NCR Osteopathy

Are you getting enough fibre?

admin — Thu, 05 May 2022 10:24:16 +0000

Are You Getting Enough Fibre.

You are looking at consuming approximately 30g of fibre a day, or 10g per meal. That will keep the intestines moving more freely. It’s a bit of faff to calculate at first but it won’t take long to get the fibre to the correct amout. As I mentioned oats/porridge are a great source of fibre. Back of packages will have the info you need, or google it.

A simple start is porridge or oats in the morning. 100g of oats gives 10g of fibre. A serving which is a cupful or 50g will give you 5g. You can top this up with a hand full (approx. 50g) Other cereals like shredded wheat, wheetabix ect are good to. . You can top this up with a hand full (approx. 50g) of nuts and seeds to bump up the fibre. Add berries with a banana to add variety and fibre.

Recipes

The recipes are targeted for low carb but the recipies like the spinach and chia seeds are good for fibre. If you are on a low carb diet, fruits and cereals are generally avoided.

Chia seed pudding.

6 tablespoon of chia seeds
500 ml almond milk (or any milk)
2 tbs of coconut powder.
1 tsp of cinnamon powder.

Tahini Spinach.

Other breakfasts include omletts and scrambled eggs. Add chorizo to make them interesting

As mentioned before fibre is important to keep up. With the eggs I have an avocado. My other go to is frozen spinach.

1 per serving
200g frozen spinach
1 tbsp of tahini
1/2 tsp of harrisa past/ chipotle paste.

Slowly cook the spinach in a large pot and stir frequently.

Keeping you moving,

Sacha

10 Health Tips

admin — Sat, 29 Jan 2022 12:00:37 +0000

Nerve tension is pain that occurs because a nerve is being compressed or stuck in its surrounding tissue which prevents it from moving within its tract like it normally does. This can happen for a variety of reasons. If a joint has been immobile for a period of time it increases the risk that a nerve can get a little stuck

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Non igitur de improbo, sed de callido improbo quaerimus, qualis Q. Haeret in salebra. Aliter homines, aliter philosophos loqui putas oportere? Quod ea non occurrentia fingunt, vincunt Aristonem;

Nihil opus est exemplis hoc facere longius. Sed ad haec, nisi molestum est, habeo quae velim. Ita ceterorum sententiis semotis relinquitur non mihi cum Torquato, sed virtuti cum voluptate certatio. Quae tamen a te agetur non melior, quam illae sunt, quas interdum optines.

Nam, ut sint illa vendibiliora, haec uberiora certe sunt. Nemo nostrum istius generis asotos iucunde putat vivere. Ex rebus enim timiditas, non ex vocabulis nascitur. Atqui haec patefactio quasi rerum opertarum, cum quid quidque sit aperitur, definitio est. Videsne quam sit magna dissensio? Numquam facies.

Avoiding Low Back Injuries With Squatting

admin — Mon, 04 Jan 2021 16:25:28 +0000

Let’s talk about 3 tips to get rid of lower back pain from squats. In most cases, pain from squatting comes to technical errors; whether the pain is in the lower back or in the knees. Sometimes, the lower back pain can actually originate from the hips

Non igitur de improbo, sed de callido improbo quaerimus, qualis Q. Haeret in salebra. Aliter homines, aliter philosophos loqui putas oportere? Quod ea non occurrentia fingunt, vincunt Aristonem;

Nihil opus est exemplis hoc facere longius. Sed ad haec, nisi molestum est, habeo quae velim. Ita ceterorum sententiis semotis relinquitur non mihi cum Torquato, sed virtuti cum voluptate certatio. Quae tamen a te agetur non melior, quam illae sunt, quas interdum optines.

Read These Three Tips For Long Car Rides

admin — Mon, 04 Jan 2021 16:24:12 +0000

Remaining in a seated position for extended periods of time can restrict blood flow to your lower extremities, causing flexion, which is a compressive force in the spine. Stopping to stand and stretch is critical for your spine, as it releases the compression, allows for blood to flow to the nerves, and helps maintain flexibility

Non igitur de improbo, sed de callido improbo quaerimus, qualis Q. Haeret in salebra. Aliter homines, aliter philosophos loqui putas oportere? Quod ea non occurrentia fingunt, vincunt Aristonem;

Nihil opus est exemplis hoc facere longius. Sed ad haec, nisi molestum est, habeo quae velim. Ita ceterorum sententiis semotis relinquitur non mihi cum Torquato, sed virtuti cum voluptate certatio. Quae tamen a te agetur non melior, quam illae sunt, quas interdum optines.