ACEUPDATE
Vol 3 ■ Issue 06 ■ Oct‘09
Welcome to another update
Oliver
Since the last issue a number of
changes have occurred at the
practice. For a start we have a
new website, created by a
patient of ours, Belinda
Griffiths and we are very
pleased with the results.
If you would like to see it go
to www.ace-osteopaths.com.
IT’S BEEN EVOLUTIONARY
As you can see from above it has been a busy 3 months
since last we wrote, (and that does not include the hassles
I have had having a new garage built at home!) I think that
what we have gone through and are continuing to go
through can be seen as an evolutionary process. Life does
not stand still, status quo does not really exist for very
long and the shift we have seen, the reasons for which
are numerous, is the natural shift that is needed for society
to evolve.
STAFF CHANGES
There have been a number changes at the practice since
the last issue:
■ M
atthew, I am sorry to say, has left the practice. With
issues elsewhere that he had to deal with he felt he was
unable to maintain the level of commitment to the clinic
that he had been giving in the recent past.
■ S
ophie has cut down one of her slots at the clinic, so she
is with us Tuesday and Friday afternoon/early evening.
■ G
illie La Haye is settling in and though it is quiet, there
The events of the last 12-18 months have made people
rethink everything from credit, to mortgages, to how they
run their business and this thinking will result in changes,
be they large or small so that life can go on, until the next
time that a re-think is required. It is almost nature’s way of
forcing us to take a step back and look at what we are
doing and asking is this the right or best way to do it,
because typically the average person does not like to
change or to challenge the status quo as it exists when
life is comfortable.
But life is evolving. We may not be evolving physically but
mentally the human race is picking up speed. Think about
the technology we take for granted today that was not
around even 10 years ago. That is evolution and recessions
can be seen as nature forcing us to adapt to our changing
world. If we do not adapt we fail, we become ‘extinct’.
has been a lot of interest in the Asthma Clinic she is
offering. If you have any questions about how she can
help you or someone you know with asthma then
please contact the clinic.
■ S
ean Boret
is our new personal trainer, testing the
water for himself and us. Sean has a number of
commitments in the area, one of which is winding
down and, having seen our ‘room at the back’, has said
he would be happy to give it a go. He will be working
on an adhoc basis, with no set times. If you are
interested please contact the clinic. More to follow
about him.
Adaptation is not difficult but it involves looking at
ourselves in a critical way. This typically has to be done
when the times are good, because history has taught us
that the good times are followed by bad times and if we
can get through the latter by adapting during the former
then life stays relatively comfortable.
I therefore see the changes we have made and
experienced over the last 3-6 months as part of our
adaptation process; a necessary, sometimes painful
process of getting ourselves into a position to carry on
into the next phase. So roll on the next phase; I think we
are ready for it.
■ E
lad Yeshuah is a new osteopath starting this month.
He came from the same college as Kathy and Oliver and
thus works in a very similar way. You can read more
about Elad’s background on page 05.
■ W
e are in early discussions with a new acupuncturist.
Watch this space for further updates.
02 S
houlder impingement part 2: Carlie-Ann Offer
03 A
new method of pain relief
04 Ankle injury prevention: Sophie Capito
05 N
ew arrivals / Healthy hints
06 C
onsiderations when starting regular exercise: Sean Boret
08 W
inter Squash: Stuart McLean
09 N
ew beginners core stability class / Va Va Voom!!!
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Ace Osteopaths ♠ Complementary Health Centre ♠ www.ace-osteopaths.com
Shoulder
impingement
(Part 2)
Self-help stretches by
Carlie-Ann Offer
The shoulder is held onto the body by one small joint and
many muscles which have to act in harmony with one
another to ensure that the arm is able to move unimpeded
through a great range of movement. If any of these muscles
is imbalanced through tension or weakness this can lead to
changes in the biomechanics of the shoulder and from
there to pain. Maintaining or restoring correct shoulder
posture can help to alleviate a lot of this pain. This can be
achieved by strength and stretch training. This article
highlights the common muscles that can cause shoulder
impingement and teaches you how to stretch them to
provide some relief.
All these stretches should ideally be done for 10 seconds
and repeated three times. If possible this should be done
two, even three times a day. Important note: stretching
should never be painful; it should be performed slowly
and with relative ease.
