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Drink it When You are Sore: Greens First Power Shake

Today we posted a video about the Greens First Power Shake.  You have undoubtedly noticed how we always have Greens First in supply at our office.  This combination of the greens first powder with the protein powder is a particular favourite for my family.

Greens First is a delicious way to supplement the body with the vegetables you probably don’t get in your regular diet.  It contains all the phytonutrients from 15 servings of organic and non-GMO fruits and vegetables.

The protein powder is one of the most delicious available, and gives your body the perfect blend to recover from a hard workout, or an injury.

I have been recommending it for years.  In addition to being available in our office, it is now available on our online Fullscript shop.  All you have to do is click the link, enter your email, and you will have access to hundreds of professional-grade products.  We give you an awesome discount, and it gets delivered to your door.

The key to having a great experience with the shake, is to mix it with ice so it is cool and refreshing.  At room temperature, it still tastes better than just about every premium shake out there, but when you shake it with ice, it becomes an absolute treat.

Check out how to do it in the video that Estella and I made together. After watching it, make sure you give it a like and subscribe. If you subscribe I will do a pushup.

8 Back-To-School Backpack Tips for Kids

8 Back-To-School Backpack Tips for Kids

It feels like summer is just heating up.   School is the farthest thing from my mind, but my wife, being the organized one, has brought home two new backpacks, all ready for the upcoming school year.  That’s when I came to the realization that the kids start school in just a few weeks, and if you haven’t done so already, you have to start thinking about backpacks.  

This year we bought two backpacks from Beckman of Norway for my 6yo and 9yo.  These bags are recommended by the Canadian Chiropractic Association.   I will describe these in a moment, but first here are 8 backpack tips to always remember.  

1: Only pack what you need.

Put everything out in front of you, remove the extras and pack only the essentials.  

2: Load it Evenly.  

If you have more to the left or right, then your child will feel off balance.  Place the heaviest item on the innermost part of the bag.  

3: Make sure it’s the right weight

10-15% of the body weight is acceptable.  For my kids, that usually means about 5 lbs.   If you don’t have a luggage scale, you may be able measure by difference, by weighing your child both with and without the bag and calculating the difference.  

4: Make sure the straps are tightened

Backpacks have adjustable shoulder straps, and most have chest straps and waist straps.  Make sure the bag is resting in the contour of the back.   

5: Ask if it is comfortable. 

Adjust it and ask your child if it is comfortable.  They are the ultimate feedback.  If they do not find it comfortable, or think there is something wrong, there probably is something wrong.   Also, if it’s uncomfortable, they will not use it correctly.

6: Monitor their comfort regularly

Monitor their comfort throughout the year.  Straps can become longer and shorter, mistakenly adjusted, and don’t assume it is remaining perfect for the whole year.  Also empty it out, and make sure forgotten items aren’t weighting your child down.  

7: Lift with the legs when picking it up.  

Keep the feet flat and bend at the knees with the torso upright.  If you or your child has stiff ankles or hips, you may have trouble doing this, and you may need to have it addressed by a professional.   Remember kids copy their parents, so if you want them to lift correctly, do it yourself as well. 

8: Always wear both straps. 

Carrying a bag with one strap promotes uneven posture, and their spinal adjustments will not last as long.  

This year we bought two backpacks from Beckmann of Norway.  These bags are recommended by the Canadian Chiropractic Association.   Many of them have a frame that is shaped like the back, and the bag can be adjusted to raise the load above the hips for more comfort.  They have a reflective material for safety and they have these cool interchangeable patches that the kids love.  

These backpacks are a bit of an investment but they are an important piece of equipment that you child will use for at least the whole year, so it is worth considering since it can benefit their health.  

They are available at chapters and at weevikings.ca.


What’s the Best Sleep Position for Good Posture?

What’s the Best Sleep Position for Good Posture?

Sleep position can dramatically change your posture and your health.

“What position should I sleep in?”  It is one of the most common questions I receive in the office.  It is a natural question, after all.  Many back problems cause people to stay up late, wake up too early, or wake up stiff and sore.  Since the pain is interfering with our sleep, it is a natural assumption that we can somehow twist and contort, untwisting and re-aligning ourselves like a Rubik’s cube to somehow reach a position that gives us sleep-nirvana.  It is then our assumption that when we reach this magical pose, we shall remain there all night, and awake refreshed and new.

