September may mean many things to us including:  end of summer, end of vacations, end of going to the beach and the pool, the beginning of fall, leaves changing color and also the beginning of school.  In September, parents often ask me about backpack safety.  Backpacks are a necessary and convenient way to carry school supplies and books to and from school.  However, numerous studies show that back pain and discomfort are impacting children at a younger and younger age.  These studies also show that backpacks are a large contributing factor in this increase.  Despite this, backpacks are still the most ideal way to have your child carry their belongings as long as they are used correctly.  There are five steps to follow to use backpacks safely:

 1)  Choose the Correct Backpack
This is the most important step in backpack safety.  It is impossible to use a backpack safely if it doesn't fit correctly.  As a consumer there are many choices of backpacks.  Below is a list of features to consider when buying a backpack:

• Choose a backpack that is the correct size.
• Two wide padded shoulder straps - to disperse the weight evenly and inhibit straps from digging into the shoulders.
• Waist belt - to stabilize the load and aid in dispersing the weight evenly.
• Multiple compartments - to organize the contents and to help disperse the weight evenly.
• Padded back - this will add comfort and protection from the contents of the backpack.

2)  Lighten the Load
Backpacks should be as light as possible.  Make sure your child is not carrying extra items.  Encourage your child to use their locker or desk when possible, rather than carrying books all day.  Teach your child to plan ahead for carrying books.  For example, if your child has five books to bring to school after the weekend, but will only use three on Monday; have them carry three Monday morning and two Tuesday morning. 

 3)  Pack Correctly
It is important to teach your child to pack their bag correctly.  Place the heaviest items in the bag first so they will be low in the bag and closest to the body.  Use compartments to organize and aid in distributing the weight evenly.  A packed backpack should not exceed 15% of your child's body weight.  For example, if your child weighs 50 lbs. the backpack should weigh less then 7.5 lbs.  If your child does not know what 15% of their body weight feels like show them on a bathroom scale.  If your child struggles to put on the backpack or leans forward to carry the weight, their pack is too heavy regardless of the percentage of their body weight.

 4)  Lift Correctly
Teach your children how to lift and put their backpacks on correctly. 

• Face the back pack
• Bend at the knees and grab the back pack with two hands
• Lift with the legs and place one arm in at time.

**Do not throw or swing your backpack onto your back.**

 5)  Wear Correctly
Once the backpack is on, adjust the straps to correctly distribute the weight.  The straps should be tightened to bring the top of the backpack just below the shoulder level and the bottom of the backpack to the level of the hips.  Fasten the waist belt and chest strap, if the backpack has them.

Please let me know if you have any questions about wearing or using backpacks correctly or if you would like me to inspect your child's backpack.  Also, stores like REI and Hudson Trail Outfitters have staff trained in fitting and adjusting backpacks.

Thursday September 13, 2007 8:00pm-9:00pm
Journey to Wellness Workshop
Dr. Anthony will give a talk on health, wellness and how to improve the quality of you life.  Learn how to take an active role in your healing process so you can make the most of your investment.  New and existing clients are welcome.  Please register with Dr. Anthony.

Thursday September 20, 2007 8:00pm-9:00pm
Introduction to Yoga Workshop
Join us for a night exploring yoga and its benefits.   Back by popular demand, this class will be instructed by Alex Paraskevas, director of YogaChai, a non-profit yoga organization.  The class will focus on establishing a proper foundation for a successful yoga practice.  All skill levels welcome.  The class is free.  Class size is limited to ten people, please register with Dr. Anthony.

Saturday September 22, 2007
Office will be closed
Dr. Anthony will be attending a pediatric seminar.

Thursday September 27, 2007 8:00pm-9:00pm
Journey to Wellness Workshop
Dr. Anthony will give a talk on health, wellness and how to improve the quality of you life.  Learn how to take an active role in your healing process so you can make the most of your investment.  New and existing clients are welcome.  Please register with Dr. Anthony.

Eating in season leads to a heightened sense of awareness and excitement as the season for your favorite local produce arrives.  By eating foods in season, we're better able to adapt to changes in temperature, humidity, and other environmental factors.  Try this recipe in late September, when you start to see the butternut squash arrive:

1-2 T oil           
˝ t mustard seeds
1 ˝ c chopped onion
3-5 chopped garlic cloves
1 T grated fresh ginger root
2 t ground cumin and coriander
4 c cubed potatoes
4 c peeled, cubed butternut squash
1 ˝ c water
32 oz can chopped tomatoes (or fresh equivalent)
15 oz can chick peas (or fresh equivalent)
1 cooked ear of corn, cut off cob (or frozen equivalent)
2 T chopped cilantro

 In large pan, heat oil and add mustard seeds.  When seeds begin popping, add onions.  Sauté on medium 10 minutes.

 In a small bowl combine garlic, ginger, cumin, and coriander.  When onions are done, add spices and cook 1 minute, stirring.  Add potatoes, squash, and water.  Reduce heat and cover.  Simmer until vegetables start to become tender (about 15 minutes).  Add tomatoes, chickpeas, and cilantro.  Cover and simmer for about 10 minutes, until all vegetables are tender.  Add salt and pepper to taste.  Serve over fresh corn bread or rice.