16 November 2003 Online: www.thisis<strong>the</strong>nor<strong>the</strong>ast.co.ukslimmingIf <strong>you</strong> stick to anholistic healthprogramme, <strong>you</strong>could sail throughwinter in wonderfulhealth and have bagsmore energy as well.CHRISTINEFIELDHOUSE triesit outWITH <strong>the</strong> long sunny days ofsummer gone, it is verytempting to curl up on <strong>the</strong>sofa with crisps andchocolate and wait forNew Year to re-start those resolutions.But autumn is <strong>the</strong> best time to change<strong>you</strong>r life, according to experts.As a mum who now suffers every coldand infection her son brings <strong>home</strong> fromplaygroups and nursery from Novemberuntil May, I decided to give an holistichealth programme a month’s trial. As faras energy goes, I’m very active, but Iwondered how much of my zest wasfuelled by adrenaline and how much wasnatural energy. I had one or two minorhealth problems – an upset tummy and avery stiff neck and shoulders – and Ihadn’t been sleeping well for months.The system is called BEAM, anabbreviation of Bosiger EnergyAlignment Method, and claims to re-tune<strong>the</strong> body’s energy, allowing it tostreng<strong>the</strong>n, rejuvenate and heal. I hadtwo appointments with Fiona Slatter, aBEAM co-founder, along with CarolBosiger, and we started by assessing myenergy levels, state of mind and generalhealth, all of which can be affected byoverwork, poor diet and unhappiness.“Autumn is <strong>the</strong> best time to makechanges,” explains London-based Fiona.“People usually start in January and <strong>the</strong>ynever do it because <strong>the</strong>y are so down in<strong>the</strong> dumps. All <strong>the</strong>ir good intentions aredestroyed at <strong>the</strong> first hurdle and <strong>the</strong>y justwant something to pleasure <strong>the</strong>m.“What <strong>you</strong> do in autumn will carry <strong>you</strong>through winter. You won’t get <strong>the</strong>January blues because <strong>you</strong>r body ishealthier and <strong>you</strong> won’t want tooverindulge at Christmas because <strong>you</strong>’realready feeling fitter. It’s about learningwhat works for <strong>you</strong> and what doesn’t.”BEAM is based on <strong>the</strong> principle thatany imbalance in <strong>the</strong> physical, mental oremotional state occurs as a result of areduction in <strong>the</strong> circulation of <strong>the</strong> body’snatural energy flow. As we chatted, itThe BEAM machine: clears energy blocks by eliminating toxins. Pads are attached to various points on <strong>the</strong> bodyBEAM me up,became clear that my diet was healthy,but I wasn’t getting enough relaxation.One or two solutions – like a night outnow and <strong>the</strong>n – seemed like commonsense, but I hadn’t thought <strong>the</strong>m throughuntil Fiona made me stop and think.As Fiona analysed my health, sheprepared <strong>the</strong> BEAM machine and putcompression pads on my feet, legs, handsand neck to start clearing energy blocksby eliminating toxins. The suction padswere strong and left bruises, but byincreasing energy flow, <strong>the</strong>y are said toremove backache, neck pain and shoulderproblems.Fiona gave me my diet guidelines for<strong>the</strong> fortnight until my next session withher. These are tailored for each patientbut I was advised to cut out wheat anddairy to ease my digestive problems. Thegeneral rules are:● Eat organic produce● Avoid all preservatives, flavourings andcolourings● Avoid refined carbohydrates● Avoid stimulantsFiona● Eat a main meal before 8pm● Aim for eight hours sleep per night● Do not use microwave ovens● Use only extra virgin olive oil● Eat every three to four hours● Eat warm food in winter and cold foodin summer● Drink pure water onlyOn <strong>the</strong> BEAM programme, breakfast is<strong>the</strong> most important meal of <strong>the</strong> day andchoices include oat or millet porridgemade with water, sheep’s or goat’s milk,rice or oat milk. Sheep or goat’s yoghurt,eggs, turkey bacon, kippers or haddock, orrice cakes or oat cakes are o<strong>the</strong>r breakfastoptions.Fiona recommended