Apple, Pear and Chestnut Smoothie

Apple, Pear and Chestnut Smoothie  

This month Chestnut is our star. We love this delicious, easy smoothie which is loved by children too!

 

Ingredients for a medium size glass:  

-1 Apple.

-1 pear.

-10 Cl of Almond Milk 

-1 teaspoon of Chestnut powder

-1 Ice cube.

– 1 pinch of chocolate powder

Preparation:  

Peel and sift the apple and pear, then cut in four.

In a blender put the cut fruit with added milk and the chestnut powder.

Mix for 30 seconds then add the ice cube.

Mix again.

Pour the mixture into a glass and sprinkle with chocolate powder.

Recipe of the month: Chestnut Flour Crêpes to celebrate La Chandeleur

Recipe of the month: Chestnut Flour Crêpes to celebrate La Chandeleur

February 2nd, we celebrate La Chandeleur, another French tradition of French Food! We eat Crêpes (= thin pancakes) but this year,  we have fun revisiting the basic recipe for pancake batter twisting wheat flour with chestnut flours more tasty and digestible.

Very widespread in the Corsican gastronomy, chestnut flour is used for the realization of the famous canistrelli. It has a pronounced and sweet taste, and is naturally gluten free. How to use chestnut flour in its pancake batter? It is used alone for pancakes with a distinctive flavor or cut with rice flour or cornstarch to reduce its intensity. 

List of ingredients:

250 g Chestnut Floor (or cut with Rice flour)

4 eggs

450 ml slightly warm milk

2 tbsp. amber rum 

1 C. vanilla extract or 1 packet of vanilla sugar

2 tbsp. tablespoons sugar

1 pinch of salt

50 g melted butter

Steps:

Melt the butter in the microwave and heat the milk slightly warm (it avoids lumps)

Mix the sifted flour, sugar, salt in a large bowl.

You can replace 50 g of flour with rice flour for more lightness

Add the eggs, the melted butter, then gradually the milk, beating with a whisk well to avoid the formation of lumps

Add rum, vanilla and let stand for 30 minutes before cooking. Heat a knob of butter in the pan and arrange a ladle of dough

Cook your pancakes on each side, whether they are golden brown

As you go, set aside on a plate and cover with a sheet of aluminium foil to keep warm and soft

How Can Osteopathy Help You During Pregnancy?

HOW CAN OSTEOPATHY HELP YOU DURING PREGNANCY?

During pregnancy, your body is going through tremendous changes: physically, hormonally and physiologically.  Your osteopath can support you during those changes and accompany your body throughout pregnancy to allow pain relief, comfort and to promote better function. The more your body is comfortable and at ease, the more your baby is growing in an optimal environment!

As your baby grows, your body adapts and changes. That will affect your digestion, your gait, your posture, and even your breathing. Your joints become looser due to relaxin, with increased ligaments laxity, your chest is increasing in size etc. All of those modifications over the course of the nine months of pregnancy can cause common issues such as:

  • Pubic Symphysis Disorder (PSD or SPD), or other pelvic pains;
  • Lower and upper back pain, hip discomfort or other musculoskeletal aches
  • Sciatica or other nerve impingement
  • Carpal tunnel syndrome
  • Thoracic outlet syndrome
  • Heartburn (reflux)
  • Difficult digestion (constipation or inflammatory bowel)
  • Difficulties with deep breathing/ shortness of breath
  • Trouble sleeping
  • Poor circulation/heavy legs
  • Pains/discomfort where the baby is tucked in (under ribs/ pelvis hip etc)

Osteopathy can help with those common issues: during the session (ideally from 2nd trimester due to fragile 1st trimester), after an appropriate assessment and diagnosis, your osteopath will treat you as a whole in a comfortable manner with specific techniques to pregnancy, to help you with your discomfort and to promote balance and function. Depending on the initial issue, a prognostic will be given regarding the recommended amount of sessions and appropriate exercises + stretches will be given for you to do at home.
We will also work closely with your midwife and doctor shall you have any specific medical condition that requires further supervision.

How often should I see an osteopath during my pregnancy?

This entirely depends on you and your wish to be treated;  and the opinion of your doctor and midwife. A lot of future mums will be working full-time (in an office or being a mother to older children at home), throughout most of their pregnancy and may use osteopathy as general support for the changes going through their body and the regular aches and pains of their daily life.

