With a decade of experience and practice to her name, Renee incorporates traditional chiropractic care with alternative healing modalities to provide a balanced whole-body approach to her treatments.
Since becoming a first-time mother in mid-2017, Renee has increased her focus on pregnancy and paediatric care. Additionally, Renee incorporates Neuro Emotional Technique and Kinesiology as well as gentle manual therapy and soft tissue techniques. Renee addresses the relationship between the body’s stress, environmental toxicity, structural integrity and nutritional balance.

With a strong focus on our bodies inherent intelligence and ability to heal itself, Renee believes that a strong nutritional foundation and a holistic approach is the best way to identify the cause of our ailments and the quickest way to return to our functional best.

Spring is here according to the calendar but the weather is not quite sure yet!

This newsletter with include a few interesting reads, my favourite cookbooks and new places to check out. 

Articles and interesting reading

Often I discuss the need for the further testing whether it be for vitamin deficiencies or imaging but is it necessary? Here is the a little food for thought

A win for pregnant women! From November, pregnant women will receive free mental health assessments as well as 2 months after the birth. 

How much alcohol is too much alcohol? An interesting read!

This year has been particularly bad for flu, but why?

Out and About

Goodbye Horses in Summer Hill is new on the cafe scene. I had a beautiful roasted vegetable salad. It was filling, delicious and healthy!

Staying in Summer Hill, I have heard the coffee at The Drugstore and Heritage Coffee Brewers is great and The Rio (a bar) opened recently and is meant to be quirky too.

Cookbooks

I thought about adding more recipes to the newsletter as usual but decided instead I would include my 2 favourite cookbooks. You might have one of them already,  or be inspired to try something new! 

1. Plenty & Plenty More - Yotam Ottelenghi - No surprises here! I love his recipes and especially these 2 books which is full of salads and exciting vegetarian options. Below are some of my favourites;
 Black Pepper Tofu, Honey-Roasted Carrots, Tomato and Pomegranate Salad

2. Falafel for Breakfast - from Kepos Street Kitchen - More delicious middle-eastern inspired recipes. Some of them more naughty than healthy!
I've included their website with a taster of some of the recipes from the book.
My personal favourite is the chocolate & cardamom cake (I couldn't find the recipe online but am happy to send to anyone who wants it!)

I look forward to checking out the Cornersmith cookbook, Monday Morning Cooking Club, Sweet & Sirocco. If you have any of these I would love a review!

Cancellation Policy

As we get closer to Xmas, just a reminder that If you need to reschedule your appointment please give me 12 hours notice or a $25 fee will be charged. If you miss your appointment the full fee is charged for the appointment.
Obviously if you are sick or if there is an emergency you will not be charged!

Christmas/Holiday Gifts
If you are stuck for ideas, I will have Dr Graeme Massagers available for purchase for $100. Please let me know if you would like me to put one aside.  

Looking forward to seeing you all before Xmas!

Amy

Hi Crystal Street Chiropractic Family, 

Just a short newsletter to keep in touch

Interesting Reads
Exercise helps with weight loss, circulation and joint health but there are a lot of studies connecting increased exercise with reduced rates of Alzheimers and Dementia. Here is one of these studies. 

Another article in the British Journal of Sports Medicine looks at the benefit of exercise in reducing chronic inflammatory disease (an example being coronary artery disease). It is thought that 22 minutes a day of exercise is enough to reduce the risk of this disease.

I hope the 2 articles are enough to motivate YOU to get moving!!!!!

In February this year, the American College of Physicians released guidelines for treatment of non-radicular (not related to nerve irritation) lower back pain. Unsurprisingly the guidelines steer away from drug therapies and state spinal manipulation, acupuncture and heat are better options.

Cooking
Most of you already know my love of middle eastern food, specifically Ottolenghi, so it should come as no surprise that I have found another cookbook that has some delicious recipes called Persiana.
I have tried the spiced vegetable soup which is warming, comforting and delicious. I have also had the radish and cucumber salad which was fresh and cooling and therefore a perfect accompaniment considering there is a bit of spice in the recipes. 

Renewal of referral rewards
I got a bit behind my referral rewards last year so this year I am going to thank you for trusting me with your loved one's, colleague's or friend's care with rewards. I am extremely thankful and honoured by these referrals.  
Products
Don't forget I am stocking both memory foam and latex pillows, 90cm foam rollers, Dr Graeme massagers and heat packs. If you would like to buy for yourself or as a gift please let me know at your next appointment or via email or phone.

Holidays
The clinic will be closed from 7-21 June. Please let me know if you would like to make an appointment before I go. 

