YinOva Center

Castor Oil: The awesome, the not-so-hot and the downright deadly

On May 16, 2013 · Add Comment

Laurel Axen Carroll, M.S, L.Ac

Castor oil is an incredible substance obtained by pressing the seeds of the castor plant, Ricinus communis (Euphorbiaceae). It is a clear, flavorless oil that has been used for medicinal use in ancient Egypt, China, Persia, Africa, Greece, Rome, and started to be used in Europe and the Americas in the 1600s. Centuries ago, the plant was referred to as “Palma Christe” because the leaves were said to resemble the hand of Christ. This association likely arose out of people’s reverence for the plant’s healing abilities.

Today, castor oil is widely used in pharmaceuticals, cosmetics, machinery and industry. Even Castrol motor oil for machinery is derived from castor oil (must be good for the joints?).

The Awesome: (Let’s always start with the positives!)

One of the more compelling health benefits is castor oil’s ability to support the immune system. This healing property does not require you ingest the oil, rather apply it externally. Castor oil “packs” can be an economical and efficient method of infusing the ricinoleic acid and other healing components of castor oil directly into your tissues.

Popularized by psychic and intuitive healer Edgar Cayce in the 1930s and 1940s castor oil packs caught on in the mainstream and were used in American households as a common remedy. Some say Edgar Cayce was the father of the New Age movement. His work with castor oil was later researched and proven by primary care physician William McGarey among others.

Castor oil packs applied topically can:

Stimulate and support the immune system
Drain lymphatic system
Increase lymphocyte production
Increase circulation
Have an anti-inflammatory effect
Have an anti-viral effect
Have an anti-fungal effect
Improve painful conditions and swelling

Some conditions treated are GI complaints, ovarian cysts, menstrual issues, irregular menses, painful menses, fibroids, acne, arthritis, lymph edema and chronic infections.

For application, you can rub castor oil into the skin but if you truly want the most therapeutic effect try a castor oil pack. Packs are the most common and effective way to apply topical castor oil.

In order to make a castor oil pack you will need the following supplies:

High quality cold-pressed castor oil
A hot water bottle or heating pad
Plastic wrap
Two or three one-foot square pieces of wool or cotton flannel
One large old bath towel

Fold flannel three layers thick so it is still large enough to fit over your entire upper abdomen and liver. You can also treat over a local area, like swollen lymph nodes on the neck, ankles, knees.

Soak flannel with the oil so that it is completely saturated. The oil should be at room temperature. Lie on your back with your feet elevated. Place the flannel pack directly onto your abdomen; cover oiled flannel with the sheet of plastic, and place the hot water bottle on top of the plastic. I recommend wearing old pajamas as the oil stains and is difficult to remove.

Leave pack on for 45 to 60 minutes. This is a great time to do meditational breathing, reading or just relax. You can reuse the pack several times, each time adding more oil as needed to keep the pack saturated.

The “Not-So-Pretty” but effective internal uses of castor oil:

Castor oil has been an internal remedy for thousands of years. Remember Spanky from The Little Rascals being spoon fed castor oil? Castor oil can even be seen on Tom and Jerry as a way to harass Tom. Centuries of ingesting castor oil by myriads of cultures have shown us that castor oil is a formidable laxative.

Castor oil has been proven to stimulate the intestines and the uterus and is often recommended to be taken as a laxative and to stimulate labor. I however do not recommend castor oil for labor induction unless in very specific conditions as castor oil as it can cause violent vomiting and diarrhea which can really be tough on a laboring woman.

The downright awful but infrequently seen use of the castor nut:
unless you go into the business of manufacturing castor oil you will not come into contact with Ricin. Ricin is a highly toxic, naturally occurring protein and even a dose the size of a few grains of table salt can kill an adult human. Heating during the oil extraction process denatures and inactivates the protein rendering castor oil harmless.

In a few occurrences since the late 1970′s ricin has been utilized as a biological toxic weapon. As a matter of fact even this year, an envelope addressed to President Obama tested positive for ricin. All that being said, castor oil has been deemed safe and effective by the FDA so do not worry.

Castor oil is an ancient and effective way to improve your health. Give it a try for yourself.

Laurel Axen Carroll is a licensed and board certified acupuncturist and herbalist practicing exclusively at the YinOva Center in New York City.

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5 Ways to reduce your risk of breast cancer

By Jill Blakeway, M.S. L. Ac.

Jill Blakeway, M.S. L. Ac.

