Food of the week: WATER

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Is water a food? It is not on the food pyramid, however, you could say that the food pyramid should be floating on a pool of clean water! Clean safe Water while plentiful and free in Australia and most of the developed world, is not drunk at the levels that support good health.

Our cells are full of water, so it is an immensely important element of our body. There is with all things to do with out body, an optimal level and a level that we can function at, and then a level that if we go below or beyond there will be clear signs that all is not well. In the area of hydration, there are a few signs that we are beginning to “dry out”. Fatigue is one of the first. The cells stop functioning at their best and communicating with each other and our brain. Things slow down. We may notice that our skin looses some of its elasticity. The “tenting” test is a valid check of water/hydration levels. Gently pinch and pick up a fold of skin on the back of your hand. If it “tents” into a ridge then your body needs water. The degree to which it might tent and the time it takes to disappear suggest the level of dehydration. Check for height of the tenting and the time lag before the skin returns to its state before you pinched it. Your vet will use the same test to check for the hydration level of an animal, such as your cat or dog.

The quantity of water to drink is “more than you think”. In an adult 1 litre is probably not enough and more can be added depending on environment and activity level. Someone working outside in the heat might require between 5 and 7 litres a day, an office worker might be more at the 2 litre level.

The recent hot dry weather in NSW reminded me of the vital need for water. The low humidity is very drying, just look at the lawn brown off in 24 hours!. We don’t seem to sweat, as it evaporates so quickly. This makes it seem like we are not needing much water. In a high humidity environment, think Cairns, you can be in a pool of perspiration just sitting in a chair, so it is easy to think of needing more water.

Try an experiment of drinking an extra litre a day over the next week, and notice energy levels, and how your skin and eyes look. You may find that you don’t look back after increasing your consumption of this most essential need of every cell in your body.

Exercise of the Week – COPY

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The squat is regarded as the “king of exercises”. The principle reason for this is the manner in which it works the whole body. From the feet to the shoulders the body is working to stay strong and stable. This is also good for the brain and nervous system. Those with long legs will find the squat harder than those with shorter legs, however it remains as a great exercise that will build strong legs and hips, stabilise the knee joints and improve balance.

The How To: Looking at the pictures above, stand tall with feet comfortably about shoulder width, or a little wider. Feel your weight through your whole foot, and try to gently spread the floor under your feet – this switches on the leg muscles. Maintain this feeling as you drop your hips as if sitting in a chair, and control the movement on the way down with muscle tension in the legs. Keep your shoulders back and chest up. It is good to find a point on the wall just above your head height and keep looking at that as you go down. This helps you to not fold forward from the waist, especially when coming back up! Going down to the lowest point possible is best for creating strong supple legs and back. A goal would be to be comfortable at the bottom of the squat and be able to hold that position for 10 seconds.
The push out of the bottom of the squat is very important. Visualise pushing the floor away from you, this will keep the focus on the legs, rather than letting the hips do the work of getting you back up again. Aim to not lock the knees straight at the top of the rep, but start the next squat rep with a controlled “sitting” movement again.

How Many: If you are just starting or returning after months or years, start with 10 quality slow reps with body weight only and do 2 to 4 sets. The legs muscles have the capacity to become strong, so we can move the repetitions up to 20 and aim for sets of 50 reps!

Body weight or Weighted: A body weight squat done well is a good work load. For strength and power adding weight will have a dramatic effect. Squatting with 1.5 x your body weight is regarded as a good goal to aim for. Good form and working the muscles properly is much more important than lifting a big weight. Clearly using a big weight with perfect form for sets of 20 reps will see you at the tailor ordering new trousers!

There are a great many resources that can be helpful for those wanting to delve deeper into this area. A good coach or trainer will also be invaluable in instructing good form and setting goals.

Have a look at these links:;;

Hands On Newsletter November/December 2014

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Hands On Superhealth

Hands On Superhealth
is talking about:

Your posture is reflective of your health

We all know that posture is important, an outside mirror of how we are feeling


Maintaining good posture balances your body; keeping an even load through our body and each of our joints, making us feel more comfortable and move with a supple spine. When we watch a ballet dancer or gymnast move, we are keenly aware of their balanced movement. Elegant and efficient activities whether ballet or golf rely on good posture and balanced movement to achieve extraordinary results.
Posture is important for all of us!



