Insights into Holistic Healing

​Sciatica is one of the most painful conditions that I treat.  It tends not to be particularly dangerous, but it certainly causes a lot of distress.

All the more reason to address sciatica sooner rather than later.

Here’s why.

Muscles when overtaxed will contract. The same is true when there is a minor injury in the spine or lower back area. The body tenses up in an effort to protect itself from additional pain.

Sadly, this tightening causes its own problems – particularly when muscles tighten around the sciatic nerve -- the longest and widest nerve in the body. At its widest it measures about ¾ inch, about the size of a pinky finger. Composed of five nerve roots from the lower spine, it runs from the lumbar and sacral area all the way to the bottom of the foot.

When the sciatic nerve works well, it sends signals to the muscles in the legs and feet that allow for bending your knees, pointing your toes and lifting your feet. It also relays information about sensations in the legs and feet back to the brain.
 
When the sciatic nerve is compressed, it creates sensations of numbness and tingling in the legs and simple motions involved in sitting and standing become extraordinarily painful.

Not only that, but daily activities like walking and driving often make the pain worse.  And the longer things go without improvement, the longer it takes to treat the problem.

Fortunately, this is a condition that can be treated and resolved!

I see this over and over again in my clinic. Patients come in unable to sit for any length of time. Sometimes, there’s pain just getting on and off the treatment table.

All this often changes in after just a few treatments. 

Acupuncture along with some gentle stretches can do wonders for this type of pain.

I often say that muscles need to have choice. We need them to contract to lift objects, climb stairs and exercise. When these activities are completed, we want our muscles to relax as their work is no longer needed. Like the rest of us, muscles need to rest.

This concept of resting to recover is a key aspect of East Asian Medicine.  Yang, our active side, needs to be balanced by yin, our receptive and nourishing side. We’re designed to get things done during the day and rest at night.

A lot of the work I do with people in pain, is to get them to rest and relax. This happens during treatments.  Muscle tightness subsides.  It’s not uncommon for patients to fall asleep.  

Sometimes, acupuncture treatments alone are sufficient. More often, it’s acupuncture combined with gentle stretches that create lasting change. 

Not only is the pain gone, but there’s a plan in place if it should return.

So don’t put off care, if you’re starting to feel pain. Get in touch!

Or, begin doing stretches on your own.

Here’s a link with some ideas. Remember, less is more. Don’t do anything that causes pain. Stretch to just before you feel pain or a lot of tightness. Small movements, over time can make tremendous changes.

Here’s to the journey from pain to ease!

It’s spring in New England and you never know what the weather will bring.
 
Fortunately, acupuncture offers wisdom as we go through seasonal changes.
 
Traditional East Asian Medicine teaches that weather in the outer world corresponds to various systems in our bodies.
 
For each organ there is a corresponding element, season, color, emotion, tissue, temperature – and the list goes on.
 
We are now transitioning from winter, which corresponds to the water element -- the kidneys, cold, bones and fear/will -- into springtime, which corresponds to the wood element -- the liver, wind, tendons and anger/kindness.
 
Having an understanding of energetic seasonal changes can help ease the transition from one season to another.
 
This change from winter to spring is a particularly dramatic one.
 
We see this in nature.  The snow has mostly disappeared, ponds are melting and river water is flowing rapidly.  The sap is rising and we’re starting to see green shoots peeking out of the ground.
 
Energetically our bodies are also changing as we enter the time of the liver. While the physical liver has a role in digestion and detoxification, in Traditional Chinese Medicine the liver is responsible for the smooth flow of energy in the body. 
 
The smooth flow of liver energy regulates our emotions and helps to balance blood flow and hormonal changes.
 
Healthy liver energy helps us to reach out and make plans.  In trees we see it in the sap rising, green leaves emerging and signs of life reappearing – all wonderful things!
 
However, liver energy can be out of balance.  In nature, particularly this year, we see huge shifts in weather – warm spring days followed by major drops in temperature and high winds.
 
In the body, these shifts also can happen.  Excess liver energy can lead to bouts of anger.  Stagnant liver energy can lead to resentment and frustration, leading us to have difficulty  making decisions and to a feeling of stuck-ness in life.
 