Will it help with the birth?

Birth is a significant challenge to both your body and your baby’s. If you are in pain, especially with areas like the lower back or the pelvis, this will get in the way of effective and optimum labour. Osteopathy will prepare your body the best it can for that and aiming to get the body in the most comfortable way. Obviously, many more factors are to be considered and involved in the mechanisms of birth.

Emma is an osteopath specialized in women’s health and paediatrics.

For more information get in touch!

emma@nicolauosteopathy.co.uk
07918148179

Acupuncture for Morning Sickness

Acupuncture for morning sickness

Nausea and vomiting in pregnancy – the facts

Nausea and vomiting in pregnancy are believed to occur in about half of all pregnancies, usually between the sixth and the sixteenth weeks and is at its most intense at eight to twelve weeks.

Although it is commonly called morning sickness, nausea and vomiting in pregnancy can happen at any time of the day or night. The degree to which women experience morning sickness hugely varies: a woman can have nausea only or accompanied by vomiting. The intensity or the time of the day it is felt can also vary. But it can also be constant, including on waking at night.

Although women are often eating less and possibly lose weight while experiencing nausea and vomiting early in pregnancy, the real concern is the possibility that excessive vomiting (hyperemesis gravidarum in scientific terms) can lead to dehydration and the woman may then require hospitalisation to receive intravenous fluids. Doctors or midwives who suspect dehydration in pregnant women often give them blood tests to check their electrolyte levels or urine testing sticks to measure their ketone levels.

 

The Causes

There are many theories as to why nausea happens in pregnancy:

Hormonal reasons  – HCG the hormone used as an indicator in pregnancy test and rising oestrogen levels are cited as the main culprit

Brain stem– this part of the brain is believed to be the control centre of nausea and vomiting. The way it responds to the hormones produced in pregnancy might influence the level of nausea and vomiting a woman experiences

Stress levels and fatigue– they are believed to increase the risks of developing morning sickness

 

Acupuncture to treat nausea and vomiting in early pregnancy

Women’s experiences of morning sickness vary as much as their experience of labour: some are bedridden and might need hospitalisation, some damage blood vessels in their throat from vomiting so often and violently, some are not vomiting but feel that if they could, it might help them. Finally, some carry on with their normal daily routine whilst feeling absolutely awful.  There is no ‘normal’ and it certainly doesn’t support the myth that suggests that morning sickness is both mild and a normal part of pregnancy.

Whatever the symptoms, acupuncture offers a real, safe, natural alternative to simply putting up with nausea and vomiting in pregnancy.

A traditional Chinese medicine viewpoint – Pattern differentiation and treatment

From a traditional Chinese medicine perspective pregnancy brings up changes to the energetic balance of the body but these changes are not considered pathological developments.  It is therefore considered normal to see the following

  • Increase in blood
  • Increased heat
  • Increased dampness
  • Increased Liver energy
  • Decreased kidney energy

(note that blood, heat, dampness, Liver and Kidney energy here are Chinese Medicine terms and concepts)

However, because of constitution or lifestyle, the balance can be sometimes disrupted by one of the elements above. Too much heat or dampness, too much Liver energy or not enough Kidney energy, for example, can evolve in patterns of disharmony.

In Chinese medicine, each pattern of disharmony presents with specific symptoms. As mentioned before in the case of nausea and vomiting, a trained and skilled Chinese medicine acupuncture practitioner will see a different pattern in a patient who vomits her food soon after eating it, with a persistent thirst, a red tongue and a rapid pulse, and a patient who feels nauseous with no vomiting but with epigastric distension and fullness and who presents with extreme tiredness of the arms and legs, lethargy, weak voice, spontaneous sweating, a pale tongue and a weak pulse.

The acupuncturist is able to identify the causes of the imbalance and chooses the appropriate treatment (a combination of acupuncture points) tailored to address the particular symptoms of the patient but also the causes of her imbalance.

The number of needles used in a single treatment is limited to 6 to 8 to prevent excessive stimulation and they are usually retained between 15 and 20 minutes

Although not all women will flourish following treatment, the majority will see a dramatic improvement that put them back in control.  It is worth warning the patient that no matter how good she feels after the treatment, she needs to be aware of her body’s limit, stick to appropriate food, not skipping regular meals or snacks, or not staying up late for example.

