This recipe makes roughly ½ cup tahini sauce in total, keep this refrigerated for 4 days. Recipe serves ~4
Ingredients

• ¼ cup tahini, hulled
• 2 tablespoons (or more) pure maple syrup
• 2 tablespoons milk of choice
• ½ teaspoon ground cinnamon (or more)
• Pinch of salt
• 2 cups of Rolled oats
• 600g plain low fat Greek yogurt, such as Chobani, Farmers Union or Tamar Valley
• 2 medium bananas, thinly sliced
• 4 Tbs (60g) dried sultans/raisins

 
Preparation

1. Stir tahini, maple syrup, milk, cinnamon, and salt in a small bowl or small measuring cup until smooth.
2. Divide oats into ½ cup per bowl and spoon 150g yogurt into each bowls centre. Divide banana among bowls and drizzle tahini mixture over. Top with raisins. Drizzle with more maple syrup, if desired.

• Tip to do ahead: Tahini mixture can be made 4 days ahead; cover and chill. Rewarm gently before serving.

Photo: Bon Appétit

Fibre is made up of the indigestible parts or compounds of plants, which pass relatively unchanged through our stomach and intestines. The main role of fibre is to keep the digestive system healthy, but did you know it can also help with stabilising blood glucose and cholesterol levels?!
 
How much?

• It is estimated that adults require at least 30g fibre daily, whereas children require 10g + their age (i.e. an 8 year old requires 18g/day).
• Due to possible nutrient interactions, regular intake greater than 50g/day is not recommended.

 
Types?
Soluble

• Slows gastric emptying, slows glucose absorption, binds to other nutrients which reduces the absorption, slows GI transit time
  • Dietary sources: vegetables, fruits, oat products, psyllium, lentils, dried beans, and soy products

Insoluble

• Adds bulk to the faeces, reduces GI transit time, and increases the water-holding capacity of undigested components
• Insoluble fibre is the most important form of fibre for keeping our bowels ‘regular’ and for preventing and controlling constipation.
  • Dietary sources: rice bran, corn bran, wheat bran, nuts, seeds, whole grain foods, and skins of fruits and vegetables

 
An adult could achieve 30g fibre in one day by eating naturally high fibre foods like:

• 1 bowl high fibre cereal such as sultana bran or branflakes
• Incorporating multigrain or wholegrain bread such as a sandwich
• 2 serves of fruit in the day such as fruit with skin on like apple or pears, fruits like oranges or kiwi fruit with fibre inside or a banana, fact the more ‘unripe’ the more fibre!
• 3 serves of different vegetables with dinner
• 1/2 cup legumes like 4 bean mix thrown in with a salad, a pasta sauce or stew
• 30g of nuts; raw or dry roasted, unsalted- as a snack

 
Tips

• It is important to drink enough fluid to allow fibre to do its job by absorbing fluid into the large intestine to ‘soften’ the stools, making them easier to pass. 
• Aim to drink at least 8 glasses of fluid daily – more on hot days and after strenuous exercise.
• Regular exercise is very important for good bowel function. Try to include a form of aerobic exercise, such as walking, riding a bike or swimming every day.
• Check in with Zara, the MYO Motion resident dietitian if you are concerned or following a particular diet plan such as gluten free or paleo, as it is much more challenging to achieve a good balance of fibre when food groups are restricted or removed.

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"Pain: An unpleasant sensory and emotional experience associated with actual or potential tissue damage, or described in terms of such damage". (International Association for the study of pain)

There can be many contributing factors to pain. Obviously we know that cutting our finger hurts, but if its a small cut, we soon move on, the skin heals and we forget about it. Sometimes however the pain doesn't go away, some people may even experience pain in a previously injured area while just thinking of the movement that caused the pain! 

If this happens to a larger body part we can have a problem. Around 80% of people will experience an episode of severe back pain during their life. For some this pain will continue and despite medical care they can end up debilitated with no where to turn. I.e there is nothing wrong with them, the pain is all in their heads.

In an effort to alleviate their pain, some will turn to long term pain medication use and the associated problems with that. Others will turn to alternative therapies, desperately hoping and believing that a friends anecdotal success will work for them. 

We understand pain, short term and chronic, many of us have been there and in some cases still live with chronic pain. Before spending your hard earned money on unproven therapies, come and talk to us. See how evidence based therapy is not cold or boring, we use massage, enjoyable movement and knowledge to help you get back to doing what you want.

