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BERWICK AREA HEART SUPPORT GROUP
MAY 2009 NEWSLETTER
Berwick Area Heart Support Groups next meeting is Wednesday May 6th 2009 at the Day Hospital Berwick Infirmary from 7.00pm – 9.00pm, The speaker will be. Julie Holden from the Berwick Branch of the Citizens Advice Bureau speaking about the essential work of CAB in Berwick
There is time for tea and a chat, and newcomers are given a special welcome.
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April meeting report
Jo Curtis was the speaker at our April meeting, Jo gave us a brief description and benefits of Qigong, this was followed by a short session of Qigong exercises. Jo went on to explain the health benefits achieved from practicing Qigong , we ended the night with the popular pastime of new age curling.
Here is the list of the classes run by Jo
Monday - Curling, 6-7 Swan Centre
Wednesday - Swimming, 6-7 Swan Centre
Thursday - Chi Gong, 10-11 St Cuthberts
Friday - 12.30 - 2.30 Tweedmouth Bowling Club.
Qi Gong / Chi Kung
Chinese qigong has a history of more than five thousand years. It has been known by many names and has been widely practiced by people in the religious, medical and martial arts circles, mainly for the purpose of cultivating mental calmness, improving physical fitness and prolonging life. Through several thousand years of continuous development, a complete system of practice methods and theories was formed and the term qigong was established in the 1950s.
Qigong is a branch of learning concerning the exercise of qi - the air breathed in and out by man, the medium by which the various parts of the body, including the organs and tissues, are connected and interact and it is a kind of infinitely small substance existing in the human body. Qigong exercises contribute to the growth of this important substance, thus adding to one's life force and delaying the process of ageing.
Although qigong exercises vary widely in form and function, they all have' one thing in common: work of the mind. Qigong may be defined as a
kind of self-training for improving physical and mental health through the power of the mind.
Dr Yang Jwing Ming explained that Tai Chi is a philosophy, it guides how we live and appreciate what is natural around .us. He explained that we, as humans are part of an infinite universe that is constantly striving for balance. The Yin Yang symbol demonstrates balance and should be used to guide the Tai Chi work we. do.
Qi Gong (energy work) works with the body's energy system in order to maintain good health. Along with acupuncture and herbal medicine Qi (Song is part of Chinese Medicine. All three are intended to maximise the amount and flow of chi (energy) in the body. The healthier the energy system, the stronger the immune system becomes therefore the body is more able to ward off illness this is called defensive Qi.
The Tai Chi Chuan forms that we work with have been developed through the years by Chinese families to help improve strength, dexterity and balance in combat. The secrets of these forms were jealously guarded by the families and handed down to new generations.
Tai Chi Ball Qi Gong is one of the most ancient methods of training used to build the strength and stamina that was required by horsemen and foot soldiers in battle. Like most other aspects of tai chi training it was kept a secret for many years and has only recently been deciphered from ancient manuscripts. The movements in this form of training develop the spine and chest in particular and involve twisting movements that stimulate movement of chi through the Grand Circulation. (NOTE'- Tai Chi Ball Qi Gong is not Chi ball, a more recent development from the tai chi forms that uses a soft ball filled with aromatherapy oils.)
The ball used in tai chi ball qi gong can be made from any material but should be changed as training develops. In China, practitioners start with a light wooden ball that has been carved from one piece of wood, usually pine progressing to oak. As training progresses, the ball used should be changed for one that is heavier and bigger. Shaolin monks work with jade or marble balls.
As in all forms of qi gong meditation and breathing play an integral part in Tai Chi Ball training. As Tai Chi and Chi Gong practitioners we are familiar with the concept of 'holding the ball', now we have a tangible ball to hold! We must try now to visualise a 'ball' within the body in the Dan Tien (the physical and energy centre three finger widths below the navel and about IT inches in) that coils and rotates horizontally and vertically as we move our external ball. It is this internal and external rotation that moves chi around the meridians. Intention and breathing also facilitate this movement of chi; the most efficient breathing methods are abdominal and reverse abdominal breathing which enhance a relaxed, meditative state.
At the start, the ball should be held between the palms at the Dan Tien with very little pressure to reduce tension in the arms. There are a total of 48 sets of movements that involve twisting of the torso in order to build up strength in the lower back. These movements are initiated by an inward breath that pulls chi from the Dan Tien to the diaphragm. The outward breath circulates that chi around the grand circulation. Gates at the Lou Song points in the palms, Yong quan points (bubbling well) in the soles of the feet and the crown (BaiHui), allow connection of Chi with the ball, the earth and the universe.
The Grand circulation moves chi around all the oraan meridians through the torso down
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Support for Cardiac Rehab at
Wooler and Belford
On Tuesday 28th April, Terry, Phil and George will be visiting the Cardiac Rehab that is now available regularly in Wooler. Previously, the only Phase 3 rehab has been at the Berwick Swan Centre. People who benefitting from rehab have included those recovering from heart attack (MI) or from heart operations.Alice Whincup, the NHS organiser for North Northumberland, has arranged medically authorised sessions at both Wooler (Tuesdays 10-12) and Belford Thursdays10-12 . We have been invited to meet the people now doing the sessions and will put them in touch with our Berwick Support Group (neither Wooler nor Belford have Support Groups of their own). We hope to provide them with our Newsletter and will report back to everybody in the next Newsletter. People who have gone through the recovery programmes together often like to keep in touch with one another. If you would like more information from the organiser, AliceWhincup, phone 01665 511733
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Healthy Eating on a Budget
Healthy eating needn’t be costly. With a little planning and some careful thought you really can make your money go further. Try our simple tips:
Buying meat:
Meat can be expensive and it’s tempting to opt for
cheaper processed meats such as sausages and burgers. But beware these can be high in saturated fat.