Patient advice

An acupuncture practitioner should also be able to help women incorporate lifestyle changes in their routine, rest and hydration is paramount. Again not everything will work on everyone but according to the specific symptoms each woman presents, a tailored list of food, snacks and beverages can be introduced in the diet to relieve the symptoms.

 

Safety and effectiveness of acupuncture treatment in early pregnancy

Smith et al. (2002) published two articles from their research on nausea and vomiting during early pregnancy.  The study involving 596 women who were followed through their pregnancy until childbirth to record any adverse outcomes, confirmed the benefits of acupuncture and concluded that acupuncture was a safe and effective treatment for women who experience nausea and dry retching in early pregnancy.

So if you’re pregnant and feel that your quality of life is impacted by morning sickness, it is worth considering acupuncture as a drug-free option to relieve your symptoms.

Contact Make me Feel to book an appointment info@makemefeel.co.uk or 0208 675 1207

or email Sophie at sophie@silverwoodacupuncture.co.ukto schedule a free 10 min chat if you’d like more information.

References

Betts D (2006). The essential guide to Acupuncture in Pregnancy and Childbirth

Smith C, Crwother C, Beilby J (2002). ‘Acupuncture to treat nausea and vomiting in early pregnancy: a randomised trial”. Birth. 29(1):1-9

 Smith C, Crwother C, Beilby J (2002).  ‘Pregnancy outcome following women’s participation in a randomised controlled trial of acupuncture to treat nausea and vomiting in early pregnancy.” 

Valentine’s Special: Hot Chocolate Massage

Valentine’s Special: Hot Chocolate Massage

Pure relaxing, indulgent kind of massage, you will also enjoy a hot chocolate or herbal tea.
As is a Special edition this massage is to be booked for Thursday 14th, Friday 15th or Saturday 16th

– £55/60min

 

To book: Contact us on 0208 675 1207

January Special Offer: The Natural Lift Facial massage

January Special Offer: The Natural Lift Facial Massage

 

Claudia Torres is introducing a New Massage at Make Me Feel.

The Natural Lift Facial Massage is the ultimate treatment for enhancing skin’s appearance and rejuvenation. It offers a completely natural way to lessen lines and wrinkles without invasive treatments.

How does it work? 
The Natural Lift Facial massage is a combination of Chinese, Indian and Japanese massage. Each one of them addresses the balancing of the meridians (energy pathways) while applying slight pressure to acupressure or marma points (Ayurvedic equivalent of the Chinese acupressure system). The Natural Lift Facial massage facilitates relaxation and boosts collagen production promoting a more youthful look.  Toxic buildup and trapped energy are released while circulation is increased within the facial muscles and tissues. Visual and physical results can be noticeable after just a few treatments.

Natural Lift Facial massage has also numerous therapeutic possibilities in addition to enhancing skin’s appearance. Natural Lift Facial massage can help headaches, migraines, TMJ dysfunction, Bell’s palsy, sinus problems.

What are the benefits?
Improves skin elasticity and tone
Reduces under eye bags and puffiness
Releases stress and tension
Softens the skin
Reduces wrinkles and lines
Aids lymphatic circulation, increasing the elimination of toxins and the supply of nutrients to the cells
Removes dead skin cells

Increases blood circulation
For this January, Claudia Torres is offering The Natural Lift Facial Massage at a special discount price of £55 for 60 mins instead of £65.
To book: info@makemefeel.co.uk or 0208 675 1207

Leaky gut – The hype about Hyperpermeability

Leaky Gut – The Hype About Hyperpermeability

By Ellie Isom 

You may have heard the term ‘Leaky gut’ being batted around, but what does it actually mean? Is it really a thing?

Yes – it is a thing! Leaky gut is the colloquial term used to describe the increased permeability of the gut wall or ‘intestinal hyperpermeability’.

One of the most important functions of our gut is its essential role as a barrier to the environment. This structural barrier encompasses an epithelial layer and a mucus layer which our intestinal microflora adhere to. The top layer (the epithelium) contains tight junctions, which regulate the movement of water and other small molecules in and out of our digestive tract, opening and closing when required. 1 However, certain factors can also unfavourably open, and disrupt these tight junctions, such as infections and inflammation, as well as foods, such as those containing gluten.

