School Lunches Unpacked

Q: What is Advanced Biostructural Correction?

Advanced Biostructural Correction (ABC) ™ is a revolutionary technique that returns your body to its natural alignment. This is achieved by getting rid of the mechanical stress that accrues when your body compensates for injury. Visit our What is ABC™ page for more information.

Q: Who can benefit from ABC™?

ABC™ can help people from all walks of life who are keen to improve their health. Many of our clients are busy mums who have been living with long term pain or discomfort but have struggled to prioritise their health. ABC™ treatments are quick and effective, making them easy to incorporate into a busy lifestyle.

Q: Is ABC™ safe for kids?

ABC™ can be a safe supplement to your child’s health care regimen as long as it’s applied properly. At Complete Chiropractic we love helping mums and kids, so you can relax knowing that your child is in safe hands.

Q: ABC™ seems to be all about posture. Why is posture so important?

Good posture is not just about your physical appearance, although it’s true that poor posture can make you look older. Posture is one of the key indicators of your overall health; if your posture is poor, it can result in range of symptoms such as poor sleep, lack of energy, pain and tension, reduced breathing capacity, lowered immunity and an older appearance that can reduce your quality of life.

Q: What are the causes of poor posture?

Causes of poor posture include: long term use of devices, like computers, that cause you to sit in a hunched position for long periods of time; injuries, such as sporting injuries, car accidents and falls; and hereditary disorders, such as scoliosis and osteoporosis. In today’s world, children are developing problems with their posture at a much more rapid rate than previous generations, due largely to the prolonged periods they spent sitting in front of computers and other electronic devices.

Q: What are the signs of poor posture?

The most common sign of poor posture is forward displacement of the head, known as Forward Head Posture (FHP). When your head is pushed forward, it pulls against your neck, back, shoulders and chest and can also push your hips out of alignment to compensate.

Q: Are spinal adjustments painful?

ABC™ is a painless and surprisingly fast method of chiropractic treatment. The doctor will treat you using only his hands, bending your body using rotary movements. However, conventional chiropractic techniques like twisting are not used in ABC™ treatments. Some patients will experience a slight muscle ache the day after having their spine adjusted; this is normal and will usually pass within 24 hours.

Q: How long will it take before I see results?

Many patients start seeing results after their first treatment. Patients with more severe conditions may need a few weeks of treatment before they can really see or feel a difference.

Q: If I feel better after a few weeks of treatment, does that mean I’m cured?

If you’ve been living with pain for a long time, then you may think your problem is fixed as soon as the pain goes away. However, what we’re aiming for is not just a treatment of the symptoms, but a treatment of the underlying causes and this can take time. The duration of your treatment plan depends on your individual symptoms, so make an appointment to talk through your needs with Dr Zahedi.

March 25, 2025

Endonasal Cranial Correction Paediatric Chiropractic Nutrition & Diet Wellness & Lifestyle

One thing I noticed when chatting to other parents about the start of the new school year is that even though everyone is so ready for the kids to go back to school, there is almost always a mention of the chore of making school lunches.

The 2 biggest issues are keeping it interesting and keeping it healthy. Since 1/3 of our kids’ meals come from their school lunchbox, making healthy choices really is important. It not only makes them feel better, but they also perform better if they don’t have to deal with the slumps that come with sugary, processed foods.

So, to take away some of that lunchbox dread read on for;

Lunch box do’s and don’ts

A lunchbox meal plan for a week

Resources for healthy lunch ideas

Lunchbox Do’s and Don’ts

There is an endless supply of packaged, convenient snack foods in our supermarkets, but most are processed and packed with sugar.

Stay away from supermarket muesli bars, fruit twists and chips. These can be a treat once a week but should not be a daily item in the lunchbox.

Some healthier alternatives are popcorn, Ari Bars and Petit Miam now have a ‘No Added Sugar’ version of their yoghurt.

Add variety to their lunches so they are getting lots of different nutrients. The more colours that come from the natural foods you give them, the more nutrients they are getting.

Add a smoothie. You can make this the night before and freeze it so that it’s nice and cold in their lunchbox. This is also a great way to sneak in those super healthy greens. Add a handful of spinach – they will never know!

Lunch Box Meal Plan

Monday:

Lunch: Wholegrain wrap with falafel, Hummus/spinach & cucumber

Snack: Zucchini fritters

Fruit: Mango cubes

Tuesday:

Lunch: Wholemeal pasta salad with tuna, tomatoes/olives

Snack: Boiled egg & Popcorn

Fruit: Apple & Grapes

Wednesday:

Lunch: Wholemeal roll with roast chicken, avocado/coleslaw

Snack: Homemade muesli bar

Fruit: Kiwifruit & Blueberries

Thursday:

Lunch: Mini quiche or frittata (so many filling options)

Snack: Carrot/cucumber sticks OR pita bread with beetroot hummus

Fruit: Fruit salad

Friday:

Lunch: Mini meatballs with broccoli & cherry tomatoes

Snack: Buckwheat pikelets

Fruit: Banana

These recipes are very quick and easy to make and can be made in bulk and frozen to be used on those super busy days.

If you have a fussy eater, it may be best to try new things once a week to get them used to any changes being made.

Discussing why it is important to make healthier choices and involving your child by letting them make some decisions can be one way to get them to try new foods.

Lunch Box Ideas

If you want to think out of the box but can’t get past the cheese and vegemite sandwich, here are some great resources packed with different suggestions and healthy alternatives.

https://healthy-kids.com.au/parents/packing-a-healthy-lunchbox/

I love the lunch box builder and the healthy swaps. This could be a fun way to get your kids to choose the healthier and also tastier version of their lunches.

http://healthylunchbox.com.au/recipes

Back to the smoothies – these can be a quick and easy breakfast alternative, a snack or a lunch box favourite.

https://www.kidspot.com.au/kitchen/galleries/kid-friendly-recipe-ideas/12-healthy-smoothie-recipes-for-kids

If you struggle to know what the best choices are or you feel stuck in a bad habit rut, get in touch to organise a free consultation to see how you can improve your eating habits and feel confident in choosing and preparing better food for you and your family.

Danuta Stone

Health and Nutrition Coach

danuta@healthbynutrition.com.au

0403 119 312

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