Why All Athletes Should Get ACUPUNCTURE?

Acupuncture should be an essential and optimal part of every athlete’s wellness plan, offering both a natural alternative to symptom relief while also addressing the underlying issues related to sports injuries and pain.

Below is a summary of what injuries and ailments acupuncture can best address, and when athletes should use acupuncture as part of their recovery, injury prevention and sports performance routine.

 ACUPUNCTURE releases muscle tightness
Muscular injuries happen when a muscle is overworked or cannot manage the demand being placed on it. Usually, the first thing we notice is muscle tightness, which is the result of muscles pulling on their attaching structure. Surrounding muscles then need to compensate for the lack of output coming from that tight muscle, so even though 1 muscle is affected, more muscles end up doing the work. Acupuncture can relieve pain and prevent future injury by treating areas of muscle constriction and releasing them.

 ACUPUNCTURE reduces pain
Acupuncture is most well-known for its ability to treat pain. Studies show that acupuncture is effective for both chronic musculoskeletal and osteoarthritis pain. Additionally, studies have proven that effects of acupuncture persist over time and cannot be explained solely in terms of placebo effects.

ACUPUNCTURE reduces inflammation & promotes circulation
Research from 2013 shows that acupuncture can reduce inflammation via several physiological pathways. Acupuncture can regulate the HPA (hypothalamus-pituitary-adrenal) axis, managing the release of cortisol and glucocorticoids, two hormones which contribute to inflammation. Additionally, through the sympathetic and parasympathetic nervous system, acupuncture can activate neurotransmitters that affect the inflammatory process. The final way that acupuncture has been proven to decrease inflammation and to promote circulation is through the cytokine process which occurs in allergic or autoimmune conditions.

ACUPUNCTURE reduces stress/anxiety and improves focus
Numerous studies have highlighted the link with acupuncture and decreased stress levels. Additionally, there has been more recent attention to studying how acupuncture can alleviate anxiety

 When should athletes get acupuncture?

• After a game or workout to release muscle tightness and reduce soreness

• A couple days before a game to release any chronic or lingering tightness or to activate weak or inhibited muscles

• Before a game to activate any weak or inhibited muscles, reduce anxiety and improve focus

• Ongoing for any injuries or chronic pain. Acupuncture is generally recommended once or twice a week for 4-12 weeks for sports injuries. The frequency and duration depends on the injury and severity.

• Ongoing for injury prevention. For high level athletes, acupuncture should be a part of their ongoing wellness routine. Releasing any areas of constriction and muscle tightness before there is pain can help reduce the risk for injury by keeping muscles loose and activated.

Common sports injuries treated with ACUPUNCTURE

• Low back pain

• Upper back and neck pain

• Hip pain

• Knee pain

• Shoulder pain

• Elbow and wrist pain

• Ankle and foot pain

• Muscle tightness and soreness

• Strains, sprains, and bruises

• Inflammation from acute injuries, tendonitis, and bursitis

• IT band syndrome

• Plantar fasciitis

• Tennis & golfer's elbow

• Sports hernia

• Post surgery recovery to reduce inflammation, promote circulation, and relieve muscle tightness

Chocolate to Combat Stress

It almost sounds too good to be true :)

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4350893/?report=reader

The conclusion of this study states:
Consumption of 40 g of Dark and Milk chocolate daily during a period of 2 weeks appear to be an effective way to reduce perceived stress in females.

Right now is an incredibly important time to be healthy, to decrease stress levels and to do things that bring you comfort, nourishment and joy. Amazing to think that chocolate, in moderation :) functions to do all this.

Just a few baking suggestions to make the home smell good, to provide a healthy treat, and to bring down cortisol levels in this stressful moment in time.

