Anthea Holder – Chiropractor, Burwood East If you’re struggling with back pain, neck pain or recurrent headaches, your first thought is probably posture, stress, or sleeping position. Very few people think about food. But here’s something I regularly explain to patients in my practice as a Chiropractor in Burwood: Your body cannot heal efficiently in …
Simple, Sustainable Exercise Habits to Support Your Back Pain in Burwood
Anthea Holder – Chiropractor, Burwood East If you’ve ever wondered “What exercise should I be doing for my back pain?” — you’re not alone. It’s one of the most common questions I hear as a chiropractor in Burwood, supporting locals with back pain, posture, and spinal health. Imagine Sarah, a woman in her mid‑40s living …
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New Year’s Resolutions That Actually Stick – A Chiropractor’s Guide to Habit-Based Health in Burwood
Anthea Holder – Chiropractor, Burwood East At the start of every new year, many people set New Year’s resolutions with the best of intentions. Lose weight. Get fitter. Sleep better. Have less pain. And yet, by February, many of those goals have already fallen away. As a Burwood chiropractor and wellness practitioner, I see this …
Healthy Christmas Tips + My Favourite Festive Summer Salad
Anthea Holder – Chiropractor, Burwood East As the Christmas season arrives, many of us find ourselves juggling social events, family gatherings, late nights, and plenty of rich food and drinks. It’s a wonderful time of year — but it can also leave your body feeling tired, bloated, or inflamed. Here are a few simple, realistic …
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How to Nourish Your Family and Reduce Inflammation—Naturally
Anthea Holder – Chiropractor, Burwood East As women, we often lead the way when it comes to family health. We want our kids, partners, and ourselves to feel vibrant, strong, and resilient. But hidden inflammation can quietly drain our energy, worsen aches and pains, and set the stage for chronic illness. The good news? Through …
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The Secret to All-Day Energy Without Relying on Coffee
Anthea Holder – Chiropractor, Burwood East Spring is here—a season that naturally feels lighter, brighter, and more energising. But for many women, especially in their 40s and 50s, energy still feels in short supply. The morning coffee helps you power through, but by mid-afternoon, fatigue hits, and the cravings start. If this sounds familiar, you’re …
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Why Women in Their 40s and 50s Need to Prioritise Spine Health
Anthea Holder – Chiropractor, Burwood East For many women, the 40s and 50s bring new challenges. Kids may be growing up, work demands can be high, and on top of it all, hormonal shifts of perimenopause and menopause often begin to show up in the body. It’s a stage of life where energy, mobility, and …
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Why Families in Burwood, Blackburn, and Vermont Choose Chiropractic for Lifelong Health
Anthea Holder – Chiropractor, Burwood East When it comes to health, women often find themselves making the decisions for the whole family. If you’re a mum aged between 35–65, chances are you’ve already discovered the benefits of chiropractic care for yourself — whether that’s relief from back pain, better posture, or simply feeling more aligned …
Why Families in Burwood, Blackburn, and Vermont Choose Chiropractic for Lifelong HealthRead More
Why Women Aged 35-65 Benefit from Chiropractic Care
Anthea Holder – Chiropractor, Burwood East Why Women Aged 35-65 Benefit from Chiropractic Care As women, we take on so many roles—career professionals, caregivers, partners, and the keepers of our family’s health. But in looking after everyone else, we often forget to prioritize our own well-being. If you’re a woman experiencing occasional aches and pains …
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5 Everyday Habits That Are Harming Your Spine (And What to Do About It)
Anthea Holder – Chiropractor, Burwood East 5 Everyday Habits That Are Harming Your Spine (And What to Do About It) Our busy lives in Blackburn and Burwood East mean we’re often juggling work, family, and social commitments. Amid this hustle, it’s easy to overlook the small habits that can slowly damage our spinal health. In …
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The 3 Most Common Mistakes People Make When Dealing with Back Pain (And What to Do Instead)
Anthea Holder – Chiropractor, Burwood East The 3 Most Common Mistakes People Make When Dealing with Back Pain (And What to Do Instead) Meet Sarah. She’s a busy professional and a parent, juggling work deadlines and family responsibilities. One morning, she wakes up with a dull ache in her lower back. She ignores it, thinking …
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Healthy Spine Habits for 2025: Setting Intentions That Stick
Anthea Holder – Chiropractor, Burwood East The start of a new year often comes with a renewed sense of purpose. Many of us set goals to create healthier, happier lives, but far too often, these intentions end up feeling overwhelming or unachievable. When our aspirations are too lofty, they can sometimes leave us feeling disheartened …
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5 Tips To Surviving the Lead-Up to Christmas without Compromising on Fun.
