AcuGuy - Acupuncture in Baltimore, MD

Happy Chinese New Year!

2012-01-24T15:15:00.001-05:00

Welcome to the year of the water dragon! Out of the twelve zodiac signs in the Chinese calendar the dragon is the only mythical creature. Usually associated with the spirit or karma, dragon years are about big changes. Are you ready for them? If not we’re here to help.

Last year was a great year for our clinic as many of you know in July we set up shop in our new larger office. We are very happy here and feel blessed that so many people have supported us. So, what, if any bigger changes can we make in the year of the dragon?

Well, for one of our staff, a baby. Andy Mo, our acupuncturist who has been running the community clinic since December has announced that his wife will be giving birth to a little dragon sometime this spring! If you see him in the office please congratulate him. That being said, he has decided to open up a clinic in Colombia where he and his wife want to settle and raise their child. This does mean that sometime this February he will be leaving this office. While I’m sad to see him go, I am very happy to have had the opportunity to work with him and wish him all the luck that this dragon year can provide.

This does not mean that the group acupuncture will be going away. Currently I’m interviewing potential acupuncturists for the position and have found several that I think will fit in with the philosophies and personalities already here in the office. In all actuality it may mean two new staff members, but more on that at a later date.

I know many of my patients had been trying to meet with Heather Easter, our social worker and because of her skill and compassion she was completely booked. She has brought in two more social workers, both of which are filling up their schedules quickly, so if you are interested, please give the office a call.

Our massage therapist, Michelle Shaw, has increase her availability, due to such high demand, so if you are looking for the best therapeutic or Thai massage give her a call and get scheduled.

During this dragon year, expect big highs and low lows both emotionally and physically and if you feel like you are overdue to get a treatment, you are. Don’t wait and book tuneup treatments throughout the year.

Lastly, follow my clinic’s facebook page , twitter account, blog page, to receive more frequent updates on my clinic, my book, iPhone app, and articles.

Wishing you peace, joy, health and abundance in the year of the water dragon!
Xin Nian Kui Le!

Yours in wellness,

Tom Ingegno M.S.O.M., L.Ac.

Dragons in China - more than a myth

2012-01-23T21:00:00.000-05:00

wikipedia - chinese dragon

As we enter the Year of the Dragon, I thought you might be interested in the role 'dragons' have played in TCM.

The dragon has long been the symbol of empirical greatness in China and represents a divine creature with the ultimate goodness, prosperity and good fortune, bringing the essence of life with its celestial breath. In ancient times the Chinese believed that the fossils of bones and teeth they had found were those of mythical dragons, and they were ground up and used for their great healing powers. In old medical texts they were recommended for many ailments, including dysentery, gallstones, paralysis, malaria and internal swellings. Dragons' teeth in particular were thought to cure headache, melancholy, fever and madness. They were also mentioned by several authors as being a remedy for liver diseases.

Today, ''dragon bone'' still exists in Chinese Medicine. Made from fossilized dinosaur bones high in calcium, sodium, potassium and other trace elements, dragon bone is cooked and ground into a powder before using in pill, capsule or powder form. It has sweet and neutral properties and relates to the heart, liver and kidney. Typically included in a herbal remedy as a sedative to treat stress and calm the mind, dragon bone is also combined with herbs to treat conditions of insomnia, night sweats, excessive perspiration and chronic diarrhea.

Whether you believe in dragons or not, Gong xi fa cai!

Gou Xi Zi aka Chinese Wolfberries aka Goji Berries

2012-01-22T10:20:00.000-05:00

The tiny goji berry with the taste a little like a cranberry and raisin combined has been touted by the media in the US as a super-fruit for a number of years now. Said to fight cancer, increase sex drive, and improve health and longevity, the goji berry can be purchased in its dried form, as a powder or pill, as a juice, or added to green tea, eaten in protein bars and cereals, and even covered in chocolate or yoghurt! So does it deserve all the hype it's been getting?

Let's start by putting the record straight. Goji berry is the commercial name for gou xi zi, Chinese wolfberry, (Lat: lycium barbarum or lycii fructus). However, the goji berry only grows in specific parts of Tibet, whereas the generic wolfberry grows in other regions of China and Asia. Both berries share the same properties, like different varieties of apples. Chinese wolfberries have been traditionally grown in the Himalayas for hundreds of years and are widely used in Asian cooking as an ingredient or garnish. In China, handfuls of the berries are often thrown into a soup to give it more flavor, and for its many medicinal properties. The old western saying "An apple a day keeps the doctor away'' could be said of wolfberries in Asia. Packed with nutrients, vitamins and minerals, wolfberries contain more vitamin C than oranges, more beta carotene than carrots, and more iron than steak. That's pretty impressive for such a small and fragile plant. Wolfberries are harvested from the vine and must be shaken off rather than picked because they are so delicate. There's no messy peel or skin to take off and you only need to eat about half an ounce (10-15 gms) for a daily serving.

In TCM, gou xi zi is considered sweet and neutral in properties; nourishes liver, lungs and kidney yin/blood deficiency. It is used to treat diabetes, cancer, hypertension and fever. Good for poor vision, circulation, dizziness and tinnitus, and strengthens muscles and bones. Traditionally known as the longevity fruit, gou xi zi improves stamina, mood and general well-being.

