Welcome back to corehealth!
This month’s success story is about a true Australian legend who we all admire so much here at corehealth!
Get some tips for getting more active as you age in this months article.
Read up on all the news regularly happening here at corehealth!
This months recipe is celebrating the Chinese New Year, with an Asian salad!
Welcome to 2017! We’re sure that this year is going to be even bigger and better than last year and we hope that everyone will continue on the journey with us. From the team at corehealth, we will always be here to support you and be your biggest fan!
A Valentine’s Day special for all the lovebirds – book an hour massage for your partner/friend/family member and we will treat you and your loved one to a movie on us!
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“Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.”
– Mark Twain
Success Story – Alan Ferris
– Pictured: commanding officer of the Destroyer HMAS VENDETTA
This month we have the pleasure to share with you the impressive success story of an awarded Australian – Alan Ferris.
Alan first joined the corehealth family in August 2016 with a referral from his general practitioner for rehabilitation of lumbar spine degeneration causing stiffness and aching. Being a very active man in his early 80s, the symptoms he was experiencing through his lower back was affecting his daily life and he wanted to do something about it before it worsened. And so the first person he met was Amir *cue scary music*
During his first meeting with Amir, Alan mentioned that he was also experiencing osteoarthritic pain through his right knee which was affecting him playing lawn bowls and gardening. Alan had had an arthroscopy on that knee a few years prior. A thorough body assessment was performed and both Amir and Alan came to an agreement that the solution was a combination of physiotherapy treatment to improve his pain levels, and clinical Pilates and exercise physiology to build up his core strength as well as improve the musculature around his knees.
It was also from this first meeting that Amir and Alan found multiple common interests and experiences. We found out that Alan has lived a very interesting life. He was only 13 years of age when he joined the Navy through the Royal Australian Naval College as a cadet Midshipman. He served in the Australian Navy for most of his adult life and was promoted to Commander of a Daring class Destroyer in 1973 (HMAS Vendetta), which he considers one of his highest achievements. He served in the Australian Navy all around the world, including Vietnam in 1968 where his ship was mistakenly attacked by an American aircraft causing severe damage and many casualties on-board. He retired from naval life in 1976, lived on a small farm near Nowra in NSW, was a ‘house father” to two young daughters and worked as a part time teacher and coordinator of an education program for unemployed youth. In 1981, Alan moved to Darwin to become the Chief Officer of the Northern Territory Fire Service. From 1986 till 1996 Alan worked with the Country Fire Service of SA based in Adelaide, retiring as its CEO. Alan tells us he enjoyed serving in the Australian Navy but unfortunately this was where he began to experience his ongoing lumbar spine issues after being in an accident where he was run over by a vehicle in Singapore in 1964.
Pictured left: Alan at age 14 in 1949 at the Royal Australian Naval College, Pictured right: Alan at age 60 as Chief Officer of the SA Country Fire Service
Since commencing sessions here at corehealth, Alan has made tremendous improvement in terms of strength and therefore reduction of his original symptoms. He is mainly pain free through his spine and has returned to playing lawn bowls without any aggravation of his knee. Alan has commented on how much stronger he is feeling throughout his body and how much better he is moving overall. Even though the exercises he is performing are quite tough, he states that he has been enjoying his sessions very much and is very pleased with his progress. He has been a pleasure to work with, always positive and motivated during his sessions and full of exciting life experience stories and adventures. From all of us at corehealth, keep up the good work! Thank you to Matt, Celine and Stephanie who have been predominantly working with him for the past few months towards achieving his goals. We hope that you continue to live life to its fullest Alan!
– Written by Michelle Lee
Exercise and Age: Does the type of exercise activity I participate in matter?
– By Celine Tan
We are all aware that we should try and keep an active lifestyle from a young age. But does the type of exercise we engage in matter for each age group we fall under?
Research has shown that the types of exercise we engage in would have a great impact on our bodies in the future. For example, children and adolescents should engage in exercises that help build bone mass and muscle strength, while the elderly should focus on balance and agility exercises for falls prevention purposes.
Health professionals have recommended that the best time to build muscles and bones is between the ages of 18 – 35 years, and as such we should participate in more high-intensity exercises and weight-bearing exercises. It should be noted that even though we are at our peak of our physical health at this age group, we should be smart about the types of activities we participate in and the intensity of these activities to prevent any instances of injuries or overtraining.
Between the ages of 36 – 65 years, maintenance of our physical fitness is key as we start to lose muscle mass and experience general ‘wear and tear’ of our bodies. It is also important to maintain some form of aerobic fitness to aid in our cardiorespiratory function.
As we pass the age of 65 years, falls prevention would be the main aim and as such exercises should focus more on improving balance, maintaining flexibility and gait. Activities such as tai chi or yoga are highly recommended as they are low impact and will help improve one’s posture, mobility, flexibility and balance.
However, there are exceptions to the general guidelines of exercises as outlined above especially for individuals who have been extremely active throughout their lives. For instance, there are individuals who are still participating in intense cycling activities or running marathons at the age of 60. Despite this, we should still ere on the side of caution and exercise according to our bodies abilities.
Christmas/New Years Holiday!
We all enjoyed our holidays greatly here at corehealth and filled them to the max with adventure and lots of down time! As everyone I’m sure we had our fair amount of Christmas indulgence and enjoying the sun as much as we could. From Japan, to Melbourne, to Kangaroo Island, to the Riverlands and to the Yorke Peninsula, we were all spread out enjoying ourselves! We all hope you had an amazing and joyful Christmas and New Year, here’s to 2017 and may it be even better than the last! Enjoy some of the photos that we took on our break and ofcourse Amir’s amazing photography skills on his trip to Japan.
Soy-glazed Pork Fillet with Cruncy Noodle Salad
Indulge in this healthy yet delicious Asian Pork and Crunchy Noodle Salad!
2 tablespoons honey
1/4 cup (60ml) kecap manis
1/4 cup (60ml) light soy sauce
2 teaspoons peanut oil
2 (about 650g total) pork fillets, halved
Crunchy noodle salad
200g snow peas, thinly sliced
2 Lebanese cucumbers, peeled, seeds removed, cut into 5cm batons
3/4 cup sliced coriander leaves and stems
1 long red chilli, seeds removed, thinly sliced
Finely grated rind and juice of 1 lime
1 tablespoon peanut oil
1 tablespoon fish sauce
100g packet fried noodles
Step 1. Simmer the honey, kecap manis and soy in a small saucepan over medium heat for 4-5 minutes or until thick and syrupy.
Step 2. Heat the oil in a large frypan and cook pork over medium-high heat, turning, for 4 minutes. Pour over soy glaze and cook, turning, for a further 4 minutes or until pork is coated in glaze, being careful not to burn it. Transfer pork and pan juices to a bowl, cover with foil and rest for 3 minutes.
Step 3. For the crunchy noodle salad, blanch the snow peas in a pan of boiling salted water for 30 seconds. Drain, refresh in cold water and drain again. Just before serving, toss snow peas together with remaining salad ingredients.
Step 4. Divide the noodle salad among plates and top with pork slices. Serve immediately.
– Suggested by Marissa Carter