Smart Goals

Applying the S.M.A.R.T. principle to your goal gives it structure and allows you to develop more meaning behind why you want to achieve it, therefore reducing the chances of giving up. From the beginning, this principle can help you get organized and achieve your goals one small step at a time.

Specific: The goal needs to be broken down into as much detail as possible. Who is involved? Why do you want to achieve this? What is it you would like to accomplish? Where will it be done? What are the requirements & what are the constraints?

Measurable: How are you going to track your progress & measure each outcome? How are you going to know when your goal is accomplished?

Attainable: Make sure your goal is not out of reach. How is your goal going to be accomplished? What are the logical steps to take?

Relevant: Is your goal worthwhile and will it meet your needs? Do you have the necessary resources to accomplish this goal? Is this goal in line with your long-term objectives?

Timely: How long will it take for you to accomplish this goal? When is the completion of this goal due? When are you going to start on this goal?

Curried Mango Rice Salad

Ingredients:

1 cup Brown rice

1/3 cup extra-virgin olive oil

1 brown onion, finely chopped

1 1/2 tablespoons mild curry powder

2 mangoes, sliced

2 Lebanese cucumbers, quartered lengthways, thickly sliced

1/2 cup sultanas

1 cup fresh coriander leaves

2 tablespoons lemon juice

1/2 teaspoon maple syrup

Toasted natural sliced almonds (optional)

 

Method:

  1. Cook rice in a saucepan of boiling, salted water for 12 minutes or until tender. Drain well. Rinse under cold water. Drain. Cool.
  2. Meanwhile, heat 1 tablespoon oil in a frying pan over medium heat. Add onion. Cook for 3 to 4 minutes or until tender. Stir in curry powder. Cook for 1 minute or until fragrant. Remove from heat. Transfer to a small bowl. Stand for 5 minutes to cool.
  3. Place rice, mango, cucumber, sultanas and coriander in a large bowl. Add lemon juice, maple syrup and remaining oil to onion mixture. Season with salt and pepper. Stir to combine. Add to rice mixture. Gently toss until well combined. Sprinkle with almonds. Serve.

2017 Kids Movie Day!

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Kids Movie Day is back!

Every year the Complete Health Chiropractic Team organize a Movie Day Outing for children who are a part of our practice! This year Kids Movie Day will be held on Thursday the 13th of July. Everyone will meet at the office and walk across to watch a movie at Hoyt’s Cinemas in the Mandarin Centre. Details of the event will be announced one week out from the day.

If your children would like to be a part of this day please email their full names to admin@completehealthchiro.com.au to reserve their seat! This day requires minimum 20 children to go ahead and Children must be a Practice member.

 

Chia Pudding

Chia-Pudding_PS_2Serves 4.

Cooking Time: 3 hours refrigeration

Ingredients:

1 cup of almond or coconut milk

2 tablespoons chia seeds

1 teaspoon vanilla extract or paste

Pinch of cinnamon powder

1 teaspoon of maple syrup

1 teaspoon shredded coconut

Optional:

1 teaspoon raw cacao powder (for chocolate pots)

1/3 cup berries or chopped banana

 

Method:

  1. Mix all ingredients together and store in the fridge for 2-3 hours or overnight
  2. Top with fresh fruit or berries, nuts & seeds, Greek yoghurt, shredded coconut , or cacao nibs for a bit of crunch.

 

The Chia pudding recipe is from Rebekah Raymond who was a guest speaker at our “Gut Health” talk held on Wednesday 14th of June. It is a healthy, easy to assemble, convenient breakfast recipe! If you would like more recipes please refer to Rebekah’s website by clicking here!

 

Self-loving Mantras

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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.

WILLOUGHBY RESIDENTS LEARN TO LIVE WELL AT FAIR

Website use

In spite of the weather the Willoughby community really turned out to learn how to live healthier, more active and better lives at the inaugural Live Well Day celebrations at Chowne Hall Willoughby on Sunday 5th March.

Mayor Gail Giles-Gidney, said it was great to see so many organisations coming together to educate and inspire local families.

“To address rising rates of ‘lifestyle’ diseases in Australia, and here in Willoughby, we really need to empower people to make better decisions regarding their health at the grassroots level,” said Keynote Speaker Michelle Chevalley Hedge.

The Live Well Day event got everyone thinking and talking about their health and provided locals with access to a range of professional advice, while enjoying a fun day out with their families.

Stall Holder Fiona Carter said the local families who attended the event were keen to find out more about diet; exercise and improving health standards.

“There was a constant crowd at the live demonstrations of pilates and self defence with people wanting to watch and learn about the activities.”

Chiropractor Dr Louis Jen said the free spinal screenings were a hit with people of all ages, with many reporting having experienced some form of back or neck pain in the past month or so.

“We checked the posture of a number of people on Sunday and saw quite a few cases of Posture related problems,” Louis Jen said.

“When you bring together local businesses who share the same passion for health and wellness it can only impact the community in a positive way.” said Event Co-ordinator Nicole Te

At the end of the day there were all up 10 prizes that were donated by local businesses and our sponsors. We were very grateful for their donations and those who attended and were lucky enough to win one of these prizes were just as grateful.

Live Well Day Willoughby would not be the event that it was without the contributions from our sponsors such as Kylie Norman from Acorn Press; Willoughby Hotel; Billabong Health Retreat and Golden Door Health retreat from Hunter Valley. As a final note we wish to thank the following businesses that were involved on the day, Studio 84; Uncoil Pilates; A Healthy View; Vt1 academy; Kuringai Gai Yoga; Arbonne; The Bean Team; Top juice and Complete Health Chiropractic. We are already planning for an even bigger event to bring to the community next year.

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