Out and
Inside
ISSUE #09
WINTER
2015
OUTER BODY AND INNER SOUL
SPORTS
IN CLINIC RY JU
E TH
M
V ISS
ELVET
T EC
IONS
WINTER
LOUR COL L CO
COLOUR YOUR
Fashion trends, healthy recipes, & expert advice to help you look & feel AMAZING this season!
ISSUE #09 WINTER 2015 DESIGN/LAYOUT
Simon Imrei EDITED BY
Sarah Ebbott CONTRIBUTORS
Beckie White, Wayne White, Elaine Williamson, Michelle Moore, Liam Staines, Michelle Blake, Narelle Potter, James Miller, Jane Aarons, Tom McKenzie, Lynda Miller, Vince & Andrea La Rocca, Sally Quill COVER PHOTOGRAPHY
Gary Bradshaw
MODEL Bree-Anna Vincent DRESSED BY Miss Velvet STYLED BY Beckie White
Out and
Inside
OUTER BODY, INNER SOUL
This magazine has been produced in conjunction with Miss Velvet, The Sports Injury Clinic & Colour Collections.
THIS ISSUE 04 SEASON OF CHANGE
‘Back positive’ activities you can do to increase your chances of a pain free back.
07 W INTER HAIR TRENDS
Hair colour trends full of chestnut hues and buttery blondes.
09 MARSALA, MARSALA
10 THE APEX
MOVEMENT
Reach your personal best with the 8-week complete health & wellness program.
14 EYE DISEASE EXPLAINED
Four main types of eye disease explained by the team at Vince La Rocca.
12 DAILY STEPS TO
MOBILISE THE SPINE
19 COME INTO CAKE COTTAGE
Find out all about the delicious range of Cakes for all occasions, right in Frankston.
22 NAIL RESCUE REMEDY
16 M ISS VELVET STYLE
Combat against splitting, peeling & white spots with RESCUERXX™.
27 RECIPES & GAMES! New, this edition, delicious recipes plus our Word Find & Unscramble Games for the kids
2 Inside and Out Magazine
20 THE RIGHT
RUNNING SHOE Issue #09 - Winter 2015
WEL COME
Welcome to
Winter
The most important things in life are actually the easiest to obtain: great friends, a belly laugh, nutritional food, a healthy fit body, fabulous hair and a wardrobe that works for you! Our Winter edition continues to inspire you to connect your inner health with your outer beauty. As Dr Seuss said “ Today you are you, that is truer than true. There is no one alive who is youer than you” Have a fabulous winter and stay warm. Yours in friendship,
Pippa & Beckie xoxo (The Sports Injury Clinic)(Miss Velvet) (On behalf of The Sports Injury Clinic’s Michelle Blake and Colour Collections’ Wayne White)
28 Wells Street, Frankston
365-367 Nepean Hwy, Frankston
7/19 Wells Street, Frankston
(03) 9783 8358
(03) 9783 9990 | info@tsic.com.au
(03) 9783 4195
missvelvet.com.au
tsic.com.au
colourcollections.com.au
Outer Body, Inner Soul
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Season A
OF CHANGE
s each season changes we see a direct correlation with a rise in patients presenting with back pain. It’s no surprise really when you consider how we treat our spines in every day situations: hunched over a computer for hours at work, slouching on the couch with our feet up, bending over to empty the dishwasher, lifting heavy tools and carrying weights awkwardly, these simple activities can increase spinal stress by up to 300% Thankfully, there are a range of ‘back positive’ activities you can do to increase your chances of a pain free back.
Get ‘Back Positive’! Step 1: Retrain Core Stability The reoccurrence of back injury can be greatly reduced if you teach your core muscles how to activate correctly. We recommend 6-8 weeks of muscle retaining, facilitated by a Real Time Ultrasound, to learn this back saving technique. Without retraining, risk of re-injury increases by two-thirds within a year with reoccurrence likely over a 5 year period.
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Issue #09 - Winter 2015
PHYSIO
Step 2. Education is Key Restoring normal range and learning to move and bend correctly is vital to good back health. Physiotherapists teach you to reduce the load in your back via education and by demonstrating how to do tasks that are essential to every day living.
