Good Housekeepings Best tips on Green cleaners

Great for: Windows and mirrors


  • 2 cups water

  • 1/2 cup white or cider vinegar

  • 1/4 cup rubbing alcohol (70% concentration)

  • 1 to 2 drops of orange essential oil, which gives the solution a lovely smell (optional)

How to use: Combine ingredients and store in a spray bottle. Spray on a paper towel or soft cloth first, then on the glass. Hint: Don't clean windows on a hot, sunny day because the solution will dry too quickly and leave lots of streaks.

Great for: Rust stains on porcelain or enamel sinks and tubs


  • Half a lemon

  • 1/2 cup borax (a laundry booster; find it in the detergent aisle)
    How to use: Dip the lemon into the borax and scrub surface; rinse. (Not safe for marble or granite.)

These are some of our favorite recipes from Good Housekeeping to keep your house clean.

Pregnancy Protocol for Acupuncture

Acupuncture is extremely beneficial for pregnant women.  At Light & Joy, we specialize in caring for you during this special time.  We often get questions about how it can help and how often patients should be treated throughout pregnancy.  Our basic protocol for pregnant patients is as follows:

Weeks 0-14

Weekly treatments are invaluable to support the pregnancy during the early weeks if there is a history of miscarriage and/or infertility.
For patients undergoing various western infertility treatments such as IVF or IUI, acupuncture can help to moderate the side effects of synthetic hormones the patients are taking and improve the chances of a healthy pregnancy.

For more typical pregnancies, treatment is recommended on an as needed basis for the variety of things that can come up and cause discomfort during the first trimester.  Women are often more anxious during the first trimester as they wait to get confirmation that the pregnancy is viable and the baby is healthy. Acupuncture relieves stress and anxiety and also helps with fatigue, headaches, and changes in mood as our bodies adjust to everything going on within. Chinese medicine is beneficial for managing nausea and hormone fluctuations as well.

Exercise tips: It is very important to stay active during your pregnancy.  We recommend getting some form of exercise 3-5 times per week. For the first trimester, exercise can be very difficult if you are not feeling well.  If nothing else, do your best to take walks.  You can take shorter walks 2-3 times a day if a longer walk doesn’t seem feasible.

If you are feeling good and want to be more active, just make sure you aren’t overdoing it. A good rule of thumb is to not start any new kind of exercise that your body isn’t accustomed to doing.  Stick to the basics and don’t overdo it.  The hormone relaxin is pumping through your body helping to prepare your body to carry a baby and birth it, so be careful not to overstretch as the relaxin makes your joints and muscles more mobile than normal.  Ask your health care practitioner if you are unsure about what types of exercise are appropriate for you.

Weeks 15-35

In the second trimester, pregnancy symptoms have usually subsided.  This is a time to take care of yourself and allow your baby and body to do their thing. We recommend treatments only as needed for things that may come up such as aches and pains, gestational diabetes, high blood pressure, acid reflux, and dermatological changes.

During week 34 or 35 the baby is checked for position.  If you find out that your baby is breech, we highly recommend coming in for treatment as soon as possible as this gives us the best chance of helping to turn your baby to a head-down presentation with our breech protocol. For breech presentation, we work in tandem with the chiropractors of In Health Clinic to achieve the best results.

Exercise tips: In the second trimester, most women are starting to feel much better, have their energy back and can eat normally.  Take advantage of the energy spurt and consider upping your exercise frequency or intensity. Yoga and swimming are great choices for pregnancy because they are very strengthening but gentle on the joints.

Weeks 36-40+

During these final weeks, we recommend weekly treatments to prepare your body for birth.  Again we focus on relaxing and opening up the hips and sacral area, creating space for the baby to move down into the birth canal.  Depending on your doctor’s instruction, we tailor the treatments to fit your birthing schedule and will often move into labor induction treatments just before or at 40 weeks. Induction treatments are usually performed every other day leading up to the birth. If there is a set medical induction date due to high blood pressure or gestational diabetes, for example, treatment will be performed daily.

Exercise tips: Kegels are always a good idea throughout pregnancy to help strengthen your pelvic floor and vaginal muscles.  This can help to prevent prolapse, incontinence, and more.  As you get bigger and maneuvering becomes more difficult, you may need to scale down your exercise program.  Consider taking more walks, as walking is good for birth prep as well.

Iris Martin LAc.
Light & Joy Acupuncture Inc.

The WooHoo of Chiropractic

How Adjustments can benefit more than just the bones, joints and muscles.  The most common time for a patient to seek out a Chiropractor is when they are in pain or have just been injured.

