Lemon Salmon & Vegetable Recipe

Dietitian approved: Lemon Salmon & Veg!

By Chelsea McCallum APD

Prep: 5 min

Cook: 30 min

Serves: 4

 

Ingredients:

2 tbsp olive oil

4 x 200g salmon fillet

Sea salt and freshly ground black pepper

1 lemon, juiced

500g green beans, ends trimmed

2 bunches of broccolini stems, ends trimmed

 

Method:

  1. Heat a large, non-stick skillet pan over a medium heat and add the oil.
  2. Season the salmon with salt and pepper and add to the pan. Cook for four minutes or until golden underneath. Flip the salmon fillet and add the green beans and broccolini. Season the salmon and veg with the lemon juice and allow to cook for a further 4 minutes with a lid on the pan, lightly tossing the veg.
  3. Remove the pan from the heat and serve the salmon, beans and broccolini with a wedge of lemon.

 

 

You can book in to see Chelsea at Kawana, Maroochydore, North Lakes, Chermside.


Teriyaki Chicken Bowl Recipe

Dietitian approved: Teriyaki Chicken Bowl Recipe

By Sophie Crundall

Teriyaki Chicken Bowls: A delicious, quick and healthy mid-week meal

Ingredients:

  • 500g chicken breast
  • ¼ cup teriyaki sauce
  • 1 family pack of brown rice- the microwave bags are nice and quick.
  • ¼ red cabbage
  • 2 carrots
  • 1 bunch broccolini
  • 1 avocado
  • 2Tbs Sesame seeds

 

Method:

  1. Slice chicken breast into strips and marinade in teriyaki sauce for 30 mins.
  2. While waiting, shred the cabbage and grate the carrots.
  3. Fry chicken in a pan with small amount of oil, until the sauce is slightly caramelised and the chicken is cooked through.
  4. Cook rice in microwave.
  5. Plate up by placing a bit of carrot and cabbage in each bowl, followed by rice and top with the chicken. Add a few slices of avocado on top and sprinkle with a bit of extra teriyaki sauce and sesame seeds.

NOTE: If you enjoy salmon, you can swap the chicken for salmon fillets, chopped into squares.

 

 

 

 

 

 

 

To book in with Sophie, contact your local clinic

You can book in to see Sophie at  Maroochydore, Buderim, Coolum, Nambour and Sippy Downs 


The FODMAP Diet

Effective Management for IBS Sufferers: The FODMAP Diet

Irritable Bowel Syndrome (IBS) is a functional disorder characterised by chronically recurring abdominal discomfort or pain combined with altered bowel habits. Other symptoms include bloating, feelings of incomplete evacuation, presence of mucus in the stool, straining or increased urgency and increased GI distress associated with psychological distress¹.

IBS is one of the most common disorders seen by gastroenterologists with 10 – 20% of adults meeting the diagnosis. These sufferers are often left with inadequate treatment strategies achieving insufficient symptom relief²´³. IBS prevalence is 1.5 times greater amongst females compared to males, is usually diagnosed before 50 years of age and is more commonly seen in lower socioeconomic individuals⁴´⁵. IBS creates a substantial economic burden and poorly impacts on patients’ quality of life, often causing isolation due to symptoms preventing patients from leaving their home⁴´⁶.

Diagnosis:

Diagnosis is made using the Rome criteria after other medical conditions are ruled out¹. Diagnosis can also be categorised as shown below⁷.

 

 

 

 

 

 

 

 

 

 

The pathogenesis of IBS is thought to be a combination of a number of factors including visceral hypersensitivity, altered gastrointestinal motility, stress/psychological influences and altered intestinal immune responses. These factors adversely affect motility and sensation and the ability to cope with illness².

Treatments options:

When considering treatment options for individuals with IBS, dietary modification is an important and effective option. There are a range of other options available, including hypnotherapy, psychological therapy including cognitive behavioural therapy and pharmacotherapy with antispasmodics, anticholinergics and antidepressants.

FODMAP DIET

A particular dietary approach which is used at an increasing rate, and with good affect, is the FODMAP diet. Approximately 74% of patients respond positively to the diet⁸. The diet involves restricting fermentable short-chain carbohydrates, fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAPs). The theory is that these poorly absorbed carbohydrates lead to distention of the small and/or large bowel due to their osmotic action and rapid fermentability. Visceral hypersensitivity and or abnormal motility responses to luminal distention lead to the common symptoms reported amongst IBS sufferers⁹.

The FODMAP diet involves restricting high FODMAP foods for a 2-6-week period, until the patient reports they are symptom free. At this point, the patient undergoes a number of “challenges” which involves reintroducing one food from each FODMAP subgroup and monitoring the body’s response. Between each “challenge” the patient has a few days back on the complete low FODMAP diet. This is a time-consuming process which requires effort from both the health professional and patient.  This process allows the patient to identify which particular FODMAP groups they are sensitive to and allows liberalisation of the diet. Thorough education and monitoring from a dietitian is important throughout the length of the diet. This is important to reduce unnecessary restriction in the diet which could be putting the patient at an increased risk of nutrient deficiencies¹⁰.

There is also ongoing research to determine the potential role of the FODMAP diet in other population groups, including those with Irritable Bowel Disease, coeliac disease¹¹ and patients with an ileal pouch or colorectal anastomosis¹². However, further clinical trials are needed amongst these population groups.

