The kids heading back to school means you are headed back to work. And, I am not just talking about your actual job, you know, the one where you go to an office everyday throughout the Monday through Friday workweek. I am talking about packing lunches, that’s right, it is that time again. Packing your children’s lunches is a great way to guarantee they are getting the nutrients they need, as you do not always know what is prepared at the school’s cafeteria. Here are five superfoods you can sneak into your child’s lunch. Superfoods will provide the extra health boost they need!

1. Chia Seeds
Chia seeds are great because they can be put into almost anything. In addition, chia seeds pack a powerful nutrient-rich punch, they are high in protein, fat and omega-3s. Chia seeds have been said to protect the body from chronic diseases. Sprinkle some chia seeds into your kid’s sandwich, yogurt or smoothie and they will instantly have a super lunch.

2. Avocado
Filled with mass amounts of fiber and potassium, avocado is truly one of the more delicious superfoods. And, with a plethora of uses it is easy to sneak in some avocado to your kid’s sack lunch. Start by introducing them to guacamole, and then you can put a little guacamole with some blue corn tortilla chips or veggie chips into their lunch. Once they warm up to the avocado, use it in sandwiches, salads or other main courses.

3. Blueberries
Finally, something a little easier. Everyone loves blueberries, right? I mean how can you now appreciate such a delicious fruit. Most importantly, this fruit is one of the most powerful superfoods you can consume. High in antioxidants and phytonutrients, low in sugars and rich in vitamin C, this berry is a modern-day wonder. But, perhaps the easiest thing about blueberries is that you don’t even have to sneak them in. Just put the berries in a small container in your child’s lunch and they are sure to eat them up.

I love sugar. Or rather I should say, my brain loves sugar and tells me I can't live without it - my body, on the other hand, not so hot on the idea but my brain's overwhelmingly strong response tends to override the truth of the situation. Battling my sugar cravings seems to be a livelong journey of mine which started with an eating disorder in my teens. I find that in the best of times with regard to this challenge, that learning the truth about sugar and how it effects my body helps me rise out of the difficult craving moments and stay strong. 

So here today are some facts about the "not so sweet" side of sugar to help those of you that might suffer from my predilection. Other things that I find help? Acupuncture! Of course. Also meal planning - having a plan and having healthy snacks all queued up and ready to go can make or break me on a busy or stressful day. Therefore read on, enjoy, think about how sugar effects you and what presence it has in your life and if you have questions, don't hesitate to ask!

THE FACTS, MA'AM, JUST THE FACTS

A study published by the JAMA Internal Medicine found that more than 70 percent of Americans consume more than the recommended daily amount of sugar. Sadly, most of us are addicted to sugar, which happens to be hidden in most of the foods and drinks we consume. Added sugar can cause a whole array of problems that can be short term as well as long term. If you are experiencing health problems, lowering your sugar intake may be one of your best options. Below are 10 truths about the ugly side of sweets. 

No nutrients
Refined sugar has no nutritional value and it is recommended to consume as little as possible. The first step in eliminating sugar is from drinks such as soda, juice and mixed alcoholic drinks. Because of the large amounts of sweetener in these drinks, it can make them very addictive and hard to quit drinking.

Harms your liver
Sugar can be just as damaging on your liver as alcohol and lead to fatty liver disease. When you consume too much fructose, your body becomes insulin resistant resulting in various problems that can cause disease. 

Raises cholesterol
One study done in the Journal of the American Medical Association found that participants who ate the highest levels of added sugars showed the biggest increase in bad cholesterol levels and triglyceride blood fats and the lowest levels in the good cholesterol levels. 

Leading cause of obesity
In America, sugar is one of the leading culprits of obesity. It is estimated that 80 percent of food products in the U.S. contain added sugar. The best way to lose weight and lower your risk of obesity is to eliminate all processed foods and drinks. 

