Andrea Iwi’ula (E-Vee-oo-lah) earned her Masters of Science in Acupuncture from Bastyr University, a leading academic center for natural health sciences. She has been a licensed and nationally certified Acupuncturist since 1998.

She currently holds a seat on the Board of the Washington East Asian Medicine Association (WEAMA) and is also a member of the National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM). She is passionate about the profession and believes that Acupuncture and East Asian Medicine is a vital and integral portion of today’s health care system.

It has a slight glistening sheen from the egg-wash, crispy edges that give way to a moist, chewy center, a brown caramelization of color from the sugar on the outside and a smell of delectable sweetness that could make your mouth water even before the creamy colorful buttery frosting is swirled on top.  What is it about the cupcake that has our country craving them at epic proportions the last decade or so?  If you are like most Americans, you probably have a strong affinity for certain foods especially those that are sweet, rich and slightly salty.  Read on to see the breakdown of food cravings, why certain foods are craved more than others, their effect on your health, and tips to lessen their grip on you.

Take a minute and think about the food you tend to crave.  Chances are it has a slightly salty quality that’s almost but not completely hidden by a sweet flavor.  Is your craving a baked good such as the cupcake above or is it something a bit more savory such as pizza?  Whether you go for the sweet treats or the savory or fried foods there is a clever trick being played on our brains which has roots in our evolutionary biology. 

Our brains are “wired” for foods with the trinity of salt, fat and sugar since the dawn of time and until recent advances in food industry, have actually served us well and maintained our survival.  Foods with this trinity tend to be highly palatable so that we enjoy the experience of eating them.  In times of famine and starvation the body needed to store energy to survive and so it is biologically necessary to gain pleasure from eating these foods essential to our survival.  Even more interesting, our brains have neurotransmitters which communicate pleasure.  This too being part of survival has evolved with us over the years.  We now know that certain foods actually signal the brain to release certain neurotransmitters such as dopamine that tell us to keep eating these pleasurable foods.  The combination of foods with salt, fat and sugar together stimulate the release of these neurotransmitters which when in excess, have the ability to “hijack” our brain so that we may not know when we have had enough or have the “will power” to stop.  Perhaps it is not only a lack of inner discipline or will power at play here.  What else could it be?

When high sugar, high fat foods are consumed such as processed and packaged foods, baked goods and all the infamous “white” foods such as white flour, white sugar, white rice and even some dairy, our pancreas receives the signal to release insulin into the bloodstream in order to shuttle all this sugar into cells.  Insulin is a hormone secreted to help the body use sugar.  Its job is to bring sugar into the cells so that we don’t have all this sugar coursing through our veins, wreaking havoc on our health.  However, insulin does more than just shuttle sugar into our cells.  We now know that insulin is the fat storage hormone and the more of it in our blood the stronger the message to store fat will be, especially in our belly!

 Insulin also has the effect of increasing our food cravings and plays into the craving cycle by off setting the hormonal balance which allows us to self regulate our food intake.  The more insulin we have, the more high sugar, high fat foods we crave! The more we indulge in these foods the more insulin we secrete, fat we store and neurotransmitters released signaling us to maintain this pleasure.  So it is a viscous cycle that even the most disciplined among us are vulnerable to. When insulin is used too much due to overconsumption of a processed-foods diet, it becomes ineffective and the cells do not respond to it well.  As the cells lose their sensitivity to insulin blood sugar starts to rise and symptoms of diabetes begin to present themselves.  Eventually the cells have little sensitivity and insulin resistance occurs.  This is a problem for our country as the rates of obesity, infertility, hormonal imbalance, type II diabetes, heart disease, elevated blood cholesterol, blood pressure, mood disorders, thyroid disorders, cancer, dementia and infertility rise.   

What is a person to do then if these foods are everywhere in our culture?  Here are some nutrition tips to help you during your next food craving attack:

1.  Limit or avoid all processed and packaged foods.  Anything that your grandmother would not recognize as food is a good image to hold in your mind. Pay special attention to high sugar, high flour products and baked goods.

