INGREDIENTS
100-150 grams smoked salmon Dense dark rye bread or pumpernickel (about 6 slices)
200 grams reduced fat cream cheese 1 medium avocado
Zest of 1 lemon
1 Tbsp lemon juice
1 bunch of dill, to garnish

DIRECTIONS

1. Using a small round biscuit cutter, cut out 20-24 circles from the rye bread
   
2. Beat the cream cheese, avocado, lemon
   
3. juice and half the zest together.
   
4. Spread the cream cheese filling on top of each of the rye bread circles.
5. Top with a piece of smoked salmon.
6. Garnish with a sprig of fresh dill and sprinkle over the rest of the zest.

Optional garnishes
Thin slivers of radish or lemon, capers, strips of red pepper, ground black pepper.

The spinal cord is the motorway that travels to and from the brain, and nerves are the roads that carry messages to and from every part of the body to the brain via the spinal cord. The brain receives and interprets the messages and then takes action. If you burn yourself, nerve cells at the burn site will send a pain message to your brain, which will instruct your muscles to move away quickly to prevent further injury. These messages travel almost instantly – a healthy brain can react to stimuli in one hundredth of a second. 

The central and peripheral nervous systems are made up of billions of neurons (or nerve cells), which are supported by highly specialised cells that hold the neurons in place, supply them with oxygen and nutrients, and destroy bacteria, viruses and other microorganisms that cause disease. The spaces between neurons are called synapses, and neurons are linked to each other with chemicals called neurotransmitters. 

Because the nervous system controls and coordinates movement it is vital to keep it healthy and functioning. The main essence of chiropractic is a concentration on the spinal cord to diagnose and treat problems that affect the rest of your nervous system and your body as a whole. 

You can also keep you and your nervous system healthy by: 

• Eating regularly to keep up your neurons’ glucose levels. 
• Including vitamins B-12 and D and healthy fats in your diet. 
• Not smoking or drinking too much alcohol. 
• Sleeping well to help you focus and improve your memory. 
• Exercising your brain with activities like Sudoku. 
• Avoiding repetitive movements and toxic chemicals. 
• Managing chronic stress – it produces cortisol which over time can harm your body and your brain. 

INGREDIENTS
1 1⁄2 cups frozen raspberries
1 1/2 cups plain unsweetened Greek yoghurt 
2 Tbsp runny honey or maple syrup 1⁄2 cup chopped walnuts
1⁄2 cup freeze-dried raspberries or blueberries, lightly crushed

METHOD
Stir in walnuts, freeze-dried fruit, and the remaining 1⁄2 cup of whole frozen raspberries.
Partially thaw 1 cup of raspberries in a medium bowl, add yoghurt, honey or maple syrup and blend.
Pour into a small loaf tin and freeze for 4 hours, or until firm.

​To serve:
Remove from freezer and let stand for 10 minutes, decorate and serve.
Decorating suggestions: chocolate curls, nuts,
mint leaves, berries, or edible flowers.

We often draw attention to the five principles of better health (A.D.A.M.S. - Attitude, Diet, Alignment, Motion, Strength). Today, we thought it would be prudent to focus on the first principle: Attitude.

The 3 C’s are Connection, Creativity and Compassion.  

To elaborate, these three values form a triune and work synergistically. That is, they compliment each other and work together to help you rise above adversity in a number of given situations.

Connection may represent inclusion in your community and connecting with your environment. Both are valuable tools to keep you strong when times are tough. Spend time in nature. Find time every day if you can to just take some deep breaths surrounded by nature. It can rejuvenate the spirit and clear the mind. Communicate with friends and family regularly, even if it is using technology, as this support reflects back to you. Another concept is to ‘find your tribe’. Connect with like-minded people. It can be draining to argue a point of view with people who are not on your page. Also, scared people can be cruel without necessarily being aware of their behaviour. Find your tribe and keep the conversation uplifting and supportive.

Creativity includes creating solutions to help you manage your situation as best you can. Perhaps, rather than waiting for the government or the sponsored media to provide solutions for you, sometimes, creating your own opportunities is both productive and empowering. No one knows your situation better than you. Take the reins in the areas you feel confident to do so and reach out to those who you know have a track record of being helpful and supportive for the concerns where you feel support is required. Creativity is also about self expression that may calm your mind and offer a sense of fulfilment. Drawing, colouring, painting, carving, building can all be creative events, to name a few. Find your creative strengths for both problem solving and lifting of your spirit. Creativity can also be expressed in a community setting, supporting your need for connection. Finding your ‘tribe’ may be a creative venture.