Step 3. Back Love at Home Improve your sitting and working postures both at work and home by setting up ergonomic work stations in both spaces. If you are in the car regularly, make sure you use a lumbar roll to reduce disc pressure in your back. It is also vital for school age children to have optimal sitting postures at home so try not to allow habits such as slouching at the computer or on the couch. School bags and laptops are also notorious for causing back and neck pain but can be easily reduced with simple techniques and advice.
Physiotherapists & Your Back Pain Not all backs are the same so immediate physiotherapy intervention is essential for advice, self management and learning the correct exercises. Hands on mobilisation techniques can often help reduce pain and spasms associated with back pain, or you may be taped to prevent incorrect bending and to train your body to move the right way. The Sports Injury Clinic is devoted to identifying the cause of your back pain whilst reducing pain, treating symptoms and helping you to prevent further episodes. With the correct back positive exercises and treatment, relief from your back pain can be achieved. MICHELLE BLAKE, Director of Physiotheraphy Outer Body, Inner Soul
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EXCITING TIMES AHEAD! O
ver the next few months Colour Collections has partnered with some major Australian events. Two of our stylists are creating the hair for ‘The Voice’ battle rounds, which will be screened by Channel 10 in May/June. Several of our other team members styled the hair backstage for Sydney ‘Fashion Week’. This has created so much excitement in the salon which is abuzz! We are also attending business and hair seminars in Sydney, Vancouver and Las Vegas and look forward to bringing back to the salon, and to our clients, all that we have learnt and created. The year is shaping up to be extremely productive and creative but whether bold or brave, always remember ‘simplicity’ is the ultimate sophistication.
Cheers to you all,
WAYNE WHITE
Creative Director, Colour Collections
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Issue #09 - Winter 2015
HA IR
HAIR TRENDS Winter ‘15
The move to cooler days certainly hasn’t dampened hair inspiration this season with Hair in Winter ’15 full of fun, playfulness and colour!
Could you imagine a world without colour? Taking inspiration from cool skies, beautiful sunrises and autumn leaves, colour is everything this season. Gorgeous chocolate highlights, auburn and chestnut hues, buttery blondes and rose gold are all top of the list for our clients, whether sleek and smooth or textured and tossed.
Outer Body, Inner Soul
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8 Inside and Out Magazine
Issue #09 - Winter 2015
HA IR
‘MARSALA’ ‘MARSALA’ ‘MARSALA’ is the Pantone Colour of the year for 2015 A robust & earthy wine red that is both elegant & multi faceted. It can act as a bold statement or a complimentary tone that will be seen in homes, fashion, hair, nails, makeup & accessories. Don’t you love all the “Wild” colours - Spearmint - Amethyst - Slate Grey & Blue as well as the “Dirty” pastels Dusky Rose - Smokey Grey & Rose Gold still rules in 2015! Platinum hair is HUGE & one trend that just gets lighter & brighter. A soft colour look being shown off on the runways & red carpet is ‘Babylights’. It is reminiscent of the soft sun-kissed strands you will remember as a teen. Now they are fine highlights that frame the face with balyage to fade through to the ends of the hair. Some popular blends are Rich Chocolate with Caramel or Soft Copper with Gold. Showing off grey hair in 2015 is anything but unacceptable for anyone. So embrace the trend & enhance & compliment your grey with a soft Warm Beige, Sandy Blonde or Cool Ash tones. Or go bold with Blue Steel, Silver Fox or Ice Queen. All colours can be applied as a soft wash all over or with highlights. See you soon for your brand new Winter look! Outer Body, Inner Soul
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EX PH YS
NOT SOMEDAY TODAY! T
he APEX MOVEment is an 8 week Complete Health & Wellness Program incorporating Exercise, Nutrition & Psychology for Outstanding Results! It is an individualised program based on SMART goal setting, accountability for your exercise & nutrition plan, and includes the psychological support you need to succeed. Facilitated by highly qualified Exercise Physiologists, the program includes:
• Free Group Program Launch Including Exercise, Nutrition & Psychology Workshops • Initial 60 Minute Individual Goal Setting & Planning Session • Fortnightly Progress Reviews To Keep You On Track
• Weekly Health Coaching • Final Session To Review Your Goals & Measure Your Success!
