Easy Christmas Salad that’ll make you smile

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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



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.



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.

6 Reasons to Use Apple Cider Vinegar This Winter

Apple cider vinegar (ACV) might sound like one of your mums old remedies but it is an amazing health tonic with myriad of uses. Here are just 6 reason you might want to give it a try this winter.

  1. Clears Sinuses: Drinking a tablespoon of ACV diluted in a warm glass of water can help break up mucus.
  2. Soothes A Sore Throat: Combine 1 tbsp ACV, 1 tbsp cayenne pepper and 3 tbsp raw honey in a glass of warm water and drink.
  3. Boost Energy: Simply add a little to your morning tea or water for a quick boost.
  4. Exercise Fatigue: Drink a tablespoon of ACV in a cup of water after your workout to alkalize your system and fight lactic acid. It also contains amino acids that help repair and rebuild muscles and fight exhaustion.
  5. Cramp Relief: rubbing ACV on muscle cramps can diminish the intensity and pain.
  6. Soothe Sore Muscles: Add a cup or two of ACV to a hot bath and soak for 10-20 minutes.

We suggest Bragg’s Organic Raw Apple Cider Vinegar

Juice – Immune Booster

Try this juice combo for an immune boosting effect.

1 whole carrot – washed but not peeled

1 whole orange, peeled

½ lemon, peeled

small slice of ginger

Pinch of turmeric

Pinch of cinnamon

1  1/2  cups filtered water or coconut water

Combine all the ingredients into a good high performance blender. Blend until combined.

Serve in a large glass & enjoy!

Immune Booster Juice

April is Sleep Month Here @ CHC

Good Sleep is a vital piece of your health puzzle; just like fueling your body with a balanced nutritious diet, moving your body every day, maintaining a positive outlook on life and having your brain – body/nervous system connection running well, free from interference. Rest and sleep is one of the key requirements for your body to achieve true health.

We ask a lot from our bodies’ everyday and although we don’t yet understand exactly why we need sleep so badly, scientists believe it restores us physically and helps us organise things in our brain. We do know, however, that we can’t live WELL without it.

The amount of sleep varies from one individual to the next but 8 ¼ hours is the average requirement for adults. Some people can cope very well with much less and some need much more every night.

Sleep is actually an active state, we used to think that everything shuts down when we sleep, but over the last 60 years scientists have discovered that our brains are actually very active while we sleep. In fact, some parts of the brain use more oxygen and glucose while asleep than when awake.

Sleep changes across the night in cycles of about 90 minutes. There is Rapid Eye Movement (REM) sleep, in every cycle, even if only for a short time.

Over the course of a night, deep sleep occurs first. The first three hours of sleep have the deepest stages of sleep (Slow Wave Sleep). Later on in the night we have more of the type of sleep where we have vivid dreams (REM Sleep).

We also have very brief Arousal Sleep times throughout a night’s sleep. We are not aware of most of these Arousal times and we forget most dreams.

The timing of our need for sleep is based on two things. The first is how long we have been awake. The second is our body clock. If we stay awake all night we will feel more tired at 4am than at 10am. Scientists call the time between 3am and 5am the ‘dead zone’. It’s when our body clock makes us ‘dead’ tired.

Falling asleep can be hard; you can’t actually force yourself to fall asleep – just like you can’t consciously digest your food faster. Sleep onset is not something we can control. We can only create the right conditions for sleep – both in our minds and in our environment.

Here at CHC we have teamed up with Sleepy’s- The Mattress Experts to have a chiropractic CAA tested and endorsed bed for you to trial in the CHC office for the month of April. If it is time to update the mattress Sleepy’s has some awesome deals on offer just for CHC practice members, check them out next time you are in the office.

We are also hosting a sleep workshop here at Complete Health Chiropractic 7-8pm Wednesday April 27th 2016, so you can learn how to create the ideal conditions for both, your mind and your environment to get the best sleep possible, which will contribute to your journey to true health. Make sure to book your seat on 9413-3090 or on your next visit to the office!

sleepys bed