2.  Stick to natural, whole foods.  These are foods you can envision growing in nature (think blueberries, not blueberry “flavor”)

3.  Search food labels for high fructose corn syrup, hydrogenated or partially hydrogenated fats and stay AWAY from these foods.

4.  Eat healthy proteins such as beans/legumes, nuts/seeds, wild fish, organic poultry and grassfed (pasture-raised) meat. Inadequate protein increases sugar cravings!

5.  Get an oil change.  Make sure you are eating foods with a high omega 3 fat content (EPA/DHA) such as wild fish (salmon, sardines, herring, mackerel), fortified DHA eggs, walnuts, flax seed and flax oil. Choose avocado, extra virgin olive oil and other monounsaturated fats.  Include coconut oil for a healthy saturated fat. Studies have shown that including adequate omega 3 fats in the diet decreases cravings for sugar, fat and salt especially during certain times of the month! One study reported in the Journal of Nutrition, Health and Aging, researchers reported a link between brain tissue deficiencies in omega 3 fatty acids and the inability to experience satisfying levels of pleasure.  In other words, the less omega 3 fat in our brain might mean the more chocolate chip cookies we need to eat to satisfy our craving for sweet, fat and salty treats!  

Stay tuned for more interesting and helpful tips about how to enhance your health through food.

Eat well, Live well, Be well.

In good health,

Elizabeth

References:

J Nutr Health Aging. 2004;8(3):163-74

Domingue, Kristen  “Bye Bye Bloating, Hello Flat Belly at Any Time of the Month” Webinar. 2010, June 16

What you put on your fork is the single most important act of self care you do every day.  What we eat directly influences how we feel and what sort of life we will live.  To prevent illness and get the most pleasure out of our lives it is as basic as knowing which foods empower us and which foods strip us of our vital energy.  Nutritional counseling can provide a safe learning environment to gain insight into how your personal health is influenced by your food lifestyle.  There is always a lot to learn about the power of the fork and the power within.  Combining those two creates the best version of you and is the goal of integrative nutrition counseling.

Benefits of Nutrition Counseling

• Encourages food to be your medicine for many modern day diseases
• Takes the guess work out of what to eat for maintaining and preventing wellness
• Provides a template to launch your own definition of healthy diet and lifestyle
• Provides insight into how certain foods affect YOUR body and how to listen to that gut wisdom
• Supports you in your health goals with coaching, education and practical tips & advice
• Invites fun, pleasure, sensuality and calm back into the kitchen

Integrative Nutrition

Each session utilizes the following:

Whole-Foods Based

Bastyr University’s vision “that good nutrition also involves understanding and meeting the greater needs of the planet. This includes using food as affordable medicine and learning how growing and processing food impacts the environment” By getting back to basics and choosing real food, as it is found in nature we can provide our body with fuel it understands and can use efficiently.  By eating fresh, local and as organic as possible we offer both the planet and our bodies the ultimate service.

Mind/Body Nutrition

The exploration of how thoughts, feelings, and beliefs influence metabolism and health. Harness your own gut wisdom to promote authentic eating habits and relationship with food.  The connection of body, brain, emotion, spirit, culture and soul with metabolic vitality.

Functional Medicine Approach

A personalized approach to medicine dealing with the root underlying cause of disease.  It views the body as a whole system which functions at its best when addressed as a synchronized unit. 

Appropriate For:

• Prenatal
• Fertility
• Menopause
• Diabetes
• Insulin Resistance/PCOS
• Hormonal Imbalance
• Elevated Cholesterol
• Elevated Blood Pressure
• Obesity
• Metabolic Syndrome
• Anxiety
• Depression
• Mood Swings
• Eating Disorders: compulsive and emotional eating
• Food Craving and Addictions
• Leaky Gut
• Food Allergies
• Gluten Intolerance
• Fatigue
• Insomnia
• Digestive disorders: gas, bloating, constipation, diarrhea, cramps
• Thyroid & Adrenal disorders
• Skin problems: acne, eczema, itchy rash, psoriasis

