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27/Nov/2020

These healthy banana pancakes are another favourite receipe from our wonderful dietitician here at Holistic Physio Fitness – Amanda McCredie. She finds these healthy snacks perfect for those who don’t particularly like eating breakfast, or for simply something different. Her children love them too!

Here is why these pancakes are healthy:

  • They contain oats instead of white flour meaning they are rich in soluble fibre, which keeps your bowels regular & reduces cholesterol reabsorption in the large intestine.
  • High in protein from the eggs, milk and yoghurt to keep you full and aids in muscle repair/regeneration
  • They don’t contain any refined sugar or flour like regular pancake mixes that can spike your blood sugar levels.

 

5 minute healthy banana pancakes

Makes: 4 medium sized pancakes (serves 2)

Prep time: 5 mins – Cooking time: 10 mins

Ingredients

  • ½ cup rolled oats
  • 1 medium, ripe banana
  •  2 eggs
  •  ½ cup milk

To serve:  Natural/greek yoghurt or ricotta cheese, berries, crushed nuts & cinnamon

What to do:

1  In a small food processor blend together pancake ingredients.

2  Heat a large frying pan with 2 tsp coconut oil or grapeseed oil and divide batter into 4 even pancakes. Cook until small bubbles form on one side, then flip and cook for another minute.

3  Serve onto two plate with ½ cup yoghurt + 1 cup berries & sprinkling of nuts and cinnamon on each.

 

Recipe from: Body Fusion Nutrition & Dietetics

http://bodyfusion.com.au/blog/2016/4/12/5-minute-healthy-banana-pancakes


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27/Nov/2020

Amanda McCredie, our Registered Dietician/Sports Dietician has kindly shared some of her favourite go-to recipes. As you may know, oats are incredibly nutritious. They are a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants. Studies have shown oats have many health benefits too, including assisting weight loss, lowering blood sugar levels and reducing the risk of heart disease. They are also DELICIOUS!

This handy oats recipe not only contains natural and hearty ingredients making you fuller for longer,  it is also fantastic for those on the go in the morning!

Method:

  1. Pack your oats into a container of choice. This may include a container/reusable coffee cup/glass or bowl.
  2. Add a layer of blueberries and then a layer of banana slices.
  3. Top with a drizzle of honey and chia seeds.

Refrigerate and enjoy in the morning, or a few hours later!


IMG_4844.jpg
27/Nov/2020

Amanda McCredie, our Registered Dietician/Sports Dietician has kindly shared some of her favourite go-to recipes. As you may know, oats are incredibly nutritious. They are a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants. Studies have shown oats have many health benefits too, including assisting weight loss, lowering blood sugar levels and reducing the risk of heart disease. They are also DELICIOUS!

This handy oats recipe not only contains natural and hearty ingredients making you fuller for longer,  it is also fantastic for those on the go in the morning!

Method:

  1. Pack your oats into a container of choice. This may include a container/reusable coffee cup/glass or bowl.
  2. Add a layer of blueberries and then a layer of banana slices.
  3. Top with a drizzle of honey and chia seeds.

Refrigerate and enjoy in the morning, or a few hours later!


27/Nov/2020

What is Osteoporosis ?

Osteoporosis is a bone disease that effects up to 1 million Australians. It happens because our bones loose their thickness and become brittle . The ageing process, genetics and gender can all cause our bones to loose the ability to replace important minerals as quickly as they are being used. Our bones need to be strong and healthy or fractures can occur , unfortunately there are usually no obvious symptoms as the bones do not give the same feedback as muscles do.

How can Physiotherapy and Exercise help treat Osteoporosis ?

The main aim with the onset of Osteoporosis is to help reduce or reverse bone loss.This can be done with medications, calcium as found in diary products and vegetables ,along with Vitamin D and Exercise . Exercise is important as it is this stimulus that tells the bones to remain strong. If it does not receive this stimulus then there is no need for the bones to remain strong. Weight bearing , flexibility and strengthening exercises have been proven to assist in re-building bones . Not only do these exercises treat Osteoporosis but can help with co-ordination and balance , which will prevent falls. This is all good and well, however the exercises need to be specific and targeted in order to illicit the response desired. As an example, if you run, there is a lot of impact going into the bones of the legs and hip. Therefore, running will help maintain strength in the bones of the lower body, but not the upper body. A customised exercise program designed by a professional is extremely important so that you don’t put in years of effort with no return.