Live better, Feel better


4 November – 10am
2 December – 10am

29 November – 10am
13 December – 10am
4784 2990


26 November – 12:30pm
17 December – 12:30pm

9639 6307

A great half hour with Q&A time and REAL take home messages, presented by healthcare practitioners with 30 years experience.

We can all engage in awareness of how we are moving and carrying ourselves in gravity. Gravity is acting upon us at all times. Our posture is an indicator of the health of our relationship with gravity. A good relationship with gravity is a body posture that we will all admire!
The “Superhero Posture” is a well-recognised stance that feels all-powerful and at ease.

Hands on Superhealth has over 30 years working with individuals to achieve good posture; the fundamentals are a strong and balanced spinal structure. The regular checks of the posture of a client of the practice are always working to achieve consistently positive changes in their posture, all recorded in a regular photo assessment alongside the other regular measures of health used at these regular reviews.
Our body will give us feedback about our posture. If it is balanced and strong, we will enjoy ease of movement and comfort when in all positions and postures. The points of discomfort that we often feel are actually a signal that there is an increase in load on a particular area of the body; the result is discomfort, pain or a persistent ache.
The chiropractors at Hands on Superhealth understand what to do when your posture is not your own ideal. The comprehensive Solution Package visits will reveal how we can bring the body back to its best.


So invite your friends and family in for a postural assessment; become an individual that others look as an example of good posture

Posture patterns and habits have an effect on the tissue of the body and are a significant factor in determining how we hold ourselves in gravity. Studies show that there is a relationship between posture habits in children and reported pain and even poorer health outcomes over time. (i)

Our clinical experience at Hands on Superhealth sees that there is a relationship between poor postural growth and development patterns in children and adult dysfunction. Children who are physically active in sports and on a regular schedule to check posture have better posture than those who do not. A 2009 research paper found a relationship between stance and overt dysfunction of head movement and posture. At Hands on Superhealth clients clinical outcomes change in step with changes in posture. This research paper confirms the relationship of structure and function in good postural development into adulthood. (ii)


The answer for us all… ? 


  1. Move and feel good about your body in motion
  2. Get adjusted by a whole body chiropractor like those at Hands On Superhealth.
  3. Eat well rest well and play well.

Our bodies are designed to do many things.  We can move with extraordinary fluidity, but we can hold a posture over time to excess- this will overload the structural body.  A balance of movement up down – right left and fast slow will produce the best outcomes.  We cannot comfortably stand motionless for hours on end, and neither can we sprint for more than a few minutes, but we can stand still and then have bursts of running fast.  Great posture and a strong, stable and supple body will give each of us our own optimal health and function. 

The best exercise for the individual is the one that is fun, and therefore done consistently over time. Regular exercise has many positive outcomes, too many for this blog. (iii) (iv) We will be discussing the benefits of regular exercise in our weekly exercise blog in the coming weeks. Going to a gym or consulting a trainer will give you some ideas of what is an appropriate exercise regime for you.

We invite comments and feedback via our Facebook page.

From November we will be featuring an exercise each week, and a food; all on the web site and Facebook page for Hands on Superhealth. NB for Summer time treats please get involved in ‘food of the week’ – we want to invite members of the Hands on Superhealth community to post recipes that they like to use.

(i)Musculoskeletal Disorders (MSD) in School Students as a Risk Factor for Adult MSD: A Review of the Multiple Factors Affecting Posture, Comfort and Health in Classroom Environments Philippa Grimes1), Stephen LeMusculoskeletal Disorders (MSD) in School Students as a Risk Factor for Adult MSD: A Review of the Multiple Factors Affecting Posture, Comfort and Health in Classroom Environments Philippa Grimes1), Stephen Legg2) 1) Physiotherapy Occupational Health Services 2) Centre for Ergonomics, Occupational Safety and Health, Department of Human Resource Management, College of Business, Massey University Submit Released 2005/06/20 gg2) 1) Physiotherapy Occupational Health Services 2) Centre for Ergonomics, Occupational Safety and Health, Department of Human Resource Management, College of Business, Massey University Released 2005/06/20
(ii)The relationship between the stomatognathic system and body posture Antonino Cuccia; Carola Caradonna department of Oral Sciences, University of Palermo – Palermo/Italy. Email: Tel.: 0039-091-6811287
(iii)Puterman, E., et al. The Power of Exercise: Buffering the Effect of Chronic Stress on Telomere Length. PLOS One. 2010. 5(5), e10837
(iv)Nagamatsu, L., et al. Physical activity improves verbal and spatial memory in older adults with probable mild cognitive impairment: a 6-month randomized controlled trial. Journal of Aging Research. 2013. 2013, 861893.
Leura | Winston Hills | Springwood

