Exercise Myths, Activewear and Do You Want Coffee With That?

Exercise Myths, Activewear and Do You Want Coffee With That?

Sarah Healy Exercise Myths Ponderings Magazine

Sarah Healy physiologist and columnist unpacks the myths about exercise and gets straight to the point!

Extra flexible people are double jointed – Nope, not a thing in humans.

 

Joints can be hypermobile, but there are definitely no extra joints in there! In fact, hypermobility features joints that easily move beyond the normal range expected for that particular joint. Which can be very handy for the contortionist and party trick, but alas, not an extra joint in sight!

 

Running is bad for your knees –

 

Research has found recreational runners have a lower risk of developing osteoarthritis than non-runners.  Everything within reason, of course, as the studies also showed that runners training and competing at a very high level for more than 15 years have the same likelihood of developing osteoarthritis as the general population. If I were talented and dedicated enough to be able to compete at such a high level for so long, I’d be happy to take that risk.

 

You need to wear ACTIVEWEAR to exercise – Definitely not.

 

Anything comfortable to move in will work. I’ve been known to get a few exercises done before breakfast in my PJ’s, so no judgement from me! We know everyone loves a good lycra but its about movement not lorna.

 

When you ride with a group you must stop for coffee – full disclosure, I used to ride in a bunch and more often than not we stopped for a coffee, but I’m just saying you don’t have to.

 

You need to be fit to attend an aerobics class (now known as group exercise classes) – the class is how you get fit not the other way round. Stand up the back, do what you can, adlib the rest.  

If you have a sore knee, treat the knee – nope.

 Teknique Health Sarah Healy Ponderings Magazine

Remember that song “the hip bone is connected to the thigh bone, the thigh bone is connected to the knee bone…?” Well, when one area of the body hurts, it is often also influenced by another area. It’s amazing how often my clients with chronic shoulder pain have low back pain as well. Treating one specific area doesn’t address the rest of what is going on in there!

 

Our bodies are very good at compensating and finding the easiest way to do something. If we can’t squeeze our shoulders back, we’ll arch our lower back by tilting our hips to create a similar movement. This compensatory action can create strain or overuse of the lower back muscles.

If you’re not losing weight, your exercise isn’t working – WRONG.

 

There are endless benefits to exercise, and I will gladly list a few for you – improved heart health, lung health and mental health, decreased the risk of cardiovascular disease, type 2 diabetes, many cancers. Regular exercise reduces the inflammation in your body, decreasing strain inside and out. There is more, but I have a word limit, you get the point though.

 Want to get in touch with Sarah and find out more about healthy healing? This inspiring human can be found HERE.

Sarah Healy Teknique HealthAbout Sarah Healy:

Exercise Physiologist – AEP AES ESSAM | Bachelor of Applied Science – Human Movement |Graduate Diploma – Exercise for Rehabilitation | Cert IV – Training & Assessment An Exercise Physiologist with over 13 years of experience and has been employed in the sport and fitness industry since 1996. Sarah works with individuals experiencing pain, musculo-skeletal injuries, posture/muscle imbalances and those that have developed anxiety relating to exercise and movement.

 

 

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The Healthy Happy Guide To Self Care by Kim Morrison

The Healthy Happy Guide To Self Care by Kim Morrison

Kim Morrison Twenty8 Article Ponderings Australia

When one sits down to write a description about Australian superstar Kim Morrison sticking to a word count can be tricky.

It’s not about waxing lyrical, the woman is quite seriously next level authentically inspiring.

The gorgeous health & lifestyle expert is a keynote speaker, founder of Aromatherapy company Twenty8, a world record breaker for youngest female to run 100miles in less than 24hours, a CAM Therapist ..and we have run out of word count. Seriously. You can imagine our delight when Ponderings got to share Kim’s insights.

We share with you Kim’s Guide to Self Care.

Good health and wellbeing doesn’t happen by itself.

