Costa Women Blogs

What’s the deal with Protein anyway???? Is a question I get asked. And I look at the person and think, where do I start? It’s the basis of our cells, every cell. From skin, to heart to immune system. It builds everything that we are. We are basically protein and water (yes, and a host of other stuff too, but these are the big ones), and sadly we are not advised how much of what types to eat. There are many protein sources, fish, eggs, meat, dairy, nuts, beans, peas, pulses, lentils…..even vegetables has a trace BUT and this is the big thing, BUT every food source has its own unique range of protein components! They’re called Amino Acids. Protein breaks down into amino acids, and not all protein sources offer a COMPLETE range of the amino acids our body needs Complicated, arent we \ud83d\ude0a  Some our body produces, but there are 9 we have to get from food. Essential they’re called.  Only egg white, milk protein and soy protein offers the full range and is classed as a 1 – a complete amino acid profile or protein The rest are incomplete, hence we should mix and rotate proteins  If you are a vegetarian, or a vegan, this becomes increasingly hard to do without significant research, often the carbohydrate factor within the foods eaten means that more fat is layered and stored. How much do I need? Well, again depends on you. The average female doing average stuff is around 70-90g a day. Males 80-100g More if you exercise hard or have physical work. Also it needs to be spread throughout the day, not in 1 or 2 meals. Complex isn’t it! To make it easier I recommend eating 5 times a day, not huge main meals, and aim for 20-25g per main meal and 10-15 per snack in between. Youll feel better, more alive and your energy will be regular and constant. Consider using a protein powder BUT just check the label. Often there are hidden sugars as fillers that aren’t stated on the label. See how many grams of powder makes up the protein content. Ie if its 35g powder giving you 20g protein whats the other 16g??? I prefer to use a pure protein soy source for my extra protein intake, it’s the Herbalife one and is 83.333% pure, the rest being a natural ingredient to stop clumping. Its 26 calories for 5g protein. If you would like to know how much protein you should be having, send in your wellness evaluation which is on my website www.inezrobinson.com and Ill work it out for you 🙂 

This is the first of a video series I will be creating about anxiety, it’s causes, effects and ways to reduce it. Anxiety is such a complicated subject and one video would be way too long…...

Costa Women Axarquia Catamaran cruise was enjoyed in 2020 by Sabine con Reth. Here's her story of the cruise and the women she me there!

After introducing Heather, our new massage therapist the other week in our newsletter one of her treatments which received a few questions was about Bowen Technique or Therapy. So we asked Heather to explain it in a little more detail: What is Bowen Technique? The Bowen Technique is a specific, gentle therapy that helps the body to self correct. Rather than the strong manipulations used by some chiropractic or osteopathic practitioners, it is a gentle movement of the superficial fascia layers. In fact it is a “less is more” technique – the less intervention required the better the therapist! The second part of this therapeutic approach is the pause. So once I have applied the correct movement to the correct part of the body I will leave the room so that your body can process what’s happening in peace. How does such a gentle technique work? The theory is that we help the nervous system to reset using the nerve endings within the skin and fascia to help give better information to the brain – the part that controls everything we “feel” and every movement that we make. I’m an expert in lymphatic massage – another gentle but powerful technique! So I find that these two techniques have a lot of impact on each other – we stimulate the lymphatic system through gentle touch on the skin as well. We forget how interconnected our bodies’ are – that our skin is part of our lymphatic and immune system, that our nerves travel from our spine all the way to our skin, touching every part of us (organs too!) on the way out. And our body is an incredible machine – influence one part and so much else can occur. What does a treatment feel like? I always start with a conversation – if it’s our first time it’s important I know what you want to focus on, if it’s a follow up it’s important to know how you felt after the previous treatment so we can focus on the right area. You don’t need to take your clothes off, although in winter you might need to get rid of heavy jumpers and jackets! Then you lie down comfortably, and we proceed. There’s no oil or fancy tools, just you, me and gentle movements in the right places. I mainly use my fingers and thumb in varying pressures but there is never force – I’m working to your body’s resistance, not past it. I’ll leave while you are processing the adjustments. What does Bowen Technique treat? That’s a long list! With a lot of chronic conditions on it. For me I find that most of my patients come to me with long term muscle and joint pain that isn’t responding to medication. Also patients with conditions like fibromyalgia and other auto immune disfunctions where the discomfort isn’t well managed by other options. Because of my work in post cosmetic surgery treatment I often use this technique where other, stronger therapies, would be uncomfortable for the patient due to wound management and other issues. Also, where back pain is related to bowel and gynecological issues – I find that it can be a useful tool in addition to the Maya abdominal massage as well to treat both the symptoms and the cause. How long does this take? A treatment session for just Bowen is usually about 30 minutes long. And even though a lot of my work is with patients with chronic conditions, I often find that we only need a handful of sessions to make progress. It’s not intended as an ongoing therapy, but a useful tool to get your body pointed in the right direction. Interested in giving Bowen a try? reception@TheBodyworksClinic.com WhatsApp – 699703936 Call us on 952 883 151

