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27/7/2022 0 Comments Cauliflower and Broccoli FrittersThese fritters are a delicious and healthy way to serve up vegetables – great for any meal, as a side dish, or just on their own as a snack! INGREDIENTS
11⁄2 Tbsp olive oil 1 cup cauliflower, finely chopped 1 cup broccoli, finely chopped 3 small spring onions, finely chopped 1⁄2 cup self-raising flour 1 tsp ground coriander 1⁄2 teaspoon salt 3 large eggs, lightly beaten 1⁄2 cup milk 1⁄2 cup tasty cheese, grated 1 Tbsp chopped fresh parsley Fresh herbs for decoration (parsley, chives or coriander) INSTRUCTIONS Heat half the oil in a large non-stick frying pan on medium heat. Fry cauliflower, broccoli, onion and coriander until vegetables are soft (4-5 minutes). Whisk eggs, milk, flour, salt, cheese and parsley together. Add to vegetable mixture and mix together. Heat remaining oil in a large non-stick frying pan and cook tablespoons of mixture for 2 minutes on each side until golden brown. Serve sprinkled with any herbs of your choice (or simply use the tops of the spring onions). Add a dollop of chutney, yoghurt or sour cream just before eating.
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29/6/2022 0 Comments Running for your lifeDo you love to jog? Are you a runner at heart, or are you yet to hit the track? Either way it’s important to know how to keep yourself healthy and injury-free. Running (or jogging) offers physical and psychological benefits − both your body and mind will thank you for the effort. And while you might feel nervous about taking up − or continuing − the practice, most of the research is positive. The reported benefits are great; pounding the pavement can help you to live a healthier, happier life.
On the physical side, regular practice improves fitness. Running is a weight bearing exercise and will strengthen your bones and muscles. It can protect against cardiovascular problems and lower your risk of an early death. It can also help you shed unwanted kilos; a 2014 study published in the journal, Medicine & Science in Sports & Exercise, found that running was more beneficial than walking for your waistline. On the psychological side, running can improve mental health. Symptoms of anxiety and depression, stress, and mood have been shown to improve. Creativity and higher self-esteem have been found to increase. Reduced feelings of aggression and anger have been reported, as has enhanced emotional well-being and happiness. But, like any form of exercise, soreness and injuries can and do occur. Which raises the question: Is jogging and running safe for our bodies? Yes, with the right approach and care. Start slowly − try jogging at a low intensity for one minute, then switch to walking for three to five minutes. Repeat this cycle for 15 - 20 minutes, three times a week. As your fitness improves; build intensity and running duration gently and gradually. But remember: if your body says stop... stop! It’s always better to be safe and get professional advice. If you have pre-existing injuries, conditions, or risk factors, it’s wise to obtain advice before you begin. How can chiropractic help? We can restore healthy motion to the joints of your spine and extremities. This helps to correctly distribute pressures through your body, such as those exerted when jogging and running. We can also assess your posture and technique; the way your feet hit the ground, and other factors important to this exercise. We can provide advice and help correct what’s needed. We look forward to supporting you as you lace up your running shoes and head on out! AGEs stands for advanced glycation end products, which are harmful compounds that are created when protein or fat combines with the sugar in our blood. We make AGEs naturally in our bodies – but an excess is harmful and most of that comes from our diet. The modern diet is thought to be partly to blame for increases in the incidence of many chronic diseases. If you regularly cook certain foods with dry heat and at a high temperature − such as frying, roasting and barbecuing − or eat large amounts of processed foods, your AGEs level is probably high.
