August 2019
Welcome to our August newsletter!
Introducing Felicity James, Bsc (Hons) - Doctor of Chiropractic
Felicity was the first chiropractor to join the Durham House team when the Farnham clinic opened.
She moved to the area following the completion of her degree in June 2008, graduating from Cardiff with prizes for overall achievement and excellence in radiology.
She enjoys treating patients and observing the changes in people’s quality of life that can be achieved through chiropractic care, such as in the treatment of headaches and low back pain, as well as during pregnancy and the early years of a child’s life.
To find out more about Felicity, by clicking here
 What's On
It's a quieter time in the Studio this month. However, we still have some exciting future guest classes and workshops to look forward to.
In September and beyond, we have Seasonal Teachers continuing their yin teacher certificate, a Reiki and sound healing workshop with Lucy and Simi and an osteoporosis workshop hosted by members of the Durham House team.
Keep an eye on our What's On boards in both clinics for more details.
Read more
 Top Tips
As parents or caregivers, it's important to realise that there are many factors that contribute to the healthy growth and development of children.
Maintaining physical health, including proper nutrition, safe environments and detection of early developmental problems, are important for a child’s future.
In this month's top tips, we talk about how to help children make healthy food choices and how to encourage them to move and keep active.
In the meantime, here are a couple of BCA golden rules:
BAG IT UP – a rucksack is the best option for a school bag as long as it's carried over both shoulders, with the straps adjusted so that the bag is held close to the back and weight is evenly distributed.
KEEP IT LIGHT – make sure that all unnecessary excess weight is removed from the school bag for each day – check only essential items are taken in.
BEST FOOT FORWARD – good footwear is important; soft soled shoes that are supportive and have a good grip will make it easier to carry a heavy school bag.
EXERCISE – lack of exercise is a child’s worst enemy. Take regular exercise – the fitter a child is, the less likely they are to injure themselves.
MOVE AROUND – staying still for a long time is bad for the spine. Limit time at the computer or watching TV to 40 minutes at a time. Get up and take a break – do something else for a while.
COMPUTER POSTURE – when using a PC or a computer console, be sure to sit comfortably with the spine supported. It can be difficult to realise that a posture is painful if being distracted by the games!
If you're concerned at any point about your child’s growth or development, it’s important to get them checked by a health professional.
For more information click here for top tips 1 and click here for top tips 2
 Recipe of the Month
Fennel and feta with pomegranate seeds and sumac.
This is a truly gorgeous recipe which is loved by everyone who tastes it!
Fennel is at its best in August. There are three main types; bitter and sweet fennel are both used as herbs. Florence fennel is eaten as a vegetable and has a broad, bulbous base with a mild aniseed flavour. This is the type that is readily available in the supermarkets and is the basis for this recipe.
Fennel has been used for its nutritious properties since ancient times and it plays an important role in traditional medicine. It's thought to have anti-inflammatory, antimicrobial, antiviral and antispasmodic properties.
Fennel is exceptionally high in fibre, with each bulb providing 7 grams of dietary fibre or 28% of your daily needs. It's a very rich source of potassium and vitamin C and other vitamins such as vitamins A, B6, K and folate. It's also a good source of minerals such as iron, copper, zinc and selenium.
Interestingly, one cup of fennel contains about 43 milligrams of calcium, which can be helpful for those who don’t consume enough calcium rich foods or are trying to support their bone health.
This recipe also contains pomegranate seeds which have been hailed as a ‘super food’. They're a good source of fibre as well as vitamins A, C, some B vitamins and minerals such as calcium, potassium and iron. Pomegranates also have an antioxidant activity three times higher than that of green tea.
There has been much research into the benefits of pomegranate with studies looking at everything from reducing inflammation, to lowering blood pressure, to reducing age related memory loss.
Sumac is a lemony spice which, apart from adding a delicious hit of flavour and colour to dishes, has also been associated with an extensive set of benefits. It's rich in polyphenols and flavonoids, both sets of powerful antioxidants and it may help lower cholesterol and stabilise blood sugar levels.
Click here to try our recipe of the month
 Growing Children
Normal growth, supported by good nutrition, enough sleep and regular exercise, is one of the best overall indicators of a child's good health.
As children grow from pre-school to pre-teens, there continues to be a wide range of 'normal' regarding height, weight and shape. Despite data collected for growth charts, 'normal' heights and weights are difficult to define.
As parents, you soon realise there's really no such thing as 'normal'!
Your child's growth pattern is largely determined by genetics. All children are different and grow and mature in different ways and at their own individual pace.
Genes aren't the only factor in your child's growth and eventual height however. They also need to eat right, get plenty of sleep and exercise regularly to grow to their full potential. Eating unhealthy foods, staying up too late and not exercising can definitely have a negative impact on growth.
Although there's no 'normal' amount of growth, most children, on average, grow in height at a pretty steady pace, growing about 2.5 inches each year from the age of three until they start puberty. When it comes to weight, children gain about 4–7 lbs (2–3 kg) per year until puberty starts.
