Herbal supplements often make the news, and the big splash back in November about many supplements not being what they seem was something natural medicine practitioners have been aware of for some time - that manufacturer makes a BIG difference. Herbs and supplements can be of amazing benefit to your health IF you take the right ones, in the right dosages from the right manufacturers. This is one of the number one reasons you should consult with an Acupuncturist, Nutritionist or Naturopath to make sure you are getting the best herbal supplements and that your brand choice is safe and reliable. I myself don’t let a day go by without taking herbs and supplements. As a busy mom of two, a business owner, and a caregiver for my mom who lives with us, I have to keep my nutrition tip top to be able to care for my family. Being so busy, however, I often eat on the go due to my responsibilities. Ever seen “A Christmas Story” with the scene around dinner where the mom is feeding everyone and can’t get to the table herself for a hot meal? Yeah, that’s me. Herbs and supplements are my insurance policy so that even when my dietary choices aren’t on par due to time and circumstance, my body is still getting the nutrients it needs to stay healthy and strong. When my dietary choices are on par, herbs and supplements are an important piece of my preventative medicine plan. I take a moderate list of things - multivitamin, fish oil, B complex, vitamin D, probiotics, green food supplement and a Reishi Mushroom complex. I recommend a similar combination for all my patients as part of my All Ways Wellness program, but I know this quantity feels like a lot to some people. That’s why I wanted to share the top 3 herbal supplement I believe can make a significant difference in your health. The Top 3 Herbs You Should Have Right Now:
These are my top three herbal supplement tips. Vitamin D for immunity, Reishi for health and longevity, Isatis for anti-viral cold and flu prevention. For the best most personalized recommendations, you should always see a provider, but if all you do is adopt these three additions to your regime this year I guarantee you will improve your sleep, energy and immunity towards a happier and healthier 2014. Until next time, ~Rebecca Its the first day of the new year, a time when many of us take a moment to review the past, take stock of the present and make plans for the future. New Year Resolutions about health and fitness are the most common resolutions made in the New Year, so I thought today I’d offer some Chinese Medicine based advice. This year, resolve to look at your wellness differently by taking a preventative approach. Think beyond what you can do get well - resolve to achieve wellness and stay there. With over 3,000 years of data on achieving and maintaining wellness, Chinese Medicine is the perfect method to help you reach your health and wellness goals in the New Year. East and West - Different Perspectives on Wellness You have to realize that paradigm of Chinese Medicine is quite different from Western Medicine. Traditionally thousands of years ago, the neighborhood Chinese doctor got paid on a retainer to keep you well. If you got sick you actually stopped paying the doctor until you were well again! Can you imagine if medicine still worked this way? When most people think of Chinese Medicine compared to Western Medicine, the first thing they think of is needles and Qi; that Chinese Medicine is an energetic medicine while Western Medicine is a scientific medicine. I believe this long standing focus on preventative medicine and wellness, however, is actually the most fundamental difference between the two. These differences actually make Chinese Medicine and Western Medicine work very well together. Even though Chinese Medicine developed thousands of years ago to be very complete - I can actually treat everything from acute injury and infection to colds, back pain, headaches and more - Western Medicine is much better at treating acute problems. I really don’t want someone to show up broken and bleeding in my office because I’m just not going to be able to patch them up as efficiently or effectively as an ER doctor. If you have chronic back pain, knee pain, headache, menstrual issues, or you’re just looking for help maintaining health and wellness - I’ll most likely be able to help you more effectively and naturally than your average allopathic doctor. In this way, East and West make a fantastic team and I always love the chance to work with my patient’s physicians. Wellness in the New YearChinese Medicine has very subtle diagnostics for assessing health. The color and coat of your tongue, the quality of the pulse in different positions, the health of your digestion and the quality of your sleep. All this and more ads up to create a physical and energetic picture that gives clues to your constitutional strengths and weaknesses. Chinese medicine works to keep everything in balance together to get you well and keep you there.
