September Newsletter

This month our regular champion is newcomer who has been all over the world!

Have you ever wondered how long it actually takes for tissue to heal? This month’s health article we learn all about the process

Our recipe of the month is just in time for spring, a delicious and healthy Lemon and Honey Chicken Salad!

Contents

corehealth Monthly Special
corehealth Inspiration
Regular Champions
Recipe of the Month – Lemon and Honey Chicken Salad

corehealth Monthly Special

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corehealth Inspiration

“We generate fears while we sit. We overcome them by action. Fear is nature’s way of warning us to get busy.

– Henry C. Link

corehealth Regular Champion

This month we are championing one of our newer clients. She came to corehealth after seeing one of her fellow garden guides standing up straighter, moving better and evidently being in less pain. After investigating this further she found out about us!

She travels down to the city from the Adelaide Hills where she has lived most of her life. She grew up in the hills with her parents and two older brothers and hasn’t lived many other places ever since! After marrying, she and her husband lived in the city and in London for a few years, but was always drawn back to the hills and now she cant see herself living anywhere else. She will tell you that her idea of home isn’t living in a square box. In the Adelaide Hills it is quiet and you wouldn’t know you had neighbours, not to mention the ability to be surrounded by nature.

With her main hobby being gardening, she became a garden guide almost 11 years ago, guiding walks mainly in the Mount Lofty Botanic Gardens. She recalls getting her green thumb from her father who was always gardening. She remembers the first plant her father allowed her to plant being a hollyhock. The green thumb has been transferred through the generations with her two children also avid gardeners. When she isn’t in her garden or at Mount Lofty, she is busy travelling the world – another hobby her father can be thanked for.

Her father worked on the railways and being the youngest child and the only daughter, she was lucky enough to travel Australia while her father worked. She reached some of the furthest places from Adelaide including Perth and Cairns. After marrying, she and her husband have seen almost every corner of the Earth. Their first holiday abroad being to Hong Kong, followed by the Greek Islands. Prior to having their children, they lived in London for a few years and completed 45,000 miles by car all over Europe, Russia and Scandinavia. This was followed by another 17,000 miles driving home to Adelaide. She hasn’t just travelled by land, her and her husband learnt to Scuba Dive in their 50’s and have seen large parts of the underwater world too.

For her 70th birthday, they travelled to Japan for the first time. While the question of ‘what has your favourite place been?’ being almost impossible to answer, Japan is currently the country she would like to return back to sooner rather than later. However, the next trip on the agenda is to Northern Europe / Scandinavia at the end of 2018, with one of her children having moved over there for the foreseeable future.

For the remainder of 2018, we will continue to work towards her being in the best possible shape for her upcoming adventure and will look forward to the new stories that always come when travelling the world – and we know she still has so many we are yet to hear!

Written by Sarah Bernhart

Corehealth Health

Tissue Healing

So often we find ourselves wanting and expecting our bodies to heal as quickly as possible so it is important for us to understand that the body NEEDS time to heal. We must understand that all tissue does not all heal the same- it vastly depends on the type of tissue (e.g soft tissue, tendon, ligament, articular cartilage)  along with contributing factors such as blood flow to injured area, age and life style choices including diet, physical activity and how much rest we are getting.

There are 4 main stages to the tissue healing process: 

Stage 1 (Hemostasis or Bleeding) : Occurs within seconds to hours

This process is similar to most types of tissue. Wounds begin to heal almost immediately once an injury damage to the tissue and surrounding blood vessels has occurred. Plasma blood cells are released to the area forming a clot or “plug” that acts as a barrier to prevent further bleeding and limits the speed of bacteria in to the blood stream.

Stage 2 (Inflammation): Occurs within hours to days

The inflammation phase begins soon after the injury when blood vessels start to “leak” a type of fluid that causes swelling in the injured area. Inflammation helps to control the swelling and prevents infection to the area. The localised increase in fluid allows repair cells to migrate to the injured area. During this phase, damaged cells and bacteria are removed from the area. The abundance and mixture of different cells within the area creates swelling, heat and sensitivity or pain that is commonly seen at this time. Inflammation is a natural process of tissue healing and should only be concerning if the phase is prolonged and or excessive.

Stage 3 (Proliferation or Repair): Occurs within days to weeks

During the inflammation stage, the strength of tissues is generally weak as tissues only begin to regain their normal functional strength once inflammation transitions in to repair. The repair phase is initiated by white blood cells released by our immune system called macrophages. During the repair stage, the number of cells in the area increase, capillaries begin to reform and supporting cells (known as the extracellular matrix) is formed to fill in areas where damaged tissue was removed during inflammation. This is a vital phase in the tissue healing process as the necessary scaffolding to support and rebuilt the damaged tissue is laid.

Stage 4 (Remodelling): Occurs within weeks to months to year/s.

The final stage; remodelling is responsible for the development of new tissue and the formation of scar tissues. This phase can last for 1 to 2 years depending on the type of tissue that has been damaged. During this stage collagen fibres are remodelled and the wound fully closes and cells that were used to repair the damaged tissue are removed or die. Collagen fibres become tighter together and cross link, reducing the thickness of the scar and increasing strength of the damaged area. 

Although we can’t force our bodies to heal faster than it is physiologically able to, we do have the ability to optimise the healing process by taking the correct rehabilitation, allowing the body to rest adequately, following a healthy and nutritional diet and most importantly staying patient!

References:

https://www.ncbi.nlm.nih.gov/books/NBK3938/

https://www.woundsource.com/blog/four-stages-wound-healing

http://journals.sagepub.com/doi/pdf/10.1177/147323000903700531

https://www.physio-pedia.com/Soft_Tissue_Healing

Written by Karen Hang

Recipe of the month

Lemon and Honey Chicken Salad

Ingredients

Zest and juice of 1 lemon, (plus 1 tablespoon lemon juice, extra)

 2 tablespoons honey

 1/4 cup (60ml) extra virgin olive oil

 1 cup mint leaves, half the leaves finely chopped

 4 x 200g chicken breast fillets, each sliced into thirds

 200g podded (from 1kg unpodded) fresh or frozen broad beans

 1/2 (200g) garlic ciabatta loaf (see notes), halved lengthways, torn into small pieces

 Large handful of baby spinach

 400g can chickpeas, rinsed, drained

 125g cherry tomatoes, halved

 1/2 cucumber, finely chopped

 1/4 cup flat-leaf parsley leaves, chopped

 2 teaspoons wholegrain mustard

Method

Step 1. Preheat grill to medium-high.

Step 2. Combine lemon zest and juice, honey, 1 1/2 tablespoons oil and chopped mint in a large bowl. Season with sea salt and freshly ground black pepper. Add chicken, stir to coat, then place in the refrigerator for 10 minutes to marinate.

Step 3. Meanwhile, blanch broad beans in boiling water for 1-2 minutes. Drain and refresh under cold running water. Remove tough outer skins. Set aside.

Step 4. Place ciabatta on a baking tray and grill for 4-5 minutes until golden and crisp.

Step 5. Preheat a chargrill pan to high. Cook chicken for 2-3 minutes each side until caramelised and cooked through.

Step 6. Toss broad beans, ciabatta, spinach, chickpeas, tomatoes, cucumber, parsley and whole mint leaves in a large bowl.

Step 7. Whisk together mustard and remaining 2 tablespoons oil and 1 tablespoon lemon juice. Season. Divide the salad among plates, pour over dressing and top with chicken to serve.

– Suggested by Marissa