Try to help your child understand that the important thing is not to 'look' a certain way, but rather to be healthy. Children can't change the genes that will determine how tall they will be or when puberty starts. But they can make the most of their potential by developing healthy eating habits and being physically active.
Accepting children as they are helps them build self-acceptance.
To find out more about how children grow, click on the link to our article.
click here to read more
News
 ** Save the date **
Celebrate our birthday with nibbles, drinks and classes.
We will be offering free yoga, pilates, barre concept and flexicore classes throughout the day.
Come and try a class for FREE and speak with one of our wonderful team of instructors and teachers about your fitness and well being journey.
Find out more about our special birthday offers and be in with the chance to win prizes.
The classes are now available for booking on MindBody, the website or via reception - they do tend to fill up quickly so you might want to secure your space early!
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July 2019
Welcome to our July newsletter!
 Interview with Jacqui Mayes - Nutritional Therapist
Jacqui has always been interested in food and has a real love of cooking. She initially qualified as a chef before spending 15 years in television production.
Following the birth of her second child, Jacqui developed fibromyalgia and spent 5 years trying many conventional and alternative approaches to find a way of managing her condition. Nutritional therapy was the treatment which enabled Jacqui to tackle her fibromyalgia and lead a normal life. She was so impressed with the results that she decided to train as a nutritional therapist, completing a BSc (Hons) in nutritional therapy at Middlesex University.
She supports clients with many different conditions and has much experience and success in supporting patients with diabetes, IBS, asthma, PMS, headaches and migraines, food allergies, skin conditions, chronic fatigue and other unexplained pain conditions.
Jacqui is a full member of the British Association of Applied Nutrition and Nutritional Therapy (BANT) and the Complementary and Natural Healthcare Council (CNHC).
As well as her private practice, she combines her knowledge and experience of the corporate world with her nutritional knowledge to deliver informal, informative, interactive seminars, cookery demonstrations and workshops to corporate and school audiences.
To find out more about Bernie, read her interview by clicking here
What's On
If you are staying local over the summer we have some lovely events and activities over the coming weeks.
As well as our standard classes, we also have exciting guest classes and workshops to help with your well being:
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Yoga Nidra with Anna Knowles
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Summer Yoga workshop with Yvette Meredith and Natalie Coleman
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A blindfold Yoga class with Holly Jewell
There are many other exciting guest workshops in the pipeline.
In August and beyond, we have Seasonal Teachers continuing their yin teacher certificate, a reiki and sound healing workshop with Lucy and Simi and an osteoporosis workshop hosted by members of the Durham House team.
Keep an eye on our What's On boards in both clinics for more details.
Read more
 Top Tips - The whole you
Holistic health can be defined as an approach to life. Rather than focusing on illness or specific parts of the body, this approach to health considers the whole person and how they interact with their environment.
Holistic health emphasises the connection of mind, body and spirit. The goal is to achieve wellness where everything is functioning at the highest level possible. The concept of holistic health encourages people to accept responsibility for their own level of well being, and every day choices that affect their health.
To read more and understand some top tips on how to make more holistic changes to your well being, please click the link below.
For more information click here
 Recipe of the Month
Many people experience chronic digestive symptoms and fatigue.
The recipe for this month is a really delicious banana bread! It's full of fibre to aid digestion with a good balance of slow releasing carbohydrates, protein and healthy fats to give sustained energy release and avoid those blood sugar drops that we often experience shortly after eating a sweet treat.
Fibre is found in carbohydrate foods like vegetables, fruits, nuts and whole grains. Fibre passes through our digestive system unabsorbed by digestive enzymes within the stomach, taking with it toxins, waste, fat and cholesterol particles. It's thought that adequate fibre helps to improve our heart health, makes us feel full and helps with digestion and detoxification. Adults should aim to get at least 25 - 30 grams of fibre every day, yet it's currently thought that the average adult only gets about 15 grams of fibre or less from their diet.
Bananas are a rich source of fibre, containing between 2.5g and 4g of fibre depending on their size. Bananas also contain good levels of potassium which works to balance sodium and is helpful for supporting people with high blood pressure. They also contain a specific fibre which feeds the beneficial bacteria in our gut thereby further aiding digestion.
This recipe is made with ground almonds and without flour, so it’s perfect for people with gluten intolerances or sensitivities. It's also much lower in sugar and carbohydrates than the average banana bread which makes this a great choice for people with diabetes or poor blood sugar control.
Almonds also contain a significant amount of fibre at 12.5g per 100g and they are a good source of vitamin E which is needed for skin and heart health, antioxidants which protect all our cells and magnesium and B vitamins which are needed for energy production. Interestingly, 25% - 38% of people with type 2 diabetes are thought to be deficient in magnesium. Correcting this deficiency is thought to significantly lower high blood sugar levels and improve insulin function.
It goes without saying that if you or anyone in your household has a nut allergy, then this recipe is not suitable for you. For everyone else, this recipe is perfect for breakfast on the run or as a sweet treat with a cup of tea or decaf coffee when you need a healthy mid afternoon pick me up.
Click here to try our recipe of the month
 You are what you eat ! - The importance of healthy fuel
The old adage ‘you are what you eat’ couldn’t be more true!
