How I Beat My Sugar Cravings With Avocado

How often throughout the day do you get "Hangry"?  If you're not familiar with the term, it's when your hunger is so strong that you become short tempered and your only mission is to get food in your stomach and how you react to others is the least of your worries.  What's happening is your blood sugar is suddenly dropping and you're running on fumes, leaving you to reach for the closest thing to give you quick energy, most often something with sugar.  This begins the rollercoaster of diet problems so many of us have.

My Story
The relationship I've had with food has been evolving for a very long time and is still deepening.  The connection between food and one's health is sometimes not stressed as much as it should be and many of us just eat to get by or to satisfy a craving.  The most difficult eating pattern that I've overcome with the help of saturated fats is feeling the need to eat until fullness to avoid that empty hunger 2-3 hours later or eating something sugary to avoid that crash.  It was not a healthful way to live.

Simple Carbs vs. Saturated Fats
When we eat sugar or simple carbs, they are quickly converted into energy by our liver, giving us that boost when we're in a slump.  This is fine if you're leaving the gym (quickly brings blood to the muscles) or are on a hike and expending a lot of energy.  There are two problems with consuming simple carbs like sugar though: a) the energy is empty and doesn't last long, b) we take in more energy (sugar) than we expend (don't exercise) and it turns into fat.  One distinction is eating whole fruits such as an apple- the fiber carries the fructose through the body so that the energy is digested longer rather than dumping sugar in the system like when people have a frappuccino or soda.

Why Should I Choose Saturated Fats?
There is a better way though!  Fats have been consumed and highly valued for thousands of years as they are true, long lasting sources of energy.  Fats are stored and not just consumed but also used to heal the body when there is a wound externally or internally.  When you replace sugar for a saturated fat, your sugar craving ceases as your body is getting that energy it was needing.  When you're craving sugar, your body is saying, "Hey! We're running low on energy here, let's do what we did last time that got the energy right up!"  It's a cycle that has long-term harmful effects on your health.

What To Do?
The next time you're craving something sweet or you're feeling 'hangry', take either a teaspoon of coconut oil or ghee (yes, just eat it- you'll like it) or slice an organic avocado and eat half.  You'll find that in about ten minutes, you won't feel hungry and you'll have a different type of energy- long lasting energy with clarity.  You also won't feel that sudden drop and intense hunger because your body is running on long-lasting energy.  I highly recommend incorporating saturated fats such as ghee and avocado into your everyday diet.  Your skin will become moistened again and your fullness will be more sustained.  Moving away from sugar will reduce the inflammation in your body and the fat will help heal this inflammation.  Every cell in your body has a liposomal layer- a fat layer, so when you're not consuming fat or have a fat free diet, you are withering yourself away in a sense by denying your body the fat it needs.  Saturated fat is not the enemy- refined or high amounts of sugar is; allow yourself no more than 10g of sugar a day.  If you're craving more than that, you have to assess your diet.

Tamasic Food as it relates to sugar
In Ayurvedic medicine, they have three classes of foods: Sattvic, Rajasic and Tamasic.  Sattvic food is full of vitality, gives you clear energy and heals you.  Examples would be fresh vegetables and fruit, fresh milk or butter or a beautiful meal cooked with lots of love- there is an energy to these items that give your body deep satisfaction.  Rajasic foods would be things like garlic and onion which are pungent and spicy.  These foods are the foundation of motion and activity but too much can cause anger- they say that before wars, they would give soldiers garlic to boost them.  The last category is Tamasic foods which should be avoided at all cost.  These are low quality food that dull our life force- prana or weaken our Qi.  Tamasic foods are sugary foods, refined/processed foods, frozen or leftover foods or foods that are cooked in anger.  Try to think of the lack of energy that is in these foods.  Why would you want to put them in your body?  When you eat Tamasic food, you will feel a dullness- yes, a craving has been satisfied, but your energy is empty and you cannot think clearly.  Start to pay attention to how you feel after eating food from each of these categories and develop that communication with your body.  Have a healthful day! -Collin

How Meditation Is Being Used to Treat ADHD

I was diagnosed with ADHD at a young age and placed on Ritalin, mainly because I was disruptive during class and the teachers recommended that my parents speak with a doctor about it.  I was kept on medications throughout most of my developing years and am thankful that I now have the chance to actually work on myself rather than be drugged.  I have strong opinions about the diagnosing of children with ADHD as well as placing them on these medications at such a young age, but that's not what this post is about.  What I want to focus on is how beneficial meditation can be for those who have a difficult time quieting their mind, utilizing their mind as a tool or find focusing difficult.

The core issue with Attention Deficit Disorder is the inability to focus- so it stands to reason that some kind of attention training would be a strong tool to have under one's belt.  That training is meditation, which has been around for thousands of years across countless cultures.

How Does Meditation Help My Inability To Focus?
When one learns to meditate, what is developed is mindfulness and awareness.  Mindfulness allows you to not be lead and controlled by your thoughts, but rather, observe them as they come and go.  It is the nature of the mind to think, but in our culture, the mind is constantly bombarded with never ending information and we loathe boredom which creates constant chatter.  Mindfulness can be used as a tool to foster wellness, especially psychological well-being.  Similar techniques have been used to lower blood pressure and to manage chronic pain, anxiety, and depression.

Mindfulness also improves your ability to control your attention  In other words, it teaches you to pay attention to paying attention.  Mindful awareness can also make people more aware of their emotional state, so they won't react impulsively.  That's often a real problem for people with ADHD.


What style of Meditation could I practice to cultivate Mindfulness?

What I have found so far to be the best style of mediation that you can approach and find a local center on is either Vipassana or Zen meditation.  Both of these styles emphasize creating a spaciousness in the mind through sitting silently; there is no chanting or visualization.  If there is a local Zen Center or Vipassana meditation class being offered at a yoga center, stop by and check it out.  Try something different!


How Can I Meditate Right Now?

I find meditation to be best in morning after waking or at night before bed.  You want this to be YOUR time that you don't worry or think about what you have to do or plan- it's simply a time to be quiet.  I recommend starting with just 5 or 10 minutes and slowly working up to 30 minutes twice a day.  You can sit on a zabuton or a chair where your sitting forward and legs are at a 90 degree angle.

1.  Relax in a seated position, close your eyes if you'd like.  Really relax though- feel your facial muscles relax, arms, legs etc.
2.  Begin to focus on your inhalation and exhalation.  I like to count each breath as it gives me an anchor if I start to get carried away by a thought.  In the beginning, I used to just have a goal of 100 breaths.
3.  As you sit, if a thought arises, do not become attached to it, just allow it to arise and float away.  They say, "Don't serve your thoughts tea."  If you do get carried away, come back to your breath.  You always come back to your breath.
4.  See how you feel after completing however long a session you do.  Sometimes, I've experienced stress after meditation as I realize how noisy my mind is- this is normal.  It's kind of like a wild horse you are taming, stick with meditation though and the mind will become a tool again.

If you have questions or comments about how you like to meditate, feel free to comment below.  Have a peaceful day.  -Collin

Improve Your Eyesight, Reduce Eye Swelling and Redness With Moxa!

In China and Japan, both moxa stick and loose moxa are one of the most frequently used herbs in healing.  Moxa, also known as the herb Mugwort, is a powerful herb in its adaptogenic healing nature, meaning it is used in both acute and chronic conditions, as well as heat and cold conditions.

One of my most favorite ways to use moxa stick on patients is when they complain of dry, swollen, itchy or red eyes.  With the moxa stick lit and glowing, I hold it 2-3 inches above the patients eyes for 10 breaths, then move to the outer canthus for one breath and then inner canthus.  I perform the same on the other eye and do three rounds which should equal about 10 minutes.  It's fine to open your eyes, especially if you have cataracts or vision impairments.  It should feel like a gentle warmth that is nourishing the eyes as well as deeply relaxing.

