We all need to feel loved, right? Relying on someone else to buy you roses and chocolate – to appreciate you and love you – that is a tall order. What if we turned the tables and made Valentine’s Day about loving ourselves? I am encouraging you to pick out your own awesome chocolate and flowers to celebrate yourself this month.
My days in the clinic are filled with people who are struggling with health issues while balancing a myriad of work, family and community obligations. Usually there is very little time in the day to think about nurturing oneself. When I ask, “what do you do each day to relax and take care of yourself?” The most common answer is a blank stare or “bootcamp class.” This is unacceptable!!
It is time to quiet the worried, negative voice in our minds and to start intentionally having time each day where we focus on love for ourselves. To get you started, this is a short meditation that you can do before you get out of bed in the morning and before you go to sleep at night, and anytime in between when you need a quick boost.
- Close your eyes
- Take three slow deep breaths
- Take three more deep breaths: inhale “More,” exhale “Love”
- Visualize another “you” walking up to you and giving you a big warm hug
- Hold this feeling and stay there as long as you like
- Thank the other “you” for showing up
- Take three slow deep breaths
This type of loving meditation when practiced daily will start to shift your relationship with your self. It will bring more attention to the need to be nice to yourself, to take care of this person – you.
Happy Valentine’s Day to each of you, may you find your love for you this February.
By Rick Oberg
Treating Stress with Acupuncture isn’t a new concept. Stress has been a common factor in the majority of my patients. However, stress has become a more predominant and overwhelming theme recently. The beginning of a new year always tends to be a stressful period for people. Patients are dealing with lingering holiday season stress, worrying about expenses due to holiday spending, businesses are hitting their slower season, taxes are needing to be filed, and patients are feeling the pressure to also fit in their New Year resolutions into their already busy schedule. No matter what side patients align with in the current political landscape, it seems that political fatigue from the election is causing extra stress now as the country tries to adjust.
Everyone experiences stress differently. Some people can handle great amounts of stress (and maybe even thrive on it) while others struggle and feel overwhelmed with even the smallest amount of stress. What seems to be the one constant is that everyone will reach a point when the stress becomes too much for them to deal with and causes negative effects on the mind and body. Stress can weaken the immune system, cause higher blood pressure, fatigue, inflammation, anxiety, depression, and even heart disease. In fact, we are still learning about all of the various impacts stress has on the body.
What signs should we look for and how do we know we are experiencing too much stress?
Here are some of the more common symptoms of stress:
- Inability to concentrate or complete tasks
- Getting sick more often with colds
- Body aches
- Other illnesses like flare ups of autoimmune diseases
- Trouble falling sleeping or staying awake
- Changes in appetite
- More angry or anxious than usual
Stress is an inevitable part of life, but Acupuncture is an effective treatment for patients dealing with the effects, which is good news. A new study from Georgetown University Medical Center, published in the Journal Endocrinology, studies how Acupuncture works to treat stress. In this study, it proves that Acupuncture targets the same key pathways that are effected by stress. The study found Acupuncture can block the NPY sympathetic pathway and the chronic, stress induced elevations of HPA ( Hypothalamus - Pituitary- Adrenal axis ) which is involved in the production of the stress hormone, cortisol. The study also confirms that acupuncture is not only an effective treatment for stress, but it also confirms its effects on treating anxiety and depression.
With over thirteen years experience in treating stress, anxiety, and depression, I can confirm the benefits in clinical practice. My Patients feel more relaxed immediately and feel as though they have just finished deep meditation. Patients report not only experiencing a reduction in the symptoms, but feeling a newly revived lease on life. They are more successful in their work environment, happier in their home lives, feel healthier (mentally and physically), tend to eat better, and they start taking better care of themselves. Stress can be overwhelming, but Acupuncture can effectively treat and bring about the positive changes patients need to really enjoy life again.
