A Great Exercise to Erase Low Back Pain

Check out the following short article about correctly picking something up off the floor. And then watch toddlers as they move around. They do it all correctly - and it's all instinct. We actually get worse as we age, even though no one tells us to. Teach your kids to ignore adults in this regard and to move as they already do based on instinct - their gut feeling is right!

A Great Exercise to Erase Low Back Pain:

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Self-care for neck pain

Seven Self-Care Tips for Clients with Neck Pain

Above is the link to the full article, and I encourage you to read it as it goes into more depth on the causes of neck pain, which makes the preventive tips below make more sense. It also includes a list of references.  

1. Stress Relief - While stress will aggravate neck pain, relaxation can ease it. Suggestions for accomplishing this feat include deep abdominal breathing, meditation, visualization and other relaxation techniques.

2. Frequent Breaks - Even though sustained positions foster muscle tightness, this practice is deeply ingrained in our culture. If driving long distances or working long hours in one position, make sure to take frequent breaks. Breaks are best used to stretch, breathe deeply, take a sip of water and return to proper posture.

3. Exercises and Stretches - While some must be prescribed by a physical therapist, a massage therapist can suggest exercises and stretches for the neck as long as they don't cause pain. Exercises and stretches help reduce pain by restoring muscle function, optimizing posture to prevent overload of muscle and increasing the strength and endurance of the neck muscles. These can include shoulder blade rolls/squeezes/shrugs, cervical extension/flexion, rotation, stretching the front wall chest muscles, strengthening the shoulder muscles and isometric exercises.

4. Hot and Cold Therapy - Most practitioners suggest alternating heat and cold to help a stiff, painful neck. Reduce inflammation by applying a cold pack for up to 20 minutes several times a day. Alternate this approach with heat, either a warm shower or a hot pack, for up to 20 minutes. Heat can help relax sore muscles, but it can aggravate inflammation if the area is red, warm and swollen.

5. Evaluate Ergonomics - Adjusting home or workplace conditions to relieve unnecessary neck stress can go a long way in preventing cervical discomfort. This includes proper positioning of a desk, chair, computer and phone so the screen is at eye level, knees are slightly lower than hips, arms rest comfortably on armrests and the neck is in a relaxed neutral position while on the phone.

6. Sleep Deliberately - Since a lot of neck pain can arise from poor positioning during sleep, deliberately planning a sleep position can prevent a painful neck. Avoid sleeping on the stomach and use a pillow that supports the natural curve of the neck. Back sleepers are advised to use a rounded pillow (neck roll) under the curve of the neck, with a flatter pillow cushioning the head. Side sleepers should keep their spine straight by using a pillow that is higher under the neck than the head. The goal is to prevent overnight neck flexion.

7. Sock and Tennis Balls - A simple homemade device can be used for self-administered cervical acupressure. Put two tennis balls in a sock and tie off the sock so the balls are stationary. Place the tennis balls under the occiput (base of the skull) so they are pressing on the hollows under the skull on either side of the spine (Gallbladder 20) for about 10 minutes. Lying on this device can help relax taut, posterior neck muscles.

Bone Basics: What You Should Know About Your Skeleton

It's so easy as a massage consumer, or even as a massage therapist, to forget that muscles are only part of the body's story. With out the skeleton, muscles would be pretty useless. The skeleton and muscles fit together to make up one large system of pulleys and levers. One without the other would go no where fast. Your muscles move your bones (the pulleys); your bones provide the structure your muscles need to move (the levers). And, just like your muscles, your bones need care. They need to be strong so your body as a whole can be strong. They too need nourishment in the form of nutrition and exercise.

Read this excellent article below, and don't forget those that truly make you stand tall!

Bone Basics: What You Should Know About Your Skeleton | The Daily Muse:

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Baby, it's cold outside ...

Happy new year! I hope you had a fun, safe holiday season and wish you the healthiest, happiest year yet for 2012! I am ready to learn new things and share them.

