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7 Tips to Getting a Restful Night’s Sleep

7 Tips to Getting a Restful Night’s Sleep

Sleep is one of the most important tools we have to support good health. And it’s free.

 The bedroom is the place we go to recharge, unwind, and support deep rest.

The bedroom is a sacred space.

Look around with an unbiased eye and take note of what’s happening in your bedroom.

Is it cluttered? Are there pictures or knick-knacks that drain your energy?

Sleep is critical for our physical, mental and emotional health. It is our time to unplug, recharge, detox, and quite literally, rest. This supports a healthy immune system and a healthy nervous system.

Without quality sleep, we experience greater emotional stress, susceptibility to illness (lowered immune response), premature aging , and anxiety.

Here are 7 tips on enhancing your beauty and your health through sleep.

1. Remove the cell phone from your room. If you’re using it as an alarm clock, do yourself a favor and purchase a real one. Cell phones are always sending out and receiving a signal and this is highly disruptive to sleep.

2. Choose an alarm clock with red or orange light, not blue or green. Or go old school. The spectrum of red or orange light is much more soothing to our bodies. If you want to drop a few bucks on a super zen battery operated chime clock, check these out.

3. Sleep in the dark. Our bodies are programmed to sleep in the dark and wake with the light. Have you ever gone camping? Once the sun goes down, sleeping happens much sooner.

Buy black out curtains or simply hang extra fabric to seal out the light. Studies have shown that light while sleeping can affect hormones, mood, and ovulation in women.

4. Keep electronics away from your head. Electromagnetic fields (EMFs)  disrupt our health and can trigger anxiety, restlessness, and prevent sound sleep. This includes alarm clocks (you can put this across the room or in the hallway), lamps, really anything plugged in to the wall. If you like to read at night, unplug the lamp before you settle to sleep. Some people even like to flip the circuit breaker.

5. Remove TVs, computers, stereos, and other unnecessary gadgetry from your bedroom. Studies have shown that once you turn off the TV it continues to radiate for 8 hrs. Not so good if you’re trying to rest and repair.

6. If you suffer from insomnia, try eliminating caffeine. Even a small cup of coffee at 8am could affect someone who is extra sensitive and prone to insomnia.

7. Create a nighttime ritual – 5- 30 minutes should do the trick. Here are some ideas to explore:A hot salt bath (or if your feet are hot, a cool foot bath with peppermint soap), slow yoga to meditative music, 10 deep belly breathes, or a foot rub. All of these bring your energy inward, calm the nervous system and prepare the body for sleep.

Staying Healthy- RIGHT NOW

Staying Healthy- RIGHT NOW

 

It’s winter. It’s 2020. And after we wear our masks and wash our hands, and socially distance and do — All. The. Things. We still need to be sure we are caring for our heart, our spirit and our body in a tender and mindful way.  We put together a little stay healthy during winter list.

  1. Drink Broth. Drink Tea. Get and stay warm from the inside out.

See our Homemade Bone Broth recipe for a delicious way to support your immune system through winter.

Any tea is wonderful. If you’re really feeling cold, try ginger tea to warm up quick and aid digestion. Fresh ginger is very warming – it is anti-bacterial and anti-viral. It has many other tremendous health benefits. It’s easy to make this into a tea – use vegetable peeler, chop and add to hot water – with a squeeze of lemon and some honey or stevia to taste.

Moxibustion is another way to bring warmth into the body. Chad can show you how you can work with this at home to great benefit – especially on your immune points. Also great at the start of a cold or illness. Call or email us. 

  1. Keep your neck covered and your feet warm.

We say this every year – Fall, winter, and spring.  Keeping your neck covered and protected from wind is an excellent way to keep external pathogens from entering your system. Acupuncture and Chinese Medicine work with heat and cold in the body. Cold constricts flow. Things get stuck. Warmth moves fluids, blood and Qi. Our feet also must stay warm. Most especially during a woman’s moon cycle it is vital to keep cold out of the feet.

  1. Take some things off of your schedule.

Learning to say no, and prioritize quiet and calm has far ranging health benefits. Support your nervous system and schedule downtime and rest.

  1. Drink good quality water.

Does your water have chlorine and fluoride in it? These are Halides which displace the iodine in your thyroid, weakening your system. Opt for quality sources of spring water, or filtered water preferably not in small plastic bottles – but in Non-BPA large bottles.  (Plastic is an endocrine disruptor.)

  1. GET ENOUGH SLEEP.

We used all caps for this because this is one of the best ways to support your immune system, and it’s free.  Your body needs time to rest and recharge. Many of us know this, but how often does life prevent us from practicing this? Even during these times, lack of sleep due to worry and stress can wreak havoc on our nervous system, digestion, immune system and our muscles and joints. 

