Don’t Suffer from Text Neck!

Text-neck

Smartphones are such a convenient gateway to catch up with friends, entertain & to just pass time. BUT! Have you ever thought about how long you are looking down at your screen or tablet for those hours of fun? Looking down at the screen can have a negative effect on your neck and spine over a period of time…so here are just some tips to combat the “Text Neck” issues when using your mobile device.

  • Take a break from your phone. It is easy to forget so set an alarm on your phone as a reminder.
  • Raise your phone so that it’s closer to eye level. This way you won’t have to tilt your head forward and strain your neck.
  • Stretch your neck from time to time. Changing positions can help alleviate stress on the neck and spine.
  • Work on your posture. It is important to work on a maintaining a good posture. Being mindful about this will contribute greatly to your spinal health. The CAA Back App has an inbuilt reminder function to help you manage your posture.
  • Stay fit and active – a strong back and neck are better equipped to handle stress. Incorporate exercise into your daily routine to strengthen back and core muscles.

Just remember! Prevention is ALWAYS better than cure! Applying these small tips to your lifestyle can even improve your overall health! If you would like to know more about improving your lifestyle make sure to speak to your local chiropractor today!

Sourced from: https://chiropractors.asn.au/blog/heads-up-texting-is-literally-a-pain-in-the-neck/

 

Self-loving Mantras

Girl jumping into the sunshine

During March & April CHC is celebrating “Self Love”.

Learn how “Self-loving Mantras” could improve your day.

So what is a Mantra?

A mantra is a word or phrase which is repeated often or that expresses someone’s basic beliefs. It is often associated with praying or meditating.  People often use mantra’s to keep them focused & positive. Mantras even have the ability to affect our daily actions.

How do I start?

Start today by picking one self-loving mantra from the list below and repeat the phrase in your mind. You can do this while you are:

  • Eating your breakfast/lunch/dinner
  • On your work break
  • Lying in bed just before you go to sleep
  • Waiting in line for a coffee
  • Sitting in traffic
  • Brushing your hair/teeth
  • Before you start your shift at work

Now because all mantras are different this can mean they provide different benefits. Some may benefit you more than others. Feel free to switch it up if you find one mantra is not making you feel any different. It should only be a matter of days before you start feeling more confident and loved.

Here are ten Mantras I found from an awesome article titled “10 Powerful Self Loving Mantras” by Sarah Samuel

I love myself. I am a beautiful, unique spirit. There is no one else quite like me.

I am worthy of love. As a creature on this earth, I am worthy of being loved and cherished by others. My worth is untarnished by my imperfections or the way others see me.

I am worthy of good things. It is ok to want the best for myself and to pursue the things that bring me joy and happiness.

I can choose positive thoughts. I understand the power of my self-talk and choose to select thoughts that are uplifting and positive.

I let my happiness be visible to others. My happiness overflows from me. I can use my happiness to bring joy to others.

I am strong. I have many strengths that I use to navigate the ups and downs of my life. I am tougher and braver than I look.

I am becoming. I am becoming the person I want to be. Each day, I work to make myself more the person I want to be.

My life is moving forward perfectly. Each bump in the road is there for a reason. Everything is happening according to a greater plan.

I am confident in my decisions. I am the creator of my own destiny. I stand behind the things I do and say.

I surround myself with loving people. I can choose the people I allow into my life. I choose to surround myself with people who love and adore me.

Healthy Banana Bread!

healthy-banana-bread-recipe

Ingredients:

  • 2 medium bananas (make sure it is very ripe and mashed up)
  • 2 1/2 tbsp (50g) honey
  • 3 1/2 tbsp (50g) butter or coconut oil, melted
  • 4 eggs (~200g)
  • 1/2 cup (55g) coconut flour
  • 1/2 cup (50g) almond meal
  • 3/4 tsp baking soda

Directions:

1. Preheat your oven to 170C/340F.

2. Grease and line a small loaf tin (21cm x 7.5cm deep loaf tin) and set aside.

In a medium mixing bowl, mash your bananas and add in your honey, melted butter/coconut oil and eggs.

3. Mix in your coconut flour, baking soda and almond meal and allow to sit for two minutes. The mix will look really runny at first, but the coconut flour will soon absorb the liquid and form a thicker batter. It’s more of a pancake batter consistency than a thick cake batter, however, if your mix is extremely liquidy, add in coconut flour one teaspoon at a time.

4. Pour your banana bread mixture into your prepared loaf tin and bake for 40 minutes to an hour (keep an eye on it – cooking times will depend on your pan size) or until your loaf is cooked through and a skewer inserted into the middle removes clean – If your banana bread is browning too quickly but isn’t cooked in the middle, cover it with foil.

5. Allow to cool completely before slicing.

We find this banana bread keeps best in a sealed container in the refrigerator and it will keep for up to a week. You can also freeze the slices by wrapping the slices individually and storing them in a sealed zip lock bag in the freezer.

Easy Christmas Salad that’ll make you smile

Image result

Ingredients:

200g each green beans, sugar snap peas & snow peas

150g baby spinach leaves

1 bunch mint leaves

1 red onion thinly sliced

1 pomegranate

1/4 cup mixed pumpkin, sunflower seeds & walnuts

1 block haloumi cheese sliced

 

Dressing Ingredients:

125ml extra virgin olive oil

1 tbs Dijon mustard

2 tbs red wine vinegar

1 clove garlic crushed

1 tsp caster sugar or 1tbs rice malt syrup

 

Directions:

Steam beans and peas until just tender (they should still crunch). Refresh in cold water and drain.

While beans are cooking toast seeds in a dry pan.

Add 1tsp of olive oil to the pan and heat. Cook haloumi slices on both sides until golden brown. Cool and tear into pieces.

Whisk dressing ingredients together. then toss in a big bowl with spinach, mint, red onion haloumi, seeds and pomegranate.

 

Enjoy.

Annette’s 30-day Yoga Challenge

It all started with an enthusiastic article by my sister-in-law, about how yoga changed her life for the better. Her yoga journey started with someone challenging her to participate in a 30-day yoga challenge.

To be honest, she looked so healthy, calm and even-tempered, that I just had to share in the yoga bliss.

I was directed to the Youtube Channel for Yoga with Adriene – 30 Days of Yoga.

It all starts off innocent enough. I’ve done some yoga before, so I had an idea what was coming. Every day’s challenge is between 10 to 35 minutes. Short challenges follows hard, long challenges, so it gives you some reprieve from aching muscles.

The gist of it is as follows:

Don’t push yourself. Have some fun. Try something new. Try some yoga!

The exercises contain stretches, poses, flows and breathing. And the favourite – Shavasana – resting pose at the end!

The instructor, Adriene, is a funny, goofy girl, who sometimes seems like she’s in the room with me. Just when my head starts to droop, she would tell me to lift and lengthen the neck. Or when I can’t hold the pose any longer, she would tell me: just one more breath.

Funny thing: My husband attempted this challenge with me. We must have been a pretty sight – two people doing awkward, yet syncronated movements in a small room, trying to imitate the presenter’s grace, but failing somewhat, especially where balance poses were involved.

The exercises are never break-neck hard, because you are urged to go at your own pace. You do feel your muscles the next day, though – they tell you loud and clear that you’ve been working them. You grow stronger, though, so it also brings a sense of achievement: Yes, I’m doing my bit for my body by participating in a hip exercise movement! Adriene has thousands of online followers.

Give it a go, your body will thank you for it. You will emerge stronger and upright – your chiropractor won’t complain!

  • – Annette Votteler.

Annette is our Massage Therapist on Fridays & Saturdays, and she will available from 25 November 2016.