Coastal Integrated Medicine

Healthy Holiday Guide- Dinners

2010-12-17T13:24:00.000-08:00

#1 Have a healthy meal before going to a social event

#2 Eat foods that you actually want

#3 Appreciate the social aspect of Christmas, not just the food

#4 Avoid soft drinks and juice; stay hydrated with water

#5 Visit with people you actually want to

Here are a few guidelines to help navigate through the holiday season.

Look for a new website, with lots of new goodies in the next couple of days at www.acupuncturevictoriabc.com

~Think Vitality!~

Thanks for the Great Workshop!

2010-12-03T15:24:00.000-08:00

Last weekend we had the "Introduction to Traditional Chinese Medicine and Meridian Therapy" workshop for practitioners. I was surprised that I, myself, got a real charge after the 2 days! We covered a lot of information and I received some great feedback from the attendees that will make the next one even better.

A challenge that I encountered is trying to condense all the theories of TCM but not dilute them. There is so much history, and hidden meaning in concepts like the Yin and Yang, Five Elements, and Qi that it can take years to understand them.

Between now and the next workshop, set for February 19 & 20th, I am determined to form all this information into a "system" that any practitioner, or non-practitioner can use to help those around them immediately.

I feel very excited to help spread the concepts of Chinese Medicine, acupuncture, qi gong, and good clean living because we can't depend on others to make us healthy. We have to learn effective and efficient methods ourselves and help inspire others around us.

Thank you to everyone who attended and all the enthusiasm you shared!

~Think Vitality!~

Introduction to Traditional Chinese Medicine and Meridian Therapy

2010-11-09T11:34:00.000-08:00

Do you wonder what "Qi" is? Have you seen the yin and yang symbol but don't really know what it means? Are you curious about how Traditional Chinese doctors observed nature to create one of the oldest and most effective forms of medicine?

On November 27 & 28th we will be conducting a 2 day "Introduction to Traditional Chinese Medicine and Meridian Therapy" for Registered Massage Therapists and Health Care Practitioners.

Learn the concepts of:

Qi
Yin and Yang
5 Elements
8 Principle Diagnosis
the 12 Meridians- location and uses
the most effective acupoints points and how to use them without needles
case studies
intro to the ancient practice of Qi Gong

This is officially recognized by the CMTBC for 11.5 credit hours.

The goal of the course is to share information about TCM and learn practical concepts that can be applied immediately to patients and loved ones.

While this course is geared towards RMT's and health care practitioners, it is fully open to the public. If you or someone you know is interested, please call/email to register or for more information.

~Think Vitality!~

Happy Halloween, Qi Gong Course News

2010-10-29T14:15:00.001-07:00

The air is crisp, the ghouls are in the neighborhood asking for candy, and pumpkins are being carved up and set ablaze- fall is certainly here!

Enjoy the crunchy leaves and remember to keep yourself warm in this coming season particularly your neck. In Traditional Chinese Medicine a pathogen (or a cold or flu) enters through an acupuncture point on the base of the neck. By keeping your neck protected you reduce the chance of an external attack. In the next couple of days I will put up some more Immune System boosting tips.

The next Qi Gong course that was set for Saturday November 6th is going to be postponed. It most likely will be rescheduled to January as most of us are pretty busy during the holiday season. I will be in contact with anyone who has registered to make arrangements, or feel free to email me.

Enjoy the Halloween weekend and if you are going to eat some ooey gooey candy make sure that you actually want to eat it!

~Think Vitality!~

"Ugly Soup"

2010-09-23T12:05:00.000-07:00

Due to popular demand, here is a quick instructional video on how to make "Ugly Soup" which will give you a massive dose of nutrition and goodness!

Try adding this to your current diet for 7 days and see what happens to your energy, digestion, skin, and mental clarity!

(Click here to watch in full screen on youtube)

~Think Vitality!~

"It's Fruit! That's much better than Sugar."

2010-09-01T18:09:00.000-07:00

When asked "What is a healthy diet?" most will respond, "a diet with lots of fruit and vegetables!" Well, that is half true!

While that is much better than the typical North American diet, loaded with processed foods, sodium, and "pseudo-foods," too much fruit can cause the same imbalances as having too much processed sugar.

Many will say, "But fruit is healthy because it is naturally high in anti-oxidants." That is also true, but often the damage of too much sugar outweighs the benefit of anti-oxidants with massive fruit consumption. We will do much better to eat dark leafy greens and get a large amount of anti-oxidants, fiber, and minerals in a low sugar way.

There is as always an exception to the rule; if your blood sugar is stable and you have already eliminated processed fats, processed sugars and grains, the body can then handle the sugar in fruit quite well. In fact, it is how nature intended us to eat!

I have been mentioning this concept in the clinic when people complain that they are feeling sluggish, foggy-minded, and tired. After examining their diet a lot of people realize they are consuming more sugar than they realized through increased fruit consumption. Eat healthy and remember to eat more "greens" than fruit.

Here is a link where you can get to know how much sugar is in the fruit that you are consuming.

Carb Counter

~Think Vitality!~

Couch Time Improves Marathon Training

2010-08-27T10:00:00.000-07:00

Looking towards the fall, the Royal Victoria marathon is slowly approaching. In endurance training the 'old' idea was more is better. That has been shown to be a good way to injure yourself and over train!

One author pointed out, "If exercise makes you stronger, then how come you are tired at the end of a run?" The reason is exercise doesn't make you stronger - proper rest does.

So build some rest time into your training schedule and plan on tapering 2-3 weeks before race day to run your fastest time ever!

Here is an article discussing the importance of tapering.

The Globe and Mail- Couch Time Improves Marathon Training

~Think Vitality!~

How much Vitamin XYZ Should I Take?

2010-08-25T08:34:00.001-07:00

Have you ever wondered how much calcium, zinc, or fiber you should be having a day?

Here is a great resource that you may find helpful. This interactive form can help you find out how many macro-nutrients, minerals, calories, and vitamins you should be consuming based on your body, body mass index, activity level and age.

Click here!

Did you know that most of the recommended dietary allowances of vitamins and minerals followed by Americans and Canadians were actually established at the time of World War 2 to prevent malnourishment of soldiers and have not been revisited since.(ref. Fuhrman)?

So, when reading nutritional labels and you see that your food item contains 10% of your daily requirement of a certain vitamin it may not be completely sufficient.

As a general rule you will get the most nourishment from real veggies, fruits, and proteins, just as nature intended it!

http://fnic.nal.usda.gov/interactiveDRI/

~Think Vitality!~

Light to Moderate Exercise IS Good for you!

2010-08-24T22:40:00.000-07:00

It's official, we can all rest assured that light to moderate exercise is actually good for our health because there has been a study proving this!

The Journal of Epidemiology has determined that just half an hour of walking, cycling, swimming, or any constant activity 5 days a week can reduce the risk of death by 19%. Increasing it to 7 hours a week reduces the incidence of sedentary lifestyle related deaths by 24%. It doesn't have to be intense, just constant.

If you are not sure how to enjoy walking in our beautiful city, try listening to an audio book. You can purchase books on pretty much any topic online, or even download audio books from the Victoria public library for free.
If you are technically inclined you can also entertain yourself with podcasts from itunes which are also free.
So find an activity, drag a friend along and get moving!

~Think Vitality!~

photo source cookinglight.com

Qi Gong Workshop follow up

2010-08-23T16:11:00.000-07:00

This weekend was the first full day qi gong workshop here in Victoria and judging by the feedback, it went well! Thank you to everyone who attended and for giving me such valuable feedback. I read the suggestions everyone had with great interest because I would like to offer as much value as I can and work out all the kinks.

What a few people mentioned was they wanted a little bit more feedback on their form and how they were doing. I think this is a valuable part of learning from a real person rather than books or videos.

On November 6th, 2010 we are planning the next seminar where I will devote time specifically to helping intermediate people improve their techniques as well as teaching the absolute beginners.

So mark your calendars and start spreading the word if you know anyone that might benefit from qi gong!

