Pinched Nerves?

Don’t Irritate Your Nerves

The word “pinch” doesn’t usually bring a smile to our faces. In fact, it probably makes us think “ouch!” A pinched nerve is caused by too much pressure from surrounding tissues. The compression irritates the nerve and interrupts its ability to function properly. Pinched nerves most commonly occur in the neck or back (sciatica) and can also be an issue in the carpal tunnel of the wrist. Nerves are most vulnerable at points in the body where they pass through narrow spaces and have little soft tissue protection.

Regular chiropractic care can keep your spine healthy and help you to avoid getting a pinched nerve in the first place.

Symptoms of a ‘pinched nerve’ may include:

  • Pain
  • Numbness
  • ‘Pins and Needles’ Sensation
  • Weakness

A pinched nerve can decrease range of motion and cause muscle spasms. Notably, at some point most people can relate to what a pinched nerve in the neck feels like where it makes movement almost impossible and very painful.  Also referred to as a ‘stiff neck,’ walking, sitting, and literally just breathing can be excruciating!

If left untreated, pinched nerves can leave you with chronic pain and even permanent nerve damage. Chiropractic care can be very helpful in treating pinched nerves. An adjustment can relieve the pressure on a pinched nerve by removing any subluxations.

Be mindful of body positions to avoid pinched nerves. Maintain good posture when standing & sitting; when resting and sleeping, support the neck and hips properly; avoid leaning on the elbows; reduce the frequency of crossing your legs at the knee; and decrease repetitive activities. Use ergonomic principles at work and at home to decrease the risk of nerve injuries. If repetitive activities are necessary, incorporate frequent breaks to reduce the risk.

Amazing Patient Success Story



My daughter is 6 years old and was diagnosed with an astrocytoma brain tumor in 2012 at 4 months old. Since then she has tried many different chemo options as well as targeted therapies. Throughout the many different therapies she has experienced shrinkage and growth of her tumor. In March 2018 she discontinued use of the targeted therapy because her tumor was growing again. She was unable to attend school full time due to the pharmaceuticals she was taking which caused her to be tired and have low energy level. We were told by our oncologist that we exhausted all of our options and would have to have her spend 2 months in Boston for radiation and have surgery for partial tumor removal. As we were waiting to be scheduled to leave we heard Dr. Allie on the radio talking about cancer and decided to make an appointment with her. That decision was the best decision we ever made for our daughter! She told us about the benefits of Vitamin C infusions, frankincense oil, and diet change. We did not get the surgery or do radiation! We decided to follow Dr Allies advice and reclaim our daughters life! For the last 6 months our daughter has been getting Vitamin C infusions once a week, drinking frankincense water daily, drinking green juice daily, and eating little to no carbs as well as regular Chiropractic adjustments. We have seen a huge Improvement in her health! She has all of her energy back and is In school full time! She is off all pharmaceutical drugs and her tumor is shrinking and cells in the middle of the tumor are dead!! It is truly amazing to see everything turn around for our daughter and to watch her get her life back to being a kid again! We plan to continue on this path and have faith that our daughter will be free of this disease very soon!!

Thank you Dr Allie for all of your help!


Emotional Eating: Stress

Emotional stress can encourage comfort-food eating, overeating, and fat-regulating hormonal imbalances

Strategies to deal with emotional eating

Here are steps you can take to stop emotional eating episodes and break the cycle:

Visit a chiropractor.Your spine houses the nervous system. Chronic stress of any kind – and let’s face it, we all struggle with this to some degree – can impact muscle tension and contraction, putting uneven pressure on your skeleton and leading to subluxations. A chiropractor can help relieve stress’ pressure on your spine and also implement a diet, nutrient, and lifestyle protocol to help you better cope with emotional stress.

Learn to recognize hunger. Next time you reach for a snack, ask yourself what’s driving it. If you are truly hungry, you’ll notice physical symptoms, such as a growling stomach. Other, less obvious hunger cues include irritability and difficulty concentrating. If those signs are absent, you probably don’t need to eat right then.

Keep a journal. Take the time to create a “mood and food” journal. Write down what you eat each day, along with the emotions you were experiencing at the time and whether you were truly hungry. You may find that specific feelings, such anger or sadness, lead to your overeating. Once you recognize these triggers, you can learn healthier ways to deal with them.

