Archive for August, 2014

Over 50’s Fitness by Glen Barnett – Balance

August 31, 2014

I was at home changing a light bulb standing on a chair the other day and I was asked how balanced I felt. I said,  “After a few more appointments with my councillor and I should be almost there.” That was followed by stunned silence. Apparently I had a bit of a wobble when reaching up for the bulb. I suppose the real definition of that kind of balance could be seen as:
**An even distribution of weight enabling someone or something to remain upright and steady, or
**Keep or put (something) in a steady position so that it does not fall. That something is of course you.
Often as we age, our balance skills deteriorate. For this reason it is important to do exercises to improve and maintain balance throughout our lives. Balance exercises can be performed daily and in your own home. You can start out with simple balance activities and increase the difficulty as your balance improves.
Balance exercises are specific activities that help build lower extremity (or leg) muscle strength as well as improve your vestibular system, the organ associated with balance perception. Balance exercises are particularly beneficial in the elderly as they have been shown to help prevent falls.

The single leg stance is a very effective exercise for improving balance. This exercise can be modified as balance stability progresses.
Single Leg Stance:
Initial steps include:
Stand behind a chair,
Hold onto the chair back with both hands,
Slowly lift one leg off the ground,
Maintain your balance standing on one leg for 5 seconds,
Return to starting position and repeat X 5,
Perform with opposite leg.
04_standonefoot

Exercise Progression:
Follow these steps as your balance improves:
1)    Hold onto chair back with only one hand
2)    Stand near the chair for safety, but do not hold on
3)    Progress finally to lifting your leg off the ground one inch higher
Complete all three modifications to this exercise and your stability will be much improved.
Now if you are reading this and you haven’t stood up from your chair to try these exercises, then do it now so you can see what level you are up to.

Once you are able to complete this activity, which may take you many weeks to get to achieve. Then there are other exercises that you can perform at home. More than I can fit into this article.
So if there are any other exercises that you would like to try then be sure to contact Glen Barnett  at Coffs Coast Health Club on 66586222 so we can help you achieve your goals.

Healthy Inspirations Coffs Harbour Recipe of the Week – Peanut Chicken

August 28, 2014

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Lactose Intolerance

August 26, 2014

Lactose is the main sugar in milk and other dairy products. If you have lactose intolerance, you can’t digest it well. Lactose intolerance is not curable, but there are many ways to cut your symptoms and feel better.

What Are the Symptoms of Lactose Intolerance?

Between 30 minutes and 2 hours after eating a dairy product, you have one or more of these symptoms. They may be mild or severe.

  • Bloating
  • Cramps
  • Diarrhea
  • Painful gas
  • Nausea

Even with lactose intolerance, you can tolerate a certain amount of lactose. This affects how quickly you have symptoms and how severe they are. Someone else may be sensitive to small amounts of foods with lactose, while you may be able to eat more before you have symptoms.

What Foods Have Lactose?

Dairy products such as milk and ice cream are some of the most common foods high in lactose. It’s also in foods with dry milk solids, milk byproducts, nonfat dry milk powder, or whey, such as:

  • Breads and baked goods
  • Candy
  • Cereals
  • Salad dressings

Lactose is in some prescription medicines, including birth control pills, and over-the-counter drugs, such as some tablets to ease stomach acid or gas.

What Causes Lactose Intolerance?

If you have lactose intolerance, you can’t digest lactose because your small intestine doesn’t make enough lactase, the enzyme that digests lactose. The lactose that isn’t digested makes gas in your colon.  So when you eat foods or take pills with lactose, you have symptoms.

For many people, lactose intolerance develops naturally with age, because the small intestine starts to make less lactase.

Your body may also make less lactase if your small intestine is injured or you have certain digestive problems, such as Crohn’s or celiac disease.

Who Gets Lactose Intolerance?

Millions of Americans have lactose intolerance, so it’s quite common. About 75% of all people around the globe have too little lactase to some degree. If you’re African-American, Asian, Hispanic, or Native American, you’re more likely to have it.

What Is Life Like With It?

Lactose intolerance is easy to manage. You can probably eat some foods with lactose and not have symptoms. You may need to use trial and error to figure out what foods and how much of them you can tolerate, though.

You can also find many lactose-free dairy options at grocery stores. Lactase enzyme supplements can help you get the nutrition benefits of dairy, especially bone-building calcium and vitamin D, and avoid symptoms of lactose intolerance. And nondairy drinks, such as soy, almond, and rice milk, are often fortified with calcium and vitamin D.

If you have lactose intolerance, keep these things in mind:

  • You may do better having a little milk or dairy products with meals, because it’s easier to digest lactose eaten with other foods.
  • Some dairy products may be easier for you to digest, such as cheese, yogurt, and cottage cheese.
  • Using lactose-free milk, cheese, and other nondairy products in recipes will likely make the meal more pleasant.

     

Thirty minutes have passed since you ate a bowl of ice cream, and now your stomach is cramping and gassy. You feel like you might have diarrhea. Does this sound like you? Or, you had milk, mashed potatoes, or even candy almost 2 hours ago and have these symptoms. Does that sound like you? If either does, you could have lactose intolerance.

Lactose is the main sugar in milk and most other dairy products. Your small intestine makes the enzyme lactase to help you digest that sugar. When you’re lactose intolerant, you don’t make enough lactase to digest lactose well.

You can’t cure lactose intolerance, but if you change what and how you eat, you may cut or even get rid of your symptoms.

Ease Your Symptoms

Millions of Americans have symptoms of lactose intolerance: 

  • Bloating
  • Cramps
  • Diarrhea
  • Painful gas
  • Nausea

You can use trial and error to find out what foods cause symptoms, and in what amount. Or, you may want to see your doctor for a diagnosis. You may be sensitive to small amounts of foods that have lactose, or you may only have symptoms if you eat a lot of lactose foods. Your symptoms may be severe or mild. Lactose intolerance is different for everyone.

Find the Culprits (Hint: It might not just be dairy.)

