Life Chiropractic Port Melb. http://portmelbournechiropractic.com There is nothing bigger than Life Tue, 15 Mar 2016 00:32:39 +0000 en-US hourly 1 https://wordpress.org/?v=4.4.2 Public holiday trading hours http://portmelbournechiropractic.com/public-holiday-trading-hours/?utm_source=rss&utm_medium=rss&utm_campaign=public-holiday-trading-hours http://portmelbournechiropractic.com/public-holiday-trading-hours/#respond Fri, 11 Mar 2016 21:50:55 +0000 http://portmelbournechiropractic.com/?p=1168 Screen Shot 2016-03-12 at 8.47.59 AM

Please note the changes to our opening hours over the next three weeks.

 

Dr K – on leave from Monday 14th through to Saturday 19th March

Dr A – on leave Thursday 17th through to Monday 28th March (working Tuesday 29th) and then on leave from Wed 31st through to Monday 11th April (returns Tuesday 12th)

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Why Barefoot is best for kids! http://portmelbournechiropractic.com/why-barefoot-is-best-for-kids/?utm_source=rss&utm_medium=rss&utm_campaign=why-barefoot-is-best-for-kids http://portmelbournechiropractic.com/why-barefoot-is-best-for-kids/#respond Thu, 10 Mar 2016 00:50:56 +0000 http://portmelbournechiropractic.com/?p=1149 With March giving us our last bit of sunshine for the year its the perfect time to get out and feel the earth under our toes…literally.

Unlike an adult who has already built the brain pathways to walk and talk, a baby has an undeveloped brain and must learn to do this through experince. We often only think of the brain sending messages down to our body to control it, yet in reality it relies on information going back up into the brain as well. Each time you hug, hold, feed, laugh and talk to your child, you’re creating new brain connections – this is what drives their development

For a child to learn to walk and to develop proper arches in their feet an array of new connections in the brain must take place. As new brain centres develop and immature ones disappear,the child will begin to weight bare without thier toes curling in.We start to see a baby ‘cruising’ around furniture by around 10-11months. The more time a baby has on various surfaces such as carpet, tiles, floorboards, grass, sand or concrete then the more information that is being sent into the brain to tell them about it and how their feet might be able to hold up on that particular surface.

Consider how tricky this could be in a child that is constantly in shoes, particularly those which are thick soled and overly structured??

The more exposure your baby has to the ground in bare feet then the better their brain development to sense the world around them and the more likely they are to have good balance, awareness and foot development.

Here are our top tips for developing great feet for great balance & walking!!

  1. Get their shoes off (and socks) as much as possible
  2. Try walking around various surfaces such as grass, sand, on cushions, carpet, tiles, dirt..the more the better! (always make sure the surface is free from sharp and dangerous objects)
  3. Avoid thick soled shoes in children – the less structured the sole, the more their brain can interpret the ground and the less their feet and arches have to cave in to perceive the surface
  4. Kids LOVE massage – try gently (yet also firmly) squeezing and massaging the foot and legs of a child, it’s sending messages into the brain for more cortical development and is also good for calming a nervous system down
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Feeling a little lost? Try this one exercise that could change your life. http://portmelbournechiropractic.com/feeling-a-little-lost-try-this-one-exercise-that-could-change-your-life/?utm_source=rss&utm_medium=rss&utm_campaign=feeling-a-little-lost-try-this-one-exercise-that-could-change-your-life http://portmelbournechiropractic.com/feeling-a-little-lost-try-this-one-exercise-that-could-change-your-life/#respond Mon, 18 Jan 2016 02:28:04 +0000 http://portmelbournechiropractic.com/?p=1122 It’s this same time of the year I notice many clients go through a shift in their thinking.

When the calendar clicks over to a new year we often spend time reflecting on the year thats passed, and planning our goals and lives in the future.

Many of us suffer constant anxiety around our lives when we feel unfulfilled, often we feel stuck and have no direction with where we are going. This chronic stress and anxiety can have detrimental consequences on your physical and mental health.