Rhomboids
These are two four-sided muscles that run from the upper
part of your back out to the shoulder blades. Their role is to
pull the shoulder blades together and they are used when
standing ‘to attention’ to pull the shoulders back. Rounded
shoulders caused by shortening of the muscles on the front
of the chest leads to these being overly stretched while still
acting in a holding role. The ultimate aim with these is to
strengthen them but a good stretch can be very relieving
and can help to release the stress that builds up when they
are supporting the shoulders in a slouched posture.
Stretch Technique: place hands together in a prayer-like
position. Raise hands up bringing elbows together and take
them as far as you can before the elbows start to come
away from each other again. You should feel this stretch
across the upper back.
Pectoralis Minor
This is a small muscle attached to the very front of the
shoulder blade, just underneath the collar bone and it
attaches to the top 2 or 3 ribs. When it is tight is pulls on
the shoulder blade as if trying to pull it over from the
back to the front.
Stretch Technique: stand in a doorway, with arms and
elbows at 90 degrees, with your forearms placed on the
vertical frame. Lean/step slightly forwards and feel a
stretch across the chest.
Upper Trapezius
This is the muscle that makes up the bulk on top of the
shoulders and it attaches to the back of the head and the
tip of the shoulder. It is responsible for hunching the
shoulders.
Stretch Technique: sit on a chair and hold on to one side,
(i.e. the left). Lean to the opposite (right) side with your
trunk and then tip your head down to the same side.
Repeat the other side.
Latissimus Dorsi
This is a large sheet of muscle that runs up both sides of
the back starting from either side of the spine, up and out
to the arms. They are the muscles used if you were to do a
chin up with your arms wide.
Stretch Technique: standing with one (left) arm above the
head and lean to the opposite (right) side.
Ace Osteopaths ™ Complementary Health Centre ™ Update ™ Volume 3 ™ Issue 2 ™ May 2008
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Ace Osteopaths ♠ Complementary Health Centre ♠ www.ace-osteopaths.com
A new method of pain relief at Ace
The Pain Genie Scenar is a technically advanced pain
relief device which represents a breakthrough in
stimulating the body’s natural self healing abilities
according to the manufacturers. Stuart recently bought
one of these and we have asked him to use it a couple of
times on patients with some good results so we thought
we might invest ourselves.
Developed by an elite team of doctors and scientists to
keep cosmonauts in optimum health during space travel,
it is now used by an increasing number of world-class
athletes and medical professionals. The company states
that it appears to be an effective form of pain relief with
uses including neck and back pain, sports injuries, whiplash,
fractures, arthritis, RSI, IBS, burns and aching joints.
Drug-free solution
The Pain Genie Scenar is a small hand-held device that
delivers a non-invasive drug-free solution to pain
from injuries, aches and stiffness. The theory goes that
the human body is perfectly designed and capable of
producing all the necessary healing compounds it needs –
at least that would be the case in a perfect environment.
Since our modern world cannot really be described as that
one has to resort to other methods of help.
Think about a young healthy child playing a game.
The child twists and falls slightly spraining their ankle.
Having sat down for 30-60 minutes they are back up
playing as though nothing really had happened in most
cases. If that scenario happens when that same individual
is over 50 the outcome is very different – perhaps spending
weeks or months ‘getting over’ the injury; the speed at
which recovery is possible will largely depends on the
environment in which it takes place.
The pressures of modern life and the cocktail of toxins that
we eat, breathe, rub on our skin, bathe in and drink every
day has caused big problems for many – especially in the
western world. Informational pathways vital to health are
compromised, acute and chronic injuries and disease take
longer for the body to deal with and pain and inflammation
are often distressing symptoms. Natural healing compounds
are available but do not get where they are supposed to be;
a bit like an orchestra without a conductor to lead them.
the brain telling it that there is an imbalance, experienced
as ‘stickiness’ on the skin. The brain constantly monitors the
condition of the body so will already know that this
imbalance has occurred. As a normal process it would send
bio-active compounds to ease the pain and begin the
healing process.
Jump-starts defences
Scenar technology was developed to “jump-start” the
body’s own natural healing response, telling the brain that
more of the bodies’ natural medicinal compounds are
required to neutralise the pain and heal the injury.