If you’re making resolutions about your health in the new year, consider adding Acupuncture and Chinese Medicine into your plan to help you achieve and maintain optimal wellness. Whether you are dealing with chronic pain, recovery from an acute illness or surgery, or just trying to stay at peak performance for your sport, I’ve got a plan that will work. The frequency and duration of treatment are unique for every person, but an average course of treatment is once a week for 4-6 weeks to start and then we reassess. For general health maintenance I always recommend treatment once a month along with considering herbs and supplements for health and wellness, such as those in my All Ways Wellness program. Free consultations are always available. Book online 24/7! Wishing you Health and Wellness in the New Year! ~Rebecca In Chinese Medicine Winter is dominated by the Water element which governs the Kidneys and the Bladder. The transition from one season, or element, to the next is the most delicate time for your health and the time when the most care needs to be taken if you want stay well. This last week before the official start of Winter, therefore, is an especially important time to be minding your Winter health P’s and Q’s if you want to avoid winter colds and flu’s. Fall, the season we are leaving, is dominated by the Metal element which governs the Lungs and the Large Intestine, so we are currently leaving the Metal season and moving into the Water season. The Lungs are connected to the skin in Chinese Medicine while the Kidneys are connected to the ears. If either organ is having trouble energetically with the seasonal change, viruses that include skin rashes and ear symptoms are more likely to be present. Its especially important, therefore, to take care of both of these energetic systems right now, and I’m happy to provide you with some acupuncture tips on staying healthy through the change of seasons! Acupuncture Health Tips for Staying Well into WinterStaying well through the transition of seasons is dependent upon caring for both the Metal and Water elements in the body, primarily the Lungs and Kidneys which are the Yin or “substantive” organs in the pairs listed above. A few simple tips can go a long way to helping you maintain the best health possible as Fall makes its final turn to Winter this week:
Remember that a little bit goes a long way. Try to incorporate one of two of these tips into your regime the next few weeks and give yourself a great immunity boost as the weather turns. Happy Winter Solstice! ~Rebecca As a Licensed Acupuncturist with a degree in Traditional Chinese Medicine, acupuncture treatment is a central focus of my practice. One of the most common questions a new patient asks beyond “does acupuncture hurt?” and “what can acupuncture treat?” is “how can acupuncture help me?” This question is so common that today I’m going to do my best to answer it for some of the more common complaints I see in the treatment room. Its important first to realize that 3,000+ years ago, acupuncture and Chinese medicine were the only medical options available in China, and therefore they were used (and still have protocols today) to treat everything from colds to acute infections, back pain, and more. With the advent of modern medicine, it is clear that some things - especially anything that would warrant a trip to the ER - are best suited to Western medical treatment while other things are treated very successfully and naturally by Acupuncture and Traditional Chinese Medicine. Here is a short list of some of the ailments best suited to acupuncture treatment:
There’s quite a bit more, but these are most common ailments I see in my clinic. The top two complaints I see are Pain - especially Neck, Back, Knee and Auto Accident Recovery - and Women’s Health Issues. How Can Acupuncture Help My Pain?The benefits of acupuncture for pain treatment have been widely researched and show that acupuncture can cause the body to release pain-relieving endorphins and cause the brain to change the way it perceives pain by changing opiate receptor sites. Neither of these completely explain all the benefits of acupuncture, but acupuncture has received endorsement from the National Institute of Health for pain treatment. Acupuncture uses hair-thin needles strategically placed along meridians and around the site of pain or injury to balance the meridians. When we balance the energetic body, the physical body follows suit finding a physical state of balance to match the energetic one and in so doing returning the body to a pain free state. Even when meridians, or energetic channels, are treated locally, the whole meridian from its branches connecting internal organs all the way to the skin layer are affected. This means that the benefits of acupuncture are widespread - not only will acupuncture treat and resolve the pain, but it will also balance the body on a deeper level in order to maintain the pain free state. Many other things are improved as a by-product of acupuncture treatment such as enhanced immunity and stress reduction - two of the most common acupuncture side effects. This is true for any type of pain, but is especially successful in treating auto accident recovery. After even a minor car accident, your body is in a state of distress - whiplash, rib subluxation, back spasm. You can also suffer from high stress associated with dealing with the aftermath of an auto accident such as managing multiple appointments and dealing with insurance claims. Acupuncture will treat the physical pain - relaxing muscles, moving stagnation, decreasing inflammation - and also the stress and physical effects of the trauma such as insomnia and anxiety. How Can Acupuncture Benefit Women's Health Issues?The same is true in the treatment of Women’s Health Issues such as PMS, menopause and infertility. Not only can acupuncture balance hormones and reduce cramping, irritability, insomnia, hot flashes etc., but it can also help reduce the stress and anxiety associated with difficult or irregular menstrual cycles. Indeed, I’ve seen patients with Polycystic Ovarian Syndrome who haven’t had a regular cycle or unmedicated period in a decade return to normal cycles in as little as 3 months using acupuncture and herbal treatment alone. How Can Acupuncture Help Me?So the short answer to the original question, “How Can Acupuncture Help Me?” is that it can help you by balancing your meridians. This resolves both physical and energetic imbalances which can relieve pain and hormone irregularities. Common acupuncture byproducts include stress reduction and immune enhancement so acupuncture can benefit you on many levels, even ones you may not be actively seeking assistance with. Once balanced, acupuncture can help you maintain a healthy state for years to come.
