3 Smoothie Recipes To Boost Your Immune System!

by Posted in Advice & Health Tips, Articles, Blog, Health Tips, Recipes, Uncategorized

Place ingredients in a high speed blender and blend to desired consistency.

You can add ice if you would like the smoothie to be served cold.

 

Green Machine Smoothie 

Ingredients:

1/4 Avocado

1-2 tbsp chia seeds

Juice of 1 lemon

Handful of spinach

1 cucumber

1/4 cup mint leaves

2 cup unsweetened almond milk

 

Vitamin Boost Smoothie

Ingredients:

1 whole carrot

1 whole orange

1/2 lemon peeled

Small slice of ginger 1 1/2 cup water

1 tsp honey (optional)

 

Re-power Smoothie

Ingredients:

1 cup coconut water

1 kiwi peeled and chopped

1/4 of an avocado

1 cup baby spinach leaves

Juice of 1/2 lime

1/2 tsp spirulina

1/4 tsp turmeric

Dash of cracked black pepper

Winter Pumpkin Carrot Soup

by Posted in Blog, Health Tips, Recipes

Serves: 4-6

Ingredients:

1 kg Japanese pumpkin
500g organic carrots
2 tablespoons extra virgin olive oil
Pinch of sea salt
1 litre water (You may need extra depending on the preferred consistency)
1 teaspoon fresh grated ginger
1 teaspoon fresh grated turmeric

Method:

1. Preheat your oven to 180 degrees celsius

2. Peel and chop pumpkin into small chunks and place onto a lined baking tray.

3. Wash carrots and chop roughly with the skin. Place onto a separate lined baking tray.

4. Drizzle the olive oil between the 2 trays.

5. Season each tray with sea salt.

6. Mix the oil and seasoning with your fingers through the vegetables.

7. Roast for 45 minutes or until vegetables is cooked through and caramelized.

8. Combine pumpkin and carrot into a high-performance blender or food processor.

9. Add the water, ginger & turmeric if using

10. Blend until smooth.

11. Add another cup of water to adjust consistency if required.

12. Serve up and enjoy!

Roasted Pumpkin, Spinach & Feta Salad

by Posted in Blog, Health Tips, Healthy Tips Preview, Recipes, Uncategorized
Ingredients:
Pumpkin:
  • 600 g / 1.2 lb pumpkin (after peeling), cut into 3cm / 1.25″ cubes (Note 1)
  • 1 1/2 tbsp olive oil
  • Salt and pepper
Dressing:
  • 2.5 tbsp / 50 ml extra virgin olive oil
  • 2 tbsp balsamic vinegar
  • 1 tbsp honey
  • Salt and pepper
Salad:
  • 1/4 cup / 35g pine nuts (Note 2)
  • 150 g / 5 oz baby spinach leaves (4 handfuls)
  • 60 g / 2 oz feta , crumbled (or more!!)

Directions:

  1. Preheat oven to 220C/430F (standard) or 200C/390F (fan/convection).

  2. Toss pumpkin with olive oil, salt and pepper. Spread on baking tray, bake for 20 minutes. Remove from oven, flip, then bake for a further 7 – 10 minutes until golden but not mushy. (Note 3) Loosen pumpkin with egg flip (it can adhere as it cools), then if serving salad at room temperature, leave to cool.

  3. Shake Dressing in a jar. Taste and adjust to taste. I like it a bit sharp because it balances out the flavours in this salad.

  4. Toast pine nuts in a dry skillet over medium heat until light golden and it smells nutty. Remove pine nuts from skillet as soon as it’s ready.
  5. Place Spinach in a bowl. Drizzle with a bit of dressing then toss.
  6. Add pumpkin, just a bit of feta and pine nuts, then GENTLY BRIEFLY toss just to disperse the feta. (If you toss vigorously, the feta can make it look messy).
  7. Transfer to serving plate. Sprinkle over remaining feta and pine nuts. Just before serving, drizzle with remaining dressing (dressing doesn’t stay on baby spinach well, so worth drizzling at end). Serve!

Sourced from: https://www.recipetineats.com/roast-pumpkin-spinach-and-feta-salad/

How much does your child’s school backpack weigh?

by Posted in Advice for Children, Articles, Back Pain, Health Tips, Healthy Tips Preview

How much does your child’s backpack weigh when they head off to school in the morning? It’s okay if you don’t.

The truth is that most parents don’t know but it’s important that you do. A backpack weighing more than 15% of your child’s bodyweight can damage their developing spine.

 A 2004 study from the University of California showed that 64% of students between ages 11-15 reported back pain from their backpacks, with 21% reporting the pain lasted more than 6 months.

1 in 3 Australian School Kids suffer from back pain, 68.6% of children using hand held devices and 53.7% of children carrying a shoulder bag on one shoulder are experiencing pain.

  1. Every Sunday empty out your child’s backpack & review what they have inside. You would be surprised what items accumulate inside that adds unnecessary weight. If this is a teenager, find out if they need to carry all their books all the time, or is their schedule Monday, Wednesday & Friday different from Tuesday & Thursday?
  2. Check the backpack straps for proper shoulder placement, making sure that the bottom of the backpack is two  inches above the waist & resting in the curve of the lower back.
  3. Continue weekly reminders that wearing the backpack on both shoulders prevents postural problems.
  4. Weigh your child’s backpack once a week to determine if it is within the safe range of 15% or less of your child’s body weight.
  5. If your child is not under regular wellness chiropractic care, check your child’s shoulder & head level at least once a month to determine if they are showing early signs of repetitive stress on their growing spine. A Family Wellness Chiropractor who is trained to detect the early signs can perform this exam. Like dentistry, early detection & correction is key to better spinal health.

 

Pack it Light Wear it Right

Smart Goals

by Posted in Advice & Health Tips, Blog, Health and Nutrition, Health Tips, Healthy Tips Preview

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

by Posted in Advice & Health Tips, Articles, Blog, Recipes

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.