Out and
Inside
ISSUE #10
SPRING SUMMER
2015
INNER BODY AND OUTER SOUL
&
ELVET
LOUR COL L CO
T EC
IONS
SPRING & SUMMER!
IN
V ISS
Body & beauty tips, fashion trends, healthy recipes, family fun & more for
SPORTS
M
beautiful
E TH
CLINIC RY JU
BRIGHT
ISSUE #10 SPRING/SUMMER 2015 DESIGN / LAYOUT
Simon Imrei
ADDITIONAL EDITING BY
Pier Marketing
CONTRIBUTORS
Beckie White, Wayne White, Elaine Williamson, Liam Staines, Michelle Blake, Narelle Potter, James Miller, Tom McKenzie, Lynda Miller, Vince & Andrea La Rocca COVER PHOTOGRAPHY
Courtesy of Eb & Ive
Out and
Inside
INNER BODY, OUTER SOUL
This magazine has been produced in conjunction with Miss Velvet, The Sports Injury Clinic & Colour Collections.
THIS ISSUE 04 THE CRANKY ACHILLES
How changes into summer footwear & activities impact on your Achilles tendon.
06 DISCOVER OLAPLEX
With OLAPLEX, your hair will be softer, shinier, stronger, easier to manage and your colour will last longer.
10 HIGH CARB, LOW FAT DIETS?
09 SPRING STYLING
Some key tips for the season, from the team at Miss Velvet.
12 ARE YOU SITTING COMFORTABLY?
We look at some of the common results from sitting for eight hours a day and tips to get you moving!
14 SAY GOODBYE TO EYE STRAIN & FATIGUE
18 DIABETES & THE FEET
Foot health is one of the important considerations for diabetes sufferers.
25 APEX CASE
16 M ISS VELVET STYLE
STUDIES
We check in with some of our current APEX recruits at the halfway mark to see how they’re going with the program!
27 RECIPES / GAMES!
James Miller brings us his healthy smoothie, plus our Word Find game!
2 Inside and Out Magazine
22 YOUNG BLOOD COSMETICS
Issue #10 - Spring/Summer 2015
WEL COME
Welcome to Spring/Summer As we say goodbye to a very cold Melbourne winter we look forward to the warmth of summer and all that the new seasons bring. We come out of hibernation and start spending more time outdoors, barbequing with family and friends and so much more.
As one year comes to an end a new one is welcomed in and we have the chance to continue to make choices that make us happy with everything in our lives. We hope you enjoy this edition of Inner Body Outer Soul and make the time for yourself to look and feel good inside and out. A little
(On behalf of The Sports Injury Clinic’s Michelle Blake and Colour Collections’ Wayne White)
5/19 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
Inner Body, Outer Soul
bit of ‘me’ time to recharge your batteries.
Pippa & Beckie xoxo (The Sports Injury Clinic)(Miss Velvet)
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The
CRANKY ACHILLES
A
s the weather warms up and you slip on your thongs or sandals, head down to the beach or start the summer sport season, spare a thought for how these changes in footwear and activities are impacting your Achilles tendon.
Most people are aware of the importance of the Achilles and that a rupture is painful and debilitating, leaving the person unable to walk. What many don’t realise is that seasonal changes can contribute to less acute, gradually occurring Achilles conditions. The Achilles is the largest and
strongest tendon in the body. It is the fibrous tissue with the incredibly important job of connecting the calf muscles to the heel bone. It is therefore integrally important to have any Achilles pain, strain or weakness tended to by a physiotherapist, as soon as signs of damage appear. Injury can sneak up on you gradually, with stiffness or pain after sitting or pain when walking without shoes. In contrast, when a person ruptures their Achilles, they may feel as if they have been ‘shot in the back of the leg’. Following this injury, the foot feels floppy and the person is unable to walk backwards; this injury requires urgent assessment.
4 Inside and Out Magazine
Achilles Function The Achilles attaches two key calf muscles, the gastrocnemius and the soleus, to the heel bone. The Achilles’ main role is to assist in shock absorption in the lower leg by effectively transferring stress to the attached muscles.
