We're loving having more salads with these longer warmer days. This salad will also bring you extra brain power to help you make it to the end of year and holiday time 🙂

SERVES 4 | PREP TIME 20 MINUTES | COOK TIME 25 MINUTES

INGREDIENTS
For the roast cauliflower:
1 cauliflower
1⁄2–1 red onion
1 tbsp olive oil
1⁄4 tsp ground turmeric
salt and freshly ground black pepper
1⁄2 cup cashews (or any nuts you have available)
1⁄2 tsp ground cumin
1⁄2 tsp smoked paprika
Pinch of chilli powder (optional)
For the tahini dressing:
1⁄4 cup shaved or grated Parmesan
1 clove garlic, finely chopped or grated
1⁄4 cup tahini
Juice of 1⁄2 lemon
2 tbsp water
To serve:
1 bag picked kale (or baby spinach leaves)
1 tbsp olive oil
300–400 g (about 1 cup) cooked chicken, meat or fish
2 tbsp Parmesan shavings (optional)
pinch paprika (optional)

VEGETARIAN OPTION
To replace the meat/fish:
6–8 poached or hard-boiled eggs

METHOD

Pre-heat the oven to 180°C fan (200°C regular). Line an oven tray with baking paper. Cut the cauliflower into medium-sized florets and roughly chop the onion, and spread them out on the prepared tray. Drizzle the oil over the vegetables and sprinkle with turmeric. Toss well to combine and season with salt and lots of pepper. Roast the vegetables for about 15 minutes. Remove from the oven and sprinkle the cashews and remaining spices on top of the vegetables. Toss gently with tongs and continue to roast for 5-7 minutes, until the cashews are lightly toasted and the vegetables are tender.

Meanwhile, whisk together all the tahini dressing ingredients, seasoning to taste. Place the kale in a bowl, and add a pinch of salt and a good drizzle of olive oil. Gently massage the kale with your hands to soften it.
To serve, place a bed of kale on the bottom of serving bowls. Top with the roasted mix and drizzle
with tahini dressing. Top with the cooked chicken (or whatever protein you choose) and, if you like,
some Parmesan shavings and a pinch of paprika.

Enjoy!

Health Tip by Kirsten Rose

With the change to daylight savings and hopefully better weather, many people will be feeling more motivated to get back into more regular exercise and healthier eating. But  this time of year also often brings additional commitments as the Christmas celebrations seem to start earlier and earlier. Here's a few things you may want to consider to make your habits more sustainable over the coming weeks. 

I know its tempting to go all in to reset yourself after winter but often you'll end up in an "all or nothing" cycle. Instead I'd encourage you to build a routine that has some flex in it. Can I suggest you map out what you need/want to do in terms of sleep, nutrition, exercise and time for connecting with loved ones with the following options: 

• What would an optimistic week look like? You know those weeks where everything actually goes to plan (usually very few) 
• What about a realistic week? The most likely scenario, your average week, the level of action that you know you can take most of the time. 
• What about a minimalistic week? Those weeks where its all getting a bit much, what is the bare minimum you need to do to keep your habits ticking over? 

James Clear has a great quote " you don't rise to the level of your goals, you fall to the level of your systems". It's highly appropriate at this time of year, plan for the tough weeks, that way you'll stick to "all or something"!

If you need help - book a Health Coaching session with Kirsten HERE.

Potato Pancakes with Cottage Cheese

Serves 1, Prep 10 mins, Cook 10 mins

WHAT YOU NEED;

For the pancakes;

5/8 cup (140g) potatoes, peeled and grated

1/4 cup (50g) zucchini, grated

1 egg

1/2 shallot, chopped

2 tbsp. dill, chopped

2 tbsp. spelt flour

For the topping:

1/5 cup (50g) cottage cheese

1 tbsp. natural yoghurt

2 radishes, chopped

1 tbsp, dill, chopped

1/2 shallot, chopped.

WHAT YOU NEED TO DO;

Wash, peel and grate the potatoes finely. Wash and grate the zucchini as well. Place in a bowl and add in the egg, shallot, dill, flour and salt and pepper. Mix well until combined.

