Beef + Quinoa Bowl  

Beef + Quinoa Bowl


Prep: 5 min

Cook: 10 min



150g beef

40g quinoa

1tsp olive oil

50g snow peas

1/2 bunch broccolini

1/2 green capsicum

1/2 red capsicum

1 tbsp soy sauce (salt reduced)

1 tsp ginger


  1. Prepare the veggies. Slice the capsicum into thin strips and trim and halve the broccolini and snow peas.
  2. Prepare the quinoa as per the packet instructions and set aside once cooked.
  3. Meanwhile, heat a medium skillet pan over a medium heat and add the oil, ginger and soy sauce. Once heated through, add the beef and cook for 3-5 minutes each side to ensure the beef is cooked evenly. Remove from the heat and set aside.  Once cooled, slice into strips.
  4. To a medium bowl add 1 tbsp of water and the snow peas and broccolini. Microwave on high for 1 minute.
  5. Build the bowl by starting with a bed of quinoa, followed by the remaining ingredients. Serve with coriander.


Chelsea McCallum is a Dieititan at Sports and Spinal Physiotherapy. Chelsea is passionate about empowering clients to transform their health and prevent chronic disease. Having graduated with a Bachelor of Nutrition and Dietetics from the University of the Sunshine Coast, Chelsea has experience in a wide range of nutrition areas such as weight management, diabetes, cardiovascular disease, irritable bowel syndrome, malnutrition and sports nutrition.

Chelsea works at Sports and Spinal Kawana, Maroochydore, North Lakes, Chermside. Contact these clinics to book in with Chelsea.

Back to School Shoe Buying Tips

A child spends 30+ hours a week in their school shoes, so it is essential that they are fitted correctly.

During the first 12-15 years of our lives our feet grow very quickly and external forces such as footwear pressure shape and influence the development of the bones in our feet. It is therefore essential that when buying shoes for our children we look for shoes that will support and enhance their foot’s growth and function.

Sports & Spinal Podiatry understand that the back-to-school period is a busy and sometimes stressful time so we have come up with some tips to make selecting your child’s school shoes a little easier:

• Your child spends a great percentage of their week wearing school shoes so it's important to make sure you always buy quality shoe brands to ensure your child's developing feet are getting adequate support
• Have your child's shoes professionally fit at a reputable store. This will ensure the correct length and width are worn
• Don’t buy shoes more than 1 size larger than their current foot size. Although allowing a little of extra room for growth is fine, an ill-fitting shoe won’t be comfortable and can be a tripping issue
• Shoes which are too heavy or overly flexible should be avoided

It is important to have your child’s feet evaluated by a podiatrist every year from primary until they finish secondary school. The Sports & Spinal podiatrists educate parents on appropriate footwear and normal development to provide peace of mind and management options if treatment is required.

If you would like further advice regarding your child’s feet and their footwear please contact us directly, we are more than happy to help!

Get an 'Annual Check-Up' for $60 if you book in before 31.01.19. Our Annual Check-up includes:

1. Foot assessment
2. Walking assessment
3. Assessment of last year’s footwear
4. Recommendations for best shoe matches

This check-up is designed to target the specific areas of gait analysis, correct shoe fitting, coordination and body alignment.

Podiatry @ Sports & Spinal is available in: Buderim, Chermside, Coolum, Kawana, Maroochydore, Nambour and Sippy Downs

Please contact your local clinic to book in with one of our expert Podiatrists and gain access to our amazing ‘Back2School Check Up’ offer.

Healthy Computer Use

Tips for Healthy Computer Use:

How you use your computer can be a major cause of back, neck and shoulder pain. Poor posture while sitting at the computer, lack of regular breaks and exercise all contribute to the problem. To help prevent back, neck and shoulder injuries when using your computer, here are some simple tips from the Australian Physiotherapy Association.

Get Ready...

