Setting Intentions for the Season of Over-Indulgence (by Vicki Morley)

What is your mindset for the Christmas season? Are you going to go all out and suffer later? Will you enjoy yourself with just a couple of indulgences? Are you following a food and drink plan that needs to be strictly adhered to? Or are you just going to go with the flow and see what happens?

If you set an intention it is more likely you will stick to the plan. Can you set an intention to have a glass of still or sparkling water between each alcoholic drink? For example: “I intend to drink 4 beers with a water in between each one and some healthy snacks steering clear of the party pies and taking a taxi home”

Regardless of which intention you have, preparation is key for work functions, family BBQ’s, Christmas Day, fun with friends and the inevitable beach picnic.

Here are some tips to help or ponder!

  1. Plan your drinks and food
  • Alcohol contains a lot of kilojoules and these can pile up especially if it’s a long day. Could you change to something more hydrating like a vodka/gin and soda or a vodka and fruit based punch with soda?
  • Could you be prepared with light beer instead of heavies?
  • Need to take a plate of nibbles? Avoid the fried food, pastry delights and fatty meats. Try keeping the red and green theme with some green pistachio nuts with a sprinkle of organic red cranberries or red capsicum sticks with a green spinach, basil and cashew pesto. Use vegetable sticks, baked red capsicum cups or use zucchini instead of crackers.
  • Eat before the party so you won’t be tempted by too many snack foods
  1. Love Your Liver.
  • Have plenty of liver loving foods like the Brassica family which boost the liver’s ability to activate Glutathione and eliminate the toxins we consume and the hormones we have finished with. Try some kale, radish, broccoli, cauliflower, Brussels sprouts, collard greens and cabbage to activate your liver enzymes into action! Kick start the liver’s phase two pathway with some warm water and lemon in the morning before breakfast. B-Vitamins increase your energy and help liver metabolism so over the festive season a B-vitamin supplement may help the liver enzymatic pathways to break down and detoxify alcohol.
  1. To Ponder 
  • While getting ready for your party night have a think about all the products you are asking your skin to absorb. Shampoo, conditioner, face cleanser, toner, moisturiser, foundation, bronzer, tanning cream, powder, eyeliner, eyeshadow, lipstick (and that’s just the guys!). It’s a scary thought to add up the number of items we have added to our skin over the years, add in some plastic, environmental toxins, top it up with some Christmas cheer and our poor livers are expected to cope with it all at once!
  1. Family
  • Love them or not Christmas brings everyone together! It can be a beautiful time together filled with happiness and laughter and it can also be a time for sadness and drama. This year instead of reaching for the bottle or the Roses chocolates to soothe the latest drama, find yourself a spot under a tree or in a quiet broom closet! Close your eyes and relax your jaw. Draw in the breath for 4 seconds, hold it for 7 seconds and release and breathe out for 8 seconds. Repeat for 4 cycles or as many as it takes to refresh yourself and head on back in to the party! Include this in your daily life as a moment of time for yourself in this busy world we live.
  1. And relax….
  • Take time out. If you’ve survived the party and are ready for relaxing, try a simple soak in the bath with detoxifying Epsom salts. Or if you don’t have a bath try a foot soak in a bucket of water. Start small you may only need a ¼ cup per bath at the start and build up to a cup or two once or twice a week. A large box of Epsom salts is only a couple of dollars from the supermarket or pharmacy so a very cheap way to help your body out especially over Christmas. In water Epsom salts break down to Magnesium and Sulphate and these are absorbed through your skin. Without adequate Sulphur, Glucose metabolism becomes defective (by the way the best sulphur foods are eggs, garlic, cabbage and onions). The Magnesium in Epsom Salts helps you relax your muscles and loosen stiff joints. What are you waiting for!

And lastly if you need any ideas to keep the elf on the shelf busy for 24 days, CLICK HERE .Have a wonderful Christmas, be mindful, be safe and have a happy healthy holiday break.


Vicki Morley is the In-House Nutritional Medicine Practitioner at Fairlight Chiropractic. She has a Bachelor of Health Science in Nutritional Medicine from the Endeavour College of Natural Health. Vicki believes in keeping up to date with all things nutrition and has furthered her training as an NLP practitioner and a GAPS practitioner. Vicki enjoys working with all aspects of natural health and is a firm believer in functional medicine and that we need to treat the whole person. She believes that every individual is unique and she inspires her clients to achieve their optimal health and wellbeing. CLICK HERE for more details and appointments

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7 Signs You Might Need Custom Made Orthotics

We tend to think only about spines when we think about the Chiropractor. Why then, is this Chiropractor writing about feet??

Although Chiropractic care is all about improving spine and nervous system function, the platform that all this sits on, is your feet! Your feet are your foundations and if they don’t provide a stable, flexible and even base then this seriously affects your ability to have a sound spine and nervous system. It can impact on your balance, co-ordination, fatigue levels, risk of injury and problems can transmit up the spine to the knees, hips, pelvis and even your jaw.