Elizabeth Maltzman, MS, RD is a nutrition consultant for the functional medicine and integrative health field. She is a registered dietitian who holds a graduate degree in Nutrition from Bastyr University.  Elizabeth has been influenced by her work with Dr. Mark Hyman, Marc David and Jena la Flamme to bring her patients a fresh approach to integrative healing via food.  Her goal is to help you in your journey to attain and sustain true wellness by using the timeless wisdom and science of Functional Medicine as well as your body’s own unique intuitive knowledge.  Her style embraces the “feminine” archetype of counseling which regards pleasure, patience, curiosity, intuition and relaxation as the real path to healing.  Elizabeth will not put you on a “diet” nor restrict your eating but will help you find your own food lifestyle that serves your daily needs and lifestyle best.  Her definition of success is for you to walk away feeling empowered, whole and at peace with your relationship to food. She focuses on women’s health, hormonal imbalances, food allergies, weight management, mind/body nutrition, culinary literacy and whole foods cooking. Elizabeth helps you reconnect with your wellness and works with diet, exercise, relaxation techniques and culinary creativity as a means to that end.

Is your health condition stress-related?  Whether you realize it or not, it might be.  Many studies have proven that mental/emotional “stress” causes physical changes in the body, which can lead to health problems.  It has also been shown that the body heals faster and the immune system operates better when the body is in a state of relaxation.  The following relaxation techniques can be done almost anywhere to relax your body and calm your mind.

DEEP BREATHING (5 MIN)

1.  Select a comfortable sitting position.

2.  Close your eyes, and direct your attention to your own breathing process.

3.  Think about nothing but your breathing; let it flow in and out of your body.

4.  Say to yourself: “I am relaxing, breathing smoothly and rhythmically. Fresh oxygen is flowing in and out of my body. I feel calm, renewed, and refreshed.”

5.  Continue to focus on your breathing as it flows in and out, in and out, thinking about nothing but the smooth rhythmical process of your own breathing.

6.  After 5 minutes, stand up, stretch, smile, and continue with your daily activities.

 MENTAL RELAXATION (5 TO 10 MIN)

1.  Select a comfortable sitting or reclining position.

2.  Close your eyes, and think about a place that you have been before that you found to be a perfect place for mental and physical relaxation.  This should be a quiet environment, such as the ocean, the mountains, a forest, a panoramic view, etc.  If you cannot think of a real place, then create one.

3.  Now imagine that you are actually in your ideal relaxation place.  Imagine that you are seeing all of the colors, hearing all of the sounds, and smelling all of the different scents.  Just lie back and enjoy your soothing, rejuvenating environment.

4.  Feel the peacefulness, the calmness, and imagine your whole body and mind being renewed and refreshed.

5.  After 5 to 10 minutes, slowly open your eyes and stretch.  You have the realization that you may instantly return to your relaxation place whenever you desire, and experience a peacefulness and calmness in body and mind.

Resources

Johnson, S. L. Therapist’s Guide to Clinical Intervention: The 1-2-3’s of Treatment Planning. 1997. Academic Press. San Diego, CA. 

Antioxidants are substances that may protect cells from the damage caused by unstable molecules known as free radicals. Free radical damage may lead to cancer. Antioxidants interact with and stabilize free radicals and may prevent some of the damage free radicals might otherwise cause.  (taken from: http://www.cancer.gov/cancertopics/factsheet/prevention/antioxidants)

Food                                       Serving Size                          Total Antioxidant Capacity

1. Small red beans                1/2 cup                                   13,727

2.  Wild blueberries               1 cup                                       13,427

3.  Red kidney beans            1/2 cup                                   13,259

4.  Pinto beans                      1/2 cup                                   11,864

5.  Cultivated blueberries     1 cup                                       9,019

6.  Cranberries                      1 cup                                       8,983

7.  Artichoke hearts               1 cup                                       7,904

8.  Blackberries                     1 cup                                       7,701

9.  Prunes                               1/2 cup                                   7,291

10.  Raspberries                   1 cup                                       6,508

Also high on the list are strawberries, pecans, russet potatoes and Red Delicious apples.

Concerns are growing in the United States about exposure to pesticides and other contaminants that can adversely affect people, especially during fetal development and childhood when effects can have long-term developmental consequences. Choosing to eat organic produce and animal products can minimize exposure to harmful chemicals and lead to a more nutrient dense diet.

