Friday, December 1, 2017

Christmas 2017

Well folks, another interesting year has almost passed and I hope it has been happy and prosperous for you. 
Health wise I am very well and enjoying the more relaxed work format. 
On the 16th February 2018 we enter the Year of the Yang Earth Dog (Wu Xu) with energies controlled by the earth element in its Yang form. Some horoscope sites are predicting it to be a very eventful year with many changes all over the world especially with national security and many changes in the Middle East and Asia. It is also said to be a year of social  and lifestyle changes, perhaps a good time to re-evaluate current habits - re diet, smoking and or drinking; balancing work/ leisure.
Eat well ….. Stay well (!) 
It is Summer! The tiime of swimming gear and revealing clothes .. and while many of you will have embarked on a ‘new regime’ to ‘look good’. I’m hoping you are doing this gradually, with a well balanced nutritional program that supports your daily needs. Quick fixes ‘in a box’ don’t always hold up long term. Please be sensible … eat well, exercise and enjoy your food!

When the Season is over, if you are feeling a little not so great, following the indulgences. Perhaps, sluggish, lacking in ‘get up and go’, tummy and bowel not quite right, maybe a bit ‘flatulent’ and possibly bloated, skin looking a bit dull or blotchy. You may need to clean up your act a little to recover some of your ‘zing’. Unless you have really been pushing the envelope with 'multiple indulgences' for a while, a complete Detox program is probably not necessary and some sensible restructuring of your diet and lifestyle may be all you need. 

Getting back into shape maybe as simple as returning to simpler, smaller meals, which contain a good balance of quality protein, complex carbohydrates i.e. fresh fruit and vegetables and some quality good oils/fats. 
As it is, summer try experimenting with salads, add a range of vegetables lightly cooked and raw.  If you have experienced digestive difficulties in the past you may need to do a bit more to re-colonise good bacteria or repair damaged/ sensitive bits. 
Try replacing the cocktails and coffee with some herbals teas, some of which taste very nice cold. Please remember that fruit is high in fructose and as such should be consumed sensibly… juicing is great but remember if you use 4 apples for 1 juice this actually = the juice and fructose of 4 apples. 
So if juicing add water and mix it up – with veggies! That being said, keep well hydrated with fresh juices and water minus the alcohol. 
Cordials and bottled juices are not an option as they are usually high in added sugar or ‘other’ creepy things. If a New Year's Resolution is on the cards involving fitness, exercise etc. ease into it. Work with 'where you are' rather than force yourself to be 'someone' you are not - as yet. Goals are great when they are realistic and achievable... small steps.
Muscles and Stress.
One mineral I’ve found to be handy, in muscle recovery and stress management, is Magnesium. Most people think of muscles when they hear about magnesium but this important mineral is also essential for healthy heart function, energy production, nervous system health, bone strength and blood sugar metabolism. Therefore being deficient in magnesium may impact your health and well being considerably. 
Consider it as part of your training package to avoid a deficiency. and keep an eye out for indicators. Refer to signs / symptoms of a deficiency in Magnesium (below) and respond accordingly to avoid discomfort and illness. 
Signs & Symptoms
Muscles of body                           Signs and symptoms of low magnesium
Head                                            Tension headaches, migraines
Eyelids                                         Tics, twitches, spasms
Shoulders arms back legs           Muscle aches - spasms, tension, restless legs
Heart and blood vessels              Altered blood flow, rhythm, force of contractions
Uterus                                          Menstrual cramps, period pain

There are many forms available, some more relevant to certain conditions than others, if unsure call me and we’ll sort out the ‘one’ that is the most suitable for your needs. For those of you who prefer food to supplements, Magnesium can be found in the following: Kelp, wheat bran, almonds, wheat germ, rye, hazelnut, lima bean, sesame seeds, rice, white bean, red bean, wheat, greens, pecan nut, beetroot, dates, spinach, lentils, seafood, corn, avocado, parsley, prune, barley, dandelion greens, garlic, raisins, peas, leek, banana, chives, blackberry, brussel sprouts, beetroot, carrot, broccoli, cauliflower, celery, asparagus. 

