Ingredients that Make a Difference in your Waistline

By Kathryn Haynes, D.C.

Whether you are preparing a meal for Thanksgiving dinner or for a regular Monday night, there are simple changes we can make to our recipes that will keep, or create, a healthy waistline.

A truly “healthy waistline” is often a desirable look but it is also a great way to prevent back pain.

Below are a few ingredient changes that we have made in our daily diet:

Unhealthy or Less healthy choice     –>        Healthier choice

White potato                                     –>                  Sweet potato

Ice burg lettuce                                 –>                 Romaine lettuce/Spinach/Kale

White onion                                      –>                  Red onion

White flour                                        –>                  Almond flour / coconut flour

Dairy yogurt                                      –>                  Coconut yogurt / almond yogurt

Dairy milk                                          –>                  Coconut milk / almond milk

Ice cream                                           –>                  Coconut ice cream

Meat with hormones /antibiotics  –>                  Meat that is free range, grass fed

Soda                                                    –>                   Kombucha

Gatorade or other sports drink      –>                  Coconut water

Sample Recipe: Baked Sweet Potato Fries


2 sweet potatoes

2 tablespoons coconut oil

Salt and pepper

Directions for Healthier French Fries… Sweet Potato Fries:

  1. Preheat oven to 400 degrees
  2. Slice sweet potatoes into wedges
  3. Drizzle wedges with melted coconut oil and toss to coat
  4. Sprinkle with salt and pepper
  5. Spread potato wedges into a single layer on a baking sheet
  6. Bake about 20-30 minutes

TIP: Be sure there is space between each sweet potato wedge.  If potatoes are all very close together they will steam and get soggy instead of crispy.

Eating nutritious foods is a key part to the foundation of a healthy lifestyle and a healthy waistline.

Being at a healthy weight is easier on your body which will help relieve and prevent back pain, neck pain and other serious illness.

Truly healthy foods help us to feel better, look better, and get the most out of our bodies.

There are many ways to improve our health and a few ingredient changes are a great way to start.

“When it comes to your health, we’ve got your back!”








Hamstring Stretch to Relieve Back Pain and Sciatica

By Kathryn Haynes, D.C.

With a plethora of causes for back pain and sciatica (leg pain), tight hamstrings are often a major contributing factor. 

Hamstrings are a large muscle group in the back of the thigh.  Your sciatic nerve is the longest and thickest nerve in your body.  It is also located in the back of the thigh and also travels to the bottom of your foot.  The sciatic nerve controls almost all the skin of your leg and the muscles in the back of the thigh and leg.

If anything puts pressure, or chokes, the sciatic nerve then you can feel symptoms anywhere along the path of the nerve.  The symptoms you feel is called sciatica.

You might have sciatica if you have any single or all of the following symptoms:

  • Lower back pain
  • Pain in the back of the thigh or leg or bottom of the foot
  • Pain that feels better when lying down or walking
  • Pain that worsens when standing or sitting
  • Pain that is typically described as sharp or searing
  • A “pins-and-needles” sensation
  • Numbness or weakness in the leg
  • A prickling sensation down the leg

Tight hamstring muscles, among other reasons, can squeeze the sciatic nerve causing sciatica.  Keeping the hamstrings flexible is an important, and often forgotten, step to relieving and preventing back pain and sciatica.

When stretching the hamstrings, you should feel the stretch in the belly (middle) of the muscle.  Feeling the stretch in your low back or behind the knees can cause harm to your back and knees.

The best way I have found to isolate the hamstring stretch to the belly of the muscle is to:

  • Stand with your legs shoulder width and a half apart.
  • Bend your knees about 30 degrees.
  • Slowly bend forward, bending from the hips, not the low back. This will feel like you are sticking your buttocks straight up in the air.
  • As you bend forward, let your head drop down toward the ground.
  • You should feel the stretch in the belly, or middle, of your hamstring muscle.
  • If you do not, try bending your knees more, sticking your buttocks up higher in the air, and dropping your head further downward. ALL WHILE BENDING FROM THE TRUE HIP, not the low back.

You know you are doing it right if you feel the stretch in the belly of the hamstring muscle.

There are many causes for low back pain and sciatica and having tight hamstrings are a major cause.

Our office helps people to relieve and prevent back pain and sciatica every day.  If you are experiencing any of the symptoms of back pain or sciatica and want to find the real cause, call our office today.  We might be able to help.

“When it comes to your health, we’ve got your back!”

(423) 265-2225

Relieve back and neck pain while traveling in a car or on a plane?

By Kathryn Haynes, D.C.

Holiday season is here.  For some, the holiday season can mean a lot of traveling. And with traveling… often comes a lot of sitting. Sitting in cars, in planes, at the dinner table and on the couch spending time with family or watching football.

Sitting puts 3 times more stress on your back than standing!

So, how can you relieve the back stress of sitting in a car or plane? The short answer is, “Move and use good posture.”

For both the car and plane, it is important to use good posture and to move. Space is limited in both locations but there are still some exercise movements that you can do to keep the blood flowing.

The below is a sample exercise routine that I use for both the car and the plane. It not only helps prevent and relieve back and neck pain, but it also helps the time pass.