The food we eat is our fuel and, while we pay a lot of attention to making sure that we don’t put the wrong petrol or diesel into our cars, we often don’t pay as much attention to the fuel that we choose to put into our bodies.
The wrong fuel is as damaging to our bodies as it is to our cars because our food choices affect our health, how we feel today, tomorrow and in the future.
For the rest of the article please click the link below.
click here to read more
 Therapies at Durham House
It not just chiropractic treatments, acupuncture or massage therapists here at Durham House. We have a range of services to help patients with their holistic health.
We can offer counselling, hypnotherapy, homeopathy and nutritional therapy as well as FootBalance orthotics, podiatry, holistic health and beauty treatments, reflexology and permanent makeup services.
We also offer group classes or 1 to 1 classes in our bespoke studio.
For more information you can speak with front desk in either the Fleet clinic on 01252 622 050 or Farnham clinic on 01252 725 669.
click here to read more
News
** Save the date **
Celebrate our birthday with nibbles, drinks and classes.
We will be offering free yoga, pilates, barre concept and flexicore classes throughout the day.
Come and try a class for FREE and speak with one of our wonderful team of instructors and teachers about your fitness and well being journey.
Find out more about our special birthday offers and be in with the chance to win prizes.
The classes are now available for booking on MindBody, the website or via reception - they do tend to fill up quickly so you might want to secure your space early!
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June 2019
Welcome to our June newsletter!
 Interview with Bernadette Hughs
Bernie is a sports and remedial massage therapist and has been working in the industry for over ten years. Bernie first qualified in ITEC holistic massage and ITEC reflexology in 2007 before going on to gain her BTEC level 5 professional diploma in sports massage and treatments in 2011.
Bernie has also gained qualifications in pregnancy reflexology, pregnancy massage and Indian head massage.
Since training as a sports massage therapist, Bernie spent a season working with a local rugby team and then went on to work in a boxing and kick boxing club. Over the years Bernie has treated a wide range of different clients and conditions from very active and professional sports people, some with injuries and some just looking to improve their performance, to those less active with aches and pains caused from repetitive movement patterns, postural misalignments or stressful lifestyles.
With a continuing passion for learning about the body, Bernie is currently one year into a five year Masters Degree in 0steopathy.
Outside of work and study, Bernie is a keen boxer and loves to run and strength train, all of which have seen her incur her own fair share of niggles and injuries!
To find out more about Bernie, read her interview by clicking here
What's On
With the Summer Equinox this month, you might be motivated by the longer summer days and the opportunities to enjoy more movement and connection.
You might like to consider a workshop or mini retreat for yourself or to enjoy with friends.
As well as our standard classes, we also have exciting guest classes and workshops to help with your well being:
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A Summer Equinox Workshop with Jane Adams
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Yin Yoga training run by Seasonal Yoga teachers
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Sound healing mini retreat with Kathryn Wakefield
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Walking with awareness - powered with the Alexander Technique
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Yoga Nidra with Anna Knowles
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A Summer Equinox half day retreat with Holly Jewell
There are many other exciting guest workshops in the pipeline.
In July and beyond, we have Seasonal Teachers continuing their yin teacher certificate, a summer workshop with Yvette Meredith and Natalie Coleman and an intriguing blindfold yoga class with Holly Jewell.
Keep an eye on our What's On boards in both clinics for more details.
Read more
 Top Tips
It’s pretty easy to go your whole life without ever thinking about your elbows!
Until one day you can barely bend your arm!
Then suddenly your training (or whatever activities you’re into) gets excruciating.
Elbow pain is actually more common than you might think, especially if you’re a pretty active person.
When you think about it, pretty much every upper body movement you do has to be translated through these two little hinges in your arms.
And the more power and repetition you’re using, the more risk your elbows are at for overuse injuries.
Whether you’re currently experiencing pain in your elbows or you want to protect them from future discomfort, these top tips will help you stretch and strengthen your elbows and prepare them for unusual movements.
For more information click here
 Recipe of the Month
This month's recipe is a summer salad with watermelon, radishes and mint which are all in season and at their best in June.
It's super easy to make, only has a few ingredients and goes really well with grilled meat or fish or just on its own.
Watermelon is about 92% water and so adds to your daily fluid intake.
The current recommended daily guidelines for fluid consumption is 1.5 litres for women and 2 litres for men.
Lots of people find this difficult to meet, so eating fruit and vegetables which contain a lot of water help meet that target.
Watermelon is also full of vitamins C, B1, B5 and B6, as well as the minerals magnesium and potassium. It also contains some great antioxidants which protect our cells, in the form of beta carotene and lycopene.
Radishes are rich in fibre and, because of their slight bitter taste, they stimulate bile production - this makes them great for your digestion health.
Radishes are low in calories and have good levels of vitamin C, B vitamins and most minerals.
B vitamins and magnesium are all needed for energy production, so this is a good salad to have if you're not feeling as energetic as usual.
Mint has one of the highest antioxidant capacities of any food and is thought to be great for your digestion. It's also a good source of vitamin A which is critical for eye health and night vision.
This salad also contains a good amount of protein in the form of feta cheese and pine nuts.
