Walk Dog, Feed Dog, Do Yoga, Eat This……BOOM!

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Well I lasted until 9:13pm on New Year’s Day before the ‘Dry for January’ went hurling out of the window!!

I am on Day 26 of my 30 Day Yoga Challenge with Adrienne on Youtube (she is awesome for a total beginner like me who has the flexibility of an ironing board), my Warrior One – I’ve nailed it!  Now, Crow Pose…that’s a whole different kettle of fish – good one if you want to knock out your front teeth!!

So, address the diet then (not diet as in DIET, but as in what I eat) started having this little lovely for breakfast:

Rolled oats cooked in water and a tablespoon of coconut oil

top with: Dairy Free Almond Yogurt –

  • 100% plant-based and rich in plant protein
  • Low in sugars
  • Naturally low in saturated fat
  • Naturally lactose free & gluten free
  • Source of calcium, vitamins B12 and D2
  • Source of anti-oxidants vitamin E*

plus: –

pumpkin seeds – One-quarter cup of pumpkin seeds contains nearly half of the recommended daily amount of magnesium, which participates in a wide range of vitally important physiological functions, including the creation of ATP (adenosine triphosphate, the energy molecules of your body), the synthesis of RNA and DNA, the pumping of your heart, proper bone and tooth formation, relaxation of your blood vessels, and proper bowel function.

Blueberries – boost your immune system, reduce nasty free-radicals, improve vision, lower cholesterol, help prevent cancer and heart disease (to name but a few benefits)

 

Chia seeds – chia is filled with two times more protein than most grains and five times more calcium than milk. Plus, it has high levels of omega-3 and omega-6 fatty acids, soluble fibre, potassium and antioxidants.

Datesa good source of various vitamins and minerals. A good source of energy, sugar and fibre. Essential minerals such as calcium, iron, phosphorus, sodium, potassium, magnesium and zinc are found in dates. It also contains vitamins such as thiamin, riboflavin, niacin, folate, vitamin A and vitamin K.

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What could massage do for me?

Anew yearnyone who’s ever gotten a massage — even a quickie at the airport — knows that it helps you unwind. That’s not just a mental sensation: Getting massaged causes muscles to unclench, a racing heart rate to slow, heightened blood pressure to fall, and levels of the stress hormone cortisol to drop. In that relaxed state, your body is able to regroup and recharge. One happy result: a more robust immune system.

“Cortisol suppresses the immune response,” explains Roberta Lee, MD, vice chair of the Department of Integrative Medicine at Beth Israel Medical Center in New York City. “Anything that increases the relaxation response triggers the restoration of your immune response.”

Recently, researchers measured immune function in healthy adults who got either a 45-minute Swedish massage or 45 minutes of lighter touch. The massaged group had substantially more white blood cells — including natural killer cells, which help the body fight viruses and other pathogens — and fewer types of inflammatory cytokines associated with autoimmune diseases.

Massage, for instance, may make you more alert and lessen some of the symptoms of depression such as tiredness and irritability, according to the Touch Research Institute at the University of Miami School of Medicine. “The healing power of touch extends across the life span,” says the Institute’s Tiffany Field, Ph.D., “from helping babies grow and children concentrate at school to decreasing chronic illnesses and disease.”

There are many benefits but this provides a snippet, please contact me via  my website for more information or for any questions.

www.sportsmassagepewsey.co.uk

You say tomatoe I say tomato….

The Archetypes of Masseuse and Masseur

To complement “The Roots of Massage Therapy,” by Patricia J. Benjamin, Ph.D., L.M.T., in the November 2015 issue of MASSAGE Magazine. Summary: The words masseuse and masseur carry very different connotations today than they did in the early days of massage in the U.S. Here is how they were introduced, and how and why they evolved.

1913 masseuse

Editor’s note: Taking a look back in time can illuminate the very long and sometimes difficult professional path massage therapists have traveled to become the respected complementary health care professionals they are today.

The following is an excerpt from the new book, The Emergence of the Massage Therapy Profession in North America: A History in Archetypes, by Patricia J. Benjamin, Ph.D., L.M.T., published by permission of Curties-Overzet Publications.

