Category Archives: Health & Nutrition

Back Pain Relief Workshop

Spine Unwind – for back pain, neck pain and shoulder tension

Release, Relax and Restore balance

to your back, neck and shoulders.

When: Thursday 19 May at 7pm

Where: 27 Cresthaven Drive, Mansfield Q 4122

Spine-Unwind_RGB-300x86

Pain Relief Workshop

A gentle way to find pain relief. Give your body what is is craving. It will work better and more efficiently for you. Easy to do and most releases only take a minute or two.

What is even better is there is no pain associated with the releases. In fact you will feel more comfortable than you can imagine.

Easy ways to relieve back pain

Easy ways to relieve back pain

Phone 0429030111

to book your spot

In this workshop you will learn how to

  • Develop your personal “Pain Relief Toolbox” to melt away pain
    Learn how to reduce pain at your workstation
    Increase your stamina and efficiency in 1 minute
    Improve your posture without even trying
    Sleep deeply and well using a 5 minute secret weapon.

You will be surprised how simple these techniques are to learn and better still – how quickly they work for you.
Your body will reward you for taking the time to unwind the knots and tangles.

“I gained much more movement from the Spine Unwind Workshop. I had forgotten how good it can feel. Taking the time to learn and practice the exercises in the class made all the difference, I would highly recommend Spine Unwind Back Pain Relief Workshop to anyone with back pain or scoliosis”
Di J, long time back pain sufferer, Mother or 2

“Vicki helped me sort out some very long term issues with my knees, which turned out the be coming from my pelvis. She has helped straighten me out over the years. I highly recommend this gentle work to anyone with injuries old or new.”
Bryan P Business owner

BOOK NOW – 0429 030 111

LIMITED PLACES      $10

Small class sizes ensure you receive personal attention.
Light supper provided

PHONE VICKI 0429 030 111

to reserve your spot NOW

Fresh strawberries- delicious and good for your health

Strawberries Protect Your Health

Fresh strawberries are for sale everywhere in Brisbane in Spring. Delicious and good for you.

strawberry-smoothie

Strawberries Decrease Cholesterol levels

A lot of studies suggest that increased dietary intake of flavonoids – especially those found in berries – can reduced your risk of cardiovascular disease.    After eight weeks of drinking a frozen berry smoothie, 66 people with an average age of 49 had an 11% reduction of low-density lipoprotein (LDL; “bad”) cholesterol.

Their total cholesterol decreased and a marker of oxidative stress also decreased.

Yippee. Much more fun that taking Cholesterol medication :)

Full of Anti-oxidants 

Strawberries are abundant in essential nutrients and phytochemicals – (AKA anti-oxidants)  strawberries are a fruit for which previous studies have suggested a variety of health-improving effects.

Eating strawberries also improved other blood results such as the general cholesterol levels (both good and bad), antioxidant biomarkers (such as vitamin C) and  loads of other goodies.

“Strawberries consumption improves plasma lipids profile, biomarkers of antioxidant status,” the study authors encourage “further evaluation on a population with higher cardiovascular disease risk.”

Strawberries Decreased Chronic Health Problems

A 12 year study of 807 men and women aged 65 and older found  those who consumed the strawberry in season nowhighest levels of dietary polyphenols (AKA strawberries, blueberries and raspberries) were at 30% reduced risk of death and had a lower risk of chronic diseases.

The news gets even better when we learn that strawberries lower the glycemic index of other high GI foods e.g. white bread, white rice.  Highly colourful berries also lowered the insulin response.

Good news for Type 2 Diabetics and Insulin dependant diabetics.

Younger women appeared to benefit from eating more berries in a longitudinal study of nurses where the berry eaters had a much lower incidence of heart disease.

Strawberries Reduce Damaging UV-A Radiation

Strawberries have been found to reduce the UV-A (ageing) effects of the sun. The study authors conclude that: “our data show that strawberry contains compounds that confer photoprotective activity in human cell lines and may protect skin against the adverse effects of UV-A radiation.

Strawberries Help Absorb Vitamin B 12

As we grow older Vitamin B12 seems to be harder to absorb. Vitamin B 12 is needed for healthy bones and good balance.