Using electro-stimulation on the skin, an electronic
feedback loop is set up and the nervous system sends a
measured dose of neuropeptides, some of the most
powerful pain relief agents that the body produces, to the
site of pain.
As the Pain Genie is brushed over the area it continuously
monitors the changes, sending messages back to the brain
so that it is able to adjust the treatment accordingly.
At the start of the treatment the Pain Genie appears to drag
over the point of pain, feeling ‘sticky’. As healing begins the
site may redden or change colour in relation to the
surrounding skin and the Scenar may give out a ‘buzzing’
sound as it passes over the point of pain. Once the area
undergoes change, by either the stickiness reducing; the
colour of the skin changing; or the buzzing getting fainter,
the Scenar treatment is complete. In minutes the body has
delivered sufficient natural chemicals to give pain relief and
to speed up the healing process.
All the above does not mean that we are going to stop
doing what we do, i.e. osteopathy, massage, exercise,
acupuncture. The plan is to use this new machine in
conjunction with the other therapies we provide. Initially it
may be that you will receive a short dose from your usual
practitioner. If you respond well to this you have the option
of continuing as usual or spending a couple of sessions with
Stuart who will work on you for up to 40 minutes. You can
discuss this process with your individual practitioner and
agree on the best and preferred way to continue.
Shortened recovery times
Pain Genie shortens recovery times by awakening the
body’s own internal pharmacy of complex chemicals and
which are delivered by opening up a clear pathway direct
to the point of pain.
Scenar therapy stimulates the body to use its own internal
pharmacy to cure a state of ‘dis-ease’. When the Pain Genie
Scenar passes over a ‘painful’ area it sends out a signal to
Ace Osteopaths ™ Complementary Health Centre ™ Update ™ Volume 3 ™ Issue 2 ™ May 2008
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Ankle injury
prevention
By Sophie Capito, Sports Therapist
Injury prevention does not avoid injury altogether but does
decrease the possibility. There are a number of ways to help
prevent common ankle injuries, such as inversion sprains,
some of which you will find below.
Ankle sprains are one of the most common injuries in sport
and can take a long time to fully recover, therefore, it’s a big
incentive to try preventative measures first.
Though we had a wet July both August and September
have been very dry leaving football, rugby pitches and
recreation grounds very hard. This has just made conditions
worse for “weak ankles”.
I have already seen a high number of ankle injuries this
season, some of which could have been prevented with the
right pre-season training. However, it is never too late to
start prevention measures and the following can be used as
a guide, however, if you have already got an injury you will
need to allow that to heal first.
Footwear
Sounds obvious but with hard ground full cleats on
football/rugby boots is just asking for trouble! Think about
the conditions and adjust footwear accordingly e.g. swap to
moulds or smaller cleats.
Balance work
Recent research, by Jaffar Rasool in Saudi Arabia, shows that
dynamic single leg balance work done over a short period
of time of 2 to 4 weeks can improve balance. The question is
how can you help yourself at home or in the gym? Try the
exercises below on a daily basis working both legs.
There are of course other exercises that can be included to
build up strength and balance but these are a good starting
point. They will be beneficial to anyone with a history of
ankle injuries. If you would like further information on
other exercises that could help strengthen your lower limbs
please feel free to contact me at the clinic.
balance exercises
■ B
alance on one leg with the other leg relaxed
by your side, i.e. not held up too high and not
behind your body. Hold for a slow count of
30 and repeat 5 times.
■ D
o the same as above but with your eyes closed.
■ W
hen the 2 exercises above become easy try
them standing on a cushion, first with your
eyes open then closed.
■ B
alance as in a) and raise yourself up onto your
toes keeping your body as still as possible.
Repeat 10 times.
■ B
alance as above and rotate your body to one
side then the other maintaining your balance.
Repeat 5 times.
■ P
rogress onto doing d) and e) with your eyes
closed.
Ace Osteopaths ™ Complementary Health Centre ™ Update ™ Volume 3 ™ Issue 2 ™ May 2008
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New arrivals at the Clinic
SEAN BORET, PERSONAL TRAINER
Sean has been involved in sport and exercise since the late
1970s, competing at international level in both sailing and
rowing from his early teens.
