How to Travel with Back Pain: 8 Tips to Help your Bad Back

The daunting prospect of a long-haul flight or a long car journey can be ...painful… The seats in cars, trains or planes are not comfortable for journeys that are longer than one hour. Sitting still for an extended period of time can lead to pain in the back or neck. Which is why I’ve come up with five tips tha will help lessen or avoid the chances of straining our back while travelling.

Be Smart with Luggage

Be smart with moving your luggage. If needed, move and pivot with your feet so your whole body moves instead of just twisting your back. Better yet, avoid lifting altogether. You wouldn’t want to strain your back more than you have too! In fact, ask a flight attendant or a random stranger to help you out!

If you’re as introverted as I am and don’t want to hassle anyone, pack light! Rather than use one heavy bag, use two or three smaller bags. Especially if you’re the one responsible for lifting out of and into cars, taking them off baggage carousels or putting them in overhead compartments.

Bring your Own Back Support

Trains, cars, planes, buses..they don’t support you..or your back. Bringing your own support pillow will help make your ride more comfortable. I feel like I should have this as a warning: This is not the same as bringing a support animal. If you don’t have one or forget it, a rolled up jacket, sweater or blanket will work as well.

P.S If you don’t have a support pillow, pop into Camira-Springfield Chiropractic and our friendly staff will be more than happy to help you out!


Pack Light

Heavy bags are an inconvenience, to just about everyone. Pack less. Make your journey easier for yourself. As previously mentioned instead of packing one heavy bag, you could instead, use two or three. If you’re catching a flight, why not consider checking in any heavier bags.

This also applies to when you arrive at your destination. Arrived early to your hotel? Check in your bags and only carry a light backpack. Plan on exploring the city or country? Consider travelling with a small backpack that distributes weight evenly.

Better yet, play the “I’m older than you” or the “I’m the parent card” This always works...usually...

Make an Effort to Move as Much as Possible

Unless you plan to pass out for the entirety of your trip, it’s a good idea to move around a bit. Sitting too long can cause stiffness and pain. Doing simple stretches even before you board your flight, train or car can help relax your body. If you want to know what stretches work the best- check out this article from Smarter Travel.

Practice Good Posture

Make your journey as comfortable as possible. Make sure you sit upright and the headrest is supporting the middle of your head. Your shoulders should be kept straight and not hunched forward. If you’re driving make your seat is a comfortable position to avoid reaching for the wheel.

And that’s it! My five tips to travelling with back pain. Of course, these tips won’t stop you from back pain. But by thinking ahead and using these tips. You can help lessen the chances of straining your back and ultimately ensure your journey is more pleasurable.


4 Easy Tips to Find the Perfect Pillow to Help you Sleep

Ughh...don't you just hate waking up with a sore neck? it's a..pain in the neck...(sorry) it makes you grubby, stressed and no amount of coffee will wake you up.

Getting a good night's sleep is vital. In his book "Why Sleep Matters" Professor of Neuroscience and Psychology Matthew Walker, states "Getting 6 hours of sleep for 3 days in a row, has the equivalent alertness of someone who has gone 24 hours without sleep."

You wouldn't want to go about your day acting like a zombie with a sore neck!

Now, if you're suffering from neck pain, your sleep posture could be the difference to how well you sleep. What may surprise you, is the role your pillow plays. A good pillow plays an important role in creating an optimal sleeping posture. It could be the difference in grumpily laying in bed wondering why you or turning yourself into a burrito blanket and being 5 minutes late for work.

But you're asking yourself HOW does it help me sleep better!

Well, a good pillow provides a neutral stress-free alignment that is essential for muscular relaxation which aids sleep. The right type of pillow will depend on factors like body build, sleep position and comfort preference.

By the way- did you know people who sleep on their side are less likely to snore! Science!

So here we go! 4 easy tips to find the perfect pillow to help you sleep:

#1: Ask for a Recommendation from your Chiropractor

This seems obvious, but always talk to the person who understands the cause of your neck pain...your chiropractor. He or she will give the best and most valuable advice on choosing the pillow that will benefit you the most.

PS. We sell all types of pillows that range from children to adult sizes. Drop into Camira-Springfield Chiropractic and our friendly staff can help you find the perfect pillow to suit you.