  1. Always sit in a good quality, adjustable and comfortable office chair. Pull your chair close to the desk and adjust the seat height so that your elbows, hips and knees are bent at approximately 90 degrees. Your forearms should be parallel to or sloping down toward the desktop. Your feet should rest flat on the floor - use a footrest if necessary.
  2. Adjust the backrest of your chair to support the curve in your lower back and to help keep you upright when typing. Relax your shoulders.

Get Set...

  1. Sit up straight and position your computer screen at a comfortable viewing distance, generally at arm's length. Keep the top of the screen below eye level and directly in front of you. Don't use your screen positioned to one side.
  2. Don't work from documents flat on the desk. Use a document holder set close to the screen at the same distance from your eyes, or prop your work on a folder between the keyboard and screen.
  3. Ensure your screen is easy to see. Eliminate reflections by adjusting and tilting the screen and ensure there are no light sources directly behind it. Adjust the brightness control to suit.

Go Easy on Yourself...

  1. Don't use a notebook computer for extended periods. If this is unavoidable then check the top of the screen is below eye level, and plug in a mouse and a normal size keyboard.
  2. Limit continuous computer use and take a break every 30 minutes to do some neck, wrist and shoulder stretches. Focus on a distant point to give your eyes a break. Get up and walk around every hour. Change your tasks regularly to alter the load on your body.
  3. Learn to touch type so you don't have to bend your head forward searching for the keys. Alternate between mouse and keyboard by varying your inputting tasks. Learn the function keys and short cuts to reduce the amount of mouse use.
  4. Maintain your general fitness. Keep yourself strong, active and flexible. Manage the stresses of work and study with a balance of exercise, relaxation and other stress management approaches.
  5. Take notice of early warnings. If you feel an ache or discomfort in any part of your body, check your posture, take a break and if the pain persists, see a physiotherapist.

Contact your local Sports and Spinal to book in with a physiotherapist to ensure you are keeping a great posture!

How can our Dietitian's help you today

A dietitian is an allied health professional who is trained in food and nutrition science. Dietitians have an extensive knowledge of the many roles diet can play in health and disease. One of the most important skills a dietitian has is the ability to translate scientific research and language into simple, practical advice that is individualised for each person.

A dietitian can help a wide range population groups. The most common and obvious are those trying to lose weight or gain weight. However, there are many other areas where a dietitian can be a very useful source of information and guidance. Some of these include:

  • Individuals with Diabetes: this include Type 2 Diabetes, Type 1 Diabetes and Gestational Diabetes (a form of diabetes that may occur during pregnancy).
  • People experiencing gut issues such as Irritable Bowel Syndrome (IBS), Irritable Bowel Disease (IBD)- this include Crohn’s Disease and Ulcerative Colitis, chronic constipation/diarrhoea or Coeliac Disease.
  • Individuals with poor immune function, skin issues, low mood/energy levels which may be related to diet quality.
  • Individuals with osteoporosis or decreasing bone mineral density.
  • People suffering from pain related to Osteoarthritis which may currently be worsened by weight.
  • Assisting people by ensuring adequate cooking and food preparation skills to be able to provide good quality and delicious food!
  • Helping people to re-connect with their own body to assist with mindful eating and a more positive relationship with one’s body.

Your dietitian will collect lots of health and lifestyle-related information from you to ensure they know have plenty of knowledge, which helps them to tailor your personalised recommendations. One of the great aspects of including a dietitian in your health journey, is the simple and practical strategies you will walk away with after each session and the accountability which can assist in keeping you on track to reaching your nutrition goals.

If you have any health concerns- big or small, that you think a dietitian could help you to manage, take the first step to improved health!

Sports and Spinal Physiotherapy have three Dietitians:
Chelsea McCallum at Sunshine Coast:  Kawana, Sippy Downs, Nambour, Landsborough and Brisbane: North Lakes, Chermside.
Ricki-Lee Driver at Coolum and Buderim.
Sally Livock at Sippy Downs.

Contact your local Sports & Spinal to book in!