52 Proven Stress Reducers







  1. Get up 15 minutes earlier in the morning. Extra time helps make mishaps less stressful.

  2. Prepare for the morning the evening before. Set the breakfast table. Make lunches. Put out the clothes you plan to wear.

  3. Don’t rely on your memory. Write down appointment times, such as when to pick up the laundry, when library books are due. (“The palest ink is better than the most retentive memory.”—Chinese Proverb)

  4. Do nothing you have to lie about later.

  5. Make copies of all keys. Bury a house key in a secret spot in the garden. Carry a duplicate car key in your wallet, apart from your key ring.

  6. Practice preventive maintenance. Your car, appliances, home, and relationships will be less likely to break down “at the worst possible moment.”

  7. Be prepared to wait. A paperback book or MP3 player can make waiting in a post office line almost pleasant.

  8. Procrastination is stressful. Whatever you want to do tomorrow, do today; whatever you want to do today, do it now.

  9. Plan ahead. Don’t let the gas tank get below one-quarter full. Keep emergency supplies of home staples. Don’t wait until you’re down to your last bus token or postage stamp to buy more.

  10. Don’t put up with something that doesn’t work right. If your alarm clock, wallet, shoe laces, windshield wipers— whatever—are a constant aggravation, get them fixed or buy new ones.





11. Allow 15 minutes of extra time to get to appointments. Plan to arrive at an airport at least one hour before domestic departures.

12. Eliminate (or restrict) the amount of caffeine in your diet.

13. Set up contingency plans, “just in case.” (“If we get split up in the shop- ping center, let’s meet here.”)

14. Relax your standards. The world will not end if the grass doesn’t get mowed this weekend.

15. Use Pollyanna-Power! For every one thing that goes wrong, there are probably 10 or 50 or 100 blessings. Count ’em!

16. Be clear before you act. Ask questions. Take a few moments to repeat back instructions given to you. Don’t fall prey to the old “the hurrieder I go, the behinder I get” idea.

17. Say “No” to extra projects, invitations, and social activities you don’t have time or energy for. This takes practice, self-respect, and a belief that everyone, every day, needs quiet time to relax and to be alone.

18. Turn off or unplug your phone. Take a long bath, meditate, sleep, or read without interruption. Drum up the courage to temporarily disconnect. (The possibility of there being a terrible emergency in

the next hour or so is almost nil.)

19. Turn “needs” into preferences. Our basic physical needs are food, water, and keeping warm. Everything else is a preference. Don’t get attached to preferences.

20. Simplify, simplify, simplify.










21. Make friends with non-worriers. The behavior of chronic worrywarts is contagious.

22. Take frequent stretch breaks when you’re sitting a lot.

23. If you can’t find quiet at home, wear earplugs.

24. Get enough sleep. Set your alarm for bedtime.

25. Organize! A place for everything and everything in its place. Losing things is stressful.

26. Monitor your body for stress signs. If your stomach muscles are knotted and your breathing is shallow, relax your muscles and take some deep, slow breaths.

27. Write down your thoughts and feelings. It can help you clarify ideas and give you a renewed perspective.

28. Do this yoga exercise when you need
to relax: Inhale through your nose to the count of eight. Pucker your lips and exhale slowly to the count of 16. Concentrate on the long sighing sound and feel the tension dissolve. Repeat 10 times.

29. Visualize success before any experience you fear. Take time to go over every part of the event in your mind. Imagine how great you will look, and how well you will present yourself.

30. Take your mind off the task for a while. If the stress of a deadline gets in the way of doing a job, use diversion. You will focus better when you return to it.

31. Talk out your problems with a friend. It helps to relieve confusion.

32. Avoid people and places that don’t fit your personal needs and desires. If you dislike politics, don’t spend time with politically excited people.

33. Learn to live one day at a time.




34. Do something you really enjoy every day.

35. Add an ounce of love to everything you do.

36. Take a bath or shower to relieve tension.

37. Do a favor for someone every day.

38. Focus on understanding rather than on being understood, on loving rather than on being loved.

  1. Look good to feel better.

  2. Take more time between tasks torelax. Schedule a realistic day.

  3. Be flexible. Some things are not worthperfection.


42. Stop negative self-talk: “I’m too old.” Make it positive: “I’ve learned from life.”

43. Change your pace on weekends. If your week was slow, be active. If you felt nothing was accomplished during the week, do a weekend project.