This selection discusses the history of the titles masseuse and masseur, and the connotations that have developed around them as massage has evolved over the years.

Archetypes of masseuse and masseur

The archetypes masseuse and masseur supplanted the medical gymnast in popularity in North America by the end of the 19th century. The system of manipulative treatment developed by Dr. Mezger of Amsterdam, called massage, migrated across the Atlantic late in the century and promptly took over as the hottest trend in manual therapy. In time, massage became the generic word for manipulative methods in general. Massagist was a gender-neutral expression for massage practitioners, but masseuse for women and masseur for men turned out to be the preferred terms in common parlance.

The connotation of the labels masseuse and masseur was, at first, that the practitioners were educated in the medical sciences and had a highly developed skill set. The use of French terms gave the practice a European and upmarket flare. Doctors like Douglas Graham of Boston advocated for massage as a medical specialty, while society ladies sought general massage to help them keep up with their social duties. The occupation of masseuse became a legitimate and upright one for women in Victorian times, often linked with the nurse, providing a respectable means of livelihood outside of the home. Masseurs worked in a variety of venues, chiefly health-related and athletic settings.

Rubbers vs. masseuses and masseurs

Predictably, it was not long before old-fashioned rubbers—[those people who assisted physicians, worked on people in private practice or massaged athletes]—began calling themselves masseuses and masseurs, confusing the situation for doctors and the general public. There was no regulation of the occupation at this time; the quality of massage education varied widely, sometimes occurring in hospital programs, sometimes in private schools or by apprenticeship. Some individuals set up massage practices without any training at all. To add another layer of complexity, massage was beginning to be used as a cover for prostitution. This was the beginning of the eventual descent of the word masseuse into ill-repute. Professional societies were founded in response to such issues, creating forces in support of professionalization of massage practitioners.

Fostered at first by MDs, massage was eventually integrated with the Swedish movement cure. By the early 20th century it was recognized with other drugless healing arts as a limited branch of medicine.

General massage

Along with nurses, masseuses and masseurs were providing general massage as a restorative measure by the latter 19th century. This was a novelty in the context of manual therapy, which was typically applied locally or regionally for treatment of specific pathologies. It is not that the concept of rubbing and moving the body for its general health benefits was unknown in Western civilization—it was alive and well in the folk traditions of many countries, and in establishments like the Turkish baths that offered shampooing and rubdowns. The British in particular would have been familiar with practices in far-flung parts of the empire such as lomi-lomi in Hawaii and shampooing in India. However, in the practice of massage in the Mezger tradition general treatment was a departure from the norm.

The novel development was the idea that the scientific system of massage could be applied by trained operators for its more general healing outcomes, and as a revitalizing as well as remedial agent. General massage opened up a whole new avenue of practice for masseuses and masseurs in North America.

Hygienic applications

rest cure

General massage for hygienic purposes, that is, for promoting health, became fashionable among society ladies and gentlemen in Victorian times. It was seen as a tonic—invigorating, restorative, and refreshing. Following the paradigm of Swedish gymnastics, massage was considered a type of passive exercise, “a great remedy to ‘tone up’ the system and to help the society lady to keep up her social duties.”1 General massage would help get people who were weak or overtired mentally or physically back on their feet, actually as well as figuratively. The Swedish system originally called for the gradual substitution of active exercises for passive movements as a patient got better, but general massage was ultimately deemed to be valuable in its own right as an alternative or complement to active exercises for those in good health.

The organization of a general massage as a hygienic measure was roughly the same as for medical applications, and included both soft tissue and joint movement techniques. However, performing massage with the person on a bed was replaced by staging it on a couch or padded table, both of which were standard pieces of equipment used for the Swedish movement cure. The massage table became an essential piece of equipment that evolved over time to meet the unique needs of masseuses and masseurs.

