Dr Rick / Cascade Wellness Clinic nameplate

Spring 2000 Newsletter

Healthy Hints Newsletter Logo

" Chiropractic care can help you obtain correct posture
and spinal health-making it possible for all organs in
your body to function optimally. "

Backpack Graphic

Overloaded, improperly balanced
backpacks can cause hidden
injuries. Bring your kids and
backpacks in for Backpack
Safety Check
-See article below.

This Issue:

Guest ColumnMalea, guest columnist

Healthy Lifestyle Tips: Spring Into Fitness!

By Malea
President/Owner of Active in the West, Inc.

As we enter the season of spring, let's discuss a healthier way to approach fitness. Most individuals tend to add stress to their lives by counting the weeks when the swimsuits and shorts come out of the closet. Or perhaps they become uneasy when the mail arrives with a wedding or shower party, or a reunion invitation. The stress starts with "What will I wear?" and continues on to "If I start dieting or exercising now..." Are you stressed already? If so, take a deep breath. Instead of "setting ourselves up" like most individuals do, let's "spring into fitness" with a positive checklist. But keep the list very simple. In other words, let's get back to the basics!

USDA Food Pyramid Here are five key points:
  1. Eating Right: The USDA Food Pyramid calls for a variety of foods to obtain the nutrients you need. There is also a modified pyramid for adults 70 and older.

  2. Resting: That includes not just getting enough sleep at night, but also take 5-10 minutes a day to just close your eyes and relax or meditate without the TV, radio or other noise distractions.

  3. Exercising: There are so many choices today. If joining a club keeps you motivated, then join one. If working with a personal trainer keeps you on the track, then enlist one who understands what kind of fitness activities you enjoy. In other words, make sure you are doing your workout and not theirs!

  4. Baseball graphicGetting Outdoors: If you are one of those individuals who is at a desk most of the day or puts long hours in at the office (both in and out of the home), then why not start walking with a neighbor, family member or a friend? As we spend more and more time at work and in front of computers, we have less time to "talk" with each other. Walking and sharing conversation is a great stress release and calorie burner!

  5. Laughing and Friendships: It is extremely important that we "feed our souls." That old saying, "laughter is the best medicine," still applies. Find your personal "passion" in life. Share it with a friend. Perhaps it is time spent in the garden, playing a musical instrument, taking up golf, volunteering, dancing, singing or reading poetry. If it makes you smile, it is worth doing. If you choose to share it with a friend, it will continue to grow and enrich another's life.

The bottom line is enjoy every day. Take time to smell the flowers, hear the birds sing, watch the squirrels run up the tree, hear children laugh or listen to a tale from an older adult. Buy some sweet carrots to crunch on, eat an apple a day, play hopscotch, dance or sing a favorite song (even if it's in the shower!). If you do any of these things, you've actively participated in life. I can guarantee you will develop a spring in your step and fitness will have been discovered! Next time you see me, watch out for the spring in my walk!

In Good Health & Fitness, Malea.
Malea can be reached at Active in the West, phone (503) 223-6698.

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Barbara Larrain biking

Left: Barbara Larrain cruised through Cycle Oregon XII last September in the beautiful Wallowa Mountains in Northeast Oregon. She is one of Dr. Allen's longtime wellness patients.

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Don't Forget Dr. Rick's Resources!
Mad Cowboy book cover

All books and videos loaned free of charge. Some titles available for purchase. We have the "Mad Cowboy" book and video, plus other EarthSave International information.

Fourth Generation Former Cattleman "Mad Cowboy" Howard Lyman Tells theTruth--Mad Cow Disease, etc.

Howard Lyman photo

In honor of Earth Day 2000, Howard Lyman, President of EarthSave International will tell "The Truth About Today's Food Production" on Wednesday, April 19, at 7:30 p.m. at Reed College in Kaul Auditorium. Mr. Lyman will speak on mad cow disease and the perils of industrilized agriculture, the controversy surrounding genetically engineered foods, and round two of the organic standards. He is a dynamite speaker--don't miss him!

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Backpack Safety Now Pays Lifelong Dividends

Improper Use of Backpacks Leads to Chronic Back Pain

Across the nation, millions of elementary, high school, college and adult students are racing out to the school bus or scurrying to their classes with overstuffed backpacks slung over their shoulders. While carrying a backpack to school each morning might seem harmless enough, it can cause some painful back and neck problems that can last a lifetime for students who don't pack or carry their backpacks properly.

