Build Your Immune System Naturally- Part 2

What we feed ourselves feeds all of the cells that make up or body and itbs working systems. If youbre not feeding your body the right nutrients then youbre not fuelling your bodybs systems, without the right fuel you cannot expect correct function, if any function at all!
So whatbs best? Good wholesome fruits, veggies, protein and probiotics! Start with cutting out breads, pasta, alcohol and sugar, these foods are doing you no favours in the immune department. Did you know? One small chocolate bar can suppress your bodybs immune response for more than 24hrs!! Another good idea is to try and stay away from preservatives in packaged goods, opt for pesticide free produce and look for organic, free range and hormone free animal products.
Get some extra boosts to your immunity by adding these to your diet:

  • Turmeric
  • Citrus fruits
  • Ginger and garlic

Improve your gut health- Your gut holds all of your Probiotic microorganisms (good bacteria) Probiotics support our immune system, aid digestion and assist with nutrient absorption into our bloodstream. Foods that promote healthy bacteria are kefir, Kombucha, yoghurt, sauerkraut, kimchi and B other fermented vegetables.
Just 30mins of moderate exercise 3 times a week has many benefits and one of those is increasing immune function. In 2018 a study showed the reduction of colds and flus in participants that had a regular exercise regime of 3 or more days a week. The study concluded that those who exercise were 26% less likely to catch a cold or flu.
Keeping your body moving can also boost your mood (TIP #1), reduce your weight, build strength, help prevent injury andb& it can all be done outdoors (TIP#2).
Exercise can be fun and adventurous, try:

  • Park boot camps
  • Pilates/Yoga classes
  • Surfing/Swimming
  • Hiking/bush walking
  • Bike riding/Roller blading

Build Your Immune System Naturally-Part 1

A strong immune system is vital for our health however; we are not always taking care of it. Times like these remind us of just how important our immunity can be.B We love our patients and care about your health and wellbeing greatly, that is why we have dedicated this month to helping you and your family build stronger immune systems and healthier lives.
Your mood doesnbt just affect your day or the people around you, it also affects your immune system, in fact they have done many recent studies showing how chronic exposure to stress, anxiety and negative moods can change the way our immune response functions.
The immune system is made up of billions of cells that travel through the blood stream. The main fighting cell being the white blood cell-Lymphocyte. Lymphocyte consists of a B-CellB that produces anti bodies and destroys bacteria, and a T-cell that lock onto infected cells, multiply and destroy them before further infection occurs.
When we feel stress the brain stimulates the endocrine system, releasing hormones that have an effect on the T-cell, reducing their ability to multiply thus reducing their ability to destroy the harmful bacteria, leaving us more susceptible to illness.
Ways to improve your mood:

  • Trust us it makes all the difference, try it now 🙂
  • A great way to calm your mind during stressful times.
  • Who doesnbt feel great after a boogie? Alternatively, exercise!
  • Showing gratitude for even the smallest things can help give you that warm fuzzy feeling; studies have shown it also helps to reduce anxiety.

Get a dose of natural VIT D. New studies have shown the effect that the sunbs rays have on the T-cells in your body. As we know (from TIP #1) T-cells are a vital part of our immune system.
Sunlight has been proven to increase movement in these cells, because these cells need to move to work, the faster they can move the faster the work gets done!
Get a daily dose of sunlight safely by trying these.

  • Exercise outside
  • Drink your morning coffee in the sun
  • Eat your lunch in the park instead of at the desk

Inflammatory Diet

Inflammation is the bodybs natural healing process. Its job is to protect the body in times it has been infected by harmful organisms. Short-term inflammation or acute inflammation can help the body heal from sickness or injury. Chronic inflammation, caused by prolonged stress can be quite harmful and has been linked to many autoimmune diseases. It may surprise you to know that some of the food and drink that we consume can actually cause an inflammatory response in our bodies, over time causing chronic inflammation and chronic disease.
Itbs easy to try and avoid foods that cause inflammation when you love your organic produce! For those of you who may be a little more adventurous with your diets this can strike quite a challenge as the main food groups that seem to be the culprits are: Sugar, Gluten, Vegetable Oils and Artificial Additives.
This list seems small but if we read the ingredients in our bread, cereals, margarines, sauces, bdietb soft drinks and a lot of the convenience foods available today we will notice that these main food groups are contaminating a lot of what we consume on a day to day basis.
To ensure that what you are eating is not contributing to inflammation try sticking to a wholefood diet, filled with organic fresh fruits and veggies, good sources of animal protein and healthy good fats and prepare your meals yourself! Each person is different; what may affect some will not affect others, however many studies have been done showing less inflammation in the bodies of those eating a wholefood diet.
One study done with a group of older adults showed those who ate refined carbohydrates were 2.9 times more likely to die of an autoimmune disease. In Another study a group of much younger healthier men added 50grams of white bread into their diet. Shockingly, this study showed an instant spike in their blood sugar levels!
Itbs easy to say bjust a little bitb or itbs just a btreatb however as you can see even the smallest amounts of these ingredients can have damaging effects on the healthiest of bodies.