Anthea Holder – Chiropractor, Burwood East The lead-up to Christmas is often a whirlwind. Between endless to-do lists, late nights, parties, and the pressure to make everything perfect, it’s easy to feel stretched thin. But here’s the good news: it’s possible to enjoy the festive season without losing yourself in the chaos. Here are my …
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Roast Pumpkin and Apple Soup
This Roast Pumpkin and Apple Soup soup is simple, the cutting and roasting of the vegetables does take a little time. But once it is made it will make at least 6-8 serves! You can make it dairy-free by swapping out the greek yoghurt for coconut milk and use a nut milk. If you prefer …
Sweet Potato Stacks
There is nothing like having visitors over to prompt you to clean the house. Am I right? We had our first dinner guests for at least 18 months last weekend. Our house got a thorough clean-up! But truthfully, we cleaned then I cooked. That was the wrong way round. Because by the time I finished …
Back to School – health checklist
Back to School Healthy Checklist. Every January millions of Australian children, including some of my very own patients from my chiropractic clinic in Burwood East, go back to school. With fresh books and polished shoes, it is a very exciting time. While our kids are busy learning their times tables, developing, and growing it is …
Apple Muffins
A gluten-free, nut-free and refined-sugar-free muffin that is guilt-free. These muffins are so healthy you can have them at any time of the day. Breakfast muffins, afternoon tea muffins, supper muffins. I like them as a quick and easy breakfast muffin the best. After baking I freeze them individually so I can grab one when …
Apricot Protein Bliss Balls
The holiday season is drawing to a close with summer days still shining bright but full weeks of work starting to become a normal routine again. Are you heading back into the office? Or are you still working from home? Either way these little snacks balls are a great way to curb the hunger pangs …
Crustless Spinach and Prosciutto Quiche
I have completely skipped Christmas this year. Sorry, so instead I thought I would link you back to some of my favourite recipes for the season that I have posted previously. Holiday Breakfasts can be longer and savoured. Why not try these morning waffles – Apple Pie Waffles Treats that look great to take with …
I’m back in the clinic with new hours!
I’m back in the practice. Are you looking for a Chiropractor in Burwood East? After my enforced closure due to my husband catching Covid, I am back! To all those wondering, I never caught it. I was PCR tested three times in the two weeks following his diagnosis, but I was negative on every test, …
Beef & Pepper Stir-fry
When you finish work late and when you get home, cooking dinner is the last thing you want to do. You need a quick and easy dinner. I have you… This stir fry is quick, easy and nutrient-dense and tasty as………. It is husband approved in my house. Like nearly all my …
Mango Sorbet
With the weather warming up I thought I would share my simple Mango Sorbet recipe. Most of the time involved is in freezing the mango in the freezer. But once frozen this can be made and served in a matter of 5 minutes. All you need is a food processor. No ice-cream churn is required. …
Turmeric Fruit Nut & Seed Loaf
I have been in quarantine with my husband who caught COVID so I have been in recipe creating mode. This has been one of the successes. There were quite a few failures, the gluten-free chocolate chip muffins were a complete failure. I know, anything with chocolate couldn’t possibly be a failure. But in this case, …
Life at home with COVID – Part 2
Things got worse before they got better! My post last week stated that Hubster’s symptoms were flu-like, but they got a lot worse before they got better. He has had aching legs and back with stabbing pains in his leg muscles. He was feverish with fevers that reached 39.7 degrees. He was hot, sweaty, and …
Life at home with COVID
I truthfully never thought I would be writing to you about my at-home experience with covid. I secretly hoped I would be able to get a natural immunity. But I never actually thought it would happen. But here we are. I yet am not covid positive. But I am caring for my husband who has …
Matcha Truffles
What is better than a 3 pm munchie treat that is healthy and yummy. This recipe for Matcha Truffles is quick and easy and you can store them in the freezer. That way you can have them on hand when the munchies strike! A healthy guilt-free sweet treat for those 3 pm munchies. Gluten-free, …
