February 2020 - Welcome to our newsletter !
 Interview with Sue Masters
Sue is an experienced Holistic and Beauty Therapist, with her own therapy space in our Farnham clinic. She is passionate about providing a unique experience, having worked in most aspects of the Beauty Industry for 30 yrs and has also been a Holistic therapist for the last 20 yrs.
Sue is listed on the FHT Complementary Healthcare Therapist Register, which has been approved by the Professional Standards Authority, under its Accredited Registers programme.
She understands that each individual is unique and that's why she goes go out of her way to listen to her clients and tailor her services to their specific needs, to provide an exceptional bespoke service.
As well as being a trained Beauty Therapist with the IHBC, she is also trained to advanced level 3 in foot Reflexology with the AOR , has achieved Master Practitioner level with 2 Reiki Masters and also works as an Intuitive Spiritual Healer.
She has recently completed an Advanced Facial reflexology course with Ziggie Bergman.
A registered stockist for Elemis, Jane Iredale mineral skincare makeup, Footlogix and the Advanced Nutrition Programme.
If you are interested in any treatments or want more information, you can contact Sue on 07876 353423 or by email suemastersholisticandbeauty@gmail.com
Read the interview to see how she fared in our quick fire 15 questions in 60 seconds!
Full interview click here
 What's On
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 clients and are here to support you with your own self-care.
 Remember.......
As well as our standard Studio classes, we also have a couple of additional guest classes and workshops already booked in for this month that you might want to treat yourself to:
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Seasonal Restorative Yoga with Kim Blair
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An immersive sound and reiki workshop with Lucy and Simi
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Another 2 day Hormone Yoga Therapy workshop with Eva
There are many other exciting guest workshops in the pipeline.
In March we have:
We also have yoga teacher training, seasonal yin teacher training, alignment workshops 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
Aerobic exercise is any activity that gets your blood pumping and large muscle groups working. It’s also known as cardiovascular activity.
Examples of aerobic exercise include:
· brisk walking
· swimming
· heavy cleaning or gardening
· running
· cycling
· playing football etc.
Experts recommend getting at least 150 minutes of moderate aerobic exercise, or 75 minutes of vigorous activity each week. Brisk walking or swimming are examples of moderate activity. Running or cycling are examples of vigorous activity.
But why is aerobic exercise recommended? Our top tips this month gives you some information on why.
Read More
 Recipe of the Month
Brown-butter cod loin with leeks, spinach and grain
February is often a time when people feel that winter is never ending. It’s cold, dark and spring is a little way away. Its at this time of year that we need to nourish ourselves with hearty, warming but still healthy foods.
February is also National Heart Month. It has long been recognised that the ‘Mediterranean Diet’ which is high in vegetables, fruits, legumes, nuts, beans, cereals, grains, fish and unsaturated fats such as olive oil and a reasonably low intake of meat and dairy foods, is a good way of eating – both for heart health and for general well-being.
Traditionally, people in the Mediterranean eat more fruit and vegetables, wholegrains, nuts, pulses (peas, beans and lentils) and seeds, eat less saturated fat from dairy and red meat sources, drink less alcohol and eat more seafood especially oily fish.
It's not a low fat diet, but much less of the fat comes from saturated sources like fatty meats, pastry or dairy fat. It's also rich in monounsaturated fats which are heart healthy, such as olive oil and nuts and has good source of omega 3 fatty acids from seafood, especially oily fish which are good for your heart health too. It's rich in potassium, which comes from wholegrain cereals, fruit, vegetables and nuts and it's naturally rich in fibre including soluble fibre from wholegrain cereals, vegetables, fruit, beans and peas. Because of the increased fruit and vegetable consumption, it also is rich in antioxidants including vitamins E and C, carotenoids and flavonoids.
This month’s recipe is a super easy, delicious fish dish which includes 2 of our 5 vegetables a day and uses wholegrain basmati rice and quinoa. It does use butter rather than olive oil, but if your butter is organic it tends to come from grass fed cattle and this is not thought to produce butter with a much better health profile. The recipe includes leeks which are at their best in February.
Click here to try our recipe of the month
 Habits
What is blood pressure?
Blood pressure is what allows oxygen and nutrients to move through our circulatory systems and is the force that moves it. It’s an important force because oxygen and nutrients would not be pushed around our circulatory system to nourish tissues and organs without blood pressure.
Blood pressure is also vital because it delivers white blood cells and antibodies for immunity and hormones such as insulin. Just as important as providing oxygen and nutrients, the fresh blood that gets delivered is able to pick up the toxic waste products of metabolism, including the carbon dioxide we exhale with every breath and the toxins we clear through our liver and kidneys.
Blood itself carries a number of other properties, including its temperature. It also carries one of our defenses against tissue damage, the clotting platelets that prevent blood loss following injury.
But what exactly is it that causes blood to exert a pressure in our arteries? Part of the answer is simple - the heart creates blood pressure by forcing out blood when it contracts with every heartbeat. Blood pressure, however, cannot be created solely by the pumping heart.
To learn more about the importance of understanding your blood pressure read the article on the link.
click here to read more
 Farewell Jill .... and Good Luck
We are sad to announce that Jill from Farnham clinic will be leaving later this month to pursue new ventures. We thank her for all of her efforts over the years and wish her well.
Kinesiology Tape
We are excited to say we took delivery of our own Kinesiology tape: which is a therapeutic tape that’s applied strategically to the body to provide support, lessen pain, reduce swelling, and improve performance.
"How to do" leaflets with companion YouTube video's
We are in the process of finalising some "How to do" leaflets with companion YouTube video's and will be excited to launch these later in the month.
Durham House has a Staff Recognition Award
Durham House has a Staff Recognition Award for exceptional performance based on nominations from our patients and other visitors to the clinic and Studio.
If you want to nominate a member of staff or have any feedback on our service, please do not hesitate to contact Galin via one of the clinic email addresses.
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