Heat a dry non-stick frying pan and fry small pancakes for 3 minutes, then flip and fry for another 1 minute.

Finely chop the radish and the other half of the shallot. Mix in with the dill, cheese, and yoghurt. Season to taste with salt and pepper.

Enjoy!

Our personal journeys into motherhood are all so different, yet what I am witnessing through supporting women is that within our postpartum realms, we are all asking ourselves the same questions... 

"Who am I now?" 

"Where do I go from here?"

"Will I ever feel like 'me' again?"

There is a collective grief that we cannot return to what 'was', carried with the realisation that we are not being recognised or supported for what now 'is'. How we navigate this and move forward is entirely dependent on our self-awareness, personal circumstances and support systems. 

As mothers, our vital pillars of nourishment, rest and connection all need to have established foundations before our arrival to postpartum and unfortunately, most of us are only realising what we may need when we are already too deep into the depths of needing it. 

The first 40 days of your postpartum period determine the next 40 years of your health (Ysha Oake). Your brain and body will adapt as a result of your birth experience: and you have the opportunity to rewire your systems either for stress and fear, or for vitality and happiness. How we feel within ourselves and who we are, plays a critical part in how we will adapt to life after birth. 

The identity shift we will inevitably experience needs to be validated and in the busyness of being mothers, we are unable to find the time or the safe space to explore how this shift feels within us and how it is being reflected outward. As our internal world changes, it creates impacts on our external world - our babies, friends and families all feel the ripple effects of who we are becoming.

Perhaps you are finding yourself beginning to explore what is next for you...

How can I begin to move forward, rebuild and embrace these changes I am experiencing?

I support my postpartum clients to journey back to their experience of birth and help them to explore how they felt and what they went through to bring their babies into this world. This begins the foundation of our healing; as we uncover, we rebuild.

What is most important to me?

How do I want to feel?

Who/What supports my next steps?

We are beginning to remember birth as a Rite of Passage, entering the birth portal as one person and leaving it behind as another but what needs to be reflected on is that this Rite of Passage is not complete for any woman until she is validated for what she has been through, for the layers of self she has shed and for who she is as she emerges on the other side. From this she is more likely to move forward with emotional closure, good health and vitality. 

As women, we can experience a range of challenges and difficulties during our transition into motherhood including the acceptance of our birth story, anxiety, depression, and general adjustment difficulties to becoming a parent. Having a space to talk through, explore how you are feeling and what you are experiencing or have experienced is extremely important in the health of your wellbeing, your capacity to recognise your own needs and in feeling connected to the developing relationship with your newborn.

To feel prepared for your birth and supported during your postpartum recovery, Vanessa is available at Auckland Physiotherapy for appointments on Fridays. 'Click here' to book.

Having worked within high performance sport in the UK, the pressures on young, promising athletes to reach their full potential is immense.  That pressure comes from a variety of different sources, parents, peers, coaches, performance staff and the player themselves.  That pressure is a double edged sword.  On one hand it helps to drive the athlete to raise the bar in terms of improvements in performance, but on the other it may hinder development and lead to extra physical as well as emotional stress, especially where injury is concerned.

Nowadays, young athletes are training more often each week, for longer durations and often with additional strength and conditioning demands. Couple that cocktail with the fact that these same players may be playing for school and local clubs and you can see a very hectic training schedule.  

A typical week may look like 3 training sessions a week for Club, alongside 1-2 training sessions a week for school, leading up to 2 games on the weekend. The strength and conditioning sessions would be a minimum of 1 x week. That week doesn’t even take into account that these young athletes are still studying at school with additional academic, social and emotional demands. Physical and psychological load is very high.

Often when that load is not managed correctly, it is when the risk of injury is generally higher. If you would like advice on load management or ensuring your body (or your child's) has the strength, flexibility and endurance to cope with that load, talk to David.