If you have questions or want to know more please don’t hesitate to contact me or book a free consult anytime! ~Rebecca “Breathing in, I calm body and mind. Breathing out, I smile. Dwelling in the present moment I know this is the only moment.” This is one of my favorite quotes from Thich Nhat Hanh, a Vietnamese Buddhist Monk and author of many volumes on applying Buddhist philosophies to life. It also illuminates one of the key features of acupuncture that I think people who haven't experienced it often don't think about - that one of the most important parts of an acupuncture treatment is just resting on the table and letting the needles do their work.
Its rare that we take time out to just "be" and dwell in the present moment like the little mantra above suggests. Acupuncture treatment forces us to take that time, because for the 20 minutes you are on the table there is nothing you can do but breathe deep and be present. Breathing deep and being present can calm the autonomic nervous system - like the woman in this Wall Street Journal video mentions - and acupuncture enhances that effect to calm the heart rate and respiration as well as your stress and anxiety. This makes acupuncture an excellent tool for stress relief. So if you're looking for a good de-stresser before the holidays, think about getting in for treatment sooner rather than later and even if you can't make it in for treatment, I hope you like the quote above and think about using it as a meditation mantra the next time you get a few quiet moments to just be! For those of you that don't know what Diastasis is you're lucky, and probably represent a majority. If you DO know what Diastasis is I am happy to report a viable, successful and research proven approach to recovery that I can now say I have experience with myself! Its called the Tupler Technique and I'll tell you a little bit about it and the acupuncture and supplements I am combining it with to aid in recovery. Before I get to that, however, let me explain what diastasis is and why I am dealing with it. What is Diastasis?Diastasis is separation of the abdominal muscles, the Rectus Abdominis specifically. It happens most commonly in women post partum though it can happen to anyone male or female for a variety of reasons. The linea alba (as in the picture at left) is the connective tissue that holds the rectus abdominis together and everyone has a gap of about 1 finger width between those muscles. If you lay down and lift your head off the bed/floor with your fingers on your midline you will feel your rectus abdominis lift on either side of your finger and you can measure that gap yourself. If you have more than two finger-widths between your muscles at any given point from the ribcage down to the pubic bone, you've got a diastisis or a larger than normal gap that may need repair. Very large diastasis' can be healed surgically, but it is always recommended to start with a rehab program before you pursue a surgical option. Rebecca's JourneyI developed a small diastasis during my first pregnancy, and having a C-Section delivery after 36 hours of labor only made it worse. Luckily for me, it was small and healed on its own with little to no intervention on my part. Fast forward two years later to another labor and deliver (successful VBAC, woohoo!) leading to another diastasis. While recovering from a vaginal birth is much easier and quite preferable to C-Section recovery, I had a 2 year old son at home who was 35 pounds and wasn't going to stand for not being carried around by mama. I did my best with posture and position, but I lifted my son daily and often and he was FAR beyond the 10 lb weight limit my midwife attempted to impose on my postpartum. With a belly still stretched from pregnancy, this gave my abdomen no chance to heal and the result was a diastasis almost 5 finger widths across at my belly button a year later that was not going to heal on its own. So here is a picture of my diastasis belly before I started the Tupler Technique program: (Yes, I'm in my pajamas, wasn't really thinking about sharing the photos when I took the picture…) As you can see, the top of my belly button kind of protrudes a little bit. I used to have a true "innie" before, and above my belly button is this strange pouch that I assure you I didn't used to have. This is me comfortably back to pre-pregnancy weight, fyi. The crazy thing is that when I would tense my stomach muscles or try to suck them in, I would still have that strange upper belly bulge. After I ate it would stick out even more like my stomach was physically protruding, and I was experiencing some regular back pain from the abdominal weakness. Not fun, folks, not fun. I waited until the weather got a little colder here in