On the note of 'spreading the word,' I received a serious 'beat down' for not having a facebook fan page. So, here it is!You can "like" the page and find health tips, information, inspiration, upcoming events and happenings. For those of you who are new to fan pages, rest assured I cannot see your personal information or wild weekend pictures!

In the meantime, start boosting your immune system because in 2 weeks time a lot of people are going to be getting sick because of kids going back to school!

~Think Vitality!~

photo divavillage.com

The Simple Things- It's Full On!

2010-07-28T15:51:00.000-07:00

I have been contemplating whether or not I should put a link to this youtube video I saw for a couple of weeks. Well, I have decided to share with you "The Double Rainbow"

When I first saw it I both laughed like crazy, and felt inspired by "Hungry Bear" and his appreciation of the simple things in life.

While diet, exercise, sleep, and stress reduction are all crucial to our health and well being, we need to truly enjoy life and what we are doing. Doing something you like and having a positive emotional response to it releases endorphins, reduces cortisol, reduces blood pressure, and heart rate, and makes you smile which relaxes the muscles in your face and promotes a smooth flow of qi.

Make a point today to do something just purely for the enjoyment of it!

~Think Vitality!~

Mr Golden Sun

2010-07-08T15:08:00.000-07:00

I hope you have been enjoying the magnificent Victoria weather over the last few days but also protecting yourself from the sun. Why is it that we have to protect our skin from the sun, isn't it a 'natural' source of vitamin D? It is, but because of changes in the ozone layer, we are exposed to more UVA and UVB radiation than ever before and we have not evolved to be able to handle it... yet!

Did you know that there is a difference between sunscreen and sunblock? Most of us use the terms interchangeably but they are different.

Firstly, sun has Ultraviolet A and Ultraviolet B rays. UVA rays penetrate deeper into the skin and lead to oxidative damage, skin cancer, and the visible signs of aging. UVB rays don't penetrate as deeply but are primarily what causes sunburn and mutation of DNA leading to skin cancer.

Depending on the ingredients, sunscreen deflects and absorbs UVB radiation with a chemical reaction. Some of the chemicals may include oxybenzone, octisalate, and avobenzone. The downside of sunscreen is that it does not protect against UVA radiation and the chemicals used may be potentially harmful if used on a regular basis.

Sunblock creates a physical barrier between your skin and the sun and is much more effective in protecting you from both UVA and UVB. The ingredients found in sunblock are titanium dioxide and zinc oxide.

When advertising SPF protection, manufacturers are only referring to protection from UVB sunburns as it does not include protection from skin cancer and oxidative damage.

The best option is mineral sunblock because it offers the most protection with the least chemicals and it is easier to find nowadays. Another great option is high tech sun protection clothing that offers SPF protection.

~Think Vitality!~

references:
Environmental Working Group
photo,2

Summer has arrived!

2010-07-07T12:30:00.000-07:00

Well, I think it's fair to say that summer has finally arrived in Victoria!

With the sunshine and longer days, a lot of people are wanting to get out and get active. We should remember that whether it is having a game of basketball, tennis, or even throwing the frisbee around we can injure ourselves without proper stretching and warming up.

In my practice I have seen all sorts of injuries from summertime activity, most of which could be easily avoided by stretching beforehand. The main areas of injury are the shoulders, neck, and back. Spend a couple minutes limbering up and stretching before that game of bacchi ball and enjoy the free Vitamin D while we have it!

~Think Vitality!~

Photo source

World Cup Soccer

2010-06-25T13:31:00.001-07:00

In the spirit of World Cup Soccer, here is a little tid bit of information;
Did you know that in an average soccer game players will cover between 10 to 15 km, and burn approximately 1400 calories per game?

Soccer is a good game to play to help build your overall health and wellness because it is 'interval training.' You can get more results with less time and less damage to the body with interval training versus the 'long and slow' type of exercise.

Pick up a ball, put on your sunglasses and challenge the neighborhood kids to a game of soccer- your body will thank you!

~Think Vitality!~

Source: The Globe and Mail
Image Japan Times

Slow Down to 10 mph

2010-06-21T12:44:00.000-07:00

I watched an off beat documentary this weekend called "10 Miles Per Hour" which chronicled a journey from Seattle to Boston on a Segway- you know those odd 2 wheeled scooters that were supposed to take over the world?

It was about a group of people from "corporate America" who decided that life was moving too quickly and time was passing them by, so they decided to go coast to coast across America at the rate a horse would walk at; 10 miles per hour. It took them over 100 days and they generated some media buzz but I had never heard about them until just recently.

While the movie wasn't amazing it did bring up a good idea- slow down. For all the hustle and hurry we have in our modern day living, has it really made us healthier, happier, or more connected with ourselves or others?

As part of your regular health regime you should include something that makes time go by slowly- walk in nature, look out a window, enjoy tea in silence, go to the beach and simply observe the water, listen to music. You only need a few minutes of 'slow time' to reap the benefits, so try something simple today!

~Think Vitality!~

Sleepy Time

2010-06-19T10:07:00.000-07:00

I read an article in the New York Times recently about sleep and the risk to our health if we just don't get enough. There is significant research that links the lack of sleep with cardiovascular disease, type 2 diabetes, premature aging, and weight gain.

A few years ago I had the fortune of spending some time in the Sahara desert and I remember feeling ready to go to bed really early, around 7:30pm or so. The reason was because there was no, I mean absolutely no, light!

When our eyes register that there is no light, a cascade of chemical processes begin and we start to ease into sleep. When we have bright lights, computer monitors, and TV's bombarding us with artificial light that chemical process does not happen as easily.

So, to help yourself sleep better try turning down the brightness on your tv and computer as the sun goes down. Most monitors and tvs have a night time setting and they are well worth it to use. Also, make sure your bathroom lights aren't too bright and shining directly into your eyes when you are brushing your teeth just before bed.

~Think Vitality

photo from dailycal.org

Kindness, Compassion, and Healing

2010-06-16T14:10:00.000-07:00

I had the pleasure of attending a qi gong seminar this weekend presented by Dr. Steven Aung. I first met Dr. Aung several years ago when I lived in Edmonton and didn't know that there were others places in Canada that didn't have snow 10 months of the year! He was/is a family physician, a Traditional Chinese Medicine Doctor, an acupuncturist, and a high level qi gong master. He is a source of unique experience and wisdom.

One of the most important lessons I learned was one that I have been noticing myself over the last couple of years; if you want to be healthy you must keep it simple.

During the question and answer period, Dr. Aung seemed to endlessly welcome questions and he kept his responses centralized around a main theme- kindness and compassion.

Bear in mind that Dr. Aung is a respected scientist and geriatric specialist and has spent a large portion of his professional career prescribing pharmaceuticals for disease. After years of careful observation he has seen the need for calming the mind, letting go of anger and fear, and approaching the world with kindness and compassion.

Drugs and serious medical intervention have their role to play in our health and healing but so does our mind and the way we see the world and interact with it. Practicing compassion is central to Eastern philosophy and studies show that it can lower blood pressure, decrease respiration rate, reduce cortisol, and decrease inflammation.

So, perform a little act of kindness and compassion today and know that it will benefit the world and your health!

~Think Vitality!~

Brendan Brazier - Thrive Fitness

2010-06-03T15:00:00.000-07:00

Last night I heard Brendan Brazier speak about his new book "Thrive Fitness." Brendan is a professional Ironman athlete that happens to be vegan. He has developed a line of whole food supplements called "Vega" that he credits for helping him reach his fitness goals.

I have read both "Thrive Diet" and "Thrive Fitness" so I was interested to hear him speak about his area of expertise. It seems like there is always a new study, or research article that comes out telling us what we can and cannot do to keep ourselves healthy. I think it leaves the majority of people confused, overwhelmed and unable to take any action. Brendan's approach was largely based on his own experience, real results, and listening to feedback from other athletes. He keeps his message very simple- eat real, whole foods.

He spoke about how it takes a lot more energy to digest processed food compared to whole veggies, nuts, seeds, pseudo-grains and fruits. By using less energy to digest our food we have more energy to heal out bodies.