a mid-morningsnack of almonds, cashews, walnuts orpecans, or pumpkin, sunflower or sesameseeds. Sprouted grains, vegetable soup orrice cakes or vegetables with goat’s orsheep’s cheese were ano<strong>the</strong>r option.Citrus fruit was to be avoided but apples,pears and mangoes were acceptable.Lunch must contain protein (chicken,fish, nuts, seeds, sprouted grains, sushi,goat’s or sheep’s cheese or yoghurt) andvegetables (salad, stir fry, soup, roastvegetables, casserole) and, if required, asmall amount of carbohydrate (potato,rice, noodles, rice cakes and oat cakes).A mid-afternoon snack similar to <strong>the</strong>mid-morning one is recommended, anddinner should include vegetables, proteinand some carbohydrate, similar to lunch.Problem sleepers should increasecarbohydrate content, especially brownrice; dieters should reduce carbohydrates.Recommended drinks include herbaltea, especially fennel and ginger, coffeesubstitutes, pure water (roomtemperature in winter) or diluted apple ormango juice. If <strong>you</strong> drink spirits, vodkaand whisky are best and should be welldilutedand good quality, preferablyorganic wines, would work best.O<strong>the</strong>r tips for a healthy winter are:● Keep <strong>the</strong> feet and <strong>the</strong> kidneys warm.●Wear socks and tights as cold feet chill<strong>the</strong> body, leaving it susceptible tocirculating bugs.● Support <strong>the</strong> lungs with good mineralsupplements.● For cooler mornings, choose a hotbreakfast. Drink plenty of hot fluids.● Have a hot meal at night and keep anycold food for lunch when <strong>the</strong> day is at itswarmest.● Make sure <strong>you</strong>r diet contains plenty ofvegetables, seeds, chicken, fish, beans andpulses and avoid sugar, wheat andstimulants so <strong>you</strong> eliminate solid waste atleast once a day.My verdict?I was very sceptical about <strong>the</strong> toxinelimination… until I got a whiff of smellyfeet on <strong>the</strong> train on <strong>the</strong> way <strong>home</strong>, and Irealised <strong>the</strong>y were my normally fragranttootsies!I found it hard eliminating dairy andwheat from my diet, but cutting backconsiderably reduced my digestiveproblems and now, two months on,<strong>the</strong>y’ve gone completely. I used goat’s andsoya milk wherever possible, and foundmyself reading far more labels on food.However, I found it very hard to stick to<strong>the</strong> rules when eating out.I was pleasantly surprised at <strong>the</strong> priceand availability of organic food and Idiscovered <strong>the</strong> gluten-free section insupermarkets. I have even grown to likerye bread. Organic rice and oat cakeshave become my late-evening snackinstead of chocolate but I have yet todiscover <strong>the</strong> joys of organic wine.I have now reintroduced a little wheatand dairy, but I have learnt that when Ifeel my energy depleting, I can cut backand start to feel better almost instantly. Ialso lost a couple of pounds on thisregime and feel much less bloated aftermeals now. I haven’t been ill whilepractising <strong>the</strong> regime – and my fingers arecrossed…❛What <strong>you</strong> do in autumnwill carry <strong>you</strong> throughwinter. You won’t get <strong>the</strong>January blues because <strong>you</strong>rbody is healthier and <strong>you</strong>won’t want to overindulge atChristmas because <strong>you</strong>’realready feeling fitter
Can eatingmostlyproteins orcarbohydrateshelp peoplelose weightand becomehealthier?Three womenreport back on<strong>the</strong> metabolictyping diet‘Typing’ expert:Tracy CordellTake three slimmersAS guinea pigs go, <strong>you</strong>couldn’t get three moredifferent people to put <strong>the</strong>metabolic typing diet to <strong>the</strong>test. As reported in lastmonth’s NE, <strong>the</strong> diet is based on finding<strong>the</strong> best foods for each individual basedon three “metabolic types” – “protein”or “meat” types; “carbohydrate” typesor a mix of both.Tracy and Phil Cordell at Fit for You,in Chester-le-Street, County Durham,can find a person’s “type” via detailedquestionnaires and also offer a lifestyleoverhaul which