Cultural differences

North America was ahead of Europe in embracing hygienic general massage. Graham complained about not being able to find a good massage while travelling abroad:

General massage for its tonic and sedative effects is almost unknown on the continent of Europe, except in the most ordinary form of rubbing. In the summer of 1889 I could find no one in Amsterdam to give me general massage to rest me from the fatigue of travelling. It has been used for this purpose, as well as to overcome fatigue from other causes, more or less skillfully in the city of Boston for the past thirty years.2

Masseuses who had trained in continental Europe and immigrated to North America in the early 20th century were seldom proficient in general massage, since the focus there remained on the treatment of specific pathologies. Nissen advised these newcomers “to learn general massage as quickly as possible, and also to learn how American patients are treated, and even to take a short course of study before they visit the physicians with their cards.”3 In his estimation, massage schools in the United States had become just as good as those overseas, with a broader perspective and a more practical approach. To masseuses from Sweden who scorned general massage Nissen replied, “But when the customer (I can hardly call her patient) prefers the massage as a mode of exercise which she enjoys and therefore finds it beneficial, I think the masseuses ought to be thankful that there are so many well-to-do women who are willing to employ them.”4

It was a watershed moment in the evolution of the massage therapy profession in North America when masseuses and masseurs embraced the practice of general massage, especially as applied for health promotion. This was a logical development within the context of the Swedish movement cure system given that practitioners were trained for both hygienic and medical applications of movement. So, general massage for health fell easily within the scope of practice of masseuses and masseurs coming out of schools that taught the Swedish system. And indeed, it would become the mainstay of masseuses and masseurs in decades to come in the guise of “Swedish massage,” a term used by many to denote general massage even today.

Independent practice

Masseuses and masseurs became more independent by the beginning of the 20th century. Besides working for physicians and in hospitals, massage practitioners were finding employment elsewhere; for example, masseurs were needed in the increasing number of men’s clubs, athletic associations, and Turkish baths. Entrepreneurs launched massage businesses in cities and small towns, attracting customers of their own. Massage establishments helped meet the demand created by the increasing popularity of general massage for overall health and by a rising middle class that could afford what was once considered a luxury for the rich.

The storefront massage establishment was acceptable, even for masseuses, at a time when business opportunities for women were still very limited. During the feminist movement of the late 19th century, women made inroads into traditionally male territory, including opening stores such as beauty salons and dress and millinery shops that catered to other women. The French word “parlor,” often adopted by masseuses for their businesses, was consistent with the language of the time and gave their establishments an aura of European stylishness. Much later “massage parlor” became inseparably associated with a house of ill repute, but in those early days it was just another name for a legitimate massage business run by women practitioners.

A broader scope

nurse masseuse

In the period before strict regulation, independent massage practitioners had a largely unlimited scope of practice. Masseuses, many of whom were also nurses, were sometimes hired by customers to give treatments outside of a doctor’s direct care. Massage specialists from the Swedish tradition had practices that ranged from treatment of pathologies to health and fitness; they were viewed by the public at large as health care providers and increasingly sought out for independent treatments of various types.

Masseuses and masseurs who worked independently were following in the footsteps of lay practitioners who had gone before, the most closely allied being the rubbers of the early 19th century. Indeed the terms rubbersmanipulators, and masseuses and masseurs were being used interchangeably well into the 20th century. Medical gymnasts had been working independently for decades and paved the way for masseuses and masseurs, especially for those coming through the Swedish gymnastic system.

References

  1. Nissen, H. (1920). Practical Massage and Corrective Exercises with Applied Anatomy, 4th edition. Philadelphia: F.A. Davis Company, Publishers. 138.
  2. Graham, D. (1902). A Treatise on Massage, 3rd Edition. Philadelphia: J.B. Lippincott Company. 48.
  3. (1920). 138.
  4. ibid.

About the Author

Patricia J. Benjamin, Ph.D., L.M.T., is a massage therapist and educator who has been researching and writing about the history of massage for three decades. A former American Massage Therapy Association National Historian, she seeks to enlighten and inspire with stories about the profession’s past, sharing this remarkable chronicle with massage therapists and others interested in natural health and integrative health care. The Emergence of the Massage Therapy Profession in North America is published by Curties-Overzet Publications. For inquiries or to purchase the book or ebook, contact info@curties-overzet.com.

– See more at: http://www.massagemag.com/the-archetypes-of-masseuse-and-masseur-33228/?utm_content=buffer18518&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer#sthash.cqoTMFnB.dpuf

Sports Drinks – what are they?