From the age of 14, gym training formed a vital part of the
preparation for both these sports and has now played a
continuous part of his life for nearly 25 years. Upon leaving
school in 1989, the natural progression was to study sport
and exercise and develop a career in the Health & Leisure
Industry.
Having worked for many of the key operators within the
private health club sector, Sean increased his skills working
through all aspects of exercise teaching, club sales, and
management. Upon reaching the mantle of a Club General
Manager for Holmes Place in 2001, Sean realized that his
skills as an exercise coach were no longer being utilised and
decided to redirect his energies back into his preferred field. Over the last 8 years, Sean has built up a successful Personal
Training and Sports Massage business. He has a passion for
helping people improve their exercise habits and reaching
their fitness goals, and this is now his main focus. Constantly
refreshing his knowledge, he can ensure that the information
and training methods he uses continue to be the most
effective.
Sean has a particular interest in biomechanics and has
already been working closely with Osteopaths and
Physiotherapists to ensure that all his clients benefit
from carefully tailored exercise programming. It is his
aim to continue this partnership with the practitioners
at Ace Osteopaths.
ELAD YESHUAH, OSTEOPATH
I am 33 yrs old, fully qualified & registered Osteopath and
Naturopath (M.Ost & ND). As part of my training, I have
completed cranial sacral course which is most suitable &
effective treatment for babies and pregnant patients or
those who seek an alternative approach to structural
osteopathy (manipulation/mobilisation).
Prior to my medical life, I was trained as a personal fitness
and Krav Maga instructor (self defence-close combat
contact, developed by the Israeli army forces). Qualified at
the Israeli army academy (Wingate institute). I have more
then 10 yrs experience of teaching & working in the security
industry, serving the IDF and the Israeli police Special
Forces. I speak 3 languages; English, French & Hebrew.
HEALTHY HINTS
from Gillie La Haye
Winter blues
If you tend to suffer from the symptoms of SAD (seasonal affective disorder) ie you feel somewhat depressed by
the winter weather and grey skies, make sure you plan the following into your life before winter sets in, in order
to minimise the symptoms:
Fresh fruit and a good fruit juice every single day – this supplies you with Vitamin C and other goodies which
blow the blues away. A minimum 20 minute walk at least 5 days a week, with a companion preferably, even if it’s
pounding the pavements near your home peeking into people’s gardens and lit front rooms(!), but preferably
somewhere where you can breathe some reasonably unpolluted air.
Once a week plan in one treat for yourself: go to the cinema with a friend, meet someone for coffee and a chat,
buy yourself something new, have a massage or other therapy treatment etc – it doesn’t have to be the same
thing each week, of course, but there must always be something in your diary to look forward to.
Asthma and Eczema
If you suffer from either of these conditions it might be helped but cutting down considerably on dairy
products.
Trying to lose weight?
For every cup of tea or coffee or alcoholic drink, drink the equivalent amount of water immediately before or
after – it works!
Ace Osteopaths ™ Complementary Health Centre ™ Update ™ Volume 3 ™ Issue 2 ™ May 2008
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Considerations when
starting regular exercise
by Sean Boret
When you decide to undertake regular exercise, what
are the main considerations that will ensure the most
successful outcome?
If we look at the simple acronym “FITT” you can begin to
make a plan that will work for you.
F – Frequency
I – Intensity
T – Time
T – Type
Let us look at each of these headings in more detail:
Frequency
How many times per week do you exercise? Do you plan
your weekly / monthly workout schedule in your diary to
ensure that you consistently achieve that number of
workouts? Do work / family / holidays regularly interfere
with your plan?
Frequency of training is the biggest influence over whether
you will get results from your training or not. Unless you are
a professional athlete, with nothing but training, eating and
sleeping to focus on, you are more likely juggling busy lives
and trying to cram in many other things apart from exercise.
What you need to consider is how far up the list of priorities
exercise is for you.
Ask yourself this question: “How much do you want to make
a change to your health / fitness / body shape?” Once you
have identified that it is fairly high on your list; make a plan
as to how many times per week you will train. Schedule it
into your diary to fit with the other important things you
have in your life. And then – “Make it happen!”