Exercise routine you can do in the car or on a plane:

(Try picking a different exercise every 20 minutes)

  • 50 calf raises
  • 50 buttocks contractions
  • Neck movements (slowly and gently, keeping eyes on the road if driving.)
    • 10 side to side
    • 10 front to back
    • 10 neck circles

Posture while sitting in a car or plane:

  • Use the headrest
  • Keep your hands on the sides or bottom of the steering wheel.
  • Adjust your car seat
    • Just a slight recline of the seat is best. If in a car, you should be able to comfortably put your hands on the steering wheel while still using your headrest.
  • Keep your knees at the same height.
  • Use the lumbar support in your seat. If you do not have one, you can fold a towel to create the lumbar support.

In summary: To prevent and relieve back pain while traveling it is important to perform a combination of exercise movements every 20 minutes and use good posture. Your back will thank you.

“When it comes to your health, we’ve got your back!”



What Shoes will Make you Look Thinner and Won’t Kill your Back?

By Kathryn Haynes, D.C.

If you are like 100% of women in the US, you are attracted to fashion that makes you look better.  And what does a better job of making your legs look “better” than a pair of high heels? It is no secret that high heels make your legs look longer and thinner.

Most women ignore the fact that high heels hurt your back and your feet.  You want to look good and high heels often do the trick despite the toe cramps and back pain.

Flat shoes with plenty of toe room are best but if you are not going to wear them, at least choose a shoe that will make you look thinner AND will minimize the damage to your back?

This information should be posted EVERYWHERE because these tips not only make you look good, but they will help protect your back too!

It has been said that “if our spine were on our face we would take better care of it.”  So, if there is a way to look good AND take care of your back (spine), why not try it?


1. Pointed toe shoes

 Pointed flats or pointed shoes with a low heel (1” or less heel) will still make your legs look thinner AND are a healthier choice for your back.

Also, when choosing a pointed toe shoe, go about ½ size bigger than your regular size.  This will allow room for your toes and will help avoid foot pain and bunions.

2. Knee high boots

Knee high boots without a heel, or with a low heel, will make your legs look thinner AND is a healthier choice for your back than heels.

3. Match your shoe color to your legs skin tone

Wearing a shoe that is the same color as your leg will give the appearance of a longer and thinner leg.

This fashion trick also works for tights, leggings and pants. Wearing a shoe color the same as the tights, leggings or pants will also give the appearance of a longer leg.

4. High heels

There is no denying it.  High heels with a thin heel and a pointed toe work best for making your legs look longer and thinner.  They are also bad for your feet and your back.  BUT… we aren’t here to judge.  We all want to look good. So… if you are going to go this route, the below tips will help minimize the damage to your feet and back.

Choose a heel that is no higher than 2”. You will get the same thinning effect with less damage to your feet and back.

Go about one size bigger than your regular shoe size. You may want to choose a shoe with a nude strap around your ankle or an ankle boot to keep the shoe on your foot.

Everyone wants to look their best.  Remember, flat shoes with plenty of toe room are the best for your body. But for the thinning effect, a shoe that is nude, has a pointed toe, and a ½” heel and that is about a ½ size bigger than your normal shoe will help your legs look thinner AND will protect your back more than the 6” stiletto!

“When it comes to your health, we’ve got your back!”


Bye Bye Pregnancy Back Pain

                                  By Kathryn Haynes, D.C.

Although back pain is common while pregnant, it isn’t necessarily normal.  Pain is your body’s way of telling you that something is wrong.  Luckily, if you learn to listen to your body, the pain is often something you can relieve… or even better, prevent from happening in the first place.

When you first become pregnant, your body may look and feel the same, but it is preparing for big changes.  Your hips will widen, your weight distribution will change, the way you walk will change, and the stress on your spine will increase.  With this said your body will be getting a work out every day and if you prepare yourself properly, you can enjoy the pregnancy pain free.

Below are just a few simple tips that can help prepare your body for pregnancy and labor.  If you are well into the pregnancy, you can start these tips at any time.


If you are a stomach sleeper, stop. Stomach sleeping puts serious stress on your neck and back. Sleeping on your stomach might be the way you currently know how to get to sleep, but as the baby grows, you will not be able to sleep this way.  So, it might be smart to get in the habit of sleeping on your back or side early on.

While on your back, place a pillow under your knees.  This will take pressure off of your low back, and as the baby grows, you will certainly need the relief.

While on your side, place a pillow between your knees.  This will take pressure off of your hips and back. As the baby grows, the side sleeping position will most likely be the most comfortable.


Curb walking is a great exercise to keep your hips moving.  Find a curb with a flat top.  Walk with your right foot on the curb and the left foot on the ground. Do this for 25 steps.  Then turn around and walk another 25 steps with your left foot on the curb and your right foot on the ground.  Doing this at least 3 times per day will relieve stress on your spine and keep your hips moving… which is said to help make pregnancy, labor and delivery easier.  Sitting on an exercise ball and stair climbing are also helpful. The goal is to keep moving.

Curb walking


Chiropractic adjustments are an excellent way to relieve and prevent back pain during pregnancy.  There are special chiropractic adjustments that are gentle and safe for pregnant women.  I was adjusted throughout both of my pregnancies.  I loved getting adjusted (still do), it felt great, and I stayed pain free.

Family pic

SLEEPING ON YOUR BACK OR SIDE, keeping your hips moving with an exercise like CURB WALKING and CHIROPRACTIC ADJUSTMENTS are just 3 simple ways to help relieve and prevent back pain during pregnancy.

Congratulations if you are pregnant and reading this.

You are about to embark on an amazing journey and you are already on a great path to making this pregnancy a healthy one.

Feel free to contact me with any questions, to join our Free e-newsletter with more tips, and/or to make an appointment.

I am here to help!

(423) 265-2225