Often patients will notice more difficulty sleeping or find that they’re waking up between 1 and 3am – the time of the liver on the Chinese clock.
 
Imbalanced liver energy can cause digestive issues, with foods either moving too slowly or quickly through the GI tract.  It also can lead to headaches, migraines and/or dizziness as too much Liver energy moves upward.
 
Springtime tends to heighten these imbalances. 
 
The good news is that there are ways to bring the liver energy back into balance.
 
Movement is key.
 
Physically moving improves blood flow, reduces inflammation and reduces stress.  This is a great place to start improving your liver energy & overall health.  Aim to walk or practice yoga or tai chi at least 30 minutes each day.
 
It’s also helpful to let go of any emotions that you are holding onto. 
 
An easy way to practice letting go of difficult emotions is to ask yourself how important this situation will this be in 10 minutes, 10 months and 10 years.  This helps bring perspective to the present situation.
 
When the liver energy is in balance we feel kindness.  When it’s out of balance, we feel anger and resentment.  Sending kindness and compassion to ourselves when we are upset, is a great way to balance liver energy.
 
As we go through this seasonal shift, may you find the balance that you need.
 
Happy Spring!

​Just this week, a patient mentioned that when he comes in for a treatment, it’s the one time during the week that he doesn’t think about work. 
 
For him my office has become an oasis of peacefulness -- a place to relax, let go of worries and simply be.
 
This state of deep relaxation is where the magic happens.  It’s where the body does the work of healing. 
 
Each of us can benefit in numerous ways from having this experience.
 
Over the past few years, I’ve been studying Craniosacral Therapy and MELT Method, in addition to acupuncture, as a way to share this experience of relaxing and healing more widely.
 
Craniosacral Therapy treatments help relax the nervous system by freeing up restrictions in the brain, spinal cord and sacrum.  I offer ½-hour and 1-hour sessions.
 
MELT is a simple protocol using small balls on your hands and feet, and a roller.  Treatments can be done at home on your own.  MELT has been clinically proven to reduce chronic pain and rebalance the autonomic nervous system. 
 
In a ½ hour MELT session, I’ll teach you MELT treatments specifically designed for you.   I’ll give you written instructions and a MELT starter kit so you can begin doing MELT at home.
 
In truth, both of these modalities can help with a wide variety of conditions.  And both are gentle and safe enough for almost everyone.
 
Here are some symptoms that I’ve treated with Craniosacral Therapy:

• Feeling stressed
• Feeling overwhelmed
• Have trouble falling or staying asleep
• Have ongoing headaches
• Have nasal congestion
• Being in chronic pain
• Rheumatoid arthritis

 
These treatments are for you if you’re looking for deep relaxation and to rebalance your energy.
 
These are symptoms that I’ve treated with MELT:

• Neuropathy
• Feeling disconnected
• Arthritis
• Plantar Fasciitis
• Achiness
• Autoimmune disorder
• Side effects from back surgery
• Joint and muscle pain

 
MELT is for you if you’re looking for something that you can do at home on a regular basis. Treatments take only 10-15 minutes a day (and there are mini-treatments for when you’re in a hurry).
 
MELT and CST treatments can either be booked online or by calling or emailing me.
 
Here’s to your good health!

​As I do the work of healing, I’m always looking for ways to empower you to live your healthiest life.  I tend to look for simple things that can be done in a small amount of time, and when done consistently can make big changes.
 
I just discovered something called the MELT Method.  It uses small balls & towels or foam rollers to rehydrate the connective tissue leading to decreased inflammation.
 
The MELT Method, developed by Sue Hitzmann, is a self-care practice that enhances mobility and flexibility and regulates the nervous system, leading to greater range of motion and relaxation.  Even if you’ve been in pain for years, the MELT Method can help you.
 
And the techniques feel so good while you’re doing them.
 
Recently, I became a MELT Hand & Foot Instructor and have started incorporating MELT treatments into my practice.
 
It’s been fabulous.  Super helpful for patients with neuropathy and neurological conditions like MS.  Also, for folks that have limited mobility,  which makes it harder to exercise.
 