Author's Archive | Bio

When Angelina Jolie described her double mastectomy in an OP-ED column in the New York Times she started a discussion that I think is important. The well-known actress and activist is in a somewhat rare category when it comes to breast cancer risk in that she has the BRCA1 gene mutation. This is an inherited mutation that prevents the body from making essential repairs to DNA that is damaged in replication, leading to an accumulation of genetic defects and a greater risk of breast and ovarian cancer.

Ms. Jolie was told she had an 87% chance of developing breast cancer, which prompted her decision to have a prophylactic mastectomy. Personally I don’t blame her. If I got on a plane and was told there was an almost 90% chance it would crash, I’d get right off immediately. This is effectively what Ms. Jolie has done, reducing her risk of breast cancer to 5% in the process. This kind of surgery is a very personal decision and there are no right or wrong answers about what to do. However, I admire Ms. Jolie for being proactive and taking steps to minimize her risk so that she maximizes the chance that she’ll be around to take care of her children as they grow up.

However one of the things I realized from reading comments on my Facebook page is that there is lots of confusion about different types of breast cancer risk. Most women who develop breast cancer have no genetic risk at all (that we know of). Some women have less serious genetic issues that slightly increase their risk of breast cancer, a risk that can be managed and offset by adopting some lifestyle changes. And only very few women (one in 400-800) carry the BRAC1 gene mutation and are significantly predisposed to breast and ovarian cancers.

So for most of us there’s plenty we can do to lower our risk of breast cancer and here’s the advice we give our YinOva Center patients who are looking to do as much as they can to prevent this disease. Like everything we do at YinOva it’s based on the ancient wisdom of Chinese medicine but incorporates modern research too. That forms the basis of our YinOva Method , which is at the heart of our Cancer Care Program.

pensive woman

In Chinese Medicine there are four factors which are said to contribute to breast cancer (genetic predisposition not withstanding):

Stagnation – lack of flow of qi and blood which over time leads to denser and denser tissue
Heat and Toxicity – the presence of external toxins for example cigarette smoke, environmental toxins or chemical estrogens
Deficiency – a failure of your body’s immune system to clean up abnormal cells
Damp accumulation – this is a way of describing excess fat cells

Consequently, in Eastern medicine cancer prevention focuses on moving qi and blood, protecting the body from toxicity, clearing damp accumulation and supporting the body’s natural defenses. Western and Eastern medicine may come from a different frame of reference but their findings are very similar and the advice we give is therefore not inconsistent whether you see the world in an Eastern or a Western way (as you know at The YinOva center we do a bit of both). It can be grouped into the following areas:

Support your liver in order to help your body to process estrogen
Limit your exposure to external sources of estrogen and environmental toxins
Support your general health
Move qi and blood in the breast
Explore the emotions associated with breast lumps

1 . Support your liver to help it process estrogens.

Some breast cancers grow in response to excess estrogen in the system, which means that it is helpful to support your liver whose job it is to process estrogen for you. A liver that is otherwise occupied by processing alcohol, for example, may not be able to process estrogen in the same way. Interestingly in Chinese medicine breast cancer is often related to liver qi stagnation, which is an Eastern way of describing an over-taxed liver leading to lack of flow of qi and blood which, as we talked about earlier, is one of the reasons for cancer from a Chinese medical perspective.

water lemon

Limit Alcohol -There is a strong link between breast cancer risk and alcohol consumption. In fact scientist have shown that drinking as little as one unit of alcohol a day raises your breast cancer risk by 5%. At The YinOva Center we suggest that our patients limit their alcohol to 3 – 4 drinks a week.
To stimulate the liver you can use lemon juice, and put bitter greens such as dandelion greens, endive and raddichio in your salad.
You can take liver-supporting herbs including dandelion root, milk thistle, burdock, artichoke and turmeric.
B vitamins also aid the liver and are recommended. They can be added in the form of whole foods (such as lentils, rice bran, and blackstrap molasses) or supplements. Vitamin B6, in particular, enhances the breakdown and removal of estrogen from the body.
At the YinOva Center we use a month long herbal detox made by Blessed Herbs which we find to be very helpful as part of a detoxification strategy.
Flax seed oil improves liver function. Flax seed is particularly high in a phytoestrogen called lignan, which appears to decrease estrogen production and which may inhibit the growth of some breast cancers. To get the full benefit of the flax seeds you need to grind them up.

