- For Back Pain better to see your Osteopath sooner rather than later
- Take regular exercise – your Osteopath can say what is right for you
- Hours in one position can cause problems – avoid “computer hump”
- During repetitive tasks, vary your rhythm and take frequent breaks
- Adjust car seats and on long journeys take regular breaks to stretch
- Pace yourself with heavy work like gardening – do not risk a disc
- Watch childrens’ posture – they should not carry bags on one shoulder or spend too long at a computer without breaks
- During pregnancy, osteopathy can help your body adjust to changes
- Avoid strain when lifting, particularly when lifting small children and shopping
- Your bed could be part of the problem. Seek osteopathic advice on choosing a new one
Omega 3 and Couscous
This is a Jamie Oliver recipe and he starts by admitting it is a silly name! However nutritionally it get’s straight to the point: a recipe rich in the healthy oils called Omega 3’s. Compared to the French, Spanish and Italians we don’t eat a lot of fish and that is a shame because omega 3 oils are so important for our health. Scientists have known for a long time that they can help prevent heart disease and more recently there is research to show they have protective effects against cognitive decline.
Couscous is a source of wheat.; if you can’t tolerate wheat, substitute it with Quinoa. Cook this according to the instructions on the packet. (It can’t just be soaked in boiling water like Couscous)
700g Red mullet and/or sardines. (Scaled, filleted and bones removed )
2 red onions, peeled and finely chopped
1 bulb of Fennel (herby tops removed and reserved and bulb finely chopped)
1 fresh red chilli, finely chopped
1 tsp fennel seeds
1 bay leaf
500g ripe tomatoes
2 anchovy fillets, chopped
Salt and pepper
2 lemons zested and halved
8 tblsp natural yoghurt
A small handful of fresh mint, torn
First of all lay your fish out in one layer on your work top to give you an idea of how much you are dealing with. Next get yourself a pan with a lid – ideally one that’s the right size for the fish to be spread out in one layer. This is so that it can all cook at the same time. Put your pan on the heat, add 4 or 5 tblsp of olive oil and slowly fry your onions, fennel, chilli, fennel seeds and bay leaf with the lid on until nice and softened. This should take about 10 minutes.
Meanwhile put your couscous in a bowl and just cover it with salted boiling water. Put it to one side to soak for about 5 minutes. When the onions are sweet and soft, add the tomatoes and anchovies, stir together and season to taste. Shake the pan so that the onions and tomatoes cover the bottom of the pan evenly. Dress the couscous lightly with a little olive oil and the juice and zest of one of the lemons. Sprinkle the couscous over the top of the onions and tomatoes in one even layer. Then place the fish over the top of that and finish off with a drizzle of olive oil. Place the lid on top and simmer slowly for about 12 minutes.
Meanwhile season the yoghurt with salt, pepper and the remaining lemon juice and sprinkle over the reserved fennel tops and mint. Serve the fish in the middle of the table with a bowl of yoghurt and let everyone help themselves. Lightly stir the fish up, check the seasoning and eat straight away.
Will you be cooking a special meal for someone special on Valentine’s day?
A warm fruity crumble is hard to resist in February and this one will suit most people. It uses xylitol instead of sugar so is great for Diabetics or anyone wanting to improve their blood sugar control.
It also uses oat flakes which makes it easier to digest and perfect for anyone who has an intolerance to wheat.
For the crumble
150g whole oat flakes
65g coconut oil or butter, at room temperature
75g ground almonds
For the Filling
600g rhubarb chopped
100g xylitol *
1. Preheat the oven to 180 degrees C
2. Whizz the oats in a food processor, nut mill or coffee grinder to grind into flour.
3. Add the coconut or butter and whizz again to make the crumbs.
4. Mix in the xylitol and ground almonds.
5. Place the rhubarb in the base of a large, shallow, over proof dish and sprinkle over the xylitol and cinnamon.
6. Top with the crumble mixture and spread evenly.
7. Bake in the oven for 30 – 40 minutes or until the top starts to turn golden brown and the rhubarb juice is bubbling.
*Xylitol is a laxative in large quantities so go carefully if you are introducing this into your diet.
Butter and coconut oil are very stable oils at high temperatures and therefore good for cooking. Unlike polyunsaturated fats, they will not produce harmful trans fats when heated.
Adapted from a recipe by Fiona McDonald Joyce in Smart Food for Smart Kids.