JAMES MILLER, Exercise physiologist and nutritionist
We cover your complete lifestyle - work, leisure, eating & exercise habits, previous attempts and injuries to help you set SMART goals that you’ll actually stick to. To reserve your place at the next APEX program, call TSIC on 9783 9990 or email info@tsic.com.au.
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Issue #09 - Winter 2015
Outer Body, Inner Soul
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5 EASY DAILY STEPS TO MOBILISE YOUR SPINE! Are you feeling a little stiff in your spine? A little stuck with your movements perhaps? Try these 5 Pilates exercises to mobilise and release your spine. 1. Pelvic Tilts to Pelvic Press SETUP: • Lie on your back with knees bent, feet flat on the floor and parallel • Draw up your pelvis and scoop your abdominals in ACTION: • Engage your buttock muscles, exhale and flatten your spine onto the floor by tilting your pelvis
REPEAT 10 times • Starting with your tailbone, lift your hips into the air one vertebra at a time making sure your stomach muscles remain activated the whole time • Inhale and keep your bottom lifted • Exhale and roll the spine down one vertebra at a time back to the starting position
2. Lumbar Rolls / Spine Twist SETUP: • Lie on your back with knees bent & feet together. ACTION: • Inhale & roll knees and hips to one side, allow opposite foot to lift off the ground.
12 Inside and Out Magazine
REPEAT 5 times • Exhale and return to starting position. • Repeat 5 times each side (alternating). Alternative: Rest your feet on a fit ball
Issue #09 - Winter 2015
PIL AT ES 3. Chest Openers SETUP: • Lie on your side with a cushion under your head. • Place both arms in front of your body one on top of the other. • Bend your knees so they are level with your hips. ACTION: • Reach your top arm up towards the ceiling and
4. Cobra
follow it with your eyes as you continue to roll your body so your chest is open to the ceiling. • Aim to touch the floor on the opposite side. • Hold and breathe here then reverse back to the starting position.
REPEAT 6-8 times
SETUP: • Lie on your stomach, legs out straight with elbows bent and hands placed under shoulders. ACTION: • Gently push hands into the floor and allow chest to sequentially roll up off the floor.
• Aim to straighten the arms but don’t progress into discomfort. • Squeeze the buttock muscles and keep the tummy drawn in. • Hold and breathe. • Slowly return the chest to the floor.
5. Side Reach (Kneeling / Standing) SETUP: • Kneel with one hand on your hip and the other extended towards the ceiling. ACTION: • Breathe in and gently bend towards the side with
the hand on the hip. • Hold and breathe out as you return to upright. • Repeat 6 times, then swap hands and repeat on the other side.
Narelle Potter is Director of Bodywise Pilates at the Sports Injury Clinic. To enquire about Pilates, phone 9783 9990 or email info@tsic.com.au Outer Body, Inner Soul
. the sports bodywise injury clinic PILATES
the sports injury clinic life support for every body
life support for every body
361 & 365-367 Nepean Hwy Frankston VIC 3199
361 & 365-367 Nepean Hwy Frankston VIC 3199
BH 9783 9990 AH 1800 351 421
BH AH
9783 9990
1800 351 421 Find us on Facebook | Twitter | YouTube 13 www.tsic.com.au | Pinterest www.tsic.com.au
Eye Disease [EX PLA INE D]
W
e are often asked about various diseases that affect the eyes. One patient recently advised they had glaucoma and macular degeneration and didn’t even know what that meant! This comment inspired us to educate you a little more about eye disease in this issue of Inside and Out.
GLAUCOMA Glaucoma is an ocular disorder that is often associated with irreversible loss of nerve fibres due to eye pressure, but there can also be a multitude of other reasons for the onset of this disease. It is known as the “silent thief of sight” as there are often no symptoms until the advanced stages. Glaucoma is usually screened as part of a standard eye examination. Risk factors for glaucoma include a positive family history of glaucoma (especially a sibling or parent), ethnicity (Southeast Asians, Africans) and other secondary factors such as prolonged use of steroids and severe diabetic retinopathy.