Milk and dairy products are the best-known lactose foods, but there are many others. Some nondairy products have a protein called casein, which can have traces of lactose. To avoid symptoms from lactose intolerance, read food labels carefully. When shopping or cooking, look for these ingredients that have lactose: 

  • Curds
  • Dry milk solids
  • Milk
  • Milk byproducts
  • Dry milk powder
  • Whey

If you are highly sensitive to lactose, you may need to avoid foods such as: 

  • Baked goods
  • Bread, baking, and pancake mixes
  • Breakfast cereals
  • Certain types of candy, such as milk chocolate
  • Instant foods (breakfast drink mixes, mashed potatoes, soups, and meal replacement drinks)
  • Margarine
  • Nondairy creamers (liquid and powdered)
  • Nondairy whipped topping
  • Processed meats (bacon, hot dogs, sausage, and lunch meats)
  • Protein and meal replacement bars
  • Salad dressing

Get a Diagnosis

Your doctor may ask you to keep a diary of the foods you eat, to note when you have symptoms, and to stop eating an offending food to see if your symptoms go away. To make a diagnosis, some doctors simply look at your symptoms and whether avoiding dairy products for 2 weeks relieves them.

To confirm the diagnosis, your doctor may do other tests, such as:

  • Hydrogen Breath Test: Normally, people have very little hydrogen in their breath. If your body doesn’t digest lactose, though, hydrogen builds in your intestines, and after a while it’s in your breath. This test measures how much hydrogen is in your breath after you have a lactose-loaded drink several times in a few hours. If your levels are high 3 to 5 hours later, your body does not digest lactose well.
  • Lactose Tolerance Test:  When your body breaks down lactose, it releases sugar into your blood. This tests how much sugar is in your blood. After you fast, a small sample of blood is taken. Then, you drink a liquid that is high in lactose. Two hours later, you give another blood sample. Because lactose causes blood sugar levels to rise, your blood sugar levels in this sample should be higher. If you’re lactose intolerant, you’ll have just a low rise in blood sugar and symptoms.

How to Manage Lactose Intolerance

You can’t change how well your body digests lactose, but you can cut or even stop your symptoms.

Talk with your doctor or a registered dietitian who can help you plan a healthy diet that keeps you feeling good. Keep a food diary to help you learn how much (if any) dairy you can eat without having symptoms. Many people don’t need to stop eating all dairy.

If you make small changes in what you eat, you may be able to prevent symptoms by helping your body digest dairy foods easier.

  • Don’t eat dairy alone. It’s easier for your body to digest lactose when you eat it with other foods. So try having small amounts of milk or dairy foods with meals.
  • Choose easier-to-digest dairy products. Some people find it easier to digest dairy products like cheese, yogurt, and cottage cheese.
  • Use lactose-free or reduced-lactose milk and dairy products. You can find dairy products with most of the lactose removed, or lactase added, at many grocery stores.
  • Switch to dairy-free products. There are many nondairy options, such as almond, rice, or soy milks. Special note about infants and young children: When babies have symptoms of lactose intolerance, many children’s doctors advise changing from cow’s milk formula to soy milk formula until the symptoms go away, then slowly adding cow’s milk formula and dairy products back into their diets.
  • Take a lactase enzyme replacement. These are available over the counter in pills or capsules. Take the advised dose with your first drink or bite of dairy to help prevent lactose intolerance symptoms.

Lactose: How Much Can You Take?

If your doctor just broke the news that you’re lactose intolerant, it doesn’t mean you’ll never get to savor another bite of ice cream.

At first, many people fear they’ll have to give up all dairy products, says Dee Sandquist, RD, a dietitian in Fairfield, Iowa. But with some trial and error, most people find they can still eat small amounts of dairy without having symptoms such as bloating, gas, stomach pain, diarrhea, or nausea.

Dairy foods are important to the health of your bones, because they’re loaded with calcium and vitamin D. So the trick is to make sure you’re getting enough of these nutrients, whether from dairy or other foods.

“Listen to your body and your symptoms,” says Sandquist, who is also a spokeswoman for the Academy of Nutrition and Dietetics.

How Severe Are Your Symptoms?

How much dairy you can eat depends on how much lactase — the enzyme that digests lactose — your body makes, says Yuri A. Saito-Loftus, MD, MPH. She’s an assistant professor in the Mayo Clinic’s division of gastroenterology and hepatology. “That does vary a little bit from individual to individual. We don’t know 100% what controls that. Presumably, it’s genetically determined.”

Some people with lactose intolerance can adapt. You may be able to add small amounts of foods with lactose to your diet over time and have fewer symptoms. “If you keep eating dairy, you can stimulate some lactase production,” Saito-Loftus says. “That may help you better tolerate dairy products.”

If your symptoms are so severe that you can’t handle lactose in any foods, talk to your doctor about how to get enough calcium and vitamin D.

What Foods You Can Eat — and How Much

“Many people know their symptoms pretty well, so they know if they can handle just a little bit or not,” Sandquist says. In that case, you may be able to keep a mental tally of foods or amounts of foods to avoid. Other people get a better sense of what their body can take by jotting down notes. “A diary is extremely helpful because then you can log what symptoms you have, what you’ve eaten,” Sandquist says. “You can look back and see if there’s a pattern.”

Figure out what foods you can eat. If you’re not sure which foods with lactose you can handle, try one dairy food at a time, Sandquist says. You should be able to tell whether it bothers you within 30 minutes to 2 hours after eating it. Any discomfort from lactose intolerance is likely to set in by then. For example, drink a half-cup of dairy milk and see how well you tolerate it.

See how much you can eat. If you don’t have symptoms from the food and the amount you try, slowly add more to see at what point you do have symptoms. For instance, maybe you don’t have symptoms with a cup of milk, but you do with one and a fourth cups of milk. So your tolerance level is one cup.

If you do have symptoms, cut back on the amount to see if you can handle a smaller portion. 

Once you’ve found how much of one food you can handle, start testing another food.

Find Substitutes

You may find you can’t tolerate any amount of some foods. That’s a good time to try lactose-free or reduced-lactose foods.

For instance, if milk doesn’t agree with you, try lactose-free milk or a dairy-free drink, such as almond, rice, or soy milk. If you have problems digesting cheese, try one with less lactose.

  • Nonfat dry milk powder, 1 cup: 62 grams lactose
  • Sweetened condensed milk, 1 cup: 40 grams lactose
  • Evaporated milk, 1 cup: 24 grams lactose
  • Milk, 1 cup: 10-12 grams lactose
  • Ice milk, 1/2 cup: 9 grams lactose
  • Ice cream, 1/2 cup: 6 grams lactose
  • Yogurt, 1 cup: 5 grams lactose
  • Cottage cheese, 1/2 cup: 2-3 grams lactose
  • Blue cheese, 1 oz.: 2 grams lactose
  • Sherbet, orange, 1/2 cup: 2 grams lactose
  • American, Swiss, or Parmesan cheese, 1 oz.: 1 gram lactose
  • Cheddar cheese, 1 oz.: 0 grams lactose

Be Aware of Calcium Needs

People who are lactose intolerant tend to cut out dairy foods. If you do that, you can shortchange yourself on calcium. You need calcium for healthy teeth and bones, and vitamin D to help your body use calcium. “People who are lactose intolerant are at higher risk for osteoporosis,” or thinning bones, Saito-Loftus says.