With the new year comes even colder weather as we are now deep into winter. And that means more risk for extreme cold pathologies, such as frostbite. I'm mentioning this because something like frostbite should NOT be massaged, even though you may feel the instinct to do so.

"About Frostbite
Occurring when the skin and other tissues are exposed to very cold temperatures, frostbite can cause permanent tissue damage. Usually affecting the hands, feet, nose, cheeks and ears, frostbite can happen within minutes of exposure to extreme cold, or even in above-freezing temperatures if there is a strong wind chill or if the person is at high altitude or wet.

When exposed to cold, the body strives to preserve heat. By constricting the blood vessels near the skin's surface, blood is forced into the body's core to keep the vital organs warm. This is exactly the mechanism that prevents the extremities (such as hands and feet) from receiving enough blood, which causes them to become cold and makes them vulnerable to frostbite. The following sequence of events can lead to frostbite:

• Initially, the blood vessels alternate between narrowing and widening to keep the extremities as warm as possible.
• Under extremely cold conditions the vessels stop widening.
• When the skin's temperature drops low enough, ice crystals form around and within the cells, freezing tissue and possibly rupturing cells.
• The lack of circulation that occurs when the body directs blood flow away from the extremities can cause damage to the cells.

Frostbite Stages
There are four degrees of frostbite severity, each with their own symptoms:

1. First Degree - Known as frostnip, this affects only the skin's surface. Initial symptoms are itching and pain, and some numbness may exist. These symptoms are usually not permanent.

2. Second Degree - This level involves freezing of the skin, but not deep tissue. The affected area usually will develop blisters one to two days after cold exposure.

3. Third Degree - Possibly causing a temporary loss of use of the affected area, this level is deep enough to involve tissue, muscle and tendons. The skin turns hard and waxy and purplish, and blood-filled blisters may be present.

4. Fourth Degree - Freezing tissue, muscle and tendon, this is the most severe stage of frostbite. The affected area suffers permanent loss of function and is at risk for possible amputation due to infection.

In general, the indications of frostbite are:

• Itching, pain or prickling progressing to numbness
• Pale, hard, cold skin with a waxy appearance
• Flushing from blood rushing to the area after being re-warmed
• Burning sensation and swelling from collected fluid that can last for weeks

Medical help should be sought right away to prevent permanent tissue damage, as the extent of the injury may not be apparent until the area is re-warmed. If medical care is not available immediately, a mildly frostbitten area can be warmed in warm water (101 - 104° F), or by repeatedly applying warm cloths to the area for 30 minutes. Never use hot water, fire, a heating pad, or other dry heat because these methods may burn the skin before the feeling returns. Because the affected area may swell, remove any jewelry before re-warming. You can also give the person with frostbite something warm to drink (no alcohol or caffeine). If the toes are the frostbite culprit, help the person ambulate without them putting pressure on their feet. If there is any danger of refreezing, wait to thaw the area out until warm shelter is guaranteed. Thawing and refreezing can cause even more serious damage to tissue.

Warming should be done without applying movement to the tissue. That means no rubbing, massaging or shaking. Excessive movement will cause the ice crystals to injure sensitive body tissue."

Source: What Massage Therapists Should Know About Frostbite

As always, the best game plan is prevention. Remember your hat, scarf and gloves before going outside. Even if you don't think you'll need them, pack them in your bag, or stuff them in your pockets. It may be 50 this Saturday, but only in the middle of the day. Winter temperatures can drop dramatically in short periods. And if you suspect frostbite, please follow the instructions above.

Stay safe out there!

Massage in the News

Interesting article from the Washington Post:

Alternative therapies almost always pay off 

Hospitals offer these treatments not only because they work, but also because they attracts patients. Who knew?