Meal Planning

Planning and prepping your familybs meals saves you money, time and most importantly ensures your family are eating nutritious and delicious meals each day. Donbt know where to start? Here are some of our best family meal prepping tips:
1. Start Small- if you havenbt done it before donbt dive into prepping every meal for every day. Start with two meals a week and work your way up from there.
2. Write it down- keep track of what your making. A fun way to get the family excited about it too is to write your menu on a black board. Write down everything you need on a shopping list, this will save you time and stop any impulse purchases which will save money too.
3. Set aside the time- We know youbre busy, but setting aside time to meal plan and prep will save you time later down the track. Think ahead with your prepping, if you need to cook chicken on Tues then have it in the fridge defrosting on Monday. Use your leftovers during the week for the weekend.
4. Involve the kids- The aim of food prepping, as well as saving time and money, is to make sure your family is eating wholesome food. This can also be a way of teaching your kids the importance of healthy eating. Involving the kids in meal planning guarantees they will have something on the table that they will like. You can also make it fun with theme nights!


Currently the world is going through some dramatic changes that means a lot of us are experiencing some dramatic lifestyle changes. One of the most common lifestyle changes we have noticed with our patients is a move from working at the office to working from home.
Working from homeb& you can wear your pyjamas all day, get to spend more time with your pets or family members you donbt usually get a lot of time with, eat at your desk and youbll never forget your snacks when youbre two minutes away from your own fridge!
Although all of this sounds like a dream, what we have noticed is less than desirable, an increase in stress levels and a decrease in good spinal health practices!
Pyjamas and your laptop on the couch seems AWESOME, however six hrs or more of constant sitting on the couch is not great for your health! So we have put together a few tips on how you can enjoy your extra time at home while still staying SANE and most importantly staying healthy!
Step 1- Keep your usual routine.
Itbs easy to slip into bad habits like sleeping in or taking an extra hr at lunch, this can decrease productivity and increase your stress levels! Not only that, if you stay in an exact if not similar routine as your usual life it will be much easier for you to get used going back to the office.
So get up at the same time, but enjoy the extra long walk with the dog in the morning. Get ready as if youbre going to work- or at least as if itbs casual Friday at the office. Schedule yourself a lunch break at your normal lunch hr and then get back to it, like itbs just another day at the office. This will help keep you mentally alert, motivated and productive.
Step 2- Remove distractions (the best you can)
If youbre at the office usually you donbt have your favourite Netflix series playing in the back ground, so donbt have it on at home! Keep your phone on silent and away from your work area, if needed donbt have your social media icons available on your PC so they are not easily accessible. If rover is a barker-perhaps a few extra bones when your skype meetings are on?
Step 3- Set up your station correctly.
This is SO important. It may be harder for some to find an appropriate work space at home but do the best you can with what you have- your body will thank you for it later. Dedicate a specific area of the house for just your work space, a part of your kitchen bench that is clean and clutter free each day, a study, spare room, coffee table and floor cushions. Do your best to adhere to good ergonomic practices, Elbows at 90 degrees, wrists neutral- no slouching!
Step 4- Keep moving and check your posture AGAIN!
Keep reminding yourself to get up every 30-60mins get some movement in your body, if you can throw in a few exercises or stretches. Are you slouching? How close is your face to the computer? Check and double check your posture while youbre working. One of the most common complaints we have heard about working from home is that you are unable to have a ergonomic work space, so it is important that you take responsibility of your working posture throughout the day. If you need a friendly reminder, there are plenty of great apps you can download on your laptop or PC to remind you when it is time to get up and move, stretch or remind you to check on your posture p
Step 5- Get some fresh air.
If youbre working from home your usual daily commute consists of- from the bed, to the shower, to your work station. Before you know it 4pm hits then its from the work station, to the kitchen back to bed! Make some time to get outside, whether it is on your lunch break, in the morning or that extra time you have in the afternoon not sitting in traffic, its important you allow your mind to wind down and step away from work. Just because work is at home, it does not mean you canbt take a break from it.

