To access bulk-billed Chiropractic treatment you must have what they call a chronic medical condition.

Examples of chronic diseases include, but not limited to: -
• Cardiovascular conditions (such as coronary heart disease and stroke);
• Cancers (such as breast and lung cancer);
• Diabetes;
• Respiratory disease (including asthma and COPD);
• Musculoskeletal diseases (arthritis and osteoporosis);
• Oral health.

Visiting your Chiropractor after being involved in a car accident, no matter how minor, can be extremely beneficial for a variety of reasons. Unfortunately, a large majority of people do not consider visiting their Chiropractor when they are injured in a motor vehicle accident. This article aims to provide you with reasons as to why you should see a Chiropractic after a car accident.

Reduce Inflammation

Car accidents can result in micro-tears in the ligaments and muscles, which go undetected by an X-Ray. The main reason that you will wake up feeling sore after a motor vehicle accident, even if nothing is detected by an X-Ray, is due to the muscle tears. Chiropractic treatment can assist in reducing inflammation by realigning your spinal column through manual adjustment. This will promote the release of an anti-inflammatory substance which aids in reducing pain and inflammation. 

Restore Range of Motion

When you are involved in a motor vehicle accident, you may suffer a neck or back injury and this may impact and reduce your range of motion. It is known that inflammation is responsible for slowing down the healing process and this results in your blood and nutrients being unable to reach the affected areas. Receiving Chiropractic treatment can assist in the mobilisation of your spine which may expediate the return of your body’s full range of motion.

Provide Long-Term Benefits

When you experience an injury that is related to a motor vehicle accident, it is important that you take your care seriously in order to prevent any issues becoming long-term issues. When visiting your Chiropractor after your accident, they will assess you and your injuries and provide you with a treatment plan. This is to assist you in preventing any chronic or painful conditions from developing.

Help with Claims

If you experience a motor vehicle accident that was caused due to negligence of another person, you may consider taking legal action. Victims of a car accident may be entitled to receive compensation for injuries, loss of wages or earning capacity, pain and suffering and property damage (e.g. damage to your vehicle). By visiting your Chiropractor immediately, you will improve your chance at receiving the compensation you deserve. Your Chiropractor will write a report that may be submitted to your solicitor to document your injuries and the extent of said injuries. This can assist in determining the quantum of your claim.

Are you planning to get pregnant? If the answer is yes, then you are advised to commence your folic acid supplementation as early as three months before you conceive. Folic acid, also called Folate, is a B-group vitamin that is found in a variety of fresh foods and supplements. It is important during the early embryonic and fetal periods when rapid growth occurs.

Research has found that taking 400 micrograms (mcg) of folic acid per day, before and during pregnancy, is effective in the prevention of Neural Tube defects such as Spina bifida or Anencephaly.

A study conducted in 2018 with a sample size of 45,300 children, has found that the likelihood of an offspring developing Autism Spectrum Disorder (ASD) is significantly reduced when taking the recommended dose of folic acid before and during pregnancy.

Research is also suggesting that taking daily supplements of folic acid may be protective against a number of other conditions including ASD, preeclampsia, gestational hypertension and postnatal depression.

If you have any concerns or questions regarding Folic Acid and pregnancy, speak with your doctor, who may refer you to a Dietitian.

Christmas is the one time of year that we will consume excessive amounts of food and alcohol guilt free. We will splurge on all the chocolates, finger food and beverages that are on offer, using “it’s Christmas” as our get out of jail free card. All the while, avoiding the thought of how much food we are actually consuming.

Christmas is the time of year that is full of events like Christmas parties and family-get-togethers, providing us with many opportunities to throw our recommended daily intake out the window.

It is said that the average person is likely to consume anywhere between 3000 and 5000 calories on Christmas day. This is a significant increase from our recommended daily intake, which ranges anywhere from 1600 to 2400. You will definitely be providing your body with more energy than required.

For the purpose of calculating how long it would take to work off your Christmas meal, we are going to assume that the average person will consume 4000 calories on Christmas day. We are basing these calculations off a person with an average level of fitness and who weighs 73 kilograms (kg).

It is important to note that whilst it may take an individual a certain amount of activity to burn calories, it may require more activity for others. If you weigh more or less, ensure you add or minus a little to cater for the time per activity.

Time Per Activity

Jogging

According to the Mayo Clinic, if you weigh 73kg, you would be required to run 53km at 8 kilometers (km) per hour to zero out your 4000-calorie meal. That would equate to six hours and 36 minutes of jogging. Basically, you would need to run a marathon and then plus some; it’s really no biggy!

Canoeing

If canoeing were your exercise of choice, you would be required to canoe (with the assumption the water is flat) for 15 hours and 38 minutes. We mean, actively paddling for and not removing that oar from the water for 15 hours and 38 minutes!

Cycling

Cycling burns approximately 563 calories per hour at moderate level of intensity. If cycling is more your style, you would be required to cycle for 7 hours, ensuring you maintain an average speed of 22km per hour. Basically, you would be cycling from Brisbane to the Gold Coast and back. That’s crazy!

Walking

In order to walk your Christmas dinner off, you would need to walk at a brisk pace of 5.5km per hour, burning 314 calories per hour. That means it would take over 12 hours of constant walking to burn off your meal. You would need to schedule out the whole day for this activity!

Swimming

Swimming laps is a perfect way to burn calories, especially during the summer (Christmas time in Australia). Swimming laps for one hour, freestyle, at a moderate pace, would burn approximately 600 calories. Therefore, you would need to swim consistently for 7 hours straight.

Conclusion

We understand that reading how much jogging, canoeing, cycling, walking or swimming it would take to burn off your Christmas dinner can be daunting. However, this does not need to be completed in a day. You can do it at your own pace! You can also make it fun by using a combination of the exercises listed above. Even though you are busy with the New Year, it is important to try your best to make time to exercise off your Christmas dinner. Your future self will love you for it.

Christmas can also be a very confronting, busy and stressful time for some. It can bare financial stress caused from over-spending, or emotional stress due to the separation from loved ones. All these stresses can significantly impact on our health and vitality. This can be the result of overeating and drinking; using food to help calm those stressful and negative emotions.