Remember though, no matter how ''super'' this fruit may be, like any other food it should be eaten in moderation and in as close to its natural form as possible to gain all of its benefits. A handful a day may just keep the doctor away.

Warning: studies have shown that goji berries may interact with blood thinners, such as warfarin. Ask your doctor if you intend using them.

Food for Winter Skin

2012-01-19T16:27:00.000-05:00

We all know that dry skin and wrinkles increase with age. After the age of about 25 the skin's metabolism slows down and, combined with everyday stress, poor eating habits and bad lifestyle choices, that youthful look and glow is lost. Applying TCM principles to what we eat can help delay the process of aging and retain moisture in the skin, especially at this time of year when dry skin and chapped lips can be a problem.

Herbs and foods that increase yin energy and nourish the organs are recommended. Here are some examples.

Chinese wolfberries are a good tonic for the liver and kidneys and a common ingredient in Chinese beauty products.

Eggs are rich in protein, vitamin B, A and E. Did you know that quail eggs have an even stronger tonic effect than chicken eggs? They improve skin color and strengthen hair and are a rich source of antioxidants.

Red dates enrich the blood and nourish facial skin.

Black sesame seeds are rich in vitamin E and prevent the formation of the typical brown spots associated with aging.

Walnuts and pinenuts are rich in vitamin E and zinc to nourish skin.

Chicken wings, pig's feet, seaweed, white fungi and fish skins all contain collagen to keep the skin plump and elastic. Cooking chicken wings with soybeans and green peas can give skin strength and elasticity.

Chicken liver is rich in iron and nourishes the blood and skin. To increase iron absorption in food do not drink strong coffee or tea before or after eating.

Yams build kidney yin and help dry skin conditions.

Pears moisten the lungs and help dryness in general.

Acupressure for lactose intolerance

2012-01-17T11:23:00.000-05:00

Try the following acupoints if you suffer from symptoms of lactose intolerance when consuming dairy products. Apply gradual but steady finger pressure for a couple of minutes.

Conception Vessel 12: place all fingers in the center of the abdomen between the navel and base of the breastbone. Slowly apply pressure upwards toward the center of the back. Breathe deeply. Caution: Do NOT stimulate this point if you have just eaten, you have high blood pressure, or if you are pregnant. It is best held on an empty stomach and for no longer than two minutes.
Conception Vessel 6: located two finger-widths below your navel.
Stomach 36, located four finger widths below your kneecap and one finger width to the outside of your shinbone. If you are on the right spot, a muscle should flex as you move your foot up and down.
Pericardium 6: located in the middle of your inner wrist, 2 1/2 finger widths above the wrist crease.
Spleen 4: located on the arch of your foot, one thumb-width behind the ball of the foot toward the heel. With the outer edge of one foot on the ground, place the opposite heel in the arch of the foot to press Sp 4.

Vegan, vegetarian, flexitarian........and more!!

2012-01-13T10:15:00.000-05:00

What a complicated world this is becoming! Used to be, ''back in the old days'', that everyone ate whatever they could grow themselves, or find at their local market or store - and were thankful for it! Now, with the advent of supermarkets, artisan and farmers' markets, and upscale grocery stores, it seems we are spoiled for choice. And, as a result, we are becoming very picky eaters! For many reasons, whether caused by our religious beliefs, health problems, or a desire to conserve our planet, the kinds of nutritional diets now catered to have spread like mushrooms. Let's take a brief look at some of them.

Gluten free

The University of Maryland Center for Celiac Research, estimates that at least 10 million people in the US are gluten-sensitive. Gluten is the protein part of many grains which are difficult for some people to digest, causing damage to the small intestine (celiac disease). In TCM even some traditional herbs contain gluten. If you suffer from celiac disease and you wish to take herbal remedies, make sure you check with your doctor first.

Macrobiotic

The macrobiotic diet has been prescribed by many doctors as a preventative and cure for cancer. It is a very strict diet, comparable with vegan (see below) plus the occasional use of fish or seafood. Japanese macrobiotics advises eating locally grown products combined according to the principles of yin and yang. However, a strict macrobiotic diet is very limiting in its food choices and has been shown to lead to nutritional deficiencies.

Lactose free

Lactose intolerance is caused by the lack of the enzyme, lactase, which is necessary to digest milk and dairy products. TCM practitioners see this condition as an imbalance in spleen-pancreas and a stagnation of qi. (See my next post for acupressure to alleviate this condition.)

Vegan

This diet excludes all dairy, meat, fish, poultry, eggs and any products containing them. Most of the foods are eaten raw. From a TCM perspective a diet of raw food can be cleansing short-term but is generally not advised for those with a yin (cooling) constitution or with health problems needing more warming and nourishing foods.

Lacto-vegetarian ( excludes fish, meat, poultry and eggs. Dairy products are allowed)

Lacto-ovo-vegetarian (excludes fish, meat and poultry. Dairy products and eggs are allowed)

In general, any diet that weighs heavily on the side of one particular food group to the exclusion of others is seen in TCM as violating the cardinal principle of balance. Most fruits and vegetables are seen as yin, while animal products are yang, both therefore are needed to maintain balance and to provide complete nutrition.

