FAQ #1: why does it sound like something is popping?


Chiropractic is new and unfamiliar to many, leaving them worried about what actually takes place during a chiropractic adjustment. One of the biggest fears is experiencing the well known popping noise that accompanies getting adjusted. Some patients continue to be scared about the noise’s implications, but this is because there is no understanding of its cause.

Chiropractic doctors adjust subluxations, which, in the simplest terms, are stuck joints – parts of our body that have lost a full range of motion over time. People experiencing misalignment also face pain, inflammation, and complete loss of function of any of these areas of the body. These joints may and, often, irritate nerve tissue, which explains many of the neurological symptoms that patients complain about.

Although there are multiple ways to treat subluxations, the most common and traditional way involves a chiropractor finding the spine and administering a painless thrust, which corrects the subluxated joint.

The pop that patients hear is called a cavitation. In the production of synovial fluid, yielded by synovial joints (joints of the spine), oxygen, nitrogen, and carbon dioxide are byproducts. When a joint is opened up from a chiropractor, for example, applying a quick thrust to the spine, the gas is released, and you can hear the popping sound. Once this happens, this synovial fluid lubricates the joints once again, and patients can experience a more normal range of motion. How quick and how complete the relief is that follows depends on each unique person and the circumstances that led up to the experience.


Why Filtered Water?


Time to consider getting that water filter or, better yet, filtered water bottle that you’ve been eyeing! Here’s why.

(One of the biggest questions many people have is getting filtered water on the go. In the house, you have so much control. You can choose a specific type of jug to add to your fridge, and some even come built into appliances now. But what about when you go out?

While you can fill up a water bottle from your filtering jug at home, you don’t have much control once you’re out of the house. You fill the water up from the nearest fountain and expect a cold, fresh mouthful of water. Instead, you can taste chemicals and dirt. That’s enough to put you off drinking water again!

Click on the link at the bottom of the blog for suggestions for a specific filtered water bottle.)

Why Filtered Water?

water filtration system in laboratory

Let’s start with a look at thefiltered water. What is the big deal about it?

There are debates over filtered water and whether it is better for you than tap water. Experts are on both sides. Tap water is full of minerals, which can be good for you. Fluoride is just one of those minerals, and water will also include some iron, copper, and calcium. But while in small amounts the minerals can be good for you, they can also be bad for you.

The minerals also make water taste different. Along with that, you get some trace amounts of chemicals and poison! Yes, tap water can have the likes of arsenic or mercury in it. You end up drinking it yourself and giving it to your children. And then you must deal with sulphur and other chemicals that leave eggy smells and tastes behind.

Tap water goes through some filtering, but it picks up things along the way. And you really have no idea of all and the quantity of chemicals in the water daily. So, you need to look at filtered systems.

Did you know that there are toxins and chemicals in water that can lead to stomach diseases and ailments? Those discomforts that you feel and the reasons for your food intolerances could be linked to some of the bacteria and toxins in your drinking water! These are factors that we don’t tend to consider. After all, why would water companies not get rid of harmful elements? Why wouldn’t our governments protect us from the potentially dangerous chemicals in drinking water? However, gastrointestinal problems increase by 33% because of the unfiltered tap water that we tend to drink daily.

And this is something that is supposed to make us healthier!

Filtering will help to collect all the bad, so you end up with only the water passing through into the glass. You’ll need to wash out the filter on a regular basis, but you’ll get to see just what is being picked up in your water stream: the stuff you’re drinking when you don’t have a filter in the way.

Filtering only used to be available in larger jugs. Now you can get them for your water bottle system. Take your filtered water on the go and fill up anywhere without having to worry. You won’t regret it!

Anyone will benefit from getting a filtered water bottle. This is something that is suitable for all ages and even for smaller children. It’s certainly suitable for those who like to hike or do a lot of walking or exercise. Those who just want to increase their water intake will also benefit.

But you need to find the right type of water bottle for your needs. There are just so many filtered water bottles out there, how do you know which is the best? Here’s a look at the top options and where they support and fail your drinking needs.

Wait, Why Not Just Get Bottled Water?

water production line

Should we really bother with filtered water bottles when there is distilled or bottled water available to buy? Just what’s the point in spending money on a filtered system instead?

