Remedies for the Holiday Gut: What to do when you over-eat

photo by CarbonNYC

Overeating is a common holiday problem.  Especially on a day like Thanksgiving where the meal is large, and heavily starch-based.  Fortunately there are easy home remedies and natural treatments to alleviate the indigestion caused by overeating.  Many of these remedies can be found at home, already in your cupboard, if not, it might be wise to stock up on before the big day.

Favorite Brussels Sprouts

This is a thank-you to all my subcribers, I’m only publicizing this one via the feed, so you’ll be the first to know.

Here is a recipe I learned at the Portland Farmer’s Market a couple of years ago.  I’ve made it every Thanksgiving since and I often convert Brussels sprout haters with this one.

Healing with Food: 5 Seasonal foods that can help prevent cancer, slow aging, and keep you healthy

Photo by D3 San Francisco

Thanksgiving is coming, and for many that can mean overeating and too much sugar.  For a lot of folks the holidays are a mix of both celebration and guilt.  Don’t despair,  according to the principles of Chinese medicine, the Autumn harvest provides us with a bounty of healing foods.  In this article learn about the top 5 nutritional foods for fall, how they can help you boost your health, prevent cancer, and slow aging.

Natural Help for the Cold and Flu Season

Photo by mcfarlandmo

Everyone is talking about H1N1, or swine flu.  Flu season is upon us, and since the vaccine seems to be in short supply, here are some ways you can boost your immune system naturally. While there is no cure for the cold or flu, these natural remedies have been used for ages to help decrease secondary infections, or shorten the duration of the illness.

Echinacea we don’t hear about this standby remedy for colds and flu so much any more, but we shouldn’t forget it.  Echinacea, also known as purple coneflower, boosts white blood cell production, making your cellular immunity stronger.  Many clinical trials have proven this herb’s effectiveness for shortening the duration of colds, and preventing illness. Take echinaccea in tea or tincture form.  For maintenance take it three times a day, for two weeks at a time, and then give your body a couple of weeks off.  If you think you are getting sick, take higher doses, up to one dropperful of tincture every hour.

Astragalus this Chinese herb is used often for people who are always getting sick.  It is a great all-around herb to build your energy and strengthen the immune system.  A classic Chinese formula in which this herb is found is called Jade Wind Screen, or Yu Ping Feng San.  Astragalus is a very warm herb, so it is great for folks that are always chilly.  If you tend to run warm, use one of the other remedies suggested in this article.

Cordyceps.  I can’t say enough good things about this fungus.  This mushroom has been used in China for ages to build stamina, improve lung function, and build strong immunity.  Thanks to modern science this fungus is now available in an affordable form.

If you do get sick, you may want to try one of these remedies to ease the symptoms.

Elderflower:  This age old, European folk remedy is used to break a fever.  I love using the berries for kids.  It makes a great syrup that kids love to take, see below for recipe.  To use the flowers, steep to make a tea, drink hot and wrap up in a blanket till you sweat.

Gan Mao Ling, is a Chinese herbal formula that is great for the flu that presents with a sore throat and fever.  This formula contains Isatis the root from the indigo plant, which has strong anti-viral properties.

Yin Qiao San: (pronounced Yin Chow San)  this is a classic cold and flu remedy that is best taken at the first sign of a cold.  Take it every 2 hours until the cold passes or symptoms fulminate.

Cinnamon Twig formula or Gui Zhi Tang if you get the flu with heavy chills and lots of body aches. This is a tasty formula that helps drive the cold from achey muscles.  Take this formula and wrap up in a blanket till you break a sweat.

Acupuncture, cupping and gua sha.  These are all manual therapies that help when a cold is just setting in.  They help body mount a response to the virus.  To work effectively, you need to seek care right at the beginning of the cold or flu.  For most people, getting regular acupuncture as a preventative is the best way to go.  If you get sick often you might want to consider weekly appointments through the winter months.  Its also a great way to fight stress, another factor that weakens the immune system.

