MOTHER’S WORKSHOP – Journeys Through Motherhood, 14th May 2017

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Treat any mother you know (including yourself!!) to some well deserved time out in a nurturing space.

A Sunday session to unwind and reflect on your unique journey into motherhood. Sunday 14th May 2017, 12.30-4pm. £45.

(£35 Earlybird booking before the end of April).

 

This workshop provides an opportunity to slow the pace and replenish yourself. You will find a way to return to yourself in a compassionate, affirming and validating environment.

Through visualisation, story-telling and other creative exercises you will find ways to connect with your felt experience and find acceptance.

You will be offered space for creative expression and may share and receive the wisdom of many mothers.

You will deepen insight, feeling valued, resourced, strengthened and recharged as a mother.

For booking contact Cheltenham Holistic Health Centre, 01242 584140 or info@chhc.co.uk.

This workshop space is held by Lisa Kimberley, Psychotherapist at Cheltenham Holistic Health Centre and experienced therapeutic arts group work facilitator & Yoga teacher Katie Maughfling.

For more information and booking please contact Lisa Kimberley.

Nutritional Awareness – the dos and don’ts of healthy eating

Nutritional Awareness – the dos and don’ts of healthy eating

by Caroline Shaw arch cnhc arica itec

AVOID (as much as possible)

‘Normal’ wheat that appears in most bread, biscuits, cakes, pasta and also a lot of processed prepared foods (check the label). Gluten in wheat is particularly challenging to break down and digest. It is being exposed by scientists as one of the leading culprits of leaky gut leading to chronic inflammation and a whole host of health debilitating side effects including Celiac Disease, Auto-immune disorders Diabetes and Dementia.

Alternatives: Quinoa, Buckwheat, Spelt, Amaranth, Oats, Rye. If you are gluten intolerant you may need to avoid Spelt, Rye and Oats.

Refined sugar and artificial sweeteners including fructose. These can appear in prepared foods and drinks (check the label). A diet high in carbs and sugar can set up an inflammatory microbiome leading to High blood sugar, High blood pressure, Heart disease, Diabetes, Hormonal imbalances, ADHD and Alzheimers. Research from the Mayo Clinic US, has found that diets overly rich in carbohydrates are associated with an 89 percent increased risk for Dementia.

Alternatives (in moderation): Raw honey, Manuka honey, Maple syrup, Green Leaf Stevia, Date Sugar, Coconut palm sugar, Coconut nectar, Fruit.

Cow’s milk dairy and its derivatives including cheese and yoghurt. Most cows are fed a cocktail of antibiotics, bovine growth hormones, and steroids. These get into the milk supply. It can cause inflammation in the gut resulting in Bloating, Gas, Constipation, Diarrhoea, Acne, Eczema, Hormonal imbalances, Infertility.

Alternatives: Almond Milk, Coconut Milk, Oat Milk, Rice Milk (organic where possible) Goats and Sheep’s’ preferably raw and unpasteurised milk (unless intolerant).

Alternatives sources of calcium: Almonds, Kale, Oranges, Broccoli, Figs, Spinach, Enriched rice, Almond, Hemp, Coconut milk, Sesame seeds, Tofu

Trans fats Artificially produced trans fats raise your LDL (bad) cholesterol. Sources of bad trans fats; Commercially baked goods: biscuits, cakes, muffins, pie crusts, pizza dough, hamburger buns. Packaged snack foods: crackers, chips, sweets. Solid fats: margarine and vegetable shortening. Fried foods; French fries, fried chicken, chicken nuggets, breaded fish, hard taco shells. Pre mixed products; cake mix, pancake chocolate milk. Anything with ’hydrogenated’ or ‘partially hydrogenated’ listed as an ingredient.

Alternative oils and fats: Extra virgin olive oil, organic sunflower oil, sesame oil, Flax Seed Oil, coconut oil (good for high temperature cooking). Butter only from grass fed cows or and goats milk butter. Organic Goat’s and Sheep cheeses preferably unpasteurized. Natural live goats, Sheep’s yoghurt, Coconut yoghurt, Kefir.

