Remedies for PMS

Over 80% of women of reproductive age suffer from PMS. When you think that our cycles occur approximately every 28 days - that is a lot of grumpy, frustrated, weepy women in the world. There really is no reason that women (and their loved ones) need to suffer from these swings in one's mood and other painful physical symptoms.

There are plenty of things you can at home to curb those cravings, relieve the tenderness and pain and put a stop to the mood swings. Although Western Medicine cannot thoroughly explain the mechanisms behind why PMS occurs, there have been some links to vitamin/mineral deficiencies.

I've included a full list of vitamins/minerals to consider stocking up on as well as some other great self-care recommendations.

http://www.cleacupuncture.com/pms

Also, here are some great teas that I respectfully borrowed from an old Body+Soul magazine issue. ENJOY!

PMS Relief Tea

Pour a quart of boiling water over 4 tablespoons dried nettles* (plus a tablespoon of spearmint or peppermint for flavor); steep for at least 20 minutes, and strain. Drink 2 cups or more daily.

Cramp Relief Tea


Add 5 to 6 tablespoons of fresh or dried ginger to 1 quart of water; cover and simmer for 10 minutes. Add honey and lemon to flavor. Sip hot throughout the day.

Fatigue Fixing Tea

Mix equal parts dried nettles, raspberry leaf, oat tops, and lemon balm with 1/4 part each of cut-and sifted licorice and ginger. Drink 3 cups daily.

*Nettles contain Flavanoids (antioxidants), Iron, Vitamin C, Malic Acid (helps the cells to work), Polysaccarides (a complex carbohydrate) Nettle tea is a great overall healthy tonic, helping your blood cells build, function and circulates properly. Because of its iron content, it helps with anemia. Nettle tea is an old folk remedy for hay fever. It does seem to help clear up chest congestion. The herb nettle (usually in capsule form) is often prescribed for women with a yeast infection (Candida). Can promote menstruation so do not use if trying to become pregnant, pregnant or nursing.

**If you are pregnant, trying to become pregnant or if you are nursing, do NOT use any the remedies listed above.

How to get your ZZZZsss

Although it sounds easy enough, sleeping and getting a good's night rest eludes many of us. We either have trouble falling asleep, wake up multiple times a night, toss and turn, or wake up prematurely.

Lack of sleep is more serious a problem than we think. Most people complain of simple fatigue or wished that they would get more rest but it can potentially contribute to serious (SERIOUS!) problems including heart disease, diabetes, accidents and obesity. And that's just to name a few...

So instead of waking up exhausted and clutching that Venti size Starbucks - consider some of these options...

• limit watching TV or being on the computer at least an hour before bed. (this is a HUGE problem for most people in our modern tech-crazed society)
• write in a journal.
• make sure your bedroom is cool and dark.
• unplug electronics that are near your bed, especially the ones that aren't in use. But also pull the plug on items such as phone chargers, TV, cable, etc. (if you can stomach it).
• create a 'to-do' list of worries so that you get them out and don't mull over them while trying to fall asleep.
• use a few drops of lavender essential oil and rub it on your temples and breath it in deeply.
• gently rub cold-pressed sesame oil into the soles of your feet for five minutes; begin with the toes and work toward your heel in circular motions.
• take a warm bath with a few drops of lavender essential oil at night.
• try a soothing nightcap. Pour 8 oz of milk into a saucepan with a pinch of cinnamon and nutmeg. Heat but do not boil.
• limit eating up to two hours before bed. Having a big meal (especially rich or spicy foods) or drinking alcohol before bedtime disturbs restful sleep.
• instead of counting sheep, count the things in your life that you're thankful for...It is a great way to calm the mind and say 'thanks' for all that you're grateful for.

Any other ideas that you've found that works? Please share!

Happy dreamin'

Jenn

Self Care - Do only 70%!

I know.. It has been quiet around here in terms of blogging, tweeting, writing, and sharing my thoughts on acupuncture/TCM. I've been feeling exhausted and on the verge of burn-out - as anyone knows who is starting a business from the ground up. It is always on your mind and you work tirelessly and enthusiastically at 200% day in and day out.

