All Ways Well Newsletter 3/10 ~ Spring Time is Liver Time! Treat your Liver well.

In This Issue:
**Spring Time is Liver Time!**Treat the Liver well by reducing Liver Qi Stagnation - simple acupressure & dietary tips
**Farmer's Market Reopens!  Be prepared for parking on Saturdays.**Ashley, Summer and Noreen are up and running! On-line scheduling now available!---------------------Spring Time is Liver Time!
Ah, Spring.  One of my favorite seasons in Portland.  I can't help but step out my door every day, take a big whiff of the daphne planted just outside and feel rejuvenated as the sweet scent brings a smile to my face.  Chinese medicine is an elemental and seasonal medicine, meaning that each season is associated with different colors, elements, organs and emotions.  Spring in particular is governed by the Wood element, the element associated with the Liver and Gallbladder.  Expressed by varying shades of green and connected emotionally with creativity and benevolence as well as occasional anger and frustration, it is a time of growth, change, beauty and regeneration.  The Liver in particular is the Yin organ or substantive organ in the Liver-Gallbladder pair and has a number of important energetic jobs to do.  Several of the Liver's most important jobs are storing blood (both energetically and physically), supporting digestion and smoothing the flow of the emotions.  The most common Liver pathology causing distress and harm is when the Liver is stagnant and its energy is not flowing correctly.  Stagnant Liver Qi can lead to anger, frustration, headache, neck and shoulder pain and host of other irregularities.  Spending some time during the transition to Spring on keeping the Liver happy through acupuncture, yoga, massage, meditation or qi-gong can go a long way towards optimizing health and wellness in this exciting Season.  Read on for some simple home care tips on making this happen!
Treat the Liver well by reducing Liver Qi Stagnation - simple acupressure & dietary tipsAs mentioned above, Liver Qi Stagnation is one of the most common Liver pathologies associated with Spring-time distress.  Acupuncture and massage are wonderful treatments to help increase the flow of Liver Qi towards achieving optimal health, but sometimes it feels good to have something you can do at home in lieu of treatment if time and money don't permit, or to extend a treatment to get the most benefit possible from your endeavors.  First, let me outline some common Liver Qi Stagnation symptoms to watch for, and then I will share some simple acupressure and dietary tips for reducing Liver Qi Stagnation and keeping it at bay.

Liver Qi Stagnation Signs and Symptoms

• pain and discomfort along the sides of the body including tops of shoulders/traps
• depression
• mood swings
• sighing
• hiccups
• inappropriate anger
• frustration
• bitter taste in the mouth
• sensation of lump in throat
• stomach ache that improves with massage and worsens with anger
• PMS with irritability and swollen breasts
• irregular periods
• temporal headache

Acupressure Points for Moving Qi
Massaging a series of 4 points - two points mirrored on either side - called "the Four Gates" is a popular treatment for moving Liver Qi to reduce some of the signs and symptoms mentioned above.  An acupuncture treatment geared towards moving Qi will often include needling these four points, and while acupressure may not be quite as strong as acupuncture, it is still very effective.  In addition to moving Qi, these points can have an analgesic (pain relieving) and calming effect - great for any stressful situation!  Massage these points using moderate pressure with a thumb or index finger using small circular motions:

• Large Intestine 4 - He Gu - is located in the padded area of the hand between the thumb and the index finger between the first and second metacarpal bones.  Looking at the Left hand, if you make an "L" with the index finger and thumb, it is in the center of the fleshy part where the junction or corner between the two lines of the capital "L" would  meet.  Massage this point on both hands for 30 seconds each.  On deep pressure this point will be noticeably tender.
• Liver 3 - Tai Chong - is located at a mirror point on the foot - the deepest hollow below the gap on the top of the foot between the big toe and the second toe, between the first and second metacarpal bones.  To stimulate this point you can use your thumb, index finger or the heel of the opposite foot to gently knead the point for approximately 30 seconds on each foot.

Two minutes a day - 30 seconds each point each side - doing this simple acupressure technique can go a long way towards reducing Liver Qi Stagnation and sailing into a happy healthy Spring.  Its ideal to massage these points every day for the first two weeks of Spring and then as needed for the rest of the season if symptoms arise.