CHANGE YOUR STORY & Redesign Your Life. Rewrite Your Life’s Story. Life is short.  We are all going to die! If you want to make the most out of your life, then make sure to live life to the fullest. In this video, you will learn how to change your story so that you can redesign your life and live life to the fullest. Just like writing a new chapter in a book, you can start writing a new chapter in your life. Your past does not equal your future, so start creating the future you DESIRE. Watch this video and make it happen! Create your future.Comment your thoughts below. Are you ready to write the story of the LIFE YOU DESIRE? If you’re not clear about your next step to the life without regrets, message me and let’s have a virtual coffee and create clarity so you know exactly what to do next!  Life is short, live life to the fullest!   Rachel 

Many of you will have seen, on Monday the Spanish Government introduced a new residency document for UK nationals who are protected by the Withdrawal Agreement – the Tarjeta de identidad de extranjero or TIE. This means some changes to the appointments process and anyone registering from now on will be issued with the biometric TIE card, rather than the current green paper document. You can find all the detail in the boletin oficial del estado. There has been lots of concern from members of the British community in Spain so there are two key underlying points: –          All British nationals, who are legally resident in Spain by the end of this year, will have their rights protected, including the right to live and work here, and lifelong access to healthcare for UK state pensioners, including those who claim a pension in the future. These are not affected by the current negotiations taking place between the UK and the EU. –          Whether you already have the green residency certificate – A4 or credit card-sized version – or the new TIE, they are equally valid in demonstrating your residence status and your rights as a beneficiary of the Withdrawal Agreement. And whilst you may choose to exchange your current certificate for a TIE at some point in the future, there is no requirement to do so. The green residency document gives you the same rights as the new TIE card.  There is one group of people who must take action. If you live here, but don’t already have a green residency certificate, you must apply for the new TIE as soon as possible. A link to the Spanish administration website is here. We know people will have lots of questions about the process itself and the Embassy have updated their Living in Spain Guide guide to reflect the changes. It’s also worth bearing in mind that the system is very new and different provinces will be introducing it at different rates. Also, COVID restrictions mean that there will be fewer presencial appointments available. However, people do have time to get their residency certificate and as long as they are legally resident in Spain (meeting the current residency requirements) then they will be covered by the Withdrawal Agreement, even if they don’t have the document itself by 31 December.   You can see HMA Hugh Elliott talking about this in a short video      And here is the Q&A from the informative online event this week   UK Nationals Support Fund: As you may already know, the UK Government has made funds available to support UK nationals in the EU to complete their residency applications and secure their rights under the Withdrawal Agreement. In Spain, three organisations have been funded to provide this support: the International Organization for Migration (IOM), Babelia and Age in Spain. Their remit is to support the most vulnerable UK nationals, providing targeted assistance to individuals who face specific challenges, such as people living with disabilities or chronic illness, those facing language and literacy barriers, or barriers in accessing relevant technology. The below information gives you further details about the organisations and their current plans. As you will see, this targeted support is not available for the whole of Spain, but the organisations’ websites and helplines will be available for people anywhere in Spain.     UKNSF is a new support group for vulnerable UK nationals which may be very interesting for your organisation as applying for residency first time is rather complicated since July 6th.       Healthcare information: there has been a change to the online healthcare information. The British Embassy have one definitive guide to Healthcare in Spain on gov.uk. This page has been recently updated.  It includes information about how you can access healthcare in Spain as a resident, and up-to-date information about your right to access healthcare during and after the transitional period. You can also sign up for alerts on this page, so that you can keep up to date with any new information. Some people may have previously used HealthcareinSpain.eu site.  Please be aware that this website has now been closed.  Please be assured that the British Embassy will continue to provide the latest information and updates regarding healthcare on their Healthcare in Spain page, and via the Brits in Spain Facebook page.