Unearth your health

through massage & fitness

Remedial Massage WHY???

So if you have never had a remedial massage you may ask yourself what am I going to get out of treatment?

There are numerous benefits from remedial massage

  • Increases circulation by helping blood flow return to the heart
  • Helps speed up the recovery of muscle strains and sprains
  • Stimulates the skin and nervous system
  • Creates relaxation and calm
  • Breaking down muscles and removing toxins
  • creates length and stretches the muscles fibres and tendons
  • Reduces stress and tension both physically and emotionally
  • Stimulation of the lymphatic system
  • improved skin tone

As well as helping in a number of disorders like: depression, anxiety, insomnia, constipation, chronic pain, arthritis, headaches, high BP.

AND most importantly it helps create balance back into your body to live a longer healthier life!!!

Now ask yourself isn’t your body worth it!?????

 

Julie Pagel

Myotherpist and Remedial Massage Preston

 

Pumpkin and Lentil Soup

This would have to be the most easy soup to make, 4 ingredients and SOOOOO freaking amazing.  I am really bad with measurements but you can’t really go wrong with this.

Ingredients

1 whole Pumpkin of Choice, lately i have been using Butternut seeded and skinned, cubed

1 – 1 1/2 cups of Red lentils

4-5 cups of water

Good quality Vegetable Boullin 3-4 tsp

Method

Cook this all up for around 20 mins or until pumpkin goes soft

Blend with stick blender

Top w black pepper

 

Enjoy

Julie Pagel

Myotherpist and Remedial Massage Preston

 

Dinner Ideas for Winter

So when it comes to dinner I always seem to go blank. Lucky I love food and  living in Preston we have such great produce from the Preston Markets we can always manage to cook something delicious and nutritious.  So I thought i would compile a list to give anyone the inspiration they need.  When I cook it needs to be easy, healthy and I love it when I can have left overs to freeze.  Recipes will come and photos will probably come even later!

 

Winter comfort foods

  • Chilli Con Carne
  • Veggie Curry
  • Thai Green Curry
  • Baked Sweet Potato with Yummy Coleslaw
  • Lamb Shanks w Quinoa
  • Lentil Pie
  • Pea and Ham Soup
  • Laura’s Yum Veggie and Ham Hock Soup
  • Pumpkin and Lentil Soup

 

Stay TUNED for recipes!!

Julie Pagel

Myotherpist and Remedial Massage Preston

 

 

A Balanced Life

Benefits of combining YOGA and EXERCISE

 

Living a balanced lifestyle is so important in this day and life and finding the balance in your exercise regime is just as important.

 

One way you can do this is to combine 2 different modes of fitness to create fantastic results.

 

Yoga Benefits

  • Breathwork – with slow control breathing you create balance (homeostatis),
  • Energizing and revitilising
  • Balanced activity of opposing muscle groups
  • Lenghting and stretching of muscle groups
  • Internal awareness
  • Parasympathetic nervous system dominates
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Exercise Benefits

  • Sympathetic Nervous system dominates
  • Breathing is pushed to the limit which strethens your heart and lungs
  • High calorie consumption
  • Increase muscle bone density
  • Good for your heart by reducing LDL cholesterol the kind that clogs arteries.
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Benefits of both

  • Lowers your Blood pressure
  • Improves oxygen and nutrient supply to all the cells in your body.
  • Good for the mind and the soul
  • Improves sleeping patterns especially if you do first thing in the morning.
  • Promotes brain health as increased blood flow to the brain.
  • Anti ageing effects – arouses the brain and slows down the dengeneration of the central nervous system.
  • Healthy pregnancy.

 

Overall there is indivdual and combined benefits of both. If you can combine both together you will find longer lasting results to take with into everyday life.

