This page is brought to you by Vital Health Roma, dedicated to helping you and your family lead a healthier life. Use the following tips to make 2016 a healthy options year… You can contact Vital Health on 07 4622 4322 or visit their website here.
Winter Sports – The Crash and Tackle
It’s autumn and that means we all start moving towards our winter sports and exercise regimes.
We also move towards high impact sports and if we’re not careful, a greater risk of sports injury.
The best cure for a sports injury is not to get one in the first place.
Let’s start with a refresher of those points we all should know:
- It’s been a while since the last season, so build up your program gradually.
- Steadily increase the frequency, intensity and duration of exercise and training.
- Warm up before you exercise or play.
- Cool down when you finish.
- Change up to program to challenge yourself and enhance muscle development.
- If you’re playing a game of footy or rugby and notice any niggles or pain, do not carry on! It could make it worse.
- Maintain good general fitness and lower body strength.
So, now let’s take a look at the “what if’s”…should that injury happen.
In the first 24 hours after injury, use the R.I.C.E. method:
- Rest: Take it easy, but keep moving as your pain threshold may allow pain.
- Ice: To control the pain and bleeding, apply ice for 15 minutes every 2 hours. This helps minimise the pain and bleeding.
- Compression: Firmly bandage the knee to reduce swelling.
- Elevation: Have your injured body part higher than the level of your heart, if possible to reduce swelling and bleeding.
Make sure that you visit your doctor and listen to their recommendations. A pain management and treatment plan is vital for long term recovery as well as your short term well-being. At Vital Health, we can help with rehabilitation.
It is also important that you avoid the H.A.R.M. factors in the first 48 hours:
- Heat: Increases swelling and bleeding.
- Alcohol: Increases swelling and bleeding.
- Running or Exercise: Aggravates the injury.
- Massage: A massage that is too intense on the injury may increase pain.
At Vital Health we place significant importance on educating people on injury prevention.
Remember to act before the pain. Pain does not mean you are training hard, it usually means your body is trying to tell you something is not right!
By the time the pain starts to bite, there’s a fair bet the injury has already occurred and it will take longer to treat.
Don’t wait for the pain, by working with your Exercise Physiotherapist, before pain strikes hard, you’ll perform better and stay on top.
At Vital Health we are happy to partner with you for the winter season and make sure you perform at your best, are in great shape to avoid injury and if the worst does happen, provide a rehabilitation plan to get you back on track.
Triathlon Warm-up and Cool Down Advice
On Sunday April 3rd, the Roma Triathlon will be held to raise money for Canteen Cancer Charity. This year, rather than being held at on Easter weekend, the triathlon is raising money for Rachel Paxton. We hope a number of you are taking part!
So we have some warm-up and cool-down tips to help try and prevent injury.
A warm- up is intended to raise the body’s temperature and prepare the individual for a game/ run/ gym session both physically and mentally. The warm up should be between 15 and 20minutes long and gradually increase in intensity.
A warm- up should consist of:
1. 10 minutes of moderate running to get the blood flowing.
2. 5 minutes of dynamic stretches, to help improve your range of motion.
3. 5 minutes of activities that mimic the type of exercise that is going to take place. For example; if playing field hockey, the exercises could be around quickly changing direction and pushing off the dominant foot.
4. Finally, the equipment going to be used in the sport should be introduced to go through more functional activities.
During training sessions and matches, the body is physically challenged. It is therefore a very good idea to cool down afterwards, as this will help prevent injuries. There is a build-up of waste products in the muscles and not cooling down can lead to muscles feeling stiff and tired.
So here are some cool- down tips!
1. 2 minutes of light jogging
2. 10 minutes of static stretching of all the major muscle groups – make sure you hold each stretch for 20 seconds on each side.
3. Don’t forget to replenish your body with some water!
Cooling down will gradually lower your heart rate and blood pressure and by gently working the major muscle groups will ensure that waste products are removed.
Good luck if you are taking in the triathlon and remember to warm-up and cool-down to avoid injury!
How can you be Workfit?
At Vital Health, the Workfit Program is a holistic approach to health, designed to empower businesses to be proactive in improving and caring for the health of individuals/workers in the workplace.
Vital Health’s Occupational Therapist professional says… that work is such a valued aspect of our daily lives, that thinking about your workplace health and performance is important to help you continue to engage in work and perform to the best of your ability.
So if you find yourself asking the following questions, it may be time to get Workfit:
- Do I need some help to be more efficient in the work place?
- Do I have an injury or other physical factors that are impacting on my productivity?
- Is there anything about the way I complete tasks or about my environment that could be changed to help me perform better?
- Do I want change in my job environment?
The innovative health program is designed to bring about a range of services designed to cater to your personal or physical needs.
Check out what the Workfit Program can do for you:
– Evaluations and pre-employment screenings
– Assessment of physical demands and risks associated with working roles
– Review of internal health and safety policies and procedures
– Drug and alcohol testing
– Fitness testing services
– Workplace evaluations and condition programs
– Injury prevention training, assessment, treatment and rehabilitation
– Returning to work supervision
– Exercise programs and dietetic assessments
– Kitchen meal reviews
– Health and wellbeing education
– Training of managers and staff in management of pressure, fatigue and stress related illnesses and injuries
Vital Health also provides onsite physiotherapy, podiatry, occupational therapy, dietetics, exercise physiology and massage therapy services.
If you want to regain that healthy glow and happiness in your work life, it may be time to consult the Workfit program and make 2016 your year to grow in the workplace.
Eat healthy and celebrate!
For some people celebrations are a time for drinks, big barbeques and sweet desserts. But to help get the ball rolling on those new year resolutions you promised yourself, here are some healthier recipes to get you through.
Here are three quick, delicious Aussie summer treats that are slightly different to the traditions we may usually entertain.
