Focus on Back – by Bronwyn ward
Since prevention is by far the best way to look after your back this winter, here are a few tips to keep yourself healthy and pain-free:
A strong back is a happy back
It's never too late to strengthen your back muscles, and this will go a long way towards preventing back injuries and aches and pains. The key lies in strengthening your core muscles. Your practitioner can advise what type of exercise would best suit you.
Good mood = good back
Along with physical stress, mental and emotional stress also adds to the strain on your back. Make time to look after your mind as well as your body. Breathe deeply; take a few minutes out of your busy day to take a few slow deep breaths to increase oxygen to the brain. Try to do something fun and relaxing every day.
Don’t stiffen up
When sitting for long periods of time, get up and move about, get a glass of water and roll your shoulders. When standing for long stretches, shift your weight from foot to foot.
Snowy hazards
Be mindful of slippery steps, footpaths, parking lots, and drives. Wear appropriate footwear that has a rough sole with enough tread to help prevent slips and falls. When shovelling snow, bend from the knees, not the waist. Get help if you aren't in top shape, listen to your body and work within your limits.
Monday, 11 February 2013
Monday, 4 February 2013
Happy Food
Fresh from this month's newsletter, a mood bosting recipie from our Complementary Therapist Bronwyn...
Eat ‘happy foods’ this winter high in Omega 3, B vitamins and amino-acids. Try this mackerel salad for your lunchbox which ticks all the boxes:
200g wholemeal couscous (provides dietary fibre)
3 oranges – two peeled and sliced, one juiced (Contains inositol which has been linked to regulating serotonin and insulin)
2 Tbsp white wine vinegar (good for digestion and may improve uptake of nutrients)
1 Tbsp manuka honey (High in antioxidants and a good boost for the immune system)
2 Tbsp sesame seeds (High in calcium and amino-acid threonine which has been linked to reducing depression)
150g smoked mackerel (High in Gamma-Amino Butyric Acid or GABA which may provide mood-elevating effects by blocking feelings of anxiety and stress)
Small bag of watercress or rocket (High is stress busting B vitamins and iron)
Cook the couscous as per instructions on packet. Whisk juice, vinegar, honey and sesame seeds to make dressing. Combine all ingredients to make a healthy happy salad.
(Alternatively, a small bar of dark chocolate with chilli could raise serotonin and provide antioxidants for fighting off the winter nasties)
Eat ‘happy foods’ this winter high in Omega 3, B vitamins and amino-acids. Try this mackerel salad for your lunchbox which ticks all the boxes:
200g wholemeal couscous (provides dietary fibre)
3 oranges – two peeled and sliced, one juiced (Contains inositol which has been linked to regulating serotonin and insulin)
2 Tbsp white wine vinegar (good for digestion and may improve uptake of nutrients)
1 Tbsp manuka honey (High in antioxidants and a good boost for the immune system)
2 Tbsp sesame seeds (High in calcium and amino-acid threonine which has been linked to reducing depression)
150g smoked mackerel (High in Gamma-Amino Butyric Acid or GABA which may provide mood-elevating effects by blocking feelings of anxiety and stress)
Small bag of watercress or rocket (High is stress busting B vitamins and iron)
Cook the couscous as per instructions on packet. Whisk juice, vinegar, honey and sesame seeds to make dressing. Combine all ingredients to make a healthy happy salad.
(Alternatively, a small bar of dark chocolate with chilli could raise serotonin and provide antioxidants for fighting off the winter nasties)
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