includes ga<strong>the</strong>ringsleep and food diaries, and a one and ahalf hour one-on-one assessment. Theirthree guinea pigs were:LINDA JENNINGS. Aged 54, Lindahad watched her weight creep updespite sticking rigidly to a low fat diet,felt lethargic and had aching joints. Sheemerged as a carbohydrate type.ARIFA AKBAR. A 31-year-oldvegetarian, Arifa had trouble sleeping,wanted to lose weight, gain energy andstop binge eating. She was astounded tolearn she was a protein type, and, for<strong>the</strong> first time in 20 years, had to includemostly meat in her diet, like <strong>the</strong> Atkinsdiet.LINDSAY JENNINGS. A 31-year-oldNor<strong>the</strong>rn Echo journalist fromDarlington. Lindsay felt lethargic andhad been suffering from regularheadaches and aching joints. She was amixed type.The three women put <strong>the</strong> diet to test,sticking to <strong>the</strong>ir “metabolic types” andavoiding alcohol, coffee and tea andprocessed foods for a month.So how did <strong>the</strong>y get on?LINDAI HAD been on apermanent low fat❛ diet during <strong>the</strong> pastcouple of years and I wasstill finding it difficult tolose weight. In fact, myweight had crept up.Through <strong>the</strong> results of <strong>the</strong> MetabolicType Testing Questionnaire Icompleted, I was advised to cut outpasta (very difficult), carrots, bananas,salmon, and whenever possible ensurethat <strong>the</strong> food I ate was organic, noprocessed foods. I also had to drink twolitres of water a day and cut down onmy tea and coffee intake.Within a week I felt I had more energyand as an added bonus, I lost 2lbs. Thiswas amazing as I had been eating foodthat was really filling. At <strong>the</strong> end of <strong>the</strong>trial I felt fitter, healthier, <strong>the</strong> aches andpains I had been experienced had all butdisappeared and I had lost sevenpounds.Since <strong>the</strong> trial I have kept to <strong>the</strong>eating pattern, it is not difficult. I drinklots more water and have just one cup oftea a day. My weight has stabilised withno apparent effort. The only difficulty isfinding a variety of organic food atreasonable prices.ARIFAMY reaction to <strong>the</strong>diet is mixed.❛ Although I find Inow sleep a lot better, I didgain 5lbs in weight. Ifound <strong>the</strong> banning ofsome foods restrictive and although Itried to avoid <strong>the</strong>m I did end up turningto high-sugar junk food – although thishas been a problem for me for a numberof years. I was advised to take specialsupplements to help with my cravingsbut I did not want to resort to <strong>the</strong>m. Itwas also difficult converting to meatafter years being a vegetarian.But <strong>the</strong> diet did improve my health insome unexpected ways. Drinking morewater and cutting out processed foodshas made me feel healthier. Although Icontinued to binge, I did feel fuller aftera meal and to my unexpected delightmy skin is much clearer. I had triedeverything for my problem skin over <strong>the</strong>years so it was great that changing myeating habits cleared up eczema rashesand acne. That said, I am going to stickwith it and continue to eat a natural,high protein diet – including eatingmeat.CHANGE: MAKE EACH DAY ANEW BEGINNINGFALLING leaves, beautiful changingcolours and a fresh chill in <strong>the</strong> air.Seasons are nature’s reminder to usthat change is really an integral partof life.We can’t avoid change, yet we sooften try to. "I’m OK really, <strong>the</strong> job,our health, partner, etc., etc., isn’tthat bad." Or worse "<strong>the</strong>y’ll change, itwill just take a bit more time."Meanwhile our spirits droop and ourenergy falls. That wonderful life, job,healthy body we keep promisingLIFE COACHNovember 2003 Online: www.thisis<strong>the</strong>nor<strong>the</strong>ast.co.ukLINDSAYOUT of <strong>the</strong> threeguinea pigs, I❛ probably had <strong>the</strong>easiest eating plan to stickto – a balanced mix of bothproteins andcarbohydrates. It wassuggested that my love of red wine andcoffee was cancelling out <strong>the</strong> effects ofmuch of <strong>the</strong> water I was drinking,leaving me