Have you been hearing the buzz about drinking Golden Milk to cure almost everything? This beverage’s main ingredient is turmeric, the spice that is responsible for the yellow color of many curry dishes. In the clinic, our patients who experiment with taking turmeric for chronic pain have had great results. Turmeric’s active component, curcumin, has over 600 health benefits ranging from anti-inflammatory to anti-carcinogenic. It has been used to promote digestive health, regulate metabolism and weight, maintain cholesterol levels, boost memory and brain function and boost immunity. So now that we’ve established that everyone over the age of 5 needs to start drinking Golden Milk pronto, here is our beloved Nital with her family’s recipe. She started drinking Golden Milk as a kid growing up in India and still makes it each night before bed.
Inflammation is a driver for many types of disease processes from Alzheimer’s to Cancer and Heart Disease. Inflammation also plays a role in tight muscles and chronic pains. If you haven’t ever tried an anti-inflammation diet, then you probably don’t know just how good your body can feel.
There are 8 easy rules to follow:
- No Processed foods
- Strive to eat 10 servings of fruits and vegetables per day – with an emphasis on colors, extra points for red, blue and dark greens.
- Proteins should be primarily fish, beans and whole soy products like tofu and tempeh. Lean meats, eggs and cheese limit to 2 servings per week.
- Eat lots of fats each day including extra virgin olive oil, avocados, seeds and nuts, walnut or hazelnut oils.
- Eat whole grains like brown, white or wild rice, barley, oats and quinoa daily. Can also have rice noodles and Japanese noodles like udon and soba up to 3 servings a week.
- Drink lots of water and white, green or oolong teas daily.
- Include turmeric, ginger, garlic, chili peppers, cinnamon in your cooking
- Eat 70% dark chocolate as your dessert
Following these 8 rules will make sure that you get lots of antioxidants and plenty of fiber. It is uncomfortable at first to forgo a lot of processed diet staples but eating whole foods like this should be our norm. The processed foods should be treats only on occassion, and actually become less attractive once you eliminate the chips/crackers and cereals completely. A diet like this is great to try for two weeks but if you can find a good rhythm with it, this is a long-term solution to reducing inflammation in your body. Eating this way can help cure some common aches and pains while also helping prevent major health concerns. Give it a try - you have everything to gain!
Make 2017 the year that you love eating veggies with recipes like these!
This is a hearty but refreshing salad recipe that I make at least every other week. And yes, gasp, bread is one of the feature ingredients! If you are not eating bread then of course you can leave it out, but only if you have to. There are endless variations to keep it interesting and it is an excellent wintertime recipe as it is best eaten at room temp, not cold.
In this recipe I share a garlic trick I learned from my mom who makes all of her salad dressings from scratch. It involves smashing the garlic with the side of your knife, using a little salt to grind and smash it until it is liquid-y. This releases all of the juices and flavor and good-for-you ingredients garlic has to offer. Especially important to keep your immune system in top form during the winter!
1 loaf of very crusty bread chopped
1 English cucumber, halved and sliced
Couple handfuls of grape tomatoes cut in half or 4 big tomatoes chopped
½ medium red onion sliced thinly
¼ cup olive oil
1 Tablespoon Red Wine Vinegar
1 biggish garlic clove
½ lemon juiced
¼ tsp salt
fresh ground pepper
Arrange the bread cubes on a baking sheet and drizzle lightly with olive oil. Bake at 275 F for about 20 minutes until the bread is crisp but not browned.
In a large bowl combine bread, cucumber, tomatoes and onion. (For variations, you can add chick-peas, olives, zucchini, etc)
Make the dressing: Take the clove of garlic and mince on a cutting board. Add the ¼ tsp of salt on top of the little mound of minced garlic. With the flat side of the blade, use the knife to smash the garlic. Smash through the mound, re-mound it and then smash through it again and again until you have created a garlic paste. This is the way to get maximum flavor out of garlic for any recipe that calls for garlic. (Mix smashed garlic with melted butter to make amazing garlic bread) In a jar, add the smashed garlic, olive oil, vinegar, lemon juice, and fresh ground pepper. Shake your dressing and then add to the bowl of veggies, stirring to coat. Let it sit for one hour at room temp then enjoy!
