I think people often have this idea that it’s supposed to be easy or that magically, you can just stop yourself from thinking or that it has to be hard and time-consuming. We’re humans – we THINK! That’s what we do. The idea with meditation isn’t necessarily about not thinking AT ALL so much as not letting your thoughts rule you.

I love the phrase I heard many years ago “you can’t control your first thought, but you can your second”. The acknowledgement that we ARE going to think, that’s just what we do BUT, if we catch ourselves before we let that ‘monkey mind’ (You know the one where your thoughts randomly swing from one thing to another…and then another…and another and you started thinking about cheese and ended thinking about your 4th grade teacher and the time you failed your spelling test…and then how you need to change the oil in your car…or something else as random, and not necessarily as nice, as that). If we can catch ourselves and stop that mind chatter, we can gain a little bit of peace and stillness in our day AND, gain some of the health benefits that come along with it like decreased stress and anxiety, better sleep, lower blood pressure, decreased anger and irritability…uh, yeah, all that good stuff!

For those of you in the Toronto area that are interested in getting started, I’ll be running at Mindfulness based Meditation group at Urban Wellness on Monday nights from 6:30-7:30. But for those of you who aren’t around and just want to get started, I came across this wonderful little video that I think does a beautiful job of getting you started. So often I find it’s the little things that we do every day, or several times throughout the day, that make the biggest difference long-term.

Meditation doesn’t have to be daunting or majorly time consuming…stop, take a breath, take three, stop that mental chatter and arrive in THIS moment. Ahhhh! THAT’s the beauty of meditation!

http://onemomentmeditation.com/

The smell of spring is in the air, and the heavy dark days and moods of winter are slowly becoming a thing of the past. Spring is a natural time of new growth, fresh ideas and a renewed spirit. The seeds dormant in winter come to life with the warmer weather, rain and sunshine. In Chinese Medicine it is the seasonal time of the liver system, and energetically a more active time of the year, a time to put things in motion and make things you’ve been thinking about…happen. A cleanse is a wonderful way to set the stage for a change. It’s actually the ideal time to cleanse according to Chinese Medicine.

Just like we have the urge to throw open the windows, clean the cupboards and move some of that stuck winter energy in our homes, we also need to do that not only for our bodies and digestive systems, but also for our mind and spirits. We can clear some of the old stuck energy perhaps showing up in some behaviours that aren’t serving us well or negative thinking patterns. It’s also a wonderful time to put new plans in motion. Do you want to exercise more, meditate, sleep more, take up dancing or yoga or just try to be calmer and kinder? New resolutions are actually much better suited for the active spring season than in the depths of winter in January.

Cleansing in a physical sense, letting go of some of the heavier, warming foods of winter and opting for the lighter fresher and cleaner foods of the spring to help shed some winter weight and give your organs a well needed break clearing some built up toxins.

Emotionally we can look to shed some self-limiting behaviours (do you always show up late, beat yourself up with negative self talk, find yourself yelling at people in traffic or forgoing the gym for some comfort food and a movie?). Giving yourself a bit of a mental cleanse and letting go of some negative thought patterns can be just as beneficial and necessary as a physical cleanse.

Diet Changes

When doing a physical cleanse, there are some general guidelines that are good to follow but it’s important to check with your health care professional (TCM doctor, naturopath or allopathic doctor if needed) as each person is unique and it’s important to have a customized cleanse at times and to be monitored by a trained professional. By identifying your internal ‘patterns’, your TCM practitioner can help to customize your cleanse offering you herbs to support your various organ systems, optimizing your cleansing effort and making sure it is safe for you. If you’re in good health and are looking for more of a general food based cleanse, these guidelines should be helpful.