The major cause for weight gain during this period is due to unhealthy behaviours such as excessive consumption of alcohol, food and making poor food choices. If you plan ahead and have the right tools, this will allow you to manage the festive season.

It is also crucial to understand that Christmas is not the greatest time to set weight loss goals. Make sure you keep your goals as realistic as possible. A goal that is more achievable would be to maintain your weight over the Christmas period.

Here are some tips and tricks that you can use to help you eat healthy during the festive season:

1. Minimize the amount you overeat.

   It is critical to minimize the amount that you overindulge in this period. You can designate three days that you know will excessively eat,  for example: your work Christmas party, Christmas Day and New Year’s Eve. Overeating (the feeling that your stomach is going to bust) three times in December is not going to be detrimental.

2. Bring a healthy dish to share.

   When going to a Christmas party or event, bring a dish that is a healthy alternative. This ensures that there is at least something healthy to eat. Things such as salads, fruit platters, vegetable sticks, pretzels, rice crackers or healthy homemade snacks are great ways to ensure healthy food is supplied.

3. Don’t arrive hungry to parties!

   Try to eat something small and healthy before arriving to the party. This will minimse the likelihood of unnecessary snacking. Great snacks that are less than 250 calories include a small tub of yoghurt (with no added sugar) and a piece of fruit such as berries, two-egg omelet, vegetable sticks with hummus dip or 4 vita-weat biscuits with 2 tablespoons of cottage cheese.

4. Keep your alcohol intake to a minimum.

   Ensure you minimize your alcohol intake during the Christmas holidays. Alcohol is full of sugar and empty calories. It is important to pace yourself. This can be achieved by drinking a mineral water in between each alcoholic beverage.

5. Make healthy choices.

    Make sure to load your plate with healthier alternatives such as vegetables. This will ensure that there is less room for unhealthy alternatives.

6. Exercise 30 minutes a day.

   Exercising for 30 minutes every day is a goal that is achievable for many people. Increasing your physical activity even slightly can make a difference to your healthy and vitality, especially during the Christmas period where we will be increasing our kilojoule intake significantly.

We hope these tools can assist you in staying healthy over the Christmas break. Have a Merry Christmas and a Happy New Year!

It can be challenging to know what supplement to take when there are so many different kinds readily available. We all endeavor to maintain our health and vitality through a balanced diet and regular exercise. In order to educate our patients further, please see below three important nutrients all women should consider adding to their diets:

Iron

Iron is one of the most frequent micronutrient deficiency experienced by women. Iron is vital for many cellular functions and is required to ensure they continually operate at the maximum level. Cellular functions that require iron include respiration, DNA synthesis, energy production, the transport of oxygen and cell proliferation. The symptoms that can be experienced by women who are deficient in iron include:

• Depression
• Lethargy
• Reduction in endurance and work performance and,
• Compromised cognitive functions

Women who are in their reproductive age require a higher daily intake of iron in comparison to men; increasing this requirement when pregnant. Sources of iron can be found in both animal and plant foods. Meat, fish and poultry are animal sources that are rich in iron. Dried beans, peas, lentils are great plant sources that include iron.

Vitamin D

In order to ensure musculoskeletal health and function, studies have found that Vitamin D is essential for this. Vitamin D plays a significant role for assisting the absorption of calcium and metabolism for overall bone health. Exposure to the sunlight is the most widely known method for receiving Vitamin D, however, this is usually not enough. It is extremely important for women who are older and post-menopausal to ensure their Vitamin D levels is sufficient. If your Vitamin D levels are insufficient, this can result in balance issues, fractures and falls due to the lack of calcium in your bones.

Omega-3

A fatty acid that is essential for women is Omega-3. Interestingly enough, the body cannot produce Omega-3, however is necessary for human health. Omega-3 is found in fish, such as tuna, salmon and other seafood including algae and krill, some plants, and nut oils. Omega-3 is essential for brain function, the ability to reduce cardiovascular disease and also extremely important during pregnancy.

References

1. Percy L, Mansour D, Fraser I. Iron deficiency and iron deficiency anaemia in women. Best Practice & Research Clinical Obstetrics & Gynaecology. 2016. doi:10.1016/j.bpobgyn.2016.09.007.
2. Abbaspour N, Hurrell R, Kelishadi R. Review on iron and its importance for human health. J Res Med Sci. 2014; 19(2):1 64-74.
3. Coad J, Pedley K. Iron deficiency and iron deficiency anemia in women. Scand J Clin Lab Invest. 2014; 74(suppl 244): 82-9.
4. Dietitians of Canada. Food Sources of Iron. 2016. Available at: http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Minerals/Food-Sources-of-Iron.aspx. Accessed March 1, 2017.
5. Brech GC, Ciolac EG, Peterson MD, Greve JMD. Serum 25-hydroxyvitamin D levels are associated with functional capacity but not with postural balance in osteoporotic postmenopausal women. Clinics. 2017; 72(1): 11-6. doi:10.6061/clinics/2017(01)03.
6. Grant WB, Holick MF. Benefits and requirements of vitamin D for optimal health: A review. Altern Med Rev. 2005; 10(2): 94-111. Review.
7. Khadilkar SS. The emerging role of vitamin D3 in women’s health. J Obstet Gynecol India. 2013; 63(3): 147-50. doi:10.1007/s13224-013-0420-4.
8. Kris-Etherton PM, Harris WS, Appel LJ; American Heart Association. Nutrition Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease. Circulation. 2002; 106(21): 2747-57. Erratum in: Circulation. 2003; 107(3): 512.
9. Coletta JM, Bell SJ, Roman AS. Omega-3 fatty acids and pregnancy. Rev Obstet Gynecol. 2010; 3(4): 163-71.

Do you suffer from headaches? You are definitely not alone! According to Headache Australia, headaches are one of the most common symptoms experienced by humans. Headaches can be described as an uncomfortable and unpleasant pain, throbbing or pressure. Pain management for headaches can include hydration, manual therapies, relaxation, rest and even short-term use of pain medication.