Bad for your teeth
It should be a no-brainer that sugar is bad for your teeth. You may remember growing up having the dentist tell you as a kid to eat less candy to prevent cavities. As an adult, we know it’s not only candy that will cause cavities, but sugar that is found in your favorite drinks and everyday foods as well. Best way to sustain healthy teeth and gums? Cut the processed and refined sugar. 

Can lead to type 2 diabetes 
When your body is consuming too much sugar, your glucose levels become too high, which can be toxic to the body. When this happens, your body has a harder time producing enough insulin to keep blood sugar levels normal. This can then lead to type 2 diabetes. 

Sources:
http://bit.ly/1VXrUuT
http://bit.ly/1U6W5uR
http://bit.ly/1Onu7xU
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It can be hard to get kids off sugar and maybe you’re even trying to kick the habit yourself. There are plenty of sweet alternatives that not only taste good but are healthy as well. So, throw out all the refined sugar you have at home and try easy recipes like the one below to fulfill your sweet cravings. I can tell you that chocolate + avocado is one of my favorite combinations!

Chocolate Avocado Pudding Pops
Ingredients:
2 ripe avocados
6 tbsp unsweetened almond milk
¼ cup powdered Swerve Sweetener*
2 btsp cocoa powder
½ tsp vanilla extract
¼ tsp stevia extract*
Dash of salt
2 ounces of unsweetened chocolate
2 tbsp coconut oil
Popsicle molds 

*note - alternate sweeteners can be swapped for ripe bananas + medjool dates to taste

Directions:
Either using a food processor or a blender, puree avocado until smooth. Next, add milk, sweetener, cocoa powder, vanilla extract, stevia extract and salt. Blend on low until the ingredients are mixed well.
Melt chocolate with coconut oil for 30 seconds in the microwave or until melted.

Pour melted chocolate with other ingredients in the blender or processor and run on low until the ingredients are well mixed.

Pour mixture into popsicle molds and freeze for at least three hours. Enjoy!


Sources:
http://bit.ly/1S2GqdG

Anyone who knows me knows that I Love Food. I also firmly believe that food is the best kind of medicine. I always encourage my patients to focus on their diet first if there is any chance of diet helping or changing their symptoms. After all, diet is something that while hard to change emotionally at times, is something you CAN change at will to improve your health. If it affects your symptoms, it also gives you control over your symptoms which can be a very empowering experience once you embrace that change.

Today, therefore, is a list of 7 superfoods for aging well. Since Facial Rejuvenation Acupuncture, Anti-Aging and lasting health and wellness are a primary focus in my practice, it is my pleasure to bring you this concise yet well researched list of additions to your daily diet that can help you stay well! Enjoy this short and sweet list, try eating these foods more regularly and see how you feel. I hope you'll agree that they really are super!

Olive Oil
Olive oil is beneficial for many reasons. Researchers now know that this oil contains the antioxidants called polyphenols, which can help prevent age-related diseases. 

Fish
Fish like wild caught salmon are a no-brainer. They are packed with omega-3 fatty acids, which help regulate cholesterol levels and can improve heart health, which become increasingly important to take care of as we age. 

Nuts
Nuts like almonds are packed with vitamins and minerals, as well as antioxidants and other nutrients that help fight aging. Those who incorporate nuts into their diet are shown to potentially add years on to their lives. Nuts are a great way to also get more protein into your diet and keep you energized. 

Dark Chocolate
Quality dark chocolate not only tastes good but can also be great for your health. Cocoa is packed with flavonoids that are good for heart disease and promote healthy blood vessels. Add a little dark chocolate into your diet to help lower your risk of high blood pressure, type 2 diabetes, kidney disease and dementia. 

Blueberries 
Blueberries are known for their high amount of antioxidant properties. These berries can help inflammation and age-related deficiencies such as memory loss and motor function. 

Avocado
Avocado is filled with omega-3s and vitamin E, which prove to have many health benefits. If you are fighting aging skin, avocado is your go-to food for rejuvenating your skin as well as stronger nails and hair. 