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Are You Stretching the Wrong Way? Try the Right Way

Below is a link to a well-written article regarding stretching. It is worth a look, especially if you are worried you might be over doing it with your stretching routine, or if you are confused by the conflicting ideologies of stretching versus not stretching before a workout. Some experts believe that stretching before a workout prevents injury; others believe that the long hold stretches most people are taught can actually cause injury (an increasingly accepted idea). The AIS method of stretching bridges the two camps with a different way of thinking.

Are You Stretching the Wrong Way? Try the Right Way:

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Sciatica & Massage

If you have sciatica, or leg pain, consider massage therapy. It's such a natural, relaxing way to find relief!

Remember, though, that sciatica is a symptom of something else, and not a medical condition itself. It simply refers to leg pain, numbness or tingling caused by compression or injury to the sciatic nerve, the largest nerve(s) in our bodies. (We have one on each side; they start at the end of our spinal column and run through our hips and down our legs.)

Compression of the sciatic nerve is sometimes due to tense musculature. Hmmm ... what could help relieve tense muscles, I wonder?

Read this good blog post. Sarah Minen, LMT describes it quite well and has a clear illustration: Sciatica Massage Salt Lake City, Utah | Sarah Minen LMT - Salt Lake City Utah Massage Therapy.

For more information on sciatica itself, click here.

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Make your massage a retreat this fall

5 ways to really unwind

It's a busy time of year. Remember your body and mind are wired to need breaks from stress. Here are five ideas to help you turn your massage session into a mini-retreat.

1. Schedule your massage sessions ahead. This can help you avoid being overwhelmed by pre-event anxiety or post-event let down.

2. If possible, sweat in a sauna or soak in a hot tub or herbal bath before your massage to give your muscles a chance to warm and relax. Afterward, sit or lie quietly in the massage room or other quiet space before reentering the world.

3. Don't go back to work or run errands. Go home and avoid the computer and telephone. Lie down, listen to music, or do simple activities such as drawing or folding laundry to keep your mind in a dreamy state.

4. Take a leisurely walk or simply sit by a window with a view of trees, water or a garden. Relax your eyes and focus on the colors and textures of the earthly environment.

5. Before bed the evening after your massage, drink a cup of herb tea such as chamomile or lavender to help you sleep. Sleepytime(R) is a popular commercial tea many people like to help them get a good night's rest.

Glossary of Massage and Bodywork Techniques

First: I did not feel the earthquake. I was in the backyard playing with my dog when I heard a rumble and a rattle that must have been my gutters/porch/entire house. I thought it was weird, and my dog heard it too. I don't think he felt it. We just looked at each other and I shrugged. I'll bet he would have, too, if he could. Then I quickly forgot about it. Just a few minutes later I got a call from my mom, whose first words were, "Are you okay?" Um, what? She felt it in Pittsburgh. But we're all okay here at the Haddock house. I hope you are, too.

Second: Follow the link below for a great resource on different bodywork modalities, from the popular to the obscure. I haven't even heard of half of them. Enjoy exploring!

Glossary of Massage and Bodywork Techniques

Low Back Pain: Five Tips for Massage Therapy Clients

Massage therapy has been a coveted way to relieve low back pain for as long as historical documents on the subject exist. However, a new study commands an even greater level of respect for massage's effectiveness at helping this problem. As published in a July 2011 edition of the Annals of Internal Medicine, a study funded by the U.S. National Center for Complementary and Alternative Medicine evaluated the effectiveness of massage therapy for chronic low back pain.

In this study, over 400 participants with chronic low back pain either received weekly whole-body massages for relaxation, weekly massages that focused on specific muscle problems around the lower back and hips, or usual care. Those receiving usual care typically took pain medications or muscle relaxants, saw doctors or chiropractors, received physical therapy or simply did nothing. The researchers found that both types of massage therapy were much more effective at relieving low back pain than usual care. After 10 weeks of intervention, the following was reported:

• 36 percent of patients receiving weekly whole-body relaxation massage said their pain was nearly or completely gone.

• 39 percent of patients receiving weekly massage that focused on specific muscle problems around the lower back and hips said their pain was nearly or completely gone.