 Sure, there are some people with genetics to die for who seem to be able to eat, drink and do anything they like.

But we all know a lack of self-care soon catches up.

The reality is good health isn’t just about how you look – it’s about how you feel and most importantly having awareness.

With so much overwhelm the key is to keep it simple.

Get back to basics. And above all do not believe everything you read, see or hear.

For example, will a cream honestly eradicate wrinkles in seven days? Does a chocolate spread on white bread really seem like a healthy sandwich for your children? Will eating meat make your baby like Einstein?

To be healthy and happy there are three main areas to address. The mind, the body and the skin. Every small but essential decision you make can affect your health.

For example, it is a known fact that most women expose themselves to over two hundred chemicals a day through their personal care products alone. Frightening when you think about the products you also use around your home, what’s in the environment and the foods you eat.

But regardless of how many fads, diets, ingredients or varied opinions there are some self-care basics that most holistic health therapists, experts, coaches and scientists generally agree on concerning self-care.

The list may seem pretty straightforward, even basic, yet many struggle to adhere to it.

Choose whole, real and natural foods over refined, processed ones.

SLOW eating is not a phenomenon – eat seasonal, local, organic and whole where you can.

Aim to eat a combination of fresh vegetables at each meal.

Reduce your sugar intake, including raw treats.

Drink plenty of clean water each day.

Look after your gut, fermented foods can be a wonder food for many.

Supplement wisely, know what you are taking and what you need it for.

Move your body regularly and include exercise that raises your heart rate for at least twenty minutes, aim for three times a week.

 

Include weight bearing and strength enhancing exercise this could be yoga, the gym, even incidental exercise like maintaining your home with housework and gardening.

Rejuvenate your mental and physical health with good quality sleep.

Manage your stress levels, know when to ask for help.

Practice mindfulness, take a moment at least a few times a day with meditation, being present and awareness.

Practice simple daily self-care rituals using essential oils, like a lavender bath, a lemon and pine inhalation, spritzing with frankincense or diffusing oils like neroli, chamomile, orange and geranium for a stress-free environment.

Let’s face it – being healthy can be simple if you just get back to basics and tap into that incredible innate intelligence that knows what is best.

_________

In summary, eat food as close to its natural source as possible, do some form of functional exercise at least three times a week, make sure you look into those ingredients present in your food and skin care products and most of all practice kindness with daily self-care rituals incorporating essential oils that will help you to switch off and recharge.

For more information about Kim you can visit: https://twenty8.com/kim-morrison/

Kim has recently announced her launch of the  Essential Self-Care Workshops in Australia. These are first of their kind, addressing the needs of busy people in need of so here is your chance to create the space for some much needed – craved – time out!

In these magical weekend workshops you will learn how to:

Eliminate toxins from your environment and use essential oils safely and effectively for health, healing, happiness and relationships. Know which oils are best in times of stress, anxiety, depression, weight-loss and overwhelm. Get educated about foods impacting the ageing process and manage stress so you don’t suffer burn out.

Workshop one is The Larwill Studio, 48 Flemington Rd, Parkville Melbourne 26th-28th April 2019. Click here to book.

Workshop two is at Perricoota Vines Retreat Echuca Moama on the 18th to 20th October. You can book by clicking here, and don’t forget to enter discount code “liz” to get $50 off.

“By lighting that inner spark you can BE, DO and HAVE everything you imagine! And, if you do take the leap of faith, I promise we will help you find your wings on the way down!”

– Kim Morrison

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The Colourful Magic of Food – What You Need To Know

The Colourful Magic of Food – What You Need To Know

Susan Byrne Feature Bioflavanoids

These days, there’s a lot of hype about organic, raw food.