• Save money by keeping meat portions modest (75-125g or 3-5ozs) at a main meal
• Replace some of the meat in stews and casseroles
with beans, peas or pulses. Dried beans and pulses are inexpensive and packed full of protein and soluble fibre but do need to be soaked overnight and then rapidly boiled for 10 minutes before putting into recipes. For convenience you can also buy them in cans
• Buy meat on special offer, 2 for the price of one and freeze the other for later use
• Chicken thighs and wings can be much cheaper than breast fillets. Even so, two breast fillets can feed 4 people in a stir fry, hearty soup or pasta dish
• Buy a larger joint or whole chicken and use the leftovers from the Sunday roast for sandwiches, salads and stir fries during the week Buying rice, pasta, spices, ethnic foods and specialist products:
• Buying at ethnic stores means you can usually buy much cheaper and often in larger quantities. You could arrange to split bulk purchases with friends, neighbours or relatives
Buying fruit and vegetables: With perishable foods like fruit and vegetables it is best to buy only what you can easily consume within a few days.
• Buy fruit and vegetables in season whenever possible
• Use local market stalls and traders, if you go later in the day you are more likely to pick up end of the day bargains
• Try pick-your-own and freeze any excess soft fruit for use out of season
• Try growing one or two vegetables or fruits yourself and swop produce with friends
• Keep value brands of cans of tomatoes, sweetcorn and pulses in your cupboard as a quick standby Buying in the supermarket
• Never visit supermarkets on an empty stomach
• Prepare a shopping list and try to stick to it
• Don’t buy more than you need
• Don’t assume that larger pack sizes or own label are better value for money – compare the price per 100g
• Look for cheaper versions on higher or lower shelves
• Take a calculator with you and add up the costs as you go along
• Try to avoid adding foods to your trolley that have little nutrient value such as bottled water, fizzy drinks, alcohol and fancy cakes and biscuits
• Ready made meals although convenient can be
expensive, try cooking from scratch if you can
• Check ready meals and other foods for their fat content - more than 20g fat or 5g of saturated fat per 100g means they contain a lot
Sourced from Heart Uk The Cholesterol Charity
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Wally,s Yarn
A Geordie man walks into a bank in Newcastle and asks for the loan officer. He tells the loan officer that he is going to Australia on business for two weeks and needs to borrow £5,000.
The bank officer tells him that the bank will need some form of security for the loan, so the canny Geordie lad hands over the keys and documents of new Ferrari parked on the street in front of the bank. He produces the Log Book and everything checks out.
The loan officer agrees to accept the car as collateral for the loan.
The bank's Manager and its officers all enjoy a good laugh at the rough looking Geordie for using a £120,000 Ferrari as collateral against a £5000 loan. An employee of the bank then drives the Ferrari into the bank's underground garage and parks it there.
Two weeks later, the Geordie returns, repays the £5,000 and the interest, which comes to £15.41.
The loan officer says, "Sir, we are very happy to have had your business, and this transaction has worked out very nicely, but we are a little puzzled. While you were away, we checked you out and found that you are a multi millionaire. What puzzles us is, why would you bother to borrow "£5,000" ?
The Geordie replies:"Where else in Newcastle can I park my car for two weeks for only £15.41 and expect it to be there when I return'"
Ah, the mind of the Geordie... This is why they survive
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Cooks recipe of the month:
Lemon – Rosemary Dressing
1 sprig fresh rosemary
1 small clove garlic
1 strip lemon zest (1x3 ½ inches)
¾ cup extra virgin olive oil
¼ cup fresh lemon juice
Lightly crush both rosemary and garlic with side of heavy knive
Put rosemary and garlic and lemon zest into a bottle or jar with a tight fitting lid, shake before use
Cooks Notes:
This dressing can be stored in fridge for up to 1 week
Drizzle over steamed vegetables, fish, seafood, or as a dressing for salads, pastas, potato salads
Cooks Top Tip:
When buying olive oil check the label and make sure it says ‘‘cold pressed”, when oil is cold pressed it means that it was extracted without heat and chemicals that can break down the healthy fats and remove some of the oil’s health benefits.
To keep olive oil fresh, store it in a fridge or a dark coolcupboard Keep it cool.because people don’t use a lot of it tends to go bad on the shelf, giving up both its taste and productive compounds, bringing it back up to room temperature will quickly restore its pourable nature.
Buy only what you need to last for a maximum of two month, once a bottle is opened oxygen fills the container when it empties which begins to deteriorate the oil and causes it to taste stale.
Healing power. Olive oil can help lower your cholesterol, reduce the risk of heart disease, breast cancer and rheumatriod arthritis
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