Guinness Brownies

 ½ cup Guinness beer- possibly a leftover from St. Paddy’s Day
1 ½ cup dark chocolate chopped
¾ cup unsalted butter OR coconut oil
¾ cup coconut sugar (can use other sugars)
3 eggs
½ tsp vanilla
¾ cup ground oats- whole oats ground up into flour
¼ cup cocoa powder
pinch of salt

Oven at 350F/180C
Oil/line a 8x8 inch square baking pan.
In a small saucepan, bring the Guinness to a boil for 5 minutes until the liquid volume is halved. The plan is to make a 1/3 cup reduced syrup. Let cool.
Mix the ground oats (I use a coffee grinder to do this) with the coco powder. Add the pinch of salt.
On a double boiler, melt ½ cup chopped dark chocolate and the ¾ cup unsalted butter or coconut oil. Let cool.
In a large mixing bowl, whisk ¾ cup coconut sugar with 3 eggs and the ½ tsp vanilla.
Add melted chocolate and the reduced Guinness. Whisk to combine.
Stir in the coco and oats until the mixture is smooth.
Pour brownies into tin and bake for 30-35 minutes.

Oats- used to build and tonify your qi and to support digestion.

Tahini Chocolate Banana Bread

 2 large overripe bananas mashed (or 3 medium sized)
1/3 cup tahini
¼ cup maple syrup
2 eggs
1 tsp vanilla
1 cup almond flour/1 cup gluten-free flour (I always use Bob’s Red Mill blend)
1 tsp baking soda
1 tsp cinnamon
¼ tsp salt
½ cup chocolate chips

Preheat oven to 350F/180C.
Line/oil loaf pan.
In a large bowl mix mashed bananas, tahini, maple syrup, eggs and vanilla.
Stir in almond flour, baking soda, cinnamon, and salt until combined.
Fold in chocolate chips
Bake for 45-50 minutes.

tahini- ground sesames have been uses for thousands of years to boost the yin. Overall, it is a tonic to boost deficient conditions, like weak constitution or poor immunity.

A more classic version- adapted from Nigella Lawson, the domestic goddess

2 large overripe bananas mashed (or 3 medium sized)
¼ cup vegetable oil
¼ cup tahini
1 large egg
1/3 cup sugar
¼ cup dark brown sugar
1 tsp vanilla extract
½ cup rice flour. You can use regular flour if you don’t need a g-f option.
¼ cup cocoa powder
¼ tsp salt
½ baking soda
100 g chocolate chips

Oven to 170C/325F.
Oil/line loaf pan.
Mash the bananas, then beat in the tahini, followed by the oil, egg, sugars and vanilla.
Mix together flour, cocoa, baking soda and salt- slowly beat into the batter. Fold in the chocolate chips.
Bake for 45-50 minutes.

The Best, My GO-TO Vegan, Gluten-Free Chocolate Chip Cookie Recipe

1 1/2 cup oats (not instant)
1 cup gluten-free flour (Bob’s Red Mill blend works best)
1/2 tsp baking soda
1/4 tsp salt
1/c cup oil ( I use safflower or light olive)
1/4 cup brown rice syrup AND 1/4 cup maple syrup
6 TBSP cold water
1 tsp vanilla

Mix wet and dry.
Add 1 cup chocolate chip and 1 cup toasted, chopped walnuts (toasting is the secret here).
Let sit for 15-20 minutes before you scoop into cookies.

Oven at 350F/180C- bake for 10-12 minutes.

Walnuts are one of the main foods to boost your kidneys in Chinese Medicine. Your kidneys are your vitality and strength. A traditional remedy for coughs is to grind walnuts into a meal and mix with honey, then take 2 TBSP/day until your cough is gone.

MIND, BODY, SPIRIT for ADULTS- Resources for Home

Recommendations to promote wellbeing from home

MIND
Free well-being course!
Yale University’s most popular online course.

https://www.coursera.org/learn/the-science-of-well-being

Jack Kornfield- a complete Buddhist treasure. Brilliant combination of Buddhism and Western psychology, and his recent lectures about this pandemic are rich with insight and wisdom.