Protein foods are broken down into amino acids and the body uses them as the building blocks for literally every function, including growth and repair, neurotransmitter production, immunity, digestion etc.
But above all, this salad is just delicious and definitely worth a try on a sunny June day.
Click here to try our recipe of the month
 All About Elbows - Swinging into Summer
With Summer on the horizon, we get to enjoy some of our outdoor favourites, such as golf and tennis.
However, after doing too little for too long over the colder months, we then start to do too much too quickly and this puts us at risk of injury.
Two common injuries we see at Durham House are golfer's and tennis elbow.
Golfer's and tennis elbow, what are they?
The elbow is a joint made up of 3 bones; the humerus, radius and ulnar.
It is a complex joint that allows us the range of motion to do things such as throwing, climbing and swinging.
It also has tendons, nerves and blood vessels that start or pass through the joint.
Golfer's and tennis elbow affect the tendons which attach either side of the elbow joint, which then go on to form the muscles of our forearm and hands.
Details on how these injuries are caused and what you can do to treat or prevent them can be found in the attached article.
click here to read more
News
 We are excited to announce that we have added a further beginners pilates class to the Studio timetable. This daytime class will be on Tuesdays at 10.45 am. We will trial this class throughout June to see how popular the day and time are.
We are pleased to announce 2 new additions to the Durham House team this month.
On 4th June we are excited to welcome a new chiropractor, James Donohoe who will work out of both the Fleet and Farnham clinics.
We are also pleased to introduce Jacqui Mayes, nutritional therapist, dietary analyst and NLP coach. Jacqui will be working in our Farnham clinic on Wednesday afternoons from 5th June.
We are excited to be able to present a new service starting this month at Durham House clinic:
FootBalance Custom Insoles
Pain can be caused by problems related to incorrect alignment as well as poorly fitting insoles and shoes which in turn can place your feet in unhealthy positions, impairing foot function, mobility and further negatively affecting overall body alignment.
FootBalance 100% Custom Insoles are individually custom moulded to each foot offering dynamic support to your feet.
Everyone's feet are different and often our own feet differ from right to left. FootBalance’s foot analysis identifies your foot type while FootBalance Custom Insoles are individually moulded to your unique feet to support them in a neutral position aiding a balanced stance and correct posture.
FootBalance custom insoles are £110 for one pair and £170 for two pairs which includes an assessment and consultation prior. The orthotics are made on site and can be taken away immediately.
For further information or to book a consultation please contact reception at either clinic.
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May 2019
Welcome to our May newsletter!
 Interview with Camilla Beavis
Meet Camilla Beavis, our newest chiropractor working out of both the Fleet and Farnham clinics.
Camilla graduated from the Anglo-European College of Chiropractic and obtained a Master of Chiropractic degree, awarded by Bournemouth university.
Camilla enjoys using her passion for health, sports and education to help people get back to their best and give them the tools to stay feeling great. Camilla looks at patients as a whole, assessing how many aspects of their function and lifestyle may be influencing their complaint. She then uses a variety of treatment techniques to suit different people and intends to continue learning more.
In her spare time, Camilla remains very active and enjoys a wide variety of sports, including triathlon, skiing and climbing. She is also pursuing her fascination with neuroscience through a Masters degree at Kings College London.
To find out more about Camilla read her interview by clicking here.
What's On
With a couple of bank holidays and the summer looming we are motivated to get outside, move more or play. You might like to consider a workshop or mini retreat instead for yourself or to enjoy with friends.
As well as our standard classes, we continue this month with more exciting guest classes and workshops to help your wellbeing:
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A Yin and Yoga Nidra class run by Yvette Meredith
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Yin Yoga training run by Seasonal Yoga teachers
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Restorative Yoga class with Babs Freeman.
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Fundamental Asanas workshop run by Holly Jewell
There are many other exciting guest workshops in the pipeline.
In June and beyond we have Seasonal Teachers continuing their Yin teacher certificate, summer Equinox workshops, mini sound healing retreats and a Walking with Awareness course powered with the Alexander Technique.
Keep an eye on our What's On boards in the clinics for more details.
Read more
 Top Tips
Regular chiropractic adjustments are the foundation to the health of the spine. You are able to move because your spine allows it. The spine also protects the function of the nervous system. When your spine doesn’t move properly, the nervous system doesn’t function properly and you’re not as healthy as you can be.
Regular care can increase optimal performance of the nervous system and the immune system while providing optimal range of motion for better physical function.
Having and maintaining a good posture is a major step in preventing back problems. When leading a busy lifestyle, the basic warning signs of back problems can go unnoticed. Of course no one is immune from back pain, but the British Chiropractic Association has some simple advice to help.
For more information on good posture click here to read more
 Recipe of the Month
St Georges Day - 23rd April, marks the start of the British Asparagus season and so we have combined the delicious, nutrient packed vegetable with a Gluten Free classic in our recipe for May.
