Blog Page – Page 8 – Precision Health Spine and Sports Clinic

28NovNovember 28, 2017

How to stay fit while Travelling

Summer is almost upon us, and that means summer holidays!

Australian’s love to travel. And they love to keep fit. But how can you do both? Lots of hotels have gyms these days, but let’s face it sometimes they are less than impressive. Not to mention they are often full of people who don’t normally train. Serious gym lovers can find this frustrating. Coming from Australia, you are often in another time zone, so your body clock and routine is out of whack, and you may feel like exercising at odd times in the day – especially if you are having trouble adjusting. So, how do you get a workout in without spending hours in the hotel gym? Here are some tips on getting a quick, efficient workout done without leaving your room!

Warmup

As you know, it is really important to warm up before exercising. Particularly if you are feeling a little stiff from a long-haul flight or unfamiliar bed. Five minutes is usually enough, so try 30-60 seconds of each of the following:

Toe Touches
Jumping Jacks
Shoulder Circles
High Knees
Core Twists
Leg Swings

Exercises

What you need is a combination of exercises that will work your core, glutes, lower back, hamstrings, quads, biceps, triceps, upper back, and chest. If time is of the essence, set your phone alarm and do as many sets of the following as you can in the time allowed. Ideally, you should aim for two or three sets of 10-15 repetitions for each exercise, depending on your fitness level and goals.

Pushups – ideally on your toes, but on your knees is ok if you must
Tricep Dips – use a chair or the bed –whichever offers you the best height
Squats – keep a chair behind you if it gives you confidence or security
Leg Lifts
Plank & Side Plank
Standing Bicycle Crunch
Single Leg Stand – use a chair, the bed will probably be too soft
Heel Raises

Cool Down

As you know, cooling down is very important in any exercise routine – even if it is in a hotel room! In this case, it will be all about stretching – touching your toes; stretching your arms across your body; sliding your hands down your sides and if appropriate, go for a walk up and down the hotel corridor. If you follow these simple exercise tips daily you should be able to keep yourself in shape, and maybe even allow yourself the odd treat (cocktails have calories too!) on your well-earned Christmas holiday. If you would like more information about how to do these exercises, or what exercises are appropriate to you call our Baulkham Hills clinic on (02) 9639 7337.

By phcadmintips, wellbeing0 Comments

15NovNovember 15, 2017

Thyroid Dysfunction

It’s all about the balance

The Thyroid is a butterfly-shaped gland at the base of our throat and is part of the endocrine system. Just about every organ in the body is affected if the thyroid is not functioning optimally. For a tiny little gland, it can have a huge impact. Heart and digestive function, metabolic rate, muscle control, brain development, and bone maintenance are all impacted by your thyroid. Thyroid dysfunction occurs more often in women than men and is more common in people who suffer from other autoimmune diseases, such as Coeliacs. It generally happens during the 40s. Since the thyroid requires a good supply of Iodine to function, those with low-iodine diets are also at risk.

So, if you are having trouble with your thyroid – what can you do?

Firstly, the thyroid can malfunction in two main ways – overactive, or Hyperthyroidism; and underactive, Hypothyroidism. If your thyroid is overactive you are likely to suffer from

rapid and irregular heartbeat
palpitations
increased appetite
tiredness
irritability

If your thyroid is underactive it is likely you will have a

reduced appetite, but suffer weight gain
develop an intolerance of the cold
have a low heart rate
poor memory
stiff muscles
a chance to suffer infertility.

Either way, your thyroid needs to be kept in balance to ensure health and well-being.

Traditional Chinese Medicine is all about maintaining the balance of yin and yang in the body, so it makes sense that this type of treatment can help with thyroid dysfunction, which is essentially an imbalance of hormones. Interestingly, thyroid imbalances were noted in Chinese texts around 300BC. Generally, a practitioner will establish which organs of the body have been most affected by the thyroid dysfunction, in order to determine the correct course of treatment. This is likely to include a combination of Acupuncture, Herbal Medicine and dietary changes, which will be used to restore the Yin/Yang balance. There are eight acupuncture channels connected to the thyroid gland, and these can be used to determine which aspect of the body is most affected by thyroid dysfunction, and address the symptoms. Moxibustion and cupping may also be used in treatment depending on the specific diagnosis.