“It doesn’t take much of these foods to make a difference. 2 cups of strawberries or a spinach salad a day works a lot better in keeping older people vital than a wonder drug.”

Dr Jim Joseph, from the Human Nutrition Research Center for Aging,

 And there is more….

Strawberries Assist Brain and Memory

strawberries and blueberries

Tufts University Human Nutrition Research Center on Aging (Massachusetts, USA) found that eating strawberries and blueberries may protect the brain from age related memory loss.

“The results strongly suggest that the benefits of both berries extend beyond the anti-oxidant and anti-inflammatory effects in brain.”

So if you want a long, healthy life you need to think about ways to increase your anti-oxidant levels to decrease the amount of inflammation in your entire body.

If you want to stay young, strong and healthy there will be a new category of ageing defense supplements on the market which will have a positive effect on you entire body.

Very exciting.

The risk of sitting too much

sitting simpsonsDon’t just sit there

Our day to day lives have changed a lot in the past 50 years. Changes in technology has meant that most of us spend a lot of our day sitting or being sedentary.

The problems beginning to appear include increased incidence of heart disease, diabetes 2, obesity, to name the top contenders.

Take a moment to think about how much walking and standing you do in a day and how often you sit for meals, work and travel. Alarming isn’t it?

But I go to the gym

Research shows that even “physically active” (which means you do 30 minutes or more of moderate-intensity physical activity on most, if not all, days of the week), you are still at risk of increased incidence of disease. Sitting less is the most important factor in staying healthy.

But I’m pretty active, aren’t I?

Are you really? Let’s say you sleep eight hours per day, the remaining 16 hours are typically filled with domestic and work duties.

Have a look at this example provided by the South Australian Health.

  • 7.00 am exercise: 45 minutessitting office
  • drive to work: 45 minutes
  • work on computer: 4 hours
  • eat lunch: 45 minutes
  • work on computer: 4 hours
  • drive home: 45 minutes
  • eat dinner: 30 minutes
  • watch TV/read/computer: 3 hours
  • 11.00 pm bed.

Total time sitting: 13 hrs 45 mins.

Breaking it up and get active – Sit less

Research suggests that no matter what your total sitting time is, regular interruptions from Get out of the chairsitting (even just by standing up) may help to reduce your risk of developing heart disease and diabetes.

It appears that resisting gravity is a very important task we perform daily. In fact if you stand  and move around every 30 minutes throughout the day you will reduce your risk of disease.

So get out of your chair and move about, take short walks to a colleagues desk instead of sending an email. Take the stairs, meet friends for lunch and walk about. Get creative and find ways to reduce your sitting time during the day.

Thank you for reading this article. I hope you have gained some useful insights and knowledge to maintain and improve your health.

Vicki Tate

 

Quick and Easy Pumpkin Soup

Quick and Easy Pumpkin Soup

So easy the kids can make this one.

Ingredients

1kg of Jap or Kent pumpkinpumpkin soup

1 large onion (chopped)

2-4 cloves garlic (crushed)

2 tablespoons butter

Pinch of cracked pepper – to taste

1 cinnamon stick

2 teaspoons chicken stock powder

water to just cover

To Serve

fresh coriander leaves -finely chopped

sour cream or yoghurt to serve

Method

  1. Gently heat the chopped onion, garlic, cinnamon stick and pepper in the butter until the onion is transparent
  2. While the onion is cooking – Peel, seed and dice the pumpkin into 2-3 cm cubes
  3. Mix the pumpkin into the onion and butter mixture and coat the pumpkin.
  4. Cook gently for about 5 – 10 minutes until the outside of the pumpkin pieces begin to soften
  5. Add only enough water to cover the pumpkin , add chicken stock powder (CAUTION- too much water will dilute the flavour – less is more here).
  6. Simmer for 10 minutes or until the pumpkin is soft.
  7. Remove the cinnamon stick
  8. Blend with a wand /stick blender until smooth
  9. Serve with crusty bread covered with melted cheese
  10. Drizzle each bowl with sour cream or yoghurt and Sprinkle with finely chopped coriander.
  11. Enjoy!!