Handson Newsletter September/October 2014

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Hands On Superhealth


Hands On Superhealth

is talking about:


You can’t stop ageing but you can slow down the process. Maintaining a lifestyle that includes a healthy diet, supplements and regular exercise along with regular chiropractic adjustments can help you do that.
Chiropractic adjustments keep your body supple with good posture and healthy spinal function. Adjustments stimulate the nerves to keep your whole nervous system active; improving the body’s ability to move and think. Chiropractic adjustments promote a good strong digestion and keep the stomach juices flowing to digestive break down and help optimal absorb of vitamins and nutrients.

What is ageing?

Ageing is a term used to describe the processes observed in body change over time; associated with increasing years. These processes of aging can escalate in some bodies and lead to more rapid health deterioration and untimely symptoms of old age- extreme fatigue, poor body tone and an unusual lack of interest in normal activities.

The signs of ageing are:

  • Metabolism slows down
  • Diminished lung capacity and muscle strength
  • Skin loses; elasticity
  • Eye sight diminishes
  • Hormonal changes
  • Decreased immunity
  • Loss of muscle mass

However, most of what we blame on ageing has nothing to do with getting older in years. It is a question of running the body on empty and not taking the time to nourish and support its vital functions.
Staying young at heart, active of mind and physically strong is essential for good health and especially as you advance in years. Eating well and keeping the body’s spine and nervous system operating well will help stop your body ageing faster than it should.



Anti Ageing




13 September – 10am

7 October – 10am


23 September – 10am

25 October – 10am

4784 2990



24 September – 12:30pm

25 October – 12:30pm

9639 6307

A great half hour with Q&A time and REAL take home messages, presented by healthcare practitioners with 30 years experience.
What can you do to reduce Ageing?
To reduce the ageing response in the body we need to consume:

  • Eat more whole or unprocessed whole foods
  • Increase your plant based diet – All colours of vegetables and fruits
  • Some protein that is organic ( pasture fed animals, wild fish, eggs )
  • Exercise gently and regularly (20 mins daily)
  • 8 to 10 glasses of water daily
  • Good quality supplements of vitamins, minerals and amino acids
  • Chiropractic whole body adjustments to regulate your body ‘nerve responses’ to improve resilience
  • Start exercising your brain with puzzles and do a quiz daily
  • Meditate every day – 15 minutes is sufficient

How does chiropractic help anti-ageing?

Ask your chiropractor to start a whole body program of regular adjustments of the nervous system; balance your body and increase its responsiveness.
Chiropractic can help to control the “stress response” and calm the nervous system; reducing inflammation and increasing digestion. Over time this adds to keeping you much younger than your years!

  • Great posture and good movement are the hallmarks of youth.
  • Joints under increased load will deteriorate faster. Good posture will keep the weight of gravity evenly distributed; minimise the wear and tear in the spine and limbs over time.
  • Regular checks and adjustments of all the limbs, pelvis and spinal joints will keep you at your body working at its best.
  • Chiropractic adjustments optimise nerves for good body function.

Good posture + good spinal health = healthy ageing

Special offer: Bring your parents and others for a postural check!
Check your posture score to see if your loved ones can be helped

Taking the spinal stress out of the body will help to optimise posture, healthy function of the nervous system and healthy ageing

Call for a free postural score assessment now!
Hands On Superhealth (a location near you)

For more information:
Department of Health and Ageing
National Ageing Research Institute
Ageing Well, The Jean Hailes Foundation for Women’s Health

Leura | Winston Hills | Springwood

Hands on Newsletter July/August 2014

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Hands On Superhealth


Hands On Superhealth

is talking about:

Children’s Growth and Development

Whether we have a large spine or a tiny little spine, if we have nerve distress then our magnificent bodies cannot operate smoothly. The nervous system is the master controller of our body and if its communication channels become fuzzy, distorted or damaged, then we experience all sorts of communication errors.