Portland because the Tupler Technique involves exercises, movement modifications (sitting, standing correctly etc) and wearing a specialized splint (read "girdle") to physically hold the separated halves of the muscle closer together so the connective tissue in between has a chance to shorten up without being overstretched again and again. The splint is thick and heavy and warm and I knew I couldn't wear it in the summer months. Okay, so now I am 3 weeks into the process and here is what my abdomen looks like: I haven't weighed myself but I think I have gained some weight - the program involves NO EXERCISE aside from brisk walking until you get farther along so you don't risk stretching your tenderly healing connective tissue, and since I live on spinning and aerobics this is affecting me quickly. Still, I know the wait will be worth the reward and that I can lose what little I might gain in a few more weeks with focused effort. You can see the splint marks there on my abdomen, but I am very impressed with the results thus far and feel very confident that my tummy will go back to its previous diastasis-free state once I am done. I've already had to order a second splint in the smaller size this week because my abdomen has come together so much that the arms of the splint wrap all the way around to my back, where they used to wrap only to my hips just a few weeks ago. To make it to 6 weeks and beyond I will therefore need a smaller one. I know my success is also due to the added alternative medicine steps I am taking to give my body the best chance possible to heal. The full Tupler program is actually 18 weeks if you stick with it religiously. It takes a minimum of 6 weeks for your transverse abdominis muscle (your internal muscular girdle if you will) to strengthen enough to start supporting you appropriately and for the connective tissue to heal enough to hold well, so depending on the severity of your diastasis you may be able to shorten the term of the splinting, but it is recommended to go a full 18 weeks if you want the best results from the program. Rebecca's Diastasis Rehab ProgramThree weeks in and 9-15 to go depending on my perseverance, and here is what I am doing to heal my diastasis on all fronts:
The Tupler Technique program also called "Lose Your Mummy Tummy" can be ordered on Julie Tupler's website - she is the RN who developed and did the research to prove its effectiveness. If you have a severe diastasis it is highly recommended to work with a certified professional to get sized right for your splint and have help with the exercises. You can find a list of licensed therapists on Julie's website. Here in the Portland area, the "Tummy Team" is the best known group who specialize in diastasis though I don't know that they are actually Tupler certified. I freely admit that I ordered the kit and have been pursuing it on my own. My body awareness is fair and I have a physical therapist husband at home to assist me, so I feel confident in my ability to follow the directions of the program without going to the Tummy Team myself. Next, on my program above is Acupuncture focused on the Dai Mai along with Chinese Herbs appropriate to my pattern, and I'll tell you a little more about that. According to TCM theory, connective tissue weakness is related to blood deficiency and weak Liver function. Indeed, Blood and Yin are deeply depleted in pregnancy and birth due to the needs of the fetus and the challenge and vigor of labor. I always recommend women eat chinese herbal soup or congee post partum to help rebuild their Qi and Blood post partum in addition to getting regular Acupuncture. For Diastasis specifically, it is important to focus Acupuncture treatment not only on the Liver and Spleen to help tonify and build blood to strengthen the connective tissue, but also on the Dai Mai a.k.a. the Belt or Girdle channel (as seen at left). This is an extraordinary meridian that encircles the waist exactly where the worst of a diastasis is found, and the presence of a diastasis means a weakening or disruption of proper Qi flow in this meridian. Like the Transverse Abdominus muscle - the only muscle that encircles the waist, the Dai Mai is the only channel that travels horizontally across the body instead of vertically. This means it has a very difficult job to do and it must do this job alone - just like the transverse abdomens! Chinese Medicine is also hallmarked by what is called "syndrome differentiation" which translates as individual treatment for individual needs. I have an energetic baseline of Spleen and Heart Qi deficiency with Dampness so I am taking herbal tonics specific to this pattern and I believe treating my constitution this way is further helping me to recover and rebuild well. The