At Precision Health Spine & Sports Clinic our highly regarded Traditional Chinese Medicine specialist is available Monday, Tuesday, and Friday 2 pm till 7 pm. Book an appointment online now, or call our clinic. If you have any form of thyroid dysfunction and would like to seek advice or treatment, call our Baulkham Hills Clinic on (02) 9639 7337.

By phcadmintcm, wellbeing0 Comments

08NovNovember 8, 2017

Why we shrink as we get older

There’s no getting away from it. As we age, we shrink. All of us. There are a number of reasons for this, however possibly the most debilitating and painful is spinal stenosis.

The spine gets a lot of wear and tear over our lifetime. As we age, this wear and tear can cause degenerative changes. Sometimes these degenerative changes are accelerated by trauma – either at work or in a sport. Unfortunately, this degeneration can cause a great deal of pain. Each vertebra of the spine is separated by an intervertebral disc, that acts as a cushion to absorb shock and helps us bend. As we age, these discs begin to dry out and flatten, which reduces the space between the vertebrae. And so we shrink. But that isn’t the only problem. This thinning of the discs can cause bone on bone friction. The body responds to this friction by adding bone to the area, causing bony growths on the vertebrae. This is a problem if the growths impinge on the spinal canal or the nerve root canal as it narrows the canals and can cause a great deal of pain. This is called ‘stenosis’.

Symptoms

Depending on which parts of the spinal column are affected, patients will feel pain in their arms and hands or their legs. Pain is generally described as like toothache pain or lightening. If the stenosis is in the upper (cervical) spine patients might feel pain like an electric shock down their spine and into their arms and hands. Pain increases with movement and reduces with rest. In extreme cases, stenosis can cause lack of control of bladder or bowels and even paraplegia or quadriplegia.

Treatment

Diagnosis is generally made via X-ray, MRI or CT Scans. Once diagnosed there are a number of treatment options for stenosis, although there is not a cure. Treatment rather focuses on the symptoms and pain reduction. The key is to keep the area mobile and to increase stability around the spine, strengthening adjacent muscles. Chiropractic spinal mobilization will help take pressure off the spine relieving pain and discomfort. Ultrasound and acupuncture may be used and exercises prescribed. Anti-inflammatories can assist with reducing irritation. Massage will help relieve associated muscle pain, and again keep the area mobile. In extreme cases, steroid spinal injections and even surgery may be required. A laminectomy will shave off some of the bone growths to relieve pressure on the nerves. This will sometimes be followed by spinal fusion surgery to create more stability.

If you think you may be suffering from spinal stenosis, call Precision Health Spine & Sports Clinic on (02) 9639 7337 to make an appointment at our Baulkham Hills clinic.

By phcadminchiro, tips, wellbeing0 Comments

07NovNovember 7, 2017

Massage & Mental Health

And why that’s important

Over the past 10 years or so November has become Movember. This great initiative, which started in 2003, has become a worldwide phenomenon, helping to raise awareness of men’s mental health issues as well as prostate and testicular cancer. Remedial massage can play a huge part in addressing both mental health and, believe it or not, cancer symptoms. Massage has been practiced by many societies going back to the Ancient Egyptians. The benefits were well understood by ancient cultures. But in the 20th century, the focus of healthcare moved to ‘biological’ sciences. Recent studies, however, have identified that massage can be a hugely beneficial addition to the treatment regime of all sorts of illnesses.

Massage and Mental Health

The link between massage and mental health – in particular depression and anxiety – is well understood. In fact, a 2004 study suggested the positive benefits of a course of massage treatment were similar to those of psychotherapy. Massage reduces the production of cortisol – a hormone related to stress, whilst at the same time increasing the release of endorphins, which create a feeling of well being. Massage can also increase dopamine and serotonin levels. These hormones affect a range of functions including cognitive function, mood, sleep and appetite. Massage also relaxes the muscles, which contract and stiffen when the body – or the mind – are under stress. By relaxing the body, decreasing cortisol and increasing endorphins we are creating a state of mind which allows sufferers to use the cognitive skills they may have learned in other therapies such as counseling to reduce the symptoms of their depression or anxiety. This relaxation can also help improve sleep, which improves the ability of patients to function effectively.

Massage and Cancer

Firstly – we are not suggesting massage can cure cancer. It can’t. However, the symptoms of cancer and the side-effects of cancer treatments can be managed and reduced with massage. Sadly, and understandably, many cancer patients suffer from depression and outcome-related anxiety. As we have said, massage can certainly help alleviate these symptoms. However, massage also boosts the immune system, thereby helping to strengthen the body to weather the side effects of chemotherapy and radiation. Pain and nausea can be reduced, and the improvement in circulation can lead to an increase in energy, which is often a significant problem for cancer patients.

