Category Archives: Uncategorised

Foot Health Care

Foot health care is something that many of us will find ourselves needing at some stage of our lives.

Difficulty getting to the toenails is a reason that many people find themselves coming for regular appointments at the Chiropodist, Podiatrist or the Foot Health Practitioner.

I have recently qualified at the Institute of SMAE with a diploma of Foot Health, and am able to work with people of all ages to help with their foot care needs.

As mentioned, many people come for routine nail cutting as they have difficulty getting to the nails easily.

Others will come for removal of hard skin and callus, which can be painful, especially if it forms as a hard corn in a weight bearing position.    Debridement, or removal of this hard skin and the central enucleation of the core is something that can be simply done in a treatment giving immediate relieve and comfort.

Sadly, it is unlikely to be a one stop fix, as hard skin and callus is infact a protective mechanism of your own body from where friction is found, perhaps from excess walking, poor gait, or from shoes that don’t fit quite right and rub onto the little toe, for example.

Some people find they have a problem with athletes feet, and fungal concerns, which left untreated can get into the nails and under the nail plate, lifting the nail from the toe – unsightly and unpleasant, and unnecessary as it can be treated and cleared.

Cracked heels and sore feet, with the right treatment, creams and at home advice can be resolved and you can find yourself ‘sitting at home admiring my feet’ as one client has told me he took to after just one visit.  He now is looking forward to a summer in sandals not afraid of how his feet look.

If you are having any problems with your feet, book in for an initial assessment and treatment, and with my background in massage you can be sure to receive a lovely foot massage at the end if you would like it.

Mushroom Foraging Day with Lee Moreton

Mushroom Foraging Day with Lee Moreton

Friday 18th October

10 – 3pm in a location close to New Forest

Bacon and mushroom rolls and hot coffee on arrival to meet Lee and to hear about the day ahead.  Time to learn about foraging and the treats that lie ahead

Heading off into the woods to see what there is.  Guided by the expert eyes and knowledge of Lee to find some real treasures of the woods.   You will learn more than you could imagine and gain first hand the passion that Lee holds and will share with you in abundance.

Lunch will surely be a gastronomic delight based on mushrooms and other wild foods.  I think Lee usually calls his lunch a ‘sexy indulgence from nature’ and I have never yet been disappointment in any meal with Lee.  Your belly will be full, your taste buds delighted, your mind full of new knowledge.

If the weather is on our side, like last year, it will be one of the best days of your autumn.  If not, we will find a way to make it work and ensure that you all get to have a terrific day.

Finishing up at 3pm.

The cost is £85 per person.

Spaces are limited, so please do reserve a space ASAP.

To reserve and find out how to pay please email

Summer Fitness tips from Eileen

Summer Exercise and Wellbeing tips from Eileen

Summer is really here this year, with the hottest day on record and them some crazy lightening storms.

As lovely as it is to see and feel the warm sunshine, it can hinder our activity levels somewhat by making us feel lethargic and sweaty, resulting in feeling less motivated to move around. Not to mention the desire to change our usual eating and drinking patterns! BBQs, picnics, parties, holidays and even just a change in appetite for more salty or sugary foods and beverages.

Personal Trainer for Exercise and Wellbeing Coaching

So, what can we do about it?


My top tips for keeping active but not getting too hot and sweaty!

·        Exercise first thing in the morning. Set your alarm, and get up and about before your day begins for real. It’s the best part of the day and makes you feel amazing. Get outside for a brisk walk regularly, aim for 3 to 4 times a week for around 30 minutes. Try and find some inclines or steps to include to elevate your heart rate and pump your arms to help propel you along. Increase your speed at regular intervals, say in between several lampposts, or even try a jog.

·        Make the most of cooling down by trying a swim, or try a new outdoor activity such as a water sport or a forest bike ride. There are lots of cycle routes local to us, in country parks and more and more routes are appearing nearby.

·        If you have Children or grandchildren around this summer, there are so many activities you can try with them, local and further afield, crazy golf, indoor climbing walls, outdoor Go Ape or walking treasure trails are often on at the local country parks with lots of shade. Set the kids challenges or get there early and hide a few items on your own trail for them to pick up and find. Another lovely activity which is very popular at the moment is rock painting and hiding. You paint a rock, varnish it and hide it, often they are linked with a local facebook group written on the back to then post your find and then re hide. These can be found at many nature or tourist spots. Find out more about a local group Romsey Rainbow Rocks

·        If balance is your weakness, which is actually very common, try standing on one leg for at least 10 seconds at home every day. Drop those shoulders back, lengthen that spine, gently pull the core muscles up and in and hold your chin up proud. You can also practice standing on tip toes which will help improve balance and strengthen the muscles in your lower legs.