Flexitarian

Also called semi-vegetarian, this diet is primarily plant based but includes a little fish, meat, poultry, dairy and eggs on occasion or in small quantities. But wait a minute, isn't that the TCM diet? Everything in moderation?

“Eating what stands on one leg [mushrooms and plant foods] is better than eating what stands on two legs [fowl], which is better than eating what stands on four legs [cows, pigs, and other mammals].” Chinese Proverb

Fake Meat

2012-01-11T09:58:00.000-05:00

If you have visited a vegetarian restaurant in China, you may be familiar with the names of the dishes on the menu sounding like they are prepared with meat and fish. Pan-fried ''steak'' with pepper is actually dried tofu, and ''baked salmon'' may turn out to be mashed yams in the shape of a fish and stuffed with vegetables and herbs! Have you ever wondered why the chef would think his vegetarian customers want to be reminded of the animals they are choosing not to eat? Not only is the name reminiscent of a popular meat or fish meal, it also often resembles it in shape, taste and texture.

The tradition of serving ''fake meat'' dishes has a long history in China and is thought to have begun over a thousand years ago when Buddhism flourished in China and people were abstaining from meat for religious, as well as ethical reasons. According to books dating back to the Northern Wei Dynasty ( 386-534 CE), this way of serving vegetables was created by the Buddhist monks for alms givers at their temples and to cater for vegetarians who used to eat meat. Soon restaurants serving fake meat opened up near the temples, and the tradition continues today in vegetarian restaurants throughout China. The cuisine of vegetables posing as meat or fish has established itself as an art form, and in some cases the cooking process of such dishes may be so special that only highly trained chefs are allowed to cook them. As a result, eating fake meat may cost you more than a real meat meal.

So next time you are thinking of making a vegetarian dish, be creative with its shape as well!

Chinese energy soup for winter

2012-01-10T08:37:00.000-05:00

On average January is the coolest month of the year here in Baltimore which makes it the perfect time to eat warming winter soups. But making a soup with TCM in mind may be a little more difficult. Here are some tips from TCM nutritionists.

Ingredients for a healthy winter soup should be warming (yang) in energy. Animal meats such as chicken, duck, pork, beef and fish are ideal. Boiling them quickly first will help get rid of excess fat. Vegetables that will retain their nutritious vitamins and fiber when cooked in high heat include yams, turnips, kelp and lotus roots. Herbs to add in winter to help with blood circulation and improve kidney qi are: ginseng, astralgus root, wolfberries (gouqi) and cordyceps.
If you own a clay pot, now is the time to use it. Clay helps transfer heat evenly and slowly, allowing water and ingredients to permeate each other and make a more strengthening soup. Boil the soup for one to one and a half hours for meat. A fish soup will cook in about 40 minutes. Add greens near the end of cooking to preserve vitamins and minerals. Start cooking with cold water (twice the amount of water to ingredients). If more water needs to be added during cooking, make sure it is at the same temperature.
Season with ginger, green onions and sesame oil if wanted. If you must use salt, add it after the soup is cooked to maximize nutrition.

Enjoy a bowl of energy soup before a meal to help with digestion and absorption of nutrients.

In the news this year so far!!

2012-01-07T08:33:00.000-05:00

Whereas Chinese medicine is an established part of the official health system in China, alongside Western medicine, this is not the case in Malaysia, according to Professor Zhou Wenxin in a recent article in the Malaysian Star. He stated that Chinese medicine is categorized as complementary or alternative medicine in Malaysia but that this will hopefully change soon. Recently, the governments of Malaysia and China signed a memorandum of understanding on policy regulation and promotion of Chinese medicine in the area of research and training. For more information see http://thestar.com.my/education/story.asp?file=/2012/1/1/education/10105194&sec=education

Zzz!

2012-01-06T08:26:00.000-05:00

The party season is finally over, overindulging has run its course, and kidneys and adrenals are demanding a well deserved rest. Time to get back to your normal sleeping routine - you hope. Statistically, sleeping problems affect one third to a half of the US population. If your body and mind don't get enough sleep, healing and the immune system are compromised, especially in the winter season when nature wants most living things to become dormant. Unfortunately humans don't hibernate like bears, but here are a few pointers on how to ensure a good night's rest and keep your kidneys happy.

Resting the mind

An alarm clock can be used not only to wake you up but also to remind you to go to sleep! Try setting it to go off fifteen minutes before you begin your regular ''before bed'' routine. This will give your mind a chance to wind down and unload all the baggage it has accumulated in the last 24 hours. If necessary, take a pen and notepad and write down everything you are worrying or stressing over and all appointments and tasks you need to do the next day.

Daytime naps?

Night is the time for sleep but many of us may benefit from a short daytime nap. In general though, if you have slept well the whole night long, then taking a catnap of longer than 10 or 15 minutes in the afternoon will produce ama (toxins), according to Ayurveda. Chronic sleep loss cannot be made up, so it is better to go to bed an hour earlier at night than it is to try and sleep during the day.