• Just 4 percent of patients receiving usual care said their pain was nearly or completely gone.

Tips to Prevent Back Pain
Massage therapy's ability to relieve back pain is rarely disputed, but therapists can also help their clients prevent low back pain recurrence. The following suggestions can help prevent low back pain from returning:

1. Quit Smoking - Smoking cigarettes seems to worsen just about every known health condition, including low back pain. Likely because smoking hinders blood circulation, experts assert that smokers are 30 percent more likely to suffer from back pain than non-smokers.

2. Get Up and Move - Whether behind a wheel, in front of a computer or just watching TV, sitting for extended periods of time is one of the worst positions for the low back. The spinal discs are spongy and cushion the vertebrae, but they naturally have poor blood supply. Upon getting up and moving, fluid circulates around the discs. On the other hand, sitting starves the discs of fluid making them vulnerable to damage.

3. Stretch and Strengthen Core Muscles - Most physicians agree that regular stretching and strengthening of the core muscles constitute the most important lifestyle practices for preventing back pain. Advise clients in a safe stretch and strengthen program with a focus on back, abdominal, oblique and leg muscles.

4. Lift Properly - Those who lift heavy objects for a living are well aware of the importance of body mechanics, but the rest of us may not be. Always engage abdominal muscles during a lift, bend the knees, keep back straight, don't bend at the waist, keep object close to the body, do not hold an item higher than armpits or lower than knees, don't move something over 20 percent of your body weight, don't pivot, twist or turn while lifting, point feet at the item being lifted, and only change direction with the feet (not the waist). These instructions will help prevent back muscles from being strained.

5. Wear Back-Friendly Shoes - Supportive, low-heeled or flat shoes are crucial for preventing back injury. Although high heels may be high fashion, they increase the arch in the low back. This spinal alignment change increases one's susceptibility to low back injury.

Source:

Low Back Pain: Five Tips for Massage Therapy Clients

Are You Dehydrated?

A trip to the loo is a clue! This is a great blog post on easy ways to determine if you are dehydrated, and how to get and stay hydrated if you are.

Be sure to check out the refreshing lime and cucumber spritzer recipe as well. It's super easy, actually: a bit of lime juice and club soda or seltzer over some ice with a few thin cucumber slices. I plan on drinking it all summer long!

first sign of dehydration - Simply Stated Blogs | Real Simple

Meanwhile, in my personal life ...

My husband and I recently adopted this sweet guy.

His name is Sidney. He's nine months old, is a black Lab mixed with something, and is fun, playful, bright and clever. He has lots of energy and is a very fast runner. He came to us knowing "Sit" very well. We didn't have to house train him, which was a blessing. I think he might know "Stay". He has selective hearing with "Come here". We taught him "Gentle" for treats and he got really good at it really quickly.

We had our first obedience class last week. We worked on sit (reinforcing it for us), getting and holding his attention, and loose leash walking. He picked up on that one very quickly as well. I worked with him a lot on it today in the backyard, and when my husband gets home from work we'll try it out on a real walk around the neighborhood. I'm looking forward to learning "lay down"! He's still a puppy and likes to chew on whatever he can, including my arms, legs, feet and slippers.

We adopted him from Lab Rescue of the LRCP. He was given up by his owner to the Humane Society. No reason was given, but I think it has something to do with the fact that he is small. He's only 51 pounds, which is small for a Lab. We don't think he's going to get much bigger, if at all.