Podcast links below:
https://jackkornfield.com/podcasts-dharma-talks/

BODY

Stream some yoga:
https://www.yogatreesf.com/

 Or experience the phenomenon of Les Mills. There is a 2 week free trial period.
https://signup.lesmillsondemand.com/digital/?gclid=Cj0KCQjwmpb0BRCBARIsAG7y4zYxlaC3Oi3FAHKbrVn-RE0iq4ryWbUsftXVTZ3fb4eVDP24uj2vzMQaAn9pEALw_wcB&gclsrc=aw.ds

 Common to think that meditation means sitting on a cushion in silence. But, actually, mediation is being in the moment and some people do this better and more easily through movement. Tai Chi/Qi Gong are wonderful, meditative practices.
https://www.youtube.com/watch?v=pj4qo2KL9f4 

SPIRIT

Jon Kabat Zinn- world renowned mindfulness practitioner. This video guides you through the stress reduction practice and gives tips how to continue on your own.

https://www.youtube.com/watch?v=u4gZgnCy5ew

 ABSOLUTELY anything that makes you laugh

Will Ferrell  passionately washing his hands has been my go-to this past week, especially when he busts out Snoop at the end for the finale

https://www.tiktok.com/@latelateshow/video/6810184209139830021?u_code=db198j7am822j2&preview_pb=0&language=en&timestamp=1585687601&utm_campaign=client_share&app=musically&utm_medium=ios&user_id=6794875144873149445&tt_from=copy&utm_source=copy&source=h5_m

I think this experience could maybe fit in all 3. I went with spirit, though.
Harry Potter History of Magic
https://artsandculture.google.com/project/harry-potter-a-history-of-magic

Food as Medicine- AMARANTH SPELT BREAD

**you can easily substitute gluten-free flour (Bob’s Red Mill All Purpose baking flour is the best substitute. If you use straight up rice flour or chickpea, it’s too crumbly.)

 Boil 1 cup water with ½ salt in a shallow pot.
Add 1/2 cup amaranth.
Bring to a boil, stir, and then decrease to low heat and let simmer for 30-45 minutes covered.
Toast ¾ cup sunflower seeds, either in the oven or on the stovetop.

 In a small mixing bowl, combine 1 and ½ cup flour, ½ cup cornmeal, ½ tsp baking powder, ¾ tsp baking soda, ½ tsp salt, and ½ cup sunflower seeds (saving the remaining ¼ for the top)

 In large mixing bowl, whisk 1 cup almond milk with cooked amaranth. Add 6TBSP olive oil. 3 TBSP apple cider vinegar, 1 TBSP maple syrup.

 Mix wet and dry and put in oiled 9x5 inch loaf pan.

Bake at 180C for 30-40 minutes. Test with fork to make sure the middle is cooked.

Amaranth is usually the forgotten grain when we think of gluten-free options. It is high in FIBER and PROTEIN (high for a grain). It’s also a great source of magnesium, iron and phosphorus. It’s taste is mild, definitely not as bitter as quinoa, but has a nutty texture and taste.

My husband took a slice before I was able to take a picture. I love that little piggy :)

Food as Medicine- Potato Leek Soup

Leeks are high in magnesium and vitamins C/A/K. And this soup is SO yummy and creamy without adding any dairy.

3 leeks

2 TBSP olive oil

4 cups vegetable broth

2 lbs Yukon gold OR russet potatoes

1 tsp salt

1 tsp oregano

½ tsp dried thyme

1 bay leaf

 black pepper to taste

**Tabasco to taste, if you want a little kick

 
Slice leeks in ½ to clean and then crosswise ¼ inch. Place in bowl to rinse off dirt.

Add olive oil to soup pot. Add leeks. Stir to coat in olive oil and then decrease to low heat and cook for 10 minutes.

Add broth.

Add diced and peeled potatoes

Add bay leaf, oregano, thyme and salt.

Increase heat and bring to a boil. Decrease heat to maintain low simmer. Cook for 20 minutes. Purée soup.

Food as Medicine- BELL PEPPERS

High in vitamin C! A cup of chopped red bell pepper contains nearly 3x the vitamin C of an orange. Also high in vitamin A, which is great for eye health.