Preparing the bedroom

Feng shui and the art of geomancy teach that the location and movement of unseen earth energy can negatively affect our well-being. We now live in a world polluted with EMFs (electromagnetic forces) from cell and cordless phones, computers, radios, TVs, microwaves, etc. While we cannot always reduce our exposure to EMFs during the day, it is easier to do at night when we sleep. Keep your cell phone out of the bedroom and use a battery alarm clock instead of an electric one. Don't use any outlet on either side of the wall adjacent to the head of the bed, and, if possible, unplug all outlets in the bedroom when you sleep.

Sleeping positions

According to Ayurveda, sleeping on the right side is the most relaxing position. This exposes the left nostril (yin) for breathing which cools and calms the body. Sleeping on the left side is the most digestive position. Breathing through the right nostril (yang) is then promoted which heats and activates the body and is believed to increase desire for food, sleep and sex. Sleeping on the back allows both nostrils to function together but indirectly promotes disease by encouraging energy to leave the body instead of integrating body, mind and spirit. Sleeping on the stomach obstructs healthy breathing. Yogis prefer to sit up to sleep as this provides the most alert sleep.

Research in India has shown that a more meditative sleep is to be had by sleeping with the crown of the head in the east, whereas sleep will be disturbed if the head is in the north. Health is said to be improved and energy drawn into the body when the head is in the south. If your head is in the west you may have restless dreams.

Nightcaps

Although an alcoholic drink before bedtime may relax you and help you fall asleep more easily, it will not allow you to enter deeper stages of sleep where healing is done. If you do want a calming drink, try warm milk with a pinch of saffron, or a hot herbal tea, such as chamomile, lemon balm, chrysanthemum (for liver imbalance), schizandra (for night sweats), reishi mushroom (for calming, and pain relief). Check here for more TCM teas.

A sound sleep each night is as necessary for us as our daily exercise and food. In Ayurveda sleep is thought of as ''the wet-nurse of the world'' because it promotes proper growth and nourishes us, just like a mother her baby. Sleep allows the mind and the body to rest and rejuvenate for the next day. Oversleeping, however, is an important cause of overweight. If you have this problem and think you sleep too long, then try to go to bed each night and wake up each morning at the same time. If you go to sleep earlier than usual one day, then get up earlier than usual the next morning. If you have difficulty with this, try waking yourself up in the middle of the night and get out of bed. Stay awake for a while, then return to bed to sleep. Breaking a sound sleep will help reduce your sleep habit without affecting your rest.

If you are having sleeping problems and don't seem to be able to find the cause, acupuncture may help. There are several acupoints that can be treated in cases of insomnia, and moxibustion can also be beneficial.

Sequence of The Eight Brocades

2012-01-05T08:20:00.000-05:00

For those of you who have been following my posts on The Eight Brocades, let's take a look at the sequence in its entirety.

1. Reaching for the sky to balance the triple heater
This first movement gently stretches the whole body in preparation for the next seven Brocades.

2. Shooting the bow and arrow
The second movement is good for opening the chest and strengthening the lungs.

3. Keeping the Spleen in balance
This third movement benefits the stomach and spleen-pancreas.

4. Looking side to side and behind for vision
The fourth movement benefits the gallbladder and helps release neck tension.

5. Bending over and around to reduce fire in the heart
The fifth movement reduces stress and calms down the heart and nervous system.

6. Tight Hamstrings
This sixth movement works on the bladder and kidneys to release tension in calves and hamstrings.

7. Releasing anger through the eyes and harmonizing the liver
The seventh movement benefits the liver to detoxify mind and body.

8. Aching Back
The final movement in the Eight Brocades strengthens the kidneys and waist.

Although all the movements can be done on their own, when practiced together The Eight Brocades are an excellent group of exercises for qi cultivation and strengthening the internal organs.
To find each one in this blog enter a keyword search for Eight Brocades or the title of the movement as above.

Happy New Year!

2011-12-31T12:58:00.000-05:00

Dear Patients, Friends, and Family,

At every year's end, there comes time for personal reflection. Having taken some time to think about this past year, I am filled with joy and gratitude. This year I have been blessed with a new office which will help me better serve my patients and my community. While this move had been stressful, it rewarded me not only with a better healing environment but also the ability to have more time with my family.

I owe a great deal to all those who have made my practice successful. I would like to thank my co-workers; Michelle Shaw, LMT and Heather Easter LSW-C; my wife, Maura-Leigh; my daughter, Chloe; my business advisor (French Bulldog), Piglet and most of all my patients. Without the continued support of all of you, this clinic would not be possible.

With that I am wishing you all a happy, abundant and healthy New Year! Thank you for everything.

Yours in Wellness,

Tom Ingegno M.S.O.M., L.Ac.

GUEST POST :Simulated or Not, Acupuncture Works:

2011-12-29T21:05:00.000-05:00

New studies show benefits in cancer patients

A hotly debated topic in the medical realm is the effectiveness of alternative and complementary therapies. One of these main subjects is the use of acupuncture. There have been many studies throughout the years debating over if it works or not, or if the effects are just psychological. But now there has been a long study in Sweden, researching the effects of simulated acupuncture and actual acupuncture in reducing the effects of nausea in cancer patients.

