Mini Roast Vegetable Frittatas – Waterloo Nutritionist

Mini Roast Vegetable Frittatas – From your Waterloo and Brighton-Le-Sands Dietitian. 

Serves: 6 

Time: 45 mins

Mini frittatas are not only delicious and extremely simple to make, but they also make the perfect satiating afternoon snack, containing protein, healthy fats and lots of high-fibre veg. The beauty of this recipe is that you can add or substitute any vegetables that you like – think capsicum, zucchini, leek, mushrooms, tomatoes or broccoli – making it a great way to use up any old vegetables sitting in the fridge at the end of the week. You could also add different herbs, such as sage or thyme, or even add a teaspoon of polenta to each muffin section before adding in the egg mixture. 

Ingredients:

• ½ medium butternut pumpkin (or sweet potato)

• ½ Spanish red onion

• ½ fennel bulb

• ½ cup cauliflower florets (or broccoli)

• 1 garlic clove, finely chopped (optional)

• 1 cup chopped English spinach 

• ~6 free-range eggs

• ½ cup low fat milk

• 3 tbsp. crumbled goats cheese or feta

• 1-2 tbsp. extra virgin olive oil

• Thyme

• Pinch of salt and pepper to season

Method:

1. Preheat oven to 175°C and thoroughly wash the vegetables. Roughly chop the cauliflower and onion, dice the pumpkin into ~1cm cubes, and slice the fennel longwise into thin strips. 

2. Place the veggies on a baking tray and with the garlic, thyme, salt and pepper, and drizzle with 1-2 tbsp. extra virgin olive oil, tossing the vegetables to ensure they’re well covered. Roast the vegetables in the oven for 15-20 minutes or until the vegetables are tender and slightly golden brown.

3. Remove the vegetables from the oven and distribute evenly into a muffin tray lined with baking paper, as well as the spinach and goats cheese/feta. If you have any vegetables left over, simply use them later on in a salad! 

4. Lightly whisk the eggs and milk together and pour the mixture into each muffin hole until 2/3 full. Note: You may need more or less eggs depending on the size of your muffin tray and how much filling you add.

5. Place the muffin tray into the oven and bake for ~15-20 minutes or until the egg mixture is set and golden. Enjoy! 

Caris Walsh, Dietitian and Nutritionist.

Clever Spines is a passionate health care group looking at improving the function of humanity through a proactive health ethos. In a world built on stress, deconditioning of the human frame and immobility, we are looking to improve the function of the central point of the human body, the spinal column, through chiropractic, massage, pilates and a healthy outlook towards exercise and diet. Our practitioners are passionate, educated and happy to be providing Waterloo, Zetland, Redfern and Brighton Le Sands residents and surrounding suburbs with high standards of allied health care including our dietitian and nutritionist Caris Walsh.

Waterloo Pilates – enhancing your mental health

Pilates at Waterloo Chiropractic and Sports Massage – enhancing your mental health !

At Waterloo Pilates, we are cognisant that an estimated one in five adults experiences a form of mental health condition in a given year. Approximately 1 in 25 experience a serious mental illness in a given year. Most of us will experience an anxiety disorder, such as post-traumatic stress disorder, obsessive-compulsive disorder or attention disorder in our lifetime.

So what does this mean ? It means two things to us:

  • We are likely to interact with patients who are either diagnosed or battling in a mental health area
  • We are a supportive adjunct service to your mental health only and will assist you to find a professional to help should you need and want it

We also understand that our role is not about diagnosis or prevention of mental illness, it is more so to provide support and an environment that enhances your spinal health through guided strength and condition. With the right application of time and your “effort” over time, the accumulated affect of exercises and progressions means you can gain the extra benefits of guided and specific exercise.

What do these statistics have to do with Pilates?

Largely pilates allows clients to see where their deficiencies lie and where their strengths are. In time this allows our patients to focus and challenge their minds in a healthy, positive & productive way. During pilates, (which would have to be one of the healthiest past times you can choose) you have to engage mind & body to perform challenging movements, therefore your mind has no choice but to concentrate on the task at hand. This creates re-organisation of the motor cortex, stimulates the central nervous system & produces happy hormones. Over time, pilates assists with self discipline & control, creating a form of ‘mind’ healing & improvement in mental well being.

 

banner-1

 

 

By Robyn Higley – Pilates Instructor – Waterloo Sports Massage clinic.

Clever Spines is a passionate health care group looking at improving the function of humanity through a proactive health ethos. In a world built on stress, deconditioning of the human frame and immobility, we are looking to improve the function of the central point of the human body, the spinal column, through chiropractic, massage, pilates and a healthy outlook towards exercise and diet. Our practitioners are passionate, educated and happy to be providing Waterloo, Zetland, Redfern and Brighton Le Sands residents and surrounding suburbs with high standards of allied health care including our dietitian and nutritionist Caris Walsh.

Ben Foley (D.C.) – Meet your Waterloo Chiropractor

Why I love being a Sydney chiropractor?

 

As a Sydney chiropractor, I get to interact with people every day, use my hands, (not sit at a desk!), and promote health and wellbeing to all of my lovely patients! Chiropractic treatment methods are affective, common sense, have stood the test of time and NOW scientific design – for example please read the following : https://www.ncbi.nlm.nih.gov/m/pubmed/27712027/

Our profession, amongst other musculoskeletal professions continually demonstrate the evidence for manipulative therapy – something chiropractic has perfected for over 120 years.

 

 

Favourite stretch to give for low back pain?

 

Seated gluteus stretch. I like this stretch because it is so easy for everyone to do, since we all spend some part of our day in a seated position.  The glutes are implicated in low back pain in some way, either poor quality of muscle, trigger points, shortened muscle tissue and underactive muscles/poor endurance.

 

img_9058

 

Best exercise for strengthening your spine?

 

Bird-dog, it’s a great one for everyone as it trains the posterior chain in spine neutral. The muscles of the posterior chain maintain our posture so muscular endurance in these muscles are vital. It also enhances spinal awareness with some very basic progressions and immediate affects are observed.

 

Pilates: Balance, strength and discipline all rolled into a beautiful conditioning philosphy !

 

Favourite case?

 

I don’t have any one single case – my favourites would be headaches/migraines (Generally where they have battled for years with these headaches and I am a last resort because of fear mongering about chiropractic care from a close friend or loved one) and we have had a great result by treating the underlying biomechanical problems in the neck and upper thoracic spine. This type of case highlights how spinal dysfunction can lead to major impact on your day to day life. I also enjoy the chronic extremity cases (some of my patients would know how much I love grabbing an old ankle or shoulder injury and getting stuck into it!).

 

How to approach your day to make sure your spine is protected from the affects of long term sitting?

 

Get micro-breaks. Walk to work, set timers/reminders/post-it notes whatever you can to take those breaks every 45 minutes – 2 hours, take your lunch break, walk home from work, take the stairs! Move, Move and Move some more !

 

Yours in Spinal Health and building Clever Spines @ Waterloo and Brighton Le Sands Chiropractic

 

Ben Foley (D.C.)

Clever Spines is a passionate health care group looking at improving the function of humanity through a proactive health ethos. In a world built on stress, deconditioning of the human frame and immobility, we are looking to improve the function of the central point of the human body, the spinal column, through chiropractic, massage, pilates and a healthy outlook towards exercise and diet. Our practitioners are passionate, educated and happy to be providing Waterloo, Zetland, Redfern and Brighton Le Sands residents and surrounding suburbs with high standards of allied health care including our dietitian and nutritionist Caris Walsh.