Swelling of the eye is immediately reduced, moisture returns as well.  I often send patients off with a stick to take home and use twice daily.  Using moxa on your eyes daily will improve your vision, reduce swelling from glaucoma, and reduce dryness.

If you come across a moxa stick at your herb store, check it out.  I also use it for chronic pain, as the gentle warmth nourishes and helps repair old injuries or on the belly button if you have digestive issues.  If you have questions, comment below or speak with your local acupuncturist.  Have a healthy day! -Collin

Triphala: The Balancing Formula For Detoxification and Rejuvenation That You HAVEN'T Been Taking

Triphala is one of my most favorite herbal blends in Ayurvedic medicine and I wanted to take a moment to share with you the benefits found in this powerful formula.  It's comprised of three fruits native to India: Amalaki, Bibhitaki, and Haritaki and literally means "three fruits".

Triphala is recommended and used more often than any other Ayurvedic herbal formulation due to its ability to gently cleanse and detoxify the system while simultaneously replenishing and nourishing it.  When these three fruits are combined, they form a very powerful Rasayana.  A Rasayana is the most highly refined and powerful herbal combination known to promote long life and rejuvenation. 

Benefits of Triphala:

•  Assists natural internal cleansing
• Gently maintains regularity
• Natural antioxidant and rich in polyphenols which reduce oxidative stress on the body
• Supports healthy digestion and absorption
• Nourishes and rejuvenates the tissues
• Purifies the blood
• Lowers LDL cholesterol
• Reduces blood sugars
• Removes excess fats from the body
• Nurtures voice quality
• Strengthens hair roots
• Improves eyesight

Triphala and Weight Loss

In conditions of excess weight, triphala can be used as part of a weight loss system included with a healthy, vegetable-rich diet and exercise.  Proper digestion and elimination are important factors in achieving long-term success in maintaining an optimal body weight.  Triphala also promotes healthy eating habits and cravings by supplying the body with the full spectrum of natural tastes.  

How To Take Triphala:

Unlike some allopathic medicines, Triphala does not cause any serious side effects or ailments; a person can consume it on a regular basis without worrying about negative long-term health effects.  ***If you are pregnant or menstruating, DO NOT take Triphala.***

In Ayurvedic medicine, Taste is very important when it comes to the consumption of food as medicine, therefore, it's important to take this as a tea rather than swallowing the vegetable capsules these normally come in.  I normally open 2-3 capsules in hot water, allow it to settle and drink the tea slowly at night time before bed.  You don't need to take this three times a day; taking it before you sleep allows time for the body to let the Triphala go through and do its work.  Because Triphala works slowly, this herbal formula is meant to be taken long term as it has a deeply purifying effect.  It goes deeper into the physiology and releases the toxins at a much deeper level.

Any questions or experience with Triphala?  Comment below!  Have a healthful day- Collin

The Power of Broccoli Sprouts in Detoxifying Environmental Pollutants

Everyday, we are bombarded with environmental toxins- car exhaust, lead-wick/synthetic aroma candles/plug-in air fresheners, laundry detergents and dryer sheets, non-organic cleaning agents--the list goes on.  These man-made chemicals which are completely unnatural are not recognized by the body and unable to be properly broken down, resulting in toxic accumulation.  The effects that these environmental pollutants have on our health has yet to be fully known as not enough time has passed to see the long term effects- remember when asbestos used to be sold as fake snow for christmas?  It's important to rid your home of as many of these environmental pollutants as you can and detoxify your body before  you encounter serious health consequences.  

A diet of mostly whole, organically-grown foods is undoubtedly among the most effect ways to prevent disease and achieve optimal health, and sprouts may offer some of the highest levels of nutrition.

Recent research on "super foods" is finding that broccoli sprouts may help detox toxic pollutants.  As reported by Time Magazine:

"Broccoli sprouts specifically are a source of glucoraphanin, which creates sulforaphane when chewed or swallowed.  That compound accelerates the body's ability to detoxify from various pollutants..."

In China, a three-month long study among 300 Chinese men and woman living in one of themes polluted areas of China, a rural community in the Jiangsu Province, was performed where the test group drank half a cup of a beverage consisting of sterilized water, pineapple, and lime juice, with dissolved freeze-dried broccoli sprout powder ever day.  The control group drank the same drink without the powder.

After urine and blood tests were collected and analyzed, researchers found that the test group, who received the broccoli sprout powder, excreted far greater levels of two carcinogens.  Excretion of benzene increased 61 percent, and the rate of excretion of acrolein increased by 23 percent.

Fresh broccoli sprouts are FAR more potent that whole broccoli.  For example, tests have revealed that three-day old broccoli sprouts contained anywhere from 10-100 times the amount of glucoraphanin found in mature broccoli.  Glucoraphanin has also been shown to protect against cancer.  Other health-promoting compounds found in cruciferous vegetables such as broccoli sprouts (and mature broccoli) include:

• Glucosinolate glucoraphanin, which helps improve blood pressure and kidney function. It also boosts cell enzymes that protect against molecular damage from cancer-causing chemicals. 
• Sulforaphane, a metabolite of the glucosinolate glucoraphanin, has been shown to normalize DNA methylation — a crucial part of normal cell function that allows cells to “remember who they are and where they have been.” It’s also important for regulating gene expression, and this compound has been found to play a role in activating more than 200 different genes. Sulforaphane also has anti-diabetic and antimicrobial properties, and kills cancer stem cells, which slows tumor growth. 
• Isothiocyanate, a specific sulforaphane compound, has very strong cancer-protective benefits, sparking hundreds of beneficial gene changes. This compound activates some genes that fight cancer, and switch off other genes whose job it is to aid in tumor growth.

Incorporating broccoli sprouts into your diet through juicing or including them with salads and wraps is quick and easy as well as inexpensive- a large bag of them from my co-op cost $3.  They're delicious and add great texture to meals.  Have a healthy day! -Collin

Recover From Voice Loss or Improve Your Vocal Quality Quickly With This Chinese Herbal Tea!

I was recently asked by someone if there was anything Chinese Medicine does for loss of voice and I immediately recalled the time I couldn't speak after a cold where I was coughing a lot- I drank a Pang Da Hai tea throughout that day and my voice came back the next.

Pang Da Hai is a seed that can be found in most Asian supermarkets in packets of about 8 seeds.  You'll pour about 8-16 oz of boiling water over 1-3 seeds and let them sit for about ten minutes and watch the magic happen.  The seeds expand with a gelatinous membrane that is then mixed around in the cup and sipped.  You can remove the hard seed from within once it has expanded and drink this tea.  You'll want to drink this tea up to 3 times a day and swallow bits of the membrane as it deeply moistens, cools and heals sore throats and distressed vocal chords.  This tea is best for hot, sore throats and voice loss.  Have a great day and comment your success! -Collin

Why Does My Acupuncturist Feel My Pulse?