To those that may not understand simulated acupuncture, it is the process of using blunt telescopic placebo needles to certain points on the body. The pressure of the needles is said to produce the same effect as traditional acupuncture, without the insertion of a needle.

A new study from the Karolinska Institutet and Linköping University in Sweden has revealed that patients receiving simulated or traditional acupuncture show similar improvements of conventional treatment symptoms, mainly nausea. To conduct the study, 215 patients that were receiving radiotherapy for abdominal-region cancer, were blindly assigned traditional or simulated acupuncture. After treatments the acupuncture patients were compared to 62 patients who had received only the standard care regime for nausea.

The results were impressive. Patients who had received a form of acupuncture felt much less nausea compared to those following the conventional therapies. The differences was about half; the acupuncture patients only had 37 people who felt nausea and seven percent that vomited, compared to the conventional group which had 63 percent feel nausea and 17 percent vomit. The best part was that there was no difference amongst the two acupuncture groups.

So far traditional acupuncture has been common in cancer patients, and many integrative doctors recommend it to any patient. Since any unfavorable diagnosis, like a pancreatic cancer or mesothelioma prognosis, is stressful and painful acupuncture is beneficial. But since some people are turned off to the idea of needles, acupuncture isn’t the best complementary therapy to suggest. This is why the study is so important. Since Swedish study found no difference between the simulated and traditional acupuncture people that are scared or shy to needles can reap the benefits of the traditional medicine. This extends the benefits and popularity of acupuncture so much more.

Written by Allison Brooks

Allison graduated from University of Mississippi, with a degree in biomedical anthropology. She is currently studying in the field to finish an ethnography on the effects of biomedicalization on Bolivian cultures.

Got a hangover?

2011-12-28T03:32:00.001-05:00

You didn't mean to do it, but you drank too much and now you have that terrible hangover. Acupressure can be an effective way to relieve many of the symptoms caused by over drinking. Stimulating the following acupoints may ease the throbbing headache, eye pain, nausea and fatigue. Blood circulation is increased and muscular tension is released. The body can then detoxify itself and regain its balance. Use all or just one or two of the following points.

LI 4 (hegu) in the webbing between the thumb and index finger

Press this point to relieve frontal headaches

B 10 1/2inch below the base of the skull, 1/2 inch out from the spine, on the ropy muscles

Firmly press this point while you breathe deeply for about one minute to relieve exhaustion, heaviness in the head, and eyestrain

GB 20 below the base of the skull in the hollow between the two muscles, about 2-3 inches apart

Close your eyes and apply pressure on both sides of the skull for at least one minute to relieve a throbbing headache

B 2 in the indentation where the bridge of the nose meets the ridge of the eyebrow; and St 3 at the bottom of the cheekbone directly below the pupil of the eye

Hold these points together for one minute with eyes closed and breathing deeply to relieve bloodshot eyes and headache

Sp 16 on lower edge of ribcage about 1/2 inch in from nipple line

Gently press upward for about a minute breathing deeply through the nose to relieve nausea

GV 16 in the center of the back of the head in a large hollow under base of skull; and GV 24.5 directly between eyebrows

Press both at the same time as you breathe deeply for about a minute to clear the head

Lv 3 on the top of the foot in the valley between big and second toe

Press firmly or rub briskly for a few seconds to decongest and clear the head

''Jack Sprat could eat no fat / His wife could eat no lean / And so betwixt the two of them / They licked the platter clean!''

2011-12-28T02:15:00.001-05:00

Many of us have been eating more home cooked meals during the Holiday Season than we do during our regular workday schedule. Chances are there are lots of leftovers! And why is it that some foods seem to taste even better the next day? Well, they may taste better but in Ayurveda, the holistic medicine from India, leftovers are frowned upon because they lose their nutritional value and prana (life force energy). They are also said to create ama, a toxic byproduct which prevents food from being digested properly, clogs the channels of the body and contributes to many diseases. If your tongue coating is very thick first thing on a morning, your joints are stiff, you are constipated, or experience weight gain, then ama may be the cause of the problem. If you do have leftover food and can't bear to throw it away, why not find a friend or neighbor to join you? Otherwise try and eat it at the next meal at the latest.

Although you might not want to get rid of any food you have so carefully prepared, do you feel the same way about the bits you cut off and discard? Probably not. TCM doctors say that the wasted parts of many vegetables and fruits, such as the seeds, roots, skins and stems, often have the most nutrition and recommend using the food in its complete form whenever possible. The parts that are normally thrown away can help adjust imbalances in the body. According to the theory of yin and yang, neither one nor the other energy is independent, and all foods contain both. It is the part that we eat that makes it predominantly yin or yang. If the food is eaten in its complete form however, it can help prevent a change of energy in the body and maintain balance, while eating parts separately is recommended for healing certain diseases. For example, ginger is yang in energy and promotes sweating; ginger peel is yin in energy and helps stop sweating. Eggs have a ''yin'' white which strengthens energy and clears the mind; the ''yang'' yolk helps nourish blood and calm nerves. Celery is known to reduce high blood pressure, but the root is much more beneficial than the leaves or stem.