I’ve added MELT to my own self-care practice.  I have nasty bunions and I like that there is a specific treatment to make my big toes straighter.  MELT can also help with plantar fasciitis, a tight Achillies tendon, hammer toes and neuropathy.
 
MELT can be done at home in 10 minutes a day.  And, anyone can use the techniques.  You can MELT whether you are in pain and have limited mobility OR are healthy and want to improve your workout in the gym.
 
I’m offering ½ hour MELT sessions.  I’ll teach you the techniques and send you home with an individual, daily 10–20 minute practice for you to do at home.  You’ll also get a small starter kit with MELT balls and a bunion band.
 
Even if you haven’t seen me before, you can schedule a MELT appointment online.
 
https://square.site/book/3HWVYR9VAPMQA/staying-in-balance-acupuncture-easthampton-ma
 
Also, feel free to email me to make an appointment or get more info.
 
Let me join you on your journey towards health!

Have you been wanting to start an exercise program? Thinking of eating healthier? Interested in meditation, yoga or tai chi?

A small voice inside is telling you to make a change, but you don’t seem to find time.

In today’s world time is a precious commodity. There are ways to find more of it and create a plan that maximizes your priorities.

My CLIMB method will help you find time to prioritize YOU! (And you definitely, deserve this!)

CLIMB is a process where you:
CONNECT deeply with yourself
LISTEN to your inner wisdom
INTEGRATE this wisdom into your life
MAP OUT actions to incorporate this wisdom
BEGIN anew
​
CLIMB uses meditation, journaling, compassionate presence and scheduling to guide and support you in making changes.

I’ll be leading an in-person workshop at River Valley Coop on Sunday, October 26th at 1pm.
Using the CLIMB method, this workshop will help you figure out your wellness priorities and find creative ways to schedule actions that will bring these priorities into your life.

At the end of the CLIMB workshop you’ll have a better sense of what you truly want, a plan to put actions into practice and a calendar that you can take with you, which includes your new schedule.

The principles of CLIMB offer strategies that have helped my patients (and myself) live the lives that we want. I’d be honored to share them with you!
​
Here’s all the info to register.
https://rivervalley.coop/.../finding-time-for-self-care...

When it comes to getting healthier, you may not know where to begin. 

There is so much information out there & so many recommendations.
 
While there have been a lot fads that have come and gone, the basics of good health are pretty consistent – relax, breathe, stretch, eat lots of veggies, get a good night’s sleep & practice gratitude. 
 
One of the best ways to get healthier is to add time each day for one wellness practice.
 
You can do that!

Here are my recommendations based on the amount of time you have each day -- 1 minute, 5 minutes or 10 minutes.  My next blog will include

All of these recommendations are simple & can be added immediately.  No special equipment needed. 

I’m sure many of you are already practicing some if not all of these habits.  If this is you, bring a little more consciousness and attention to whatever habit you are doing.
 
Super important is that you can’t do this wrong.  I urge you not to get bogged down in the details.  As long as you are listening to your body, life style changes are not dangerous.
 
Showing up consistently is what leads to change over time. As my friend Gena says, “practice makes permanent.”   

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
 
If you have 1 minute a day:

 This is super simple & only takes 1 minute a day.  Best of all, you can do this right now.
 
Step away from your computer for a moment or at least stop looking at it.  Then, simply stop and breathe.  Put your hands on your ribcage and take a deep breath, allowing the ribcage to expand. Hold this breath for the count of 4.  Slowly exhale.  Repeat for 1 minute.
 
This article explains what happens in the brain & body when we breathe slowly and consciously. 
 https://www.washingtonpost.com/wellness/2025/01/01/breathwork-slow-breathing-calm-mind/
 
Notice what happens as you practice this.  Of course you can consciously breathe for two, three, five or more minutes; but I think just 1 minute a day, every day, can begin to shift your health.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
 
If you have 5 minutes a day:

​ Try an emotion balancing meditation that you can do in just under 5 minutes. 
 
It’s a meditation that connects body, mind & spirit. 

