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Healthy Hints Newsletter Logo

" Chiropractic is intended to help you live
with optimum health, free from disease
throughout your long, healthy life. "
--Dr. Michael Gazdar

Holiday 1999-2000 Newsletter

This Issue:

Matthew Miller photo

Correct Your Posture With Chiropractic Biophysics

No More Headaches!

By Richard Allen, D.C.

Right: Matthew Miller remains headache-free with CBP. Read his story.

This year I added the Chiropractic Biophysics (CBP) Technique to the services offered to help my patients. It is especially useful in correcting distorted postures, the most common of which is Forward Head Posture (FHP). FHP results in stiff neck and back as the body tries to hold the head up by muscular strength rather than allowing it to sit properly balanced on top of the spinal column. This frequently results in headaches!

CBP is a chiropractic technique developed by Donald D. Harrison, M.S., D.C., Ph.D.

It incorporates "mirror image" chiropractic diversified and drop table adjusting, cervical extension traction, and rehabilitative exercise matched to the needs of each patient.

Dr. Rick on Regainer Table

Left: Dr. Allen personally tests the new Regainer Traction Table that restores proper posture.

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BIG and small - Dr. Allen Treats Them All

Dr. Rick with Anthony RobbinsDr. Rick with RiverDance performer

Dr. Allen helped Anthony Robbins (above left) and this RiverDance performer (above right) go on with the show at the Rose Garden and the Civic Auditorium, respectively. His goal is for us all to perform our best.

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The Relaxation Technique That Helps Erin Cason:

Conscious Breathing

Erin Cason, bicyclist

Preparation: Sit with your back straight. Place the tip of your tongue against the ridge of tissue just behind your front teeth, and keep it there during the entire exercise. Exhale completely through your mouth, making a whoosh sound.

Breathing Cycle:

  1. Inhale quietly through your nose to a mental count of four.
  2. Hold your breath for a count of seven.
  3. Exhale completely through your mouth, making a whoosh sound to a count of eight.
  4. Repeat the cycle three more times for a total of four breaths.

Andrew Weil, M.D., Natural Health, Natural Medicine - Available from Dr. Allen.

Erin Cason, pictured, says she's feeling better than she has in years, thanks to this breathing routine and regular wellness care from Dr. Allen.

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Avoiding Shoulder Injuries

By John Hartman, Masters Swim Coach

Shoulder injuries are common in competitive swimming. In more than 30 years of coaching, I have observed three main reasons why shoulder injuries occur:

Karen Hakenson, swimmer
  1. Poor stroke technique
    Problem: Most competitive swimming involves freestyle or crawl stroke swimming. To propel the body forward, the swimmer must pull with the large muscles of the chest and back. If the swimmer's hand drifts to the outside or crosses over midline, the smaller muscles of the shoulder are used instead. The swimmer will eventually overtax the muscles and injury will occur.
    Solution: Have your coach analyze and correct your stroke. Videotaping your stroke can help you see your problem.

  2. Improper posture
    Problem: Most swimmers over train the anterior muscles of the chest. They develop poor posture with rounded shoulders. This puts unnecessary stress on the muscles, tendons and ligaments, setting the stage for shoulder injuries. Solution: Strengthen both anterior and posterior muscles. Work with your chiropractor to develop good posture.

  3. Over-fatigue
    Problem: Over training by increasing yardage or speed too quickly can injure the shoulder.
    Solution: Know your fitness level. Work with your coach to achieve injury free conditioning. [A general rule is to increase training distance or speed no more than 10 % per week, and not both at the same time - Dr. Allen.]

John Hartman coaches the Portland Masters Swim Team that trains at Nelson's Nautilus, phone 503/254-7710.

Pictured above: Masters swimmer Karen Hakenson recently recovered from a shoulder injury with the help of Coach John Hartman (pictured), acupuncturist Marnie Freeman and Dr. Allen, winning gold medals at the State Games of Oregon.

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Oriental Medicine:
Another Key to Wellness

By Marnie Freeman, M.Ac.O.M., L.Ac.

Marnie Freeman Marnie Freeman co-treats
patients with Dr. Allen,
including masters swimmer
Karen Hakenson, pictured above.

