Gluten Free & Dairy Free Brondies

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Posted on Sep 9, 2019 | Category: General, News, Recipes

Book Your 2020 Schedule Now!

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Posted on Sep 5, 2019 | Category: Chiro, Chiropractic, General, massage, Massage/Myotherapy, News

Let’s Stretch!

Disclaimer | This is not medical advice and is used for educational purposes only. If you are experiencing pain or health-related complaints, please seek out a licensed healthcare professional.

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Posted on Aug 25, 2019 | Category: Exercise, General, News

Chiro Can Help You Get Ready For Life

Spinal Health Week 2019:


Chiro Can Help You Get Ready For Life!


As part of Spinal Health Week 2019, Waverley Central Chiropractic Clinic is encouraging you to take control of your health, regardless of age, and make small changes to improve your spinal health and wellbeing.

Spinal Health Week runs from 20 to 26 May and this year we are asking you whether your body, posture and spine are Ready for Life.

3.7 million Australians reported back pain in 2015 alone. Back pain can have a damaging effect on a person’s quality of life by affecting their ability to participate at work, in social activities and sports.

As we know life is full of unknowns, but you can take simple and practical steps now to maintain an active lifestyle, correct your posture and seek our professional care to get you Ready for Life. We are here to support you and help you take control of your health.

Spinal Health Week is a great time to make an appointment with us to find out how we can help you get Ready for Life. You can also visit for more information on how you can improve your spinal health and overall wellbeing.

Spinal Health Week is a health initiative of the Australian Chiropractors Association (ACA), the peak body representing chiropractors in Australia.


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Posted on May 20, 2019 | Category: Chiro, Chiropractic, General, News

Vegan Blueberry Shake


[ serves two ]

3/4 cup chilled coconut milk (from the can, not the carton)
2 frozen bananas, chopped
1/2 cup blueberries, fresh or frozen
1/2 teaspoon vanilla powder 
1 tablespoon maple syrup

Blend everything until lusciously smooth and divine-tasting. Adjust according to your preferences, adding more sweetener or whatever you like. Pour into glasses and enjoy!




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Posted on May 16, 2019 | Category: Dietitian, Exercise, General, News, Recipes

Winter is on the way!


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Posted on May 2, 2019 | Category: General, News

Rice Protein Pikelets

For that post-gym refuel!

– 3 eggs
– 25g uncooked rice (approx 75g cooked rice)
– 2 scoops protein powder (I used @nextgenerationsupplements)
– 1 medium sized banana
– 100g fruits (I used raspberry and blueberry)

1) Heat some oil in a fry pan on medium heat
2) Blitz up all the ingredients above in a blender
3) Spoon some of the mixture into the frypan and flip when the top starts to bubble (air pockets should appear when it starts to cook through). The smaller the pikelets the easier it will be to flip. You should be able to fit a few in the pan in one go.
4) Adjust the stove heat accordingly (you may need to increase or decrease the temperature)
4) Flip and continue to cook for approx 1min
5) Repeat until all the mixture is used.
6) Add desired toppings of fruits
7) Dig in and enjoy!!

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Posted on Apr 11, 2019 | Category: Exercise, General, News, Recipes

Happy Easter!

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Posted on Apr 8, 2019 | Category: General, News

Rainbow Salmon

It is widely known that different colors in fruits and vegetables provide a variety of essential nutrients.


Serving (for 2 people)


What you will need:

– 2x 200g salmon
– 400g vegetables of your choice
(we used 100g baby tomatoes,
100g bok choy,
100g purple cabbage,
100g brussel sprouts)
– 300g sweet potato
– salt & pepper
– rice bran oil


1) Turn oven to 175 degrees celcius

2) Peel and dice the sweet potato into approx 1 cm cubes. Sprinkle with salt and drizzle with rice bran oil. Line a sheet of baking paper on an oven tray. Place the sweet potatoes on the tray then in the oven for 30- 40mins.

3) Heat a pan up on high with 2 tablespoons of rice bran oil. Season the salmon with salt and pepper. Place the skin side down then reduce the heat to medium/low. Once the salmon is cooked approx around 10mins flip it over and cook another 5- 10mins (cooking time varies depending on how cooked you like your salmon).

4) While the salmon and sweet potato are cooking, cut up the vegetables. Heat up a fry pan with 3 tablespoons of rice bran oil. Cook the vegetables altogether if you like or one by one.

5) Arrange the sweet potato, vegetables and salmon in 2 big bowls and chow down!!



Recipe courtesy of our very own Dr. Maria Hsu.

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Posted on Mar 28, 2019 | Category: Exercise, General, News, Recipes

Head Position, Posture and Headaches


Head Position, Posture and Headaches


Posture is the position we hold our body in when standing, sitting or lying down. Our body does have an ideal posture, which enables it to move efficiently and optimize its function and comfort. It also means that variations from the ideal position requires more muscular activity tomaintain and may stress joints and surrounding soft tissue. Most people don’t realise that the average adult head weighs about 4.5 kg, because we don’t notice the work our spine, muscles and ligaments are doing to stabilise it, when it’s sitting in the ideal position.

When that position is changed by the postures we adopt in our daily activities, we are actually increasing the load on our neck to the point where for every 2-3 cm of forward head position, it is estimated that we are doubling the load on our neck and upper back. This may lead to increased wear and tear that in the short term may lead to upper back pain, neck pain and headaches, whilst in the longer term may lead to osteoarthritis.

Typically the headaches associated with forward head position are on the same side as the neck dysfunction and can often radiate around the temple area and across the top of the head. Patients will often describe them as feeling like a nagging, aching pain in and behind the eye. They can interrupt your sleep, making it difficult to concentrate and are usually worse at the end of the day.

While advances in computer and mobile phone technologies are designed to make our lives easier, they are also having a negative effect on our posture because of the many hours we spend with our head and neck bent forward reading computer screens and other digital displays.

Good posture for your head means that when viewed from the side your ear should be located over the centre of your shoulder. When viewed from the front your nose should be straight (not tilted) and both eyes at the same level. Any variations may indicate some type of spinal dysfunction.

Your neck movements can also be an indicator of whether poor head posture is causing any restricted movements. With normal rotation you should be able to almost touch your chin to your shoulder and with normal side bending, bring your ear to your shoulder, so that it is at least at an angle of 45 degrees.

If you, or others in your family, are spending lots of time with heads bent forward, a simple exercise is to pull your chin in and then stretch your head back to maintain good head position and muscle tone. Your family chiropractor can show you how to perform this exercise correctly.

If you would like to find out more about the impact of forward head position on posture, or the resolution of headaches from neck dysfunction, contact Waverley Central Chiropractic.

Disclaimer: This is not medical advice and is used for educational purposes only. If you are having pain or health related complaints, please seek out a licensed healthcare professional.

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Posted on Mar 24, 2019 | Category: Chiro, Chiropractic, Exercise, General, News

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