Acupuncture is about balance in the body. One of the best ways to create this is by eating a balanced diet. Healthy foods in your kitchen are the easiest way to accomplish this. Just follow these 5 steps.
Step One: Clean out your pantry and refrigerator by removing these foods:
Note: If you absolutely cannot throw out food, put these unhealthy foods on one shelf in a cabinet and/or your refrigerator and do NOT replenish them once you have finished eating them.
Step Two: Make a list of foods that you use on a regular basis that you want to have in your kitchen at all times. My list looks something like this:
Step Three: Plan your week's meals.
These should be based on real food -- no chemicals, hormones or additives. In thinking about menus keep this in mind: vegetables and fruits should take up half your plate, grains one quarter of your plate and healthy proteins one quarter.
Step Four: Make a grocery list
Include any items on the list of foods that you use on a regular basis that you don’t have. You’ll want to restock these when you run out. Add whatever additional foods you’ll need for the week's meals.
Step Five: Go grocery shopping.
Buy ONLY the items on your list. Go food shopping after you have eaten and are not hungry.
Repeat steps three through five each week. You’ll be feeling fabulous in no time at all.
1) Love yourself fully
The Concept: What does this mean? Do the things that make you feel whole and complete. Find more of the moments that give you complete joy. Take time to smell the roses, watch beautiful sunrises and sunsets, and fill your life with laughter.
The Practice: Give yourself a day just for you. Wake up when you want to, fill your time with activities that make you smile, eat your favorite foods, spend time with a cherished friend. If circumstances don't allow you to take time off at the moment, then plan your perfect day. Write down the most fun way to spend 24 hours. (Then when you do have time, you have a plan of what to do.)
2) Take Life a Little Less Seriously
The Concept: It's easy to fill life with worry and get caught up with things that are really not that important. Over time, this is hard on the nervous system. Let go of worries.
The Practice: It you find yourself thinking about something over and over again, step back and ask yourself if this is something important to your life. If it is, take a moment to act in a way that will reduce stress. Write down a message or intention that will make you feel better. If it's not, just let it go. Either way, picture your worry in the shape of a balloon to which you are holding on tight. Then let it go. Watch it float off into space.
3) Honor Your Feelings, All of Them
The Concept: Feelings are a way that your body speaks to you and a way of shining light on what is most relevant in your life. It's easy to push feelings away--those things that gnaw at your gut. It's also easy to become completely immersed in feelings. There is a third way, a way to honor your feelings without being ransacked by them.
The Practice: Set time at the end of each day to invite your feelings in. Feelings generally live somewhere in your body; perhaps a tightness in your back or chest, or butterflies in your stomach. Take time to acknowledge these. What are they telling you? Give your feelings a little attention. Draw a picture or journal about what you are feeling. Make sure that you give yourself a set amount of time for this. It's as if you are inviting your feelings in for tea.
Treating yourself with love, kindness and compassion will transform your life in unimaginable ways. Find love on Valentine's Day and on each day of the year!
Our health consists of habits formed over a lifetime. What we eat, how we move, the thoughts we think -- all of these contribute to the ways our bodies respond to our environment. We become more powerful as we consciously choose and create these habits. What better new year's gift to give yourself than creating one new healthy habit.
The following steps will take you through the process of choosing and integrating one habit that will enhance your life in a positive way and become part of the foundation for a healthy balanced life.
Create Your Activity
1. Choose Wisely
Choose something you want to do, rather than something you think you should do. Choose something that you want to do tomorrow and also three years from now. Choose an activity that you can do given the present circumstances and resources of your life. If, for example, you want to join a gym make sure there is one that you can easily get to and that is open at hours that are convenient for you. Make sure that you can afford the cost of membership. I believe that each of us already knows of at least one thing we can do to improve our lives. If you have a long list of things, choose the one that feels most meaningful to you.
2. Think Small, Stay Simple
Begin with a small, achievable task rather than elaborate, unattainable goal. Focus on the task itself. If you dream of writing a novel, you might want to begin by setting aside a certain amount of time each day to write. Focus on the activity, rather than the goal. Goals are admirable, but generally achievable only if we focus on the activities that are necessary for their fruition. Thoreau said, “Success usually comes to those who are too busy to be looking for it.”
3. Be Creative
Sometimes we are in situations where we are unable to do the things we want to. Here’s where creativity comes into play. If your activity is to spend an hour each week at the ocean but you live in landlocked Iowa, you might get a video of ocean scenes, a CD with the sound of waves breaking on the sand, suntan lotion and some shells.
4. Commit to the Activity
Commit to spending at least one hour each week on this activity for the next three months. This can be 10 minutes everyday, 20 minutes three days a week or one hour once a week. If you cannot or do not want to commit to one hour a week, choose something else. If you are already committed to spending time each week that supports a balanced life, than commit to bringing more attention to that time. (See Step 10.)
