The ripple effect is alive and well. I love hearing stories of how people are improving their lives, and their futures, by implementing some of what we have talked about in this newsletter. The weighted vest health hack (see newsletter #5) has been very popular. It’s so gratifying to know that by sharing this information, someone is changing their life for the better, and that I had a small part to play in that. It aligns with my values (also see newsletter #5) and definitely fills my cup. If you haven’t had a chance to reflect on your values, I highly recommend it.
In this issue our Wellness Workshops are back, and dates are set for a 4 week course covering Menopause that I know will be popular. So read on…
Upcoming events
Wellness workshops
Following on from our workshops last year, Merlene will again be running a series of Wellness Workshops at the clinic, on the last Tuesday of each month at 7pm,. We invite you to come along and learn from an expert in Lifestyle Medicine, Nutrition, and Exercise.
February’s topic is: Lifestyle Medicine and Metabolic Health. How to prevent, treat, and even reverse Diabetes.
Tuesday February 24, 7pm @ Better Health Practices.
Learn:
What lifestyle factors can help control blood sugar levels
the role of insulin
the benefits of blood sugar tracking technologies and how to access them.
Easy to implement hacks to improve blood sugar control.
Menopause Course
It’s so exciting to be offering this 4 week course so we can do a bit of a deep dive into all things mid-life for women. I look forward to the social connection (one of the pillars of Lifestyle Medicine) it affords. It’s one thing to follow someone on Instagram or Facebook for advice, but to connect with other women and learn face-to-face about the challenges and opportunities of this life stage will be amazing!
4 weekly sessions, starting Thursday March 5 @ Better Health Practices, 7pm-8.30pm
Cost: $150
SPACES ARE STRICTLY LIMITED. TO SECURE YOUR SPOT PLEASE CALL THE CLINIC ON 4340 5154.
RECIPE RECOMMENDATION
Mushrooms are a great start to the day - they are the only non-animal source of vitamin B12, contain some protein (3g/100g) as complete protein, and are rich in anti-oxidants and polyphenols. They also contain resistant starch which is a form of fibre that your microbiome loves!
Portobello Toast
Drizzle a portobello mushroom with olive oil & season with S & P
Place under grill on high for 3mins
Sprinkle with pine nuts & goats cheese or parmesan and grill for another 2mins
THIS WEEK’S HEALTH HACK:
Jump Training
Did you know that you need to exert 4x your body weight through your bones to increase bone strength? Whilst all exercise has benefits for our bones, muscles, brain etc, if you are looking to maximise bone strength you need to jump!
Walking = 1.5x body weight
Running = 2.5x body weight
Jumping (off 20cm rise) = 4x body weight.
If you can’t jump due to joint pain or injury try this hack - stand on your tippy toes (hanging onto a wall or support for balance if needed) and drop your heels down as hard as you can. Repeat 10x.
You only need to jump train a couple of times a week.
Who would have thought that playing hopscotch when we were kids was one of the best things we could do for our bodies?
That’s it for this edition.
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