Injury prevention tip:

• Listen to your own body; Your body knows when it needs a break, a short rest period or just an extra recovery day/s.  It will often subtly warn you with feelings of tightness, pain or fatigue.  If it’s more sore the following day from a training session, and you have another training session that morning/evening, talk to your coach to modify the session or take an active recovery day.  If it means modifying or missing 1-2 sessions, to keep you available for the remainder of the season, it’s a no brainer. 
• If your child is training, allow them to talk to you about how their feeling and empower them to take rests when they need to.

For more advice, book a session with David Bahadoor HERE

As a trauma informed health professional, my goal is to always ensure that a client feels safe in any session – be it for an injury, in my pelvic health practice, or a mental health concern. 

With it being Mental Health Awareness month in October it is good to know what things you can and can not say to those who may be suffering from trauma. 

We all have different life experiences, opinions and biases. Some comments that are often made can be incredibly invalidating and hurtful.

The concept of talking about trauma for some can be incredibly scary. So if someone decides to open up to you, I urge you to really think before you decide to respond. 

1. “Don’t you think some people have it worse than you?”

Trauma is not a competition. It’s a complex psychological imprint that is deeply ingrained in our mind and body, and it affects everyone differently.

Everyone’s trauma history is valid no matter the magnitude. 

2. “Well, at least it made you stronger”

Resilience is what in fact makes us stronger – therefore how we have managed to navigate and rebuild our lives. 

Many people actually feel powerless and hopeless and still struggle with living life and finding some closure. Asking them to “look on the bright side” is invalidating and, honestly, quite disrespectful.

Instead one could focus on congratulating someone on their commitment to being honest with their emotions, to their healing journey, and how they have managed to rebuild their lives. 

3. “Why didn’t you fight back?”

A common response in trauma is freezing, and occurs when someone is feeling completely hopeless, and simply does not have the strength to fight. It is common for people to numb or completely dissociate themselves from the situation – which we often learn in childhood:

“We learn to begin dissociating in childhood. When life around us feels too ‘big’ to cope. When we don’t have parent figures to guide, nurture, emotionally support us — when we do not have a secure attachment and cannot fully be our core self.” Dr Nicole LePera

4. “You should try yoga or meditation”

While I do believe these mindfulness practices can be incredibly healing — and I’ve personally benefited from them and seen many clients also — they certainly don’t fix everything and other methods of therapy are required.

Some people can have panic attacks when trying meditation because their nervous system is so dysregulated that being in silence accelerates their heart rate. Others can freak out because closing their eyes triggers their trauma.

When I am working with clients we often do eventually get to this stage, however it is a very slow process of reconnection to their body and mind.

5. “If it was so bad, why didn’t you leave?”

If you’ve never experienced an abusive relationship, it can be difficult to understand why someone would stay in a situation that is detrimental to his or her well-being. But….abusive situations don’t always feel abusive when we’re in them. In fact, if we were conditioned to ignore basic red flags and normalise unhealthy behaviour, abuse can actually feel like love. 

Asking someone “why didn’t you leave?” is re-traumatizing, and it blames the victim for the pain they’ve endured when, in reality, they didn’t know any better.

TO FINISH….

Most of us carry some form of trauma that affects our daily lives, and it takes a lot of courage and self-awareness to process it and move on. Unfortunately we live in a society where talking about feelings has been historically labelled as weak. Be the change today and when you next speak about yourself or listen to someone else’s story – think before you speak, and let’s help each other heal.

October is Mental Health awareness month and we want to support anyone that needs our help. Renee offers 1-1 mindfulness sessions at Auckland Physiotherapy and can work with you. Book in your session now or if you want a bit more information then book a 15min complimentary call with Renee to get the best options for you. 

By Renée Malyon, Physiotherapist, Mindfulness & Somatic Trauma Therapist  

Facing a cancer diagnosis is a life-altering experience that brings with it a multitude of physical and emotional challenges. As medical advancements continue to improve cancer treatment outcomes, the significance of integrating Physiotherapy rehabilitation into the care plan of cancer patients has gained substantial recognition and research backing. 

Ideally it would be part of everyone’s cancer journey, so we’re delighted to be able to restart our cancer rehabilitation service here at Auckland Physiotherapy. Kirsten will now be providing PINC and STEEL certified cancer rehabilitation in 1-1 sessions and group classes. 