For those of you who do enjoy a “wee dram” (a Gaelic reference to an alcoholic drink) or two…. I have included the annual Hang-Over Cure:
1 medium carrot; 1 medium apple - skin on; 2 slices watermelon, with some of the white pith;  1 medium orange; 1 medium grapefruit (unless you can't handle the thought of the acidy taste); 2cm. slice beetroot; 2 fresh dandelion leaves or 2 cabbage leaves. Wash, trim, chop and pass through a juicer.
Drink 1 glass before retiring (Perhaps you should think ahead and prepare this before you venture out as it could be interesting getting this all together when really inebriated. For you risk takers…think of it like a healthier version of touching your nose or walking a straight line - please be careful with sharp knives or get a friend to help). Drink another glass on rising and continue every hour or so, or until you feel more alive than zombie. Drink plenty of water as well.

“Thou shalt not covet thy neighbor's house
 unless they have a well-stocked bar.” W.C. Fields.
 

I hope this will be of some help in coping with the Festive Season. So… enjoy the Holiday season and all its related activities … Family gatherings.. Goodwill to all (unfortunately family gatherings often negate this!) Take time out to smell the flowers.... preferably not after falling down rotten drunk in the garden bed! 
(See: Hang-over cure above). 
Enjoy....and most importantly….SURVIVE the familial bonding!



Thousands of candles can be lit from a single candle
and the life of the candle will not be shortened.
               Happiness never decreases by being shared- Buddha
 
Aromatherapy scents for this season:  Orange, Geranium, Cedar wood... and if you want to increase the 
Christmas feel add some Cinnamon, Clove, Nutmeg, Petit grain or Cardamon to the mix in your oil burner. 
For those of you searching for alternative gifts Aquarius Rising Bookshop (George St. Parramatta) www.facebook.com/pages/Aquarius-Rising-Bookshop offers a diverse range of goodies! 
We will be closed from 22nd December 2017, re-opening on January 3rd 2018.


   Wishing you a relaxing break from work ...  study
   All aboard.... for a happy, healthy and productive 2018.

This newsletter has been compiled by: 
Keryn Coulter. BHSc. (Com Med).  Adv. Dip. App. Sc. Nat.
Tryfoss Therapies. 24 Ace Avenue Fairfield NSW 2165  Ph: 02 87043495

Saturday, September 9, 2017

Spring Newsletter 2017








Finally it’s Spring!

A truly wonderful colour-filled time of year. Unfortunately an unusually warm and dry August has kicked off the hay fever season right on the back of an extended flu season, leaving many of us are feeling stressed and worn out. 

What to do……?

Stop. Breathe. 

Take time out.

While I’m sure we all contribute wonderful things to our individual worlds, they can continue without us from time to time. It is much better to release the tension before you are over-whelmed by it. Some suggestions that may help:
  • Stress: Address the stressors in your life. If emotional stress has played a role, it may be time to talk to someone, a friend or family member. It doesn’t have to be a therapist. If the impact is being felt on a physical level, perhaps look at your current activities (or lack thereof). How important/ necessary are they?
  • Lifestyle: Step back! Take a pragmatic look at your lifestyle and altering things to allow for ‘free time’ can really help. Even fun stuff can be stressful when it becomes a commitment. 
  • Relaxation Techniques and Exercise: Whether it be yoga, meditation, cooking or more physical pursuits such as swimming, cycling or kicking a football. Find out what works to relax you and ‘allow’ time for it every week. Avoid timetabling it!!! If you are a very kinaesthetic/ physical type ... remember moderation. No matter how healthy you think you are going to the gym everyday – the general rule of thumb is one-day on/ one-day off.  A mixed program is always the best solution. Just a nice walk in the park. It doesn’t matter how many steps you walk … forget the ‘cardio’,  just walk and enjoy them. 
  • Diet: Nutritional deficiencies are just another form of stress, so eat well. If you don’t know where to start on this give me a call.
  • Avoid Stimulants as much as possible: Alcohol, sugar, caffeine, nicotine, recreational drugs have all got to go or at least try and cut them back... after a while you may be surprised at how little you actually crave them.
  • Address any other health problems: Chronic allergies, infections are all a source of stress on the body. Don’t kid yourself that it will ‘just go away’. If you have an underlying health condition that needs addressing it is probably time to come in for a chat.
  • Hydrate: An easy one ... Turn on the tap - filtered preferably.
  • Finally - Be kind to yourself and others. Acknowledge good work and effort. A few well placed ‘Well Done” and Thank you’s often end up being reciprocated. Its good to feel appreciated.

