July 2010 All Ways Well Newsletter

In This Issue:
**Acupuncture for Fatigue - increase energy and feel better!**Deep Belly Breathing to Increase Qi
**Rebecca's Maternity Leave Oct 10th-Jan Unveiled**Thanks for Tuning In!  Book On-line Anytime!---------------------Acupuncture for FatigueFor those of you that have experienced it, you know that fatigue and low energy can be incredibly debilitating.  Not only can fatigue make it hard to get up in the morning and leave you feeling sluggish during the day, but sometimes fatigue can literally feel like a battle you must fight moment to moment and day by day.  The fight itself saps more energy and can cause or contribute to depression, creating a viscous cycle that is difficult to break.

There can be many underlying factors involved in fatigue - sometimes it is as simple as diet and exercise, or can be as complex as an autoimmune disorder or a chronic disease or something that is unidentifiable from a Western medicine perspective.  In Chinese Medicine, fatigue is often attributed to some combination of Spleen, Lung and Kidney Qi deficiency combined with stagnation or blockage somewhere in the body impeding the free flow of Qi.  This combination of stagnation, or blockage, combined with Qi deficiency, or sluggish energy that can't push through the blockage on its own, contributes to and sometimes creates the fatigue cycle.  By using a combination of acupuncture, examining underlying factors and recommending herbs or dietary changes as necessary for the individual, Chinese Medicine can make great strides towards safely and naturally resolving fatigue.

Deep Belly Breathing to Increase Qi
Deep Belly Breathing or Dan Tian Breathing is an incredible self-care tool for combating fatigue, increasing energy and centering the mind and spirit to be present and participatory in ones life.  Learning deep belly breathing is often a prominent part of Qi Gong, Taji, and Yoga teachings for this very reason.  The term "Dan Tian" actually refers to a specific location in the lower abdomen approximately two inches below the belly button and two inches into the center of the body.  This location acts as an energetic reservoir that can be both filled - by centering and deep belly breathing - and tapped into through focus and presence as needed.  It can also give us both and physical and emotional sense of stability and balance when connected to.  This reservoir is an incredible resource for dealing with and overcoming fatigue in your day to day life, and learning how to tap into it is both easy and fun.  Try the instructions below every day for ten days and then assess how you feel - calmer? more energetic? less pushed and pulled by the variances in life?  Try it and I bet you'll see a difference.


Exercise: Deep Abdominal Breathing from 7 Minutes of Magic(Dan Tien Breathing)

1. Sit in a chair with the spine straight and bring both hands over the lower abdomen.
   
2. Breathe in and out through the nose. Breathing through the nose helps to cultivate more “qi” out of the air.
   
3. Exhale all the way out to clear the lungs. During “normal” breathing, we usually only exhale 40 percent of the air out, which leave little room to take in a deep breath. So, at the bottom of your exhale, see if you can exhale a little more.
   
4. Then, inhale down into the lower abdomen so that the belly expands. This allows the diaphragm to relax and air to move into the deeper areas of the lungs.
   
5. Again, exhale and squeeze the air out from the lower abdomen.
   
6. Then, take in a full deep breath down into the lower abdomen.
   
7. During this breathing exercise, keep the chest relaxed.
   
8. Visualize a golden ball of energy, like a small sun, growing in your lower Dan Tian. With each breath see this light growing brighter and brighter.
   
9. Practice for at least 3 to 5 minutes (10 minutes is ideal). Throughout the day, take one or two Dan Tian breaths to recharge your internal energy.
   
10. Enjoy.

Rebecca's Maternity Leave - Unveiled
As I mentioned last month, I am pregnant and my bouncing baby boy is due October 27th of this year.  That necessitates a little leave of absence for me, but luckily my trusted friend and acupuncturist, Noreen Drake, is going to be filling in to provide you with excellent and conscientious care while I am away.  I know many of you probably have lots of questions, so here is a little FAQ to answer some of the most common questions you might have about this brief hiatus:

What are the dates Rebecca will be gone?