Elderberry syrup for Kids:

Take 1/2 cup dried blue or black elderberries or 1 cup fresh

boil in 3 cups water for 30-45 min.

Mash through a strainer to get 1 pint liquid and mix with 1 cup honey*.

Bottle and store in the fridge.  Use within 3 months.

Dose: one tsp. three times a day for colds in children over age 2.

*if you are making this for adults, you can also add 1/4 cup brandy to syrup to prolong shelf life.

That Time of the Month: Managing PMS Naturally

Photo by Gabriel Delgado

Pre-menstrual syndrome can cause some pretty serious discomfort and disruption in the lives of many women.  There are natural ways to treat PMS and easy remedies that you can try at home to lessen the symptoms of this syndrome.  Most women are familiar with the typical symptoms of PMS:  increased emotions and water weight gain before the onset of menstrual bleeding.  But, did you know that PMS can include such symptoms as food cravings, bowel changes, sleep changes, and even increased clumsiness?  PMS symptoms don’t even need to occur before the onset of your period.  PMS is defined as any symptom that comes regularly timed with your menstrual cycle.  That could be before, during and after.  So the name Pre-Menstrual Syndrome is actually a bit of a misnomer. Most women are told by their doctors that there is not treatment for mild menstrual symptoms, and the standard treatment for severe PMS is birth control pills or anti-depressants.  There are risks and side-effects with both of these options, however, there is actually a lot you can do to treat PMS naturally.  In this article we will discuss Natural remedies for PMS including nutritional supplements, acupuncture, dietary changes and exercise.

PMS occurs because of hormonal shifts that happen to every woman during her menstrual cycle.  Two hormones, estrogen and progesterone, play an important role in this cycle.  PMS symptoms occur when one or both of these hormones are a little unbalanced.  Too much or too little of either hormone can cause a lot of symptoms.

Important to a healthy menstrual cycle is proper functioning of the liver and the colon.  The liver actually plays a really important role in regulating the level of hormones in the blood stream, because it breaks down hormones and helps the body get rid of them via the bowels.  If the liver is congested,  this function becomes encumbered, and you have higher levels of hormones in your blood.  The colon must also be working optimally because it is your body’s primary mode of elimination.  The slower your bowel transit time, the more your body can reabsorb toxins and metabolized hormones.  The blood supply from the colon feeds right back into the liver, so if you aren’t eliminating properly, you may be adding extra burden to the liver.  Also, it is important to remember that the menstrual cycle is a natural function of the female body, and a certain amount of fluctuation in mood, energy and libido are a normal part of that cycle.  But you shouldn’t ever have to just put up with extreme or uncomfortable symptoms.  Here are some natural remedies you can use to help regulate your cycle and decrease PMS.

Evening Primrose Oil: Essential Fatty Acids, rich in Omega 3’s are great for helping with the symptoms of PMS.  Not only are they anti-inflammatory, but they help regulate your hormones as well.  Try this supplement if you tend to get breast tenderness before your period.  Take as directed.

Regular Acupuncture:  Acupuncture helps move circulation, stimulate the liver, reduce stress, regulate the bowels, and improves mood.  Regular treatments can do wonders for the symptoms of PMS.  Acupuncture is ideal because it can work on a physical and psychological level.  Just because you have PMS doesn’t mean you aren’t upset about real issues.  Regular acupuncture can help you process emotions and you’ll find that your life flows more smoothly.  Click here to learn more about Acupuncture.

Flax Seed Meal: Flax is also high in Omega 3’s,  I like to recommend the flax meal over the oil for two reasons.  One, flax oil goes rancid very quickly, fresh ground meal is just that, fresh!  Two, flax meal is an excellent source of soluble fiber; keeping your bowels moving is an important part of regulating PMS, as discussed above.  To get the best flax meal, I recommend you grind it yourself.  It is really easy!  Use a coffee grinder or spice mill, (have one just for this purpose) and grind one tablespoon of flax seeds just before using.  If you really don’t have time to do it daily, it is still better to grind a bunch on your own,  store in an air tight container in the freezer, and use with in a week.  That way you know it hasn’t been sitting on the shelf for a month before you bought it.  You can use flax meal in smoothies, sprinkled on salad, or in hot breakfast cereal.