According to the Environmental Working Group (EWG) people can lower their pesticide exposure by almost 90% by avoiding the 12 most contaminated fruits and vegetables and choosing organic products instead. Although washing and peeling fruits and vegetables helps to lower exposure, residues still remain. The best bet is to choose organic whenever possible and avoid the “dirty dozen” to reduce exposure.

The Dirty Dozen: Choose organic to avoid the 12 most contaminated produce

Peaches

Apples

Sweet Bell Peppers

Celery

Nectarines

Strawberries

Cherries

Lettuce

Grapes (imported)

Pears

Spinach

Potatoes 

The Cleanest 12: Lowest in pesticide residues

Onions

Avocado

Sweet Corn (frozen)

Pineapples

Mango

Sweet Peas (frozen)

Asparagus

Kiwi

Bananas

Cabbage

Broccoli

Eggplant

Download a wallet-sized shopper’s resource at www.foodnews.org

Source:   Environmental Working Group

During the last trimester, it is possible for your baby to turn (or not turn) in such a way as to be considered a breech position, i.e. not in the accepted cephalic or head down position.  If this happens and you want to avoid a C-section, Traditional Chinese Medicine may offer help in turning the baby. 

Treatment

Treatment is generally given between weeks 30 through 38, with week 34 being the optimal time. If treatment is applied after week 38, it is not as effective.  Treatment involves the burning of an herb called mugwort (moxa) over a point on the fifth toe.

How it works

Applying heat to this point appears to stimulate production of placental estrogens and prostaglandin, both of which are maternal hormones.  This hormonal increase encourages uterine contractions, which in turn stimulates fetal activity. 

Research

In a 1998 study in The Journal of the American Medical Association, 75.4% breeches successfully turned in the moxibustion intervention group compared to 47.7% in the control group.  260 pregnant women diagnosed with breech positioning, who were otherwise healthy, were randomized into two groups: the intervention group received moxa treatment; the control group received no treatment other than routine care.  All were at 33 weeks gestation.   This study has been replicated several times with as high as a 90% success rate.

__________________________________________________________________________________

Moxibustion for Correction of Breech Presentation: A Randomized Controlled Trial

Francesco Cardini, MD; Huang Weixin, MD JAMA. 1998;280:1580-1584.

Context— Traditional Chinese medicine uses moxibustion (burning herbs to stimulate acupuncture points) of acupoint BL 67 (Zhiyin, located beside the outer corner of the fifth toenail), to promote version of fetuses in breech presentation. Its effect may be through increasing fetal activity. However, no randomized controlled trial has evaluated the efficacy of this therapy.

Objective— To evaluate the efficacy and safety of moxibustion on acupoint BL 67 to increase fetal activity and correct breech presentation.

Design— Randomized, controlled, open clinical trial.

Setting— Outpatient departments of the Women’s Hospital of Jiangxi Province, Nanchang, and Jiujiang Women’s and Children’s Hospital in the People’s Republic of China.

Patients— Primigravidas in the 33rd week of gestation with normal pregnancy and an ultrasound diagnosis of breech presentation.

Interventions.— The 130 subjects randomized to the intervention group received stimulation of acupoint BL 67 by moxa (Japanese term for Artemisia vulgaris) rolls for 7 days, with treatment for an additional 7 days if the fetus persisted in the breech presentation. The 130 subjects randomized to the control group received routine care but no interventions for breech presentation. Subjects with persistent breech presentation after 2 weeks of treatment could undergo external cephalic version anytime between 35 weeks’ gestation and delivery.

Main Outcome Measures— Fetal movements counted by the mother during 1 hour each day for 1 week; number of cephalic presentations during the 35th week and at delivery.