•  October 10th, 2010-January 31st 2011

How do I book appointments for when Rebecca returns?

• On-line of course!  My on-line schedule allows you to book up to 3 months in advance.  You can already book appointments through the end of September, and in November, my schedule will be open for 2011 when I return!

Can I get a hold of Rebecca if I need to during her leave?

• Yes.  You can call me at (503)445-8888 extension 1 and leave a message or email me at allwayswell@mac.com anytime.  I will only be checking messages periodically, but I will endeavor to respond within 10-14 days at the latest.  

When will Noreen be available?

• Noreen will be seeing Rebecca's patients Tues-Wed-Thurs from 9am - 5pm during Rebecca's maternity leave.

How do I book with Noreen?

• You can call (503)445-8888 extension 5, or book appointments on-line with Noreen anytime.

What does Noreen charge?

• Noreen's rates are the same as Rebecca's.

Does Noreen accept insurance?

• Noreen does NOT accept insurance at this time, HOWEVER she can provide you will a coded superbill and will help you submit that bill to your insurance company for reimbursement.  The insurance company will send you a check for the covered portion of your treatment directly.

How do I get my herbs if I run out?

• The easiest way to do this is to order yourself on-line through my Virtual Dispensary.  You do have to create an account and get a passkey identifying yourself as a patient.  Follow the directions on my Virtual Dispensary web page HERE to acquire the passkey and navigate to the site.  Some basic cold and flu formulas can also be purchased through my Amazon Store.

What about massage and foot reflexology services?

• Some light massage will still be part of all acupuncture sessions, but for full bodywork sessions please book with one of our lovely LMT's, Summer Knight or Ashley Mueller.  They both provide full body and foot reflexology treatments.

If you have more specific questions, please don't hesitate to call or email me anytime and I will be happy to oblige.  Those of you that already have appointments booked through the end of the year will be contacted by me directly in the coming months about continuing treatment during that time.  Noreen is currently in the office running her own practice on Mondays and you are welcome to call or stop by anytime to say hello.  I highly recommend Noreen and feel very fortunate that she will be on hand to serve you while I am away.

Thanks for tuning in!
As usual thanks again for tuning in!  If you are interested in more information about resolving fatigue with the help of acupuncture and Chinese Medicine, please don't hesitate to call me or email me anytime.  I also offer free 15 minute consultations in person or over the phone that you can book via email, phone at (503)445-8888 ext. 1 or on-line if you have more questions prior to treatment.  I hope you will try the Dan Tian breathing exercise and see what you think as well.   Here's hoping to see you soon!

Yours in health and wellness,
~Rebecca

QiMail Newsletter December '09

In This Issue:

• Recharge Your Battery this Winter with Acupuncture
• Natural Options for the Flu
• Kidney Qi Boosting Black Bean Soup

Recharge Your Battery this Winter with Acupuncture

If you feel tired and drained, you are not alone. "Lack of energy" is one of the top five complaints that doctors hear in their offices. According to Oriental medicine, the cold months of winter are the perfect time to recharge your battery and generate vital energy – Qi - in order to live, look, and feel your best.

The ancient Chinese believed that human beings should live in harmony with the natural cycles of their environment. The cold and darkness of winter urges us to slow down. This is the time of year to reflect on health, replenish energy and conserve strength.

Winter is ruled by the Water element, which is associated with the Kidneys, Bladder and Adrenal Glands. The Kidneys are considered the source of all energy or “Qi” within the body. They store all of the reserve Qi in the body so that it can be used in times of stress and change, or to heal, prevent illness, and age gracefully.

During the winter months it is important to nurture and nourish our Kidney Qi. It is the time where this energy can be most easily depleted. Our bodies are instinctively expressing the fundamental principles of winter – rest, reflection, conservation and storage.

The Nei Ching, an ancient Chinese classic, advises people to go to sleep early and rise late, after the sun's rays have warmed the atmosphere a bit. This preserves your own Yang Qi for the task of warming in the face of cold.

Eating warm hearty soups, whole grains, and roasted nuts help to warm the body’s core and to keep us nourished. Sleep early, rest well, stay warm, and expend a minimum quantity of energy.