2. Limit your exposure to external sources of estrogen and environmental toxins

Controlling how much estrogen you take in is difficult in our estrogen-laden environment. The problem is that chemical estrogens have ways of entering our food and water supply. Agricultural chemicals and pesticides mimic the activity of estrogen, making estrogen receptor sites more sensitive. Urine, contaminated with high levels of residual estrogen from birth control pills, can seep back into water supplies through inadequate sewage treatment procedures. Plastic wrap and plastic food containers can leach estrogen-like compounds into our food. In Western terms these are known as xenoestrogens and in Eastern medicine they are considered to be environmental toxins, which, as we talked about earlier, can contribute to cancer.
food vegetable kale

Unless your doctor considers it imperative, it is wise to avoid estrogen replacement therapy as a means of addressing menopausal symptoms.
Avoid exposure to pesticides. Research has shown that the molecular structure of some pesticides closely resembles that of estrogen. This means they may attach to estrogen receptor sites in your body. One study found that women with breast cancer had elevated levels of pesticide residue in their breast tissue.
Avoid hormonally treated meat and dairy
Eat as much organic produce as you can
Avoid refined and hydrogenated oils also called trans-fats. A study found that women with the highest levels of trans fats in their blood had twice the risk of breast cancer than women with the lowest levels.
Eat cruciferous vegetables, such as broccoli, cabbage, cauliflower, kale and brussel sprouts. These contain a phytonutrient called diindolylmethane (DIM) which supports the activity of enzymes that improve estrogen metabolism. Scientific research shows diindolylmethane helps your body process estrogen so that less is free floating in your blood stream. In fact Chicago scientists are working on a broccoli based pill that would prevent breast cancer.

3. Support your general health

In Chinese medicine we believe that cancers grow when the body is no longer able to clean up. This is supported by current western medical research that shows that cancerous cells are normally cleaned up by the body’s immune system. Consequently, they proliferate when the body is overwhelmed and not able to mount a good defense. This is why current cancer research is focusing on supporting the body’s immune system as a way of combating cancer.

woman exercise

Take regular exercise – Research has shown that women who exercise regularly can reduce their risk of breast cancer by 20%. In Eastern medicine exercise is considered to be the best way of moving qi and blood and as we mentioned earlier it is qi and blood stagnation that can contribute to cancer.
Adopting a low fat, high fiber, mostly vegetarian diet is a helpful way of reducing the amount of free floating estrogen in your blood stream.
Maintain a healthy weight – The link between obesity and breast cancer is clear. Researchers have found that if you are 22lbs over weight you increase your breast cancer risk by 18%. This is particularly true if you gain weight after menopause. The reason for this is that excess fatty tissue causes an increase in the amount of circulating estrogen and breast cancer risk increases in relation to the amount of estrogen you are exposed to during your lifetime. In Eastern medicine this weight gain is related to damp accumulation, which is a way of describing excess fat cells.
Try to give up unhealthy habits such as smoking. If you need help with this talk to us at The YinOva Center about ways we can support you.
As well as making lifestyle and dietary changes you should be vigilant about early detection of breast cancer. Start having mammograms every year after the age of 40 and examine your breasts once a month, preferably in the week after your period. If you notice any breast changes, such as a lump or skin changes contact your doctor.
Take a vitamin D supplement – It seems to have a protective effect and research shows that breast cancer incidence is higher in women with low vitamin D levels.

4. Move qi and blood in the breast

Having lumpy breasts, also known as fibrocystic breasts, means that there is stagnation in your breast tissue from an Eastern perspective. Western clinical research seems to suggest that having fibrocystic breasts does not increase your risk of breast cancer unless some of the cells are already atypical. This fits with the Chinese medical idea that stagnation needs to be combined with other factors such as toxicity and weak immunity in order for cancer to develop. However we still recommend moving qi and blood in the breast as a way of taking preventative action against breast cancer.

The best way of systemically moving qi and blood is to take regular exercise. At The YinOva Center, we recommend 30 minutes of aerobic exercise three times a week.
Regular acupuncture can move qi and blood
If you suffer from fibrocystic breasts or even breast that are tender premenstrually ask us about herbal formulas that can help.
If you suffer from tender breasts or have benign breast lumps apply a castor oil pack to the breast once a week. The pack invigorates the blood and helps the lymphatic system move debris. Apply caster oil to your breasts, cover the area with paper towel or a clean cotton cloth followed by plastic wrap, then place a heating pack or hot water bottle on top. This should be warm not scalding. If it is too hot place a towel between the hot pack and the plastic wrap.