The Humane Society gave him to the Lab rescue, who placed him with a vet until a foster home opened up. Our adoption coordinator brought him to our attention, though, and we drove to Virginia just south of Frederick to visit him. He was totally spastic from being in a kennel at the vet for 11 days, but once he calmed down a bit, we could see that he had a sweet, friendly disposition, and that he was eager for love and attention. So, we brought him home! He already has a play mate; neighbors of ours have an 8-month-old silver Lab. They wrestle, then chase each other around the yard, then take a water break, then run some more, wrestle some more, have some more water and then wrestle again. And then at night, they sleep :)

Update: Not long after posting this, my husband did some research into what Sid might be mixed with. Sid has a small white patch on his chest, plus one on his groin and some white on his back toes. My hubs googled "Labs with white spots" and found some very interesting results. Turns out, Sid might not be mixed with anything and may actually be a pure bred Lab. Labs were developed from the St. John's dogs, which had white chest patches. So they pop up from time to time in Labs. The American Kennel Club has listed the white patch as an undesirable trait, though, so Labs are sometimes given up if they have one. Most people think Labs are always supposed to be all one color, but sometimes they aren't and it's perfectly normal.

Also, some Labs are bred to be field Labs. They are smaller, typically 50-60lbs, as well as sleeker and faster. This explains some things for us. Sid is incredibly fast and obsessed with birds. He will stalk the birds at our bird feeder like a cat (he never catches anything, though). He also likes to dig and put his whole head into holes if he can. It probably also explains his small stature. 

I am totally smitten with my young field Lab!

Delicious health food

nom nom ... Kale ... nom ... chips ... nom nom ... are the ... nom nom ... best ... nom nom nom ...

I'm serious. Kale has been in the news a lot lately. At least, I've been seeing it all over the internet. In particular, how to make kale chips.

Making kale chips is so very easy. You take a bunch of washed kale, remove the thick stems, toss the leaves with some olive oil and salt (sea salt is the best), lay them on a baking sheet and bake at 300 degree for 20-30 minutes, until crisp. They taste a lot like regular chips, especially when they are fresh out of the oven. And if you eat a big ol' bowl full ... it's okay! Kale is a super food, and as a leafy green veggie, it's almost impossible to eat too much (unless you continue to eat when you are full, which you should never do, of course).

I made kale chips for my husband and me one evening. We couldn't stop eating them. I had a very large bunch, though, so we did have a good bit leftover. We had friends over for a game night the next day and everyone loved them. I dipped mine in homemade hummus. The day after that, some of us went skiing, and someone said as we were driving home, "You know what I really want right now? Kale chips."

(I did notice some of the kale chips were chewy rather than crisp the second day. I'm wondering if this is because I put some still warm chips in a plastic bag to store. I think this may have lead to some condensation which de-crisped some of them.)

A great way to get some raw kale is to mix it in a smoothie. This is a good recipe.

Why should you put some kale in your diet? Kale is high in beta carotene, vitamins K and C,  lutein and is also a good source of calcium. As with other brassica vegetables (such as broccoli and cauliflower), kale is high in indole-3-carbinol, a chemical which boosts DNA repair in cells. This chemical may also block the growth of cancer cells.

Nom nom!

Valentine Sale!

Gift certificates for couple’s massage lessons and aromatherapy massage are 20% off until 2/14/2011. Print or email certificates instantly, or have a physical certificate mailed at no additional charge. Click here for more details and to buy!

Partnering with your massage therapist

An effective massage requires a partnership. We massage therapists are in charge of giving our clients the best massage possible. And you are in charge of relaxing the best you know how in whatever ways work for you. So we like you to communicate what feels good and what isn’t so great.

1. A lot goes on in a massage session

The first thing that we tend to think of in massage is pressure. Do you sometimes feel like shrinking away from a touch that’s too deep or fast? Do you ever feel frustrated because the technique feels too light or not specific enough? We would love to know so we can adjust to meet your needs. We have a lot of tricks up our sleeve. 

If you are too cold, it is easy to turn up the heat. If you are uncomfortable on the table, you can shift to another position or be supported with extra pillows. If you don’t like an oil or lotion, there is probably something else on hand that you will like better. Would you like the music louder or softer — or turned off completely?  

2. Help yourself relax

Try ignoring concerns about yawning or stomach gurgling. These are expected, even welcomed, during sessions because they are signs you are letting go of tension. 