 

FOODS TO EAT

Organic where possible, Alkaline foods (75 per cent) including, Vegetables, Salads, Fruit, Seeds, Nuts

Proteins for Non-Vegetarians

Outdoor, Grass Fed Beef, Lamb, Venison etc

Organic/Free Range Chicken, Duck, Turkey etc

Wild responsibly sourced fish –Salmon, Tuna, Sardines, Pilchards etc

Proteins for Vegetarians

Quinoa, Buckwheat, Tempeh, Tofu, Beans, Pulses, Hummus, Chia Seeds, Organic soy beans, Hemp Seeds, Non wheat Ezekiel bread, Aramanth, Spinach, Guava, Peas, Lentils, Organic peanut butter, Pumpkin seeds, Sunflower seeds, Almonds, Walnuts, Hazelnuts, Pecans, Macadamia nuts.

Vegetables for Healthy Eating

Asparagus, Broccoli, Carrots, Cauliflower, Cucumber, Garlic, Kale, Onions, Jerusalem Artichokes, Beetroot, Brussel Sprouts, Cabbage, Celery, Leeks, Lettuce, Radishes, Spinach, Parsnip, Turnip, Squash, Swiss Chard, Swede, Sweet potatoes, Peas, Green beans, Pak Choy, Avocado

In moderation from the deadly nightshade family (if intolerant avoid); Potatoes, Peppers, Tomatoes, Aubergine, Chillies,

Fruits

Acai berry, Apples, Bananas, Grapefruit, Blueberries ,Cantaloupe, Cherries, Cranberries, Fresh Figs, Grapes, Blackberries, Kiwi, Lemons, Mango, Oranges, Plums, Pomegranate, Raspberries, Strawberries, Papayas, Pumpkin Pineapple, Avocado, Tomatoes

Foods Containing Probiotics.

Sauerkraut, Kimchi and other cultured vegetables contain Lactobacillus Plantarum one of the most beneficial bacterial in your body and also Lactobacillus Brevis. Fermented, Raw Dairy Products such as Yoghurt, Kefir, Soured milk, etc, contain Lactobacillus Acidophilus, Bifidobacterium Lactis, Thermophilus, Bifidus, Bulgaricus. Unpasteurized Miso (fermented soybeans) contains the fungal microorganism Aspergillus Oryzae. Kombucha, (started by using a SCOBY –symbiotic colony of bacteria and yeast). All help to create and maintain a healthy Microbiome.

Foods Containing Prebiotics

Raw Jerusalem Artichokes, Raw Dandelion Greens, Raw Garlic, Raw Leeks, Raw Onion, Cooked Onions, Raw Asparagus, Raw Banana, Raw Chicory Root, Acacia Gum

Organic Black Tea and Green Tea, Coffee and Dark Chocolate are rich in Flavonoids and Polyphenols which increase Bifidobacteria, helpful for gut permeability, cognitive function, and blood pressure.

Shiatsu Massage Exchange – Jeff Docherty

SHIATSU MASSAGE EXCHANGE – JEFF DOCHERTY

The Idea
We are living in a time where we can find ourselves lost in a whirlwind of activity, where stress and strain seem prevalent.

Massage is ideally placed to help bring us back to a more grounded and calm sense of ourselves.

My idea is to form a weekly drop in where people can learn about and explore Shiatsu Massage. An exchange over 1.5 hour sessions where people can enjoy receiving and giving.

A Shiatsu exchange can provide a time and place in our week where we are able to let go fully, regenerate and experience ourselves anew.

Frequent, long held emotional states effect our health.
The Telegraph (20.09.16) reported that scientists have studied 16,000 people over 15 years with the conclusion that they are now calling for Doctors to treat anxiety as a major physiological health risk.
Men who suffer from anxiety it seems are twice as likely to die from cancer.

Why Shiatsu Massage
Shiatsu is an ideal group practice, with two key advantages. Firstly the recipient keeps fully clothed and secondly there are no lubricating oils. In addition no special apparatus is needed, just a comfortable floor covering to relax on. Its easy.