Impact of Footwear on the Achilles Shoes play an important role in the way the Achilles bears weight. Strain from changes in footwear and activities may present as stiffness, pain or weakness. Those suffering from these Achilles symptoms should be assessed Issue #10 - Spring/Summer 2015
PHYSIO
straight away because Achilles injuries are notorious for lasting a long time and stress can be transferred to the foot, especially the arch.
Achilles Injuries TENDINOPATHY: This injury can gradually present as a painful lump within the Achilles. It can take months to resolve and requires a specific regime of heel raises and supportive footwear; patients should also avoid walking without shoes. Physiotherapists can help and often use Rocktape kinesiology tape to help unload stress in the Achilles. Paratendonitis: This injury commonly causes lower calf and heel pain due to inflammation of the paratendon or sheath surrounding the Achilles.. It can become creaky and feel like it is Inner Body, Outer Soul
grating when touched. This injury often responds well to an injection in the paratendon, administered by a sports doctor.
as static holds or slow ankle drops have been shown to reduce pain and improve strength in the weakened Achilles.
TENDON TEAR: An ultrasound is necessary to confirm the presence and severity of a tendon tear and whether surgery is required. Those suffering from a large tear will require repair in order to continue an active lifestyle.
A 12-week-program is typically recommended and can be incorporated into your daily life. When an ultrasound has detected holes within the tendon, a small amount of blood can be drawn from your arm and injected into the holes.
Treatment of Tendon Injuries Tendon injuries respond very well to heel raises, which can be placed inside the shoes you wear daily. Physiotherapists may offer footwear advice, taping and exercises which you can complete at home. Daily isometric exercises such
The mechanics of your foot may be assessed to see if you need arch or foot correction. Overall, although Achilles injuries are painful, they are easy to manage. The earlier you see a physiotherapist, the sooner you will get positive results in the treatment of your injury. MICHELLE BLAKE, Director of Physiotheraphy
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DREAMS CAN
COME TRUE!
OLAPLEX! DISCOVER THE WONDER OF
H
ave you ever wondered how Celebrities can change their hair colour so often without compromising condition? Colour Collections now has the answer and are excited to introduce OLAPLEX... one ingredient that changes everything!
This is the most amazing and revolutionary change in the industry for many years. Imagine if you could prevent your hair from breaking & repair damaged strands!
From the first use the OLAPLEX difference is there, your hair will be softer, shinier, stronger and easier to manage and your colour will last longer.
Now you can have more blonde, change that old colour and all without any sacrifice to the condition of your hair.
6 Inside and Out Magazine
Issue #10 - Spring/Summer 2015
HA IR How does it work? OLAPLEX repairs the hair from within by multiplying and repairing the strength bonds in the hair strand, all achieved while colouring making it stronger & healthier than it was before. In 3 simple steps your hair will be transformed and will continue to improve.
“...What a perfect time to achieve your new Spring & Summer look and to experience the benefits of OLAPLEX...” Ask your Stylist about OLAPLEX and how it could help your hair.
TESTIMONIALS: “The hair is great, I absolutely love it. I’m 1 thinking about going even lighter next time. I’m also using the OLAPLEX No3 at home, its a great product. Thankyou so much...” (Chelsea)
able to colour the ends of my hair 2 “Iduewasn’t to years of bleaching & my hair is very
fine & fragile, so I was so happy when my stylist introduced me to OLAPLEX. Now I’m able to colour the ends without damaging it & my hair feels healthy & strong...” (Samantha)
Inner Body, Outer Soul
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VIVA LAS VEGAS!
W
ow What a week it has been! Shauna and I have just landed back in Melbourne , after a week in Las Vegas attending the “Goldwell Colour Zoom Creative Competition” There were 40 countries from around the world and over 2700 people who are the worlds best hairdressers. We were fortunate enough to witness the best in our industry. Australia placed 2nd (The silver) in one of the 3 sections. Which was a sensational effort. We felt proud to have been there for support. The colour trends at the moment are simple base tones with splashes of bright elumen panels.
8 Inside and Out Magazine
Combining technicolor brights, these techniques create distracted light & shaded beauty. Trends in hair styles this season are getting shorter. There are two options • Smooth with a little texture • Stronger lines with softer internal finishes. Together hair colour and a great cut create the wow we all love. Is your hair summer ready? Remember beautiful hair is created through simplicity and an open mind.