Dietary Recommendations to Reduce Liver Qi StagnationAnother one of my favorite aspects of Chinese Medicine is dietary therapies!  Here is a simple list of foods that can also help relieve Liver Qi Stagnation.  Incorporate as many or as few of them as you wish towards staying well in the Wood season:

• Milk Thistle Tea
• Garlic
• Turmeric
• Cherries
• Chicken
• Mustard Seed
• Squash
• Sweet Potato
• Spearmint
• Red Bean
• Saffron
• Sweet Basil

Farmer's Market Reopens!  Be prepared for parking on Saturdays.That's right!  The Farmer's Market reopens Saturday 3/20 so be prepared.  If you come downtown on a Saturday to our office, or the park block area near PSU on a Saturday in general, be forewarned that it will be BUSY so allow yourself some extra time to park, or think about taking the MAX, bus or streetcar into downtown.  The Saturday Farmer's Market at PSU in particular is going to be DOUBLING in size and expanding further up the park blocks (into campus)! Its going to be an exciting hustling bustling time to be downtown!  Don't miss it!  And plan ahead for it too.Ashley, Summer and Noreen are up and running! On-line scheduling now available!The new practitioners I previewed for you last month are in the office and on-line!  Summer and Ashley, our new LMT's, have their schedules open for business right now and Noreen, our new acupuncturist, is available for advance booking as her schedule is open starting March 15th.  I highly recommend all of them, so if you can't get in to see me in a reasonable period of time please don't hesitate to see Noreen in my stead during any in-between time or to send friends and colleagues her way if my schedule is too full, and if you need some bodywork Ashley and Summer are both PHENOMENAL.  Plus, having Summer and Ashley on board means we have an LMT here 6 days a week from Monday-Saturday for massage, foot reflexology and bodywork sessions!

Its a blessing to have their skills at our - and your! - disposal for helping us optimize our health through more wellness treatment options.  I am certainly taking advantage of their skills and availability and you should too!  Don't hesitate to go on-line to book today, or to at least check out what they are offering!
Thanks for tuning in!
Thanks again for tuning in.  I hope you will take advantage of some of these Liver Qi Stagnation reducing Springtime tips - every little thing really does count when you are trying to be well and engage in a preventative health regime.  Please remember that you can always book on-line via my website, email me direct or call at (503)445-8888 ext. 1 for appointments, consultations or if you just want to contact me with a question.  Be sure to check back regularly for appointments - last minute cancellations and openings do happen - and if you ever want to come in on a certain day but there are no slots available, please email me and I will put you on a wait list in case something opens up that day.

Happy Spring, everyone, and be good to your Livers!

November 2009 All Ways Well Newsletter

In This Issue:
**H1N1 - Tips to avoid it.
**Listen to relaxation info online through iTunes U
**Holidays are coming! Be sure to take care.
---------------------
H1N1 Flu - Tips to Avoid It
Well guess what folks - the H1N1 flu is here and lots of people are getting it. The bad news - lots of people are sick because we haven't seen this strain for a while. The good news - it isn't any worse than your average flu, some reports even say that H1N1 is actually a milder strain of flu that what we normally see, and I've got some great prevention tips for you. These prevention tips were actually compiled by a good friend and colleague of mine, Dr. Jennifer Curtiss, ND with Nature's Path Family Wellness. Incorporating just a few of the tips below can go a long way to helping you avoid H1N1 this flu season:

SIMPLE STEPS TO PREVENT THE FLU from Dr. Jennifer Curtiss, ND

1. Practice frequent hand washing.
2. “Hands-off-the-face” approach, the nose, mouth, and eyes are portals for delivery of bad bugs into the body.
3. Gargle twice daily with warm salt water. H1N1 takes 2-3 days after initial infection in the throat/nasal cavity to multiply and cause symptoms. Gargling will help to prevent the virus from establishing itself in the respiratory tract.
4. Drink warm tea through out the day to wash the virus from the throat into the stomach where it cannot survive.
5. Clean your nostrils at least once daily with warm salt water, or blow the nose hard once a day and swab both nostrils with cotton buds dipped in warm salt water.
6. Manage stress; high stress suppresses the immune system.
7. Get adequate rest, our immune system is most active when we are sleeping.
8. Exercise, to increase the circulation of immune cells through out the body.
9. Avoid sugar, it suppresses the immune system and feeds the bad bugs, including viruses.
10. Avoid trans-fatty acids (fried foods), which damage cells and compromise the immune system.
11. Take adequate Vitamin D. Most of us are deficient especially during the winter months. If you are unsure if you are deficient you may have your level of 25 OH Vitamin D checked by your doctor. Optimal levels are 50-99ng/ml. Children should receive 400 IU’s, adults 1000-2000 IU’s and pregnant or nursing mothers 2000-4000 IU’s of Vitamin D3 daily. Vitamin D regulates gene expression for immune cell activity. Low levels during the winter have been correlated to increased outbreaks of the flu during the winter months.
12. Supplement with Elderberry, safe for all ages, and pregnant and nursing mothers. Flavanoids from elderberry bind H1N1 virions to block the ability of the virus to infect host cells. My son has taken this since the age of 1 year in the form of a liquid glycerite. 1 tsp daily kept him healthy for the entire winter.
11. Eat garlic, a natural antimicrobial.
12. Take a well balanced multivitamin and mineral.
13. Take a probiotic to enhance immune cell activity, see your ND for specific recommendations.
13. When traveling or when in large crowds of people, chew xylitol gum, an antimicrobial, to act as another barrier against the virus.

