There are green smoothies and then there are green smoothies. I have made some that I have poured down the sink, and then others have had so much fruit in them my sugar levels would be sky high. 

But, I think I have perfected it and now I have my personal favourite combo. Not too sweet and not too chewy! 

This is my all time favourite and I have been having this every morning in Spring. This way I know that I have had my dose of green veggies at the start of the day and I it takes the pressure off throughout day because I am already ahead! I can feel the cleansing and purifying benefits. This is soooooo good!

Let's get started. You will need a juicer and a blender! This is key!

Ingredients

2 stalks of celery
1 cucumber
1 green apple
1/2 lemon
2 cups english spinach

Method

Juice celery, cucumber, apple and lemon. 

Add juice to blender with spinach and ice if you prefer.

Blend and enjoy!

So refreshing, revitalising and nutritious!

Alana 

When you’re in pain, it can take away from every other aspect of your life.

Time with family, your social life, hobbies, even your work—it’s so hard to focus, to really get through the day.
Not to mention, well… it hurts. And neck pain is its own special sort of suffering. We know how hard it can be, and we’re here to help you. Let’s run through it: why you’re in pain, what’s causing it, and what you can do.
Here’s how you can start feeling better right now.

Let’s Talk About Your Pain.
Do you work a desk job? Have you been in a recent car accident? Maybe you just text a lot and you’re constantly looking down at your phone.

Depending on the cause, neck pain can come in a variety of different forms and severities—from a pinched nerve to whiplash or postural problems to major injury.

If you’re reading this guide, chances are you know this kind of pain well, and it’s not just central to the neck, but can affect the shoulders and even cause headaches. It can be relative to one spot or it can radiate and fan across your whole upper body, including the arms. You may also experience numbing of the arms, muscle weakness and mobility issues.

Sound Familiar? Here are some of the most common neck pain instigators:

• Injuries and Whiplash
• Growing Older
• Osteoarthritis
• Spinal Stenosis
• Degenerative Disc Disease
• Poor Posture/Daily Habits

How Do I Know if It’s Serious?

When you type “Neck Pain” into Google, one of the most frequently asked questions that pops up is “Is a sore neck a sign of cancer?” Rest assured—that’s actually pretty rare. In fact, neck pain is something that will likely affect most adults at one point during their lifetimes. It’s nothing out of the ordinary, but… that doesn’t make it normal.
Simply put: It’s serious. Any amount of pain is serious.

That nagging tension? That knot on the top of your shoulder? It’s all a big deal, because the truth is that we’re not meant to live in pain.

Natural Ways to Ditch Neck Pain.
So, what can you do to feel better? A lot of people reach for those muscle relaxers or anti-inflammatories, which can actually do more harm than good. Here are some all-natural methods that may be able to help you out.
​
Anti-Inflammatory Foods
Not only does inflammation make your muscles more susceptible to pain and injury, but it can also slow down the healing process. When your neck is inflamed, it limits your range of motion, overall strength and flexibility. Since food fuels the body, and can be some of the best medicine around, consider adopting an anti-inflammatory diet that will do the body good.
Inflammatory

• Refined sugars and grains
• Processed meat and red meat
• Alcohol and soda
• Packaged foods
• Margarine, shortening, lard

Anti-Inflammatory

• Green, leafy vegetables
• Wild-caught salmon
• Bone broth
• Healthy fats like organic, unrefined coconut oil
• Probiotic foods (yogurt)
• Fermented foods

ICE Therapy
For tension and muscle soreness, ice therapy is a great form of pain relief! Cold restricts blood flow and reduces inflammation and swelling. Whenever there’s bleeding in underlying tissue—think sprains, strains or bruising—ice may help! But keep in mind, too much cold can hurt you. Don’t put bags of ice or packs directly on the skin, because that could risk skin, tissue or nerve damage. Instead, wrap it in a soft towel and set it on the area in question. And remember—no longer than 20 minutes a session!
Note that if you have bad circulation, then cold therapy probably isn’t for you. People with cardiovascular disease should always consult with their doctor before using cold therapy.