·        A short basic strength work out at home could include:

20-30 seconds of stepping up and down on your bottom step, 10 press ups against the wall. Stand up from your kitchen chair ten times and with a suitable weight try ten bicep curls.

·        Drink PLENTY of WATER to keep you hydrated, it really is so important to your overall health


Our fantastic Spark group is still running strong. You are welcome to come and join us one Sunday morning where we incorporate lots of different methods of health and fitness training, such as strengthening muscles in a safe yet effective manner, moving to improve fitness levels and burn calories. Various different methods are often added to help improve your balance and coordination and then some lovely stretches and sometimes even a meditation to help lengthen out these well worked muscles and relax before we finish. We have a great core group of around 8 regular ladies now all supporting each other to keep coming and making a real difference to being back in control of their health. We are always thinking of new ways to keep everyone keen and motivated, whilst still working within their own personal limits.

Please don’t be put off if you have a health issue. If you are concerned speak to me  beforehand to discuss your condition. I am a highly qualified personal trainer with many years experience in working with patients referred from GPs, practice nurses, physiotherapists and chiropractors. Many of our current participants have varying health issues and have found that they feel so much better for joining us. Reporting they feel stronger, more flexible and able to do more than they ever thought they would.

Here’s a little video clip of this year’s Spark – throughout the seasons.

Have a great summer everyone, stay well, workout early and regularly and stay hydrated always.

Eileen Munday

Exercise and Wellbeing Coach, Leader of Spark Fitness Group


Time to get Fruity

Time to get Fruity with

Romsey Young Carers Pamper Day


When my work shopping list consists of avocado, strawberries, yoghurt, porridge, honey, eggs, lavender, rose petals, banana, sugar and coconut oil you know its time for Romsey Young Carers Pamper Day.


Romsey Young Carers is a local charity that works to provide support and respite to the young carers of Romsey and the Test Valley.   Read More here.

For a number of years now they have invited us to help at their Pamper Day.   It is such a great day that you look forward to it.

We started out providing nail polishes, which whilst very popular was already being provided by one of the mums of the group, and so it was Jean (our previous Reiki Master) who having had a long standing career in natural skin care suggested we put together a Natural Face Treatment programme.  And so it was born, and this is no a firm fixture on the Pamper Day Calendar.

Here’s a little video of the day.

As well as being fun, it is educational, the learning about your skin, and how you can care for it, without the need to expensive products – everything being used could be found in your own kitchen.


I enjoyed these sessions so much, having groups working together that it has got me thinking, it would be good to put on Young Peoples Skin workshops here at the clinic, group session for a different party idea.  What do you think?  

Vegan Varnishes

2019 has really been a year that has seen the demand for Vegan products soar.  And I personally, think that it is a good thing.

We did an audit at the beginning of the year to see what the situation was in clinic and were delighted to be confirmed that we are infact, really very Vegan friendly.

Vegan Friendly Treatments

The area that we were not sure about was all the varnishes, as such products as Shellac are most definitely not Vegan.   But what about Gellux and the other brands that Natasha prefers to use.

Natasha after a lot of research the last couple of months and ringing/emailing the suppliers and companies directly has found out where we are with the products we are using.

Choosing colours last year from a new gel polish company, The Manicure Company, proved to be very beneficial as they are all Vegan friendly and have a massive range of beautiful colours.

Natasha also loves to use Gellux which after research and directly speaking to the supplier, was able to identify that all their products are vegan friendly and cruelty free, with the exception of a small amount of their colours which they were happy to email her the names and their reason for not being Vegan.   A list is kept in clinic and available when you are making your colour choices.   OPI and Shellac are not vegan friendly, and will be phased out and replaced by The Manicure Company and Gellux.   Our regular varnishes (non gels) are from a company called Jessica and these are also friendly.

So you can have your nails painted and enjoy the knowledge that we know that our treatments are cruelty free and Vegan.

Looking towards the eye treatments Natasha has found that the solutions used in tinting, perming and extensions are sadly not completely vegan friendly but after speaking to suppliers this is something that they are looking into and hoping to change in the near future.