  1. Connect with JOY.

What brings you joy? This year, we are faced with this challenge ever so more. Joy is the antithesis of fear. It supports the heart spirit. For many, practicing being with the present moment can help lift us up a little bit. You may want to take up painting, photography, get a pet, walk more, play or listen to music. The most important thing is to be gentle with ourselves.

  1. Access the healing power of  the natural world.

Don’t underestimate the healing power of nature. Immersing in nature (a hike, sitting with your back to a tree, gazing into a flower, taking a moment- to just be- sitting on a rock) is the ANTIDOTE to disconnection, stress, and disharmony (which eventually leads to dis-ease).

We invite you to cultivate your presence, take time for self-care, care for your being – body, mind, and spirit. We are all on this ride together. Stay Healthy! Call us if you need us. Call us just to talk. We are here. 

 

Nourish Yourself with Golden Milk

Nourish Yourself with Golden Milk

Golden Milk is a delicious and nourishing drink that packs incredible health benefits into one warm mug at a time.

It’s very

Some of the wonderful benefits of Golden Milk:

  • Anti-inflammatory – easing joint pain
  • Soothing to the spirit and aids in digestion and sleep
  • Supports healthy liver function
  • Supports the spleen and stomach
  • Supports healthy blood sugar levels
  • Supports the heart and brain
  • Supports a healthy immune system
  • Supports the nervous system

The key Ingredient in Golden Milk  is tumeric – which is a powerhouse. Curcumin is the most active ingredient in turmeric – It’s a strong antioxidant is anti-inflammatory, antibacterial  anti-fungal. However, curcumin is not well-absorbed into the body — UNLESS it is blended with black pepper. Black pepper contains piperine which has it’s own anti-inflammatory properties. The black pepper enhances the curcumin ability to work synergistically with the body.  Golden milk is blended with other herbs and spices for flavor and health benefits. Once you begin to get the hang of it you can add your own favorites in.

You can drink Golden Milk 2- 3 times per day. I prefer it before bed. You can make a homemade version with our recipe below or purchase a  mix. We have used Gaia Herbs brand and it is wonderful – with the added benefit of Ashwaganda. Ashwaganda is an adaptogen which helps the body deal with stress. That said, you can certainly add that into your recipe.

Delicious Golden Milk at Home

  • 1 cup Milk or  Dairy Free coconut milk (regular, full-fat, canned)
  • 1 cup water
  • 1 tablespoon coconut oil (can use MCT coconut oil)
  • 1½ teaspoons ground turmeric
  • ¼ teaspoon ground cinnamon
  • ¼ teaspoon ground ginger
  • ¼ teaspoon ground cardamom (optional – to taste –  I love cardamom and addition to almost everything)
  • ⅛ teaspoon ground black pepper
  • if sugar sensitive sweeten with 10 drops liquid pure stevia extract, or to taste
  • OR Sweeten with raw honey to taste after removing from heat
Directions:
  1. In a small saucepan over medium-low heat, whisk together the coconut milk,  water, coconut oil, turmeric, cinnamon, ginger, and pepper. Warm slowly until hot but not simmering, about 7 minutes
  2. Remove the pan from the heat, and whisk in the stevia or honey (not both!)
  3. Leftovers can be refrigerated for up to three days

 

 

Homemade Bone Broth

Homemade Bone Broth

 

Homemade Bone Broth is deeply nourishing to the body.

It supports gut health, skin hair and nails and nourishes our deepest organs- the kidneys.  This is food as medicine. Bone broth is a fantastic source of many gut-healing, anti-inflammatory agents. Healthy, pasture-raised and grass-fed animal bones and joints are rich in amino acids, gelatin, collagen.  These components support the health of your bones, joints, and skin.

Collagen is an essential building block for a healthy gut lining. With homemade bone broth you can help repair damage by ingesting collagen-rich foods and supplements such as bone broth and hydrolyzed collagen powder.

It is important to source healthy and humanely raised pastured and grass-fed animals – so that you getting the healthy benefits of this traditional food.

Here is the simple recipe for chicken bone broth we make at home. There are other bone broth recipes you can find with a simple search (lamb, beef  and fish).

Simple Homemade Bone Broth (Chicken)

  • 1 chicken back
  • 6 -12 or more chicken feet (this is an important ingredient as this is where much of the dense gelatin resides)
  • 1 bay leaf
  • 14 Cups of clean spring water (chlorine and fluoride free)
  • 3 TBS of Himalayan salt or Celtic Sea salt
  • 1 TBS of raw Apple cider Vinegar

Directions:

  1. Add all ingredients to Instant Pot or crock pot
  2. Add in apple Cider Vinegar – let sit for 1 hr – this helps leach all the nutrients and minerals out of the bones
  • Instant Pot: Set on High Soup 120 mins
  • Crock pot: Cook low and slow for 18-24 hours
  • Stock Pot – stove top: Turn to a simmer and put lid on pot and let it simmer for 18-24 hours

When done pour through a tea strainer over the mug or bowl. Add other ingredients as desired. We like the broth just this way. But you can add other ingredients before or after cooking.