44. Pay attention to the details in front of you. “Worry about the pennies, and the dollars will take care of themselves.”

45. Do one thing at a time. When you are working on one thing, don’t think about everything else you have to do.

46. Allow time every day for privacy, quiet, and thought.

47. Do unpleasant tasks early and enjoy the rest of the day.

48. Delegate responsibility to capable people.

49. Take lunch breaks. Get away from your work in body and in mind.

50. Count to 1,000 (not 10), before you say something that could make matters worse.

51. Forgive people and events. Accept that we live in an imperfect world.

52. Have an optimistic view of the world. Most people do the best they can.




10 Ways to Stay Healthy on Vacation

We spend all year planning and looking forward to our summer vacations.  Don’t let your dream trip be ruined by a cold, stomach bug or health emergency.  Here are 10 great stay-healthy tips from inHealth Clinic!

 

1. Start out healthy! Schedule a doctor visit a month or two before you go, especially if you’ll be travelling outside the country.

 

2. Give your immune system a boost. Take your supplements, eat well and get enough sleep. If you work day and night preparing for your time off, it’s likely that you’ll start your cherished vacation time with a vulnerable immune system.

 

3. Stress can also create havoc with your immune system. Getting packed, arranging pet and house care, rushing to the airport and long term parking can get you in a dither! Have a plan and take your time. When you get to your destination, remember to book some time to just relax and unwind.

 

4. Dehydration is a serious health concern. Make sure to have water with you wherever you go and encourage the family to drink it, even if they’re not thirsty. When kids are busy and having fun they’ll often forget. And remember, you CAN get dehydrated while swimming so take water breaks.

 

5. An upset stomach can ruin your vacation. While overindulging in food and drink is tempting because you’re “on vacation”, you’ll feel much better if you stick your normal diet.  Of course, you can’t miss the local specialties—in moderation of course!

 

6. Motion sickness is no fun and can be brought on by bumpy, curvy roads or even just being confined to the back seat where it’s hard to see out the front window. There are non-drowsy forms of medications available or try the bands that you wear on your wrist which are also very effective.

 

7. Be aware of altitude sickness. Avoid strenuous activity such as skiing, biking or hiking, in the first 24 hours at high altitude and then ascending slowly. As alcohol tends to cause dehydration, which exacerbates altitude sickness, avoid that glass of wine or cocktail until you have acclimated.

 

8. Sunburn can ruin a vacation!  Arm yourself with a high SPF waterproof sunscreen. Lather it on liberally before hitting the pool or beach on sunny AND cloudy days!  And don’t forget those extra-sensitive parts like the ears, top of the feet and scalp!

 

9. Wash your hands frequently and always carry hand sanitizer or disinfectant wipes. So often people believe they have food poisoning when it is actually a bacteria they picked up on their hands.

 

10. Make sure to bring an adequate supply of your prescription medications and don’t ever check them in your bags. Bring copies of the prescriptions in case you lose them.  Without a normal routine it’s easy to miss a medication dose. If you load the prescriptions into pillboxes labeled with the days of the week you’ll never wonder…did I or didn’t I, take my meds?

 

 

Chiropractic Treatment for Dizziness

 

What is the Difference between Vertigo and Dizziness?

 

Dizziness is a common ailment that is classified into 3 types: vertigo, syncope and nonsyncope nonvertigo.  Each has unique symptoms and all are related to the sense of balance. Syncope is defined as a brief loss of consciousness (fainting) or by dimmed vision, light-headedness and a general feeling of lack of coordination. Vertigo is the sensation that either you or the room is spinning.  Nonsyncope nonvertigo is a when an individual cannot maintain their balance and movement makes it worse.

What are the different causes of dizziness?

 

Careful attention to the symptoms will help you determine the cause of dizziness. Are you dizzy for a few moments or a few days? Does the type of dizziness change or do several types of dizziness occur at the same time? Even with careful monitoring of your symptoms, you must remember that many types of dizziness occur with no reason or linkable cause.

 

Syncope can be a result of:

 

  • Low blood pressure

  • Heart problems

  • Disorders in the autonomic nervous system

  • Trouble breathing

  • Emotional distress

  • Pain

  • Reaction to outside stressors


 

Nonsyncope nonvertigo dizziness can be a result of:

 

  • Rapid breathing

  • Low blood sugar

  • Migraine headaches

  • Medications


 

Vertigo can be a result of:

 

  • Meniere’s disease

  • Inner ear infections

  • Vestibular disorders

  • Stroke

  • Neuroma

  • Multiple Sclerosis


 

 

What can I expect when I see my doctor for dizziness?

