This document contains information from Healthwise Clinic including their contact details, notices about closures over the Christmas period, and reminders about SMS appointments. It also contains articles on sun safety, watermelon health benefits and recipes, and tips for healthy eating and exercise over summer.

1. 44 Miller Street
North Sydney 2060
Telephone 8918 5100
Healthwise will be closed
from the 24th of December
12’ and are re-opening on
the 2nd January 13’.
Wise Health
SMS Reminders
Healthwise will be continuing to send out SMS
reminders for all patient appointments 24 hours
prior to the appointment time.
Occasionally technical can errors occur, which
may result in the SMS not being sent out for that
particular day. Please note these SMS are a
friendly reminder and if you would like to confirm your appointment to call the clinic directly.
All the team at Healthwise
wish you a very
Merry Christmas and a
Happy New Year.
Please note this is a no-reply service and if any
amendments need to be made to your appointment to call the clinic directly.
Watermelon
A holiday staple, this juicy fruit isn't just refreshing, it’s also packed with more of the cancer-fighting antioxidants Lycopene than any other fresh fruit or vegetable, plus its a good source of vitamin C.
SELECT IT: Watermelons don't ripen once picked; look for a pale-yellow patch on one side to show it’s vine
Summer 2012/13
Acupuncture
Brainwave
Optimization™
Chiropractic
Genetic Testing
Herbal
Medicine
Homeopathy
Iridology
Kinesiology
Live Blood
Analysis
Lymphatic
Drainage
Myofascial
Release
Naturopathy
Nutrition
Osteopathy
Psychological
Counselling
Remedial
Massage
Sports Injuries
-ripened. Watermelons are 92% water, so those heavy for their size are probably juicier.
Sun safety
UV
UV is a major cause of sunburn but the UV spectrum has other effects, both beneficial and
damaging to human health such as UVB exposure inducing the absorption of vitamin D. Too
much however, may lead to direct damage resulting in sunburn and skin cancer
SPF
determines how long one can stay in the sun. SPF 15 sunscreen allows you to stay in the sun
fifteen hours (i.e. fifteen times longer) without getting sunburn. This can vary according to
the intensity of UV radiation throughout the day. Intensity of solar radiation varies considerably with time of day. During early morning and late afternoon, the sun's radiation intensity is diminished since it must pass through more of the Earth's atmosphere while it is near the horizon
Sunburn
Sunburn causes 95% of melanomas, the most deadly form of skin cancer.
In Australia, almost 14% of adults, 24% of teenagers and 8% of children are sun burnt on an average summer
weekend. Many people get sun burnt when they are taking part in water sports and activities at the beach or a
pool, as well gardening or having a barbeque.
Sunburn is also common on cooler or overcast days as many people mistakenly believe UV radiation is not as
strong. This is untrue – you can still be sun burnt when the temperature is cool.
STORE IT: keep it whole at room temperature for up to a week or, once cut, keep covered in the fridge for
Sun exposure that doesn't result in burning can still cause damage to skin cells and increase the risk of developing
skin cancer. Evidence suggests that regular exposure to UV radiation year after year can also lead to skin cancer.
a few days.
Watermelon Sorbet with Pistachios
1/2 cup Caster sugar
1/2 cup water
1.5kg seedless watermelon, rind removed &flesh chopped
1tbs fresh lime juice
1/3 cup dark choc chips
1/4 cup pistachios
Heat– sugar and water in a saucepan, stirring to dissolve
sugar. Simmer for 2 minutes; cool
Blend– the watermelon in batches,
then pass through a sieve and discard
the pulp. Stir in the lime juice and
cooled sugar syrup.
Churn- in an ice-cream machine, adding choc chips and pistachios for the
last minute. Put into a 10 x 20cm loaf
tin lined with plastic wrap. Cover and
freeze until firm. 6-8hours.
PREVENTION
Protect your skin
Watermelon,
Spinach &
Bacon Salad
For best protection, we recommend a combination of sun protection measures:
Slip on some sun-protective clothing – that covers as much skin as possible
Slop on broad spectrum, water resistant SPF30+ sunscreen. Put it on 20 minutes before you go outdoors and every two hours afterwards. Sunscreen should never be used to extend the time you
spend in the sun.
