INGREDIENTS 
    Crust 

• 2 C almonds
• 6-8 dates (depends on size) 
• 5 Tbl coconut oil, melted
• 1 tsp cinnamon
• 1⁄4 tsp salt 

    Filling 

• 3 C raw cashews, soaked in water for 2 hours 
• 2⁄3 C coconut cream 
• 1⁄3 C fresh lemon juice 
• 1⁄2 C maple syrup, or any other syrup for sweetening 
• 1⁄4 tsp salt
• 1 tsp vanilla extract 
• Strawberries, sliced (or try raspberries if you prefer)

METHOD 
    Crust 

1. Place all ingredients into a food processor and process until combined. 
2. Line a 8-inch or 9-inch spring-form pan with baking paper.
3. Press mix firmly into the base and refrigerate while preparing the filling. 

    Filling 

1. Drain and rinse the cashews. Place into a blender or processor with the remaining ingredients. 
2. Blend until smooth - this could take a few minutes. 
3. Pour half of the filling into the base. Layer with the berries. Top with the remaining filling. 
4. Freeze at least 3 hours until set. 

When ready to serve, remove from freezer and allow to thaw slightly for about 10-15 mins. 
Slice into small portions – remember, although a healthy version, it is still rich. 
Serve with more fresh berries.

SUGGESTIONS

• Try a different type of berry. 
• Swirl through some berry compote or jam before freezing. ​

When the warmer weather hits, the plants in your garden can take off like they’ve got somewhere better to be. All that’s required is a little sun coupled with a touch of moisture, and your normally- organised garden bed can become a wild jungle only tameable with a steady weeding hand and a wheelbarrow. 

When it comes time to get it under control and remove those pesky weeds, it might prove helpful to treat your body like it’s about to undertake an intense training session. Weeding might not seem like a laborious task, but some people may suffer from general muscle soreness and back pain as a result of continuous bending, lifting, weeding, and pruning. Even if you’re only in the garden for a few hours, it never hurts to put steps in place that might help to prevent those aches and pains. 

Before you grab the garden spade, do a quick warm-up. Stretching your muscles before you tackle the garden can help warm and loosen them up for the task ahead. Once you’re ready to head outdoors, arm yourself with tools that might make gardening a little more comfortable. For example, a garden hose requires less strength and effort to use than a watering can, and a garden cart can remove the need to lift heavy bags of soil or compost by hand. Every little change in your gardening habits can make your time outside more enjoyable. 

It’s easy to get caught up in what you’re doing and forget how long you’ve been pulling weeds, but it might also benefit your body to break up the task into 30-minute sessions. After 30 minutes, take a break, hydrate, and make sure you’re feeling comfortable enough to continue. Always remember to bend your knees when lifting, lift with your legs, keep your back straight and share heavy loads. 

Gardening is a fun hobby to have, and forming good habits with proper technique can help to reduce the risk of back pain and/or injury. However, should you find yourself feeling worse for wear after a day of lifting and bending in the garden, your chiropractor is available for consultation.
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Muscle knots are muscles fibres that are tight and tense, even when your body is at rest. They may be sensitive to touch, and feel swollen and lumpy. Muscle knots commonly occur in your back, shoulders and neck, and are also known as trigger points. They can cause additional conditions such as headache, toothache, jaw pain, and lower back pain. 

Muscle knots can happen for a variety of reasons. Common causes are poor posture, overuse or injury of a muscle, stress, dehydration, and a sedentary lifestyle. 

Posture 
Firstly, take a look at your posture.
If you spend hours at your desk, are you sitting correctly and taking enough breaks? Slouching causes muscle stress which can lead to back pain, so try keeping your back straight, and your head upright in a neutral position. 

Keep moving 
Moving regularly through everyday activities, or following an exercise plan, helps to keep muscles strong, flexible, and free of tension. 
Including gentle stretching into your daily routine will also release tension in your muscles. Activities such as swimming can be beneficial by working the muscles in your neck and shoulders, and improving circulation to these areas. 

​Stay hydrated 
If you’re not drinking enough water, dehydration may be the cause of your muscle knots. Your water requirement varies depending on factors such as your age, and the amount of exercise you do, but health authorities commonly recommend seven to nine glasses a day. There are many apps you can use to remind you to drink water, 
and track your daily intake. 

If these preventative measures aren’t working for your muscle knots, then it may be time to seek professional help. Chiropractors may use chiropractic adjustments to address the underlying cause, improve posture and reduce tension in your body. They can also use or recommend other therapies such as massage to relieve immediate pain. 

A combination of Chiropractic and Massage can not only help immediate symptoms of muscle knots, but also correct the cause and prevent them from occurring again. 


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Strength training is not just for body builders; as well as building strength it can help burn calories, reduce body fat, improve tone and lean muscle mass, and increase overall wellbeing. 
How does strength training help weight management? 
Lean muscle mass reduces with age, and fat can take its place if you don’t strengthen your muscles. Building muscle indirectly increases your metabolism as muscle burns a higher percentage of calories than fat, even at rest. 
Develop strong bones 
Many of us don't know that strong muscles lead to strong bones. The pulling and pushing on bone from strength training and other weight bearing exercise puts stress on the bone which responds by building new cells. Strong bones can help reduce your risk of osteoporosis, and strong muscles can improve balance and stability, therefore lessening the risk of injury from falling. 
Help with chronic conditions 
Strength training can also help reduce the symptoms of many conditions such as back pain, arthritis, depression and diabetes. Being stronger can increase your energy and improve your ability to do everyday activities which can help keep you mobile and independent. 
Do I have to go to the gym and lift weights? 
Strength training isn’t all about lifting weights at the gym.Although free weights and weight machines are commonly used, you can also use resistance bands and balls, and your own body weight. Leg squats, pull-ups, push-ups, yoga, and Pilates are all low impact activities that use bodyweight resistance, and can be performed easily at home. 
How do I start? 
Before you get started, make sure that strength training is right for you. Check with your doctor if you’re over 40, have a chronic condition, or if it has been some time since you exercised. 

