Rye bread with mackerel pate

You can’t beat homemade bread and this healthy rye bread teams fantastically with smoked mackerel pate for a great lunch. Obviously you could buy your bread, but the kneading is very therapeutic!

The first recipe in collaboration with Emsworth Cookery School to celebrate Nutrition and Hydration week (12-18th March 2018) is Rye bread with mackerel pate. Barbara has kindly worked with Philippa to create a selection of recipes that are great to help reduce inflammation and pain.

Method

  1. Start with the bread. Weigh the flours, yeast, sea salt and rosemary into a large bowl.
  2. Add the milk and water and work together to create a ball of dough. Knead for about 5 minutes. The dough will be really sticky – don’t worry about that.
  3. Place in a greased bowl, cover with cling film and leave to rise for about an hour, or until doubled in size.
  4. After the initial proving time, shape into an oval and place onto a baking sheet. Leave to prove again for about an hour.
  5. Preheat the oven to 200C/ fan 180C.
  6. Cut slashes across the top of your loaf and dust with rye flour.
  7. Transfer to the oven and bake for about 40 minutes. At the end of this time the loaf should sound hollow. Allow to cool on a rack.
  8. For the pate, check the fish for any bones, remove these and peel off the skin.
  9. Put the pate ingredients in a bowl and beat well. Taste and add salt and pepper if required. Refrigerate until required.
  10. To serve, slice the bread and grill on both sides, then serve alongside the pate.

Nutrition and Hydration Week 2018

It’s world Nutrition and Hydration Week! To celebrate, we are holding a one-off event for a limited number of guests.

Dr Philippa Oakley (Doctor of Chiropractic) has a specialist interest in chronic pain management, and will be leading a workshop on Saturday 17th March from 10-11.30am at our clinic in Emsworth. The focus of the workshop will be to discuss foods that influence pain, and how you can use your diet to manage chronic pain and inflammation. You will also benefit from a group health coaching session with Rhiannon Oakley, qualified Personal Performance Health Coach who will help you plan your next steps to a healthier lifestyle. The workshop is ideal for people who are working towards their ideal weight, managing chronic pain conditions or IBS symptoms.

Throughout the week,we will be providing advice on nutrition and hydration across social media and we’re excited to partner with Emsworth Cookery School who are producing exclusive healthy homemade recipes for you to cook at home. Don’t forget to follow our Facebook Acorn Health to receive updates.

We’re also excited to announce Acorn Health’s Big Beach Clean Competition, running alongside our Nutrition and Hydration week activities in support of The Final Straw Emsworth.

Places for the workshop (including coaching session) are just £15 pp and are strictly limited.

To book your place, please call 01243 379693 or email acorn(AT)acornhealth.org.uk

carrying back pain beach clean final straw emsworth chiropractic chiropractor heavy lifting

Plastic means prizes

After witnessing first hand the amount of plastic strew over the beaches in Emsworth after the storm Eleanor in February Philippa and Rhiannon got to work organising the Acorn Health big beach clean competition where the community can go out all week and collect as much plastic as possible to commemorate Nutrition and Hydration week. Cleaning up our beaches is everyones responsibility and after the team posted about how much rubbish they collected a patient said they now take a bag with them on their daily dog walk and pick up anything they find. It’s compassionate community minded people like our patients that make Emsworth the beautiful place it is to live and work. The exercise is great for healthy joints and bones, and the beach clean is great for a healthy environment.

carrying back pain beach clean final straw emsworth chiropractic chiropractor heavy lifting

To take part in our beach clean competition go out between 12-18th March take a walk to collect as much plastic from our coastlines as possible. Once you’ve finished take a picture of you and your bags and tell us how much you’ve collected including any remarkable objects. Send us the photos by either by uploading and tagging us on social media @Acorn Health or by emailing your pictures to acorn@acornhealth.org.uk. The winner will be announced on Friday 23rd March via social media and our email channels. 

The winner will receive a fantastic prize of a hamper of nutritious, healthy food donated from local businesses including:
– An HH Treagust & Sons Family Butchers shopping bag with voucher to spend in the butchery
– Organic vegetables and a jar of homemade marmalade from Tuppenny Barn Organics
– Dairy, gluten and refined sugar free energy bites from Frog Hollow Catering
– 2 x 750 ml glass bottles of locally sourced natural mineral water from South Downs Water (One sparkling, one still)

Terms and Conditions:
No cash alternative
Practitioners or staff members of Acorn Health are not eligble for the prize draw but may (of course!) take part in the beach clean
The winner must be available to attend Acorn Health, Emsworth to collect their prize the week beginning Monday 26th March.

Don’t forget to pop over and reserve your place for our Exclusive Workshop: Nutrition & Hydration Week, where you can learn how to manage pain and inflammation using your diet, and take part in a group coaching session to plan your steps to a healthier you!

Fitness February

Throughout February we have been posting our top tips to get fit and healthy the best way possible in February. Here’s to committing to your workouts after the initial ‘New Year’ rush! Are you ready for our top tips to conquer ‘Fitness February’!? (More to be added soon!)

Protect Your Neck – Tuck your chin in and put your tongue on the roof of your mouth when you do crunches. It will help align your head properly, which helps reduce neck strain.

Don’t exercise when you’re sick – You’re better taking a day off so your body will use its resources to heal itself, not build muscle and endurance.

If you want to exercise before work but aren’t a morning person, try this trick: For a set period, let’s say 4 weeks, force yourself to get up 15 minutes earlier than normal and go outside for a quick walk. Make it so easy that you don’t even have to change into your workout clothes. As you near the end of the 4 weeks, you’ll have a new habit and will then be able to progress to either longer walks or a run in the morning!

Improve your balance – Stand one-legged on a sofa cushion and move a medicine ball (or heavy phone book) from hand to hand, side to side, and behind your head. Once you’ve mastered the move, try it with your eyes closed. This technique will improve your balance, coordination, and body control, all important athletic attributes.

Run Injury-Free – One week out of every six, cut your weekly training mileage and frequency in half. You’ll give your body a better chance to recover, and you’ll avoid permanent, nagging injuries. Find out more in our Running without pain resource.

Run Hills Faster – When running uphill, keep your head up and your eyes focused on the top of the hill. This opens your airways, making it easier to breathe than if your upper body were hunched forward. Find out more in our Training, Injury prevention and recovery resource.

Loosen Your Hips – Keep your heels on the floor when you squat. If you can’t, your hip flexors are too tight and need to be stretched out! Try this stretch: Hold onto the sides of the squat rack and lower yourself until your thighs are parallel to the ground. Hold this for 30 seconds. Return to a standing position, then repeat five times

Replace Your Shoes (Not Your Knees) – To avoid injuries, write an “expiration date” on your shoes as soon as you buy them. Shoes last about 500 miles, so simply divide 500 by your average weekly mileage to determine how many weeks your shoes are likely to last.

End Back Pain – For every set of abdominal exercises you perform, do a set of lower-back exercises. Focusing only on your abs can lead to poor posture and lower-back pain.

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