• Eat as many vegetables as you like and organic whenever possible. Try to aim for 6 or more include at least 2-3 leafy greens daily.
• Fruits like blueberries, raspberries, apples and pears are great choices, but avoid tropical fruits
• Aim for nuts and seeds like almonds, pumpkin seeds, flax seeds and sesame seeds but avoid the oilier nuts like cashews and peanuts
• Avoid all refined sugars, flours, dairy products and refined packaged foods
• Exercise daily (try to sweat as often as possible as it helps to rid the body of toxins.)
• Start your day with warm water and lemon (it kick starts your digestion and aids in the cleansing process)
• Stimulate your lymph glands to aid in cleansing (saunas, alternating hot-cold water in the shower, dry skin brushing, EXERCISE!)
• Eat organic when ever possible
• Drink lots of clean filtered water at least 2 ltrs/day is ideal (herbal non-caffeinated teas count towards this)
• Avoid alcohol and caffeine in all forms
• Rest when needed. Cleansing can be tiring as your body works to rid itself of stored up toxins so it is important to listen to your body and rest and relax as you need it (try not to over plan when doing a cleanse, particularly if it is your first one – think of it as a prescription to relax).
• Keep your blood sugar stable by trying to eat 3-5 meals or snacks daily (every three to five hours including some protein and good fats Protein foods take up to 5 hours to digest while carbohydrate foods digest within 30 minutes.)
• Laugh and enjoy life as much as you can!

Addictions rearing their head

If you’re dealing with sugar cravings or withdrawl from caffeine, alcohol or other refined foods, there are some tips that can help. Drugs, alcohol and sweet foods can give a temporarily lift, but can make you feel worse in the long term. The reason we crave more and more of refined sugary white flour based products is that, although full of calories, they are stripped of nutrients that our body needs to thrive. When we eat refined foods, our body is searching for nutrients, when they aren’t to be found, we want more thinking that we’ll get them in the next ‘round’. When we eat whole foods and whole grains, we get the nutrients our body needs and our cravings are diminished.

• Chew! – this helps to increases mindfulness, improves digestion and absorption of nutrients which will decreased cravings
• Eat ample protein -it helps quell sugar rushes and helps to build new tissue in the body
• Whole unrefined carbohydrates (they contain glyconutrients essential for well-being)
o Brown rice great remedy for cravings, also try quinoa, oats or millet as an alternative
• Vit B 12 – helps to get off refined sugars and increases energy (brewers yeast)
• Green foods contain chlorophyll, which helps to stabilize blood sugar helping with cravings (kale, spinach, broccoli, green beans, bok choy are great options. Coriander/cilantro is a great option and great at helping in riding the body of heavy metals)
• Green foods like spirulina contain something called Gamma-linolenic acid (GLA), an essential fatty acid that is found mostly in plant-based oils which helps calm while detoxing. It is nutrient dense and supplies the body with vitamins and minerals essential to well-being.

Mental Changes

When looking to make some mental and emotional changes, mindfulness and awareness is always the first step. Try to catch your thought patterns around things, whether they be things you want to do, or don’t want. What is your self-talk like?
There’s a lovely saying that was passed onto me at a meditation retreat I did and it says “you can’t change your first thought, but you can your second”. Meaning, negative, self-deprecating or undesirable thoughts are going to happen, but as soon as you become aware, you have to opportunity and ability to change it. Be it letting the thought go (as you’d do in meditation), or change it to something beneficial and helpful. By slowly changing thought patterns, you have the ability to radically shift your reality.

If you have a habit you’re trying to let go of like smoking or some food craving, try to pay attention to what thoughts precede the craving. Often it’s based on some emotion or feeling (lonely, nervous, tired…), if you can identify the feeling and then find some other way to placate that feeling, you can slowly start to let go of the bad habit.

I was at a 10 day silent meditation retreat years ago and there was a girl that I met and was talking with after the retreat. She’d been a smoker for years but found that during the retreat when the silence was in-forced, she had no desire for a cigarette. However, as soon as the silence was broken and she had to engage and talk with people again, the desire for a cigarette came back with a vengeance. For her it was a deep awakening and understanding that social situations made her nervous and uncomfortable and the cigarette calmed her. She wanted to quit but in doing so she had to address her anxiety and find some other coping technique that helped calm herself (luckily there are many!). Working with a mindfulness based practitioner can be helpful in getting started as can working with Acupuncture and Chinese Medicine, which has some wonderful tools to help support you in this process. Simple dietary changes listed above can help to calm the body and regulate your blood sugar as well, which is often a culprit in cravings and poor food choices.

By giving your body (and mind) a break in this beautiful spring season, you’re setting yourself up for a healthier, more vibrant, and potentially more joyful summer. Happy Cleansing!