Studies have found that there is an inaccurate estimation of the number of people who suffer from migraines. This is due to a large amount of sufferers not seeking care from a healthcare professional. Google has now made it easier for people to self diagnose and self manage. However, it can be difficult to diagnose the cause of a headache. Therefore, the treatment required will differ from case to case. If you are looking for relief, it is important that you seek help from a qualified practitioner, like your chiropractor.

Sources:

https://www.chiropractic.ca/blog/lending-an-ear-to-pain-talking-the-talk/

There is evidence that chiropractic care, including spinal manipulation, improves migraine and cervicogenic headaches.. (2017). Greenmedinfo.com. Retrieved 23 February 2017, from http://www.greenmedinfo.com/article/there-evidence-chiropractic-care-including-spinal-manipulation-improves-migraine-and

Ingredients:

• 1 Cup of Water or Almod Milk
• 1 Teaspoon Turmeric
• 1 Teaspoon Cinnamon
• 1 Tablespoon Honey
• 1/2 Teaspoon of Black Pepper

Directions: 

1. Bring water or almond milk to a boil.
2. Simply add the ingredients into the boiled water or almond milk and stir.
3. Steep for 10-15 minutes.  

Photo from Kenneth K. Hansraj, MD, Chief of Spine Surgery, New York Spine Surgery & Rehabilitation Medicine

Billions of people are using their phones daily, due to being a great tool to communicate, stay in touch and entertain oneself with the large variety of applications available. However, the average person is spending too much time on their smartphone due to the technological revolution and leading busy lifestyles. Research has found that this can have significant consequences especially on your neck.

Kenneth Hansraj, Chief of Spine Surgery, conducted a study on the stresses about the cervical spine caused by posture and position of the head. The weight of an adult head in neutral position weighs approximately 5 kilograms. It was found that the weight on the spine when flexing your head forward in varying degrees increases dramatically. Kenneth Hansraj stated “as the head tilts forward the forces seen by the neck surges to 12 kilograms at 15 degrees, 18 kilograms at 30 degrees, 22 kilograms at 45 degrees and 27 kilograms at 60 degrees.”

When the natural curve of the spine is reduced, the stresses about the cervical spine are significantly increased. The ideal solution to this problem would be to throw your smartphone in the ocean. Unfortunately, that is not realistic… Although, we can offer some neck exercises that may prevent the occurrence of neck pain and headaches that we are starting to see more commonly.

Exercise 1: The Chin Tuck.

1. Looking in front of a mirror whilst focusing your eyes on the horizon, bring your chin back to create a double chin without dropping your eye level.
2. Once you have completed step 1, bring your head forward to maximum extension whilst keeping your eyes focused on the horizon.

This is classified as one repetition. Complete 10 repetitions of this exercise.

Exercise 2: Side Bend.

1. Sit on a chair with both feet flat on the floor. Sit up straight whilst keeping your shoulders back. Relax your arms.
2. Tilt your head to your left shoulder as far as you possibly can until you feel the stretch in your neck. Hold this position for 30 seconds.
3. Tilt your head to your right shoulder as far as you possibly can until you feel the stretch in your neck. Hold this position for 30 second.

This is classified as one repetition. Complete 2 repetitions of this exercise.

These exercises may help prevent the progression of the need to progress to surgical intervention due to early degeneration. Another important recommendation would be to try and reduce the amount of time spent on your smartphone.

Did you know that your gut is vital for maintaining general health and wellbeing? Therefore it is important to love your gut! Your gut is not just responsible for digesting food, but assisting with immunity and protection, absorption of nutrients, physical health and the prevention of disease, protection from harmful bacteria, parasites and virus’ as well as much, much more!

Why not try this recipe from Love Your Gut to kick-start your journey into keeping your gut healthy!

Ingredients:

• 2 tbsp rapeseed or other light flavoured cooking oil
• 1 clove garlic, sliced
• 200g sirloin steak, trimmed and sliced into thin strips 1cm wide
• 2 tbsp dark soy sauce
• walnut size piece of ginger, peeled and grated
• 1 tbsp sesame seeds
• 250g long grain rice
• ¼ tsp salt
• 1 red pepper, seeds removed and cut into strips
• 1 tbsp chives chopped
• 100g green beans, cut into 5cm lengths
• 8 water chestnuts, sliced
• 1 tbsp chopped coriander

Method:

1. Warm the olive oil in a wok and cook the garlic until it is just beginning to brown.
2. Discard the garlic and leave the oil to cool a little.
3. Place the strips of steak in a bowl with 1 tbsp garlic infused oil, soy sauce, ginger and sesame seeds.
4. Mix these ingredients together and leave to marinade for 10 minutes.
5. Place the rice in a saucepan with twice the volume of water and a pinch of salt.
6. Bring the water to the boil, reduce to a gentle simmer and place a lid on the saucepan.
7. Simmer the rice very gently for 12 minutes.
8. Half way through the cooking time quickly lift the lid and add the green beans to the rice so they can steam.
9. Replace the lid and continue cooking.
10. Heat the remaining oil in the wok and stir fry the strips of red pepper until soft. Add the beef strips and fry briskly for two minutes, followed by the cooked rice and green beans.
11. Toss the contents of the wok together, scraping up any residue on the base. Add the water chestnuts and any leftover marinade. Stir fry for a further two minutes.
12. Scatter the chopped coriander and chives into the wok and serve with some extra soy sauce if required.

A study conducted by The Spinal Research Foundation have discovered that chiropractic care does impact pelvic floor control.

It was found that women who receive chiropractic care during pregnancy increase their ability to relax their pelvic floor muscles while at rest. 

This finding suggests that chiropractic care can be very beneficial for pregnant women. When the pelvic floor muscles are relaxed, this can assist women to have a natural vaginal delivery. 

This study and its findings is extremely important for women as the pelvic floor muscles play a vital role to the birthing process. It can also assist in preventing incontinence and other related issues.

This exciting discovery means that the likelihood of having a natural and complicated free childbirth may be enhanced by receiving chiropractic care.

According to Neruoscientis and Chiropractic Researcher, Heidi Haavik, when a natural vaginal delivery occurs, and free from drugs and intervention, both the baby and the woman are better off. Heidi Haavik stated "... this study we have just done suggests chiropractic care can help women by relaxing their pelvic floor muscles."