 

When you go for your initial visit to the doctor it’s a good idea to have a mental or written record of your dizzy spells. Make sure to be as detailed as possible with your symptoms. Be prepared to answer questions such as:

 

  • How long does each episode of dizziness last?

  • Do you get nausea?

  • Do you have ringing in your ears?

  • Have you had a recent injury or infection?

  • What medications are you taking?

  • Do you have headaches or vision changes?


 

The doctor will do an exam that will included the following:

 

  • Blood pressure

  • Pulse rate

  • Respiration rate

  • Body temperature

  • Exam of ears, nose and throat

  • Moving the head to various positions

  • Further testing may include hearing test, MRI, CT


 

When do people seek care for dizziness?

 

People often seek care for dizziness when it is debilitating or occurs frequently.

One of the more common and debilitating vertigos is called Benign Paroxysmal Positional Vertigo (BPPV) that can be easily treated in the office. This condition can cause a person to feel like the room is spinning around them or that they are spinning around the room and they may not be able to function. It is usually worse when lying down.

 

What is the treatment?

 

Treatment in office will occur after a detailed medical history and exam. Depending on your diagnosis, possible treatments include:

 

  • Chiropractic adjustment of the head, neck or jaw

  • Homeopathy

  • Epley maneuver


 

If stress is the main cause, relaxation techniques such as yoga and massage may be suggested.

 

What is the Epley maneuver?

 

The Epley maneuver is a simple positional technique that the doctor performs on the patient. While the patient sits on the table the doctor turns the patient’s head 45 degrees before rapidly tipping the patient backwards to lie flat on his/her back.  Then the doctor will observe rapid eye movement either side to side or up to down (called nystagmus) and wait for the eye movement to stop before having the patient roll on to their side while the doctor cradles the head, slowly rotating it until the patient is looking at the ground. They will hold this position for 1 minute.

For most patients, the vertigo is gone by the time they sit up. The procedure will take only a few minutes.

 

 

Remember, dizziness and vertigo can be caused by serious conditions and shouldn’t be ignored. Please tell your doctor about your symptoms and get treated sooner rather than later.

 

Chewy Granola Macaroons

Chewy Granola Macaroons


From Cooking for Healthy Healing, by Linda Reetor-Page


 


 

For 4 dozen cookies: Preheat oven to 350°.

 

Beat together:

2 EGGS

1 CUP MAPLE SUGAR GRANULES

2tbsp OIL

1 ½ tsp VANILLA

1 tsp SEA SALT

 

Add and mix in:

1 CUP SHREDDED COCONUT

¼ CUP RAISINS

1 CUP COCONUT/ALMOND or other GRANOLA

 

Drop spoonfuls onto greased baking sheets, and bake about 10 minutes until golden.

 

 

Nutritional analysis: per cookie; 46 calories; trace protein; 6gm carbohydrate; trace fiber; 2gm fats; 8mg cholesterol; 9mg calcium; trace iron; 6mg magnesium; 40mg potassium; 48mg sodium; trace zinc.

Cajun Seasoning

Table salt, 26 oz

Cayenne pepper, 5 Tbsp

Black pepper, 3 Tbsp

Onion Powder, 3 Tbsp

Garlic Powder, 3 Tbsp

Chili Powder, 3 Tbsp

Thyme, 1 Tbsp

Sweet Basil, 1Tbsp

Bay leaf, 1 Tbsp

Blend Together

Gluten Free Dark Chocolate Brownies from the Gluten-Free Goddess

 5 ounces Belgian dark chocolate (I used Trader Joe's)

1/2 cup butter or vegan margarine such as Smart Balance
2 organic happy free-range eggs
1 cup packed organic light brown sugar
1/2 rounded cup almonds, processed into a fine meal
1/4 cup brown rice flour
1/2 teaspoon fine sea salt
1/4 teaspoon baking soda
2 teaspoons vanilla extract

Optional:
1/2 cup chopped pecans or walnuts, if desired
1/2 cup extra semi-sweet chocolate chips for the top, if desired

Preheat the oven to 350 degrees F. Line an 8x8-inch square baking pan with foil and lightly oil the bottom.