Build a support network. Surround yourself with friends and family who support your efforts to change your eating habits. It may also be helpful to join a support group to meet other people with similar problems and learn better ways of coping.

Engage in an interesting activity. Finding an activity that you enjoy can increase self-confidence, which is often low in emotional eaters. Examples of these activities are yoga, playing a musical instrument, or painting.

Posture Perfect?

image of a bonsai tree. The ancient Japanese art form of growing Bonsai trees is fascinating. Bonsai trees are essentially normal shrubs that have been consistently stressed in a particular way for a long time to create a posture which would never be found in nature. Depending on how the tree is stressed while it grows, it may end up looking like a miniature version of a full-sized tree, or it may end up looking like a wild tangle of branches with twists and loops. To most people, “good posture” simply means sitting and standing up straight. Few of us realize the importance of posture to our health and performance.

The human body craves alignment. When we are properly aligned, our bones, not our muscles, support our weight, reducing effort and strain. The big payoff with proper posture is that we feel healthier, have more energy, and move gracefully. So while the word “posture” may conjure up images of book-balancing, charm-school girls, it is not just about standing up straight. It’s about being aware of and connected to every part of your self.

Posture ranks right up at the top of the list when you are talking about good health. It is as important as eating right, exercising, getting proper rest and avoiding potentially harmful substances like alcohol, drugs, and tobacco. Good posture is a way of doing things with more energy, less stress and fatigue. Without good posture, you cannot really be physically fit. Without good posture, you can actually damage your spine every time you exercise.

Ideally, our bones stack up one upon the other: the head rests directly on top of the spine, which sits directly over the pelvis, which sits directly over the knees and ankles. But if you spend hours every day sitting in a chair, if you hunch forward or balance your weight primarily on one leg, the muscles of your neck and back have to carry the weight of the body rather than it being supported by the spine. The resulting tension and joint pressure can affect you not only physically, but emotionally, too – from the predictable shoulder and back pain to headaches, short attention span, and depression.

Poor posture distorts the alignment of bones, chronically tenses muscles, and contributes to stressful conditions such as loss of vital lung capacity, increased fatigue, reduced blood and oxygen to the brain, limited range of motion, stiffness of joints, pain syndromes, reduced mental alertness, and decreased productivity at work. According to the Nobel Laureate Dr. Roger Sperry, “the more mechanically distorted a person is, the less energy is available for thinking, metabolism, and healing.”

The most immediate problem with poor posture is that it creates a lot of chronic muscle tension as the weight of the head and upper body must be supported by the muscles instead of the bones. This effect becomes more pronounced the further your posture deviates from your body’s center of balance.

To illustrate this idea further, think about carrying a briefcase. If you had to carry a briefcase with your arms outstretched in front of you, it would not take long before the muscles of your shoulders would be completely exhausted. This is because carrying the briefcase far away from your center of balance places undue stress on your shoulder muscles. If you held the same briefcase down at your side, your muscles would not fatigue as quickly, because the briefcase is closer to your center of balance and therefore the weight is supported by the bones of the skeleton, rather than the muscles.

In some parts of the world, women can carry big pots full of water from distant water sources back to their homes. They are able to carry these heavy pots a long distance without significant effort because they balance them on the top of their heads, thereby carrying them at their center of balance and allowing the strength of their skeleton to bear the weight, rather than their muscles.

Correcting bad posture and the physical problems that result can be accomplished in two ways. The first is by eliminating as much “bad” stress from your body as possible. Bad stress includes all the factors, habits, or stressors that cause your body to deviate from your structural center. Bad stress can result from a poorly adjusted workstation at work, from not having your seat adjusted correctly in your car, or even from carrying too much weight around in a heavy purse or backpack.

The second is by applying “good” stress on the body in an effort to move your posture back toward your center of balance. This is accomplished through a series of exercises, stretches, adjustments, and changes to your physical environment, all designed to help correct your posture. Getting your body back to its center of balance by improving your posture is critically important to improving how you feel.

Patient Success Share


Thank goodness for Dr. Allie!  The world needs more people like her because we would all feel better!

I was introduced to Dr. Allie by listening to her 100.1 FM radio show on my drive home from work.  I was intrigued by her topics she covered; headaches, sleep problems, fatigues, nutrition, anxiety, and depression.  I was intrigued by her commitment to achieve health without prescription drugs and surgery.