I have seen many times how important it is to keep things simple. While I may not subscribe to the idea of veganism (because it is very difficult to stay healthy without becoming obsessive about food) I think we can all benefit from infusing our diets with good, vibrant, whole foods; like this!

Blueberry, Spinach, Maca, Coconut Cocoa Breakfast Shake

~Think Vitality~

Dangers of Overeating

2010-05-27T12:47:00.000-07:00

Over the last 40 years the average caloric intake has increase substantially. After the invention of "processed" foods following World War II, North Americans have experienced an increase in heart attack, stroke, cancer, type 2 diabetes, and other obesity related illnesses.

Having access to nutrition-less and high calorie foods is just one aspect to the increase in obesity. The other factor is simply overeating. Contrary to what you might think, you can still gain weight from eating too much of a well balanced, healthy diet too. It is harder to over consume calories when you are eating greens, veggies, lean meat and fish but it is still possible.

You may remember hearing about The Okinawa Program that was popular a few years ago. This was a study of the people of Okinawa, an island in Japan, where people commonly lived beyond 100 years of age. Several factors contributed to their longevity and vibrant health. One of them was called "Hara hachi bu." This means "Eat to 80% fullness." Stopping before you are 100% full can really help your digestive and metabolic health. It is important to eat until you are nutritionally and emotionally satisfied but then stop. You can always have more later when your stomach is empty. Make it a rule to only eat until you are 80% full. I have seen several people eat exactly what they normally eat and lose weight following this concept. Until next time...

~Think Vitality!~

The Food Revolution

2010-05-26T14:21:00.000-07:00

I have been carefully watching the work of Jamie Olive r and the Food Revolution over the last few months.

If you haven't heard, Jamie is a chef from Essex who has been around food all his life. He has a cooking show called "The Naked Chef" and has turned his attention toward helping people - through cooking! His most recent project has been "The Food Revolution" where he addresses obesity in North American and poor nutrition.

The reason I have found his mission interesting is because he is not saying anything 'revolutionary' at all, just simple common sense. We need to eat real foods. If it is something that comes out of a package, has ingredients you don't recognize, or has been processed, you just don't eat it.

I have looked at some of Jamie's recipes and they are... okay. They are not always as nutrient-dense as I would like as he uses a little too much pasta, but what I do like is that he is educating and inspiring people. We should be excited about life, our health, our relationships, our careers, our interests, and our foods! If you are feeling blah about your dinner tonight, try something new and easy. Try a new spice, a different flavour, a new vegetable, or a meat or fish that you haven't had before. You just might be inspired!

Just to let you know, I am still following the 30 Day Vitality Challenge and keeping my side of the bargain! My main objective is to hopefully encourage others (maybe even you!) to do the same.

Day 10 Went for a 25 minute run
Day 11 Ate a delicious fresh home made sunomono salad
Day 12 Did high intensity interval training
Day 13 Did 35 minutes of mindfulness meditation

~Think Vitality!~

Qi Gong Workshop - Victoria, BC

2010-05-21T14:58:00.000-07:00

It's finally here!

Thank you everyone for for being so patient while we've been organizing this workshop. It's going to be a great event with loads of information, inspiration and practice. I'm really excited about it!

Here are the details:

Workshop: Qi Gong for Health, Vitality and Longevity
Location: Camosun College Landsdowne Campus, Victoria BC
Date: Saturday, August 21, 2010 9:00 am - 3:30 pm
Cost: $95 + tax

Qi gong, or Chi kung is an ancient practice developed to build energy and health using simple movements, breathing exercises and visualization. It is easy to do, gentle on the body, and highly effective. Practiced throughout China, Japan and Asia, qi gong can strengthen the body, reduce pain, increase energy, reduce stress, slow the aging process, improve the immune system and bring clarity to the mind. Qi gong improves health and vitality using the concept of qi.

In this workshop you will learn:

The most effective qi gong movements for health
Dynamic/flow qi gong exercises
Static or stance exercises
Basic and intermediate meditation practices
What is qi and how it relates to healing
How to improve your own qi circulation
How to become healthy from the 'root'
Common issues with other healing systems
Discussion on qi gong healing

Qi Gong for Health, Vitality and Longevity is based on several different qi gong, tai chi, yoga, and meditation systems. With over 10 years of clinical experience as an acupuncturist and over 15 years of qi gong study, Jeffrey combines the best of each system in a simple and highly effective method that anyone can do. If the health benefits of qi gong sound too good to be true - try it for yourself and see!

Please register early as there is a limited amount of space.

You can print out this form and fax, mail, email, or phone us.
Qi Gong Registration Form

Or you can register online by clicking the "Buy Now" button below. It is safe and secure and you will receive a confirmation email.

~Think Vitality!~

Qi Gong and the Practice of Focus

2010-05-21T12:07:00.000-07:00

30 Day Vitality Challenge Day 9

There are many types of meditation, qi gong and breathing practices that have been passed down through the ages for thousands of years. It's very easy to get overwhelmed with all the different methods from different 'masters' or 'gurus.' In my experience, simple is best.

There is no 'right' way and no 'wrong' way. Well...there might be a wrong way depending on how you look at it!

Regardless of the technique, the first and possibly most important skill to develop is the power of focus. Focus is being able to hold a single thought or intention for a desired amount of time. Studies show that we have approximately 60,000 thoughts per day. Unfortunately, a lot of those thoughts are the same and repeat over and over in our mind. When we develop our ability to focus and hold a thought we reduce those 60,000 to maybe 40,000. As our mental muscles get stronger we can reduce it even more.

A simple practice is to breathe naturally and count your breaths. That's it. Decide on a number, maybe 30, and everytime you breathe in, you count "one." Most people will lose track of the number at around 7 or 8 at first, but stick with it. Soon, you'll be able to hold your focus and be ready to move on to more advanced techniques.

As part of the 30 Day Vitality Challenge I will do 20 minutes of breath counting today.

P.S. - I have finally set a date for the Qi Gong workshop here in Victoria!
August 21, so mark your calenders!

~Think Vitality!~

Health vs. Fitness Exercise

2010-05-19T22:31:00.000-07:00

Exercise is an important part of the 30 Day Vitality Challenge. If we eat well, sleep well, manage our stress, but DON'T exercise, we won't truly have Vitality. With all the different systems and ideas about how to exercise it's easy to get overwhelmed.

I would suggest thinking about "why" you are exercising before beginning any routine. Are you exercising to get healthy or to become fit?

If you want to run a sub 3 hour marathon you will have to train in a particular way. If you want to boost your immune system and reduce stress you will have to exercise in a completely different manner.

Athlete or not, we should exercise for health first, then fitness. A person can be extremely fit but not healthy. It is the intensity and duration of exercise that determines if it will make you healthy or fit. To build your health you do not need to exceed 85% of your maximum effort for any cardiovascular activity. You would benefit your health most if you kept you effort level between 65-85%.

How long?

The ideal time to exercise for health is anywhere between 20-40 minutes. Remember if you are working harder, it should be shorter.

Keep this in mind during your next workout and...

~Think Vitality!~

Meditation as Medication

2010-05-19T18:03:00.000-07:00

30 Day Vitality Challenge Day 8

This evening I had the opportunity to watch the documentary Genius Within: The Inner Life of Glenn Gould up at the University of Victoria. I found it quite fascinating.

Glen Gould was a pianist with considerable talent who reached the height of his performing career at age 31. He was as eccentric as he was talented and resorted to prescription drugs to manage his anxiety. The film minimized the fact that he over used prescription medication which altered both his personality and his health.

While pharmaceuticals do have their place in health and healing we should be very careful not to overuse them especially in situations where equally effective holistic solutions are available. This is particularly true in the area of stress and anxiety. Often changes in diet and lifestyle can help just as much as medication. It's always a good idea to discuss options with your doctor and come up with a plan together.

Meditation and exercise are two activities that can greatly reduce anxiety and calm the mind.

With that being said, on day 8 before starting my day in clinic I did 25 minutes of natural breathing meditation. You would be surprised at how both calming and energizing simple breathing can be. This will be one of the topics discussed in the upcoming Qi gong workshop. Until then, do at least one thing from the list and ...