CATARACT Cataract is the clouding of the natural lens that sits behind the pupils. The most common cause of cataract is age. Other risk factors include UV damage, corticosteroids, smoking and eye trauma. Cataract can be removed via surgery, during
14 Inside and Out Magazine
which the natural lens is replaced by a synthetic lens.
MACULAR DEGENERATION Macular degeneration is an ocular condition whereby the central region of the nerve fibres are affected. It often affects older adults especially those with a history of smoking and/or family history of macular degeneration. The loss of the central vision affects reading, face recognition and colour vision.
DIABETIC RETINOPATHY Diabetic retinopathy is caused by vessel changes in the eye, which leads to blood leaking into the retina. There are usually no symptoms in the early stages and is generally reversible. However, the
longer a person has diabetes and particularly those with poor blood sugar control, the higher the risk of ocular complications. It is therefore vital for all diabetics to have an annual eye examination that includes pupil dilation. We hope this explains the most common disorders of the eye and helps you understand the reasons why we are always urging regular eye examinations. As you now know, early detection can be vital to preventing loss of sight. Our Optometrist, Carol Van, has many years experience and is therapeutically endorsed. Eye examinations can be bulk billed to Medicare in most instances, please call 9783 9920 for an appointment at your convenience. VINCE & ANDREA
Issue #09 - Winter 2015
ST YL E
From
RUNWAY to the REALWAY
T
Winter 2015 Trends
his season it’s all about clean lines, wild influences, capes, furs & colour.
The hottest hues this Winter ‘15 are warm earthy tones (yes, that includes black!) with pops of khaki, steel and cerise (plum/pink). Prints are a mixture of bolds and pastels all blended together while snakeskin is dominant in pants and capes. The roar of leopard skin has not been forgotten this season. The latest look is to mix it with metallics for a fresh on-trend appearance. The ‘cosy shaped’ knit is going to be a hit with twists of edginess. Tight knit weaves are individualised with embellishments of zips, buttons and leather trimmings. Cable knits are also a great look especially when you want to rug up at the kids weekend sports – a gorgeous poncho is key for this! The quilted ‘Biker jacket’ is making a strong presence in the jacket department. Choose blues and tans which look fabulous with denim jeans and boho maxi skirts – creating a ‘folk style’ outfit. A must have this Winter is the white shirt. It can be any style you like as it is a key look for layering under knits, fur vests and jackets. It’s good to look for a style that is versatile and can be worn by itself or under pieces, so make sure the fabric isn’t too stiff or bulky. Shoes this season are all about sexy comfort – easy to wear. The mid ‘wood stack’ heel is great for all occasions. It can be a relaxed casual style with jeans or dressed up. Boots this year are in a fabulous pallet of distressed greys, neutrals, khakis and denim blues. Whilst the short booty is a must have and very versatile, the long boot is making a come back. You will notice boots with beautiful hand cut detail, creating a statement to any outfit.
The trends this Winter ‘15 are full of iconic style so there’s plenty to enjoy!
Stylishly yours,
love Beckie xx
Outer Body, Inner Soul
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style
lvet by miss ve
Beautful Blue jacket by Ellis and Dewy $99.95
Beck ‘‘ ie’s Styling Tip ... This winter its all about layers and textures. Create a wardrobe that empowers you to mix and match ...
‘‘
White Label Gypsy Boho top $79.95 16 Inside and Out Magazine
Black waxed Jeans $89.95
Spanish Cream Boot $249.95 Issue #09 - Winter 2015
ST YL E
‘‘
Styling Tips
... This tunic style dress is a great trans-seasonal piece offering you lots of dressing options ...
‘‘
Driftwood Dress $129.95
Waxed Black Jean $89.95
Spanish Boot $249.95
Outer Body, Inner Soul
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18 Inside and Out Magazine
Issue #09 - Winter 2015
Come into
CAKE COTTAGE F
ormally known as the Cake This, The Cake Cottage, has been operating since 1995, delivering cakes all over Melbourne and the Peninsula. Their personal attention to detail with both the customer and the cake have ensured many hundreds of couples have had one less thing to worry about on their special day. Come in and enjoy a coffee and cake, spend some time to look over their wide assortment of delicious treats and let the team cater to all of your senses.
