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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.



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


  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

Choose coconut oil and coconut milk.

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

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

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


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


  • 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


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!


  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!


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 [email protected] Holistic Physio Fitness Mona Vale

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



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 [email protected]



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.


Fitness and dieting can be hard at Christmas. While most of us enjoy eating too much at Christmas time, there are those of us that fear breaking our current dieting and exercise regimes.  With so many delectable treats on the Christmas table, it can be difficult to keep track of the festive calorie count. 

With the average person eating their way through an extra 3000 calories on Christmas day, it’s no surprise that people gain an average of 2kg extra around this time. Most people are happy to just up the exercise routine in January to offset this issue, however the ugly thruth is that it may take longer for you to shed those kgs that you may think. In fact they may even stay around until next Christmas. There is some research that has found a large portion of people keeping on those kgs year after year and essentially gaining weight consistently over the years.

Our tips for a successful Christmas

  • Keep it lean on the trimmings: It may seem obvious but it is hard to resist that turkey skin or fatty bit of the ham. Try and choose the breast meat and go easy on the gravy.
  • Be picky with your food. If you dont like it dont eat it.
  • Dont waste food. By this I dont mean eat everything on the plate, what I mean is dont put it on the plate in the first place unless you are going to eat it.
  • Keep the alcohol to a minimum. Not only does drinking too much add to the needless calories, it also means you are more likely to eat more as well.
  • Eat slowly. The slower you eat the more time your head has to register that food in your stomach. On average it takes 20 mins for your stomach to realise it is full. If you eat too quickly then you are sure to over eat.


Above all have a safe and fun Christmas. Our advice is to just do your best and be level headed about it all. Keep active with a walk after Christmas meals and stay active on the days off. Call our professionals 0n (02) 9999 6666 for a chat. We are here to help in any way.


What is Osteoporosis ?

Osteoporosis is a bone disease that effects up to 1 million Australians. It happens because our bones loose their thickness and become brittle . The ageing process, genetics and gender can all cause our bones to loose the ability to replace important minerals as quickly as they are being used. Our bones need to be strong and healthy or fractures can occur , unfortunately there are usually no obvious symptoms as the bones do not give the same feedback as muscles do.

How can Physiotherapy and Exercise help treat Osteoporosis ?

The main aim with the onset of Osteoporosis is to help reduce or reverse bone loss.This can be done with medications, calcium as found in diary products and vegetables ,along with Vitamin D and Exercise . Exercise is important as it is this stimulus that tells the bones to remain strong. If it does not receive this stimulus then there is no need for the bones to remain strong. Weight bearing , flexibility and strengthening exercises have been proven to assist in re-building bones . Not only do these exercises treat Osteoporosis but can help with co-ordination and balance , which will prevent falls. This is all good and well, however the exercises need to be specific and targeted in order to illicit the response desired. As an example, if you run, there is a lot of impact going into the bones of the legs and hip. Therefore, running will help maintain strength in the bones of the lower body, but not the upper body. A customised exercise program designed by a professional is extremely important so that you don’t put in years of effort with no return.

Please feel free to call us to discuss if you need any help with the prevention of osteoporosis.

Holistic Physio Fitness will work with you to develop a diet and exercise strategy to help encourage new bone growth.

You can call Holistic Physio fitness om 02 9999-6666 or email us on [email protected]



What is the Achilles Tendon ? The Achilles Tendon is a tendon that joins leg muscles to the heel bone, this is what allows our walking and running movements. An injury of this tendon is common for a few reasons.  It could be overuse, such as athletes that run or walk frequently always pushing their bodies to perform .It could be as a result of very tight calf muscles or even ill fitting shoes that are worn while exercising. Because most of us at some stage walk ,run, jump,dance or skip, our Achilles Tendons can be put under a lot of stress , and professional athletes etc are at greater risk of having an injury occur through constant use. What is an Achilles Tendon Injury ? Any inflammation of the Achilles Tendon is known as tendonitis ( or tendinopathy ie ; inflammation and a micro tear ). This inflammation if not treated may result in a tendon rupture, however some ruptures can occur without any sign of inflammation and very suddenly. It is not unusual to actually hear an achilles tendon rupture with a loud snapping sound accompanied by pain . An achilles tendon rupture can happen for a few different reasons * Pushing off with your foot while your knee is straightened for example when jumping or starting in a running race. * Falling over where you over stretch the tendon whilst breaking your fall with your foot. * Landing on your foot,  if falling from a height, your foot may twist when you land. Treatment of an Achilles Tendon rupture Any rupture or injury of any kind of the Achilles Tendon will need proper examination by an accredited practitioner. Surgery may or may not be needed depending on the extent of the injury. When a rupture occurs it is very important to ; * keep off the foot, and elevate it as much as possible * Ice the foot at 20 minute intervals * seek out medical attention Once you have been diagnosed either for surgical or non-surgical intervention you will most definitely need rehabilitation, strengthening and even help with physical support of the injured tendon such as a special boot or strapping. Holistic Physio Fitness are well equipped to help in all these areas . Do not hesitate to contact us for an appointment , information and assistance at any time if you suffer from the above injury . Holistic Physio Fitness have 3 qualified Physiotherapists and an Exercise Physiologist with many years of experience our contact numbers are ( 02 ) 9999-6666 or email address  [email protected]


What is an Exercise Physiologist

An Exercise Physiologist is an accredited health professional who has studied at University and have a degree . They have extensive knowledge of the human body and the mental and physical benefits of exercise on it. Exercise Physiologists are experts in helping patients get fitter for good health and treating  patients with a medical condition through exercise.They are so much more than a personal gym trainer, their knowledge of muscles, bones, cardiovascular system and endocrine system, and the effects that exercise has on these parts of our bodies is their specialty. An exercise Physiologist can prescribe exercise to either rehabilitate or for fitness , which may include :

* Pilates

*Exercise routines in the gym

*Advise on behaviour modification

*Plan healthy habits to manage any health conditions

Conditions which can benefit are  from an Exercise Physiologist are :


*Cardiovascular disease


* Diabetes

* Asthma

* Osteoporosis

There are many other conditions including strengthening after injuries ,rehabilation and weight loss.

Holistic Physio Fitness Exercise Physiologist

Here at Holistic Physio Fitness our Exercise physiologist is also an accredited Physiotherapist ,who works along side 2 other physiotherapists in our clinic. They are all qualified to work with children through to senior citizens. We have 2 fully equipped gyms and a fully equipped pilates room , to assist in any treatment , therapy or training.

If you would like any information please call us on (02) 9999-6666 or email on [email protected]


Holistic Physio Fitness is a premier Physiotherapy and Exercise Physiology clinic situated in Mona Vale on Sydney's Northern Beaches.

Our practitioners at Holistic Physio Fitness Mona Vale 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.

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