Tag: Healthy

Pearl Barley and Kale Soup

Pearl barley can really make a soup into a meal, it’s filling, low fat and brilliantly good for you!
Add to that some fresh herbs along kale and you have a real powerhouse of nutrients.

Method

  1. Warm the oil in a large saucepan. Add the carrots and celery and cook over a medium heat for 5 minutes.
  2. Add the rosemary, thyme, chilli flakes, vegetable stock and pearl barley. Bring to the boil and then simmer for 45 minutes or until the pearl barley is soft.
  3. Add the kale and cook for 5 minutes. Serve immediately.

Raspberry and Coconut Milk Smoothie Recipe

A quick smoothie can be the perfect way to start off your day and a homemade version means you can tweak the recipe to suit you.
This recipe doesn’t include banana, these seem to be in almost every smoothie you buy, but not everyone likes the flavour. Instead this recipe uses oat bran to thicken the smoothie, plus it adds a good amount of fibre to the smoothie. We also use frozen raspberries which act to chill the smoothie, as well as making it a recipe which works all year around. Thanks to Emsworth Cookery School for creating this super easy and nutritious smoothie.

Method

  1. Put all of the ingredients into a food processor or blender and whizz until smooth. Serve immediately.

Winter health immune system healthy stay well cold flu influenza nutrition hampshire emsworth chichester exercise fitness

Six top tips to boost your immune system

A winter cold might seem inevitable, however you can take action to boost your immune system and minimise the risk of picking up a bug this winter. Here are six quick tips for staying well as the mercury drops

Go outside

Get outdoors in natural daylight as much as possible – There’s not a lot of sunshine this time of year so a walk at lunchtime can be a great way to get as much sunlight as possible. Vitamin D3 drops may also be helpful to counteract the effects of a lack of sunlight. Not only that, but sunlight will also help beat the winter blues and keep you feeling well this winter.

Stay Active

Regular exercise can help keep stress at bay, boost your immune system, control your weight, improve your mood AND burn off some tensions that can creep up on your family with long periods cooped up indoors. Try a family walk after dinner to spend some quality time together and keep activity levels up.

Wash your hands… A lot!

Cold and flu germs are easily passed through hand-to-hand contact. Make sure you regularly wash your hands, avoid touching your face, and avoid sharing public objects where possible.

Get enough sleep!

Plenty of sleep will not only keep your immune system working well to keep you healthy, but it will also help avoid feelings of sluggishness that can be caused by tiredness and a lack of sunlight.

Stay hydrated

It’s just as easy to get dehydrated in winter as it is in summer (when you can “see your breath” in cold temperatures you’re actually seeing water vapour being lost from your body) You will be more susceptible to colds and flu when you’re dehydrated.

Food is fuel

Boost your immune system by getting your daily dose of five-a-day fruit and veg. Fill your body with healthy nutrients, fresh fruit and vegetables rather than carb-laden foods and you’ll be well equipped to avoid winter bugs.

And if you do catch a cold? Try taking zinc. A 2013 Cochrane review showed that taking 75mg of zinc a day helped shorten the duration of symptoms- By Day 5, 70% of people taking zinc lozenges (not spray!) had recovered from the common cold, compared to only 27% of people taking placebo. It’s thought zinc may stop the cold virus from multiplying and taking up residence in your nose and throat. It won’t prevent you catching a cold, but it can shorten the duration you’re poorly for.

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Leading the wellness revolution

The World Health Organisation defines health as “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.” So what’s this concept of “wellness” all about? Well, wellness is basically healthiness… It’s the active process of becoming more aware of your health and making positive changes towards leading a healthier, more fulfilling life.

What is wellness?

The concept of “wellness” can often be a dirty word in healthcare circles, as it has long been associated holistic health chiropractic chiropractor nutrition nutritionist healthcare therapy rooms Emsworth Hampshire NHS healthy holistic wellnesswith antiscientific or pseudoscientific ideas… But that depends on what wellness means to you. To us, wellness is health. It’s living a healthy and fulfilling life, and taking responsibility for your own health. We’re taking ownership of the word wellness and are going to strive to clean up its reputation!

Go on then, how?