Essential Oils
Many people find success using essential oils topically when they’ve got sore or strained muscles—and it’s definitely worth looking into for natural pain relief. Depending on what kind of pain it is, there are a variety of options to choose from. Here are only a few!

• Peppermint Oil: Cooling and anti-inflammatory
• Lavender Oil: Relief from pain and swelling
• Sandalwood: Tension relief

But wait! Here’s a little bit of essential oil best practice. Most oils must be diluted with a carrier oil, like coconut or almond. There are some oils you can apply “neat” (directly on the skin), however, do your research first and test a small part of your skin to ensure you don’t have a reaction. Also, the essential oil industry is incredibly unregulated; be sure to purchase from a well-known brand that sells certified therapeutic grade oils. For individual recipes, take to the web! There are tons of tutorials you can find on YouTube as well as recipe guides provided by the brand you purchase your oils from.

Bedtime Neck Support
The kind of pillow you use absolutely has the ability to hurt or strain your neck. It’s time to invest in a quality pillow. Look for one that’s made of firmer foam and materials that press back, effectively supporting the head. It’s also crucial that your pillow contours to your head, neck and shoulders, offering built-in cervical support.
Pillows that support your cervical spine actually look a lot different than the ones you’re used to seeing. The center cavity provides support for both your head and neck. This can help you avoid experiencing or exacerbating headaches, neck sprains and strains, tingling and numbness in the arms and hands and more.

The Text Neck Stretch
A common reason for neck pain? Excessive texting! As you look down at your phone, it can push your head forward and hunch your shoulders. This puts strain on the spine and may result in headaches, neck pain, shoulder pain and loss of lung capacity. Of course, working on your posture is key, but stretching can be important too! Let’s open it back up with a quick stretch that may help you find relief:

1. Sit or stand with your hands behind your head.
2. With your elbows out, slowly squeeze your shoulder blades back.
3. Bring your head and shoulders backward, arching the upper middle back.
4. Hold this position for 10-20 seconds and then slowly release.

​
What If It’s Not Enough: Fixing the Root Problem
The tips listed above will help you manage your symptoms, and they’re great for temporary relief, but honestly, they won’t fix anything. In order to eliminate your symptoms for good, a thorough examination and diagnosis of the cause will ensure effective and safe treatment can be recommended. The neck houses the uppermost part of your spine (the cervical spine) and has the important job of holding up your head. Not only does it have this constant weight placed on it, but it’s one of the most utilized parts of the body.

Think about it—not a day goes by where you don’t actively use your neck. It bends, twists and moves in every way you need it to, and that really opens up its susceptibility to injury, strain and wear and tear.

Visiting a Health Associates Chiropractor will ensure you get to the root of your problem and fast track your recovery. Chiropractors are experts in the spine. They offer a variety of options to help you recover for soft tissue, exercises, dry needling and manipulation if recommended and with consent. Spinal manipulation is very safe and effective but is only on tool in their tool kit.

If you or someone you know is suffering from neck pain please consult a professional to get a clear and accurate diagnosis first. 

To make a booking with a Health Associates Chiropractor contact 9542 3330 or book online today. 

As the weather begins to heat up and summer is almost upon us, it's customary for people to put away their enclosed shoes in favour of more comfortable, summer-appropriate footwear like sandals and flip-flops. However, whilst people are often so focused on enjoying the beautiful summer days, they can often forget that the hotter weather and bad choices in footwear can wreak havoc on your feet. So to ensure that you make the most of the summer ahead, below are some things to be wary of and to take into consideration as the days get warmer.

Common foot problems encountered during summer
Although not exclusively seen during summer, the combination of increased outdoor activities, unsupportive footwear, and temperature changes means that podiatrists will commonly see a number of foot concerns come in through the treatment rooms. Some foot issues that we commonly see include:

• Dry and cracked heels
  
  • A combination of open heeled shoes such as flip-flops and sandals and reduced natural moisturization of the skin (often associated with hotter temperatures) predisposed the feet to become dry and calloused. In particularly bad situations, heels can crack which can become unsightly and painful.
    