Please feel free to call us to discuss if you need any help with the prevention of osteoporosis.

Holistic Physio Fitness will work with you to develop a diet and exercise strategy to help encourage new bone growth.

You can call Holistic Physio fitness om 02 9999-6666 or email us on [email protected]

 


27/Nov/2020

What is an Exercise Physiologist

An Exercise Physiologist is an accredited health professional who has studied at University and have a degree . They have extensive knowledge of the human body and the mental and physical benefits of exercise on it. Exercise Physiologists are experts in helping patients get fitter for good health and treating  patients with a medical condition through exercise.They are so much more than a personal gym trainer, their knowledge of muscles, bones, cardiovascular system and endocrine system, and the effects that exercise has on these parts of our bodies is their specialty. An exercise Physiologist can prescribe exercise to either rehabilitate or for fitness , which may include :

* Pilates

*Exercise routines in the gym

*Advise on behaviour modification

*Plan healthy habits to manage any health conditions

Conditions which can benefit are  from an Exercise Physiologist are :

*Depression

*Cardiovascular disease

*Obesity

* Diabetes

* Asthma

* Osteoporosis

There are many other conditions including strengthening after injuries ,rehabilation and weight loss.

Holistic Physio Fitness Exercise Physiologist

Here at Holistic Physio Fitness our Exercise physiologist is also an accredited Physiotherapist ,who works along side 2 other physiotherapists in our clinic. They are all qualified to work with children through to senior citizens. We have 2 fully equipped gyms and a fully equipped pilates room , to assist in any treatment , therapy or training.

If you would like any information please call us on (02) 9999-6666 or email on [email protected]


27/Nov/2020

Keeping your muscles healthy

Nutrition and Exercise are the keys to healthy aging. For us to exercise into our later years our muscles need to be healthy. We start to loose muscle mass after our 40’s, and the only way to maintain our muscle muscle mass

is through diet and exercise.

Why are healthy muscles important ?

Healthy muscles allow you to move freely and help to make your body strong. They help to keep your joints in good shape. As we age if the muscles around our joints are strong we are less likely to have injuries and they help to keep your balance which will stop you falling or slipping over.The heart is also a muscle , so keeping all our muscles healthy is very important.

How to keep muscles healthy

* Strength Training : Working out with weights, or something that creates body weight resistance 2-3 times per week

* Stretching : your muscles need to be stretched regularly to keep them in good shape. Always stretch your muscles gently and after every workout or exercising. Yoga is a perfect activity for both strengthening & stretching.

* Diet : your muscles are made up of at least 70% water so stay well hydrated. Muscles need water ,protein, vitamins, minerals and carbohyrdrates and healthy fats to function properly so a well balanced eating plan needs to be followed.

In summary it goes back to the same advice as in many of our other bolgs and that is a ‘healthy lifestyle’, exercise and nutrition.

Holistic Physio Fitness is a great place to get that advice. We can help you devise an eating plan and an exercise routine that will maintain healthy muscles. Our fully equiped Gym and Pilates room are here to give you the tools you need to strengthen those muscles .

Call Holistic Physio Fitness to talk either Andrew or Craig about muscle strengthening , stretching or nutrition on (02) 9999-6666


27/Nov/2020

Regular Exercise & Depression

Think about this :

When you exercise regularly

1. your energy levels increase

2.Your sleep can improve

3. You are distracted from everyday worries and problems

4. When exercising in a group setting there is a sense of social support and being part of something.

5. You are taking charge of your own health and where this can lead you to.

6. It gives a sense of purpose & accomplishment.

7. In turn, regular exercise will then build self esteem and control.

 

How much Exercise is enough ?

Not all depression can be treated simply with exercise . However numerous studies have found that regular exercise is a very effective way

of treating many forms of depression and anxiety.

* 30 minutes of moderate exercise most days of the week .Not all this time has to be done at once, it can be broken up into 10 minute intervals with different activities making up the 30 minutes.

* Making everyday activity part of your day, eg : cleaning the house, walking the stairs instead of taking the lift at work, gardening. These all add to keeping your body and mind active .

 

What type of Regular Exercise is best ?