Lately however I've been looking at my to-do lists (yes, multiple lists) and then choosing to do something else instead such as watching TV, taking a nap, cooking soup or looking at random blogs. I manage to get my priorities done but anything else has been scrapped and pushed back to the following week. Over the last few weeks I've been beating myself up over my sudden loss of motivation however I realized that in the midst of all my list making, I hadn't added to my list "Rest". I've been so busy I've neglected exercising and reveling in down time.

According to Chinese Medicine you are only suppose to do only 70% of any one thing. Eat until only 70% full. Exercise only 70% of what you feel is maxing out. It's a great philosophy and the antithesis of Americans view of giving EVERYTHING 110%. Eating too much, exercising too much, working too much. Once you can wrap your head around this idea, you'll find that you DO have time to take care of yourself, spend time with family, catch up with old friends, read that book for book club...

My goal for the last week of June/first week of July is going to adopt this concept and watch how things change for the positive.

Jenn

Vino e Espresso

Wine & Coffee - My two favorite vices!

Anyone who knows me knows that I have a strong affinity towards both! There is nothing better than a strong cup of coffee in the morning when you're just waking up. And, there is nothing sweeter than ending your week with a rich and delicious glass of wine.

After studying Chinese Medicine for many years, you come to believe that both these lovely liquids consumed regularly lead to health issues. I had a hard time reconciling this because both play such a prominently role in my life and as I figured, in the lives of most Europeans! How could the French or the Italians go without their cafe au laits or cappuccinos or without their Bordeauxs or Barolos. Generally they lived healthy productive lives. They may not live as long as the Japanese but boy did they really enjoy every day, every meal.

Well I've recently come across some great research making these luxuries in life seem healthy (in moderation of course!)

You can lower your risk of dying from heart disease by 25% if you drink 2-3 cups of caffeinated coffee a day (Annals of Internal Medicine)

Women who drink wine are less like to develop dementia than those who don't imbibe. (Amer. Journal of Epidemiology)

Enjoy.

Feel Good Favas

Fava Beans are in season.

Although I've eaten them only in restaurants in the past, this year I've decided to learn how to cook them at home.

First off - a bit about fava beans

aka: Broad Beans

Part of the pea family, they debut in late spring

They pack a huge protein punch (20-40%)

High in fiber, iron, and contain L-dopa (amino acid that produces dopamine)

Dopamine as you may know produces the "feel good" response in the brain.

Chinese Medicine:

Their nature is neutral and sweet.

Digestive system energy tonic*

Eliminates edema.

Eating broad beans frequently can help to lower blood pressure.

To cure sores and abscess in the early stage, crush broad beans into paste and apply on the affected area.

Applying ground dry broad beans into powder on the face after cleansing can help to smoothen the skin.

How to eat them:

After a quick query on epicuious.com and food.com, I found I whole host of recipe ideas from soups, pasta, mashes to salads, crostinis and more.

I once had fava bean hummus. It was wonderfully delicious so I'm going to substitute my trusty garbanzo beans for favas next time and taste the results.

Enjoy!

______________________________

*Spleen deficiency (not the literal spleen but the energy of the digestive system)

in Chinese Medicine includes the following symptoms:

• Fatigue

• Weakness in the arms and legs

• Bloating

• Edema

• Sallow complexion

• Loose stools

• Low appetite

Hangover.. How to get over it and fast!

With the holiday weekend upon us - many of us will over-indulge on Margaritas, Sangria, Beer and Wine.

But what do you do to ward off that dreaded hangover?

Some natural remedies I've come across to try out yourself:

1. Honey. Studies have shown that it can speed the body's metabolism of alcohol.

2. Lime & Sugar Water. Ayurvedic cure to help stabilize blood sugar surges.

3. Pear juice + green tea

4. Daikon (radish) juice.

5. Watermelon Juice - alcohol is very warm and watermelon juice has a cooling quality that tames that tummy fire.

6. Grapefruit - cooling food

Additional Remedies:

WATER WATER WATER (before, during and esp after!)

Vitamin B supplement (before and after)

Sleep - sure fire way to get through it.

*Never take Tylenol when drinking... it is shown to cause serious liver damage.

