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?

Am I consuming too much Sugar?

Answer the questions below to find out if you are consuming too much sugar in a day:

1. Are you constantly craving sugary things – especially after a meal?

2. Are you feeling lethargic and tired by mid afternoon?

3. Is your skin constantly breaking out?

4. Do you experience brain fog or find it hard to concentrate as the day goes on?

If you have answered “Yes” to more than one of the questions above it may help to look into how much added sugar you are consuming in a day! The World Health Organisation (WHO) recommends 6 teaspoons of sugar per day for an adult. Complete Health Chiropractic is running a sugar challenge for the month of November where we look at ways to help you reduce your daily sugar intake!

Contact the office or email through on if you would like to take part of this challenge!

Chia Pudding

Chia-Pudding_PS_2Serves 4.

Cooking Time: 3 hours refrigeration


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


1 teaspoon raw cacao powder (for chocolate pots)

1/3 cup berries or chopped banana



  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!


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.



Christmas Broccoli Salad

Christmas Broccoli Salad           Serves 12

• 3 medium red capsicums, deseeded and cut into bite-sized pieces
• Coconut oil
• Salt and freshly ground pepper
• 250g asparagus, chopped in half on an angle
• 1 large head of broccoli, cut into florets
• 500g green beans, trimmed
• ½ cup whole almonds, toasted in oven
• 250g creamy feta cheese, roughly diced
Basil dressing:
• 4 cups tightly packed basil leaves, roughly chopped
• ½ cup white wine vinegar
• ¼ tsp Manuka honey
• 2 cloves of garlic, crushed
• Juice of 1 lemon
• 2 cups olive oil
• Salt and freshly ground black pepper

1. Preheat oven to 180 degrees. Toss capsicums in dash of olive oil, salt and pepper and place on an oven tray. Roast for 20 mins. or until tender and just starting to brown. Remove from oven and allow to cool.

2. Bring large pot of water to boil over a high heat. Blanch the asparagus in the boiling water for approx. 40 seconds, then refresh in iced cold water. Drain and set aside. Repeat the process with the broccoli and beans, cooking for 1 to 2 mins. Blanching will leave your veggies crunchy, so if you prefer a softer bite, boil for slightly longer.
3. Ensure all the veggies are drained well. Pat dry with a clean cloth.

4. To make basil dressing, in a bowl combine basil, vinegar, honey, garlic and lemon juice. Use a stick blender, while slowly pouring in the olive oil to emulsify. Season with salt and pepper.

5. In a large bowl or platter, place all the veggies together with the almonds, feta and 1 cup of basil dressing and toss.