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SWEET POTATO FRIES & FISH

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INGREDIENTS

  • 300g sweet potato, peeled, cut into wedges
  • 4 x white fish fillets (about 115g each)
  • Olive oil spray
  • Lemon and lime juice
  • Dried chives
  • Dried mixed herbs
  • 2 cups frozen peas, steamed
  • ½ avocado

TO SERVE

  • Lemon wedge
  • Salad

METHOD

1. Preheat oven to 220°C. Line a large baking tray with non-stick baking paper.  Spread wedges in a single layer on the tray and spray with oil.  Bake 25mins.

2. Place fish fillets in a ceramic baking dish. Drizzle with lemon and lime juice. Scatter some dried chives and mixed herbs over the fish. Place lid on baking dish.

3.

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THE WHO, WHAT & HOW ON LATERAL ANKLE SPRAINS

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THE WHAT

Lateral ankle sprains (LAS) are injuries that happen to the ligament/s of the outer part of the ankle.

These ligaments are called the anterior talo-fibular ligament, anterior tibiofibular ligament and the calcaneofibular ligament. This ligament attaches to the talus, a bone in the foot, and the fibula, one of the two bones in the leg (shin).

The typical signs and symptoms that are associated with this injury include:

  • Pain felt in the area of the outer part of the ankle
  • Swelling
  • Stiffness
  • Joint instability (feels like it will ‘give way’)

THE WHO

LAS’ is a common problem and occur at a rate of one injury per 10,000 people a day.

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BEYOND THE SCALES

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Often when people start out on their weight loss journey they fixate on the number on the scale. Decreasing that number is often important, however, what many people are unaware of are the other changes happening with your body that some scales just can’t measure. 

Changing body composition

When we start exercising, there are a lot of changes that occur within our bodies. With exercise, our bodies lose weight and gain muscle, however, this fat loss may not always be visible on the scales. On top of this, exercise reduces the amount of visceral fat (fat around our vital organs, of which you cannot track on your normal scales.

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Delayed Onset Muscle Soreness – What is DOMS?

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What is delayed onset muscle soreness or DOMS? This is something I often have to explain to clients during their first few sessions as it can be a very normal part of starting a structured exercise program. DOMS is the muscle pain associated after exercising, usually between 24-72 hours post exercise. It is the result of micro-tears within the muscles, usually from performing strenuous activity.

reasons you can experience DOMS

Whether you are starting a new exercise program or have been exercising regularly for a while, a few reasons you can experience DOMS are:

  • Increasing repetitions or weight on exercises
  • Exercising more frequently
  • Exercising less frequently e.g.
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Exercise: The Real Fountain of Youth

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Ageing is the progressive decline of metabolic and physiological functions ultimately leading to the loss of function and increased risk of developing diseases. Some changes begin as early as 30- 35 years of age and can include loss of bone mineral density, increased stiffness of blood vessels, decreased muscle mass and declines in cognitive function. The biological features of ageing vary considerably among individuals due to a multitude of genetic and environmental factors. Although aging is inevitable, if there was one thing that even comes close to a real-life fountain of youth, it would be exercise. So how does exercise help keep you young?

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Anterior Cruciate Ligament (ACL) Injuries

– Cindy Octhaliany, Physiotherapist at Optimum Health Solutions Liverpool and Croydon Park 

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The anterior cruciate ligament is one of two very strong ligaments that are located inside your knee joint.  Injury to the ligament can often occur during sports during twisting positions, fast deceleration or when you land heavily after a jump with poor control. You may have seen ACL injuries happen on video during sports such as AFL (definitely one for the “Try not to cringe” challenge!). Another way the ligament can be injured is if someone applies a direct force on your knee, placing a stretch on the ACL

What are the symptoms of an ACL injury?

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The Six Stages of Play

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You may have heard that play is an important aspect of childhood. However, did you know that play is a tool that greatly influences a child’s life and how they make sense of the world?

A child’s goals during childhood are focused around growing, learning and playing. It is through a child’s participation in play that they learn to make sense of the world around them. It is their “job” during these critical stages of life to develop physical coordination, emotional maturity and social skills to interact with other children. They also learn to develop self-confidence, try new experiences and explore new environments.

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Calcium: Nourishing Strong Bones & Healthy Teeth!

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Calcium is incredibly essential for healthy teeth and solid bones. The best way to ever obtain calcium is from dairy products, along with alternative foods from which we can also obtain a satisfactory level of calcium for people that don’t consume milk products.

HOW MUCH CALCIUM SHOULD WE BE HAVING?

The average individual needs to be consuming at least two and a half to four servings of dairy. Sources of dairy may include regularly intaking traditional products such as milk, yogurt, cheese and/or non-animal based alternatives. Calcium requirements, additionally, escalate across multiple periods of life, such as puberty and mature ages.

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Meniscus Injuries: Rehabilitation and Return to Sports

– By Elaine Tan, APA Sports and Exercise Physiotherapist, Optimum Health Solutions Croydon Park

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TWO CAUSES OF INJURIES

The meniscus is a crescent-shaped cartilage that is located inside the knee joint to help shock absorption and reduce friction during movement in the knee – we have two meniscii in each knee.

There are mainly 2 ways these structures can be injured:

1. From traumatic incidents such as forcefully twisting or rotating your knee while your foot is planted on the ground, especially if you have your full weight on your leg, for example during a sudden change in direction when running; or

2.

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TOP 3 MOST INJURED BODY PARTS IN JUDO

By Elaine Tan, APA Sports and Exercise Physiotherapist at Optimum Health Solutions

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Martial arts is a form of sport mainly used for combat and self-defence, eg. taekwondo, judo, kungfu etc. A lot of these sports originated from East Asia, and can look a bit similar to those unfamiliar with them. In this article, I will be talking about the top 3 most injured body parts in Judo, a martial art that originated in Japan which involves mainly grappling and throwing.

Shoulder

The shoulder joint is the most mobile joint in the human body with the widest range of motion. It is also the easiest to get dislocated when a judo athlete lands awkwardly during a throw.

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