  • THE SOLUTION: choose footwear with enclosed heels, apply moisturiser on the feet daily and consult a podiatrist for treatment of cracked heels and further advice on prevention methods.

• Foot pain
  • Whilst the nature of the foot pain varies, the more commonly seen variety is heel and arch pain. Often this is attributed to the regular use of unsupportive shoes, which causes stress to the delicate, soft tissue structures that stabilise your arches and foot joints. Barefoot walking for extended periods of time can also put a strain on these structures resulting in aches and pains which may get in the way of you enjoying your summer.
  • THE SOLUTION: quite simply, choose supportive footwear! Aim to choose sandals, flip-flops or shoes that have:
    • Support through the arch.
    • Cushioning and protection at the heel.
  • Long gone are the days of unfashionably designed supportive sandals. These days, brands like Frankie4, Bared Footwear, NAOT, and Ziera offer fashionable styles that will keep your feet comfortable, pain-free and supported whilst brands such as Orthaheel, Axign, Slappers and Birkenstock offer the same in flip-flop varieties.

• Corns and blisters
  • Often attributed to a combination of sweating, swelling of the feet, ill-fitting footwear and increased time spent performing physical activities outdoors, corns and blisters can cause enough discomfort to ruin your summer.
  • THE SOLUTION: always plan ahead! If you know you will be spending some time on your feet, avoid uncomfortable or tight shoes. Your feet swell during the day and any footwear tightness will be exacerbated eventually manifesting into a corn or blister. Where possible you should also consider wearing socks to control excessive moisture and provide a protective barrier for the skin. If you do end up developing a corn or uncomfortable blister, please do not attempt to treat them yourself, consult a podiatrist who can painlessly and quickly treat the problem and offer advice as to how you can prevent it from coming back.

• Athletes foot
  • Although it can occur all year round, athletes foot (caused by tinea fungi) commonly occurs during the warmer months. The problem is often a result of an excessive build-up of moisture between digits that are kept in a compressed state, which promotes fungal growth. The result is an irritating itchy sensation which can be spread to surfaces and/or other unsuspecting individuals via contact.
  • THE SOLUTION: always ensure your feet are as dry as possible, particularly in-between the digits. To minimize the risks of infection from communal surfaces such as pools or showers, it is advisable to wear pool or shower shoes as much as possible. If tinea has made a home for itself, it can be controlled using talcum powder and wearing socks that wick moisture away from the surface of the feet. If the skin becomes painful or concerning, seek the help of a podiatrist.

• Sunburnt feet
  • Finally, skin that has been sunburnt due to sun exposure is commonly seen in podiatry clinics during summer months although in most cases people do not complain of any symptoms. The issue here is, much like any other part of your body that is exposed to the sun’s harsh rays, your feet NEED to be protected. The simple fact is sunburn feet can be considerably uncomfortable and may increase your risk of skin cancer.
  • THE SOLUTION: when applying sunscreen, don’t stop at your ankles. Be vigilant when applying sunscreen and ensure that a generous amount is applied to the feet. If a sunburn does occur, application of aloe vera may help sooth the skin. If you do notice changes in the consistency or colour of the skin on your legs or feet, consult your general practitioner or podiatrist for a further check-up.

Above all, consistency and good forward planning is the best strategy for ensuring that you enjoy everything that summer has to offer. For any footwear advice or general skin or nail maintenance, our team are always here, so let us help you make the most of this summer season!

Anel Kapur (Podiatrist, Health Associates)




​

Once in a while you meet people that leave a big imprint on your heart. They have that special something that leave you inspired and fulfilled. Jo is one of those people. At Health Associates we are so fortunate to have such amazing and inspiring patients who put their greatest asset, their health, in our hands.

Jo has had some significant health hurdles to jump through. At one point her future was looking very grim. As she built her strength back she was looking for ways to get strong again and rebuild her ability and confidence. Her resilience, determination and never give up attitude has helped her go from strength to strength. 

