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Archive for May, 2017


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Learn to… SIT BETTER

Posted on: May 30th, 2017 by thealife_admin in 1 Comment

In today’s society it can be hard to avoid long hours sitting each day. For most of us a typical day may start with sitting for breakfast, sitting on the commute to work, sitting at work, for lunch, on the way home from work, sitting for dinner and finally we are so pooped out come 8pm we sit on the couch for some much needed down time! While there are times of walking, exercising, and general moving about in between all of that, it’s pretty safe to say we spend A LOT of time on our butts.  

So if we can’t go over it, can’t go under it we’ll have to go through it!  Let’s learn how to sit better… 

As an Osteopath I see many people with low back or neck pain when sitting or as a result of sitting for too long. In an ideal world I would suggest a number of little tips and tricks which everyone would go home and do when they walked out the door.

The reality is that these tips are great (otherwise I wouldn’t suggest them) but it doesn’t necessarily help us to sit better when we have to.  Avoiding long periods of sitting and leading an active lifestyle everyday would solve so many health problems, but it can’t always be about avoiding the problem.

Let’s get good at sitting, and try not to do it when we don’t really have to.

Make sitting dynamic!

Most people associate sitting with being static – however if we can make the simple task of sitting more dynamic our joints and muscles will be far less aggravated and may even benefit from such a position.  

To make your sitting more dynamic – try the following tips

Your chair is important

Now finally – Your end of day challenge! 

To break up your sitting routine, I recommend taking on a sitting challenge! Instead of sitting on the couch at the end of a day, try floor sitting.  Over time this will improve your hip mobility and strengthen your lower back.

I personally like the following positions… Try rotating these positions every few minutes, the options are endless.

sitting positions

The Benefits of Bone Broth + Recipe!

Posted on: May 1st, 2017 by thealife_admin in No Comments

The amazing nutritional and healing properties of bone broth:

-Contains collagen protein for healthy hair, skin, nails, bones & joints
-Glutamine, glycine, proline and chondroitin help to strengthen and repair damaged joints- goodbye pain and stiffness!
-Glutamine in collagen helps to heal the intestinal lining and repair “leaky gut”
-Healing leaky gut helps to reduce intestinal and systemic inflammation- the root cause of many chronic health conditions
-Healing the gut helps to reduce food intolerances and allergies
-Glutamine is also a natural anti-anxiety amino acid which helps to calm the nervous system
-Glycine and glutamine in bone broth help to induce a deeper more relaxed sleep
-Hyaluronic acid and collagen in bone broth is anti-aging ( hello plumped skin!)
-Minerals in bone broth help to hydrate our cells, strengthen all of our tissue structures and regulate metabolic and nervous system functions.
-Glycine and minerals found in bone broth help to support phase II liver detoxification
-Delicious and comforting, broth has always been brewed for its immune boosting properties when colds and flus come on.


RECIPE

Enjoy bone broth on its own, or as a base for soups, stews and casseroles and for enhancing the flavour of sauces e.g. Bolognese

Ingredients

1kg of free range organic bony chicken/beef parts (ask your butcher for a bag of bones)
2 tablespoons of apple cider vinegar
1 tablespoon black pepper corns
2 bay leaves
2 handfuls of parsley stalks
Optional- 1 large onion, 1 garlic bulb

Method

*option, for a richer flavour, roast/pan fry the bones first

  1. Place all ingredients into a large stockpot and add 5 litres of cold filtered water.
  2. Bring the pot to boil over med-high heat. Skim off any scum that forms on the surface
  3. Reduce the heat to low and simmer for 12-24 hours (the longer you cook it the more gelatinous it will be)
  4. Strain the broth through a fine sieve into glass storage containers. Cover and leave in the fridge overnight.
  5. The broth forms a fatty layer- remove and keep for cooking (lard)
  6. The broth (and lard) can be stored in the fridge for 3-4 days or frozen for up to 3 months

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