Seasonal acupuncture treatments in winter serve to nurture and nourish kidney Qi which can greatly enhance the body's ability to thrive in times of stress, aid in healing, prevent illness and increase vitality. Call now for more information or to schedule your seasonal tune-up

Here are some dietary suggestions that can lead to an increase in vitality and radiant health.

Water - The Kidneys are associated with the Water element. Drink ample water, at room temperature, throughout the day.

Kidney Shaped Foods - Black beans and kidney beans are excellent examples of kidney shaped foods that nourish and benefit Kidney Qi.

Blue and Black Foods - The colors blue and black correspond to the Water element of the Kidneys and are thought to strengthen the Water element. Include blueberries, blackberries, mulberry and black beans in your diet.

Seeds - Flax, pumpkin, sunflower and black sesame seeds relate to fertility and growth which is governed by Kidney Qi.

Nuts - Walnuts and chestnuts have been found to be especially effective for increasing Kidney Qi.

Vegetables - Dark, leafy green vegetables are the best choice for Kidney Qi. Other Kidney Qi boosting veggies include asparagus, cucumbers and celery.


Natural Options for the Flu

Did you know that tamiflu, a drug used to treat flu symptoms, is derived from star anise, an anti-viral plant that has been used by Oriental medicine herbalists for centuries? When it comes to staying healthy during the flu season, Oriental medicine has a lot to offer.

Acupuncture for Prevention - Acupuncture and Oriental medicine can prevent colds and flus by building up the immune system with just a few needles inserted into key points along the body's energy pathways. These points are known for strengthening the circulation of blood and energy and for consolidating the outer defense layers of the skin and muscle (Wei Qi) so that germs and viruses cannot enter through them.

Acupuncture to Get Better Faster - If you've already happened to catch that cold, acupuncture and herbal medicine can also help with the chills, sniffles, sore throat or fever in a safe, non-toxic way that doesn't 't bombard your body with harmful antibiotics.

Acupuncture does not interfere with Western medical treatment. On the contrary, it provides a welcome complement to it in most cases, and with its emphasis on treating the whole person, recovery time for illness is often shortened.

Herbal Medicine - There is a one thousand year old Chinese herbal formula that forms a handy complement to these immune-boosting treatments and it is elegantly entitled The Jade Windscreen Formula. It is made up of just three herbs: Radix Astragalus, Atractylodis Macrocephalae, and Radix Ledebouriellae. These three powerful herbs combine together to tonify the immune system and fortify the exterior of the body so that you can fight off wind-borne viruses and bacteria.
Kidney Qi Boosting Black Bean Soup

Kidney Qi Boosting Black Bean Soup

From an Eastern perspective, black beans are warming in nature. They are thought to tonify the Kidney Qi and nourish Yin and Blood.

From a Western perspective, black beans are rich in antioxidants and an excellent source of protein, folate, iron and fiber.

Ingredients

1 pound black beans
1 bay leaf
1 large onion, sliced
Salt to taste
A few cloves of chopped garlic
1 teaspoon dry mustard powder
1 cup dry sherry (not cooking sherry)

Instructions

1. Pick over beans to remove any dirt, stones or foreign objects. Wash well, then soak for 8 hours in ample cold water.

2. Drain beans and cover with a generous amount of fresh water. Bring to a boil over high heat in a large saucepan with the bay leaf. Skim off foam, lower heat, and simmer, partially covered, until beans are just tender, about 1 hour.

3. Add onion and continue to cook until onion becomes extremely soft, about 1 more hour.

4. Add salt to taste and garlic. Continue to cook, adding a little boiling water if necessary, until beans are very soft, about 1-2 hours more.

5. Remove bay leaf and turn off heat. Ladle beans in batches into a blender or food processor and puree, or use an immersion blender and puree soup directly in the saucepan.

6. Add dry mustard powder and dry sherry. Correct seasoning. Reheat and serve, adding any garnishes you wish, such as slices of lemon or freshly chopped herbs.

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