Sports Drinks – what are they?

8844sportsdrinks1

A hypotonic drink – contains a lower concentration of salt and sugar than the human body, generally contains less than 4g of sugar (carbohydrates) per 100ml and has low osmotic pressure. This is intended as a thirst quencher. Hypotonic drinks give the athlete little energy in the form of sugars.

An isotonic drink  – contains similar concentrations of salt and sugar to the human body, generally contains between 4g and 8g of sugar (carbohydrates) per 100ml and has about the same osmotic pressure as bodily fluids.

A hypertonic drink – contains a higher concentration of salt and sugar than the human body, generally has more than 8g of sugar (carbohydrates) per 100ml and greater osmotic pressure than bodily fluids.

So which one to use?

Hypotonic drink is taken up by the body more quickly than water so is ideal for recreational sports or shorter or less strenuous exercise.

Isotonic drink is taken up about the same as water and is intended to quench thirst and provide energy so good for endurance sports.

Hypertonic drink is taken up more slowly than water and its primary function is to provide energy, the quenching effect is secondary.  Useful for athletes or workers who find they need more energy during training/competition/exertion.  Ideal for use 30 to 60 minutes before sports/training/exertion and immediately after sports/training/exertion.

What about Energy Drinks?Energy_Drinks_hotfill_bottles_630x315

Energy drinks contain stimulants, primarily caffeine and sugar, which give a temporary boost to performance.

Because caffeine concentration in the blood peaks about 2-4 hours after consumption, the caffeine boost is usually maximized if drunk 1-2 hours prior to the start of an endurance activity.

Energy drinks don’t make a big difference in short events.

Caffeine also acts as a diuretic, causing kidneys to pull more water out of the bloodstream than the digestive system can pull into the system from the drink (one-step-forward-two-steps-back). So energy drinks should NOT be used during exercise because the combination of fluid loss from sweating and the diuretic quality of the caffeine can lead to severe dehydration.

Energy drinks are not bad, but they shouldn’t be viewed as the drinks of champions. Claims they make such as “improved performance and concentration” can be misleading. Think of them as highly-caffeinated drinks to get a better idea of what they are and how they affect you.

Ok, so I do Sports Massage….what IS Sports Massage?

What exactly is Sports  Massage?

Sports Massage is a style of bodywcyclist runnerork that addresses the particular needs of athletes, weekend warriors or anyone in need of a deep treatment . It is typically used before, during, and after athletic events, as well as off-season, pre-season and post-season massage. The purpose is to prepare you for peak performance, to drain away fatigue, to relieve swelling, to reduce muscle tension, to promote flexibility and to prevent injuries.

What are the  benefits of Sports Massage ?

Some of the most exciting benefits of  Sports Massage are: enhanced athletic performance, faster workout recovery, fewer injuries and faster recovery from injury, restored flexibility and range of motion, removal of lactic acid buildup,  reducing feelings of stress, and maintaining the body in better condition.

Will Sports Massage help my injury?

Yes. Sports massage is proven to reduce recovery time, sometimes dramatically, by shortening the time it takes for injuries to heal, and makes the after effects “better”. Sports Massage reduces the swelling and oedema associated with soft tissue injuries. After a serious injury, Sports Massage helps form strong pliable scar tissue instead of the usual random stiff scar tissue, so that range of motion and tissue extensibility are maintained. A short list of benefits are: shortens the time it takes for an injury to heal, helps reduce swelling and oedema, maintains or increases range of motion, helps get the athlete back into training with less chance of re-injury.

What is lactic acid buildup and how does Sports Massage help with that?

Lactic acid is a constituent part of the cellular metabolic cycle. During strenuous anaerobic exercise the levels of lactic acid can rise to high levels, causing fatigue and a burning feeling in the muscle tissues. The high levels of lactate can linger longer than most of us would wish for. One way to diminish that burning feeling in our muscles is with a recovery style Sports Massage. The long strokes of a recovery Sports Massage aids circulation. The stagnant blood and fluids are “pumped” toward the heart and liver. Freshly oxygenated blood rushes into the muscle tissue, giving a refreshed relaxed feeling to sore muscles. After a post-workout Sports Massage, recovery from a gruelling workout or training session is much more brief.