Fortunately, your body is designed to get rid of AGEs, however when you consume too many your body can’t keep up with eliminating them, and they accumulate. This can have serious effects on your health. Why are AGEs a problem? AGEs increase oxidative stress, causing an imbalance in the body’s natural process of keeping itself healthy. In the long-term this can lead to inflammation and cell and tissue damage, contributing to an increased risk of a wide range of diseases. Serious chronic conditions like heart disease, type 2 diabetes, kidney disease, cancer, and some forms of dementia are more common in people with higher levels of AGEs in their body. Reducing AGEs in your diet Changing the way you cook is a good start, cooking food slowly and keeping it moist helps limit AGEs. A slow cooker is a useful (and tasty) way of cooking. Cooking high fat, high protein foods creates more AGEs than cooking low-fat plant-based foods, even at the same temperature. Avoid foods which are high in AGEs, particularly high protein animal foods like meat and high fat dairy products. Margarine, oils, and nuts also produce high levels with heat. The highest level of AGEs is in processed foods (e.g. chips, crackers, and biscuits) due to the dry cooking methods as well as the ingredients. Eating food that’s high in antioxidants not only reduces your overall intake of AGEs, but helps your body get rid of those that you take in from other sources. Following a healthy diet rich in fresh, raw fruit and vegetables; and whole grains and legumes, will reduce your intake of AGEs, improving your overall health in all kinds of ways! Long haul flights and lengthy road trips can harm your back. Sitting in a cramped position for hours takes a toll on your spine. There’s also your luggage; carrying and lifting heavy bags can hurt your back. As we begin to journey again, now’s the ideal time to plan for a better back. Here are five ways to keep your back healthy and comfortable.
1. Stay hydrated When driving or flying long distances, you may be tempted to limit your fluid intake. After all, this means fewer toilet breaks. But being dehydrated can increase your sensitivity to pain. Drink water regularly to stay hydrated and protect against discomfort. 2. Pack sensibly, lift carefully. Most of us pack more than we need for a holiday. Keep bag weights as light as possible. When lifting, use the correct technique. Squat and brace your legs — not your back — to lift. Maintain an upright spine. Keep items close to your body. Pivot with your feet, don’t twist. Take your time. 3. Wear a thick scarf. A scarf is easy to wear and has multiple uses. If you’re stuck without lumbar support, place a rolled scarf in the curve of your lower back. If your neck feels unsupported, use a rolled scarf behind it. If you experience coccyx pain, sit on a folded scarf to lessen the discomfort. And, of course, a scarf can keep you warm too! 4. Move often. Plan how you can keep moving during your trip. When you’re on a long flight, opt for an aisle seat so you can easily stand and move about. When you‘re driving a long distance, schedule regular stops to shake out your body. Whether flying or driving, aim to stretch and move often. Shrug your shoulders, extend your legs, tilt your neck from side to side. 5. Pack the heat. Snap-to-work hot packs and heat patches make great travel companions. Easy to transport and use, they provide comforting warmth just where and when it’s needed. We can provide customised advice on how to keep your back safe before you travel. 29/6/2022 0 Comments Is yoga good for you?Yoga has taken the world by storm, but how do you know this practice is good for you? What are the benefits, and how can you stay safe? Research shows there are a multitude of health benefits for both mind and body.
A 2017 study published in the International journal of Yoga Therapy found that a 10- week program eased stress, improved depression, and increased self-awareness. Other research showed potential relief from the symptoms of anxiety. Mindfulness and self-compassion also improve with two or more sessions per week. On the physical side the benefits are broad; research shows regular yoga increases flexibility and strength, and promotes greater healing from discomfort or injury. A 2016 study published in the Journal of Orthopaedic Rheumatology investigated yoga in relation to chronic low back pain. Regular practice lessened pain, decreased disability, was ‘do-able’ and safe. But, like any exercise, intensity matters. Everyone needs to train to build physical strength and stamina. This is the same for yoga. A beginner must begin at a beginner’s level, but with time and practice bodies change, and you’ll find your level of fitness and ability improves. So, can certain yoga positions be harmful? Yes, pain, soreness and injuries can occur. Naturally! Like starting at a gym, yoga may temporarily cause tenderness. Pushing too hard, too soon can cause injuries. If you’re a yoga beginner, it’s wise to start slowly. There’s no need to keep up with others. If a pose hurts, stop. Seek advice before continuing. Soreness doesn’t mean you shouldn’t practice; there may simply be a better way to position yourself, for now. If you are already under our care for back pain, please ask us whether yoga is suitable for you. Adapting your practice may be all you need to reap the many benefits of yoga. 29/6/2022 0 Comments Are your knees letting you down?Do your knees ache or feel stiff when you wake or sit too long? Do you have an old or new injury? If the answer is yes, you’re not alone − around one in three people experience knee pain. Yet, while knee pain is common, many treatments can be unhelpful. With this in mind, what is the chiropractic perspective? Knee pain can result from a variety of conditions and factors. Ligament tears, torn cartilage, arthritis, or faulty mechanics may each be a cause. Problems in other parts of your body can alter how it functions and also trigger discomfort. In addition, your knee is complex; it can be difficult to find the exact source of soreness.