Results— The intervention group experienced a mean of 48.45 fetal movements vs 35.35 in the control group (P<.001; 95% confidence interval [CI] for difference, 10.56-15.60). During the 35th week of gestation, 98 (75.4%) of 130 fetuses in the intervention group were cephalic vs 62 (47.7%) of 130 fetuses in the control group (P<.001; relative risk [RR], 1.58; 95% CI, 1.29-1.94). Despite the fact that 24 subjects in the control group and 1 subject in the intervention group underwent external cephalic version, 98 (75.4%) of the 130 fetuses in the intervention group were cephalic at birth vs 81 (62.3%) of the 130 fetuses in the control group (P=.02; RR, 1.21; 95% CI, 1.02-1.43).

Conclusion— Among primigravidas with breech presentation during the 33rd week of gestation, moxibustion for 1 to 2 weeks increased fetal activity during the treatment period and cephalic presentation after the treatment period and at delivery.

From the Jiangxi Women’s Hospital, Nanchang, People’s Republic of China (Dr Weixin). Dr Cardini is in private practice in Verona, Italy.

Many women focus their attention on the first three trimesters of pregnancy. In the past, not much attention was given to the fourth trimester beyond breastfeeding and healthy sleep habits for your baby. However, so much more takes place during the fourth trimester. It is a time for bonding with your new baby, getting used to the routine of caring for a newborn and creating your unique family unit.

It is quite a surprise then for many new mothers who find themselves overwhelmed, fatigued, and anxious once they have birthed their babies. The “baby blues” affect 50-80% of women. This condition is often short-lived and is characterized by mood swings, anxiety, irritability, crying spells, sleep problems and feelings of hopeless-ness and loneliness. The baby blues usually go away after 7-10 days on their own. Symptoms are not usually severe and treatment isn’t needed. Although, there are things you can do to feel better. Nap when the baby does. Ask for help from your spouse, family members, and friends. Join a support group of new moms or talk with other moms.

For some women, these uncomfortable feelings persist and become what is commonly referred to as postpartum depression. Postpartum depression affects 10-15% of women any time from a month to a year after childbirth. The difference between postpartum depression and the baby blues is that postpartum depression often affects a woman’s well-being and keeps her from functioning well for a longer period of time. Postpartum depression needs to be treated by a doctor or other healthcare provider. Counseling, support groups, and medicines are things that can help. The factors that may contribute to postpartum depression include:

• Feeling tired after delivery, broken sleep patterns, and not enough rest often keeps a new mother from regaining her full strength for weeks.
• Feeling overwhelmed with a new, or another, baby to take care of and doubting your ability to be a good mother.
• Feeling stress from changes in work and home routines. Sometimes women think they have to be “super mom” or perfect, which is not realistic and lead to added stress.
• Having feelings of loss — loss of identity of who you are, or were, before having the baby, loss of control, loss of your pre-pregnancy figure, and feeling less attractive.           
• Having less free time and less control over time. Having to stay home indoors for longer periods of time and having less time to spend with your partner and loved ones.

Any of these symptoms during and after pregnancy that last longer than two weeks are signs of depression:

• Feeling restless or irritable
• Feeling sad, hopeless, and overwhelmed
• Crying a lot
• Having no energy or motivation
• Eating too little or too much
• Sleeping too little or too much
• Trouble focusing, remembering, or making decisions
• Feeling worthless and guilty
• Loss of interest or pleasure in activities
• Withdrawal from friends and family
• Having headaches, chest pains, heart palpitations (the heart beating fast and feeling like it is skipping beats), or hyperventilation (fast and shallow breathing.)

After pregnancy, signs of depression may also include being afraid of hurting the baby or oneself and not having any interest in the baby. In extremely rare cases—less than 1% of new mothers—women may develop something called postpartum psychosis. It usually occurs within the first few weeks after delivery. Symptoms may include refusing to eat, frantic energy, sleep disturbance, paranoia and irrational thoughts. Women with postpartum psychosis usually need to be hospitalized.

Researchers aren’t sure what causes postpartum depression, but think that the dramatic shifts in hormone levels during pregnancy and immediately afterward may result in chemical changes in the brain leading to the condition. The most important thing to do if you suspect you have symptoms of postpartum depression is to talk to your healthcare provider. This type of depression is an illness just like any other and there are treatment options. Some women opt for a course of antidepressants and talk therapy or group therapy. The use of acupuncture and herbs may be beneficial. Joining a support group such as PEPS (visit their website at www.PEPS.org) is also extremely helpful. PEPS places you in a group with other mothers of newborns in your neighborhood. You meet weekly for four months with a group leader and discuss many of the topics that face new mothers during the fourth trimester. It gives you an opportunity to connect with other moms, get out of the house and get support.