If you are unhappy with your current job, relationship or quality of life then use the following exercise to work out what you should be doing more of and where you should be focusing more of your energy.

Draw a Venn diagram with 3 circles big enough to write in. The first label PURPOSE – and fill it with things that bring meaning to your life – these are your whys , the second label LOVE and fill it with things you find fun and love to do often, and the third label TALENTS and list all the things your know you are good at doing.

Once you’ve finished look for those words that have overlapped the most and place them in the middle. This is often the answer that you are seeking as to what you should be doing more of or where you should be taking your next step in your career, sport or life.

 

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Ever wanted to know your purpose or mission in life? Well, after this exercise you may just find it and it could very well lead to a happier and healthier life

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10 minute breakfast ideas http://portmelbournechiropractic.com/10-minute-breakfast-ideas/?utm_source=rss&utm_medium=rss&utm_campaign=10-minute-breakfast-ideas http://portmelbournechiropractic.com/10-minute-breakfast-ideas/#respond Mon, 30 Nov 2015 23:28:06 +0000 http://portmelbournechiropractic.com/?p=1108 Breakfast is one of the most challenging meals to keep on track because we are often rushed for time in the mornings.

Breakfast doesn’t have to be traditional western foods like toast or cereal. Think outside the box and try to look at breakfast as just another meal of the day. That said, I know its hard to stomach chicken and vegetables at 6am, so here’s 6 of my go to breakfasts that I either prepare ahead of time or when I wake up in less than 10 minutes.

They are all Gluten Free.

1. SMOOTHIES

Smoothies are one of the EASIEST meals to prepare get in a balance of protein – fat – carbs that are nutrient dense.

My go to green smoothie in the morning is :

1 large handful of baby spinach

1 pear or banana (about 30g carbs)

1 heaped tablespoon vanilla protein (about 13g protein)

10g fat from coconut cream or 1/4 avocado.

The variety of smoothies is endless. Heres a list of 36 super healthy smoothies to get you started, remember to adapt the recipes to ensure theres a balance of protein, fat and carbs.

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2. RICE PORRIDGE

When you switch to performance eating, porridge is an easy high carb meal to have after your training. A lot of people don’t do well on traditional oats (including me) so I substitute oats for rice cereal that is GF but still gives you that porridge density. I usually mix it with some rice milk or nut milk. Try these macro balanced combinations:

– rice flakes/oats, chocolate protein powder, nut butter.

– rice flakes/oats, vanilla protein, blueberries, macadamia nuts.

– rice flakes/oats, strawberry protein, strawberries, shredded coconut or coconut milk.

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3. CHIA PUDDING

This is easy to prepare in advance in glass jars to quickly grab out of the fridge on the way to work. Chia seeds a packed full of healthy fats and some protein so usually you’ll have to add some extra protein to keep you fuller for longer. Heres 10 chia pudding recipes to get you started.

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4. PROTEIN PANCAKES

Paleo pancakes are better than the real deal. Click here for the recipe.

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5. EGGS ANYWAY

Depending on whether I’m eating breakfast at home or work, I’ll prepare eggs either in advance with veggies to take with me, or ill eat them at home freshly made. Prepare and cook in advance egg dishes like omelettes and frittatas and pack them full of vegetables.

My all time favourite at home meal is my vegemite-avo-egg stack on GF or paleo bread. Click here for the recipe.

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6. EGG AND BACON GREEN VEGGIE BOWL

A nutritious way to get in loads of vegetables before midday!

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You will need:

– Grated Sweet Potato

– Greens : my favourites are kale or spinach, zucchini and broccolini

– 1 rasher of bacon chopped

– 1-2 Fried or poached eggs

– 1/4 avocado

Method:

Pan Fry the bacon until crispy, add in the sweet potato and fry until cooked through. Through in all the other veggies and fry until cooked. Meanwhile poach or fry your egg in another pan. Add all ingredients to a bowl and top with the egg.