If you do choose to make better use of carrot tops and the broccoli leaves and stalk next time you cook, remember to always buy organic!

Eating to suit your Chinese diagnosis

2011-12-24T09:18:00.000-05:00

If you have been given a TCM diagnosis from an Oriental doctor and you are not sure how to adjust your diet to help the healing process, here is a short list of food categories relating to the different conditions.

Qi tonics for rebuilding qi when there is a deficiency

to tonify yin: soups, casseroles, congees, barley, wheat, rice, quinoa, amaranth, seaweeds, micro-algae (especially chlorella and spirulina), tofu, black beans, kidney beans, mung beans (and their sprouts), milk, yogurt, cheese, chicken, egg, clams, sardines, beef, pork, grapes, bananas, watermelon, beets, string beans

to tonify yang: chicken, beef, lamb, cherries, dates, oats, spelt, quinoa, walnuts, fennel, sweet brown rice, parsley, mustard greens, winter squash, cabbage, kale, onion, leeks, garlic, beans cooked with ginger

Blood tonics: micro-algae, sprouts, leafy greens, seaweed, spirulina, royal jelly, beef, lamb, or chicken livers

To clear stagnation in

qi: rosemary, garlic, onions, leeks, ginger, black pepper, hot peppers, cayenne, fennel, mustard greens, horseradish, basil, nutmeg, peppermint, marjoram, radishes, turnips

blood: turmeric, nutmeg, spearmint, garlic, vinegar, basil, ginger,, rosemary, eggplant, aduki beans, sweet rice, butter

To eliminate wind

wind-cold: oats, shrimp, ginger

wind-hot: celery, strawberries, peppermint

To eliminate dryness: soy, spinach, asparagus, millet, barley, salt, seaweed, apples, pears, honey

To eliminate dampness: lettuce, celery, turnips, rye, amaranth, aduki beans, wild blue-green micro-algae, asparagus, alfalfa, pumpkin, vinegar, papaya.

In general, cooling foods will reduce symptoms of heat and warming foods will reduce symptoms of cold.

For a detailed list of the properties of food see Paul Pitchford's book Healing with Whole Foods

Green tea and caffeine

2011-12-22T03:58:00.000-05:00

Tea leaves from Japanese Yabukita tea plant. By たね

Green tea is healthy, delicious and full of antioxidants...but, it does have some caffeine. So how do we get around that? If you are sensitive to any amount of caffeine..........

...the younger the tea leaves are, the greater is their caffeine content. Find out what part of the plant the tea is made from. If it is called ''tea flush'', it comes from the terminal buds. High grade green tea is normally made from these as they contain theanine which makes the tea sweeter. They also contain the catechins, which contain the most antioxidants.

...drink green tea hot. Brewing it will make the caffeine less effective. Don't let it cool off too much before drinking.

...avoid green teabags (drink your green tea at home instead of at a restaurant!). Teabags contain a lot more caffeine and are poorer in quality. Buy loose tea leaves.

...color is no indicator of caffeine content. Some expensive Japanese green teas contain more caffeine than the black tea Lapsang Souchong. One cup of green tea contains 15 to 75 mg. When you brew your own green tea leaves try drinking it at half strength first. Start with a little, check how you feel and increase your tolerance level little by little. Begin with half a cup a day. Research shows that two cups a day release the cancer-preventing benefits.

...throw away the first infusion as it soaks up 70 per cent of the caffeine within the first five minutes.

...be careful with decaffeinated green tea. Although it reduces the content to less than 5 mg per cup, the so called ''naturally decaffeinated'' teas also take out the nutrients. Find one that uses the carbon dioxide method.

...and remember, anything in excess is not healthy. Drinking too much green tea (more than ten cups a day), or green tea supplements can cause liver and kidney damage.

Reaching for the sky to balance the Triple Heater

2011-12-20T03:49:00.000-05:00

The Triple Heater (Triple Warmer) in TCM is said to control and harmonize the distribution of heat and fluids in the three sections of the upper body - respiration, digestion and elimination. This qigong exercise is the first one in the wonderful Eight Brocades sequence.*

Stand with feet parallel and hip width apart. Remember to breathe slowly in and out through the nose and move at a comfortable pace.

Circle the arms overhead and interlace fingers. As you inhale, stretch upwards with palms of hands facing down. At the same time come up gently on the toes. As you exhale, feet rest back on the floor and palms come down to rest on the top of the head.

Stretch upwards again with the hands, this time the palms face up as you rise on the toes on an inhale. Exhale, and again bring feet back to the ground and backs of the hands rest on the top of the head. With each repetition alternate the direction of the hands. This simple arm stretch gently elongates the body. Repeat the movement about nine times.

*for the other exercises in the sequence, do a keyword search in this blog for ''eight brocades''

Still tired?

2011-12-17T03:16:00.000-05:00

So you read my posts last week about how an excess of activity, food and drink can cause fatigue. But you still feel tired even though you know you are not overdoing or overindulging in anything. Well, maybe it's the other side of the coin that's causing the problem. Excess is of course yang, but deficiency is the yin, and as we know, according to Oriental medicine there has to be a balance of both to create a healthy mind/body.