Natasha says that she feels she has been instrumental in raising awareness of this and that in future hopefully we will see vegan friendly options to buy throughout the whole ranges.

It really does not seem necessary that any being should be harmed in the need for us to be beautiful.

Please do give us your feedback and let us know your thoughts on this.


Sun Safety and Skin Cancer

Sun Safety and Skin Cancer

The Facts, Prevention and Early Detection

Five Simple Steps to Sun Safety when UV Levels reach 3 or above

Slip, Slop, Slap, Slide, Shade

  1.  Slip on sun protective clothing
    – clothing can be one of the most effective barriers between our skin and the sun
    – clothing should cover as much skin as possible
    – always keep shoulders covered, they can easily burn
    – a closer weave fabric will provide better protection
    – a high UPF rated fabric provides best protection
  2. Slop on SPF 30+ sunscreen
    – no sunscreen provides complete protection
    – never rely on sunscreen alone to protect skin
    – always use a sunscreen with a Sun Protection Factor (SPF) 30 or above, preferably water resistant
    – Make sure it’s broad-spectrum and carries a UVA symbol (if it has a star rating, use a minimum 4 star)
    – Store in an accessible, cool place and remember to check the expiry date
    – Apply a generous amount to clean, dry, exposed skin
    – apply 20 minutes before going outdoors and once out
    – regardless of the instructions all sunscreens should be reapplied at least every 2 hours (more often if perspiring) and straight after swimming
    – Protect your lips with an SPF 30+ lip balm
  3. Slap on a wide brimmed hat
    – Wear a wide brimmed hat to shade the face, neck and ears.  Legionnaire hats (with a flap that covers the neck and joins the front peak) or a heat (with a minimum 7.5cm brim ) are the most effective.
    – A close weave or UPF rated fabric provides best protection
    – Baseball caps do not provide adequate shade
  4. Slide on quality sunglasses
    – solar UV radiation can be damaging to the eyes, so always wear quality sunglasses
    – overall protection depends on the quality of the lens as well as the design
    – look for the EU CE Mark, which indicates a safe level of protection
    – those labelled with a high EPF (which ranges from 1-10) will provide best protection
    – ensure they are close fitting and wrap around to stop solar UVR entering the sides and top
    – Remember price and darkness of the lens have no reflection on the quality of protection
  5. Shade from the sun when possible
    – shade can provide a good barrier from UV rays
    – Seek shade whenever possible, particularly at the hottest times of the day between 11am and 3pm when UV penetration is strongest
    – Keep toddlers and babies in the shade at all times
    never rely on shade alone, always combine with personal protection measures

Who is most at risk of Skin Cancer?

NO MATTER HOW EASILY WE TAN, WE ARE ALL AT RISK, However those at greater risk typically fall into one or more of the following categories:

  • Red or fair hair
  • Fair skin the burns more easily
  • lots of moles and or freckles
  • a family history of skin cancer
  • a history of sunburn
  • a history of tanning or sunbed us


Spark – a workout before our latest review

At the turn of Spring this year, our Spark exercise and wellbeing group got together for a little workout in the sunshine and a review of our weights and measures.

Collectively we have lost 21kgs, 57 cms and flexibility has increased by over 2 standard ruler lengths.

You would be most welcome to join us.  We currently have between 4 and 8 turning up each week and would be happy to add a few more.

Here’s a little video that Eileen and her son Isaac have put together for us.

Apple Cider Vinegar reducing blood sugars and helping in weight loss


The anti-glycaemic effects of apple cider vinegar

By Diana Glaiei Houareau, taken from Only Natural newsletter Spring 2019


For decades, apple cider vinegar (ACV) has been a staple of health food stores and most household kitchens.  Made from twice-fermented apples, it has a distinctive sharp taste that makes a great addition to salads, sauces and casseroles.

During the fermentation of the apples, acetic acid is produced, which is responsible for the tart flavour and pungent odour of vinegar.  Other constituents of vinegar include: vitamins, mineral salts, amino acids and polyphenolic compound.  Raw and unfiltered ACV also contains ‘the mother’, a mix of proteins, bacteria and enzymes (similar to the symbiotic culture of bacteria and yeast in kombucha), which is healed as a digestive aid and prebiotic.