Looking at it crudely, choose what level you wish to aspire to:
Workouts (per week)
Outcome on your fitness
1-2
Damage limitation
2-3
Slow to steady improvement
3-4
Steady improvement
4-5+
Steady / Fast improvement*
*When training at this frequency, careful planning is required
to ensure over-training does not lead to injury or illness. It is
possible to exercise up to this level of frequency, however
many factors need to be taken into account, including
exercise type, intensity, duration and recovery. Quality rest
and recovery, and good nutrition also play a vital role in
achieving good results.
continued on next page
Ace Osteopaths ™ Complementary Health Centre ™ Update ™ Volume 3 ™ Issue 2 ™ May 2008
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Intensity
What is your idea of a tough workout? Do you use the
“Fat Burn” programme because you want to lose weight?
Do you prefer to go for a steady run / walk on the flat or
do you head for the hills and the track? Do you only lift
light weights in the fear of building muscle? Is an Aqua
class more your scene than Body Pump?
After frequency, the second most influential factor on
your fitness will be the intensity with which you workout?
Consider the scope of intensity to range from “resting level”
– lying in bed, about to go to sleep through to “maximal
intensity” – crossing the finish line in the Olympic 100m
final, still in reaching distance of Usain Bolt!
What we have to realise here is that this is a sliding scale.
What is tough and potentially “maximal” for one person,
may be “steady” or even “low” intensity for another.
This really depends upon your current condition and
taking into account any risk factors which may preclude
the option of testing these higher levels.
Since most of us have time limitations on how long we
can spend exercising, it is prudent to ensure that we get
the most from each session. Consequently, even if the goal
is fat loss, and all the science leads us to believe that “long
duration, low intensity” workouts are best; the reality is that
those who exercise towards the upper limit of their abilities
are going to burn more calories per session.
As an example, look around you in the gym. Those who are
running on the treadmill tend to have better body shape
than those who are walking and holding on. The same is
true with strength training. The bigger the weight that you
lift, the more calories you will burn. Intense weight training
plays a vital role in any effective fat loss programme and
needs to be included for success.
The same is true for developing ability in any aspect of
training. It is the tougher workouts, both cardiovascular and
strength, that raise your ability and make what seems hard
now, much easier! And don’t get concerned that now you
have “beast” yourself through every workout. The sky is the
limit! The question is how close is Usain Bolt to the sky???
Time
How long should each workout be? How much time should
I spend on Cardio v’s Weights?
This is much simpler to answer, as in amongst our busy
lives, time tends to be at a premium anyway. How much
time can you prioritise for exercise would be the main
factor. Twenty minutes of regular exercise would make a
difference, but somehow, after all the effort of getting
started, it would seem more reasonable to do more.
If you have not been doing any exercise at all for some
years, 20 minutes of something light may well be enough.
Train for an hour and it may put you off for life when you
can’t move the following day. However, if you are already
somewhere into training for the London Marathon, clear
your diary! You are going to need several hours at a time.
Something else you may have observed if you have spent
time in a gym; how much resting goes on verses exercising!
Whether weight training or moving between cardio
machines – what are you waiting for? Get on with it!
So, things to consider when planning your time – how
much exercise are you used to doing already? What is the
goal? Are you being efficient with your time?
Type
What exercise do you enjoy the most? How aware are you of
your posture and quality of movement? Does the activity or
outcome you are training for have specific demands that
you need to include in your workouts?
In the first instance, when trying to get someone to engage
in a new exercise programme, it is useful to use familiar or
favourite activities. More specifically though, it is important
to pick activities which not only support the goal, but also
work to improve the movement quality and general posture
and form of each individual.
As an example, someone who spends their whole day at
a desk and pc or driving perhaps should not reinforce
this position by jumping straight on the rowing machine!
For this person, it might be more appropriate to get them
upright and standing and using a treadmill.
Each of us has developed in a way that is specific to
the main activities we perform day to day in our lives.
By choosing the correct stretches and strength exercises,
you can be more assured that you will continue to lead a
pain free life.
After ensuring that the activity you have chosen is not
going to leave you getting injured, we can then focus on
the goal. Most often cardiovascular exercise is chosen for fat
loss goals. It will take a whole other article to explain why
strength training is the more important activity required to
achieve sustainable change in body composition.