Get in touch

Precision Health Spine & Sports Clinic offers Remedial and Swedish Massage that is ideally suited to incorporation in a treatment regime aimed at reducing depression and anxiety, or in relieving the pain and symptoms associated with cancer and its treatment. If you would like to know more or would like to make an appointment call our Baulkham Hills clinic on (02) 9639 7337.

By phcadminmassage, wellbeing0 Comments

03NovNovember 3, 2017

The do’s and don’ts of wearing a great Aussie tradition – Thongs.

Summer is coming – and the thongs are coming out…

Thongs are polarizing. You either love them or hate them. But there is no denying they are iconic Australian footwear. No other nation quite does them justice. And don’t get me started on the flip-flop/jandal debate! It wouldn’t be summer in Australia without them. But are they the best footwear ever invented – or the worst? Turns out, maybe a little bit of both! Thongs are easy to slip on and off, lightweight, and cool in the midst of scorching summer temperatures. However, wearing thongs makes your feet work harder. Muscles have to strain to keep the thongs on your feet – you’ve probably noticed how your toes ‘grip’ as you walk. Is this strain a good thing or a bad thing?

Recent research from Sydney University suggests that wearing thongs can actually be good for children’s feet, as they are still developing. The research found that wearing thongs was actually close to being barefoot, and helps build muscle in the developing foot of children and young teens. However, in adults, whose feet are fully developed, this muscle strain can lead to an imbalance in your foot. Over time it can lead to conditions like plantar fasciitis, shin splints, bunions and hammer toes. People who have a good arch in their foot will generally be OK wearing thongs. However, those of you out there with flat feet – be warned! The tendons and muscles of our flat-footed friends already have to work harder to stabilize the foot. The extra stress wearing thongs places on these feet can cause a great deal of pain. Even if you have a great arch, I’m sure we have all fallen victim to the early summer sunburn on newly exposed feet. Painful and debilitating. Not to mention that annoying blister between your toes. Wearers beware!

So, if you REALLY REALLY can’t do without your thongs – what do you do?

Limit wearing your thongs to days when you won’t be on your feet or walking too much – maybe alternate days. As with most things, moderation is the key.
Choose thongs that provide a stonger sole, arch support and a heel cup. There are a few brands that do this – talk to a podiatrist about which thongs would be best for you.
Make sure your thongs fit you properly – toes should not be hanging over the edge or the front.
If you have flat feet – consider mixing it up with some sandals that provide support via a tongue or heel strap.
In early summer, make sure your slip slop slap routine extends to the tops of your feet!
For kids – try and get thongs with a back strap if possible to help secure heir feet, especially for very young children.

All that being said – there are some instances where a nice pair of rubber thongs is a must: lounging by the pool at that luxury resort, traipsing across the hot sand at the beach (or the burning road on the way back to your car) and last, but certainly not least – in public pools and shower rooms. Nobody wants warts or fungal infections that can come from those environments. At Precision Health Spine & Sports Clinic, our Podiatrist is happy to give you some advice on the best thong options for you. Call the clinic on (02) 9639 7337 to make an appointment, or call in to look at our range of recommended thongs.

By phcadminpodiatry, tips0 Comments

25OctOctober 25, 2017

What do your genes say about you?

Have you ever wondered why you can roll your tongue but your friend can’t? Or why your little finger is crooked?

It’s all about genetics. Whilst there is a great deal of debate about nature versus nurture when it comes to personality, there can be no question that your physical attributes come from your parents. But how exactly does it work?

Genes – more correctly known as alleles – are inherited from both our mother and father. Each pair of genes provides the blueprint for our physical characteristics. But all genes are not created equal. There are essentially two types – dominant and recessive. So, if you inherit a dominant gene from one parent, and a recessive from the other, the dominant gene will appear. This is particularly apparent in eye colour – blue eye colour is recessive, so if you have blue eyes, you have two recessive genes. If you go on to have a baby with another blue-eyed person, the baby will have blue eyes. However, if you have a baby with a brown-eyed person the baby could inherit a recessive gene from your brown eyed partner, resulting in blue eyes – or the dominant brown one, resulting in brown eyes. Then there are the polygenic genes, where more than one gene is responsible for a trait. These genes impact things like height, weight, hair and skin colour. Research suggests that Type 2 Diabetes is a polygenic trait. So what are some dominant genes that might surprise you?