She signed up for the Health Associates Walk2Run program 12 months ago and since then she has completed
amazing hikes through Australia and New Zealand, she runs regularly with the Gingerbread Runners and she lives life to the max.

​
Jo never gives up.
Jo is proactive and positive.
Jo gets the right health advice
Be like Jo!

Join the next wave of runners! 

Health Associates Walk2Run Program starts on the 23rd October!

Click here to find out more and to register!

When asked recently to write an article on knee pain and injury prevention and give my top three tips or exercises to treat or prevent knee pain - my response was typical as an expert in any field - how can I distill down a massive topic to three exercises? The truth is you cannot. So I came up with six of the best.

I frequently call the knee - the naughty middle child! Why?

The knee is a modified hinge! The knee is capable of flexion and extension and some small amounts of internal and external rotation only. However - the joint above (the hip) and the joint below (the ankle) have many directions of movement available - especially the hip - and therefore require lots of stabilisation. Indeed one could almost solely focus on the hip to treat the knee.


Top Six Exercises for Knee Injury Prevention

Here is my pick for strengthening exercises to prevent knee injury: Exercises shown here should always be demonstrated and supervised before they are performed to ensure correct technique and therefore optimal outcomes. Consult your local strength and conditioning expert, chiropractor or physical therapist for further instruction.

Always remember - every exercise has a regression to something easier, and a progression to something more difficult. If you need further help here please feel free to leave us a message and we can post an option to demonstrate. And again I can't reiterate enough - seek professional guidance before beginning any exercise program.

Chair Squat / Single leg sit to stand

A superb exercise almost every body can do to improve leg and hip strength. Place feet in a wide comfortable position hands in front of you like a genie, spine neutral position and sit back to touch your buttock on the chair. Stay leaning forward and rise from the chair (nose over toes) to stand up tall.

If this movement is to easy - it can be performed with a weight - or changed to a single leg option as demonstrated

Calf Raises

A simple exercise to build strength below the knee. Start with two legs and simply raise up and down avoiding rolling ankles - keeping the knee slightly bent and the feet nice and straight. Once you are able to perform 30 easily - progress to single leg calf raises - supported - and then progress to single leg unsupported. Once you can perform 30 single leg calf raises unsupported you get a high five from me - but then you can add weight with a dumbell or kettlebell etc.

Bridge - Hamstring Bias

Performed laying on your back like a normal bridge - but with your feet further away from your buttock than normal. Work up to 30 second holds. Once this becomes too easy progress to single leg lifts alternating sides. Progressions can be achieved by moving the feet further away from the buttock or lifting up and down from the ground repeatedly.

 Split Squat

A brilliant exercise for targeting the gluteals and the buttocks. Place the rear foot on a chair and lower down within your limits towards the ground over three seconds. Drive back up to the start keeping the knee in alignment with the foot minimising any deviation or twisting. Work up to 20 each side. Progressions.

 Side Plank

Aimed at the muscles in the lower back and the lateral hip. Perform with the bottom knee bent at first and then progress to feet stacked, legs straight, knees in alignment, hips stacked, shoulders stacked all directly above each other. Please be careful if you have a history of shoulder problems and seek supervision first.

 Adductor Plank

A tough exercise and should be progressed from the easiest version first. Provides strength for hip and knee stability in your adductor and groin muscles.

Progression (a) knee on chair with knee bent, bottom leg straight, lift and hold.
Progression (b) both legs straight thigh on chair
Progression (c) foot on chair bottom foot on floor
Progression (d) foot on chair with lower leg raised to chair
​
​Perform 30 second holds before progressing to the next option

Chiropractic is a practice that treats problems with the musculoskeletal system with specialised focus on spinal care.

The musculoskeletal system is made up of a person's muscles, bones, joints, cartilage, and tendons. It supports a person's body, allows them to move, and protects their organs.

Traditionally, chiropractic was based on the belief that problems with the musculoskeletal system caused disease through the central nervous system. This belief is no longer officially part of the practice.
​
Chiropractors apply hands-on therapy for musculoskeletal conditions.

The word chiropractic comes from the Greek words cheir (hands) and praxis (practice). As the name suggests, it is a hands-on therapy.