5. Explore the emotions associated with breast lumps

In Chinese medicine both benign and malignant breast lumps are associated with liver qi stagnation, which in turn is associated with repressed anger. In my practice I have noticed that my breast cancer patients have often experienced a situation about which they are still angry. Often they have been thwarted in some way or treated badly and been unable to give voice to their grievance. It is worth exploring these areas either by journaling or with a therapist.

Jill Blakeway is the founder of the YinOva Center in New York City. A licensed and board certified acupuncturist and herbalist, Jill is the author of two books on women’s health Making Babies: A Proven 3-Month Program for Maximum Fertility and Sex Again: Recharging Your Libido.

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Cleanse more than just your body this Spring

By Mary Sabo, MS L.Ac.

Mary Sabo, MS L.Ac.

Author's Archive | Bio

I like to think of a cleanse as a concentrated time to rethink our habits and let our bodies rest. The obvious habit to start with is usually our diet. Whether you are having only fresh juices for your cleanse or are just attempting to “clean up” your diet, a cleanse can provide the motivation to test out new ways of taking care of ourselves for a finite amount of time. I often find at the end of a cleanse, no matter how simple or intense I make it, I’ve always let go of some old poor habits, usually involving that special treat after a meal that has become not so special or rare anymore, the relaxing glass of wine (or several) at the end of the day, too much take out, too many tacos, etc.

We all have our little vicey habits.

During a cleanse I let go of those habits and I usually pick up some great new ones such as eating more fresh organic fruits and vegetables, having a daily green juice, making sleep more of a priority, drinking more water, etc. Something else I like to do each time I cleanse is take a look at what I’m putting on my skin, in my home, and on my clothes.

Part of the goal of a cleanse is to eliminate accumulated toxins in the system. The obvious entry of these toxins is through what we eat and drink, but they are also entering our systems through the air we breathe, the beauty products we use, the chemicals we use to clean our dishes and our homes, as well as our sheets and clothes. Obviously, you can’t stop breathing during a cleanse, and for an urban dweller, it’s not always possible to go do the cleanse in the country air (which is just as toxic sometimes due to farming pesticide drift). hand cream

What we can do, however, is look for ways to reduce our exposure in our daily skin routine and household products. Take a look at the list below and start paying attention to your product labels. Choose a few products (perhaps the ones that are already running low) each cleanse to start removing from your lifestyle and replace them with products that do not contain the ingredients below.

Eventually, you’ll be living a life of lower toxin exposure and enjoying a healthier, cleaner body all year round.

PARABENS – often found in cosmetics including lotions, hair products, diaper cream; endocrine disruptor.
PTHALATES – found in plastic products, lotions, cosmetics, nail polish and fragrances; can leach into the skin or into food that is microwaved or heated in a plastic container; endocrine disruptor.
DIOXINS – (including PCBs) dangerous because they accumulate in animal fat. Byproducts of industrial processes. Known to cause cancer, infertility, compromised immunity and more.
PESTICIDES – found on all nonorganic produce, cotton products, roach/pest repellant; non-organic flowers, especially cut flowers; endocrine disruptor.
BISPHENOL A (BPA) – preservative in canned goods and until recently in baby bottles; a recall occurred for baby bottles due to the harmful nature of this compound, but it is still in the majority of canned foods; endocrine disruptor.
HEAVY METALS – such as aluminum found in deodorant, mercury in farm raised fish, lead paint, etc.
TEFLON – coating on non-stick pans; carcinogenic, endocrine disruptor; may affect fetal development.
FRAGRANCES – in perfume, dryer sheets, laundry detergent, air fresheners, candles, soap; endocrine disruptor.
CHLORINE – bleached products including tampons (may also contain dioxins), paper towels, toilet paper, bleach cleaning products, tap water; may cause birth defects, miscarriages, and cancer.
TRICLOSAN – a synthetic antifungal and antibacterial used in toothpaste, antibacterial cleansers and other household products. Registered by the EPA as a pesticide, this toxin can disrupt hormones, fertility, and may produce birth defects.
PETROLEUM BASED PRODUCTS – these chemicals give off fumes (called “off-gassing”) for sometimes years after production. Found in carpet, polyurethane foam, paint, finishes, mattresses, vinyl; perchloroethylene is a specific one found in dry cleaning solvents; endocrine disruptor. Petrolatum is found in cosmetics and contains two well-known carcinogens called Benzo-A-Pyrene and Benzo-B-Fluroanthene. Mineral Oil coats the skin and is meant to moisturize, but instead acts like suffocating saran wrap, preventing the natural absorbing and excreting function of the skin. It can also slow cell regeneration, causing the skin to age more quickly.
POLYBROMINATED DIPHENYL ETHERS – used as a flame retardant in furniture, carpet, and some plastics manufactured before 2005 (when this product was banned). These compounds take years to breakdown and can cause neurological, reproductive and behavioral problems.
OXYBENZONE, NANOMATERIALS, and RETINYL PALMITATE – in sunscreens; may cause cancer, may also negatively affect the immune and endocrine systems.
SODIUM LAURYL SULFATE AND SODIUM LAURETH SULFATE – a common surfactant that combines with other ingredients to form potent carcinogens. Found in makeup, shampoo, conditioners and toothpaste.