TCM (Traditional Chinese Medicine) is a form of medicine that has been around for thousands of years and has offered help throughout to colicky babies and their worried parents. In Chinese Medicine, babies are little adults in the making but are immature both mentally and physically. It is this immature state that makes babies more susceptible to illness and digestive upset as their bodies are maturing and getting stronger. Conditions most often seen in childhood are diseases that affect the lungs such as coughs and colds, allergies and asthma and the spleen/stomach (digestive system) such as colic, vomiting, indigestion, diarrhea, and stomach aches.

The digestive system in TCM is referred to as the spleen/stomach system. It is responsible for taking the food that we eat and turning it into energy for us to get about in our days and providing all the vitamins and minerals to our body to thrive. Understandable, if our digestive system is weak, it impedes our function and ability to thrive. Newborn babies have just come out of an environment where they’ve had all their nutritional needs met directly from their Mom, not having to do any work directly. Once they come out into the world, the game shifts and they can no longer rely on Mom for feeding them so directly. We say in TCM that the digestive system is developing for the first 6 years of a child’s life. Therefore, what we do in those first 6 years can be contributing to building a strong foundation for a healthy, adaptable and thriving little one. Much of it starts with those first few months of feeding.

The following are some things that you can do to help ease the stomach pains and strengthen your baby’s digestive system at the same time. If your baby still seems to be in discomfort, check with your doctor and also seek out the help of a qualified TCM practitioner as we are also able to treat babies safely and easily with herbal medicine and other techniques. In my practice though, I have seen great success with parents who work with the following techniques and suggestions.

Mother’s Diet – A study out of Melbourne Australia found that when mothers cut some of the major known food allergens out of their diet (cow’s milk, eggs, peanuts, tree nuts, wheat, soy, and fish) 74% of the babies improved within one week (improvement equaled at least a 25% decrease in crying) which meant 3 hours less crying or more/48hrs. I’ve seen this in my practice as well when the mother cuts out just dairy, the infant feels better.

Slower, more frequent feedings – just think of what happens to you when you miss a meal and are STARVING and gulp down your food, often eating more than you normally would resulting in feeling STUFFED. It doesn’t feel good AND, it’s not good for our digestions. Babies are no different, if they eat when they are really really hungry, there is a tendency to gulp which increases the amount of air that gets into their digestive system resulting in gas and pain. Their little stomachs don’t have a lot of room in the first place and, if space is taken up by a giant gas bubble, it hurts! By slowing down feedings and making them more frequent or on a schedule instead of an “on demand” system, the baby’s digestive system isn’t overwhelmed and they can digest what’s there more comfortably. On demand feeding babies will often put on more weight more rapidly, but that hasn’t been shown to offer any health benefits over the long run and, feeding on a schedule and in smaller amounts can significantly decrease not only colic but also earaches, coughs and colds as well as they can be a direct result of a weaker digestive system.

Acupressure/baby massage – We can do acupuncture on babies, but we rarely do and a big reason why is that they respond SO well to acupressure or massage. The great thing about this is that it’s something that parents and care-givers can do at home and work everyday on balancing and strengthening the baby’s digestive system and relieving pain…stopping colic! I’ve witnessed this first hand with a baby that could never settle and needed to be walked and bounced constantly to get relief. An exhausting and frustrating task for all involved. By simple holding the baby and applying constant soothing gentle but firm touch on a few of the following points the baby not only was calm almost instantly, but also peacefully drifted off to sleep (a first for him in that position).

By continually apply gentle and slightly firm pressure (think small kneading circles for the leg point and consistent stroking for the hand ones), you will soothe your baby and settle their tummy and strengthen it at the same time. And, it’s a lovely way to bond with your baby!

Lower leg point (Stomach 36)– a point located on the lateral (outside) edge of the lower leg between the tibia (shin bone) and the fibula (the outer bone). If you were to measure from the knee to the ankle, this point would be located about 1/5-1/4 of the way down from the knee. Gently knead/massage the point on both sides as often as you can. I find it easy to do on a small baby with one hand if cradling them in one arm. This point harmonizes the stomach, promotes good digestion and strengthens the body.

