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Get fit
by Boxing
Why wait? Find out how to start
Dr
Ken Trinh, a physician for Canada's boxing team at the 2004 Olympic Games, says
boxing is a great cardiovascular, range-of-motion and muscle-toning exercise.
"It may also help to improve your proprioception (position sense) and prevent
falls," he says and because boxing requires concentration and focus it may
also improve memory. 
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Featured
Articles
In this
issue:
• Get fit by Boxing
• Heart of the matter
• Nine tips for fitness
• Get a good nights sleep
• Meals that heal
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Building better bones
•
You are when you eat | |
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News of the Month
Sam
Dorahy
Birth of baby Tameika 
Mother & Daughter
Sam
and Jason Dorahy are delighted to announce the birth of their baby daughter
Tameika Lee Dorahy!
Tameika was born at 11.15pm in Sutherland Hospital
on 11th February 2007.
Check out gallery photos
| "Welcome
Back Sam"
Sam Dorahy returns to part-time work here from April 3 2007,
on Tuesdays and Wednesday mornings! |
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*Feature
Profile*
Celebrating in Rio Style!
Miss
Melville's Big 21st Party!! Elyse
recently celebrated her 21st Birthday with a big party at the Sylvania Bowling
Club. We were all there in our Rio Carnival outfits to help mark her coming of
age. Everyone had a wonderful time which you can check out in the photos!
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Kirsty
Polson
Brilliant
addition to our team!
Kirsty
is the newest member of our team and has exceeded all our expectations. She operates
with care and dedication at all levels of the practice and is always ready to
lend a hand. Kirsty can always be relied upon to perform soft tissue massage work
with skill and dexterity. Along with her bright, positive nature Kirsty's faultless
attention to detail produces award winning results. Kirsty will be working here
on Mondays, Thursdays and Fridays » more |
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Make your live online appointment here
 HICAPS
Medicare
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12-Week
Walking Plan Diary
Can’t find the time
or motivation to exercise? You’re not alone. This 12-week walking plan is
a simple fitness
programme tailored specifically for you. Our tables make it easy to
record and monitor your progress, marking off all your achievements each day.
With helpful tips, fitness facts and figures, as you progress through the programme
you’ll learn how to maintain an upbeat attitude towards exercise. |
download
here
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Heart
of the matter : 6 numbers that can save your life!
Want
to maintain a healthy heart? Keep track of these six health measurements that
can warn you of trouble ahead Want to maintain a healthy heart?
Six measurements
can tell where you stand in your battle against the heart’s attackers. Three
you can check yourself – all you need is a pencil, tape measure and a watch
with a second hand. The others you can get from your doctor. Write these numbers
down and keep track of them over time, and they will speak volumes about the health
of your heart.
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Nine
Tips for Fitness Success: For every ten people who begin a fitness program,
as many as seven will drop out in less than six months. Here are ways to help
you from contributing to the drop-out statistics.
1
Start slowly
Make just one small change at a time. That’s the best
way to guarantee that the changes you make will become permanent. Remember, you
are making changes that should last the rest of your life. Don’t rush them.
2
Avoid boredom
It’s among the top reasons people drop out of exercise
regimens; after all, who wants to be bored? Take it upon yourself to keep things
fresh. Vary your walking route or work in new activities to keep your routine
fun and different. Do your usual walk in reverse, go cycling next week instead
of walking, stop and investigate outdoor places and activities that have always
held your interest. 3 Surround yourself with support
Some people
can stay more committed if they have a regular fitness partner. In one US study
that tracked 309 people for two years, those who had a support group lost 30 per
cent more weight than those who dieted alone.
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How to get a good nights sleep:
Dr
Jeffrey Lipsitz offers these suggestions: •
Make sure your room is quiet and dark and your bed is comfortable. •
Get up and go to bed at the same time everyday. •
Limit your caffeine and nicotine intake. •
Eat dinner at least 2-3 hours before bedtime - its more difficult to fall asleep
if your body is still breaking down food. A light snack just before bedtime may
be helpful, however. •
Exercise regularly. Physical activity done early in the day may
promote deeper, better-quality sleep - though too-vigorous exercise just before
bedtime may delay sleep. What to know more on getting to sleep or staying
asleep?
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Meals that heal : Want more energy?
LOW
ON ENERGY?
Can't fall asleep?
Worried about high cholesterol?
Well,
close the medicine cabinet and grab a fork.
"There's a growing awareness
that simple choices like what we eat play a powerful role in our health and well-being
- not only in preventing disease but also in feeling better and in the quality
of life," says Dr Dean Ornish, founder and president of the Prevention Research
Institute in California. Dr Ornish was the first researcher to show that
diet and lifestyle changes can reverse heart disease without surgery or drugs.
"And it's not just what you exclude from your diet; there are more than a
thousand substances in food that protect the body with anti-cancer, anti-heart
disease, anti-ageing properties," he says. Most of these are found in fruits,
veggies, whole grains and legumes. (Of course, if you're already on medications
for heart disease or other conditions, don't stop taking them without asking your
doctor.) Here, with help from Dr Ornish and registered dietician Mindy Hermann,
are some prescriptive meals that are easy, delicious and healing.
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Building
Better Bones : Truth of the matter!
Unhealthy habits put today's children at extreme risk of osteoporosis. Here’s
how to protect them, and yourself.
Every time a child drinks a soft drink,
he’s laying the groundwork for a dangerous bone disease. No, fizzy and sugary
drinks don’t cause osteoporosis. But because they’re often a substitute
for a glass of milk, kids are coming up short of the calcium and vitamin D they
need to build a strong skeleton. Many of them also lead a sedentary lifestyle,
so they aren’t getting the bone-building bene?ts of vigorous exercise either.
These children aren’t just in jeopardy for brittle bones and fractures decades
down the road: they could be at risk of osteoporosis at a younger age than ever
before.
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You are when you eat :
When's the best time to eat?
There's an ideal time to eat- it's just a pity the experts can't agree on what
that time is. Here's a guide to some of the clock watching approaches.
Nutritionist
Joanna Hall says the approach of banning carbohydrates in the evening creates
a "kilojoule gap" between the number of kilojoules consumed and the
number burnt off. In addition, eating more protein will help you to stay fuller
for longer, she says. "Evenings are when most people munch on high-fat
foods such as cakes and biscuits, because they are bored or tired," says
Louise Sutton, a dietitian and principal lecturer in sport and exercise nutrition
at Leeds Metropolitan University in the UK. "So this is one way of stopping
that." Experts are sceptical, as there is no scientific evidence to support
the claims but they agree that if it helps to reduce night-time nibbles, it's
a good thing.
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