Turmeric
Turmeric is an incredible herb that is often used in Chinese medicine for its anti-ageing benefits. A part of the ginger family, turmeric contains curcuminoids, which act as a powerful antioxidant to that can reduce inflammation and promote healing. This herb is perfect for Asian cooking and to add a little spice to dishes. ​

Sources
http://bit.ly/1SukKry
http://bit.ly/1qL3OY5

I will be completely honest that this has been one of my biggest challenges throughout my life. As someone who has struggled with an eating disorder from an early age, I have times where my relationship with food seems "normal" and times where I still struggle with overeating and sugar addiction. How well I do depends on so many factors, and my emotional state in the moment is always high on the list.

Speaking of lists, however, when I feel very off kilter with my eating running through a list of what to do to bring myself back to center is one of the rituals I engage in to help ground myself. This is the overarching list that I try to adhere to and I actually run through it in my mind almost like a mantra during stressful times. This is even something you could post on the fridge, especially during the holidays, to help keep you on track when you need that little extra reminder to eat mindfully!

Moderation
We’ve always the heard the saying to enjoy everything in moderation, and that is definitely true when it comes to food. Don’t try to deprive yourself during special occasions and holidays in particular, it most likely won’t go over well. Having an extra treat here and there won’t kill you. You’re allowed to indulge a bit, just keep portions small when it comes to desserts and make sure you limit how often you eat them. Going the whole season without any treats is cruel and will most likely end in binging later, so have your guilty pleasures, just keep them in moderation.

Watch the alcohol
When the times call for celebration, this most likely means more alcohol. Not only does alcohol add on empty calories, but can also lead you to eating more while drinking. If you are at a gathering, limit yourself to one or two drinks to cut down on the unhealthy cravings you might be feeling afterward. 

Focus on the protein
Protein-packed foods are a great way to fill up without adding a lot of sugar and empty carbohydrates. Pack your plate with low-fat meats like turkey and chicken. If you’re vegetarian, eat more of the tofu than the side dishes that are most likely to be sugar and carbohydrate heavy. 

Fill up on the water
Don’t forget about water! The celebrations especially are an easy time to drink more sugary beverages than normal. Substitute drinks for water, and drink a lot of it. Not only is water essential for your health, but drinking a glass before a meal can fill you up more as well, preventing you from overeating. 

Take your time
Eating too fast is one of the easiest ways to overeat. When you don’t give your body the chance to digest food and feel full before you stop eating, chances are you’re going to end up eating more than you want. Eat slowly and enjoy each bite to give your body a chance to catch up. This way, you’ll end up getting full faster and eat less. 

Acupuncture and Diabetes 
The rate of diabetes in America is alarming, 29 million Americans to be exact. The World Health Organization estimates that by 2030 the number of people with diabetes worldwide will double from the current 380 million people who currently suffer from the disease.
 
Living with a chronic illness like diabetes does not only affect someone’s physical health, but mental and emotional as well. 

According to Traditional Chinese Medicine, diabetes represents a deficiency and dysfunction in the spleen and pancreatic system. 

If the spleen/pancreatic system’s function declines, it cannot produce the insulin necessary to handle glucose in the bloodstream, which causes a variety of diabetic symptoms. 

Chinese medicine has had an understanding of diabetes for thousands of years. It is known as aiaoke, which means an emaciation-thirst, as diabetes can cause a person to lose weight and have extreme thirst. In ancient times, type 2 diabetes was found in the wealthiest people because of their diet that was high in fatty and sugary foods.
 
The TCM theory behind diabetes states that diabetes is a result of an imbalance of yin. Because of the imbalance, the body’s natural energy flow called qi becomes out of balance and blocked. 

A report done in 1994 in the Journal of Traditional Chinese Medicine looked at 60 patients with diabetes and found that 2/3rds of the patients in the group receiving acupuncture noticed an effect and improvement in their symptoms. The other group received a diabetes pill, and researchers concluded that although both had therapeutic effects, acupuncture was more effective in prevention including cardiovascular diseases. 

