News, Updates and Insights

BLOG

Image-26-980x600.jpg
21/Oct/2017

Amanda McCredie, our fantastic Dietician has kindly shared another of her favourite recipes with us. This one tops the list for being quick and easy, and great for when you havent planned dinner! It is a nourishing and meat-free meal with plenty of health factors too! These include:

Red Lentils – full of fibre and a good substitute for protein.

Almond Meal – (or rice/quinoa) completes it.

Garlic, ginger and other spices – act as digestives, anti-inflammatories, anti-oxidants and immune boosters.

Coconut milk – wonderful for the immune system.

 

Ingredients:


1 large onion, peeled and diced
2 large cloves garlic, peeled and sliced or crushed
2-3cm piece ginger, peeled and finely diced
1 large carrot, grated
1 small zucchini, grated
1 teaspoon cumin seeds, whole
1 teaspoon cumin seeds, ground
1 teaspoon coriander seed, ground
2 teaspoon mustard seeds
2 teaspoon garam masala powder
1 teaspoon turmeric powder
350gram tomatoes, roughly chopped or 1 can of diced tomatoes
200grams (1 cup) of red lentils
400gram tin coconut milk or cream (the cream gives a richer, creamier consistency)
350grams  water (1 ½ cups), chicken or vegetable stock
3 tablespoons  almond meal
Dried chilli to taste
Sea salt, a good pinch (or more to taste)
Black pepper to taste
1 lime, juice and zest to finish
Bunch of coriander, roughly chopped
I have a curry leaf tree and also add 5-6 leaves

Method:

  1. In a medium sized pot, over a low to moderate heat, add a little  coconut oil or ghee.  Sauté the onion, garlic, ginger and spices for two minutes.
  2. Now add the grated carrot, zucchini, tomatoes, lentils, coconut milk, water and almond meal.  Season well, stir and leave to simmer  for 15 to 20 minutes until the lentils are cooked and most of the moisture is absorbed.
  3. Finish with coriander leaves and lime.  Season again if necessary (sea salt lift the flavours in this so make sure you add it) .
  4. I always serve this with brown rice or quinoa and either fresh or dried chilli so the heat can be adjusted by each individual.

Thermomix method:

  1. Chop the garlic and ginger, 2 seconds, speed 5. Add the onion, carrot, and zucchini and chop 5-10 seconds speed 5.
  2. Add the spices and a tablespoon of ghee or coconut oil and sauté 5 minutes, speed 2, temp 100.
  3. Now add the tomatoes, lentils, coconut milk, water and almond meal, a good pinch of sea salt and pepper, and cook 20 minutes, reverse speed 1, temp 100.
  4. Serve with fresh lime and coriander leaves.

Serves 4-6

Variations
Vegan
Choose coconut oil and coconut milk.

Grain-free
Serve over a baked potato or sweet potato, cauliflower rice or quinoa.

Nut-free
Just leave the almond meal out.

Turn it into a soup
Add a little extra stock and blend to make a delicious Indian red lentil soup.

Make it meaty
You can use this as a curry base (sauce) and add any meat you like to this.

Make it go further
Add in a can of drained and rinsed chickpeas

More vegetables
You can also add extra vegetables.  Pumpkin, sweet potato, peas, chopped celery, beans, cauliflower, and broccoli would work well.  I also love a couple of handfuls of baby spinach added at the very end.

Mineral and metabolism boost
Add a teaspoon of dulse flakes

TIP
A little natural yogurt or coconut cream on top of the dhal also often helps little ones adjust to the spiciness. This recipe freezes really well (the flavour actually improves with time).

Sourced from wellnourished.com.au


Image1-e1389606092409.jpg
21/Oct/2017

Try this simple yet versatile, nutritious turkey meatballs which are perfect for meals and snacks. Amanda McCredie, our dietician and mother of 2 often makes these for her children, and enjoys them herself!

They are a high-protein meal or snack and a really tasty way to ‘hide’ extra nourishment in the form of vegetables.  They can be pre-prepared, frozen and leftovers are fabulous for school lunch boxes too.

