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!

February 2010 All Ways Well Newsletter

In This Issue:
**Welcome the Year of the Tiger - 3 treatment special!
**Fitness from a Chinese Medicine Perspective
**Welcome new practitioners Summer, Ashley and Noreen!
---------------------
Welcome the Year of the Tiger (and Valentines Day!) - 3 treatment special!
Well, not only is 2010 now fully in swing, but February 14th marks the lunar new year, in addition to being Valentines Day. This is the Chinese zodiac year of the Metal Tiger which may be an interesting year for us all. The Tiger is a very lucky, charismatic zodiac sign, characterized by an outgoing personality, bravery, extreme courage and stark honesty. The Metal element gives the Tiger a sharpness in action and speed of thought, and a decisive nature though sometimes it can also be described as rash, and can also bring a cutting focus on attaining any given goal or objective. Metal is also the element of the Lungs and Large Intestine in Chinese Medicine which, combined with the Tiger year, indicates that this is a year to be patient, honest and to pay close attention to important decisions. A year to guard against health issues especially those that could affect the Lungs and Large Intestine and a year to strive to embody the bravery and honesty of the Tiger come what may.

To help you prepare for this important year and plan prudently for your heath in the coming months in particular, I am offering my semi-annual 3 treatment special during the month of February. Purchase a package of 3 Acupuncture, Massage or Foot Reflexology treatments and receive $30! Pricing is as follows:

**3 Acupuncture Treatments $165 (normally $195)
**3 Foot Reflexology or Massage Treatments $195 (normally $225)

These treatments must be purchased during the month of February but can be used anytime. If they are purchased on-line as a gift, the gift certificate will have a one year expiration date, meaning that you have to at least book your first appointment during that time to redeem the package. You can purchase treatment packages in office, over the phone by calling (503)445-8888 ext. 1 or on-line via my website by using the "Gift Certificate" link (even if you're purchasing it for yourself!). Treatment packages also make great Valentines day gifts for someone you love and want to help put their health first during the Year of the Tiger.

Fitness from a Chinese Medicine Perspective
A New Year often brings some common resolutions - eat better, lose weight, exercise more, be healthier - and Chinese medicine has ways to address and assist in all of these goals. Today, however, I wanted to share some bits about fitness from a Chinese Medicine perspective and leave you with some practical tips you can incorporate in to any health regime to help you improve your physical - and energetic - health. The muscles in particular are governed by the Earth element, specifically the Spleen, meaning that from a Chinese perspective, digestive health and abdominal strength are important contributing factors to overall muscular health. A strong core is also essential for supporting the spine and having a strong back, so including core strength exercises into any workout regime is important. Exercise and movement also move Qi in the body, improving energy flow and reducing blockages and stagnation. In this way, physical exercise has a direct effect on overall energetic health, especially when breath and movement are synchronized such as in Taiji, Qigong and Yoga. Lastly, in Chinese Medicine the Mind is also said to focus and direct the Spirit, so adding focused intention to any exercise or movement will also increase the effectiveness of, and energetic benefit from, your effort.

With these principles in mind, here are some Chinese Medicine-rooted ideas to make the most of your fitness regime:

• Engage the Triumvirate of Breath, Movement and Intention - This is just a reiteration of what's been mentioned above, but it bears repeating because its so important. While Qigong, Yoga and Taiji are classic examples of this combination, you can actually engage breath, movement and intention together in any action - from lifting weights to walking down the street - and it will improve both your energetic and physical well being. Try to time your breathe with your movement, focus solely on whatever activity you are pursuing and even bring the minds eye to the specific muscle groups you are working as you use them if you can. With regular practice, I guarantee you'll feel a difference in the results.

• Focus on the Core - Strengthening the abdominal muscles can strengthen not only your physical body, but your digestion (Spleen Qi) and your back health (related to Kidney Qi) as well. Instead of the typical crunch, try adding a pilates exercise or two - these are generally low impact and done laying down with a focus on bringing the belly to the spine and feeling a connection between the ribs and the hips thus deeply engaging the abdominals. If you don't know where to go or what to do, Exercisetv.tv has a long list of short abdominal workouts you can try for free in the comfort of your own home. Just picking 1-2 exercises from one of these workouts to add to your regular routine can go a long way to improving your strength and your Spleen and Kidney Qi!