#2: Research, Research, Research

After you talk to your chiropractor, it's time to find the right pillow. Read reviews, note prices, stores that sell it and finally drop into Camira-Springfield Chiropractic and we can provide you a recommendation.

#3: Think About the Material

There are so many options available! it can be confusing to choose the right one. Here are just a few examples:

Traditional Foam

  • Traditional foam pillows are cheaper 

  • Does not mould to a person’s neck

  • Has a lifespan of about 12 to 18 months depending on quality

Memory Foam

  • Has the ability to mould to a person’s neck and return to its original position afterwards.

  • Pressure relieving and is often used to reduce pressure sores.

  • Can be very heavy and hot depending on how it was made.

  • Some products have holes or groves to ease air flow to help reduce heat.

  • Varies from hard to soft.

  • Should last from 3 to 5 years depending on quality.

Gel Infused Memory Foam

  • Memory foam infused with gel is to help reduce heat.

  • Good for people who sweat at night.

  • Is usually more expensive than normal memory foam.

There are many other types of materials. If you want more information Camira-Springfield Chiropractic can recommend the best material to suit you.

#4: Shape of the Pillow

Our recommendation is a high quality contoured pillow. A high-quality contoured pillow sustains an ideal spinal curve required for stress-free alignment. The correct alignment can also ease neck and back problems associated with poor sleeping posture. 

Get an expert opinion from a doctor who understands your neck pain the best

If you’re having trouble sleeping, or waking up with a stiff neck, we invite you—and your pillow—to visit our office. Call Camira-Springfield Chiropractic on 07 3818 2488 to schedule an appointment. Our friendly staff are here to help you!


Refer a Friend

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Would you treat your best friend or family right the first time? Give ‘em a complimentary spinal assessment at Camira Chiropractic.

From 15th-19th July new referral patients can receive a complimentary spinal assessment and save $200!

Call our clinic on 07 3818 2488 and make an appointment today!

*This offer is strictly for new referred patients only.

Winter is here! Be prepared with BioCeuticals ArmaForce

BioCeuticals ArmaForce

BioCeuticals ArmaForce

Time to break out your woolly hats and coats...Winter is here! With Winter comes the cough and sniffles we have to painfully endure. Leading a healthy lifestyle will undoubtedly equip you to survive the next 3 months. But as we often see there are as many as 200 different cold viruses going around that could affect you.

But don't worry as there are many great natural options to help subdue those annoying cold symptoms.

Although chiropractic care doesn’t treat the common cold directly,  it can help raise your natural resistance by reducing nerve interference through the correction of a Vertebral Subluxation.

As always, during these Winter months, we offer the BioCeuticals ArmaForce. ArmaForce contains Andrographis and Vitamin C to decrease the duration and severity of the common cold. The addition of Echinacea and Olive Leaf (traditionally used in western herbal medicine (WHM)) helps relieve upper respiratory congestion, sore throat and feverish conditions, while Zinc supports healthy immune function.

BioCeuticals ArmaForce is now available at Camira-Springfield Chiropractic Centre.


Chiropractors Supporting the Sporting Spine

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Thousands of athletes from around the world are in the final stages preparation for the upcoming Commonwealth Games on the Gold Coast. Did you know that many athletes and sporting professionals incorporate chiropractic care into their overall wellness regimen?

With the Australian love of sport, Dr Paul Nothdurft regularly comes across sporting related ailments and provides care to patients who participate in sport.

Dr Nothdurft is a member of the Chiropractors Association of Australia (CAA) which has long been committed to sport, having sponsored several elite athletes in the past, such as Olympic gold medal winner Matthew Mitchum and champion swimmer Ellen Fullarton.

Many of today’s athletes utilise a sports chiropractor to prevent injury and to improve biomechanical and neuromuscular function with the ultimate goal of enhancing performance.

All chiropractors provide care in management, rehabilitation and performance optimisation. Whether you are a backyard beginner or a pin up professional, Dr Nothdurft is here to help you keep moving at your best.

For more information on how to maintain a healthy spine, please visit www.chiropractors.asn.au

Belly Fat Responsible For Growth Of Cancerous Cells, Study Finds 30Aug - by Calum Mckinney

Belly fat is known to increase the risk of cancer, but exactly how is just being discovered.