Exercise: We all know we should do it.  But getting out there and moving your body is especially important right before your period.  Exercise increases circulation, which flushes out your liver, and reduces stress.  Even a 30 minute walk will do wonders for you body and mood.

Herbal Remedies: Simple common herbs that help with PMS are dandelion root (Taraxacum officinale), yellow dock root (Rumex crispus), burdock root (Arcticum lappa), and motherwort leaf (Leonurus cardiaca).  Taken alone or together these herbs will all gently cleanse the liver and regulate hormones, dandelion root and motherwort are also diuretics and can help with water weight gain.  These herbs can all be quite bitter, so you may want to take them in a tincture form, or add herbs like ginger, cinnamon and licorice to improve the flavor of a tea.  I really like the PMS Compound ticture, and the Alterative Tea both by Wise Woman Herbals.

Chinese Herbs: There are also many Chinese herbal formulas that are helpful for the symptoms of PMS.  The most famous is called Xiao Yao Wan, or is sometimes known by the name Free and Easy Wanderer. This formula is found in pill form, and is great for when PMS symptoms come with bowel changes such as diarrhea, or alternating diarrhea and constipation.

As always, make sure you consult your health care provider before you taking herbal supplements.

If home remedies aren’t doing the job, you may need to see a professional.  Seeing an Acupuncturist trained in formulating Chinese Herbs, or seeing a Naturopath can be a good place to start.   You may need a more comprehensive health evaluation to pin-point the specific imbalance with your hormones, and it is always important to rule out more serious endocrine disorders that may be causing the problem.

Mushroom Foraging: Nourishment from the Wilderness

Above: A Chanterelle, and (foreground) 3 Wooly Pine Spike mushrooms.

I’m big fan of wild harvesting.  Many of us have forgotten our connection to the lands that feed us.  Gardening is wonderful, and I love it too, but foraging is different.  Foraging puts us in touch with the wild places of the world where we are forced to slow down, and allow our minds to soak up the tranquility of the woods.  I have a strong theory that mushrooming is as much about luck as it is about skill.  Sure you have to know were to look, but you also have to know how to look.  It takes a while for your eyes to recover from city living, and focused vision.  While foraging your vision has to be soft and your eyes constantly scanning.  Sometimes it feels like the forest is letting you find the mushrooms.  You could look for hours, and suddenly there are mushrooms all around you.  Then, after a while, no more mushrooms, as if the forest decided you’d had enough.

Recently, I headed out to the woods with my good friend to see if we could find some wild mushrooms.  It was a dreadful day, wet and cold, only the promise of edible mushrooms would have brought us out so far.  We ended up in a lovely fir and hemlock grove, and headed off through the woods.  In typical mushroom fashion we found a lot, none of it edible.  We were just about to head up to the car when I uttered the magical phrase “let me just look over this one last log” as I did my eyes spotted something orange in the leaf litter.  Chanterelles!

That started about a 20 minute run of Chanterelle harvesting that filled up our whole basket.  As we walked up the hill, thoroughly soaked, we noticed that the rain had turned to snow.  Up by the car a winter wonderland awaited us, as snow covered everything.   If not for the mushrooms, I would never have been out in the woods on a day like this, I felt blessed.  To make it all the more special, we were in a stand of trees that my friend and many other dedicated activists had fought to save years before.

