By now I’m sure you know all about the birds and the bees but there may be a few minor details that were left out of the story.

Here are a few things that couples can do on their own to prepare their bodies for optimal fertility.

For Both Women and Men

Relax. De-stress de-stress de-stress! I can’t stress this enough. Modern research has found that when we are stressed our bodies switch into something that is called fight or flight mode. When this happens our intelligent body shuts down normal body functions in order to focus on the immediate stressor.

This brilliant work of nature was extremely important to our ancestors. After all, when you come across a saber tooth tiger, you didn’t need to spend energy having sex and making babies. You needed to spend your energy running! Believe it or not, working long hours, stressing about deadlines, driving in traffic, rushing everywhere, worrying about finances and things out of your control places an enormous amount of stress on your body and puts you into a chronic state of stress. Your body doesn’t want the added tax of getting pregnant and nourishing a fetus, it wants to survive. You might as well run straight into that saber tooth’s mouth!

So how do we relax? We relax by quieting our minds. Whatever it takes for you to feel a sense of calm and safety in this world. For some of you it might be as easy as taking deep breaths, watching a funny light hearted movie, getting a massage once a week, laughing, going for walks, or having dinner with a friend. For others we may need to learn how to meditate or start a yoga, tai chi, or qi gong practice. However stressful your life is, you have to balance it with an equal amount of relaxation.

Exercise. It’s a good idea to get into a regular exercise routine but just like everything else I suggest here, don’t over do it. Exercise increases blood and oxygen circulation throughout the entire body including reproductive organs. It also helps detoxify and relax your mind and body.

Eat well. Quite simply, focus on a diet high in vegetables, protein, fruit, and low in processed and packaged foods. Eat organic and hormone free as much as possible. Avoid artificial sweeteners like aspartame, nutrisweet, and sweet & low. Cut out alcohol and caffeine.

Quit smoking. Just do it. Smoking is so bad for your health and those around you. It can also cause developmental problems in your little one so kick the habit now before you start trying to have a baby.

Avoid lubricants during sex. Chemical lubricants, lotions, and saliva are known to kill or stop sperm from moving up to the uterus. Using natural oils like olive or safflower are ok.

Missionary is best. Well, in terms of fertility, this is the best position. The sperm do not have to fight against gravity when swimming to find the egg. It’s also recommended that you (the lady) remain laying in the same position for 20 minutes after being intimate. This gives the sperm plenty of time to swim though the cervical opening.

For Women

Aim for a healthy weight. Fat cells produce hormones that can interfere with your delicate endocrine system. Too much fat on your body will cause an excess in estrogen, while too little may stop ovulation. Normalize your weight by following the recommendations above and keeping a balanced lifestyle.

Keep track of your menstrual cycle.Knowing when you ovulate can mean the difference between pregnancy and no pregnancy. An optimal menstrual cycle is 28 days in length. Ovulation usually but not always happens at the halfway point around day 14, but do not assume you are ovulating around day 14. I have seen women ovulate as early as day 9 and as late as day 22. It is very important to be intimate with your partner a couple days before and during ovulation. If you are intimate too early or too late you will miss your fertility window. To find out when you ovulate you can check for changes in your cervical mucus. Fertile cervical mucus has the consistency of raw egg whites and is stretchy and clear. You can also and take your Basal Body Temperature BBT as soon as you wake up or you can purchase an ovulation kit from any drug store.

Take prenatal vitamins and supplements. There are a variety of prenatal supplements on the market. Make sure you are taking one with B complex that includes PABA and folic acid, vitamin C, zinc, calcium, vitamin D, choline, and inositol. I also recommend taking essential fatty acids like fish oil with DHA, probiotics, CoQ10 for those under 30 or ubiquinol if you are over 30. Taking these will not only be good for you but good for your developing baby. Chinese herbs will also benefit and help to regulate your cycle.

Go get a checkup. Make an appointment with your OBGYN to get an examination. You may find out you have a complication that can hinder your chances of becoming pregnant. It’s good to know this now so you can take care of it before you spend a year trying to conceive.

For Men

Choose boxers over briefs. The testicles help to regulate sperm temperature. Wearing underwear that is tight may keep them too warm. Loose fitting underwear like boxers are ideal.