Shedding light on the importance of shedding pounds, a new study from Michigan State University finds that a particular protein released from fat may be to blame for causing cells to turn cancerous. More specifically, the researchers say it isn’t so much surface (subcutaneous) fat that causes the most harm. Rather, it’s a deeper layer of abdominal (visceral) fat that seems to produce more of the tumor causing protein.

“Our study suggests that body mass index, or BMI, may not be the best indicator,” says study lead author Jamie Bernard in a press release. “It’s abdominal obesity, and even more specifically, levels of a protein called fibroblast growth factor-2 that may be a better indicator of the risk of cells becoming cancerous.”

 

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A new study finds that a protein released by visceral fat found in the belly may be responsible for the growth of cancerous cells.

Echoing the concerns of numerous health officials, The MSU researchers emphasize the importance of their latest study given the American obesity epidemic. They noted that obesity seems to be a factor in many types of cancer, including those that affect the breasts, colon, prostate, uterine system, and kidneys.

The study authors added that fat also increases estrogen, which is possibly implicated in increasing risk for some cancers.

“There’s always an element of chance in whether a person will get cancer or not,” Bernard says, noting genetics are also an influence. “But by making smarter choices when it comes to diet and exercise and avoiding harmful habits like smoking, people can always help skew the odds in their favor.”

The study adds a new element to other recent research which finds that up to 90 percent of adult males in developed countries are “overfat,” as distinct from being overweight. In many individuals, researchers said there can be excess fat without one’s BMI being high enough to be considered overweight.

 

Led by Australian health expert Philip Maffetone, the study on over-fatness also pointed to excess fat stored in the abdomen region in particular. Researchers warned of abdominal fat’s association with “an increased risk of chronic disease (e.g., cancer, stroke, heart disease, Type 2 diabetes), higher levels of morbidity and mortality, and reduced quality of life.”

Offering some good news, a Harvard Medical School article notes that “visceral fat yields fairly easily to exercise and diet, with benefits ranging from lower blood pressure to more favorable cholesterol levels.”

The same article notes that surface fat (the kind you can pinch) located at the waist can be frustratingly difficult to lose, but in normal weight people is not considered as much of a risk as visceral fat.

As far as dietary recommendations for cutting dangerous belly fat, research from the American Heart Association suggests that cutting sugary drinks should be among the first steps.

Using data from the federally funded Framingham Heart Study, the AHA research showed that “among middle-aged adults, there was a direct correlation between greater sweetened beverage consumption and increased visceral fat.”

The growing attention on sugar in encouraging disease-causing abdominal fat comes amid an avalanche of articles and scientific studies that suggest a revamping of dietary guidelines on carbohydrates – guidelines that may have been influenced by sugar lobbies starting in the 60s.

 

Indeed, an especially large study presented at this week’s European Society of Cardiology conference suggested that diets high in carbohydrates, such as sugar, were more dangerous than diets high in fat.

3 Steps To Love Your Vegetables

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3 steps to really love your veggies – Precision Nutrition

Regardless of where you’re starting — never eaten a green thing ever, or just want some new ways to eat plants — there is a simple formula you can use to make bitterness less intense, more palatable, and much more enjoyable:

1.    Challenge.
2.    Complement.
3.    Cushion.

1. Challenge.

Find a bitter food, something that requires a special effort, and something that you won’t normally just eat.
Psych yourself up. You’re going to TASTE that kale! 
You may hate it… you may love it… you may just think “meh”.
Either way… you have now been brave, and at least tried it.

Research suggests that we may need to try new foods many times before we’ll tolerate or like them. So, challenge yourself regularly. You might be surprised about what happens
.
2. Complement.

Building on the complexity of flavor perception, almost all well-developed recipes use a kind of “flavor harmony”.
In this case, it means pairing a food or aromatic with your vegetable to push several taste/flavor buttons at the same time.
We can actually predict some of this harmony in advance now, using complicated measurements like gas chromatography. But generally, we rely on chefs — who often have amazing intuition about “what goes with what” — to do it for us.