~Think Vitality!~

The Truth About Sugar

2010-05-18T17:54:00.000-07:00

Vitality Challenge Day 7

I did my part today! After a kendo session I enjoyed an evening ocean walk at a brisk pace. Ahh Victoria! I also avoided sugar throughout the day making sure to check labels.

We all know, or are beginning to know, that we should avoid sugar in our diet. Whether it is white, brown, demerra, yellow, purple or green - sugar is sugar! It affects the body in the same way - causing inflammation and oxidation.

As part of the 30 Day Vitality Challenge you'll notice that eliminating sugar is number one on the list. Avoiding sugar can make such a huge impact on your body and your mind.

But... you don't have to take my word for it! Below is a lecture that has had thousands of views on youtube called "The Bitter Truth About Sugar." It is a little long but the main point is that modern day illnesses are largely caused by the massive increase in sugar consumption over the last few decades.

or watch here:
Sugar: The Bitter Truth

~Think Vitality!~

Wedding Season is Approaching

2010-05-18T11:17:00.000-07:00

Facial Rejuvenation Acupuncture

~a natural approach to looking radiant!

Glancing at the calender this morning I noticed that summertime wedding season is quickly approaching. Those involved in the wedding party often want to look and feel their best for this special day. If you want to brighten and tone your complexion, reduce wrinkles, or just add some life and color...now is the time to start!

Facial rejuvenation acupuncture is effective and natural. It uses the body's own healing ability to look and also feel fantastic. By placing needles in areas that are wrinkled or tired looking, blood rushes to the area. While the blood is there it heals and rejuvenates the skin. The stimulation from the needle causes an increase in collagen production. It's very simple and effective. The best part is it provides a healthy natural-looking lift without using botox, chemicals or invasive surgical procedures. Most people find it very relaxing and even fall asleep during treatment.

It's best to start facial rejuvenation treatment at least a few weeks prior to the big day.

Also don't forget about facial exercises to tone and strengthen the muscles. People often ask, "Which ones are the best?" My response is the same as with physical exercises, "The most effective exercise is the one that you do!"

Until next time...

~Think Vitality!~

20 minute morning resistance training routine

2010-05-17T09:10:00.000-07:00

Day 6 Vitality Challenge:

Breakfast: sauteed greens on eggs with melted camembert.

Knowing that I was going to have to spend the majority of the day in a classroom trying to learn a thing or two, I knew I needed to exercise first thing in the morning. I had limited time so I did the 20 minute Morning Routine. There are basically 3 resistance routines that one can use throughout the week and you will stimulate all the muscles in your body, increase your strength, balance, and bone density.

After years of clinical practice I have seen first hand many times the importance of keeping things simple. Remember that the best exercise is the one that you do!

We will discuss the 3 resistance routines in the near future. In the meantime, try to incorporate at least 1 of the 6 rules of the Vitality Challenge and…

~Think Vitality!~

Qi Gong in the Morning - Day 5 of Vitality Challenge

2010-05-14T11:42:00.000-07:00

Qi Gong in the Morning

According to the ancient Chinese (and probably the modern ones too) Qi gong is best practiced first thing in the morning, ideally between 4-7am. With that in mind I thought today would be a great day to practice “8 Brocade” which is one of the oldest forms of qi gong.

For those of you who have studied qi gong in the past you might have found it to be complicated. Part of the reason is that the very traditional and proud qi gong practitioners were secretive and didn’t want anyone to know about their techniques. After studying many types of internal martial arts I believe that there is only one secret- practice. It doesn’t really matter what you do as long as you do it regularly. Sometimes the payoff is immediate. This morning while I was doing ‘horse stance’ I was entertained by a family of sparrows having a dust bath!

~Think Vitality!~

Rules of the 30 Day Vitality Challenge

2010-05-13T22:44:00.000-07:00

Rules of the 30 Day Vitality Challenge

Well, this has been unexpected- there have been several people who have said that they want to join in the 30 Day Vitality Challenge. So, here are the rules that if followed will help you feel better, look better, have more energy, feel more relaxed, and even shed unnecessary body fat.

1. Eliminate all forms of sugar.
Yes, I went there! White sugar, brown sugar, honey, cane sugar, high fructose corn syrup, rice sugar, ‘natural fruit source’ sugars, molasses, and aspartame. If you can do just this one thing it will greatly impact your body AND mind!

2. Eliminate empty grains.
Eliminate white bread, pasta, multigrain bread, flour, baked goods, cookies, muffins, and cakes. Ultimately, we should eliminate all grains, end of story. But, if you don’t want to be too aggressive on yourself you can use a small amount of whole grain, sprouted wheat, or high fibre grains.

3. Exercise everyday.
What, every day! Yes, our bodies are designed to move. At the minimum you should walk briskly for 30 minutes. That could be 15 minutes twice a day as well. To do really well on the challenge you should aim to do moderate to high intensity activities everyday for a minimum of 20 minutes. This can be any activity as long as it gets your heart rate up and you work up a real honest sweat.

4. Mindfulness activity.
You need to do a mindful activity everyday. This could be meditation, yoga, qigong, deep breathing, writing a journal, listening to music, looking out a window, visualization, or simply being. Time required: 10 minutes.

5. Sleep well.
You should know your body well enough to be aware of how much sleep you need to feel fully recharged. This can be anywhere from 7-9 hours.

6. Infuse your diet with Nutrient Rich foods
While you should be avoiding junk and processed foods you should aim to consume lots of dark leafy greens, veggies, low glycemic fruits, lean protein, and healthy fats.

So to do the 30 Day Vitality Challenge you have to do one or more of the six elements for 30 days. For some that may take a lot of work and effort but if you can do all 6 elements you will notice a significant difference before and after. Try it and you will see!

~Think Vitality!~

Photo reference: http://www.merchanttaylors.com/assets/_files/images/feb_09/mer__1234533529_Healthy_Food.jpg

Day 3 of 30 Day Vitality Challenge!

2010-05-12T13:00:00.000-07:00

HIIT Me

Day 3

After waking up feeling muscle soreness from a good kendo session last night, doing exercise this morning was a real “character builder!” But, I still completed my good health promoting activity today by doing 20 minutes of HIIT.

I didn’t misspell HIIT, it is actually an abbreviation for the most effective method of burning calories, shedding body fat, revitalizing the immune system, revving up the metabolism for hours, and toning and strengthening the body.

HIIT stands for High Intensity Interval Training. In summary, you choose an activity and go hard for a period of time, then go easy, then repeat. You repeat the process for approximately 20 minutes. The intense intervals should be no longer then 60 seconds but if you are new to this start with 30 seconds. Your resting intervals should be no longer then 60 seconds as well. If you are used to doing much longer cardio workouts and that doesn’t seem long enough- just try it! If you make your intense intervals strenuous enough 20 minutes will seem like a very very long time!

Choose exercises that are gentle on the joints such as biking, elliptical, recumbent bike, swimming, power walking, hill walking, skipping, squats, rebounding, even jumping jacks. I would recommend not using running because it is easy to injure yourself during speed work. In fact, I see a lot of patients who are good runners but simply run too hard for their body to support it.

If you need some research to support this type of training check out: http://www.ncbi.nlm.nih.gov/pubmed/8897392?dopt=Abstract

This study is based on Tabata training (developed for speed skaters) and is an effective HIIT.
Experiment with different ‘intervals’ to see what works for you!

~Think Vitality!~

Breakfast of.....I don't really know who eats this!

2010-05-11T11:02:00.000-07:00

Vitality Challenge day 2

Instructions:

Bring shallow pot of water up to boil, wash and chop asparagus.
Rummage through the pantry to find some canned wild sockeye salmon. Open can.
Steam asparagus until a bright crisp green (not a sad wilted brown).
Empty salmon into a bowl with pepper, salt, free seasoning, dill (if you like it). Mix well. Slice avocado and place on top of salmon.