Hand/Thumb points –

a)  Slightly bend the baby’s thumb and rub the line on the lateral palmar edge (outer under part) of the thumb, pushing in one direction only from the tip of the thumb to the base of the thumb 100-500 times (yes, 100-500 times! Just think of it as a soothing action and just do it constantly while holding or rocking your baby). This helps to strengthen the spleen/stomach system and support healthy digestion

b)  Rub the line on the thenar eminence (the fleshy bulge at the base of the thumb on the palm) pushing/rubbing in one direction from the crease of the wrist to the base of the thumb 100-300 times. This relieves abdominal pain and stuffiness and helps stop vomiting.

Stomach massage – knead/massage the point above the navel (mid way between the navel and the tip of the breast bone) with the hollow of your palm clockwise 100-300 times. This point strengthens the digestion and can help relieve vomiting.

Remember that these may seem like little things, but babies respond extremely well to this and you’re not only helping them feel better in the moment, but also helping them to build a healthy digestive tract, which will only serve them well as they grow and thrive!

According to Chinese Medicine, a holistic system of medicine that looks at imbalance in different body systems as being the root of disease and discomfort, there are a few main patterns for arthritis. There is the ‘damp’ type, the ‘hot’ type, ‘cold’ type and the ‘windy’ type. It sounds like a weather report I know, but when you look at the characteristics of hot, cold, wind or damp, and the nature of the type of arthritic pain, it starts to make a lot of sense.

The “Cold” type of arthritis according to TCM has characteristic such as a fixed, severe pain feels better with heat, worse in cold weather or when cold is applied. It feels like a fixed or stabbing pain (think of water when it freezes – it doesn’t move) and feels better with movement. It tends to affect the extremities (hands and feet) most and often the low back as well.

The “Hot” type is characterized by severe pain that is accompanied by red, hot and swollen joints. It is usually accompanied by other symptoms such as fever, thirst, irritability and anxiety. The pain is generally relieved by applying something cold to the joint, and this pain will get worse in the hot weather or when heat is applied.

The “Wind” type is characterized by a sudden onset, joint soreness or pain that moves from joint to joint (think of the characteristics of wind – It blows things around). Movement is limited and tends to affect the upper body more and is seen in the early stages of rheumatoid arthritis. This type tends to get worse in windy weather or the person has an aversion to wind.

The “Damp” type has a lot of soreness, stiffness and swelling (think what happens when you soak something in water – It expands). There is a feeling of heaviness and numbness that accompanies this type, and the pain is fixed. This type gets aggravated by a damp environment or with damp weather (a person with this type would be able to tell you when it’s going to rain out). It more often affects the lower body and is often seen in the middle stages of rheumatoid arthritis. This type easily combines with any of the other types.

Once you’ve been able to identify your type, the key is figuring out what to do to make it better.

According to Paul Pitchford author of “Healing with Whole Foods” –  “We have yet to know – or even hear of – a case of arthritis in which painful symptoms persisted more than a few months after the start of a high quality protein and vegetable based regime”

So that’s hopeful news, but what exactly does that mean? And what does that look like for you?

If you’re the damp type, it’s important to avoid ‘damp’ environments. For some this might mean trying to get away somewhere dry and hot in the damp weather or it might mean picking some exercise other than swimming. As for food, you’ll want to avoid and damp producing foods – dairy product are very cold and damp forming and can create a mucus buildup in the body. Soy products are also dampening as is sugar, over-consumption of meats, greasy or friend foods, eggs and too much salt. Foods that are great to dry dampness include lettuce (particularly boston or bib type), celery, turnip, rye, amaranth, aduki beans, asparagus, alfalfa, seaweeds, and barley. Eating some of these foods regularly (cooking them is the best way to get them avoiding them raw), will help to leech some of the dampness out, reduces swelling and help your joints heal.

If you’re the cold type you want to avoid cold foods, this means ‘energetically’ cold foods (things like peppermint or watermelon are naturally cooling – think of how you feel after having a slice of watermelon on a hot summer day) as well as foods that are cold in temperature or raw (the energy that it takes to ‘heat up’ these foods is taking too much from your body and adding more cold in, making the condition worse – i.e. ice cream or salads). You should always consume warm or cooked foods and try to focus on the warming spices like cinnamon, cumin, ginger, fennel etc. when cooking. The winter or autumn vegetables would be best (root vegetables: turnip, carrots, squash etc.) and best avoid the summer fruits and vegetables (watermelon, summer fruits, cucumber etc.). Nature has a way of balancing things out – the foods grown in the summer are naturally cold to help balance the heat of the summer months. When eaten in the colder weather or when someone has too much cold, it upsets the balance adding too much cold. Conversely, the foods grown in the cooler weather are more warming and help to balance out that cold weather or condition.