5. Write It Down
There is something about the act of writing something down that solidifies it. It serves both to define the action and as a symbol of intent. There is a shift that happens when something goes from idea to tangible form. There are many ways of writing something down. You can do it very privately, on a folded up piece of paper or in a journal. You can write something and put it on your mirror or refrigerator. Just as the action itself comes from an inner, personal space so will the writing of it. Do what feels right to you.
If this activity is worth doing, it is worth doing now (or at least within this week.) This piece is often the most difficult. Waiting for the perfect moment may mean putting off something indefinitely. Just start now.
7. Begin Again
None of us are perfect. Our lives are complicated. Stuff unexpectedly happens. So if you are unable for whatever reason to do your chosen activity for a day, a week or even a month, begin again. Learn from your experience. Sometimes it takes a few false starts to develop a good habit. In the long run you are better off starting again then giving up on something important to you in your life. I once read that the people who succeed the most are also those who fail the most. Winston Churchill said, “Success is the ability to go from one failure to another with no loss of enthusiasm.”
8. Get Help
Bring into your life people who support you in your journey towards health whether it’s a friend, a medical care provider or a significant other. Sometimes we need help. Intervention is often necessary to keep our bodies healthy.
9. Reward Yourself
Taking care of yourself is an accomplishment. Often our busy lives do not support choices that keep us healthy. Acknowledge the time and effort put into your new habit. Congratulate yourself. Tell your friends. Go wild!
10. Bring Intention to Your New Habit
Rather than going through the motions, use your time each week to connect more deeply with yourself. Good health is a sensory experience. If you are eating healthier take this opportunity to fully taste your food. If you are spending an hour each week listening to music or looking at art, fully see or fully hear. Whatever you have chosen to do be sure to notice your breath. We cannot live for more than a few minutes without breathing. The quality of our breath, the way we breathe, to a large extent determines the quality of our lives. Whatever you are doing you are also breathing. As you embrace your newly chosen activity, breathe deeply into your lower abdomen.
GO BACK TO STEP ONE
Whether you have successfully integrated a new, healthy habit into your life or have experienced three months of hell, or most likely, are somewhere in between, go back to step one. Learn from your accomplishments as well as your mistakes. You now have the advantage of experience in this process.
Jon Kabat-Zinn, founder of MBSR (mindfulness-based stress reduction), said “As long as you are breathing, there is more right with you than there is wrong, no matter how ill or how hopeless you may feel.”
Take a moment to reflect on this. As humans we often focus on the things that we have done wrong. We could be better, smarter, richer, thinner... fill in your own adjective. I encourage you to begin a practice of remembering and acknowledging all that is right with you. Do it now, as you read this.
1. Focus on your body. Write down all the things that are right about it. For example,
2. Focus on your actions. Write down a list of all the things that you have done to take good care of yourself and those that you love.
3. Focus on your thoughts. Write down all the thoughts that lift you up. Look to your favorite quotes for inspiration.
4. Focus on your emotions. Make a list of times when you felt complete, happy and at peace.
5. Focus on your connections. Make a list of all the positive connections that you have had with people in your life.
6. Focus on your accomplishments. Make a list of your accomplishments over the past year. Include projects big and small.
You are an amazing being!
Revel in this. Take your list of all that is good and right with you and post it on your bulletin board or on your refrigerator. Acknowledge yourself fully and completely.
When you find yourself being critical about something that you have done, switch to being gentle. Surround yourself with love and kindness. Lift yourself up when times get hard.
Look at your list of all that is right with you EVERY DAY. I promise that this practice will transform your life.
Acupuncture plays close attention to the cycle of the seasons. As shown in the diagram, each season corresponds to a particular element and organ. Balance between these entities is key for achieving harmony in the world and health in the body.
The earth element comes into play at this time of year. This element is a central one. It is activated in late summer and also for short periods of time at the end of the other seasons. The earth element is associated with transformation. It's perfect in helping us make the shift from the relaxing, playful days of summer to the busyness of work and school.
Each element in the five element system has a corresponding organ, emotion, color, season and tissue. For the earth element, the organ is the spleen-pancreas (our digestive system), the emotion is ruminating or over-thinking, the color is yellow, the season is late summer and the tissue is muscles.
Here are ways to keep your spleen energy strong and improve your health at this time of year:
Use the wisdom taught by Oriental Medicine over the ages to help you in your life today.
We each have approximately 206 bones in the body. Bones are living things that are constantly being broken down and rebuilt. Bones are strong – ounce for ounce they carry as much weight as reinforced concrete. Unfortunately, our bones tend to weaken as we age. Until about age 30, we make new bone faster than we break down old bone. After that we lose more bone mass then we gain, which can result in osteoporosis, a condition where bones become brittle, porous and subject to fracture.
Here are a few things that you can do at any age to keep your bones functioning well.