Dubbed the Usain Bolt of the vegetable world, British Asparagus can grow up to 10cm in one day ! Here are some other more interesting health facts -
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Eating asparagus promotes healthy bacteria in the large intestine and can help reduce bloating
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Asparagus contains vitamin K, essential for healthy blood clotting
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It is a rich source of vitamin C, which boosts your immune system
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Asparagus is a mild diuretic and is believed to help detoxify the body
We have chosen a Gluten Free recipe as May is Coeliac awareness month globally, and in the UK Coeliac Awareness Week 2019 takes place between 13th and 19 May.
Coeliac disease (pronounced see-liac and spelled celiac in other countries) is a serious illness triggered by ingesting certain proteins, commonly referred to as "gluten," which are naturally present in some cereal grains. The body’s immune system attacks its own tissues when you eat gluten which causes damage to the lining of the gut and means the body can’t properly absorb nutrients from food. Coeliac disease is not an allergy or food intolerance.
When someone with celiac disease eats gluten, an autoimmune response that damages the small intestine is set off. In turn, the small intestine loses its ability to absorb the nutrients in food, leading to malnutrition and other complications. The symptoms vary widely among people. An extensive list of symptoms can be found on the coeliac.org.uk website. Though gluten is commonly associated with wheat, foods made with barley and rye must also be avoided. The use of oats is questionable at this time.
Click here to try our recipe of the month
 Spinal health and core strength
When you feel great, and your body works great, you perform better at home, at work, and socially. Basically, it’s the recipe for a healthier, more active lifestyle.
Hydrate
Most folks in our society don’t drink enough water. The human body is made up of 60 percent water. We need to hydrate appropriately for proper function. The spinal discs (the sac of fluid between each vertebrae) are comprised of mostly water. When you don’t hydrate sufficiently and the joints don’t move properly, the discs shrink in size; think of these discs as grapes (healthy) or raisins (unhealthy). Your spinal movement and overall health is significantly dependent upon the health of these discs.
Strengthen
In order to strengthen the spine, the most important group of muscles that must be strengthened is the core. The core refers to the internal abdominal muscles, the deepest spinal muscles, and the muscle at the floor of the pelvis. The core muscles are those that provide the greatest amount of stability for the spine. Even one minor injury to the low back can cause these muscles to be weakened significantly. The core is often very weak because of improper muscle firing due to prolonged sitting and lack of movement. Strengthening the core is hard work. No matter what level of care you now render your spine, you can always improve with basic core spinal exercises.
Stretch
Spend time lengthening your spine and the associated muscles. Stretch often. The practice of stretching doesn’t need to be a long, arduous process. You can build in two-minute stretching sessions while sitting at your computer, or you can stand and stretch in a doorway while talking with a co-worker or taking a phone call.
Health can get really complicated, but it doesn’t need to be. Keep these four simple rules as part of your regular routine and you and your health will benefit. If you’re looking for improved function, better performance and a healthier, more active lifestyle, create a happier and healthier spine.
click here to read more
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April 2019
Welcome to our April newsletter!
 Interview with Emma Childs
Meet Emma Childs the newest massage therapist working out of the Fleet and Farnham clinics.
She qualified as a massage therapist after completing her Diploma of Sport in 2009 whilst living on the Gold Coast, Australia.
Emma is experience in many massage techniques including Remedial massage, Manual Lymphatic Drainage, Cross Fibre Friction, Myofascial release, PNF stretching, Trigger point therapy, Deep tissue, Pregnancy massage and Hot Stone therapy. She is also trained in Reiki healing.
Emma says “ I have a passion for helping people, and feel very blessed to do what I love every day”. To find out more about Emma read her interview by clicking on the link below.
Click here to read the full interview
What's On
With Spring equinox behind us and the potential for nicer, lighter weather looming, we're encouraged out of our winter hibernation and into a natural period of more energy and drive.
Perhaps now is the time to think about self care or booking some activities to enjoy with friends.
As well as our standard classes, we continue this month with more exciting guest classes and workshops to help your wellbeing:
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An extended yoga class with Charlotte Temple.
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Yin Yoga teacher training run by Seasonal Yoga - a monthly modular class that you can combine together to give you a certification.
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Restorative Yoga class with Babs Lehner-Platts.
There are many other exciting guest workshops in the pipeline.
In May and beyond we have our own Yin Yoga and Yoga Nidra class run by Yvette as well as Seasonal Teachers continuing their Yin teacher certificate.
There are workshops on Yoga in the NHS and social prescribing as well Chair Yoga and Qigong.
Anna Knowles is offering a 5 week course on Yoga Nidra throughout June and July and there will be many more guest yoga teachers hosting over the next few months.
Keep an eye on our What's On boards in the clinics for more details.
Read more
 Top Tips
Massage and running go hand in hand, and here's why...
Running requires sustained, repetitive muscle contractions. The greater these contractions are, the greater the force generated and the more muscle fibres are required to shorten.
These sustained, repetitive muscular contractions translate into speed, power and distance, allowing us to run further and faster. However, this can also translate to shortened, tight muscles, joint range of motion loss and decreased circulation to compressed tissues.
Massage works to elongate the muscles, relieve muscle tightness, restore joint range of motion and improve circulation.
In a nutshell, massage improves the effectiveness of the circulatory system. This system is responsible for oxygen transfer, nutrient delivery and waste removal at a cellular level.