Have a great week and keep warm!

Amy

Summer is almost upon us! I hope you are enjoying the sunshine and getting yourselves moving!

Recipes
Again I have gone back to my favourite, Yotam Ottolenghi. On my recent trip to Europe, Dan and I went to Nomad in Soho (one of his restaurants). It was beautiful and it inspired me to try some more recipes. Here are a few favourites.

Braised fennel and capers and olives sounds like a strange combination but it works. Very delicious and perfect for this strange between season weather.
I made the Roasted fish with aromatic olive oil  because of our Portugal travels where they served the whole fish with sides and it was simple and healthy.
Of course there has to be one recipe that is slightly summery. I am yet to make this one but as soon as summer fruit is more reasonably priced this sweet summer salad is going to make its way onto my table.

Interesting Infographics and videos

Over the last few months I have collected a few great infographics and videos. Here are some of my favourites;
-The benefits of a good nights sleep
-How chronic stress affects your brain
-The effect of exercise of our body's natural killer cells

Looking for a Unique Xmas Present? 

How about a massager? Now stocking Dr. Graeme's general purpose massagers (the same one that I use!) Price: $100

Crystal Street Chiro also has pillows available in both memory foam and latex. Please contact me to discuss the best pillow for you. 

Out and about

This year my lovely client Dasha opened her store Chalk on Stone. Located on Percival Rd, Stanmore, the store is beautiful. Definitely worth a visit if you are looking for homewares that are the perfect fusion between classic and unique. Ps. the bags and scarves are also pretty special. 

I recently attended a seminar on Functional Neuromuscular Assessment which changed the way I think about muscles and fascia. Next time you are in I will share with you some of the new stretches, releases and exercises. Be prepared! 

Clinic Hours

I am now treating from home on Monday afternoon/evenings and Friday all day. 
If it suits you best to come to Edgecliff please let me know otherwise tell all your Eastside friends!!

I am still in Petersham for most of the week;
Monday 7.30am - 12pm
Tuesday 2pm - 8pm
Wednesday 7.30am - 8pm
Thursday - 2pm - 8pm
Saturday - 7.30am - 1pm

To make an appointment please call 8021-4636, book online at www.crystalstreetchiro.com or send me a text.

Looking forward to seeing you all before Xmas! 

Amy

​​Heading to a game, immediately running onto the court, and playing is a quick way to end up with an injury and a shortened season.
Warm-ups and cool-downs are essential to help your body handle the stresses of a game. Beside injury prevention, both are imperative for increased flexibility, better strength, and enhanced blood flow. A proper warm-up allows for a gentle increase in activity, raising body heat and preparing tendons and ligaments for the game. A cool-down after a fast past game allows your body to slowly return heart rate to normal and provides an opportunity to flush waste products from the muscles used back into the circulatory system.

Unfortunately, just running to and from the car for a couple minutes before and after a game isn’t quite enough. A proper warm up moves the body in multiple directions and planes of movement (not just forward and backward), mimics the movements that will be used in the game, and starts slow and then progresses to harder more complicated movements. Similarly, a good cool-down involves soft-tissue work and stretching out the tight areas affected by the game.

To build a proper warm-up, start with a few minutes of walking and then jogging and take notice of the areas that are tight and need a little more attention. Then, select 4-6 movements that incorporate forward and backward, side to side and twisting motions similar to those performed in a game. Perform them back to back with little rest in between to raise your heart rate and increase your flexibility. Then move on to more complex movement patterns which may include some of the movements already performed but this time with the ball to warm the hands and fingers.

After your game, cool-down with a few minutes of easy jogging then walking to allow for a gentle slowing of the heart rate and to increase circulation. Then, hit the static stretching to work on areas used during game. Some of the muscles you might want to include are the gluteals, hamstrings, calf muscles, quadriceps and hip flexors.  This will help to flush away waste products and decrease recovery time before the next training and game. Lastly, use a foam roller on exceptionally tight areas to restore muscle length if you have one at home.

Give Amy a call at Crystal Street Family Chiropractic - (Chiropractor in Edgecliff and Petersham) to discuss a stretching routine or if you have any injuries needing treatment.

Sponsor of Summer Hill Lakers Netball Club

Hello Crystal Street Family in the Inner West and Eastern Suburbs!

Autumn has begun!? In this newsletter we will have a look at the practical benefits of baby wearing, the importance of eating greens and a good pillow and the usual fun recipe/recommendation 'stuff'.

Wellness Articles
I have always talked about green leafy vegetables with reference to B12 and neurological health but here is another benefit...in this study, the researchers found a 30% decrease in risk of glaucoma with intake of these vegetables. 

