2 May 2024
Unlocking Relief: How Clinical Pilates Alleviates Low Back Pain

Introduction: Low back pain (LBP) is a prevalent and debilitating condition that affects millions worldwide, impacting daily activities and overall quality of life. In this comprehensive guide, we'll explore the efficacy of clinical Pilates in managing and preventing LBP, delving into its principles, benefits, and debunking common myths. Understanding Low Back Pain:  LBP can stem […]

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28 March 2024
Quinoa sushi

SERVES 4 | PREP TIME 15 MINUTES | COOK TIME 25 MINUTES INGREDIENTSFor the quinoa:1⁄2 cup quinoa1 cup water1 tbsp vinegar1 tsp saltFor the sushi filling:1 carrot, peeled1–2 spring onions1 avocado200 g raw, smoked orcooked salmon (or a185 g can of tuna), orcooked chicken, porkor beef (optional) For the sushi dressing:1 tsp finely grated ginger1 […]

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28 February 2024
Garlic Roasted Mushrooms with Walnut Crumble

SERVES 6 | PREP TIME 15 MINUTES | COOK TIME 2 MINUTES INGREDIENTS12 medium portobello mushrooms150 g blue cheese or feta, at room temperature2 cloves garlic, finely chopped1 tsp fresh or dried rosemary or thyme, finelychopped (optional)1⁄4 cup walnuts, chopped into small pieces METHODPre-heat your oven to 180°C for fan-assisted ovens(200°C for regular bake ovens). […]

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19 December 2023
Spiced Roast Pumpkin and Cashew Salad

SERVES 4 | PREP TIME 15 MINUTES | COOK TIME 20 MINUTES INGREDIENTS1⁄2 pumpkin (about 1 kg)2 tsp curry powder1⁄2 cup chopped cashews1⁄2 cup natural yoghurt2 tbsp olive oil1 tsp salt2 cups roughly chopped leafy greens (babyspinach, baby kale, etc.)Freshly ground black pepper METHODPre-heat the oven to 200°C fan (220°C regular).Line an oven tray with […]

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24 November 2023
Brain Power Salad

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 INGREDIENTSFor the roast cauliflower:1 cauliflower1⁄2–1 red onion1 tbsp olive oil1⁄4 […]

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20 October 2023
Potato Pancakes with Cottage Cheese

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 […]

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20 October 2023
Injury prevention in young athletes

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 […]

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15 September 2023
The Transformative Power of Physiotherapy for People with Cancer

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 […]

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24 August 2023
Baked Salmon with Zoodles & Quinoa

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 […]

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24 August 2023
Why YOU Need Strength Training in YOUR Life

Incorporating strength/resistance training into our daily lives As we age, we naturally begin to experience some reduction in lean muscle mass, strength and function, a process known as sarcopenia. Strength training, also known as weight or resistance training  is highly beneficial to everyone because it helps build strength, stability, endurance, preserves bone density and builds […]

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