020 8299 9798

Now the daylight is increasing again (hourray) here are three easy steps to ensure you have a good night’s sleep from leading nutrition expert Dr. Marilyn Glenville.

Health Tip from Dr Marilyn Glenville
3 easy things to try if you’re struggling to sleep
 
Poor sleep can have a detrimental effect on your health and wellbeing. These simple tips may help:
  1. Avoid all stimulants in the evening: these include chocolate, caffeinated soft drinks and caffeinated teas and coffee. The effect will be to rev you up when you want your body to calm down ready to switch off for the night.
  2. Keep your bedroom comfortable and restful: pay attention to the temperature in your room and make sure it’s not too warm and not too cold. Cooler is better than warmer. Keep the room restful; a quiet, dark, cool environment sends signals to your brain that it is time to wind down.
  3. Have a bath: a warm bath can help you feel more relaxed. Adding some essential oils like lavender, chamomile, marjoram and bergamot to your bath can aid the feeling of relaxation. A few drops of these oils can be sprinkled on your pillow; lavender is especially good for this.

Sleep

Hydration Smoothie Recipe!

  • Peel aloe Vera fruit, remove the skin and put it into the blender. (Please use fresh Aloe Vera juice if you are unable to access plant)
  • Don’t throw aloe Vera skin away it’s a beneficial hydrator and lotion, rub it into your hands as a moisturiser.
  • Squeeze 1/2-1 lime to make lime juice or peel lime carefully and put it into the blender.
  • Take 2 pinches of Icelandic flake salt (recommended but you can use other natural salts) and place in the blender.
  • Use spring water or coconut – water keep in separate jug.
  • Put Macuna into the blender (used as stimulant not necessary but recommended) www.znaturalfoods.com › Herb & Root Powders
  • Add some honey into the blender.
  • now pour water/coconut water into the blender with all the ingredients.
  • Blend smoothie together.

Monday morning smoothie!

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This Monday morning I have a super fast breakfast (or even snack) for you to try out, which could really brighten the beginning of your week. A chocolate and peanut butter “milkshake” (it’s actually a smoothie, I know, but that super creamy and indulgent taste is just too “milkshake” to ignore). That is actually good for you. Which is great, because much as I love berry smoothies, I feel that they’re more summer appropriate- I’m still in winter mode, where chocolate and nuts are required. But I still want those chocolate and nuts to be good for me.
This drink contains frozen banana (you wont really taste it; it just adds sweetness and ice cream-like texture when blended) for one of your ‘5 a Day’, potassium, fibre, and they’re also a source of tryptophan, which is a mood boosting hormone. Cacao is rich in antioxidants, having undergone less of a refining process than cocoa. However, if you cant get hold of this, then no worries! Just use a really good unsweetened dark cocoa. Cinnamon: it helps to boost the metabolism and also balance blood sugar. And finally, peanut butter…healthy fats, fibre, protein, and just the most amazing nutty flavour. What more does your Monday need?

Ingredients

  • 1 cup plant based milk (as always, I used my coconut-rice milk; feel free to use any milk you have. Yes, that includes cows milk, although I find that when I’m using milk in large quantities, say, in a drink, plant milk lies less heavily on my stomach)
  • 1 frozen banana (chop it into chunks and whack it in the freezer overnight)
  • Dash of cinnamon
  • 1tbsp cacao
  • 1 tbsp. smooth peanut butter (I used the Meridian peanut butter)
  • 2-3tbsp ice cold water

Method

  1. Chuck everything into the blender, and blend. Pulse the blender at first to break everything up, and then for longer periods to smooth it all out.
  2. Pour it into a glass, add a straw, and sip away. Alternatively, if you have my level of finesse, then gulp it down in less than five minutes.

Tip! To make your smoothie with minimum Monday morning struggles: put the liquid ingredients in FIRST, closer to the blades, and then add in the solids and blend. The liquids lubricate everything, making the blending process easier.

Baby Massage starting in January

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Baby Massage with Claire King
16th January – 13th February 2017
11 am – 12.15pm / Cost – £80.00

Come and have fun and learn a new skill for you and your baby!