Compassion is a skill worth developing as when we understand the suffering of others, it helps us cope with our own. When someone contributes to creating supportive solutions for others, it often reflects emotional value back to the care giver. This is often difficult to explain and you may need to explore different styles of compassion to discover your strengths. If you provide compassion to others and they struggle to express gratitude, don’t let this stop you. Perhaps redirect your efforts elsewhere or seek to understand why others may be struggling with fear or self-defeating behaviour. One of my favourite sayings is, ‘seek to understand before you seek to be understood’.  This is a grand challenge in itself, but it is a liberating skill to develop. Your compassion may also be effectively directed towards animals or the environment. Use your creativity to find where and how you can best express compassion and this will serve your connection with others and your environment.

We sincerely hope these suggestions are helpful. Please reach out to us if you need additional support or if you have any concerns that you may be unsure of.

Beyond Attitude, the other health principles may need more 'creative' solutions under the current circumstances.

Diet: If movement from your home is restricted, consider stocking up on healthy food options so that these are readily available to you. Comfort foods that are laden with sugar, preservatives or alcohol may fail to keep you strong.

Alignment: A cornerstone of Chiropractic care is this important principal. It promotes better function globally in your body. Be mindful of your posture. Integrate all the strategies we have taught you that promote your personal version of alignment.

Motion: Motion is life. Lack of motion is lack of life. Make time to clear your mind with active exercise, preferably outdoors in nature if you can.

Strength: We can share Physitrack exercise programs with you that you can follow on a phone, iPad or computer and do at home. Creating physical strength can support emotional strength as the dedication to improving your health and the discipline required benefits you on many levels. 

Please never lose sight of brighter days ahead even if a current darkness seems overwhelming. It was Abraham Lincoln that coined the phrase, ‘this too shall pass’.

Why aren’t they numbered in order? They’re numbered according to the placement of double bonds within their structure – the number is a part of their chemical description.

Omega-3 plays a variety of roles in the body; it’s associated with brain development, heart health, and bone and joint health. Omega-3 has also been shown to help slow memory decline in people with dementia and improve mental health.

Our bodies can’t produce omega-3, so you need to obtain it from your diet; however, it’s thought that most people following a standard Western diet are low in this nutrient. Ensuring adequate omega-3 intake throughout pregnancy is also essential for your baby’s brain development.

Omega-6 also needs to be obtained from your food, however most people’s intake is actually higher than it needs to be from a Western diet. Getting the ratio of Omega-6 to Omega-3 is important, as a high level of Omega-6 relative to Omega-3 can contribute to inflammatory conditions. Omega-6 is found in most oils, meats, dairy products, eggs, cereals, and processed foods.

Omega-9, like omega-6, is common in most people’s diets, and is one of the nutrients created within our body. It’s found in almost all oils and nuts, and it would be rare to have an inadequate intake.

The best sources of omega-3, -6, and -9
As omega-6 and -9 are already abundant in most people’s diets, ensuring adequate omega-3 intake is usually the most important goal. The best dietary source of omega-3 is oily fish, but it can also be found in walnuts, flaxseeds, and chia seeds. The term ‘oily fish’ includes mackerel, tuna, sardines, and salmon – all of these are an excellent addition to a healthy diet.

Omega-3 supplements may be useful for some people; but should be high quality, and only taken in addition to a healthy diet – the wide range of nutrients found in food cannot be properly replicated by pills.

The World Health Organisation recommends eating two portions of oily fish per week, not only for its omega-3 content but also for vitamins A, D, and B, its lean protein content, and a range of other minerals and essential nutrients

Place your hands over the small of your back. You’ll notice a hollow where it curves gently. This graceful curvature is created by the lumbar spine. The vertebrae and discs sit on top of one another; held together by ligaments, fascia, and muscles. This sweep is called the lumbar lordosis.

The lumbar lordosis is designed to help us remain upright, aligned and balanced. However, when this curve is excessive it’s called increased lumbar lordosis, which is commonly known as swayback.

Swayback can cause lower back pain. The greater the curve, the higher the risk of injury and discomfort. This happens because the compressive load forced through the facet joints and intervertebral discs increases too.

Long term, the physical strain associated with swayback can cause ongoing pain and reduced function. Treatment depends on how serious the curve is and how it happened.

The more common causes are:

• weak core muscles
• prolonged sitting and standing
• poor posture
• osteoporosis
• obesity and pregnancy – the weight shift to the front causes a necessary adjustment of your spine to realign your centre of gravity.

Our chiropractors can provide expert assessment, advice, and tailored treatment. Specific exercises can strengthen your core, reduce pressure on the facet joints and improve your posture.
​
If you’re concerned about a possible increased lumbar lordosis, be sure to mention this to us. Early intervention can help prevent complications later.