If you've seen an acupuncturist before, aside from our in depth intake and examination of your face and tongue, we take your pulse on both wrists. I think many of us who are in this field know why we use the pulse for diagnostic purposes but I don't think our patients fully understand the deep philosophy and science behind it. I found a piece of literature by Bob Flaws where he talks about this and thought this would provide some depth to those of us that practice this medicine and insight to patients unsure why we use this technique in our medicine-

"Pulse examination in modern TCM primarily means feeling the pulse of the radial arteries at the styloid processes of both wrists.  This is commonly called the "cun kou" or inch opening.  It is believed by practitioners of Chinese medicine that the pulses felt here can be read as a simulacrum of the flow of qi, blood, and body fluids of the entire body.  The first chapter of the Nan Jing (Classic of Difficulties) opens with the following question: All the 12 channels have sections where the movement in these vessels can be felt.  Still, one selects only the cun kou in order to determine whether the five viscera and six bowel harbor a pattern of death or life, of good or evil auspices.  What does that mean? The answer of why one can determine the health and disease of the entire body by feeling the pulses at the cun kou on the wrists that the Nan Jing gives is this: The cun kou constitutes the great meeting point of the contents passing through the vessels.  It is the section of the hand tai yin channel where the movement in that vessel can be felt.  When a normal person exhales once, the contents of the vessels proceed three inches.  When a normal person inhales once, the contents of the vessels proceed another three inches.  Exhaling and inhaling constitute one breathing period.  During this period, the contents of the vessels proceed six inches.  A person, in the course of one day and one night, breathes altogether 13,500 times.  During that time, the contents of the vessels proceed through 50 passages.  That is, they circulate through the body in the period needed by the clepsydra's dripping water to move down by 100 markings.  The constructive and defensive qi proceed through 25 passages during a yang period, and they proceed through 25 passages during a yin period.  This constitutes one cycle.  Because the contents of the vessels meet again, after 50 passages, with the cun kou, this section is the beginning and the end of movement of the contents of the vessels through the body's five viscera and six bowel.  Hence, the pattern of death or life, good or evil auspices harbored by the body's five viscera and six bowels may be obtained from the cun kou. Whether or how one chooses to accept this explanation aside, it is a fact that practitioners of Chinese medicine have been diagnosing and treating patients on the basis of pulse examination carried out at the inch opening for at least 2,000 years."

To summarize what is being said here, we are using the pulse as a diagnostic measure as it's painting a picture of the entire ecosystem within the body. Each position and depth is related to an organ and its pair. If you have specific questions, feel free to comment below! -collin (Bob Flaws, The Secrete of Chinese Pulse Diagnosis)

Experiencing Seasonal Allergies AGAIN? Here Are a Few Great Tips!

Here in New Mexico, the end of summer means a few trees are finishing their blooming while a few others are starting up; it can be a difficult time for many people who suffer from allergies.  There are a few preventative things you can begin doing for the future and a few things you can do right now to reduce your symptoms and discomfort.

If you've had seasonal allergies your whole life and are tired to taking flo-nase or other over-the-counter medication, I highly recommend you see a naturopath or acupuncturist who specializes in herbs as there are powerful and natural ways to ease your discomfort and prevent allergies for the future.  

Seasonal allergy symptoms seen in most people are low energy, red/dry eyes, nasal congestion with yellow/green mucus, poor appetite and dry nose/throat.  In Chinese Medicine, we would see this as a Lung Deficiency (fatigue, low energy, poor appetite) combined with an External Heat (red/dry eyes, yellow/green mucus, sore throat).  We would want to Tonify the Lung/Spleen Qi and clear the heat.  Here are a few things you can do right now to reduce your allergy symptoms though!

1.  Wash Your Hair and Pillow Cases Daily-  If you find that you experience the most congestion at night and in the morning, it's often from the pollen/dust you've collected on yourself throughout the day.  Even if we wash our hair, often our pillows will have allergens, making sleep difficult with congestion.  Use a fragrance-free, eco-friendly detergent, as the chemicals and fragrances can irritate an already inflamed airway.

2.  Reduce Spicy, Sweet and Difficult to Digest Food-  Spicy food might temporarily clear your nasal passages but this heat unfortunately is drying out the Lung more.  In Chinese Medicine, we say that Spicy/Pungent is the flavor of the Lung- therefore "A Little Tonfies, A Lot Disperses."  The heat of spicy food will 'burn up the yin of the Lung' as the Lung likes to be warm and moist.  Sweet foods and difficult to digest foods will contribute to the mucus production.  Hard breads, cheese, raw/uncooked foods and desserts- all of these are going to continue the mucus production.  Food needs to be cooked, not heavily seasoned and easy to digestion- you want to support your Spleen and Lung right now, not give them hard work when they're already sick.  I highly recommend a fresh (not dry) ginger tea throughout the day as well; this will nourish the Spleen and warm up the Lung gently.  If it's summer, let the tea cool off but do not drink ice cold.

3.  Chinese Herbal Formulas- If you have an acupuncturist who also sells herbs, let them know you're having allergy symptoms so they can look at your signs and symptoms to make a correct diagnosis and prescribe the perfect formula for you.  One of my favorite formulas for when someone is in the midst of allergic symptoms is Jia Wei Xin Yi San (Xanthium & Magnolia Flower Formula) from Golden Flower Herbs.

4.  Neti Pot!  For a long time, I wasn't a fan of the Neti Pot; I didn't like water going through my nose as it reminded me of swimming and getting water in there.  But I've experienced how well it can clean the nasal passages and allergy sufferers NEED to do this.  Using a Neti Pot gently irrigates the nasal passages and helps the body to rid itself of the pollen and allergens.  If you suffer from nasal congestion, please go and buy a Neti Pot.  They are very inexpensive and along with washing your hair and pillow cases, your allergy symptoms could be reduced by 80% alone.

The biggest reason I see with patients with chronic seasonal allergies is their diet.  I highly recommend that you look at your diet and examine what could be impairing your body's natural ability to shield itself from pathogens- often it's poor food combinations or the wrong diet for our bodies.  If you have any tips that you'd like to share that have worked for you, comment below!  Have a healthy day- Collin

Long Term Health Benefits of Daily Tea Drinking

Many people have some sort of morning ritual involving either coffee or tea, but studies have shown time and time again the health benefits of teas, from reducing inflammation to cancer prevention.

A plant-based diet can help shield you from cancer.   Plants are rich in anti-inflammatory and antioxidant substances that help them (and us) withstand exposure to ultraviolet radiation, air pollution and other noxious substances.  Oxidative damage and inflammation promote cancer in addition to other chronic diseases.  Some plant chemicals even enhance the body's detoxification systems,stimulate the immune system and have direct anti-cancer effects.

Black, green and oolong tea all come from the plant Camellia senesis.  Population studies link higher tea consumption with a reduced risk of gastrointestinal, pancreatic, bladder, prostate, ovarian,uterine and breast cancer.  Green tea is particularly rich in the polyphenol epigallocatechin gullet.  In lab research, it inhibits cancer cell formation, proliferation, invasiveness, and metastasis and provokes cancer cell death.  Aim for two to three cups of green tea a day.

In Chinese Medicine, tea is believed to counteract the damage inflicted by greasy foods.  Westerners began to take notice of tea's healthful effects when a Dutch study in the early 1990s showed that the anti-oxidant flavonoids in tea reduce the risk of heart disease.  Many subsequent studies have shown that tea protects the heart.  It's high in antioxidant compounds that prevent- and undo- the cell damage at the root of heart disease (and most cancers).  Researchers at the University of North Carolina analyzed 17 studies of tea and heart disease.  Their conclusion:  Three cups a day (black, green, oolong or other varieties) reduces heart attack risk by 11 percent.

If drinking tea in the afternoon makes it difficult to fall asleep, make your last cup before noon.  Green tea has the least amount of caffeine and is higher in flavonoids than black tea, making this ideal.  I like to drink green tea in the summer when it's hot as it has a cooling quality to it and during the winter, moving to the cook teas like black, Earl Grey or Oolong.  If you currently drink coffee everyday and are worried about the caffeine crash in switching over, try a strong black tea (double bag even) in the morning, it can make a smoother transition and you don't have to feel guilty about having a second cup later.

4 Daily Tweaks that Reduce Inflammation

A healthy diet goes a long way, but add in these simple everyday changes and you can help get inflammation under control for years to come.

1.  Get More Sleep:  Scientists at Emory University School of Medicine in Atlanta found that sleep deprivation or poor sleep quality raises inflammation in the body.  "Sleep- at least seven and a half to eight hours a night- is extremely useful of recharging the body and decreasing inflammatory hormones like cortisol and adrenaline," says doctor Jeffrey Morrison, author of Cleanse Your Body, Clear Your Mind.  "It's these stress hormones that make the body more susceptible to inflammation."   Finding it hard to sleep at night?  Don't use electronic devices (including TV, computer or your smartphone) for at least two hours before going to bed.  Studies have shown that the blue light emitted by these devices can interfere with the production of a key sleep hormone, melatonin.  Also, shut off your Wi-Fi before you go to bed; some experts believe the signals can interfere with our bodies; own electrical impulses during the night-making us more agitated or anxious and unable to sleep soundly.