There are three main deficiencies that can cause fatigue: lack of fresh air with shallow breathing, lack of qi flow through meridians, and poor blood circulation.

The breath

Do you work out in a gym or fitness club, especially at this time of year when it's cold outside? Have you ever thought of what the air you are actually breathing inside the building is like? Typically the room or space you are in is nowhere near an open window, and the indoor air has been circulating and drying out since the building was built! So when you are sweating beside your fellow workout buddies, lifting weights, doing aerobics, or even just breathing deeply in a relaxing yoga class, in all probability you are filling your lungs with stale, dry and dust laden air. Gross! Many people spend most of their time at home or at work inside in heating or air-conditioning, so - even if you are in an area of higher air pollution - getting outside at least for part of the day will be much more beneficial for your lungs. Dress appropriately for the weather and try doing some of your exercise routine in the park.

Not only is air quality important for the body, but also how we breathe makes a difference. Do you actually know whether your breathing is shallow or deep? Tight chest muscles cause constriction of the ribs preventing the lungs from opening up to breathe more fully. Many people only take deep breaths when they yawn, by which time they are already tired. Yawning forces the body to get rid of stale air and allows the blood to become more oxygenated. Take a moment to yawn and see how that feels. If you think shallow breathing is causing your lack of energy, try to consciously breathe from your abdomen.

Deficiency in qi flow

In Chinese and Indian holistic medicine it is believed that we are all born with a certain amount of qi which we receive from our parents and even our ancestors. This original or vital qi is slowly depleted with age but can be enhanced through proper breathing, good nutrition and a healthy lifestyle so that qi flow is constant through all organs and meridians. If there is a deficiency in one or more meridian, the body becomes weak and fatigued. Checking your diet, getting adequate exercise in fresh air, and having a regular acupressure massage or acupuncture treatment will all help strengthen vital qi.

Blood circulation

If fatigue is accompanied by a dislike of cold, numbness and tingling in hands and toes, or a weak pulse, poor blood circulation from a congested liver may be the cause. In TCM qi flows through the liver meridian between 1 and 3 am enabling the liver to filter and regulate blood flow. Early morning stretching and breathing exercises can help stimulate poor circulation and encourage any remaining blood in the liver to flow through the body. Using prescribed herbal remedies and reducing stress will also help a sluggish liver to combat fatigue.

'Tis the season for nuts...

2011-12-15T03:04:00.000-05:00

Christmas is probably the only time of the year that most of us get out the nutcracker to actually shell the nuts we eat, instead of buying them already shelled for us from our natural health food store. So while you are cracking them this year, here is something to think about which nut is doing what for your body.

Walnuts

Great for lowering cholesterol. You need to eat about one to two ounces a day for a month to see the benefits. Walnuts are also good for reducing stress as they contain plenty of serotonin which boosters tryptophan.

Cashews

Did you know they have twice as much iron as ground beef? That makes them excellent for fighting fatigue.

Pecans

Just five pecans have about one sixth the amount of zinc we need per day to fight off colds and flu.

Pistachios

These tasty nuts have more potassium than a banana has. A couple of handfuls of shelled nuts will help lower blood pressure.

Brazil nuts

Two of these a day will help ward off certain cancers, such as bladder and prostate, because of their rich source of selenium.

Almonds

Eat seven soaked almonds each morning to help stabilize your blood sugar levels. Almonds are low on the glycemic index, making them a good choice for diabetics.

Filberts

These nuts are one of the highest natural sources of vitamin E and are also full of zinc, calcium and magnesium.

Did you know that raw, shelled nuts are much more digestible if they are soaked first? It's a good idea to soak all nuts for 20 minutes, or even overnight in the refrigerator, to get rid of the tannins and increase their nutritional value. Always throw away the water you soak them in.

Spinal Rocking

2011-12-14T09:12:00.000-05:00

The following exercise is a great one to do to combat fatigue. Working on major meridians along and at the side of the spine, it also helps relieve lower back pain, shoulder and neck pain and tension. Organs relating to the meridians get massaged so that this simple exercise affects the whole body.

Best done on the floor, with padding (eg mat, towels) underneath if you are bony or extra sensitive to pressure, lie on your back with knees into the chest and head tucked in. Hold onto the knees and gently rock yourself up and down, coming all the way up onto the shoulders if possible. Continue to rock to and fro without pausing. You can place your hands under the knees or on top, whichever position feels more comfortable. Both ways will stimulate important pressure points for relaxing and re-energizing muscles. After a few repetitions rest for a few minutes, breathing deeply, before turning to the right side to come back into a sitting or standing position.