• Massage the internal organs by scooping the abdominals - A key source of illness in Chinese Medicine is Qi stagnation and nowhere is that more detrimental to your day to day health than in the digestion. By doing this simple exercise several times a week you can engage the abdominal muscles for some physical toning while also massaging the interal organs. In Dr. Maoshing Ni's book "Secrets of Longevity" he calls this exercise "inner housecleaning."
• The Exercise: At least an hour after eating or any time before eating, start from standing and with your knees slightly bent. Lean forward and place the hands on the thighs just above the knee. Press down with your hands, exhale deeply and draw your stomach in and up as tightly as you can, effectively scooping out the abdomen. Holding your breath after this full exhalation, use your abdominal muscles to push and pull your belly in and out several times. Stand up as you inhale and repeat the whole exercise three times. By massaging the internal organs in this way, you will reduce stagnation and increase the strength of your abs and the health and clarity of your internal organs. You'll enjoy increased nutrient absorption and health over time. If this exercise sounds too obscure, try Wind Relieving Pose, a basic Hatha Yoga posture done lying down while bring the knees deeply to the chest one by one.
  

• Body Brushing to increase circulation Body Brushing is an interesting habit found among many centarians, and refers to using a dry brush with natural bristles to sweep the entire surface of the body. Again, this is typically done dry and you want to use circular motions and work from the extremeties up towards the heart. Brushing the skin in this way increases circulation in the skin capillaries which can combine to increase circulation overall while also exfoliating and improving skin health. It is also reputed to increase immunity and decrease instances of colds and flu's during the winter months. Best done in the morning before getting in the shower, its an invigorating way to start the day. If dry brushing isn't your cup of tea, scrubbing using exfoliating gloves or a loofah in the shower or bath can also create a similar effect.

Try adding some of these exercises and ideas into your fitness regime for 3 months and see what you think. I'm pretty sure you'll see a noticeable difference in the effectiveness of your workout routine, not to mention your energy, immunity, stress level and digestive health.

Welcome new practitioners Summer, Ashley and Noreen!
We have a few new practitioners starting up in the Suite 103 office so please welcome them! Summer Knight, LMT and Ashley Mueller, LMT are our new LMT's and between them and Jamaica, we now have Deep Tissue, Swedish Massage, Foot Reflexology, Thai Massage and Integrative Bodywork available Monday-Saturday! Also we have Noreen Drake, LAc., who is excited to get her Acupuncture practice up and running on Mondays upcoming! Check back regularly to see when appointments are availble, or use the contact information below to schedule appointments or ask questions of them directly:

• Summer Knight, LMT. Appts available Wed-Thurs. Online Booking Available! (503)445-8888 ext.3 or (503)449-4099
• Ashley Mueller, LMT. Appts available Mon-Tues-Fri-Sat. Online Booking Coming Soon! (503)476-6676
• Noreen Drake, LAc., LMT. Appts will be available Monday starting in March. Online Booking Coming Soon!

Each of our new practitioners will be offering opening specials so call, click and check back often for more information!

Thanks for tuning in!
Thanks again for tuning in and I hope you'll take advantage of my Chinese New Year and Valentines Day 3 treatment special. 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.

Welcome to the Year of the Tiger,

~Rebecca

July 09 Newsletter: ACUPUNCTURE IN THE NEWS! PROVEN EFFECTIVE.

Acupuncture and Chinese Medicine represent a holistic method of health care
that has been around for over 3,000 years. From a western scientific
perspective, however, Acupuncture is not fully understood so here in the
West, many are still trying to validate and accept this ancient healing art.
In the past several months some very interesting studies and news stories
have been coming out showing the increased popularity and acceptance of
Acupuncture and also validating its effectiveness. Today I want to share
some of that news with you to celebrate Acupuncture's increased visibility
and share some valuable info along the way.

Child Acupressure at Seattle Children's Hospital
This story ran last month on King 5 News in Seattle. At Seattle
Children's Hospital, Acupuncture and Acupressure are commonly used as
adjunct therapies for a wide range of disorders, yet this story focused on
four and a half year old Riley who suffered from severe headaches and
stomach aches. After only two treatments his results were dramatic - all
smiles on the pain chart. His mom feels empowered that she has a natural
method to help him with his pain and Riley can now play and live his early
life pain free. In Chinese Medicine there is a subset of acupressure
treatment called Pediatric Tuina that is especially effective for
children under 6 but can be used on children up to age 12. After a few
treatments with a practitioner, parents can often learn the basics of this
technique to provide care at home as well. For more information and a video
of the news story, click HERE.