The knee consists of the tibia (shin bone) and femur (thigh bone), plus the fibula and the patella (kneecap). Cartilage sits between the femur and the tibia to absorb shock, and the cruciate ligaments connect these bones. They stabilise and stop excess forward and backward movement. There are smaller ligaments that help to hold the knee together. The hamstrings and quadriceps deliver movement. Each of these parts, and more, need to work together for the knee to function well. If your feet, ankles, hips, pelvis and low back function incorrectly, your knee can be affected. For example, many chiropractors find that a low back problem can manifest as knee discomfort. Think about it this way: if the knee is like the floor of your home, movement of the foundations or the walls can cause it to crack. Likewise, joints below or above the knee can contribute to its dysfunction and discomfort. How might chiropractic care be beneficial? Chiropractors diagnose and help to restore and heal faulty biomechanics. Whether in the lower limbs — at the knees, hips, ankles, and feet — or within the spine and pelvis, we help ‘take the pressure off’ to allow your body to recover. As your joints regain healthy function, your knee may recover too. Toasted nuts and seeds, and a lemony dressing add crunch and flavour to this tasty salad − plus it provides a healthy amount of zinc! INGREDIENTS
700g butternut pumpkin, peeled, chopped into 2-3cm chunks 400g can chickpeas, drained and rinsed 2 tsp olive oil 2 tsp grated lemon rind 1⁄4 cup pistachios or cashew nuts 2 Tbsp pumpkin seeds 1 small red onion, thinly sliced 150g baby spinach leaves 100g feta, crumbled 2 Tbsp finely chopped parsley Lemon and honey dressing 1 Tbsp olive oil 3 Tbsp lemon juice 1 tsp honey combine dressing ingredients in a jar with a pinch of salt and shake well. METHOD
27/4/2022 0 Comments The importance of zincZinc is one of the trace minerals we need in our diet to stay healthy. We only require it in small amounts, but it has many important functions in our bodies. Zinc is essential for supporting our immune system; we need it to help fight infection. It’s also important for normal growth and development, wound healing, maintaining our eyesight and sense of taste and smell.