2.  Maintain a Healthy Weight:  Fat causes inflammation, says New Jersey-baed integrative doctor Kristine Gedroic.  "Your fat is not the product of your inflammation; it becomes the source of your inflammation."  For good health, we must keep our weight within a healthy range.  Excess weight around the middle, particularly, is an active source of hormones and inflammatory compounds.  When we lose excess weight, our bodies' inflammation levels decrease.  One study at the Fred Hutchinson Cancer Research Center in Seattle found that when overweight or obese women dropped at least 5% of their body weight, they had measurable declines in markers of inflammation.

3.  Exercise Regularly:  A University of Illinois study found that exercise seems to help heal chronic inflammation in the skin- a benefit that could be extrapolated to the entire body, the researchers say.  the study, published in the American Journal of Physiology, found that exercise helps increase blood flow in the body and decreases the amount of inflammatory molecules released in the body.  Another study- conducted by Mark Hamer, an epidemiologist at University College London- found that just two and a half hours of moderate exercise per week (about 20 minutes a day) reduced markers of inflammation by 12%.  The reason?  When we exercise, our fat and muscle tissues release bursts of proteins called cytokines into our bloodstream, helping inflammation to drop.

4.  Reduce Stress:  Chronically high levels of stress hormones can lead to the release of excess inflammatory chemicals.  This is why finding ways to lower your stress every day (such as breathing exercises, yoga, mediation or a daily tea ritual) is key to staying healthy.

Lactation Insufficiency Solutions Through Chinese Medicine

I was inspired to write this blog after encountering a few patients who had recently given birth and were either having low milk production, no milk or a blocked duct.  I wanted to share how Chinese medicine views these situations and resolves it based off of three common patterns.

Chinese medicine sees the body as a whole so when we describe an ailment or a set of signs and symptoms, we create a diagnostic pattern out of them which brings all of the signs and symptoms in to create a picture of disharmony that we use to treat.  It's kind of like drawing a map so that we know where we're going.

The three most common patterns that are seen in Chinese medicine when it comes to difficult lactation/lactation insufficiency are (1) Qi and Blood deficiency, (2) Liver Qi Stagnation, and (3) Phlegm and Qi Stagnation.

1.  Difficult lactation/lactation insufficiency due to Qi and Blood deficiency-  This is often seen in the mothers with weak constitutions who didn't gain a lot of weight during pregnancy, too old/young during pregnancy or heavy blood loss during their delivery.  The thought is that the body does not have enough Qi (energy) and Blood (nutrients) to make milk.  With Qi and Blood deficiency, the breasts are overly soft and never get engorged.  The milk is thin and water.  these women may have large amounts of loch discharge postpartum.  In this situation, resting, staying warm and eating a diet are most important.  Making nutrient heavy, simple to digest meals like congees and bone broth soup are vital in resolving this.

2.  Liver Qi Stagnation-  Preparing to have a child can put a lot of stress on a mother and the family and if that stress isn't lowered or managed, it can create what we call "qi stagnation" in the body, specifically in the LV channel.  This is important because the LV channel travels through the breast.  When we say Qi Stagnation, think of a river stream that was once flowing well, but became blocked either with debris or rocks; the water is not free flowing.  When a person becomes stressed, they tighten up and this inhibits the free flow of qi in the body.  This mother with have breast milk but it is not flowing, which might cause more frustration.  Your acupuncturist can prescribe safe herbal formulas to reduce stress as well as acupuncture and this will free the blockage so that the breast milk can flow.

3.  Phlegm and Qi Stagnation-  This can be seen in mothers who have a high BMI or are overweight.  These mothers will have enlarged breasts that are soft and fatty with little milk.  In Chinese medicine, we see obesity as a type of dampness that begins with a weak Spleen from food choices that are inconsistent with their constitution.  When dampness has not been cleared, it can thicken with heat and become Phlegm.  We would strengthen the Spleen and eliminate Phlegm through herbs and diet.  I highly recommend a mother to follow the Ayurvedic Kapha diet if this is their constitution.  

Tip:  Chinese medicine believes that "A mother's milk is made from her blood" therefore, if a woman has given birth and lost a lot of blood, had a poor diet where she was blood deficient or has a history of heavy bleeding during menstruation, her blood deficiency could result in lower amounts of milk.  Ensuring that you're eating a proper diet of whole foods, exercising but not too heavily, resting and seeing your doctor or acupuncturist if you have a history of heavy bleeding during menstruation will prevent this insufficiency.

Optimizing Turmeric Absorption

How To Optimize The Absorption of Turmeric

Most people know by now the health benefits of taking Turmeric, but many are not aware that the bioavailability of Turmeric is very minimal when taking it alone.  Curcumin is a proven anti-inflammatory and antioxidant effective against inflammation-related pain disorders such as arthritis.

This means that its cancer-fighting, anti-inflammatory, adaptogenic nature is not fully unlocked unless you're including one of these extra steps:

1.  Consume turmeric or curcumin with black pepper.  Adding black pepper to turmeric or turmeric-spiced food enhances curcumin’s bioavailability by 1,000 times, due to black pepper’s hot property called piperine.  Many of the turmeric supplements available now will include piperine as this unlocks turmeric.

2.  Consumer turmeric with a fat.  Turmeric is fat soluble so taking it with coconut oil or making a Golden Milk increases your benefit from taking this herb.  A little fat plus a little turmeric equals a whole host of health benefits.

Share this with your loved ones if you hear they're taking turmeric so they can get more out of this beautiful spice.  Best wishes- Collin

Fenugreek for Blood Sugar, Cholesterol and More

With a flavor often described as similar to maple syrup, ground fenugreek seeds are a key ingredient in curry powders and other spice blends.  The herb has a long history of use by nursing mothers to increase breast milk production.  A 1996 study conducted in India showed that fenugreek can help lower blood sugar and cholesterol levels in type 2 diabetics.  The research subjects were instructed to make no dietary or lifestyle changes, only to eat a bowl of soup that contained almost an ounce (25 grams) of fenugreek see powder before each meal.  After 24 weeks cholesterol and blood sugar level fell significantly.

Taking Fenugreek:  Make a tea by simmering 1 to 2 tablespoons fenugreek seeds in 4 cups of water for 15 minutes; remove from heat and let steep another 15 minutes, then strain and drink up to three cups daily.

Safety Concerns: Avoid fenugreek during pregnancy.

Delicious, Sattvic and Easy to Prepare High Omega-3 Fatty Acid Breakfast Recipe

I still struggle time to time in finding delicious, healthy and sattvic meal options throughout the seasons.  If I don't know what I'm having for breakfast the next day, it can stress me out because I know the importance of a healthy first meal after 8 hours of fasting.  I've always loved in the Ayurvedic cooking tradition Kanjis or Congee because they are so incredible for the digestive system AND they're the easiest thing to make.  Sattvic foods are what we should all be consuming.  This is an Ayurvedic term to describe foods that lead to clarity of mind and physical health. Examples include: water, cereal grains, legumes, vegetables, fruits, nuts, unpasteurized and unhomogenized fresh milk and all fresh milk derivatives (mostly ghee, but also butter, cream, fresh or cottage cheese (paneer), and yogurt (lassi), and raw honey.

In Traditional Chinese Medicine, the Spleen (you can think Pancreas) is in charge of our digestive fire and ensuring that we're getting energy from our food.  If we're eating foods that are too complex, too many spices/flavors or poor food combinations, the Spleen has a difficult job and this can lead to a person being more easily susceptible to colds/sickness.  It is believed that when you eat healthy and nutritious food, the Spleen takes the energy (Gu Qi) of that food and sends it to the Lung which uses that energy to create your Wei Qi or Protective Qi which you can think Immunity.  This is why in the winter, when we eat heavy foods and sweets and then go outside in the cold wind, we often get sick- you have weak Wei Qi because you're not nourishing your body.