Acupuncture Effective Treatment for Headache
In 2001 a Cochrane Review published an article about Acupuncture for
migraines and at the beginning of this year, they updated the review looking
at more recent research reporting on tension headaches specifically. This
review focused on studies comparing basic care (pain killers) to basic care
+ Acupuncture and basic care + "sham" Acupuncture. The review showed that
patients receiving basic care plus Acupuncture reported an average 50%
reduction in the number of headache days experienced during the trial period
vs. 16% reduction for basic care alone. Basic care plus "sham" acupuncture
also performed better than basic care alone. Therefore, patients receiving
both the sham and real acupuncture treatments showed significant improvement
over basic care alone. A similar study was also completed in Germany at
the end of last year - the largest study of its kind - stating in the end
that "treatment with additional acupuncture resulted in a clinically
relevant and persistent benefit." For more information on the theory behind
Chinese Medicine treatment for headache and migraine, click HERE.

Acupuncture and Exercise Bring Relief for Women with Polycystic Ovarian
Syndrome (PCOS)
Another exciting study was released just this week by the American
Physiological Society showing electro-acupuncture and exercise to create
measurable improvement in menstrual regularity and in decreasing sympathetic
nerve response (fight or flight) which plays a role in insulin resistance,
cardiovascular disease, infertility and obesity in women with PCOS. The
study was small, but significant as it represented the first study of its
kind comparing electro-acupuncture and exercise to control (no treatment)
for this disorder. PCOS is also increasingly common affecting approximately
10% of US women of reproductive age. Current basic western medical care
usually involves a combination of hormone therapy and anti-diabetic drugs
and the validation of Chinese Medicine + exercise as an effective
alternative is welcome news for many sufferers. In Traditional Chinese
Medicine, PCOS is most commonly treated with a combination of Acupuncture,
diet and herbal therapies. For more information about the Chinese Medicine
theory behind treating PCOS click HERE.

A Note about Acupuncture Research
As Western Acupuncture research continues to become more common, it is
important to note that there is good research and bad research, and also
that the media often takes research to strange places skewing the actual
findings of the studies. Next month I am going discuss these issues a
little more fully - including some of the basic methods of "sham"
Acupuncture and why they do and do not work. So please enjoy the
information above and stay tuned for an interesting discussion next month!

Lastly - Quick Tip for Eating Cool this Summer
In case you couldn't guess, Summer according to the Chinese Medicine theory
of the seasons, is the time of full Yang or Heat. During this full Yang
time, indigestion can easily occur so increasing the amount of cooling foods
- foods that energetically help you clear heat, reduce toxins and generate
body fluids - are recommended. In general, cooling foods are towards the
green end of the spectrum - cucumbers, broccoli, watercress. Seafood is
also cooling and most meats, red meat in particular, are warm in nature.
At the end of this message is a good starting list of fruits and vegetables to help your
body stay healthy and cool during the hot summer months. If you have a hard
time getting enough fruits and vegetables into you diet, especially organic
ones which are always recommended, consider a service like Spud! Organic
Produce Delivery. A quick trip to their website and you can have an
abundant, organic bin of fantastic local fruits and vegetables delivered to
your door at a price noticeably below purchasing organic produce at Whole
Foods or New Seasons. Furthermore, if you enter the code CR-1005173 you
can $25 off. I use it and can't imagine being without it anymore and I'm
really excited they've made this offer available for me to share with you.

That's the News
Thanks for tuning in and have a wonderful 4th of July. If you have
vacation planned I hope you have a wonderful time, and if you haven't been
in for a while now is a great time soak up some health and wellness along
with the sun. Book online anytime or call at (503)445-8888 ext. 1.
Also, don't forget that our new LMT - Jamaica Stevens - is still offering a
$40 one hour Swedish Massage new patient special to current All Ways Well
patients. You can book that online or call (503)445-8888 ext. 4 if you'd
like to check out Jamaica's services. If you book online please note "$40
special"
in the Notes section when you book and enjoy!


Best wishes for a happy healthy summer - Rebecca

Some Summer Foods to Keep Cool:
* Watermelon
* Apricot
* Cantaloupe
* Lemon
* Peach
* Orange
* Asparagus
* Sprouts
* Bamboo
* Bok choy
* Broccoli
* Chinese cabbage
* Corn
* Cucumber
* White mushroom
* Snow peas
* Spinach
* Summer squash
* Watercress
* Seaweed
* Mung means
* Cilantro
* Mint
* Dill