If you have lactose intolerance, you don’t have to miss out on the bone-building benefits of calcium and vitamin D. Some lactose-free foods are fortified with these nutrients, such as lactose-free milk and cottage cheese. Some nondairy milks — almond, oat, rice, and soy — are also enriched with calcium and vitamin D.

Look at the label, and try to get at least as much calcium and vitamin D as you would get from regular cow’s milk. Calcium and vitamin D supplements can help you fill in any gaps to ensure you “bone up” on these vital nutrients.   

Also, add these foods to your diet for an added boost of calcium (without the lactose):

  • Bok choy and Chinese cabbage
  • Broccoli
  • Collards
  • Greens: collard, kale, mustard, or turnip
  • Orange juice that is fortified with calcium
  • Salmon or sardines with bones, canned
  • Soybeans
  • Tofu, calcium set

Vitamin D-rich foods include:

  • Eggs
  • Orange juice that is fortified
  • Swordfish or salmon, cooked
  • Tuna fish or sardines, canned

Lactose-Free Milk and Nondairy Beverages

Does milk upset your stomach? You could be lactose intolerant.  
But even if you are, you can probably still enjoy light coffee and creamy desserts without discomfort. Here’s how.

Lactose-Free and Nondairy Options

Dairy products are high in calcium, protein, and other nutrients. You may still be able to get these nutrients from dairy if you’re lactose intolerant.

  • “On average, most lactose-intolerant people can tolerate about 250 ml of lactose,” says David Goldstein, MD, a gastroenterologist in Emerson, N.J. That’s about 1 cup (8 ounces) of dairy milk. Start by trying 1/2 cup of regular milk or less with a meal.
  • Take lactase tablets or capsules before eating or drinking foods that have dairy products or milk.
  • Drink and cook with lactose-free milk. It has added lactase to break down the lactose. It also has about the same nutrients as regular milk.

For nondairy milk, consider these options. They vary in nutrition, so before you buy, compare the labels next to cow’s milk. Choose one that is fortified with calcium, vitamin D, and other nutrients. Use unsweetened nondairy milk in savory dishes like mashed potatoes. You might like vanilla, chocolate, or other flavors for baking. 

  • Soy milk is the best source of protein of the nondairy options. It’s thicker than cow’s milk and slightly beige in color.
  • Coconut milk is creamy like whole milk. It has little protein, though, and about the same saturated fat as whole milk — about 4 grams in a cup.
  • Almond milk is also like cow’s milk in texture, though slightly beige in color. It tastes faintly like almonds. It may have more calcium than dairy milk, along with vitamins D and E. But an 8-ounce glass of almond milk has only about 1 gram of protein.
  • Rice milk is white, like cow’s milk, and thinner and sweeter than almond milk. It doesn’t work as well as thicker milks in sauces and puddings. It is low in protein, like almond milk. But you can find it fortified with calcium.
  • Hemp milk is thick and sometimes a little grainy. It is made of hemp seeds, which are high in heart-healthy omega-3 fatty acids. It also has protein but falls short in calcium.

If you have stomach symptoms while using any non-dairy options, the problem may be guar gum. It’s often added for thickness, says Sonya Angelone, RDN, a dietician in San Francisco and a spokeswoman for the Academy of Nutrition and Dietetics. “This can affect some people adversely, and they experience gas just like they might with lactose.”

Lactose Intolerance vs. Milk Allergy

Lactose intolerance is not the same as a milk allergy, which involves your immune system.

Lactose is the sugar in milk. If you’re lactose intolerant, a glass of milk or a bowl of creamy soup can give you intestinal trouble like cramps, gas, diarrhea, or bloating. That’s because your small intestine isn’t making enough of the enzyme lactase. Lactase breaks down milk sugar so your bloodstream can absorb it well.

A milk allergy can cause stomach pain, bloating, and diarrhea, too. But it can also cause hives, swelling, and more severe symptoms, like a drop in blood pressure and trouble breathing.

“If you think you have lactose intolerance, get tested so you have a clear diagnosis,” suggests Beth Kitchin, PhD, RDN. She’s an assistant professor of nutrition sciences at the University of Alabama at Birmingham. “The dietary advice for each is really different, so getting an accurate diagnosis is important.”

First, your doctor may suggest you avoid all milk products briefly to see if your symptoms improve. If they do, the doctor may do a test to confirm that you are lactose intolerant.

Dairy trouble got you down? Don’t worry! You can still enjoy some of your favorite foods. Try these simple recipe swaps so you can eat the foods you love.

Milk Options

If a recipe calls for 1 cup of cow’s milk, you can replace it with lactose-free cow’s milk or rice or soy milk. Just remember: Rice milk is thinner and soy milk is thicker than cow’s milk. So you may need to tweak the amount you use in cooking and baking.

Closest to milk.  Lactose-free milk is treated with lactase to break down the lactose. It is the closest cousin to regular cow’s milk in taste and offers the same nutrients, such as calcium.

Flavor changers. The most popular alternatives for drinking and cooking are almond, rice, and soy milk. Try them first to make sure you enjoy the taste, and keep in mind that the milk’s flavor may affect the taste of what you’re making. Here are some newer milk options:

  • Cashew
  • Hemp seed
  • Oat
  • Potato

No-Nos. Goat, sheep, and buffalo milk are not suitable, because they all contain lactose.

Cooking Tips. The safest bet, in both sweet and savory recipes, is to choose a light, plain, and unsweetened product.

  • In bread, cake, cookie, or sweet recipes, flavored or sweetened milks may also work.
  • When buttermilk is an ingredient, add 1 tablespoon of lemon juice or vinegar to 1 cup of plain milk substitute to make your own. Some store-bought cow’s milk buttermilk, if made with active bacteria cultures, may be low in lactose.
  • When dry milk powder is an ingredient, use an equal amount of coconut, potato, rice, or soy milk powder instead.

Cream Substitutes

There are a few alternatives to heavy cream, light cream, or half-and-half that have similar mouth-feel and thickness to the real thing.