If you’re the hot type you should avoid hot or spicy foods (hot peppers, ginger etc.), alcohol, coffee, overly hot environments (like saunas or hot yoga), and hot compresses.

If you’re one who related to the ‘wind’ type, some foods to include regularly include celery, oats, pine nuts, shrimp, flax oil, black sesame seeds and sage.

Try to avoid crab, buckwheat and eggs as well as over exposure to windy weather and be sure to keep your neck covered.

In addition to these foods and types of arthritis, there are some other food categories that can help strengthen joints and bones.

Calcium is crucial to bone and joint health and making sure the body has adequate consumption of calcium rich foods that are easily absorbed is very important. Dairy is often not easily absorbed by many, particularly those with the damp symptoms. High quality and easily absorbable sources of calcium include: seaweeds, almonds, broccoli, sardines, amaranth grain, parsley, black beans, spirulina and kale.

Magnesium is an important part of the mineral matrix of bones. It also helps ‘push’ the calcium out of the muscles and into the bones. It is great for relaxing the smooth muscle tissue and has some anti-inflammatory effects. Some foods high in magnesium include: legumes, dark leafy greens like kale, whole grains and seeds as well as seaweeds and chlorella.

Sulfur is a mineral that is anti-inflammatory, detoxifying and it is essential for the rebuilding of bones, tendons, cartilage and connective tissue. Foods rich in sulfur include: asparagus, eggs, fresh garlic and onions, broccoli, mustard greens and brussel sprouts.

Silica is an integral part of all connective tissues of the body (blood vessels, tendons, cartilage as well essential for efficient calcium utilization. Foods rich in silica include: all lettuce, parsnips, millet, oats, brown rice, dandelion greens, strawberries, celery, cucumber (particularly the peel), apricots, beets, carrots and alfalfa.

Turmeric (the spice) and bromelain (found in pineapples) are also great for removing inflammation in the body and turmeric has the added effect of helping the body to detoxify.

The big foods to avoid as they leech calcium from the body are ones that have oxalic acid. Spinach, chard, beet greens, rhubarb, cranberries and plums all contain oxalic acid so should be used sparingly. Over consumption of meat, soft drinks, coffee, and alcohol are also something to watch, as the acidic nature of them leeches calcium from the bones. Uric acid found in meats, anchovies, herring, mushrooms, mussels, sardines, alcohol and fried foods can cause flair ups of arthritis as well and in particular gout.

By consuming some of these mineral rich foods daily you can help strengthen your body and slowly but surely help ease the pain and discomfort associated with arthritis. Food might seem like a simple answer, but it’s something we do every day and the little things over the long-term, make a big difference

And hey, it’s a tasty way to feel better!

Women with PCOS are known to have high levels of male hormones (androgens), which interfere with the normal production of female hormones like estrogen and progesterone.

Many women with pcos will experience some or all of the following symptoms: irregular periods or no menstruation (amenorrhea), weight gain or obesity, excessive hair growth (hirsutism) and/or abnormal hair growth, enlarged ovaries covered with cysts, acne, glucose intolerance, or impaired glucose metabolism, insulin resistance, mood swings and irritability. But you do not have to experience these symptoms to have pcos, as some women have no symptoms at all.

How does this affect your fertility?

Insulin is a hormone that regulates the transformation of sugars and starches into energy for the body or into storage for future use. If there is too much insulin in the blood, a rise in male hormones can occur. Excessive insulin also blocks the liver from regulating these male hormone levels. As a result of these excessive androgens (male hormones), follicles develop too quickly and then shut down prematurely before they are able to produce an egg. As a result, the ovaries fill with cysts or create immature follicles that are unable to produce eggs.

