Ingredients
4 pears, diced
4 apples, diced (or more pears)
1⁄4 cup lemon juice
1 cup ground almonds
1⁄2 cup oatmeal
1⁄4 cup coconut oil, melted
2 Tbl honey or maple syrup (optional)
1 tsp cinnamon
1⁄4 tsp ground ginger
1⁄4 tsp sea salt (Celtic is good)
1⁄2 tsp vanilla

Method
Preheat oven to 180 degrees.
Mix pears, apples and lemon juice. The juice helps to stop the fruit from going brown. Place into either one large baking dish or four small dishes. Leave room for the topping.
Combine remaining ingredients in a bowl, then sprinkle over the fruit.
Bake for approximately 20 minutes until golden and bubbling.
Allow to cool for 10 minutes before serving, as the fruit will be very hot.

Optional:
- mix some chopped walnuts through the topping.
- reserve half a pear and slice thinly for decoration.​

​Fresh figs contain a wide variety of vitamins, but only in fairly small quantities. However, when it comes to essential dietary minerals, figs are incredibly nutritious, with high levels of essential elements like potassium, calcium, copper, magnesium and manganese. This is a good reason for eating them, and they can contribute to all- round good health. In particular they may support healthy digestion, decrease your risk of heart disease, and help manage blood sugar levels.

Drying figs concentrates these nutrients by lowering the water content; so if we compare the same weight of dried and fresh figs, the dried ones are much higher in dietary fibre, iron, and other minerals. Some vitamins can be destroyed by the drying process, so fresh figs are higher in vitamin C and vitamin A. Dried figs are, by weight, considerably higher in sugar and kilojoules than fresh figs, so they should be eaten in moderation.

Figs are high in dietary fibre, so they’re very good for the digestive system; some people find that they’re particularly helpful for managing constipation. The downside to that is that they can cause diarrhoea – particularly dried figs – so try adding them to your diet gradually so that you can monitor and manage any ill-effects.
​
Figs are high in vitamin K, which is a vitamin that helps control the way blood clots. This is essential in a healthy diet, but people who take certain blood thinners such as warfarin should aim to keep levels of vitamin K in their diet fairly consistent.

There are over 100 adjustment types to choose from. Regardless of the type, all techniques have the same aim: to help restore or enhance joint function.

With that said, there are some more common treatment options. Spinal adjustments may be delivered by what’s called a high-velocity, low amplitude (HVLA) thrust. Tools or specialised tables might form part of the therapeutic picture. Some techniques provide light touch to specific points on the body. Spinal mobilisation may be used. A mixture of approaches might be appropriate. Let’s look at some of the most common techniques.

Adjustments that use HVLA thrust involve applying a controlled manual impulse directly through a joint. You'll notice that your body is positioned carefully to enable a small movement at a specific point. You might hear a popping sound; this is caused by a small pocket of gas being released from the joint. This safe sound is common; however, its presence or absence doesn’t determine the effectiveness of your care.

Mobilisation is used for the same reason as HVLA adjustments; to help improve joint function. However, the process is different; mobilisation uses a repeated rocking movement. Think of this like repetitively stretching a joint in a particular way.
As well as, or instead of HVLA or mobilisation, your chiropractor might use other types of care. Customised tables that are designed to optimise your adjustments. Aids, like blocks or traction machines help to realign the spine. Purpose-built hand-held instruments are used to help joint motion. Specific touch, soft tissue therapy, heat and ice, ultrasound, electrical stimulation, taping, or laser, are examples of ways to move, relax, and heal your body.

In essence, chiropractors have a vast array of techniques at the ready. We don’t use a “one size fits all” model; your plan will be developed after an in-depth consultation, examination, and scans if needed. Everyone’s needs and conditions are different, that’s why it’s important to talk honestly with us – your active involvement will help us to establish your tailored treatment plan.

