Sarah Nottingham | RMT

It seemed like Spring was never going to arrive but I think its safe to say we’ve finally said goodbye to winter!  This season’s newsletter contains an article on Postural Dysfunction, Whats New in the Neighbourhood and a lovely recipe for Mother’s Day!

Postural Dysfunction- Part One 

 Some form of postural dysfunction can be seen in virtually everyone.  Mild forms are seen as forward head carriage and rounded shoulders whereas more severe and debilitating cases can be extreme scoliosis or ankylosing spondylitis.  Even mild forms of postural dysfunction can be a source of pain and discomfort.   The most common mild dysfunction is anterior head carriage.  This often occurs from sitting at a desk and looking at a computer screen for prolonged hours.   The neck progressively flexes forward causing the head to rest in a more anterior position.  Subsequently it causes the shoulders to round forward and increases the curvature in the thoracic spine; which adds an element of possible shoulder impingement and reduced respiratory volume.  The body is constantly adapting to the stresses and strains placed on it.  In an attempt to bring the head back into its neutral position the posterior neck and shoulder muscles  fire and engage, but if the head still remains forward those muscles continuously contract.  Prolonged muscle firing leads to elevated muscle tension and pain in the neck and shoulder muscles. It can also result in tension headaches.

People often think of massage as a means of relaxing and easing overall muscle tension that accumulates from life stresses.   A patient typically seeks treatment initially because of an injury or pain that has become more consistent.  During the initial assessment postural analysis is always evaluated.  These findings are valuable to treat the present injury but also used later down the road after the injury has resolved.  Typically during “maintenance” type treatments my focus is addressing any underlying postural dysfunction and maintaining a sense of postural balance in the body.  This type of treatment is necessary as we continue to stress our bodies in unfavorable or prolonged postions.  Ie. Desk jockey’s, breastfeeding mothers, excessive sports training, etc.

Stay tuned for Part Two- Ergonomics and Homecare Considerations for anterior head carriage!

What’s New and Exciting in the Neighbourhood!?

Mommy and Baby Groove with Michelle Hillier!  Are you a new Mom or know of someone on Mat leave that would love to incorporate fitness back into their lifestyle?  Finding it difficult to leave the wee one behind?  Dance away those post-natal blues and weight with this fun and exciting Dance class.  I ve personally been attending Michelle’s community dance classes over the years and fell in love with her devotion to the Groove Method and her ability to make an exercise class ridiculously fun!   More details can be found at http://fit2danceinc.com/

Looking for a great place for lunch?  This place has an assortment of healthy salads, sandwiches and juices.  The Black Rabbit, one of the newest eatery’s in the hood offers great food thats healthy.  The owner is also a fellow runner who understands the importance of good nutrition but doesn’t want to sacrifice on flavour.  The emphasis is on local, organic and nutrient dense ingredients.  I ve been let in on a little secret- coming soon are a selection of baked goods, all made in house!

Recipe of the Month- May
Apple Crumble Baked Brie

A yummy treat for Mother’s Day!  Can be served as a decadent accompaniment to brunch or as an after dinner treat.  There are many options for substitutions!  Experiment with dried cranberries instead of raisins, pecans instead of almonds or add sunflower seeds.

1 wheel of Brie
1 apple (peeled, cored and chopped)
2 Tbsp raisins
4 dates, finely chopped
1 Tbsp liquid honey
2 Tbsp brown sugar
2 Tbsp slivered almonds
1/4 Tsp cinnamon

Crumble Topping
1/4 cup minute oats
1 Tbsp brown sugar
1 Tbsp butter

Preheat oven to 325 degrees.  Combine apple, raisins, dates, honey, brown sugar, almonds and cinnamon in a bowl.  Add brie to a baking dish and top with combined ingredients.

In a mixing bowl stir together the oats, brown sugar and butter until it has a crumble appearance.  Sprinkle on top of  the apple mixture.

Bake at 325 for approximately 25 minutes.  Additional time may be required depending on the size of Brie purchase.  The one used here was 200g.  Don’t bake for too long!  Otherwise it’ll turn into a cheesy soup!

Serve with sliced baguette, crackers or cinnamon snaps.

Enjoy!

Sarah Nottingham | RMT
Registered Massage Therapist

Autumn for some and myself included ends up being a time of year for setting goals and making lifestyle changes.  Commonly in my practice I see an increase in bookings as the summer days wane and parents and children get back into regular schedules with the onset of the school year.  Additionally, team sports transition into a new season, changes in weather manifest or exacerbate physical ailments and decreasing sunlight can play a role in one’s emotional state.  This season’s newsletter touches on hydrotherapy: appropriate timing in the use of heat and cold, office news and events, Anxiety article provided by Robin Lloyd and some delicious Autumn themed recipes.

Hydrotherapy: Heat versus Cold treatments
Often a common area of confusion, I frequently hear of patients expressing frustration on the appropriate protocol when choosing hot or cold for their pain or injury.  What is the better solution?  Applying a hot pack or applying ice?