Enjoy the wide eyed looks you get from people sitting across from you having their low/no nutrient cereal and grain breakfast. Consume and know that you just did something amazing for your brain, joints, skin, and heart.

Enjoy your day!

~Think Vitality!~

30 Day Vitality Challenge!

2010-05-11T10:53:00.000-07:00

I have been nervously watching the one year mark approach since the date of my last entry and was determined to not let it pass by without at least saying hello. So, hello!

The truth is I have been busy working on another ‘project’ that you will soon hear more about in the upcoming weeks. It has taken a little bit of learning but I am starting to figure out how to efficiently blend blogs, facebook, google, podcasts, and all things technical with the ancient art of qi gong, acupuncture, diet, and healthy living.

I must say it is a very interesting time in history and more than ever we need to make a conscious effort to get healthy and stay healthy. All of us… myself included!

I’ve always appreciated the idea “Show me, don’t tell me.” There is so much information floating around in magazines, cyberspace and in cubicle conversations but it is all pointless without action. Having said that, I am committing myself to reporting at least one thing a day for 30 days that I myself have done to maintain or improve my health, lower stress, or increase vitality. I am going to call it my 30 Day Vitality Challenge. You should join me! Exercise, cook something amazing and healthy, meditate, do yoga, do qi gong, write in a journal, or dance like there is no one watching!

I have started already by going for a 25 minute run first thing this morning. Keep well, feel free to comment and…
~Think Vitality!~

Healthy BBQ Tips

2009-06-10T22:02:00.000-07:00

Mmmm! It is the season! The warm evening sun, the chirping birds, children playing in the park, and your next door neighbour using his gas air blower at dinner time- it is summer!

If you’re like most people you might enjoy lighting the barbeque and cooking some beast over an open flame. While you’re cooking your lamb, free range beef, or salmon I would suggest grilling some veggies while you’re at it.

If you’ve ever tried slicing your zucchini, carrots, mushrooms, or peppers and laying them on the BBQ only to have them slide through the grill you could get frustrated and forget about your daily vegetable requirements.

I would suggest one of these BBQ woks or skillets. Just chop your veggies, throw them in the wok, lightly oil them, season them with fresh herbs, ground pepper/salt and put it on the barbeque over a medium high heat. I prefer having my roasted veggies slightly crunchy rather than an overcooked paste! Enjoy with your daily 10 minute dose of sunshine!

~Think Vitality!~

Summer Sunshine!

2009-06-03T22:40:00.000-07:00

Ah yes, the summer is upon in beautiful Victoria! It has been the warmest I’ve seen here for quite some time. Today’s entry is a quick reminder to wear your sunglasses outside and while driving.

They are more than just a fashion statement, and a way to hide the fact that you are watching people! They protect your eyes from UV damage from the sun.

Studies show that unprotected exposure to the sun can lead to cataracts; which is a clouding that develops in the crystalline lens of the eye. This can lead to obscuring, then loss of vision. Think about cooking an egg white.

So grab some stylish aviators, some speedster Oakleys, or some dollar store specials and enjoy the sun!

~Think Vitality!~

Micheal J. Fox

2009-05-20T21:34:00.000-07:00

Last Thursday there was a prime time special on Michael J Fox, the actor from “Family Ties,” “Back to the Future,” and “Spin City.” When I think about him the first thing that comes to mind is the bouncy energy that he always seemed to have. It turns out that in 1991 he was diagnosed with Parkinson’s disease. He has written a book called "Always Looking Up: Observations of an Incurable Optimist."

I really liked the title of his new book! I would imagine that it would be really tough dealing with a chronic illness that you know is only going to get worse over time. Optimism, attitude, and a positive outlook in life can really affect how well you live and when and how you die.

I must say that I feel disappointed when I think about how little integration we have between western medicine and eastern medicine in North American culture. I would think in this day and age that we would be wise enough to know that every practitioner has their role in maintaining and improving health. It is slowly getting better but not fast enough. A person like Michael J. Fox would benefit tremendously by an integrative approach to health and wellness. With the condition like Parkinson’s your main objective is not cure it, but rather to keep it from progressing any further.

In the TV special there was one scene where Michael J. Fox was in Asia and he noticed his symptoms were better than they had been in a long time and he was able to reduce his medication significantly. He didn’t actually know what was making the improvement but perhaps being out of the media spotlight and being surrounded by a culture that encouraged relaxation, happiness, and joy made that much of the shift in his health?

If you know anybody who has a family history of the degenerative illness or was even just beginning to suspect an illness like Parkinson’s, multiple sclerosis, or cancer, encourage them to have a look at their lifestyle and see what they can do to bring it back into balance.

~Think Vitality!~

The Brown Blunder

2009-04-27T17:26:00.000-07:00

Have you ever had a luxurious latte sitting in your hand, ready for your ravenous consumption, only to be interrupted by a hint of guilt? Thinking that with all that full fat milk that was used it must be high in calories. Then, to make you feel better one might think, “Wait, I’ll make the healthy choice and use brown sugar instead of white sugar.”

Today’s little bit of health information is brown sugar is white sugar with molasses added back to it after it has been processed. Yes, unfortunately brown sugar has a minimal amount of minerals than white sugar.

Quite honestly, people do better with less of the real thing then trying to replace it with an imitation. This goes for sugar, meat, fat, chips, cookies, baked goods, pizza, fried foods, ice cream, etc.

If you just aim to have a medium instead of mammoth macchiato coffee you will feel that same satisfaction without as much of the negative health benefits. So, go forward and find an appropriate opportunity to spring out this little bit of water cooler information!!

~Think Vitality!~

Acupuncture Day?

2009-04-13T20:31:00.000-07:00

While scanning the headlines I discovered that on April 16th, it is Acupuncture Day! It might be the day that acupuncture was born, but I doubt it. I believe it is a day to try to help bring awareness to the benefits of acupuncture to those who haven’t discovered it yet.

As I’ve been practicing for a few years, I often forget how amazing acupuncture is. I see miracles every single week! I am not exaggerating, every week I see patients that have regained energy, reduced stress, and found balance. But more importantly, I see patients reduce and eliminate pain. Pain can greatly reduce the quality of life. If you can stay pain free for life you are among a minority. There are two types of pain, acute and chronic.

Acute pain
Acute pain is “normal pain.” Acute pain comes from breaking an ankle, stubbing a toe, or hitting your thumb with a hammer. Acute pain is… well painful! It’s usually severe but it will heal with rest and time.

Chronic pain
Chronic pain can be referred to as “pain illness” which can last for days, weeks, and years. It is usually low grade, nagging, and difficult to deal with. Sometimes there may be no obvious reason for chronic pain. Western medicine aims to “manage” pain. Acupuncture aims to heal pain from the inside out.

If anyone has acute or chronic pain they should try acupuncture. It will greatly speed healing, decrease inflammation and swelling, and of course reduce pain. Sometimes just using 5-10 needles around the area of pain can give great relief (known as “ashi points”).

When dealing with chronic pain sometimes you can eliminate it completely, other times (as with treating severe arthritis) you can just manage it. Either way, one can have less pain and improve quality of life!

~Think Vitality!~

Mashed Faux Tatoes

2009-04-08T21:58:00.000-07:00

Are you going to have a massive feast this weekend for Easter but you’re concerned about packing on the pounds? If you are on the low carb lifestyle and have a terror of tubers, try Mashed Faux Tatoes to replace traditional Mashed Potatoes.

When you read the ingredient list you might think “you’ve got to be kidding me!” I have experimented with several faux potato recipes and believe it or not cauliflower makes an excellent replacement. Honestly, I think it can taste better then low nutrient density potatoes.

First, a little info on cauliflower;
· It is a cruciferous vegetable and is in the same family as broccoli.
· It is high in vitamin C: 3 florets provide you with 67% of your daily requirement.
· It is also high in folate, which helps the blood work more efficiently, tissue regenerate and repair, and prevents heart disease.
· Most importantly, cauliflower is high in indole-3-Carbinol, or I3C. I3C has recently been shown to reduce excess estrogen in men and women and can help prevent prostate issues, and breast tumours. If you have a family history of breast cancer, adding cruciferous veggies into your diet is highly recommended.

