Welcome to the newsletter of one of the Central Coast’s most established and respected Allied Health Clinics. Read on for actionable advice on all things health-related, see what the clinic has to offer, and keep in touch with what our amazing practitioners are up to.
Upcoming events
Wellness workshops
On the last Tuesday of each month at 7pm, Merlene will be running a series of Wellness Workshops at the clinic. We invite you to come along and learn from an expert in Lifestyle Medicine, Nutrition, and Exercise.
This week we had a great turnout to our first Wellness Workshop on Lifestyle Medicine. Everyone left inspired to increase their fibre intake, pop some more protein in their breakfast, and move more through their day.
This month’s topic is Thriving through Menopause. Learn about:
The signs and symptoms of peri-menopause and menopause.
Effective lifestyle strategies to not just survive, but thrive through this stage of life.
Therapies, supplements, and medications that may help.
SPACES ARE STRICTLY LIMITED. TO SECURE YOUR SPOT PLEASE CALL THE CLINIC ON 4340 5154.
Tuesday November 25
7 PM · Better Health Practices, 20 Langford Dr, Kariong
MEET OUR PRACTITIONERS
Merlene
Merlene has over 20 years experience in preventative health.
She is a Chiropractor, Nutritionist, Health Coach, and a board-certified Fellow in Lifestyle as Medicine.
Merlene is passionate about improving her client’s health literacy so they can make better health choices for themselves and their family.
Merlene is also an endurance athlete and has run four 100km ultra-marathons since turning 50.
Merlene offers Chiropractic services and personalised health coaching.
RECIPE RECOMMENDATION
Banana Pancake
Combining a banana with the protein from an egg decreases the sugar spike that often happens after eating bananas. This is a super simple breakfast that’s also full of goodness.
Mash a ripe banana together with one large egg.
Pour the mixture into a pan and cook it like you would a pancake.
Top it with greek yoghurt, nuts and seeds, and your choice of berries.
THIS WEEK’S HEALTH HACK:
Sprint Interval Training (SIT)
Sounds scary I know, but raising our heart rate to near its maximum for short bursts is really fantastic for our cardio-vascular system and our muscles. You don’t have to be an athlete to gain the benefits of this type of activity.
Benefits of SIT
It allows more glucose into our muscle cells without using insulin
It increases our fast twitch muscle activation (great for fall prevention)
It increases insulin sensitivity (great for blood sugar levels)
It increases lean muscle mass, and decreases fat mass
How to do SIT
During any aerobic activity (walking, running, riding a bike, rowing, swimming) increase your pace to go AS HARD AS YOU CAN for 30 seconds. Then relax and let your heart rate completely recover. Do this four times through.
Ideally do this a couple of times a week. Give it a go - you’ll feel great afterwards.
That’s it for this edition.
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