TCM (Traditional Chinese Medicine) and PCOS

In Chinese Medicine this condition can have a number of linked patterns of deficiency and excess that have an impact on the way the body ovulates. TCM always looks to the individual and seeks to find the underlying pattern and bring the body back to balance from there. Women may fall into one of the following patterns or exhibit symptoms from a combination of them. Working with a qualified TCM Doctor is the ideal way to diagnosis but the following will give you and idea of where you might fit.

The first patterns result from a deficiency in the body and an imbalance in the kidney system (think of the kidneys as your bank of energy or your reserved energy/adrenal glands). Imbalance can show up in either yin (female energy) or qi/yang kidney energy (male energy). When the yang is off-balance you will have signs like: lethargy, cold limbs, frequent urination, heavy sensation in the abdomen, excessive vaginal discharge, a pale, swollen tongue with a sticky white coating, low sex drive. When the yin is off-balance you will have symptoms such as: night sweats, flushes of heat, a short follicular phase, dizziness, low backache, constipation, slight anxiety, scanty and dark urine.

The other patterns are more excess patterns and present as damp-phlegm accumulation (think of how phlegm accumulates when you have a cold – a similar pattern can exist internally leading to accumulations or cysts) or blood stasis (when energy and blood isn’t moving, it accumulates and stagnates unable to move the old out or bring in the new fresh blood leading to accumulations or cysts). Symptoms of damp-phlegm conditions would look like foggy headedness or fatigue and feeling heavy limbed, bloating after meals, chronic nasal congestion or phlegm, looser bowel movements. Stasis symptoms would show up in painful periods, headaches, irritability or pms, rib pains or tightness, sighing a lot, irregular periods, clotted menstrual blood, a purplish tinge to the lips or tongue.

As PCOS is strongly influenced by insulin levels and glucose metabolism, diet and lifestyle modifications can have a significant impact on balancing your hormones and regulating your blood sugar levels and PCOS.

Working with a TCM Doctor for your particular diagnosis and incorporating acupuncture and herbs into your regime is also important and helpful in rebalancing your body. But, by incorporating the following dietary and lifestyle modifications, you can help make a significant change at home. The little things you do daily can make a BIG difference in the long-term!

Dietary suggestions:

• Eat foods low on the Glycemic Index (GI) such as vegetables and whole grains. It is very important for women with PCOS to completely avoid refined carbohydrates which include: sugar (pop and candy), white flour, whole wheat flour and products made from them (pasta, breads, desserts, etc.)
• Keep your blood sugar stable by eating regularly – every three to five hours is ideal and making sure that you include some protein and good fats (for example some nuts or seeds and their butters, eggs, humus etc.) at each meal. Protein foods take up to 5 hours to digest while carbohydrate foods digest within 30 minutes and can spike your blood sugar.
• Eat at least five servings a day of vegetables including at least two of leafy greens (kale, broccoli, collard greens, bok choy, cabbage, rapini, etc..) Leafy greens contain indole-3 carbinol, which helps to regulate liver function which is key in glucose and hormone metabolism.
• Have a regular servings of legumes like black beans, adzuki beans, mung beans, black-eyed peas etc.. Adzuki beans are beneficial in draining ‘dampness’ from the body.
• Eat organic meats only. You can have red meat up to 3 times/week but make sure it is organic and grass-fed (when meat has been grain fed it changes the fats from healthy omega 3 fats to omega 6’s)
• Eat at least three daily servings of fruits like berries –which are lower on the glycemic index and high in anti-oxidants
• Include cinnamon into your diet daily as it helps to reduce insulin resistance
• Include bitter Melon and fenugreek – help to regulate blood glucose

• Include complex carbohydrate such as whole grain cereals, quinoa, brown rice, etc.
• Insure adequate fiber intake (should be 30g/day), by eating a lots of fresh vegetables and whole grains

Avoid:

• It is very important that women with PCOS avoid all refined sugars (white and brown sugars, fructose, sucrose, corn syrup) and simple sugars (maple syrup, honey etc). (Lower sugar intake by avoiding intake of simple sugar that helps to prevent further impaired glucose metabolism)
• No refined carbohydrate (white bread, pasta, potatoes, white rice, most breakfast cereals, rice cakes, popcorn, or any starchy, low fiber food)
• Avoid artificial sweeteners (which are shown to affect the insulin levels the same way sugar does)
• Pay careful attention to portion sizes in order to moderate glucose load and minimize insulin resistance. Opt for smaller and more regular meals than bigger and more spaced out ones.