If you have questions about or would like to purchase any of the supplements listed above - Vitamin D, probiotics - please don't hesitate to call or email me and I can help you out. Also, if you want your Vitamin D levels tested consider making an appointment with Dr. Curtiss because she can run those tests for you. In Oregon we are very lucky to be able to choose a Naturopathic Doctor as a Primary Care Physician, something you cannot do in every state. If you are looking for a new PCP, especially someone with a family practice or a fertility specialty, I highly recommend Dr. Curtiss.

Listen to relaxation info online through iTunes U
As you may have noticed, number 6 on the flu prevention list above is MANAGING STRESS which is a challenge for many people. External life factors can threaten to "mess with your calm" in a moments notice and when stress can decrease immunity during flu season, having ways to reduce stress in your daily life and having methods for recovering from stress are important to incorporate into your routine as much as possible. Receiving regular acupuncture and massage are my favorite ways to reduce stress but even I can't do that every day. While meditation is great for daily stress maintenance and reduction, many of us also suffer from "monkey mind" and have a hard time finding and making time for solitary stillness. A great option for daily relaxation between treatment, therefore, is using audiotapes, Cd's and podcasts to keep you on track and there are some great FREE ones on iTunes U.

I know this won't be for everyone, but even in absence of an iPod or MP3 player, you can download iTunes to your computer and get these for programs free - whether you have a Mac or PC. Once you have the iTunes program, all you need to do is go to the iTunes U section in the iTunes store (should be iTunes store button on Left hand side of the program) and search for "relaxation" or "meditation" and some great programs come up. You can also just browse through the Health & Medicine section of iTunes U if you prefer. I have been enjoying the Mindful Awareness Research Center programs from UCLA, but there are a myriad of them to choose from. If you're looking for an easy way to add a relaxation practice to your day, consider checking out some of the free options from iTunes U and try to spend 3-10 minutes a day listening and breathing. Even just a few minutes like this can go a long way to reducing stress in your day.

Holidays are Coming! Be sure to take care. available!
2009 seems like its been a whirlwind to me and I can't believe 2010 is right around the corner! This means the holidays are hot on our heels and staying well through the holiday season is important if you want to make the most of time with your friends and family. If you haven't been in for a while, now is a great time to call, email, or go online to book. Gift certificates from All Ways Well also make great gifts and make shopping very easy! Gift certificates can be purchased in person or online via my website where they can be emailed direct to a recipient or downloaded and printed to include in a card of your own.

Thanks for tuning in!
Thanks again for your tuning in. Remember you can always book on-line via my website, email me direct or call at (503)445-8888 ext. 1 for appointments, consultations or if you just want to contact me with a question. I hope the tips above prove helpful for staying well through the flu season!

~Rebecca

Live in Harmony with the Seasons

Live in Harmony with the Seasons

Five Phases (Seasons) in Chinese Medicine
Chinese Medicine is a medicine of the seasons, based in part on an understanding that all change in the universe and in your body happens in five distinct phases that correspond to the seasons - namely:

• Wood (Spring)
• Fire (Summer)
• Earth (Late Summer)
• Metal (Autumn)
• Water (Winter)

Chinese medicine works by balancing the bodies Qi (energy), Yin and Yang in relation to the five phases to achieve optimal health. To help you be well and stay well by living in harmony with the seasons, here are some of my favorite wellness tips for Spring as well as a special offer from our newest Suite 103 Practitioner. Be Well and Enjoy!