Many people suffer from neck pain and/or headaches at some point in their lives. For those that experience neck pain more frequently however, it can interfere with their participation and enjoyment of activities of daily living.


Neck pain does not have to derive from a trauma, such as a fall or motor vehicle accident, but can also occur due to prolonged adverse loading secondary to sustained poor postures and muscle imbalances.
There are many muscles that attach from our trunk, ribs and shoulder blades to our neck. If these muscles are continually overworking, they can develop painful trigger points, reduce in length, restrict joint motion and increase compressive loading at neck joints. This can contribute towards the aching and tightness experienced in people’s necks. A small percentage of headaches derive solely from the upper neck segments and can occur in combination with tension-type headaches and migraines.
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Manual therapy such as joint mobilisations and massage can help improve people’s symptoms, however contributing factors such as poor postures, general activity levels, muscle imbalances and muscle strength and length issues, need to be addressed for improved longer term outcomes.
Following a competent assessment, your physio can help get you back to doing the things you love.

What a pain in the ass...
Pain occurring in the side of the hip, +/- down the leg, can be referred from your lower back or be the result of gluteal muscle dysfunction, particularly the gluteus medius muscle. The gluteus medius and minimus tendons attach onto the greater trochanter of your hip bone. One of their functions is to provide stability to your hip joint when standing on one leg. You know, like when you have to walk :)
For various reasons, the gluteal tendons can develop an inappropriate response to compressive load at their attachment site. Painful activities can include walking, running, stairs, sit-to-stand and lying on your side. This condition is often called “bursitis” of the hip however advanced imaging and surgical procedures have revealed a primary pathology (tendinopathy) of the gluteus medius and minimus tendons.
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One treatment option for gluteus medius tendinopathy is a corticosteroid injection, which can result in a significant reduction in symptoms for approximately 70-75% of people one month post-injection. Unfortunately, these effects can be short-lived, with symptoms often recurring 3-4 months later. Underlying causative factors, such as tendon remodelling, need to be addressed for long term resolution of symptoms.
Your physiotherapist will perform a thorough assessment to determine the source of your symptoms (lower back or gluteal tendon) and establish which exercises, taping techniques and manual therapy are appropriate for you and the stage of your gluteal tendinopathy.
Close monitoring, adjustment and progression of your exercise programme is required throughout the rehabilitation process.

There are many reasons why we can develop knee pain. Pain experienced in the front of the knee is a common problem. People may recall a specific incident that brought on their knee symptoms, or their pain may have developed gradually for no apparent reason. Actual damage in the knee is not necessary to experience pain, sometimes the potential for damage is enough to experience pain.
There can be aggravating activities, which often include climbing stairs, squatting, running, twisting, jumping and kneeling. There is no cookie cutter recipe for the management of knee pain, treatment varies depending on the diagnosis.
Your physiotherapist will perform a thorough assessment to determine the correct diagnosis and administer specific hands on treatment and rehab/prehab exercises.She will then work with your goals and preferred activities, to get you back to a symptom-free knee and enjoying daily life.
#sportsphysio #newfarmphysio #physiotherapy #sportsmassage#musculoskeletal #myomotion #kneepain

When your low back is sore and it doesn't seem to get better, it's easy to feel like there must be something structurally wrong "in there". The evidence, however, tells us that this is not usually the case. Most often, there isn't a strong link between pain and structural damage. Many times people with chronic pain have very similar MRI findings to those with no pain. For example (see graph) more than half of *pain free* people in their 40s are likely to have a bulging spinal disc, but NO PAIN!
Chronic pain is a more complex interaction between the brain, nervous system and body. These pain processes occur outside of your awareness and often outside of your control. But you can take control back. Talk to us about learning to trust your back again. Make an appointment at Myo Motion and learn how to calm down your pain with manual therapy and retrain your brain and nervous system with new movement and thought processes. There is hope for chronic back pain!


MRI FINDINGS IN *PAIN FREE* SUBJECTS

Active Therapy?

A fundamental principle of physio and myotherapy at Myo Motion, is the idea that the human body was built to move. One of our primary goals is to help patients in regaining or improving their ability to move well and without pain. This may be helping a football player rehabilitate after knee surgery or teaching an elderly patient to negotiate daily activities like walking and climbing stairs with strength and stability. This involves the retraining of muscles, tendons, and nerves to build up strength, endurance, and coordination. And how is this done? Through exercise! Of course we also use passive therapies like massage, joint mobilisations, dry needling and other manual soft tissue techniques, but one our primary goals is to help you to "MOVE IT MOVE IT!"