What is your hangover cure? I love folk remedies and learning from other people's experiences.

Have a safe and festive 4th of July.

Jenn

Fantastic Breakfast Option

Hello dear friends.

When it comes to breakfast it is so easy to grab the old stand-bys. Foods you don't have to think about as you are running out the door or those items that are easy and affordable to buy at your local Starbucks. The usual suspects: bagels, fruit and yogurt, instant oatmeal, scones... the doughy, sweet list goes on. However, with the smallest time invested on a Sunday or Monday night you can have a delicious and filling breakfast that will power you through the whole morning.

In fact I had this breakfast yesterday and shockingly made it through until nearly 4pm with little hint of hunger (very unlike me.. I don't miss a meal).

If you haven't used quinoa before it is an AMAZING grain. Gluten-free, super high in protein (most in its class), quick to cook and similarly to couscous can me made into anything. You can find it in most stores these days including the bulk foods section.

And if you been following my entries about Dampness .. you can guess this is a great breakfast option to drain that excess Dampness right out of your body.

Quinoa Porridge

serves 4

1 cup uncooked quinoa

2 cups of water

1 teaspoon cinnamon

1/4 teaspoon of allspice (or nutmeg)

1/4 teaspoon of sea salt

1 cup of unsweetened almond or rice milk

1 apple diced

1/2 cup or blueberries

1/2 cup of strawberries

1/2 cup of pecans or walnuts

honey (optional)

1. Add quinoa, water, cinnamon, nutmeg and salt to small pot. Bring to a boil, reduce heat, cover and simmer for 15 minutes or until most of the water has been absorbed.

2. Add milk and simmer uncovered for an additional 10 minutes, stir occasionally. Stir in apples, berries and nuts and remove from heat.

3. Let sit covered for 10 minutes while the porridge thickens. Drizzle with honey before serving if desired.

Nutrition per serving : 307 calories/14g fat/8g protein/40g carbs/6g fiber/159mg sodium

Original recipe courtesy of Natural Solutions, April 2010. Modifications courtesy of Me.

Superb Soup

A few weeks back I talked about 'dampness' and how that can lead to excess fat. Let me also tell you that dampness can lead to a whole host of other health concerns - small (allergies, acne) and if long-term, big problems (abnormal growths, cancer). By no means do I want to scare you nor does it mean that a propensity towards dampness now will inevitably lead to serious diseases later in life. But a bit of prevention today can keep you healthy now and later in life.

I want to share with you one of my favorite recipes. Not only is it super yummy but it helps tame that dampness and actually clears the skin and brightens the eyes!

I discovered this recipe years ago when reading Susan Ciminelli's book: "The Ciminelli Solution: 7 days to better skin and better health".

I've altered it through the years to produce the following. ENJOY!

Adzuki Bean Soup

2 tablespoon olive oil

2 medium size white/yellow onions (chopped)

3 carrots (chopped)

3 stalks of celery (chopped)

6 cloves of garlic (minced)

2 teaspoons of cumin

2 teaspoons of tumeric

6 tablespoon of fresh ginger (minced)

Sea salt

Fresh ground pepper

2 cartons of low-sodium chicken stock (+ 1 cup of water)

3 cans of adzuki beans (drain/rinse)

Fresh lime juice

Fresh cilantro

Directions

In a stockpot or large pan, heat oil over medium heat.

Add onions, carrots, celery, ½ of the garlic.

After 2 minutes, add tumeric and cumin, rest of garlic and ginger

Cook another 10 minutes

Add beans and stock.

Add salt and pepper.

Cook for additional 20 minutes on medium/low heat.

Add the juice of ½ a lime and some fresh chopped cilantro.

Serve either by itself or over brown rice.

-Jenn

Cle Acupuncture - http://www.cleacupuncture.com/news

Adrenals? Who knew I had to take care of them too!

Taking care of yourself sounds easy enough but often we put our health on the back burner . We're inundated at every angle and turn by stimulation - cell phones, internet, Facebook, TV, twitter, iPods, iPads, blackberries... let alone family and work obligations. We're just plain burned out and it's taking a huge toll on our health.