Beyond the kitchen, people often consume ACV diluted with water as a daily drink.  The internet is full of reports of people using it as a healthy tonic to help with a wide array of issues from digestion, to detoxification, joint pain and weight loss.  This isn’t a new concept: as far back as 400BC, Hippocrates, the ‘father of medicine’, is said to have used it for its healing properties and to fight infections.  According to the Online Archive of American Folk Medicine, US medical practitioners in the late 18th century treated many ailments, from dropsy to poison ivy, croup and stomach ache, with vinegar.

Modern research does corroborate some of these health claims. For example, that the acidity of vinegar gives it antibacterial properties and that it also acts as a digestive aid (mainly by reducing stomach pH).  Of therapeutic value in the modern world is the research showing that ACV has an anti-glycaemic effect when consumed regularly.

Postprandial effect on blood sugar levels:

Many take ACV diluted in water daily and often just before meals – this is a popular way to consume it as a health tonic.

The consumption of ACV just before or with meals has been shown to slow down the rise in blood sugar after the meal in both animal and human studies.  Indeed, in humans, consuming vinegar before a carbohydrate heavy meal has been shown to reduce blood glucose response by approximately 20 -30 percent  Three separate placebo-controlled trials have corroborated the meal-time anti-glycaemic effects of 20g of ACV in healthy adults.  20g is the rough equivalent of 1 – 2 tablespoons of liquid ACV.

It is not known how vinegar alters meal-induced glycaemia.  One theory is that it might interfere with carbohydrate metabolism and slow down the breakdown of starches into sugars.  But some research suggests that it reduces the gastric emptying rate.

Fasting blood glucose and insulin sensitivity

Not only can ACV blunt the glycaemic response straight after a meal, it has been shown to reduce fasting blood sugar levels too.  In a study by White et al in 2007, vinegar ingestion at bedtime was shown to moderate waking glucose levels in adults with type 2 diabetes.

Further research into the anti-glycaemic effects of ACV have shown that it can improve insulin resistance.

Johnston et al, 2004, showed that following the consumption of vinegar with a high carbohydrate meal, subjects with type 2 diabetes showed an increased in insulin sensitivity.  Another study of type 2 diabetes observed a decrease in haemoglobin A1c levels after the consumption of 2 tablespoons of vinegar twice daily for 2 weeks.  Haemoglobin A1c, is haemoglobin with glucose attached.  It is a measure of longer-term blood sugar levels.  Higher amounts of glycated haemoglobin indicate poorer control of blood glucose levels, and have been associated with cardiovascular disease, nephropathy, neuropathy and retinopathy.  This reduction of A1c happened rapidly (within the first week of treatment) and was sustained during the study period.

Weight loss

Many claim that apple cider vinegar is a weight loss miracle.  Considering its effects on blood sugar levels, this claim could be substantiated  Indeed, in a blind, randomized, placebo-controlled, crossover trial on healthy adult women, those who ingested ACV with their morning meal consumed fewer total calories that day (200 – 275 less calories).  This was thought to be due to the slowing down of gastric emptying and a resulting increase in satiety.  Regardless of the mechanism, the slower release of glucose into the blood when consuming ACV means that blood sugar doesn’t spike and is less likely to be followed by a sharp drop and subsequent sugar cravings too.  This effect can be very helpful to those trying to reduce their sugar intake and caloric intake in general.

Interestingly, studies in rodents found that acetic acid consumption, the main component of ACV, increased fatty acid oxidation and prevented fat accumulation.  However, there are no human trials to corroborate this.

Polycystic ovary syndrome (PCOS)

The beneficial effects of apply cider vinegar on postprandial and fasting blood sugar levels mean that it could be used as a natural complementary treatment for PCOS.  Women with PCOS tend to have higher levels of circulating insulin and an increase in insulin resistance, which also makes their tissues less responsive to luteinising hormone (which controls ovulation).  Research also shows that women with PCOS are four times more likely to develop diabetes.


Research indicates that daily apple cider vinegar consumption favourably influences postprandial and fasting blood glucose levels and insulin resistance in healthy adults a well as adults with or at risk of type 2 diabetes.   ACV is inexpensive, readily available and a delicious addition to food.  Although studies have used vinegar diluted as a drink, it could also be incorporated into meals as a vinaigrette/salad dressing or on vegetables.  It is worth noting that studies have mostly researched liquid ACV, therefore it shouldn’t be assumed that dry ACV tablet counterparts have the same benefits.