3. Cushion.

Pairing bitterness with certain flavors can magically turn its volume down.
How?
On your tongue, you have a variety of receptors that bind to the chemicals in food. When these receptors get a chemical signal, they send information to the brain about what you are “tasting”.
(Variations in the number and type of these receptors help give us our innate flavor preferences.)
Chemical signals are like cars on a roadway. Sometimes the road to the brain is clear, sometimes the road can get jammed.
Sweet and fatty flavors, in particular, can jam up the road and interfere with our brain’s perception of bitterness. Even the specific types of sugar and fat can matter (for instance, butter versus olive oil; glucose versus fructose, etc.)
So, after we have chosen our Challenge food and a Complement, we find a Cushion.
Excellent Cushions for bitterness include honey, maple syrup, oil, almonds, and butter.
Don’t freak out if those sound calorie-dense. We just need balance, not a cup of oil or a pound of bacon.

Natural Winter Support

Winter is here and the cooler weather is most welcome. Of course, winter does seem to bring its fair share of "winter ills" with coughs and sniffles. Even if you lead a healthy life, three are as many as 200 different cold viruses around, so there's a chance you may catch one this winter. But don't worry as there is some great natural options to help reduce those annoying cold symptoms. 

Chiropractic care although not treating the common cold directly, can help raise one's natural resistance by reducing nerve interference through the correction of Vertebral Subluxation.

Available in the practice this winter is the BioCeuticals ArmaForce. ArmaForce contains andrographis and vitamin C to decrease the duration and severity of the common cold, The addition of echinacea and olive leaf, traditionally used in western herbal medicine (WHM), helps relieve upper respiratory congestion, sore throat and feverish conditions, while zinc supports healthy immune function.

BioCeuticals ArmaForce is now available at the practice.

Sweet treats: How sugar consumption affects health - By Dr. Larry Formanek Knoxville Chiropractic Clinic Jul 12, 2017

 Excessive sugar consumption is a major contributor to health problems in our society. Sugar, in one form or another, can be found in many common food products, from breakfast cereal to salad dressing to ketchup.

 Obesity and diabetes

Obesity and diabetes are two (often-related) health problems associated with excessive sugar consumption. Sugar is commonly consumed in the form of sugar-sweetened beverages, such as soft drinks, energy drinks and other beverages. These drinks frequently contribute to weight gain and obesity. According to a study published in The Lancet, sugar-sweetened soft drink consumption is associated with childhood obesity. Another study in the American Journal of Clinical Nutrition, reports that increased consumption of sugar-sweetened beverages causes weight gain and obesity and that public health measures should be implemented to discourage the intake of sugar-rich drinks as part of a healthy lifestyle.

Excessive sugar consumption (especially in the form of sugar-sweetened beverages) leads to metabolic syndrome- a set of unfavourable health symptoms- and type 2

diabetes in many people. An article published in the journal Diabetes Care confirms that, in addition to weight gain, greater intake of sugary drinks is indeed associated with metabolic syndrome and type 2 diabetes. Another study published in the Journal of the American Medical Association, reports that the excessive calories and large amounts of rapidly absorbable sugars associated with sugary drinks are linked to a greater degree of weight gain and a heightened risk for type 2 diabetes in young and middle-aged women.

 

Tooth decay

Sugar consumption, including the consumption of soft drinks, plays a significant role in tooth decay. According to a study published in the Journal of Zhejiang University, the acids and sugars found in soft drinks may cause both dental cavities and enamel erosion. A study published in the journal Dental Education states that controlling sugar is one if the — if not the — most important aspects of preventing dental cavities.

 

Depression

Depression is a complex health problem that may be caused by many factors. One often overlooked factor may be excessive sugar consumption. According to a study published in the journal Depression and Anxiety, sugar consumption may directly affect the prevalence of major depression-a disorder characterized by bouts of low mood, low self esteem and reduced interest in normally enjoyable activities.

Your chiropractor can counsel you on how to use diet and nutrition to help balance your blood sugar levels, reduce your sweet cravings and reduce your risk for health problems commonly associated with intermittent, excessive sugar consumption.

BBQ Rosemary Steak Bites - Perfect for Phase 1 and 2 Ideal Protein dieters!

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 INGREDIENTS:

6 thin slices sirloin steak, or flank steak

2 tsp olive oil

2 tsp fresh rosemary, finely chopped

2 cloves garlic, finely chopped

2 cups red bell pepper, sliced into juliennes

1 cup green bell pepper, sliced into juliennes

1 cup zucchini, sliced into juliennes

1 cup mushrooms, sliced into thin strips

salt and black pepper, to taste

 

STEP #1 Preheat the grill to medium to high heat.

