Tag: nutrition

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.

health coach Emsworth health coaching in Emsworth doctor of chiropractic health coach Health coaching nutrition lifestyle diet Emsworth Hayling Island Havant Chiropractor chiropractic coach coaching healthcare lifestyle diet fitness food intolerance testing nutritional therapy nutritionist dietician weight bloating IBS obesity smoking Philippa Oakley Acorn Health centre

Health Coaching in Emsworth with Doctor of Chiropractic, Philippa Oakley

Following a year-long diploma, I have recently qualified with distinction as a health coach! I am now offering health coaching in Emsworth from my clinic, Acorn Health.

What the heck’s a Personal Performance Coach, I hear you ask?! (And why on earth would I bother to become one?!)

Well, it’s sort of like your own personal cheerleader.

Modern healthcare is fast catching on to what we “alternative” practitioners have known for some time- that it is only through leading healthy, balanced lifestyles (balanced diet, regular exercise, no smoking, minimal stress) that we can achieve optimum health. You only have to look at the attention Dr Rangan Chatterjee is receiving recently! We have to do something to manage the massive burden of chronic “lifestyle” diseases such as cancer, heart disease and Type 2 diabetes. If we only made better lifestyle and behavioural choices, many of these diseases could be avoided.

Enter coaching.

Traditional methods of “teaching” our patients (i.e. giving you a stack of information sheets you’ll never read) are ineffective. These methods don’t give you the knowledge or feelings of empowerment you need to make necessary changes in your lifestyle. Coaching is a much more interactive process between us. We’ll create a plan of action to help break your goal down into manageable steps, I’ll support your decisions and monitor your progress. Importantly- I’ll hold you accountable to any goals you’ve set. (For example if you want to quit smoking but you’re still having a sneaky puff every now and again, I’m going to call you up on it!)

N.B. For all you science nerds out there, there’s also robust research which shows that people who work with health coaches during their care achieve better outcomes than those who don’t. Read one example study here.

Why choose health coaching with a Doctor of Chiropractic?

health coach Emsworth health coaching in Emsworth doctor of chiropractic health coach Health coaching nutrition lifestyle diet Emsworth Hayling Island Havant Chiropractor chiropractic coach coaching healthcare lifestyle diet fitness food intolerance testing nutritional therapy nutritionist dietician weight bloating IBS obesity smoking Philippa Oakley Acorn Health centre doctor of chiropracticThe title of “Chiropractor” is protected under UK law.  The title of coach isn’t, so there are many different coaches out there and you need to choose one you can trust. As a qualified Doctor of Chiropractic, I have had years of clinical experience and training to help you, and I feel uniquely positioned to help my patients sift through the information overload that exists out there on the internet. We’ll filter out what’s rubbish and what’s grounded in robust scientific evidence. This means you can trust that the information you’re using is reputable and reliable. In my years of practice, I’ve come to realise that delivering a personalised plan of care to each and every patient I see is vital. Together we need to explore every option available to you before you decide which is the best path for you and your needs.

Chiropractors are primary healthcare practitioners trained and will take your entire physical, emotional and social wellbeing into account. We can incorporate nutrition advice, lifestyle modifications, stress management skills, and even cognitive behavioural interventions!  Depending on the issue you come to see me for, we can together determine the best course of action- that might involve chiropractic care, it might simply involve a few lifestyle adjustments (such as taking regular breaks from sitting or doing 10 minutes more walking every day.) In some cases, we may need to arrange for onward referrals, or co-management with another healthcare professional. Furthermore, I can put those referrals in place for you if required.

How health coaching will help you

You’d be surprised just how effective health coaching can be. It can help with:

  • Stress management
  • Weight control or weight management (including food intolerances and specialist diet adherence)
  • Prioritising self-care
  • Maintaining a positive and healthy mindset
  • Balancing health, wellness and a busy schedule
  • Creating improved health habits
  • Introducing new exercise programmes and improving fitness levels
  • And much more…!

I’ll help you gain the knowledge and confidence you need to become an active participant in your own healthcare. Instead of being told what to do, you’ll be guided through a process. With small, manageable steps we’ll work towards achieving the health goals you’ve set for yourself.  I’m looking forward to helping you gain a deeper understanding of your body, health and how you can manage it. Ultimately, you’ll feel empowered and optimistic about a future with improved health, more energy and a better quality of life.