Cheers to you all,
WAYNE WHITE
Director, Colour Collections & iBarber
Issue #10 - Spring/Summer 2015
ST YL E
Spri ng / Summer
‘‘
ST YLING
THE LATEST TIPS & TRENDS FROM THE TEAM AT MISS VELVET
“The 70’s have made a modern day comeback! The wedge is a must have this Spring/ Summer ‘15...”
‘‘
‘‘
Beckie
“A bit of bling always makes you feel bright and shiny...”
Gail
“Always throw on something unexpected. Diamontes paired with a tank...”
‘‘
Michaela
“Add a pop of colour to your outfit. Don’t be frightened to take a risk...”
Tania Inner Body, Outer Soul
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EX PH YS
HIGH CARB, LOW FAT DIETS Is it time for a change?
T
he low fat, high carbohydrate diets which have been encouraged in modern times could be based on the greatest error in the history of medicine, according to a key international nutritionist. Locally, those in the nutrition field are also questioning the health benefits of this style of diet, with a body of evidence building in favour of a diet based predominantly on fresh, unprocessed foods. Earlier this year, Nutrition Australia produced an updated version of the Food Pyramid, which was seen as a big step towards reversing the trend of our heavily processed, carbohydrate rich diet. The new model moved fruits and vegetables to their rightful place, standing alone at the base of the pyramid. Wholemeal grains were shifted up a tier and the, ‘sometimes’ foods such as confectionary and burgers were removed completely, as were margarines and added sugar. Is this change in the way Australians view carbohydrates and processed food really enough to reverse the growing incidents of chronic disease, stemming from obesity? Professor Tim Noakes, a South African professor and co-founder of the Sports Science Institute of 10 Inside and Out Magazine
South Africa, has gone so far as to say, diets low in fat and high in carbohydrates are in fact doing more harm than good and could be slowly killing people. Professor Noakes believes that carborhydrates should be eliminated altogether from a healthy diet and this year published a five point discussion piece on why low fat dietary recommendations, “represent the single greatest error in the history of medicine”. Professor Noakes’ peer reviewed analysis discussed the following points: 1) The absence of scientific proof in original food guideline implementation. 2) The explosive increase in obesity and type 2 diabetes since their introduction. 3) A scientific explanation about why obesity and type 2 diabetes would increase under a high carbohydrate, low fat diet. 4) How a low carbohydrate, high fat diet could reverse all known risk factors for cardiovascular disease and type 2 diabetes. 5) Examples of recent multi-million dollar studies which have disproven that a low fat diet reduces the risk of cardiovascular disease.
So what does this mean for us when we hit the shopping aisles and prepare food for our families? These three very simple tips can help you make healthy choices about food: 1) Fresh is best! Eat more foods that don’t require you to open a packet. Fresh fruit, vegetables, meat, fish, dairy products, eggs, nuts and seeds are a great start and give you plenty of options. 2) Carbohydrates aren’t the devil but make sure they have a secondary benefit, such as being high in fibre. It is unfair to tar all carbohydrates with the same brush; unprocessed carbs such as whole fruits and vegetables are great sources of fibre, which is essential for good health. Carbohydrates also play an important role in the performance of athletes. 3) Knowledge is power. Know what you’re eating & plan ahead. Often, the simplest and easiest option is not the healthiest. If you know what you will be eating in advance and make sure it is good for you, you are well on your way to fantastic health and vitality! For more information regarding reduced carbohydrate diets and whether they could work for you, please call TSIC on (03) 9783 9990 or email info@tsic.com.au. Issue #10 - Spring/Summer 2015
Inner Body, Outer Soul
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Are you sitting
COMFORTABLY? with NARELLE POTTER, Director of Pilates
e take a look at what goes wrong in our bodies when we sit for nearly eight W hours a day…we’ll have you jumping up out of that chair!