5 week Course with experienced therapist, fully qualified in baby massage

Small group lessons in warm and friendly environment

Benefits

Enhances bonding
Learn to read baby’s cues
Relaxes baby and mum
Helps with colic and digestion
Helps baby settle quicker
Supports sensory development

Please call or email to book a place 0208 299 9798 / info@thevalepractice.co.uk

 64, Grove Vale, East Dulwich, London SE22 8DT.

BABY MASSAGE COURSE

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COURSE STARTS:
MONDAY 3rd OCTOBER, FOR 5 WEEKS – £80.00
11am – 12.30pm
64, Grove Vale, East Dulwich,
SE22 8DT

You will also learn about what oils to use, how to create a suitable environment, follow your baby’s cues, massage safely and adapt the massage as your baby grows. Handouts and organic sunflower oil is provided. Parents need to bring a towel and a blanket.

Baby massage classes are friendly, sociable and accepting – babies aged 6 weeks to crawling are welcome exactly as they are! If your baby was premature, or has any other special requirements, please contact the instructor first to let them know.

**All you need to bring is yourself and your baby, (baby must be over 6 weeks) & a towel and blanket **

**Please note plenty of space for buggies in reception, we also have changing facilities**

 To book a place on the course please call 020 8299 9798 or
e-mail info@thevalepractice.co.uk

Baby Massage Course Starting June 2016

Baby Massage Course at The Vale Practice

baby massage

Tuesday’s – 11am – 12.30pm
Runs from Tuesday 28th June 2016 for 4 weeks
Cost – £60.00

Baby massage is a wonderful experience for both parent and baby. It has been shown to have a wealth of benefits from strengthening the caregiver-baby bond to aiding recovery from postnatal depression. Baby massage can help to stimulate a baby’s growth and development, reduce crying, regulate sleep, ease colic, wind, constipation, teething pains, and boost relaxation in both parent and baby.

You will be the only one massaging your baby – the instructor uses a demonstration doll. Over the course you will learn a massage sequence for the legs, tummy, chest, arms, face and back, as well as special colic routine and some simple baby yoga movements.

**All you need to bring is yourself and your baby, (baby must be over 6 weeks) & a towel and blanket **

Please note plenty of room for parking buggies in reception and changing facilities.

To book a place on the course please call 020 8299 9798 or
e-mail info@thevalepractice.co.uk

10% OFF Chiropody & Gait Analysis in April

“The human foot is a masterpiece of engineering and a work of art.” ~ Leonardo da Vinci

GAIT ANALYSIS – This involves a biomechanical assessment of the way you run and/or walk giving us valuable insight into how your movement may be affecting your feet, legs, pelvis and spine, and predisposing you to or causing injury.  Armed with this information Gait analysis helps us tailor an individual treatment and exercise plan which may include orthotic (foot insole) prescription. It is also commonly used in sports biomechanics to help improve performance.
Gait Analysis is usually £90.00, reduced to £81.00 throughout April. (The session will take roughly 1 hour)

CHIROPODY – is the diagnosis, treatment and prevention of common foot disorders. Treatments include – corns & callosity, verruca’s, athlete’s foot, long, thick or ingrown nails, bunions and cracked sore skin.
All treatments are aimed at creating Happy, Healthy, and Pain Free Feet- like walking on air!
Chiropody is usually £40.00 for 30 mins, but reduced to £36.00 throughout April.

Call us too book in for your treatment now!

A little about Systematic Kinesiology

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Hello, I’m Amy, the Systematic Kinesiologist working at the Vale Practice.

What is Kinesiology, and what are its benefits?

Kinesiology is a fantastic and truly holistic therapy.  It focuses on rebalancing your bio-chemical, structural, emotional and energetic health – it’s not all about allergy testing which is what it is commonly associated to…

We use muscle tests, all over the body to test how well the nervous system controls its muscle functions, this method helps us find what muscles are reacting normally.  This could be a problem with the nervous system, lymphatic drainage, a nutritional excess or deficiency, a structural issue, an imbalance in the meridian system (energy) or an emotional issue.  We use muscle tests to determine the correct ‘fix’ to use, and then various treatment methods can be applied to restore balance and engage the body’s natural healing mechanisms.