Natural factors such as pregnancy, childbirth and aging put a lot of stress on your pelvic floor muscles. According to The Spinal Research Foundation "across the world, millions of women suffer from incontinence and related conditions, contributing to a massive emotional, physical and social and financial costs and stress."

References

Complimentary Resources - Resources. (2017). Australian Spinal Research Foundation. Retrieved 6 February 2017, from https://spinalresearch.com.au/communicating-knowledge/resources/complimentary-resources/

More quality chiropractic research faciliated by donors to The Spinal Research. Is chiropractic research important to you? Donate now www.spinalresearch.com.au.

Do you sit for long periods of time? Sitting down for a short portion of time is a great way to relieve stress and recover from activity. However, many of us today remain sedentary for longer, meaning we are becoming less mobile and active.

Watch this short video to find out how sitting for long periods of time effects your body and the hidden risks associated.

As you know, water is a requisite for life. Water is a requirement and extremely important for most functions in the human body, including:

• Ensuring the health and strength of every cell in the body is maintained
• Assists your body to regulate temperature through sweating
• Hydrates and moisturises your skin
• Transfer of nutrients and oxygen to cells
• Supports digestion and decreases the possibility of constipation
• Provides natural lubrication to joints
• Helps remove harmful toxins and waste products from your body

If you find that you do not drink enough water a day, get assistance from My Water Balance: Hydration Daily Tracker. This is a phone application that helps you drink water regularly! This application will calculate your daily water requirement and sends you friendly reminders throughout the day to drink water.

Water is the best form of hydration. Other drinks do contribute to your daily hydration due to their water content, but other elements such as sugar and artificial ingredients results in your body having to process and eliminate these. By drinking just water, you hydrate your body without burdening it with unnecessary elements.

Innate Vitality now proudly stock Ancient Minerals Ultra Pure Topical Magnesium. The mineral, magnesium, is required for over 300 different enzyme reactions in the body for a variety of different functions.

Therefore, it is extremely important to ensure that our bodies maintain sufficient magnesium levels through diet or supplementation. 

Magnesium has been found to relieve health conditions such as:

• Migraines & headaches
• Stress & anxiety
• Fatigue
• Muscular aches & pains

This is why Ancient Minerals Ultra Pure Topical Magnesium could be perfect for you! 

For more information about topical magnesium therapy, please visit www.Ancient-Minerals.com/transdermal-magnesium.

Prep time: 5 minutes

Cook time: 5 minutes

Serves: Makes 4

• 1 large banana
• 2 medium eggs
• pinch of baking powder
• splash of vanilla extract
• 1 tsp oil
• 25g pecans
• roughly chopped
• 125g raspberries

Method:

1. In a bowl, mash the banana with a fork until it resembles a thick purée. Stir in the eggs, baking powder and vanilla.
   
   
2. Heat a large non-stick frying pan or pancake pan over a medium heat and brush with half the oil. Using half the batter, spoon two pancakes into the pan, cook for 1-2 mins each and then tip onto a plate. Repeat the process with the remaining oil and batter. Top the pancakes with the pecans and raspberries.

There are many reasons why we crave sugar and usually choose the sweeter option. Carbohydrates stimulate the release of the "feel-good" brain chemical called serotonin. The taste of sugar also releases endorphins that calm and relax you.

Some tips to fight the sugar cravings:

• Eat more fruit: Eating fruit instead of sugary sweets will help give you the sweet taste you desire. You are basically "tricking" your taste buds. However, with the added bonus of absorbing all of the essential vitamins and minerals.
• Be active: When you feel you want sugar, get up and move. This will take your mind off your cravings and release the feel-good endorphins which in turn assists with eliminating your cravings.
• Eat regular: Eating regularly ensures that your blood sugar levels remain stable. Waiting too long in-between meals may set you up to choose sugary and foods to cure your hunger. Skipping meals is also a bad decision, as this will cause your blood sugar levels to drop.
• Reduce intake of caffeine, alcohol, and processed foods: Dehydration is caused when caffeine and alcohol are consumed. This leads to mineral deficiencies in the body. Avoiding processed foods is another great tip, as they a generally high in sugar and salt. leads to sugar cravings. However, do not be unrealistic. Having a cup of coffee or a glass of wine occasionally is OK! Remember, everything in moderation.

Eating snacks during the day has always been perceived as a guilty pleasure. But fear no more! Our dietitian, Jana, has provided 5 healthy snacks that will sustain your energy levels throughout your busy day at work.

sticks (celery, cucumber and carrot) with Hommus, Tzatziki dip or Low Fat Cream Cheese ? Everyone can benefit from adding extra vegetables to their diet. Including vegetable sticks as a daily snack can help meet the recommended 5 serves a day. Vegetables are packed with nutrients, and antioxidants to help prevent you from developing chronic conditions.

handful of almonds or other unsalted nuts ? Nuts a great source of a wide variety of nutrients such as good fats, protein, fibre and antioxidants and vitamins.

Ingredients:

420g organic butter or coconut oil (I know it's a lot)
360g coconut sugar
180g cacao
6 eggs
120g flour (quinoa, buckwheat, millet or teff flour should work)
150g hazelnut meal
3 tsp coffee granules
1 tsp Himalayan salt
1 cup activated Blend11
optional: 150g roasted hazelnuts

Method:

1. Preheat the oven to 180 C
2. Melt the butter over a low heat and whisk in the sugar, cacao and coffee until the mixture is smooth and the sugar is dissolved.
3. Take the mixture off the heat and whisk in the hazelnut meal, flour, salt and Blend11 until combined. This should be enough to cool the mixture, but if it is still hot allow to cool for a few minutes.
4. Then mix in the eggs and hazelnuts until combined and place into your lined tin and bake for 30 minutes. It will be done when some cracks form on the surface and when an inserted knife or skewer comes out mostly clean (it won?t be ).
5. Allow to cool on a rack, slice into squares and keep in the fridge.

Thanks to goodMix Superfoods for a great recipe.

Visit www.goodmix.com.au for more fantastic and healthy ideas.

Epsom Salt is a naturally occurring pure mineral compound of magnesium and  that has numerous health and beauty benefits.