Ingredients
500 grams of turkey mince (you can substitute chicken mince)
1 clove of garlic, finely chopped or crushed
1 small red onion, peeled and finely diced
2 tablespoons of fresh mint or parsley leaves, finely diced
1 carrot, finely grated
1 small zucchini, finely grated
1 egg, lightly beaten
Zest of one lemon
¼ cup of fresh breadcrumbs (see below for gluten-free)
100 grams of feta cheese, crumbled or cubed (see below for dairy free)
Salt and pepper to taste

Method

  1. Preheat your oven to 18o℃.
  2. In a large mixing bowl or food processor, simply mix all of the ingredients together until they are combined well.
  3. With damp hands, roll small balls and place on a baking tray lined with baking paper.
  4. Bake for 20-30 minutes or until cooked through and browning on top. Serve warm or cold.
  5. I love these for the kids lunch box; either with a salad or  vegetable sticks or as a wrap or fresh spring roll filler.
  6. Alternatively, you could add a lovely tomato puree and serve over pasta – spaghetti and meatballs!

healthy-banana-pancakes.jpg
21/Oct/2017

These healthy banana pancakes are another favourite receipe from our wonderful dietitician here at Holistic Physio Fitness – Amanda McCredie. She finds these healthy snacks perfect for those who don’t particularly like eating breakfast, or for simply something different. Her children love them too!

Here is why these pancakes are healthy:

  • They contain oats instead of white flour meaning they are rich in soluble fibre, which keeps your bowels regular & reduces cholesterol reabsorption in the large intestine.
  • High in protein from the eggs, milk and yoghurt to keep you full and aids in muscle repair/regeneration
  • They don’t contain any refined sugar or flour like regular pancake mixes that can spike your blood sugar levels.

 

5 minute healthy banana pancakes

Makes: 4 medium sized pancakes (serves 2)

Prep time: 5 mins – Cooking time: 10 mins

Ingredients

  • ½ cup rolled oats
  • 1 medium, ripe banana
  •  2 eggs
  •  ½ cup milk

To serve:  Natural/greek yoghurt or ricotta cheese, berries, crushed nuts & cinnamon

What to do:

1  In a small food processor blend together pancake ingredients.

2  Heat a large frying pan with 2 tsp coconut oil or grapeseed oil and divide batter into 4 even pancakes. Cook until small bubbles form on one side, then flip and cook for another minute.

3  Serve onto two plate with ½ cup yoghurt + 1 cup berries & sprinkling of nuts and cinnamon on each.

 

Recipe from: Body Fusion Nutrition & Dietetics

http://bodyfusion.com.au/blog/2016/4/12/5-minute-healthy-banana-pancakes


IMG_4844.jpg
21/Oct/2017

Amanda McCredie, our Registered Dietician/Sports Dietician has kindly shared some of her favourite go-to recipes. As you may know, oats are incredibly nutritious. They are a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants. Studies have shown oats have many health benefits too, including assisting weight loss, lowering blood sugar levels and reducing the risk of heart disease. They are also DELICIOUS!

This handy oats recipe not only contains natural and hearty ingredients making you fuller for longer,  it is also fantastic for those on the go in the morning!

Method:

  1. Pack your oats into a container of choice. This may include a container/reusable coffee cup/glass or bowl.
  2. Add a layer of blueberries and then a layer of banana slices.
  3. Top with a drizzle of honey and chia seeds.

Refrigerate and enjoy in the morning, or a few hours later!


IMG_4844.jpg
21/Oct/2017

Amanda McCredie, our Registered Dietician/Sports Dietician has kindly shared some of her favourite go-to recipes. As you may know, oats are incredibly nutritious. They are a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants. Studies have shown oats have many health benefits too, including assisting weight loss, lowering blood sugar levels and reducing the risk of heart disease. They are also DELICIOUS!

This handy oats recipe not only contains natural and hearty ingredients making you fuller for longer,  it is also fantastic for those on the go in the morning!

Method:

  1. Pack your oats into a container of choice. This may include a container/reusable coffee cup/glass or bowl.
  2. Add a layer of blueberries and then a layer of banana slices.
  3. Top with a drizzle of honey and chia seeds.

Refrigerate and enjoy in the morning, or a few hours later!


21/Oct/2017

There is and always has been a strong focus in the health industry on proper training for our core. However much to our frustration there is a plethora of misguidance in that very industry to the point where not only are some clients not training their core properly, but they are also damaging the very structures they are trying to protect in the first place.

What is our “Core”:

Our core has three dimensional depth and functional movement in all three planes of motion. This is important to note as there are literally hundreds, possibly thousands of exercises that could be done for core strength. Many of the muscles are hidden beneath the exterior musculature people typically train (ie: your 6 pack is not exactly your core). The deeper muscles that are our true core muscles include the transverse abdominals, multifidus, diaphragm and the pelvic floor.