Supplements for men. Choose a multivitamin that includes vitamin D, vitamin C, vitamin E, selenium. Also be sure to take amino acids like L-arginine and L-carnitine as well as omega 3 with DHA.

Happy Baby Making!

This perfect mix of protein & veggies is low in carbohydrates and high in color and flavor.

Strawberries add a touch of sweet without tipping the sugar scale, chicken is high in energy sustaining protein, spinach is high in vitamins and fiber, while artichokes help to cleanse the liver. A salad really can’t get any healthier then this.

Ingredients

• 2 Fresh organic sliced strawberries (washed)
• 2 cups fresh baby spinach (washed)
• ½ baked chicken breast chopped
• 2 artichoke hearts quartered
• juice from ½ a lemon
• 1 tbs olive oil
• fresh thyme
• salt & pepper to taste
• fresh mint

Directions

In a large bowl mix the spinach and sliced strawberries. Then add the chicken and quartered artichoke hearts. In a separate dish mix olive oil, lemon juice, fresh thyme, salt and pepper. Once mixed pour it all over your salad. Garnish with fresh mint!

If you have time it’s best if you bake the chicken yourself but if you don’t precooked chicken will do just fine. I like to bake chicken in a little water with lemon juice, butter, salt and pepper at 350 degrees for 35 – 45 minutes.

Health note

Did you know that non organic strawberries are heavily sprayed with pesticides? Now more then ever it is important to buy organic berries especially if you live in California. Methyl iodide which is arguably the most toxic and carcinogenic pesticide has recently been approved for use in California despite warnings from many scientists and environmental groups. Keep in mind that this chemical can not just be washed off, along with being sprayed onto fruit it is also injected right into the soil. This means that the pesticide is apart of your fruit.

Where can you buy pesticide free strawberries? You can usually purchase organically grown produce straight from the farmers at local (farmers) markets. Some grocery stores such as Whole Foods also sell local organic produce. You can ask the produce manager about their pesticide policies and what farms they get their produce from.

Although strawberries can be harvested year round in California it’s best to buy between the months of April – July when they will be at their peak.

Ni Hao Noodle Soup is one of my morning favorites. A bowl of soup for breakfast will warm you up and fill up your belly.

This particular soup is so fantastic because it tastes good, it is healthy, and you don’t have to be a graduate of culinary school to make it. Cook some noodles, chop some veggies, throw them in a pot with water, turn up the heat for 5 minutes and that’s it!

Eating soup for breakfast ignites your digestive fire keeping you strong and energized for the rest of your day.

Air conditioners can cause all kinds of reactions like asthma, headaches, coughing, dry skin and lungs, and itchy sore throat.

Air conditioners don’t allow your body to get used to the heat so every time you walk from your air conditioned house to your air conditioned car your body has a mini shock response that weakens your immune system.

It’s best to allow your body to adjust to the temperature changes slowly and naturally. Cooling your body from the inside will help tremendously. Here are a few things you can do to cool down without racking up a huge electric bill and wasting energy.

1. Make a batch of Mint Green Sun Tea

• 2 cups of Fresh Mint leaves
• 1 tbsp green tea
• 2 liters of filtered water
• Leave out in the sun for a couple hours. Can be served warm or cold.

How does mint cool you off from the inside? In Chinese medicine, every herb has a specific flavor (spicy, sour, sweet, bitter, bland) and a specific temperature (hot, warm, neutral, cool, cold). They also go to specific meridians and enter certain organs.  Mint is a herb that is both spicy and cooling at the same time.  Mint enters the lung meridian which is in charge of dispersion of body fluids and helps push sweat out to the surface of the skin. When your body sweats it releases heat and your skin becomes cool from the moisture. It also cools the liver meridian. The liver is in charge of emotions so if that heat is irritating you, a little mint tea will calm your nerves making you more pleasant to be around!

2. Eat Cucumber Tomato Salad

Both cucumbers and tomatoes are cooling, loaded with water, and can help keep you from becoming dehydrated. Dill is also a cooling herb and the salt allows you to hold onto moisture to avoid dehydration.