Our circulatory system delivers blood enriched with oxygen and nutrients, like glucose and electrolytes, to muscle tissue. It then picks up and removes muscle metabolic by products and waste. Furthermore, the circulatory system impacts all the other systems of the body too.
Therefore, increasing the effectiveness of the circulatory system directly or indirectly impacts our entire body. Better circulation means better delivery of nutrients and oxygen to surrounding cells and tissues.
Therapeutic massage can elicit very specific physiological responses, such as increased blood circulation, increased diameter of blood vessels and decreased blood pressure.
These effects are significant for everyone but are of particular importance to a runner looking for ways to recover faster, prevent injuries and improve performance.
Keep in mind though that “therapeutic” massage means a specific type of massage which involves applying a deep pressure that is designed to be corrective to soft tissue. This is very different to a spa or relaxing massage and it must be administered by a trained professional.
Our massage therapists at Durham House are qualified and experienced in many different types of massage therapy.
For further details and online booking go to our website: www.durhamhousechiropractic.co.uk
or contact: Farnham 01252 725 669 or Fleet 01252 622 050
click here to read more
 Recipe of the Month
Like the chocolate bunny and the dyed eggs, it’s difficult to pinpoint exactly when people started this Easter tradition of making hot cross buns - sweet rolls studded with raisins or currants and marked with a cross on top - during the week leading up to Easter Sunday. It’s said the tradition started in the 12th century with a monk who was inspired to mark his rolls to celebrate Good Friday.
Some say the tradition of baking bread marked with a cross is linked to paganism as well as Christianity. The pagan Saxons would bake cross buns at the beginning of spring in honour of the goddess Eostre - most likely being the origin of the name Easter. The cross represented the rebirth of the world after winter and the four quarters of the moon, as well as the four seasons and the wheel of life.
The Christians saw the Crucifixion in the cross bun and, as with many other pre-Christian traditions, replaced their pagan meaning with a Christian one – the resurrection of Christ at Easter.
According to some historians, it wasn’t until Tudor times that it was permanently linked to Christian celebrations. During the reign of Elizabeth I, the London Clerk of Markets issued a decree forbidding the sale of spiced buns except at burials, at Christmas or on Good Friday.
The first recorded reference to ‘hot’ cross buns was in ‘Poor Robin’s Almanac’ in the early 1700s:
‘Good Friday come this month, the old woman runs. With one or two a penny hot cross buns.’
For whatever reason or belief you choose to bake a batch of hot cross buns on Good Friday, it will most likely be to enjoy them with your loved ones. Whether it be for Eostre, Easter or the beginning of a much awaited spring - enjoy!
Click here to try our recipe of the month
 History of Massage Therapy
In its simplest form, massage is the external manipulation of the skin, muscles, tendons, ligaments and bones with positive intentions of relaxation and psychological or physical benefit to the recipient. Massage is generally considered part of complementary and integrative medicine. It's increasingly being offered along with standard treatment for a wide range of medical conditions and situations.
Studies of the benefits of massage demonstrate that it's an effective treatment for reducing stress, pain and muscle tension.
While more research is needed to confirm the benefits of massage, some studies have found massage may also be helpful for:
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Anxiety
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Digestive disorders
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Fibromyalgia
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Headaches
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Insomnia related to stress
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Myofascial pain syndrome
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Soft tissue strains or injuries
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Sports injuries
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Temporomandibular joint pain
Beyond the benefits for specific conditions or diseases, some people enjoy massage because it often produces feelings of caring, comfort and connection.
To understand more about the history and evolution of massage therapy click on the article link below.
click here to read more
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March 2019
Welcome to our March newsletter!
 Interview with Jon Walsh
Jon practices a personalised approach to health care which recognises the uniqueness of each patient.
Whilst acupuncture is his primary method of treatment, Jon will create a plan that also incorporates lifestyle advice and nutrition, all of which is tailored to address the underlying cause of a problem.
Jon graduated from the College of Integrated Chinese Medicine with a BSc (Hons) degree in Acupuncture and Chinese Medicine. During his clinical training, Jon was very fortunate to be mentored by some of the UK’s most experienced and respected acupuncturists.
Since his late teens Jon has followed a deep interest in healing and has been on a path of continued learning.
As a member of the British Acupuncture Council (BAcC) Jon follows a strict code of conduct and is professionally insured.
Click here to read the full interview
What's On
As well as our standard classes, we continue this month with more exciting guest classes and workshops to help your well being:
A spring based yoga workshop hosted by Natalie Coleman and Yvette Meredith.
A series of non smoking workshops run by our hypnotherapist Viv Evans.
An exciting new Ashtanga Yoga class and a men's yoga class instructed by Brad van Bylevelt.
A yoga detox workshop with doTERRA essential oils run by Eva of Essential Love.
Workshops on various topics delivered by the Seasonal Yoga Teachers - this month's is yoga for insomnia.
There are many other exciting guest workshops in the pipeline.
In April we have our own Yin Yoga and Yoga Nidra class as well as Seasonal Teachers launching their Yin teachers certificate. There are workshops on yoga in the NHS and social prescribing and many guest yoga teachers hosting over the next few months.