Inside this
issue:
1½tbs sweet chili sauce
1½tbs fresh lime juice
3tsp olive oil
140g baby spinach leaves
2 cups cubed watermelon
3 bacon rashers, cooked and cut into pieces
15g sliced red onions
Sun Safety
1
Slap on a hat – that protects your face, head, neck and ears
Seek shade
Pack a Healthier
picnic
Slide on some sunglasses – make sure they meet Australian Standards
2
Tips for a
Healthy Summer
Whisk– together the sweet chili cause, lime juice and olive
oil in a large bowel
Add– the spinach, watermelon, bacon and onion. Toss to
combine and serve
Hips and Calf
Muscles
3
Hormone:
Estrogren
-Prevention
Watermelons
The contents of this newsletter is not intended as medical advice, but is provided solely for information and educational purposes.
Please consult your health care practitioner if you have any questions.
Apply sunscreen liberally – at least a teaspoon for each limb, front and back of the body and half a teaspoon for the
face, neck and ears. Most people don’t apply enough sunscreen resulting in only 50-80% of the protection stated on
the product.
Sun protection and babies
4
Evidence suggests that childhood sun exposure contributes significantly to your lifetime risk of skin cancer. Cancer
Council Australia recommends keeping babies out of the sun as much as possible for the first 12 months.
For more information go to www.cancer.org.au
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Extra care should be taken between 10am and 3pm when UV levels reach their peak.
Applying sunscreen
-Prevention
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10 East Parade
Eastwood 2122
Telephone 9814 5000
Wise Health

2. Pack a Healthier Picnic
Hip and Calf Muscles
ICE IT RIGHT
The muscles located at the front of your hips collectively known as the hip flexors (because they raise your thigh when flexed) and
the muscles at the back of your calves (gastrocnemius, soleus, tibialis posterior) work very closely together. For this reason when
there is a problem with your hip flexors it effects the calves and vice versa.
To keep your Esky at or below 4°C store foods in resealable container or bags and surround
them with ice or frozen gel packs. If Space is tight, use frozen water bottles, which you can
thaw and drink from after they’ve chilled your food. Tip: don't fill water bottles all the way to
the top, allow room for expansion during freezing time.
When you get a hip or calf muscle injury it will usually effect one leg more to begin with and will restrict how long a stride you can
take. This happens because when your hip flexors (muscles at the front and top of your thigh) are stiff they are unable to stretch
fully when you move your thigh backwards when you are walking. In the case of stiff or injured calf muscles it becomes more difficult to move your leg backwards and make proper contact with your heel on the ground.
KEEP YOU FOOD FRESH FOR LONGER
Transport the Esky or chiller bag in an air-conditioned car, rather then the furnace-like boot,
and place it in a shady spot as soon as you arrive. Consider taking drinks in a totally separate
Esky or bag, to avoid having to open the one holding food as often.
There is an easy way to check and see if this is happening with you if you are unsure. The next time you walk on a straight path with
evenly sized and spaced squares of pavement see if your feet land in equal positions on each pavement square as you walk on, a bit
like the games kids play when they are trying not to step on the lines.
NO STRESS OUTDOOR DINING
If you find (as most will to some extent) that it is difficult to keep stepping in an identical place on each paver with your right and
left feet, the chances are that the hip and calf muscles are stiffer on one leg than the other. To begin with there maybe no discomfort in your short-stepping leg at all and if you are lucky you may be able to eventually equalize the relative tensions in your right
and left legs through daily stretching exercises alone.
Sure, picnic baskets look pretty, but they wont keep food properly cooled. Use them to carry cups, plates, utensils, napkins and other non-perishable supplies and use an Esky or chiller bag for the rest of your gear.
If you ignore your uneven stride and do not use corrective stretching exercises each day you will progressively
stiffen further until you do start to notice pain when walking in your hip/groin area and your calf (or maybe even
injure them). If you are a regular runner or stretcher you are more likely to notice a developing problem early on
but if you are not you might not know how stiff your leg muscles are getting until you go to sprint across a busy
road during break in the traffic.
EAT WELL, LOSE WEIGHT
Want to save yourself the hassle of carting home leftovers, which also need to be kept cool? Avoid waste and overeating
– by only bringing the amount you need.