Is it the mattress?

When we wake in pain it is a natural assumption that your mattress is a problem.  It could be.  If it is very old, you have a problem falling asleep because it is uncomfortable, or if it is sagging, then you may definitely need a new mattress.

If your mattress is reasonably comfortable and not sagging, but you are waking up in pain, the issue is not the mattress, you have a back problem.  In other words, you should be able to sleep on any reasonably comfortable surface

What Pillow Should I Use?

Now that we have cleared that up, we can move on to the pillow.  My second favourite pillow is a Therapeutica pillow.  The Therapeutica has a central section that supports the neck while sleeping on your back.  What makes it different is a wedge that comes down between your shoulder blades. This allows your shoulders to come back, reversing the forward rolling that occurs when we slouch during the day.

But, that’s only my second-favourite pillow.  My favourite pillow is no pillow at all.  When you lie on your back with no pillow, it allows your head to come back into a straight-up posture.

But Gary, I sleep on 2 pillows!

If you sleep on your back and use two pillows, I have some bad news.  If you have trouble lying flat on your back and need pillows under your head, you are likely developing postural deformation in your neck.  This deformity where the head is too far forward, is called anterior head carriage.  Lying on your back with multiple pillows is like being in bad posture all night long.

When you sleep with multiple pillows and on your back, it is common to wake up with arms that are numb, headaches and a sore neck.

Should I sleep on my stomach?

We professionals spent decades telling patients to sleep on their back or side.  If you sleep flat on your stomach, your head will be turned so you can breathe.  This would theoretically put too much stress on the neck, it would wrinkle your face, and you would drool everywhere.

The truth is that when people sleep on their stomach, they don’t just lie face down, they tend to bend one leg and place a hand under their shoulder.   This means that the neck rotation is only about 40 degrees.  Not only is this good to maintain rotation, but it is good because by sleeping on your stomach, it brings the head out of that anterior head carriage, and it improves your posture.

Should I throw out my pillow?

You can take your pillow and place it under one of your shoulders.  This brings the shoulder a couple of inches back so your head does not need to rotate so far.  This also creates a space for your chest so your shoulders will come a little farther back and improve your posture.

What about my lower back?

The most common problem with the lower back is a loss of the lumbar curve.  Our overly-sitting culture tends to create a rounding of the lower back.  If you sleep on your side, the lower back will tend to stay rounded.  The hip flexors will remain shortened all night long.

If you sleep on your stomach, one leg will usually remain straight.  This allows that hip flexor to lengthen.  Having one leg bent allows the lower back to extend, bending backward, and allows the muscles of the lower back called the paraspinals, to relax.


This is all a surprise to most people.  For decades, experts have said to sleep on your back or side or suffer extreme consequences.  This may be true if your head is on a pillow.  By ditching the pillow and practicing 3 sleeping positions you can have better posture and reduced pain in the morning. The niche thing about being a scientist is that things keep changing and improving.  They used to tell us not to put water on burns.

3 Positions

1: On your back.  Use no pillow.  If your low back is sore you can put a pillow under your knees, and put another one under your lower back, just not under your head.

2: On your stomach turned to the left.  Put a pillow under your left shoulder and wrap your left arm around the pillow.  Put your right arm down by your right side, (not above the head).  If you put your right arm above the head, it will rotate the rotator cuff all the way, and that could become a problem by morning.

3. On your stomach turned to the right.  Put a pillow under the right shoulder, wrap your right arm around the pillow, and left arm down by your side.


Dr. Gary Barone is the owner of Una Vita Chiropractic. He has been a practicing Chiropractor in Port Moody since 2000. Dr Barone is an Internationally Certified Chiropractic Sport Physician and became a Certified Strength and Conditioning Specialist in 2011. He is Certified by the Academy of the College of Chiropractic Pediatrics. You can find him playing soccer, playing hockey or running in Burnaby, Coquitlam, Port Coquitlam, Anmore and Belcarra. He also loves skiing and bike riding with his children Alexander (8) and Estella (5) at his second home in Whistler BC. He frequently visits Perth, Australia from where his wife Catherine hails.