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Eating for your Fertility Type: Waterlogged

By Carlin Greenstein

Carlin Greenstein

Author's Archive | Bio

For our final piece in for the five part series, we spotlight the Waterlogged type. For this type, Jill recommends a diet this is 30% protein, 20% complex carbohydrate and 50% fruits and vegetables.

This diet emphasizes consuming cooked green and leafy vegetables (kale, broccoli, mustard greens, chard, dandelion), low sugar fruits (berries), whole grains (brown rice, quinoa) and lean proteins (wild fish, lean chicken). Drinking plenty of filtered water, digestive herbal teas (fennel, cardamom, licorice, ginger) as well as green tea is essential to boosting the health and fertility of the Waterlogged woman. Avoiding foods that are rich, greasy, fermented (pickles, kombucha) or spicy as well as cow-based dairy, sugar, salt, soy, yeast and fatty animal protein will help alleviate many of the states of imbalance, such as internal dampness, that the she often confronts.

After spending a month living and working with a cookbook writer in Sicily last winter, my love affair with broccoli rabe was rekindled. Also known as rapini, it shows up in many pasta dishes, alongside animal proteins and may be ordered as a contorni (side dish) at most restaurants in Sicily. Besides being delicious, broccoli rabe is a nutritional powerhouse of a vegetable. It is a rich source of Vitamins A & C, contains calcium, fiber, and potassium and high in antioxidants. This just may be my favorite way to prepare it, bringing back memories of Sicily with every bite.

Broccoli rabe with garlic

1 bunch of broccoli rabe

1 tablespoon of extra virgin olive oil

1 garlic clove

freshly ground black pepper

pinch of sea salt

Trim the stem ends of the rabe and separate the flower topped stems from the thin leaves. Bring a large pot of water to boil and drop the rabe into the pot. Allow it to cook for about 2 minutes and drain.

In a skillet, warm the olive oil and add the sliced garlic over medium low heat. Allow the garlic to infuse the oil without browning. Add the rabe and saute for a few minutes until stems are tender and warmed through. Season with salt and pepper as desired.

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Spring into Wellness: Basic moves to reignite your body now

By Frances Darnell

Frances Darnell

Author's Archive | Bio

Spring is finally here! Can you feel the shift in energy?

The trees are budding and flowers are blossoming. Are you blossoming too? Or are you still feeling stuck in hibernation mode?

Now is the time to spring into wellness both mentally and physically.

In the spring your body begins a cleansing process of repairing damaged cells and clearing out toxins. You may do a cleanse in your diet, or a deep cleaning of your living environment to begin the season with a fresh start.

What about your body?

Have you been working out but still find that your energy is low or your body feels lethargic? Do you feel uninspired and slow moving? Or do you actually find yourself sitting on the couch thinking about working out, but you haven’t really done anything yet?

Even if you regularly workout, practicing these Pilates movements will help you activate your muscles more deeply, open up your joints and feel livelier.

Practicing moderately intense movement helps to strengthen, energize and break a sweat. Moves that open up and extend your shoulders and hips really help to get your blood moving and energy flowing.

This quick video shares with you some basic Pilates moves for kick-starting your body this spring. The exercises have been chosen to help awaken your body from head to toe. In this practice you will connect to your abdominals with every movement and you will strengthen your shoulders, back, and legs.

Watch the video now to feel uplifted, toned, and glowing for spring and the summer ahead.