We as a profession are known for our ability to treat Headaches, Neck pain and Low back pain.  For optimal health of the back, neck and head, it is suggested to get adjusted at least twice a year? We get our teeth checked twice a year but we never really think about the spine and how the nerves are affected when a spine or muscle isn’t functioning properly.  The common objection people have against seeing a chiropractor is: “if I start going, I will always have to go”.  The answer is, “Yes, if your body would only be so lucky to see a chiropractor all the time!”. The actual answer is NO, you will not have to keep coming back week after week.  We ask that you get checked two times a year to make sure you are maintaining proper function.  Every function in your body is determined by the nervous system as a whole and we know that the nervous system protector is the spine.  When a nerve is affected because your body is mis-aligned in the spine, we can measure that its electrical output goes down, meaning whatever that nerve controls will have a decrease in function.

Based on research, an adjustment of the L4 vertebra in athletes will strengthen the quad muscle.  We can measure this and see an improvement after an adjustment.  Do we know exactly how this happens?? “No” this is the WooHoo factor.  We also see that babies with constipation getting adjusted will suddenly be able to poop more effectively; we can observe it and measure it but we haven’t exactly been able to explain it yet and until our understanding of neurology expands in the medical profession we may not know, we have idea’s but no proven mechanism.

In our office I have also seen where adjusting the T9 vertebra will improve someone’s stomach pain and because I am a bit of a skeptic myself I always try this as a last resort looking for more organic and more explainable causes first.  But we are now taking a more holistic approach if someone comes in with stomach pain or a cough we will treat those symptoms and disease classically through oral supplementation as well as to adjust the patient, because there is no known way to tell by examining a patient externally if the nerve and interference to the nerve are part of that problem or not.  So we always make sure the spine is aligned so that we remove nerve impingement as part of problem, leaving other issues to be treated and dealt with.  Here is a short run down of what nerves innervate what organs:
Heart T1-T8

Lung T3-T9

Esophagus T5-T6

Stomach T5-T9

Doudenum T6-T10

Jejunum T8-T11

Large Bowel T8-L1

Appendix T9-L1

Liver T6-T11

Spleen T7-T10

Gallbladder T6-T11

Pancreas T7-T10

Kidney T9-L2

Ureter T9-L2

Testis/Ovary T10-T11

Prostate T10-T11

Uterus T12-L1

Before you go too long between your next adjustment remember two things; first, your nerves affect your organs and mis-alignment’s don’t just come from falling down but simple repetitive activity like sitting at a desk in front of a computer. Second, a joint that is unmoving for as little as one month will begin to show and develop arthritic changes (meaning that arthritis can develop from simply sitting at a desk and allowing a joint to remain stuck for long periods of time).

What is the Definition of Running?

Running: to go quickly by moving the legs more rapidly than at a walk and in such a manner that for an instant in each step all or both feet are off the ground.

What are the main Muscles and Joints Involved?

  • Muscles used during running:

  • Hamstrings – works when your foot leaves the ground and your leg moves forward to the next foot strike.

  • Quadriceps- this muscle is used when your lower leg move from bent to a straight position.

  • Gluteal Muscles – these muscles move your foot from a parallel position to the back of the body and you will especially notice the glutes when you run up hills.

  • Hip Flexors- you feel the motion after your foot leaves the ground behind you and moves it forward to the next foot plant.

  • Calves: once your foot leaves the ground when your heel is in the air behind and places behind your body, you will feel the calf muscle with running up hill specifically.

  • Tibilais Anterior- this muscle dorsiflexes the foot and plants it down on the ground.

  • Peroneals- this muscle works when your heel is elevated then drops to the ground.

  • Joints:

  • Hip joint – Acetabulum joint

  • Knee Joint- Tibiofemoral Joint

  • Ankle Joint – Talus joint

    What are the most common Injuries from running?

  • Plantar Fasciitis

  • Hamstring tendonitis

  • Shin Splints – tibial stress syndrome

  • Illiotibial band Syndrome

  • Achilles Tendonitis

  • Runners Knee – Patellar-femoral pain syndrome

    How do to prevent Running Injuries?

  • Improve flexibility by stretching after runs – will prevent most tendonitis issues by properly stretching and keeping someone flexible

  • Include strength training to keep muscles equal and balanced

  • Stay hydrated and eat proper meals to prevent a glucose crash during running

  • Warm up before any run

  • Gradually increase mileage to prevent overuse injury

  • Take periodic breaks in the training

How to Start Running?
Keep it simple, start running 20 minutes a day for 3 days. Then gradually add more time to your run and more days. Never increase either the time or the days till you feel comfortable at your current amount.

How are running Injuries treated?
This will depend on the severity of your injuries. Some injuries will require surgery, while others are treated with surgical alternatives like chiropractic, acupuncture, physical therapy and massage. Some botanical or pharmaceutical options can help with pain and inflammation.

In our office we use muscle release, massage and adjustments to keep our athletes healthy and running a peak efficiency.

