By Tony O'Brien D.O Osteopath at the Littlejohn Centre.
During pregnancy a women goes through enormous change, both physically and emotionally. Pregnancy causes major hormonal activity throughout the body. This is to assist the body in adapting to the new life inside it. The body has to adapt to the increasing size and weight of the baby, the placenta and the fluid surrounding the baby. All this change occurs over a period of around forty weeks, and therefore is quite traumatic.
Hormones cause softening of the ligaments throughout the body to allow the bony pelvis and the body in general to allow for these changes in size and shape. Unfortunately this causes the body to become vulnerable to strain, and if the mother has any unresolved back or pelvic injuries, these can become worse and cause pain and discomfort.
The gradual increase of size and shape of the mum causes change in posture which can result in strain to the muscles of the back shoulders and neck. Headaches are a big problem with this type of strain. The steady increase in the size of the baby can also cause pressure upon the internal organs, and again cause pain. Pressure on the diaphragm and ribs can cause heartburn and indigestion.
An early visit to your Osteopath can help to alleviate these strains and conditions. Osteopaths are trained in gentle techniques which ease pain and do not cause harm to mum or baby. Osteopathic treatments can reduce strains caused by the changes in the mother’s size and shape and therefore make the pregnancy less stressful and more comfortable. The treatments are gentle and relaxing to both mum and baby.
- Losing weight and boost digestive wellness!
- Channel your inner cave man (or woman) if you love your body.
- Anna's top 5 Christmas Tips.
- The Best Ever Mince Pies.
- Do this if you want to lose weight and boost digestive wellness!
Did you know that the more you chew each mouthful, the sooner you feel full and stop eating?
Grehlin is a hormone made in the stomach. Its function is to tell us we are hungry and to get eating. Researchers measured the levels of the ghrelin in 2 groups of study volunteers. The first group chewed their food 15 times per mouthful, the second group chewed 40 times. 40 chews resulted in lower ghrelin levels and reduced food intake. The study also showed that overweight individuals chewed their food fewer times than lean people. Another reason why chewing your food really well is important is that food needs to mix with the digestive enzymes in your saliva to be start the digestion process. Chewing is vital for repairing or keeping your stomach lining healthy. Chewing stimulates the production of epithelial growth factor in saliva. This then bonds with dietary thiocyanates to repair wear and tear on the stomach. Thiocyanates are found in cruciferous veg (Brussels sprouts, broccoli, cabbage) and the seeds of all fruits except citrus.
Li J, Zhang N et al. Improvement in chewing activity reduces energy intake in one meal and modulates plasma gut hormone concentrations in obese and lean young Chinese men.
American Journal of Clinical Nutrition 2011;94(3)
Read the study on http://ajcn.nutrition.org/content/94/3/709.full.pdf+html
Channel your inner caveman (or woman) if you love your body
A tsunami of research shows our health is dependent on the microscopic organisms living in our gut. Healthy adults contain around 1 kilo of live bacteria. Large colonies of “good” bacteria on the gut wall manufacture vitamins, intestinal repair factors (eg butyrate), digest milk and carbs, regulate immunity, aid toxin removal and even keep you lean. You may have heard of the Paleolithic diet – the sort of diet eaten by our hunter gatherer ancestors. This type of diet encourages growth of good bacteria in the lower part of the small intestine. In contrast, modern foods such as refined grains, sugar and high carb veg (eg potatoes, parsnips) do not feed good bacteria. Modern, high calorie foods, animal fats and foods heated above 100C encourage the growth of “bad” bacteria. These pathogenic bacteria promote infections (eg. acne), and inflammation (eg colitis, gastritis, eczema). If you want digestive wellness, great skin and a youthful appearance the key is eating ancient style foods prepared at low temperatures (raw or below 100C). This means lots of fresh and raw greens, spices and vegetables and ancient high fibre grains (eg millet, buckwheat, amaranth), raw nuts & seeds and beans and pulses. The desirable Stone Age diet would also contain some (but not too much) fruit, plenty of (ideally wild) fish and lean, fresh, naturally-reared meat. This diet does not contain wheat or milk products. This way of eating is known as the Paleo(lithic), Stone Age or Hunter-Gatherer Diet.
Bengmark S. gut microbiota, Immune development and function. Pharmacol Res 2012, S1043-6618(12), 00166-1 online Sep 16
Read more on http://www.ncbi.nlm.nih.gov/pubmed/22989504
Anna’s Top 5 Christmas Tips
- Get plenty of water or herb teas. Being well hydrated will help offset the negative effects of alcohol, stimulants and high carb drinks and foods. Try having a glass of water before every coffee, tea or tipple. Instead of soft drinks try half fizzy water half apple juice (cloudy apple juice is the best for this – Lidl does a good one).
- Line your stomach with protein. Always line your stomach with protein before eating anything sweet or starchy, even fruit and especially before having alcohol. This satisfies you faster, reduces cravings and makes you less likely to binge. Protein means a teaspoon of nuts/seeds, a few spoons of natural yoghurt, or some meat fish, beans, eggs or lentils/chickpeas.