So, with 4 main headings to consider when planning your
approach and a few variables under each heading, it is
perfectly understandable why most of us are confused
when deciding what exercise would be best for us!
Why not call Ace Osteopaths and ask to speak
to Sean about your training. With 25 years of
sport and gym training experience and 15 years
of supporting people with their exercise goals,
he might just be able to help you make
that difference.
Ace Osteopaths ™ Complementary Health Centre ™ Update ™ Volume 3 ™ Issue 2 ™ May 2008
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Ace Osteopaths ♠ Complementary Health Centre ♠ www.ace-osteopaths.com
Winter Squash
Stuart McLean BSc (Hons), MSc Medical Herbalist & Nutritionist
Winter squash relatives of both the melon and the
cucumber, come in many different varieties. While each
type varies in shape, colour, size and flavor, they all share
some common characteristics. Their shells are hard and
difficult to pierce, enabling them to have long storage
periods between one and six months. Their flesh is mildly
sweet in flavor and finely grained in texture. Additionally,
all have seed-containing hollow inner cavities.
antioxidant and
anti-inflammatory
properties. Beta-carotene is able to prevent the oxidation
of cholesterol in the body. Since oxidized cholesterol is
the type that builds up in blood vessel walls and
contributes to the risk of heart attack and stroke, getting
extra beta-carotene in the diet may help to prevent the
progression of atherosclerosis.
Varieties of winter squash include:
It may also protect against diabetic heart disease and may
be useful for preventing other complications caused by free
radicals often seen in long-term diabetes. Additionally,
intake of foods such as winter squash that are rich in
carotenoids may be beneficial to blood sugar regulation.
Butternut squash – Shaped like a large pear, this squash
has cream-colored skin, deep orange-colored flesh and
a sweet flavor.
Acorn squash – With harvest green skin speckled with
orange patches and pale yellow-orange flesh, this squash
has a unique flavor that is a combination of sweet, nutty
and peppery.
Hubbard squash – A larger-sized squash that can be dark
green, grey-blue or orange-red in color, the Hubbard’s flavor
is less sweet than many other varieties.
Turban squash – Green in color and either speckled or
striped, this winter squash has an orange-yellow flesh
whose taste is reminiscent of hazelnuts.
Pumpkins – The pumpkin with the most flesh and sweetest
taste is the small sized one known as sugar or pie pumpkin,
the latter referring to its most notable culinary usage.
Nutritional Profile
Winter squash is an excellent source of vitamin A. It is also a
very good source of vitamin C, potassium, dietary fibre, and
manganese. In addition, winter squash is a good source of
folate, thiamin, copper, vitamin B5, vitamin B6, niacin and
copper.
How does this amazing array of nutrients support our health?
Look at how a 185g portion of baked pumpkin contributes
to our recommended daily amounts and therefore to a
healthy diet. Vitamin A – 77%, Vitamin B1 and B6 – 7%,
Vitamin C – 22%, Folate – 9% and Fibre – 12%
Why are these nutrients so important? Some clinical facts.
A Variety of Health-Promoting Nutrients
One of the most abundant nutrients in winter squash,
beta-carotene, has been shown to have very powerful
Research has suggested that physiological levels, as well as
dietary intake, of carotenoids may be inversely associated
with insulin resistance and high blood sugar levels. Studies
have also shown that a good intake of beta-carotene can
help to reduce the risk of colon cancer, possibly by protecting
colon cells from the damaging effects of cancer-causing
chemicals.
Pumpkin is particularly rich in beta-cryptoxanthin, an
orange-red carotenoid also found in high amounts in corn,
papaya, red bell peppers, tangerines, oranges and peaches,
may significantly lower one’s risk of developing lung cancer.
A study published in Cancer Epidemiology, Biomarkers and
Prevention reviewed dietary and lifestyle data collected
from over 60,000 adults in China and found that those
eating the most crytpoxanthin-rich foods showed a 27%
reduction in lung cancer risk. When current smokers were
evaluated, those who were also in the group consuming the
most cryptoxanthin-rich foods were found to have a 37%
lower risk of lung cancer compared to smokers who ate the
least of these health-protective foods.