INSTANT CLEAN UP
I have torn my own calf muscles on 2 occasions doing just this and I have known plenty of others who have done
this too. It is painful and inconvenient but preventable.
Take hand sanitizer and moist toweletes incase you cant wash up. Pack plenty of extra utensils and plates, to avoid having to reuse an item
Tips for a healthy Summer
You can do a lot to safe guard your own leg muscles from tearing with regular massage and stretching. Your
lower back will benefit from these strategies too because your hip muscles join and move the bones in
your thigh, pelvis and lower back, in fact you may notice lower back pain before your hip or calf feels stiff.
Give it a go today and see if you can easily land your feet in even positions on pavement squares walking at a normal pace, if you
cannot it is time to do something now.
MIX IT UP
Blending fruit and vegetables
juicing, is preferable as you
get more fibre and Minerals.
AN APPLE A DAY
CHILL WITH TEA
Apple skins contain Ursolic
Sip some Liquorice tea for a
acid, a compound that may healthy treat. Which calms the
stave off weight gain
stomach and reduces blood
sugar
RETHINK YOUR SNACK
USE LAVANDER DROPS
Watermelon is more than just
a tasty dessert alternative or
salad addition. It contains high
levels of Lycopene which is a
valuable ally in the fight
against heart disease, as well
as preventing sunburn.
Ditch the chemical spray in favor of natural insect repellent.
A few drops of lavender oil
added to a base oil and
rubbed onto skin should keep
mosquitoes away
BE SEAFOOD SMART
SLEEP ON IT
SUNSCREEN RULE
Choose sustainable, local varieties of fish. They taste
fresher and are better for the
ocean
Cut out alcohol, sugar and
caffeine for a week and
sleep should come easier, if
you are having problems
sleeping
20 minutes is how long you
need to wait after apply sunscreen before going outside.
-Body and soul
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Check out Martin’s, Healthwise’s Massage & Acupuncturist blog at: http://pittwaterspirit.com.au/bodywork/
Love your liver during the silly season
With the festive season upon us yet again I thought it would be useful to provide some healthy tips to help get you through the silly
season. During the festive season we are more likely to be indulging in alcohol and rich, sweet and fatty foods, increasing the toxic
load for our poor livers to process. The liver is responsible for processing these nutrients and determines whether they are to be
used as energy, stored as fat tissue or eliminated from the body.
Festive foods often include fat-loaded meals, roasts, gravy, shortbread, rich puddings and chocolate. These foods are usually high in
refined sugars and fat, placing stress on both the liver and pancreas to digest and process these foods. The increased intake of saturated and transfats may also negatively impact cholesterol levels and ratios.
It is also customary to celebrate certain festivities with a cold alcoholic beverage, or for many people, a number of beverages! All
alcoholic drinks, including beer, wine and spirits are rich in carbohydrates and must be detoxified by the liver for elimination from
the body.
Herbal medicines such as Milk Thistle or St Mary’s Thistle, Globe artichoke, Schisandra and Turmeric are known to be hepatoprotective against damage resulting from oxidative stress and overconsumption of rich foods and alcohol. In addition our liver detoxification pathways require various vitamins, minerals and phytochemicals to ensure they function adequately. These include B vitamins, vitamin C, E, beta carotene, selenium, zinc, magnesium, choline, inositol, taurine and methionine.
Top Tips For Liver Health
Drink at least 2 litres of filtered water daily
Add ½ squeezed lemon or lime to warm filtered water preferably in the morning. This not only alkalises the body but stimulates the production of bile need to
breakdown fats and promote toxin removal.
Eat lots of liver friendly foods such as goji berries, garlic, onions, dandelion tea, organic green tea, turmeric, broccoli, cauliflower, brussel sprouts and beetroot
Take a good quality multivitamin with adequate amounts of B vitamins and antioxidants such as vitamin C, selenium, lipoic acid, grapeseed, resveratrol, etc
Take a good quality liver supplement daily. Ensure you double the dosage on days when alcohol and heavy food intake is high
Avoid heavily processed foods in favour of natural foods
Enjoy alcohol in moderation and as alcohol is dehydrating ensure adequate fluid intake between alcoholic drinks!
-Terrie Beresford - Healthwise Naturopath
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