It is important to talk about how you are feeling. There are many new moms who are feeling depressed, judge themselves, and feel guilty for not being “supermom”. They

are often embarrassed to admit to their partners, friends and family members how they are feeling. Recently, with celebrities like Brooke Shields opening up to the public about her struggles with postpartum depression, the topic is receiving more attention. Hopefully, more new moms are being educated and can feel assured that they are not alone and that there is help for this condition.

Here are some tips that can help prevent, or help you cope with postpartum depression:

• Be realistic about your expectations for yourself and your baby
• Limit visitors when you first go home
• Ask for help — let others know how they can help you
• Sleep or rest when your baby sleeps!
• Exercise; take a walk and get out of the house for a break
• Screen your phone calls
• Follow a sensible diet; avoid alcohol and caffeine
• Keep in touch with your family and friends — do not isolate yourself
• Foster your relationship with your partner — make time for each other
• Expect some good days and some bad days

Written by Diana Soto, Licensed Marriage and Family Therapist at Acupuncture NW & Associates

We are now offering Mayan Abdominal Therapy at both of our locations!

Annie Hines, L.Ac., LMP of Acupuncture Northwest & Associates has studied

Rosita Arvigo Founder of The Arvigo Institute

 under Dr. Rosita Arivgo,  a doctor of Napropathy,  who has studied indigenous healing for the last 30+ years in Central America. Dr Arvigo had the distinct privilege to apprentice with the famous Maya shaman, Don Elijio Panti, who was famous throughout all of Central America for his healing techniques.

The Arvigo Techniques of Maya Abdominal Therapy uses herbs, nutritional counseling, mind/body/spirit healing, and a specific form of massage, and other ancient healing techniques that support the body’s innate healing ability.

Many women and men suffer needlessly from congestion/constriction within the pelvis.

For women, this can lead to over 36 symptoms – painful periods, fertility issues, migraines with menses, irregular ovulation, cysts, fibroids are just to name a few.

For men, congestion within the pelvis can contribute to prostate issues, urination problems, erectile dysfunction, and more.

For both men and women, congestion within the abdomen can lead to many digestive problems, which so many people suffer from.

When the Mayan techniques are applied patients can experience numerous benefits to the organs of digestion, reproduction, and respiration,  as well as improvement of general health and wellness.

Call our office today for an appointment!

Patients’ Corner 

“I can’t do this anymore, Elen, I’m in so much pain, but I have to finish this job!” I was in tears, I was nauseated from pain, and I was used to it. My friend stopped her work to finish mine. The task? Counting pages in a book. I had been suffering from carpal tunnel syndrome since 1992. Seven years later, I was still in pain. I would go home at night with both arms numb from fingertip to shoulder blade, take four ibuprofen, put splints on both my wrists, and settle in for a night of fitful, intermittent sleep.

After two more years, I went back to see a doctor. I couldn’t open doors or carry a dinner plate with my left hand, and my right hand was becoming just as bad. I couldn’t do my job. I was anticipating the usual advice, which amounted to “live with it.” This doctor, however, gave me an answer I hadn’t expected. She asked me if I had tried acupuncture. I agreed to, and when I met Stephanie, I was even more surprised to hear a healthcare practitioner say to me, “You’re healthy. You shouldn’t be in pain.”

But the real shock came with the first treatment. I had no expectations. Stephanie apologized, saying that I might not experience relief that day. Her apology proved unnecessary. After the first treatment, I went home and slept the most blissful sleep—for twelve hours straight! I wore no braces, and I was pain free for the first time in ten years. A year later, I type, mouse, squeeze my toothpaste tube, carry my own groceries, and I’ve even gone rock-climbing! It’s no exaggeration to say that acupuncture changed my life. (Written by C.P. patient at Acupuncture NW & Associates)