Sports Injury Special:
Sports injuries can occur while either falling down while running or getting kicked in the shins during a soccer game, either way we have pain and want to get back on the field to continue to play. Homeopathic medicine is about healing the body at a basic level relieving the discomfort of the symptoms while allowing your body to do its natural healing process.
The following items are 3 homeopathic remedies(called the Acute injury trio) Dr. Walker suggests you have on hand to be ready to treat a young players injuries. Or for the husband/wife who likes to run half marathons, or even for work tired joints and muscles after a long day.

  1. Rhus Tox – for joint pain and inflammation take 3 pellets 4 times a day away from food.

  2. Arnica – for all over body soreness or injury 4 pellets 4-5 times a day.

  3. Bryonia – When it is painful to get back to running or back to your sport 4 pellets 4 times a day.

*If symptoms or pain persist please seek direct professional or medical care.

Top New Years Resolution for 2017

Top New years Resolutions for 2017 that people made and in-Health Clinics healthy hopeful list of Resolutions.

In Health General 2017
Move 20 minute a day Lose Weight
Have your desk ergonomics evaluated Self improvements
Drink More Water Quit Smoking
Detox your liver 1x a year Spend more time with friends
Eat 1 type of vegetable per meal Find a better job
Plan family time in your schedule Do more exciting things
Plan down time for yourself daily Better Financial Decisions

We hope that you will make changes that will benefit your health and that of your family. If you take care of yourself, then you can take better care of your family. If we at In Health Clinic can help you in any way to help with your health goals, never hesitate to call us in 2017.

TMJ and Acupuncture

TMJ and Acupuncture

What is TMJ/TMD?
TMJ stands for Temporomandibular Joint.  The actual disorders associated with this joint are more appropriately termed TMD and refer to issues in the muscles and bones around the jaw.  Often patients report pain, clicking, lock jaw, headaches, and neck pain associated with TMJ dysfunction.

What causes TMJ/TMD?
The patient might have a history of clenching or grinding their teeth or inflammation in the joint itself.  This could be from an injury in the area or chronic muscle tightness in the neck that affects the jaw. Dental work can also contribute to TMJ pain.  The patient may feel jaw pain following a root canal, implant work, wisdom teeth extraction, amalgam removal etc.  Other possible issues that can contribute to or exacerbate pain in the jaw are fibromyalgia, stress, systemic imbalances, and sinus problems.

What can I do to relieve TMJ/TMD pain?
Acupuncture can work wonders!
We look at patterns in the body and use needles and/or massage to open the channels and bring balance to the affected area.  Acupuncture helps to move qi and blood thereby reducing inflammation, increasing circulation and relieving pain.  Other specialists can help in conjunction with acupuncture such as chiropractors and physical therapists. We recommend seeking practitioners who look at the body as a whole to identify stress/injury patterns. Please ask for referrals if needed!

Case Study
A 48 year old male presents with TMJ pain after having several amalgams replaced by his dentist.  He was experiencing acute pain in his jaw accompanied by neck and shoulder pain, headaches, and sinus congestion. The range of motion in his jaw was limited. He had a chiropractic treatment to address the alignment and spacing in the jaw area and felt that after being adjusted, the pain remained and the range of motion had not improved. He had also tried physical therapy and diligently did the recommended stretches and strengthening exercises.  With this treatment, he felt some improvement but the issue was still unresolved.  The patient had been dealing with high levels of work-related stress for the past 6 months.

Outcome: After 6 acupuncture treatments, the TMJ pain had completely resolved and the range of motion returned to normal. The patient reported improved sleep as well!

The practitioner focused on opening circulation in the face and jaw area.  Reducing stress and rebalancing the channels was also a major component of the treatment plan.  His high levels of stress were causing an underlying holding and tightening in the body and face that was preventing the release of pain. The chiropractic treatment addressed the misalignment of the jaw. Physical therapy worked to strengthen and balance the muscles in the face area. Acupuncture addressed the stress patterns so the body was able to relax and release the tension.

written by Iris Martin


Many people have heard of Craniosacral therapy but in the chiropractic forum there is another technique that delves deeper into this notion and realm that craniosacral therapy rests upon. Sacro-occipital therapy (SOT) is a chiropractic technique that analyzes the body through the membranous connection of the sacrum to the occiput or skull. This membrane is called the dura. The dura has connections inside the skull, at certain points in the spine, and in the sacrum. The dura surrounds the brain and the spinal cord and holds them in the cerebral spinal fluid. This system works very closely with the respiratory system. With each breath the sacrum tilts forward just enough to create a pumping mechanism for the cerebral spinal fluid (CSF). Circulation of the CSF serves an important role in flushing the brain of waste products and toxins.