- Eat 3 meals a day that contain a palm-size portion of protein (eg. beans, fish, eggs, meat). Eating protein at each meal helps regulate blood sugar levels to keep energy and mood stable and prevent bingeing. Eating protein before drinking alcohol is especially useful as alcohol also disrupts blood sugar.
- Get the Good Stuff in first. This is a no-brainer but surprisingly effective. At every meal and snack, eat the healthy foods (coloured veg and protein) before hitting the sweet or starchy ones. Half a plateful of coloured veggies at lunch and dinner is the ideal. At meals, eating veggies and first will limit your capacity for cakes, pies, puddings and breads (even wholegrains shouldn’t be more than 30% of your diet).
- Get active outside for even ½ an hour every day. Exercise boosts digestion and helps your burn more calories for the rest of the day. Daylight helps boost mood-enhancing serotonin in your brain for a happier, healthier Christmas.
The Best Ever Mince Pies
With options for dairy-free, citrus-free, gluten-free. This mincemeat doesn’t boil over when you bake it. Store in the fridge in a sterile jar.
When making your pastry:
For a slightly healthier alternative to normal pastry, use ½ organic wholemeal flour (eg Doves farm fine wholemeal) ½ plain organic white flour.
1lb peeled cored eating (no cooking) apples
8ozs organic sultanas
8ozs organic raisins
4ozs organic dried mixed peel (if you avoid citrus, use currants instead)
Rind and juice of 1 organic orange (if avoiding citrus, use apple juice instead)
¼ teasp allspice
¼ teasp cinnamon
¼ teasp nutmeg
A little cloudy apple juice
To store: 1 tbsp brandy or whiskey
- Mix together all the ingredients in a large cooking pot with lid
- Simmer ½ hour with enough apple juice to get .
- When cool, add the brandy/whisky & mix well before storing in sterilised jars. You can sterilise glass by heating at 70C in the oven for 10 minutes, and lids by boiling in water for 5 minutes or more.
Bake pies 20-25 mins at 200C/400F until golden.
You can use an egg wash to stick the pastry tops on the pies
Put a baking try over the next rack up in the oven so the pies don’t burn before being cooked through.
If you have an intolerance/allergy to dairy products:
If you have a dairy intolerance then you can use clarified butter to make the pastry. Make this by very gently heating the butter in a pan. Chill in a tall glass, then use only the solid part of the butter to make your pastry. The remaining liquid part underneath contains the milk proteins – which is what you react to if you have a food intolerance or allergy. Discard the liquid part.
If you have an intolerance to gluten:
Use the pastry from the Almond Pastry Case recipe to make an open large mince pie (available by sending me a mail through www.annacollins.ie). Just make sure to cover the exposed mincemeat (but not the pastry) with either a sliced apple or a small heatproof plate or cake tin base during baking so the filling doesn’t dry out and burn.
If you are avoiding dairy, serve with Cashew Nut Cream (see recipe)
Cashew Nut Cream Dairy-free. 3 servings.
This is a brilliant substitute for dairy cream and naturally has a slightly sweet taste. It keeps for at least 3-4 days in the fridge, covered. If it dries out a bit, just add a little water and mix well.
½ cup raw cashew nuts soaked overnight
1 cup filtered water
A few drops of vanilla extract
- Blitz all ingredients in a miniature food processor until it reaches a creamy consistency. Alternatively, grind the cashews finely in a coffee grinder, then beat in the water and vanilla essence.
- If you want it thinner add more water, thicker add more nuts.
- You can make a similar “cream” using soaked and peeled almonds.
The mincemeat contains no fat and no refined sugar. Dried fruit is high in natural sugars and pastry is high in saturated fat so eat in moderation! Make sure you have some protein in your stomach when you eat these pies so you keep blood sugar levels even. Keeping blood sugar levels even helps maintain stable mood, energy and immunity. Alternatively munch a teaspoon of raw nuts/seeds before/with your pie(s), or serve with delicious cashew cream. Wishing you the best of health,
Tailored diet & lifestyle coaching: 21 Church Rd, Dalkey & Littlejohn Centre
For an appointment, call: 01 4737992/087 9816666
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or drop in to us at: 122A Cromwellsfort Road, Walkinstown, Dublin 12.
Who is Littlejohn?
We are often asked "Who is the Littlejohn in the name of the Littlejohn Centre?"
The Littlejohn Centre is named in honour of the osteopath John Martin Littlejohn.
John Martin Littlejohn while born in Glasgow in 1864 had strong Irish connections. His family moved to Garvagh in 1880 and he was educated in Coleraine, Belfast and Glasgow. He followed his father into the Reformed Presbyterian Ministry and held a ministry in Creevagh CO Monaghan for 2 years before moving to America for health reasons
There he met the founder of Osteopathy, Dr A.T. Still. Having had his health restored by this new science of medicine he took up its study and became Dean of the American school of osteopathy.
During his long career in osteopathy he founded the Chicago College of Osteopathic Medicine and, after his return to England in 1913, the British School of Osteopathy (1917)
It was during his time as Dean of the BSO that our patron J.W. Wernham (1907-2007) met and studied under him.
The centre in Walkinstown, Dublin is named in his honour and dedicated to making the Osteopathy approach to health care available to you.