Acupuncture incorporates physical, emotional & spiritual well-being into its practice.  It does this through the model of the 5 elements.  These include water, wood, fire, earth and metal.  Each of these elements has a corresponding organ, color, body tissue, taste, season, climate  and emotion.
 
Here are the correspondences:
Water – kidneys, blue, bones, salty, winter, cold, fear/wisdom
Wood – liver, green, tendons, sour, springtime, wind, anger/kindness
Fire – heart, red, blood vessels, bitter, summer, heat, over-excitement/peace & calm
Earth – spleen/pancreas, orange/yellow, muscles, sweet, late-summer, dampness, overthinking/trust
Metal – lungs, white, skin, pungent/spicy, autumn, dryness, grief/integrity
 
See if these resonate with your experience.  Do the correspondences feel right to you?
 
Do you feel that body, mind and spirit exist together? 
 
In Traditional Chinese Medicine there is no separation between our organs, our thoughts and our dreams.  The correspondences describe the relationship between the physical and the emotional and the spiritual.
 
As an acupuncturist, I use these correspondences to diagnose and treat illness.  When I treat folks for various health issues, I look to bring balance between and within the five elements/organs.  I strive to create balance within the physical, emotional and spiritual aspects of each organ.
 
Creating balance is something that you can do on your own.  Let this meditation be a guide.  It’s a quick way for you to integrate the different aspects of your being. 

It can give you more of an appreciation for the ways that body, mind and spirit are present in each of us.
 
It can allow you to relax and live in more harmony with nature.
 
Take a listen:
www.bonniediamond.com/meditation
 
If this meditation resonates with you, set aside time to listen to it every day.
 
Notice any changes you experience.
 
Remember, you can make change in just 5 minutes a day.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

If you have 10 minutes a day:

Gentle stretching is one of my absolute favorite recommendations.

It's so simple, takes only 10 minutes each day AND the results are FABULOUS!

Exercise programs often focus on building muscle.  This is important.  Stronger muscles will help your body be leaner and more fit, making it easier to lift a child, bring in groceries, go out for a walk or do work in the garden.

When you strengthen your muscles, the focus is on muscle contraction. Sadly, if your muscle stays contracted after it has completed its work of lifting, pushing a heavy object or moving a limb, the result is pain.
 
Your muscles need to relax and often exercise programs leave this step out or go over it briefly.

Many people skimp on stretching until they find themselves in pain.  Often it’s an injury that reminds you that you need to take care of your body.  If you find yourself in this situation, you need to stretch, being careful not to cause additional harm.
 
The following are stretches that I often recommend when patients complain of muscular pain.  You can do these safely as long as you move only as far as your body allows.

If you are in severe pain or have very limited mobility, imagine yourself moving in a way that you would like.  This reinforces the loop between the nervous system & the musculoskeletal system.  Athletes often use this technique.  
 
When doing these stretches, my advice is to slow down, do less and only move to the point where you feel a stretch.  Don’t push beyond this point.  Over time you will notice that you can move further easily – but this does take time.  So it's important to try these on a regular basis.
 

1. Spine Stretch
   1. Sit on a chair with your feet touching the floor, your knees hip-width apart so that your knee forms a right angle with the floor.
   2. Bring your hands inside your knees with the back of your hands touching your knees. Your hands should be facing each other.
   3. Take a deep breath in.
   4. On your exhalation, starting from your head, roll your spine down one vertebra at a time.
   5. Allow your arms to dangle and move downward with the movement of your spine.
   6. Continue as far as is comfortable.
   7. Now take another breath in and starting from your abdominal core come back up one vertebra at a time.
2. Side Stretch
   1. Stay seated in your chair facing forward, knees hip-width apart at right angles to the floor.
   2. Take a deep breath in.
   3. As you exhale slowly turn to your right.  The movement comes from your waist with your head an arms staying in alignment.  No need to do an extra stretch with your head or arms.
   4. Go only as far as is comfortable and stay in this position for 5 inhales and exhales.
   5. Take a final deep breath in and move back to center on the exhalation.
   6. Repeat steps a-e turning to your left.
3. Foot flex
   1. Stay seated in your chair, facing forward, knees hip-width apart at right angles to the floor.
   2. Extend your right leg so that it is straight and a few inches above the floor.
   3. Take a deep breath in and slowly point your toes.
   4. On your exhalation, slowing flex your toes.
   5. Do this 15 times.
   6. Repeat with your left leg.