Your core is in place mainly to protect and hold your spine in the correct position through movement. It absorbs forces placed on the back instead of the passive structures such as your vertebral discs so as they do not wear out or get damaged. For example, if were to lit a heavy object without engaging your core correctly, then your spine would take most of the brunt. Inversely if you were to engage your core with the exact same lift which would look exactly the same externally, then your core will absorb most of that weight and force, thus reducing the potentially damaging stimulus to the spine and its vital structures.

Think of it this way, your knee has muscle above and below it to absorb forces when you jump off something and land on the ground…without it your knee would most likely crumple. In this same way your core does the same thing for your pelvis, spine and upper body.

Core Strength vs Core Endurance:

Muscular strength is the ability of a muscle or muscle group to exert force to overcome the most resistance in one effort. Strength can be measured based on the amount of weight lifted. Relative strength is based on a ratio of weight lifted to body weight. For example, if two people lifted the same weight, the person who weighs less has greater relative strength.

Muscular endurance is the ability of a muscle or muscle group to exert force to overcome a resistance many times without rest. The measurement of muscular endurance is based on the number of repetitions performed or the amount of time taken overall. Muscular endurance is specific to the assessment and there are many different forms. For example, if we think of the leg muscles as a whole, long distance running is an activity that relies on muscular endurance, whereas if you were to squat down and lift a heavy pot up onto a shelf, then this would be a use of leg strength.

What am I getting at?? Many people/ professionals focus on the “strength” of the core rather than the much needed functional endurance. In life our core needs to have enough endurance to last a whole day worth of activity, and not just a few single bursts of strength. Yes the strength component is also important, however you must also train the endurance of the muscle. If you think of the simple act of weeding the garden, it takes repetitive uses of your core and external back muscles to stabilise the spine. Depending on the extent of your weeding problem it could take you hours. Now if your muscles only have the ability to do strong, single burst of force, then they will surely run out of energy to stabilise the spine quite quickly, therefore the force will move to the spine and your spine will eventually fail (you may have heard of disc bulges).

Core exercises:

It is important to note that there are many, many core exercises that all have their merit. Therefore I will provide you with some examples of the most diverse and easier to do exercises.

Plank:

Plank is a good isometric stabilising core exercise that you can perform at home. In order to do this

  1. Start by getting into a press up position.
  2. Bend your elbows and rest your weight onto your forearms.
  3. Your body should form a straight line from shoulders to ankles.
  4. Engage your core by contracting your pelvic floor and tightening your midsection.
  5. Hold this position for the prescribed time.
Swiss ball roll out:

Swiss ball roll out (on featured video), is slightly advanced but very effective

  1. Start by stabilising yourself on the swiss ball in a plank position
  2. Slowly roll the ball forward on your elbows as far forward as you can handle.
  3. Engage your core by contracting your pelvic floor and tightening your midsection.
  4. Return back to start position.
Russian Twist:
  1. Sit on the floor with your knees bent and feet just hovering off the floor.
  2. Lean back until you are at a comfortable but challenging angle for your abs.
  3. Keep your spine straight and not rounded.
  4. Engage your core by contracting your pelvic floor and tightening your midsection.
  5. Twist your midsection from side to side whilst keeping your core active.

IMPORTANT!!!  It is important to note that these two exercises are only a guide. In order to properly engage your core you will usually need a professional to confirm that you are actually using the right muscles and not the wrong ones. For this reason I cant provide more exercises, although I know you would like me to (sorry :). So seek the proper advice on how to properly engage your core and then you can turn almost any body movement into a core exercise. That’s the beauty of the core, when it is working properly it will be involved in almost all exercises in the gym unless you are sitting down with a back rest.

In general you need to train both strength and endurance of the core muscles to give you the best chance to maintain a healthy, injury free body. A well trained Physiotherapist or Exercise Physiologist will be able to write a program for you to be able to train this optimally. Our highly trained professionals at Holistic Physio Fitness will be able guide you through a proper core training program whether you are injured or not.


21/Oct/2017

Personal Training & Physiotherapy

Personal training meets physiotherapy, the PERFECT combination. We help you reach your exercise and fitness goals in the safest way possible. We do this through a physiotherapy evidence based approach.

Get fit AND limit your risk of injury at the same time from completing professionally tailored rehabilitation fitness. This involves hard and effective training, the only difference is that it is safer because of our professional understanding of injury and the mechanisms that cause injury.

Why train with someone who lacks the qualifications to deal with injury?

Many sports bulletins comment on the high prevalence of injury when training with a personal trainer. This may be due to the lack of experience or inability to foresee a particular exercise to cause injury.