Why am I writing about this in a blog about health?  Because I strongly believe that you can’t be healthy in a world that is not.  My own path to wellness is bolstered by a strong connection to the wilderness.  When we head out in to the wild places, we remember why we need them.  When we forget to step outside our busy lives, it is easier not to care that another stand of trees is going to get destroyed.  When we visit the woods we remember that stand of trees is actually a complex and balanced echo system.  That it houses millions of species, and potential food or medicine for us humans, as well as helping to buffer against global warming.  But all those things pale in comparison to the immense nourishment such places can give our souls.  One underlying theory of Chinese medicine is that our bodies are landscapes, and what we see in nature is a reflection of the inner workings of our own physiology.  Being around healthy wild eco-systems changes us, and opens our minds to possibilities of health we had not dreamed of.  It also reminds us that we are part of these eco-systems, not separate from them.

If you want to step into the wonderful world of foraging, I strongly recommend taking a class.  If you live in Oregon, the Mycological Society here is a good place to start.  Once you know what to look for, identifying certain species is usually easy, however, never eat a mushroom you can’t positively ID.

Here’s a couple of the medicinal stars of the mushroom world.

Reishi:  Called the mushroom of immortality in the earliest Chinese Herbal.  This mushroom builds deep cellular immunity, helping us stay healthy during the cold and flu season.  A relative of this fungus grows in Oregon forests, and can be found growing on dead logs.

Cordyceps:  This is the coolest mushroom ever.  Its favored place to grow is in the bodied of insects.   If you’ve never seen this fungus in action, check out this video of the cordyceps fungus attacking forest ants.  The medicinal variety comes from a simmilar fungus that attacks caterpillars.  This mushroom is said to tonify the lungs and is used in China for low energy, sexual dysfunction, chronic asthma, and weak immunity.  Now medicinal cordyceps can be cultured in labs, making caterpillars everywhere a little happier.

Shiitake:  The best tasting mushroom of all three, this is a favorite in Japanese cooking.  But it also helps to nourish the immune system, and makes us stronger against viruses.

Autumn got you Down? Natural Remedies for Seasonal Affective Disorder

Seasonal Affective Disorder:

Autumn may bring to mind fond memories like leaves falling, crisp air, or fall fruits like apples, pears and pumpkins.  But for many, the cooler weather and darkening days of fall  can mark a change in mood, such as the return of depression or increased sadness.  Called Seasonal Affective Disorder or SAD for short, this condition affects many people.  Here in the pacific northwest where cool weather usually means a gray skies and a heavy cloud cover, the condition is especially common.  There are many natural solutions to Seasonal Affective Disorder, but often the simplest solutions work the best.  In this article we will discuss living in harmony with the natural rhythm of fall as a way to help us make the seasonal transition easier on our bodies and hearts.

The Wisdom of Nature: In the autumn the natural world around us begins to settle back to the earth.  Trees lose their leaves, plants begin storing energy in their roots, and the bright blooms of summer fade.  Wild animals can often be seen busily storing up for winter.  Our bodies are affected by this seasonal shift whether we like it or not.  Autumn can be an invitation to turn inward and begin to slow down.  Sadly, in our hectic world, life marches on regardless of the season or weather.  Often our schedules force us to wade against the tides of nature, rather than listening to our bodies.

Working with the Rhythm of Autumn: Busy schedules of full-time work and social obligations leave us little time to reflect and be still.  Without time to reflect, we miss out on valuable opportunities to process our emotions, evaluate relationships, and prioritize our lives.  Gradually, things begin to build up, and we operate on autopilot, eventually staying busy becomes a way to not deal with ourselves.  The truth is, however, that emotions just don’t go away because you don’t want to deal with them.  They often find ways of making themselves known, and not usually at convenient times.  When we operate unconsciously it is much easier for depression and anxiety to mount, as suppressed emotions try to find way out.  Here are some simple things you can do to tune into the natural rhythms of fall, and help your body stay attuned to the season.

Slow Down: In autumn the natural world gives us the opportunity to take more time.  Less daylight and cooler weather force us inside.  Take this time to consciously schedule some nights in.  Reading a good book, drawing, or journaling can put us in touch with our deepest selves.  Take time to for a walk outside to enjoy the fall color or find a place where you can view the early sunset.