Keep an eye on our What's On boards in the clinics for more details.
Read more
 Top Tips
Choosing an acupuncturist, or any healthcare provider, is an important part of your healing and wellness process.
It’s all too often that we are quick to trust “the expert” more than we trust ourselves, especially when it comes to our health.
A good acupuncturist is looking to empower you to take ownership of your own recovery. The relationship that you have with your practitioner is really important so we have written some tips to help you choose the right person for you!
Whether it's an acupuncturist, a massage therapist, a chiropractor or any other practitioner, here are some things we think will help you feel confident in selecting the right practitioner and, specifically, a good acupuncturist!
click here to read more
 Recipe of the Month
Pancake Day, or Shrove Tuesday, is the traditional feast day before the start of Lent on Ash Wednesday.
Lent – the 40 days leading up to Easter – was traditionally a time of fasting and on Shrove Tuesday, Ango-Saxon Christians went to confession and were “shriven” (absolved from their sins). A bell would be rung to call people to confession. This came to be called the “Pancake Bell” and is still rung today.
Shrove Tuesday always falls 47 days before Easter Sunday, so the date varies from year to year. This year Shrove Tuesday is 5th March.
Shrove Tuesday was the last opportunity to use up eggs and fats before embarking on the Lenten fast and pancakes are the perfect way of using up these ingredients.
The pancake has a very long history and has featured in cookery books as far back as 1439. The tradition of tossing or flipping them is almost as old: “And every man and maide doe take their turne, And tosse their Pancakes up for feare they burne” (Pasquil’s Palin, 1619).
The ingredients for pancakes can be seen to symbolise four points of significance at this time of year:
Eggs ~ Creation
Flour ~ The staff of life
Salt ~ Wholesomeness
Milk ~ Purity
For some interesting alternatives, check out our versions in the recipe attached.
Click here to try our recipe of the month
 How Acupuncture works
Western medical acupuncture is the use of acupuncture following a medical diagnosis. It involves stimulating sensory nerves under the skin and in the muscles of the body.
This results in the body producing natural substances, such as pain relieving endorphins. It's likely that these naturally released substances are responsible for the beneficial effects experienced with acupuncture.
A course of acupuncture usually creates longer lasting pain relief than a single treatment.
Traditional acupuncture is based on the belief that an energy, or "life force", flows through the body in channels called meridians. This life force is known as Qi (pronounced "chee").
Practitioners who adhere to traditional beliefs about acupuncture believe that when Qi doesn't flow freely through the body, it can cause illness. They also believe acupuncture can restore the flow of Qi and so restore health.
The Acupuncture Evidence Project reviewed the effectiveness of acupuncture for 122 treatments over 14 clinical areas. They found some evidence of effectiveness for 117 conditions.
“Our study found evidence for the effectiveness of acupuncture for 117 conditions, with stronger evidence for acupuncture’s effectiveness for some conditions than others. Acupuncture is considered safe in the hands of a well trained practitioner and has been found to be cost effective for some conditions. The quality and quantity of research into acupuncture’s effectiveness is increasing.”
click here to read more
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February 2019
Welcome to our February newsletter!
 Interview with Elliot Goodrich
Elliot is a registered chiropractor who graduated from the Anglo-European Chiropractic College in Bournemouth with a Masters of Chiropractic.
He is also one of our flexicore instructors.
Elliot treats a wide range of patients suffering from headaches to shoulder problems.
He has a particular interest in sports and movement related issue, including analysis of walking and posture during activities and has attended post-graduate courses reflecting this interest and worked at events such as The Triathlon World Championships and the London Marathon.
Read to see how he fared against our quick fire 15 questions in 60 seconds!
Click here to read the full interview
What's On
Hopefully your 2019 started well and you managed to spend some time looking after yourself.
We continue this month with more exciting guest classes and workshops to help your well being, as well as our standard classes:
A mindfulness workshop with Babs Lehner-Platt at Inner Focus counselling.
A restorative yoga and meditation class also hosted by Babs.
Our very own Yin Yoga and Yoga Nidra class hosted by Yvette.
An extended class with Charlotte Temple.
An exciting new Ashtanga Yoga class and a Mens Yoga class instructed by Brad van Bylevelt.
"For the Love of Yoga" workshop on the 8 limbs of Yoga hosted by A Couple of Yogis.
There are many other exciting guest workshops in the pipeline. In March we have a spring based yoga workshop hosted by one of our Studio instructors Yvette, along with non smoking workshops run by our hypnotherapist Viv and many guest yoga teachers hosting over the next few months
Keep an eye on our What's On boards in the clinics for more details.
Read more
 Top Tips
A physically active body must achieve a stable balance around each active joint for top performance.
Ligaments connect the bones to each other and provide much of the joints' stability. Muscles are connected to bone by tendons, allowing for movement at the joints.
Although the ligaments connecting the bones in the ankle are necessary for proper function, there are several muscles that also help support the ankle during any type of activity.
Building strength and proprioception, or special awareness, in these muscles helps to prevent injury and improve performance.