Well, distilled and filter water are not the same thing. Filtered water does allow some of the minerals to get through. You’ll only get the good ones that will protect your body, rather than the poisons and chemicals. You get fresh water without going through too many processes.

Distilled water will have a flat taste to it, due to the processes it goes through. It doesn’t tastefresh, and you can still have some of the chemicals like chlorine in the water. They tend to have a different boiling point to water, so burn off sooner and through the system. You also get rid of every mineral that is good for the body from the water.

Well, what about filtered tap water that is pre-bottled for you? Why not get that instead of putting it through your own system?

The bottled water is in a plastic bottle. That means you’re dealing with the chemicals in the plastic getting into your water. You’re also contributing to the problem of landfill. The plastic doesn’t breakdown that quickly. In fact, there are still bottles from decades ago trying to break down. Experts don’t know how long it takes to break plastic down and suggests it could take a lifetime. Do you really want to contribute to the growing concern of the landfills?

Bottles also have chemicals in them. While BPA is the most concerning and one that manufacturers are staying away from, there are plenty of others that you will need to be concerned about.

What about glass instead? Well, these aren’t the safest for carrying around in your bag. While there is a bit of a fresher taste than plastic, you must deal with the weight off the glass in your bag.

A filtered water bottle is made of safe and durable material. Sure, it won’t break down, but you’re not buying multiple bottles daily. You get one bottle to last you a lifetime, so you’re not contributing to the waste daily. You also get the best of filtered water, instead of wondering what type of processes the manufacturer has put their bottled water through.

Let’s also remember that it uses up fossil fuels to make the plastic bottles—and to go through the distilling process. You’re burning through the Earth’s non-renewable energy sources, and we’re already running through them at an alarming rate. We need to manage that better, and we can do our part by using reusable water bottles.

Oh, and we need to remember that the bottled water doesn’t always come from where it says it will! A lot of it is tap water! So, you’re not actually cutting out the bad elements that you thought you were.

We also can’t ignore some of the extra chemicals that the manufacturing companies can put into the water. Do you really know what you’re drinking? Has it been bottled at source and had all the chemicals and bacteria removed? Is the water really going to help support our health? Will our bodies be able to cope with potential chemicals and toxins added to them?

And we need to think about the way that manufacturers make the water taste fresh and clean. Does the water go through a filtering system or are we putting other chemicals in our bodies? Some companies will go through a distilling process instead, which means some of the chemicals will still be in the water.

While filtered water, bottles don’t completely remove the need to create products—we still must get filters—they will help to minimise the amount of pressure we put on our environment. We also minimise the amount of money we spend while protecting our health.

View this blog on its original website here. It, also, offers suggestions for a practical and efficient brand of filtered water bottles.

Welcome Dr. Erik Steine!

erikDr. Steine was born and raised in the heart of Packers Country — Black River Falls, WI. Erik left the nest when he entered enemy territory to complete his undergraduate education at Winona State University in Minnesota. There, he pursued a Bachelor of Science degree in K-12 Physical Education with a minor in Coaching. Following his time in Minnesota, Dr. Steine moved across the country to complete his chiropractic coursework at Palmer College of Chiropractic at its campus in Port Orange, FL. Almost ready to graduate, he sought out a promising place to establish his chiropractic career. It was only in July that he packed up his bags for the Bay Area. Dr. Steine completed his three-month preceptorship at SF Custom Chiropractic before recently acquiring a position as an associate chiropractor. As a former collegiate athlete, Dr. Steine has always had an interest in functional movements and injury prevention, particularly after sustaining a number of injuries during his playing time. Dr. Steine says that the most important element to staying active but pain-free is remaining well-rested — with a good night’s sleep of seven or eight hours. Dr. Steine will be starting Tuesday and Thursday from 7am until 10am.

Ways You Didn’t Think of to Add Veggies into Your Meals

It can be a challenge to meet the recommended servings of vegetables each day – especially when you’re planning on one thing that specifically doesn’t include veggies in its recipe.