According to most research, the best time and frequency of ACV consumption, for its anti-glycaemic benefits, is to use it at meal times, twice a day.  It has also been used first thing in the morning and at bedtime.  But seeing as ACV is acidic, it may be best to take it before meals rather than on an empty stomach.  The acidity of ACV is helpful to stomach digestion too.  Making sure the vinegar is diluted is also important as it could irritate the throat and erode tooth enamel.

The amount used to confer blood sugar balancing benefits varies between studies, but it ranges between 1-2 tablespoons at each meal.

ACV could confer therapeutic benefits in people with type2 diabetes, insulin resistance, PCOS and potentially in weight management clients.

Data from Public Health England reveals 3.8 million people in England over 16 years had diabetes in 2015, that’s around 9% of the adult population.  According to diabetes prevalence in the UK is estimated to rise to 5 million by 2025.   Type 2 diabetes has been growing at a particularly high rate and is now one of the world’s most common long-term health conditions.

Considering the rise in obesity and type 2 diabetes in the modern world, ACV seems a simple and rather inexpensive natural complementary treatment to help improve blood sugar levels and reduce insulin resistance and could be easily added to most peoples daily routines.   What’s more ACV is almost calorie free and a great flavour enhancer.


Apple Cider Vinegar available NOW at Natural Wellbeing Centre

Some of you will remember that I used to stock Ostlers Apple Cider Vinegar.  After reading this article and wanting to share it with you, I have also bought a stock of ACV in from Ostlers in Devon.   500ml bottles with the ‘mother’ are available from clinic for £4.25.   Go on, make good use of it now and see the benefits for yourself.


Spring Special Offers – Great ideas for Mothers Day

Spring is here and it’s time for a Special Offer (or two)

This offer might prove to be an excellent idea for Mothers Day Gifts, or you might just like to indulge yourself.  Go on, you deserve it!

Facial with your choice, of Head or Back Massage £58
Enjoy a full facial using natural organic products from Neals Yard and add your choice of Head in the Clouds Massage or a full Back, Neck and Shoulders Massage.

This treatment will last for 1 hour and will cost £58. (Value is £76).   You can buy it as a Gift Voucher which will expire end of May 2019.


or treat yourself this Spring

3 for 2 on any treatments
Select any THREE treatments and may just for TWO of them.  The cheapest of the 3 being the free one.    These 3 treatments can be taken at any time that you wish, as long as they are fully used before the end of May 2019.

To Book

Email me with your details of what you would like or go directly to our payments page and enter your details there to buy with Paypal (Fill in the details of the 3 treatments and pay only for the top 2).

Or phone 01794 513153 and buy over the phone with a Debit card.

Vouchers will be emailed too you and are not transferrable for cash and will expire end of May 2019.


Truffle Hunting with Lee Moreton

Can you imagine meeting a real live Truffle Hunter?  I don’t think you get to do that very often and I can’t quite imagine what the careers advisor thought when this young man  announced that he wanted to be a Truffle Hunter.

Lee Moreton a Foraging expert took us out this last week to meet with his fellow bushcraft friend and expert Truffle Hunter.

There was a group of 9 of us and we set off into the Somerset woods to learn and discover the art of Truffle Hunting.    Before this day I had personally never tasted or touched a truffle and knew that they were expensive and sought after but I learnt so much.



It really is like a sport, you can spend hours upon hours walking the woods with your trained dogs or pigs should you choose and if you know how to have trained your dog and you are quick you will be able to find the truffles.  Well, I guess it’s like fishing, sometimes you are lucky other times you are patient.

The two guys shared their passion and knowledge of the woods and their wild foods, we learnt how to train a dog, some of the dangers of being a truffle hunter (which are many – hence not disclosing the names and images here) and we got to see the hunt in person.

Lee who will never fail to delight you with his wild fire cooking, provided us with a feast.  We ate a 3 course Truffle infused menu, including baked brie with truffle, polenta and partridge and pheasant with roasted root vegetables and a delicious almond and orange cake with roasted stone fruit and truffle honey.  All washed down with bottles of red wine.

The sun was shining, the truffles were shared out and we headed home very happy people, wiser and really looking forward to more days in the woods with these guys.

If you think you might be interested in join us another time, please do email me.  I am already collecting names for an Autumnal day out and will share details when I have them.