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Cortisol: the silent hormone that could be making you fat (part two) http://portmelbournechiropractic.com/cortisol-the-silent-hormone-that-could-be-making-you-fat-part-two/?utm_source=rss&utm_medium=rss&utm_campaign=cortisol-the-silent-hormone-that-could-be-making-you-fat-part-two http://portmelbournechiropractic.com/cortisol-the-silent-hormone-that-could-be-making-you-fat-part-two/#respond Fri, 13 Nov 2015 23:39:47 +0000 http://portmelbournechiropractic.com/?p=1099 Last week we spoke about cortisol; the hormone that is secreted from the adrenal glands in response to physical or psychological stress, prolonged exercise, poor sleeping habits and sleep deprivation.

Having high levels of cortisol in your body leads to increase fat storage, muscle breakdown and a weakened immune system. It’s essential you keep your cortisol levels balanced to ensure your body is ready to perform at its peak.

10 EASY STEPS TO REDUCE YOUR CORTISOL LEVELS.

1. Sleep and nap

Sleep is the time your body does all of its repair, growth, and balances out your hormonal system. Sleep is often labelled the cheapest weight loss supplement on the market – literally because when you sleep, your body decreases its cortisol levels and therefore your body will not be encouraged to store fat. If your sleep is poor in quality or quantity then your stress levels are probably high and your probably unable to shift that stubborn belly fat.

2. Put the right fuel in your body

When you eat the foods your body was designed to eat, your hormonal system has a normal response and you are less likely to create inflammation and stress on your digestive system. I always choose foods that are from nature – like vegetables and lean meats over man-made processed foods.
Spinach
3. Breathe

Learning to breathe properly is one of the simplest ways to decrease your stress and cortisol levels. When you take a deep breathe in and out you help to activate your parasympathetic nerve system, the part of your nervous system that controls the reduction of your heart rate, blood pressure and stimulates your body to go into “rest and digest” mode. When learning to breathe deeply, you should focus on breathing through your abdomen, not your chest.

4. Yoga

There are many types of yoga, but the type I really love most to decrease your cortisol and help your body to recover is the slower paced Yin yoga. Yin focuses on holding stretches (up to 5 mins per pose) on the ground, coupled with breathing and meditation so is great for decreasing stress and improving your flexibility and range of motion at the same time.

5. Meditate

Often when I ask my clients to do some meditation as a stress reduction technique, they look at me roll there eyes and say “I’ve tried meditation, it was so boring i hated it”. The truth is, most of us don’t like meditation the first couple of times we try it because it is hard! Take a mediation class or download a meditation app to help you get started. Maybe meditation for you is as simple as sitting on the beach, breathing and listening to your own thoughts for a while. Work out what works best for you that allows you to calm and centre yourself.

Close up of old man in pose lotus.

6. Go Offline

These days we are permanently attached to iPhones, laptops, desktops, TVs and tablets. So much time spent behind a screen stresses your body out and doesn’t allow you to switch off from the world. Spend this sunday turning all your devices off (yes – including your phone) and spend some quality time outdoors with your friends and family. See how rejuvenated you feel at the end of the day when you go offline and get off emails, phone calls, snapchat, Facebook, Instagram and Twitter.

7. Cut back on caffeine

Caffeine is a stimulant on your nerve system. It activates the other half of your nerve system – the sympathetic nervous system or flight/fight response. When we activate this half of our nerve system it has the opposite effect to the parasympathetic mentioned above – in that it causes an increase in your heart rate, blood pressure and stress hormones. This can be beneficial some of the time, but having this side of of your nerve system “on” all the time can have detrimental effects on your performance and body composition. If you can’t live without coffee, try and keep it before midday so it doesn’t interfere with your precious sleep.

8. Cut processed sugar

Having sugar particularly before bed will cause a huge rush of insulin into your blood stream. Insulins job is to decrease your the sugar in your blood and it does so by using it for energy or converting it to fat to be stored and used at a later stage. Consuming large volumes of sugar (particularly processed sugar) can stress your body out and drive the production of cortisol.