If you are living with Irritable Bowel Syndrome (IBS) or other digestive illnesses, feeling run down and stressed, battling with allergies, aches or pain Kinesiology is a great tool to find out what is at the root of your symptoms and it will get you back on the road to optimum health.

If you have never tried a Kinesiology treatment it can be hard to understand – it’s also hard to pronounce!  This is why I am happy to answer any questions you might have about Kinesiology, and how it could work for you.  Please ask at reception to arrange a conversation either via email or on the telephone.

What do I love about my work?

I love Kinesiology, it’s a fascinating therapy to work with on clients, no one treatment is ever the same as another, reflecting the fact that no person is the same as another, everyone is different.  Kinesiology enables me to use these differences and really help people back on their journey of improved health.

Amy Stark, Systematic Kinesiologist

The Vale Practice, East Dulwich

You can book an appointment with Amy by calling or emailing us on 0208 29909798/ info@thevalepractice.co.uk
Amy works at The Vale Practice on Mondays from 12.30 – 3.30pm

March Running Clinic – pefect for getting back in the swing of things this Spring!

Taking place every month at the DLC, this is one in a series of video and gait analysis work that we offer to educate gym goers on training safely.  Our sports therapists will be on site to aid you in adjusting technique, offering advice and tips on getting started, maintaining your fitness and improving your performance.  Whatever your aim, there are always areas to improve. http://www.thevalepractice.co.uk/sports-specialist/

Come Along for FREE video analysis, biomechanical assessment of your running technique & FREE injury consultations Next Clinic Tuesday 15th March 7:00pm – 9:00pm

Put a Spring in Your Step with 10% off Acupuncture & Hypnotherapy in March

This March our therapy focus is on Hypnotherapy and Acupuncture, we are offering 10% off any treatment for the whole of March to existing and new clients.

Acupuncture appointments are available Monday 4–7pm, Tuesday 2-9pm, Wednesday 1-8pm & Thursday 2-9pm.

Hypnotherapy appointments are available Tuesday 6.30-9pm & 6.30-9.30pm.

If you have any questions about Hypnotherapy & Acupuncture or would like to chat with a practitioner regarding a specific issue then please call us or drop an email across. 0208 299 9798/ info@thevalepractice.co.uk

 

The Vale Practice ​is offering a 10% discount on all massages for the month of February

The Vale Practice ​is offering a 10% discount on all massages for the month of February:

Deep Tissue Massage​ – penetrates into the deeper layers of muscle to release chronic patterns of tension in the body and is excellent for people who train regularly.

Sports Massage – is perfect for people who enjoy a deeper form of massage leaving the body feeling like it has had a fully body workout.

Aromatherapy Massage – uses pure oils extracted from the seeds, roots, flowers or leaves of fragrant plants (essential oils).  A specialised massage technique which relieves tension, drain lymph fluid and improves circulation, rejuvenating the body and promoting balanced good health.

Pregnancy Massage – reduces stress and promotes relaxation.  It increases the flow of blood and lymph around the body and can help with muscle and joint pain such as back ache and cramps.

Reflexology – Reflexology is a massage system based on working on reflex points of the feet, activating the body’s own healing mechanisms, improving circulation, increasing the removal of wastes and toxins and induces a state of deep relaxation.

Reflexology & Massage Combination – Massage and reflexology  go hand in hand.  Massage of course has a systemic effect, showering the body with relaxation, homeostasis and overall stress reduction. Massage also offers physical benefits, helping to reduce muscle tension and pain created by repetitive strain or general physical overload.

Reflexology has more of a systemic than physical effect. Yes, your feet will feel wonderful and light after a session but the ‘inner’ effects are far greater than we may realise. Reflexology works with a very powerful effect on the nervous, lymphatic and endocrine systems and the therapy allows the internal organs find a place of equilibrium so that great healing can begin to take place.

 

Indian Head Massage – is based on the traditional Ayurvedic principles of balancing energy, this stimulating massage of the head, neck, shoulders and face using specific massage strokes and pressure points releases tension and restores energy levels.