Frances Darnell is a Pilates teacher and wellness lifestyle consultant. Frances is passionate about helping women feel empowered in their bodies by helping women deeply connect to their core and balance their pelvic floor. She works with women supporting their fertility, through pregnancy, postpartum and beyond. She founded the Dynamic Mama series of Pilates – which provides much needed support to help moms rehabilitate their abdominals, strengthen, reconnect and realign post-partum.

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Cleanse with the YinOva Center

By Mary Sabo, MS L.Ac.

Mary Sabo, MS L.Ac.

Author's Archive | Bio

Spring is a great time to throw away junk, de-clutter your life and your home, and open the windows to let the fresh air in. So why not practice the same when it comes to our bodies?

If you’ve followed us before, you know that at the YinOva Center we like to kick of spring with a cleanse. In Chinese medicine, spring is associated with the Liver system, which is the primary organ of detoxification. Our bodies are exposed to countless toxins on a daily basis from the air, our beauty products, our food, water, etc. While we are equipped to detoxify constantly, over time our system can get overwhelmed and accumulate toxins. A cleanse can be a nice way to limit exposure to toxins and with the help of targeted supplements, rid our bodies of some of the accumulation. It is also a great way to break diet and lifestyle habits we’ve been meaning to change that have crept in over time (or that have always been there).

This year we’ve decided to have two cleanse options. For our experienced cleansers, we will have the month-long Blessed Herbs kit, which comprehensively and gently cleanses the colon, liver and gallbladder, kidneys and bladder, lymph, blood and skin. This cleanse has been a hit with out YinOva community in the past and those who have tried it report great results. To change things up, we will also have a simpler 10-day cleanse from Metagenics, which will be more targeted to the liver and digestive system.

For both options, you can either modify your diet as both Blessed Herbs and Metagenics suggest, or do portions as a juice cleanse. Of course, this solution may not be the best for everyone. If you have questions and wonder if the cleanse would work for you, consult your acupuncturist. If you feel the cleanses we offer would just graze the surface and you’d like to target specific health and wellness concerns, consulting with our resident naturopath Carla Kreft or nutritionist Carlin Greenstein can offer you more lasting solutions to keep the spring cleaning going all year round.

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The energy secret you need to know

By Vanessa Scotto, MTOM, MCP

Vanessa Scotto, MTOM, MCP

Author's Archive | Bio

Have you tried diets, exercise, and vitamins to boost your energy but find you’re still at a loss?

You may need to look at the big hidden energy drain that can be zapping your mojo: self-criticism.

We all know that little voice inside our head that tells us we’re wrong or not “enough” somehow – not working hard enough, giving enough, being enough, succeeding fast enough… It turns out that this all too familiar self-critical dialogue is actually linked to exhaustion and adrenal fatigue.

Research scientist Kristin Neff identified that the area of the brain that’s activated when our inner critic is getting loud is the very “fight or flight mechanism” that turns on to help us escape danger. At a base level we perceive the notion of getting rejected or kicked out of our tribe as a real emergency so we kick on our inner analyst to spot where we’re going wrong and how to redirect ourselves.

Of course on one level, that inner voice is necessary to steer us toward maintaining our integrity and harmony in life.

If we don’t see where we’re actually falling short we could lose relationships or jobs that matter to us.

The problem? Over time self-criticism can become our default mode – our go to. Not only that, but often we don’t just spot the area where we need improvement, we perseverate on it, playing it over and over again. Eventually the “fight or flight” mechanism remains chronically on, pumping out adrenaline and wearing us down.

Now I know what a lot of you are thinking: “but I need that voice to motivate me.”
Think again. Evidence reveals that this inner monologue in fact only serves to increase your anxiety and deplete your energy. Motivation just as readily can spring from self-confidence and ease minus the down-side.

So how can you boost your Qi and ditch the energy drain?

Here are two major antidotes I teach my clients to break the self-criticism spiral.

1. Calm your body. Typically people kick into critical mode then try to talk themselves out of it with little success. Before you can talk yourself into a different mindset you have to first stop the alarm bells in your brain that signal danger. Next time you’re spiraling try this remedy. Put your hand on your heart (this gesture releases oxytocin the calming hormone) and take a few deep breaths imagining you can breathe in and out of that heart center. These gestures restore your body’s sense of ease by activating your parasympathetic “relaxation” nervous system. Now you can flip the script.