As an evidence based clinic, we rely heavily on what research tells us is effective for managing conditions or symptoms, and as such the treatment protocols that we utilise can vary quite dramatically depending on what the latest high quality research says is effective. We don’t sell long treatment plans, and you shouldn’t buy into one either- it’s impossible to know that someone will need 12 treatments to get you better when they first start seeing you- instead, a short course of treatment should be proposed and that should definitely include a review appointment where you discuss your progress and determine if you should be discharged from care.  We collect patient reported outcome measures to ensure that we do not over or under-treat our patients, and this provides us with an opportunity to identify how effective the treatment is that we’ve provided,
(P.S. We monitor how many treatments our patients receive on average- it’s just 5 appointments over a 3 month period!)

We promise you that as an ethical healthcare clinic we will never offer you ineffective, unnecessary treatment.

Why does wellness matter?

If you were lucky enough to be born in the UK, chances are you’ll have encountered the NHS once or twice. The NHS is a fantastic system for taking care of us, but it is overstretched, overburdened and not coping. When it was established in 1948, life expectancy for men was 66 years old, and for holistic health chiropractic chiropractor nutrition nutritionist healthcare therapy rooms Emsworth Hampshire NHS healthy holistic wellnesswomen, 71. Today those figures are 77.2 and 81.5. Over the past 60 years, the proportion of all deaths caused by cancer has risen, from 16.9 to 27 per cent. It took 50 years for the UK population to increase from 40 to 50
million between 1898 and 1948, but in just 24 years the population will increase by 10 million – and hit 70 million in 2029, according to the Office for National Statistics.  Simply put, there’s more of us, we’re living longer, with more diseases and more complex health needs than ever before. Our poor NHS can’t cut it.

The NHS will always be there for us when we get sick- but how about we work a little harder to stop ourselves needing it in the first place?

More and more people are recognising a need to take responsibility for their own health and are striving to lead a healthier lifestyle. This can be through small steps, such as reducing your alcohol intake, not smoking, regularly exercising or you might take it a little further, with bespoke nutritional programmes, chiropractic care to optimise performance and move well, in addition to regular care to address the stresses and strains we put our body through on a daily basis.

An holistic approach to health

Ahh, “holistic”. Another dirty word. Or is it? Philosophically, holism is described as “the belief that the parts of something are intimately interconnected and explicable only by reference to the whole.” From a medical perspective, it’s characterised by “the treatment of the whole person, taking into account mental and social factors, rather than just the symptoms of a disease.” Doesn’t sound so bad to me- as humans we holistic health chiropractic chiropractor nutrition nutritionist healthcare therapy rooms Emsworth Hampshire NHS healthy holistic wellnessdo need to consider the person as a whole. Someone with back pain doesn’t just have back pain- they have a problem that’s preventing them from going to work (social issue), that’s causing them anxiety (psychological issue), that’s limiting their ability to walk (physical issue) and no doubt a whole host of other problems. So it would be churlish to only consider the physical issues- that’s probably not going to get them truly better, particularly for those with high anxiety levels as there’s a whole host of research that tells us they need more specific management to help with their back pain. We need to acknowledge their
needs as a whole. We need to ensure we address all these aspects in order for them to recovery.

We also need to consider the why behind their pain. For example, a smoker will report higher levels of pain perception than a non-smoker. That’s an environmental issue. So an holistic approach would aim to tackle the smoking also (not least for the hundreds of health benefits you see from being a non-smoker) and encourage you to take active steps towards leading a healthier lifestyle (there’s that wellness
definition popping up again!)

This is what we aim to provide for our patients- not just addressing the physical symptoms but ensuring that all your health needs are met.

So when we talk about taking an holistic approach to wellness, that suddenly doesn’t sound like such a bad thing, does it?

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Chiropractic nutrition health eat lifestlyle diet nutrition

Why healthy eating matters to chiropractors

Healthy eating.  Is it as hard to do as it sounds?  We recently attended the EAT! Healthy event as part of Emsworth’s British Food Fortnight.  The day featured a range of different exhibitors from the local area who all came together to promote the role of healthy eating and how this can have a positive change to our lifestyles.  It was a fascinating day and even us exhibitors got to sample some lovely healthy treats (sweet potato chocolate brownies, anyone?!)

Chiropractic nutrition health eat lifestlyle diet nutrition Emsworth Hampshire osteopathy chiropractic physiotherapy weight loss overweight nutritionWe were there to discuss the types of food that can help beat inflammation, improve muscle tone, develop strong bones and reduce pain levels.  We also
produced some fantastic resources for visitors which you can download here, providing information on inflammatory foods, osteoporosis and vitamin D, magnesium and obesity.