Although a lot of Westerners don’t think of acupuncture as a treatment for chronic disease, specific acupuncture points on the body have been proven to be effective for diabetes. 

Unlike prescription medication, acupuncture has almost no side effects and is completely natural. The treatment is painless, and along with treating your illness, acupuncture can leave you feeling relaxed and calm. If you or someone you know is suffering with diabetes, ask an acupuncturist how they can help you on the road back to better health.

Diabetes-Friendly Foods

Symptoms: fatigue, lassitude, abdominal bloating, loose stool, a pale tongue with white coating, and a fine weak pulse

Recipe: Rice porridge with common yam and lotus seed - Boil a suitable amount of rice, yam and lotus seeds until all are very soft.  The final consistency should be of a thick soup

Symptoms: fatigue, weakness, soreness in low back and knees, feverish sensation on the palms and soles, a cold sensation on the backs of the palms and soles, a pale tongue, and a deep fine pulse

Recipe: Walnut and black bean porridge - Wash 50g black bean and 100g millet. Cook it with 30g walnuts and water until the consistency is thick and all the ingredients are cooked well


Sources: http://bit.ly/1LwljDO, http://bit.ly/1LwlrDj

Below is a recipe to bring your body to balance in autumn. These foods will strengthen your immune system as your body becomes more susceptible to illness with the changing weather. 

Butternut Squash Soup

• • 1 large butternut squash
• • 1 medium onion
• • 2 cloves of garlic 
• • 1 stalk of celery
• • boiled chicken meat
• • salt, pepper, cinnamon, nutmeg 

If you have a blender, blend the squash until smooth for a puree-style soup. If not, you can chop up the squash instead. 

Begin by chopping up all ingredients and boiling the squash in a large pot. After the squash is mostly cooked, add the vegetables and chicken to the pot. Simmer the soup for a few minutes. When the soup is done, add spices as desired. 

Butternut squash soup is not too difficult to make and contains nutrients like vitamin A to help protect your body from the upcoming flu and cold season. 

Cinnamon and Nutmeg are also important herbs in the Chinese pharmacopeia for combating dampness, cold and stagnation. Adding these herbs helps the body transition to the colder damper weather in a dynamic healthy way.  Try it out and see what you think. Send pictures!!

Sources: 

http://www.chinahighlights.com/travelguide/chinese-food/medicinal-cuisine.htm

With autumn approaching and the beginning of the yin cycle, the energy of plants is moving down into their roots, helping the body become aware of the energy of the season. This season is a time for the body to begin gathering energy for the colder months to come. 

The lungs and large intestine are the organs associated with fall. The lungs are responsible for the circulation of Qi (the body’s natural flow and circulation), and are also very susceptible to cold and illness. For this reason, it is important to stay healthy and warm during the season. If the Qi circulation is weakened, muscles will not be able to warm the body properly. 

Autumn Foods:

Vegetables of autumn like carrots, sweet potatoes, spinach and kale can help purify and protect your body against free radicals. These color-rich vegetables are packed with beta-carotene, which then turns into vitamin A. Vitamin A is essential for our immune system, especially as the cold and flu season rolls in. These vegetables can also strengthen your lungs and large intestine to fight illness. 

Vegetables to cook with: 

• ● carrots
• ● winter squash
• ● pumpkin
• ● broccoli
• ● parsley
• ● kale 
• ● turnip greens

Autumn weather becomes more yin, calling for warming dishes. Foods to cook that are in harmony with the season include more sour foods, as well as foods rich in protein and fats.

Sour/pungent foods to cook with:

• ● sourdough bread
• ● sauerkraut
• ● adzuki beans
• ● yogurt
• ● rosehip tea 
• ● ginger
• ● garlic 
• ● horseradish

Some find it hard to let go of summer, with the longer days and warm air transitioning into the crisp and shorter days of fall. Acupuncture not only helps the body physically, but mentally as well. Fall is a great time to see an acupuncturist as your body and mind adapt to the changing of the season. 

