Fall Newsletter- 2012

Registered Massage TherapySarah Nottingham | RMT
Registered Massage Therapist


Autumn for some and myself included ends up being a time of year for setting goals and making lifestyle changes.  Commonly in my practice I see an increase in bookings as the summer days wane and parents and children get back into regular schedules with the onset of the school year.  Additionally, team sports transition into a new season, changes in weather manifest or exacerbate physical ailments and decreasing sunlight can play a role in one’s emotional state.  This season’s newsletter touches on hydrotherapy: appropriate timing in the use of heat and cold, office news and events, Anxiety article provided by Robin Lloyd and some delicious Autumn themed recipes.

Hydrotherapy: Heat versus Cold treatments
Often a common area of confusion, I frequently hear of patients expressing frustration on the appropriate protocol when choosing hot or cold for their pain or injury.  What is the better solution?  Applying a hot pack or applying ice?

Hydrotherapy applications are indicated for any musculoskeletal injury, including muscle strains, sprains, tendinitis, bursitis, etc.  It’s the stage of inflammation that determines the type of treatment rather than the specific injury.  If you’re questioning the stage of inflammation then stick to an ice treatment.  If heat is applied to an acutely inflamed area then there is a possibility of increasing inflammation and thereby increasing pain.  

Hydrotherapy treatment for acute injury.  Recommended by Massage Therapist

-indicated for acute inflammation.
– pain is present with movement and at rest.
-area of pain is broad and can radiate.
-injury/pain is recent (or recently aggravated)
-bruising, swelling and heat can be present.

Treatment= ice pack, 10 mins on/ 10 mins off and continue this cycle as needed through out the day.  Do not apply ice over areas that are numb.  Use caution! Do not apply for extensive periods of time-can result in frostbite.

Hydrotherapy treatment for chronic injury.  Recommended by Massage Therapist

-indicated for chronic inflammation.
-pain is reproduced after movement (pain is no longer present at rest).
-area of pain is specific, no longer radiates.
-injury is typically more than 2 weeks old.
-swelling and bruising no longer exists.
Treatment= moist heat for 20 mins.  A hot water bottle wrapped in a moist towel is inexpensive and effective.

News and Events
Please welcome two new faces behind reception.  Jennifer and Aishah will be taking over Julie’s hours.  Everyone wishes Julie well as she continues her studies in Nursing at George Brown!  Reception will continue to provide reminder calls and booking/ re-scheduling of appointments will continue to be accommodated directly through myself via email at info@sarahnottingham.com or calling (416) 458 2891.

In November I will be studying CranioSacral 2 with the Upledger Institute and will be out of the office Nov. 15th-22.

by Robin Lloyd, MSW, RSW
Counsellor and Life Coach

Anxiety is often experienced when we feel uncertain about the future, out of control or that we lack information. Sometimes we can identify a concrete trigger for our anxiety, such as being bullied, having to make a presentation, or being in a car accident. Other times the cause may be unclear, which can be a stressor in itself.

When we perceive a threat to our wellbeing, whether there is a concrete trigger or not, an automatic process called the stress response begins to unfold. The sympathetic nervous system releases high levels of cortisol and adrenalin, and heart rate, blood pressure, breathing, muscle tension and metabolism all increase. The idea is to take advantage of this process to survive by running away from the threat or defending ourselves (fight or flight).  Either physical option would flush the stress hormones out of our system. In our normal daily lives, we rarely flee or fight and instead the stress hormones remain in our body creating a potential problem for our health.  We need to consciously activate the parasympathetic nervous system in order to induce the relaxation response, which then allows for the body to recover from the stress response.

Our perceptions play a key role in how we experience life. Because the mind and the body are interconnected, when we interpret events negatively, we increase our anxiety and stress mentally and physically. Research has shown that optimists are happier, healthier and more confident, even though pessimists are actually more realistic! Thankfully, it is possible to learn how to be more optimistic. Also, there is now scientifically documented evidence of how mindfulness based activities (yoga, meditation, tai chi, etc.) positively effect change in the brain and benefit our physical and mental health. I encourage my clients to develop a mindful approach to living as one way to help them feel more balanced and calm.

Whatever the situation, experiencing anxiety can be scary, embarrassing and unsettling. Working with a skilled counsellor provides a safe place to explore fears, learn coping strategies and build confidence and optimism for the future.

If you would like someone to talk to, Robin can be reached at 416.762.1066.

Robin has been in private practice for counselling and life coaching since 2003 and a practitioner at Bloor West Homeopathic & Wellness Clinic since 2005.


September- Recipe of the Month
Apple Chips
Whether its an autumn hike, picnic in the park or a fun addition to your kids lunch box.  This delicious treat is sure to tempt your taste buds as a healthy snack. Visit your local farmer’s market to find fresh Ontario grown apples.  http://tfmn.ca/?page_id=2

-4 large Apples, thinly sliced (I like to keep the peels to preserve any added fiber)
-1 Tablespoon Olive oil
-1 Tablespoon pure Maple Syrup
-pinch of sea salt

Toss apple slices into a bowl with olive oil,  maple syrup and salt.  Once coated place a single layer onto a baking sheet.  Best if cooking spray or a silicone sheet is used.

Bake at 250 degrees for 2 hours or until chips appear dehydrated.



October- Recipe of the Month
Thai Pumpkin Soup
Undecided what to do with that left over Jack-O-Lantern?  Makes a delicious autumn soup.

-1kg pumpkin (roasted and pureed)
-3 cups of chicken or vegetable broth
-1 small onion, diced
-3 cloves garlic, diced
-1″ piece of ginger, grated
-2 stalks of lemongrass
– 1 Tbsp brown sugar
-1/2 can coconut milk
-pinch of nutmeg
-salt and pepper

Saute onion and garlic in oil until soft.  Add broth, pumpkin, ginger, brown sugar, nutmeg, salt and pepper.  Cut lemongrass in half and add the stalk to the soup.   Allow soup to simmer on low for 1 hour.  Prior to serving remove lemongrass stalks and stir in coconut milk.



News & Events

Nutrition Corner