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The contents of this newsletter is not intended as medical advice, but is provided solely for information and educational purposes. Please consult your health care practitioner if you have any questions.

Healthy Summer Smoothies

BANANA & PINEAPPLE SMOOTHIE

BLEND:

1 small banana

1/4 cup chopped pineapple

1 cup unsweetened vanilla almond milk

1/2 scoop vanilla protein (optional)

muscleandfitnesshers.com

ORANGE LIME ICE CUBES

1 1/2 cups orange juice

2 tablespoons lime juice

1 teaspoon lime zest

Combine all ingredients in a bowl

and freeze in an ice cube tray.

Martha Stewart

ALMOND, STRAWBERRY, BANANA & YOGURT SMOOTHIE

BLEND:

6 large strawberries (tops cut off)

1 sliced banana

1 cup blueberries

6 ounces plain Greek yogurt

1 cup skim milk

1/4 cup almonds

fitsugar.com

CHOCOLATE AVOCADO SMOOTHIE

BLEND:

1 ripe avocado, halved and pitted

2 cups of vanilla almond milk

3 tablespoons of unsweetened cocoa powder

3 tablespoons of maple syrup or honey

2 tablespoons of dark chocolate chips

1 tablespoon of vanilla extract

14 ice cubes

kneadtocook.com

STRAWBERRY, PEACH AND GOJI BERRY SMOOTHIE

BLEND:

2 cups almond milk

1 cup strawberries

1 cup peaches

1 medium banana

1 tablespoon goji berries

1 scoop vanilla protein powder (optional)

rawcurious.net

BLUEBERRY BLAST SMOOTHIE

BLEND:

1/2 cup skim or almond milk

1/2 cup non fat plain yogurt

1 cup frozen blueberries

1 teaspoon honey

foodnetwork.com

October/November 13’

Acupuncture Brainwave

Optimization™ Chiropractic

Genetic Testing Herbal

Medicine Homeopathy

Iridology Kinesiology Live Blood Analysis

Lymphatic Drainage

Myofascial Release

Naturopathy Nutrition

Osteopathy Psychological Counselling Remedial Massage

Sports Injuries

Wise Health

10 East Parade Eastwood 2122

Telephone 9814 5000

Page 1 Wise Health

44 Miller Street North Sydney 2060 Telephone 8918 5100

Summer seems to bring out the inner athlete in all of us. But, for those who didn’t undergo

fitness frequently during the winter, outdoor activities can take its toll on one’s back

without proper consideration and preparation. Whether you’re gardening, hitting the trails

for a scenic hike, or going on a summer holiday, add these tips into your daily routine to

better ensure spine safety this season.

START SLOW: With the sun shining bright and the outdoors looking better than ever, it’s common for people

to jump into strenuous activities after being sedentary during the months beforehand. Furthermore, being

cooped up in an office five days a week can cause people to rush out and take part in every outdoor activity

during the short weekend. Don’t fall into this habit. Instead, start slowly by exercising at least 30 minutes each

day. Doing so will build your core muscles and warm your body up for the summer activities you wish to

perform. If you haven’t gardened all year, start on a small, 30-minute task, and work your way into a few-hour

session over the summer.

TAKE BREAKS: While you may “feel fine” at the time of your activity, the pain from putting too much strain on

your body is likely to set in hours later. Save yourself from the agony by taking breaks to stretch and relax.

Whether you’re playing volleyball, golf, or another outdoor sport, take breaks to drink water and socialize. If

you’re going on holiday, use bathroom breaks as a chance to stretch more than your legs. Your back is likely to

cramp up from being stuck in the same position in the car for so long. Simple stretches and bends can help

relieve strain on your spine and its surrounding muscles.

SAFETY/COMFORT FIRST: As mentioned before, one of the most important safety measures is to get your

body warmed up by exercising a little every day. However, there are other tactics to ensure a pain-free back

this summer, as well. Drink plenty of water. Not only will water keep you from growing dehydrated and tired

during your outdoor fun, but it will also replenish the fluid in your spinal discs. Your spinal discs act as

fluid-filled cushions between the vertebrae, but can become problematic if you are to become too

dehydrated, causing the disc to shrink. While slip-on flats and flip flops are common footwear during this time

of year, it’s best to skip the flimsy rubber sandals and instead choose a pair of summer shoes that provides

cushioning and support for your body. The perfect shoe should stabilize your foot by supporting your heel and

providing arch support.

Kevin James

Inside this issue:

Avoiding Back Pain During

Summer

5 Tips forExercis-ing in Summer

Heat

Magnesium—Are you Missing

Out?

Healthwise Staff Conference

Contact Details & Missed Ap-pointments

Healthy Summer Smoothies

1

2

3

4

Avoiding Back Pain During Summer

5 Tips for Exercising in Summer Heat 1. Avoid exercising from 10 a.m. to 3 p.m. It's the hottest part of day. Generally, the early morning is the best time to workout.