  • Coconut cream makes a good swap for half-and-half when you blend it with half soy milk. Another option: Create your own light cream by mixing 3/4 cup of a plain milk substitute with 1/4 cup of canola oil.
  • Coconut milk can replace evaporated milk or heavy cream in soups and stews. You can also make your own heavy cream with 1/2 cup plain milk substitute and 1/2 cup canola oil.
  • Dairy and lactose free half-and-half substitutes work well in many recipes.

You may be able to use nut butters made from almonds, pecans, walnuts, cashews, hazelnuts, pistachios, peanuts, or macadamias instead of dairy cream in some recipes. Make a nut cream by whisking 1 cup of water into 1/4 cup of nut butter.

Butter Substitutes

Fruit purees. In baked goods (other than cookies), you can substitute fruit purees like applesauce, prune, or banana for part or all of the butter. Usually ¾ cup of fruit puree replaces 1 cup of butter. Many chefs use this approach to lower fat and calories, and make muffins, brownies, and cakes healthier.

Dairy-free margarines or oils. You can also use dairy-free or soy margarine, coconut oil, shortening, and olive or canola oil for part or all of the butter.

Yogurt Substitutes

You may be able to tolerate some cow’s milk yogurts, because they have very little lactose. Choose ones with live, active bacterial cultures for the least amount of lactose.

If you can’t tolerate regular yogurt, try soy or coconut milk yogurts, soy sour cream, or unsweetened fruit puree.

Sour Cream Substitutes

Let soy based or lactose-free sour creams serve as subs in your favorite recipes. Pureed silken tofu and plain soy yogurt can also work well.

Cheese Substitutes

Aged cheeses such as cheddar, Colby, Parmesan, and Swiss have very little lactose, only about 0.1 gram per ounce. American cheese, cream cheese, and cottage cheese are also low in lactose.

You can use hemp, rice, reduced lactose, lactose-free, or soy cheese in recipes to replace cheese.

Ice Cream Substitutes

There is a wide variety of diary-free ice creams and frozen yogurts made from soy, rice, hemp, coconut, and lactose-free milks.

Sorbet, made from fruit, sugar, and water, is another option.

Sherbet is made with milk but only contains a small amount of lactose, about 4-6 grams per cup.

Chocolate Substitutes

Most dark chocolate is lactose-free and comes in a wide variety of shapes and sweetness levels. Check the label to be sure it doesn’t contain any dairy ingredients.

Carob chips and rice milk chocolate are two options for chocolate made with cow’s milk.

Lactose-Free Recipes for Your Favorite Dishes

The thought of eating high-lactose foods like quiche, fettuccine Alfredo, or pudding can give you feelings of both yearning and dread if you have severe lactose intolerance. The good news? You can still enjoy these tasty dishes.

The trick is to swap in calcium-fortified lactose-free milk or nondairy milk for regular cow’s milk, or use lactose-free options instead of cheese, cream cheese, and yogurt in recipes. Nondairy drinks, such as almond, rice, or soy milk, are also tasty options. Use olive oil or canola oil instead of butter if the lactose in butter gives you problems.

If you can eat some types of regular cheese or yogurt, feel free to add as much as you can tolerate to the recipes below. You can also take a lactase enzyme pill before you eat, to make any dairy you do include easier to digest.

Spinach Quiche

Ingredients:

Olive Oil Wheat Crust

1/2 cup whole wheat flour

1/2 cup unbleached white flour

1/8 teaspoon salt

3 tablespoons extra virgin olive oil

4 tablespoons ice water (a teaspoon or two more, if needed)

Filling

1 1/4 cups plain lactose-free milk (or almond or soy milk)

2 large eggs (higher omega-3, if available)

1/2 cup egg substitute (substitute 2 large eggs, if desired)

1/2 medium-sized sweet onion, finely chopped

6 slices crisp, cooked turkey bacon, crumbled (optional)

1 cup shredded soy cheese of your choice (mozzarella or Jack flavors work well)

3/4 cup frozen chopped spinach, thawed and then gently squeezed of excess water

1/8 teaspoon ground nutmeg

1/4 teaspoon ground black pepper (add more, if desired)

Directions:

  1. Preheat oven to 375 degrees. In large mixing bowl, combine whole wheat flour, white flour, salt, and olive oil, and beat on low until crumbly. Drizzle ice water over the top, and beat on low just until dough forms.
  2. Squeeze dough into a ball and place in a deep pie plate coated with canola cooking spray. Use hands to spread dough evenly into bottom and sides of pie plate.
  3. In same mixing bowl used for the crust, combine lactose-free milk (or almond milk), eggs, and egg substitute; set aside.
  4. In medium bowl, combine chopped onion, turkey bacon (if desired), soy cheese, and chopped spinach, and then pour into the prepared crust. Sprinkle nutmeg and black pepper over the top. Pour the egg mixture evenly over the top of the spinach mixture and bake until center of quiche is set (about 55 minutes).

Yield: 6 servings

Per serving: 256 calories, 16 g protein, 23 g carbohydrate, 11 g fat, 1.5 g saturated fat, 6 g monounsaturated fat, 3 g polyunsaturated fat, 75 mg cholesterol, 3 g fiber, 228 mg sodium. Calories from fat: 38%. Omega-3 fatty acids: 0.4 g, Omega-6 fatty acids: 2 g

Lactose-Free Mac and Cheese

Ingredients:

1 1/2 cups dried whole wheat elbow macaroni

1 tablespoon olive oil

3 cups thinly sliced crimini mushrooms

1 1/2 teaspoon minced garlic (or 1/2 teaspoon garlic powder)

1/4 teaspoon black pepper (add more, if desired)

2 tablespoons cornstarch

1 1/2 cups plain lactose-free milk (or almond, rice, or soy milk)

5 ounces shredded or cubed soy cheddar cheese

Black pepper to taste

Directions:

  1. Bring about 8 cups of water to a rolling boil, add macaroni noodles, and boil until tender (8-10 minutes). Once pasta is tender, drain well in colander while finishing steps 2 and 3.
  2. Add olive oil to a large, nonstick frying pan and heat over medium-high heat. Add mushrooms and sauté until lightly browned. Add garlic and black pepper and continue to sauté for an additional minute; set aside.
  3. In 2-cup measure, combine cornstarch with 1/4 cup of lactose-free milk (or almond, rice, or soy milk) to make a smooth paste. Blend in the remaining lactose-free milk. Pour into a medium, nonstick saucepan and bring to a gentle boil over medium heat, stirring frequently. Once the mixture begins to thicken, reduce heat to simmer and stir in the shredded or cubed cheese. Continue to simmer, stirring frequently, until cheese is melted. Add black pepper to taste.
  4. Combine cheese sauce with the drained noodles and spoon sautéed mushroom mixture over the top before serving.