Mashed Faux Tatoes
1 head of cauliflower, with green leaves removed
½ cup of skim milk (use higher fat milk if you want a creamier texture)
1 tsp of butter
Salt and pepper to taste
Pinch of nutmeg

Bring a pot to boil with 1-2 inches of water. Wash, cut, and place cauliflower in a steamer basket and cook for 10-15 minutes or until it is tender. Remove from heat and put cauliflower in a bowl with spices, butter, and milk. Use a potato masher and beat the heck out of it! I prefer to use a hand blender- it gives a much smoother texture and makes more of a mess. Enjoy!

Try it, and feel free to leave a comment!
~Think Vitality!~

Qi gong vs. Tai Chi Round one!

2009-04-08T00:08:00.000-07:00

I have had a couple people ask me in the last couple months about what qi gong is and how it is different from tai chi. Firstly, qi gong is pronounced “chee gong” and it basically means “energy work.” It can also be spelled as chi kung, qigong, or chi gong. I chose to use the “qi gong” spelling because it is phonetically most accurate in the Chinese speaking world.
Qi gong is a practice thousands of years old that helps to build the energy, health, vitality of the body. It helps to reduce stress, increase blood circulation, and slow the aging process. I have studied many different “healing” systems and have found qi gong to be one the most effective. It is helpful because it is easy to do, you don’t need any special equipment, and it uses the body’s own energy to bring itself into a state of balance.
So, what is the difference between qi gong and tai chi?

Tai chi is a martial art that is healthy to practice because of its “circular movements.” Circular movements have no beginning or end and increases circulation without stressing the joints. Tai chi is a martial art with self defence being its primary focus. Tai chi also requires quite a bit of open space to practice.

Qi gong exercises were developed specifically for building the health. The movements are not focused on self defence and they often mimic movements of animals and nature. It requires very little space to practice and you need to know only a few moves to get the health benefits from it. You can build a tremendous amount of energy in a very short amount of time.

Those of you who have heard me speak about qi gong know that I feel very passionate about it. I think that every senior, office worker, athlete, student, ADD/ADHD child or adult, a stressed, or depressed person should know basic qi gong and would benefit greatly from regular practice. Keep your eyes and ears open for upcoming classes and workshops in the next little while.

~Think Vitality!~

Alert on Allergies

2009-04-06T11:52:00.000-07:00

A very common question that comes up this time of year is, “What can I do about my allergies?” When I suggest moving to the Antarctic, it never seems to be much help.

The common symptoms of seasonal allergies are
· Stuffy, runny nose
· Asthma, difficult breathing
· Itchy, watery eyes
· Sneezing
· Skin reactions (such as hives, and eczema)

All of these symptoms are “histamine reactions.” A healthy body would have a normal reaction to allergens by flushing them out by sneezing once or twice, and slightly increasing mucous production. In an unbalanced body there is an “over-reaction” or histamine reaction which gives rise to the irritating symptoms of allergies.

How severe your allergies may be is determined by the pollen count. This year in Victoria, it has been lower than most years due to the strange spring weather we have been having.
You can check Pollen Forecast: Victoria, British Columbia - The Weather Network to see how we are fairing. While patients have complained about allergies a little bit, I don’t think we have seen the worst of the season yet.

What can you do to prevent or treat your allergies?
Well, it may seem obvious but the first thing is to try to reduce your exposure to pollens. You can check the pollen count and if your allergies are severe you may want to consider staying inside days that the pollen count is “high”. Other useful tips are:

Spice it up!
Eat some ginger, onions, cayenne pepper and other spices to help thin the mucous in the sinuses and flush out allergens. Ginger can also dilate the bronchial tubes and help breathing.

Get fat!
That is, get essential fatty acids such as flax seed, Udo’s oil blend, or fish oils. EFA’s are natural anti-inflammatories and can help with allergic reactions.

Query some Quercitin!
Quercitin is a natural flavanoid that counter acts the effects of pollen and has anti-histamine effects. You can get your dose of quercitin from an apple (with the skin on), red grapes, red onions, berries, and black tea.

Boost the Belly
Food intolerance and poor digestion seem to be connected with allergies. A healthy digestive tract will lessen the load on your immune system, thus reducing allergies. Simply add 18-24 ounces of PLAIN yogurt, preferably one with acidophilus in it. I mention “PLAIN” because sweetened yogurts do not have the same effect on the digestion because of the high sugar content. A recent study at the University of California showed that by adding yogurt into the diet reduced allergies symptoms up to 90%.

Of course, acupuncture is very helpful for when you are having an immediate (or acute) attack, or allergies that are a long standing (or chronic) problem. It can balance the immune system, reduce nasal stuffiness, and calm down the immune system. Until next time!!
~Think Vitality!~

Spring Swing

2009-04-04T20:02:00.000-07:00

Didn’t it seem like such a wonderful day today in Victoria? The sun was shining, the birds were singing, the air was clean! It would have been a great day to get outside and go for a run, clean the deck, or straighten up the yard.

Most people have been in hibernation all winter and have been doing exercise as often as I have been doing my ‘daily blogs’!

But be careful of Spring injuries. The most common injuries of Spring are to the neck, shoulder, and back. So, before jumping on the tennis court, chasing the dog, or running around Elk Lake make sure to do a basic warm up.

It takes all of 5 minutes to gently stretch and warm up the neck, back, shoulders, hamstrings, quads, ankles, and wrists. Most seasonal injuries can be prevented by simply warming up. So go ahead, stretch, swing your arms wildly, weird out the neighbours and stay healthy!
~Think Vitality!~

Spring Forward!

2009-03-07T21:09:00.000-08:00

Spring Forward!

As it is the eve of daylight savings time and we jump forward an hour, we’re reminded that spring is near! Even though we got a dash of snow today in Victoria, spring IS actually around the corner and according to Traditional Chinese Medicine and acupuncture theory we are nearing the time of wood.

According to 5 element theory (which provides the basis of Chinese Medicine) every season can be represented by an element. Spring is represented by the element wood. Wood is the element of growth, change, and springing forward. Think about the cherry blossoms, and daffodils coming to life after the cold winter. In a sense this happens in our bodies as well.

We will soon start feeling the desire to clean, de-clutter, and prepare for the vibrant exciting summer. I have noticed every year that people tend to make a lot of changes as this time of year- new jobs, new relationships, rearranging the house, or the desire to move. So follow your innate desires to change, grow and cultivate vibrate energy!!
~Think Vitality!~

Happy New Year!

2009-01-12T16:04:00.000-08:00

I hope you had a wonderful and relaxing holiday and now that 2008 is behind us you are ready to look forward with excitement and anticipation to the New Year!

When I ask people in my acupuncture clinic if they make New Years resolutions most people say “Nah, I don’t bother!” or “Resolutions are ridiculous- if I want to do something I just do it!”

Setting goals are very important in health, relationships, career, personal achievements, learing, and life in general.If you think about it you never actually accomplish any goals if you don’t set any.

What is just as important as setting goals is to write them down. If you look at statistics people who set and write down their goals, are 70% more likely to accomplish them. You of course have to have a plan as to how to achieve your goals but it is significantly more important to determine ‘what’ exactly you are aiming for.

So today, tonight, right now grab something that you can write on- piece of paper, a napkin, or a tolerant small animal- and write down 10 goals you would like to reach in 2009. Write down what you want to accomplish and by when. When is very important!

Be specific, be realistic, and be bold! Keep the list and briefly review it once a week, and have a good look at it once a month. If you do this I can guarantee that you will be well on your way to a happy, and healthy 2009!

~Think Vitality!~

Wash away your worries

2008-12-10T16:37:00.000-08:00

Are you aware of what you are actually eating when consuming fruits and vegetables? You’ve probably heard that our produce is chalked full of pesticides, insecticides, herbicides, and fertilizers. Some people think that organic foods do not have any chemicals applied to them. This may or may not be true depending on where you get your produce from. In this day and age of production, and efficiency it is really difficult to get pure, and clean produce.