The recipe below also includes daikon (if you can find it) which is a white radish, commonly called the white carrot. Daikon is great for sore throats! Classic Chinese Medicine has you juice a daikon and add 2 drops of juiced ginger.

White Fish Tacos with Cabbage Ensalada

 Cabbage Salad

4 cups thinly sliced green cabbage
1 teaspoon sea salt
4 red radishes
1 bunch watercress

¼ cup grated daikon
1 green jalapeno pepper
1 bell pepper- chopped
¼ cup fresh lemon juice
1 teaspoon honey
fresh cilantro as a garnish
salt & freshly ground pepper to taste

Fish Spice Rub

1 tablespoon dried oregano
2 tablespoons ground cumin
1 tablespoon paprika
1 tablespoon Chili powder
1 tablespoon fresh ground pepper

 4 white fish fillets
2 tablespoons olive oil
1 tablespoon fresh lemon juice
4 corn tortillas

Mind, Body, Spirit for KIDS- Resources for Home→

Recommendations to promote wellbeing from home- MIND/BODY/SPIRIT

Mind

 Scholastic Learn At Home Program: An activity portal of free daily courses for kids
https://bit.ly/2vxRimy

Mystery Science: Free science lessons for students in kindergarten to 5th grade
https://mysteryscience.com/school-closure-planning

 
Hippocampus.org: 7,000 free videos across 13 subject areas
https://hippocampus.org

 
Online Museum Tours: Free virtual trips to famous artworks and artefacts from around the globe
https://bit.ly/3b29L9H

 
Live stream from space!

NASA ISS LIVE STREAM on YouTube
https://www.youtube.com/watch?v=EEIk7gwjgIM

 Learn how astronauts cook, get a bathroom tour on European Space Agency’s YouTube Channel
https://www.youtube.com/channel/UCIBaDdAbGlFDeS33shmlD0A

 
Monterey Bay Aquarium- I love this place!

Open sea cameras. Also where you can get your Seafood Watch card and learn about sustainable fishing practices.
https://www.youtube.com/user/MontereyBayAquarium

 
TED Talks: Educational discussions organised by topic of interest
https://bit.ly/33qPuYV

Body/Spirit

 
Mindfulness Resources for Teens: Techniques for developing the skills to be present and aware every day https://bit.ly/3b6ibNg

 
15 Mindfulness and Relaxation Apps for Kids with Anxiety: Technological solutions that support addressing and overcoming stress and anxiety
https://bit.ly/3a1DSOK

 Emotional ABCs: Social-emotional learning resources and programs
https://bit.ly/39TYhFf

 GoNoodle: Movement and mindfulness videos created by child development experts
https://www.gonoodle.com/

 30 Emotional Health Activities: A month-long calendar of daily activities that's free to download and use
https://bit.ly/3a1EfZE

 Virtual Field Trips: Free videos and cams of animal habitats, famous locations, and unique areas
https://bit.ly/3b4XuS5

 Free Art Lessons: YouTube-based art classes
https://bit.ly/2IQtInY

Food as Medicine- Pears

Poached Pears- LUNG YIN & QI

Poached Pears with Cider Sauce

 2-3 firm pears, stems intact

1/3 of a lemon, freshly squeezed juice

2 cups apple cider

1 cinnamon stick

1 vanilla bean

2 slices ginger root

fresh mint leaves

Pears: sweet and cooling in Chinese Medicine. They help produce fluids in the lungs, preventing dryness and clearing heat. Additionally, pears transform phlegm, they help to clear your lungs if there is congestion.

Preheat oven to 180 C. 1/2 pears and stand on a piece of foil large enough to cover the tray. Bake for 30 minutes and then pour sauce from inside the foil.

CORONAVIRUS (COVID-19)

Is it time to panic… no, never…

However, it is best to follow The Boy Scouts’ motto, “Be Prepared”.
It is always best to be prepared.
Below is information about the best ways to stay healthy. This is the same information that I’ve posted seasonally for the past 8 years. I emphasise this because the same protocols remain in place and continue to be the most effective ways to keep yourself, and those around you healthy.