How often should I get a Sports Massage?

That depends on several factors such as training volume and intensity, whether or not you have chronic pain or acute injury, and other factors. For some athletes, a weekly massage gives huge sports massage 1results. Other athletes only get an occasional Sports Massage if they’re in pain. The best way to reduce the effects of hard training is with regular Sports Massage. Try a series of 5 to 6 Sports Massages to see how you feel when the positive effects accumulate, you will then be able to decide how often you need a Sports Massage. However, it is a fact that even getting massaged once a month regularly has long lasting positive impact.

Will one single Sports Massage “fix” my problems?

Sometimes yes. If you have a tight painful neck and shoulder complex you can expect to come away from a Sports Massage experiencing a lot of relief, at least for a while. But it probably took you months or years to get that way. It’s not reasonable to expect permanent relief from an hour session of Sports Massage. The effects of Sports Massage are very much like the effects of athletic training. Your first bike ride won’t turn you into Lance Armstrong. But a cosports-remedial-massage-legs2nsistent training program will turn you into a competitive cyclist. So it is with Sports Massage. Consistent Sports Massage can offer very positive results to chronic issues and painful conditions.

Is Sports Massage painful? No, not usually. We work up to your individual capacity for pressure. For example if you’ve just ran a marathon its obvious you can’t take a lot of pressure on your legs. If  you’re wincing or resisting strokes, I know to  ease up. But sometimes individuals develop knots, or trigger points that require stronger bodywork and may cause discomfort. If this is the case, then we (you and I) need to communicate about pain levels, working together to make the session as productive as possible, as pain free as can be. But all of this aside, a typical Sports Massage is a pleasurable experience, not a painful one.

Should I get a deep Sports Massage just before a big race?

No, absolutely not. Deep work is reserved for conditions and issues that call for it. It’s typical to be sore for several days after a deep Sports Massage. That would interfere with an athletic event or competition. A pre-event Sports Massage would be the right choice before a race. Pre-event Sports Massage boosts circulation and flexibility. It leaves muscles relaxed and ready for action. Pre-event massage can help prevent muscle and tendon injuries and improve performance.

Are there times that I should NOT get a Sports Massage?

Yes. The most common condition is that of an acute injury or inflammation. Usually the first 72 hours after an injury are the acute stage. After the swelling and pain begin to diminish, massage is indicated. A partial list of contraindications are: fever, vascular conditions, severe heart disease, contagious skin conditions, inflammation, abrasions, cuts, cancer, neuritis, recent surgery, infectious diseases, diabetes with vascular dysfunction, fractures, and acute injury. There are too many possible conditions to list here so it is your responsibility to alert the therapist of any medical condition or injury before a massage begins. Some conditions are localised so massage may take place except in the affected area.

My Guilty Pleasure (well, one of them..keep posted)

walnutsGrind a cup of these (walnuts)

almondswith a cup of these (almonds)

Put them to one side, then grind two and a half cups of these (dates)

datesadd the nuts to the dates together with a 1/3 cup of this (cacoa)

cacaoand a pinch of this (sea salt)sea salt mish (technical cookery term) it all together and squash into a 8″ x 8″ parchment-lined dish, place in freezer whilst you melt two bars of this (80% chocolate)dark chocolate then….get some of this (coconut cream sort of stuff)coconut cuisineand mix it into the melted chocolate to create a ganache (real cookery term)ganache get date/nut mixture from freezer, smother in ganache, return to fridge and let set (yeah, right, you’re just going to leave it???)

When set, cut a tiny piece (anything below 3 inch square is absurd), blast in micro for 30 seconds, drench in more coconut cream and gorge – preferably by yourself so you can make all the smacking of lips noises that go hand in hand with this delightful treat.  (too much will make you sick………)

New Chapter

Greetings!

The books say I have to be proactive to get my practice to grow (I guess if you don’t know about my massage treatments you won’t know that you need one??)

So, entry on Facebook – check

entry on Twitter – check

ditto Linkedin – check

email marketing – rocking it

Blog……here it is, day one, welcome to my journey.image