To help with your planning for Chiropractic treatment with Dr. Alexandra Mackey during the festive season, we would like to confirm our Christmas Opening Hours for 2018.
If you would like to make an appointment before the close of the 2018 calendar year, please contact us via phone on (07) 3341 1505 or email us at email@example.com.
On behalf of everyone here at Innate Vitality, we would like to wish everyone a safe and Merry Christmas! We are grateful for your ongoing support and we hope you have a prosperous 2019.
We are excited to announce our new Chiropractic hours. If you would like to schedule an appointment, please do not hesitate to contact us on (07) 3341 1505 or email us at firstname.lastname@example.org.
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.
We wish to inform you that Dr. Alexandra Mackey will be taking maternity leave beginning on Wednesday 1st August 2018 and returning on Tuesday 2nd October 2018.
While Dr. Alexandra Mackey is on leave, she will not be available for appointments and will not be providing treatment during this time.
Please contact Innate Vitality directly on (07) 3341 1505 to schedule an appointment before Wednesday 1st August 2018.
If you have any particular concerns or questions prior to about how your needs will be addressed during her maternity leave, please do not hesitate to contact the practice.
We appreciate your understanding and support. We look forward to servicing you when Dr. Alexandra Mackey returns on Tuesday 2nd October 2018.
It is our pleasure to inform you that Innate Vitality will be solely located at the Rochedale Clinic from Monday 16th April 2018. We will no longer be available from our Springwood location.
The address is 617 Priestdale Road, Rochedale South, QLD, 4123.
Our only contact number will be (07) 3341 1505, which is the current contact number for Rochedale. You can continue to email us at email@example.com.
We look forward to serving you at the Rochedale Clinic. Please contact us directly with any questions you may have concerning our new location or our services.
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
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!
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 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!
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 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.
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.
|December is the time of year that we tend to overindulge in Christmas food and drinks. Our calendars are filled with work parties and family get-togethers. It is the time that we share an abundance of food such as buffets, finger foods and Christmas gifts like candy canes, chocolates and Christmas pudding.|
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:
We hope these tools can assist you in staying healthy over the Christmas break. Have a Merry Christmas and a Happy New Year!
Please see below Innate Vitality's Christmas Hours for 2017. Please note we will be closed from Friday 22nd December and will reopen on Tuesday 2nd January 2018.
Please be advised that Dr. Alexandra Mackey will be altering her available hours from 1st December 2017. Please see below her new hours that will be effective from 1st December 2017.
If you would like to make an appointment, please call (07) 3299 5596 or email firstname.lastname@example.org.
Please be advised that Innate Vitality will be closed from 10:30am on Tuesday 7th November 2017 for Melboune Cup.
Dr. Alexandra Mackey will be working from 7:00am until 10:30am on this day at the Springwood clinic. If you would like to secure an appointment, please contact the clinic on (07) 3299 5596 or email email@example.com.
Spring has sprung! However, with the heat we have experienced over the past week, one might think it is summer.
Dehydration is especially common during the warmer weather. This is because when the temperature rises, the body will cool itself by sweating. This results in the body losing fluid that is essential for the body to function normally.
Dehydration is the result of not repleneshing the appropriate amount of water that is lost during this process. Ensure you are drinking at least 6-8 cups of water per day to avoid dehydration during this warm weather.
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 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:
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.
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.
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.
|We would like to inform our patients that Dr. Alexandra Mackey will be away during the Easter period. For all bookings and enquiries, contact the practice on (07) 3299 5596.|
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.
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
Studies have found that turmeric has a variety of medicinal benefits! This is why you should include turmeric in your diet. Try adding turmeric into your diet by mixing it with rice, adding it to a smoothie, mixing it into your tea, placing a pinch to your eggs and many other ways!
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.
This is classified as one repetition. Complete 10 repetitions of this exercise.
Exercise 2: Side Bend.
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!
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."