• 1 cup mini grape tomatoes chopped
• 3 Persian cucumbers chopped
• 3 cloves of garlic minced
• juice of 2 lemons
• fresh dill to taste
• ¼ cup olive oil
• salt & pepper to taste

Mix above ingredients up and enjoy!

3. Wear a Hair Wrap

Ever wonder why those who live in hot climates like in the middle east wear so much clothing? It’s because the fabric allows your body to sweat which keeps you cool and protects your skin from being damaged by the harsh rays of the sun. Here’s how you can make a cooling hair wrap:

Dunk a light weight cotton scarf into a bowl of cool water with 2 – 3 drops of mint, lavender, or rose essential oil. Wring out. Wrap scarf loosely around neck and head. Large sunglasses and lipstick are to be worn at your own discretion!

4. Spritz yourself and your friends

Fill up a mini spray bottle with water and 1 – 2 drops of Jasmine essential oil. Spritz your face, neck, under armpits, and tummy as needed to cool you down.

5. Hang out in the shade with a good book

When its hot it’s best not to exert too much energy. Staying still, taking naps, or reading a good book in the shade will help you forget about the heat.

• Health Tip: Contrary to popular belief, icy cold foods are not good on hot days. In fact in Chinese medicine, icy cold foods are never a good idea. We want our digestion to be warm and strong and eating cold foods can weaken your digestive fire. Room temperature and slightly cold foods are ok but ice cream, ice tea and drinks, frozen yogurt, and foods straight from the fridge should be avoided. If your food or beverage is too cold let it sit out for a couple minutes before consuming.

Lentils don’t get any better then when they are combined with this perfect combination of tang and love.

Ingredients

• ½ onion
• 2-3 carrots
• 1 celery stalk
• 2-3 tomatoes
• ¼ head cabbage
• 1-2 potatoes
• Spinach
• 1 cup lentils (you could use ½ orange and ½ green)
• Garbanzo beans (optional.. they add more protein)
• Lots of garlic
• 1 inch slice of ginger
• Curry seasoning to taste
• Thyme
• Lemons
• Butter or ghee
• Olive oil
• Salt & pepper

Directions

Sauté onions, carrots, celery, garlic, tomatoes, and seasonings (except salt) in a little butter until tender. Then add ½ or more pot of water and bring it to a boil. Once its boiling add the lentils and turn the heat down to low. Let the contents simmer for about 15 – 20 minutes. Once the lentils are soft add the garbanzo beans and spinach and cook another minute or so. Right before serving add the juice of 2 – 3 lemons, salt, and olive oil for taste. For added tanginess add sliced lemons including the peel into the pot before serving. Garnish with chopped parsley.

Health Note

Did you know lentils have been a staple of the human diet for at least 10,000 years? They have been found in archeological sites and are also mentioned in the bible. They are thought to have originated in the middle east but ancient artifacts proving their existence have been found from Greece all the way to India.

Lentils are a relatively inexpensive food and can be purchased at just about any grocery store throughout the entire year. It’s best to purchase fresh lentils and keep them stored in a cool, dark, and dry place away from heat and sunlight. Use them within a few months as you don’t want them to go rancid.

Just under 200 calories, each bowl of soup contains about 10g of protein, 10g of fiber, 5g of fat, and 25g of carbohydrates. Perfect for any health conscious dieter looking to stay healthy without having to empty their bank account. Enjoy!

The Chicken Ate the Tomato Soup

Anyone who knows me knows I love soup. I really do. Soup is a passion of mine. I love all kinds of soups from hearty winter soups, to light and fresh cold spring soups. I eat a bowl of soup just about everyday. For breakfast, lunch, or dinner, it doesn’t matter give me a bowl of soup and I will be your bff!

People that know me would also say that I am impatient and they might be right. I don’t like to wait long to eat. I also don’t like to follow recipes or measure ingredients. The food I make has to be quick, uncomplicated, and easy and that is exactly what soup is. Throw a bunch of ingredients in a pot and 20 minutes later you’ll have a bowl of warm sparkly goodness.

In the next few posts I am going to teach you how to make the best soups without having to search up and down the grocery isles to find that one last ingredient. Most of my recipes include ingredients that are already in your fridge.