​It is advisable to work with an exercise professional to help you choose the right level and weight, and to learn the correct training techniques. It’s also important to warm up beforehand and have rest days in between workouts. 
Strength training doesn’t require hours of weight lifting every day; with a balanced and regular routine you will see improvement in your strength, muscle mass and overall health. See your chiropractor for advice on strength training options for you, and how to lower the risk of injury. 

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There are few things as refreshing as heading out for a ride on your bike. You can feel the wind on your face, the blood pumping through your veins, and a burst of energy as you power through the gears. 
​
Riding a bicycle has many positive points, but many riders are unsure if this form of exercise is suitable if they suffer from back problems. 
Pros 
Biking can often involve less jarring on the spine than the likes of jogging, especially stationary cycling. Sometimes, the positioning of your body on the bike can be favourable as well. If you have lumbar spinal stenosis, leaning forward towards aerodynamic, or low handlebars can be more comfortable than other positions. 
...and cons 
Biking can still cause back and neck pain for some. Your back muscles may not be strong enough for the riding position, or your posture may cause strain. Although you may be leaning forward, this position can also cause you to arch your neck backwards, causing strain to the neck and upper back. Rough terrain may increase the risk of spinal jarring or compression, especially if the bike is unsuitable. 
Prevention of back injuries 
There may be ways you can prevent back and neck injuries from occurring while riding your bike. Whether you are a commuter, off road enthusiast or occasional cyclist; the first thing to do is select a bike that’s fit for purpose. 
It’s worth getting advice from a bicycle professional on the right bike and accessories, and how to adjust your riding position to suit your body.  

As you ride, gently lift and lower your head regularly to reduce the risk of neck strain. Biking isn’t greatly effective for strengthening back or abdominal muscles, therefore you may need to strengthen these in other ways to support your body and avoid lower back pain. 
​
If you are trying to find forms of exercise that won’t cause or worsen back pain, biking could be the answer; however, it’s advisable to ask your chiropractor at Adam’s Back, if it would be suitable for you. 

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The beautiful arrangements of oranges, lemons, limes, mandarins, and grapefruit in your supermarket may be appealing, but these citrus fruits have more to offer than mere looks. 
They’re a lunch box staple, a beverage, and a pick-me-up when you’re feeling a little under the weather. Furthermore, they’re plentiful in Australia throughout most of the year. The studies on how citrus fruits can benefit your health will surprise you. 
Vitamins and minerals 
Citrus fruits offer an abundance of B and C vitamins; one orange alone can provide as much vitamin C as you need in a day. They also contain minerals such as potassium, phosphorus, magnesium and copper; all of which play important roles in your body processes. ​
Fibre 
They don’t lack in the fibre department either; one large orange offers around 18 percent of your recommended daily requirement. Fibre is crucial for improving your digestive health, and lowering your cholesterol. 
Preventing disease 
These fabulous fruits are rich in plant compounds that provide anti-inflammatory and anti-oxidant effects. They may reduce the risk of heart disease, possibly boost your brain function, and lower the chance of kidney stones. If that’s not enough to convince you, then the widely accepted studies on their protective effects against cancer, just might. 
Weight loss 
If you’re trying to lose weight, then citrus fruit may help. Their fibre and water content help to fill you up, and they are low in calories. A 2015 study, conducted over 24 years, showed a link between consuming citrus fruits and weight loss.
Are there any downsides to citrus fruits? 
As with any food and beverages, ensure you consume citrus fruit in moderation. Their acid content can erode tooth enamel, which increases your risk of cavities. Also, consuming citrus in juice form can lead to increased sugar intake. Grapefruit can also have adverse effects with some medications. 
Overall, citrus fruits are nourishing, versatile and convenient to eat. Add them to your regular diet and enjoy the sweet burst of flavour and subsequent health benefits. 

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The hamstring muscle has long been known as one of importance, even in ancient times. Knights used to slice their enemies across the backs of their thighs with a sword, rendering them immobile. Prisoners were also subjected to similar treatment to hinder escape attempts! 

Hamstrings muscles are the large muscles at the large muscles at the backs of your thighs. They allow you to straighten your hips and bend your knees; and are vital in activities such as running, jumping, and climbing. 

Hamstring injuries are muscle injuries, and range from a minor strain to a severe rupture, with a grading of I, II, and III. Grade I is minor, II is a partial rupture, and III is a complete rupture. An injury can occur over time from overuse, or from one sudden movement. 

Grade I injuries can heal on their own and cause minimal aggravation, especially in those who don’t actively use those muscles. Grade II and III injuries are usually caused by vigorous activities. For an athlete, a grade III rupture can sometimes mean the end of their career. 

When you experience a strain or rupture, you may notice a sudden jerking or a ‘pop’, followed by pain. Spasms, tightness, swelling, and bruising may develop. 

It is very important to treat and repair your hamstring injury correctly to avoid re-injury.
 
Home remedies such as rest, ice, compression, and elevation, (RICE), may provide some relief. Splinting and crutches may also be necessary for severe strains. Your chiropractor may examine your feet, knees, hips, pelvis and lower back, as imbalances in these areas can all contribute to hamstring injuries. 
​
You may not realise the importance of hamstrings until you injure them. Talk to one of the friendly team members at Adam’s Back on how you can best support your hamstrings.

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