There are 2 types of exercise that are beneficial :

1. Weight bearing ie: resistance & strength training

2. Aerobic ie : cycling, walking jogging.

It all depends on what interests the individual,lets face it if you can enjoy it thats a good start !

Holistic Physio Fitness are qualified to help you find what you enjoy, what interests you and what your body & mind need to make that difference physically and mentally.

 

Why Exercise for Depression ?

Exercise increases the mood – lifting properties in our brain called endorphins and increases serotonin which regulates mood,sleep, libido and appetite.

This is what helps our bodies & minds become balanced ,calm and rested.

Holistic Physio Fitness can help , please call us on 9999-6666

 

 

 

 

 

 

 


27/Nov/2020

What are Goji Berries

Goji Berries are an antioxidant food and like other antioxidant foods they have an important role within our bodies. Antioxidants keep us healthy by preventing disease and promoting good nutrition. Foods that are rich in antioxidants can assist in helping us slim down and maintain a healthy weight.

An example of other foods high in antioxidants are :

* Green Vegetable

* Grains

* Carrots

* Berries

* Legumes

* Green Tea

These foods being rich in antioxidants can help protect our bodies from ‘free radicals’ which are a by product of calories being converted to energy.

Weight Loss & Antioxidants

There are many theories and diets for weight loss ,the only proven recipe is to burn more calories than you consume each day.

Goji berries and antioxidant rich foods ,along with a balanced eating plan of fruits ,vegetables, healthy proteins, good oils , whole grains and regular exercise will help achieve your weight loss goals.

Any goals you set must be realistic , here at Holistic Physio Fitness our Physiotherapists / Exercise Physiologists are fully qualified to work with you to help organise your weight loss, eating and exercise plan.

Not only can we educate and advise on nutrition , we also have a fully equipped gym and pilates room to assist with your exercise routine.

There is no magic or miracles in weight loss, it is simply a matter of education, planning and preparation ( and some hard work).

Holistic Physio Fitness will help you through the process and set you on a path for a life style of nutrition, health and fitness.

Call us on 9999-6666 or email [email protected]

 


27/Nov/2020

What is a Rotator Cuff injury

A Rotator Cuff Injury usually occurs from repetitive overhead arm motions that we do in sport , our jobs, or even working around the house and garden.The Rotator Cuff is the Muscles and Tendons that surround the shoulder joint. There are a variety of ways that the tendons and muscles within the rotator cuff can be damaged . Damage can occur from an acute injury (for example from a fall or accident), from chronic overuse (like throwing a ball or lifting), or from gradual degeneration of the muscle and tendon that can occur with aging.

* Acute Rotator cuff tear

* Cronic tear

*Tendinitis

Symptoms of Rotator Cuff injury

Symptoms of a rotator cuff injury are due to inflammation and the pain associated with this type of injury can be;

* A dull ache in the shoulder

*If you lie on the affected shoulder , disturbed sleep

*Difficulty lifting arm above head and behind back

* Weakness of the arm

 

Treatment of Rotator Cuff injuries

Treatment of these injuries can be in the form of physical therapy exercises that will strengthen the muscles around the shoulder and give added flexibility,painkillers and occasionally steroid injections.

Surgery is an option but usually for severe cases after exhausting all other treatments.

 

Physiotherapy for Rotator Cuff Injury

Research has shown that physiotherapy to manage a shoulder injury is usually very successful. There are many ways in which physiotherapy can assist, treatment may comprise of ;

* soft tissue massage

*Joint mobilization

* ice or heat treatment

* progressive exercises to improve flexibility & strength

* technique correction

* postural correction

* anti-inflammatory advice

Holistic Physio Fitness will always give a thorough and objective diagnosis after an examination before any treatment is given and suggest further investigations  such as

MRI or Ultrasound to confirm a diagnosis if needed.

If this sounds like an injury you may have the Holistic Physio Fitness  phone number is  (02) 9999-6666, please call to make an appointment with either Andrew or Craig who will take the time to

talk with you about your injury and find the best possible treatment to achieve the optimum outcome.

 


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Our practitioners at Sydney Rehab are highly qualified professionals with years of experience and the highest qualifications. Rest assured that you will receive the highest standard of health care available in Sydney.

We have all the necessary equipment and skills to provide a complete service for any injury or condition.

*Individual results may vary with any of our services.

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