Try these ideas:

  • Add greens to a breakfast smoothie. (Spinach and kale taste great in a fruit smoothie.)
  • Use a spiralizer or julienne tool to experiment with veggie noodles.
  • Substitute avocado-based pudding for your chocolate pudding.
  • Add minced broccoli and/or cauliflower into your scrambled eggs dish!
  • Puréed carrots or peppers and onions can make basic tomato sauce have more than one vegetable.
  • Instead of munching on potato chips, make your own kale chips and lightly coat them in oil and sprinkle them with salt for additional flavor.
  • Zucchini bread is a go-to for many for a reason – it helps your sweet tooth while fulfilling a daily veggie requirement.
  • Veggie fries work! Slice zucchini, carrot, green beans, or avocado, and bake them until crispy.
  • Grab some celery sticks, and treat yourself with almond butter and sweetener.
  • Blend water, celery, and bananas for a post-workout drink (or raw Gatorade).
  • Marinate vegetables with your favorite ingredients – olive oil, garlic, ginger, soy sauce, or all of the above!

Lastly, here’s one recipe that you’ll only be upset that you didn’t try sooner!

Sweet potato brownies use a puréed vegetable for the base, but you would never question their taste.



4 tablespoons (1/2 stick) unsalted butter

2/3 cup natural unsweetened cocoa powder

1/2 cup whole wheat pastry flour

1/4 teaspoon baking powder (I use aluminum-free)

1/4 teaspoon salt

1 cup organic cane sugar

2/3 cup sweet-potato puree (or one skinned, boiled sweet potato, pureed)

1 large egg

1 1/2 teaspoons vanilla extract


Heat oven to 350 degrees. Butter an 8-inch square pan; set aside.

In a medium saucepan over low heat, melt butter. Remove pan from heat, and stir in cocoa. Let cool slightly.

Meanwhile, in a small bowl, whisk together flour, baking powder, and salt. Stir in sugar and sweet-potato puree, then egg.

Add vanilla to cocoa mixture. Then add flour mixture to cocoa mixture and stir until no traces of flour remain. Spoon into prepared pan; smooth the top. Bake until surface of brownies looks barely dry and an inserted knife comes out with a few moist crumbs, about 20 minutes. Cool to room temperature before serving.

You can find this recipe on its original blog “Food Loves Writing.”

Stay Motivated to Keep a Health Diet


Many benefits of having a healthy diet go unrecognized. Generally, a good diet helps with the following:

  • Preventing diseases and infections
  • Promoting body growth and health
  • Enhancing mental health
  • Maintaining weight (reducing risk of undernutrition or obesity)
  • Contributing to aesthetically pleasing qualities (for example, a glow noticed in hair and skin)

Most recent estimates claim that 36 percent of Americans are obese, according to an article by National Public Radio. However, 75 percent of survey participants said that their diet was excellent. So, where does the discrepancy exist?

Nutritions scholar Marion Nestle at New York University says that Americans just eat too much. Rather than focusing on portion size, people generally pay attention to what they should eat.

What are some realistic ways to maintain a health diet? Positive Health Wellness has supplied its readers with an informative graphic to highlight some ideas that anyone can start as soon as possible.


Find the original site with the graphic here.


National Chiropractic Health Month



The American Chiropractic Association, or the ACA, had been preparing for National Chiropractic Health Month 2016 for months. Each October, the ACA brings attention to an important and recurring theme in chiropractic or, more generally, alternative forms of medicine. This month, the goal is to raise awareness about the U.S. epidemic of opioid overuse and abuse and to encourage people to use more conservative forms of pain management.

So, How Bad is the Problem?

Thousands of Americans relying on opioids have caused their dependency to become an epidemic. Centers for Disease Control and Prevention (CDC) says that one in four patients who have been prescribed opioids for non-cancer pain deals with addiction. Consider this against the fact that more than 1,000 people are treated in the ER for misusing these prescriptions.

Drug overdose is the leading cause of accidental death in the United States, with 47,055 lethal drug overdoes in 2014. Opioid addiction drives the issue – with 18,893 of those overdoses related to prescription pain relievers.

In the same year, another 2 million people abused or were addicted to opioids.

Your Part

The ACA has chosen this theme in hopes that readers, like you, will spread the word. Those raising awareness are doing so through social media and in their communities. On ACA’s website, you can find a toolkit with effective suggestions for getting involved and showing your passion for the cause. Their suggestions are as follows:


For the rest of this month, SFCC will be using the hashtag #chiropractic1st to demonstrate our participation and hope for the cause. Be sure to do the same!