3. After your massage

You can help extend the benefits for your continued health and relaxation even after your massage. Drink plenty of water. It helps carry away waste products that can be released from your muscles during a massage, and your muscles may feel less sore and fatigued.

If you are a little sore or if the massage didn’t relieve all your aches and pains, take a hot shower or hot bath with Epsom salts when you get home. Don’t forget to relate your experience in your next session, so the pressure can be adjusted if need be. To extend the benefits of your sessions, keep up an exercise program, remembering that you don’t have to be a super athlete. Walking for 30 minutes, taking a tai chi class, or moving to music around your living room keeps your circulation moving and oxygenates your muscles.

Aromas for the fall and winter

Enjoy seasonal pleasures, reduce stress

Oranges, cinnamon, apples, cloves. Aromas that bring back memories of cool days, family visits, and days spent cooking and feasting. Not only are these evocative scents enough to make a fall day feel cozy, but the aromas of orange, cinnamon and clove can reduce stress when inhaled. Here are two recipes to enjoy this autumn.

Orange Pomanders

The sweet scent of an orange pomander, a traditional Victorian craft, will fill a home with citrus freshness. Cloves can relieve nasal congestion and improve digestion — a bonus around Thanksgiving.

You’ll need unblemished oranges, a pile of large-headed cloves, and a knitting needle or fork for poking holes. Punch holes in the skin of the orange, inserting cloves as you go. Make stripes or cover the orange completely. 

Now place 1 tablespoon each of ground cinnamon, nutmeg, and cloves in a paper bag and mix. Roll the clove studded orange in the ground spices to coat evenly. Leave the pomander in the bag and store in a cool, dry area for 3–5 weeks to dry. Each day, roll it around in the spices. 

When it’s dry, shake off excess spices. Display in a bowl or hang with a pretty ribbon.

Mulled cider

Come in from the cold to the heady aroma of mulled cider. Cinnamon is another spice said to help the digestive system as well as fatigue.

Add cinnamon sticks, cloves and fresh orange slices to a pot of apple cider. Use whole spices, not ground, to avoid cloudy, gritty cider.

Simmer gently for at least 1/2 hour to allow flavors to infuse. Don’t boil it as it can turn spices bitter. You can keep the pot warm for several hours — a crock pot is ideal.

Serve in mugs garnished with an orange slice or cinnamon stick.

Detox: Midway

Today is day 11 of my detoxing program (read the introduction here). I'm halfway through. Excitingly, I finally get to add lean protein! I was thinking about what to make this week, and I actually forgot that I can have chicken and fish now. I kept thinking, "Okay, this would be good, and I can add this protein for Dear Husband." Except, I can have that protein now, too! My chiropractor said I could also have quinoa, the only protein that is complete protein, meaning it has all nine of the essential amino acids that humans need. I'm going to ask her if egg whites are okay.

Mmmmm ... eggs.

I'm also no longer on the "cleansing" supplement. I'm still taking the protein and fiber powders with the smoothies, but now I'm taking five capsules of SP Green Food twice a day (it's made of dried buckwheat and barley juices - not sure how a juice can be dried, but what do I know?). When I checked in with the doctor, I mentioned that I was feeling unsatisfied and hungry, especially in the later evening. I had only been taking two smoothies a day because I was worried it was too much fruit, meaning too many calories. (Not to mention the fact that you can't eat for an hour afterward, and once you eat, you have to wait two hours before having another, so time management with three has been tricksy.) She suggested that I be sure to get in three smoothies, since they were my protein source, and that I blend up veggies, any veggies, like spinach and carrots. She said I could add stevia to sweeten them.

