Surgery vs Conservative

Do we always need surgery or will exercise alone be enough to improve an injury? In recent years research has been looking at the benefit of surgery over exercise based programs in various injuries. Studies have shown that in a lot of cases surgery will not necessarily lead to greater improvement than exercise alone. For […]

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Recipe of the month – Vegan Seed loaf

 2/3cup sunflower seeds
 2/3cup flax seeds 2/3cup hazelnuts 2/3cup almonds 2 Tbsp. chia seeds 
2tbsp. psyllium husk powder
 1 tsp. fine grain sea salt 3 Tbsp. melted coconut oil 
1 1/3cups water Method: 1. Blend Psylium husk powder and water in a bowl. Mix really well until it forms into a gel. (Set aside […]

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Sleep Better – tips to improve your sleeping

When people come to us with sleeping issues its mainly because 1. The position puts strain on some part of your body -and/or- 2. Your body feels unsupported or can move around too easily ie. Your nervous system can’t relax. FACT: It is a well-known practice in various cultures to calm infants by immobilizing them […]

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Five week learn to meditate series – Only $97

Want to reduce stress, anxiety, brain fog and overwhelm? Looking to improve concentration and mental function, increase your patience, present moment awareness, sleep better and keep your emotions in check?  Join Michelle Bourke from soulFull Wellness as she leads a 5 week meditation series at Total Balance, Black Rock. This series of 5 weekly sessions is […]

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Blueberry Bread – Recipe of the month #balancediet

Perfect for back to school lunch boxes! Ingredients 2/3 cup full fat yoghurt* 1/2 cup honey** 6 eggs 1 teaspoon vanilla extract 1 cup coconut flour 1/2 teaspoon bicarb soda 1 cup frozen blueberries Method 1. Preheat your oven to 180°C or 350°F. Grease and line a loaf tin. 19.5cm x 9.5cm 2. Place the […]

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Roasted Cauliflower & Almond Salad with Tahini-Cumin Dressing

Serves: 2 Ingredients: 2 big handfuls of rocket 1 head cauliflower, chopped 1/3 cup almonds, chopped 2 garlic cloves, chopped Olive oil + sea salt, for roasting Dressing: 2 tbsp tahini 2 tbsp lemon juice 1/4 cup warm water 1 tsp cumin 1 tsp sea salt 1 tbsp parsley, chopped Method: Preheat oven to 180°. […]

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Slow Cooked Mexican Pulled Pork Tacos #balancediet

Serves 6 – 8 (or more with a larger roast) Ingredients 4 tablespoons chili powder (I use a salt-free blend.) 1 tablespoon kosher salt 1 tablespoon sugar (I used maple sugar.) 2 teaspoons ground cumin 1 teaspoon cayenne 1 teaspoon dried oregano crumbled with your fingers into smaller bits 1 teaspoon onion powder 1 teaspoon garlic powder ¼ teaspoon cinnamon Scant pinch of ground clo...

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It’s not easy being GREEN smoothie #balancediet

Ingredients ½ cup of Kale ¼  Avocado 1 cup of Almond milk 1 tablespoon of Chia seeds ½ Banana 2 tablespoons of Greek yoghurt (optional) 2 tablespoons of Protein powder (optional) Combine all ingredients in a blender and enjoy! Download now

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Recipe of the month: Tuna, Zucchini and Ricotta Bake #balancediet

Ingredients: 4 large zucchini’s, cut into 0.5cm rounds 1 x 425g tin tuna in spring water 1 cup ricotta 1 cup fetta 1 egg 1 teaspoon Dijon mustard 1 handful of parsley, roughly chopped 3-4 sprigs of thyme, leaves picked 2 x pieces of sourdough bread (blitzed into breadcrumbs) ¼ cup pines nuts 1 tablespoon […]

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Recipe of the month: Thai Style Cauli Fried Rice

Ingredients: 1 head cauliflower, cut into florets ½ leek, sliced 1 garlic clove, diced ½ spring onion, sliced 2 tbsp coconut oil, divided A dash of rock salt ½ tsp chilli powder 1 tsp curry powder/ground cumin – optional 2 organic eggs 1 tbsp tamari sauce ¼ cup cashews, chopped (optional to add any greens/herbs […]

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