In this blog post, we'll delve into the essential reasons why exercise and Physiotherapy have been shown to be incredibly beneficial for individuals navigating their cancer journey. 

Inclusive Programs for All Stages:

The PINC and STEEL programs have emerged as beacons of hope for people with cancer, embracing individuals from the initial diagnosis to those 25+ years post-diagnosis. This inclusivity underscores the understanding that exercise and rehabilitation are essential not only for recovery but also for enhancing long-term quality of life. It’s never too early or too late to start.

Embarking on cancer treatment is daunting, but early intervention through Physiotherapy can provide a sense of preparedness and understanding. Starting rehabilitation prior to surgery or other treatment can equip you with tools to counteract and manage potential challenges, ultimately facilitating a faster recovery process. 

Remaining physically active during cancer treatment is paramount. Physiotherapy helps to reduce pain, increase energy levels, minimise side effects, prevent complications, and alleviate stress and anxiety. It counteracts the adverse effects of inactivity, enabling you to maintain your strength and resilience throughout treatment.

Post-surgery and treatment can bring various physical hurdles. Physiotherapists specialise in identifying these challenges and designing interventions that address specific issues like pain, strength reduction, body image concerns, and fatigue. By reintroducing movement and exercise, secondary health conditions can be prevented, and the likelihood of cancer recurrence reduced.

Individually Tailored Treatment:

Cancer rehabilitation extends beyond medical treatment by acknowledging the importance of holistic well-being. With a focus on empowering you to regain control of your life, Physiotherapists create bespoke exercise regimens that cater to your specific needs and limitations. This personalised approach ensures that rehabilitation aligns with your unique condition, treatment trajectory, and goals. Some of the benefits of engaging in rehabilitation include:

• Restoring Strength, Flexibility, and Confidence:
  • Cancer and its treatments can sap physical strength, flexibility and fitness, leaving you feeling disconnected from your own body. Physiotherapy interventions work wonders in helping you regain lost physical capacity and as a result, a renewed sense of confidence in your body often follows.

• Boosting Energy Levels and Combatting Fatigue
  • Fatigue is a prevalent symptom faced by many cancer patients, making even simple daily activities challenging. Whilst you may initially feel that you don’t have enough energy for additional exercise, research shows that engaging in targeted exercises under the guidance of a qualified therapist can increase energy levels. This enables you to better manage your daily routines and maintain a semblance of normalcy during treatment and beyond.

• Alleviating Pain and Muscular Tension
  • Cancer-related pain and muscular tension can be debilitating. Physiotherapists employ a range of techniques and exercises to alleviate pain and release muscular tension. These interventions not only improve your physical comfort but also contribute to a more positive outlook on your recovery journey.

• Empowering Self-Care and Long-Term Recovery:
  • Physiotherapy sessions impart patients with invaluable knowledge about exercises that can enhance their recovery and prevent long-term complications. By becoming  an active participant  in your rehabilitation, you are empowered to take control of your well-being beyond the clinic. 

In summary, the role of Physiotherapy rehabilitation as part of a cancer journey is nothing short of transformative. We can offer hope, strength and a roadmap to recovery. With each session we can support you to take a step closer to reclaiming your life from the clutches of cancer. It really is making better lives possible. 

If you’d like to find out more about our cancer rehabilitation service click here or you can book a complimentary call with Kirsten to discuss your needs.

We have been approved funding for a group cancer rehabilitation class. We're looking for 5 women to join our first group. The classes start on Tuesday 17th October at 12.30 for one hour and will run once per week for 6 weeks. Cost for the classes is covered by the PINC & STEEL Foundation. 

To be eligible for the group: 

• Have had any cancer diagnosis anytime in the last 25 yrs 
• If your diagnosis was recent you must have completed your cancer treatment 
• Want to improve your physical health - strength, mobility and fitness
• Be able to commit to the full 6 weeks of classes
• Be able to attend a 1-1 session with Kirsten prior to starting the group (funding is not guaranteed for this appointment but could be available)

If you think this class could be for you please book a complimentary call with Kirsten to discuss your situation.