Stiffness can occur for a number of reasons; while it’s not normally serious, it’s important to know when urgent investigation is required. When neck stiffness is accompanied by trauma, fever, nausea or vomiting, unexplained fatigue, confusion, dizziness, or a new headache, it may indicate a serious underlying condition. While rare, these symptoms can point to fracture, meningitis, infection, or a tumour.

For most people though, a stiff neck is painful but non-threatening. The soft tissues can become injured or tense. The joints may be inflamed. Tautness can result. A sore, stiff neck — particularly on waking — can signal poor posture and sleeping position, the wrong pillow, osteoarthritis (wear and tear), or even stress.

Do you lie on your side, back or front?
The latter is one of the worst positions. Sleeping with your head twisted to the side places a lot of strain on the vertebrae in your neck. While reading this, turn your head to the right. See how far it naturally rotates?

Place your left hand on your left cheek and gently push. Can you feel the increased tension in your neck? This extra force is exerted for many hours when you sleep on your front, and can often be the cause of neck and back pain. Side or back sleeping is better.

Your pillow may also be to blame. The main function of your pillow is to support your neck and keep it aligned with the rest of your spine. Selecting the right one can have a significant impact on your sleep quality and neck pain. It should support your spinal curves and keep you comfortable.

If you find yourself suffering from persistent neck pain, ask us for help and advice. We can assess your pain and provide appropriate care. We can also assess your sleeping posture, and help you to find a pillow that works for you.

We’ve all seen the ‘beer bellies’ of serious drinkers, but did you know that even a moderate amount of alcohol can contribute to significant weight gain? There are several reasons for this:

Amount of kilojoules – alcohol is high in kilojoules and doesn’t have any real nutritional value. Your body converts the kilojoules into energy or stores it as fat. Drinking your kilojoules means you can take in a lot more without feeling full.

Altered metabolism – not only are there lots of kilojoules in alcohol, it actually affects the way your liver metabolises them. This means you’re more likely to store energy – from alcohol and food – as fat. This continues long-term, not only when you’ve just had a drink.

Snacking – it’s very easy, after a few drinks, to reach for unhealthy snacks and greasy takeaways. Alcohol alters our blood sugar levels, making us hungry. Even small amounts of alcohol can lead us to choose the worst possible food types.

Effects on sleep – some people think a nightcap helps them get to sleep, but alcohol affects the quality of your sleep. It causes night-time wakefulness, fluctuations in blood sugar levels, thirst, and frequent trips to the toilet. Not only does a bad night’s sleep make you feel awful the next day, you may actually eat more – as if to compensate for being tired.

Think before you drink – drinking alcohol of any kind comes with risks. It’s worth checking the guidelines to know how many standard drinks you’re really having. Moderating alcohol intake – or going without – has well known health benefits... even if you’re not looking to lose weight, you’ll be gaining a healthy body.

These conditions have similar causes, effects and treatments. They occur in the same tissue type, are related to repetitive strain, involve teeny micro-tears, and can be incapacitating.

What's the difference?
The difference is their location. Tennis elbow effects the lateral epicondyle; the bump on the outside of your elbow. Golfer’s elbow effects the medial epicondyle; the bump on the inside of your elbow.

Pain on the outside of your elbow
The symptoms of tennis elbow are related to the muscles that extend your wrist. They merge into the common extensor tendon, which connects at the lateral epicondyle. When these muscles become repetitively stressed, degenerative changes occur at the connection point.

Actions that may act as a trigger include forceful grasping, gripping, and rotation. Using a screwdriver, doing a lot of manual labour, typing, or playing a racquet sport. Just like tennis.

Tenderness near the outside elbow bump is often associated with tennis elbow. Pain may worsen, becoming burning and severe. Shaking hands, turning a door handle, working on a computer, and playing sport can increase the pain.

Pain on the inside of your elbow
The symptoms of golfer’s elbow are related to the muscles that flex your wrist. They merge into the common flexor tendon, which connects at the medial epicondyle.

Injury to this area may have a traumatic origin, like hitting a golf club into an unseen rock or thumping it into the ground. Or it might occur from overuse. Chopping wood with an axe, operating a chainsaw, gardening, competitive swimming... and, yes, golf.

Golfer’s elbow can often cause soreness near the inside elbow bump. The pain can extend down the forearm on that side. Grip strength may become diminished.

Golfer’s elbow is more common in women, type 2 diabetics, people aged between 45 to 64, those with a higher body mass index, and smokers.

How can we help?
We use our arms every day. When simply making a cup of tea, drying yourself after a shower, lifting your child, turning a door knob, and engaging in work, hurt, every day activities can seem almost impossible.

The Chiropractors at Adam's Back are qualified to assess and diagnose lateral and medial epicondylitis. We can discuss with you appropriate options for managing the pain, and prepare a suitable recovery plan, which may include exercises for you to do at home.