Over the years I have heard many experts preach what they have read in a text book or the latest research that proves their beliefs around weight loss. Eat less exercise more, or calories in must not exceed calories burned. Sounds simple enough, right? Wrong!

You are an awesome complex organism made up of billions of cells, and a mind boggling number of chemical reactions going on every second. You can not be simplified into an equation of less food = less weight.

Think of your metabolism as a pendulum. It likes to slowly sway in the middle. Swing it up too far one way and it will swing back full force to the opposite end. So the harder you try to lose weight the harder your body will try to hold onto it. Before you know it, you will weigh more then you did before you went on a diet. Your will, desire, or mind can not outsmart your body. Why not?

Your body has a set point that it likes to be at. It will do whatever it takes to get you to stay at this weight. It does not care what you think it should be at, or what magazines or modern pop culture say it should be at, or even what the body mass index (BMI) says it should be at. Some of us have higher set point then others. Some of us have more flexible set points that allow us to easily gain or lose a few pounds, while some of us have rigid set points that make it much harder to do so.

I am not saying it’s impossible to lose weight, I am saying it would be better if you changed your perception of what a healthy body looks like. Health does not equal skinny. Health equals a constant state of harmony unique to you, within your own body.

If you are still reading then I want to give you some advice on how you can live a healthy and happy life and possibly lose a few pounds in the process.

1. Accept yourself
Learn to love yourself for who you are, as you are. My dad used to say this to me all the time as a kid but I was too stubborn to listen to him. I should have, the little old wise man who is wise even for his years has always been right.

2. Do not compare yourself to others
Everyone has a unique physical makeup that deserves to be celebrated. You are beautiful the way you are, I promise. Someone with a stocky body can be just as healthy and beautiful as someone with lean and slender body. Every morning when you get up, look at yourself in the mirror and say with a smile, “Hello Gorgeous! Don’t you look good today!” Then nod yes and brush your teeth.

3. Surround yourself with happy people
Sometimes its hard to recognize that others are bringing you down. If you feel depressed around certain people then stop hanging out with them. You deserve better. Find the people that make you laugh and smile. Be nice back and keep them close.

4. Move your body
Exercise makes us feel good. Ever notice how a morning stroll around the block makes your day seem sunnier? That’s because exercising causes your body to release endorphins better known as the “happy hormones.”

My favorite exercise is yoga because it feels good, can be done anywhere anytime, and it is one of the best ways to change the body. Why? Because you are stretching and compressing your fascia and connective tissue, squeezing blood and oxygen in and out of organs which in turns detoxifies your entire body leaving a leaner happier you! Find an exercise you enjoy and stick to it.

5. Eat clean and healthy foods.
I am not saying you can’t indulge yourself every once in awhile but for the most part you should be eating organic whole foods. The more you avoid packaged and processed foods the better off you will be. Gluten in particular aggravates the endocrine and immune systems which can suppress thyroid function. The thyroid controls metabolism so having a slow thyroid will make it nearly impossible to lose weight and more likely cause you to gain weight.

6. Stay hydrated
Dehydration could be the number one reason you are not losing weight. How do you stay hydrated? You stay hydrated by drinking water. Not by drinking coke, or pepsi, or apple juice, or tea, or coffee but by drinking good old fashioned water. Water flushes the system and washes away toxic debris. You will feel better and it may even curb your appetite!

7. Sleep
Getting adequate sleep will help your body function better. How do you know if you are sleeping well? The average adult needs 7 – 8 hours of sleep each night. You should be able to fall asleep within ½ hour and stay asleep until morning. If you are having trouble sleeping try taking magnesium ½ hour before bed.

8. Turn off the news!
I know Anderson Cooper is a hottie but watching the news keeps us in a constant state of stress and anxiety. Stress keeps us in fight or flight mode compromising optimal hormone and metabolic functioning and before you know it WHAM! BAM! You weigh more then you did before you sat down to watch the news. So turn that tv off!

