Recipe of the Month: High Fibre Smoothie Bowl

Makes 1 breakfast bowl

1 medium banana, frozen & fresh to top
½ cup frozen raspberries & some to top
1/2 cup frozen blueberries & some to top
1 tblsp flaxmeal
1 tblsp chia seeds, 1 tsp to top
2 tblsp oatbran
1 cup milk of your choice
1 tblsp granola or muesli
1 tblsp yoghurt
shredded coconut, to top
Strawberries, sliced to top

Blend milk, banana, berries, oatbran, yoghurt and in a blender
Pour in to a bowl.
Top with the leftover fruits sliced, flaxmeal, muesli, coconut and chia seeds in rows on top of smoothie.

Per serve: 1710kJ (410 calories), 18g protein, 12g fat (4g saturated), 49g carbs (26g sugars), 14g fibre

HOW CAN A SPORTS DIETITIAN HELP YOUR PERFORMANCE?

Initial Body Composition Assessments

Our Sports Dietitians are specially trained ISAK accredited anthropometrists and will take measurements of your weight and surface anthropometry (skin folds). This will provide excellent baseline data by which to compare future measurements, useful for those undertaking a program to alter their physique (e.g. those whose goal is to lose body fat and or gain lean mass). We will work with you to develop an eating plan to assist you with achieving those physique changes.

Review Body composition Assessments

Involves conducting repeat measurements taken from your initial testing, to compare and provide feedback on changes in body fat and or lean mass. Talk to your Sports Dietitian about the best timing for these repeat measurements, depending on your goals. We can continue to modify your meal plan to support your physique goals.

Pre & Post Training Preparation and Recovery Practices

Individualised nutrition strategies can be developed for the pre, during and post training period in order to optimise training performance, and enhance post training recovery and refueling. Daily fueling for health and immunity. We can provide an assessment of your day to day training diet will be completed, and develop individualised goals and strategies to meet daily nutrition requirements for exercise, good health, and immunity.

Race Day Nutrition plans

We can work with you to develop an individualised race day nutrition and hydration plan to optimize your race performance.

Hydration assessment & monitoring

We can work with you to assess your current individual sweat rates and rehydration and heat management/cooling strategies. From this, an individualized hydration plan for both training and competition to optimize performance can be developed.

About Us

All Eat Smart Nutrition Consultants practitioners are both Accredited Sports Dietitians and Accredited Practising Dietitians, and Accredited Anthropometrists, so well placed to assist you with your performance and or health management needs. For more information about Eat Smart Nutrition Consultants, please visit www.eatsmartnutrition.com .

We look forward to working with you and assisting you with all of your nutrition and performance needs.

Eat Smart Dietitians Top Tips for Surviving Christmas

Plan ahead

– Fail to prepare = prepare to fail. Planning everything from your meals, your shopping lists and even exercise. Planned meals and shopping lists will make you less likely to stock up on unhealthy treats for those “just in case” moments. As for exercise, make it a date with yourself, write it in your diary and don’t cancel on yourself.

Stay active

– We all indulge over Christmas so offset a few of the extra kilojoules by keeping regular with physical activity, and even increasing it. Try new things to keep active, organize family outdoor activities or games, go for a walk with friends rather than coffee and cake. Whatever it is, commit to one hour of physical activity every day. Yes, even Christmas Day!

Keep regular meal times

– Just because you know there’s going to be extra food on offer at meals don’t skip meals in the lead up. This will likely leave you feeling hungry and overeating on unhealthy foods…..Keeping regular meal and snack times will also prevent constant grazing.

Choose foods wisely

– At meal times fill up on fresh seasonal salads, vegetables and lean meats. Make use of the gorgeous summer fruits available. Limit stuffings, gravies and fatty cuts of meat. Pick treat foods you really enjoyrather than nibbling on stale chips or cheap chocolates….hold out and enjoy that piece of Christmas pudding!

