Ingredients
280g good quality dark chocolate, chopped 
2/3 cup coarsely chopped unsalted roasted hazelnuts 
1/4 cup coarsely chopped dried cranberries 
1/4 cup chopped freeze-dried plums or cherries 
2 tbsp pumpkin seeds 
1 tbsp cacao nibs 
1/4 tsp coarse sea salt (optional) 

Instructions 
Line an oven tray with baking paper 
Gently melt the chocolate in a large bowl over a pot of boiling water 
Remove from heat and spread evenly and thinly on the tray with a spatula 
Sprinkle over the rest of the ingredients, and leave at room temperature to set 
Break or chop onto shards, and store in a sealed container in a cool place 

Chocolate is made from cocoa beans, the seeds from the cacao tree - an evergreen tree native to the tropical area of South America. After harvesting, the beans are fermented, dried, roasted and crushed, resulting in cacao nibs. These nibs are then ground into non-alcoholic liquor ready to be made into chocolate. 
Not all chocolate is created equal; to reap the benefits you need to choose the highest quality dark chocolate, raw cacao powder, or cacao nibs, as these products usually have less added sugar and are higher in nutrients. 
Generally, the darker the chocolate the higher the cacao (cocoa) content, so choose your chocolate carefully and enjoy: 

• Antioxidants: those chemical compounds that neutralise harmful free radicals – chemicals that cause damage in the body.
• Vitamins and minerals: dark chocolate is rich in iron, selenium, zinc, magnesium, vitamins A, D, E, and a range of the B vitamins. Great for energy and all-round health. 
• Flavonoids: good for heart and cardiovascular system health, these chemicals help to regulate blood clotting and even lower blood pressure. 
• Good mood chemicals: chocolate contains tryptophan, phenyl ethylamine and other chemicals which give you that feel-good factor, and even a mild caffeine buzz. 
• Lower cholesterol: dark chocolate can increase the amount of HDL cholesterol: the good, protective kind, in the blood, which in turn decreases the amount of LDL cholesterol, the kind that causes vessel disease.
  
  

Be careful how much you have though, chocolate contains high levels of fats, and usually has added sugar, which makes it high in calories. 
If you’re looking for a sweet snack, a square or two of carefully chosen quality dark chocolate is a great choice. 

Picture from Pinterest 

In the day-to-day bustle of life, not many people do.Yet, this incredible piece of living machinery enables you to move, keep upright, and acts as the strong foundation for your body. It both protects and directly contributes to how your nervous system works. Its design, in essence, perfectly matches its function. 

The spine consists of many bones (or vertebrae): seven cervical, twelve thoracic, and 
five lumbar vertebrae, plus the sacrum and the coccyx at the base. Most vertebrae are held together by facet joints, which click together like tongue and groove floorboards, and 
strong discs. 

While the spine is incredibly strong and supportive, it also wields a secret power. It is key 
to brain function. As researcher and Nobel Prize winner, Dr. Roger Sperry, said, “Ninety percent of the stimulation and nutrition to the brain is generated by the movement of the spine.” Motion of the spinal joints enables us to know where we are in space and contributes to movement 
control and co-ordination. 

The spinal canal surrounds and encloses our spinal cord, protecting the delicate nerve tissue that is critical for the brain 
and body to communicate. At each vertebral level, a pair of nerves exit. These spinal nerves stimulate muscles, skin, and the fight and flight and rest and relax systems. This enables us to move, feel, respond to threats, and to relax and recuperate. 

Muscles attach one vertebra to the next and act to stabilise the spine, maintain posture, and enable movement. Ligaments also secure one bone to another, and provide mobile strength. The fascia provides another piece of the spinal puzzle. The fascia is a strong tissue that modulates tension and stiffness, and adds strength. 

With its involvement in nervous system function, its support of the body, and the effect it has on wellbeing, it’s no wonder chiropractors focus on caring for the spine! As spinal joints become jammed and underperform, muscles in the back become stressed and strained from poor posture, function decreases, and injury can occur with profound effects on your health. 

As you can see, it’s important to look after your spine. Daily exercise, a variety of fresh, nutrient-rich whole foods, maintaining an ideal weight, and being smoke-free are fundamental elements for spine health. Correct posture, appropriate lifting techniques, and strengthening and stretching muscles are also essential preventative steps. 

Chiropractors offer a customised, drug- free, hands-on approach to spinal care. As well as helping with existing spinal health issues, they can assist you in maintaining healthy spinal practices that will improve your overall wellbeing. 

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Picture from Pinterest 

It’s not surprising when you consider that the pressure placed on the spinal column while serving is a staggering eight times the force generated by running. Serving requires hyperextension, which can compress your spinal joints. Front and backhand shots require sudden side and twisting movements. As you toss, stretch, run, and bend with force, sometimes something gives! 
According to the International Tennis Federation, 95% of players who experience low back pain have what’s called the ‘non- specific’ type. That means most problems stem from muscle and spine related injuries, the kind your chiropractor specialises in. The good news is there are ways to enjoy your passion and ease your pain. 
These four important steps will help you to strengthen, support and heal your back, and improve your tennis game. 
Warm up: A sufficient warm up is important to prepare your body. Five minutes of cardio, then taking your joints through their range of motion and practicing your strokes will get you ready for your game. 
Professional advice: Have a tennis professional check your style, playing posture and the suitability of your racquet. The right amount of knee bend and strong muscles that fire in the correct sequence, reduce dysfunction and discomfort. Strokes performed with the right technique can increase power while lessening pain and chance of injury. 
Practice the bird dog: The bird dog is a strengthening exercise that focuses on toning the core and back muscles together. Kneel on all fours. Flatten your back and brace your stomach muscles. Lift one arm out straight in front and in line with your ear, at the same time that you extend the opposite leg straight behind. Ensure your posture is stable and then hold for 10 - 30 seconds. Return to the starting position, swap sides and repeat. 
Switch up your serve: Serving is a serious business that places your back under significant strain. Converting to a lower force option, for example from a kick to a slice serve, will reduce the amount of back arch. 
While lower back pain is common in tennis, other injuries can occur too. If your shoulder range of motion is restricted and it hurts to reach up, or to lie on that side, you might have a rotator cuff injury. Pain in the front of the knee, damage to the calf muscle or Achilles tendon, ankle sprains, and elbow and wrist problems are also frequent events. There is even a condition called ‘tennis toe’, where the toes hit the end of the shoe causing bruising under the nail. 
Remember, playing tennis creates significant spinal and joint strain. Protect your game and playing future by caring for your body in health and in injury. 

Photo from Pinterest 
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