2. Wear loose, light-colored clothing The lighter color will help reflect heat, and cotton material will help the evaporation of sweat.

3. Always apply sunscreen

4. Stay hydrated. Before you go out, drink a glass or two of water and carry a bottle of water with you during your workout.

5. Choose shaded trails or pathways that keep you out of the sun.

active.com

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MAGNESIUM—ARE YOU MISSING OUT? Magnesium is an essential mineral that is used by the body in over 300 different biochemical processes. Because magnesium is so widely used, it is easy for it to become depleted. Common signs of magnesium deficiency include muscular cramps and spasms, headaches, eye twitches and even a decreased resilience to stress. Magnesium deficiency is surprisingly more common than you may think. To ensure that you are replenishing your magnesium levels, it is important to choose the right type of magnesium.

DON’T LEAVE OUT THE LITTLE ONES Magnesium can also be useful for our children too. If your child experiences symptoms such as cramps, spasms or restless legs they could also be deficient in magnesium and may benefit from supplementation with a great tasting magnesium supplement designed for kids. MAGNESIUM FOOD INCLUSIONS Magnesium comes in a wide variety of foods, from nuts and seeds, to leafy greens and grains. Include these nutrient-rich foods in your diet to support your magnesium status: • Nuts and seeds - Raw almonds, cashews, Brazil nuts,

walnuts, pumpkin (pepitas) and sesame seeds. • Green leafy vegetables - Kale, silver beet, chard and

spinach. • Whole grains - Quinoa, wheat, buckwheat and rye are not

only high in magnesium, but other nutrients too. • Dark chocolate - Feel like a treat? Raw cacoa is also high in

magnesium and makes a great guilt free treat in moderation.

DO YOU NEED MORE?

While magnesium is critically important in the body, it also requires other vitamins and minerals to complement its function. Specific magnesium combinations are available from your Practitioner to help address any presenting symptoms. Common presentations of magnesium deficiency can include;

STRESS: During times of stress there is an increased requirement for magnesium. If stress persists, this can often result in magnesium deficiency, which then heightens the stress response. A combination of magnesium, B complex vitamins and glutamine can help regulate the stress response. Likewise, an addition of potassium citrate can help alkalise the body which is beneficial because stress can increase metabolic acidity.

CARDIOVASCULAR SUPPORT: Magnesium is a great supportive nutrient for heart health. Magnesium and taurine supplementation have been shown to decrease both systolic and diastolic blood pressure and support healthy heartfunction. Specific activated B vitamins can also help decrease homocysteine levels and support cardiovascular health.

IRREGULAR BLOOD GLUCOSE LEVELS: Magnesium, along with chromium and activated B vitamins, can help regulate blood glucose levels, therefore decreasing fluctuations between hyperglycaemia and hypoglycaemia.

RESTLESS LEGS AND CRAMPS: Muscular cramps, tension and spasms are commonly associated with magnesium deficiency. Magnesium has therapeutic applications in enhancing muscle relaxation and relieving spasms.

FATIGUE AND THYROID FUNCTION: In every cell we have our own powerhouses, known as mitochondria. To produce good amounts of energy for our body and brain, these powerhouses need magnesium and Acetyl-Carnitine (NAC). Thyroid hormones support the function and numbers of mitochondria and are therefore important for energy production: Minerals iodine, zinc and selenium support thyroid health. Magnesium, combined with iodine, zinc, selenium, tyrosine and NAC can support energy production if you have physical or mental fatigue.

Terrie Beresford—Naturopath

Wise Health Page 3

Healthwise Staff Conference

Healthwise staff recently enjoyed a weekend away at the Hunter Valley. This weekend provided an opportunity for staff to discuss several elements of the day to day running of both our Eastwood and North Sydney clinics throughout various workshop sessions. During these sessions, David shared with staff the importance of patient care within our practice and the significance of assisting patients throughout each stage of their treatment plan.

Staff members were able to gain an insight into how important it is for patients to follow their treatment plan in order to achieve the best results for their overall health, and were further able to share their own ideas on how this process can be both implemented and improved.

In between workshops, we cooked a team breakfast each morning and admired the stunning view from our accommodation, dined at café Enzo and Bistro Mollines. We also visited a winery or two to experience some of the Hunter Valleys well known wine tastings.

While Healthwise values your privacy, it is important that patient records are kept up to date at all times.

If your contact details have changed, particularly your SMS reminder number, please ask Reception for a “Change of Details” Form.

Have your contact details changed?

Missed Appointments

Healthwise would like to ask that all patients consider their practitioner when cancelling appointments at short notice. When patients miss or cancel appointments, other patients on a waiting list may not be able to receive treatment.

We understand that last minute emergencies do occur, however please make sure you give at least 24 hours notice when changing or cancelling your appointments when possible.

Thank you for your consideration.