Holistic Massage – maintains our general health and fitness, compliments traditional medicine in the treatment of specific conditions and symptoms, and offers relaxation.

 

Running & Sports Injury Clinic for 2016

Taking place every month at the DLC, this is one in a series of video and gait analysis work that we offer to educate gym goers on training safely.  Our sports therapists will be on site to aid you in adjusting technique, offering advice and tips on getting started, maintaining your fitness and improving your performance.  Whatever your aim, there are always areas to improve.    
http://www.thevalepractice.co.uk/sports-specialist/                   

Come Along for FREE video analysis, biomechanical assessment of your running technique & FREE injury consultations
Next Clinic Tuesday 15th March 7:00pm – 9:00pm

 

How to stick to those New Year resolutions!

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Do you want a fresh start this New Year? The Vale Practice share practical tips and suggestions to help those resolutions stick this time!

Begin at the beginning

‘Change is about breaking the habit of your old self and reinventing a new self’ – Dr Joe Dispenza [1].

According to Lyndall Cowie, hypnotherapist at The Vale Practice, it’s our beliefs and thinking which usually keep us stuck in old patterns and habits, and so that is where she starts with her clients. By discussing their core beliefs around an issue and helping them change the focus of their thoughts she helps clients understand how deeply unconscious behaviour patterns have become. She states that ‘if one is conscious about their behaviour, they usually would not choose it.’ By changing behaviour from an unconscious action to a conscious one, people can make better choices and choose a different outcome.
It’s not easy to unlearn old habits of a lifetime, and they’re not going to change overnight. So recognise that what you’re undertaking may at times be difficult, and that you may experience setbacks or come across obstacles along your way. But with increased awareness you can choose how best to deal with these, in order to overcome them and continue to make positives changes to your life.

Preparation is key

Devote plenty of time and energy to creating a good plan that will set you up for success. Acknowledge barriers that may hinder you in the future, such as time, expense, bother and fear, and create strategies which you can implement, should these begin to impact on your aims. Talking to a therapist or counsellor may help you recognise past stumbling blocks, and find solutions to avoid them this time around. If underlying aches and pains are holding you back from tackling a physical challenge, an osteopath may be able to offer advice and help with these, and a nutritionist can advise and tailor a diet to integrate healthy food into your lifestyle, not only to lose weight (if that is your goal), but in order to give you more energy and mental clarity for the tasks ahead.
Value yourself and acknowledge why you want to make the change, prepare properly, and you’re more likely to find success and make lasting changes.

Tell someone

Involving friends and family in your resolution, either to join in your activities or to provide encouragement and support, is a great source of motivation, which is essential for lasting success. Making a commitment to improve your lifestyle along with someone else will make you more likely to stick with it.If you’d prefer to not involve those close to you, you may find counsellors or GPs are not only a source of encouragement, but can offer advice and help along the way.

Be positive

Many of our resolutions state the negative, such as “I will give up junk food.” Instead, try to be more positive and focus on the benefits you’ll gain, by stating “I’ll eat more healthily so that I have more energy and feel healthier.” Don’t think about what you’re about to lose, but rather all that you’ll be gaining. And if you can include someone else into your goal, so that it benefits them as well, you’ll be more likely to keep to your resolutions. So, state “I’ll eat more healthily so that I’ll have more energy and feel healthier so I can play football with my son” and you’ll be even more likely to succeed.

Adapt and change

Always be willing to revisit your goals and adjust them if needed. This is very different from giving up on them. If your original enthusiasm to change your life lead to biting off more than you can chew, for example by resolving to run the London marathon when you haven’t run since you were a teenager, you may be setting yourself up for defeat. But by breaking your goal down to the smallest possible pieces, choosing to tackle more manageable tasks, you’ll create a habit that sticks.
Amberin Fur, osteopath and founder of The Vale Practice, suggests a staggered approach to building up a new exercise routine, which allows your body time to start conditioning without straining your muscles. As you begin to feel fitter and healthier you’ll look forward to achieving your next level of fitness.