The complete practice of Oriental Medicine includes Acupuncture, Chinese Herbs, Massage, and Nutrition. Oriental Medicine is a form of health care developed by the Chinese over 5,000 years ago. Oriental Medicine is a method of treatment for many disorders, ranging from something as simple as the common cold, to serious internal disease like colitis or diabetes. Chinese Medicine can address acute disorders, as well as long term chronic disorders. One of the greatest techniques for diagnosis in Chinese Medicine is "taking the pulses". Tao symbol

Literally three fingers are placed near the wrist on each arm, and the pulses are taken for all of the primary internal organs. This procedure allows practitioners to practice preventative medicine. Weaknesses or imbalances are diagnosed long before symptoms occur. A common example would be a weakness in the kidney pulse. If found early, symptoms like low back pain, low energy, weak knees, and incontinence can be avoided. Often when pain is manifesting in the body, there is also an internal organ imbalance contributing to the problem. Thus, pulse taking enables practitioners to treat external symptoms, caused by internal organ imbalances, with acupuncture and herbs. Practitioners of Chinese Medicine believe keeping the internal organs of the body in balance is the key to a healthy body, mind and spirit.

Marnie Freeman graduated from the Oregon College of Oriental Medicine. She did advanced training at the Heilong Jiang College of Traditional Chinese Medicine in Harbin, China. She can be reached at 282-1114.

Top | Bottom Don't Forget Dr. Rick's Resources!
Back 2 Future book cover

All books and videos loaned free of charge. Some titles available for purchase.

Taking Your Back to the Future

READ THIS BOOK-- Free to all patients who promise to really read it!

This book tells you much more than just how to have a pain-free back. Dr. Michael Gazdar, a chiropractor, shares ways you can have abundant health. He makes it easy for you to understand how chiropractic care can give you more health and happiness than you ever imagined. He gives true stories of people who have been helped by chiropractors. He explains everything you wanted to know about chiropractic, but were afraid to ask.

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Dr. Allen Hosts EarthSave Portland-Vancouver

EarthSave Logo Delicious, healthy food was the theme for Dr. Allen's September Wellness Class, "Save the Earth and Your Health with Your Fork." Dr. Allen hosted local EarthSave representatives Don and Carol Merrick, who outlined the simple steps each person can take today to help heal ourselves and our world.

Dr. Allen is a charter member of the recently formed Portland-Vancouver chapter of EarthSave International. EarthSave was formed 11 years ago in response to John Robbin's book, "Diet For A New America." The organization's mission is to promote food choices that are healthy for people and for the planet. To fulfill this mission EarthSave educates, inspires, and empowers people to shift toward a plant-based diet and to take compassionate action for all life on earth.

The Portland-Vancouver chapter has monthly potlucks and programs. On November 21 the chapter will host a Turkey-Free Thanksgiving. For more information on local chapter events, call (503) 968-5838 or e-mail For information on EarthSave International and allied organizations, check the links page.

Take Three Simple Steps:
  1. Think of 3 plant-based meals you already enjoy, such as veggie pizza.
  2. Think of 3 recipes that you prepare regularly that you can easily adapt to a plant-based menu, such as a favorite chili recipe, omitting meat.
  3. Check out some cookbooks from Dr. Rick's resource center.

Adapted from Vegetarian Starter Kit - Available from Dr. Allen for just $3.

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Wellness Class Hit:

Sri Wasano's Infamous Indonesian Rice Salad

c = cup, T = tablespoon, t = teaspoon

  1. Cook 2 c brown rice in 3 c water.

  2. While rice cooks, combine in a large bowl:
    1 or 2 cloves garlic, minced
    3 T Chinese sesame oil
    1/2 c orange juice
    1/3 c peanut oil
    1 t salt
    2 T soy sauce
    2 T rice or cider vinegar
    1/2 crushed red pepper (to taste)
    1 c chopped fresh pineapple (or canned-in-juice crushed pineapple)

  3. Add the hot rice directly to the bowl of dressing. Mix well. When it is room temp, cover and refrigerate till cold. Just before serving, stir in:
    3 scallions (whites and greens finely minced)
    1 stalk celery, minced
    1 med red or green bell pepper, thinly sliced
    1 8 oz water chestnuts, drained and thinly sliced
    1/2 lb fresh mung bean sprouts
    1/2 c raisins or currants
    1 c coarsely chopped peanuts or cashews, lightly toasted
    2 T sesame seeds
    fresh snow peas for garnish (optional)

Mary Lour Griffith eating

Mary Lou Griffith enjoys this foolproof recipe. Bon appetite!

Don't miss the next Wellness Class:

Mary Lou Griffith, pictured here enjoying a plate of delicious, food at the September Wellness Class, will return with more great food to help teach the November 29th class, "Healthy Holidays." that will be held at 6:30 PM at the clinic.

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Wellness Care Options:

Choose your care, or we can decide together what is best for you now.

Chiropractic adjustment
Nutritional, exercise suggestions
Up to 45 minutes

Chiropractic adjustment
Brief massage
Brief self-care suggestions
Up to 30 minutes

Chiropractic adjustment
Up to 20 minutes
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.
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