Ergonomic Chairs

Sitting at work has its health downfalls, including decreased muscle tone and an increased chance of gaining extra weight. But even though daytime sitting is often unavoidable, your chair can go far in improving your well-being and your performance. A chair that’s not ergonomically correct may cause you pain and even lead to a back or skeletal disorder.

Part of the problem with desk chairs is that not every chair works for every person. Some features should be considered standard—lumbar support, armrests that you can adjust. But additional add-ons — seat depth adjustment and tilting, for example — allow you to transform a standard desk chair into a custom-fit, healthy one. You should be able to understand how to use those ergonomic features to improve how you’re sitting. Take a look at the provided graphic to serve as a guide.

ChairE1ChairE2Chair ErgonomicsChairE3(after)ChairE4ChairE5ChairE6ChairE7ChairE9Check out the infographic on its original site here.


5 Yoga Poses for Upper Back and Neck Pain

Blog Contributor: Colleen Bolland



Does this look familiar?!

If you’re like neck shoulder painmost Americans, you suffer from some form of back pain. And, if your job requires you to sit at a desk throughout the day, chances are that you’re feeling it all over. There is a lot of accessible information online for treating lower back pain, but what do you do about the burn in your neck and shoulders? Below are five simple yoga poses that you can do almost anywhere to help relieve upper back and neck pain.

cow face pose

  1. Cow Face Pose (Arms Only):

Reach your right arm up, palm facing forward, and reach your left hand down, palm facing backward. Bend both arms at the elbow, the right arm bent behind your head to find your left between your shoulder blades. If your hands cannot meet, grab onto your shirt for the stretch. Breathe deeply, lift your chest, and sit up tall (try not to tuck your chin). Stay in this position for 5-7 long breathes.

  1. Eagle Pose (Arms Only):eagle pose

Extend both arms straight out from the shoulders, parallel with the floor. Cross your right arm over your left, and bend both, hinging the elbows. From here, you can place your hands on your shoulders if you’re already feeling a stretch. You can also extend your hands toward the ceiling, and cross the left wrist over the right to place your hands together. Hold this position for 5-7 breathes.

  1. Cat Pose & Cow Pose:cat pose

Come to all fours. Stack your wrists under your shoulders and your knees below your hips. Using your breath to guide your movement, inhale, and draw your shoulder blades together. Lift your chest and chin, and relax your belly. Next, exhale, and tuck your chin. Round your shoulders to spread your shoulder blades, and round your upper back. Move through 8-10 rounds of breath (each pose 4-5 times).

  1. Supported Fish Pose:

If you don’t have a yoga block, you can use a towel or blanket, rolled up tightly. Let the top of the block or towel rest just under the base of the skull so your head drapes over the top. Use your forearms and hands to support supported fish poseyourself. Relax, and take 7-10 deep breaths in this posture while letting your head hang heavily.


This routine only takes five minutes of your day yet can make a difference worth a lifetime.


Breathing Exercises Featuring MASF

Why is everyone at MASF so concerned with breathing?

It seems that proper breathing patterns helps to regulate the sympathetic and parasympathetic nervous systems.  When folks are stuck in a sympathetically dominated state, their body kicks on the “fight or flight” response to the real or perceived threat by tightening muscles (toward the fetal position to physically protect the body), increasing blood sugar, change to rapid and shallow breathing, among other adaptations. One problem with this, from a muscular stand-point, is that shallow breathing often over-recruits the “accessory” breathing muscles. These muscles are often implicated in “forward head” posture and symptoms of thoracic outlet syndrome where you get nerve entrapment in the brachial plexus that innervates your arms and hands. From a health and wellness stand-point, the body only has so many reserves to work in this heightened state. Overuse can lead to myriad symptoms and may end up with adrenal fatigue or another major illness when the body is basically forced to give up.