Just Add Water
Your body is designed to be healthy. Your body is made up of cells, lots and lots of cells. If you give them what they need, you will have a healthy body! What are the requirements for healthy cells? Water is at the top of that list; water is an essential element for the health …
Roast Pumpkin Soup with Garlic Greek Yoghurt
What better than warm and nourishing soup on a cold and wintery day? I love a hearty bowl of soup. When I was younger one of my favourite dinners was a bowl of tomato soup (yes, it was probably Campbells from a can) and toasted cheese sandwiches. I skip the toasted cheese these days, …
How to enjoy treats as part of a healthy eating plan
What do you classify as a treat? What makes a treat a treat? Is a treat inherently bad for you? The diet culture has truly warped our minds around food. As I was growing up I had a strong feeling of food being good or bad for me. I’m not sure it was taught …
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Spicy Beef Burgers
Are you looking for a quick and easy dinner? This is a super easy recipe. It is simply, throw it all in a bowl, mix it together, roll it into balls, and pan-fry. YES, it really is that simple. The hardest part is just making sure you have the herbs and spices. And truthfully, you …
Bone Broth – Two Ways
Bone Broth, why is it exclaimed to be the elixir of life? What is it in bone broth that makes it so good for you? Let’s start with what actually makes up bone broth. Typically bone broth is made from the bones of an animal, bird or fish. The bones are boiled in water for …
Apple Galette
Dessert time!!! It’s cold and wintery again here in Melbourne, and we are again in lockdown. So it’s time to bake a warm delicious dessert. But this one is free from refined sugars and gluten. It is certainly NOT lacking in its decadence as a delicious dessert. It tastes divine alone or with some heavy …
Goats Cheese & Turkey Quinoa Bake
Are you gluten-free and missing some grains in your diet? Are you looking for a tasty dinner that can be prepared and frozen for a quick dinner another night? Do you want to know more about what quinoa is? Why is it so popular? How can you cook it? Then this is the blog post …
Chicken Parmigiana Meatloaf
Who doesn’t love a chicken parmigiana? Dripping in cheese coated in crispy fried breadcrumbs. I love a fantastic chicken parma. But they don’t love me. I am at my healthiest when I am gluten-free and when I avoid nasty vegetable oils like canola. Unfortunately, most of the traditional parma’s at your favourite pub are fried …
3 Layer Chilli Bake
Hasn’t it turned cold? It’s time to start the winter comfort cooking. I personally love the baked casserole dishes with potato and meat, all things warming and cosy. Today your recipe is aimed to warm you up from the inside. To add extra warmth it contains chilli. Feel free to add more or less depending …
Banana Coconut Bread
I’ll let you in on a secret… I sometimes break my own gluten-free rule! Banana bread has been a long time love of mine and whenever I go to an airport I allowed myself a slice of banana bread and coffee. It is a treat that I savour and enjoy thoroughly. But I haven’t been to the …
Zucchini Waffles
Brunching out with my hubby is my favourite treat. But during these seemingly endless lockdowns, I have learnt to make my own brunches at home. Waffles have fast become a quick and easy, yet very tasty treat! These waffles are savoury and served perfectly alone or topped with poached eggs and a side of bacon! …
Thai Pork Meatballs – with ginger and honey sauce
As the year gets underway I am finding less and less time for cooking. Batch cooking meals that can be frozen or eaten as leftovers in many different forms is fast becoming my way again after some summer holiday bliss. These meatballs are great eaten with rice or cauliflower rice, or you could pop them …
Zucchini & Eggplant Lasagne
Well Christmas is over and I have been preparing for a new year. Part of my planning making sure we have healthy options at home and on hand for a quick dinner when I have a late night at work. Because, if you are anything like me, the last thing I want to do when …
Raspberry Bliss Balls
The Christmas parties are in full swing. I have been on dessert duties a few times now. These raspberry bliss balls have made a showing twice. I like to take a dessert I know I can eat without feeling guilty! A healthy alternative to Rum balls. Paleo, gluten-free, refined sugar-free, dairy-free.
