Wangaratta Health & Wellbeing

10/02/2026

🌍 World Pulses Day 🌱

Today we’re celebrating the small but mighty pulses — think lentils, chickpeas, beans and peas. They may be tiny, but they pack a serious health punch 💪

✨ Why add more pulses to your plate?
• Great source of plant-based protein
• High in fibre to support gut health and digestion
• Help keep blood sugar levels stable
• Support heart health and cholesterol levels
• Naturally low in fat and full of important vitamins and minerals

Easy to add to salads, soups, curries or wraps, pulses are an affordable, nourishing way to support your overall health — and they’re good for the planet too 🌏

📍 Wangaratta Health & Wellbeing
90–100 Ovens Street, Wangaratta
📞 03 5721 4162

08/02/2026

Monday Morning Body vs Monday Afternoon Body

☀️ 8am:
“Let’s do this week 💪”
Posture = upright
Energy = optimistic

☕ 3pm:
Neck stiff
Shoulders creeping up to ears
Lower back grumbling
Posture = questionable

If your body feels very different by the afternoon, it’s usually not just the day — it’s accumulated tension, posture and workload catching up.

✨ Your body doesn’t need to feel worn out by lunchtime.

A few small resets can make a big difference:
✔️ Change positions often
✔️ Take 2–3 minute stretch breaks
✔️ Check your desk and screen height
✔️ Stay hydrated
✔️ Don’t ignore niggles — early care helps

If your body is sending you signals by 3pm, it might be time to listen 💛
We’re here to help keep you moving comfortably through the whole day.

05/02/2026

04/02/2026

🥚🐟 Fresh Salmon Quiche with Pea, Pine Nut & Dill Pesto 🌿

Looking for a light yet nourishing meal that’s perfect for summer lunches, picnics or easy dinners? This fresh salmon quiche paired with a vibrant pea pesto is packed with flavour and goodness.

Why we love it:

✨ Eggs – A brilliant source of high-quality protein, B vitamins and choline to support brain health, energy levels and muscle repair.
✨ Salmon – Rich in omega-3 fatty acids which help support heart health, reduce inflammation and nourish joints, skin and brain function.
✨ Peas, pine nuts, dill & parmesan – A powerhouse combo delivering fibre, antioxidants, healthy fats and gut-friendly nutrients.

Light, fresh, satisfying and full of goodness — just the way we like it! 🌱

Perfect for meal prep, sharing with friends or enjoying with a crisp side salad.

🥗✨

02/02/2026

✨ Let’s Talk Inflammation ✨

Inflammation is your body’s natural defence system — it helps fight infection and heal injuries. But when inflammation becomes chronic, it can contribute to ongoing pain, fatigue, joint stiffness, digestive issues and many chronic health conditions.

The good news? 🌿 What you eat can make a big difference.

🥑 Anti-inflammatory foods to include more often:
• Fatty fish – salmon, sardines, tuna
• Extra virgin olive oil
• Leafy greens – spinach, kale, rocket
• Berries – blueberries, strawberries, raspberries
• Nuts & seeds – walnuts, almonds, chia & flax
• Turmeric & ginger
• Garlic & onions
• Green tea

🚫 Foods that can increase inflammation:
• Ultra-processed foods
• Refined sugars
• Fried foods
• Excess alcohol
• Refined carbohydrates (white bread, pastries)

💚 Small, consistent changes add up.
Start by adding just one or two anti-inflammatory foods to your daily meals — your body will thank you!

Need help managing inflammation, pain or discomfort? Our team is here to support your health journey.

📞 (03) 5721 4162
🌐 wangarattahealthwellbeing.com.au

🥦🐟✨

If you'd like, I can also create:

29/01/2026

🌿 Simple, Fresh & Perfect for Summer Nights 🍅

When the weather heats up, dinner should be light, quick and full of fresh flavour. This easy summer pasta ticks all the boxes!

Think juicy ripe tomatoes, peppery rocket, a little kick of chilli and creamy ricotta tossed through warm pasta – simple ingredients doing all the hard work. No heavy sauces, no fuss… just a bowl of sunshine on a plate ☀️

Summer Pasta Idea:

Cook your favourite pasta

Toss with chopped fresh tomatoes

Add a handful of rocket

Crumble over creamy ricotta

Finish with a drizzle of olive oil, a squeeze of orange and a pinch of chilli flakes

Ready in minutes and perfect for those balmy evenings when you’d rather be outside than in the kitchen.

Fresh, seasonal food = happy, healthy bodies 💚

What’s your favourite quick summer meal?

26/01/2026

We’d love to support your children as they enter a new school year
Nervous system regulation plays a key role in how children adapt to stress, learning and transitions

23/01/2026

Our clinic will be closed on Monday, January 26th for the Australia Day public holiday.

23/01/2026

🌞 Hot Weather Ahead, Wangaratta! 🌞

With a big week of heat on the way, it’s the perfect time to give your body a little extra love – starting with WATER! 💧

Most of us know we should drink more, but actually doing it can feel like a challenge. The good news? You don’t have to change everything overnight. Gradually increasing your intake over a few weeks makes it much easier to build healthy hydration habits.

A few simple tips:
🥒 Add water-rich foods like cucumber, lettuce and watermelon to your meals
💦 Keep a refillable bottle with you and sip throughout the day
⏰ Set small reminders to drink regularly
🍓 Try adding frozen fruit or fresh mint to your water for a refreshing twist
🍋 A slice of lemon or lime can also make plain water more enjoyable

And remember – coffee, soft drink and alcohol don’t count toward hydration. In fact, they can leave you even more dehydrated in hot weather.

Staying well hydrated helps your energy, concentration, muscles and overall wellbeing – especially during these warm Aussie days.

Take care, drink up, and stay cool! 💙

— The Team at Wangaratta Health & Wellbeing

21/01/2026

It’s National Hug Day – 21st Jan 🤗

Did you know a simple hug can do wonders for your health?
Hugging can help:
✨ Reduce stress and anxiety
✨ Boost mood by releasing “feel-good” hormones
✨ Lower heart rate and blood pressure
✨ Create a sense of connection and safety

Sometimes the smallest gestures have the biggest impact.
So today, share a hug with someone you care about — or even yourself 💕

21/01/2026

🌶️ Dinner idea with a little kick 🌶️

This gluten-free lamb stir fry with coconut rice is the perfect balance of comfort and freshness, with just a touch of chilli to warm things up without overpowering the flavours.

🥩 Tender strips of lamb
🥦 Colourful, crunchy veggies
🥥 Fragrant coconut rice
🌶️ A gentle chilli hit for warmth

Naturally gluten free, nourishing, and quick enough for a weeknight dinner – but tasty enough to feel a bit special.

✨ Tip: Keep it family-friendly by adding chilli at the table so everyone can customise their heat.