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

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

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

With so much going on in life, sometimes it’s hard to prioritise the rest our body needs. For some, falling asleep is half the problem. Here are a few tips to help:

Minimise stress and anxiety. Keep a to-do list going throughout the day so that at night you can focus on getting sleep.

Create a bed routine. Just like with children, it is important that we learn to switch off by creating a routine where we can slow ourselves down, relax and get ready to sleep.

Avoid caffeine. The effects of caffeine can last over 8 hours, so watch out for that afternoon cup of coffee or caffeinated drink. Rather have a cup of herbal tea before bed (not green tea!)

Kill the lights. Create a tranquil atmosphere where you can relax before bed. Be sure your sleeping space is as dark as possible and as quiet as possible.

Unplug. Turn off the computer and TV and set aside your phone.

Check your mattress and pillow. Make sure your back and neck are getting proper support at night (I can help with suggestions).

It is almost Spring time! I hope that you are all gearing up from some warmth and hopefully some more exercise and movement as the weather becomes more friendly.

Healthy Articles
I often get asked "why should I stretch?". Here is a very simple explanation. I do of course recognise that it can be uncomfortable and quite sore but think about how good the body feels afterwards and how easy it COULD be if you stretched every day!

Have you heard of growing pains? As with many conditions, growing pains are still poorly understood but here is a little insight into this common cause of pain in childhood.

Sleep is extremely important! Are you thinking about getting a new mattress or pillow? Here are a few considerations that might encourage you to take the jump.

Recipe
My Mum has taken to sending me a new recipe everyday from various websites...I think she is trying to make the point that one should be adventurous with their cooking. Here are some of the ones that I have recently tried and loved!
Miso glazed eggplant - Yum!! Eggplant is a good source of  fibre, vitamin B1, and copper. It is also a good source of manganese, vitamin B6, niacin, potassium, folate and vitamin K. Miso is a great source of fibre and protein too.
Oven Roasted Cauliflower - this was delicious! Cauliflower is a great source of vitamin B6, vitamin K, vitamin C, folate & B5.
Roast Onion Soup - this is so nourishing and was really delicious. It only has 5 ingredients and has the most beautiful smell while roasting. It is also a great soup for when you are feeling rundown because of the huge amount of garlic and onion. The phytochemicals in onion help the functioning of vitamin C and garlic has great anti-viral and anti-bacterial qualities. 

Around Petersham
I went to Illi Hill with the lovely Bec (my locum). We both had salads and both food and service were great. A nice addition to the Marrickville cafe scene.
I've also heard of  a few new cafes opening in Dulwich Hill. I would love to hear your feedback!

My Favourite Things

1. The hug a bub - a light weight wrap that is a beautiful and easy way to carry a newborn, freeing up your hands and having many health benefits for bub. (now stocking hug a bub and manduca baby carriers)
2. Sitting to standing desks - have a chat to your workplace about the possibility of changing to one of these brilliant creations. The change in posture and movement throughout the day will do wonders for the posture and take the stress off your neck and lower back. 
3. Foam rollers - some of you think they are the devil but they are such a good way to release the muscles in the legs and lower back. Also excellent for the thoracic spine extension i.e. the opposite of slouching! 

Have a great week and look forward to seeing you soon!!

Amy

It's almost Spring!! 
Just 1 month and we are there, so it's time to get yourself ready for the better half of the year. 

Research
Everyone knows turmeric as a beautiful spice used in indian cooking but it has some powerful properties. Curcumin has been found to help with post-exercise soreness, chronic inflammation and even treatment of alzheimer's disease.

Another interesting article: It has been found that commonly prescribed pain medication for lower back pain is not as effective as once thought. 

Nutritional Tip
Iron is a vital mineral that when low can cause tiredness, breathlessness and lightheadedness. It is often lower in women due to menstruation. It is important to get tested for iron deficiency before supplementing.

Fee schedule Update
From August 1st, Crystal Street Family Chiropractic's fee schedule has changed slightly. This is due to rising costs.
Initial consultations are going to remain the same but all other consultations will increase by $4. 
Standard consultations will now be $59 or $49 for a student.
Please have a chat with me if you have any financial concerns about the new schedule.