Spring: Invite the Wood Element
Spring is dominated by the wood element in Chinese medicine which governs the Liver and the Gallbladder organs. The Liver and Gallbladder are related to growth, change, benevolence, creativity and deciding a course of action. In this spirit, Spring is a time for clearing out the old to make way for the new. A great way to do this is to focus on your diet, ensuring that your digestion is smooth and healthy. How do you do this?

First, try to include more greens in your diet. Green is the color of Spring and of the wood element, and green veggies are a great source of fiber, antioxidants and important vitamins and minerals. If you are having a hard time including greens in your diet - especially good organic veggies - consider a service like spud! Spud! is a local organic produce delivery service that will bring local fruits, veggies and more right to your door. I use it at home and not only does it help me ensure that I'm getting plenty of fresh and local foods, but it saves me valuable time shopping and reduces my carbon footprint. If you're interested in checking it out, use the code CR5-1005173 for a $25 discount.

Next, try drinking some milk thistle tea or taking milk thistle caps daily through the Spring months. Milk Thistle is an antioxidant that targets the liver, protecting it from incoming toxins as well as encouraging it to cleanse itself of damaging substances like alcohol, medications and environmental toxins

Lastly, if you haven't been in for a tune up for a while, now is a great time to check in. Since Chinese Medicine is a seasonal medicine, coming in with the change of seasons is always recommended as a minimum health maintenance program.

Office Updates

Welcome Jamaica Stevens, LMT - $40 new patient offer
Yes, we have a new massage therapist joining us on Saturdays who specializes in Swedish, Deep Tissue, Pregnancy Massage and Reiki and she is truly amazing. She's offering a special $40 first appointment offer to all current patients - a very generous offer for her outstanding service. Simply go online to our online scheduler and book a one hour massage with Jamaica to take advantage of this offer. Please note "$40 new patient special" in the notes section of your appointment. Slots are going fast, so I recommend booking soon if you are interested.

Rebecca Honored by Cambridge Who's Who
Nifty, huh? Rebecca has just been honored by Cambridge Who's Who Among Americal Entrepreneurs as an Outstanding Professional in the field of Acupuncture and Oriental Medicine. Spread the word! Press release can be seen by looking back one blog post.

Swine Flu? We'll be Well!

Ways to Stay Well and Beat the Flu
There's been a lot in the news lately about the Swine Flu and yes - the Swine Flu may be coming to our area but thanks to Chinese Medicine and some common sense, we have every reason to believe that we will be perfectly fine. The presentation of the Swine Flu looks much like any other flu - sore throat, fever, body aches - and despite all the attention this is getting in the news, there have actually been relatively few cases reported for a "pandemic" and only one death. In the great flu pandemic of 1918 over 500,000 Americans died, just to give you some perspective, and it looks like the Swine Flu is mostly under control in the US at this point. However, most susceptible are the very old and very young and those people that work with these populations and if that defines you, or you just want to take extra precautions to be safe here are some great tips and Chinese Medicine tools to help you stay well:

• Wash your hands before eating or touching your face - and ideally you want to wash your hands under the faucet for 20 seconds. How do you know when you've been under the water long enough? Going through the ABC's is the child standard, but the bridge (funny voice part) from Bohemian Rhapsody by Queen is also approximately the right length. Sing away (preferably in your mind) while washing!

• Take Jade Windscreen - this classic herbal formula is a Chinese immune tonic to bolster your defenses against colds, flus and allergies. Its a great addition to any preventative regime.
  

• Try Isatis Root aka Ban Lan Gen - Isatis root is a Chinese herb known for its strong antiviral properties. It can be used preventatively if you are in a high risk environment (nurse, teacher, etc.) or can be taken at the onset of cold or flu to address the viral component of the pathogen. In China it is also used in anti cancer formulations.
  

• Stock up on Yin Qiao San - Yin Qiao is one of my favorite herbal formulas which is specifically for sore-throat type colds at the initial onset of illness. A strong dose at the very beginning of a tickle in your throat is often enough to stave off whatever is going around the office.
  

• Get plenty of rest and decrease stress! - Sleeplessness and high stress both decrease the bodies natural defenses. Try to be kind to yourself and get a good night's sleep and that too will go a long way to keeping you well.
  

So there are some tips to help you stay well and avoid the Swine Flu as well as whatever else might be lurking around your workplace. Simple tips, but they can go a long way to help. The herbal formulas mentioned are available in my office and now online in my new Virtual Dispensary as both capsules and as tinctures (an alcohol extract). Both are very effective though tinctures are often easier to carry around in your purse or coat pocket. If you have questions about anything mentioned, please don't hesitate to call or email me and I'll be happy to answer.