Now that I have given you some tools for health, go be happy with yourself and while you are at it, go tell those nice people that make you laugh and smile to do the same. They will thank you for it later, I promise! :)

The genius of Chinese Medicine is that it is based on finding balance between opposites. Balance your yin and yang. If you have too much of something then get rid of the excess, if you are deficient in a vital nutrient then supplement it to make it stronger. If something is too hot then cool it down and if too cold, then warm it up!  Find the medium in everything, or as Buddha would have said it, choose the middle path!

Depression in Chinese Medicine is usually diagnosed as stagnation. More specifically, stagnation of Liver qi. To keep things simple qi can be defined as energy, oxygen, or breath. Why the liver? Because the liver is in charge of movement of qi in all directions, at all times. When qi or anything else gets stuck in Chinese Medicine we move it. It’s as simple as that!

Ever hear a depressed person say they feel “stuck” or “trapped” or can’t find a way out? They are literally expressing the need to move their Liver qi. Movement equals harmony.

What acupunturists strive for is the continuous smooth flow of qi and blood though out the entire body. To make this happen we would choose acupuncture points and herbal remedies that together help to smooth the flow of liver qi and lift the spirit.

Here are a few simple things you can do on your own to help move your liver qi:

1. Exercise
Exercise especially in the morning will help get your blood moving and flowing properly for the day. Why in the morning? Because in Chinese Medicine the liver stores the blood and is in charge of filtering and cleaning the blood during the night while you are sleeping. Exercising early will wake up a sluggish liver. A simple brisk 20 minute walk will be enough to get circulation going. Slow medatative exercises like yoga, qi gong, or tai chi are all great ways to start your day.

2. Eat Lighter, Eat Healthier
Eating heavy meals weighs us down physically, mentally, emotionally, and spiritually. Instead eat smaller meals with bigger nutrition. What does a smaller meal with big nutrition look like? Instead of french fries try half a baked sweet potato. Instead pasta make steamed veggies with butter. Instead of that juicy bacon and cheeseburger eat a small salad topped with roasted chicken breast.

3. Supplements
There are many herbal supplements that help with depression, many of them can be purchased over the counter or at your natural grocery store. I say focus on probiotics, a good plant based multivitamin with D3, omega 3, and magnesium.

4. Speak Your Mantras
When the qi of your mind gets stuck you are often left playing the same record over and over in your head. Break the record by repeating new mantras like “I am Thankful, I am Loved, I am Beautiful, I am Light, and I am Happy.” Repeat these over and over again many times a day. This helps to break your old thinking habits and replaces them with new healthy ones. Everyone is capable of creating new neural pathways in the brain, you just have to be willing to put the effort in to making it happen.

5. Verbalize Your Thoughts
Don’t let your thoughts and feelings stay boggled up in your head. Unexpressed emotions are like a hot air balloon on the verge of explosion!  For goodness sakes, let the air out! Move the qi of your mind. Talking with friends and family can be good but sometimes we need professional help and should seek out a therapist who can help you get though more complicated situations.

There you have it. 5 ways to move your stagnation. Now go out and move your qi today!

As always, consult your primary health physician before making any major health decisions.

What can Acupuncture Facial Rejuvenation do for me?

• Improve muscle tone & dermal contraction
• Increase collagen production
• Eliminate bags under the eyes
• Decrease puffiness by improving metabolism
• Eliminate fine lines & diminish larger wrinkles
• Improve hormonal imbalance
• Moisturize skin by increasing local circulation of blood and lymph to face
• Improve facial color by the increase of peripheal circulation
• Reduce or eliminate double chin
• Tighten the pores
• Brighten the eyes
• Help lift drooping eyelids
• Reduce stress that is evident in the face
• Promote overall health and well being
• Brings out a persons innate beauty & radiance
• Slows the aging process from within

What is the appointment like?
The entire appointment lasts one hour. The first 10 minutes we discuss what your concerns are, what you want to get out of the treatment, and what kind of results you should expect. You then lay down on a comfy heated bed and I we will begin with 10 minutes of a neck and shoulder massage to increase oxygen and blood flow to the face. Fine needles are then gently placed into points along the entire body including the face & head. The needles are left in place for 30 minutes. The treatment is so relaxing that often times people fall asleep.  The last couple of minutes we will show you the results and answer any questions you might have.

Are there any side effects?
Some people might experience small bruising after the treatment. This can be avoided by applying pressure to the site and taking arnica.