Give your acupuncturist a visit to prepare for the new season ahead and to stay in good health!

Sources:

https://www.acufinder.com/Acupuncture+Information/Detail/Enjoy+the+Energy+of+Fall+Autumn+and+Traditional+Chinese+Medicine
“Practical Chinese Medicine” Penelope Ody

The old addage “you are what you eat” really is true.  I don’t know if you recall the big stories that hit in 2007 about mass spectrometer analysis of human hair, but if you do you will recall that if we are what we eat, in the US we would mostly be Corn and Soy. In fact, a 2007 CNN story revealed an average of 69% of our hair in the US is derived from corn!  Compare that to an Italian’s hair at the same time - 5% Corn.

Granted, in Italy today things are changing as young people shift away from their native Mediterranean diet, but what are we seeing today? More Diabetes, Obesity and Heart Disease - go figure…

Corn is not the killer, mind you, and neither is Soy but these mass spectrometer results reveal how insidious fillers are in our food - we give corn and soy to chickens and cows as feed and we use corn as a sweetener in almost every candy and condiment on the US market.  Pick up a package of almost anything at your local grocery, read the ingredients and you’ll see - corn, corn syrup, soy - almost always in the first line or first 3 ingredients.

Luckily, however, we are awash with choice and if we can adopt the idea that food is medicine and perhaps apply a little of the K.I.S.S. principle (Keep It Simple, Stupid) to the way we eat, a few small shifts can go a long way towards optimizing your health and wellness.

I personally believe in an 80/20 principle when it comes to eating - if you can do great 80% of the time, you can relax 20% of the time and you’re going to be just fine. Now if you are eating a special diet to cleanse or heal, you must be strict and aim for 100% but hopefully you are eating to heal for a specific reason with a limited time frame and can relax somewhat (food sensitivities excluded) after a 2-4 week period.

So, that said, here are 9 general principles that will help you shift your diet to a healthier place:

• Avoid packaged foods - Packaged foods have unwanted fillers so keep them to a minimum in your diet
  
• • Replace them with whole fruits, vegetables and nuts
    
• Avoid Simple Carbohydrates - Simple carbohydrates (like white rice, white bread) become sugar in the body, spiking your blood sugar, getting packed away as fat and taxing the pancreas
  
• • If you do eat them, combine simple carbohydrates with fats, proteins and fiber to stabilize your blood sugar as fat, protein and fiber take 2x as long to digest
    
• Try to get 5 servings of fruits and vegetables in per day - it will maximize your nutrition and fill you up!  At least ½ of these should be GREEN
  
• • If its hard to get enough green foods in particular, try a green smoothie or a green food drink or supplement.  Not only are green foods highly nutritious, they are also alkalinizing to the body which can improve immunity.
    
• Drink ½ your body weight in ounces in water per day - a well hydrated body is high functioning body!
  
• Replace refined sugar with honey, xylitol or stevia - refined sugar is like eating or drinking inflammation and is a huge contributor to heart disease, diabetes and obesity.  Try to keep it to a minimum in the diet - reserve it for special occasions and holidays!
  
• Watch portion size - remember a deck of cards is one serving of meat!
  
• Replace some meat with vegetarian meals - its old news now that meat-heavy diets tax our planet and our food resources as time goes on and world populations increase.  In Chinese Medicine, balance is key and eating some meat is recommended, but here in the West we tend to overconsume.  Partake in Meatless Mondays or devise another tradition you like to remove some animal protein from your diet - your body and the planet with both thank you!
  
• Eat fish! Its a lean protein with heart healthy benefits, definitely a go-to choice.
• Consider Intermittent Fasting - If you tend to eat emotionally or like rich foods in particular, intermittent fasting can be an excellent way to stimulate the metabolism, control caloric intake and still be able to eat what you love.  The health benefits of intermittent fasting are very interesting, and its been touted as a research backed health movement in Europe for some time.  Check out this blog post I wrote about it previously for more information.
  

