The warmer weather is well and truly here and Christmas is fast approaching. You can feel the party vibe in the air. With a little planning, you can stay in good health while still enjoying summer and all its festivities.

Travelling on the Holidays

Take frequent breaks when driving long distances. It is recommended that you spend at least 15 minutes away from the wheel for every 2 hours of driving. It may be a good ideas to have your niggling back and neck pain checked out before you leave to go on holidays. Long drives will always highlight any spinal problem. Hands on treatment to restore joint and muscle flexibility as well as an exercise program are mainstays of Osteopathy and Myotherapy treatments for spinal pain. Where possible take your pillow from home to ensure your neck is well supported on a foreign bed, and ensures a restful night sleep.

Reaching and Bending for Christmas Presents

Use the proper lifting technique every time you pick up a gift. Bend at your knees not at your back. Or kneel down on one knee, as close as possible to the item you are lifting, with the other foot flat on the floor and pick the item up. Avoid bending or twisting the spine at any time while you are carrying heavy gifts. When reaching for something above shoulder level, for example when placing the Angel on the top of the Christmas tree, stand on a stool. Straining to reach such objects may not only hurt your mid-back and neck, but it can also bring on shoulder problems. Remember light weight repetitive lifting can be as harmful as heavy lifting.


Drink plenty of water to keep you hydrated. If you do drink alcohol, remember to alternate every alcoholic drink with a glass of water and please don’t drink on an empty stomach. Always eat something nutritious before you head out. Try to stick to three to five alcohol-free days a week.


Remember to make healthy choices this Christmas.  If you are consuming more heavy and energy-dense foods than usual you may need some highly metabolic workouts. Increase the intensity of your workouts so you can stay looking and feeling good during this time of year. If you do like enjoying Christmas treats, limit your portion size.


Remember to keep up with your exercise routine. Just because you were out and about the night before is no excuse to sleep in and forego your workout. If you’re going away on holidays think about what exercise gear you can take. Your trainers, workout clothes and a skipping rope are a good start.


Sleep is something our bodies and minds crave, so if you are having later nights, look at when you can do some catch-up. Try not to have a consecutive run of short sleeps. Never sleep in a position that causes a portion of your spine to hurt. Most often, your body will tell you what position is best.

Mojito Bites

With summer here, what better way to enjoy a sunny Sunday afternoon with a Mojito – WITHOUT the hangover the next day. Beware these little suckers are addictive.


  • 1 cup raw unsalted macadamia nuts
  • 1 cup raw unsalted cashews
  • 3/4 cup chopped dates
  • 3/4 cup fresh mint leaves
  • 4 tbsp. fresh-squeezed lime juice
  • the zest of 2 limes
  • 1 tsp. raw agave nectar ( Can use honey or maple syrup as a substitute) 
  • pinch salt
  • white sugar for rolling

Cooking Directions

  1. In a food processor, pulse together nuts until small. Add dates and pulse to combine.
  2. Add in mint, juice, zest, agave, and salt. Process until a paste is formed.
  3. Pinch off small bits of the paste and roll into balls. Roll balls in sugar.
  4. Store in an air-tight container in the refrigerator for up to 2 weeks.
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