Craniopathy is used to determine and adjust misalignments of the separate cranial bones. The cranial bones each have their own movement pattern with each breath as the CSF surges in the skull with each breath. The movement should be equal and free on both sides. One side or both sides of a particular cranial bone can be restricted due to muscle tension on the outside of the skull or due to an increase in pressure on the inside of the skull if the CSF flow is inhibited and therefore building up.

Craniopathy includes craniosacral therapy but is more specific in correcting distortions in the cranial bones and in the micro movements of the cranial bones. The technique will include palpation of the cranial bones and of the palate to determine which corrections may be needed. The palate is an important part of the analysis as it relays information of the position of all the cranial bones. For this reason, it is important for all infants to have their palate felt by a certified practitioner as the infant may have a distorted pattern present due to the passage through the birth canal. The infant’s latch and suck reflex is directly affected by their palate as well.

The corrections are often performed with breaths and there are extra-oral (outside the mouth)and intra-oral (inside the mouth) techniques to make the adjustments. This technique is extremely gentle and is performed with light holds with the finger tips. Craniopathy is a branch under the Sacro-Occipital Technique (SOT) which is considered a low-force technique. Practitioners certified in Craniopathy and SOT often will work in conjunction with dentists because the Temporomandibular Joint (TMJ) can be directly addressed with Craniopathy.

You may have cranial misalignments or asymmetries if you continue to have migraines or headaches, jaw pain, recurring sinus congestion, or low back pain or tightness that is not resolving with traditional care. Other issues that have plateaued may also be helped with cranial work.

Detox Water

Detox Water Recipe

Detox water is water that contains ingredients that assist your bodies natural detox system marking it function better. You can drink this water along with a detox or throughout the year to assist your body on a daily basis.

Water infused water bottles can make it easier to do more regularly but are not necessary. Here is a link to one type of bottle:

Infuser Pitcher:
Recipe based on a 2qt pitcher or bottle.

Cucumber Metabolism Booster
½ gallon purified water
½ lemon, sliced
½ lime, sliced
½ grapefruit, sliced
1 cup cucumber, sliced

Ginger Energy Detox
1 inch Ginger Root, peeled and sliced
1 cup Frozen Mango- fresh is fine too

Place either in bottom of pitcher or a water diffuser cover with ice and place in the fridge 1-hour minimum before consuming. Can refill up to 2 times before the water will lose its flavor.

Holiday Spiced Nuts,  “the easy way”

1 cup untoasted walnut halves

1 cup untoasted pecan halves

1 cup unsalted, dry roasted almonds

1 cup unsalted, dry roasted cashews

1 teaspoon salt

½ teaspoon fresh ground black pepper

¼ teaspoon ground cumin

¼ teaspoon ground cayenne pepper

½ cup white sugar

¼ cup water

1 Tablespoon Butter or substitute

Pre-heat Oven to 350 Degrees.  Line a baking sheet with aluminum foil and spray with cooking spray.

Combine all the nuts in a bowl.  Add pepper, cumin, cayenne pepper, salt and toss to coat.

Heat sugar, water and butter in a small saucepan over medium heat until butter is melted.  Cook for 1 minute and remove from heat.  Slowly pour butter over nuts and spices and mix.

Transfer nut mix to baking sheet and spread out.  Bake the nuts for 10 minutes and stir till the mixture clings to the nuts.  Bake until nuts are sticky and roasted about 6 minutes.  Allow to cool before serving.

Seasonal Affective Disorder

As the seasons change and the weather gets colder, do you feel yourself getting glum?  The days are shorter, and we don’t see much sunlight after work hours as the sun sets earlier.  If you are among the 10-20% of people who suffer from some seasonal depression, there are things you can do to combat these shifts.

  • Get acupuncture
    Acupuncture is extremely effective at treating many forms of depression.  There are many points to help calm the spirit which is helpful in easing anxiety as well.  Depression is different for everyone so the treatment is tailored to each patient’s specific needs and manifestations.  Some common depression-related issues we treat are insomnia, overthinking, lack of energy and/or motivation, and changes in appetite.  You can feel better and acupuncture can help you get there.

  • Take herbs
    We have several herbal formulas that can help to get you over the hump of these seasonal changes.  Herbs can be extremely helpful for those who feel they just need an extra boost as well as for those suffering from more severe depression.  We offer herbal consultations for those interested in herbs but not acupuncture.

  • Take supplements
    Some supplements we recommend for depression are:

    • Vitamin D--When the weather shifts and we aren’t getting it from the sun, taking it orally can do just the trick.

    • Fish oil--This is helpful in boosting our brain chemistry and making sure nerve signals are transmitting as they should.

    • B-complex vitamins--B3, and B6 help boost serotonin and B12 helps to boost dopamine and norepinephrine.

      If you are feeling down, it is important to share it with people you care about and your health care providers so that you have the support you need to feel better.  We are here to help you feel your best!

      Iris Martin LAc.