2. Find a compassionate voice. You know you wouldn’t speak to anyone else the way you do yourself. Words like ”get over it,” “stop being such a baby” “or you’ll never get this right” simply don’t feel good and never help. You just wind up feeling shutdown, worthless or ashamed. Instead acknowledge what’s happening- and as a good friend would- find a kind honest response to what you’re experiencing like: “I know you’re afraid which makes you clumsy. But just breathe and trust that no matter how this goes you will work it out.”

Through learning to find your center and become your own friend you will not only gain energy, you’ll be surprised at just how motivated you are to shine.

Vanessa Scotto, MTOM, MCP is a Life Coach, Writer, and Speaker focused on Peak Living. She received two Masters degrees in Chinese Medicine and Counseling Psychology, training as a Life Coach, and has successfully supported hundreds of clients over 15 years in living their best lives. Her work blends Neuroscience, Psychology, Eastern Wisdom and humor.

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Can infertility make you a better partner?

By Dania Sander

Dania Sander

Author's Archive | Bio

For most of us, the time during infertility treatments is stressful. We see ourselves in fear, doubt, excitement and mostly the commitment to do the best we can and get the fastest result possible in a process that gives us lots of hope, yet no promises.

In life when we put all our efforts into a specific “project” we strive to succeed in it. Infertility treatments don’t carry the same level of promise.

While going through infertility treatments we usually focus all our effort on doing our best. For most of us it comes after trying to conceive naturally and mostly we have been in the process of getting pregnant for a while. Infertility introduces us to the concept of waiting.

How does life look when you are asked to wait until your most desired outcome will arrive? Not many of us have stopped to look at it this way.

Let’s stop and think of the possibility that waiting can be experienced in many new and empowering ways. For most of us, waiting to be pregnant creates feelings of restlessness, irritability, and hardly ever comes across as an opportunity for personal growth, shift, and discovery, and joy. But we can allow it to.

Now that the universe has introduced us to the concept of waiting how can we make the best of it? How can we look at it in a new way?

For me, experience with waiting brought the feeling that I was not in control, so that being somewhat of a challenge, I tried to control even more. We read, we discuss, we spend most of our time, trying to educating ourselves and doing all that we are recommended.

How does this time of waiting look in the eyes of our partners? Did we ever stop to think about that? Here they are seeing us doing all that we can to make sure that the next cycle is the one that will result in a positive pregnancy test. This is great in so many ways yet might leave the relationship in a state of lacking. Lack of focus, lack of attention, lack of intimacy and connection.

I would like to suggest that as we are faced with a waiting process we look into shifting away from the stress of getting pregnant, and work on creating a powerful connection with our partners. Most of them are showing up with us to the process, yet they feel even more of the powerlessness that we are expecting during this time.

How can you spark up your relationship while waiting to become pregnant?
In what ways can you acknowledge your partner for the team member that they are?
How can you create a special time for both of you that can be spent without pregnancy being the focus?
How can you creatively show up for your partner who is a part of this stressful process as well?

Those are some questions that we should consider as we “wait” on our path to parenthood. Seeing the power and possibilities that come up when we realize the committed team that we are with our partners and how we can use it to benefit in all area of our life, (and especially with our future children) are the type of empowering conversations we have during our coaching sessions.

If we let infertility show us the special times, ways of showing up, and connection it had brought into our lives, we can embrace and navigate the journey in a profound way we never thought possible.

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Eating for your fertility type: Dry

By Carlin Greenstein

Carlin Greenstein

Author's Archive | Bio

The characteristic qualities for the Dry type are lowered estrogen levels, dehydration, internal heat, hyperthyroidism and a need for follicle building. To build internal moisture, Jill suggests 40% fruits and vegetables, 40% complex carbohydrates, 10% legumes and vegetable protein and 10% animal protein.

Consuming foods that are considered “moistening” such as spinach, Swiss chard, lettuces, cucumbers, asparagus, radishes, blueberries, tomatoes, legumes, sweet potatoes and beets will nourish and hydrate the system.

Drinking plenty of water, herbal and green tea will also help support healthy internal lubrication. Avoid foods that will dehydrate, deplete or overstimulate the system such as coffee, sugar, alcohol, and fatty, spicy or overly dairy laden rich foods.

Between June and November, we receive a half-dozen eggs in our community supported agriculture share from the Stanton Street CSA. Depending upon the week, I might use all six in my cooking, while at other times I seem to neglect them and allow the cartons to pile up in the back of the fridge. This frittata recipe puts ten eggs to good use in addition to whatever vegetables you might want to throw in the mix. This week, I had some scallions, chard and a handful of cherry tomatoes to use up. Rather than my standby of making it in a cast iron skillet, I used a baking dish and cut it into bite sized squares, perfect for a high protein snack. This frittata keeps well for a couple of days, can be eaten at room temperature, and is portable.

