the spine.

Why to take a cold shower:

1. It improves your immunity and circulation. Running cold water over your body at the end of a shower can improve circulation as blood is sent throughout your arteries to surround your organs. It can be viewed in the same way we run certain systems at high performance every so often to keep it maintained and well oiled. Increased blood flow can also help certain skin and heart issues as well as lower blood pressure, help clear blocked arteries and improve our immune system.

2. Eases stress & depression. Cold showers have also been shown to help decrease stress levels. One study found that exposure to cold helped decrease uric acid levels and increase glutathione, an antioxidant considered to be one of the most important for a healthy body. The participants swam regularly in ice-cold water during the winter months and it was found that they adapted to repeated oxidative stress. Another study found that cold hydrotherapy (i.e. cold showers) helped to improve moods and had an anti-depressive effect with no bad side effects or creation of dependency. Subjects were tested with one to two cold showers at 38 degrees Fahrenheit that were two to three minutes long. These were followed by a five-minute gradual adaptation to make the procedure less shocking. (see the link here for references to these scientific studies).

3. Speeds up muscle soreness and recovery. A study conducted in 2009 found that people who rested or immersed themselves in cold water after their exercise saw a decrease in onset muscle soreness caused by resistance training, cycling or running. It was found that a 24 minute bath in water with temperatures around 10 – 15 degrees celsius (50F – 59F) was most effective. Taking a cold shower after your workouts would still have a positive effect on muscle soreness as well. The longer you go the greater the benefit. Research also believe that alternating hot and cold at the end of a shower after a workout may help reduce pain and speed recovery by decreasing blood lactate concentration. (see the link here for references to these scientific studies).

4.  Improves hair and skin conditions. Hot water can dry out your skin and hair. Of course, it doesn’t help that there are high levels of chlorine coming out of our showers which has a drying-out effect on skin and hair as well. If you can run your shower colder or finish cold at the end, it’s a natural way to keep your skin and hair from drying out as cold water tightens cuticles and pores. This helps to prevent natural oils on the scalp and skin to be stripped away so easily. By keeping a proper oil balance you will have soft, shiny natural looking hair. This also helps to keep the skin and scalp cleaner as well.

5. Increased energy and cleansing breath: To combat the stress and shock your body goes through something called vasoconstriction occurs. Your blood vessels constrict pushing blood out of your muscles and extremities and into your core. You breathe more deeply during this state in order to oxygenate your system. You’ll feel better, more energetic and awake. As an added bonus this improves circulation and helps your muscles recover from exercise more quickly.

6. Boost your metabolism, detox and aid fat loss. The sudden, sharp change in temperature sets your body's metabolism and lymphatic system into overdrive. This will help your metabolism speed up and promote drainage of toxins from the lymphatic system all aiding fat loss and an overall better working of the digestive system.

Well if they aren't 6 good reasons to brave the cold I'm not sure what is! Take a look at a similar post I did last year on the benefits of cold water here.

So all you have to do is blast yourself with cold water, preferably first thing in the morning. I wash in normal temperature shower water and then blast the body with cold just before I get out. It is so invigoration and will set up your immunity, skin, hair, mood and energy levels for an amazing day ahead.

Brrrr but worth it!

Tuesday's Change Week 5: Oil Pulling - Detox and boost Immunity

This week's Tuesday's Change is a simple one but takes some practise and some getting used to. I have been oil pulling on and off for a while now and in January I decided to make a proper committment to it. I over indulged so much over Christmas my body was showing it. Since I've been doing it every day (I think I missed 2 days in Jan) I can really see the benefit in my skin, teeth and just how I feel. I feel cleansed and my skin is glowing. It's also freezing cold here in Germany and I'm house training a puppy so I'm in and out of the cold almost every 20 minutes. So far I've had no sniffles or cold! It really works to boost your immunity!


So what is Oil Pulling? this tutorial video above will help you get set up and learn all about it.


It is an ancient Ayurvedic treatment dating back over 3,000 years, oil pulling involves placing a tablespoon of extra virgin organic cold pressed oil (I use coconut oil, but sesame or olive oil is fine too) into your mouth and then swishing it around for up to 20 minutes. I started with 5 minutes and worked my way up. Swish it around your mouth, pulling it between your teeth, then spit it out. Whatever you do, do not swallow the oil as you will ingest the toxins you are trying to wipe out. Afterwards brush your teeth with an all-natural fluoride-free toothpaste, and rinse your mouth out. And you’re done! It really is that easy.

The mouth is home to millions of bacteria, fungi, viruses and other toxins, the oil acts like a cleanser, pulling out the nasties before they get a chance to spread throughout the body by swallowing.

This frees up the immune system, reduces stress, curtails internal inflammation and aids overall health. I do it while preparing Eamon's (my new puppy) breakfast and taking him for a walk. You can do it while you lie in bed waiting to wake up, or even as you shower first thing in the morning.

My partner loves this as I can't natter away to him in the morning (I'm a morning person!) while he is waking up! It also gives you some time to yourself where you can just be silent and connect to yourself.

It will feel bizarre at first and you'll be so tempted to swallow the oil or spit it out. But be patient and allow yourself time to get used to it. Build up the time and amount and if you feel the oil increasing in volume this is good. It's pulling all the toxins from your mouth and you will then get rid of them when you spit!

Benefits of Oil Pulling:

Improved gum and teeth health

 Detoxify and clears up any skin issues

 Great for people who suffer with sinus, congestion or phlegm issues

Aids fat loss by detoxifying the entire body

 Better breath and whiter teeth

Improved Energy and Immunity

Improved sleep

 Regulated hormones - help with menstrual cycle and fat loss

Reduces Headaches

Dramatically reduces hang overs!

Check out this great article about someone's honest and real feedback after trying oil pulling here.

And that's it guys. Try it and let me know how you get on! Even take before and after pictures of your skin if you feel it needs clearing up. I'd love to see them. This change takes some committment and time to see the benefits so stick with it! You can do this, it will make you feel amazing in just a few weeks!