dehydrated. It’s likely thisplayed a part in my headaches andaching joints.Avoiding alcohol, tea and coffee waseasier than I thought and by <strong>the</strong> firstweek <strong>the</strong> headaches went, I wassleeping better and I had more energy.It was sometimes difficult to ensure Iwas “balancing” my meals with <strong>the</strong>right portion of protein andcarbohydrates, but it meant I could tuckinto poached egg, a full meat sausage orbacon and tomatoes for breakfastwithout guilt.I felt satisfied after many of mymeals and noticed when I hadn’t got <strong>the</strong>balance right, ie eaten too little protein,I felt hungry soon afterwards. After awhile I also stopped craving chocolateand a month later I had lost five poundsin weight and <strong>the</strong> aches in my jointshad disappeared.Even though I slowly strayed back tomy old habits after <strong>the</strong> trial, I soonswitched back when <strong>the</strong> headaches andjoint niggles returned.● Tracy and Phil Cordell canbe contacted at Fit for You on0191-389-0832ourselves just doesn’t seem tomaterialise. There’s no avoiding it, <strong>the</strong>change starts with <strong>you</strong>.We avoid making changes mainlybecause <strong>the</strong>y seem so scary. Theoutcome is uncertain and, yes, <strong>you</strong>might fail. But <strong>the</strong>re is excitement in<strong>the</strong> unknown. Dare to try somethingnew each day. Renew <strong>you</strong>r promises to<strong>you</strong>rself about what <strong>you</strong>want in <strong>you</strong>r life andlearn to love change.Juliette LeeJuliette is available atwww.sunflowercoaching.comslimmingWhen <strong>you</strong> get asnack attack...17EOPLE often find nibbling betweenmeals one of <strong>the</strong> most difficultP urges to control. However, snackingitself is not a problem (most of us nowtend to have smaller meals and snack inbetween), <strong>you</strong> simply need to be carefulabout what <strong>you</strong> are snacking on.Fruit is great as a snack as it’s healthy,delicious and easy to digest. If <strong>you</strong> needsomething more substantial, try to opt fora snack that will provide a relatively slowrelease of energy, such as oatcakes. All<strong>the</strong> following snacks are under 50 calories.You can have two snacks a day, but try tomake one of <strong>the</strong>m fresh fruit.Simple snacks● Piece of fruit: 1 apple, pear, orange,kiwi fruit, handful of grapes, etc.● Oatcake and cheese: one oatcakespread with one tablespoon of low fatcheese spread.● Fruit yogurt: 125g (4oz) tub of low fatfruit yogurt.● Crudites and dip: one carrot and ½pepper cut into strips, one celery stick, twotablespoons virtually fat-free fromage fraismixed with some fresh coriander.● Raisins and seeds: 2 tablespoonsraisins mixed with one teaspoon sunflowerseeds and 1 tablespoon pumpkin seeds.● Bruschetta: toast a 2cm (¾ inch) sliceciabatta bread spread with one tablespoontomato puree and top with one thin freshslice of parmesan and some fresh basil.● Rice cake and peanut butter: one ricecake spread with one teaspoonful peanutbutter.● Dried fruit: three apricots and threeprunes (<strong>the</strong> French ones are good) ordates.● Crispbread and tzatziki: two crispbreadsspread with one tablespoon each oftzatziki.● Bagel and cheese: ½ bagel topped withtwo tablespoons low-fat cottage cheese.Taken from Nicki Waterman’s FlatStomach Plan: <strong>the</strong> ultimate abdominalworkouts and diet (Thorsons, £7.99).GMTV’s fitness presenter explains howto get flatter, firmer abs fast.EASY CALORIE SWAPSReplace With Calories saved1oz cheeseoil for cookingpain auchocolatebuttered/sweet popcorncrisps2 chocolatebiscuitsshop-boughtmeat lasagnechicken kormachocolate barcolacreamy fruityogurt1 pint of lager1 glass fruitjuice1/2oz verystrong cheeseoil spray2 slices wholemealtoast with Marmiteor similar spreadsalted popcornTwiglets or similarlow-fat snacks2 rice cakes withjamvegetable lasagnechicken tikkabreakfast orcereal barwatervery low fat yogurt1 glass drywhite wine1 glass half juice/half water10-70120 per tbsp10095 per75g portion50 per 25g bag60173 per420g portion230 per350g portion150136 per330ml can119 per150g pot7450