But, don’t worry you can eliminate over 85% of toxins and chemicals by simply- you guessed it- washing them! Sounds ridiculous but if you wash your veggies and unpeelable fruits under running water for 1 ½ minutes you will send most of the man made additives to your city’s municipal water processing station (down the drain that is!)

If that sounds like a lot of water, fill up your sink put about a tablespoon of baking soda in and dump all your fruits and veggies in and let them soak for about 10 minutes. (This is particularly good to do with strawberries!)

I find it best to do this as soon and you get them from the grocery store- soak them, rinse them, let them dry and put them in clean bags, then into fridge so they are ready to go when you need them.
~Think Vitality!~

I’ll give you fair warming!

2008-11-28T15:29:00.000-08:00

Traditional Chinese Medicine and acupuncture helps you to live in balance with nature. Most people are hiking the temperature up in their houses and offices, piling extra heavy blankets on the bed, and staying ‘out of the cold.’ To live in harmony with nature you should aim to get out in the cold! Experience the change of seasons and embrace the crispy air. Go for walks, or do early morning qigong. Worried that you might get too chilly? Try this heart warming recipe that will keep you nice and toasty from the inside out!

Caully Carrot Ginger Soup

5-10 organic carrots
1 stalk celery
½ head of cauliflower
5 cups Low sodium chicken or vegetable broth, or water
2 inch piece of Ginger root
1 small onion
Pepper and salt to taste

Bring water/ broth to boil on a large deep pot. Meanwhile wash all vegetable and start peeling (or scrubbing) carrots and throw them in the pot. Then grate ginger directly into the pot. Next chop celery into bite size pieces and add them in. Then chop cauliflower and onion into small pieces and add them. Let boil for 15-20 minutes or until all the ingredients are soft. Then use a hand blender and blend everything into a smooth creamy soup (this is where having a deep pot is handy to prevent splashing!). Or you can use a standard blender or food processor. Serve with a dollop of fat free sour cream or fat free plain yogurt and enjoy!

~Think Vitality!~

Top 10 ways to stay healthy and reverse the signs of aging

2008-11-18T19:30:00.000-08:00

10. Stop smoking- smoking is one of the most toxic things we can do to our body; the sooner you quit the better

9. Eat right for your body type- metabolic typing; if you don’t know your type find out and live accordingly

8. Exercise daily- aerobic, and anaerobic we need them both

7. Spend time outside in nature- fresh air and sunshine, so pure and simple!

6. Buy most of your groceries from the perimeter of the grocery store- local grown produce and fresh meat

5. Get into your healthy BMI (body mass index) - for most people that means losing weight or getting taller!

4. Use meditation and relaxation- qi gong, tai chi, EFT, guided meditation; they’ve been around for thousands of years for a reason!

3. Get acupuncture, herbal medicine and/or other balancing therapies- time tested and proven to do the mind body and spirit good

2. Seek fine tuning of a professional- we can learn a lot from the internet but there are specialists who devote their life to health, and they can help you.

1. Think healthy thoughts! - The body follows the mind. Whether you think you are healthy or not… you’re right!

~Think Vitality!~

Geez, its damp cold!

2008-11-12T21:31:00.000-08:00

As I headed off to my clinic this morning I made sure to put on a couple extra layers because fall is in full swing. I just returned from a weekend in Edmonton, my home town, and every time I return to Victoria I notice how damp it actually is here. This brings up the concept of ‘dampness’ in Traditional Chinese Medicine and acupuncture.

Dampness is a condition that one can have in the body. Just like a rooms, towels, and sweater sleeve cuffs pulled out of the dryer too soon can be damp so can our bodies. It usually arises from improper digestion and assimilation of food or choosing the wrong food for our body types.

When we accumulate a lot of dampness in our systems it can cause many symptoms such as:
· Feeling of heaviness in the body, ‘brain fog,’ confusion
· Middle body weight gain, metabolic disorders
· Candida, fungal infections, yeast infections
· Gas, bloating, stomach discomfort, food sensitivities
· Allergies, depression, anxiety, frequent colds

Foods that cause dampness:
· Milk products (except yogurt)
· sugar and sweets
· white flour
· refined starch and highly processed starch products
· alcohol
· excess raw fruits (because of sugar) and vegetables
· excess mushrooms
· icy and cold beverages
· fatty, greasy and deep fried foods,
· excess fermented, yeast containing foods
· excess vinegar

If our spleen, stomach, and kidney systems are not working properly then we get dampness. By avoiding these foods we lessen the potential of creating this state of dampness.
If one comes in for acupuncture I would also work on the liver, spleen, kidney, lung, and bladder to make sure everything is in balance and drive out the excess dampness.

What else could you do? You can drink dandelion tea, it helps strengthen the liver and drain dampness. You can purchase dandelion tea; you don’t have to harvest it from your front lawn! Eat more that dry dampness such as garlic, onion, pepper, cinnamon, ginger, scallion, cayenne, basil, rosemary, dill, oregano, sage, parsley, cardamom, fennel, anise, clove, coriander, leek and chives.

Until next time, stay dry and…
~Think Vitality!~

It's Just in Your Head!

2008-11-09T14:07:00.000-08:00

There is nothing worse then spending some good quality time with family and friends, laughing, and enjoying life when... all of a sudden you get a headache!

Headaches are one of those things that can really take enjoyment out of a nice moment and while I have seen many patients with mild to extremely severe headaches I never fail to notice how it affects quality of life.

Acupuncture and Chinese Medicine do an excellent job at reducing or eliminating headaches but it is crucial to determine what the 'root cause' of the pain is. Here are a couple:

Tension - usually affects the gallbladder, pain starts in the shoulders, rises up the neck and creeps around the corner to the temples, usually dull

Blood deficiency- can be hormonal cycle related, can get light-headed when standing up too quickly, liver and spleen may be unbalanced, can feel exhausted

Excess stomach energy- usually in the forehead, associated with high blood pressure, smoking, can affect vision, can have a bitter taste in the mouth and red face

Dampness- usually described as having a heavy feeling in the head, like a wet towel wrapped around the head, can be affected by weather

These are just 4 types of of headaches and acupuncture points and herbs used differ for all of them. All headaches usually respond well to

keeping well hydrated

reducing caffeine

eliminating sugar and highly processed foods

getting adequate sleep

acid/alkaline balancing the body

exercising

One must never forget that sometimes the simplest solutions are the best. So if you are feeling like your cranium is getting crushed and cranked and its making you crazy try food journalling.

Write down every single thing you eat or drink and how you are feeling throughout the day. I can almost guarantee that you will start to see patterns in when you get headaches, what foods and drink may trigger them, and how your stress level may affect them. Until next time...

~Think Vitality!~

Happy Halloween! Coffin Cold?

2008-11-01T10:49:00.000-07:00

It has been a daily question in the last couple of weeks “What do you think of the flu shot?” I always feel like someone is handing me a grenade without the pin and asking me to juggle! The flu shot seems to have people very polarized and with very strong opinions.

Consider if you got the flu, is there a potential that it would cause death?

If you are in fragile health, over the age of 65, suffer from chronic conditions such as diabetes, anaemia, cancer, immune system suppression, HIV, or kidney disease then the flu shot is a good preventative measure to protect you from the flu and its potential complications.

If you do not fall into that category and are of reasonable health then maybe you might want to consider other options. In the days of liabilities and lawyers I must stress to consult with your doctor and/or primary health care giver.

According to Traditional Chinese Medicine and acupuncture, Fall is when the body starts to wind down for the winter and draw its energy more inward. It is a time for more rest and recovery after a hard summer of expending energy and emptying peach cider bottles on the deck.

To naturally prevent cold and flu we must focus on the basics of good diet, sleep, exercise, and stress reduction. One big immune system suppressant culprit is sugar! At the first sign of cold or flu you should avoid all processed sugar. Another favourite of patients is to have spicy tea such as chai tea.

