We are lucky enough to live in Australia, where we are inundated with amazing summer fruits to enjoy this festive season. 
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With a fruit platter looking this amazing its easy to find a healthy balance with all the indulgent temptations we are surrounded with at this time of year. The best part of a fruit platter is that you can choose as many or as few fruits as you want to enjoy or maybe it's an excellent excuse to try some new ones this year. 

Remember that the more colours the better in terms of vital vitamins and minerals.

Headaches can be painful, irritating, and debilitating. Sometimes, you can make it through the day without a problem, but other times you have to crawl into bed and block out the world.

There are many different kinds and causes of headaches, two of the most common are tension headaches and migraines. Both can range from mild to severe, and can be experienced on one or both sides of the head; however there are some differences that can help determine which kind of headache you have.

Tension headaches
Tension headaches are the most common and can make you feel like your head is tight or under pressure; they don’t usually get worse with exertion. The pain may be associated with tenderness of the muscles of the head, neck, and shoulders, and can last for a few hours, or even up to a week.

Migraines
Migraines are usually described as a throbbing sensation, and physical exertion can make the pain worse. The throbbing is believed to be related to blood flow changes in the brain causing irritation and swelling of the blood vessels.
Unlike tension headaches, migraines can cause nausea, vomiting and sensitivity to light, smell, and sound. Migraines can be with or without aura; a migraine aura can be any of a collection of neurological symptoms such as numbness, speaking difficulties, vision changes, and tingling, which signal the onset of a migraine.

What causes headaches?
Tension or stress is more likely to cause a tension headache, but there are many triggers for migraines. Certain foods, smells, weather changes, hormones, and a lack of sleep can all cause them.

Diagnosis and treatment
There are no migraine-specific tests, but your Chiropractor may run tests to rule out other conditions. It can be helpful to monitor your headache activity by noting your diet, events, symptoms and medication, before and during your headache.

Determining the cause of your headaches or migraines may involve a process of elimination. Sometimes, it can be as simple as cutting out an ingredient from your diet. While there is no overall cure, doctors will often recommend medication or therapeutic intervention.

​If you are suffering from severe, ongoing headaches, or are experiencing head pain with unusual symptoms and a high fever, see your Chiropractor. They can rule out underlying conditions before helping you to manage the pain.

Running is a popular form of exercise for many people who want to keep fit, but it involves repetitive impact on the joints which can cause back pain, especially in the lower back. If you already suffer from lower back pain, running may make it worse, or lead to other types of pain, such as sciatica (leg pain, weakness and numbness).

Muscle strain
One of the more common types of pain from running is a muscular strain, which can appear as a spasm or ache in your lower back. This type of pain doesn’t travel into the legs or buttocks. Resting, heat or cold therapy, and stretching are some self-care measures that may help relieve muscle strain. If the pain is not alleviated by these measures after two to three weeks, there may be a more serious problem.

Disc problems
Sometimes, back pain can be a sign of a spinal problem, such as degenerative disc disease (DDD), or a herniated disc. Your discs are your lower back’s ‘shock absorbers’; over time, running can cause a high level of stress on these, which can make existing or developing back problems worse. DDD occurs when the disc gradually loses that shock absorbing quality due to wear-and-tear, or injury. A herniated disc is one that has begun to bulge or rupture, which puts pressure on the surrounding nerves.

If you notice that you have ongoing lower back pain after a run, whether it’s muscular or structural, check with a health professional to help diagnose any problems and provide the correct treatment. Running injuries should be treated early before they worsen.

After diagnosis and treatment is in place, some preventative measures may help alleviate pain and discomfort in your legs and lower back:
• Warm up before a run
• Stretch your hamstrings
• Wear comfortable and supportive running shoes
• Avoid running on hard surfaces such as concrete
• Incorporate muscle toning, strength training and cross-training

​See your chiropractor for advice and treatment on how to get you back on track and enjoying your run with minimal, or no pain.

Picture from Pinterest

INGREDIENTS 
    Crust 

• 2 C almonds
• 6-8 dates (depends on size) 
• 5 Tbl coconut oil, melted
• 1 tsp cinnamon
• 1⁄4 tsp salt 

    Filling 

• 3 C raw cashews, soaked in water for 2 hours 
• 2⁄3 C coconut cream 
• 1⁄3 C fresh lemon juice 
• 1⁄2 C maple syrup, or any other syrup for sweetening 
• 1⁄4 tsp salt
• 1 tsp vanilla extract 
• Strawberries, sliced (or try raspberries if you prefer)

METHOD 
    Crust 

1. Place all ingredients into a food processor and process until combined. 
2. Line a 8-inch or 9-inch spring-form pan with baking paper.
3. Press mix firmly into the base and refrigerate while preparing the filling. 

    Filling 

1. Drain and rinse the cashews. Place into a blender or processor with the remaining ingredients. 
2. Blend until smooth - this could take a few minutes. 
3. Pour half of the filling into the base. Layer with the berries. Top with the remaining filling. 
4. Freeze at least 3 hours until set. 

When ready to serve, remove from freezer and allow to thaw slightly for about 10-15 mins. 
Slice into small portions – remember, although a healthy version, it is still rich. 
Serve with more fresh berries.

SUGGESTIONS

• Try a different type of berry. 
• Swirl through some berry compote or jam before freezing. ​

When the warmer weather hits, the plants in your garden can take off like they’ve got somewhere better to be. All that’s required is a little sun coupled with a touch of moisture, and your normally- organised garden bed can become a wild jungle only tameable with a steady weeding hand and a wheelbarrow. 

When it comes time to get it under control and remove those pesky weeds, it might prove helpful to treat your body like it’s about to undertake an intense training session. Weeding might not seem like a laborious task, but some people may suffer from general muscle soreness and back pain as a result of continuous bending, lifting, weeding, and pruning. Even if you’re only in the garden for a few hours, it never hurts to put steps in place that might help to prevent those aches and pains. 

Before you grab the garden spade, do a quick warm-up. Stretching your muscles before you tackle the garden can help warm and loosen them up for the task ahead. Once you’re ready to head outdoors, arm yourself with tools that might make gardening a little more comfortable. For example, a garden hose requires less strength and effort to use than a watering can, and a garden cart can remove the need to lift heavy bags of soil or compost by hand. Every little change in your gardening habits can make your time outside more enjoyable. 

It’s easy to get caught up in what you’re doing and forget how long you’ve been pulling weeds, but it might also benefit your body to break up the task into 30-minute sessions. After 30 minutes, take a break, hydrate, and make sure you’re feeling comfortable enough to continue. Always remember to bend your knees when lifting, lift with your legs, keep your back straight and share heavy loads. 

Gardening is a fun hobby to have, and forming good habits with proper technique can help to reduce the risk of back pain and/or injury. However, should you find yourself feeling worse for wear after a day of lifting and bending in the garden, your chiropractor is available for consultation.
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Picture from Pinterest