A balanced and efficient nervous system is absolutely essential for your child to reach their full potential at school, in sport, artistically and socially. For babies and children, this ineffective communication may play out as colic or irritability, an inability to suckle and breastfeed, poor sleep, developmental delays, digestion issues, asthma, behavioural problems, low energy, inability to concentrate, headaches, etc. – the list is endless. Clinical experience and parent feedback, confirms that when all the bones of the body have their ideal movement and position, the body works better. This will happen more readily with a balanced structure and with correct posture. Smooth movement is an indicator of good brain/body communication.

Correct posture is important for a child’s development. The brain develops through balanced movement in 3D. Good crawling movements for a number of months will enrich the nerve connections between the left and right sides of the brain.(i) This is necessary for good reading and hand/eye co-ordination.

Ideal gravity curves in the spine will help children withstand the stress and strain of growing. Throughout our childhood we increase bone strength and density. Healthy bones cope better with life, leading to fewer injuries,better coordination and physical performance. Asymmetric bone development may lead to issues now and later in life. Some movements are part of everyone’s growing experience.

THIS MONTH WE ARE FOCUSSED ON Children’s Growth and Development


Live better, Feel better



8 July – 10:00 am
26 July – 10:00 am

4784 2990


30 July – 12:30 pm

9639 6307





A great half hour with Q&A time and REAL take home messages, presented by healthcare practitioners with 30 years experience.

Posture is the bodies’ alignment against gravity. Good posture distributes force evenly. In a child’s growing body and spine, asymmetrical posture and imbalance can result in:

  • Decreasing the load-bearing capabilities (strength) of the spine;
  • Increasing the load on its supportive musculature;
  • Imbalance in the flexibility and strength of the supporting muscles;
  • Abnormal pressure on the brain and nervous system;
  • Delays in meeting growth and development milestones.

The net effect of these posture and movement changes is a failure to reach the full genetic potential of the DNA code. This is Epigenetics in action.Posture and movement habits are a major factor causing poor posture in children. Heavy school bags and/or incorrect use is common. This causes increased stress on the back, legs and shoulders. Here are several points to help your child’s backpack posture:

  • Carry less, with the heaviest items closest to their back. Consider buying an extra set of books to keep at home;
  • Have the correct size bag and use both straps;
  • Tighten straps so the weight is close to their body. Don’t let the backpack ride below the waist;
  • Kids should not carry backpacks that weigh more than 15% of their body weight e.g. students weighing 35kg’s should not carry more than around 5.5kg’s.


In our clinical experience, when we see better posture with a child, we also see better co-ordination and smoother movements. Parents report improvements in the general health and functioning of their child. Visit our web page and hear parents’ stories of their children.

How could better overall posture help your child?

Games that build brain power and integrate the senses.

Juggling / Hopscotch / skipping rope / knuckle bones / throw and catch / hopping on one leg without moving around / juggling balls / playing music.

Games that keep the body moving in space and challenge the brain to process input from several senses at the same time are all part of growing brain function. (ii)

While chiropractic may be able to help with a number of health issues, our focus is not on treating or curing ailments; our focus is to ensure the nervous system has every opportunity to work efficiently and effectively. (iii)

As children receive chiropractic care and their spines and nervous systems start to improve, they may respond in many ways. Their bowels may work more regularly and their immunity may be strengthened. Some children become calmer, less hyperactive and more focused, while others may become less rigid, demanding, angry or defiant.

Ten reasons parents now take their children to see a chiropractor:

  1. To maximise their child’s plasticity (brain and nerve development);
  2. To enhance their child’s overall health and wellbeing;
  3. To strengthen immunity and reduce the incidence of colds, ear aches and general illness;
  4. To help with colic and Irritable Baby Syndrome;
  5. To help with asthma, breathing difficulties and allergies;
  6. To improve spinal posture;
  7. To improve their child’s ability to concentrate;
  8. To assist with behavioural disorders and offer greater emotional wellbeing;
  9. To help alleviate bed-wetting and digestive problems;
  10. To assist with sleep issues. (iv)

(i)Understanding Sensory Dysfunction: Learning, Development and Sensory Dysfunction in Autism Spectrum Disorders, ADHD, Learning Disabilities and Bipolar Disorder – By Polly Godwin Emmons; Liz McKendry Anderson (ii) (iii) “Ticklish, new ways to help your child learn, love and play” by Dr Jennifer Barham-Floreani (iv)

Leura | Winston Hills | Springwood

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