One breakfast I've been making recently that I love uses this new "grown up" oatmeal that I've found from Purely Elizabeth called, "Ancient Grains Organic 6-Grain Hot Cereal".  What I love about it is:

1.  It's not instant- Foods that are "instant" are what they call in Ayurvedic tradition "Tamasic".  Tamasic foods have a sedative effect on the mind and body.  In general, they are considered detrimental.  According to yoga, these foods are to be avoided as they can cause mental dullness and physical numbness.  Other Tamasic foods are leftovers, frozen foods, sugary/processed foods that lack life.  The way I think of it is that the life source of the food has already been removed when they made it "Instant".  It's better for you to cook your food and develop a relationship with your food as this is a source of energy you're putting in your body.  These plants put in the energy to grow under the sun, we can show respect by honoring them in our awareness with the cooking process.
2.  All of the organic grains that are included- Oats, Quinoa, Millet, Buckwheat, Amaranth, Kaniwa, Hemp and Flax.  This meal is PACKED with Omega-3's which everyone needs more of.
3.  It's a great base for you to get creative with your breakfast and invite other healthy ingredients.


Tri-Doshic Ancient Grains 6-Grain Hot Cereal Recipe

1.5 cups filtered water
2 tbsp precooked long grain Basmati rice (I had leftover and it makes this more of a conjee)
1/3 cup of Ancient Grain Cereal
1 tbsp of freshly grated ginger
1 tsp of cinnamon
1/2 tsp of fresh ground cardamon

2 tsp of local, organic honey
1 tsp of celtic sea salt (get your trace minerals)
1 tbsp of organic plain yogurt

1.  Bring the water to a boil with the rice in there, once boiling, add the Ancient Grain cereal and reduce heat to med-low.  I like to remove any foam that is created as this is believed to create gas and bloating.
2.  Set timer for 20 mins and add ginger, cinnamon and cardamon.
3.  Periodically stir and once 20 mins is up, set aside for a few mins.
4.  Add to bowl with honey, salt and yogurt and enjoy.

Tri-doshic means that all Doshas (Vata, Pitta, Kapha) can consume this without aggravation.  The importance being the ginger/spices (heat) which balance the yogurt, especially for Kapha constitutions.

I'm waiting on some organic Black Mission Figs to ripen and can't wait to add them to this recipe.  If you try this and have any creative spice ideas or recipes to share- I'm all ears!  Have a great and healthy day. -Collin

Top 5 Proper Sleep Hygiene Habits to Better Health and Longevity

It's about 9pm where I am and I'm writing a blogpost about "Sleep Hygiene".  If you're not familiar with the term, Sleep Hygiene is described as the "habits and practices that are conducive to sleeping well on a regular basis."  So many of the patients I treat in our student clinic complain of poor sleep or not feeling rested when they wake up.  For some, this carries on for years and major fatigue sets in.  With the technology we have at hand as well as the crazy work hours we have, it can be difficult to adjust to a healthy sleep cycle.  This article will discuss a few things you can incorporate into your evening to ensure better rest and promote your longevity.

In Chinese medicine, night time is considered a Yin time and therefore, in living harmoniously with nature, should be spent doing more quiet Yin activities in order to settle down and rest peacefully once the sun has set.  It is believed that living out of harmony with nature (i.e. night-shift job, staying up until 3am) can create long term health problems.  Proper sleep allows the body to rejuvenate and heal itself.  It is important to be able to wake up at dawn to greet the sun.  If you find that you are tired throughout the day or wake up feeling exhausted, here are a few strong places to begin looking regarding your Sleep Hygiene:

1.  Your last meal should be around 6-7pm- roughly 3 hours before you go to bed.  This allows digestion to take place before it's time to rest.  I know I've experienced that sleep right after you have a few slices of pizza- you wake up at 3am burning up and wanting water and wake up tired.  What you eat/how much you eat before bed is very important.  Also avoid tomato sauces or spicy food as this can aggravate the heart and mind.
2.  Turn off the TV, iPad, iPhone, computer etc. two hours before bed.  The light emitted from these devices inhibit the body's release of melatonin as the cones and rods in your eyes continue to receive light and signal the body to not release.  Turning these off early allows the body to move into relaxation.
3.  Avoid consuming any caffeine/sugar after noon.  Caffeine can take up to 24 hours to clear your system.  Most of the patients I see drink coffee into the early afternoon and wonder why their mind is racing when they're laying down in bed.  If you enjoy coffee or tea, have it in the early morning with your breakfast and let your food/breathing be your energy throughout the rest of the day.  I have known several people who have quit caffeine and can not believe how incredible their sleep is at night.
4.  Be aware of the meals you have around bedtime.  In Ayurvedic traditions, lunch should be your largest meal and dinner be lighter so that your body isn't spending all night digesting a heavy meal.  Alcohol is known to inhibit deeper levels of restful/healing sleep.  Spicy/acidic foods will create heartburn for many when lying down.
5.  Meditation or Qi Gong.  The evening is a wonderful time to spend 10-30 minutes before bed meditating.  This quiet time is YOUR time.  You don't think about the day, what is planned for tomorrow or anything.  You simply sit in awareness.  If you have never mediated before or practiced Qi Gong, there is a ton of information on youtube- it's very simple.  Mediation deeply relaxes the mind and allow a person to reach Alpha and Theta brainwaves, which before bed will create deep sleep.

There are many other suggestions for proper Sleep Hygiene but these were my Top 5.  If you have any that have worked for you, I would love to hear.  I'm going to meditate and head to bed.  Good night all!

Insomnia and Chinese medicine

I'm currently treating an individual who has been suffering from insomnia and difficulty sleeping for over 20 years.  I thought it would be interesting to share this case as I know a good night's rest is something many people don't have enough of.  What I like about how Chinese medicine approaches this subject is that we not only address the branch (lack of sleep) but the underlying causes- this is important to individuals who have to take sleep aids.

32 year old female with insomnia and difficulty sleeping for over 20 years
- Experiences vivid dreams, heart palpitations upon waking with difficulty waking
- Menses are long, heavy with clotting and dysmenorrhea
- Diet is poor, patient wants to improve
- Difficult to sweat upon exertion
- Experiences depression and symptoms worsen with emotions
- Swollen, geographic tongue
- Slender build
- Low energy, better in evening

Vivid dreams, heart palpitations- Heart blood deficiency
Menstrual symptoms- excess bleeding compounding blood deficiency
Poor diet- contributes to Spleen qi deficiency which produces less qi and blood
Difficult to sweat- blood deficiency
Depression/emotions- Liver blood deficiency
Geographic tongue- yin deficiency

This illustrates how in Chinese medicine, when a patient presents with an issue, we address it holistically as everything is related.  Her diagnosis would most likely be "Insomnia due to Liver/Heart blood deficiency with underlying Spleen deficiency".

It's important to start with determining whether we're looking at either a deficiency or excess of yin or yang.  Yin is cooling, blood, nurturing while yang is excitement, energy and hot.  Her slender build, geographic tongue and energy increase in the evening point to a deficiency in yin; an excess of yang would present more as a fever- this is a yin deficiency as we are saying 'there isn't enough yin to nourish and balance the yang'.  We believe in TCM that females are ruled by blood as they bleed monthly, breast milk is made out of blood and are more yin in nature; it's easy to see why this is a difficult balance for females.  Diet is very important to building blood as well as regulating the cycle so that one isn't bleeding heavily.

When one goes to sleep at night, this is a yin time and the blood is said to return to the Liver (Jueyin channel) which is the deepest channel.  This allows for restoration and rebuilding.  Each organ in Chinese medicine is said to have a spirit- for the Liver, this is the Hun.  When there isn't enough blood returning to the Liver, the Hun is said to 'wander' as if it doesn't have a home.  The Heart is a similar scenario (Shen).  This is how Chinese medicine understands the pathodynamics of insomnia.