9. Take rest days

Rest days are absolutely essential to your health and performance. Like sleep, they are a chance for your body to rest, repair and recovery in between workouts and stressful days in the office. Ensure your gym program has at least one or two rest days per week.

10. Get your nerve system checked

Visiting your chiropractor to have your spine and nerve system checked is another strategy to help you reduce the total amount of stress on your body. Your chiropractor can help you work out strategies to decrease the physical, chemical and emotional stress you put on and into your body on a daily basis to help you function more optimally.

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Cortisol: the silent hormone that could be making you fat http://portmelbournechiropractic.com/cortisol-the-silent-hormone-that-could-be-making-you-fat/?utm_source=rss&utm_medium=rss&utm_campaign=cortisol-the-silent-hormone-that-could-be-making-you-fat http://portmelbournechiropractic.com/cortisol-the-silent-hormone-that-could-be-making-you-fat/#respond Thu, 05 Nov 2015 22:39:54 +0000 http://portmelbournechiropractic.com/?p=1093 Hormones play a pivotal role in all bodily processes and are essential to the fat loss and muscle gaining process. High levels of Cortisol in your body may be the reason why you are carrying excess fat. So what exactly is a hormone ?

Hormones

They are the chemical messengers that are secreted in one part of your body, travel through your blood stream and then bind to a receptor in another part of your body.

Their main job is to keep everything in your body in balance and they work much like the central heating in your house. If the room gets cold the heater kicks in, if it reaches the ideal temperature that you’ve set it at it will turn off again.

Just like you can set an “ideal room temperature” in your house via the thermostat on the wall, you can change the “ideal set points” or homeostasis for lots of your body systems, like your level of fat storage or your metabolism via your hormonal system.

“So how do we change these set points in our body?” Your daily actions and behaviours. The different foods you put into your mouth and different types of exercise you perform will have different responses on your hormonal system and will therefore change these “set points” in your body.

Cortisol

Cortisol is the most important performance hormone in your body. It’s secreted from the adrenal glands in response to physical or psychological stress, prolonged exercise or sleep deprivation and it should naturally coincide with your normal waking cycle to be higher in the mornings to wake you up and lower at night when you should be winding down.

Your body is designed to deal with acute brief stress, such as that feeling you get when walking into the boardroom to give a talk in front of a audience. When this happens our “flight or fight” (sympathetic) nerve system kicks in, releases adrenaline and cortisol to increase our heart rate, blood pressure and help us cope with this stress for the short term.

The problem we face in our modern life is that our body is not under stress for brief moments, it’s under stress all of the time. We call this chronic stress…finances, work deadlines, relationships, poor nutrition, prolonged over training or impaired sleep all cause prolonged cortisol elevation.

The consequences of this can be dire. Increased levels of stress have been linked to heart disease, obesity, cancer, mental illness and autoimmune diseases and of course decreased athletic performance.

The vicious Cortisol Stress Cycle

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Chronic stress leads to high cortisol production that in turn interferences with your sleep. Lack of sleep then leads to more cortisol production and we get stuck in a vicious stress cycle.

Cortisols secretion is not only caused by stress and lack of sleep, but is also influenced by your eating habits. Every time you experience low blood sugar levels such as during a starved state, carb deprivation or the low blood sugar crash you experience after a high blood sugar spike, your body releases cortisol in response to this stressful situation.

Therefore, eating foods high in sugar all the time, or starving yourself all the time tells your body that you are stressed ALL THE TIME.

In fact, a high level of cortisol tells your body to store fat, break down muscle, and impair your immune system.

When your body is under chronic stress it requires more energy. Stress triggers the release of cortisol from your adrenals and glucose from your tissues (including breaking down your muscles). In response to this rise in glucose comes a rise in insulin (the fat storage hormone) and the body thinks it must now store fat while breaking down muscle!