Bent little finger – if your little finger curves inwards towards the rest of your fingers, this is dominant
Achoo syndrome – this is a weird one! Some people sneeze when seeing a bright light after being in the dark – this is a dominant gene!
Double Jointed-ness – a dominant gene that allows you to bend in ways other people can’t
Tongue rolling – if you can roll your tongue up from the sides, this is the result of a dominant gene
Coriander – if you think coriander has a soapy taste – blame it on the parents!

But let’s go back to nature versus nurture debate. There are a number of things that recent research suggests are strongly genetically linked. Some might surprise you, some might shock you, and some might provide you with a ‘get out of jail free’ card with your friends and family!

Laziness – yes, if humans are at all like rats, extreme laziness can be genetic. Netflix please!
Stress – how well you handle stress is at least in part genetic. Some of us should maybe look into meditation classes sooner rather than later…
Travel – some people love it, some people hate it. Don’t fight it if those feet are itchy!
Driving skills – don’t jump to conclusions and blame your mother! Maybe it’s your father’s fault
Addiction – having a tendency toward addiction (chocolate doesn’t count) is actually genetic, something to watch out for if it runs in the family
Violence – some would say this is nurture over nature, but studies suggest there is a definite genetic component to a tendency to respond violently
Music – your taste in music is partially genetic. In my case, it came from my kids!
Partner selection – no, it wasn’t just their beautiful eyes or the great sense of humour. You were genetically predisposed to them. Makes you look at your partner in a slightly different light, doesn’t it?
Phobias – spiders, small spaces, heights. All genetically predisposed

One final thing you might not know about genes – around 8% of your DNA is viral. And no, this does not give you license to get a doctor’s certificate for some time off work! At Precision Health Spine & Sports Clinic we are fascinated by all things to do with the human body. If you would like an appointment to sort out some genetic or non-genetic concerns give the clinic a call on (02) 9639 7337.

By phcadmintips0 Comments

23OctOctober 23, 2017

Exciting new partnership for Precision Health Spine & Sports Clinic

Introducing Baby Body Bounceback at Kinder Café

Precision Health Spine & Sports Clinic has always been a family-friendly clinic. Now we’re taking it to a whole new level! We are teaming up with Kinder Café at Castle Hill to provide expectant and new mums in the Hills district with educational, informative and practical classes to help with managing the changes to their bodies during and after pregnancy. Kinder Café is a great new café in Salisbury Road Castle Hill, where mums with bubs and toddlers meet to enjoy great coffee and food. But that’s not all. Both Mums and children can attend classes and talks on a wide range of topics. Activities for kids include exercise classes, singing classes, arts and crafts and little kids science classes. Mums can relax, knowing their children are having a great time making friends and learning something.

Meanwhile, mums can take advantage of yoga classes, presentations by stylists and even have a pedicure. The brainchild of Kristen Marshall and Bowie Kingsley, Kinder Café also offers workspace for mums who work from home. Children can join a class, learn and socialize while mums can get some guilt free work time in as well as socializing with other mums. A win/win for everyone! Precision Health Spine and Sports Clinic are now teaming up with Kinder Café to offer mums classes on how to cope with the changes to their bodies during and after pregnancy. These four practical and informative one-hour classes will cover topics like,

the importance of a strong pelvic floor
what pregnancy hormones do to your ligaments
the impact on your lower back
how to manage your recovery after birth, whether natural or cesarean
repairing & strengthening core muscles after the pressure of pregnancy
the best way to lift and carry your baby (and the pram, and the washing)
how to protect your back in the feeding position
and lots more

We understand how busy it is with a new baby so classes will focus on easy to do at home simple exercises to help you get back in shape without the need to find time for getting to the gym. There are plenty of things you can do while feeding your baby or driving to the shops that will start getting you back in shape. Classes are on a Thursday and run for an hour, starting at 12 noon – just the right time to follow it up with coffee and something delicious to eat at the café! Classes commence on 2 November and run for four weeks. The cost per class is $20. And of course, being a class about pregnancy bodies, babies are welcome! If you would like to book into this exciting class call the clinic on (02) 9639 7337, or Kinder Café on 0412 821 269. Hope we see you there!