Yield: 3 to 4 servings

Per serving (if 4 servings): 305 calories, 18 g protein, 42 g carbohydrate, 7 g fat, 0.8 g saturated fat, 3 g monounsaturated fat, 3 g polyunsaturated fat, 0 mg cholesterol, 7 g fiber, 540 mg sodium. Calories from fat: 21%. Omega-3 fatty acids: 0.3 g, Omega-6 fatty acids: 2.6 g

Roasted Garlic Mashed Potatoes

You can make this a day ahead. Keep it chilled in the refrigerator, and then warm it in a slow cooker or in the microwave when you’re ready to eat.

Ingredients:

1 large head garlic

1 teaspoon olive oil

3/4 cup plain lactose-free milk (or almond, soy, or rice milk)

28 to 32 ounces of potatoes, peeled and quartered

Freshly ground black pepper

Salt to taste (optional)

Directions:

  1. Preheat oven to 425 degrees. Slice about 1/4 inch off the top of the garlic heads, throw the tops away, and place the heads on a piece of foil. Drizzle olive oil over the top of the garlic heads and wrap them well in the foil. Bake until tender and golden (about 35 minutes). Remove from oven and let stand until cool enough to handle. Peel the skin away from the garlic cloves.
  2. While garlic is baking, place quartered potatoes in a large microwave-safe container with 1/4 cup of water and cook on HIGH until potatoes are tender. If you prefer to use the stove, place potatoes in a stockpot, cover with cold salted water, and bring to a boil. Cook until very tender, about 12 minutes. Drain potato pieces in a colander.
  3. Add hot, steaming, and drained potato pieces directly to a large mixing bowl, along with the garlic cloves and any olive oil drippings, and lactose-free milk (or almond, soy, or rice milk). Beat on low just until blended.
  4. Season with pepper and salt, if desired.

Yield: 6 servings

Per serving: 150 calories, 5 g protein, 31 g carbohydrate, 1.5 g fat (0.2 g saturated fat, 0.8 g monounsaturated fat, 0.5 g polyunsaturated fat), 0 mg cholesterol, 3.2 g fiber, 29 mg sodium. Calories from fat: 9%. Omega-3 fatty acids: 0.2 g, Omega-6 fatty acids: 0.3 g

Coconut Tapioca Pudding

If you grew up with tapioca pudding, this may be one of your comfort foods. Here’s a quick and light low-lactose recipe.

Ingredients:

3 tablespoons quick-cooking tapioca

2 tablespoons granulated sugar

2 1/2 cups lactose-free milk with a splash of vanilla extract (or vanilla soy, almond, or rice milk)

1 teaspoon coconut extract

1 large egg (higher omega-3, if available)

1/3 cup shredded or flaked coconut

Directions:

  1. Combine sugar, tapioca, lactose-free milk (or soy, almond, or rice milk), and egg with whisk in a medium, nonstick saucepan. Let stand 5 minutes.
  2. Stir in coconut. Cook and stir over medium heat until mixture comes to a full boil (it will take about 8 minutes). It will thicken as it cools. Remove from heat and stir in coconut extract. Cool 20 to 30 minutes.
  3. Stir the mixture and spoon into serving or dessert cups. Serve warm or chilled.

Yield: 5 servings

Per serving: 130 calories, 5 g protein, 19 g carbohydrate, 4 g fat (1.5 g saturated fat, 1 g monounsaturated fat, 1.5 g polyunsaturated fat), 45 mg cholesterol, 0.5 g fiber, 78 mg sodium. Calories from fat: 28%. Omega-3 fatty acids: 0.2 g, Omega-6 fatty acids: 1.3 g

Information sourced from: http://www.webmd.com/digestive-disorders/lactose-intolerance-14/default.htm

For Seniors Only – Test Your Fitness At Home

August 24, 2014

Older adults need to have adequate strength, flexibility, and endurance to accomplish everyday tasks. Assessing these components of fitness can detect weaknesses which can be treated before causing serious functional limitations.

How can you test your fitness, flexibility or strength as you get older?  Most health clubs have a standard health assessment that incorporates some of these components but you can always assess yourself at home.
Margaret-Todd-Senior-Center-Chair-Aerobics.1

For instance, time how long it takes you to go from A to B on your morning walk? Then assess how you feel at the end of it eg slightly breathless, huffy and puffy or very breathless.  Wait 1 minute then assess how you feel again, eg back to normal, slightly breathless or huffy and puffy.  Plot your progress over a 6 week period doing this activity 2 x week and see if you improve your time from A to B,  how you feel when you finished and how you feel 1 minute afterwards.  

Below is a strength assessment taken from a LifeSpan Wellness Program at Fullerton University in the USA, by Dr Roberta Rikli and Dr Jessie Jones in 2002.   Make sure you go for a 5 minute warm up walk before your start and stop if anything hurts.

Place a chair against a wall, or otherwise stabilize it for safety. Sit in the middle of the seat, with your feet shoulder width apart and flat on the floor. Cross your arms at your wrists and hold close to your chest.  Count how many completed chair stands you can do in 30 seconds.
          Men’s Results         Women’s Results
Age 60-64     av 14-19        av 12-17
Age 75-79     av 11-17        av 11-17

Record your results and repeat these 2 assessments in 6 months to see if you have increased or decreased your abilities in these areas.

Get started on your Seniors Fitness Assessment as soon as you can and then redo in 3 months to gauge the changes.  Give Glenn a call at Coffs Coast Health Club on 66586222 if you need a hand.

 

Written by Glenn Barnett, Coffs Coast Health Club
   

Start Shaping Up

August 19, 2014

IT’S TIME TO SHAPE UPshapeup

As a nation, our waistlines are growing. Today, over 63% of Australian adults and one in four children are overweight or obese.

Unhealthy eating and not enough physical activity can lead to overweight and obesity, and an increased risk of developing a chronic disease such as some cancers, heart disease and type 2 diabetes.

Shape Up Australia is an initiative to help Australians reduce their waist measurements and improve their overall health and wellbeing. There are many everyday changes you can make to help you Shape Up and get on your way to a healthier lifestyle.


GETTING ACTIVE

Life can be busy, and it’s easy to think that there just isn’t enough time to be physically active.  But being physically active doesn’t mean you have to spend hours exercising each day or that you have to push yourself to the point of feeling exhausted.

There are great benefits to getting even a small amount of physical activity each day, both mentally and physically.  Being active gives you more energy, helps you sleep better, reduces the risk of depression and can help to prevent a range of chronic diseases.