HEART DISEASE While sitting, muscles burn less fat, blood flows more sluggishly, which results in fatty acids clogging the heart. Hello high blood pressure and elevated cholesterol
OVER PRODUCTIVE PANCREAS The pancreas produces insulin, but sedentary muscles don’t respond as readily to insulin, so the pancreas continues to produce it, which can lead to diabetes
MUSHY ABS Abdominal muscles keep you upright, but when you slump in a chair they go unused
TIGHT HIPS
FOGGY BRAIN
INFLEXIBLE SPINE
Chronic sitters rarely extend the hip flexor muscles, making them short and tight, limiting range of motion
When we sit for long periods brain function slows. Moving muscles pump fresh blood and oxygen through the brain
Spines that don’t move become inflexible and susceptible to damage in mundane activities. By moving, the discs expand and contract like sponges, soaking up fresh blood and nutrients.
LIMP GLUTES
STRAINED NECK
Sitting means your glutes aren’t in use. Weak glutes hurt your stability and your ability to maintain a powerful stride
Sitting at a desk, craning your neck forward towards the keyboard can strain the cervical vertebrae and lead to permanent imbalances
POOR LEG CIRCULATION
SORE SHOULDERS/BACK
Slow blood circulation, causing fluid to pool in the legs. Here comes swollen ankles, varicose veins and DVT
The neck doesn’t slouch alone; slumping forward also overextends the shoulder and back muscles
12 Inside and Out Magazine
Issue #10 - Spring/Summer 2015
Get up STAND UP!
PIL AT ES
So, how can you undo the damage that sitting does? Narelle Potter gives us some tips: • Set an alarm for every half hour to remind you to get up and stretch out • Move the printer out of arm’s reach from your desk • Get in a round of tea; you get the exercise plus kudos from the team! • Start a lunchtime walking club
• Nothing beats regular Pilates. You will learn how your body is affected and techniques to release over-worked muscles. To find out more book a Pilates trial at TSIC on 9783 9990.
the sports injury clinic life support for every body 361 & 365-367 Nepean Hwy InnerFrankston Body,VICOuter 3199 Soul BH 9783 9990 AH 1800 351 421
the sports bodywise injury clinic PILATES life support for every body 361 & 365-367 Nepean Hwy Frankston VIC 3199 BH 9783 9990 AH 1800 351 421
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SAY GOODBYE TO
EYE STRAIN
& EYE FATIGUE!
W
e are very excited to introduce 2 new lenses that will aid in relieving symptoms of eye strain, fatigue and headaches caused by prolonged use of computers, tablets and technology in general. This will be revolutionary given the influx of digital devices that have become an integral part of our lives today. By filtering the harmful blue-violet waves transmitted from technology which affects the retina, this may assist in protection against macular degeneration and cataracts. Amazingly these waves can also disrupt the human biological clock synchronisations ie sleeping patterns, memory, cognitive performance etc.
14 Inside and Out Magazine
“... By filtering the harmful blue-violet waves transmitted from technology which affects the retina, this may assist in protection against macular degeneration and cataracts ...� Hence why some people (particularly teenagers) using technology into the evening have difficulty sleeping.
Peninsula at competitive prices and our professional, friendly service is second to none.
One lens is a comfort lens designed specifically for indoor use which can also be provided as a non-prescription lens, ideal for office workers who face a computer all day.
Our Optical Stylists are always enthusiastic about helping you select the most fabulous frame to suit. VINCE & ANDREA
The other lens is designed for both indoors and outdoors as it also reduces the harmful UV rays from the sun. We can advise which lens will suit your individual needs. And as always we offer the largest selection of fashion frames on the
MENTION THIS AD TO RECEIVE:
20% OFF SUNGLASSES!* *(excluding Cancer Council)
Issue #10 - Spring/Summer 2015
ST YL E
Spring & Summer
STYLE W
elcome to the glorious spring /summer 2015, ‘Style Edition’
This season we are seeing several trends rehashed. The 70’s is making a stylish comeback. This time around it’s showcasing the best of the best. Denim is a big winner with fabulous flares and marvellous button through maxi skirts. The wedge shoe this spring/summer is a smart way to give you height without feeling like you’re in a heel. The ‘Gypsy Bohemian’ influence is a strong look this season with, tassels, tan suedes and cream laces layered together to create a soft, flowing, textured outfit. The colour palette for spring/summer is varied with the 70’s bold colours of green, navy, black, white, orange, through to the soft feminine pastels, pinks, blues and yellows.