The “Threat Bucket”

Brian and Benjamin study a system called Z-Health designed by Dr. Eric Cobb who has a great way of describing this stress system that we want to share  with you.  They call it the “Threat Bucket” and say that you have a metaphorical bucket in your body that catches all stress – mental, physical, emotional, chemical etc.  These can be real threats like alcohol or marathons, or it can be perceived threats like stress at work and negative thoughts. The problem is that the body reacts the same way, as it cannot differentiate between real and perceived. We find it helpful to remind people that your body has a certain tolerance for stress and once you hit it, it will find a way to force you to stop adding stress.  It may be foot pain with an insidious onset or may be an acute or chronic illness.  They signal of this will get stronger and stronger until you listen and create a better balance in your life.  By balance I mean monitoring, and adjusting if needed, the stress load that goes in and more importantly what you are doing to take stress out of the bucket to provide space for incoming stress that you may or may not be able to control.

Back to the breathing exercises – they are a remarkably effective way to reduce the overall threat load of the body and create space. The nice thing is they often have an immediate, as well as a cumulative effect over time.  They are incredibly powerful and we urge you to try them!

Breathing Exercises

Be sure to try “High-Low Breathing”, as described by Brian and demonstrated by Susie, in the exercise of the month. It is an incredibly easy and powerful drill to get  you moving in the right direction. If you would like to learn more about this, please contact Benjamin Brewer or Susie Bergman as they have extensive experience coaching this with their clients.

** GUEST BLOG, thank you to MASF!

How Can Chiropractic Care Help During My Pregnancy and Labor?

Pregnancy and ChiropracticDo you suffer from things such as back pain, headaches, nausea, sciatica, or carpel tunnel syndrome? ­

– Chiropractic care is effective in creating a more comfortable pregnancy and is proven to treat things such as back pain, headaches, nausea, and carpel tunnel, chiropractic care during pregnancy has been shown to reduce overall labor times as well.

Is chiropractic care safe during pregnancy? ­

YES, Chiropractic adjustments are safe during pregnancy. Doctors of chiropractic make alterations in techniques and patient positioning to accommodate for the increase in belly and breast size. Spinal adjustments are especially gentle during pregnancy and far less force is used.

How does chiropractic care help during pregnancy? ­

Headaches­ – Due to the tilt in the neck as a result of posture and the misalignments common to the forward shoulders and looser ligaments, nerve receptors in the neck can be irritated and map out a headache as a response. ­

Pelvic alignment ­- Proper pelvic alignment allows the baby enough room to grow properly at each stage. ­

– as you get closer to labor, a properly aligned pelvis allows the baby to move              to the proper head down position allowing an easier labor and delivery. ­

– If a pregnant mom does not have proper alignment of the pelvic joints,                   tightening and spasm of the uterine ligaments and uterine muscle can occur             which is termed inuteroconstraint. This condition can block the baby’s                       ability to turn properly and is the main cause of breech presentations. ­

Nausea -­ When the upper neck misaligns, it can rotate and choke the nerve tissue, one of the symptoms which can occur is nausea. While nausea is a normal part of pregnancy, a chiropractic examination can determine if in fact this symptom is actually a result of nerve interference in the neck. ­

Back Pain ­- 76 % of women experience back pain during some portion of their pregnancy. This is due to the shifts in posture and the hormonal changes which occur as the weight gain continues.

How Does Chiropractic care help during labor?

Women who have undergone chiropractic adjustments during their pregnancy report that their labors are easier and less stressful on their bodies. ­

– A study revealed that first time mothers under chiropractic care had 24% shorter labor times versus women who were not. Without chiropractic care, the first time mom labored approximately 14 hours and with chiropractic care labor was averaged at 8­-9 hours. ­

– Chiropractic patients who have had previous children enjoyed 39% shorter labor times. For moms having their second or more baby, they labored approximately 9-­10 hours and with chiropractic care during pregnancy, this was reduced to approximately 4­-5 hours of labor. ­

– Chiropractic adjustments during pregnancy can also reduce the likelihood of experiencing back labor. This is usually caused by position of the fetus with the baby’s back of their skull pressed against the sacrum instead of against the front of the pelvis. ­

– Avoidance of this painful condition therefore contributes to less likelihood of requiring pain medication during delivery. ­

Any baby position even slightly off during birth will slow down labor, and add pain to both the mother and baby. Many women have been told that their babies were too big, or labor “just slowed down” when it was really the baby’s presentation interfering with the normal process and progression.