As someone who had constant neck and hip pain, I wanted to feel better so badly.  Since I have never been to a chiropractor, I wanted to take up Dr. Allie on a consultation.  She gave me an x-ray and pointed that I had neck problems.  I always assumed that my shoulders gave me pain, but it was really my neck that was giving my body so much grief.

Thankfully, Essential Health took my insurance so I could go get treatments.  Also, it was very easy to schedule appointments with Andrea, who is the Director of Patient Services.

Within a week, Dr. Allie’s adjustments were making me feel younger and more comfortable and thus, I started to sleep better.  She also gave me exercises for my neck.

I referred my best friend to her for adjustments.  She has had irregular menstrual issues.  Since seeing Dr. Allie, she got her first period in almost a year!  She’s ecstatic!

I love going to Essential Health; it is like a happy place for me.  Dr. Allie and her staff are always so warm and professional.  Her new office is spacious and well-lit.  I also love grabbing a healthy treat from the store

Gentle Treatment for Whiplash

When left untreated, whiplash can have profound long term consequences, including pain, loss of motion, even the early onset of arthritis.

Some motor vehicle accident injuries are severe and require immediate life-saving intervention by paramedics or hospital emergency department personnel.

Other injuries, such as whiplash, involve soft tissue damage to the muscles, ligaments and joints of the neck and back. When the forces transmitted during vehicular collision are strong enough to bend and distort steel, the forces are also strong enough to stretch and tear the muscles and ligament attachments in your neck and can sometimes  dislocate the neck and upper back joints out of their normal alignment.

Whiplash commonly involves neck strains and sprains — damage to the muscles, tendons and ligaments.

Tendons are the bands of soft tissue that connect muscles to bones, and ligaments connect bones to each other, supporting joints. When trauma to these tissues is intense, tearing will occur in these tissues and is referred to as strain/sprain. Tearing causes various degrees of bleeding and swelling in and around the joints causing scar tissue formation, often accompanied by pain; however, delays in the onset of pain are not uncommon.

When the body sustains trauma, the brain secretes endorphins, dopamine. They act as natural painkillers which can eclipse the pain, sometimes interfering with motor vehicle accident victims seeking prompt medical attention. It is a natural coping mechanism, but it sometimes distorts the extent of the damage and severity of the injury. During the early stages of the healing period pain messages may be interrupted by endorphins, therefore, if there is muscle spasm or movement feels restricted it is prudent to see a chiropractor to determine if the alignment has been shifted.

It is important to have misaligned bones realigned properly so the supporting ligaments don’t heal with the joints out of their juxtaposition as it will impair neck movement, function, and comfort later on.

To diagnose neck strain/sprain, you will need a thorough examination. You may also need X-rays, CT scans, MRI, or other diagnostic tests to rule out other problems like fractures, hemorrhage, concussion, slipped discs, or pinched nerves.

Treatment for Whiplash

Simple strain/sprain without dislocations can sometimes heal on their own. However, if there is a whiplash strain/sprain with dislocation or subluxation (less misaligned than dislocation) the neck will require realignment of the misaligned structures. If the joints haven’t realigned naturally on their own, they should be realigned by your chiropractic physician for optimal recovery.

Posture Perfect

Remember when your mom used to tell you to sit up straight? It turns out she was right.

Years of poor posture, according to experts, have been shown to put unnecessary pressure on the spine and supporting muscles and ligaments that can result in everything from back pain to muscle strain to degenerative arthritis. And most of us make things worse on a daily basis.

How so? Research has found that stress, obesity, incorrect positioning while sleeping, standing, sitting, working, and even wearing high heels can all contribute to poor posture.

Making matters worse, back problems cause more than just physical pain — it hurts the wallet, too. Americans spend billions each year seeking relief from back pain and it’s one of the most common reasons for missed work.

Here’s a quick checklist to correct your posture while seated at your desk.

  • Relax your shoulders and keep your forearms parallel to the ground when at a
  • Keep your head back and chin up.
  • Don’t cross your legs.
  • Use a footrest if your feet don’t touch the floor.

If you have been experiencing back pain or stiffness that persists due to poor postural habits, it’s wise to consider treatment that is non-invasive and drug-free first.

In addition, after the chiropractor rules out any serious underlying conditions, a series of exercises will be recommended to strengthen core postural muscles.

With chiropractic care & proper posture you can reduce your risk of future episodes of back pain.