western nutritional supplements I am taking are a basic protocol I recommend for everyone - multi vitamin and fish oil/EFA in particular, B vitamins, green food - with the Ligaplex which is a whole food supplement specifically for ligament and connective tissue rebuilding and repair. Standard Process supplements are very tried a true - a company from the 1920's with a strong track record of success. I have taken the Ligaplex before for heart palpitations related to leaky (weak connective tissue) heart valves and found it helpful. Indeed, my regular heart palpitations related to a congenital murmur have actually decreased over the past 3 weeks as well. The result so far is what you see in the pictures above - at only 3 weeks in my abdomen is drastically changed, and my back pain is also gone. How much the back pain is gone because I am effectively wearing a brace 24/7 and how much it is gone due to strengthening is yet to be seen, but I can tell that my transverse abdominus is noticeably stronger, so I am hopeful that the weak-ab related back pain is going to go away as well as my "mummy tummy" as part of this process. I hope I will make the full 18 weeks of splint-wearing but I am not sure. It already feels tedious to wear it and dress around it, and my abdomen is healing rapidly, so my goal at this point is to make it to 12 weeks and then reassess. Even if I don't wear the splint 24/7 anymore I will definitely continue with the increasing transverse abdominus exercises for the full 18 weeks. Julie Tupler has a saying that "every belly should be checked" and as I move ahead with this process, I think she is right. Even if you don't have a diastasis, learning to do these kinds of transverse abdominus exercises and learning to engage that muscle consciously during all strenuous activity is very valuable - I can already tell that my back is much safer for learning to use my abdomen this way. I feel very confident recommending her program and I will definitely be educating more of my pregnant and postpartum patients about it as time goes on, because even a mild diastasis deserves care and attention. After all, all mom's want to be able to lift and carry their children safely without compromising their backs and essentially, that is what this program will allow you to do - for as long as your children let you pick up and cuddle them! As I continue with this journey I will post about it more, and if you have any questions or know someone who might have a diastasis or is struggling to heal a diastasis, please send them my way. I would be overjoyed to help other people heal from this uncomfortable weakness and learn how to "lose their mummy tummies!" Until next time, ~Rebecca Mint is known by the Chinese name Bo He [pronounced Bu-o-uh Huh] in the Traditional Chinese Medicine Materia Medica. Bo He is very common in the Pacific Northwest and many of us have probably pulled it up as a weed or used it in various dishes. Did you know it had medicinal properties? As a lightweight, acrid and aromatic herb, it helps move and disperse “pathogenic factors” which contribute to colds, flus and allergy symptoms. Bo He can also move Liver Qi for reducing stress and pain. Here is a summary of Bo He’s actions and indications in Chinese herbal medicine: Bo He; Herba Menthae: Channels Entered: Lung, Liver Temperature/Flavor: Cool, Acrid Functions/Indications:
Energetically it enters the Lung and Liver channels and is cool in nature, and since it is lightweight, it rises to the orifices clearing stagnation from the head and eyes in particular. This means peppermint as part of an herbal decoction, or as plain old peppermint tea, is especially useful in relieving head and eye symptoms associated with colds, flus and allergies. Also, since Bo He enters the Liver channel as well as the Lung, it can also be used to alleviate “Liver Qi Stagnation” which can manifest as abdominal pain and distention or as STRESS - a feeling that you are stuck, trapped or overwhelmed by life. By freeing your Liver Qi or energy you can relieve some of this tension to help balance the emotions. If you are using fresh mint from your yard simply pick the plant and boil it in water for 10-15 minutes to make a tea. You can also focus your decoction by using different parts of the plant as well as some simple additions - the leaves enter the Lung channel more readily for cold and flu symptoms and the addition of Chrysanthemum can help, while the stems enter the Liver channel more readily for abdominal discomfort and stress. Here, some fresh ginger and orange peel can focus the stress and digestive functions So the next time you're feeling a little overwhelmed by life, try lifting your spirits the Chinese Medicine way - with a little mint tea! Until next time, ~Rebecca Wow, what a week its been - opening of the Health Care Exchange sites, government shut down, a new hurricane?!! Eventful to say the least. Despite the brouhaha, the Affordable Care Act is in effect NOW and new plans are ready and available for review and enrollment. It is a landmark for our nation and fundamental shift to the way we approach health care in the U.S.. Despite the glitches and kinks, I can't help but be excited about what is to come. 10 Essential BenefitsWith the Affordable Health Care Act EVERYONE has access to quality insurance that covers the basics, and "the basics" refers to 10 categories must be included in every plan nationwide:
What exactly is included in these categories is slightly different state to state, however. In Washington these essential benefits include ACUPUNCTURE, 12 visits a year in fact. This means ALL PLANS be they individual or group that are purchased in Washington state will include Acupuncture benefits. How awesome is that? In Oregon the essential benefits category inclusions do not include Acupuncture specifically, so I've done my best to review the Individual and Family plans available in Oregon to give you a quick list of which plans include Acupuncture towards helping you choose the best alternative care benefits available. Group plans will be subject to employer review and approval so I have not combed through those here. If you are insured through your employer, however, and will be having a coverage switch in the coming year, I highly recommend you tell HR that you would like Acupuncture benefits included in your package if at all possible. Acupuncture is usually bundled with Chiropractic and Naturopathic care, as well as Massage in some cases, so advocating for alternative care coverage will help you get the best wellness maintenance and stress reduction treatment options out of your new benefits. Oregon Individual & Family Plans Covering Acupuncture in 2014Many of the insurance websites have been having glitches with the high volume of traffic this week, and some sites just don't list every benefit online, so my list isn't perfect but its as good as it can be in this time and place. Here, therefore, is a list of Oregon Individual and Family Plans currently including Acupuncture coverage:
If your insurer isn't listed, don't worry. Remember that this is a review of Individual and Family plans only and does not include group insurance plans many of which will have options to include Acupuncture and alternative care through your employer. You can review plans and get quotes through the exchange websites here: Rebecca Accepts Insurance!Want to make sure treatments at All Ways Well are covered? They are! I am a preferred provider with all the networks listed above except for OHP. Stay Tuned! Until next time.As further information about alternative care under the Affordable Care Act is available I will endeavor to keep posting updates on my blog so please stay tuned. If you have questions about your care or coverage and treatment at All Ways Well please don't hesitate to contact me via email anytime.
Have additional questions you'd like answered that I can help with or resources you need help finding? Just ask in the comments section below and I'll be happy to do my best to help you. Yours in Health, ~Rebecca As I mentioned a few weeks ago, a recent OPB special sparked my interest in Intermittent Fasting for health and I've been experimenting with it and learning more about it. In the special, Michael Mosely ended up fasting 2x/week, and by fasting I mean eating only one meal a day, and derived and maintained some amazing health benefits. I'm still in the trial phase myself and once I get a little further along with my journey, I'll report in about it - I promise. My continued research brought me to some great articles by Dr. Mercola - hence the YouTube video presentation above. Dr. Mercola has done a great job gathering recent research on Intermittent Fasting and putting it together in an easy to understand collection in the article linked to this presentation. Intermittent Fasting - a great tool for overall healthIntermittent Fasting involves not eating on a regular or alternating basis for anywhere from 6-36 hours at a stretch. Different types of intermittent fasting are better for different people and different lifestyles. The Michael Mosely OPB special examined two different types of intermittent fasting - prolonged fasting for 3-4 days on a monthly basis and alternate day fasting where you eat one meal a day every other day, or 1-2x/week. Dr. Mercola's site gives research based evidence for 4 different types of fasting as listed here: Variations of Fasting The above information is quoted directly from Dr. Mercola's website HERE.