Using the microwave, melt the dark chocolate and butter in a large (microwave safe) measuring cup. Stir together to combine. Set aside.

In a mixing bowl, beat the eggs on medium high till frothy. Add the brown sugar and beat until the mixture is smooth. Add the melted chocolate mixture into the egg-sugar mixture a little at a time - incorporate it slowly- and beat well for a good minute. The chocolate will look smooth and glossy.

In a bowl, combine the dry ingredients: almond meal, rice flour, fine sea salt and baking soda; whisk together. Add the dry flour mix into the chocolate mixture and beat well for a minute. Add the vanilla, beat another half a minute or so. You now have your brownie batter. If you are adding nuts, stir in the nuts by hand and spread the batter into the prepared baking pan [this brownie batter is much thinner than any brownie mix batter I've tried- don't worry, it's going to be wonderful]. Shake the pan a little bit to even out the batter.

Layer the semi-sweet chips all over the top of the batter and press them in slightly, if adding. Bake in the center of a preheated 350 degree F oven for 33 to 35 minutes, or until the brownies are set. Don't overcook. (Err on the side of gooey, if you must- that's what I do; I find gluten-free brownies taste better slightly undercooked and soft in the middle than over-cooked and crumbly.)

Cool on a wire rack; and remove the brownies from the pan by gripping the foil edges. Chill before cutting. We saved out two squares, and wrapped the rest for freezing. These brownies were outstanding slightly chilled. Intense, chocolaty and tender. This is a fabulous recipe. And I have to Clare to thank for it.

Makes 9-12 servings (we cut nine medium squares).
Source: glutenfreegoddess.blogspot.com

Vegan Brownies








Ingredients:

2 cups unbleached all-purpose flour

2 cups white sugar

3/4 cup unsweetened cocoa powder

1 teaspoon baking powder

1 teaspoon salt

1 cup vanilla soy milk

1/2 cup vegetable oil

1/2 cup applesauce

1 teaspoon vanilla extract












Preheat the oven to 350 degrees F (175 degrees C).

Directions:


In a large bowl, stir together the flour, sugar, cocoa powder, baking powder and salt. Pour in soy milk, vegetable oil, applesauce and vanilla. Mix until well blended. Spread evenly in a 9x13 baking pan.

Bake for 25 to 30 minutes in the preheated oven, until the top is no longer shiny. Let cool for at least 10 minutes before cutting into squares. Cook longer for a less gooey brownie.


 

Broccoli Walnut Salad

Broccoli Walnut Salad


From Cooking for Healthy Healing, by Linda Reetor-Page


 


 


For 6 servings:

 

Pan roast 2/3 cup LARGE WALNUT PIECES in 2 tbsp OLIVE OIL until brown and aromatic.

 

Make the dressing. Whisk:

¼ CUP OLIVE OIL

2 tbsp BASMATI VINEGAR

½ tsp LEMON/GARLIC SEASONING

DROPS of HOT PEPPER SAUCE

½ tsp DRY BASIL

½ tsp DRY MUSTARD

½ tsp SESAME SALT

 

Chill while rest of salad is being prepared.

 

Blanch 2 BUNCHES of BROCCOLI FLORETS and CHOPPED STEMS, and 2 CUPS SLICED ZUCCHINI ROUNDS in boiling water or light stock until color changes to bright green. Drain and chill.

 

Toss vegetables with dressing and top with walnuts. Serve in lettuce cups.

 

Nutritional analysis: per serving; 206 calories; 6gm protein; 10gm carbohydrates; 5gm fiber; 17gm fats; 0 cholesterol; 82mg calcium; 63mg magnesium; 2mg iron; 575mg potassium; 113mg sodium; 1mg zinc.

 

Sports Physicals: Protecting Your Kids Before the Season Starts

As summer winds down, the preparation for school and team sports is heating up!  Before you know it, it will be time to shuttle kids back and forth to practice and games in between school and homework. Back-to-school prep for our young athletes is far more than new shoes, shin guards, athletic bags and water bottles. A Sports Physical should be at the very top of your list!

A PPE (Participation Physical Examination) determines whether it’s safe for your child to play a particular sport and is often required for participation in school or league sports. But even if a PPE isn’t required, it’s still highly recommended.

A Sports Physical consists of collecting a complete medical history as well as a physical exam.

