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Showing posts from tagged with: healthy eating

Lunchbox ideas

With the return to school one of the things I here parents complain about the most is packing lunch boxes.

Here are some tips on packing a healthy lunchbox from Fresh for Kids Top tips for a healthy lunch box
  • Always include fresh fruit and vegetables. Vary the selection to keep it interesting.
  • Offer a variety of whole grain breads, rolls, pita bread and flat breads.
  • Use avocado as a spread instead of butter or margarine.
  • Use reduced fat dairy foods. Cheese and yoghurt are ideal.
  • Kids need a serve of protein at lunchtime. Ensure you include lean meat, egg, peanut butter, chickpeas or tuna.
  • Add a chilled bottle of water and limit juice.
  Keep it fresh - packing the lunchbox It’s important to keep food in the lunch box cold to inhibit the growth of harmful bacteria. Pack the school lunch in an insulated lunch box and include a small freezer brick or freeze a bottle of water and pop it into the lunchbox to keep food cool.   Helpful tips for adding fresh fruit and vegetables to lunch boxes
  • Kids like fresh fruit cut and ready to eat. Fruit salad is the ideal lunch box solution; it’s colourful, easy to eat and bursting with vitamins.
  • Offer different seasonal fruits each day for a change in flavour, colour and texture.
  • Freeze fruits in the summer or for sport days. Simply pop the frozen fruit into a small sealable plastic bag or airtight container.
  • If including whole fruit in the lunchbox, select fruit that is a suitable size for a child to easily hold in their hand and eat (this is particulary important for younger children).
  • Peel and slice or cut fruit if possible and choose seedless varieties of grapes, watermelon and Imperial mandarins.
  • If you’re added tomato to sandwiches, place the tomato between fillings and not directly onto the bread. This prevents the bread becoming soggy.
  • When using avocado, mash or drizzle with a little lemon or lime juice to prevent the avocado from discolouring.
  • Mild tasting and crunchy lettuce varieties like Iceberg and Oak leaf and Lebanese cucumbers are ideal for kids.
  • Add leftover (or cook extra) roast pumpkin or sweet potato to sandwiches, wraps and roll fillings. Naturally sweet and loaded with beneficial antioxidants, roast vegetables team well with a range of fillings.
  • Make salads or salad sandwich fillings interesting by using a range of vegetables like grated carrot, snow pea sprouts, lettuce or rocket or baby spinach, sliced celery, tomatoes, avocado and cucumber.
  • Use a vegetable peeler to slice cucumber or carrots into thin ribbons for sandwich fillings.

Osteoarthritis and supplements

Osteoarthritis and supplements

Osteoarthritis is a common inflammatory condition characterised by joint pain. See below example. osteoarthritis knee Osteoarthritis affects 2.1 million Australians.  The prevalence is higher in women and joint symptoms are experienced by more than 25% of people aged 65 years or older. Osteoarthritis is particularly burdensome, on individuals and on the healthcare system and is the main reason for knee replacement surgery.  This is of great concern considering the projected rise in the aging population.   In recent years, omega 3 fatty acids (from fish oil), glucosamine and chondroiten have increased in popularity. Research into these and osteoarthritis is showing some promising results, however more research is still needed.   Should you take these supplements if you have Osteoarthritis?? You can as there is some worthwhile evidence but it should form only a small part of your management plan. Score your pain on a scale of 1-10 before taking the supplement, then after 3-6 months score your pain again to see if there has been any change. If you are taking chondroitin it is recommended that you take a supplement containing 800mg such as BioOrganics glucosamine 750g and chondroitin 400mg.   There is much stronger evidence to show that dietary induced weight loss (>10% of body weight) and physical exercise such as strength training and aerobic exercise can have a moderate to large improvement in pain, function and quality of life.   In addition, learning effective pain – coping skills have been shown to have positive outcomes not only for pain but also for function, stiffness and disability.  

14 Tips to get a better night sleep

14 Tips to get a better night sleep

  1. Eat for sleep: your body needs whole grains, nuts and green leafy vegetables to produce melatonin and serotonin – the sleep hormones
  2. Have your last meal 2 hours before bed so that digestion is complete, your blood sugar has stabilised and your body is ready for rest and rejuvenation. Make sure you are not going to bed hungry
  3. Drink enough water so you are not waking up thirsty during the night
  4. Make a lavender spray for your pillow (with water and pure lavender essential oil) lavender produces a deeper more restorative sleep
  5. Have a hot shower or bath 1-2 hours before bed – we sleep better on a decreasing temperature. As you get out of the hot bath your temperature will slowly decrease triggering sleep hormones to kick in
  6. Put lavender essential oil and magnesium salts in the bath. Magnesium is a known muscle relaxant and will help you wind down
  7. Have plants in your room to keep the air fresh (especially if you close all the windows)
  8. Switch off all electronic devices 2 hours before bed – back lit devices prevent melatonin from being released (which is our sleep hormone)
  9. If your mind is busy try reading a book in bed to calm the mind.
  10. Check your room temperature is somewhere between 18 and 25 degrees
  11. Expose your eyes to sunshine as soon as you wake up to stop melatonin and balance the bodies sleep / wake cycle
  12. Have a sleep routine: aim to go to bed and get up at the same time every day
  13. Avoid alcohol in the evening– it might help you to get to sleep but your sleep will be lighter, disruptive, and less restorative.
  14. 10pm is when melatonin production should be at its highest - so be sure to get to bed by 10pm every night.
download (1) MG spray