Spinal Health For Surfers

Dr Andrew Burgess has been a surfer all of his life, has completed research[1] into the injuries and risks associated with competitive surfing. Before the study there was limited research on the health behaviours and wellbeing of surfers.
His study also examined surfing injuries in relation to the type of surf board used including short boards, long boards, body boards, etc. as previous research had categorised surfers into a single group, rather than being distinguished by surf craft use.
The results of the study found that 81% of those surveyed incurred at least one surfing-related injury in their lifetime, while 58% have experienced a surfing-related injury within the current surfing season. Lower back injuries were also the most common injury reported by surfers.
Along with these injury figures, only 44% reported seeking treatments for at least one surfing related injury in the current season.
The overall physical and mental health scores of surfers in the study were high, and those in the study generally maintained well balanced diets, consuming alcohol at a lower risk level than the average Australian.
The study concluded that Australian competitive surfers fit the stereotype of healthy and active people, however, are susceptible to specific injuries related to their sport, with acknowledgement of further research to be conducted.
While it is not possible to entirely prevent injuries, these tips can help you reduce the risk of injuring and straining your back.
Surfing is a physically demanding sport therefore warming up prior to your surf can help reduce the toll it takes on your body. It doesnbt need to take too long b try some light exercises and mobility work for 10-15 minutes before you start surfing, to get your muscles ready for the ocean.
Drink plenty of water. Stay hydrated at all times to reduce the effects of heat, cramping and help aid recovery.
If you are looking for a stretching program, try the Straighten Up exercises included in the Straighten Up (Australia) app. These are also designed to improve spinal health, stabilise core muscles and enhance health.
Finish off your surf with a few light stretches. Stretching allows the muscles to loosen up and may help prevent sports injuries.
If youbre an avid surfer, whether professionally or recreationally, itbs important that all aspects of your health are taken care of.
With the most common area of injury being the lower back, visiting a chiropractor may help alleviate the severity of pain and injury to the spine.
[1] Burgess, A, Swain, M & Lystad, RP 2018, bAn Australian survey on health and injuries in adult competitive surfingb Journal of Sports Medicine and Physical Fitness. DOI: 10.23736/S0022-4707.18.08381-0

Steffi's Healthy Pork Schnitzel

Pork schnitzel (thin and bashed out, preferrably from the organic butcher)
Macro organic dijon mustard
Tapioca flour (health food store)
Eggs (about 3 depending on the amount of schnitzels)
Almond meal
Grass fed butter (or tasteless coconut oil….but butter is a lot nicer o
Cover each schnitzel with about a teaspoon of mustard on both sides and add salt and pepper.
Prepare 3 plates: one with flour, eggs and the third plate with almond meal.
Cover the schnitzel first with flour, then with egg and then coat them in almond meal. Set them all aside or you could make a start with mealting butter (quite a bit) in a pan. Fry the schnitzels on both sides until golden brown.
Donbt cook them too hot as they can burn quickly. I always wipe the pan out with a paper towel after one round of schnitzels.
When cooked, sit them on a piece of paper towel, so the extra fat can get soaked up. Serve with lemon.

Steffi's Easy, Healthy School Lunch Ideas

School is back! One thing we have noticed come up a lot when talking to parents about the start of the new school year is the chore of making school lunches! The two biggest issues are keeping it interesting and keeping it healthy.
Since 1/3 of our kids bmeals come from their school lunchbox, making healthy choices is super important. It not only makes them feel better, but they also perform better if they do not have to deal with the effects that come with sugary, processed foods.
There is an endless supply of packaged, convenient snack foods in our supermarkets, but most are processed and packed with sugar.
Stay away from supermarket muesli bars, fruit twists and chips. Some healthier alternatives are natural seaweed snacks or Coconut yoghurt. The easiest way to know that your kids are getting the right nutrients in their school lunches is to make them yourself .Our practice manager and Dr Johnbs lovely wife Steffi has put together a few quick and easy school lunch ideas to share with you. Their eldest daughter has just started school and she is thoroughly enjoying mumbs lunch box fillings!! Here are some ideas for you to try, keep an eye out for our next blog of a few of Steffi’s quick easy recipes..