How to tell if you're lacking zinc When we don’t get enough zinc, we call that zinc deficiency, and can begin to experience health problems. Signs of a zinc deficiency include:
How much zinc do you need? We can’t make or store zinc, so it’s essential to consume it daily. The amount we require differs according to age, sex, and nutritional needs. In Australia the recommended dietary intake (RDI) of zinc per day for adults is 8mg for women and 14mg for men. Men have a higher requirement than women because it plays a crucial role in the regulation of male sex hormones, especially testosterone. The RDI is slightly higher during pregnancy to help the baby develop normally, and also when breastfeeding. Where can you get zinc? Red meat and certain types of seafood such as oysters, crab and mussels are excellent sources of zinc. Dairy products are also high in zinc. Some dairy alternatives and cereals are fortified with zinc, among other nutrients. There are also good plant-based sources; these include cashew nuts, pumpkin seeds, chickpeas, lentils, kidney beans, and whole grain oats. The absorption of zinc from plant sources is less reliable than from animal foods, so those on strict plant-based diets may need to consider this when planning a balanced diet. Zinc is available in supplements, but taking too much could cause side effects and interfere with other nutrients you need. Eating a healthy balanced diet that includes zinc-rich foods should meet most people’s requirements. 27/4/2022 0 Comments Simple tips for a healthier spineA healthy spine is the key to your wellbeing – keeping you pain-free, strong, and flexible. It’s the centrepiece of your body from which your limbs hang, your head rests, and your ribcage and abdomen attach. However, because you can’t see it, it’s often forgotten until you have pain. Here are some helpful tips to keep your spine healthy. Good posture
Poor posture is common and will strain your back − especially if you spend significant time at a desk, couch, or staring down at a screen. When you sit or stand, your shoulder should be in line with your ear. Your spine should maintain a neutral position. The natural curves of your neck and back should be maintained to protect against injury and help movement. Strengthen your core It may sound strange but to support your back you must strengthen your front − your core, that is. The core muscles help move, stabilise, and support your spine. Weak core muscles can place an extra load on spinal joints. This can create pain and dysfunction. A strong core may reverse these problems. Sleep comfortably and supported Do you sleep on your stomach? It’s time to stop. This position twists and strains your spine. Lie on your side or your back, and place a pillow under your knees when lying on your back, or between your knees when lying on your side to ease any strain. Choose a supportive and comfortable mattress and pillow that keep your spine in its ideal position. Lift sensibly Your spine wasn’t designed to lift heavy weights, so make sure that the object you’re picking up is manageable for you, and stick to these sensible rules. Come close to the item, bend your knees and squat down. Grasp securely with both hands, keep the item near your body. Maintain the forward curve in your lower back and brace your core. Move your feet, don’t twist. If it’s too heavy, place it down and get help before you injure yourself. Chiropractors know spines inside out. From back pain relief to improved function, chiropractic care has much to offer in pursuit of a healthy spine. If you’d like more information about getting − and keeping − a healthy spine, talk to us. Sore Neck? Consider a Chiro Everyday necks can be put in all kinds of positions, especially when looking at screens or mobile phones, and even while sleeping. Neck pain can spread and might also come with muscle tightness or spasms. Chiropractic care is a natural, drug-free way to manage and relieve swelling and discomfort caused by neck pain. We each have an incredible spine designed to carry us through our lifetimes. It provides protection, strength, mobility; and acts as a super highway for our nervous system. Our spines are essential for our overall health, yet its importance can be overlooked in the lives of our precious young ones. Chiropractic care has been provided to children and babies for over a hundred years. On behalf of the Victorian Government, a review was undertaken in 2019 by Safer Care Victoria (SCV) on the practice of chiropractic spinal manipulation on children under 12 years. It found that 98% of parents or guardians reported that their child improved after chiropractic spinal care.
We often get asked about chiropractic care for children and babies, so let’s answer some of the common questions you might have. Why might a child need chiropractic? Colliding with objects and falling can cause little and big injuries. According to research published in the journal, Psychological Science, an average toddler “takes 2368 steps, travels 701 metres and falls 17 times per hour.” That’s a lot of bumps! Just like adults, little people can hurt their spines too. If you’ve noticed any significant thuds or signs of pain, you may like to arrange a chiropractic assessment. What does an examination involve? This depends on the age of your little one and what problems they’re experiencing. First, we’ll chat with you about your child’s history and your concerns. Then, a careful examination will be performed. This may include checking reflexes, range of motion, observation, measuring angles, moving joints, assessing posture, and feeling the spine. How does care differ from adults? Because babies and children are small, so are their adjustments. Depending on your child and their condition, specific techniques will be chosen. These are appropriate for young people and gentle, naturally. Is it safe? The SCV review found no patient complaints or practitioner notifications about significant harm following a spinal adjustment on a child. Our main concern is about the health and safety of our clients. Any plan would be discussed fully with parents or guardians, and always includes information about the risks and benefits of any proposed treatment. Please ask us if you have any questions or concerns about chiropractic care for your child. |
AuthorAdam's Back is a team of dedicated complimentary health professionals. Our aim is to support you in finding drug-free solutions for better health. Archives
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