I’m delighted to now offer you health coaching in Emsworth. To book your appointment online, please follow the link here.

For another interesting insight into how coaching works, read this article from Oprah.com

health coach Emsworth health coaching in Emsworth doctor of chiropractic Health coaching nutrition lifestyle diet Emsworth Hayling Island Havant Chiropractor chiropractic coach coaching healthcare lifestyle diet fitness food intolerance testing nutritional therapy nutritionist dietician weight bloating IBS obesity smoking Philippa Oakley Acorn Health centre
Our shiny new diplomas!

For information on how coaching can help improve your chiropractic practice, visit Oakley Coach- Personal Performance Coaching for Healthcare Professionals.

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.

KnowNovember

💭KNOWvember  💭
Did you know that oral health and general health are closely linked?�
Gum disease may increase your risk of all kinds of other health complications, including diabetes, stroke, and heart disease. It has even been linked with problems in pregnancy and dementia.

All the more reason to take good care of those pearly whites!

💭KNOWvember💭

What to give the person who has everything? How about a voucher for a Thai or Remedial Massage?

£50 for a one hour massage, or £30 for 30 minutes, it’s the perfect pre-Christmas treat.

Pop in to clinic to purchase your voucher.

💭KNOWvember 💭 

The health watchdog NICE (National Institute for Health and Care Excellence) is to recommend that vaginal mesh operations should be banned from treating organ prolapse in England.

The documents are currently undergoing consultation prior to publication, and in them NICE said there were “serious but well-recognised safety concerns” and that “evidence of long-term efficacy [for implants treating organ prolapse] is inadequate in quality and quantity”.

Hypopressives is a specific form of training which targets the core and pelvic floor, providing a non-invasive method of treating pelvic organ prolapse. Hypopressives training can negate the need for invasive surgery such as vaginal mesh operations, which are increasingly shown to be unnecessary and ineffective.

For more information on hypopressives training, please click here.

💭KNOWvember💭 

Back pain during pregnancy- it might be common, but it isn’t normal!

With top tips on how to avoid back pain during pregnancy, along with information and advice on the causes of lower back pain and how chiropractic can help, this resource is a must-read for all expectant mums!

In this resource, we also discuss the other considerations for expectant mums, including nutritional advice, exercises, and other factors that could affect your pregnancy. Download it here. 

💭KNOWvember💭 

Did you know… A growing body of research shows that drugs such as paracetamol, ibuprofen, gabapentin and diclofenac are largely ineffective for back pain.

Opioids (such as oral hydromorphone, oxymorphone, morphine, tramadol, tramdaol with paracetamol, tapentadol, oxycodone, fentanyl and hydrocodone) have also been found to be largely ineffective with high risk of side effects including dependence.

Research recommends manual therapy, exercise, and cognitive behavioural interventions… all of which can be provided by a chiropractor!

💭KNOWvember💭 

What sort of training do Doctors of Chiropractic have?

A chiropractic degree is a four year full-time course, the first two years of which covers topics that are almost identical to those covered in a medical degree, and range from basic sciences such as embryology, physiology and biochemistry, to clinical sciences such as pharmacology and radiology. The key difference between chiropractic and medicine degree programmes is the weighting of the subjects. For example, chiropractic students spend a far greater amount of time on anatomy than medical students, but do not study pharmacology in as much detail as chiropractors opted not to have prescription rights.

A huge focus of training is on practical and clinical work, covering orthopaedic and neurological examination, general diagnosis, clinical nutrition, anatomy and physiology, behavioural sciences, psychology and mental health, clinical imaging, joint biomechanics, functional management, paediatrics, obstetrics, geriatrics and pathology.

As part of their training, chiropractors also engage in prosection and study of cadavers to truly appreciate the structure of human tissues and the anatomy of the body. In addition, our training focuses heavily on perfecting the manual techniques used in practice. Practical classes begin with learning to assess joints, muscles and nerves, introducing methods of treatment alongside. These classes build from a very basic level to the most advanced manual techniques in current medicine.

Finally, after years of academic and practical development, chiropractic students enter into a clinical year. This year is based in a specially designed teaching clinic. Students are supervised throughout this process, and by the end of the year have delivered over three hundred treatments and consultations each.

But it’s not over yet…. After completing their clinical year and graduating, chiropractors then must complete a year of supervised practice before becoming fully-fledged Doctors of Chiropractic!!