''Parsley, Sage, Rosemary and Thyme''

2011-12-14T03:31:00.000-05:00

If you are opting for a live rosemary tree this year for your Christmas tree, have you thought about what you can do with it after the Holiday Season is over? Well, after planting it outside, try adding a sprig of fresh rosemary to a hot cup of tea! Not only will it have a delicious smell but it will also boost your immune system! Just like other foods in TCM, many herbs have their own healing properties and can easily be used, fresh or dried, in cooking, salads, or even put into a tea. Why not have your own herb garden outside, or in pots on a south-west facing windowsill? Here are some of the more common herbs to grow:

by nataraja

Rosemary

Warming, helps blood circulation and brain function

Mint

Peppermint and spearmint are widely used for digestion, relieving gas and heartburn, and cleansing the liver

Sage

Helps improve concentration and memory loss with aging; make a tea to relieve a sore throat; sage helps get rid of parasites

Parsley

Slightly warming, parsley has more vitamin C than citrus fruit and is high in iron. It aids digestion, regulates qi flow, detoxifies fish and meat, benfits kidneys, bladder, eyes and ears, counteracts bad breath and strengthens teeth

Thyme

Dries dampness and phlegm, an antibiotic for the lungs, good for asthma

Cilantro

Removes heavy metals from the body

Oregano

Boosts the immune system, helps with infections, use for toothache and skin conditions

Basil

Warming, anti-inflammatory, anti-bacterial, soothes the stomach, good for seafood poisoning

So if you are someone who usually leaves a garnish of parsley lying on the plate - next time, do your body a favor, and eat it!!

Simple techniques for relieving fatigue

2011-12-13T09:12:00.000-05:00

Exhausted already and still a long way to go?? If you can't fit in a relaxing acupuncture treatment, then try these simple ways of counteracting the extra stress of the holiday season.

A foot massage. This can be done professionally, by a loved one, or even by yourself in between wrapping presents. Do it for as long as it feels good. Don't forget to press on Kidney 1 (Yongquan) acupoint in the center of the sole of the foot. If you are using oil, try adding a couple of drops of lavender or peppermint to soothe away all tension.
Spinal rocking. This not only helps back, shoulder and neck pain to get rid of fatigue, it also massages the main meridians to give a whole body treatment.*
A cup of tea. A soothing cup of hot tea has been medically proven to calm a troubled mind and relieve stress. If you are worried about getting too much caffeine, bear in mind that tea bags are usually more concentrated than loose tea. Or go for a caffeine free, herbal Christmas blend, put your feet up and relax!
Eat healthy and light. Overeating sugar, salt, processed foods and heavy, rich foods will all cause fatigue and qi stagnation. Pay extra attention to eating nutritious and healthy foods this season.
Get rid of mental and emotional baggage. The holiday season can stir up old negative feelings and memories which then cause imbalance in your organs, using up energy. Think only happy thoughts as you do your holiday planning.
Finally, don't think you are tired. A thought is a seed, which leads to an action. If you think you are tired, you will immediately create a feeling of tiredness in support of that thought. Your mind will come up with a hundred reasons why you think you are tired. Now you have caused an excess of mental activity which leads to fatigue. A seed grows into a garden, so don't plant the seed!

(*see next post)

Fatigue caused by excess

2011-12-11T08:30:00.000-05:00

Funny how we know that Thanksgiving cooking and baking, Christmas shopping and New Year parties come along at the same time every year. But we still rush around like mice on a wheel or the White Rabbit in Alice in Wonderland until we end up in total exhaustion! It seems like we have so many things to do in so little time.... but our body can only take so much stress before it breaks. Doing too much of anything will cause imbalance somewhere in our body and upset qi flow through a meridian. Here is what an excess of certain types of activity will do.

Excess physical exertion damages the liver meridian
Excess standing damages the kidney meridian
Excess sitting damages the spleen-pancreas meridian
Excess lying down damages the lung meridian
Excess looking (eg computer work, watching TV, detailed crafts, reading) damages the heart meridian

Everyone has different stress and overload levels. Take time this festive season to stop and tune into your body once in a while to check where you are on your scale of balance between activity and rest, and adjust your routine accordingly.

Is it possible to eat too much fruit?

2011-12-09T09:10:00.000-05:00

Did you know that the latest dietary guidelines call for five to thirteen servings of fruits and vegetables a day (2½ to 6½ cups per day), depending on one's caloric intake. How much of that should be fruit and is it possible to overdo it?

The most traditional principle of health is moderation in everything. The body will try and expel any kind of excess to preserve balance. We tend to eat in excess the foods that we really enjoy, especially if we are told they are very good for us, as is the case with fruit. But a healthy diet is one in which yin and yang are balanced, regardless of how nutritious the food is supposed to be. Most fruit is yin (especially tropical and citrus) and cooling in energy, therefore eating three or four oranges or increasing the amount of juice you drink a day because you think you might catch a cold and you need extra vitamin C is actually producing excess mucus and potentially causing dampness in the body.

According to the theory of balance, yin (cold/cool) foods are usually recommended for yang constitutions. Yang (warm/hot) foods are good for yin constitutions, and those foods with neutral energy are suitable for everyone.

Examples of yin (cold/cool) fruits are: bananas, melons, citrus, kiwi fruits, apples, pears, peaches, purple plums, strawberries

Examples of yang (warm/hot) fruits are: cherries

Examples of neutral fruits are: yellow plums, pineapples, grapes, apricots, figs

Whatever the fruit you are eating, remember to always eat local produce according to the season and - whether you think it tastes better or not - try to eat it at room temperature, not chilled from the refrigerator!