 

Julie Pagel

Myotherpist and Remedial Massage Preston

 

Motivation

What can you do to make a healthier change in your life??

fitness quote

Exercise
Maybe it’s as simple as adding a few strength exercises to your daily walk. Find a bench, do 15 tricep dips, 15 squats, 15 push ups and keep walking. Find another bench and repeat. If you’re walking the streets, when your waiting at a light crossing do some calf raises. There are a lot of little things you can do to make a change.

Food
What’s something you can swap for a healthier treat?
Maybe for breakfast choose something filling like oats instead of toast.
Don’t go hungry, try some healthy snacks,

  • Boiled eggs
  • Rice cakes with ABC (almond, brazil, cashew) spread
  • Veggie sticks w hommus
  • Rice cakes with cottage cheese
  • Almonds and carrot sticks
  • 1/2 cup berries with yogurt
  • Ryvita with avocado and tomato
  • Wholegrain toast with sardines/tuna and tomato
  • Crispbread w smoked salmon, cottage cheese and dill

Mindset
It’s easy to lose focus and become unstuck, post some inspirational pictures in a clear view daily to look at. Reward yourself with little achievements, e.g manicure/pedicure, movie, clothes.
Try not to look to far into the future and enjoy the journey!

 

Julie Pagel

Myotherpist and Remedial Massage Preston

 

 

Super Foods

Super foods that aid in Weight loss

Foods can either hinder or help your weight release below are some healthy low calorie ideas!

Green Tea -the catechins (helpful phytochemicals) in green tea may trigger weight release by stimulating the body to burn calories and mildly decrease body fat. So take some time out to relax and have a nice hot cup or a n tall iced glass of green tea.

Low-calorie green salads, broths or tomato soup – Having a low-calorie salad or soup, which isn’t loaded with fatty dressing, can help you feel full, thereby reducing how much you eat with your main course. Wisely choose your ingredients, and its high fiber and high water content can be the key to helping you fight cravings later in the day.  For example lots of leafy greens, cucumber, capsicum.

Beans – A great combination of fiber and protein, beans help you feel full longer, which means they may work to curb your between-meal appetite.

Water – Water is your body’s lifeblood, and you should be drinking it through your day. It’s a great no-calorie beverage, and you can get it by drinking unsweetened tea, flavored unsweetened mineral water, regular water with lime or lemon, or even in your cucumber. In addition to helping flush toxins from the body, it can also help you feel full. So when those hunger pangs strike, try drinking a glass of water before grabbing that snack.

High-Fiber, Whole-Grain Cereal – Whole grains in general help boost fiber and the nutritional value of your meal. One of the easiest ways to give your daily diet a whole-grain boost is to have a bowl of higher-fiber whole-grain cereal as breakfast or a snack. For example Oats, quinoa.

Stay tuned for more super food ideas!

Veggie Packed Quinoa Salad

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 When I cook I like it to be easy, healthy and I don’t need to think too hard.  This is a recipe I made up after teaching a few classes and was hungry but needed a good hit of veggies , protein and carbs!

  • 1 Cup of Quinoa (cooked per instructions)
  • 1 can chickpeas
  • 60-80g slivered almonds (could use seeds here too)
  • Veggies of your liking, I used
  • Red cabbage
  • Snow peas
  • Capsicum
  • Carrot
  • Baby spinach

My best friend in cooking is my food processor, so I finely sliced all the veg and added it to quinoa mix.

Dressing

  • 1-2 tabs olive oil
  • juice of 2 lemons
  • 1-2 braggs liquid aminos (can use soy sauce or tamari)

Mix through salad and YUMMMMMM!! Taste sensation in your mouth!

Why Massage is Good For Your Health

Why massage is good for your health

Virtually every system of the body is affected by massage, either directly or indirectly.

Here is a guide to how your body can benefit.

The skeletal system: Bone is affected indirectly by massage. Improved circulation of blood brings oxygen and nutrients to the bones. Joint stiffness and pain can be reduced. As the muscles become more flexible, joint movement increases. Continue reading