Outer Body, Inner Soul
With a vast range of cake accessories, they have everything to help you be your special child’s favourite at kids’ birthdays, or to simple wow your guests at get togethers. The Cake Cottage can either provide cakes that push the boundaries of what you knew to be a sweet sensation or help you become the chef that you are! The choice is yours. Find them at 26 Wells Street, Frankston. For further details, phone 9783 5009 or visit www. thecakecottage.com.au
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FE E T
Which running shoe IS RIGHT FOR YOU...? With the hundreds of running shoes on offer today it’s not unusual to become a little confused when deciding on the shoe that’s right for you. Some factors that need to be considered when selecting a shoe include: Most running shoes are designed to cater for varying degrees of foot movement/shape. The 3 most common foot postures include:
1. Mildly pronated – normal foot type
TOM McKENZIE, Director of Podiatry analysis and can give a more in depth opinion on your individual foot type and running mechanics. All our podiatrists at The Sports Injury Clinic keep up to date with new footwear technologies/brands and can select the most appropriate shoe for your situation.
2. Over-pronated ie. low arch, flat foot 3. Under-pronated ie. high arch, neutral foot type When selecting your shoe it is important to get an understanding of your foot type/position before selecting an appropriate shoe. Stores such as The Athletes Foot and Active Feet have store assistants trained in identifying foot posture and matching it with a suitable shoe. Podiatrists are comprehensively trained in gait assessment/foot posture
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Issue #09 - Winter 2015
Outer Body, Inner Soul
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NA I LS
Nail
Rescue Remedy
Are your nails splitting, peeling and/ or have white spots. Finally there’s an answer to these problems in the form of a take-home nail treatment RESCUERXX™, a new keratin protein daily treatment. What does that mean? Keratin is what our nails are made from just like hair. The keratin protein with jojoba oil quickly penetrates the natural nail, rebuilding the keratin back to the nails natural state. Used twice daily for 4 weeks the condition of your nail will improve dramatically. We have already seen improvements within a week!
RESCUERXX™ Daily Keratin Treatment perfectly compliments our other products in the home nail care range: CUTICLE ERASER™ to gently remove cuticle and SOLAROIL® a natural nail conditioner.
With your nails back in tip top condition, you’ll be ready to make an appointment in the salon to try our two new ranges of CND™ SHELLAC® brand 14+ day nail colour; the soft Flora & Fauna and the bright Garden Muse Collections. 22 Inside and Out Magazine
Issue #09 - Winter 2015
style
ST YL E
lvet by miss ve
Black Label wrap knit $149.95
Sadie Black tank $19.95
‘‘
Styling Tips
... Remember to have FUN with Colour in the Winter months. This stunning wrap knit is a great way to splash colour into any outfit...
‘‘
Waxed Black Jean $89.95
Voss Boot (Laser Cut) $299.00 Outer Body, Inner Soul
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is mb Osteoarthofrit your thu By JANE AARONS, Hand Therapist
Have you complained of pain at the base of your thumb to your GP and been told it’s “Just Arthritis” and there is nothing that you can do about it? Half that advice is true and half is false. There is nothing that you or any health care practitioner can do to reverse the degenerative joint changes that occur with Osteoarthritis (OA) but there are many options available to reduce pain and minimise the progression of the disease. As a hand therapist (either an Occupational Therapist or a Physiotherapist with post-graduate training), we see people every day from their 40’s and beyond with OA at the base of the thumb. The thumb represents 40-60%
24 Inside and Out Magazine
of hand function. If you cannot perform stable pain-free pinching to the other fingers you will have significant functional loss.
stages of Arthritis (even before changes are visible on an X-ray). On the next page is a hierarchy of treatment for OA of the basal t h u m b joint:
This thumb joint is the second most affected joint by OA in the body and typically affects ... This thumb joint women more than men. This joint is the second most is overused affected joint by OA in the with many manual tasks body and typically affects and pain can be nagging women more than men. w i t h aggravating This joint is overused with activities many manual tasks and is and is typically typically most painful in most painful in the earlier the earlier inflammatory
inflammatory stages of Arthritis ...