You can start with small changes, like increasing the distance you walk by getting off the bus earlier or parking your car further away from the shops.  Gradually increase the amount of physical activity you do – it all adds up.  Aim for 30 minutes (or more) of moderate-intensity activity most days of the week.

If you’re worried you don’t have the time, keep in mind that you don’t have to do your 30 minutes (or more) all at once – combine a few shorter sessions of 10 to 15 minutes each throughout the day.  Those short bursts are just as effective as longer exercise sessions.

To get started, check out these physical activity tips or find activities in your local area using the activity finder.

GETTING PHYSICAL TIPS

Tips for being more physically active every day

  • The saying “no pain, no gain” is a myth.  Some activity is better than none, and more is better than a little.  But you don’t have to exercise to the point of collapse to get a health benefit.  Aim for at least 30 minutes of moderate-intensity activity on most, preferably all, days of the week.
  • Set a date for when you will start. Write the date down and stick to it.
  • Make time to be physically active and schedule it as you would an appointment.  The Shape Up activity planner can help you plan and track your activity.
  • Set short-term and long-term goals.  Make your goals specific, measurable and achievable.  Rather than a vague goal like “I will get fit”, try “I will walk every day for 10 minutes after meals” or “I will get off the bus/train two stops earlier than my usual stop”.
  • Build up gradually.  If you are starting a new activity or have been inactive for some time, start at a level that you can manage easily and gradually build up.
  • Choose activities that are right for you.  Do something that you enjoy or go for something different you’ve always wanted to try, such as walking, jogging, joining a team sport, taking a group fitness class, dancing, cycling or swimming.
  • Mix it up.  Consider changing your activities every so often to avoid becoming bored.
  • Plan physical activity with others.  This can help you stick to your plan and achieve your goals.
  • Do not give up before you start to see the benefits.  Be patient and keep at it.
  • HAVE FUN! Physical activity can make you feel good about yourself and it’s a great opportunity to have fun with other people or enjoy some time to yourself.

FINDING TIME TO GET ACTIVE

It can seem hard to find time for physical activity.  One solution is to look for opportunities to build as much physical activity into everyday activities as you can.  Here are some ideas to get you started:

  • Rather than spend five minutes circling a car park looking for that “perfect space” right near the entrance, park five minutes away and spend that time walking instead.
  • If you arrive at a bus or tram stop early, why not make use of the time to walk to the next stop?
  • Walk rather than rest on escalators… it’s quicker so you’ll actually save time! (Or better still, use the stairs).
  • Work in the garden – get into some energetic gardening activities like digging, shifting soil and mowing the lawn to raise your heart-rate.
  • Clean the house! Activities like vacuuming, cleaning windows and scrubbing floors that raise your heart rate are all good examples of moderate intensity physical activity.
  • Park further away from work (or get off public transport a few stops early).  If you walk for 10 minutes to and from work, you’ll have done 20 minutes without even noticing.  Add a 10 minute brisk walk (or more!) at lunch time and you’ve met the guidelines for the day.

ACTIVITY INTENSITY

What is moderate intensity activity?

Moderate-intensity activity will cause a slight but noticeable increase in your breathing and heart rate.  A good example of moderate-intensity activity is brisk walking; that is, at a pace where you are able to talk comfortably, but not sing.  Moderate-intensity activity should be carried out for at least 10 minutes at a time.

What is vigorous activity?

Vigorous activity is where you “huff and puff”; where talking in full sentences between breaths is difficult.  Vigorous activity can come from such sports as football, squash, netball, basketball and activities such as aerobics, speed walking, jogging and fast cycling.

Note: If you are pregnant, have been previously inactive, or suffer from any medical conditions, it is recommended that you seek medical advice before commencing vigorous physical activity.

WHAT SHOULD I BE EATING

Eating a diet that includes a variety of nutritious foods every day helps us maintain a healthy weight, feel good and fight off chronic disease.

Best of all, healthy eating doesn’t have to be hard if you follow these seven golden rules:

  1. Drink plenty of water
  2. Eat more vegetables and fruit
  3. Watch how much you eat – even foods that are good for us, when eaten in large portions, can lead to weight gain
  4. Eat less processed food
  5. Eat regular meals – don’t skip meals – and always start the day with a healthy breakfast (e.g. a bowl of hi fibre cereal with sliced banana and low fat milk)
  6. Restrict your alcohol intake
  7. Remember that some foods are high in added fat, salt and sugar and so are best eaten only sometimes or in small amounts.  Examples include lollies, chocolate, biscuits, cakes, pastries, soft drinks, chips, pies, sausage rolls and other takeaways.

To help you eat well every day, check out these healthy recipes and snack suggestions, tips for staying on track when eating out, our guide to healthy eating on a budget, and tips for drinking to health.

Snack suggestions

  • Add fruit and yoghurt to low fat milk and blend them together to make a great tasting smoothie.
  • A slice of wholegrain bread or raisin toast with a healthy spread such as avocado or low-fat cream cheese, makes a filling, healthy snack.
  • A piece of fruit – like a banana or apple – can make a great “on the run” snack.
  • Instead of reaching for a chocolate bar or packet of chips, try vegetable sticks with low-fat hummus.
  • An occasional handful of unsalted nuts or dried fruit makes a nutritious snack.
  • Grab a tub of natural low-fat yoghurt and add your own fruit.
  • Air-popped popcorn with a sprinkling of salt makes a great afternoon snack.
  • When the weather is hot, fruits such as oranges and grapes make delicious frozen snacks.

Other useful links:

Australian Dietary Guidelines www.eatforhealth.gov.au

Stay On Track When Eating Out Fact Sheet

Your Guide To Buying Fruit And Veg In Season Fact Sheet

Information sourced from this Government Website: http://www.shapeup.gov.au/start-shaping-up

Seated Doesn’t Mean Exercise Depleted

August 17, 2014

Article written by Glen Barnett of Coffs Coast Health Club seate

If your mobility is restricted, it doesn’t mean you can’t undertake an exercise regime of some description.  Don’t be limited by what you think you can’t do.  Instead embrace the possibilities of what you can do.   This week let’s take a look at seated exercises and how they can benefit those of you who are restricted to what you can do on your feet.  Check of course with your medical practitioner before starting and always get guidance from a qualified and registered fitness professional on your exercise programs content.