Chiropractic manipulation is the application of pressure to a person's spine or other parts of their body by a qualified chiropractic doctor, or chiropractor. This pressure allows a chiropractor to adjust and correct alignment.

Chiropractic manipulation aims to reduce pain and improve mechanical function, or the way a person moves.
Modern chiropractic is based on a spinal care model. But chiropractic manipulation has its roots in less scientific theories.

Historically, chiropractors believed that a misaligned spinal column could cause disease. This was thought to happen via the central nervous system and something called "innate knowledge".

The theory was called "vertebral subluxation complex". Early practitioners believed 95 percent of diseases were caused this way. They believed that chiropractic manipulation would correct problems in the musculoskeletal system and, in turn, cure disease.

Skeptics and scientists found this belief to be lacking in scientific basis. Early chiropractors also rejected the germ theory of disease and immunization. As a result, chiropractic lacked legitimacy in the eyes of the scientific community.

Chiropractic theory has since evolved. It is becoming more accepted as a treatment for musculoskeletal pain.
In 2009, a study published in the journal Chiropractic & Osteopathy explored the theory behind vertebral subluxation complex. It concluded that there was a lack of evidence to fulfil the basic criteria of causation. This meant it was unscientific for chiropractors to claim disease was caused this way.

In 2014, The International Chiropractic Education Collaboration put out a position statement making it clear that the profession no longer supported the vertebral subluxation complex theory:

"The teaching of vertebral subluxation complex as a vitalistic construct that claims that it is the cause of disease is unsupported by evidence. Its inclusion in a modern chiropractic curriculum in anything other than an historical context is therefore inappropriate and unnecessary."

The statement also clarified that a number of chiropractic education institutions do now support the World Health Organization's (WHO) immunization mission.

In 2016, an article in Chiropractic & Manual Therapies advocated for a new approach to chiropractic that would leave behind its "bad" unscientific elements. Aspects of the profession to be left behind included:
·         adherence to a flawed chiropractic ideology focusing on innate intelligence and vitalism
·         claims of cures for visceral and other non-musculoskeletal conditions
·         anti-vaccination propaganda
·         anti-drug and anti-medicine propaganda
·         an unhealthy disregard of clinical research, evidence-based practice, and non-specific treatment effects including natural history and the placebo effect
 
The article went on to lay out a ten-point plan for modernizing the profession. This notably included the need for chiropractors to become "solely musculoskeletal practitioners with a special emphasis on spinal pain".

Modern chiropractors have, for the most part, left behind the belief systems that claimed spinal therapy could cure unrelated illnesses.

Although the chiropractic profession has evolved, there are still some chiropractors that believe in unscientific theories.

Chiropractors who hold on to beliefs that the rest of the profession has left behind are referred to as "straights".

Before making an appointment with them, it is a good idea to find out whether a chiropractor takes a modern or straight approach. This way, a person can make an informed decision about the sort of treatment they are due to receive.
 
Treatment from a chiropractor will often focus on the spine and use massage, heat/cold, and relaxation techniques.

When a person first visits a chiropractor, they may ask questions about musculoskeletal pain. The chiropractor will then examine the person physically, focusing on their spine. The chiropractor may also perform other tests, such as X-rays, to determine the necessary treatment.

If treatment is needed, the chiropractor will develop a treatment plan. Treatment normally involves using the hands or a device to quickly apply controlled force to a joint. The aim of this is to improve the quality and range of physical movement.

Other treatments the chiropractor may offer include:
·         heat and ice
·         electrical stimulation
·         relaxation techniques
·         exercises
·         counselling around lifestyle factors that affect musculoskeletal health
·         dietary supplements
 
There is growing evidence to suggest that chiropractic manipulation may be an effective treatment for:

Neck pain: According to a 2017 literature review, chiropractic workplace interventions may reduce self-reported mechanical neck pain among office workers.

Lower-back pain: A 2016 study found moderate evidence that chiropractic care may be as effective for lower-back pain as physical therapy. A 2017 systematic review found that spinal manipulative therapy was associated with modest improvements in pain and function for those with lower-back pain.