Holistic Physio Fitness team members are highly trained as personal fitness instructors and Physiotherapists. Therefore we are more capable of preventing injury whilst training, and fully qualified to manage injury should it occur.

Contact us on 02 9999-6666 or email us on hpfreception@gmail.com. Holistic Physio Fitness Mona Vale

Come and try it, we guarantee you will be happy.


HEALTH FUND REBATES ALSO AVAILABLE ON PERSONAL TRAINING


bg1-1200x800.jpg
21/Oct/2017

What is Text Neck ? Our everyday  lives are now filled with technology, Computers, Tablets , Smart Phones. All of these require us to be looking at a screen with our heads down, typing either on a phone screen or something similar. This constant  position of being haunched over a device is causing Text Neck . It is a cervical spinal degeneration that can result from repetitive stress injury from the forward flexing of a head constantly looking down at a device screen. Of course these days this could effect almost everyone. On average we spend up to 2.5 hours a day looking at smart devices ,for work and to socialise.

What are the symptoms and affects of Text Neck ?

Text neck can affect anyone and increasingly young children and teenagers, because of their addiction to mobile phones, are suffering from this condition. The symptoms are :

* Pain in the upper back, it could be chronic , or sharp ,or back spasms in the muscles.

* Shoulder and neck pain or spasms

* Pain can also be down arm if nerves have been affected (for example a pinched nerve)

Some research  has suggested that Text Neck can cause arthritis in the neck which can then develop into ongoing problems.

If young, text neck may cause long-term damage to growing bodies, if not seen to by a professional and treated .This is due to the many hours spent heads bents over devices, mobile phones being another to add to the list.

How to Treat Text Neck

The most important thing to remember with Text Neck is prevention. All devices including mobile phones should be at eye level, this is so you do not have to bend your neck to look down your screen.

Where ever you have computers set up , in the office or at home , the screens should be organised so that your shoulders are square , with your head looking forward.

If you can have regular breaks from your device , stretch your body , go for a walk , this may help to relieve any pressure or tension in the neck area.

Your Core Muscles play a very important role in supporting your neck , a daily routine of specific exercises for your core will help strengthen not only the neck but your upper back as well.

This is also needed for the neck muscles, there are specific exercises that will help keep the neck loose and strong to help support your head.

What Next ?

Holistic Physio Fitness can help pin point any problems associated with Text Neck or any other related injuries. We can help you with a treatment plan to relieve pain and strengthen your body so Text Neck is no longer an issue.

Our phone Number is 02 9999-6666 or we can be contacted by email on hpfstaff@gmail.com

 


21/Oct/2017

New Years Resolutions. 3 main tips for success

Now before you think it, these tips may seem obvious but we want you to REALLY think about them and ask yourself if you are doing them. These three little steps to back up your New Years Resolutions will be your fastest way to a healthier and happier lifestyle.

1) Get some sleep:

Our bodies repair during solid sleep. If you are not getting enough hours of quality sleep then you are depriving your body of its optimal time to repair and recover from any stresses that have been placed on it. My top advice would be to try and go to bed at nearly the same time every night. The best thing for getting to sleep on time every night is routine. Without routine the body will struggle to find a rhythm.

2) Increase activity:

This may sound obvious, and you have probably heard it a thousand times but increasing your overall daily movement can sometimes be better than going to the gym once per day. Through our own testing and other scientific testing, we have found that people who go to the gym for approximately 1 hour and are fairly sedentary for the rest of the day actually burn less calories/kilo-joules than someone who doesn’t go to the gym but is active all day long. What does this mean for the person who has a sedentary job though. Try walking or riding a bike to work. It may sound like a chore but once you get into the routine you may find it liberating. Little decisions like taking the stair over the lift can also be very effective. Anything you can do to increase your activity levels during the day is a win.

3) Watch what you eat:

If your like most people around the Christmas period, then you may have let your diet slip a little (or a lot). Don’t regret what you have done, instead use that energy to tighten it up for the rest of the year. A little change in January can turn into big changes later in the year. I find that starting something is always the hardest part. SO JUST START!!! And the rest will come.

 

Call Holistic Physio Fitness on (02) 9999 6666 and we would be happy to chat with you about anything to do with your health. Get stuck into these New Years Resolutions and let us know how you do.


hpf_footer

Our practitioners at Holistic Physio Fitness are highly qualified professionals with years of experience and the highest qualifications. Rest assured that you will receive the highest standard of health care available on the Northern Beaches.

We have all the necessary equipment and skills to provide a complete physiotherapy service for any injury or condition.

*Individual results may vary with any of our services.

Contact Us!

Fields marked with an * are required