But is it really all it’s cracked up to be? It sure is! There’s a reason naturopaths and the health conscious are paying more attention to how they prepare and cook their produce. It all comes down to a phytonutrient called bioflavonoids (also known as flavonoids). These are mainly found in the natural pigments that give fruits and vegetables their vibrant color. Flavonoids are decomposed over time, and this process is accelerated by cooking. This is why “fresh is best” is more than just a catch phrase. It’s imperative for getting the most from fruits and vegetables.

World’s Healthiest Foods says that up to 80 per cent of flavonoids can be lost in the cooking process.

So, what’s so good about flavonoids?

These naturally occurring substances are an antioxidant superpower. They help the body absorb vitamin C and protect your cells from free radical damage.

Dr. Gary Heiting says that flavonoids, combined with vitamin C can:

– prevent cancer, cardiovascular disease, Alzheimer’s disease and infections

– reduce the harmful effects of diabetes

– have certain anti-ageing effects

-improve blood circulation and liver function

– decrease blood cholesterol

There are currently 6000 different flavonoids.

by Kirsten Macdonald Ponderings Magazine Australia

Some of the best ones are Quercetin which prevents seasonal allergies, Rutin which helps ease bruising and other bleeding abnormalities, Apigenin which may reduce the risk of ovarian cancer and anthocyanins which has potential eye benefits.

These magical disease-fighting machines can be found in most fruits and vegetables but as a general rule, the more colorful the food is the higher its bioflavonoid component. Foods that are blue or purple like blueberries, blackberries and red cabbage are very rich in flavonoids. However, they’re also found in dull colored foods such as onion, garlic and buckwheat. The best news of all is, red wine and dark chocolate are full of flavonoids too!

__________________________

 

The bad news is that cooking can decompose the flavonoids, leaving your fruits and vegetables drained of their nutrients.

The way to tell if your food is losing nutrients is by its color. Your food is losing its phytonutrients if its normally vivid colors start to fade while being boiled or cooked.

The more fresh fruits and vegetables are the better. If you look at the cultures that live the longest, their cuisine celebrates fresh, locally grown, seasonal ingredients rather than the imported and packaged. For example Japan has the highest life expectancy in the world. Chiyo Miyako just died last year as the oldest person in the world at 117 years old.

We can also be wary of how we prepare our food.

The skins of fruits and vegetables are often where the flavonoids are concentrated. So, to help retain the flavonoids, it is better not to cut up fruit, which damages the skin, until you are ready to eat it.

We don’t all have the time or the means to grow our own produce or the money to buy organic food from health stores. This doesn’t mean, however, that we can’t get the most out of our fruits and veggies. Little things like cooking veggies and cutting fruit less can ensure we’re getting the most flavonoids food has to offer. Healthy is being mindful.

As a naturopath, I am so passionate not just about helping people get balanced and healthy but also education.

So many people I meet don’t know about bioflavonoids. Many  are not sure how to practise healthy eating habits that keep these valuable sources of nutrition in tact, it’s all about getting the most from our food. But it is also about identifying when you are lacking them as well so you can remedy the body and bring it back into health.

Susan Byrne:

Susan Byrne is absolutely passionate about health and wellbeing with a focus on people being empowered and lifted in the knowledge that they are healthy and happy. Susan specializes in women and children’s health. Susan has over 20 years health experience and in-depth qualifications in Nutritional Health, Herbal Medicine, Supplementation and Flower essences including a Bachelor of Health Science, Dip. Herbal Medicine and Dip. Nutrition as well as being a member of the NHAA. She is a well known public speaker on Naturopathic subjects and is an advocate for women’s welfare. Click here to speak with her about your health needs. 

 

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The Bloom of Scar Tissue

The Bloom of Scar Tissue

Ponderings

I wrote this blog Sunday 22nd October.

Do you reach inside and find the beauty or accept that skin and shape and lumps and bumps are but an illusion you must not fixate on?

That bump filled with brain fluid was not there before. The under layers of skin were not torn and stretched from the swelling of a saw and staples.