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.
|Do you drink enough water a day? Did you know that approximately 60 per cent of your body weight is water? The human body continuously loses water. This loss occurs unknowingly, through regular bodily functions such as breathing, digestion and sweating (occurring during warm and even cool conditions). Therefore, it is common that we may incorrectly estimate the amount of water we require to ensure our water levels maintain equilibrium.|
As you know, water is a requisite for life. Water is a requirement and extremely important for most functions in the human body, including:
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.
|We wish you all a happy and safe Australia Day 2017 from everyone here at Innate Vitality. Please be advised that Innate Vitality will be closed on Thursday 26th January.|
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:
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.
|We are already half way into January! Time flies when you are having fun. Start the new year with new brows! Receive 50% OFF your next brow sculpture with our Beauty Therapist Jana. T&C's apply.|
|We have made it even easier for you to track our Chiropractor Dr. Alexandra Mackey! Here is the new Chiropractic hours and locations for 2017. For all booking enquiries, please contact us directly on (07) 3299 5596 or email us at firstname.lastname@example.org.|
Here at Innate Vitality, we love to educate and inform our patients with as much knowledge as possible in order to reach optimum health and vitality. Statistics currently show that two thirds of Queenslanders are not in very good shape. Eating better and exercising at least 30 minutes every day provides a range of benefits including but not limited to sleeping better, decreased back pain, reducing your risk of injury and also increasing your metabolic rate, so you burn more calories while at rest.
We all know how old we are, but do we really know our Health & Fitness age? This is a super fun and informative way, through the Queensland Government, to find out exactly where your Health & Fitness currently lies and where you could improve. Calculate your Health & Fitness age today by pressing the picture below, and take action to become a healthier you.
Prep time: 5 minutes
Cook time: 5 minutes
Serves: Makes 4
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:
Why not treat your loved one to some
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.
|Low-fat Yoghurt ? Low-fat Yoghurt is rich in calcium, probiotics and protein, which together assist in maintaining healthy gut flora, healthy bones and muscle regeneration. When choosing Yoghurt, look out for low-fat varieties, as this is best for good heart health and better weight management.|
|Edamame or Spiced Chick Peas ? If you want something with a bit more spice, there is nothing better than Edamame or Spiced Chick Peas. These snacks are rich |
|Slice of raisin toast ? A source of Low GI Carbohydrates to help keep you feeling fuller for longer.|
|This week is Queensland Mental Health Week. Share how you value mental health and wellbeing at home, at school, at work or in your community. |
Good mental health and wellbeing is the foundation for thriving individuals, families and communities.
Stronger mental health and wellbeing brings benefits in terms of:
As we proudly stock a variety of goodMix Superfood products, this delicious recipe is a must try!
This recipe makes approximately 16 servings.
420g organic butter or coconut oil (I know it's a lot)
1. Preheat the oven to 180 C
Thanks to goodMix Superfoods for a great recipe.
Visit www.goodmix.com.au for more fantastic and healthy
Collect your very own hard copy from Innate Vitality today!
This month is Tradies National Health Month. A recent health 'snapshot' prepared by the Australian Physiotherapy Association found Australia's trade industry continues to have
This statistic is a huge concern for tradies who rely on their bodies to generate income. If you are going to build a career doing manual work, taking care of your body with these simple solutions will ensure you reduce the risk of injury, get back on the job faster and ensure a longer career in the industry.
Common Problems &
Lifting or Handling Objects
Chiropractors can teach proper lifting/ loading/ bending techniques, assess muscle
Steel Cap Boots
Steel cap boots are often a requirement on work sites for obvious Health and Safety purposes. However, these types of boots can fatigue the feet and legs faster and their
The best way to prevent this occurring is through the use of cushioning in the boot. For those whose bodies are subject to constant vibration (for example, who use or are exposed to a jackhammer regularly) or are stationary for longer periods of time, extremely cushy insoles are ideal. For those who are constantly moving, a boot with a toe-spring or with a stiffer frame is recommended.