💭KNOWvember💭 

Did you know… why Brad Pitt has such a defined jaw? It’s probably due to overdevelopment or hypertrophy of the masseter muscle.

The masseter is located in your jaw, and based on its size, it’s actually the strongest muscle in the human body. With all muscles of the jaw working together it can close the teeth with a force as great as 55 pounds (25 kilograms) on the incisors or 200 pounds (90.7 kilograms) on the molars.

Think of that as you’re tucking in to your Sunday lunch!

 

💭KNOWvember💭 
Mac’s Story

Mac came to see us in September because he’d had hip pain for over 7 months. As a keen footballer, it had stopped him from playing and was understandably getting him down. He had a severe limp and was struggling to walk and sleep

After a thorough assessment, we diagnosed him with sacroiliac joint dysfunction, a complex issue which is common in footballers, complicated further by an old quadricep muscle tear in his right thigh causing some issues!

We’ve treated him five times with a combination of joint adjustments, soft tissue work, kinesiology taping and rehab exercises. Here he is with Philippa today having popped in for his final appointment- We’re delighted he’s pain free and back on the pitch playing for Widbrook FC.

Chiropractic- it’s not just for back pain!

 

💭KNOWvember💭 

Your brain cannot feel pain.

When you stub you

r toe or touch a hot stove, your body releases chemicals that trigger signals to go up to the brain, telling the brain about the pressure from the stubbed toe, or the heat from the hot stove. Your brain then interprets that information and decides what to do with it- generally, it’ll tell you it’s painful so you stop touching the stove or rub your toe better!

Although the brain interprets these pain signals, the brain itself does not feel pain, only the structures around it can do that!

As a matter of fact, once inside the brain, surgeons can operate on the brain without anaesthesia. In one technique known as brain mapping, surgeons probe brain tissue while monitoring reactions like muscle movement and speech — all while the patient is awake!

💭KNOWvember💭 

You might have seen this poster on Philippa‘s treatment room wall. This chap wasn’t caught up in an explosion in a paint factory, this image shows a “dermatomal map” of the human body. (The colours are actually just for fun!🌈)

A dermatome is an area of skin supplied by a single spinal nerve. By testing the dermatomes in conjunction with a range of other neurological and orthopaedic tests, your chiropractor can identify not only where a problem might be in your spinal cord, but also what type of problem it is!

 

 

💭KNOWvember💭 

This rather fetching looking chap is called a “homunculus” and he’s a little man who lives in your brain. (Sort of!)

The homunculus is a model that shows how your brain sees your body. The cortical homunculus represents the importance of various parts of your body as seen by your brain. Most of us have very sensitive hands and lips, hence why these areas appear larger on the homunculus.

Did you know these “mental maps” can change with experience. People who read Braille (which is done with an index finger) develop large areas that respond to stimulation from the index finger. A homunculus mapped on the motor cortex of a Braille reader would have an absolutely enormous index finger!

 

 

💭KNOWvember💭 

The word “muscle” comes from the Latin for “little mouse”, musculus (the diminuitive of mus).

There are two theories behind a mouse becoming a muscle- firstly, that the Romans thought the movement of a contracting muscle resembled a mouse moving under a rug. Or secondly, that in a rather abstract way, a muscle looks a little like a mouse- with a round body (muscle belly) ending in a long thin tail (the tendon).

What do you think, can you see a resemblance? 🐁

 

💭KNOWvember💭 

Did you know… Kinesiology tape is just one of the many adjuncts that might be used during your chiropractic treatment. You can purchase Sporttape from us in clinic- find out how it works and why we use kinesiology tape for pain and problems. Read more here. 

 

💭KNOWvember💭 

Did you know… Our acupuncturist Gillian is a former midwife and has specialist knowledge in helping couples undergoing fertility treatment.

Acupuncture may help boost fertility by:
– Regulating hormone function
– Increasing blood flow to the ovaries and uterus and helping to relax your muscles which can improve the chance of an embryo implanting.
-Tackling the causes of polycystic ovary syndrome (PCOS) – a common cause of infertility
– Generally helping to relieve stress and make you feel more relaxed

 

💭KNOWvember💭 

Did you know…. Chiropractic is the third largest primary healthcare profession in the world after medicine and dentistry!