It is 2012 and the only story you know that tells of such things is Frankenstein. A monster. A craniotomy will do that.  Little children cannot come in to visit. It is too distressing. Grown men you have known for years are reduced to tears when they see you, and they struggle to hide it. That thing- that expression. It is a pity and sadness. Yet everyone says you look great, you look fine.

They tell beautiful lies to help keep you grateful for the life you have. The life you hold that keeps your heart beating is what is so important. Their hearts shine true in that moment.

In those months after a craniotomy, I was not a monster, just a little broken. But no longer a girl, no longer a woman. No longer a dancer of ballet, of quick human movement and a painter or a poet. No longer the protector of my children at night while they slept. I prayed each night they were okay. That I could trust those loving them on the daily to make sure they looked at them in the eyes and told them they were loved and safe. Like I did.

I think of myself sometimes when it was tough in the third person.

I think it has been a way to compartmentalise. I was a grateful survivor, and yet a soldier of war with battle scars she did not ask for. She did not volunteer for. Yet she did not fight anyone off, she walked right in and took the needle and signed the forms. She wanted to run, she wanted to scream and hide and say no. But she could not. The inner confusion and turmoil, to damage oneself to live. What a notion.

To say goodbye and kiss the heads of your children, to get in a car and drive to a big bustling place. To get your head shaved and your body naked under a cotton gown not knowing if you will kiss their heads again.

Consequence is a word you hold in your hand like a strange seed you found. Which garden shall you plant that in? The one that faces the north and screams of Victim or the one that says Growth?

Then there is the now.

When I lose myself in the energy of the room, I forget about what I look like, what anyone looks like. It’s because I can feel everything, the love, the humor, the frequency of those around. Things like traditional beauty or prettiness or ugliness or any such appearance do not concern me. Until someone takes a photo. Because then it’s like an ugly little version of my surface just got captured in a bottle and can’t get out. Unless you smash it with a delete button. And then there is the fear with social media, that someone else will share the little version of you and others won’t see your energy, they will see the damage the war did. Why does it matter what they think and see?

Blindness was freedom from all of this. It was a relief. I did not need to see myself; therefore I did not have to validate my appearance. It didn’t matter. Out of sight, out of mind.

No makeup, no hair, no eyes to see the damage. Those super hearing marvel style skills were too much fun and the challenge of learning my environment in a new way all wrapped up in the happiness of still being on the planet surpassed any vanity.

Until my vision returned.

So much joy. Because I got to see my children’s smiles again, the pictures they had drawn for me. The sky windows- puddles in the ocean. So glorious and full. My husband, my family. Their physical, visual picture was mine again to capture with my body’s camera- the eyes. I was not prepared for the trauma of seeing myself again and finally understanding why my little boy cried so much. He wanted Mummy to look like Mummy again, and why the grown men cried. Why the mailman did not recognize me at the door and asked me who I was. I told him it was me and he said it was so sad. I asked him why and he said I was so pretty before… but don’t worry you will be again. And the nurse saw my picture on the wall and asked who it was.
”That’s me.”  It is one of my favourites. It doesn’t look like me anymore.

Society tells you it does not matter it does matter it doesn’t.

Like this barge going back and forth between the shores of depth and shallow. Which one is it? Why do we get so distressed with scars and physical damage? We hero worship the survivor and yet as a species we spend millions on maintaining and enhancing the symmetry of the human appearance. A world that celebrates the beautifully broken on one hand and shining perfectional beauty on the other. Where do they connect? For surely beauty is unique, not a blended image of sameness.

Where is the distinction or balance in this? It used to baffle me, now it intrigues me and mortifies me all in one. I now believe when people speak their perception of what beauty is to them, it reveals the contents of their heart.

Then I got the all clear. Then the all clear was taken away. An inoperable option. Not an option. The lack of an option. We can’t do anymore. How much longer do I have? Not sure. Ok.