I have started following the Ted Ed lessons. They simplify concepts in a great way. Watch this short video on why sitting is bad for you. This gives you another reason to get up from sitting at your desk and get the blood pumping. 

Pillows
A good pillow is so important as we spend most of our time asleep. It is important to check your pillow every 3 years to make sure that is it still giving you the same support as when you first bought it. If you find your pillow is getting a little old or you are getting neck pain or headaches please contact me to discuss what pillow is right for you.

Babywearing
Babywearing has many health benefits for Mum and Bub but what are the practical benefits? This article looks at why babywearing is becoming so popular. 

Posture
Are you a Mum, a student or do you work at a desk? What's your posture? This is a great initiative by the Chiropractic Association of Australia. It highlights the areas that are likely to be under strain and gives some advice on ways to counter these habits. 

Food Inspiration
Salmon Tarator - A friend made this last year and I loved it. I only realised recently that she had sent me the recipe and it has become my favourite dish to cook. The last few times I have bought the tahini ready-made - this makes the recipe that much quicker. I have also blitzed the crust ingredients in the magimix instead of finely chopping (again, much quicker and easier). Tahini is a little underrated - it contains magnesium, potassium and calcium.

Roasted Jerusalem Artichoke - my favourite vegetable! This is an excellent accompaniment and feels almost like a treat. It is also high in fibre and iron and contains smaller amounts of Vitamin A, E and C.

Out and About

Dan and I recently ate at Yellow in Potts Point. It has recently become vegetarian and the food was excellent. It is the first vegetarian restaurant that I have eaten at that offers beautiful, well-balanced, creative food. Highly recommended- especially the Parsnip 'Pappardelle'!

Two Chaps - Marrickville: A great cafe in Marrickville with a little bit of a mediterranean feel to the food. I had the chai spiced granola and my friend ordered the brekkie bowl which looked excellent. Another great addition to the cafe scene. 

Final Words
- If there is anything that you would like included in the next newsletter please send me an email or let me know at your next appointment. 
- Follow us on Facebook  
Look forward to seeing you in the coming months in Petersham or Edgecliff.

Amy

• The journal Paediatrics published a study whereby researchers found crying was reduced by 43% with babywearing for 3 hours per day. It also found that if the carrying occurred during the evening, crying reduced by 54%. Less crying for baby means more energy for baby to observe and learn about the environment around them. It means they can have time for more positive interactions and their parents and are less exhausted.

• Babies who suffer from colic or reflux are often more settled when being worn due to the upright position. Health practitioners often advise for baby to be upright after eating and baby carrying can facilitate this.

• Children that are carried have a tendency to sleep for longer periods of time when being carried. The carrier also allows for a simple swaying/rocking movement to allow bub to move into another sleep cycle. It also allows for sleeping or settling while the parent looks after life admin. There is also some research that indicates that night sleep improves with babywearing in the day. It is thought that circadian rhythms may be regulated allowing for baby to distinguish day from night sleep patterns.

• Once you and baby are used to baby carrying you will be amazed by how much you can do. It is a common story that parents feel they can’t attend a party or Saturday evening out because of bub being unsettled. Babywearing allows for the baby to feel calm and comfortable and for parents to have some adult time. It also will allow baby to become involved in their parent’s world. They can participate in special events and get to know other family or friends. 

• Babies gain more independence from babywearing (contrary to popular belief!). Studies have shown that children that have their needs met during infancy (we are naturally clingers) are more confident individuals as they learn that the parents are available when needed but have the confidence to try new things on their own.

• Parents often feel overwhelmed by caring for baby and running a household. This can often be driven by bub not wanting to be put down. A baby carrier allows one to continue with daily chores or even work while carrying bub. It allows for easy use of stairs, shopping aisle navigation and movement through crowds. Baby carrying allows increases the parent’s confidence in interacting with the child. There is an increased ability to read bub’s cues and an increased responsiveness. 

• Babywearing gives parents the ability to spend time with all their children. Often a new baby can challenge the relationship with other children. Baby carrying allows for hands to be free to play and interact with other children while keeping bub comforted. It also allows for reconnecting with bub once parent returns to work. Coming home and being able to prepare dinner, make lunch for other children or help with homework while wearing baby allows for another opportunity to reconnect with your child while balancing time with other kids. 

• Carrying on the hip, nursing and feeding can create bad postural habits and back pain. A good baby carrier can help distribute weight of baby evenly across the body and reduce the strain. The carriers can also be beneficial for bub’s hip alignment when used properly. I recommend the Manduca or Ergo if looking for a structured carrier, the hug a bub for newborns and ring slings for toddlers. 