Simple Salad-lettuce, cucumber, carrot, tomato with homemade dressing. Homemade chicken mince muffins. BBQ grilled steak and squash. Watermelon hearts, carrot sticks and pear

Marinated chicken drumsticks (tamari ,honey ,salt, pepper)Carrots, tomato, apricot, grapes, blueberries and cheese. Coyo coconut yoghurt and homemade banana bread muffin.

Steffi’s healthy pork schnitzel. Cheese. Carrot sticks. Home made muffin. Sauerkraut. Raspberries, mango, cucumber. Seaweed snacks. Apple.

Dr John and Steffi’s daughter Jelina with her lunch box! Filled with goodies like: Homemade sweet potato fries. steamed brocoli. cauliflower rice with butter chicken. Apricot. Kids probiotic bite, cucumber, cheese,grapes bluberries, banana and apple. Olives, organic hotdog.


Get Productive In 2020

Start the year off by becoming more productive not only with your work life but in your personal life. Use these four tips to help you smash your goals in 2020, Letbs fill this year with more achievements than any other year before!
1: Find meaning in what you do- Enjoying what you do in the ultimate way to increase productivity. Whether itbs in the work place or perhaps a side project youbre working on, finding the positive or fun parts about them each day will help to keep you motivated through the rest. Finding it hard to pick out the positives? Well, itbs never too late to start building a career you love, or finding that one hobby or interest that can change your outlook on your day to day life.
2: Just Start- Starting is usually the hardest part. Often we are waiting on that perfect moment to begin a certain task or the right time to make a change or take the risk. The truth is, there is no perfect bmoment” the best time is NOW. Youbll see that once the ball is rolling you will find your rhythm, and you wonbt have wasted a few days, weeks or months waiting for that right moment because you have already begun.
3: Eliminate distractions- Turn off your phone or notifications. Let your family, friends and work colleagues know that you have delegated a certain time period for your important tasks so that you are able to get into the zone without any distractions. A study done at the University of California showed that it took people an average of 25mins and 26sec to get back into focus after an interruption!!
4: Make lists & Prioritise them- Listing all your tasks for the day is an easy way to keep track of what needs doing. Itbs also a good way to stay motivated, we get a great sense of achievement after crossing things off! Prioritise your lists in order of importance to make sure you finish your most important task by the end of the day.

Remember SANTA These Holidays

Tisb the season to love, laugh and play with family and friends. To take a break and enjoy making beautiful memories with your loved ones. It is also a great time to take a break from work and get some well-needed rest! Although we may be taking a mental break over the holidays, our spines will still be hard at work, itbs important for our spines to stay healthy over the holiday season and who better to remind us of what to do than Santa himself!
Next time you see Santa in the shops, in x-mas lights or on Christmas trees remember these five important tips. Stand up straight, Active, Nutrition, Time out, Adjustment.
Stand up straight
Good posture is essential to having a strong and healthy spine. Practice correcting your posture as often as you can to help prevent aches and pains over your holidays!
Being at the gym during the holidays would be the last thing on anyonebs mind, however you donbt need the gym to stay active. Find some things you enjoy doing outside with the family or friends. Go hiking, surfing or swimming. Try picking things that are fun and make the body move. Maybe even take advantage of the spare time you have and go for an afternoon strolls with the family.
This time of year, it is hard to say no to the many delicious temptations on offer, you do not have to deprive yourself of treats but remember to enjoy things in moderation. The nutrients found in fresh fruit and vegetables, nuts, seeds and quality animal proteins are essential for keeping your bones, muscles and other structures of the spine strong enough to support your body.
Time Out
Holidays can sometimes get so busy that you may feel you need a holiday from your holiday! Be careful not to burn yourself out, it is important to give your body adequate rest to help it recover and restore itself the best it can. Just remember to keep your spine in mind when choosing that comfortable relaxation position, good posture is still important here.
We understand it can be hard to balance a healthy lifestyle and a social lifestyle especially over the holiday season. Dr John and Dr Craig may be able to help you better adapt to the additional social and stressful aspects at this time of year by keeping your spine in good alignment and free from subluxations.