Epsom Salt is well known for its beneficial properties that soothe the mind, body and soul. The salts provide numerous health benefits and can help remedy a number of ailments including relaxing the nervous system, soothing back pain and aching , healing cuts, easing muscle strain and drawing toxins from the body. Epsom Salts contains high doses of magnesium and that are easily absorbed through the skin and into the body's .

The best way to use Epsom Salts is by adding 1kg to a hot bath (38 degrees Celsius- 44 degrees Celsius) and soaking in this for 15 - 20 minutes. Doing this creates a process called reverse osmosis where salt and harmful toxins are pulled out of the body and magnesium and enter the bloodstream. Regularly soaking in Epsom Salt baths can help keep you feeling rejuvenated, hydrated and healthy.  

For any further questions regarding Epsom Salts or to place an order, please contact our friendly staff on (07) 3299 5596 or via email at info@innatevitality.com.au

Ingredients:

• 400g activated goodMix blend 11 (soak approx. 2 cups of dry mix)
• 170g almond meal
• 25g  (8tsp) Inca Inchi powder
• 2 1/2 cinnamon
• 1/2 Himalayan salt
• 160g blended into a date paste
• 2 vanilla extract
• Coconut - for rolling balls in.

Method:

1. Activate blend11 overnight.
2. Remove seeds from dates and blend until forming a ball, sticky and .
3. In a mixing bowl, combine all ingredients and mix with your hands or a wooden spoon until well combined. The mix should form nice balls to roll into coconut or . If is too wet / sticky to form balls, add more almond meal. If is too dry, add a little more of a moist ingredient, or simply moisten hands with filtered water. 
4. Refrigerate balls before serving.

 Visit www.goodmix.com.au for more fantastic and healthy ideas.

Foam Rolling or self-myofascial release (SMR) is a way to self-massage and release muscle tightness or trigger points. Applying pressure to specific points or muscles helps aid the recovery of muscles and return them to normal function.

A trigger point in the muscle, also referred to as a Knot, is a spot which will refer pain, that is, where is felt or radiated to one area of the body when pressure is applied to another. One common example of this is the pain that can extend down the leg and into the ankle when foam rolling the IT band.

Foam Rolling works like deep tissue massage, at it can be uncomfortable and sometimes painful. However, it is extremely important to incorporate foam rolling into your daily workout / stretch routine to make sure your body gets the recovery it needs. 

Foam Rolling can relieve muscle soreness by removing Lactic Acid, increase blood flow to the muscles, break up Scar Tissue, increase Range of Motion and and help de-stress.

All these benefits work to minimise the chance of injury and decrease recovery time after a . A decreased recovery time means increased opportunities to include physical activity in your lifestyle.

Watch these handy videos for more information on the importance of foam rolling! 

As Winter rolls around, so do more cases of the common cold and flu! Because these are viral infections, there is little medicine can do and it is often up to us to 'wait it out'. Give your body the best possible chance of beating the flu this season by following these simple steps.

1. Stay Rested - In order to give your body the best chance it needs to fight off the bug, it is important to ensure you get lots of shut-eye and rest. If you do start to feel flu-ey, call in sick to work and take a day or two to rest up on the couch. This will firstly, allow your body to focus on fighting the and secondly, stop the spread of germs in your workplace.
   
   
2. Drink Plenty of Fluids including Hot Liquids- Drinking fluids like water, low-sugar fruit juices and hot liquids such as herbal teas and lemon and honey water will help prevent dehydration, relieve nasal congestion and soothe any membranes that line your nose and throat. Keeping your respiratory system hydrated will also cause the to thin, meaning it can be more easily coughed up (so there is less chance it will build up in your lungs and cause an infection).
   
   
3. Embrace the Steam - Either stay in a hot shower for longer or make a mini steam room for yourself. To do this, fill the bathroom sink or a large bowl with hot water (you can add a few drops of menthol or eucalyptus oil if you would like to). Cover your head with a towel and in the steam being careful not to touch the hot bowl. Whether you use the shower or steam over a bowl, both will help moisturise the nasal , open your airways and ease congestion.
   
   
4. Gargle - Gargling is an easy and safe way to help moisten a sore throat and bring temporary pain relief. Try adding 1 tablespoon of salt to a glass of hot water. Make sure the water is not too hot as to burn yourself. Gargle for 1 minute.
   
   
5. Keep Elevated - It is important keep your head elevated when you sleep to help with the drainage of the nasal passages. To do this, try adding an additional pillow under your head.
   
   
6. Stock up on the Vitamins - Although Vitamin C will not prevent a cold, there is research that indicates it may soften the blow and decrease the severity of some cold symptoms when taken within the first couple days of . Drinking vitamin-rich orange or grapefruit juice or taking Vitamin C supplements are a great way to boost Vitamin C intake. Take Vitamins only as directed.
   
   
7. Help Prevent the Spread of Germs - Do this by disposing of any used tissues into a bin immediately after use, washing your hands regularly and/or using hand . 

Exam time is hard. There's the long nights, the lack of sleep, the copious amounts of coffee. It is extremely during this time to appropriately manage stress. This will help both your exam results and your overall wellbeing. Follow these tips to make sure you burn out!

1. Try to get some sleep.  it is hard as the exam date looms, but sleep really is your best friend! Numerous studies have shown tiredness greatly the ability to learn and retain important information. , tiredness can lead to a lack of focus. Organisation will really help you here as it is assumed you are not new content the night before. So, instead of cramming, do another activity you find relaxing. Perhaps walk the dog, catch up on an of your favourite TV show or grab a quick bite with a friend. Then make sure to get to bed early so you wake up feeling refreshed, relaxed and ready to go!
   
   
2.  Make sure to eat well. Yes it is tempting to grab for those unhealthy snacks, but it is especially important during this time to maintain a balanced , so stack up on and veggies. Eat  foods that have been proven to aid concentration and memory such as blueberries, yoghurt, seeds, nuts and fish.The morning of the exam, make sure to have a good, solid breakfast. 
   
   
3. Go easy on the caffeine. Try to limit your coffee intake to a maximum of 4 cups of instant or 2 cups of brewed coffee per day. Alternatively, you can opt for some herbal teas, try peppermint or green tea.
   