• Avoid sodas, fruit juice and drinks that raise the blood glucose rapidly (i.e. Energy drinks, Gatorade or any drink with refined sugar)
• Avoid milk and dairy products (cheese and yogurt), which are considered as ‘damp’ foods and will exacerbate the problem. Try substituting unsweetened almond milk as an alternative to cow’s milk.

Other tips:

• Include some form of moderate exercise (yoga, pilates, walking etc) for at least 30 min/day. Studies have shown that exercise can reverse diabetes and improve insulin sensitivity as well as help with weight control.

• Lose some weight (Fat cells store estrogen which can have a direct influence on pcos and fertility. Losing even a moderate amount of weight if you are overweight can have a significant improvement)
• Love your liver (Your liver is important in insulin metabolism, so it is important to keep your liver functioning well.  Adding vitamin B complex to your daily routine will help to restore liver normal function in insulin balancing. Also be sure to include leafy green vegetables daily and be sure to watch your stress level and moods. If you’re agitated easily and find yourself frustrated regularly, include some stress management tools into your daily life: meditation, visualization and regular exercise all help.
• Get regular acupuncture. A study at Goteborg University in Sweden showed that electro-acupuncture may help 38% of women with PCOS women ovulate.  Acupuncture can help to restore the ratio of LH and FSH, reduce the level of testosterone and beta-endorphin. Some studies show that acupuncture also helps to shrink of the weight of polycystic ovaries, which can enhance ovulation and egg implantation. Weekly acupuncture is ideal.

Supplements:

• Chlorophyll  -reduces symptoms of hypoglycaemia without raising blood glucose level. You can buy liquid chlorophyll at the health food store and add it to your water and sip it throughout the day
• Probiotics (the healthy bacteria found in your intestinal tract). Foods which promote the growth of beneficial bacteria in the intestinal tract include whole grains, onions, bananas, garlic, honey, leeks, artichokes and some fortified foods. Probiotic can be taken in supplement/capsule form (although dairy/yogurt does include probiotics, it is not in a therapeutic dose and it is best to avoid dairy products foods for women with pcos).

• B Vitamin
• Magnesium
• Chromium
• Fish oil
• Alpha lipoic acid

Getting overheated in the hot humid summer months isn’t unusual, but by including some of the following foods and avoiding others, you can help beat the heat and cool off.

Typically signs of being over-heated include: fever, profuse sweating, vomiting, weakness, shortness of breath, wheezing, diarrhea, bloating, irritability, inflammation and headaches.

Foods that help to clear some of this summer heat are: watermelon, lemon, apple, pineapple, mung beans (in soup), summer squash, zucchini, alfalfa, spinach and cucumber. If you suffer from sun or heat stroke you can use the juice from radishes or watermelon to help. Watermelon rind (the white part) can also be used to soothe sunburns as well.

Avoid: hot, spicy, greasy or overly oily foods, also avoid over consumption of stimulants like coffee, alcohol or sugars.

Foods can be used like medicine to help nourish and heal, so in addition to tasting great, we also feel better

Cooling Summer Tea

Soothing on the stomach and liver systems, this tea is ideal for cooling summer heat. Drink hot or cooled.

Peppermint

Rosehips

(2 tea bags of each or about a teaspoon each of loose leaf)

Lemon juice

Pour boiling water over herbs and let steep for 5 minutes. Remove herbs and use lemon juice to taste. You may also add some agave syrup if you like a slightly sweeter tea. Serve cool with a slice of lemon or a fresh sprig of mint.

Barley Water

If you find you are retaining a lot of water and react strongly to the humid weather, try drinking barley water daily. It can help soothe your digestive system, clear excessive heat and balance water metabolism.

2 ounces organic barley

1 liter filtered water

lemon juice

pinch of salt

Gently dry roast the barley and then add the filtered water and pinch of salt. Bring to a boil and boil for 15 minutes. Reduce heat and let simmer for 30-40 minutes (until the barley is soft). Strain and add some lemon juice to taste. You can dilute the mixture with water. Drink cool or at room temperature. This soothes the intestines and cools the blood

For it is said that in the months following childbirth the mother is more open than ever therefore, if she is able to take exquisite care of herself, she may be able to strengthen her health so significantly that previous illnesses (allergies, eczema etc) can actually heal and disappear. Conversely, if a women fails to take good care of herself (or allow the people around her to do so – no better time to insist on a little tender loving care from those around you), problems can arise.