Well, I made a carrot/strawberry smoothie from a recipe from the supplement manufacturer's website. It tasted good, but I don't have a high-performance commercial drink blender, so the raw carrots were chunky and it was a little off-putting. I'm going to try this one again, but with shredded carrot in the hopes that my blender can handle that more easily. I can't bring myself to blend up a veggie smoothie, though. I just don't know what to do. I'm sure I could mine the depths of the Interweb, but I'm scared about what I might find. So I haven't added a third shake, but I'm hoping that won't matter now that I can have three palm-sized servings of chewable protein a day. I had avocado and tomato chunks with a little red onion and chopped capers over spinach with oil olive, fresh lemon juice and fresh ground pepper last night when I had my 9pm hunger attack. That was actually incredibly satisfying. It was delicious and the good fats in the avocado really filled me up. I wish I had thought of that sooner!

I've been eating pretty much only veggies, since I've been using fruit for the smoothies. It's been pretty easy to make sure half of my veggies are raw; I usually have a salad for lunch, cooked veggies for dinner, and raw veggies for snacks. I've also been trying to stick to seasonal bounty when it comes to the fresh food. Eating seasonally is something I started a couple of years ago since it's more eco-friendly (surprising, the aforementioned spinach and tomatoes were found at a local farmer's market - probably the last of them, though). It's usually quite easy, but it's been a little harder with this program since I don't have grains, dairy, nuts, seeds or shellfish to add some variety to my palate. I sometimes feel like I'm eating the same things over and over. Sometimes I feel creative, and sometimes I just don't have the time to think about it. I'm hoping the addition of protein today will also alleviate the perceived boredom.

Things that haven't been happening? I haven't been gassy or bloated. I haven't had any indigestion or discomfort after eating. I have been going to the bathroom a lot, and, um, regularly. But that's good. That means my system is flushing itself of waste. Since I'm putting only good things into my body, it can finally work to get rid of any crap it's accumulated. Points to you if you noticed my puns.

I've also discovered that eating out is difficult. First, you might not find anything that works for you. Secondly, you might find something, but only if you can have substitutions. And some restaurants don't take to that and make sure you know it's a difficult request. It's upsetting because I'm trying to live the healthiest life possible and the overall attitude toward food in this country doesn't jive with mine.

If you have any favorite recipes that would work during this program, please share! And if you know of a delicious veggie smoothie that can easily be made in your standard home kitchen blender, I beg of you, let me know!

Detoxifing!

I've decided to try a detox/purification program. I've always wanted to do it, but most of the detoxing methods I've heard about or seen are something crazy or unappealing. The program I'm on, recommended by my chiropractor, who places emphasis on nutrition and not just adjustments, allows for all the fruits and vegetables I can eat, which is okay by me. The program emphasizes supplements and whole, unprocessed foods, particularly vegetables and fruits, and limits high-calorie refined foods and saturated fats.

I am not allowed to have:
*Alcohol, caffeine, tobacco or other stimulants
*Nuts or seeds
*Dairy
*Grains (with a couple of exceptions)
*Processed or refined foods

What I can eat:
*Unlimited amount of fresh or frozen veggies (nothing canned or dried, organic if possible, and at least half of my veggies should be raw)
*Unlimited amount of fresh or frozen fruits as long as I eat twice as many veggies (again, nothing canned or dried and organic if possible)
*Lentils, brown rice and wild rice (thank goodness!)
*Lean protein, like fish and chicken; I can cook the protein any way I wish, but nothing cured, smoked or preserved in any way (like luncheon meats); my chiropractor said I could have quinoa, too
*High-quality oils like extra virgin olive, coconut, fish, flax seed, grape seed, and real butter (really?! hooray!)
*Water
*Juice, if freshly squeezed; nothing processed or with added sugar

It's a 21-day program. During the first seven days, I'll take three supplements: seven SP Cleanse capsules three times a day(!), SP Complete (protein powder) and Whole Food Fiber. Days 8-21 will continue with the protein and fiber powders, but will switch from SP Cleanse to SP Green Food, five capsules twice a day. The powders I mix into a "shake"; I take fresh or frozen fruits and veggies and blend them into a smoothie to which I add the powders. I should have two or three of these per day. The SP Cleanse capsules are to be taken on an empty stomach or with one of my smoothies. Days 1-10 are also protein-free. You add three palm-size servings a day on day 11.