This spring/summer be playful, and have fun with colour
Inner Body, Outer Soul
Stylishly yours,
love Beckie xx
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style
lvet by miss ve
Ventura Poncho $79.95
The Palms Shorts $69.95
Huntington Strand Necklace $69.95
LOOK #1
Chillin’ 16 Inside and Out Magazine
Issue #10 - Spring/Summer 2015
ST YL E
Monterey Top $79.95
Manzanita Pant $79.95
San Jose Necklace $69.95
All photos supplied by Eb & Ive
LOOK #2
Drinks on the Deck Inner Body, Outer Soul
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FEE T
DIABETES & THE FEET! Figures suggest that at present, just over 1 million Australians have diabetes. What’s more alarming is that many people with type 2 diabetes are not diagnosed so the true number is likely much higher. Recent studies show a significant upward trend in the incidence of diabetes and suggest that if the trend continues, up to 3 million people over the age of 25 will be diagnosed with diabetes by the year 2025. A large portion of those are diagnosed with type 2 diabetes and the increased incidence is driven by rising obesity, the ageing population, dietary changes and increasingly sedentary lifestyles. Foot health is one of the most important considerations once a diagnosis of diabetes has been made. Diabetes affects the feet in 2 main ways: 1. Reduction in circulation/blood flow to the feet 2. Damage to the nerves Reduction in nerve supply can result in a lack of protective sensation in the feet meaning people are often unaware of any damage that may have occurred to their feet. This can result in delayed diagnosis/ management of the problem and an increased risk of infection. Lack of blood flow affects the body’s ability to heal, meaning wounds can develop and fail to heal over long periods of time. It is important that people with diabetes take extra precautions with regards to daily foot care: • Check your feet daily for any cuts, regions of high pressure, and changes in colour or temperature. • Wash and dry thoroughly between your toes to help reduce the risk of infections developing. • Wear well fitted, supportive shoes with minimal internal seams that could create extra pressure on the feet. • Use a urea based cream on the feet daily to help maintain skin integrity and prevent formation of dry skin/cracked heels. Podiatrists are experts in wound management and are well placed to help diagnose and manage ongoing foot complications. It is recommended that you see a podiatrist immediately following diagnosis and at least once a year to monitor for any changes to blood flow and nerve supply. For more information or to book an appointment call (03) 9783 9990 or visit www.tsic.com.au. TOM MCKENZIE, Director of Podiatryy 18 Inside and Out Magazine Issue #10 - Spring/Summer 2015
EX PHYS
Are you looking for that extra motivation and kick start to your fitness program that only the best qualified health & fitness specialists can provide? Your Professional Personal training program will be more than just the time spent in the studio. We will help motivate and educate you about all areas of health and fitness including nutrition and the benefit of healthy routines.
Are you time poor? If you can’t find the time to do the amount of exercise that you feel will help you get to where you would like to be, this is where we can help! We will make sure you make the most out of every minute you have set aside for exercise, taking into account for your individual goals and barriers, whatever they may be. Come in and get personalised 1:1 fitness training, or if you would like to share in the success and motivation of others, group training in both small and large groups is also available! Inner Body, Outer Soul
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Get on top of the niggles Before they get on top of you... It’s heating up and we’re getting out to play in the sun! Far too many people we see put up with those little aches & pains that have a habit of perpetuating throughout the body. One tight muscle after another, daisy-chaining along, usually stemming from that first little niggle that came about the day you hurt it… but said to yourself “that’ll fix itself ” - not always the case! It’s best to be on top of the one that started it & be two steps ahead of potential further injury & pain! So before those little restricting niggles get the best of you and put you off your game, come and get a massage to rid those unwanted
20 Inside and Out Magazine
trigger points & aid the body back into full swing so you can enjoy life in the sun doing what you enjoy! Whether you’re a footy player, swimmer, runner, cyclist or even a pro-am couch potato massage is for you. Some of the main advantages of massage/ myotherapy are: • To improve blood circulation • Increase range of motion • Minimise any general aches and pains • To be 2 steps ahead of potential injury • Faster workout recovery • Let’s not forget it feels great!