This recipe has been provided by our Nutritionist, Nicky Seabrook
This is new from our Yoga Practitioner, Izzy Ixer, being offered here at the WCHC, please take a look………..
|Practice at home plan – face to face|
|Introductory session||Half hour||Tell me about yourself, your goals for your yoga practice, any health issues you feel are relevant and help me to get to know you. Following this session I will prepare a personalised practice plan for you with illustrations of the postures, ready for your next session.|
|Introduction to your plan||1 hour||Go through the practice plan to ensure that you feel confident to practise the postures and breathing techniques safely in your own home.|
|Follow up session||1 hour||Discuss progress, make any adjustments to the plan ready to continue your home practice with confidence.|
And if you would like to find out more, please contact Izzy as below!
Izzy Ixer MCMI
Coach and British Wheel of Yoga Teacher
Blue Pebble Coaching
Personal, executive and workplace coaching and mentoring – individuals and teams – raising performance – improving wellbeing
Also on LinkedIn
Thank you for your custom this year.
Just so you know the Centre will be closed on Saturday 24th December and will reopen at 10.00 a.m. on Monday 2nd January.
If you need to contact your therapist please use their contact details which are on our website: www.wchc.info/therapists
In the New Year, there will be reception cover on Saturdays from 10am until 1pm. Reception hours on Monday to Friday are 10am to 2pm.
On behalf of all the therapists, reception staff and owners of the Centre, we wish you a very Happy Christmas and a healthy New Year.
Our Christmas decorations are up……….our therapists are here to help you………….and most importantly, it’s lovely, warm and cosy here at the WCHC! Please get in touch if you need our advice and/or support about any therapy that we have to offer.
We look forward to hearing from you on 01394 388234 or firstname.lastname@example.org
A daily yoga practice has great benefits for the mind and body. Stretching to release tension, strengthening muscles to aid good posture, deepening your breathing to calm your thoughts. And recent initiatives such as the MacMillan 15 minutes a day campaign are a great way of establishing yoga as part of your daily routine.
There are many resources online to help you with your daily practice and to encourage you to develop your yoga. Some types of yoga suit people better than others and it’s sometimes difficult to work out what would be best for you.
I’ve been teaching yoga for over 40 years and I believe that everybody can benefit from practising yoga! I teach gentle chair yoga, I work with groups of people who have been involved in yoga for as long as I have and I also coach individuals to attain some of the more advanced yoga postures such as arm balances and Chakrasana, the Wheel.
During the winter months I’m offering half hour one to one yoga sessions at the Woodbridge Complementary Health Centre in Sandy Lane, Martlesham. These shorter sessions are intended to help you practise your yoga safely, develop a plan that works for you, ask me for advice or help you to achieve postures you may be struggling with.
Alternatively come along and learn some breathing and techniques, which you can put into practice yourself. The sessions are £25 for 30 minutes and you can book a one-off appointment or several if you would like. Call the Centre on 01394 388234 or email on email@example.com for more information. Reception is opened between 10am to 2pm Monday to Friday.
Do get in touch and find out how yoga can help you!
MCMI, BWY Dip
Email. firstname.lastname@example.org, or tel: 01473 625115 and leave me a message
Autumn is a time to increase our food intake in preparation for the winter and indulge ourselves a little! This chocolate cake is very easy to make and doesn’t contain any of the additives you would find in a shop bought version. It is low in gluten which makes it easy to digest and could easily be made as a gluten free cake if you wanted to substitute the flour for a gluten free flour.
The recipe suggests a mix of milk and dark chocolate but if you make it with 100% dark chocolate this increases the cocoa content and this is nutritionally beneficial.
Scientists are very interested in the nutritional benefits of the cocoa bean which has a high concentration of flavonoids. These may protect the brain from Dementia and cognitive decline.
Easy Rich Chocolate Cake
Adapted from a recipe by Hugh Fearnley Whittingsall
150g chocolate – a mix of milk and plain
200g butter cut into cubes
4 medium eggs
200g caster sugar or light muscovado
50g plain flour
100g ground almonds
1. Grease and line a 23cm, ideally spring form, cake tin. Heat oven to 170 degrees centigrade gas mark 3.
2. Break up the chocolate and put it in a heat proof bowl together with the butter. Melt this over a pan of barely simmering water.
3. Stir until both are blended.
4. Meanwhile whisk the egg yolks with the sugar until they are well combined and look creamy; then add the melted chocolate and butter mixture. Stir well.
5. Combine the flour and ground almonds and then add these to the mixture.
6. Whisk the egg whites until they form soft peaks. Stir one tablespoon into the chocolate mixture to soften it and then carefully fold in the rest.
7. Pour the mixture into the tin and bake for about 25 – 30 minutes.
8. Allow to cool before turning out.
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