Check out the 7 things which can indicate you might need orthotics;

1. Uneven shoe wear
2. Foot, ankle or arch pain

3. Bowed Achilles tendon (looking at it from the rear it should be straight)
4. Knocked knees
5. Pelvis unlevelling
6. Turned out feet- Charlie Chaplin style.
7. Flat feet- check out your wet footprint.


Custom orthotics have been proven to reduce standing fatigue, improve golf swing, improve jump heights in sport, improve foot comfort, reduce knee injuries, improve foot alignment and improve balance.

The Solution

I knew that I needed custom orthotics, and it was looking like my children had paddled in a similar gene pool. So I went to work researching the systems available world wide. I wanted something with a great scientific background, accurate, easy to use and with a high quality, long lasting, purpose designed product.

The good news is that I found a system which met all my requirements and had an amazing customer support and guarantee program.

The best news is that these are functional, 3-arch orthotics which don’t just support the structure of your foot they improve how it moves and works.
We use the Footlevelers custom orthotic scanning system. Footlevelers have been providing custom made orthotics for over 65 years!

Creating your custom orthotics is a simple process of scanning your feet with  state of the art technology, assessing the cause of the problem and then selecting the best orthotic for your needs. Orthotics are now comfortable, easy to use and are available for everything from thongs to high heels, work shoes to running spikes.

 Throughout November we’re offering FREE FOOT SCANS,usually worth $65. Have your feet scanned today. Call (02) 9949 3800.

Dr. Andrew Iggo is in private practice in Sydney, Australia. Working from state of the art premises in Fairlight, his focus is on providing not only relief from pain, but correction of function and the provision of wellness care for families and individuals. With a young family of his own comes a natural inclination toward the care of kids and Mums-to-be. A strong sports and dance background also give him a unique perspective on performance enhancement and injury recovery. We are sure you’ll be in great hands.

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Are You and Your Family Fine Upstanding (Upright) Citizens?

There are lots of discussions out there right now about the posture of phones, computers and electronics. And let’s face it you’d be right in considering it all boring and ‘ho hum’, especially if you look at them  in the traditional light. But there may just be a whole lot more to the equation than anyone imagined.

Look below for the critical  things to check in your phase of life so that you can live better, faster and stronger!

Was Your Granny a Genius?

Remember the old days of being told to sit up straight at the dinner table, playing a musical instrument or perhaps even in the classroom? My Granny used to be pretty keen on this- just ask my poor derriere. In the main those days have gone, but the logic behind them is now stronger than ever. The research on posture and health has leapt ahead recently with a focus on how it impacts the messages that change brain function in all sorts of ways.

Have a look at the chart below and you’ll see what I mean. This is just the tip of the iceberg for some of the impacts your family’s posture can have on their life, happiness and success. Start at the green box on the left that says Joint, Muscle, Body Balance.


Posture affects the messages that change the brain function in all sorts of ways


The 3 green boxes are what Chiropractic care targets, but you can create positive inputs into your life by practice and repetition, both of which install habits that positively boost your position and location in space. You can see how important posture is on many of the things that we all struggle with on a day to day basis.

Your brain is literally programmed to experience different emotions based on your posture. You think different things about others based on their posture. The best part is you can influence these things by practicing the way you sit, stand and hold your body. Initially it may feel a bit strange or even forced, but hang in there and reap the benefits.

For the Mums and Dads out there… posture is a learned pattern as much as it is an innate process. If your norm is hunched over and head forward what do you think junior will perceive as “normal”? It runs in families in a similar way to dietary habits. We seem to be happy to blame our health on bad germs, bad genes or bad luck, when bad habits are probably the most important factor. So set yourself and your kids up for a better future-shoulders back, head up, smile and away we go.

Posture through the ages….The key stages and risks for posture changes



If you find that being upright in your posture is hard work then it strongly suggests that something is not working well. That something is almost certainly your spine. Normal posture should not be hard work it should be, well, normal! You may need your brain patterns of ‘normal’ reset to a better place especially if you have had years of poor posture or outside forces negatively influencing your posture. Even when you are not experiencing pain there can be changes in spinal function that upset your body’s ability to position itself in space.

That’s where the Chiropractor comes in. Few people realise that when you receive a Chiropractic adjustment (correction) not only does your spinal, nervous system and muscle function improve, but your brain is re-programmed to a new normal. Over time, with corrections to your “normal” your body becomes more balanced, upright and spinal shapes can even change.

So make the effort to create an environment that enhances your posture at home as well as work. Get your spine checked as a matter of course-don’t wait until there is a major crisis at hand.

Dr. Andrew Iggo is in private practice in Sydney, Australia. Working from state of the art premises in Fairlight, his focus is on providing not only relief from pain, but correction of function and the provision of wellness care for families and individuals. With a young family of his own comes a natural inclination toward the care of kids and Mums-to-be. A strong sports and dance background also give him a unique perspective on performance enhancement and injury recovery. We are sure you’ll be in great hands.

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