Scallion, Chard and Tomato Frittata Squares

Yield: 20 bite sized servings

2 bunches scallions, white and green parts (kept separate), finely sliced on the bias

3 garlic cloves, minced

3 tablespoons extra virgin olive oil

1 bunch swiss chard, de-stemmed, de-ribbed and chopped

1 cup cauliflower florets, roasted and cooled

10 large eggs

Sea salt and freshly ground pepper

Preheat the oven to 325 degrees. Oil an 8×8 inch glass dish with 1 tablespoon of olive oil.

Cook white part of scallions and garlic in remaining 2 tablespoons of olive oil in a 10-inch nonstick skillet over moderate heat, stirring, until softened, about 2 minutes. Add chard and sauté for another 3 minutes. Add halved tomatoes, sea salt and pepper to taste, and cook an additional minute. Allow to cool.

Whisk together eggs, salt and pepper to taste. Stir the vegetable mixture and reserved scallion greens into the eggs. Transfer to prepared baking dish and bake about 40 minutes in the center of the preheated oven.

Remove from oven when set and allow to cool about 15 minutes. Invert onto a cutting board and cut into 20 individual squares or larger pieces if you want to have as a meal rather than a snack.

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The best sleep tip and why you should use it

By Damiana Corca, L.Ac.

Damiana Corca, L.Ac.

Author's Archive | Bio

Not sleeping well is one thing, but emphasizing that insomnia will speed up the aging process, makes people pay attention more than anything else. After all, who doesn’t want to age gracefully?

A high level of cortisol slows down the production of collagen leading to a tired-looking and wrinkled face. People that are stressed and can’t sleep or have restless sleep, oftentimes have high levels of this hormone in their blood. insomnia man

There is no quick fix for most insomnia cases but there is something that works like magic for most people. If practiced consistently it will benefit you in all aspects of your life, not only your sleep. What’s better, it is easy, done at home, and most importantly – it is pleasurable.

Here it is: devote one hour of your evening to prepare for bed.

It is as simple as that. Right about now, you might be saying “but I don’t have the time!” The truth is, taking that time in the evening to relax and prepare for sleep will not only be helping you have a more restful sleep but also help you deal in a much healthier way with your job, kids, partner, and everything else that comes along.

Here are a few steps to create your evening ritual. I recommend doing this for a week straight, then look back at how your sleep and overall week was.

Take a warm shower. This will help you relax and temporary raise your core temperature. As you walk into your cool bedroom your body temperature will drop and make you feel drowsy. More about this and other useful tips in one of my other articles.
Dim the lights. Be very selective what kind of lights you use; warm spectrum lights are best. Bright lights and screens will activate your body and stop the melatonin production.
Have a tea date with yourself. You may use your choice of tea or one recommended by a health care practitioner. A wonderful evening tea is the Yogi Soothing Caramel Nighttime.

relaxed woman
A good nighttime tea will promote sleep and relaxation. Also, there is something innately relaxing when you sit down with a cup of tea, doing nothing but feeling the warmth of the cup in your hands.

Keep a journal. Writing down your thoughts, things that you have to do and pretty much anything that comes to your mind is very beneficial for your stress level and sleep quality. Residual stress and long-term trauma can affect the sleep quality, make you wake up often at night, and wake up early in the morning. “Pen, Paper, Power” is a great article talking about the fabulous benefits of journaling.
Read or do something you love. It can be anything as long as it is relaxing, not too engaging, and doesn’t involve bright screens.
Go to bed and meditate or practice a relaxation technique. We are all day living in our heads forgetting to be aware of our whole body. Start by feeling your breath and acknowledging any noises around you. Gradually, bring the awareness to each part of your body. Come back to feeling your breath often while you do the body scan. Take deep breaths when inclined. When you start feeling drowsy just slip under the covers. If you already have an evening meditation routine follow that and finish it with a short body relaxation in your bed.
Have a great night’s sleep!

It is highly encouraged to simply avoid all electronics in this hour, anything that is upsetting or stimulating, and make sure you have a bedroom free of clutter.

Dalai Lama said, “sleep is the best meditation”. Allow it to be that, by preparing for it properly.

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