We treat the root and branch in these treatments.  We want the person to start to become more sedated through our point selection while at the same time encouraging the generation of blood.  This can take some time as blood building is a gradual process.  Through herbs and diet, this can be resolved though.

It's important to stress that there are many types of insomnia and that's the beauty of Chinese medicine- we don't treat every insomnia patient the same, we look at what is being presented.  There is a saying, "Same disease, different treatment; different disease, same treatment'.  If you are suffering with insomnia, acupuncture and herbs are a fantastic way to non invasively and naturally treat.  Find a reputable acupuncturist in your area if you are interested in treatment.

How Does Chinese Medicine Treat Seasonal Allergies?

Recently in our school clinic, we have had our typical group of allergy sufferers this time of year.  Their symptoms range from nasal congestion, watery eyes, postnasal drip to pressure headaches so bad their considering sinus surgery.  I cringe when I hear all of the decongestants they're taking as there are so many side effects such as appetite loss and even permanent loss of smell.  I'll briefly share what I know regarding the pathogenesis of seasonal allergies and how we treat it in Chinese medicine.

Most seasonal allergy sufferers have what we call weak 'wei qi' and are combating a wind-heat invasion.  You can think of wei qi as your immunity but we see it as the most yang of the qi energy that rises just above the hairs on your body and protects you from the Six Evils (wind, cold, damp, summer heat, dryness, heat).  What differentiates an allergy sufferer from a person suffering a cold or flu is that there are no signs of fever/chill, aversion to cold/wind and no body aches or fatigue; the majority of symptoms reside in the head.  Strong wei qi is produced by a properly functioning Spleen and healthy Lung.  This brings up the next subject: Prevention.

Chinese medicine is a preventative medicine.  They say a novice doctor heals you when you're sick, but an experienced doctor heals you before you become ill.  The Lung and Spleen organs are two of our most important organs to daily living.  Think about it- you have to breathe in air and you have to take in food; without these two, you will produce no postnatal qi.  The quality of food and the quality of air that we take in determines the functioning of our entire body.  The saying You are what you eat couldn't be more correct.  Often the people with seasonal allergies who I see that have the phlegm and nasal congestion also have a poor diet, this being because the Spleen has been damaged by poor diet and is no longer able to 'transform and transport' the nutrients necessary up to the Lung; instead, it sends the phlegm up to the Lung.  This is why we say the Lung is the 'container of phlegm'.    The second type of allergy sufferer I see is the person with weak wei qi due to a Lung deficiency either from smoking or childhood illnesses that damaged their lungs.  These patients normally have dry skin, dry cough and dry nasal cavities with postnasal drip.  This illustrates just one reason it's imperative to provide your body with the best and most nutritional food you can- because that nutrition is transformed into qi and sent to the Lung to act as a shield around your body.

I find it interesting how seasonal allergy symptoms are understood in their pathodynamic and will share a couple of examples:
Dry nose, eyes and skin- the Lung effuses wei qi throughout the entire body which is meant to warm and moisten the body.  The Lung is considered a canopy in Chinese medicine and it's said the nature of the Lung is warm and moist.  When you smoke, the Lung becomes dry or what we call 'yin deficient'.  Often, smokers will have a warm core but cold extremities- this is due to the wei qi not being strong enough to cover and warm the entire body
Nasal congestion, runny nose, watery eyes- most sources will explain this as a stagnation and obstruction of Lung qi- in other words, because the qi of the Lung is not strong enough to effuse the entire body with moisture, it is stuck around its orifice- the nose (we say the Lung opens to the nose).  The watery eyes can the wei qi attempting to expel the wind-heat invasion.

A good place to start in treating allergies is prevention.  When you're taking decongestants and antihistamines, you're treating the branch- the root resides often in a Lung and Spleen deficiency.  If your diet is consisting of refined or overly processed foods, no vegetables and high in sugar, dense breads and hard cheeses, you're going to continue to suffer with allergies.  Making the change to foods that are easy to digest, wholesome and nutritious is going to support your wei qi and heal your allergy symptoms.  Treating allergies starts before one has allergic symptoms- this is often in September that practitioners will have their patient take Bu Zhong Yi Qi Wan  to promote wei qi, drain damp and support digestion.  When approached in this manner, the symptoms when allergy season comes around are reduced and continue to reduce year by year.  When the person is in the midst of allergies, Bi Yan Pian is a formula that can help reduce symptoms.

See your local acupuncturist for help with your allergies and developing a plan to heal yourself and prevent them in the future.

Springtime in Chinese philosophy & medicine

It's Spring!  The winds are coursing and changing, temperatures are transforming and life is bursting and blossoming again.  It is the energy that compels seeds to open deep in the thawing ground, to push up and out with all their might toward the air, light, and warmth so they may grow and flourish.  The more I learn about Chinese medicine and philosophy, the more I am intrigued by the messages within our seasons and harmonious cycles within our universe.  I thought I would share what springtime means for us as human beings as well as share recipes/diet changes to make during this season.

Springtime Doyo
Let me begin by sharing an interesting concept that is based in Japanese culture called Doyo, which means 'end of seasons'.  Doyo is a special period of 18 days before the first day of each season; our most recent Doyo was the transition from Winter to Spring.  In America, the first day of a season is marked by the solstice or equinox while in many other culture, this is marked on the midpoints between them.  For example, in America, the first day of Autumn is September 22nd, while in Japan and other countries, it's August 7th.

The Doyo is a time of transitioning where many illnesses that may lie dormant or are unresolved can arise as the qi is strongly shifting.  I noticed this Spring Doyo that many people who have chronic illnesses had a flair up, a friend of mine who has been having a tumultuous pregnancy had to be admitted to the hospital because the baby was trying to come too early (excess qi in the universe), and a family member passed, unable to renew themselves this year.

In Chinese Acupuncture, we have special treatments that we use specifically during the transition within Doyo periods to prepare for the next season.  It is recommended to get these treatments between every season as it helps strengthen the body during these transitions and is a good time to speak with you Chinese medical doctor about what the next season symbolizes and how to live harmoniously within it.

Spring and the Wood Element
The element of Spring is Wood as the qi of this time is shooting up and expansive, much like the new growth you see in your garden and the buds covering the trees.  The organs associated with this time are Liver and Gallbladder which means that emotionally, this is a time when anger and frustration can arise do to an imbalance within these organs; kindness and forgiveness is experienced when there is balance.

The challenge of Springtime is 'Renewal and Birth'; it gives us a chance to explore our hopes for the future and envision how we want to live.  When Wood is balance, we clearly see what the next step is and feel excited and energized to plant the garden, begin a new job, or start a creative project that has been waiting to be born.

Wood Imbalance

• Inflexible, rigid, and stiff body or mental attitude (Wood Qi stagnation)
• May experience hormonal imbalance, shoulder or neck tension, headaches
• Quick to anger, frustration, negativity, or depression (Wood Qi stagnation/deficiency/excess)
• Timid and afraid to assert oneself (Wood Deficiency), or too push and domineering (Wood Excess)
• Struggles with indecision (Deficiency) or impulse decision-making (Excess)
• Symptoms become worse with stress, in the spring, or in windy conditions

Balanced Wood

• Flexible mental attitude and body, with strong tendons and easy movement
• Stable mood and energy, balanced hormones
• Sense of inner purpose; able to envision what comes next
• Adapts to change and moves forward in life
• Calmly makes plans and executes decisions after careful assessment of a situation
• Appears harmonious and in the flow of life, with little stress or tension

Food, Flavors and Herbs for Spring

Green, upward growing vegetables provide the Rising Yang Qi that begins to move during the Wood Phase.  Eating these foods- asparagus tops the list- adds a healthy dose of active energy to your body. Other foods that embody the Rising Yang Qi are clergy, boo toy, romaine lettuce, and all the leafy vegetables that grow toward the sun.  in addition to the upward reaching foods, spreading seeds have enormous quantities of qi for the purpose of pushing up into the light.  Add sprouts to your diet and you will take in that same vitality, along with a good dose of B vitamins and enzymes that facilitate digestion.