Reward yourself

Motivation is a key factor in successful behaviour change and sometimes staying motivated requires a bit of a helping hand. Signing up to daily blogs and newsletters can keep you focused and encourage you to continue making positive changes to your life. But if you find your energy levels waning or you’re feeling a bit worn out, acupuncture and reflexology have been shown to combat feelings of exhaustion, and an Indian head massage helps to release tension and restore energy levels.
When you achieve one of your goals, reward yourself! A well-deserved relaxing or rejuvenating massage, a new fitness accessory or an evening out with the family is chance not only to celebrate your progress, but will also motivate you to keep working towards your resolution.

Find help

The Vale Practice therapy team includes counsellors, osteopaths, acupuncturists, homeopaths, NLP practitioners, hypnotherapists, maternity specialists, chiropodists, and more.
Open 9am-10pm Mondays to Fridays and 9am-6pm Saturdays at 64 Grove Vale, East Dulwich SE22 8DT. For a health MOT or to book an appointment, call 020 8299 9798 or go to www.thevalepractice.co.uk

Christmas Opening Hours

24th December – 28th December – CLOSED

29th December – 9am – 9pm

30th December – 12pm – 8pm

31st December – 9am – 6pm

1st January’ 2016 – CLOSED

2nd January’ 2016 – Back to normal, Happy New Year!

CAMexpo clinic of the year finalists

We are very pleased to say we were one of the 4 finalists in the CAMexpo clinic of the year awards 2015. Unfortunately we didnt win, but still consider this a great achievement as we were up against some great clinics from all over the UK. Were so proud of our team here at The Vale, well done everyone!

Super Saturday Smoothie Recipe

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Our nutritionist Alexandra Rock, has shared one of her favourite smoothie recipes with us. Alexandra says ‘Great for a Saturday morning pick me up, it’s taken from from Dr. Mark Hyman’s Book 10 Day Detox Diet. I highly recommend this book, this recipe is packed with nutrients and fibre, tastes good and will keep you feeling great’

If you are interested in finding out more about nutrition or what Alexandra can offer then please get in touch info@thevalepractice.co.uk

Dr. Mark Hyman’s Whole-Food Protein Shake
75g frozen blueberries/strawberries/blackberries/cranberries

¼ Lemon with rind

1 tablespoon of almond butter

1 tablespoon pumpkin seeds

1 tablespoon chia seeds

1 tablespoon hemp seeds

2 raw walnuts

2 raw Brazil nuts

¼ avocado

½ tablespoon extra-virgin coconut butter

120ml unsweetened almond milk

120 ml water.

  •  Blend all ingredients in a high power blender (a NutriBullet works brilliantly) and serve immediately. The nuts and seeds can be blended first so that they are creamy rather than crunchy Enjoy!
  • To activate the enzymes in the seeds and the nuts in any smoothie recipe for easier digestion you can soak the ahead of time in water and then blend as per the recipe. Soak preferably overnight.
  • Fruits, nuts and seeds in the recipes may be substituted for other varieties. The greater the variety in our foods the greater the array of nutrients.

Alexandra Rock Nutrition.

The Vale Practice 020 8299 9798

PRACTICE OPEN DAY – SEPTEMBER 2015

Open Day

Saturday 12th September 2015

9.30am – 5.30pm

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Chair massage – £10 for 15mins (book in or come along on the day!),,

Free injury consultations, spinal checks and postural advice.

 Hypnotherapy advice/consultation

Ear Acupuncture and Reflexology!

Games and competitions for the little ones!
Refreshments to wet your whistle!

Come along and find out more about the practice and what we have to offer!

RUNNING CLINIC 2015

Our experts will be on site to do video analysis of your biomechanics, So if you need to have your posture assessed or advice on ongoing issues, now is your chance!
7.00pm – 9.00pm, Dulwich Leisure Centre 2015 Dates –
Tuesday 15th September,
Wednesday 14th October,
Tuesday 17th November,
Wednesday 16th December
Come Along for FREE video analysis, biomechanical assessment of your running technique & FREE injury consultations If you want to be kept in touch with future running & cycling  clinics please email us (info@thevalepractice.co.uk) to be kept abreast our latest clinics. Better yet feel free to “like” us  on Facebook or follow us on Twitter