 Please note that much is still being discovered and relayed about the coronavirus, and that much more information will be available and accessible as this continues to progress. Education, as always, is and will be invaluable.

Use reliable sources, like the US Center for Disease Control and Prevention (CDC) coronavirus webpage:

https://www.cdc.gov/coronavirus/2019-ncov/index.html

 Or the NZ Ministry of Health

https://www.health.govt.nz/our-work/diseases-and-conditions/covid-19-novel-coronavirus

Coronaviruses are nothing new. Most strains are a common cause of the cold. Presently only 6 coronaviruses infect humans, with two of the most well-known being SARS and MERS. The new coronavirus is technically known as SARS-CoV-2.  The disease is known as COVID-19. The distinction is important because more people will be exposed to SARS-CoV-2 (the virus) than will contract COVID-19 (the disease).
COVID-19 is VERY contagious. It is more contagious than it is severe or deadly. This is in large part because many people will be infected and be asymptomatic (without symptoms) or minimally symptomatic (mild symptoms). This will make it much easier to spread. This was recently highlighted when 14 Americans tested positive on a cruise ship in Japan despite feeling completely fine.
Symptoms of COVID-19 are cough, shortness of breath, and most notably, FEVER. These are common symptoms of many other respiratory infections, so having these symptoms does not necessarily mean you have contracted COVID-19. 

Symptoms are thought to develop within 2-14 days of exposure, with most being on the earlier end of the spectrum. Presently, it is believed that the risk correlates with age, meaning that children appear to be low risk and older adults at higher risk.

What are the best ways to NOT get sick?

Common sense practices: wash your hands, cover your mouth when you cough, don’t touch your face.

REST and adequate sleep (8+hours/night).

 If you’re healthy, leave the masks at home. Most masks are too loose around the face to block the inhalation of particles. The only case when wearing a mask is beneficial is IF you are sick, so as to prevent and reduce the spread of your germs.

 Buy alcohol-based cleaners and hand sanitisers. Alcohol-based cleaning sprays and wipes can kill the coronavirus, it should be the primary ingredient in your hand sanitiser, containing at least 60% alcohol.

 Spend more time washing your hands. This is the simplest way to protect yourself from the coronavirus and viral infections in general. A 2018 study by the USA Department of Agriculture found that Americans only wash their hands properly 3% of the time. That means 97% of the time people are doing an insufficient job- i.e., almost everyone around you is sharing his/her germs. It is recommended that you wash for 20 seconds, that is singing Happy Birthday TWO times, and scrubbing with warm, soapy water and drying with a CLEAN towel.

 STOP TOUCHING YOUR FACE. The average person touches his/her face 52 times/day. You basically are hand-delivering germs right into your body.

 STAY HOME if you are sick. Keep your kids’ home if they are sick.

 Ways to increase your immunity:

•  Prioritise being healthy.

• Stay hydrated and drink plenty of WATER to ensure that your lymphatic system drains well and circulates smoothly.

• Limit your intake of sweet foods and refined sugar- these impair the body’s ability to kill bacteria. Cutting out sugar is actually one of the fastest ways to boost your immune system.

• Dress appropriately- avoid becoming chilled OR overheated. Chinese Medicine believes that wind attacks from behind, specifically the back of your neck, and that this attack is how you get sick. Wear a scarf and bundle up to protect against the wind.

• Take your multi-vitamin: vitamins A, C, D, E, Zinc & Selenium are essential in promoting a healthy immune system. In addition, take a probiotic that has 15 billion + live organisms. Our gut microbiome accounts for 50-60% of our immune strength.

• YU PING FENG SAN is a classical Chinese herbal formula that has been used for thousands of years to help protect and keep you healthy. You take this when you are healthy to STAY healthy.

