Rachel is an experienced therapist well-versed in working with a multitude of conditions. We’re fortunate to have her join us as she returns to work from her mat leave. Rachel will be working Mondays and Saturdays at Synergy. To read more about her and to book an appointment, click here:
We all know that breathing is important, but many of us don’t give it much thought. All too often, we get stressed, we stiffen up, and end up breathing high in our chests. This chest breathing or apical breathing can then make us feel more stressed and causes excess tension in our neck and shoulders. Proper diaphragmatic breathing can slow the heart rate and relax the nervous system. Deep breaths also improve our thoracic mobility and increase lymphatic drainage. Slow, rhythmic breathing will help regulate the flow of oxygen and CO2, slow the heart rate easing anxiety and ensure your circulation is carrying the optimum amount of nutrients around the body.
How it’s done
This can be done lying down or sitting. Place one hand on your chest and the other on your abdomen. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there throughout the entire exercise. Take a slow deep breath (to a count of 4 or more) in through your nose expanding your diaphragm and belly. Fill your abdomen first and then expand into your chest. Hold your breath for a couple of seconds. Your shoulders should not raise up. Exhale to the same count. Repeat for a cycle of 10 breaths or more.
Are you stuck for what to buy this holiday? Gift certificates are a great way to give the gift of health to those you love. Give us a call or send us an email to make arrangements.
Many people ask us what happens to their tissues when they are stuck and won’t move. Others wonder how important stretching really is. Some just want to know what fascial tissue is. Check out the fascinating “fuzz” speech by Gil Hedley. Hopefully it helps shed some light on your inner workings and encourages you to keep moving and stretch out that fuzz.
It’s soup season! There is nothing better than coming in from playing in the snow, and tucking in to a nice hot bowl of soup. They are packed full of nutrients and can help ward off wintery colds and flus.
One of our all time favourite soups is the African Yam and Peanut from the Rebar Modern Food Cookbook. It is silky smooth from the peanut butter and the pineapple and lime juice give the soup a bright finish.
African Yam and Peanut Soup
- 8 c veggie stock
- 2 tbsp coconut oil
- 1 lg onion
- 2 tsp salt
- 6 tbsp minced ginger
- 4 garlic cloves crushed
- 1 tbsp cumin
- 2 tbsp coriander
- 1/2 tsp cayenne
- 1 tsp paprika
- 1 diced red pepper
- 4 med yams peeled and roughly chopped
- 1×14 oz water packed pineapple, save juice
- 3 ripe tomatoes, chopped
- 5 tbsp peanut butter
- 1 bunch cilantro
- juice of 2 limes
Heat stock in a heavy bottomed pot, heat oil over medium. Add onion and a pinch of salt. Sauté for 10 mins, stirring occasionally. Add ginger garlic and spices and sauté until golden. Stir in red pepper, yams and salt and continue to cook until they start to stick to the bottom of the pot. Add warm stock just to cover, bring to a boil, reduce to a simmer. Partially cover, simmer until the yams are tender.
Add pineapple with juice, tomatoes, and remaining stock, simmer 30 mins.
Purée until smooth.
Simmer for final 10 mins
Season to taste with S&P, and hot sauce if you prefer a little more heat
Just before serving add a little chopped cilantro and the lime juice.