How do you know if you have leaky gut? Without testing (a holistic doctor or a nutritional therapist can recommend the right test), it is difficult to know for sure, but there are certain symptoms and conditions that are associated with it. Because the functioning of this barrier is vast and involves regulating our metabolism, immunity, digestion, absorption, nervous and endocrine function,2 disturbance to this barrier has been linked to many health conditions, such as allergies3, autism and autoimmunity4 (e.g. coeliac disease), to name a few. You may also suffer from diarrhoea or constipation, frequent headaches, food intolerances, skin rashes or other skin-related problems, recurrent infections or problems with memory and concentration.

Even if you are not sure if you have it or not, supporting a healthy gut lining and preventing leaky gut can only benefit your health! So what can you do?

Start with your diet

The food we consume comes into direct contact with the cells lining our digestive tract, therefore, quality is everything. For a sensitive or inflamed digestive tract, certain foods can be further irritating, such as dairy and chilli. In these circumstances, focusing on easily digestible, soothing foods, like soups, bone broths, and smoothies can be beneficial.

Is gluten an issue?

As mentioned previously, gluten-containing foods can contribute to intestinal hyperpermeability. <strong<>Zonulin is a protein that acts as a gatekeeper of tight junctions in the small intestine, increasing permeability.5 Its secretion is heightened by the presence of gluten.6 Therefore, the first point of call for addressing a leaky gut could be adopting a gluten-free diet, directly excluding this stimulant.</strong<>

However, it’s not just gluten that can have that effect. Lectins – the proteins found in a wide range of legumes and vegetables, especially if not cooked or prepared properly, can bind to the surface of cells lining the intestine, and inhibit intestinal cell repair, potentially keeping tight junctions open.7

Include gut-healing nutrients in your daily regime

If the lining of the digestive tract is damaged, the body will require an increased supply of nutrients that aid repair, as well as the building blocks for connective tissue. There are many that we could include, but the following are our favourites:

* Glutamine – the most abundant non-essential amino acid in human muscle. Glutamine supplementation can protect against inflammation, improve intestinal barrier function and help to reduce intestinal permeability.8,9,10

* Collagen– The gut wall contains collagen fibres that strengthen the whole structure. Currently, there appears to be a research gap in relation to collagen supplementation and leaky gut, but some preliminary studies are beginning to highlight the use of type 1 collagen for intestinal cell maintenance.11

* Nucleotides – these organic compounds from the building blocks of DNA, which is essential for cell division and repair.12 Dietary sources of nucleotides include organ meats and seafood.

* Zinc – encourages healing,13 and reduces gut inflammation.14,15 Zinc has also been shown to reduce gut permeability via actively having a positive effect on tight junctions.16,17

* N-Acetyl Glucosamine (N.A.G) – an essential components of all body tissues, including the digestive tract lining. It promotes growth and intestinal repair.18 N.A.G. can also bind to lectins, rendering them inactive, and therefore unable to bind to cell surface membranes.19

* Antioxidants – such as vitamin C, can increase collagen synthesis.20,21 Antioxidant therapy has also been proposed as beneficial for digestive conditions such as IBD via mopping up free radicals, which can be produced via gut bacteria, as well as via reducing inflammation.22

* Probiotics – our gut bacteria attach to the mucus layer of the intestinal barrier, working to support gut integrity.23,24 In fact, alterations to our gut microflora can actually cause leaky gut. Therefore, probiotic supplementation or increasing the intake of probiotic foods can be beneficial and has been linked to a reduction in intestinal inflammation and permeability risk, especially during endurance training.25

Is your lifestyle the problem?

Diet and supplementation are important, but if your lifestyle is at the core of your digestive issues, it is key to sort out some of those underlying drivers to achieve better results in the long run. Many lifestyle factors can further increase gut permeability. These include medications, such as NSAIDs (e.g. ibuprofen) and aspirin, alcohol and stress.26,27,28 In addition, strenuous exercise is also associated with the damaging of the gut wall, increasing permeability.29 Therefore, incorporating particular activities into daily life, such as rest days between intensive exercise sessions and meditation to help with stress management, could be incredibly useful.