Participate in the Harvest: Harvest is a time for reaping the benefits of a long year of hard work.  Having some small way to participate in the harvest around yo, gives your body a strong subliminal message, and can be very nourishing for your soul.  Visit a local farm to buy pumpkins, nuts, apples, or squash.   Collect fallen nuts in the streets around your neighborhood.  Take a mushroom foraging class.  Or, if all else fails, visit your local farmer’s market.

Evaluate: Ever watch the plants the day after a hard frost?  Large unruly tangles of greenery can be cleared completely by the cold.  Nothing is better at clearing the slate that a good freeze.  We too can take advantage of the opportunity autumn presents us to clear the slate.  Try this simple exercise:  Make a list of all your projects and commitments.  What did you hope for when you first made them?  Are they fulfilling what you hoped they would?  Cut out those projects or commitments which aren’t working.  See if you can clear a little space in your schedule.  By re-evaluating we can reclaim some of our precious time, and give ourselves a little breathing room.

Increase your sleep: We are not immune to the change in daylight hours.  Research shows that most people need more sleep than they are getting.  The longer nights of fall give us the perfect opportunity to catch up on sleep.  Try this experiment:  For one week get an extra hour of sleep every night.  Chances are you’ll feel better, and have more energy.

Take Vitamin D:  Vitamin D is an important nutrient that our bodies usually make from the sunlight.  In autumn and winter our bodies can become depleted in this vitamin, especially here in the pacific northwest with low light indexes.  Vitamin D helps our bones stay strong, and helps us fight off illness;  research is finding that this vitamin is a lot more important than we originally thought.  You can get your vitamin D levels tested by your doctor, and this vitamin can be taken in supplement form.  Ask your doctor for proper dosage.

Full Spectrum Lightbulbs: Full Spectrum bulbs are closer to natural sunlight because a broder spectrum of light is represented.  They look like regular lightbulbs, and can be utilized in special light boxes, or just in you regual light fixtures at home.  They are a bit more pricey, so it is often suggested that you use them in one or two lights that you use regularly.  Why not try one in a reading lamp and get some light therapy as you take advantage of some down time?  These bulbs can be found at most natural grocery stores, or on the web.

Get Support: If self-care just isn’t cutting it, you may need some extra support for seasonal blues.  Getting some counseling, talking to your doctor, seeing a naturopath, or visiting an acupuncturist can all be ways of helping with depression.  Research has shown that acupuncture can be as effective as drugs for dealing with the symptoms of depression for some people.  Acupuncture has been shown to release endorphins (feel-good chemicals in the brain) and reduce stress.  For many, acupuncture provides a place to slow down and reflect for a few moments each week.  For more information on Acupuncture and its benefits check out this website.

What ever you decide to do, tuning into the natural momentum of the season is a lot easier than trying to fight it.  By following some of the simple practices above, you may find you have more energy, have more fun and feel better.

Article by Allison Carr LAc. Portland, OR

Welcome to my blog

I wanted to take a short moment to update all of you about my plans for practicing acupuncture.  As many of you know on September 3^rd I graduated from the Oregon College of Oriental Medicine and received my master’s degree in Chinese Medicine.  Recently I was granted a license to practice in the state of Oregon, so now as the saying goes: I’m open for business!

Tuesday afternoon shifts in NW Portland.

I am very excited to share that I have been accepted into a post-graduate mentorship program in Five Element Acupuncture.  I will be supervised by my mentor David Berkshire LAc, who has been practicing this medicine for 8 years.  As part of this Mentorship program I will be treating patients on Tuesday afternoons at Kwan Yin Healing Arts located in NW Portland.  Appointments are currently being scheduled for these treatments.  Call the clinic today at 503 701-8766, to schedule; be sure to mention you are calling about ‘mentorship shift’.

Because this will be a teaching shift, the clinic will be offering a sliding scale fee for the treatments, Kwan Yin is also equipped to bill many major insurance plans.  Call the front desk to see if you are covered.