Spring is also a good time to eliminate toxins which may have built up due to a sedentary winter lifestyle and stodgier comfort food. Some symptoms of built up toxins are: rashes and lack-lustre dry skin, weight gain, constipation, a feeling of lethargy after eating, drowsiness, sluggishness, muscle pains, fatigue, and throbbing headaches.

You don’t necessarily need a heroic detox ….. consider…
Increasing your intake of WATER!!!! Include some whole grains – brown rice, lentils and beans and more fruit and vegetables in your diet. Choose plenty of these colourful, complex carbohydrates - they are ‘chock’ full of antioxidants. Don’t get stuck on one type. 

Variety is the key!! Look to Low GI alternatives. Decrease your intake of sugar, junk foods, processed carbohydrates and alcohol, (yep all the fun stuff!).


Include some essential fatty acids: fish, flaxseed, walnuts, avocado, as they help the immune system build the proper antibodies, modulate inflammation and support strong supple skin. If post winter dry skin is a problem try cutting back the heat and time spent in the shower and increase your intake of Vitamin C: citrus, kiwi fruit and Zinc - red meat, seafood, pumpkin seeds, dark leafy greens. Consider Evening Primrose oil: useful in improving skin quality and reducing dryness. Always opt for a cold pressed, chemical-free option. 
Some recent research on the effectiveness of aromatherapy has shown patchouli and rose scents to be effective in ‘lifting the spirits.  Try adding them to a bath along with some Epsom salts to relax muscles.

For those of you using Cell Salts include some Calc Sulph and Nat Sulph to support the detox pathways and enhance toxin elimination.

If you are juicing….remember the body is designed to digest best by chewing, so the ‘all liquid’ diet, while easy, is not the best way to go if you wish to maintain a healthy, happy digestive tract. Mix up your juices. Don’t get stuck on one blend or overdo the fruit - too much fructose can be counter productive. Moderation is best!

Fill your world with the positive essentials of ‘Spring’ - vibrant colours and scents of nature’s ‘party’ season of renewal! If you would like to experience it in the form of aromatherapy, here is a starting list of Spring enhancing scents: Bergamot, Ylang Ylang, Clary Sage, Fennel, Geranium, Neroli, Orange, Lemon Myrtle and Jasmine. 


If you’re into the real thing - as in gardening - remember Australian Natives are not just pretty they are in fact often the better option if your suffer from seasonal rhinitis
Some suggestions from a gardening friend, firstly, plant Australian natives as they are less likely to cause an allergic reaction; replace any bark mulch with rock or gravel to reduce toxic mould spores; plan your gardening around rainy, cloudy or windless days as pollen counts are lower and if possible mow when the dew is still present on the lawn. So, avoid plants with strong fragrances or odours and consider planting asthma-friendly plants i.e. those that are insect-pollinated or propagated by cuttings or grafting e.g. 
  • Herbs – sage, mint, thyme, parsley, marjoram, rosemary.
  • Trees – Magnolia, Gingko Biloba, Lillypilly, Cherry.
  • Flowers – snapdragon, pansy, begonia, impatiens, petunia, viola, lobelia.
  • Climbers – kiwi fruit, passionfruit, Chilean jasmine

Now that you are feeling all ‘fresh and new’ take advantage of the longer daylight hours for gentle exercise, start with a good walk and see where this takes you. If you would like some  more information or advice… you know where to find me.  
                                      


Keryn Coulter 24 Ace Avenue Fairfield.  02 87043495.     www.tryfosstherapies.com.au

Wednesday, July 31, 2013

Knit 1 Purl 1 … BREATHE ..