These are just a few of the key steps that can be considered when trying to tackle intestinal hyperpermeability. Our gut health is so important and linked to many other body systems, therefore keeping it healthy and functioning properly is integral for ensuring and maintaining our overall health.

If you have more questions, please feel free to pop in at Make Me Feel and don’t be shy to ask us!

New: Life Coach Nikki Swan

New at Make Me Feel: Welcome to Nikki Swan,

Life Coach

 

We are delighted to welcome Nikki Swan, to make me feel as Life Coach. Nikki is a local resident and has the same approach on the mind-body connection as all our consultants at Make Me Feel so it really made sense to work together.

Who is Nikki?

Nikki is passionate about helping her clients tune into their own inner sense of knowing and self-belief, clearing their minds of the confusion brought on by over thinking, worrying about the judgements of others and what they feel they “should” do with their lives.  Ultimately, so they can live a more content and meaningful future and look at the challenges they face in a more positive manner.

Before setting up her own coaching practice, Nikki had a successful corporate career advising companies and their employees on the tax implications of their international roles!  This was a valuable insight into the interaction of work/life balance and the emotional impact this can have on us personally.

Nikki is a big believer in the mind-body connection and introduces practical mindfulness and resilience skills to her coaching clients to help them navigate the challenges of everyday life.  She also teaches yoga in her spare time.

Training, qualifications & experience

  • Resilience Practitioner Certificate
  • Meditation, Mindfulness, Relaxation teacher
  • 200hr RYT, Yoga Alliance US
  • Animas Diploma in Transformational coaching
  • ACA, ICAEW – Chartered Accountant
  • MA Hons Economic Science, University of Aberdeen

Areas of coaching Nikki can help with:

Business coaching, career coaching, executive coaching, mentoring, personal development, staff coaching.

To contact Nikki:
Phone number: 07730614224
Email address: nikki@mindfulswan.com

Prices – initial 30 min “2019 Love your Life Audit” – free – via phone.

Then package prices on application.
Instagram @mindfulswan

Delicious Kiwi Smoothie

Delicious Kiwi Smoothie

Ingredients

  • 3 kiwifruit, peeled and cut into chunks
  • 2 medium ripe bananas, cut into 4 pieces and frozen
  • 1 cup frozen blueberries
  • 1 cup (8 ounces) fat-free plain yoghurt
  • 3 tablespoons honey
  • 1/4 teaspoon almond extract, optional
  • 1-1/2 cups crushed ice

Directions

  • In a blender, combine the fruit, yoghurt, honey and extract if desired; cover and process until combined. Add ice; cover and process until blended. Stir if necessary. Pour into chilled glasses; serve immediately.

From: https://www.tasteofhome.com/recipes/kiwi-smoothies/

 

Scallops and soft-boiled egg with creamy lemon dressing Salad

Scallops and soft-boiled egg with creamy lemon dressing Salad

Ingredients:

1/ For the creamy lemon dressing

4 Tablespoons of egg mayonnaise

4 Tablespoons of lemon juice

1 pinch of salt

1 pinch of sugar

2/Scallops, egg and herb crumbs

2 Free-range eggs

1 1/2 tablespoon of olive oil

2 tablespoons of Breadcrumbs

1 lemon to be zested

1 1/2 tablespoon of basil finely chopped

2 Tablespoon of olive oil

15g butter

100g of salad

12 scallops

Directions:

  1. To make the dressing, whisk mayonnaise, lemon juice, sugar and salt together.
  2. Place eggs in a small pot with water and bring to the boil. As soon as the water starts boiling, time for 2 min 15 seconds (for soft boiled eggs with runny yolks). Drain and run eggs under cold water. Peel the eggs and set aside.
  3. Heat olive oil in a small frying pan. Mix breadcrumbs, lemon zest and herbs together and fry for a couple of minutes until the breadcrumbs are golden and crispy. Transfer to a paper towel to drain and mix with a good pinch of salt (use flaky sea salt if you have it).
  4. Heat butter in a frying pan on high heat and add scallops. Cook scallops for 45 seconds on each side, seasoning with salt and pepper while in the pan.
  5. Divide scallops between plates on top of your salad. Carefully cut eggs in half and arrange one half on each plate. Drizzle over a little extra virgin olive oil and sprinkle over the crispy crumb.
  6. Dress plates with creamy lemon dressing just before serving.