 
How did you find doing these stretches?  If you felt discomfort, it means that you were pushing too hard.  Simply pull back a little. 
For example, if it’s difficult to lift your leg to do the foot flex, do this lying down on the floor or in bed when you wake up.
 
Listen to what your body is telling you.
 
You may be afraid to exercise after you have been injured.  It’s true that overdoing things can lead to additional injury, but our muscles and bones are designed for movement. 
 
You absolutely can start slow & build strength and flexibility gradually.  And if you're pain-free now, remember that the best way to prevent pain is to treat it before it happens, which is why I recommend gentle stretches for everyone.
 
Try a gentle stretching routine and let me know how it goes!
​

I meant to write a blog post in February, then in March, but between house projects, family obligations & time spent recovering from a bad cold, time slipped by.
 
Fortunately, I knew that once things settled down and I could get back to my regular schedule, I would write to you.
 
I knew that because communicating with you is something that’s important to me.  It’s something that is a part of my practice & part of my commitment to helping you heal.
 
And because this is important, I make time for it….even if I don’t get to it for a little while.
 
I know from my work that some people think about better health, weight loss & eating more veggies for awhile before they are ready to take action.
 
This time spent pondering what is important is time well spent.
 
It gives you the time and space to listen.  It allows you to become aware of what changes you’re willing to make.
 
This listening is the first step in making healthy shifts.
 
If you’ve been thinking about making shifts around food, consider my  6-week Yummy Healthy Food counseling program.  This is a one-on-one program where we meet online for 6 weeks to slowly create the habits you need to achieve your health and weight goals.
 
This program may be for you if you have a small voice inside that says:

• I wish I was eating healthier
• I would like to lose weight
• I’m tired of living with pain
• I know my life could be better
• I need some guidance since there is so much conflicting information

 
Take a moment right now to check in with that small voice.  Just listen to it and see if you can get clear of what it is asking you.
 
If an improvement in what you’re eating is something that small voice is telling you, please get in touch.
 
Over the past decade, I’ve worked to help folks eat smarter without any fad diets, expensive products or overly strict rules.
 
What’s seems to work best for most people is a little more planning & time spent preparing meals.   
 
I help simplify this process by giving you information, tips & simple food hacks, all while encouraging you to be compassionate & gentle as you make changes.

Here are all the details for the Yummy Healthy Food package:
www.bonniediamond.com/yummy-healthy-food-nutritional-counseling

If you have questions or are interested in getting more information, do sign up for a free online consult.  I’m happy to have a 20-minute conversation with you!
www.bonniediamond.com/free-consultation

Remember, that small voice inside is important.  Listening is the first step.  I'm here to listen with you.

Bonnie

If you woke up this morning, after ushering in the new year, and a small voice deep inside of you said this year things could be different, please know that I hear you.

That voice is important and deserves to be heard.

As I sit here writing this, I'm taking a moment to shift my focus to all of you who may be reading these words. Those who are patients of mine & those of you I've connected with in some way by email.  And I wish all of you a year filled with happiness & health.

As I focus more intently, I feel the emotion that goes along with this.  That emotion is one of caring.  My heart says, "I feel that you matter."  Along with that goes enormous gratitude that you have enabled me to do the work I love.

In doing that work, I've learned that listening to those small, inner voices is the beginning of a shift.

Yes, just listening.  In a culture filled with doing, focused on goals, that encourages us to make new year's resolutions, simply listening is a rebellious act.

I believe that just by listening things in our lives begin to change.  When we listen, we begin the process of checking inwardly.  And when we check inwardly, we can learn more about ourselves moment to moment, and we begin to hear the subtleties that are easy to miss.

When it comes to healing, those subtleties are important because they help us discern what works well enough, what we need to act on & what we're willing to do to move forward.

We've been conditioned to make new year's resolutions, but according to a Forbes poll, only 6% of these resolutions are in place after 12 months, with less than 75% of them lasting more than 6 months.