The recovery shorts/ leggings help to speed up your post-pregnancy recovery and:

• Regain your pre-baby body shape
• Recovery from C-section or perineal trauma
• Abdominal Muscle Separation (Diastasis Rectus Abdominus Muscle DRAM)
• Increase stability and mobility

If that doesn't convince you, here are seven compelling reasons why you should consider choosing SRC Recovery Compression garments:

1. SRC Recovery Compression garments are meticulously designed with a focus on women's specific needs. Developed in collaboration with an obstetrician, these garments undergo extensive research and development to cater to post-delivery recovery requirements. The patented design incorporates Anatomical Support Panels (ASP) strategically placed within the garment to provide precise compression, targeting conditions such as perineal wounds, stitches, C-section recovery, and abdominal muscle separation.
2. These anatomically tailored support panels ensure consistent compression during physical activity. Achieving this is made possible through True Cross Compression, where each fabric layer is cut on different planes, ensuring compression effectiveness during any movement.
3. SRC fabrics are distinctively designed and manufactured to address postnatal conditions, enhancing postpartum mobility and pelvic muscle function. These fabrics are exclusively produced for SRC and undergo rigorous testing, ensuring outstanding quality, maximum support, comfort, and moisture-wicking properties.
4. SRC fabrics are rigorously tested for durability. After subjecting both SRC fabric and a leading competitor's fabric to 100 wash cycles, the compression properties of the SRC fabric remained intact, whereas the competitor's fabric experienced significant shrinkage and reduced stretch resistance after only 50 washes. SRC fabric maintained its high level of compression even after 100 wash cycles.
5. SRC Recovery Compression garments offer gentle medical-grade compression, preventing muscle deactivation and enabling 24-hour wearability. This means you can comfortably wear them day and night, benefiting from continuous support and pain relief. Unlike shapewear with medium to high compression, SRC garments promote muscle activation.
6. These garments are exceptionally convenient and comfortable, as they do not incorporate adjustable buttons, Velcro, zips, or clips that require constant adjustments during wear. SRC Recovery garments are available in three lengths: Knee (offered in 9 sizes), Mini (available in 7 sizes), and Leggings (available in 7 sizes).
7. The SRC Recovery range is designed not only to address common post-delivery conditions during the initial 10-12 week recovery period but also to serve as a versatile garment that can be used for exercise and aesthetic purposes under fitted clothing for years to come.

For the best fit and performance, it is recommended to have someone else take your measurements, as proper sizing is crucial for the garment's effectiveness. You can find a helpful video and size chart on our website. If you need further assistance or advice, please do not hesitate to contact our reception at 093664880 or reach out via [email protected].

Serves 2, Prep; 10 mins plus 1 hour chill, Cook; 15 mins

What you need:

2 salmon fillets (125g each)

100g quinoa, cooked

1 zucchini

1/2 tbsp. olive oil

1 garlic clove, crushed

70g sundried tomatoes, rinsed, chopped

Salmon Marinade:

2 tbsp. tamari

1/2 tbsp. olive oil

1/2 tsp. paprika

1/2 tsp. hot paprika

1 tbsp. rice vinegar

1 tbsp. black sesame seeds

chilli flakes to taste.

What you need to do:

Mix together the ingredients of the marinade and cover the salmon to marinate for about 1 hour.

While the salmon is marinating, cook the quinoa and spiralise the zucchini.

Heat the oil in the pan, add the crushed garlic and fry for 1-2 minutes. Add in the zoodles and stir occasionally until it softens, but still firm, for about 3-4 minutes. Towards the end add the chopped tomatoes, and season with salt and pepper, to taste.

Heat the oven to 250C and place the salmon on a baking tray. Bake for about 7 minutes.

Remove the salmon from the oven to rest for a moment and in the meantime pour in the salmon juices into the quinoa, mixing well.

Dive the quinoa and zoodles between plates, then place the salmon on top, sprinkle with chilli flakes to srve.