• Take a HIGH dose, bioavailable VITAMIN C

• Sleep. And then sleep some more.

• Manage stress. Make sure you are getting enough B vitamins- B vitamins help manufacture antibodies and white blood cells that make-up the immune response. In times of stress, B’s can be depleted, which compromises your immunity.

• Listed are foods/spices that help to strengthen the body and fight infection: garlic, ginger, citrus fruits, green vegetables, red peppers, cayenne, chilli powder, miso soup. Find ways to incorporate these into your diet. Eat more of them at this time.

Summer is a great time to CLEANSE

SUMMER is a great time to CLEANSE

Here's why I LOVE to do this, and why I encourage and support people to do this.

Cleansing is more than just the foods you are/are not eating. It is a set period where you make your health and how you take care of yourself the main priority. It's about catching up on sleep, taking walks, relaxing evenings, preparing yummy meals, healthy dinner parties with friends. Overall, it is a chance to regenerate- kind of like hitting the reset button on your body.

Think of this analogy.

Every so often, you need to change the oil, air filter, etc., to keep the system clean so the car will run more efficiently and last longer. That is why when your car’s engine needs repair, the mechanic first cleans the engine before attempting to fix it. It is always easier to repair a clean system than a polluted one.

This is a moderate and straight-forwards cleanse to promote better health and wellbeing. You eat GOOD, nutrient dense foods (not refined or highly processed), and you avoid the common food allergens/irritants (gluten, eggs, dairy, soy, sugar, coffee). 

It'll be 14 days of eating veggie stir-fry, hearty soups, bountiful salads; snacking on almond butter with apples or hummus and veggies.

The benefits are you will strengthen your immunity, improve your mood, support digestion and gut health, balance and reset hormones, increase energy levels, improve metabolism, sleep better.

It's cliché, but absence makes the heart grow fonder. You will LOVE and appreciate that cup of coffee, piece of chocolate, t-bone steak, all the more….after taking a break for a couple weeks. You might even love it a little more when you realize that you need/want it a little less.

$200 Summer Cleanse Package INCLUDES:

Practitioner-grade Detoxification Supplement

1 Detox Acupuncture Treatment

1 Lymph Drainage Massage

+ Info, Resources, Recipes, Guidance & Support

All working together to get you healthy and to keep you healthy.

Email for more details and to see if this is a great fit-

megan@integrativeacupuncture.co.nz

Acupuncture, Herbs & Lifestyle Recommendations to Treat Endometriosis

A brief overview of what is ENDOMETRIOSIS.

 Endometriosis is defined by the presence of endometrial tissue outside the uterus. This can occur almost anywhere in the pelvic area- outer wall of uterus, ovaries, fallopian tubes, pelvic wall. Unlike actual endometrium, endometriosis tissue has no way to get out of the body when it breaks down. The body detects endometrial cells in the wrong place and mounts an inflammatory response to protect itself, attacking ALL endometrial tissue.

 Endometrial tissue can display differently and have different behaviors. It also presents with various symptoms and physiological challenges.  For example, brown or pigmented endometriosis typically shows small dark spots. This is the trapped blood from endometrial tissue that has nowhere to go. Commonly this presentation causes PAIN. In some cases there are cysts in the ovaries. If they are dark and brown these are called chocolate cysts, which are filled with old menstrual blood and tissue. If the cysts are pale pink/white and non-pigmented, these are immature cysts that have not developed enough to bleed. Cysts can be very active in secreting substances which inhibit conception.

Common symptoms associated with endometriosis are Irregular periods, heavy bleeding, intense pain and cramping, painful bowel movement at menses, low back pain and chronic pelvic pain. kAn underlying concern with all cases and presentations is infertility.

 How Endometriosis Can Affect Fertility

• 5% of women with endometriosis have it located in inconvenient areas- fallopian tubes/ovaries. This can prevent successful conception, implantation and carrying pregnancy to full-term.