So rest up, be well and if you haven't been in for a while now is a great time for a tune up. My schedule has been getting pretty busy of late, so if you're thinking about coming in be sure to book sooner rather than later!

Free De-Stress Kit + the Magic of Mint

De-Stress Kit for Changing Times by Doc Childre of the Heartmath Institute
In light of the current economic situation and high unemployment of late, it is no surprise that stress is on the rise. Recently, Doc. Childre of the Hearthmath Institute - an internationally recognized institute dedicated to facilitating heart based living - published this free ebook detailing simple methods for decreasing stress towards maintaining and increasing heart health. It is a short 15 page pamphlet with practical tips and advice for getting stress under control to help you live your life from a place of balance rather than fear and I highly recommend you download and read it or pass it on to a friend. Here is a sample exercise I found particularly useful:

“Sit quietly and from your heart remember that enough stress is already going on, without having to wear a backpack of fear on top of that. Breathe quietly through the area around your heart and imagine that you are breathing in the attitude of courage and strength to do what you have to do, without being preoccupied with fear. Doing this with a genuine attitude helps take the significance out of fear. Practice this for a few minutes a day and anytime you feel a strong wave of fear. It can begin to make a difference.”

You can download the complete ebook HERE or visit the Learning Center on my website for more information. The Heartmath Institute also has a variety of tools available for decreasing stress, anxiety, blood pressure and increasing heart health. You can find their books and biofeedback tools in my Amazon Store.

Bo He. Good for more than just Mojito’s
Bo He [pronounced Bu-o-uh Huh] is very common in the Pacific Northwest, many of us have probably pulled it as a weed or used it in Mojito’s. Can you guess what it is? Peppermint! As a lightweight, acrid and aromatic herb, it helps move and disperse “pathogenic factors” which contribute to colds, flus and allergy symptoms. Bo He can also move Liver Qi for reducing stress and pain. Here is a summary of Bo He’s actions and indications:
Bo He; Herba Menthae:
Channels Entered: Lung, Liver
Temperature/Flavor: Cool, Acrid
Functions/Indications:
**Disperse Wind-Heat treating early stage colds and flus with fever, slight aversion to cold and headache
**Clear the head and eyes and benefit the throat for headache, red eyes, swollen throat
**Vent rashes for early stage measles or itchy skin conditions
**Course Stagnant Liver Qi for treating abdominal distention and pain as well as feelings of stress or emotional constraint.

Energetically it enters the Lung and Liver channels and is cool in nature, and since it is lightweight, it rises to the orifices clearing stagnation from the head and eyes in particular. This means peppermint as part of an herbal decoction, or as plain old peppermint tea is especially useful in relieving head and eye symptoms associated with colds, flus and allergies. Also, since Bo He enters the Liver channel as well as the Lung, it can also be used to alleviate “Liver Qi Stagnation” which can manifest as abdominal pain and distention or as stress - a feeling that you are stuck, trapped or overwhelmed by life. By freeing your Liver Qi or energy you can relieve some of this tension to balance the emotions. If you are using fresh mint from your yard simply pick the plant and boil it in water for 10-15 minutes to make a tea. You can also focus your “treatment” by using different parts of the plant - the leaves enter the Lung channel more readily for cold and flu symptoms while the stems enter the Liver channel more readily for abdominal discomfort and stress.

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Sign up for QiMail
QiMail is a an additional monthly newsletter delivered mid-month to your inbox that is filled with Chinese Medicine Information only. If you just can't get enough and you want even more health tips to help you stay well, click HERE and enjoy! QiMail newsletters are also posted on my Blog at Blogger.com if you've missed an issue and want to check it out.

Amazon Store
I'm constantly expanding the items in my new Amazon Store to include my favorite books about health, wellness, nutrition and Chinese Medicine as well as teas, healthy snacks and now some of my favorite cold and flu remedies. A great resource for hand-picked wellness resources.

Learning Center Growing, Virtual Dispensary Coming!
I've written my first article about Food Allergies and Elimination Diets and posted it to my new Learning Center and will continue growing the articles and links online so please check it out when you get a chance. Soon I will also have a Virtual Dispensary up and running where you can order and refill your favorite herbs and supplements directly online if you can't make it in to the office. Stay tuned!!