Hi everyone, and welcome to our last newsletter for 2025. How did that come around so fast!
Read on to find out the latest clinic news, including some great gift ideas to make a healthy start to 2026, alongside some tips for navigating healthy choices this silly season. And look out for January’s newsletter for further information about our Wellness Workshop program for next year. It’s going to be a great one!
Christmas Hours
We are open until Wednesday December 24, and then will only be closed for the public holidays between Christmas and New Year.
Finally we would like to extend our condolences to everyone who was affected by the Koolewong fires earlier this week. And a big THANK YOU to all the emergency workers who worked tirelessly to keep the community as safe as possible. Our thoughts are with you all.
THIS WEEK’S HEALTH HACK FROM MERLENE
BUILDING HEALTHY HABITS
Willpower is over-rated. For long-term behaviour change it is crucial that we modify our environment. According to James Clear in his best-selling book Atomic Habits, building a new habit takes 4 key elements:
Make it Obvious.
Make it Attractive.
Make it Easy
Make it Satisfying.
Think about a new healthy habit that you would like to work on. Is it going to bed at a consistent time, or getting up to exercise in the morning, or not snacking between meals. Whatever your goal is write it down, and then come up with some ideas for each of the above factors. If it’s exercise - get your clothes ready, fill your water bottle, and organise what you are going to do BEFORE you go to bed. And to make it satisfying, have something you enjoy at the end - your morning coffee, a 10min meditation, a warm shower with your favourite aromatherapy. Your environment is the main driver of your habits. So if you’re looking to change your snacking habit - go through your pantry and get rid of the things you want to avoid and replace them with what you do want to eat - think nuts and seeds, fruit, veggie sticks cut up, sourdough bread, avocados, and berries.
As a Health Coach with a passion for Lifestyle Medicine I know that this sounds easy, but can be challenging, particularly at this time of year. This is where the 80/20 rule is useful. It is what you do 80% of the time that matters. So be active in building your habits, but don’t let perfection be the enemy of good. So many people give up on their quest for better health habits if they stray from their diet or exercise goals even a bit, but know that this will happen - acknowledge it, and then continue with your healthy habit building knowing that you’re only human!
THIS WEEK’S RECIPE
SWEET POTATO SALAD
This is my son’s favourite salad, and I do love a veggie salad too.
Ingredients:
1 ½ kg sweet potato, cut into 2cm chunks, seasoned with salt and pepper, oiled, and oven-roasted or air-fried.
200g raw cashews
1 cup chopped coriander leaves
100g packet Changs fried noodles
4 cloves garlic chopped finely
1 tbsp chopped fresh ginger
2 tbsp light oil
Dressing: ¾ tbsp red curry paste, 90ml coconut milk, 2 tbsp lime juice, 1 ½ tbsp soft brown sugar.
Method:
Heat oil in fry pan and cook garlic and ginger on low heat 1-2min, or until light brown.
Combine dressing ingredients in a blender.
Add garlic, ginger, and oil to the dressing.
Gently combine sweet potato, cashews, coriander, dressing, and noodles.
Tip: Combine everything just before serving so the noodles don’t go soggy!
CLINIC NEWS
CHRISTMAS GIFT IDEAS.
Massage Machine
We use, recommend, and sell Dr. Graeme’s Massage Machines. They come with a 12month warranty, and we’re more than happy to help with how to get the best use out of it.
Massage Gift Voucher
Want to pamper someone special? Our Massage Therapists are fully qualified and offer a range of massage modalities from Remedial, to Relaxation, to specialty massages such as Lymphatic Drainage and Pregnancy.
Health Audit Gift Voucher
Spend an hour with Merlene where she will go through a full Lifestyle Audit and set you (or your loved one) in motion with some achievable lifestyle changes to help move you towards your health goals. Lifestyle Medicine is holistic, evidence-based, and focused on 6 pillars - Diet, Exercise, Sleep, Stress reduction, Avoidance of toxins, and Social Connections.
METAGENICS range of supplements
Looking to support your loved one’s health with quality nutritional supplements? We stock a range of supplements designed for musculoskeletal, anti-inflammatory, and hormone support.
Merry Christmas and a Happy New Year from all of us at Better Health Practices.