Specifically, the body signals the storage of fat to be stored around the abdomen where there are more receptors for cortisol, which is why so many of us accumulate a “spare tyre” of fat just under the belly button.

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Stay tuned for part 2 next week when we tackle how to balance the amount of cortisol in your system.

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Spinal Health Week 2015 http://portmelbournechiropractic.com/spinal-health-week-2015/?utm_source=rss&utm_medium=rss&utm_campaign=spinal-health-week-2015 http://portmelbournechiropractic.com/spinal-health-week-2015/#respond Mon, 25 May 2015 22:31:31 +0000 http://portmelbournechiropractic.com/?p=1079 The Australian Government’s Institute of Health and Welfare estimates that 70-90% of Australians will experience lower back pain at some point in their lives and 10% will experience significant disability as a result.

Every day more and more Australians experience disabling low back pain, neck pain and headaches, limiting their ability to work and engage in an active healthy life. One explanation for this is the impact our increasingly sedentary lifestyles have on postural fitness. Poor posture increases pressure on your spine which can cause low back pain, neck pain, headaches and fatigue.

Chiropractic care focuses on the relationship between body structure (primarily the spine and pelvis) and function (as coordinated by the nervous system) and how this relationship can restore and maintain health.

The 2015 Spinal Health Week campaign is aimed around “getting your happy back” via reducing back pain, neck pain and headaches.
Chiropractic care is a safe and effective drug free approach to restoring the function of the body, and in the process effectively reducing the amounts of pain experienced.

We love the clips linked here produced from the CAA for the “get your happy back theme” for strategies to help you get your #happyback !!!

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Scientists may have discovered the real cause of addiction http://portmelbournechiropractic.com/scientists-may-have-discovered-the-real-cause-of-addiction/?utm_source=rss&utm_medium=rss&utm_campaign=scientists-may-have-discovered-the-real-cause-of-addiction http://portmelbournechiropractic.com/scientists-may-have-discovered-the-real-cause-of-addiction/#respond Mon, 02 Feb 2015 23:20:24 +0000 http://portmelbournechiropractic.com/?p=1068 Addiction – whether it be to drugs, nicotine or food is at the forefront our current health care crisis.

It’s long been thought that a persons addiction to a substance is related to a chronic brain disorder: a dysfunction in the reward, motivation and memory circuits leading to addictive manifestations. Many consider the chemical substances found in drugs, alcohol and sugar to be the main contributing factors as to why a person “becomes” addicted.


Research is beginning to show that chemical dependancy to a substance may NOT be the entire reason why people become addicted
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An old experiment was performed in the 1970’s where a rats were placed in an empty cage with two water bottles. One with cocaine like substance and one with water. The rats become addicted to the cocaine and drank it until it died. This experiment helped contribute to our current belief system around chemical addictions.

However, a psychologist by the name of Bruce Alexander noticed that the the odd thing about this experiment (and how it relates to “real” human life) is that the rat was placed in the cage all alone. He re-performed the experiment in a different environment he termed “rat park”: everything a rat could ever want including other rat friends, coloured balls and toys, tunnels and obstacles to run through and plenty of food.
Rat park still contained the two water bottles. However in this different environment the rats drank from the cocaine laced water bottle a quarter of the amount, did not become addicted and did not die.

NONE of the rats in a HAPPIER environment died or become addicted.

So how does this relate to us and current health care problem?

Think about yourself or others around you that are currently addicted to substance or situation… a drug, medication, alcohol, food or sugar.
What is their environment like?
What is their level of social support?
Are they happy in their environment?

It’s the caliber of whats in your “cage” around you that may determine your happiness and your level of addiction to these substances or situations. Surround yourself with family, friends, health professionals and environments that positively impact your mindset…. and your health.