   
4. Stay hydrated. The daily recommended intake is 8 glasses of fluids per day. Drinking plenty of fluids will help you stay and prevent fatigue. 
   
   
5.  Eat regular meals and snacks throughout the day. Your brain needs glucose to function, so eat complex carbohydrates such as wholemeal bread, wholegrain cereal, oats, lentils, quinoa, lentils and brown rice.
   
   
6. Take regular breaks in between study sessions to get away from the desk! Take a stroll outside in the sunshine, stretch or do a quick workout. This will help you feel more energised and give your brain a break from that computer screen. You will feel more energised and focussed even if your break is just for 20 minutes!
   
   
7. Balance your studying commitments. It is important during this stressful time to do other activities too to avoid burning out from anxiety and stress. 

Ingredients:

• 1kg chicken thigh halved
• 3 tablespoons chermoula spice mix 
• 2 tablespoons olive oil
• 1 onion, thinly sliced
• 3 garlic cloves, thinly sliced
• 1 lemon, thinly sliced
• 100g blanched almonds
• 140g green olives
• 1 cup (250mL) Campbell's Real Stock Chicken
• Couscous and chopped coriander, to serve

Method: 

1. Toss chicken with half the spice mix. Heat oil in large pan over medium heat.
   Cook onion and garlic, stirring, for 2-3 minutes softened. Remove and set aside.
2. Add chicken to and cook over medium-high heat for 2-3 minutes each side until golden.
   Add lemon, nuts, olives, stock and remaining spice mix. Bring to the boil, then reduce heat
   to low, cover and simmer for 20 minutes or until chicken is cooked. Serve with couscous and coriander. 

sourced from: www.taste.com.au

Ice (Cryotherapy) and heat (thermotherapy) are both great and relatively inexpensive self-treatment options. However, there is so much confusion about when to use which! Let us help break it down for you, as a general rule of thumb, ice wins for fresh injuries and heat is best for and chronic pain.

Ice

It is best to use ice for acute pain caused by recent tissue damage or when a recent injury is red, or sensitive. When your body is injured, the damaged tissue becomes which leads to pain, swelling and/or redness. Ice numbs this pain by narrowing the surrounding blood vessels and in turn restricting blood flow to the area. This constriction of the blood vessels works to target the inflammation, reduce pain and limit bruising. You can also use cold therapy to relieve post-exercise inflammation and pain.

Ice should be applied following the 20/20 rule: 20 minutes of ice on, followed by 20 minutes of ice off. It is strongly recommended this rule be followed as excessive use of cold can result in tissue damage.

Ice Packs, Ice Massages, Cold Masks, Cold Gel Packs and bags of frozen vegetables are all great options to use. 

Heat

Whereas ice helps reduce inflammation, heat does the opposite which can delay healing. Heat should therefore never be used to treat inflammation but instead used for muscular and chronic pain. Muscle ache is the result of the of the chemical Lactic Acid which occurs when there is decreased blood flow to the damaged area. Heat therapy works by increasing the blood flow and the elimination of nasty toxins to relax muscular spasm and reduce soreness. Heat can also help ease chronically stiff joints so can be used to relieve Arthritis related pain.

Hot water bottles, Heating Pads, Wheat Bags and Heat Wraps are all effective treatment options. 

So often patients come to Innate Vitality with neck and back problems, not realising poor posture may be a contributing factor. 

The Posture Medic is a hybrid exercise band and brace that improves posture and strengthens the core and back muscles. The Posture Medic comes with a 6-week program that guides wearers towards better posture whilst also reducing pain and improving overall health.

Exercise Band

Unlike other posture correcting braces (which often only focus on pulling the shoulders back and down), the Posture Medic focuses on correcting both the Postural and Phasic muscles. This is done through a process where it is used to stretch, strengthen and stabilise the neck, chest and back. By following the simple exercise program, the back will begin to straighten as of motion is increased. 

Back Brace

It is often hard to maintain good posture throughout the day and this can result in slouching or hunching. As the spine is compressed and the chest and neck muscles tighten, the upper back weakens because it is not properly engaged. The soft memory foam straps of the Posture Medic work to hold the shoulders further back and offer a comfortable reminder to 'straighten up'. Thanks to it's slim and functional design, you even miss a beat!

Give this treat a go if you are looking for something a bit healthier than those sugar laden chocolate Easter Eggs! part is, they are Gluten Free, Vegan and totally delicious! (serves approx 12-24)

Ingredients

• 1/2 cup Nut Butter (for Nut free, substitute coconut oil or sun butter)
• 1/2 cup rice malt syrup
• 150g dark 70% chocolate (for refined , substitute 1/2 cup coconut oil, 3tbs cacao, 1tbs maple syrup)
• 3 cups puffed rice or
• 375g vegan goodMix ball bags

Method

1. Combine nut butter, rice malt syrup and chocolate in a small saucepan and melt together well combined.
2. In a large bowl, add rice and ballbag contents. Pour the chocolate mixture and stir through until the mixture is sticky and holding together.
3. Spray some silicon Easter Egg moulds with some coconut oil and fill each with the mixture, stuffing them full and firm!
4. Pop moulds in to set.

Shoulder Pain is one of the most common problems patients present with. Painful shoulder conditions can have a huge impact on both mobility and enjoyment of life. Shoulder conditions are most often caused by injuries to the shoulder joints, cartilage, ligaments (which help attach bone to bone) and tendons (which help attach muscle to bone).

Getting to the anatomy, the shoulder joint, a universal joint, is the most flexible joint in the human body. It is the union of the humerus, the shoulder blade and the collarbone. The shoulder joint is actually made of two separate joints called the Glenohumeral and Acromioclavicular joints. These function together to allow a huge range of movement.

Despite common perception, Chiropractors are not limited to spine care. Chiropractic care has been shown to be effective for those experiencing a variety of shoulder conditions including:

• Frozen Shoulder
• Rotator Cuff Injuries
• Thoracic Outlet Syndrome
• Neuralgia
• Repetitive Strain Syndrome (RSI)
• Scapula Pain
• Shoulder Girdle Issues

What to Expect

Alex will conduct a full physical, orthopaedic and neurological examination of the shoulder, thoracic and cervical spine.