Infinity to the Power of a Triangle

Infinity to the Power of a Triangle

How abstract words and affirmations can change our minds, big-time.

It is 4:30  on a clear morning in Whistler today.  It’s still dark.  I am looking out my window and through the spiralled branches of evergreens to the village trail, which is lit by lamp-posts with white globes on top.  The light glistens over a pillowy-thick quilt of snow.

Today I am thinking a lot about words, and in particular, the power of the ideas they hold.  Words in the form of “denials and affirmations” have the power to change the very nature of our being.  They can change the way we feel, and in some cases save one’s life.

The Biggest Number

I am awake a little earlier than usual because my son wandered into bed next to me.  It triggered a memory from about 5 years ago.  He was 3 and I said “I love you infinity.”  My wife said to him “I love you infinity to the power of infinity.” Normally we would give up at this stage, admitting that my wife loves everybody the most.

Then Alexander said something that was mind-blowing.  “I love you infinity to the power of a triangle.”  It was this abstract thought that made us laugh out loud.  Did he know what he was doing?  I think he did.  It made sense to him.  He knew what “to the power of” meant, although he couldn’t calculate it yet, we had explained the concept to him.

Did he realize that he was implying that he was multiplying into something that transcended both simple mathematics and algebra and transcended into geometry.  Not only that, he transcended into the most stable geometric structure we know.

Let the Flow Go

As I step out of this rabbit hole of description, I want to get back into the words that can empower us.   Stress affects all of us and in particular I want to talk about stressful emotions and thoughts.  This “transcending” is something useful that we can apply to our lives every day.

Our emotions and thoughts are like a flowing river.   They flow sometimes fast and sometimes slow.  They are powerful.  The trouble is that when we have stressful thoughts we often try to stop them.   So what we do is we jump in this river and end up being swept away, all the time fighting this thought.

Vicious Circle

The thing is when you think about a thought, it creates more thinking, and there is a vicious circle.  It becomes a habit and then it becomes harder to stop.  Through a valley, over a waterfall, and into the ocean.

If we don’t jump in the river though, the water just passes by.  Thoughts are the same way.  Our thoughts and feelings are present in our bodies but they are also just passing through.  If we take a chance and accept that we have the ability to transcend out of our bodies for a moment then we can say “Huh, look at that, I feel angry.”  This allows the feelings and thoughts to pass by and we set ourselves free of the white-water ride of emotion.

In a way we are elevating ourselves, looking at things from another vantage-point.

Thoughts and Pollution

Sometimes the thoughts are clear as glacier water.  Sometimes our thoughts are murky.  Our mind gets polluted with emotions and unhealthy thoughts.  Our chemistry has a lot to do with our thoughts too.  Have you ever had a nightmare after eating something questionable, or after drinking alcohol?  In the same way you have to wait for it to leave your system, so you also have to wait for emotions to clear your system.

There are things we can do to detoxify the waters.  First we can reduce or eliminate processed foods, and eat organic fruits and vegetables.  Then we can take high-quality supplements.  We can drink filtered water.  And don’t forget that we can get adjusted to improve the function of our nervous system.  All of this affects the “flow of the water” from upstream.

Bank on Serenity

When we think healthier thoughts using affirmations, it improves our ability to stay on the shore.  We can pick a part of the river that’s more friendly in the same way we pick which friends we hang out with, or plan what productive things we will do today.  It may even be part of the river where it’s ok to jump in from time to time.

We can keep a relatively small amount of thought in our minds at one time.  I think it is vital to keep some thoughts on the shore, and send other thoughts into the river to wash away.  Denials and Affirmations are a way to select those thoughts that are hanging out with you all the time.

Dynamic Thought

Denials and Affirmations are short sentences that you say aloud every day, or multiple times per day, which change your feelings and raise you into a focused, calm and loving state.

In the 1935 book Dynamic Thought by Henry Thomas Hamblin the author explains the usefulness and difference between denials and affirmations.   He suggests denials should take the form of “there is no evil.”   Affirmations take the form ” There is only good.”  For example.

  • Thoughts of procrastination do not exist, I am a person of immediate action.
  • Sadness would never control me, I am filled with love and hope and determination to create a better world.