Optional extras

Add sweet potato or carrots to the pumpkin pieces for a richer flavour.

Add curry spices for something a little different

Use coconut cream and water to cook the pumpkin.

 

5 Tips to Stay Healthy During Autumn

AutumnAt last the nights are cool and occasionally we are reaching for a vest or coat as we venture out at night .

The well known habit of eating a rainbow of colour can easily be transferred to the Autumn plate

My 5 tips best tips to help you eat healthy and live a vibrant, healthy life this Autumn season.

  1. Always buy fresh food in season.

A change in diet suits most people as the season changes. There are loads of yummy choices, These are some or my favourites – pumpkin, broccoli, sweet potatoes, beetroot, apples, pears, oranges and mandarins.

A delicious creamy pumpkin soup, roasted root vegetables, baked sweet potatoes, pears cooked in wine and delicious apple crumbles.

  1. Eat plenty of autumn colourseat fresh and colourful food

Dark greens, deep yellows and brilliant oranges are the colours of Autumn.

A good rule of thumb is to eat foods that are rich in a variety of colours to maintain your immune system and boost overall healthy antioxidants.

  1. Boost your immune system.

Change of season is the perfect time to think about ways to boost your immune system.

Be sure to take a good quality multi vitamin and mineral supplement. Our food just doesn’t have all the goodies we need to deal with our over full lives any more. I recommend  and take LifePak. It has all the essential vitamins, minerals, antioxidants and phytonutrients required for a healthy life.

  1. Embrace gentle movements.

Aussies love to get out and about in the summer time. But for some Summer is just too hot to be enjoyable. Autumn gives you the perfect weather to get your active gear on and get moving.

We spend too much time sitting in cars and behind desks and computers. Nearly all of us spend more than 6 hours sitting. So brush off the bike, skates and walking or dancing shoes and get active.

  1. Align your life with the season.

Autumn contemplationYou may find yourself making different lifestyle choices.

As the days grow shorter and cooler, give yourself permission to rest a little more. Read, meditate and catch up on a bit of lost sleep. Your immune system will love you for it.

Warm drinks, like hot cocoa, green tea and Chai tea or Chai dandilion are all warming and immune system boosters.

The next few months can be a nice time to slow down. Enjoy  some reflection time.

Take this opportunity to nurture yourself by eating fresh seasonal foods and live in alignment with the natural cycles.

I hope that these tips help you to stay strong and healthy!

 

Exercise – Treatment for Longevity

women jogging

A Queensland study at QUT found that exercise treatment for longevity benefited women who were prescribed exercise as medicine.

Debra Anderson and colleagues reviewed the literature to reveal that moderate to high intensity activity is essential to improve health outcomes in older women.

They reported that all studies found that “physical activity was associated with lower rates of cognitive and physical decline.”

The researchers also found that exercise or lifestyle activities that improved heart and lung capacity showed the most positive impact on physical health for women.”

These findings suggest that programs should support women to participate in regular exercise. This could be in either public health initiatives, home-based exercise programs  or organised group activities.

Around Brisbane you can find loads of free outdoor activities to incorporate physical activity within a healthy lifestyle. Our climate at present is perfect to get out and about. Take 30 minutes a day to get your heart rate elevated and get a little puffed.

VibroGym classes are another excellent way to improve your strength, agility and maintain a healthy weight. Sessions are available Monday ,Wednesday and Friday at Norman Park. They only take 20-25 minutes to complete and extensive exercise program with long lasting benefits.

The tailored and supervised programs suit people of all ages and abilities to engage in safe, low impact, high intensity exercise to obtain the positive effects of

  • increased lean muscle massVIBROGYM-fitness
  • Improving balance
  • Improved strength
  • Improved posture
  • assists in repair of injuries
  • increased flexibility
  • increased metabolism
  • increased bone density.

If you would like to get fit and trim on the VibroGym, call Vicki on 0429 030 111 for your free trial.

 

VIEW NEWS SOURCE…

Anderson D, Seib C, Rasmussen L.  “Can physical activity prevent physical and cognitive decline in postmenopausal women?: A systematic review of the literature.”  Maturitas. 2014 Jun 20. pii: S0378-5122(14)00206-0.