The sour flavor dynamically influences the Liver Network: its astringent contracting action releases stagnation from the Liver and moves qi upward.  Sourness also assists in the digestion of fatty foods and proteins.  This is a yin flavor, so you should not overdo it in the Rising Yang Qi season.  For example, you can safely drink lemon water in the morning to balance the burgeoning Yang Qi, but doing it every day may cause too much contraction.  

Wood Balancing Dietary/Emotional Advice

• Drink fresh lemon juice in water first thing in the morning.  (Sour is the flavor of wood)
• Add raw veggies and cooked greens to the daily diet
• Eat lightly, with fewer heavy meats and fats
• Cut down all preservatives, refined foods, sweets and anything that is slow to digest (heavy meats, hard cheeses, raw salad, dense bread)
• Exercise at least for times a week
• Avoid sugar, alcohol, and caffeine
• Practice taking a step back and gaining perspective before reacting to frustration

Foods that Relax the liver and move the qi

• asparagus
• bupleurum
• cabbage
• lemon, basil
• black pepper
• cayenne
• celery
• coconut milk
• dill
• garlic
• ginger
• safflower oil

We've now covered important energetic information to better prepare you this Spring and allow you to live more harmoniously and healthfully.  If you have recipes you'd like to share or any questions/comments, please feel free to leave them below.  Thank you! Collin

1. Qigong Through the Seasons, Davis, Ronald H. Singing Dragon 2015

2. Rhythms of Change, Suanders, Mary. Hidden Needle Press 2014

Why I decided to kick caffeine...

It's been about a week since I've stopped drinking black tea and I thought I would share the changes that I've noticed since then and talk about the effects caffeine has on our health.  I notice that a lot of the people I treat have a fondness for caffeinated beverages and I feel that it is an aspect of our health that we should consider, especially for our long term health.

This is not my first time taking a break from caffeine- for years I've been an avid black and green tea drinker and prior to that a coffee/espresso consumer.  When I used to drink coffee or espresso, I would normally experience a unilateral headache, jitters and dizziness which lead me to switch to teas.  The effects tea had on me were less severe unless I had two or more 8 oz. cups of tea.

In 8 oz. of coffee, there is on average 100 mg of caffeine while 8 oz. of tea has an average of 50 mg. (1)  Caffeine works by stimulating the adrenal glands which sit above your kidneys and release adrenaline meant for fight-or-flight situations.  The consumption of caffeine is stimulating this reaction from your adrenal glands in non-fight-or-flight situations and can lead to adrenal fatigue. Signs of adrenal fatigue are (2):

• Feelings of exhaustion for no reason
• Trouble getting out of bed in the morning even with a proper amount of sleep
• Feeling most energetic around 6pm, tired again between 9-10pm and then energize from11pm to 1am
• craving for salty and sweet snacks
• Loss of concentration and memory loss
• A decreased ability to handle stress
• Trouble bouncing back after being sick
• Reduced sex drive
• A Sensitivity to cold

Since I've stopped drinking tea, my sleep has been incredibly deep and I feel renewed when I wake up.  My emotions are more even; I laugh more and there is less fear of interaction. It is also better for your skin.  In his bestselling books, The Perricone Prescription and The Wrinkle Cure, Dr. Nicholas Perricone encourages people to quit coffee to prevent skin aging.  His patients have shown him the consequences of elevated cortisol levels on skin aging and wrinkling- dehydration and a decrease in collage and elastin production.  High caffeine consumption in women is also being linked to breast cancer and early menopause. 

I recommend moderate water consumption throughout the day; the rule of half your bodyweight in ounces has worked well for me.  Supplements like Reishi mushroom and Cordyceps fungi are adaptogenic and incredibly good for you.  When energy is low, deep breathing exercises are beneficial and if you can take a nap, you should.  Naps are great for you.

If you suffer from anxiety, difficulty sleeping, poor memory or fluctuations in energy, I would recommend considering decreasing the amount of caffeine you consume or discontinuing consumption completely and seeing how you feel.  Remember the delicate balance your body tries to regulate with your hormones and assist it in reaching homeostasis by not adding more chemicals.

If you have any questions or comments, feel free to leave them below.  Thank you! Collin  

1.  http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372
2.  http://drjessechappus.com/7-ways-to-naturally-reverse-adrenal-fatigue/

The nature of antibiotics interpreted/explained through Chinese medicine and herbs

The connection between Eastern and Western medicine is something that many patients and practitioners grasp for as we are constantly seeking a way to communicate our goals and intentions.  Sometimes, there are relationships between the two and other times there are not.  One subject though that interested me was that of antibiotics.  It seems many people take them for a slew of conditions and there is a barrage of new information coming out regarding antibiotic-resistant strains of bacteria and new therapies being used.  

So how does Chinese medicine view and understand the nature of antibiotics?

When a person gets a bacterial infection, Chinese medicine does not see the bacteria, rather we look at the signs and symptoms one is experiencing.  Oftentimes, when a person has a bacterial infection, there is heat involved as well as mucus.  We use these clues to tell us the nature of the pathogen so that we know how to treat it.  If there is heat and the mucus produced is yellow or green, which we also view as heat, we might treat this through the application of cold.  In Chinese herbology, stemming from 4,000 years ago, knew that herbs such as Goldthread/ Coptis root (Huang Lian) and Phellodendron bark (Huang Bai) had a very cold nature that could be used to treat damp-heat conditions.  Today, scientific studies have found that these herbs have a broad spectrum in their antibacterial function.  

Because antibiotics are cold in nature, this also explains why many people who take them begin to have loose bowels, upset stomachs and poor appetite- the cold can be damaging to the warmth of the Spleen and Stomach.

The post was written to provide an insight and connection between Western medicine and Chinese medicine; it in no way suggests discontinuing a treatment that has been prescribed by one's doctor.

As a student of Chinese medicine, I welcome any and all questions.  Thank you- Collin

Annapurna's Kitchari

Kitchari is a wonderful dish that means “mess” in Indian and is often used in Ayurvedic medicine as a cleanse, where one will have it for all three courses for three days.  Kitchari is considered “tri-doshic” which means that whether you’re vata, pitta or kapha,  kitchari will not compromise your constitution.  Kitchari  is meant to be eaten with seasonal vegetables so when considering choosing different vegetables for your dish, you’ll need to consider cooking time as far as when it comes to adding them.  For instance, zucchini can be added around the time you would add the rice and sweet potatoes would be added when the carrots are.  This dish has no “night shade” vegetables such as onion, garlic, tomato, bell pepper etc. making this dish ideal for individuals treating inflammation and inflammatory diseases such as gout or arthritis.  When cooking this dish, there is never a need to add more water throughout its preparation; it finishes perfectly. 