By phcadminkids, wellbeing0 Comments

11OctOctober 11, 2017

Is your office making you fat?

With summer just around the corner, our thoughts often turn to our weight.

The prospect of exposing ourselves in shorts or sleeveless dresses – not to mention swimming costumes – can cause us to evaluate our diet and exercise regime. A recent study has found that women consume up to an additional 100,000 calories per year at work! So, it’s not just about having a sedentary job, but all those additional sneaky snacks that we don’t realize we are consuming. Just to put it in perspective, 100,000 calories is around 384 Mars Bars or 1052 glasses of champagne. That’s more than one Mars Bar and two glasses of Champagne A DAY. A day people!

So where do all these clandestine calories come from?

Milky Coffee. A quick fix on the way to work. Then a co-worker is doing a coffee run. One more won’t hurt. Client lunch. It would be rude not to stay for coffee. Before you know it you’ve had three lattes before you head home. A small cup of coffee can be between 80-100 calories. You do the math. That’s almost a meal. Biscuits. We’ve all done it. You make a coffee or tea, are about to wander back to your desk, and suddenly a biscuit jumps out of that tuppeware container on the bench and into your hand. Sometimes they even work in pairs. You don’t really want them. You’re not really hungry. You are not even that fond of Monte Carlos. But there they are in your hand. And lunch is a long way off. You might even have to work through. And you are feeling a bit lacking in energy. A quick sugar fix will give you the energy to get through the morning. Right? Cake – depending on the size of your office, there can be a cake just about every week. And it’s never just a plain old butter cake. The popularity of the birthday-ee is in direct proportion to the amount of ganache, cream, grated chocolate and decorative macarons on their birthday cake. And to say no would suggest you don’t like said birthday-ee as much as everyone else does. Right? Chocolate – the ever-present fundraising opportunities. Everyone’s children’s school, scout group or sports team needs to raise funds. Worthy causes all. Enough said. Dried Fruit & Nut – ah, the healthy alternative. Just graze on this. And it is healthy. Well, healthier than the biscuits. But it’s also high in calories. And when you graze, you really lose track of how much you are consuming.

So, what should you do about all these extra calories making their surreptitious way into your otherwise healthy diet?

Try and make the move away from milky coffee. Try and replace it with black or herbal tea. You can mix it up a bit with the flavours – black tea in the morning for a quick caffeine hit, green tea after lunch to help with digestion and a peppermint tea in the afternoon as a pick-me-up. Even if you replace two of the three coffees you have during the day it’s worthwhile. Arrange for the biscuit tin to be out of sight – in a cupboard or a container that you can’t see the biscuits. And be alert and aware to their siren call. A quick exit from the kitchen is always a good exit. Make a suggestion that birthdays are celebrated in group style once a month, so you limit your exposure. If that doesn’t work, when you know someone is going to be having a birthday, try and be out of the office at cake time. A nice card will go a long way to ensuring that birthday-ee is not offended. Fundraising chocolate can become a simple donation. If the seller insists you take the chocolate, put it in the kitchen with a “help yourselves” note – your co-workers will love you and so will that cute shift dress you can’t quite fit into. Stick to fresh fruit for snacking, and rather than graze on a bit tub/bag of nuts, work with a portion control system. One small container of nuts and a piece of fruit for the day and when it’s gone – no more.

If you can implement some of these changes you’ll be amazed how much easier it is to lose those extra winter kilos. Combine it with some in-office exercising – see our blog You Might Not Want to Take this Sitting Down and you will be ready for summer in no time. If you would like more information on weight loss, or would like to talk about additional strategies, call our Baulkham Hills Clinic on (02) 9639 7337 and make an appointment to see our Nutritionist & Dietitian, our Traditional Chinese Medicine specialist or our Chiropractor, who can all help you with diet and exercise.

By phcadmintips, wellbeing0 Comments

03OctOctober 3, 2017

What is TCM?