Chocolate Gingerbread Truffles
Christmas is just around the corner and the parties have begun. These truffles can be made and stored in the freezer so you can take a batch along to a party for a gluten-free treat, or give away as a gift. Believe me, you don’t want them at home for too long as you will …
Wombok Slaw – with dried cherries
I found dried cherries at my local “The Source” bulk wholefoods store and I just had to buy some. But then I had to decide what to make with them. The sweet yet tart flavour lent well to a savoury dish that needed a boost. So I decided to put them in my Christmas Slaw …
4 tips to a healthy Christmas – without compromising on the fun factor
Christmas and all its feasting will soon be upon us. Getting through the Christmas season without feeling bloated, frumpy, or like you are about to explode, can be quite a challenge. But today I am going to help you succeed and enjoy the silly season with all its fun and frivolity! My top …
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Creole Baked Snapper
Fresh fish is not often seen on our dinner table. But after developing this recipe and cooking it with freshly caught fish by my brother-in-law , I think it might become a staple! Fish is high in protein and the most easily absorbable protein too. So if you need to increase your protein and your …
Simple Roast Beef
This roast beef is so simple. The hands on cooking time is about 3 minutes. The oven does the rest for you! I love cooking up a beautiful roast beef and then I slice it up for lunches and dinners through out the coming week. This weeks roast made at least 6 meals! Succulant …
Spicy Chicken Burger
Having a quick and easy recipe that you can cook then store and eat all week is my favourite type of cooking. With my busy lifestyle with two jobs and working odd hours means I often want dinner on the table quickly. This dinner can be made from scratch and ready to eat in approximately …
Cinnamon Raisin and Cranberry Bread
Sometimes I just want a slice of fruit toast for breakfast. In my prior life when I ate as much as I liked of whatever I liked, I really enjoy a dense fruit toast slathered in butter. I used to struggle to eat just one or two slices of the gluten-filled, sugar-filled, factory-made, chemical-laden bread. …
BBQ Beef in the Pressure Cooker
Using a pressure cooker gives you all the tenderness of a slow cooker but in a fraction of the time. I love mine. When using a pressure cooker for big cuts of beef it is a good idea to release the pressure slowly. With the quick-release, it tends to lose some of the tenderness and …
Maple Dijon Slow Cooked Beef
Using my slow cooker is one of my favourite ways to get tender meat everytime. You could use any beef in this recipe, and chuck steak would work well as the cartilage and sinew would break down well and become so tender and flavorsome! Prepare in the morning and devour in the evening! Tender Beef …
Chicken Liver Pate
Getting the nutritional benefits of organ meat can be challenging. Not everyone loves to eat brains, kidneys, or offal of any kind. But I do find most people can tolerate and maybe even enjoy some pate. You can make this recipe with any type of liver. Chicken tends to be very mild in its flavour profile …
Chicken San Choy Bow
I love Asian inspired food. I think it is the use of the sour and umami together. This recipe uses mirin sauce which is sweet rice wine. It is probably not technically paleo, but it does add a sweet touch to the sour of the rice wine vinegar and the umami (savory taste) of the …
Dill and Pickle Hummus
I love dip! It would have to be one of my most favourite ways to snack. I usually have it with vegetables, like cucumber, carrot, or capsicum. Occasionally I will bake some gluten-free crackers to have with it. But usually, I just try to increase the vegetable intake for the day with both the dip …
Creamy Chicken and Mushroom Soup
When you are looking for an easy dinner with very little hands-on time. Then this slow-cooker dinner is perfect. It is a ‘throw-it-all-in’ and come back four hours later type of recipe. Yet it is full of nutrients and tastes divine. Did you know mushrooms are nearly a whole separate food group to themselves? They …
Pumpkin Spice Nice-Cream
As the weather starts to warm up, dessert is moving from warm winter puddings, to cool, smooth and refreshing ice-creams. This nice-cream is nice for your belly as it is dairy-free, refined sugar free and full of flavour. I always keep some frozen bananas so this can be whipped up at a moment’s notice. Enjoy. …
Reduce your Cancer Risk, Improve your Gut Health, Fight Infections, Maintain Immunity.
Sound good? Then you need…. Phytochemicals! Phytochemicals are non-nutritive plant chemicals that have protective or disease preventive properties. They are non-essential nutrients, meaning that they are not required by the human body for sustaining life. But it may be argued that they are vital for good health. It is one thing to be alive and …
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I Don’t Follow the Traditional Food Pyramid
Can you think of a time when you couldn’t find any food to buy or eat? Believe it or not, a little over 100 years ago, there were a lot of people in Australia who didn’t have enough to eat. Food was not widely available. There weren’t multiple grocery stores in every town, and they …
Are you a Coffee or Matcha person?
Do you find you need a morning hit of caffeine before you feel human? Do you find that you can’t hold a decent conversation unless you have had your coffee? Are you yawning and struggling to open your eyes before the flat white hits your bloodstream? Finding your patience with the kids is non-existent unless …