Here’s a good cold buster recipe:

2 cups of water
8 cardamom seed pods crushed
3 sticks of cinnamon, crushed
4 cloves
1 inch piece of ginger sliced thinly or grated
3 teaspoons of black tea (such as Darjeeling, or Ceylon)
3 tablespoons of crushed black pepper
Skim milk or skim milk powder
Honey to taste

Place water, cinnamon, cardamom, cloves, pepper and ginger in a pot and bring to a boil.

Cover and lower heat to low setting and simmer for 10 minutes.

Add milk and honey and again bring to simmer.

Next, add the tea leaves, remove from heat and cover.

Let steep for 3 minutes and strain. Enjoy!

~Think Vitality!~

Cellular Damage

2008-10-22T08:08:00.000-07:00

Well, it is official! The collective modern world is starting to suffer the wrath of technology and the machines are rising against us!

In a recent report California physicians have noted a sharp increase in the appearance of a one sided facial rash that extends from roughly the ear to the chin. Typical treatment includes corticosteroid creams that help reduce redness and swelling.

No, this is not the hostile takeover from super nano-bots rather a dermatitis caused by cell phone use! For some reason I find this amusing! Maybe its because of the sheer oblivion that what we are doing is actually causing harm to ourselves, or maybe because of the simplicity of the cause and the cure.

It is not known for certain but most likely the cause of the ‘cellular damage’ is the nickel used to make cell phones shiny that’s causing the problems. It won’t necessarily affect everyone but if you have skin that turns green when wearing inexpensive ‘gold’ then you may have to be careful.

What are we to do avoid using our cell phones? Well, it wouldn’t hurt to not use them directly on our faces because of EMR or electromagnetic radiation. Basically every electrical device gives off EMR and I think in the future we are going to see more complications due to it.

Try using the speaker phone function on your phone- people on the bus will love that! Better yet invest in a hands free wired headset. You eliminate virtually all of the EMR exposure by not being in contact with your phone.

Such is the case with traditional Chinese medicine and acupuncture; the simpler the cure the better!

~Think Vitality!~

Wrinkle, wrinkle little star!

2008-10-19T16:52:00.000-07:00

It’s a fact of nature; with time wine tastes better, fruit ripens, old grudges fade, and we get wrinkles! Well, what is a wrinkle?

Ever poke your finger in to a ball of dough? That elastic, springy feeling you feel is the gluten keeping the dough flexible and supple. Our skin also has the equivalent proteins that maintains the plumpness of our skin called collagen until one day, around peri-menopausal age those proteins start to diminish and the skin starts sagging and wrinkling.

What can be done? There is no shortage of creams, lotions, and anti-aging products on the market. But rebuilding collagen starts from the inside, not the outside. I encourage a facial exercise routine to maintain muscle tone and blood circulation to the face.

But if you really want to revitalize and rejuvenate your skin naturally cosmetic acupuncture is one of your best options. With the insertion of the tiny needles your body produces collagen from the inside that fills fine lines and wrinkles.

I spoke with a researcher who was working with a dermatologist in California to determine how exactly acupuncture produces collagen in the skin. While I’ll leave the details of ‘how and why’ to the laboratory experts I will continue to observe the amazing results cosmetic acupuncture produces first hand.

Remember that when you feel great, you look great!

~Think Vitality!~

Finally Fall Has Fallen!

2008-10-17T17:46:00.000-07:00

It’s finally here- the season of autumn! While turkey dinners fill stomachs and unsuspecting pumpkins line doorsteps it is a great time to reflect practically about our health and the season.

In my acupuncture clinic this week many patients just getting, getting over, or fighting off a cold.

In traditional Chinese medicine we see patterns; patterns in nature. Every year I have seen people getting sick at this time of year as well as right before Christmas, 2nd week in January, and a couple other notable times in the year (I’ll give you ample warning as the time draws nearer!).

While in modern days we would associate this with ‘germs’ and gooey kids in close proximity, the ancients regarded this simply as a time of transition. A time when our energy, or chi starts to withdraw into the body for the oncoming winter (much like hibernation). I think the truth lies somewhere in between.

As the seasons change our bodies change. As the suns blazing energy decreases so does ours! We should adjust our schedules accordingly and sleep more, have tea instead of ice cold water, and cook soups and stews to warm our innards. (Soon I will post recipes of strange and delightful creations for the season, so stay tuned!)

But what if adjusting our lifestyle is just not enough? There are plenty of TCM herbal formulas that are very helpful in boosting our immune systems. I carry a formula called “Gan Mao Ling” which is a must have for the medicine cabinet. In fact I recommend everyone have it on hand for that crucial couple of hours when your start feeling a headache, muscles stiffness, and that impending feeling of getting the cold.

Until next time, sleep well, stay balanced, and…

~Think Vitality!~

Run baby Run!

2008-10-05T20:15:00.000-07:00

As you wander the soggy city streets of Victoria you feel that fall is in the air. You’ll see the changing leaves, the falling horse chestnuts and the determined runners getting all set for the Royal Victoria Marathon http://www.royalvictoriamarathon.com/ that happens next weekend. It raises the question "Is running healthy?"
If you watch the finishing of any given run it's fantastic to see all the different people who are completing their chosen distance. If you stick around to cheer the very last runners you’ll see people who are giving their all in order to just finish. While I find it inspiring and exciting to watch these brave soldiers I do get quite concerned about the effects running may have on their bodies.

While running is a fantastic form of cardio exercise, it can be destructive to the knees, the hips, the ankles, feet, and sometimes the neck and back. But… here’s the good news… running is a very natural form of movement for us homo sapiens. In fact, we are able to ‘run down’ many animals because of our ability to sweat and stay cool!

So why are there so many running injuries? I see plenty of muscle tears, shin splints, tight muscles, and pulled soft tissue injuries in my acupuncture practice. The problem with running is that people typically build up their mileage too quickly! I have seen 18 week marathon programs that take you from walking to full 42kms! The human body is very adaptive but if you want to run and stay injury free you must slowly build up your distance.

Take your time and don’t be too easily influenced by others progress. Listen to your body. If you ever have to take pain killers before or after a run your body is trying to tell you something and you best listen to it!

So laces up those shoes, put on some flashing lights, and go for a nice run in the beautiful fall air!

~Think Vitality!~

I should probably just take it easy?

2008-09-28T19:53:00.000-07:00

Research has shown that if you want to get the most life out of a machine you must 1) keep it moving, 2)move it regularily, and 3)use it gently.
For example your car; if you want it to last longer than the manufacturers warranty then you must follow those three rules and you'll have pretty good results. This is true for our bodies as well... except for rule number 3.
A long term study on the wear and tear that the human body can endure has shown that we posess the unique ability to get stronger, more flexible, and more adaptive with more intense stimulation. What does this mean? Unlike machines that will break down faster if you push them too hard our bodies actually change nuerological pathways, shift metabolism, and adjust blood circulation to become more efficient to handle the load.
In our days of relaxation, meditation, and "just take it easy" showing up in every health plan we can't forget that our bodies are designed to move. While relaxtion is very important it comes secondary to our natural state of movement. So run up a flight of stairs, bolt around the block, chase your dog around the yard, or power walk to work because our bodies are meant to move!

~Think Vitality!~

Wow, A Blog!

2008-09-26T21:35:00.000-07:00

Well, the day has finally come where I too am blogging! It seems as if there is no shortage of people blogging on the Internet nowadays and some are really fantastic, and some are... well an indication that someone has way too much time on their hands. I am aiming to be somewhere in the useful and educational side of the blog scale, providing information from the world of Traditional Chinese Medicine, and acupuncture to those who are interested. I have been practicing Traditional Chinese Medicine (TCM) in a clinical setting for nearly 10 years and I have come to realize that education is the root of good health. We are surrounded by information all day long but more information is not always good. Practicing has also shown me that simplicity is key to being able to incorporate good lifestyle habits into our everyday routine. So, let's see where this blog will take us, and let's enjoy the ride!

~Think Vitality!~

Welcome To Our New Site

2008-09-26T07:15:00.000-07:00

Welcome to the new web home of Coastal Integrated Medicine. Check back frequently for the latests blogging, news, articles, and for general information on acupuncture, herbal medicine, Qi Gong and your health.