These bite-sized appetisers are so easy to make, and look stylish for any occasion.
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
Thin slivers of radish or lemon, capers, strips of red pepper, ground black pepper.
The human nervous system is extremely complex – how it works can be understood easily if we see it in terms of a transport network made up of three main elements: the brain and the spinal cord (the central nervous system), and the nerves cells throughout the body (the peripheral nervous system).
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:
A refreshing fruity dessert that’s easy to make, tastes delicious, and is a healthier and lighter alternative to ice-cream.
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
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.
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’.
Health and happiness - all in one bowl.
Adam's Back is a team of dedicated complimentary health professionals. Our aim is to support you in finding drug-free solutions for better health.