This article is adapted from material from our colleagues at Foundation for Chiropractic Progress.

Home exercises to improve posture and maintain proper skeletal alignment…just minutes a day to reduce risk of suffering with back pain!

Check with your healthcare practitioner before performing these exercises to determine if they are right for you.

Exercise #1: Three Point Touch

Stand with your back to the wall. Place your shoulders and head against the wall. Place your hands on your lower abs. Relax the shoulder blades down and take 5 large breaths feeling your hands move in and out.  Repeat 3 to 5 times a day with 5 breaths per repetition.

Exercise #2: Neck Retraction

Focus eyes on the horizon, move your head steadily and slowly straight back until it is pulled back as far as is comfortable. Do 5 repetitions. Repeat 3 to 5 times a day.

Exercise #3: One-Leg Raise

Stand with your back against the wall. Stand on one leg for 20 seconds with opposite thigh horizontal and bent to 90º if possible. Do 5 repetitions on each leg. Repeat 3 to 5 times a day.

Exercise #4: Pelvic Tilt at Wall

Stand with your back to the wall. Breathing in deeply, press the small of your back against the wall pulling the stomach in and exhaling. Hold for 5 seconds then release and repeat. Do 5 repetitions. Repeat 3 to 5 times a day.



Announcing Traditional Nutrition Workshop Series


Taught by TFC’s friends Lauren Jadovich and Hunter Bahre.

Flyer Here: NutritionWorkshopSchedule

Admission to each class is $10  |  RSVP to [email protected]

April 16, 12:45-2:00pm Sourdough
May 10, 6:00-7:30pm Fermenting Vegetables
May 24, 6:00-7:30pm Sourdough
June 14, 6:00-7:30pm Kefir
July 19, 6:00-7:30pm Sprouting
August 16, 6:00-7:30pm Bone Broth
August 30, 6:00-7:30pm Fermenting Vegetables
About the workshops:

In this introductory workshop, you will create your very own sourdough starter for making all sorts of fermented baked goods. Learn about the history, science and the benefits of consuming sourdough, and sample several foods.

Fermenting Vegetables

Learn how to create your own sauerkraut! During this basic course you will create your very own sauerkraut, learn the process of fermenting vegetables and the benefits of consuming fermented foods, and sample a variety of fermented foods.


Kefir is an ancient probiotic drink made by fermenting milk. Learn the benefits of consuming fermented milk in the form of kefir and how to make it. Each attendee will have the opportunity to take kefir grains to continue making at home!


Soaking and sprouting grains, legumes, beans, vegetables, and nuts decreases the anti-nutrients, while increasing digestibility. Learn how and why to sprout your food, learn the methods, sample sprouted foods, and become skilled at making your diets even more nutritionally dense.

Bone Broth

The art and science behind the age-old tradition of bone broth is new again. Join us to learn the benefits of consuming bone broth. Come learn why and how to make bone broth and incorporate it into your diet.


Join our Team!


TFC seeks additional folks to join our growing team, helping to assemble customer orders!

We have “meat day” one day per month, approximately 9am – 2pm, typically on a Friday. We expect this to increase to 2x per month in the near future. You would be part of a roster of meat helpers who would let us know if you’re available on a given month based on our delivery schedule.

If you can assist there’s a lot in it for you.  The job pays a fair hourly wage but has the phenomenal benefit of being able to buy meat for your household use at cost, plus receive a store discount for products bought on “meat packaging day”.

You will work with a team of energetic, health-minded and service-oriented folks, be physically able to work in a 40 degree walk-in refrigerator and move boxes of meat.

Living within 10 miles of TFC’s Farmington store is a plus. If you wish to be considered please email Heidi at [email protected]

Prepared foods to begin week of June 30 – here’s some teasers

Our prepared foods is scheduled to begin the week of June 30! Chef Bill Klar dropped off a sample of the opening selections and ingredients….