Watch the drinks

– Alcohol and sugary drinks can pack a punch with calorie. Stay hydrated, alternate water with alcoholic beverages, volunteer to be designated driver or make flavoured sparkling water with fresh fruits and mint.

Relax and Enjoy

– Eat slowly, enjoy and savour every mouthful of your favourite foods. Ditch the food guilt, don’t dwell on a bad meal and don’t let a bad day turn into a bad week. Take time out for yourself, relax and enjoy the time with family and friends.

Food for thought: Three kilos is the average weight gain over the Christmas and New Year period. That means something like an additional 600 calories each day…

• • 600 calories= 
    • 1 bottle + 1 glass of champagne OR
    • 5 full strength beers OR
    • 3 mince pies OR
    • 2 large slices (200g) fruit cake OR
    • 300g turkey meat with skin OR
    • 7-8 small roast potatoes (cooked in fat) OR
    • 7 rum balls OR
    • 1 ham and cheese croissant OR
    • 130g chocolate covered sultanas (2 large handfuls)

Eat Smart are available for consult at Gold Coast Physio & Sports Health with appointments by phone (07) 5500 6470

Alter-G Anti-Gravity Treadmill Gold Coast

The Alter-G Anti-Gravity Treadmill is an innovative rehabilitation and training treadmill that was developed by NASA and allows users to walk or run at a designated percentage of bodyweight.

By using differential air pressure, the treadmill reduces body weight to between 20% and 100%, allowing you to walk or run with reduced stress on your lower body. It is safe, comfortable and still promotes normal running or walking patterns. Combine this with the gait technique Camera’s we and you have a great rehab and training tool that has a multitude of benefits.

10 Great reasons to use the Alter-G:

1. Return to Running or Walking or Hiking sooner after injury.
Many injuries, especially bone injuries, can be loaded earlier after injury if forces are reduced. The Alter-G makes this possible. Return to walking or running following bone fractures, stress fractures, shin splints, tendon pathology, foot pain & many other injuries can occur sooner in the rehab pathway using the Alter-G.

2. You don’t have to be injured to benefit from the Alter-G: non-injured runners can add extra’s training km’s without the same impact load, so it’s great for Recovery or Additional Training Loads.
The benefits of unloading running for injury recovery are obvious, but you don’t have to be injured to benefit from reduced load running. Running in a redcued-load environment reduces the load on the lower limbs which has shown several benefits. For example, pre- or post-marathon or ultra-running or Ironman triathlon, running with reduced impact forces will reduce soreness.

3. For those runners who get injured easily running overground, Alter-G supplementary sessions at reduced body weight forces are prefect to help you add run volume with reduced risk of injury compared to running overground

4. Develop your Barefoot Running for improved running strength and technique
The Alter-G Treadmill belt is a great surface to train on to strengthen you feet and with reduced body-weight forces, Alter-G is perfect for improving your run technique with some barefoot running. For more information about the benefits of Barefoot running, read here

5. Improve your Run or Walk Technique with use of the gait Camera’s
We have camera’s located at the front, rear and side of the Alter-G treadmill so you can watch your lower limb technique when running. Combine this with some great technique cures from our experienced Physio’s or Exercise Physiologists and you will be running more efficiently and with less pain in no time

6. Older bodies may be able Continue running or walking longer into your life, even with conditions such as Arthritis and reduce the risk of falls
Exercise programs have long been considered the cornerstone of falls prevention programs.  Exercise aims to increase flexibility and strength, improve proprioception and balance, and develop co-ordination and agility.  There is evidence that a moderate exercise program can help reduce falls.  The enclosed structure of the Alter-G treadmill enables individuals to exercise in a safe and comfortable environment, hence providing a valuable tool in their falls prevention program

7. Earlier mobility post-surgery in a safe environment
Early mobilisation after surgery can help orientate healing tissue fibres, reduce scar tissue, prevent muscular deconditioning, improve joint range of motion and promote early independence and confidence .