Issue #09 - Winter 2015
HA NDS
1. The use of topical anti-inflammatory creams and gels can provide good short term relief 2. Taking supplements such as krill, glucosamine and turmeric can provide relief, however be aware that benefits can take up to 8 weeks. 3. Oral analgesia such as Panadol Osteo taken regularly can be effective. Non steroidal anti-inflammatories can be helpful during a flare up of pain. Your GP can advise you further on this. 4. Splints and supports are a very crucial part of the long-term management of pain in this joint. Splints are worn initially 80% of the day for 6 weeks. After this time the splint
is applied only when doing aggravating activities over the long-term. 5. Activity modification and joint protection strategies can help reduce deforming forces placed through the thumb during activities of daily living. 6. Cortisone injection (usually administered by a plastic surgeon or a radiologist) may play a role in pain relief or Cortisone Iontophoresis can be administered at our clinic as a pain-free, side effect free alternative 7. Surgery is a last resort but there are surgical options for this painful problem should therapy measures fail to give relief.
Should you need advice on management of OA of your hands or any other hand, wrist or elbow problem, call to arrange an appointment or join our monthly information session on the 1st Tuesday of every month for self-management strategies to assist you managing arthritis affecting your hands. Jane Aarons is an Occupational Therapist / Hand Therapist from Peninsula Hand Therapy, also consulting at The Sports Injury Clinic on Saturday mornings. Outer Body, Inner Soul
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FO OD
WINTER
By LYNDA MILLER, Physiotherapist
BREAKFAST FRITTATAS
Preheat oven to 180 degrees, and chop up whatever veggies you want. I recommend: • • • • •
Baby spinach leaves Semidried tomatoes/cherry tomatoes Zucchini grated Carrot grated • Red capsicum Olives • Avocado
Cut up some bacon/ham/cooked chicken if you want a meaty version. Grate some cheese and mix into beaten eggs (don’t stress on ratio – everyone likes it a little different – experiment!) Prepare muffin pans with grease proof paper, rub with butter/spray with oil. Sprinkle a mix of the ingredients above into each muffin spot then pour the egg/cheese mix into the pan filling to 3/4 full. Pop in oven and cook for 10-15mins (maybe longer, depending on size of muffin pans and your oven) Top should be firm to touch. Cool a little and enjoy for a snack straight from the fridge. Serve with a little chutney/relish!
CHEWY CHOCOLATE COOKIES • 1 cup macadamias (or hulled tahini for nut free) • 1 cup medjool dates, seeds removed • 1 tablespoon cacao/cocoa/carob Preheat oven to 180 Degrees Celcius or 350 Degrees Fahrenheit. Line an oven tray with baking paper. Blend the above ingredients until very well combined and sticking together. Roll into small balls, place on the oven tray and flatten slightly. Bake for 10 minutes. Remove from the oven and allow to cool completely prior to touching. Enjoy. SOURCE: https://wholefoodsimply.com 26 Inside and Out Magazine
Issue #09 - Winter 2015
KIDS
By LYNDA MILLER, Physiotherapist
Something for the kids... TSIC presents...
Find all the words below & the remaining letters will spell out a special phrase below! Email this phrase with your name and contact details to info@tsic.com.au to go in the running to receive a PRIZE. Winners to be announced on social media!
Unscramble It!
Unscramble the words below and write the correct words in the spaces. Once you’re done, the highlighted letters will reveal our Word of the Month! Email this word with your name & contact details to info@tsic.com.au to go in the running to win a PRIZE. Winners to be announced on social media!
FWLNRDEOU
_________
IECSXREE
________
EPSLTAI
_______
GLHREAUT
________
TTNYPHAAROU _ _ _ _ _ _ _ _ _ _ _
BODY CARE DANCE DISCS EARTHY FEMUR FITNESS FOOD FUN
HEALING HEALTH HOP HUG INJURY JOG LAUGH LIFE LIFT
LIVE LUNGE MOVE MUSCLE MYOTHERAPY NATURO NECK NEEDLING PAIN
PHYSIOLOGY PILATES PODS POINT PUSHUP RAW RECEPTION REPEAT RUNNING
SPORTS REHAB SQUAT SWIMMING TEAM TIME TSIC VIP
EWTOKAMR
________
SSGAMAE
_______
EPNRLAOS
________
Enter the special phrase below:
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u