STEP #2 Add a teaspoon of olive oil to a skillet on medium-high heat. Add in the vegetables and season with salt and pepper.

STEP #3 Cut the steak into thin slices and coat both sides with olive oil. Season with salt, pepper, rosemary, and garlic, and set aside.

STEP #4 Place a portion of the cooked vegetables on one end of each steak slice.

STEP #5 Roll the steak slices up and hold them in place with a toothpick. Once the steak slice is rolled up, the end of the vegetables should stick out.

STEP #6 Place the steak rolls on the grill and cook them on each side for approximately 5 minutes. This step also applies if you are cooking the steak rolls over medium high in a skillet, or frying pan.

STEP #7 SERVE!

 

 

Brussels Sprouts with Melted Leeks and Prosciutto - Ideal Protein Phase 1 friendly

Brussels Sprouts with Melted Leeks and Prosciutto Ideal Protein Phase 1 friendly This recipe makes 6 servings. You can halve it if you don’t need quite so much, or save the leftovers up to 3 days in the refrigerator tightly covered

Brussels Sprouts with Melted Leeks and Prosciutto Ideal Protein Phase 1 friendly
This recipe makes 6 servings. You can halve it if you don’t need quite so much, or save the leftovers up to 3 days in the refrigerator tightly covered

 

Ingredients & Method
 1/2 cup leeks
 2 cups Brussels sprouts
 2 tablespoons olive oil
 1 cup Prosciutto, chopped
1. Wash the leeks thoroughly and slice thinly. Rinse sliced leeks in a fine mesh colander to remove any remaining grit. Wash Brussels sprouts, then trim ends and halve. 2. Preheat a skillet over medium heat then add the olive oil to the pan. Once hot, cook leeks and sprouts until the leeks begin to brown. 3. Add the Prosciutto on top of the vegetables and cover the pan with a lid. Reduce the heat to low and cook for 10 additional minutes. 4. Mix and serve Each serving comes out to be 102 Calories, 7.21g Fats, 2.51g Net Carbs, and 3.68g Protein.

Banana Chocolate Brownie Bites - Phase 1 IDEAL PROTEIN APPROVED!

 In 2 separate bowls place 1 packet Banana Pudding & 1 packet Dark Chocolate Pudding.

In EACH bowl add 1/4 C. liquid egg whites,

1/4 tsp vanilla,

1/2 pkt Stevia,

1 cup water (or more to make into a cake-like batter.)

 Spray 3 mini loaves with olive oil, layer batters on top as the picture shows (or use a mini muffin tin.)

Bake for 20-25 minutes in a 350 degrees F pre-heated oven.

Keep checking with toothpick to make sure it's baked through.  

Slice to serve. 2 servings

Weight Loss Testimonial

Michael Miles

Starting: 83.2kg, BMI 27.5, Body fat 23%                 

May 2017: 67kg, BMI 21.9, Body fat 12.5%

WEIGHT LOSS: 16.2kg!

 

My story of Ideal Protein:

Before I came to the weight loss clinic I was having pain in my back and hips, and was told to lose weight by my physio. I kept seeing my weight go up and I knew I had to lose it.

I did not know how to lose weight; I had no goals or plans on how to stop putting more on. I knew I wasn’t eating healthy food, and I wanted to learn to eat better.

 

I have improved out of sight and have lost over 16kg of body fat! I now eat a big breakfast, lunch and dinner plus a few snacks and have maintained my weight.

 

New Posture Form Pillows Now Available

Designed in collaboration with healthcare experts and benefiting from the science of memory foam's spinal support.  The Contour-Cure Adjustable Memory Foam Pillow helps provide the perfect night's sleep and enhances your health and well-being.   

Reduces headaches, alleviate neck and shoulder tension and improve your spinal and postural alignment- you'll sleep and live better with the Contour-Cure Adjustable Memory Foam Pillow. .

Over 380kg of Fat Lost

At Springfield Weight Loss, over 380 kg of FAT has been lost!!!!

This is over 190 of these blocks of fat:

380 kg has been burned off from a total of 31 successful dieters on the Ideal Protein protocol, averaging a total fat loss of 12.6kg per person .

If you have 5, 10 or even 40 kg to lose. Get in touch with us today!

SPRINGFIELD WEIGHT LOSS
Kate Lister - Nutritionist and Weight Loss coach