Reference List:

  1. Mahan K, Escott-Stump S, Raymond J, Krause M. Krause’s food & the Nutrition Care Process. 13th St. Louis: Elsevier/Saunders; 2012.
  2. Silk DB. Impact of irritable bowel syndrome on personal relationships and working practices. Eur J Gastoenterol Hepatol . 2001: 13(11):1327-1332.
  3. Heading R, Bardhan K, Hollerbach S, Lanas A & Fisher G. Systematic review: the safety and tolerability of pharmacological agents for treatment of irritable bowel syndrome- a European perspective. Aliment Pharmacol Ther. 2006; 15:24(2):207-236.
  4. Brandt LJ , Chey WD , Foxx-Orenstein AE, Schiller LR, Schoenfeld PS, Spiegel BM, Talley NJ, Quigley EM. An evidence-based position statement on the management of irritable bowel syndrome . Am J Gastroenterol. 2009; 104:1 – 35.
  5. Cheeseman C . American college of gastroenterology task force on irritable bowel syndrome. Am J Physiol-Endocrinol Metab. 2008; 295:238 – 41.
  6. Drossman DA, Morris CB, Schneck S, Hu YJ, Norton NJ, Norton WF, Weinland SR, Dalton C, Leserman J & Bangdiwala S. International survey of patients with IBS: symptom features and their severity, health status, treatments and risk taking to achieve clinical benefit. 2009; 43(6): 541-550.
  7. Mearin F & Lacy B. Diagnostic criteria in IBS: useful or not? Neurogastroenterol Motil. 2012; 24 (9): 791-801.
  8. Shepherd S & Gibson P. Fructose Malabsorption and Symptoms of Irritable Bowel Syndrome: Guidelines for Effective Dietary Management. J Am Diet Assoc. 2006; 106, 1631-1639.
  9. Barrett JS, Ng PS, Muir JG, Gibson PR. Letter: oral fructose–breath hydrogen response, symptoms, both or neither? Aliment Pharmacol Ther. 2012: 38(4): 442-443.
  10. Tuck CJ, Muir JG, Barrett JS, & Gibson PR. Fermentable oligosaccharides, disaccharides, monosaccharides and polyols: Role in irritable bowel syndrome.Expert Rev Gastroenterol Hepatol. 2014; 8(7): 819-34. doi:http://dx.doi.org/10.1586/17474124.2014.917956
  11. Gearry RB, Irving PM, Barrett JS, Nathan DM, Shepherd SJ & Gibson PR. Reduction of dietary poorly absorbed short-chain carbohydrates (FODMAPs) improves abdominal symptoms in patients with inflammatory bowel disease- a pilot study. J Crohns Colitis. 2009; 3(1):8-14.
  12. Croagh C, Shepherd SJ, Berryman M, Muir JG & Gibson PR. Pilot study on the effect of reducing dietary FODMAP intake on bowel function in patients without a colon. Inflamm Bowel Dis. 2007; 13(2): 1522- 1528.

Treatment for Headaches and Migraines with Physiotherapy 

Treatment for Headaches and Migraines with Physiotherapy 

Headaches and migraines can be extremely disruptive to everyday life, as any headache sufferer will tell you.

The diagnosis of cervicogenic headache is frequently under -diagnosed. Many symptoms are similar to other classifications of headache (such as tension headache, migraine, hormonal headache and even cluster headache). There may be clear dietary, environmental or hormonal triggers for the onset of the patient’s headache. However, it is common that these triggers are only active when there is an increased sensitivity in the structures of the upper cervical spine. It is therefore crucial not to overlook the upper cervical spine as a potential underlying source of pain.

Cervicogenic headaches respond very well to physiotherapy treatment. The aims of physiotherapy are to identify the relevant source(s) of the pain and treat them so that the Physiotherapist can alleviate the pain/symptoms. In chronic cases there is usually more than one source of the referred pain from the upper cervical spine (specifically multiple articular levels as well as muscular components).

Physiotherapists also want to identify any other relevant underlying causes or influencing factors (such as posture, sleeping position, and repetitive movements) so that they can prevent re-aggravating the cervicogenic source of the referred pain to the head.

Patients can receive treatment at any time. (i.e. the patient DOESN’T have to have a headache when they come in for physiotherapy treatment)

Physiotherapy headache and migraine Assessment involves:

  • Taking a detailed history, analysis of overall posture and vertebral alignment, and a thorough physical examination of the neck to determine if any structures in the neck may be a source of their pain
  • Temporary reproduction AND lessening of their pain/headache would confirm that structures in their neck are a source of the pain that is referring into their head
  • If no relevant disorders in the neck or upper back can be found then physiotherapy treatment would not be appropriate

Physiotherapy headache and migraine Treatment involves:

  • Direct treatment to the structures in the neck that have been identified as being sources of the referred pain (specifically passive mobilisation to any hypomobile or poorly aligned vertebrae or joints, massage and/or myofascial release of any tight muscles and connective tissue, and possibly acupuncture/dry needling)
  • Identifying and addressing any influencing factors to stop the problem re-occurring (posture correction or re-alignment, ergonomic assessment and advice, specific strengthening or stretching exercises to improve muscle balance and control

dizzy

 

 

 

 

 

 

 

 

 

At Sports & Spinal we have several physiotherapists that have undertaken additional training in the treatment of headaches. Phone today to arrange an appointment with one of our headache team members.

For more information, head to our Locations page to find your closest clinic.


Chocolate Oat & Chia Pot

Chocolate Oat & Chia Pot

Serves 1

1/3 cup rolled oats

1 heaped tbs chia seeds

1 heaped teaspoon cocoa/cacoa powder

½ tsp cinnamon- optional

1 tsp honey/maple syrup

½ cup milk of your choice

2 heaped tbls plain Greek yoghurt

¼ cup raspberries- frozen or fresh

Combine oats, chia seeds, cocoa powder and cinnamon in a small container or jar. Add the honey/maple syrup and your choice of milk. Stir well, ensuring cocoa powder is no longer lumpy. Place your yoghurt in the middle of the oat mixture and sprinkle on the raspberries. Keep in the fridge overnight and then enjoy for breakfast!