A medical history will include questions about:

  • Family history of serious disease

  • Childhood illnesses such as asthma, diabetes, epilepsy

  • Previous hospitalizations or surgeries

  • Allergies (food, insects, seasonal)

  • Past injuries (broken bones, sprains, concussions)

  • Incidents of chest pain, dizziness, difficulty breathing or fainting

  • Medications, both prescription and over the counter, as well as herbal supplements

  • For female athletes, the regularity and ease of menstrual periods


During the physical portion of the exam, the doctor will:

  • Record height and weight

  • Take a blood pressure and pulse reading

  • Test vision

  • Check the heart and lungs

  • Palpate the abdomen

  • Check ears, nose and throat

  • Evaluate posture, joints, strength and flexibility

  • Make recommendations on how to optimize athletic performance either by seeking treatment or doing specific exercises


A Sports Physical will help diagnose health problems as well as help identify risk factors that are linked to specific sports making for a happier and healthier athletic season!

Call In Health Clinic to schedule your athlete’s Sports Physical.  Ask for our $25 back-to-school special (a $75 value). Onsite appointments are available for schools, teams and groups.

 

Pregnancy and Chiropractic

Is chiropractic safe during pregnancy?

 

“There are no contra-indications to chiropractic care during pregnancy,” according to the American Pregnancy Association.  And when you think about how long chiropractics has been around, it could be considered one of the safest procedures that can be performed during your pregnancy. While all chiropractic professionals receive some training in school with regards to the special needs of pregnant women, only some doctors, like Dr. Walker at InHealth Clinic, continue their training and work with pregnancy in their practice.

 

Why should I have chiropractic care during pregnancy?

 

As you go through physiological and hormonal changes, your body becomes the perfect environment for developing a child. This can sometimes cause physical stress, which can improve with chiropractic care. Keeping your back joints and pelvis from misalignment and keeping you comfortable means that your baby will have the optimal amount of room in the pelvis to develop. This also means your baby will be in the best position possible for delivery reducing the intensity of back labor during your birth and preventing dysticoa (difficult labor).  Additionally, keeping your spine and pelvis in alignment can reduce the occurrence of breech positioned babies.

 

What happens if my baby is breech?

 

A wonderful chiropractor, the late Larry Webster D.C., developed a specific chiropractic analysis and adjustment which enables the chiropractor to balance the women’s pelvis and reduce pressure and stress on the uterus so that the fetus will reach an optimal position which is head down in the birth canal.  The Journal of Manipulative and Physiological Therapeutics reported in July/August 2002 that the success rate of babies turning vertex was 82% using the Webster Technique. The technique is widely used and much more comfortable than the external version that is performed in many cases. The highest success in turning a breech baby is achieved at 36-38 weeks. Once it gets much past this, the success rate drops due to the baby’s larger size taking up more room in the uterus. It is always best to seek chiropractic care as soon as you are told your baby is breech.

 

When is the soonest I can see a chiropractor post-partum?

 

The soonest is immediately, however most women tend to wait about two weeks until they have had time to adjust to being a new mom and have healed vaginally a bit. Our office does make house calls for one special group -- our post-partum moms, whether for you or baby.  The earliest we have responded was four hours after a birth for a mom that had a C-section and the little one’s head was flexed to one side and not moving.  Mom was also having a burning low back pain, which was treated at this time.

 

What about preparing for labor? Are there things that I can do naturally?

 

Pregnancy may leave you concerned or tired. Here are a few things we treat with natural remedies.

 

  • Gestational diabetes – diet, minerals and botanical medicine

  • Stress – herbal stress reducing minerals

  • Preparing the uterus for labor – Uterine tonics

  • Breast soreness due to breast feeding – healing salves

  • Episiotomy healing – herbal poultices and sitz baths

  • Umbilical cord healing – salve and powder

  • Nutrition – vitamins, oils safe for pregnancy, and minerals

  • Preventing antibiotics for newborn – mom on a strong probiotic

  • Morning sickness – homeopathic remedies


 

We have more tools at our disposal, but the above give you some of the common needs of our patients.

 

Remember that chiropractic is safe as soon as you need it!  At inHealth, we are here to serve you during this very special time. If you have concerns or needs feel free to call our office, we never mind being a resource and promise to direct you to the best person to meet your needs.

 

Resources:

 

American Pregnancy Association:  http://www.americanpregnancy.org

BABI:   http://www.bayareabirthinfo.org/