A chair bound exercise routine, like any other, does need some creativity and variety.  For starters make sure you are in an environment where you feel comfortable both physically and mentally. For example, if you are in a community environment does it promote your self confidence, is the area well ventilated and well lit?  Do you have access to water? If you are in a class situation can you hear and see the instructor.  If you are exercising by yourself do you know what you are doing? Would you like some motivating music playing in the background?

Look at covering the key components to any exercise program.  Cardiovascular activity to increase your heart rate. Strength exercises to (including some for the lower body) to obviously keep you strong.  Flexibility and stretching to keep you limber and maintain good range of movement through joints that may become stiffer from being seated.
Some health clubs have arm bicycles that will help you increase your heart rate while working the upper body.  You can also get small portable arm bikes that sit on a table in front of you.  These can also be used for the lower body to keep the circulation flowing through your lower limbs.  Swivel chairs also help with cardiovascular exercise.

Therabands and light hand weights will provide you with your strength training.  There are many exercises that can be done with these types of equipment to improve your strength while you are seated.

Flexibility and stretching is really relaxing while being seated.  You can use the chair as a lever to help you lengthen and rotate your body to get the most out of your flexibility program while focusing on gentle and relaxed breathing.
Next week we will include a seated exercise program.

At Coffs Coast Health Club we run a great seated exercise class on Fridays at 8am utilizing some of the equipment I’ve mentioned.  Don’t be limited by your limitations.  If you would like to try the class for FREE call Glen at the club on 66586222 or his mobile 0411037097.  I would love to help you. 

Healthy Inspirations Recipe of the Week – Oven Roasted Garlic Cabbage

August 14, 2014

HI

Sweet Poison – sugar, it never fully satisfies our cravings.

August 12, 2014

addiction
In the last 24 hours, I’ve drunk several cups of coffee, each one sweetened with a sugar cube. I’ve eaten a bowl of porridge sprinkled liberally with brown sugar and I’ve enjoyed on three separate occasions, a piece of my date and apple birthday cake, to which the chef tells me he added one cup of castor sugar.

This is pretty standard fare for me (birthday celebrations notwithstanding) and although occasionally I fret that my sugar intake is perhaps a little high and that I should reign it in or else risk all manner of health problems down the track, I continue to indulge my sweet tooth. Although after listening to David Gillespie present at Happiness & Its Causes 2011, I’m seriously thinking I really do need to wean myself off the white stuff.

Gillespie, a former lawyer, is the author of Sweet Poison: why sugar makes us fat, whose thesis is that sugar, or more specifically fructose (of which folk are consuming, on average, about one kilo a week), actually does much more that pack on the kilos. It also makes us physically ill and exacts a significant toll on our mental health.

What we’ve come to identify as sugar is actually a combination of two molecules: fructose and glucose, the latter an indispensable element to the body’s healthy functioning. As Gillespie explains, “The glucose half is fine. It’s more than just fine; it’s vitally necessary for us. We are machines that run on the fuel of glucose.” Indeed, all the carbohydrates we consume – and which for most of us constitute about 60 per cent of our diet (everything else is proteins and fats) – are converted to glucose.

Fructose, on the other hand, is not metabolised by us for fuel but rather converted directly to fat. As Gillespie says, “By the time we finish a glass of apple juice, the first mouthful is already circulating in our arteries as fat.” But even worse than that, fructose messes with those hormonal signals which tell us we’re full so that we keep on eating sugary, fatty foods.

Two hormones in particular are affected, the first one being insulin “which responds immediately to the presence of all carbs except fructose,” says Gillespie. “When insulin goes up, appetite goes down. So insulin tells us, ‘all right, you’ve had a meal, stop eating’. Fructose does not provoke a response from insulin and in fact, over time, it makes us resistant to the signals we do get from everything else we eat.”

Leptin is produced by our fat cells and works as our “on board fuel gauge” in that the more fat cells we have, the more leptin we produce and the less hungry we are. The problem with fructose is it “makes us resistant to that signal,” says Gillespie.

And yes, this leads to all manner of health problems including Type 2 Diabetes and its associated symptoms including lethargy, blurred vision and skin infections, and what Gillespie says is “significant damage through something called glycation”, the destruction through the excessive production of so-called AGEs (advanced glycation end products) of our skin’s elasticity which causes hardening of our arteries and brittle skin, both unmistakable signs of ageing. Gillespie also cites some biochemistry studies that have found fructose accelerates the growth of pancreatic cancer tumours.

These are just some of the physical effects. The addictive quality of fructose means it’s also a bit of a downer and that’s because of how it interferes with the balance of two feel-good hormones in the brain, dopamine and serotonin. Gillespie explains, “It significantly ramps up our dopamine (released when we anticipate pleasure) at the expense of our serotonin (released when that pleasure is delivered).” In other words, it never fully satisfies our cravings, and as anyone who’s battled an addiction knows, unfulfilled cravings are never much fun.

Article sourced from: http://www.thinkandbehappy.com.au/eating-way-health-happiness/

Humour Really is the Best Medicine

August 10, 2014

A good sense of humour is one of the most important tools in your self-care kit. In fact, studies show that laughter affects both your body and your mind.laugh

Laughter is also readily available, free, has no side effects, and you don’t have to worry about overdosing. Moreover, it’s good for everyone around you too. And laughter can relieve stress, boost your immune system and even change your perspective on things.

Stress relief. Laughter lowers your blood pressure and pulse rate and helps your muscles to relax. It counteracts your body’s stress response by lowering the stress hormones cortisol, epinephrine, adrenaline and dopamine. In addition, it releases “happy chemicals” in your brain, leaving you with a sense of well-being or even euphoria.

Increased immunity. Laughter increases the number of antibody-producing cells and enhances the effectiveness of killer T-cells. This means a stronger immune system, as well as fewer physical effects and immune suppression caused by stress.

Pain relief. Laughter increases the production of natural painkillers, thereby improving our tolerance to pain.

Muscle relaxation. Laughter exercises the diaphragm, contracts the abs and even works out the shoulders, leaving muscles more relaxed afterwards. It even provides a good workout for the heart. According to the late Dr Laurence Peter, author of The Peter Principle, the bigger the laugh, the lower the tension and the more long-lasting the relief.

Perspective. Humour gives us an entirely different perspective on our problems. By viewing a problem a little more light-heartedly, it becomes a challenge instead of a threat, and your body won’t react with a stress response. This gives us a sense of mastery and control over our environment, which helps us cope with adversity.

Distraction. Laughter diverts our attention away from our negative feelings like guilt, anger, and stress.