Melissa’s Birthday Blog


    Why do you love Pilates: Pilates is the most effective exercise for my body. Since turning 40 my body seems to want to fall apart at every opportunity it gets, but Pilates is holding me together - keeping my muscles strong and supple.  I love teaching  Pilates and see people move from a chronic pain state to being able to do the activities they want to do in life. One of the great things about Pilates is that anyone can do it and we can tailor the exercises to give you a perfect workout whether you're an elite athlete or about to have your 90th birthday. What is the best thing about being a physiotherapist? I have been a Physio for over 20 years now and I still get such a thrill helping people: whether it is reducing pain, improving movement, helping people with exercises or empowering people to make the lifestyle changes needed to live a healthier life. Best relaxation tip: On a day to day basis focusing on slowing down the breath and breathing more gently. My favourite way to relax is a hot bath with magnesium flakes, some lavender essential oil and a cup of herbal tea  - works wonders! Best lifestyle tip: Sleep more and sleep with a regular pattern. (9.30-6.30 works for me)   A good night's sleep fixes everything! Oh and gratitude: I try to start and finish the day with thoughts of gratitude for a happier more positive mindset. Favourite activity: As long as it is in nature it doesn't matter: bush walking, surfing, strolls on the beach melissa Favourite recipe: Oh so many to choose from, I love to cook delicious and nutritious food for myself and my family. At the moment our favourite breakfast is an acai bowl, I sneak all sorts of goodies into it: acai, chia seeds, flax seeds, avocado, spinach, bananas, berries, then sprinkle it with some nuts, seeds and fruit - a great healthy start to the day. A typical Sunday: I love to get out into the sunshine first thing in the morning usually down to the beach with my family and our dog, a stretch session, then settle in to relax with breaky, a coffee and the newspaper.  The afternoon is spent outdoors, usually at the beach having a surf and playing on the beach or if the weather doesn't allow for outdoor activities curling up with the kids for a Sunday afternoon movie.   melissa 2

Birthday Blog – Helen – Fabulous Front Desk Team


Why do you love Pilates? I love the way Pilates makes me feel strong. It is such a great way of strengthening the body assisting with posture, body awareness and most importantly, keeping any niggles of pain at bay. Why work at Pottsville and Cabarita Physio? I am lucky in that I work 10 minutes from home and I get to work with such a great team of people. I have personally felt the benefits of Physiotherapy and Pilates and I see the improvements and positive impact that it has on our client’s lives every day, making it a very rewarding job. Best Relaxation tip: Taking a moment each day for yourself. Just stopping to take a few deep breaths, steady your mind and reset/recharge. Best Lifestyle tip: Do things you enjoy and spend time with people you enjoy being with. Favourite activity: Spending time in the kitchen and garden is quite therapeutic for me. I really enjoy cooking for family and friends and just pottering around in the garden. Favourite Recipe: My favourite foods to cook would be Greek or Mediterranean style. I make a delicious slow cooked lamb shoulder – throw the shoulder in the slow cooker with some herbs, spices and lemon and leave to cook for the day. I like to serve it with Cous Cous and a nice leafy Greek style salad. The whole family love it and it’s great for entertaining. A typical Sunday: Sundays for me usually involve a late breakfast, some quality family time and then cooking something yummy for dinner.   helly  

Lunch Box Ideas

One of the things I dread most about the kids going back to school is trying to create a healthy lunchbox (that they actually want to eat!) everyday.

We all know eating a balanced lunch will help our children remain alert and active throughout the day as well as help with their concentration and focus during learning. The lunchbox should include: * Lean protein * Healthy carbohydrates * Fresh fruit and vegetables I use a stainless steel lunchbox for my own and my children’s packed lunch with a small frozen block to keep food fresh and bacteria away. As a busy mum here are a few tips I use: * Plan all lunches on the weekend (actually I plan all my meals on the weekend) * Do groceries on the weekend * Prepare and freeze: this works well for biscuits, muffins, scrolls etc * Pack the lunchbox the night before so it is ready to grab and go in the morning Some of the lunchbox favorites in my house include: Main meal: * Wholemeal wraps or sandwiches * Rice paper rolls * Sushi   Snacks:

* Veg sticks

* Hummus

* Fruit

* Boiled eggs

* Home made popcorn

* Home made muesli bars, muffins or cookies

* Rice cakes If you are having trouble converting your children to the healthy lunchbox, encourage them to help choose and prepare their own food. Don’t forget the WATER and remember to set a good example with your own healthy lunchbox !  

Melissa’s favourite Vegetable


(one of) Melissa's favourite Vegetables


Anyone who knows me will know I LOVE BROCCOLI!

It hasn’t always been the most famous green (or my favourite) but it is now being hailed as a “super food”. Broccoli belongs to the cruciferous family of vegetables along with kale, cauliflower and cabbage. It is a good source of: * Vitamin c * Folate * Vitamin K * Calcium * Fibre * Beta carotene * And other antioxidants Broccoli has a high nutrient content and a low calories which makes it ideal for people watching their weight. One of the antioxidants that broccoli is rich in is called sulforaphane – this has been shown to have a protective effect on the breakdown of cartilage cells which makes it ideal for people suffering from osteoarthritis. Remember the recommended daily intake of vegetables is 5 a day. (http://www.nutritionaustralia.org/national/resource/australian-dietary-guidelines-recommended-daily-intakes) I include broccoli in my diet in a variety of ways:
  • Add to a green smoothie
  • Dip (raw) into hummus
  • Make a broccoli pesto dip
  • Stir into curries, stir fry and pasta sauces
  • Steam and eat with protein (and other vegetables)
Information from www.myosteolife.com.au FullSizeRender