• Macrophages are attracted to the out-of-place endometrial tissue and eat up cellular debris/foreign matter, which can include picking off potential inseminating sperm. Macrophages also produce cytokines, which are toxic to sperm and embryos, providing another obstacle for conception.

• Endometrial tissue has glands that secrete mucus. Mucus coats the fimbriae or the ovary, preventing the transfer of the egg to the tube.

• Endometriosis is linked to increased prostaglandins, specifically PGE2, which causes inflammation, pain and uterine contractions.

• Associated with higher incidence of ovulatory disturbance (LUFS)

• Women usually have lower IVF rates because of implantation problems.

 Chinese Medicine Protocols & Treatment for Endometriosis

 We do this with HERBS, ACUPUNCTURE & DIET/LIFESTYLE changes.

 Boosting KID YANG in ALL treatment protocols.

In Western Medicine, endometriosis is rooted in a low progesterone diagnosis. We link this to the LUTEAL/YANG phase of the cycle

Prime in the follicular phase and BUILD KIDNEY YANG in the luteal phase.  

MOVE BLOOD- Stagnation of Blood in/around the uterus, particularly if there are masses or cysts. More aggressive treatment focus while a woman is menstruating.

•  Reduce exposure to estrogens

• Support the liver & improve circulation

• Include omega-3’s to fight inflammation

• Take evening primrose oil- OMEGA 6

• Eat fruits high in Vitamin C and bioflavonoids

• When menstruating- avoid strenuous exercise and aversions.

• Use menstrual pads instead of tampons.

 If there are endometrial polyps/cysts:

• Lose weight, if overweight

• EAT low fat, HIGH fiber, mostly vegetarian diet is ideal

• Avoid dairy

• No hormones in meats

• Avoid SOY- especially the heavy processed soy products

• Eat organic

• Eat plenty of cruciferous veggies- broccoli, cabbage, cauliflower, kale, Brussel sprouts. All have high content DIM (DIINDOLYLMETHANE)

• Avoid refined/hydrogenated oils

• Limit sugar, alcohol, caffeine

• Enjoy dark chocolate, but don’t eat too much

• Increase B Vitamins from whole foods, such as lentil, rice, bran and blackstrap molasses. Vitamin B6 particularly helps the breakdown and removal of estrogen from the body.

• Eat artichokes

• Stimulate the liver by using lemon juice and including bitter greens such as dandelion/endive/radicchio

• Use liver supporting herbs- dandelion root, burdock, milk thistle, turmeric

• Consider a month-long detox

• Consistent, moderate exercise to help improve circulation

• Essential oils like lavender/frankincense

• Apply a castor oil pack to your lower abdomen 2x/day during your period. ONLY during your period. Lie down, rub castor oil over your abdomen, cover the area with plastic wrap and place a heat-pad/hot water bottle over it. Warm, but not scalding. Relax for 20 minutes

• Meditation & Yoga

5 Great Reasons to Eat AVOCADOS

They are yummy, satisfying and so, so good for you!

Avocados are:

1)    High in Potassium- Avocados actually have more potassium than bananas, a food we often think of initially when we want to increase out potassium intake. Potassium functions to build muscles, synthesize proteins, control electrical activity of  the heart and to maintain acid-base balance in the body.

2)    Great source of Vitamin C & E. Both are wonderful antioxidants, which function to neutralize the effects of free-radicals (substances that damage the body’s cells) and have a role in disease prevention.

3)    Carotenoids are packed in the darker, outside layer of the flesh of the avocado. Carotenoids fight against AND prevent cancer

4)    High in fiber. Essential for good digestive health.

5)    High in Magnesium- assists with nutrient absorption. Eating great is the first step, but it is also important to make sure that you can absorb the goodness from what you eat.

Easy to include avocados into your meals- add to salads, put in smoothies, mash up and mix with brown rice. A on-the-go snack is to grind fresh pepper onto ½ an avocado and spoon it out with crackers or tortilla chips. Yum!

Functional & Practical NY Resolutions for a Healthier & Happier Life for 2019 and Beyond

Jan 12th was “QUITTERS DAY”- the day people are most likely to give up their New Year’s resolutions.

