Hearty Healthy Mexican


Written by Michelle Theodosi, Dietitian at Sylvania. Article from July 2019


Preparation time: 15 minutes
Cooking time: 20 minutes
Serves: 4


  • 2 cups cooked rice (brown or basmati)
  • 2 x 400 g can mixed beans (salt reduced), drained and rinsed
  • 2 zucchini, chopped
  • 1 tomato, chopped
  • 1 cup frozen corn
  • ¼ cup sweet chilli sauce
  • 4 red capsicums
  • ½ cup reduced-fat grated tasty cheese
  • 2 tbsp. chopped parsley or coriander, plus extra to serve

To serve with salad or steamed vegetables


  1. Preheat the oven to moderate, 180ºC (350ºF). Line a baking tray with baking paper.
  2. Combine the rice, beans, zucchini, tomato, corn and chilli sauce in a large mixing bowl and toss together well.
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Tendinopathy and Treatment

What is tendinopathy?

Written by Adrian Choy, Exercise Physiologist at Blacktown. Article from July 2019


What is tendinopathy?

You may have heard of this common condition or possibly have been recently diagnosed with it. This clinical condition involves swelling and pain around a tendon which may arise from overuse. This overload can come from the structural and mechanical incapability of the attached muscle being able to transmit load. Pain from this condition can be partially attributed to the function, diminishing muscular strength and motor control which, collectively, reduces the function of the tendon. In this context, function means the ability of the muscle to produce strength required for the tendon to accumulate and release energy during bodily movements.

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Exercise and bone health

Written by Adrian Choy, Exercise Physiologist at Blacktown. Article from July 2019

Exercise & Bone Health


Exercise is a very important component that goes into improving/maintaining an individual’s bone health. Exercise is recognised as one of the most effective lifestyle strategies to help make bones as strong as possible, as well by reducing the risk of fractures later in life. Additionally, having strong bones is a great way to prevent/slow bone loss after menopause and can help improve an individual’s balance/coordination to help prevent the risk of falls. The correct dose of exercise can also help to speed up rehabilitation following a fracture.

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Why back pain is prevalent in people who work a desk job

Written by Adrian Choy, Exercise Physiologist at Blacktown. Article from June 2019

Why Back Pain Is Prevalent In People Who Work A Desk Job


Unfortunately, lower back pain is very common in the sedentary population who are required to spend >7hrs a day, 5 days a week in a chair. Majority of the time, it is about load management. What I mean by this is the lumbar spine is very much the middle point of the body and will take on loads it is not supposed if systems above or below are not playing their role. An example of this would be that the bottom muscles act as a cushion to disperse load from the lower back, now if this large group is not strong but rather lengthened and weak, the job of taking the load is the lumbar spine.

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Don’t know where to start with exercise?

Written by Susannah Keppo, Exercise Physiologist at Croydon Park. Article from February 2019

Don’t Know Where To Start With Exercise?


I often hear from people especially those starting out, that they don’t know where to start with an exercise and healthy eating regime. They often feel very overwhelmed with different choices and styles of exercise, which can leave them fence sitting for a while. In today’s modern society anyone can have access to an exercise program through the internet, magazines, newspapers or word of mouth.

I think this overwhelming choice of exercise types can have a negative impact on society as it can be used as an excuse not to do anything at all.

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Common Causes of Lower Back Pain

Written by Sandra Demian, Physiotherapist at Sylvania. Article from February 2019

Common Causes of Lower Back Pain


One of the most common causes of lower back pain is when we do activities that place the most postural stress on it. This is frequently brought on by sitting for a prolonged period of time in a poor position. Positions that cause your lower back to be rounded and lose that natural hollow curvature in your lower back (lordosis) is the main problem. When you reduce your lordosis for long periods of time it becomes more difficult to restore the natural curvature of the spine.

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Intellectual Disability and Exercise

Written by Li-Ling Kam (Student from The University of Sydney). Article from February 2019 

Intellectual Disability and Exercise


What is Intellectual Disability?

Intellectual disability refers to an impairment that reduces a person’s ability to communicate, participate in activities, and learn and understand information. This impairment presents itself before adulthood and can be categorised as mild, moderate, severe or profound. This classification can indicate the severity of the impairment and one’s ability to cope independently in-home and public environments, with many utilising the assistance of a carer for daily living.

There are several types of intellectual disabilities; some of the most well known include Autism, Down Syndrome and Developmental Delay.

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Top 5 – Beat The Heat

Written by Michael Zajc, Exercise Physiologist at Croydon Park. Article from January 2019

Top 5: Beat The Heat


It’s no secret that this time of year is the toughest to find the motivation to exercise. Some of us enjoying some recovery time off work or on holidays, whilst the rest of us are still nursing the food baby that the Christmas period has left us with. And if that wasn’t challenging enough the Australian summer strikes again with another one of its infamous heat waves. But this isn’t an excuse to pack it in and wait until it’s cooled down a bit.

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How Optimum’s Exercise Physiologists Program for NDIS Participants

Written by Matthew Craig, Exercise Physiologist at Thornleigh. Article from December 2018

How Optimum’s Exercise Physiologists Program for NDIS Participants

exercise physiology thornleigh

What exactly is an exercise physiologist? Accredited Exercise Physiologists (AEPs) AEPs are university qualified allied health professionals equipped with the knowledge, skills and competencies to design, deliver and evaluate safe and effective exercise interventions for people with acute, sub-acute or chronic medical conditions, injuries or disabilities. So essentially exercise is medicine!

Optimum Health Solutions has really taken the time to understand the NDIS. So when it comes to the NDIS our programs focus around 3 main goals, 3 main goals that most families, support coordinators and participants of the NDIS will be familiar with as they are in every NDIS plan ever!

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Reversibility And How It Should Influence Your Christmas Choices!

Written by Taylor Moore, Exercise Physiologist at Sylvania. Article from December 2018

Reversibility And How It Should Influence Your Christmas Choices!


By the end of the year many people looking forward to enjoying the festive season. For a lot of people, this often involves a lot of eating and drinking! Of course the holiday season is a time to be enjoyed with family and friends, however, it’s important to remember the effect of our choices.

For 11 months of the year, people will train and put in the hard work needed to maintain or achieve their fitness goals. However, around the holiday season, it is common for people to slack off when it comes to maintaining their health.

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