Out & About
I recently ate at Fish & Co in Annandale which was excellent. Dan is a pescatarian (vegetarian but eats fish) so is a rarity to go out and he be able to eat almost everything on the menu. Everything we tried was yum! Other notable to fish restaurants are Mohr Fish in Surry Hills, Love Fish in Rozelle, North Bondi Fish in Bondi & Fish Face in Double Bay. I've found fish restaurants tend to be a little more pricey but the portions are always huge!!

Extras
Pillows, rollers, massagers heat packs and supplements are still available for purchase. Currently I only have rollers in stock but am happy to order in anything you may need. 

Cancellation Policy
Just as a reminder if you do need to cancel or reschedule your appointment please give at least 12 hours notice or a cancellation fee will apply of $25. Missing an appointment without letting me know will incur the full fee of the consultation. 

Have a great week and I look forward to seeing you soon for a spinal checkup!

Amy

Iron

Iron is an important part of haemoglobin, which carries oxygen around the body, most importantly to the brain. It is also a vital part of myoglobin, a muscle pigment that carries oxygen to the muscle tissue and helps with muscle contraction. Iron also helps metabolise proteins, improves concentration and fatigue.

Try eating more iron rich foods

Here are some ideas: 
Red meat, Dark leafy greens, Beans, Lentils, Egg yolk, Artichokes, Chickpeas, Mussels, Oysters, Liver, Nuts, Whole grains, Dark chocolate, Tofu, Seeds, Dried fruit, Broccoli

Note: Get tested before supplementing!

Hi!

Slowly (& sadly) the temperature is dropping and winter is emerging! I hope you are keeping warm and looking after your immune system.

Research
So many of us are getting into Luminosity and other such apps or books in order to sharpen our focus and memory. The article "Brain Games: Do They Really Work" looks at some studies carried out to prove/disprove the effectiveness. 

Many people suffer from osteoarthritis in the hips and knees. This is because they are the big weight bearing joints of the body and therefore take the brunt of the force with running, falls and sitting. Research is finding that exercise can prevent or slow down the progression of wear and tear, to eliminate the need for surgery.

Nutritional Tip
It can be hard to keep the immune system working at 100% this time of year. Zinc is a powerful mineral that can help ward off & decrease the time of colds. 

Fee schedule Update
From August 1st, Crystal Street Family Chiropractic's fee schedule is going to change slightly. This is due to rising costs.
Initial consultations are going to remain the same but all other consultations will increase by $4. 
Standard consultations will now be $59 or $49 for a student.
Please have a chat with me if you have any financial concerns about the new schedule.

Out & About
I recently went to Jamie's Italian for the first time in the city. It was really delicious and very reasonably priced for a huge dinner. The vegetarian board was excellent, as was the risotto. 
I also finally went to Brighton the Corner for food and it definitely lives up the hype. I had the cauliflower salad and it was excellent!

Cancellation Policy
Just as a reminder if you do need to cancel or reschedule your appointment please give at least 12 hours notice or a cancellation fee will apply of $25. Missing an appointment without letting me know will incur the full fee of the consultation. 


Have a great week and I look forward to seeing you soon for a spinal checkup!

Amy

Hi!

Welcome to the Easter/ANZAC Day Edition of the Crystal Street Family Chiropractic newsletter. I hope everyone is excited for a bit of time away from the desk and hopefully some fresh air, good food and maybe even some stretching.

Research
A Cochrane review has found that upright labour lowers caesarean rates. This is a worthwhile read!
I have also included a very interesting study which has linked cancer treatment and arthritis. Although it is very complex, refer to page 438-439 for the summary.

Nutrition Tip
Vitamin of the month - Vitamin C, vital for this time of the year with its fantastic antioxident and immune properties.

Article
There is a lot of talk about the benefits and safety of babywearing. This article details a few of my thoughts.

In and Around Petersham and the Inner West
There are a few new places popping up in Petersham. Just down the road from the clinic is Brighton the Corner & on Stanmore rd is Daisy's Milk Bar. I have yet to try more than a coffee from Brighton the Corner, but that was good!

Foam Rollers
I have started stocking foam rollers for $60. They are extremely useful for stretching of the legs and upper body. They are also perfect for lying over instead of a rolled towel. Please contact me if you are interested in purchasing.
 
Housekeeping
Just as a reminder if you do need to cancel or reschedule your appointment please give at least 12 hours notice or a cancellation fee will apply of $25. Missing an appointment without letting me know will incur the full fee of the consultation. 

Have a great week!

Amy