When we're under consistent, persistent stress, our adrenals take a beating. Through constant stimulation (ie stress!) the adrenals overproduce the hormone cortisol. Overtime they are unable to keep pace with all the demands of being perpetually in a "flight or fight" state. As a result, the hormones that make you feel good are not being produced as before. Some people call it "chronic fatigue lite", others in the medical field discount it altogether. Problems arise such as: light headedness upon standing, trouble fighting off infections/colds, sleep disturbances, low sex drive, irritability and, of course, fatigue.

Foods that beat up your adrenals:

-coffee/black tea

-juice

-sugar

-alcohol

-deep fried foods

-rancid oils, seeds, nuts

-sodas (incl. diet)

-processed meats/cheeses

-textured soy protein

-chocolate

-white flour

-cows milk

-artificial sweetners

-fast food, junk food

-white rice.

Now, I'm not saying you have to forego your chocolate and red wine. But my humble take is that you need to be mindful of just how much and how frequently you're reaching for that bottle of Merlot. If you nixed most of the obvious culprits in that list, you're generally well on your way to good health. Now on what you can add to your diet to keep those adrenals in tip-top shape.

Foods to fight off Adrenal Fatigue

+licorice tea

+seaweed

+naturally fermented miso (w/o MSG)

+sprouts

+carob

+ginger

+sea salt

+beans with whole grains

+organic meats like lamb (wild meats)

+Arctic cod

+Alaskan salmon

+bone broth with acidic wine/vinegar

+red/orange veges

+almond oil

Other Tools:

*Refresh: Rejuvenate either by taking a leisurely walk, taking a long bath, or quietly reading.

*Exercise: It doesn't need to be a hard core spin class. Just move your body.

*Meditate: I know it isn't easy but there are great tools out there that can guide you through.

*Nap: Take a 5-10 nap when you feel overwhelmed/stressed. It's the ultimate "reboot" button.

*Spend time with friends: Without interruption or technology distractions.

*Jot in a journal: Note the good, the bad and the ugly of your day.

*Take a class: Take a class in something you're interested in that you never make time for. Calligraphy, knitting, kickboxing, playing the guitar.

*Visit your Acupuncturist: Acupuncture has been shown time and time again to relieve stress and the symptoms associated with it. You don't have to see them forever, but one or two visits when the pressure is on will help you manage through.

*Herbs: Your acupuncturist can also recommend a customize formula that can help you naturally get through the rough patches.

*Take your vitamins: Vitamin B complex has been shown to help the body cope with stress.

*Fish Oils: Either from the real deal or in a supplement form.

*Avoid/limit "Stress-ies": Limit time you spend with people who are overly stressed out. Stress is contagious and often others will rile up the calmer crowd so they're not alone.

Cle Acupuncture - http://www.cleacupuncture.com/news

Healthy Yummy Snacks

Last week I participating in a huge small business expo. It was a bit of a last minute idea and I scurried around the house to figure out what to present as well as what to hand out. I created a recipe only the night before the event but it was a hit.. not only from a deliciousness perspective but also from a health perspective. It is incredibly heart healthy and has the added benefit of filling you up without filling you out. Calories wise it is just less than 200 calories for approx 1/3 cup worth. I plan to play around with the recipe further as time allows - but for now.. Here you go. I hope you enjoy it!

"Key To My Heart" Trail Mix

Ingredients:

1 ½ cup Walnuts

1 ½ cup Almonds

¼ cup Sunflower seeds

¼ cup Pumpkin seeds

¼ cup Flax seeds

½ cup Dried cherries

3 tablespoons Honey

1 tablespoon Maple Syrup

¼ teaspoon Ground cinnamon

1 ½ teaspoon Course Salt

Directions:

Preheat oven to 325.

• Mix the nuts and seeds. Set aside.
• In separate bowl, mix the honey, maple syrup, salt and cinnamon.
• Toss with the nut mix.
• Spread in a single layer on a baking sheet.
• Bake, stirring occasionally for 20 minutes.
• Add the cherries and cook for another 10 minutes.
• Once out of the oven, transfer mix to glass bowl to prevent sticking.

Makes 12 servings.