Chest pain: A 2016 study found chiropractic care to be more cost-effective than self-management for chest pain. It can be seen as a good primary care approach for those with non-specific chest pain.

As the profession has evolved, chiropractic has gained legitimacy as a complementary medical practice. In some countries, it is now considered to be part of mainstream medicine.

In Switzerland, chiropractic is now considered a primary medical profession. According to a 2016 article, the training programme chiropractors go through in Switzerland sets them up to become experts in primary spine care.

There is no evidence that chiropractic works as a treatment for health conditions that do not relate to the musculoskeletal system.

Chiropractic adjustment involves manipulating the spine. This may cause mild side effects such as:
·         increased pain
·         discomfort
·         muscle stiffness
·         headache
·         tiredness
·          
A 2007 study looked at the safety of chiropractic care for neck pain. It found that although side effects were common, they were rarely severe or long-lasting.
​
The study concluded that the benefits of chiropractic care for neck pain outweigh the potential risks.
Research also suggests chiropractic manipulation is safe for those with lower back pain. A 2016 study found no serious side effects of chiropractic care for lower back pain.

Source:https://www.medicalnewstoday.com/articles/308917.php
 

Barbs experience is nothing less than inspiring. Not only did she complete the C25K successfully, she went on to finish a life long goal of hers to run the Sutherland to Surf!
Take the next step and sign up for the Health Associates Couch 2 5km! What are you waiting for!

Often the simple things are overlooked. Health is advertised and marketed as products or services that are outside of our control. Pills, potions, lotions and programs all created to improve your quality of life. There are places for these in ones overall health, but often coming back ourselves, looking at our lifestyle, habits and behaviour is where we will experience the greatest benefits.

According to the Sleep Health Foundation Australia is on the grip of a sleep deprivation epidemic which has a staggering impact on our nations productivity, risk safety and mental health. Research conducted by the Sleep Health Foundation revealed that 33 to 45 percent of adults sleep either poorly or not long enough most nights, facing each day with fatigue, irritability and other negative side effects of sleep deprivation. 

If you are suffering side effects from poor sleep, the Sleep Health Foundation recommend these tips:

Stick to a routine
Try to go to bed at the same time every evening and get up at the same time every morning. 
Take care with food and drinks 
Avoid all stimulants like caffeine and alcohol for at least an hour before bed and finish eating at least two hours before bed. 
Wind down and relax before bedtime
Have a buffer zone before bedtime to, review the day's activities and work out a plan of action for the next day.
Lower the lights
Your body clock is affected by light, so turn off bright overhead lights and lamps and put aside your smart phone, computer or iPad at least an hour before bed. 
Make sure your bedroom is comfortable 
Keep your bedroom quiet and dark with comfortable bedding suitable for the season.  No TV in the bedroom! 
Don't lie awake watching the clock 
Staring at the clock when you can't sleep actually increases the stress hormone known as cortisol in your body, making it more difficult to fall asleep. Try turning your clock away from you.

Of course, there can be many reasons why you may be having poor sleep and seeking help from a professional is always recommended. 

Start with the simple things and get back to basics. Eat well, sleep well and live well. 

Twice a year Health Associates organises a Couch to 5km program. A low cost, high quality learn to run program to encourage our community to not only move more, but to move well. As experienced runners and running coaches, Chris and Alana have built a strong program and strong team to deliver what we believe to be one of the most comprehensive running programs for beginners in the shire at affordable prices.

This month we had over 20 runners complete the Menai Park Run, completely redefining what they thought they we capable of. Some have never run, some never visioned themselves as endurance runners and most are juggling the millions of commitments that comes with working age and parenthood. 

​We are so proud of all our runners and the effort you put into the program. It has been a hard season with so much illness that set many of our runners back. But they persevered and have achieved outstanding results. 

Thank you to all our participants for taking part in the program and allowing us to support and guide you. We really love to be able to encourage an active and healthy community and we are really grateful for your belief in us.

See you at the next C25K in 2018

​Chris and Alana