So we walk that walk. As a family and yet the unshakeable truth sits within me- LIFE IS FOR LIVING. Not for fear. It is the walk of the possibly dying. Because we all are. So it counts. Every day counts- it’s not a cliche. It is the essence of every single molecule and particle, shape, symmetry and pattern that exists for life to prosper. There’s a whole lot of work going on in the living here and in whatever comes after this version of life, there are many more of this I am sure also. But death is real too, and it might just be that death is but a doorway to another life.

So now I live in this one, I rejoice. I choose to live a life that is full with no excuses, to feel my way intuitively, guided by my understanding and perceptions, hoping to keep them as precise and sharp as possible to be valid and true. I listen to the guidance I receive, and I do my best.

I love within an inch of my being, and I hold those I love dearer than my own heartbeat. The patterns of nature and the design of our world intrigues me, as does geometry and physics, the gleaning of the matrix that supports the whole system has captured my fancy in a way unimaginable. The gifts of the spirit are abundant and my cup runneth over.

Yet still, this undeniably human desire to be physical as I was before the surgery haunts me every time a picture is taken, every time I look in a reflective surface, each time my body won’t work the way I want it to. So I will be grateful, and I will work on trying to mend that broken part within. I will be grateful for the scars and the bumps and distortions, I will be thankful for the migraines, the weird inexplainable seizures, the sleep apnea, and the blood pressure, the brain fog, the short-term memory and the fear of the sound of chainsaws, the narcolepsy stuff and the heartache and even the scar dandruff,  because all of this means I am alive. I breathe. I eat. I love and I live. I am surrounded by good friends and family. I live in a country that is not war inflicted and where I can live this life this way. Because we all have our path to walk.

And I could not have captured this view of real life unless this had all happened. I choose growth and the power of the inner spirit guided by my God to overcome all and sit in Grace.

Why? Because you see restoration of the spirit and growth cannot happen without trauma.

Regardless of what any doctor might say I am going to live.

Because my chapters are not written by humans.

October 23rd this happened:

Neuro clinic appointment.

My brain has healed.

Option 2 Happened. (Bye bye Tiffany)

Car Park: screaming and crying hysterical woman spotted ranting loudly in Major Melbourne Hospital. Blue eyed man pacing in shock with what witnesses say was a a look of dumbfounded oblivion.

Incoherent phone calls to family.

Sister may have fainted.

Shock (hot water bottles, blankets and sister needed for this one)

Joy

Overwhelm

Panic

Joy

Humbled like a small pebble in the bottom of a deeeep ocean. Feeling so small.

More Joy (don’t freak out the kids)

Disbelief

Thanks

“Mum- we have run out of milk again”

Prayer

Vomit

Love

Joy

No more fear- running under the moon

Crying (lots and lots of crying)

Dehydration from crying.

“Are you sure you got it right dear? You didn’t get confused?”

More Joy

Anger

Running

Parked outside Flight Centre and considered flying and climbing something really big and shaving my head at the same time and screaming ODONNELL RULES. (That was a weird moment) rang one besty who told me to do it and the sensible one said go home and sleep.

Spontaneous outbursts of laughing

Rage

Sat up in bed next to my sister while we planned our nursing home antics. (We will be room sharing)

Persistent need to kiss my children and it’s now giving them them shits.

Joy

Uncontrollable smiling – it’s a little creepy

Now resting

Life is good. I need a new word. There are no words. I think I am going to faint and cry and I don’t know what.

Bucket list is ticked…now WHAT?

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The Hipster’s Guide to Turmeric

The Hipster’s Guide to Turmeric

Featuring Your Naturopath Susan Byrne

I think that TURMERIC is genuinely one of the marvelous spices in our world. You don’t need a bicycle basket and manicured beard to know this is true.

Turmeric uses and applications are abundant, and we are just starting as a western society to recognize these.

So pull up a recycled chair with a handstitched Guatemalan cushion and let me tell you the real deal about Turmeric- the decadent product of nature.