For more information or for a baby carrying assessment, contact Amy Melamet- Chiropractor in Petersham or Edgecliff 
 
 
 
 
 

Sleep is extremely important as it is the time that the body can rest and replenish its energy stores and allow for healing. In fact we spend most of our time during a lifetime asleep.
Headaches, Neck Pain, Shoulder Pain, Muscular Pain & Spasm, Pins & Needles in the hands or arms may all be symptoms associated with using the wrong pillow or with poor sleeping position.

What is the function of a pillow?
The role of a good pillow is to support the cervical spine (the neck) and to fill the gap between the head and the shoulder to alleviate stress otherwise placed on the nerves of the cervical spine and on the shoulder. This is achieved by maintaining proper alignment of the neck.

• The Cervical spine is made of 7 vertebrae (C1-C7) with 8 accompanying spinal nerves on each side. The role of the cervical spine is to protect the spinal cord, support the head and create movement of the neck.
• The Cervical nerves have varying roles including innervating the muscles of the neck, shoulders and arms and if irritated they may affect the immune system, allergies, sinuses, energy levels and balance or cause migraines & headaches.

Quick Tips:
1. When trying a new pillow put it against a wall with your head against it. Your head should be neutral and not be pushed away from the wall or tilt towards the wall.
2. Try before you buy - at Crystal Street Chiro, we prefer that you take the pillow home with you for a night or two and see if it is the right pillow for you. There are different heights and materials available. It is important to find the right style for your neck and needs.

Why sleep on a Memory Foam/Latex Pillow?
Feather and Down pillows conform to the head and neck. They are usually soft and snuggly but do not give the spine the support that is needed.
Memory Foam and Latex pillows are firmer pillows which mould to the contour of the neck whilst still stabilising the spine. The contour pillows also have a ridge that simulates the lordosis (neck curve), thus supporting the neck in the correct alignment. They also create space between the head and shoulder allowing for the muscles in the area to relax.
Food for Thought!
A pillow is meant to give the body support and comfort so that the body is in alignment during times of rest. The spine contains important nerves, which are vital for the functioning of the body. These need to be protected.
You have to sleep for at least 7 hours a night for the rest of your life therefore choosing the correct pillow is highly important! 

Finally it's December and the beginning of Summer!! This year has gone so quickly and I hope you are all going to take some time out and rejuvenate for the new year. 
In this newsletter; the best way to nap, some delicious recipes, Xmas ideas (and a wedding photo).

Articles
I liked this article about the best way to nap. Most people I see say that their energy takes a dip in the early afternoon. This might be your perfect time for a power nap!
This week I have read two very interesting articles on the difference in a baby's gut bacteria depending on if the are born vaginally or via c-section and furthermore the difference between the gut bacteria of breastfed vs formula fed babies. Regardless of the way bub is born or fed, there are ways of boosting the gut bacteria with specially formulated baby probiotics. Let me know if you would like to discuss further.

Recipes
I've saved my favourite recipes to share with you for this time of year.
My favourite is Ottolenghi's Honey- Roasted Carrots. It is not only a delicious recipe but carrots are a great source of Vitamin A, Biotin, Vitamin K, B6 & Potassium. 
I love the idea of having a meal with friends and friends with a number of dishes to share. Whole Roasted Snapper with Herbs is a dish that works perfectly for this along with a few different salads and of course the carrots.
Finally, it's not the holiday season without something a little naughty. Try these Tahini and Halva brownies. A bit different & a lot naughty (everything in moderation!)

Out & About
I went for lunch to West Village this week on Terminus St (the ex White Cockatoo). The food is a little on the pricey side but really good! They also have a great outdoor area and plenty of space for prams. A must try! 
Let me know if you have tried any new places around the Inner West or in the city!

Christmas Gifts
Struggling for Xmas gift ideas?
How about.... 

1. Dr Graeme General Purpose Massager (like I use at the clinic) 
2. Foam rollers 60cm or 90cm round or 30cm half
3. Heat packs 
4. Pillows - memory foam or latex
5. Gift voucher for an Initial Consultation

To order or enquire about a product please call the clinic, send an email or ask me at your next appointment.

Holiday Season Hours
Please refer to the website for holiday hours

Wedding Photo
Here is one photo from my wedding day earlier this year- I told many of you that I would send one through and forgot so here it is! Ps It is at the end of the gallery.

To make an appointment before Xmas please give the clinic a call on 8021-4636, book online or email.

Have a great holiday season and I look forward to seeing most of you before Xmas or otherwise in 2016.

Amy