Truly, what all the above amounts to is eating simple - its a very Chinese Medicine based principle.  Simple, natural foods in reasonable amounts will serve you the best.  Make vegetables the base of your diet, and let everything else be an additive.  

Then, if you are what you eat, you won’t be corn or soy anymore, you’ll be you!  A beautiful balanced healthy you.  And it WILL show - in my Facial Acupuncture sessions I always include a lot of diet and nutrition counseling as well because truly, how your skin looks is about 85% what you eat, how you live your life, how you hydrate and how your genetics have lined you up.  Its about 15% everything on the outside - that is why Facial Acupuncture treats the whole body, not just the face.  Some more food for thought!

If you’re looking for more resources about food and diet, check out these books - they are some of my favorites that I always keep on my shelf and home and recommend to others.

Until next time,

~Rebecca

healthy eating habits, healthy fasting, healthy eating tips

Elimination diets are something I recommend to many of my patients, and, as someone with food allergies myself, something I am intimately familiar with.  The thing I really love about elimination diets is that once you go through the process of food allergy elimination and reintroduction for testing, you have a very clear visceral understanding of how any particular food allergy affects you.  You know WHAT the allergen is, you know HOW it affects you personally, and you know HOW LONG the reaction lasts for.  Then you get to choose - you can eat the allergenic food and suffer, or you can avoid the food and feel well.  

Completing an elimination diet and finding no food allergy triggers can seem anticlimactic, but is equally good information.  If nothing shows up positive, you know that food is not the issue and you can cross that possibility off your list and move on to other interventions - herbs, supplements, acupuncture, pharmaceuticals - whatever is appropriate for your symptoms and your case.

In short, a healthy elimination diet is a powerful tool for understanding your symptoms.  It can rule food allergies out as a problem, or it can give you control over your symptoms by understanding a food allergen and being able to make choices based on that knowledge.  No medications, no supplements, no interventions - just choice.  Powerful, simple, effective.

The symptoms of a food allergy can be quite broad.  They can include a wild array of things including but not limited to:

When you are constantly eating foods your are allergic to, there are a couple of things going on in your body.  First - you have inflammation.  There is a constant war being waged inside and inflammation is the result.  Since the fight is constant due to repeat exposure, however, your symptoms might seem mild though consistent - some symptoms are due to the battle, some symptoms are controlled by the battle - you can’t really tease them out.  

Second - you release endorphins and you can crave the allergen because your body is in pain.  The constant battle between allergen offender and immune system defender is invasive.  Your body releases endorphins to blunt the pain of the invasion, so you can actually crave the thing you are allergic to because of the mini high the battle produces. 

An elimination diet stops the war by removing the offender so the defense can rest.  The inflammatory response calms down, the endorphin release returns normal, and you find a new baseline.  When you test the allergen, therefore, the defensive walls are down.  When first contact hits, your body has to mount a larger response and you feel more of the symptoms related to that specific allergenic food (the troops are sleeping and have to wake up AND defend the walls of the castle, takes more energy).

Yes, this means your reaction seems more severe but actually it isn’t - you just feel more of it because you are starting from calmer baseline.

An elimination diet is something you can do on your own - you do not need supervision, though it is ideal to work with a naturopath or an acupuncturist so you have someone to come to with questions.  Acupuncture can also help calm down your reaction to any specific allergen so you recover faster.

You can link to a PDF of my elimination diet instructions using the button below, as well as the Thorne Mediclear Patient Guide which outlines a broader elimination diet, as well as the use of detox supplements like Mediclear and Nutriclear which can help you cleanse the gut a little faster.

If you’re curious about knowing more, you can comment here and I’ll respond as quick as I can.  You can always book a free consult or a full session online if you want to try it out or email me anytime.  Thanks for tuning in! 

Until next time,

~Rebecca