You wouldn’t leave your car un-serviced, and YOU are worth MUCH more than a car. PAUL HALLIDAY (TSIC Remedial Massage Therapist)
Issue #10 - Spring/Summer 2015
Outer Body, Inner Soul
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Youngblood The
Difference
AFTER
BEFORE
MA K E U P
> Pure natural minerals, finely milled for weightless, adjustable coverage > Free of fragrance, oil, talc, parabens or artificial dyes > Ideal for all skin tones, skin types and skin conditions > Contains Titanium Dioxide, a natural skin protectant > Made without Zinc Oxide to keep skin hydrated > Cruelty-free and environmentally responsible > Non-comedogenic and non-acnegenic > Creates a healthy, natural glow > Soft, luxurious feel and finish > Vegan formulas
GET THE
LOOK!
22 Inside and Out Magazine
Whether creating a natural daytime look or a dramatic effect, Youngblood Mineral Cosmetics has you covered!
Issue #10 - Spring/Summer 2015
style
ST YL E
lvet by miss ve
Del Ray Cape / Scarf $34.95 (Pack)
Del Ray Hat $29.95
All photos supplied by Eb & Ive
LOOK #3
BBQ with Friends Inner Body, Outer Soul
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24 Inside and Out Magazine
Issue #10 - Spring/Summer 2015
EX PHYS
APEX I
CASE STUDIES
nterested in APEX? So were these guys…we check in with our current APEX recruits at the halfway mark to see how they’re tracking:
1
RECRUIT 1 (69 year old female): “Shrinking violet” • 1.4kg weight loss • 3cm off both chest and waist
2
RECRUIT 2 (69 year old female): “In her stride:” • Added 160 metres to the 6 min walk test
3
4 5
RECRUIT 3 (37 year old female): “No pain, big gain” • Improved neck pain (from 5 to 0.5 on a 1-10 scale) • 2.3kg weight loss • 5cm off chest RECRUIT 4 (26 year old female): “Pedaling hard” • 1.17km increase in 5min bike trial • 12 rep increase in weighted squats RECRUIT 5 (50 year old female): “Sitting pretty” • 1min 11 sec increase in wall sit time • 31 rep increase in single leg squat on pathology leg
Whatever your fitness and lifestyle goals, let the APEX team help you realize them. Inner Body, Outer Soul
TESTIMONIAL: ‘Denise’ “I had a couple of falls in one year and found myself feeling very tentative in certain situations. I really felt APEX helped me move back into activity and feel stronger in day to day life. It has also helped my balance.”
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FO OD
SUMMER JAMES MILLER’S FAVOURITE
GREEN SMOOTHIE The health benefits of this little gem are so numerous it’s hard to know where to start! There are numerous different adaptations of this particular recipe, but here are the basics: • • • • • • • • •
Kale Leaves (1 cup) Spinach Leaves (1 cup) Celery (1 cup) Lemon (1 whole, peeled) Pear (x1) Orange (x1) Kiwi Fruit (x1 x peeled) Apple (x1 - cored) 2 x cups of Water / Ice
Just blend / thermomix / Nutri-Bullet on high for one minute (plus). Serve chilled or snack on throughout the day. Other potential additions include: • • • • • • • •
Parsley Zuccini Broccoli Mandarins Ruby red grapefruit Ginger Capsicum Tangelo
IF IT’S GREEN AND A VEGETABLE OR FRUIT THEN GO FOR IT!
26 Inside and Out Magazine
Issue #10 - Spring/Summer 2015
KIDS
By LYNDA MILLER, Physiotherapist
Something for the kids... TSIC presents...
Find all the words below & the remaining letters will spell out a famous quote, very fitting for life today. Email the quote with your name and contact details to info@tsic.com.au and a random winner will be picked in December. Winners to be announced on social media!
WORDS TO FIND: AUSSIE
MATILDAS
BASEBALL
NETBALL
BASKETBALL
OPALS
BOOMERS
ROWING
CRICKET
RUGBY
DIAMONDS
SHARKS
EMERALD
SKIING
FOOTBALL
SOCCER
GOLF
SOCCEROOS
HOCKEY
SOUTHERN STARS
HOCKEYROOS
SOUTHERN THUNDER STINGERS TENNIS WALLABIES WALLAROOS WATERPOLO
Enter the quote:
!! (Zig Ziglar) Inner Body, Outer Soul
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u