Regular and prolonged wear of heavy and unbalanced tool belts can place extreme stress on the lower back and contribute to the development of back problems and other health concerns. Although the belt is a work-site necessity for
Epsom Salt is a naturally occurring pure mineral compound of magnesium and
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
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
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 email@example.com
Try this delicious recipe from our supplier goodMix superfoods! Innate Vitality proudly stocks goodMix superfood products, including 'Blend 11' required for this
Recipe makes approx 15 balls @ 50g each
Visit www.goodmix.com.au for more fantastic and healthy
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
Foam Rolling works like deep tissue massage, at
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
All these benefits work to minimise the chance of injury and decrease recovery time after a
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.
To prep: 0:20 To cook: 0:45 Serves: 4
Exam time is hard. There's the long nights, the lack of sleep, the copious amounts of coffee. It is extremely
Prep time: 0:10 To cook: 0:30 Serves: 4
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
It is best to use ice for acute pain caused by recent tissue damage or when a recent injury is red,
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.
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
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
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
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
Give this treat a go if you are looking for something a bit healthier than those sugar laden chocolate Easter Eggs!
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:
What to Expect
To determine the pain or condition
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
For more information or to book an appointment with
goodMix is a specially formulated mostly organic mix of gluten-free ?super-foods?, designed not only to tantalise your taste
The mix is perfect for providing the things we need but
- Increasing energy levels
- Help with maintaining a
- Improve skin, hair and nail health
- Normalise blood sugar balance
-Help decrease high blood pressure
-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.
Innate Vitality is
What is the CDM Plan?
The Chronic Disease Management (
Am I eligible?
To be eligible to receive BULK BILLED services you must suffer from a chronic medical condition (one that has been or is likely to be present for six months or more). If your GP deems you eligible, you can be referred to Innate Vitality under a
Your GP will decide this with reference to your medical conditions, care needs and the general guidelines set out in the Medicare
How long does it last?
A Medicare rebate is available for a maximum of five (5) services per patient per
Do I have an out-of-pocket expense?
If a provider accepts the Medicare benefit as full payment for the service, there will be no out-of-pocket cost.
For more information visit:
If you feel you suffer from a chronic medical
Why not make your very own Banana Bread with the goodMix range!
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
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
Preheat oven to 170 degrees.
Place loaf in
Serve with butter and or honey or
Just like that, another year has passed! A New Year provides the perfect opportunity to create some healthy and positive changes in your life. New Years Resolutions can be wonderful to set goals, boost morale and provide that fresh kick of motivation that may have dwindled towards the back half of 2015.
It is important we set goals in a way that won't set us up to fail. It's a harsh reality but extremely strict, vague and just plain old unrealistic resolutions (I'm looking at you fad-diets) won't bring us any closer to achieving our long term/ end goals.
Below are some handy hints on how you can set yourself up for success and make 2016 your healthiest year yet.
1. Write down your End Goals & How-to Steps
2. Exercise for fun, not punishment!
3. Stop with the Diets
4. Pack your own Lunch
5. Utilise social media
6.Get to know Portion Control
7. It's okay to slip up
We wish all our patients and readers a happy, healthy and safe 2016.
|It is important we take care of our minds and bodies in order to be the happiest, healthiest version of ourselves. |
Follow these simple tips and take the first steps towards a more healthy lifestyle today!
A common problem we see with our patients is the presence of subluxations in the spine.
What is a subluxation?
A subluxation is a
If left untreated, subluxations may lead to:
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.
Do you suffer from backaches and/or neck pain? Whilst it may feel a bit awkward to correct at first, Innate Vitality recommends you practice these posture techniques. Here are some common posture mistakes you could be making without even realising!
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.
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.
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
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
There are two theories used to explain BPV:
What are the symptoms?
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.
We often have patients present to the clinic experiencing Hip Flexor problems. Click on the image below to watch a short video and learn some interesting information about Hip Flexors.
|The lower back muscles support and |
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
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