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For more info and our resources used:

http://elitedaily.com/news/world/scientists-may-discovered-real-cause-addiction/915030/

http://www.brucekalexander.com/articles-speeches/277-rise-and-fall-of-the-official-view-of-addiction-6

http://www.huffingtonpost.com/johann-hari/the-real-cause-of-addicti_b_6506936.html

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If you could wave a magic wand, what would you love to see happen in 2015 regarding your health? http://portmelbournechiropractic.com/if-you-could-wave-a-magic-wand-what-would-you-love-to-see-happen-in-2015-regarding-your-health/?utm_source=rss&utm_medium=rss&utm_campaign=if-you-could-wave-a-magic-wand-what-would-you-love-to-see-happen-in-2015-regarding-your-health http://portmelbournechiropractic.com/if-you-could-wave-a-magic-wand-what-would-you-love-to-see-happen-in-2015-regarding-your-health/#respond Thu, 15 Jan 2015 06:49:14 +0000 http://portmelbournechiropractic.com/?p=1064 It’s that time of year again. January marks the time of new beginnings, challenges, ideas and goals.

– “this year I’m going to join a gym and lose 10kg”
– “this year I’m going to start yoga once per week”
– “this year I’m going to spend less time at work and more time with my kids”/

Waving the magic wand, dreaming big and picking the goal is the easy bit, however putting the actions into place seems to be the part where most people become unstuck.

January is often the time of year when your local gym has an influx of new members, you can’t find a free treadmill, the spin classes are full and your yoga mat is a couple inches away from many others. Have you noticed come March it doesn’t seem to busy anymore? Where do all the people go?

Setting AND achieving the goals you want to see happen is actually a simple process. It’s all about the planning process. The trick is to write them down and be as specific as possible.

Goals must be:

S.M.A.R.T

Specific – know exactly what it is you want to achieve
Measurable – you must be able to know when you’ve achieved the goal. Be as black and white as you can.
Actions needed – go through and work out all the logical steps you need to make to achieve this goal. Cross them off as you go.
Realistic – confirm that this goal is indeed possible
Time related – how long are you going to give yourself to achieve this goal?

Once you’ve written them down don’t let them go unnoticed. Stick them up at your desk or on your bathroom mirror so you can regularly see them. Writing down and reviewing your goals on a daily basis is a tried and tested method to making sure you stay on track.

Talk to Dr Angus, Dr Tony or Dr Kirby if you are ready to spread some magic and achieve your health goals in 2015.

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One exercise that could change your life. http://portmelbournechiropractic.com/one-exercise-that-could-change-your-life/?utm_source=rss&utm_medium=rss&utm_campaign=one-exercise-that-could-change-your-life http://portmelbournechiropractic.com/one-exercise-that-could-change-your-life/#respond Mon, 17 Nov 2014 01:01:20 +0000 http://portmelbournechiropractic.com/?p=1058 Motivational speaker Jim Rohn famously said that

“We are an average of the top 5 people we spend the most time with.”

This relates to the law of averages, which is the theory that the result of any given situation will be the average of all outcomes. This is true of relationships in the social sense and in the business. Whether we like it or not, research shows that we are greatly influenced by the environment around us – including our most inner circle of friends and colleague’s.

This was the topic of conversation between a friend and I over lunch yesterday.

We both reflected on times when we involved people or circumstances in our lives that were more toxic and detrimental to our health; physical, emotional or chemical influences on our health that came from our most inner circle of people.

A part of continual growth in our lives and health revolves around welcoming in new people, habits and positive influences into our lives. The five people you spend the most time with strongly influence your health and your success.

The sometimes-unfortunate reality is if a person or situation is bringing your average down – you need to reduce that person’s involvement in your life.

Whether that a toxic relationship in the home, a friend, a workplace or social setting – not ridding yourself of the stressful load may be the one defining factor that may be hindering you from optimal health and your life vision and success.

So as an exercise, work out who are the top 5 people you spend your time with, what are their negative and positive qualities they bring into your life. Reflect on whether the average of those qualities they bring to you is a reflection of who you truly want to be, or is the average the defining factor holding you back.

Remember, you are an average of the 5 people you spend the most time with….including yourself.

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