Hydrotherapy applications are indicated for any musculoskeletal injury, including muscle strains, sprains, tendinitis, bursitis, etc.  It’s the stage of inflammation that determines the type of treatment rather than the specific injury.  If you’re questioning the stage of inflammation then stick to an ice treatment.  If heat is applied to an acutely inflamed area then there is a possibility of increasing inflammation and thereby increasing pain.  

COLD
-indicated for acute inflammation.
- pain is present with movement and at rest.
-area of pain is broad and can radiate.
-injury/pain is recent (or recently aggravated)
-bruising, swelling and heat can be present.

Treatment= ice pack, 10 mins on/ 10 mins off and continue this cycle as needed through out the day.  Do not apply ice over areas that are numb.  Use caution! Do not apply for extensive periods of time-can result in frostbite.

HEAT
-indicated for chronic inflammation.
-pain is reproduced after movement (pain is no longer present at rest).
-area of pain is specific, no longer radiates.
-injury is typically more than 2 weeks old.
-swelling and bruising no longer exists.
Treatment= moist heat for 20 mins.  A hot water bottle wrapped in a moist towel is inexpensive and effective.

News and Events
Please welcome two new faces behind reception.  Jennifer and Aishah will be taking over Julie’s hours.  Everyone wishes Julie well as she continues her studies in Nursing at George Brown!  Reception will continue to provide reminder calls and booking/ re-scheduling of appointments will continue to be accommodated directly through myself via email at info@sarahnottingham.com or calling (416) 458 2891.

In November I will be studying CranioSacral 2 with the Upledger Institute and will be out of the office Nov. 15th-22.

Anxiety
by Robin Lloyd, MSW, RSW
Counsellor and Life Coach

Anxiety is often experienced when we feel uncertain about the future, out of control or that we lack information. Sometimes we can identify a concrete trigger for our anxiety, such as being bullied, having to make a presentation, or being in a car accident. Other times the cause may be unclear, which can be a stressor in itself.

When we perceive a threat to our wellbeing, whether there is a concrete trigger or not, an automatic process called the stress response begins to unfold. The sympathetic nervous system releases high levels of cortisol and adrenalin, and heart rate, blood pressure, breathing, muscle tension and metabolism all increase. The idea is to take advantage of this process to survive by running away from the threat or defending ourselves (fight or flight).  Either physical option would flush the stress hormones out of our system. In our normal daily lives, we rarely flee or fight and instead the stress hormones remain in our body creating a potential problem for our health.  We need to consciously activate the parasympathetic nervous system in order to induce the relaxation response, which then allows for the body to recover from the stress response.

Our perceptions play a key role in how we experience life. Because the mind and the body are interconnected, when we interpret events negatively, we increase our anxiety and stress mentally and physically. Research has shown that optimists are happier, healthier and more confident, even though pessimists are actually more realistic! Thankfully, it is possible to learn how to be more optimistic. Also, there is now scientifically documented evidence of how mindfulness based activities (yoga, meditation, tai chi, etc.) positively effect change in the brain and benefit our physical and mental health. I encourage my clients to develop a mindful approach to living as one way to help them feel more balanced and calm.

Whatever the situation, experiencing anxiety can be scary, embarrassing and unsettling. Working with a skilled counsellor provides a safe place to explore fears, learn coping strategies and build confidence and optimism for the future.

If you would like someone to talk to, Robin can be reached at 416.762.1066.

Robin has been in private practice for counselling and life coaching since 2003 and a practitioner at Bloor West Homeopathic & Wellness Clinic since 2005.

September- Recipe of the Month
Apple Chips
Whether its an autumn hike, picnic in the park or a fun addition to your kids lunch box.  This delicious treat is sure to tempt your taste buds as a healthy snack. Visit your local farmer’s market to find fresh Ontario grown apples.  http://tfmn.ca/?page_id=2

-4 large Apples, thinly sliced (I like to keep the peels to preserve any added fiber)
-1 Tablespoon Olive oil
-1 Tablespoon pure Maple Syrup
-pinch of sea salt

Toss apple slices into a bowl with olive oil,  maple syrup and salt.  Once coated place a single layer onto a baking sheet.  Best if cooking spray or a silicone sheet is used.

Bake at 250 degrees for 2 hours or until chips appear dehydrated.

Enjoy!

October- Recipe of the Month
Thai Pumpkin Soup
Undecided what to do with that left over Jack-O-Lantern?  Makes a delicious autumn soup.

-1kg pumpkin (roasted and pureed)
-3 cups of chicken or vegetable broth
-1 small onion, diced
-3 cloves garlic, diced
-1″ piece of ginger, grated
-2 stalks of lemongrass
- 1 Tbsp brown sugar
-1/2 can coconut milk
-pinch of nutmeg
-salt and pepper

Saute onion and garlic in oil until soft.  Add broth, pumpkin, ginger, brown sugar, nutmeg, salt and pepper.  Cut lemongrass in half and add the stalk to the soup.   Allow soup to simmer on low for 1 hour.  Prior to serving remove lemongrass stalks and stir in coconut milk.

Enjoy!