8. Accelerated weight-loss for those who have difficulty running or walking
Lose weight and exercise more intensively without the stress on the body. The American College of Sports Medicine recommends more than 150 minutes per week of moderate to intense physical activity may be needed for weight loss

9. You can Book Your Treadmill Sessions online at www.mygcphysio.com.au

10. Physio health fund rebates may be available for use of the Alter-G

What to do first if you would like to use the Alter-G?

Ring Gold Coast Physio & Sports Health on (07) 5500 6470, or chat to your Therapist in clinic about how the Alter-G can benefit you, and Book an “Introduction to Alter-G” Appointment.

This appointment takes 30min and is conducted by one of our experienced Physio’s or Exercise Physiologists & will ensure you are medically safe to use the Alter-G, and then Orientate you on how to use it safely and correctly. The cost of this appointment is listed below under ‘costs’ and health fund rebates may be available.

Once you have been Introduced to the Alter-G Gold Coast, you can book: online through our website (Book Appointment); by phoning the clinic; or book at frontdesk when in the clinic.

Alter-G session appointments are booked as:
-up to 20min
-up to 60min
-or up to 120min timeslots

Alter-G session costs

Homemade energy bars for a substantial snack on active days recepies by EatSmart Nutrition

Coconut date bars Makes 8 bars

Metatarsal Stress Fractures – words by Gold Coast Foot Centres Podiatrist Nelson Pollard

Metatarsal stress fractures are said to be the second most common fracture site, behind the tibia, in the athletic population. Stress fractures of the 2^nd, 3^rd and 4^th metatarsals make up around 90% of metatarsal stress fractures, with fractures of the 2^nd being by far the most common. This is thought to be for several reasons such as:

–        The 2^nd metatarsal is generally longer than the other metatarsals and sits higher on the forefoot parabola, therefore does not share a common axis with any of the other metatarsal heads

–        A pronated foot type is thought to be associated. As the foot pronates the 1^st MTPJ is dorsiflexed, leaving the 2^nd metatarsal head to be the predominant weight bearing structure

–        The 2^nd metatarsal is also firmly anchored at its base. It is wedged between the medial and lateral cuneiforms, as well as being anchored down by the tarsometatarsal ligaments (short and long plantar ligaments and continuation of the tibialis posterior tendon). This is all said to lead to increased bending forces during activity.

Minimalist shoes and shoes with a lower heel height differential have also shown to increase loading in the plantar forefoot. Although not confirmed, this increase in load through the forefoot may lead to increase incidence of metatarsal stress fractures.

Symptoms and Imaging

Stress fractures are a result of a cumulative load in the tissue which the tissue cannot tolerate and evolve in the following pathway:

–        Bone strain: this a dynamic response to stress in the bone. At this stage, there are generally minimal symptoms and changes are only visible on bone scan imaging

–        Stress reaction: There is local pain and tenderness. A stress reaction is not visible on plain x-rays

–        Stress fracture. There local pain and tenderness with diffuse oedema. A stress fracture can usually be seen on an x-ray 2-3 weeks after the incidence.

As a stress fracture is a result of a cumulative load, rather than an acute occurrence, the onset of pain is gradual, made worse with activity and generally follows a period of increased activity or training intensity. Bone scans can be used as an aid in diagnosing metatarsal stress fractures due to their excellent sensitivity and specificity, although MRI is becoming more advocated due to its fantastic anatomical resolution

Treatment options

Treatment revolves around rest to allow the injured structure to heal. The use of a weight bearing CAM walker, or carbon splint to reduced metatarsal bending is sometimes used. Non-weight bearing x-training is encouraged. Usual training can be recommenced once the fracture site is pain free upon palpation. A monitored and graduated return to sport is required.

Gold Coast Foot Centres Podiatrists are available for consult at both clinic (Burleigh & Runaway Bay) Bookings are essential phone 5500 6470