Ancient Wisdom comes to Precision Health Clinic. There is no denying that the ancient cultures developed a great deal of knowledge – some of which has been forgotten. But we can still use much of that knowledge today. This is true of Traditional Chinese Medicine. The earliest evidence we have of Traditional Chinese Medicine is in the I-Ching, which was first developed over 5,000 years ago – even before a formal written language existed in the region. Over the centuries, the knowledge in the I-Ching has been enhanced and enriched, and modern Traditional Chinese Medicine practitioners can now draw on those years of knowledge to help their patients. For a Traditional Chinese Medicine Practitioner the single most important aspect is diagnosis. Traditional methodologies used in the practice of Chinese medicine diagnosis:

Sight - how the patient looks, including how they walk and sit
Sound & Smell – the sound of the patient’s voice and breathing, and their smell
Inquiry – asking questions of the patient
Pulse – to a TCM Master there are 32 different kinds of pulses

Based on these four criteria a diagnosis is made, and a treatment plan is developed. This plan is likely to be based on acupuncture, but may also include herbal treatments, cupping and scraping. These days, most people have a broad idea of what acupuncture is – the practice of inserting needles at different acupuncture points in the body to improve the flow of qi. Sometimes, acupuncture will include Moxibustion – placing burning mugwort on the head of the needle to improve efficacy. Cupping is used for chronic conditions and externally-caused illnesses such as viruses. Suction is applied to the skin of the back causing bruising and broken capillaries, which accelerates blood flow and metabolism. Scraping provides much the same benefits, but via scraping rather than suction. Herbal treatments are individually designed prescriptions that provide treatment for the specific conditions of the patients. They may include tonics or topical treatments depending on the need of the patient. The range of conditions that can benefit from treatment using Traditional Chinese Medicine is almost endless. Digestive problems, thyroid dysfunction, sinus problems, chronic fatigue, hormone and emotional disorders, fertility, migraines, acne, wrinkles and age spots, not to mention weight management can all be treated using a range of Traditional Chinese Medicine approaches. Precision Health Clinic is pleased to announce the addition of Toby Chang, an experience Traditional Chinese Medicine Practitioner to our practice. Over the coming weeks we will talk in more detail about the benefits of Traditional Chinese Medicine for our patients. If you think Toby can assist you with your health concerns, please call or email the Clinic to make an appointment.

By phcadminwellbeing0 Comments

28SepSeptember 28, 2017

Let’s Celebrate World Vegetarian Day!

There are many reasons for becoming a vegetarian. Maybe you have an objection to killing animals, or you just don’t like the taste of meat. Perhaps you feel it is a healthier alternative than a meat-based diet, or that fewer animals will reduce global warming. You might even wish to stop eating meat for political or economic reasons. Whatever the reason approximately 2.1 million Australians are vegetarians. Becoming a vegetarian, however, doesn’t mean just cutting out meat. There are some key nutritional needs that still need to be met. Key essential vitamins and minerals such as calcium, iron, omega-3, vitamin B12 and protein are generally found in meat. Why is it so important that we get sufficient of these elements: Protein – is the building block of the human body. It is essential to the production and repair of all the cells in the body. Calcium – helps our blood to clot and our nerves send messages to our muscles. Bones and teeth store calcium, so if we don’t take in enough, bones and teeth will be compromised. B12 – helps prevent anaemia, keeps the body’s nerves and blood cells health and makes DNA. Omega 3 – is one fat the body can’t produce on it’s own. The risk of heart disease, dementia, depression and arthritis are all reduced by this fat. Iron – helps produce the red blood cells that transport oxygen throughout the body. Iodine – is needed to make the thyroid hormones which control the body’s metabolism and is vital in brain and bone development in babies. So where can these elements be found in a vegetarian diet? Here are some ideas that will help you find the nutrition you need, without compromising your principles or preferences:

Commonly Deficient Nutrient	*Recommend Daily Intake⁴	Vegetarian Sources/Alternatives
Protein	46g	Greek Yoghurt Raw Cashews Low Fat Cheese Soy Milk Borlotti Beans Polenta
Calcium	1000mg	Low Fat Cheese Greek Yoghurt Spinach leaves Soy Milk Bok Choy
Vitamin B12	2.4µg	Vegemite Eggs Dairy - Milk
Omega-3	90mg	Cheese Dairy Eggs
Iron	18mg	Borlotti Beans Canned 5 Bean Mix Zucchini Tofu
Iodine	150µg	Iodised Table Salt Bread (bakers’ wheat flour fortified) Milk

If you would like to celebrate World Vegetarian Day be switching to a no-meat, or even just a less-meat diet, or you just want to ensure that you are getting optimum nutrition for your needs, call or email our Baulkham Hills clinic to make an appointment to see our Dietitian and Nutritionist.

By phcadminwellbeing0 Comments