False Affirmations

If you google “morning affirmations” many will actually be denials.   I think the denials alone are far less effective.  In fact before reading Dynamic Thought I thought they were quite negative and unproductive.  Let me explain how it seems incomplete by showing you some examples I found on the internet.

  1. “I won’t let people walk all over me”
  2. “Today I won’t cave in and eat junk food”
  3. “I will stop being lazy”

The Affirmation Spectrum

When I first started composing and helping people with affirmations a few years ago, I found these to sound more like back-handed insults than affirmations.  But here is the thing.  For some people, this is the right tone they need.  There is a spectrum of positivity that affirmations can have.

If we raise the vibration of these same ideas a bit we will get something like this:

  1. “I respect myself, and so do others”
  2. “Today I will calmly welcome the most beautiful nutrients into my body”
  3. “I am a person of action and I always love exercise”

Sometimes Less is More

What I found was that for some people, the more positive words didn’t resonate.  It really depends on what state we are in to begin with.  In fact, a higher state does not always work.  There was something called the “BS” alarm that would go off when I said certain affirmations.   (BS means “baloney sandwich” for you kids out there).  In other words, you need to believe it.

If you don’t believe an affirmation that is positive, you can use a denial, or you can choose to tweak the affirmation by adding “choose” or “strive” like this:

  1. “I choose to respect myself, and for others to respect me”
  2. “It’s my choice to calmly welcome the most beautiful nutrients into my body”
  3. “I strive to be a person of action and someone who always loves exercise”

The Super-Affirmation

Sometimes affirmations can go too far.  In the same way I jumped from a denial into an affirmation, we can jump into a super-affirmation.  This is a visualization of the person you want to become.  By repeating it over and over, you become this person in your mind over time, and then you will gradually begin to accept that identity and choose different actions.

  1. “I am overwhelmed with the oceans of love and respect given to me by my peers and the public”
  2. “My physique and my mind are perfect and eat only premium, perfect food to sustain me”
  3. “I am an unstoppable force of action and productivity, a perfectly powerful physical specimen”

What I hope you are seeing is that all these affirmations are in the same thread, but in a different part of the spectrum of positivity.  The denial is in the far left, but as you go to the right, the negativity ceases to exist.  If you go farther to the right, you obliterate all negativity with an unstoppable ocean of positivity.

Denials and Affirmations

What I discovered in Dynamic Thought was that the combination of Denials and Affirmations allows you to jump up into the next level of affirmation. The combination is extremely powerful.

  1. “I reject disrespectful behaviour, I respect myself and others respect me”
  2. “Junk food does not exist in my world, I choose the most beautiful fruits and vegetables for my body”
  3. “Laziness is not in my heart, I am a person of action and choose to have a perfect physique”

As you get the idea of what I am doing, I want you to know that for some, these affirmations may work but I want you to use them as examples and tweak them for yourself.  They are like a poetry for your soul.  They should make you buzz with a calm feeling of love and confidence.

Think of them as a wall between you and that river of thought: you don’t need to swim in the river if you have your own hot-tub.

Spoiler Alert

But is there another level?  Of course there is.  The author refers to it as “Advanced” and it most certainly is.  As your consciousness gets raised the next step is tapping into an unlimited source of energy.  That energy requires faith.

According to the Author, by tapping into faith of what he calls the “Universal Mind” or God, an unlimited source of energy is helping us.  He is a powerful guide and creator of belief that anything is possible.

Prayer Works

The idea of “Denials and affirmations” was given to the author by none-other than Jesus in his telling of The Lord’s Prayer, for example:

  • “lead us not into temptation, but deliver us from evil”
  • “forgive us our trespasses, as we forgive those who trespass against us”

The Prayer provides a source of energy.  It connects us with a higher state of mind. It is almost like we are relinquishing some of the responsibility and allowing the Universal Mind, or whatever you feel your source of energy is to take over.

  1. “The wisdom of the Infinite Universal Mind” passes through me and I live according to His will”
  2. “I am blessed and grateful for the nourishment the God has provided.”
  3. “The power of The Infinite Universal Mind gives me guidance and strength every moment.”