Chiropractic is an holistic healthcare profession meaning we look at the person as a whole, including psychological, social, emotional, and physical elements that can impact on pain, and healthy eating can have a huge impact on pain and recovery from injuries.  We ensure that we identify and address any impact the diet may be having on our patients complaint, as we know there is no better way to rejuvenate your health than by eating more nutritiously. In fact, even a few simple changes in your diet and lifestyle can have a positive impact on your health-and can also prevent a variety of health problems in the future.

To find out more, why not Chiropractic nutrition health eat lifestlyle diet nutrition Emsworth Hampshire osteopathy chiropractic physiotherapy weight loss overweight nutrition healthy eating cleanread about how nutritional therapy and chiropractic go hand in hand.  If you think poor diet and nutrition is having an impact on your pain or injury recovery, don’t hesitate to contact us to ask about our bespoke dietary reports that we can produce for our patients.

 

 

HotYoga: This Girl Can!

I like to practice what I preach, and so when I saw the “This Girl Can” campaign from Sport England, I thought it was about time I tried something new!  I grew up playing team sports, and freely admit I am much more comfortable charging around a lacrosse field in sub-zero temperatures than I am in a yoga studio, particularly one that is heated to a tropical 40 degrees, yet that’s exactly what I did yesterday.   I had heard a number of my patients mention hot yoga in Chichester, so after a brief chat with Natalie the owner, we went along for our first session.

Bikram Yoga is a series of 26 yoga postures with breathing exercises, and the temperature of the room is designed to warm and ease your soft tissues (muscles, ligaments and tendons) to allow a deeper stretch, as well as adding a little bit of mental challenge to the exercises.  Anyone who thinks that yoga is a bit of deep breathing and a gentle stretch- think again!

Our clinic manager Rhiannon is already a bit of a yoga bunny, so she kindly accompanied me for moral support.  It may surprise you to know that chiropractors can suffer with back pain too (mine is related to one-too-many falls off a horse) so I was hesitant about contorting myself into the bizarre postures that I’ve seen yoga fans perform, envisaging a few days of the inevitable grumbling lower back pain and achey I’ve-done-a-workout shoulders afterwards.

90 minutes? 40 degrees? We must be mad!  However, fuelled with images from Sport England’s advert of women looking exhausted but triumphant, I decided that I wanted to be one of them and was determined to give Bikram a go.  Trying something new and totally different was a little nerve-wracking (“What on earth is a tree pose? Who is savasana and why do they keep asking her to lie down?”) but after a while, and with some gentle advice from the instructor, I managed to get the hang of the exercises.

There’s a moment when you’re exercising or trying to get fit, where that little voice in your head tells you “It would be so much easier if you stopped”, or better yet “You really can’t do this. You’re never going to look like that girl over there so why bother?”  Ignoring that little (or not-so-little) voice in your head is the real challenge.  For me, that little voice kicked in after about an hour, when I caught sight of my red, puffy face in the mirror and realised that no, my leg really doesn’t bend that way.  So I took a break. Yep, I stopped, sat down, reassessed, and watched everyone else sweating and stretching away.   This Girl Can is encouraging us all to “wiggle, jiggle, move and prove that judgment is a barrier that can be overcome.”  So when I sat down in a sweaty heap on my mat, a part of me expected to receive the inevitable raised eyebrows or smug “I’m-fitter-than-you” smirks.  But no, not ONCE did I feel embarrassed about it, or lazy, or feel like a failure.  I was amazed to receive a smile and a wink from the instructor, the girl next to me gave me a relieved s
mile and then plonked down on her mat for a minute, and the chap at the end of the room mouthed “You ok?” to me.  That was when the dawning realisation came to me that we were all there trying to acheive the same thing- relaxation, fitness, flexibility, and I’m sure a few other things too!  There was no shame in taking a break (yes, I got back to it a few minutes later) as we were all supporting each other to help get through what was a challenging activity!

Taking breaks when it becomes too much allows you to establish where your limits lie, and gives you an opportunity to identify problem areas that you might want to work on in the future.  We all have to start somewhere, so whether you are an exercise addict already, or just want to try and get back in to shape, try something new, bring a friend with you, make it social and fun, or do like we did and go to Bikram and make it sweaty!

We conquered HotYoga, and although I am a little achey today, I know I’ll be going back.  Because this girl can!


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