Back pain is pervasive in our society. Eighty percent of all Americans will suffer from it at some point in their lives, and 50 percent of us will suffer from low-back pain this year alone. Low-back pain is the most common health problem experienced by working Americans today, and a condition which costs our nation's economy at least $50 billion a year in lost wages and productivity. Much of this suffering is brought on by bad habits initiated during our younger years -- such as carrying overweight and improperly balanced backpacks to school. The improper use of backpacks can lead to muscle imbalance that could turn into chronic back and neck problems later in life. Like preventative dental care, preventative chiropractic care pays dividends throughout life.

What Can You Do?

  • Keep the load reasonable- not more than 15 percent of body weight.

  • Use a backpack with individualized compartments and adjustable, padded straps.

  • Use a backpack with a padded hip belt for heavier loads.

Did you know ...

Backpack Safety America Logo
  1. Most children carrying backpacks are loaded down with nearly 40 lbs. of books, sports equipment, clothing, calculators, games, and more.
  2. Spinal damage may be suffered by misusing backpacks.
  3. Prevent potential spinal damage to your child or yourself. Come to our backpack checkup at 6:15 PM Thursday, April 27.
Girl lifting backpack photo
  • Pack correctly: heavier items at the bottom and sharp objects away from back.

  • Wear both shoulder straps.

  • Have your child's posture and backpack checked by Dr. Allen.

  • If the backpack is still too heavy, talk to your child's teacher. It might be possible for your child to leave the heaviest books at school, and bring home only lighter handout materials or workbooks. If necessary, Dr. Allen can write a letter to the teacher or principal to help achieve a solution.

  • Talk to your child about the proper use of backpacks and help him or her understand why this and other ergonomic issues are important. A child who is educated early in life on the importance of ergonomics can apply this knowledge later in life -- at home or in the office - and will be happier and healthier as a result.

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Chiropractic Care for Kids

Ron and Julianna Moore

The Summer issue will be devoted to the chiropractic care of children and families. If you have a story or tip to contribute to Healthy Hints, please call Dr. Allen at (503) 257-1324 or e-mail drrick @ cascadewellnessclinic.com.

Left: Ron and Julianna Moore are two of Dr. Allen's happy chiropractic patients.

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May is Correct Posture Month

Don't Let Work Be A Pain

If you're not careful, whether you work from home or in an office, slouching at a desk or tapping away at a keyboard can lead to painful and disabling strains in your wrists, shoulders, elbows, neck and back. Carpal tunnel syndrome (CTS) alone affects over 200,000 people every year. Use the helpful tips shown below to reduce the risk of CTS. For a complete spinal or carpal tunnel exam, please call Dr. Allen.

Further Tips for Treating CTS - Read our Fall 1998 Newsletter

Ergonomic workstation diagram

Features of an Anatomically Friendly PC Station

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Idea Man graphic

Quick Tips. Useful Insights. Practical Solutions.

Free Wellness Workshops Every Thursday

Dr. Allen's free1/2 Hour to Health is now 6:15 to 6:45 PM Thursdays each week. Seating is limited. Call (503) 257-1324 or e-mail drrick @ cascadewellnessclinic.com to reserve your spot.

Bring a Friend!
Refreshments Served!

May 4 AMA Secrets Revealed
May 11Boosting Energy by 200%
May 18Breaking Free from Sinus Problems & Allergies
May 25Achieving the Best Recovery from your MVA
June 1Ritalin & Drug-free Kids

Empower Your Life Naturally with Chiropractic Knowledge and Care!

Dr. Allen lectures about wellness and other health-related topics. To attend a talk, or have him talk to your group, please call 503/257-1324.

Dr. Rick Allen is a chiropractor, massage therapist and dance student who splits his time between Portland, Oregon and Trout Lake Washington. Dr. Rick welcomes your questions and suggestions for future articles. However, he cannot make specific diagnoses or treatment recommendations unless you visit him in person. He can be reached by phone at 503-257-1324 in Portland, 509-395-0024 in Trout Lake, or toll free at 1-888-247-3248, email or on the World Wide Web: www.CascadeWellnessClinic.com

DISCLAIMER: The information included in this website is meant to encourage thinking concerning choices of care for and insight pertaining to possible causes of various problems. It is not a prescription for or diagnosis of any disease or condition. Suggestions are based on the assumption by the writer that a thorough examination was done previously and the reader is under care by a healthcare professional. This information is not a substitute for a live doctor.

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Cascade Wellness Clinic