Thanks to all the positive responses we have received about our very first newsletter! There has been a bit of chat in the waiting room about our recipe, and our first Wellness Workshop was a great success. Read on for more health tips, and to register for our next Workshop.
Upcoming events
Menopause (and beyond) Workshop
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 month’s topic is Menopause. Learn:
The signs and symptoms of peri-menopause and menopause.
Why Oestrogen is so damn important!
Lifestyle interventions to assist with symptoms.
Important lifestyle habits to build now to continue to thrive into post-menopause.
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
Ron Dilger
Ron is a fully qualified Podiatrist and Chiropractor and is the co-founder of Better Health Practices.
Ron’s expertise lies in foot and lower leg function. Often back issues can be the result of poor foot posture. Ron is uniquely placed to assess both the feet, lower leg, and spine, and can prescribe and make orthotics in-house.
Ron has experience with all foot issues - from supporting athletic performance, to diabetes and nail care.
RECIPE RECOMMENDATION
Nourish Bowl
You can pre-make most of the elements of this dish, and just pop it all together in a bowl at meal-time.
Ingredients:
1 cauliflower
2 cans chick peas, rinsed and drained
Cauliflower spice mix: 2tsp garlic powder, 3tsp cumin, 3tsp smoked paprika , pinch of salt and pepper.
Chick pea spice mix: 2tsp cumin, 2 tsp onion powder, 2 tsp paprika, pinch salt and pepper
Butter bean hommus: 400g can butter beans drained and rinsed, 1 tbsp olive oil, juice of 1 lemon, 1 garlic clove, ¼ cup tahini, water (if needed) to thin.
Tabouli: 1 bunch parsley, ½ red onion, 1 tomato, 1 cucumber, juice of 1 lemon, ½ tbsp olive oil, salt and pepper.
2 cups cooked quinoa (1 cup quinoa to 2 cups water)
Avocado - sliced
Toppers: Pomegranate seeds, sesame seeds, edamame - whatever you like really.
METHOD:
Cut the cauliflower into florets. Mix into the spice mix with a dash of olive oil.
Mix the chick peas with the spice mix and a drizzle of olive oil.
Roast the cauliflower and chick peas on a tray for 25min/180degrees
Finely chop all the tabouli ingredients and combine.
Process the hummus ingredients to desired consistency.
When ready to serve, just put everything on the bench and let people build their own bowl. I sometimes add a piece of salmon, or some store-bought falafel rolls to the mix. And I then build an another bowl to take for lunch the next day. Yum!
THIS WEEK’S HEALTH HACK:
Eat PROTEIN for breakfast
In the morning our bodies are the most sensitive to glucose. So eating a breakfast that is high in processed carbohydrates or sugars can send our blood glucose sky-rocketing. A breakfast that creates a spike in blood glucose will just make us hungrier again sooner, and our glucose levels then tend to be deregulated for the rest of the day.
So not only does protein help us regulate our hunger levels for the rest of the day, it’s also vital for muscle health, and increases the amount of energy we use just standing around and digesting (akin to increasing our basal metabolic rate).
Ideas for a protein-rich breakfast:
eggs - boiled, poached, scrambled - they contain about 15g protein each
Chia puddings (see last edition) - up to 24g protein per 100g!
Scrambled tofu - 13g protein per 100g
Oats - 11g protein per 100g. Not the quick oats please!
That’s it for this edition.
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