Looking back on 2016, for many reasons it was a difficult and stressful year for many of us. Sometimes life just gets hard, right? Not to mention the collective stress of the election was shocking in its intensity. No matter what else was going on in your life, the negativity and anger surrounding politics this fall was painful. What do we do with all of those feelings now? What did you do to cope? How much stress can we actually handle?
Over the holidays I spent quite a bit of time thinking about how I can better prepare myself for stress. How can I strengthen my calming reflex so that I can withstand discomfort and difficult feelings without letting it ruin my mood for an entire day or days at a time? Obviously, I can get acupuncture more regularly and that is great maintenance for chronic stress. In addition though, what keeps coming up as the solution for me is sticking with a Mindfulness Practice.
Mindfulness or “Being Present” is a form of meditation but one that you practice throughout the day. It is a simple concept. If you are completely present, external forces and worries are no longer a problem because there is only you and your current focus. For example, if at work your job demands that you take care of an urgent task, you can stress out about it because you have a long list of other things to do. Or you can be present and focus completely on that task, and now there is only that task and you. When you’re done, you can move on to the next task. See? No stress.
If you are cooking dinner and your child interrupts you, you can stress out about getting dinner done on time or you can shift focus and then there is only you and your child. You can appreciate who your child is and be grateful for the moment you have with her. Then you go back to making dinner. No irritation, no stress.
The general idea is that stress is created in our minds. Training your mind to be present becomes a way to handle any problem. It allows everything else to fade away, leaving only you and whatever you’re dealing with right now. This is, of course, a practice. Meaning that it is fully expected to be challenging to do at first. I have dabbled in the Practice of Being Present for years but am making 2017 the year that I anchor it deep within my daily life. I hope that I can inspire you as well to find a mindfulness practice to keep stress at bay this year. When I get particularly overwhelmed, this quote is my favorite reminder:
“Drink your tea slowly and reverently, as if it is the axis on which the Earth revolves – slowly, evenly, without rushing toward the future. Live the actual moment. Only this moment is life.” Thich Nhat Hanh.
Best Wishes for a Happy and Healthy 2017!
The holidays are just around the corner so it’s time to get some folks crossed off your list! Give the gift of health and peaceful relaxation this year with a gift card to TAC! Gift cards are available in any quantity, and we make it a breeze: you can stop by either our Raleigh or Chapel Hill clinic locations, or simply call and pay via credit card and we'll mail or email you the gift card.
For the months of November and December in Chapel Hill, massage gift cards are buy 5, get 1 free! You can keep them for yourself or give them as gifts.
Wishing you all a very Happy Thanksgiving and joyful winter holidays!
From all of us at Triangle Acupuncture Clinic
The hardest part of sticking to a low carb or healthier way of eating is many times more about boredom than it is cheating. Here are two great Tahini sauces that contribute different delicious flavors to vegetable staples like broccoli, green beans, sautéed greens, sweet potatoes, raw veggies and salads. Both of these sauces will make eating raw, steamed or roasted vegetables flavorful and exciting again. The bonus is that Tahini is derived from ground sesame seeds, imparting all kinds of healthy fats and nutrition to keep you full and satisfied.
The Walk-A-Thon to raise awareness about the benefits of acupuncture was a big success! Thank you so much to everyone for supporting us as we walked the 5K. The money we raised will support political action to stop a bill from dissolving NC’s acupuncture licensing board. The walk also educated the public about acupuncture as an alternative to prescription opioids for pain treatment.
It was a beautiful day to walk and we felt really blessed to have all of your support. We are devoted to the protection of our licensing board and urge you to take any action steps possible to send the message that you want acupuncture to stay. Visit the North Carolina Association of Acupuncture and Oriental Medicine for updated information on how you can help.
Again, thank you for all of your pledges, it means a lot to us.
Help keep the NC Acupuncture Licensing Board! Visit our Personal Fundraising Page to donate now! Your support will help us protect the NC acupuncture licensing board from proposed legislation. You can visit the North Carolina Association of Acupuncture and Oriental Medicine to learn more. Thank you so very much!