**Mexican Style Chili**
Grass fed ground beef
peppers red and green
crushed tomatoes
chili powder
fresh cilantro

**Italian style meatballs**
Grass fed ground beef
Crushed tomatoes
Organic eggs

**Indian chicken curry**
Organic chicken thighs
Curry powder
Graham Marsala
Coriander seeds

**Onion soup with Miso**
Black pepper

**Minestrone with spouted pasta**
Plum tomatoes
Mushrooms, crimini
White beans
Sprouted Pasta
Olive oil

**Kale salad**
Organic Kale
Lemon juice
Sesame seeds

**Cobb salad**
Mixed greens
Organic eggs
Pastured bacon bits
Diced tomato
Diced organic chicken
Crumbled organic cheese
Olive oil
Red wine vinegar
Worcestershire sauce
Lemon juice

**Roasted garlic hummus **
Garbanzo beans
Olive oil
Roasted garlic

**Spicy Black bean dip **
Black beans
Roasted onions
Lemon juice
Hot sauce

**Roasted root veggies **
Olive oil
Cider vinegar
Soy sauce

Plum tomatoes
Yellow squash
Red wine vinegar
Pine nuts

Coming soon – local lamb

Check our coolers soon for natural, pasture-raised lamb from our new partners at Sepe Farm of Newtown, CT.
We’ll have a basic selection of cuts on hand, but if anyone is interested in ordering a whole leg we can get it for you — they run about 8-12 lb.  Can get you a whole lamb, too!

Why Your Grandparents Didn’t Need To Diet


Great guidelines here.  Full article.

Pollan’s nine principles of healthy eating:

1. Eat food… Don’t eat anything your great-great-grandmother wouldn’t recognize as food.

2. Avoid even those food products that come bearing health claims. Don’t forget that margarine, one of the first industrial foods to claim that it was healthier than the traditional food it replaced, turned out to give people heart attacks.

3. Especially avoid food products containing ingredients that are a) unfamiliar, b) unpronounceable c) more than five in number – or that contain high-fructose corn syrup. None of these characteristics are necessarily harmful in and of themselves, but all of them are reliable markers for foods that have been highly processed.

4. Get out of the supermarket whenever possible. You won’t find any high-fructose corn syrup at the farmer’s market; you also won’t find food harvested long ago and far away. What you will find are fresh whole foods picked at the peak of nutritional quality. Precisely the kind of food your great-great-grandmother would have recognized as food.

5. Pay more, eat less. There’s no escaping the fact that better food – measured by taste or nutritional quality (which often correspond) – costs more, because it has been grown or raised less intensively and with more care.

6. Eat mostly plants, especially leaves … By eating a plant-based diet, you’ll be consuming far fewer calories, since plant foods (except seeds) are typically less” energy dense” than the other things you might eat.

7. Eat more like the French. Or the Japanese. Or the Italians. Or the Greeks. Confounding factors aside, people who eat according to the rules of a traditional food culture are generally healthier than we are. Any traditional diet will do: if it weren’t a healthy diet, the people who follow it wouldn’t still be around.

8. Cook. And if you can, plant a garden. The culture of the kitchen, as embodied in those enduring traditions we call cuisines, contains more wisdom about diet and health than you are apt to find in any nutrition journal. Plus, the food you grow yourself contributes to your health long before you sit down to eat it.

9. Eat like an omnivore. Try to add new species, not just new foods, to your diet. The greater the diversity of species you eat, the more likely you are to cover all your nutritional bases.

Butter is Back


High quality fats are finally being more widely recognized for the health benefits they provide. Here’s the NY Times covering the news (which wasn’t news at all to our grandparents!).

From the article:

“That the worm is turning became increasingly evident a couple of weeks ago, when a meta-analysis published in the journal Annals of Internal Medicine found that there’s just no evidence to support the notion that saturated fat increases the risk of heart disease. (In fact, there’s some evidence that a lack of saturated fat may be damaging.) “

Meet Chef Bill Klar at our open house this Saturday

We’re excited to announce a new vendor at our open house this Saturday.

From 12-2 pm Chef Bill Klar from Angelo’s on Main of West Hartford will be here sampling some “core plan” dishes, discussing upcoming healthy cooking classes we will be sponsoring with the restaurant, and signing-up people for our upcoming prepared foods/private chef program.

Decoding Supermarket Beef Labels


For those looking for healthy beef choices it can be confusing shopping at the supermarket.  With beef there are many terms thrown around on the labels, and much of it is misleading so that consumers will believe it’s a more natural product.

Here’s a handy guide to common designations you’ll find on labels.  Food Renegade gives an easy to read summary of it here.

At TFC we only sell 100% grass-fed beef of the highest standards and at lowest available prices through our bulk foods program.  Join the program today!