1. Include weight bearing exercises in your daily routine. These exercises cause small amounts of damage to the bone. Osteoblasts, cells in the bone marrow, respond by creating new bone to repair the damage, which results in denser, stronger bones.
2. Get sufficient amounts of calcium. The body doesn't produce calcium, so we need to get it from our diets. There is some controversy about the appropriate amount of calcium that we need on a daily basis. I tend to side with Dr. Walter Willet, Chair of the Nutrition Department at Harvard University School of Public Health, who recommends getting 500-700mg of calcium daily for adults, a little lower than the US recommended daily requirement.
Traditional Chinese Medicine teaches that dairy, a high source of calcium, weakens the digestive system. Instead include spinach, broccoli, bok choy, almonds, kale, sardines with bones, soy products, quinoa, amaranth and parsley in your diet. If you take a supplement, take no more than 250mg at a time with meals since the body has difficulty absorbing more than this.
3. Don't forget about Magnesium and Vitamin D. It's important to have sufficient amounts of magnesium to help with the absorption of calcium. Aim for approximately 400 mg a day. Foods rich in magnesium include whole grains, dried seaweed, soybeans and soy products, foods with dietary fiber, nuts and seeds, beans & legumes.
Vitamin D increases the intestinal absorption of calcium. In earlier times, when we spent more time in the sun and before the advent of sunscreen, our bodies manufactured enough of this vitamin. Today, particularly during winter months, you might need to take a supplement. Recommended amounts are 2,000 and 4,000 IUs a day of vitamin D3. If you have a deficiency, correct it with 5,000 to 10,000 IUs of vitamin D3 a day for three months—but only under a doctor’s supervision. (Higher doses should ideally be combined with vitamin K, and many better supplements combine these two vitamins.)
4. Limit caffeine and alcohol. These can lead to bone loss. Have no more than 2 cups or glasses of each per day.
5. Avoid long-term use of steroids. These can lead to lower bone density.
6. Massage the acupuncture point Kidney 7. Traditional Chinese Medicine teaches us that the kidneys are associated with bones. Find this point two finger widths above the ankle.
Headaches come in a variety of forms from tension headaches to migraines. Causes include structural, hormonal and immune system imbalances, sinus congestion and one of the most common culprits – stress.
Whatever the cause, headaches can be debilitating – wrecking havoc with the best of lives.
Here are some simple suggestions to get relief:
The most important thing is to begin to find relief. On your calendar, write down the day and time of day when you have a headache. See if you notice any patterns. Start practicing the above suggestions. See if they make a difference. Keep track of how you are doing. By paying attention, YOU can become a healthier, happier person!
Oriental Medicine teaches us that we need to rest. Our active yang side needs to be balanced by our receptive yin side. Just as day turns into night, activity gives way to rest. This is one of the primary rhythms of our lives. Western science is finding evidence that this can be verified by studying the brain.
Scientists have known that memories are formed and consolidated during sleep. In addition, a study published in the journal, Science, provides evidence that waste products that accumulate in the brain are removed to a much greater extend during sleep. Those zzzzs are truly important.
Most people need between 7 and 9 hours of sleep. For some of us, we just don’t allocate that much time. In our fast-paced culture, it’s easy to burn both sides of the candle. So it’s important to ask, “Am I allowing myself to get sufficient rest?” If not, it’s time to take a look at your calendar and make some adjustments.
Other people are in bed at a reasonable hour, but have problems falling asleep and/or staying asleep. Here are some suggestions.
Here's to sweet dreams!
In Oriental Medicine, each of the seasons corresponds an emotion. The fall is associated with grief. It's a good time to process and let go of any sadness you may be feeling.
Take stock. Has this year's metaphorical harvest been a good one for you? Think of the things that you have reaped and sowed. What do you want more of in your life? What no longer serves you? As you notice the seasonal change outside, take a moment to reflect on what inner changes you would like to make. Write down your thoughts in a journal and look over them each week.
Advice for all Seasons
Practice gratitude. At the end of each day, write something you are grateful for. This is one of the simplest and most powerful exercises. A shift in focus can create a richer and more fulfilling life.
When we are living a life that reflects our core values and are moving with ease through the day, we can’t help but bring other people into our lives. When we find our own rhythm, we connect to the rhythms of others. The most amazing thing about the rhythm of connection is that it reminds us that we are not alone. It allows us to be with, to learn from and to teach others.
As miraculous as this connection may be, it also presents certain challenges. How can we stay true to our own rhythm and also allow for the rhythms of others? How can we maintain autonomy and control of our own lives while we seek out community and connection?
Here are 12 suggestions for facilitating the rhythm of connection:
None of these ideas are new. Yet they all come alive again and again as we make them part of our lives. In Oriental Medicine, the summer is the season of the heart and the corresponding emotion is joy. As you go through the next few warm weather months, remember the heart, feel the joy and practice the rhythm of connection.
Bonnie Diamond, Licensed Acupuncturist