Turmeric (Curcuma longa) is a herbal spice that is held in high esteem for its bountiful health endorsing properties as well as its culinary uses. It has always been a favorite herb of Chinese, Ayurvedic and traditional medicine and the methods of TURMERIC  as a therapeutic herb dates back thousands of years.

 

The energetics of turmeric on our human body is warming and bitter, so this makes it a fabulous circulatory stimulating herb as well as a liver and gallbladder stimulating tonic. Let’s face it when we are getting around everywhere on a unicycle or a vintage bike we need all the sustenance we can get right?

The wonderfully bright cadmium yellow of TURMERIC comes from its primary active ingredient Curcumin. It’s a boss.

 

Even though the active ingredient is Curcumin,  as any good herbalist will tell you we don’t just use one element of a medicinal herb when we are using it as herbal therapy, as it is the constituents of the whole beautiful herb that has been born to work together to achieve the beneficial result. Herbs, when used for herbal medicine, have energy derived from the plant source. Therefore it is much preferred by the human body than chemical-based medicine and TURMERIC  is a prime example of one of these herbs.

Holistically the herb works so well because it needs every part of its chemical compound to function optimally. (Say that 10 times quickly with a mouth full of marbles.)

 

 

TURMERIC’S bio-availability(the proportion of a drug or other substance which enters the circulation when introduced into the body and so can have an active effect)  is quite low though, so taking TURMERIC with black pepper is advised. Black pepper (Piper nigrum) contains piperine, and this acts as an excellent bio-enhancer and may increase TURMERICS bio-availability up to an astonishing 2000%. You only need to use a pinch of black pepper for this result to occur.  

 

 

Most of us know TURMERIC  for its anti-inflammatory properties but did you know that TURMERIC is also

  • anti-oxidant
  • anti-coagulant (reducing the risk of blood clots)
  • liver protective
  • decreases blood cholesterol
  • improves protein digestion
  • increases ligament flexibility
  • reduces period pain
  • blood sugar regulator
  • assists with settling down the inflammation associated with asthma (2)
  • is a potent antagonist of numerous cancer-causing cells (1)
  • neurological supportive
  • cardiovascular supportive
  • immune system supportive
  • aids in metabolic health
  • may be favorable to healthy thyroid function
  • may promote longevity
  • may be supportive in decreasing inflammation of irritable bowel syndrome.
  • There is even evidence suggesting that TURMERIC may inhibit replication of H.I.V.1! (2)

So herbal medicine strikes again and in a form available to us all every day.

Enjoy your latte! x

RECIPE FOR TURMERIC LATTE

½ to 1 teaspoon of organic turmeric

½ teaspoon of organic cinnamon

grated organic ginger to taste

pinch of organic black pepper

honey to taste (add when finished boiling)

1 cup of milk (organic cows, almond, rice, coconut )

 

 

 

  1. Blend all powdered ingredients into the milk of choice
  2. Place in small saucepan and bring to boil.
  3. Add honey.
  4. Pour into a hand pottered cup with a saucer made from repurposed banjo strings and most of all-
  5. ENJOY!

References

(1) FOOD YOUR MIRACLE MEDICINE, Jean Carper, Collins Publisher

(2) DR. ATKINS VITA-NUTRIENT SOLUTIONS, Robert C. Atkins, Fireside edition.

About Susan Byrne

Susan Byrne is absolutely passionate about health and
well-being with a focus on people being empowered and
lifted in the knowledge that they are healthy and happy.
Susan a specialization in Women and children’s health.
Susan has over 20 years of health experience and in-depth
qualifications in Nutritional Health, Herbal Medicine,
Supplementation and Flower essences including a
Bachelor of Health Science, Dip. Herbal Medicine and Dip.
Nutrition as well as being a member of the NHAA. She is a
well known public speaker on Naturopathic subjects and
is an advocate for women’s welfare.

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