To determine the pain or condition , you will be asked to perform shoulder range of motion and muscle strength tests. In these tests, Alex will look out for abnormalities or any signs of inflammation. If necessary, XRAY, MRI and/or Ultrasound scans may be required.

The aim of treatment is to firstly, relieve and reduce pain, and secondly, restore functionality and mobility. This can be achieved through chiropractic manipulation, work ergonomic adjustments, home-care exercises, the incorporation of techniques such as Musculoskeletal or a combination of the four.

Alex may provide you with a shoulder strengthening and rehabilitation exercise plan for you to follow post-appointment. This will be to stabilise the shoulder and reduce the likelihood of further aggravation and injury.

For more information or to book an appointment with Alex, contact the clinic on (07) 3299 5596 or email info@innatevitality.com.au.

goodMix is a specially formulated mostly organic mix of gluten-free ?super-foods?, designed not only to tantalise your taste but to nourish, cleanse and detoxify your body.

The mix is perfect for providing the things we need but to miss out on ? plant protein, enzymes, essential fatty acids, antioxidants, fibre, vitamins and minerals. A great option for vegans and vegetarians, gluten-intolerant and folks. As part of a low-carb, protein-rich diet with loads of veggies, it can help with:

- Increasing energy levels

- Help with maintaining a body weight (more lean muscle, less fat)

- Improve skin, hair and nail health

- Normalise blood sugar balance

-Normalise cholesterol levels

-Help decrease high blood pressure

-Improved circulation

-Improve immunity

-Improve digestion and bowel transit time

-Help correct underlying vitamin and mineral deficiencies

For more information contact us directly at the clinic either in person or via phone on (07) 3299 5596.

Why not make your very own Banana Bread with the goodMix range!

Serves approximately

12 slices

Ingredients

4 x large ripe bananas

1.5 cups Blend11 / NeoBlend

1/2 cup sunflower seeds

3 tbsp coconut oil

4 tbsp psyllium husks

2 tbsp chia seeds

1.5 cups water

1.5 cups oats

2 tsp ground cinnamon or ginger

Method

Mash bananas & mix through all dry ingredients.

Place in a loaf tin lined with baking paper & add coconut oil, water & mix thoroughly (until it?s quite thick).

Press firmly into and leave on the bench for approximately 4hrs to set. The loaf is ready to go in the oven when you can pull the paper away from the side of the bread & it keeps its shape.

Preheat oven to 170 degrees.

Place loaf in for approximately 30-40minutes. After this time pull it out of the oven and flip it over to cook on one of the oven racks for another half hour or so (depending on your oven). The loaf is ready when it?s golden all over and makes a noise when you tap on it!

Serve with butter and or honey or you like to enjoy! this loaf freezes well!

1. Write down your End Goals & How-to Steps

Setting unrealistic goals is arguably the number one reason why people often fail. A number of studies have linked the physical act of writing down goals to an increased likelihood of achieving them (true story)! So, write down your end goals and keep them somewhere you can see them as a reminder to stay on track - this might be the fridge or at the office. Secondly, write down your How-to Steps i.e. the way you plan on smashing those end goals! For example, if your end goal is to get fit, your How-To Step might be something along the lines of 'walk to work once a week and increase this number over time'.

2. Exercise for fun, not punishment!

We get it, endlessly running on a treadmill is not everyone's cup of tea. For some, this is extremely boring. That is why it is important to find a type of exercise you will enjoy. This way, exercise will become less of a chore or punishment and more of a hobby or release. Check your local gym timetable for spin classes as they are a great way to get fit! Or you could try organising a weekly walking group with you and some friends. 

3. Stop with the Diets

Diets, especially 'no-carb', 'acai-everything', ' ' diets are extremely hard to maintain. Life and eating all about balance. Instead, make the resolution to eat healthier generally by making smaller changes you will be able to stick to. 

4. Pack your own Lunch

You know what they say, abs are made in the kitchen! If one of your end goals of 2016 is , then food prep is your knight in shining armour. Packing a lunch gives you total control over what you put into your body. Having a healthy ready-made alternative with you will also reduce the likelihood you give into those pesky  . You are much less likely to reach for that slice of cake in the work fridge if you know you've an apple right?

5. Utilise social media

Facebook and Instagram are filled with accounts dedicated to health and fitness! Use this to your advantage and fill your feed with photos that will motivate you and keep you inspired. Whether these be healthy cooking pages, personal training accounts or even a page that just posts motivational quotes, do whatever will keep you positive and on-track.

6.Get to know Portion Control

As mentioned above, eating is about balance, however, it can be hard to strike the right one. Choose foods from all food groups and go for the healthy alternative where you can. Put simply, the recommended portion sizes are: A serve of fruit, starchy carbohydrates and low starch vegetables should each be the size of your fist. A serve of meat / poultry should be roughly the size of your palm.

7. It's okay to slip up

Remember, you are only human so don't beat yourself up if you the bandwagon! It is perfectly okay to indulge every now and then or skip that workout after a long day. Just remember to shake it off, get back on the horse and keep trying.

What is a subluxation?

A subluxation is a of the spine that places pressure on the nervous system and interferes with the messages from your brain to your muscles, tissues, organs and cells.

If left untreated, subluxations may lead to:

• Interference with nervous system
• Degeneration
• Organ Problems
• Pain
• Loss of Health
• Reduced quality of life

Can they be corrected?

Subluxations have been shown to be effectively treated through Chiropractic Adjustments. Adjustments deliver a precise and specific amount of force to the spine in the right direction producing sustainable changes in motion and function over time.

Chiropractic Doctors are the only health care professionals trained in the correction of subluxations.

Standing

When standing, imagine a string attached to the top of your head pulling you upwards. Try to keep your body in perfect alignment with your neck straight and shoulders parallel with hips. Make sure to balance your weight evenly and keep your shoulders relaxed.

Sitting

Practice good sitting posture by gently lengthening your neck upwards remembering to keep your chin tucked in. Ensure you pull in your lower stomach muscles to bring your shoulder blades back towards your spine.