BANANA AND GINGER SMOOTHIE (Preparation time: 5 mins, Serves: 1)
1 cup of almond milk (or low fat milk as an alternative)
1 frozen banana
2 tablespoons of nut butter (or almond butter)
1 inch piece of ginger (peeled)
– Blend all ingredients until smooth and creamy.
The combination of banana and ginger tastes divine and the different vitamins and nutritional values of the ingredient will help your body’s natural defences.
LAMB WRAP PIZZA (Preparation time: 15 minutes, Serves: 2)
2 multigrain/ wholegrain wraps
300 grams of lamb backstrap
1 tablespoon of macadamia oil (or olive oil)
1 large zucchini (cut into 1-2cm slices)
6 tablespoons of tomato sauce
1 handful of cherry tomatoes, halved
1 pear, sliced
1/4 red onion, finely sliced
1 handful of mint leaves
1/4 cup of olives
2 teaspoons of tahini
The balancing act of packing a lunchbox
Preparing the school lunchbox can be similar to walking a tightrope. Balancing the nutritional needs of a growing child along with finding food they will actually eat can be challenging for any parent.
With a third of a child’s total food intake for the day being eaten at school, it becomes crucial that the majority of food included in a lunchbox provides large amounts of nutrients, vitamins and minerals.
There are certain foods that provide these nutrients for growth and energy and remembering these seven important ingredients below will ensure your child has the healthiest lunchbox possible!
Wholegrains for energy
When packing a lunch, the first food item to remember are carbohydrates for energy. This can be in the form of a sandwich, wrap, rice or corn cakes. Wholegrains in breads and cereals are digested much more slowly and will keep children fuller for longer. Try to use wholegrain or multigrain bread/ wraps as white flour is not nearly as nutritious for your child.
Protein and veggies
Try to aim for your child’s sandwich to contain a good source of lean protein. These can include meats such as turkey, chicken or ham and fish products like salmon and tinned tuna. A solid dose of protein will not only keep your child full, but will also help in maintaining concentration levels throughout the day.
If parents leave vegetables to the final meal of the day at dinner majority of children won’t meet vegetable recommendations for their age. Try including vegetables in the form of celery and carrot sticks, cherry tomatoes as a sweet addition. Making vegetables fun as well in the form of faces or animals for example can encourage intake.
Fruit for fibre
Adding a piece of fresh or dried fruit to the lunchbox will help greatly with daily fibre doses and can act as a replacement to the junk food options. Some fruit ideas include small tins of fruit in natural juice, containers of grapes or strawberries and small packets of sultanas.
Drinking water throughout the school day is the ideal choice to include in the lunchbox. Fruit juice, soft drinks and cordials are very high in sugar and should not be consumed regularly. For particularly hot summer days, freeze a water bottle the night before!
After all the jam-packed nutritious food thrown into your child’s lunchbox, you could include a small snack. These could be in the shape of cheese sticks, or savory mini-muffins.
Dairy should also be included in children’s lunchboxes to promote strong bones. Such options include yoghurt, cheese sticks. Ensure all dairy products are kept cool by using an ice brick or a frozen water bottle.
Getting back to work and looking good doing it!
After the joys of summer holidays, the majority of us will be heading back to work and back into a routine. Many of us try to include eating health into this routine to make our minds and bodies feel better after the splurge of relaxation and not being as health as we could have been over Christmas and New Year.
It’s a difficult task to accomplish just overnight. Maintaining a healthy eating plan and making sure your body is thanking you rather than hating on you can be a year-long mission.
But fear no more as there’s six simple suggestions below to help that transition back into a healthy work routine run smoothly!
1. Don’t skip breakfast!
I’m sure you’ve heard this a thousand times but concentrating on work happens a whole lot easier with some food in your stomach. Try Greek yoghurt with a piece of fruit or a bowl of oatmeal. This will help maintain a healthy weight and it will be easier to lose weight in the long run as you won’t crave sugary snacks to keep you going before lunch.
2. Be a leader at lunch
No matter how old you get, it’s still important to surround yourself with people who support you and have a positive influence in your life. Forget peer pressure and become the group’s new courageous leader who encourages others where the best and healthiest places are to eat out. If you’re bringing some lunch in, have a look at some tasty healthier options. Leftover dinner of salmon and veggies or a grilled chicken salad could work as some delicious ideas! Just remember to keep your portion small as leftovers can lead to having two large meals in one day.
Sometimes we all just feel exhausted half way through the afternoon and need some energy to keep going. If this is you, try and work out why you feel tired (maybe you didn’t get enough sleep the night before, or have been working extra hard!). if this does happen to you, a snack could keep you going, but you need something that is not going to give you a quick fix sugar high.
Some fruit, muesli bar or a savoury muffin could keep you going. By having an afternoon snack could also lead you to not having as large an evening meal as you don’t feel as hungry. Snacking can be avoided by having 3 balanced, healthy meals throughout the day with wholegrains that leave you feeling fuller for longer.
4. Make time to workout
It’s time to talk about exercise and even though you might groan, you know it works! Replace lying on the couch and after-work cocktails with a physical activity you enjoy and can do on a day-to-day basis. This doesn’t mean you can’t be social but scheduling a workout can keep you on the healthy track to success.
5. Plan ahead for dinner
Being an adult comes with a range of responsibilities with one of them including cooking for yourself. When doing the Sunday grocery shop, start to think about wholesome and healthy meals for dinner. Monday could be whole-wheat pasta day with cherry tomatoes and spinach. Tuesday, grilled chicken, sweet potato and broccoli. The meals are endless!
6. Get enough sleep
Sleeping well and making sure you get a good night’s rest makes staying on the healthy road so much easier. Save the TV show bingeing for the weekends and get to bed early!