Ingredients

3 quarts (12 cups) of water

1 lb organic carrots (about 3 medium carrots)

1 lb organic daikon 

1 bunch of kale

2-3 tblspns fresh grated ginger

1 cup Mung Dal

1 cup organic Basmati Rice

2 tblsp Rice Bran Oil

2 tsp celtic sea salt

Spices (masala)

1/2 tsp of:

kalinji

fennel

cumin

mustard seed

1 small pinch of hing

2 tbspn of coriander powder

1 tsp of turmeric 

1 pinch of neem leaves (if unable to find, it’s fine.  Don’t use the powder)

Cooking Instructions *read through before starting

1. In an 8 qt pot, bring 3 quarts (12 cups) of water to a rolling boil with the lid on. 
2. Once boiling, remove lid and add 1 cup of Mung Dal.  Set timer for 25 minutes and lower stove temperature from High to Medium High; it needs to be a strong boil but not boiling over.  Do not replace lid.  Throughout the rest of the cooking process, the lid will remain off and you will be skimming the surface with a spoon for any foam.  This foam is believed to be a toxin and contribute to gas.  There is no need to stir the mung dal; once you add it, check periodically for foam to skim.  It doesn’t need a lot of attention***
3. While the mung dal is cooking, peel and finely slice your carrots and daikon on a mandolin or slicer and set them aside in separate bowls.  The more thinly sliced, the better they cook.
4. After 20-25 minutes, you will check the mung dal to see if they’re “tearing”.  You will notice them starting to look slightly shredded around the edges.  If they are still completely whole, allow them to cook longer.  25 mins is usually sufficient. 
5. Once the mung dal have started to tear, add your carrots and set the timer for 12 minutes.  Continue to skim the surface for foam.
6. After 12 mins, add your daikon and set the timer for another 10 mins.  
7. Once this is done, add your cup of Basmati rice, cover with the lid, LOWER THE TEMPERATURE to Low and set the timer for about 18 mins.  

Spices (masala)

1. In your choice of non-stick skillet, set stove temp to Medium and heat up about 2 tblspns of rice bran oil, depending on how big your pan is.  You’re wanting to lightly cover the floor of the pan.  We don’t want the spices swimming in the oil; they should be sitting in it. 
2. Once the oil is heated, add your four seeds (kalinji, mustard, fennel and cumin) along with the pinch of hing and neem.  I normally have all items in a little bowl that I just dump in the oil.  
3. The spices will start to become aromatic and you’ll begin to notice them “dance in the pan.”  This is when you’ll add about 2-3 tablespoons of fresh grated ginger, mixing it with the spices.  I will normally turn the heat off at this time as well as further cooking is not necessary.
4. After the ginger has been mixed with the spices, add 1 tspn of turmeric and mix.
5. Finally, add 2 tbspns of coriander powder.  This is going to look very dry and like a rub which is what you want.; you don’t want an oily masala.  Set this aside once you’re finished.

Finishing

1. Your rice should be finished cooking; check to ensure it’s not undercooked.  If everything is fine, remove from cooking surface and turn off stove.  
2. Add your diced up kale.  I prefer to remove the spine but if you desire a crunchy texture- leave it.  After adding the kale to the kitchari, cover it for about 5 mins to allow it to wilt.
3. After the kale has wilted, stir it around, add 2 tspns of salt and the pan of spices.  Stir everything around until spices are completely mixed.
4. Recover and allow about 10 mins for everything to settle.
5. Depending on your constitution, you can garnish with Ghee (not kapha), lime, cilantro, fresh ginger (not pitta), or coconut flakes (good for pitta).  

• I don’t recommend freezing your kitchari.  It will normally keep for a week.  
• If you have any questions about ingredients or cooking, please don't hesitate to post a message. -Collin

What is a healthy morning ritual to have?

We always want the best start to our day as that prepares us for a great rest of the day.  A question I get from a lot of people regards what are healthy habits to have upon waking.  A friend of mine recently told me that someone recommended her to drink a glass of warm water with cayenne, honey and a tsp of apple cider vinegar in the morning because it benefited them.  After a doing this for a week, my friend began to have bowel issues throughout the day and a rash on her skin, which can be attributed to the body trying to rid itself of excess heat.  This story illustrates a very good point that we strive to maintain in Chinese medicine: We are all unique ecosystems that are in delicate balance and no two systems are the exactly same.  What might work for one person does not work for another because we each have unique constitutions.  If you generally feel warm and have no cold extremities, taking cayenne pepper might add too much warmth, but if someone has cold extremities and prefers to always be warm, this cayenne is going to provide them with internal heat.  This is why TV personalties that tout miracles cures and say "Everyone needs to start taking ______ to be healthy!" should be proceeded with caution.  Today, I'm going to discuss some neutral ideas to start your day, their benefits and explain why these can be incorporated safely.


I can say from personal experience that the best way to wake up fresh in the morning is to not go to bed on a full stomach.  Especially in western culture, we like to have a big meal just before bed and pass out.  This leaves us feeling groggy and stumbling in the morning because while you were sleeping, instead of resting, regenerating, repairing and rebuilding, you body had to focus on digesting and assimilating.  It's better to eat about four hours before bed and to plan that.

Upon waking, be gentle to your body.  Begin to take slow, deep breaths through your nose and begin the movement of qi through your lungs.  Just a few nice breaths will do and this illustrates the relationship between Lung/Large Intestine, a yin/yang pair in Chinese medicine.  Soon after your breathing and walking around, you should find that you need to make a bowel movement.  If you are waking around 5am - 7am, this is the time of the Large Intestine which means the qi is flowing most strongly there at that time, so this is a good time to have a bowel movement.

Having a glass of warm, filtered water is a very gentle way to wake up the Spleen and Stomach.  It's kind of like waking up in the morning and racking the coals to prepare for a fire.  If your Stomach is the cauldron and your Spleen the fire,  you wouldn't want to throw in a piece of uncooked food or something cold in the pot- the fire is not strong enough yet to cook.  Adding a little bit of fresh ginger (sheng jiang), not dry (gan jiang), to your water is good for the Spleen/Stomach as well because this is warm in nature.

Breakfast can take some navigating for some people.  A lot of the times in our school clinic, people either don't have breakfast, eat a gigantic, heavy breakfast or their breakfast is comprised of yogurt, granola, fruit and basically a lot of sugar.
Breakfast is such an important meal that when a person tells me they don't like to have breakfast, I have to wonder why.  Is it from eating too much before bed and they're basically still digesting when they wake up (often) or is it because they feel nauseous when they eat first thing in the morning?  Either way, it's something to be looked at.
A large breakfast first thing in the morning is how a lot of people get in the cycle of overconsumption of coffee.  They eat too much, feel tired because the body is now sending all its energy to digest food so they consume coffee.  I'm going to discuss coffee in a moment.  The key to a proper portion of food is to eat until 2/3 full.  They say you should not eat until you are full.  This takes some practice and we have to become more attuned to our bodies to begin to recognize that.  Make it an experiment and see how you feel after eating just enough vs. eating until full.  Chewing slowly, up to 30-50 times each bite will also help on many different levels.

Coffee consumption is such a touchy subject for some people and I get it!  The aroma of coffee is beautiful- there's just something special about it.  The problem is the effect it has on the body.  I know there are many conflicting reports that will say 'Coffee is good for you!' one week and the next week  'Coffee could be bad for you!'.  That's just how media works, but I'll present to you a Chinese and Ayurvedic view point on coffee for you to consider because ultimately, the choice is yours.
Coffee in Chinese and Ayurvedic medicine is seen to deplete the Jing or your essence.  When we consume caffeine, energy is coming from deep reserves in your body vs. when you get your energy from food where the energy is coming from the qi of the food.  If you're interested in further information, I can discuss this in an upcoming blog.  I'm not trying to dissuade anyone from drinking coffee but I do want its effects on the body to be considered because they are strong.  If you are interested in maintaining your health throughout time, lowering your coffee consumption and switching to a black tea is a good start.

Finally,  my most recommended tip before entering the world to begin your day is to have a quiet moment for yourself.  The world can be a hairy situation and if we enter unprepared mentally, we miss opportunities and make mistakes.  Taking a moment for yourself can be a check-in where you sit on your bed after everything is done and ask 'How am I right now?', it can be a quick 10 minute qi gong practice, a time to pray and give thanks or a simple mindful meditation.  I personally practice a very simple qi gong routine daily and it has benefited me on so many levels.  I've included the video in case you're interested.

Tell me about your morning routine that works for you and prepares you for greatness!  As a student of Chinese medicine, I welcome any and all questions.  Thank you- Collin

Five Element Qi Gong video- https://www.youtube.com/watch?v=_6Y8QSVyYhM