Other carotenoids such as lutein and zeaxanthin that are
essential for eye health are found in large quantities.
Other nutrients found in winter squash are also useful for a
number of different conditions. Potassium in winter squash
may help to lower blood pressure (click here). Vitamin C
may be able to reduce the severity of conditions like
asthma, osteoarthritis, and rheumatoid arthritis and also to
prevent the progression of conditions like atherosclerosis
and diabetic heart disease (click here).
Fibre to Fight Heart Disease and Colon Cancer
In addition to its ability to lower high cholesterol levels,
which reduces the risk of heart disease, the fibre found in
winter squash is also able to prevent cancer-causing
Ace Osteopaths ™ Complementary Health Centre ™ Update ™ Volume 3 ™ Issue 2 ™ May 2008
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chemicals from attacking colon cells. This is one of the
reasons why diets high in fiber-rich foods have been
associated with a reduced risk of colon cancer.
folate-rich foods are associated with a significantly reduced
risk of colon cancer, especially in people who have a history
of alcohol use.
Folate to Help Prevent Birth Defects and Heart Attack
and Support Colon Health
The folate found in winter squash may help to prevent
certain birth defects if taken by women before and during
pregnancy (click here). Folate is also needed by the body to
break down a dangerous metabolic byproduct called
homocysteine, which can directly damage blood vessel
walls. Since high levels of homocysteine are associated with
an increased risk for heart attack and stroke, getting plenty
of folate in the diet is a good idea.
Weight loss
Winter squash is an excellent addition to a weight loss
program. A restriction of calories can contribute to
nutritional deficiencies. With the addition of this versatile
fruit this tendency is reduced. See how it compares to other
vegetables for Glycemic load – 185g uncooked weight
equals 40g wholemeal pasta = 25g white rice = ½ sweet
potato (60g) = 1 medium boiled potato (75g)= 3 french
fries, yes 3 french fries.
Folate has also been shown to help protect colon cells from
the effects of cancer-causing chemicals. In fact, diets high in
New beginners core
stability class
Carlie-Ann is now offering a 3x1 hour intro class for
core stability. The idea behind this is that you get to
learn and practice this in a class environment
(4 people max) with progression over the period of
3 weeks. At that stage you can then decide if you
want to continue with a CA class or go home and
incorporate what you have learnt into your daily
work and exercise routine. The cost will be £13
per session and the class will be on Wednesdays
6.30–7.30pm.
Please contact CA on her mobile (07950 237 277) for
more information or the clinic to book.
So instead of throwing the flesh of your pumpkin in the bin
to make a lantern, use it to make a healthy nutritious meal.
Va Va Voom!!!
Ace Osteopaths has been sponsoring Carlie-Ann’s
husband Damon in his endeavours as a rookie racer on
a 1000cc motorcycle. The events he races in are organised
by The British Motorcycle Racing Club (www.bemsee.net).
Each event allows riders of all levels and experiences to race
and Damon is in the Rookie MRO Championship and will be
racing in the Rookie 1000’s all next season. He has written a
blog for us about his recent foray to Brands Hatch.
Hi All
sfying weekend at Brands
I’m Da mon. Returning from a busy but sati
next round at Thruxton where
Hatch has really got me stoked up for the
the finishing order, as long as I
hopefully we should be able to climb up
ing technique Da mon. Ed).
can stay out of the gravel traps. (That’s brak
ainly made parts of me ache
Coming home after 4 sprint races has cert
ing some core stability exercises
and has actually spurred me into consider
h it, so I should really).
for motorcyclists (well, my wife does teac
of control and stamina that
This should help to increase the fine level
balance, as well as develop
is required to maintain good posture and
se neglected but essential
strength while on the bike, in those otherwi
aching after use does not mean
areas of the body. (Just because it is not
)
it should not be trained and stimulated!!
will be accessible through the
So, I will be writing more and my blog
. I would like to take this
clinic web-site www.ace-osteopaths.com
all their support and much
opportunity to thank Ace Osteopaths for
needed coac hing and treatments.
Bye for Now
Da mon #71
MRO ROOKIE 1000’s
Ace Osteopaths ™ Complementary Health Centre ™ Update ™ Volume 3 ™ Issue 2 ™ May 2008
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