Learning the techniques is straightforward too. After all our sense of massage is natural and instinctive and Shiatsu follows our innate sense; it is only an elaboration of ‘rub and press’, ‘push and grasp’, literal translations of traditional Chinese Massage forms.

The case for Massage
In most traditional cultures the role of Massage was considered a more fundamental part of health care.
In the Tang Dynasty of China (618-907 AD) it is recorded that there were 56 massage doctors in the imperial hospital – more than the total number of herbalists and acupuncturists.

The compassionate power of touch and its effectiveness has been largely forgotten in the development of modern medical techniques, an approach that can make us feel objectified, disassociated and disconnected from our bodies.

Being grounded in our bodies is essential, it is literally the felt sense of how we are.

It is becoming increasingly clear that it is not possible to separate the body from the mind or heart. Our experience of ourselves tells us these sensations, thoughts and feelings are an integrated whole.

Understanding how essential bodily sensation is takes us back to the very beginning of our lives.

As an embryo movement and by extension touch is our first contact with physical reality. Before we can hear or see, we feel by touch.

An embryo begins to move between 5 and 6 weeks.The embryo’s first movements are both spontaneous and reflexive. A light touch to the mouth causes the embryo to reflexively withdraw its head. At the same time as movement and touch begin the cerebral cortex and nerve cells in the spine begin to develop.
This is how fundamental, how far reaching touch is.

We experience the world through touch and we embed our felt sense into our nervous system, into patterns of memory, constructions of mind. We embody our personal world and experience.

Just as any form of abusive touch can be potentially damaging, forms of supportive touch can be immensely healing.This can help explain why body work can have such a profound effect not just on the physical body, but on deep psychological and emotional levels.
We have devalued its importance to our detriment.

We now know that therapeutic touch automatically triggers a coordinated response between the nervous and endocrine systems. These hormonal circulations have far reaching effects.

For example Oxytocin, commonly referred to ‘The Love Hormone’ has a well-established reputation in facilitating bonding, eliciting feelings of happiness, a sense of connection, trust, gratitude, enhancing our social functioning.Affairs of the heart.
It maybe an extraordinary complex and powerful hormone but it is released by the most natural of means- a hug will do it!

Oxytocin is released by touch, by Massage, and it is no suprise to find many oxytocin receptors secreted in the heart, where we feel the world.

So a Shiatsu Exchange can give us an opportunity to redress the balance of our rushed lives, calm the mind, soothe our nerves, release our tension. It can improve our sense of well-being and lighten the load. Shiatsu can change your felt sense and experience of yourself and that is quite a gift.

Starting on Fridays in January 2017.  Register your interest with Reception on 01242 584140. Contact Jeff on 07970303694 to find out more.

Psychotherapy – Midwinter darkness

PSYCHOTHERAPY /COUNSELLING

advent-spiral
Are you creating the space and time you need to reflect and find compassion for yourself as we enter into the darkness of Mid Winter?

 

If the time of year is evoking difficult feelings due to relationship dynamics or unresolved issues, perhaps you would like to explore this further in a confidential and supportive relationship.
Lisa Kimberley, Psychotherapist at Cheltenham Holistic Health Centre is now available on Tuesdays at the centre.
All new or returning clients who book in for an appointment with Lisa in December will receive an  initial consultation at the reduced price of £20.

Ongoing weekly sessions that are booked in advance for the New Year will also be reduced for the month of January, a block of four sessions will cost £150 for January only.
Contact Lisa on 07971 675432

Wishing you blessings, peace and strength. Lisa. lisa-k

New Pilates Class – Tuesdays 9.30am.

We have a new time for our pilates class with Cathy Baynes, Level 3 Pilates Instructor!

They will now take place every Tuesday 9.30-10.30am and are available as a drop in (£9.50) or a book a 4 week course for £34.

Suitable for all abilities, please ring Cathy on 07763 374755 or email pilates@cathybaynes.co.uk to find out more and book your space.

See Cathy’s website, www.avocadopilates.co.uk to find out more about her and her class.

 

 

Yin Yoga Workshop – Sunday 11th December

Yin Yoga Workshop with Ann Morley
Sunday 11th December, 10.30-12.30. £20 per person.