There are two ways this term is commonly used, firstly, when a joint is restricted or doesn’t move as well as it should. Secondly, when there is an abnormal curvature or irregular posture within the spine.

Your spine is an amazing piece of engineering. A biological work of art! It’s a column of bones, called vertebrae, with supporting structures such as discs to absorb shock and allow motion, ligaments to aid stability, and muscles for movement.
In a complex system, though, things can go awry. Imagine driving a car with its wheels out of alignment. Imbalance leads to problems like wear and tear.

If you ignore the issue, or don't know it’s there, it will slowly get worse. The same thing can happen with your spine.
Modern-day humans sit too much, lift and move incorrectly, and have poor posture. We may be ill, overweight, or eat unhealthily. Sometimes we grow in unusual ways. There are genetic reasons for our spinal health, too. These factors can cause strain on our spines, but how do you know if your spine is misaligned?

You might experience symptoms like headaches, migraines, fatigue, and pain in your back, neck, hips or knees. Your joints may feel stiff or inflexible. You may have poor posture; your body should be in arelatively straight line from your head down to your feet. However, sometimes you can’t tell. That’s why a chiropractic assessment is important.

Once you know you have a misalignment, what should you do? First, it's important to realise the process of mending is
usually gradual. There’s no instant fix or magic pill, you will need to commit to healing, and be patient. Some key approaches are proper posture, exercise and stretching.

Work on improving your posture. If you work at a desk, ensure your workstation is set up correctly. Sit less, this helps to ease the pressure on your sit bones and back. When you walk or stand, roll your shoulders up and then back so that you aren’t hunched forward. Keep your chin tucked in slightly so that the back of your neck is long.

Stretch muscles regularly. The hamstrings, hip flexors, and chest muscles commonly become tight. Strengthen spinal support muscles; your back and core muscles help to keep your spine in alignment. The plank, bridges, crunches, and a wonderful exercise called the bird-dog help. The specific exercises you begin with will depend on your ability. Keep moving as much as possible too!
​
A healthy spine is crucial for your overall health. At Adam's Back we can provide a spinal assessment and offer the best type of treatment for your spine. We can also teach you mobility exercises, and offer nutritional and lifestyle advice.

Physical activity has a raft of benefits: stronger bones and muscles, healthy weight, better balance, a sharper brain, it may even delay the onset of dementia. It can also help protect against cardiovascular disease, diabetes, stroke, and some forms of cancer. It doesn’t only have physical benefits; you may find a greater sense of happiness and improved quality of life and wellbeing. Recent research has shown that if you maintain a higher level of physical fitness it may actually slow the ageing process! The list goes on.

Yet, aging is associated with reduced levels of exercise. At a time when movement is essential, people tend to sit more; they might be concerned about injury or have physical barriers. Chronic health problems can make activity harder. While understandable, being active remains crucial. These issues can be overcome with a little help and planning.

There are simple guidelines to help you get moving, safely. For people aged 65 years and over, at least 30 minutes of moderate- intensity activity daily is recommended. Of course, it’s even more beneficial if you can do more! Aqua aerobics, biking, dance, tennis, and brisk walking are good examples. Team sports or group activities can help with motivation.

As well as aerobic exercise, muscle strengthening activities matter. Yes, you can hit the gym, but you can also do resistance training at home. Weights, body weight exercises, and resistance band workouts are perfect.

Use your major muscle groups − think arms and legs, chest and shoulders, back and core, and remember to include activities which help with flexibility and balance too.

In addition to structured exercise, being active throughout your day can also make a big difference − lifting heavy shopping bags, housework and digging in the garden all count.

If you have health problems or it's been a while since you’ve exercised, a checkup with your GP first is advisable. Then, you can start slowly and build up the time and intensity of your exercise over a course of weeks. The secret is just to begin; this is a journey not a race.
​
The chiropractors at Adam's Back can advise on the best types of exercise for your body and how to avoid injury. If you have any queries or concerns, please ask.