Are there any contradictions or health conditions that would not allow me to get Acupuncture Facial Rejuvenation? YES
Acupuncture Facial Rejuventation is contraindicated in cases of high blood pressure, dizziness, diabetes, pregnancy, facial sunburn, asthma, those who have had recent botox or restalyn injection, microdermabrasion, chemical peel, acute herpes outbreak on the face, have a cold/flu, pituitary tumors or cushing’s disease, hemophilliacs, those on blood thinners, taking asprin, vitamin e, and/or fish oil, those prone to migraines, epilepsy or seizers, lymphoderma in the face, cancer, AIDS, or coronary diseases. Please inform the acupuncturist if you have any of the above conditions.

How do I schedule my appointment?
Please schedule your appointment online and follow instructions. Please expect a wait time of about 3 weeks before you can get in for an appointment. You can download the New Patient Forms online to have them filled out ahead of time.

How do I get ahold of Dawna Ara?
The best way to get ahold of Dawna Ara is by email. If you have additional questions about the treatment then please email her at dawnaara@gmail.com. If you call then please leave a message along with your email address and she will get back to you within 24 hours.

In Chinese Medicine Fall is the time of the metal element which rules the Lung and Large Intestine meridians. To keep things simple, these meridians are in charge of the dispersion of body fluids, or in other words they help to keep the body properly moisturized. During fall dryness dominates, irritating the lungs causing us to have problems with hydration. Our skin, hair, and eyes can becomes dry, the throat can become itchy, and respiratory problems like asthma can emerge. If the large intestine becomes dry we could suffer from constipation.

To better help you I have created a list of 10 things things you can do at home that will protect your body from dryness and allow your body to regain moisture quickly and naturally.

1. First things first. Hydrate hydrate hydrate! Stay hydrated by drinking water. Stop drinking soda, coffee, and alcohol as these will dehydrate you. To all the smokers out there- stop smoking! Smoking not only dehydrates you but it causes a wide range of serious life threatening diseases.

2. Eat foods like avocado, olive oil, coconut oil, honey, pumpkin, kelp, spinach, flax, salmon, berries, and watermelon. These foods are moisturizing and will help your digestive system to stay happy, healthy, and hydrated.

3. Your skin has a natural oil barrier to protect you from the elements and guess what that barrier is made out of? That’s right, Omega 3! So take your omega 3 supplement along with vitamin C, D3, and B vitamins.

4. Don’t exacerbate the problem by taking long hot showers. Hot water can actually wash away the bodies own protective oils leaving your skin dry and tight feeling. To avoid this I recommend taking shorter (5 minutes or less) lukewarm showers.

5. Be sure to use a chemical free moisturizing liquid soap like Jason’s Satin Liquid Soap or Alba’s Shower Gel. Don’t use Dr. Bronner’s. I repeat, If you have dry skin do not use Dr. Bronner’s. Yes its a natural cleanser but it will dry out your skin causing further complications.

6. After showering apply a high fat natural body moisturizer like pure coconut or almond oil while still damp to lock in moisture. Again, make sure your moisturizer is chemical and scent free. For your face good moisturizers include Dr. Hauschka’s Rose Cream, Alba’s Night Time Rejuvenation Oil, and Juice Beauty’s Nutrient Moisturizer.

7. Wear clothes that are made out of natural fibers like cotton or bamboo. These fabrics allow your skin to breathe and are less likely to cause irritation. Avoid wearing itchy fabrics like wool sweaters or polyester pants.

8. Be sure to launder your clothes in chemical & perfume free natural laundry detergent. Good ones include Seventh Generation, ECOS, Tide Free, or All for sensitive skin.

9. Limit your use of air conditioning and heating. Both of these blow dry air around which can dry out and irritate your skin, throat, and lungs.

10. Use a humidifier at night while sleeping. This will help to protect against dry & sore throat, as well as dry skin, and dry mucus membranes. If you are prone to respiratory problems a humidifier will help to ease the symptoms.

As always consult your primary care physician before making any major health decisions.

Book online to schedule the next available appointment with Dawna Ara, L.Ac.
If you are a new patient, please download and fill out the New Patient Form