Is this about knitting? Well, partially. Primarily this is about Stress reduction!! How we relieve it … avoid it … etc. as it often affects digestion, general health and leads to all sorts of nasties. Over the years I have given various suggestions to a broad range of clients with varying needs. 
Often we talk about ‘hobbies’, lifestyle choices or things to reduce stress. Many of us have trouble finding the time or find we can’t sit still long enough without feeling we should be doing something else i.e. feeling unproductive. So I thought I’d share something, which I have found useful.


In recent years due to my medical hiccup my normally busy somewhat ADD personality was challenged with this very problem, until I discovered something which may surprise those who know me well. ‘IT’ relaxes me, focuses me and gives me an end ‘product’ … yes … KNITTING.
Ok am I any good at it? … Let’s just say I’m a work in progress.
It was pointed out to me by ‘Eva, my Guru of Wool’, that mistakes happen and that the Zen approach to creativity has always included one error as homage to God, being the only one who can create perfection. That being the case and while my early attempts were definitely more Zen homage than wool creation excellence, I have improved … yes basic works only, nothing extreme, yet for me it works.

Years ago I also found Tai Chi to be better than Yoga - for me, at the time - for similar reasons, as it involved more constant movement. Some of us are like that … sitting still in meditation may not be what ‘you’ need. Keeping that in mind, knitting is not just for the girls. Even MEN can do this. 
Our long time Friend of Tryfoss – ‘Auntie Pat’, creator of some of the crafty items seen in the clinic room – has taught knitting to all her primary classes – boys included. She has often commented that some of the boys produce better products than the girls.

Do you need to knit a jumper? No. Something small, something useful. Many charities have knitting programmes where small squares provided by volunteers are knitted into blankets for the poor or injured animals (WIRES possumpouches.pdf ).

Many local communities have knitting circles, which gather and produce items for various charities. Currently Liverpool Library has such a group on Thursday mornings. (phone 9821 9422 for more information).

It is about looking at options until you find what suits you. Sometimes, something simple, which you can pick up and put down at any time, wherever you may be, may be the better option. For others it may involve being part of a group, which offers a sense of community. Being in a different venue to your daily routine.

Taking the time to respond to your needs is never a waste of time.

It is after all YOUR TIME. Make the most of it! Enjoy…. BREATHE!!!!



Wednesday, June 19, 2013

Bowen Therapy


What is Bowen Therapy?
Bowen is a dynamic system of muscle and connective tissue therapy which assists the body’s own healing resources to achieve balance and harmony, thus allowing relief from pain and discomfort. It is safe to use on anyone from babies to the aged and benefits are often seen after the first session.
How and Why it works…..
Bowen Therapy is a completely holistic modality which produces an integrated body response, thus improving circulation, lymphatic and venous drainage, and assisting assimilation (nutrients) and elimination (toxins). 
Gentle moves on specific soft tissue sites stimulate energy flow and empower the body’s own resources to adjust, realign and heal,  thus improving joint mobility, posture and the normalisation of cellular physiology and tissue integrity. The treatment is pleasant as therapists use light cross-fibre manoeuvres of muscle, tendon or ligament with no forceful manipulation.  Bowen may be used in a broad range of complaints from sports injuries to chronic complaints and has been shown to be effective  for a range of disorders balancing the physical, mental and emotional planes. 
Some conditions that have responded well to Bowen include:
  • Musculoskeletal pain                             Musculoskeletal imbalance
  • Sports and accident injuries                       Frozen shoulders    
  • Neck and head tension                                Carpal tunnel syndrome
  • Parkinson’s                                           Stroke
  • Sciatica                                                Scoliosis
  • Learning difficulties                              Hyperactive disorder     
  • Menstrual complaints                          Hormonal disorders         
  • Bedwetting                                           Colic 
  • Digestive problems                              Anorexia nervosa
  • Acute and chronic fatigue                   Respiratory & asthma complaints                                    
Bowen is generally not an ongoing therapy and in many cases, the client receives substantial relief after the initial session and complete recovery in just two or three sessions. The treatment of chronic illness or repeat injury however take longer and in some cases I have used Bowen successfully as part of a maintenance program.