According to YouGov the most popular NY resolutions this year were to exercise more, eat healthier and save money. However, the same respondents said these were similar to previous years’ resolutions, and that they haven’t been very successful at keeping them. For the next 19 days, each day I am going to post a functional & practical NY resolution for a healthier & happier life for 2019 and beyond.

A reminder, with some gentle encouragement, that there are both small and big things you can do to prioritise your health and well-being. As always, we are setting you up to succeed.

1)     Drink more water. Simple really, but I can make it simpler. DRINK a medium-to-large glass of water first thing in the morning every day. Wanna up the ante? Add a lemon wedge or a TBSP of apple cider vinegar. But, no worries, you don’t need to do either, just drink that water- leave a bottle at your desk, or a to-go one by your keys. Create and apply habits that make this easy, doable and straight forward.

2)     LAUGH! Full-belly, almost-in-tears laugh. Actively seek this out through books, friends, movies, tv shows, anything Will Ferrell….

3)     Choose to do less of something that is not so good- alcohol, for example, can you limit drinking to weekends and/or less drinks when you drink? Can you decrease sugar- smaller portions of desserts?

4)     Choose to do more of something good- to balance out #3! Do you eat enough veggies? Maybe commit to taking a good quality multi-vitamin…in addition to upping that veggie quantity. 

5)     Challenge! The mind/body/soul likes to be challenged, and the older we get the less we do this and the harder it becomes. Think about doing a 10-day structured cleanse? Or plan a multi-day bike trip? Or learn a new language.

6)     Spend time outside

7)     Spend time alone

8)    Sleep more. And then even a bit more.

https://www.verywellhealth.com/top-health-benefits-of-a-goo…

9)     Eat more veggies!
Commit to trying a couple new veggie recipes, so that you are eating delicious foods that are beyond healthy and also satiating.

10)  JOY- take a moment to think about something that brings you joy, first thing that comes to your mind. Acknowledge it, so that the next time it happens you’ll appreciate it even more.

11)  Commit to try something new- a food, an experience, an event..

12)  EXERCISE.
In Taoism, exercise is done to move your qi, and we all do this in different ways. Albeit yoga, walking, hiking, biking, swimming, playing tennis, lifting weights, tai chi, going to the gym- pick something, anything you like, and then create structures to support actually doing it. Download a podcast for your elliptical session, commit to meet a friend to swim and then catch-up afterwards, take a long walk to a cafe for lunch.

13)  PAMPER- a pedicure, a massage, a bubble bath. 
It is wonderful, and so important, to feel nurtured and cared for, it allows you to be able to extend that to others (partners, parents, friends, co-workers).

14)   READ- do a book challenge, or join/create a book club

15)  SELF-AWARENESS
Find ways to make this successful for you. Part of that is acknowledging what is and is not working, and then to keep trying until you find something that truly resonates with you.

16)  LESS STRESS OR STRESS LESS
Identify the thing the presently makes you the most stressed- work, potty-training your kid, relationship issues, money. Is there one? Consider yourself lucky if you can narrow it down to just 1. 
If it is work, for example, and if you work M-F, then plan something to support relaxation on WEDNESDAY. Maybe have dinner already prepared or order takeaways? Hit up a mid-week yoga class, schedule an acupuncture session. With stress, the body enjoys knowing there is an end in sight, and if there is not an end in sight, the body enjoys knowing that it will get reprieve.

17)  LESS STIMULATION- our hyper-stimulated world is all about being on devices, constant noise in the background, racing from place to place. Turn off your phone, don’t eat in your car, take a moment to have a big breath. 
https://www.psychologytoday.com/…/4-tips-slowing-down-reduc…

18)   SPLURGE- in the best ways, at the right times. 
If you are going to have a treat, go big, but acknowledge that you are doing it and then enjoy absolutely every moment/bite/sip. 
NO GUILT before, during or afterwards. 

19)  Be kind…ER to yourself