In addition to decreasing ankle injuries, strengthening lower leg muscles will help prevent chronic conditions such as shin splints and Achilles tendonitis.
See our top tips article for information on how to increase strength and stability through the ankles and feet. click here
 Recipe of the Month
Few things go together like chocolate and Valentine's Day.
Giving and receiving chocolate has become one of the most popular way commemorate the day of love.
The history of Valentine's Day stretches back to the Roman era, but the addition of chocolate as the staple fixture on the day dedicated to the celebration of love is a fairly novel addition.
Perhaps it's a marketing strategy of the genius Richard Cadbury of the 19th century that is still hugely successful even to this day.
Previously, chocolate was expensive to purchase and only the elite class was able to buy the chocolate from limited resources.
Cadbury was able to produce chocolate that was easy on the pockets. His next step was to create beautiful boxes for chocolates with cupid and roses, which were quite popular in Victorian days and were considered as the symbol of romance.
Cadbury was actually the one who first invented the heart shaped box of chocolates and changed Valentine’s Day forever for the generations of lovers.
An alternative approach might be to challenge yourself to a Dechox this February.
Dechox is a nationwide challenge to give up chocolate throughout February.
Anything with cocoa in it is off limits - from the sprinkles on your cappuccino, to that 3pm chocolate bar. By getting your friends, family and colleagues to sponsor you, you'll be raising money to fund vital research for the British Heart Foundation.
Not sure if you'll be able to stay away from chocolate for a whole month? Here are a few reasons to give it a go.
For your health - that great taste comes at a price - lots of sugar and fat, not ideal for your health! A Dechox could help you kick start some healthier habits.
For the challenge - the satisfaction of completing Dechox could be reward in itself, especially if you're competing with family and friends!
For the cause - every donation you raise, no matter the amount, helps to power life saving research into heart and circulatory diseases.
Whether you Dechox or not, check out our delicious alternative to a chocolate pudding in the recipe this month.
Click here to try our recipe of the month
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January 2019
Welcome to 2019 and our January newsletter!
In this month's issue we focus on the Studio and all that goes on there. Check out our article below detailing the classes that we currently have on offer.
Click here to rea
 Interview with Vic Williams
Our Studio Coordinator Vic Williams is responsible for the smooth running of the Studio.
Working with the other instructors to make sure the timetable is delivered effectively and the Studio functions efficiently, she is also one of our Studio instructors, teaching yoga to our rehabilitation practitioners as well as those with a stronger practice.
She is a specialist in teen yoga and is an ambassador for the Teen Yoga Foundation and a supporter of This Girl Can - a Sport England initiative to celebrate active women who are doing their thing, no matter how they do it, how they look or even how sweaty they get!
Read to see how she fared against our quick fire 15 questions in 60 seconds!
Click here to read the full interview
What's On
If 2019 is the start of a new beauty regime for you, speak to Sue Masters about her exclusive beauty offers available for this month.
We have a fantastic team of experienced chiropractors, sports massage therapists, acupuncturists, a podiatrist, nutritionist, psychotherapist, hypnotherapist, homeopath, counsellors, Alexander Technique practitioner and holistic therapist.
We strive to offer the highest levels of care and service to our patients and are here to support you with your New Year resolutions or intentions.
As well as our standard Studio classes, we also have a couple of additional guest classes and workshops already booked in for this month:
A welcoming Yin class with Ruth at My Yoga Club.
Alexander Technique workshop with Jane.
There are many other exciting guest workshops in the pipeline. In February we have:
A Mindfulness workshop with Babs at Inner focus counselling.
Our very own Yin Yoga and Yiga Nidra class hosted by Yvette. Following on from the success of the Christmas Bliss class, we have added more Rest, Restore, Renew classes to our schedule for the rest of the year.
We also have yoga teacher training, non-smoking workshops and many guest yoga teachers
Read more
 Top Tips
Healthy Posture Christmas!
The New Year isn’t meant to initiate huge character changes.
It’s a time for you to reflect on your past year’s behaviour and aim to make positive lifestyle changes.
Setting small, attainable goals can help you reach whatever it is you strive for.
By making your resolutions realistic, there’s a greater chance that you will keep them throughout the year, incorporating healthy behaviours into your everyday life.
Here are 8 tips to help you achieve your goal and make 2019 your best year yet! click here
 Recipe of the Month
As promises are made at the end of the festive season, more and more people are committing to making a lifestyle change that requires stronger willpower than going to the gym more than once in the first month of the year!
Like all New Year resolutions, sticking to them can be tricky, but what ever you intend to do, try not to worry about it unduly.
If you fall off the wagon, you fall off the wagon! Just pick yourself up, remind yourself why you set the intention in the first place and start afresh.
It is meant to be fun and enjoyable!
It seems that record numbers have signed up to "Veganuary" in 2019 and will be living on a plant based diet, at least for a few weeks.
With vegan options becoming cheaper, more widespread and convenient, we try a vegan alternative in our recipe this month.
If this is not for you, this lovely tart can be made with dairy options and bought pasty.
So, however you make it, enjoy !
Click here to try our recipe of the month
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