The simplest method I think most people could incorporate into their lives with ease is probably the LeanGains method which basically involves (on the eating side alone, not the exercise piece of course) skipping breakfast. Stop eating at 8pm and don't eat again until noon or later and voila - you've participated in intermittent fasting. Recent research on intermittent fasting is extremely compelling. Take for example the study by Dr. Mark Mattson, Senior Investigator for the National Institute on Aging published in the International Journal of Obesity in 2011 which found that intermittent fasting was just as effective as regular caloric restriction for weight loss and slightly better than regular caloric restriction for reducing insulin resistance (i.e. reducing likelihood of developing Diabetes). In summary, the participants in this study showed improvements in
All of these are pretty compelling reasons to skip breakfast, but skipping breakfast goes against all previous medical and nutritional guidelines. I mean who hasn't heard that "breakfast is the most important meal of the day" before? Well, according to this research, that may not be the case. In fact, skipping breakfast could be one of the simplest things you can do to improve your overall health and longevity. Who knew? Of course you don't have to skip breakfast to participate in intermittent fasting - as listed above there are many different ways to do it, and even the "skipping breakfast" LeanGains method essentially involves only eating for an 8 hour stretch, and it can be any 8 hour stretch including or not including breakfast. If you're curious about trying it I recommend you review the information on Dr. Mercola's site as well as Mark Sisson's website which probably has the most detailed information about how to actually go about it. If you have Diabetes, Hypo or Hyperglycemia or are nursing or Pregnant, it may not be the time to investigate this type of lifestyle choice, but it never hurts to read up and learn more or consult a health professional if you are interested. I'll be reporting in about my personal experiment in a few more weeks here, so stay tuned for more information on an Acupuncturists Journey into Intermittent Fasting for Health and Longevity coming soon! Until next time, ~Rebecca September is National America On the Move Month, hooray! So its time to get off your duff and get moving while the Fall weather still provides some fair weather days to do so. America On the Move, a nonprofit organization dedicated to helping Americans lead healthier lifestyles, is the unofficial sponsor of this event and while their website isn't perfectly user friendly, it does allow you to track your activity, set goals, participate in social media community and browse a list of articles to help you learn more about eating well, staying active and making positive lasting lifestyle change. They have a great list of 100 ways to add 2000 steps to your day HERE and its surprising how little it can take. Did you realize that an extra 2000 steps will burn at least 100 additional calories? That might not sound like much when your average restaurant meal in the US is 1,000 calories, but hey - that's half a nonfat latte and every little bit really does count. An extra trip encircling the grocery store as you shop for dinner, using the bathroom on the far side of the building at your office (if there's more than one) taking the stairs - everything adds steps, burns calories and keeps you moving leading to healthier you. Lifestyle Change - its a journeyI personally find that lifestyle change towards lasting wellness is a journey. Sometimes you are motivated to change your diet, your exercise habits, the way you mentally process stressful situations, and sometimes you feel like you are struggling and slogging along. As someone who has battled an eating disorder and weight issues, I know it isn't easy and depending on the month and the day, I still struggle myself. I remember my mom always used to get mad at me as a kid (or teen...) if I used the word "just." She could never agree with the Nike slogan, because to her saying "just do X" or "lets just have..." was grossly inadequate for all the steps and stages of any given activity. As a kid, this lead to many mother daughter arguments, but as an adult I see her perspective. Even fixing a simple one pot dinner involves shopping, cutting, chopping, measuring - with two kids hanging on my coat tails, my mom to care for and my solopreneur Acupuncture practice - I often agree with my mom that there is no "just" anymore. At the same time I recognize that the Nike-ism "Just Do It" is a state of mind as much as a call to action. When stress and overwhelm get the best of me I feel like everything - even taking a 10 minute walk - is impossible, but when I can take a deep breath and *be* in the moment, I see that everything that needs doing is just another step, and I can only physically do one thing at time anyway. Every step brings me one step closer to whatever my goal is - be it dinner or exercise or bill paying or anything else - and that is all I need; to keep making measured progress and to recognize it as such. I think the hardest part of any lifestyle change journey is managing those times when you find yourself in the valley, when stress and overwhelm make it feel impossible to "just do" anything. Those are the most important times to have your best wellness tools handy - to keep that (acupuncture!) appointment for self care, to decide the dishes can wait in favor of a walk or some meditation or a few yoga sun salutations. Make Your Self Care Tools More Readily AvailableIf you have a hard time accessing your tools - the self care interventions you know you should do and could do easily if you *just* stopped and did them - make them a little more readily available. You can do this by programming a daily reminder in your phone during the most stressful time of day that tells you to BREATHE or reminds you to schedule self care time. You can keep a white board or bulletin board in a prominent place in your house where you post cards or pictures of 10-15 minute self care activities to remind you of things that are easy to do, or find an app for that!
My favorite app is GPS For the Soul by the Heart Math Institute. It uses the camera to track heart rate and gives you a check in with your stress level, and then you can chose any number of short guided meditations and timed breathing exercises to help you calm down and refocus in the moment. Its a simple thing, but sometimes simple works best. In fact, I am going to make sure to use that app myself today just to check in because you can never do too much to keep yourself on track with decreasing stress and maintaining wellness. Until next time, ~Rebecca |
AuthorsRebecca M H Kitzerow is a Licensed Acupuncturist practicing in La Center, Washington. With over a decade of experience she has won 10 Nattie consumer choice awards from Natural Awakenings Magazine since 2014. Archives
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