Not everybody believes in God, however, almost everybody is aligned with a belief that there is some spiritual connection that we have with something somewhere that connects us all.  Science just hasn’t caught up with it yet.

If you are Catholic like me, or any type of Christian, you would know a triangle symbolizes the Holy Trinity.

That’s funny,  another triangle. Looks like we went full-circle.


Dr. Gary Barone is the owner of Una Vita Chiropractic. He has been a practicing Chiropractor in Port Moody since 2000. Dr Barone is an Internationally Certified Chiropractic Sport Physician and became a Certified Strength and Conditioning Specialist in 2011. He is Certified by the Academy of the College of Chiropractic Pediatrics. You can find him playing soccer, playing hockey or running in Burnaby, Coquitlam, Port Coquitlam, Anmore and Belcarra. He also loves skiing and bike riding with his children Alexander (8) and Estella (5) at his second home in Whistler BC. He frequently visits Perth, Australia from where his wife Catherine hails.
Be One With The Guitar

Be One With The Guitar

Your Body is Part of The Instrument

A couple of months ago I was in my basement and found a stack of sheet music from when I was a teenager.  It was around 1986 then, when I was first studying classical guitar.  I blew the dust off a piece called the Bach Bouree.  It is a famous piece in classical circles.  I had played it quite well on a few different occasions, but it has been at least 15 years since I really nailed that piece.  I decided I would try it again.

Getting Ready

I set up the music stand in front of my couch.  When you play classical guitar, you need to be in the right position.  The couch is about the right height and would suit me for now.  In lieu of a foot stool, I would normally just point my toe during those casual moments of play, but this time I was incrementally more serious, so I improvised with a meditation pillow that was on the floor and placed it under my foot.  Zen indeed.

I started the all too familiar first two measures of the Bouree.  You know, the part some people like to repeat over and over again to impress people who never heard the piece before.  I stumbled my notes and laughed.  There is this part of me that gets excited and laughs when I know I can do something but have to work to do.  I know that in just an hour or two hours, or (or in some cases a month or two) I will probably play it well enough to actually enjoy listening to myself.

The Strains of Practice

As I got deeper into the piece, the measures got harder.  It’s not because it is actually harder, but it is the nature of practice that I will start at the beginning.  It is a very good place to start, after all.  (Yes, I went there).  That means that I have played the beginning more times and so it is easier, and the middle of the piece is harder.  My fingers got harder to move.

I had to double-check the notes, and study them to decide if my fingering was correct.   I asked myself “Is there an easier way?”   I am fortunate enough to have my teacher’s notes from 1986 scribbled on the page.  It doesn’t take much.  “1/2 barre on 2” scribbled in the margin could save me hours of trial and error.

Through The Cobwebs

Years of not practicing a piece makes it difficult to remember the transitions and positions.  It is as though over time, there is a veil that comes between me and the music, or it’s like a cell phone with a decreased signal.

As the movements get more difficult, my muscles strained more, and my wrist and forearm would start to stiffen up.  I focus mentally on relaxing my hand and easing my movements.   It is worse in the left wrist, usually, I find.  It’s that hand that does all the barre cords and has to grip and stretch.  All this while the right hand, seemingly motionless, allows its fingertips to lightly perform their relaxed dance over the strings.

Even as I type this, my wrist aches with the memory.

Asking for Advice

During a lesson I told my guitar teacher that my shoulder was hurting while I played.  He said to watch my posture.  “Make sure your shoulder doesn’t slouch down.”  He was right, but it was still not the best advice.  I suffered through hours of practice every week.

Normally I would practice 10-40 minutes per day, but I would practice up to 12 hours per day the week before a recital.  I was motivated first by the fear of embarrassment, then by the rush of endorphins that only rigorous applause from strangers could bring, and the praise from parents and kids after the recital.

A Priceless Guitar Experience

I still remember at my first recital, a small girl approaching while clung to her mom’s walking leg.  “Go on.” the mom said, pointing in my direction.

“I really love the way you played… ” She went on and on describing it.  I was so touched I don’t even remember any of what she said.

Music is funny that way.  Most of us don’t get paid, but we will practice and practice, just in case we get the chance to play for somebody and get praise, or we just play for ourselves, for fun or for the challenge.  People talk about professional athletes overcoming pai