No surprise that this same poll found that 66% of new year's resolutions have to do with food.

So we make resolutions even though they are not a particularly good tool for making change.

We can take another approach.

• What if we started listening more deeply. 
• What if we started acknowledging what changes we are and are not willing to make. 
• What if we began to discern what is truly important to us, rather than what we think we should do. 
• What if we honestly accessed how much time & energy we're willing to put into achieving a particular goal.

I find this to be true when it comes to what we eat.  Simply taking stock of what we're eating can lead to change.  Simply asking ourselves, "Does this fulfill an important need?" -- whether nutritional, pleasurable or emotional, is incredibly important.

I'll be honest.  Making changes around food is incredibly difficult.  There is no one size fits all plan.  Unless you're a food & health nerd like me, you may not have the information or tools to eat healthy. 

Food generally gives us immediate comfort.  Losing weight, lowering blood pressure & cholesterol, reducing inflammation....these things all take time.

What's also true is that 2 weeks of healthy eating can make you feel fabulous.  In 3 months, you most likely would take off 5-10 pounds, lower your blood pressure & cholesterol & be free from pain.  At this point, your new healthier changes become habits & you may find that you have changed your relationship to food.

If you feel overwhelmed and are not sure where to begin or if you're trying to tune in & listen, but aren't getting clear signals, I'm here to help.

I'm offering 3 ways to help you listen to what you're body needs when it comes to food.

      "New Year’s Food Reset" -- Sunday at Serenity Yoga

      Individual Nutritional Counseling -- Ongoing, online

      Yummy Healthy Food Group -- Beginning in February, online
 
My approach to healthier eating is to provide some basic information & offer ways to incorporate this info into your life. 

Here's what Cheryl Sawyer shared,

• "Thank you so much for running the Yummy, Healthy Food Group. I learned a lot over the course of three months, which really flew by!!  I loved all of the topics you covered and the notes you provided, which are really nice to have and fall back on. I also appreciated the “yummy” recipes you shared with us. My family and I loved the Cauliflower & Almond Soup. It is clearly obvious how much time and effort you put into this group and it was very much appreciated!!  Your wealth of knowledge is evident!!" 

Take a moment right now to listen to what your body is telling you.  Tap into the inner wisdom that you have. 

I'm here to help you in this process.  Whether it's by encouraging you in this email to slow down & check in, or it's doing a deeper dive into exploring & shifting your relationship to food & your health.

With you on the journey...
Bonnie
​

​Are you feeling a little stressed at this time of year? 

I'm finding things are taking a little longer than planned, small problems are feeling magnified and I'm a bit more irritated than usual.  All signs that I need to turn inward.  Can you relate to this?

I wrote a blog about 10 years ago about finding balance during this season that you might find helpful.  It begins like this.

"One of the great strengths of Eastern thought is its ability to allow for the existence of two opposing forces or ideas at the same time.  With this in mind, I offer you some suggestions for maintaining balance throughout the holiday season.  My suggestions embrace the notion that the yang side of the holidays – the parties, eating, gift-giving, decorations and commercialism – can be balanced by the yin side – the soul, the heart and the connections we have with ourselves, our memories and the people we care about.  By slowing down a little and paying attention to our inner, yin side, we can find and create special meaning at this time of year.  Here are some ideas to help you explore ways of doing this.  These are only my ideas.  Please take them, mutate them and transform them into your own...."  Read the rest here

If you're looking for other ways to take a breath, slow down & be present consider getting a 1/2 hour craniosacral therapy treatment, which uses gentle touch to settle and relax the nervous system.  Until the end of the year, I'm offering a pay from the heart model.  Pay $36-$60 for a 30 minute treatment.  Schedule online using the link below or send me an email with times that might work for you.

It's fine to gift this to someone you know.  Simply purchase a gift card & have them get in touch with me.

In the busyness of the season, we often forget to check in, be present and share the kindness and love that the holidays are truly about.

Consider this a gentle reminder to focus on the things that are truly important.  The rest will fall into place.

Wishing you much peace, joy & contentment!

Bonnie