A Guide to Yin Yoga - Ann Morley

Yin Yoga is a beautifully relaxed style of yoga where the focus is on the inside; the sensations of the breath and body, and observing our reactions to those. We hold the stretches for a few minutes at a time to allow the best benefit to our connective tissues. It gives the body time to relax fully into the postures, whilst calming and stilling the mind, take the time to just be.

 

‘Yin’ is the soft, relaxing, accepting counterparty to the ‘yang’, the fast, dynamic, need to achieve that dominates a lot of our modern lifestyles; we need both yin and yang to come into balance.

The class is suitable for all levels. If you have any health concerns, please let Ann know before the class. Most things can be accommodated with some adjustment to the poses. Yoga mates and props are available to borrow, just remember to wear loose fitting clothes that allow you to stretch easily.

For more information, please see: www.annmorleyyoga.co.uk/yin-workshop.

Ann is an experienced yoga practitioners, having practised since 2003. She trained to teach at Yogacampus, London and is accredited with Yoga Alliance.

To get in touch with Ann directly to book your place, please email on annmorleyyoga@gmail.com or ring on 07521 684883.

Atlantic Swimmer gets off to a head start with therapies at CHHC

You may have seen on the news recently, local man, Ben Hooper is attempting to be the first man to swim the Atlantic Ocean in November 2016.

What you may not know, is that he has benefitted from therapies at Cheltenham Holistic Health Centre to help him in his training.

In addition to yoga, acupuncture and sports massage, Ben, had a huge number of Myofascial Release Therapy treatments to help get his body and mind in peak condition during his intense training regime.

Ben Hooper MFRPicture credit: Rosemary Watts

Extract from Gloucestershire Echo (27th November 2014)

Ben Hooper swears by it (Myofascial Release Therapy). In fact he believes that it will be crucial in helping him achieve his goal of becoming the first man to swim the Atlantic Ocean next year.

“The first time I thought ‘oh my God what is this’ but the difference is immense,” Ben says.

“I’ve been seeing Jenna for three months, six hours a week, it’s fantastic.

“We have so many swimmers and triathletes in Cheltenham and around Cheltenham, they should be booking in for this.

“The difference it makes to me emotionally – I walk out of here more relaxed mentally and physically.

“Physically it extends my stroke. I have greater reach and flexibility.

“It has been life-changing. It’s that serious and could be the difference between me making it or not.”

 

Backcare Awareness Week – £10 off osteopathy treatments 3rd-8th October 2016

OSTEOPATHY OFFER

3rd – 8th October is Back Care Awareness Week.

We have some great offers for both new and existing patients.

  • £10 off all new and continuing patient appointments
  • Free spinal and baby checks
  • If you recommend a friend who visits during the week, we will give you £10 off your next appointment

Our GOsC registered osteopaths are Stuart Wilson and Lucy Carden.

To book an appointment please telephone (01242) 584140, or you can book online at www.chhc.co.uk.

Free yoga workshops Saturday 24th September!

Thinking of Becoming a Yoga Teacher?

This workshop is for anyone who’s thinking of becoming a yoga teacher.

Join us to get your questions answered.  If you’re curious about teacher training, how to set up your yoga business or what it’s like to be a yoga teacher, we’ll be there to answer your questions.  We’ll answer honestly and openly and share our insights with you.

Come and join us, it’s open to all, whatever style of yoga is your preference.

And this workshop is free, so why not join us?

 

Dates and Places

Saturday 24th September – 11.30am – 1pm

Cheltenham Holistic Health Centre – Visit their web page for directions.

Book my place

Free Workshop – Personalising Your Practice

Personalising Your Practice – An interactive workshop which gives you the opportunity to address your own practice issues and to learn how to develop and nuture your yoga experience.

This workshop is specifically aimed at beginners and intermediates.  It’s also suitable if you are considering enrolling on yoga teacher training.

Amanda will guide you and help you to iron out any niggles in your practice, so bring your mat and come and explore your practice.

Reserve your place for free.

Dates and Places

Saturday 24th September – 9.30am – 11.00am

Cheltenham Holistic Health Centre – Visit their web page for directions.

Book my place