Postpartum depression is a serious condition but fortunately there is a lot that can be done to prevent depression, or address it if a mother is already suffering from the blues. In TCM theory depression can arise from excessive blood loss during the birthing process. A recent study published in the journal of Obstetrics and Gynecology found acupuncture to be an effective treatment for depression in pregnant women also finding it to be effective for postpartum depression as well. In addition to acupuncture, herbal supplements for a few months after birth can be a highly effective tonic to prevent and/or address postpartum blues as well as other postpartum worries such as pain and discomfort, depression, hemorrhoids or breast milk supply. Remember simple things can make a big difference and if you’re having more significant challenges you should seek the help of a Chinese Medicine Doctor or other health practitioner. There is a lot that you can to do heal and feel better, and when you feel good, that’s ultimately good for your new baby too.

Acupuncture is a branch of Chinese Medicine that involves inserting fine needles through the skin at specific points to treat various health problems. Acupressure uses the same theory and points as acupuncture, but uses pressure for therapeutic benefit instead of needles and can be practiced by an individual in the comfort of their own home.

The classic Eastern explanation for how acupuncture works is that channels of energy or Qi run in regular patterns through the body and over it’s surface. These channels or meridians are like rivers flowing through the body to nourish the tissues and organs. Along these channels are various points each associated with a different part of the body and each has a specific function. An obstruction or blockage in the movement of Qi or energy creates imbalance and/or pain in the body and can lead to dis-ease. By applying pressure to the acupuncture points on a regular basis you can help balance and strengthen your body, increasing your vitality, refresh yourself when you’re tired, boost your immune system, reduce stress and feel better!

Helpful points:

Pericardium 6 – For nausea, Insomnia, Anxiety

• Located on the inside of the forearm, three finer widths directly above the wrist in the middle of the arm.
• Apply pressure downwards and in a small circular motion twenty times

Liver 3 – to help smooth emotions, calm irritability and reduce anxiety

• Located in the web between the big and second toe approximately 1-1.5 inches up from the start of the web. A tender spot should be felt.
• Massage and hold for 30-60 seconds and repeat

Large Intestine 4 – For pain (headaches, toothache, abdominal pain, etc.), use with Liver 3 to help balance the emotions, reduce stress and calm the mind

• Located between the thumb and index finger in the high point in the web. A very tender spot should be felt.
• Note: do not use if you are pregnant

Kidney-27 - For energy and mental clarity

• Place your fingers on your collarbone, slide them inward toward the center and find the bumps where they stop. Drop about an inch and slightly outward. Most people have a slight indent here that their fingers will naturally dip into.
• Tap and massage the points firmly while breathing deeply. Continue for about 20 seconds.

Stomach 36 – To improve your energy, boost your immune system and strengthen your digestive system

• On the outside of the leg, approximately four finger widths below the bone that protrudes just below the knee. Massage or knead it twenty times.

Note: Do not be too concerned with finding the precise location of each point. If you use several fingers to tap or massage in the vicinity described, you will hit the right spot

Kale: a nutrient dense ‘wonder’ vegetable full of chlorophyll, calcium, iron, and blood nourishing properties.

Kale: a vegetable that often paralyzes people in the kitchen by not knowing how to prepare it.

To keep you warm, nourished and satisfied this winter season, try this tasty and easy to prepare warm kale salad. Mmmmm

Kale, Leek and Apple Salad with Feta

1 leek – sliced into thin slices

1 small bunch kale – cute into medium sized pieces

1 large apple (peeled if desired, cut into 1inch cubes)

feta (crumbled into chunks)

In a skillet heat a small amount of olive oil and sauté the leek (add a small amount of broth or water to keep it moist if needed). When leeks are slightly softened, add the kale and cook slightly, then add the apple. Cover and let simmer on med-low temperature until apple is soft. Right before serving add the feta and toss allowing it to slightly melt and soften.

Enjoy!