Improved social interaction. Laughter is contagious. If you laugh, people laugh with you, even if they don’t always know what you’re laughing about.  It connects us to those around us, and can even be used to ease interpersonal tension – crack a joke during your next heated argument and see the tension melt away.

How to lighten up

Raise your laughter level with the following strategies:

Surround yourself with humour. Watch a funny movie, read a humorous book or a comic, or listen to your favourite stand-up comedian. When you’re stressed at work, take ten minutes to read jokes on the Internet or listen to something silly on your iPod.

Laugh with a friend or colleague. People tend to laugh more in social situations, so share the funnies with a friend. It will strengthen your relationship and the contagious effects of laughter may mean you’ll laugh more than you otherwise would have.

Look for humour in everyday life. Why wait to “look back on it and laugh”? Find the humour in every situation, even the stressful and unpleasant ones, and enjoy a good giggle now.

Laugh at yourself. Poke fun at your own behaviour and idiosyncrasies. As the saying goes, “Laugh at yourself and the world laughs with you.”

Comedian Bill Cosby once said, “If you can laugh at it, you can survive it”. With the improved immune system, reduce stressed, better coping ability and positive attitude that comes with laughter, you can survive almost anything too.


The latest episode of the podcast “WTF With Marc Maron” features humor researcher (and friend of Science of Us) Peter McGraw, who was on with writer Joel Warner to discuss the book they wrote together called The Humor Code: A Global Search for What Makes Things Funny. Among the things they talked about in the interview is the cliché “laughter is the best medicine” — which is at least partially true, as clichés often are. Because a good sense of humor gives us a coping mechanism, which can help us withstand both mental and physical ills. McGraw explained more:

Humor’s this positive emotional experience, and there’s a good deal of evidence that positive emotions help buffer us from stresses and strains in life.

Another thing is that if you have a good sense of humor, it helps rally support. So when you’re in times of trouble, people won’t abandon you. If you’re funny … they wanna be around you. You’re not a downer, you’re not bumming them out all the time.

And then the last one, which I think is the most important one … is that the act of creating comedy from pain can fundamentally change the way you think about your pain. And so it can rob stress of its teeth.

Medicine, obviously, remains the best actual medicine. 

Articles sourced from:
http://www.nib.com.au/home/onlineservices/wellbeing/pages/laughter.aspx
http://nymag.com/scienceofus/2014/08/funny-people-have-more-friends-in-tough-times.html?mid=facebook_nymag

Reflexology … what’s it all about?

August 5, 2014

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Reflexology is massage of the feet or hands that aims to promote healing in other areas of the body. Modern reflexology is based on the principle that the foot has ‘reflex’ points that correspond to the various structures and organs throughout the body. For example, on the left foot, the tip of the big toe corresponds to the brain’s left hemisphere.

Many ancient cultures, including the Egyptians and Chinese, practised foot therapy as a form of healing. In the early 20th century, the Americans Dr William Fitzgerald and physiotherapist Eunice Ingham rediscovered and refined the techniques.

Reflex points

According to the philosophy of reflexology, all the organs, glands and parts of the body have representing reflexes on the feet. Any health problem in the body can usually be detected in the corresponding area of the foot. The left foot generally relates to any organs, glands etc on the left side of the body while the right foot relates to any organs, glands etc on the right side

Practitioners believe that by massaging or stimulating the reflexes using specific techniques there will be a direct effect on the corresponding organ.

A reflexologist may interpret foot marks or problems such as corns and calluses as an indication of a possible health imbalance in the corresponding area of the body.

A range of disorders

Supporters of reflexology believe that it can effectively treat a wide range of disorders including:

  • Stress
  • Circulation problems
  • Impaired immunity
  • Digestive disorders
  • Hormonal imbalances
  • Reproductive problems
  • Sleep problems
  • Lack of energy
  • Oedema (swelling)
  • Common childhood complaints such as colic, teething pain and bed-wetting
  • Emotional problems.

The procedure

A typical session lasts approximately one hour. The practitioner first asks detailed questions about lifestyle and prior and current medical problems. The patient sits or reclines on a couch with their feet bare, while the practitioner examines the feet before working on all the areas of the feet.

Generally speaking, the greater the degree of tenderness felt by the patient, the more likelihood there will be a possible imbalance in the corresponding area of the body. The practitioner relaxes the feet with gentle massage, and then works on the reflex points using specific techniques. Practitioners are well used to handling feet and apply sufficient pressure so that ticklishness should not be a problem! Reflexology is not meant to hurt, but should be felt. Strong pressure does not necessarily have a greater effect on the reflexes.

Medical evidence is still limited

Foot massage, including reflexology, encourages relaxation and improves circulation in the feet. However, clinical trials on the efficacy of reflexology as treatment for other health problems have produced mixed results. For example:

  • Premenstrual symptoms – in one study to assess reflexology as treatment for premenstrual symptoms, participants who received weekly therapy reported, on average, a reduction of symptoms by 62 per cent.
  • In another study, the benefits of reflexology were no different to the benefits of regular foot massage performed by people with no training in reflexology.

For further information regarding clinical trials and the efficiency of reflexology go to www.reflexology–research.com

General cautions

Treatment for foot problems such as corns, calluses, bunions and ingrown toenails are not in the scope of practise of a Reflexologist and should be treated by a podiatrist. In particular, people with diabetes are prone to serious foot problems and should be guided by their doctor about appropriate treatment. Reflexology can be an excellent therapy for people with diabetes, however if in doubt about your medical condition it is always recommended that you consult with your doctor before seeing a reflexologist.

Reflexologists do not diagnose, prescribe or treat specific conditions. If an imbalance was detected in a particular reflex during a treatment, the practitioner is likely to refer you to a doctor to get checked. Do not stop any medical treatments on the advice of your reflexologist.

Choosing a reflexologist

To find a reputable and qualified reflexologist in your area, contact the Reflexology Association of Australia. All professional practitioners have undergone extensive training, hold a current Level 2 first aid certificate, have professional indemnity insurance and can provide you with a professional receipt that you can use to claim back part of the treatment from participating private health insurance companies.

Where to get help

  • Your doctor
  • Reflexologist
  • Podiatrist
  • Reflexology Association of Australia Tel. 0500 502 250
  • Australian Podiatry Association (Vic) Tel. (03) 9866 5906

Things to remember

  • Reflexology is massage of the feet that aims to promote healing in other areas of the body.
  • Modern reflexology is based on the principle that the foot has ‘reflex’ points that correspond to the various structures and organs throughout the body.
  • Always consult your doctor if you have a medical condition.

Article sourced from: http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Reflexology