A serving of supplements

It's not too much of a stretch. The only caffeine I consume is maybe one cup of green or white tea a day. I think I can have caffeine-free herbal tea. I don't smoke, but I do like wine and beer and martinis ... I think I can refrain for a while. I only have a couple of drinks a week anyway. I haven't been drinking milk or eating cereal, but I have been mixing fruit, homemade granola and plain, organic yogurt most mornings. Grains will probably be the hardest for me. I love a cracker or bread-based snack. As for processed or refined foods, my husband and I generally shop the perimeter of the grocery store, only heading down the dried pasta and seltzer aisles. Oh, and blue corn chips and organic salsa aisle.

What I am worried about is timing my meals, snacks and shakes. You can't eat a meal for one hour after having smoothie, and once you have the smoothie, you can't eat a meal for two hours. Plus, I'll miss not having yogurt for a while.

Once the 21 days are up, there is the post-purification program, which follows the suggest meal plan from days 11-21, but allows for the systematic reintroduction of foods that weren't included. It's this part that I'm actually the most excited about. Because you reintroduce things like diary and other grains one at a time, I'll be able to determine how they affect me. And this is supposed to help you reach a "new" normal, "the healthy way you will eat and live from now on."

It's been said that it only takes three weeks to make a habit. I'm hoping that changing the way I eat during this program will help change the way I view what I eat in general, how much I eat and how certain foods make me feel.

To the veggie-copter!

Just a note: Standard Process has not in any way asked me to write about my experience or their products. They have not provided me with supplements for that or any other purpose.

Are you breathing correctly?

Most people don't breathe correctly. It seems odd, since it's an automatic function that you don't even think about. But therein lies the problem. Most people don't think about how they breathe, and thus they don't breathe correctly at least part of the time.

Breathing with your diaphragm, or belly breathing, maximizes the exchange of oxygen in the lunges. Oxygen is what makes us clear-headed, alert and energized. Most people assume they need to breathe from their chest. This can lead to the tension people feel in their chest, neck, shoulder and upper back, not to mention foggy-headed.

When I tell a client to take a deep, slow breath, I pay attention to how and where they are doing it. If they inhale quickly and sharply with their chest, I encourage them to try again, but by expanding the belly slowly to breathe in, and to contract the belly to push the air back out.

This article goes into further detail about proper breathing. Please check it out and be mindful of your breath!

Self-care on vacation: Five tips to relieve pain and tension on the go

Below is just one of the articles included in my latest bimonthly newsletter. You can sign up for more healthy living ideas at www.stephaniehaddock.com.

From Las Vegas to the national parks, the best vacations should involve more fun than stress. Consider scheduling a massage before you leave in order to have something in place after you get home. While you are out on the road, in the air or on the trail, here are four ways to work out tension.

For your neck and back

Your neck and back may need attention when you are away. Try these stretches at least 3 times a day for the best benefit. You can even do these on a plane or in the car.

1. Release your neck and shoulders. Sit straight. Inhale and squeeze your shoulders up toward your ears. Hold tightly for several seconds and relax as you exhale. Repeat.

2. Relieve back pain. Sit with your back straight. Pull your right knee toward you. Hold for 10 seconds. Release. Switch legs and repeat. Do this sequence 3 times.

Relieve foot pain

Whether you're walking in the woods or in the city, your feet and legs can take a beating. Here are two ways to revive them with water.

1. Bring along favorite essential oils such as lavender, peppermint and/or lemon. If you can buy Epsom or sea salts, add them plus 2 or 3 drops of essential oil to a basin or bathtub of very warm water. Soak for 20 minutes and dry your feet briskly with a towel.

2. If your feet get hot and achy when you are out hiking, biking or running, stop and plunge your feet in a cold stream or lake for as long as you can take. Afterward, let them dry in the sun and give each of them a quick massage.