Desk

If you work long hours at a desk it is important to avoid injury by sitting correctly. Make sure to adjust your chair so it supports your lower back. Have your knees level with your hips (use if necessary). When arranging your desk, adjust the height of your chair so that your forearms are parallel with the floor and place your screen at eye level directly of you.

Driving

Having correct driving posture is extremely important for safety reasons. Your cars protective systems are designed for people sitting correctly and this will impact your safety in the event of a collision. Keep your back against the seat rest and have the back of your head no more than 10cm from the headrest. Adjust your seat appropriately so you're not reaching for the wheel or feeling bunched on top of it.

What is BPV?

BPV, also known as paroxysmal positional vertigo, is a spinning sensation of the head (vertigo) brought on by a certain position of the head, usually sudden changes in position. The word "benign" means it is not a serious condition and is likely to get better eventually.

What causes BPV?

In most people the cause is unknown and there is often no precipitating cause, but it can follow viral infections or accidents head or neck injuries.

There are two theories used to explain BPV:

1. There are tiny pieces of floating debris like small crystals in the fluid of the centre of the inner ear (the labyrinth). These bits of sediment upset the balance centre when disturbed. This is the most favoured theory.
2. A problem exists in the neck, usually a "kink" in some swivel joints. The neck is connected to the balance centre by special nervous pathways.

What are the symptoms?

• A brief attack of severe dizziness, usually for about 10-30 seconds, that comes on a few seconds after head movement
• Quickly subsiding dizziness - it is a self-correcting problem. The changing positions that provoke an attack can be: tilting the head backwards, changing from a lying to a sitting position, lying on one side, turning the head to the side and rolling over in bed. 

What is the treatment?

There is no special treatment. Drugs are not effective at preventing the attacks. It is a matter of allowing the bouts to run their course, but there are things that may help: avoid positions that provoke the attack, obtain mobilisation treatments to the neck by your doctor or a qualified therapist and/or give the exercises below a go.

The Brandt & Daroff exercises

These exercises are designed to disperse the clumps of debris that collect in one of the fluid-filled canals of the inner ear.

Rules: Perform three times daily, take about 10 minutes each time, usually do five or more each side, they are beneficial only if dizziness is reproduced.

Method:

1. Sit on the edge of a bed; turn your head slightly to the left side (about 45 degrees). Lie down quickly on the right side (ensure the back of the head rests on the bed). Wait 20-30 seconds for any dizziness to settle.
2. Sit up straight. Wait for 20-30 seconds for any dizziness to settle.
3. Repeat on the other side. Turn the head slightly to the right before lying down quickly on your left side.

1. Consider your work environment - if working long hours in an office, ensure your desk posture is correct. Your spine should mirror a healthy 'S' shape rather than a slumping 'C' shape which overloads the discs. If you work in a more manual , be aware of and safety procedures and learn the correct for handling and loading heavier objects.
   
   
2. Take a break from sitting every 30 minutes to take the spine.
   
   
3. Always lift and carry objects close to your body and bend the knees and hips. Do not bend from the back and never twist and bend at the same time.
   
   
4. School students take note - carry heavier loads in comfortable backpacks with two straps rather than in over the shoulder bags that favour one side. One-shoulder type bags increase stress in the shoulder and can affect posture over time.
   
   
5. The obvious, maintain a healthy diet and lifestyle ! Stay away from excess refined sugars and fats and try the '2 fruit 5 veggies' per day approach.
   
   
6. Keep active and moving even when you are experiencing back pain. Avoid long periods of bed rest and embrace gentle walking and stretching which will help prevent stiffness. 
   
   
7. Exercise your back regularly - walking, swimming, cycling and pilates are all great ways to strengthen back muscles.
   
   
8. Rotate your mattress through each of the four positions every time you wash your sheets. This will ensure even wear and better support for your back when you sleep.
   
   
9. Avoid smoking - smoking reduces the blood supply to the discs between the vertebrae which can cause degeneration.
   
   
10. Stretch the Chest and Back for 1 minute - out the chest muscles by outstretching the arms either side of a doorway as you gently step through. Stretch out your back by lying over a swiss ball or foam roller. These stretches are fabulous in that they will reverse the effects of the hunched sitting position. 

Exercise 1: Opposite arm and leg reach

Start on all fours. Reach your right arm forward and push your left leg backwards with your foot flexed. Hold for 5 seconds then release. Repeat with the left arm and right leg. Do 10 to 15 reps per side.

Exercise 2: Swan Dive

Lie face down, stretch your arms overhead, point your toes, and gently lift your arms and legs about 15cm off the ground. Hold for 3 seconds. Next bring your arms down the length of your body. Exhale and reach your arms towards your toes. Hold for 3 seconds. Brings arms back to starting position and relax your entire body to the ground. Do 10-15 reps.

Exercise 3: Knee Drop

Lie on your back, bend your knees and place your feet flat on the floor. Using your core muscles, slowly drop both knees to one side. Try to keep your shoulders on the ground. Hold for 10 seconds then slowly bring the knees back to centre. Repeat . Do 10 Reps per side.

 Exercise 4: Cat-Cow Stretch

Begin lying on your back with feet on the floors, knees under hips and wrists arms outstretched. As you inhale, arch your back and lift your head and tailbone. As you exhale, round your spine up to the ceiling, pull your abs towards your spine and tuck your tailbone and chin towards your chest. Hold for 3 seconds in each position. Continue flowing between the two positions. 

Exercise 5: Double Leg Glute Bridge

Lie on your back, bend your knees and place your feet flat on the floor. Activate your abs and contract your pelvic floor. Lift your pelvis up off the floor and squeeze your gluteal muscles. Raise your pelvis high enough so there is a straight line between your knees, hips and shoulders. Hold for 5 seconds. Slowly lower your pelvis to the ground but keep your abs braced. Do 10-15 Reps. 

 Exercise 6: Childs Pose

 Lie flat on your stomach with legs straight behind you. Place your hands below your shoulders. Lift your upper back up and back you are resting on your knees. Allow your arms to stretch out of you and keep your palms flat on the ground as you gently pull back. Rest in this position for 30 seconds to 3 minutes.