Health Benefits

Western Medicine:

This mix is loaded with Vitamin E, Vitamin B, protein, minerals, Omega -3 essential fatty acids, and more! Not only is it heart healthy because it’s packed with antioxidants but it allows for sustained energy!

Eastern Medicine:

This is a powerful energy tonic and has the ability to warm the body’s energy channels. It also benefits the Kidney energy which is important for reproductive health (both men and women) and protects against stress.

Cle Acupuncture - http://www.cleacupuncture.com/news

A Bowl (or more) Full of Cherries

Last week I came across a great article on the health benefits of cherries. It doesn't take much to convince me how wonderful cherries are. I've been a bit obsessed with them ever since. Thank goodness it is in fact cherry season here in California.

While doing a quick grocery trip with my husband last night, I saw a beautiful display of cherries. They literally greeted me at the door! I moved quickly to select my bag and gently placed them in the cart. I couldn't wait to enjoy them. Unfortunately I was met with a LOFTY price tag for them at the check out stand - $18! Hubby was convinced I picked the largest bag possible, which no doubt, I probably did. Wow! I had to quickly rattle off all the health benefits both to him and myself to justify such an extravagant fruit purchase. It was easy...

-A 2009 study from the University of Michigan Cardiovascular Center found that a cherry-enriched diet significantly decreases body weight and fat. Antioxidants, called anthocyanidins, could possibly help you lose weight by turning on a fat-burning enzyme. In particular the research spoke about belly fat which as we all know is a major factor in many serious diseases. Suggested amount - a cup of cherries a day.

-Cherries, such as the black or bing, contain lots of antioxidants, vitamin C, calcium, and potassium. The anthocyanins found in tart cherries act as cyclooxygenase inhibitors, blocking the enzymes responsible for the formation of inflammatory agents, which cause pain for arthritis sufferers. According to scientists, tart cherries actually act in the same way as Vioxx and Celebrex.

-Anti-aging properties as a result of the antioxidants.

-Known to relieve symptoms of Gout.

According to Chinese Medicine:

Cherries are warming in nature so best treat disorders of 'coldness' (eg. person feels cold all the time)

Increases Qi (helps when you feel a lack of energy)

Tonifies the Spleen (pancreas)

They are a well-known rememdy for gout, arthritis, and rheumatism

Helps overcome numbness in the limbs

Rich source of iron so helps with blood deficiency and/or anemia

So if you find yourself blowing your food budget on cherries, know that it is in the name of good health! So Enjoy!

Good Health & Happy Living...

Jenn

Cle Acupuncture - http://www.cleacupuncture.com/news

Vinegar - Who knew?

I came across an interesting tidbit of info today. It always amazes me when Western Medicine comes to similar conclusions to Traditional Chinese Medicine, although through vastly different reasoning and research.

As I reported before, VINEGAR is a great way to decrease damp (i.e. weight).

In a study from the Journal of Agriculture and Food Chemistry - scientists found that mice fed acetic acid (key component of vinegar) as part of a high-fat diet developed up to 10% less body fat compared to other mice.

Apparently the acetic acid:

-breaks down fat

-regulates blood sugar

-reduces blood pressure

I'm a HUGE fan of vinegar. I love any and all kinds - apple cider, red wine vinegar, balsamic, champagne.. You name it! I can't get enough. A good friend of mine actually makes it in his pantry at home in San Francisco. The process is fascinating and the results delic! He uses the last bits of different wines he's opened and makes an amazing red wine vinegar.

I'm literally starting to salivate as I think about it.

Apple Cider vinegar has amazing health benefits in particular. But I'll save that for another day and another post.

Good Health & Happy Living...

Jenn

Cle Acupuncture - http://www.cleacupuncture.com/news

Beverages to combat damp - follow up

Happy Saturday!

After yesterdays post I realized that I spoke only of foods and not beverages that could aid in eliminating dampness. Below are few ideas of yummy beves that you might consider:

Green tea

Raspberry leaf tea

Jasmine tea

Black tea

If you tend towards running on the warmer side

(or if your tongue is more of a yellowish coat in nature):

Elderflower tea

Grapefruit juice

Peppermint tea

Enjoy!

Jenn

Cle Acupuncture http://www.cleacupuncture.com/news