💭KNOWvember 💭

Did you know….
Although chiropractors are known as spinal health care experts, chiropractic care is also effective for:

– Ankle sprain
– Cramp and muscle spasms
– Elbow pain and tennis elbow that has arisen due to an ssociated musculoskeletal condition of the back or neck
– Headache arising from the neck (cervicogenic)
– Inability to relax
– Joint pains including hip and knee pain from osteoarthritis
– General, acute & chronic backache and back pain
– Sciatica
– Generalised aches and pains
– Lumbago
– Mechanical neck pain
– Migraine prevention
– Minor sports injuries and tensions
– Plantar fasciitis
– Rotator cuff injuries, disease or disorders
– Shoulder complaints (dysfunction, disorders and pain)
– Soft tissue disorders of the shoulder

💭KNOWvember💭 

Did you know… Your spinal cord has an incredible memory for pain. When you experience an instance of intense pain, such as an acute back pain episode, the neurons in your spinal cord will carry signals more easily to the nerves in your back for several days, making your back feel more sensitive during this time. This is the result of a molecule thought to be the precursor to memory, known as PKMzeta. Your spinal cord is especially sensitive to this molecule and “records” instances of pain as a result.

This can make us more susceptible to future episodes of pain when we repeat actions that previously lead to injury, as the spine “remembers” those signals and (much like anything that is practiced over time) gets very good at sending them.

Learn more about how pain works, and why chronic pain can be such an issue. Download our “understanding pain” resource here: http://acornhealth.org.uk/product/understanding-pain/

 

💭KNOWvember 💭

As a gentle, safe, non-invasive way of dealing with back pain, look no further than chiropractic care.

 

💭KNOWvember 💭

Did you know… We’re often asked where the name “Acorn Health” comes from. It’s from the old English proverb “Mighty oaks from little acorns grow” meaning great things can come from small beginnings!

Our clinic started in 2014 with just Philippa practicing from a single room in Emsworth, and our ‘little acorn’ has grown and flourished into its own premises in the heart of Emsworth with a wonderful multidisciplinary team. This is all thanks to some hard work and the incredible support of our colleagues, friends, family, patients and the local community.

The proverb also conveys to us a sense of growth, health and vitality- and our belief that no matter what, everyone can achieve optimal health… Something we are privileged to see our patients achieve under our care.

💭KNOWvember 💭
The quicker you’re seen by your chiropractor, the faster you’ll get better.

Too often, people suffer in pain for months before seeing a chiropractor as their “last resort”.

Research consistently shows that early intervention and care has a profound effect on both how well and how quickly you’ll recover.

💭KNOWvember💭 

Our ethos is delivering effective, evidence-based healthcare that is uniquely tailored to you.

You deserve the very best healthcare available, and we’re continually reinvesting in ourselves, our knowledge base and our clinic to ensure we provide you with an exceptionally high standard of healthcare.

At our clinic you’ll be treated as an individual, listened to and respected every step of the way.

💭KNOW-vember💭

Did you know… Chiropractors are trained to treat all areas of the body, but specialise in assessing, diagnosing and managing conditions of the spine.

Before starting treatment, your chiropractor will do a full assessment, which will involve taking details about your condition, current health and medical history, and perform a full physical examination (to assess the function of your joints, nerves and muscles) to help make a diagnosis.

💭“KNOW”-vember! 💭

If you’ve seen a chiropractor before but it’s your first time seeing Philippa, you might be surprised at just how different her treatment and treatment programmes can be. Philippa often refers to her metaphorical “treatment toolbox”- the skills and treatment modalities she has to choose from which she tailors to your needs based on what’s wrong and what type of treatment you would prefer. This means each and every patient receives an entirely new and individual treatment programme, based on your requirements.

 

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.

 

 

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Opening Times

Monday 08:30 – 19:00
Tuesday 09:00 – 19:00
Wednesday 09:00 – 19:00
Thursday 09:00 – 19:00
Friday 08:30 – 18:00

Lunch Break 13.00-14.00

Acorn Health Ltd © 2014- 2019

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Opening Times

Monday 08:30 – 19:00
Tuesday 09:00 – 19:00
Wednesday 09:00 – 19:00
Thursday 09:00 – 19:00
Friday 08:30 – 19:00
Saturday 09:00 – 12:00

Acorn Health Limited © 2014 - 2019

Website Created by WebHolism