  • Garlic (crush and let sit for 15 min before adding in or cooking with it as it activates the healing benefits)
  • Fresh Ginger
  • Squeeze of fresh lemon
  • Celery, onion, carrot, etc.
  • We will also use it to make soup. We like to sauté the holy trinity of onions, garlic and celery – add diced carrots, beets and broth.

With the instant pot  – we keep the broth going on warm for a few days and serve hot from there straining as we serve. 

Process from the stove top or out of the Instant Pot or Crock pot:

  1. Turn off and let cool for 30 min to hour, then lift out all the bones/veggies and set aside
  2. Pour the broth through strainer to filter out all the grit into another bowl
  3. Cover and refrigerate.  The fat will separate and rise to the top.
  4. Remove from fridge and  you may now skim off the fat with a large metal spoon (some leave the fat on). The broth should be jelly-like which is WHAT YOU WANT – it means it is loaded with collagen and gelatin.
  5. You can now put a wide mouth funnel over a few mason jars.
  6. Put up to 3 days worth in the fridge and freeze the rest. It only stays fresh for about 3-4 days. You can freeze it for up to one year. PLEASE NOTE: Only fill mason jars for the freezer 75% when frozen  the broth will expand and the jar will crack.

 

Benefits of Homemade Bone Broth

  • Gut Health: The dense gelatin in bone broth is a vital nutrient for healing the gut
  • Aids Digestion
  • Improves joint health.
  • Strengthens your immune system
  • Anti-Inflammatory
  • Anti-aging
  • Makes your hair, nails, and skin glow
  • Can improve sleep

 

Simple Homemade Bone Broth (Chicken)

Keyword Adrenal Fatigue, Gut health, Health, immune, Kidneys, Stress

Ingredients

  • 1 Vhicken back
  • 6 -12 Or more chicken feet (this is an important ingredient as this is where much of the dense gelatin resides)
  • 1 Bay leaf
  • 14 Cups Clean spring water (chlorine and fluoride free)
  • 3 TBS or less of Himalayan salt or Celtic Sea salt
  • 1 TBS Raw Apple Cider Vinegar

Instructions

  1. Add all ingredients to Instant Pot, crock pot, or stop top

  2. Add in apple Cider Vinegar - let sit for 1 hr - this helps leach all the nutrients and minerals out of the bones

Cooking Method

  1. Instant Pot: Set on high/ seal - Soup for 120 mins

    Crock pot: Cook low and slow for 18-24 hours 

    Stock Pot - stove top: Turn to a simmer and put lid on pot and let it simmer for 18-24 hours 

Recipe Notes

When done pour through a tea strainer over the mug or bowl. Add other ingredients as desired. We like the broth just this way. But you can add other ingredients before or after cooking. 

  • Garlic (crush and let sit for 15 min before adding in or cooking with it as it activates the healing benefits)
  • Fresh Ginger
  • Squeeze of fresh lemon
  • Celery, onion, carrot, etc. 
  • We will also use it to make soup. We like to sauté the holy trinity of onions, garlic and celery - add diced carrots, beets and broth.

With the instant pot  - we keep the broth going on warm for a few days and serve hot from there straining as we serve. 

Process from the stove top or out of the Instant Pot or Crock pot:

  1. Turn off and let cool for 30 min to hour, then lift out all the bones/veggies and set aside
  2. Pour the broth through strainer to filter out all the grit into another bowl
  3. Cover and refrigerate.  The fat will separate and rise to the top. 
  4. Remove from fridge and  you may now skim off the fat with a large metal spoon (some leave the fat on). The broth should be jelly-like which is WHAT YOU WANT - it means it is loaded with collagen and gelatin.
  5. You can now put a wide mouth funnel over a few mason jars.
  6. Put up to 3 days worth in the fridge and freeze the rest. It only stays fresh for about 3-4 days. You can freeze it for up to one year. PLEASE NOTE: Only fill mason jars for the freezer 75% when frozen  the broth will expand and the jar will crack. 

 

Cold and Flu Season

Cold and Flu Season

Transitioning into Autumn

Here we are, late summer is transitioning into fall. The in-breath is changing to the out-breath. This is a Transition Time – an in-between time – and these times can be very powerful  for our health if we are paying attention. Transitions are where possibility finds fertile ground.

Each year at this time, Chad and I write and speak about the importance of slowing down, consolidating the big outward energy (yang) of summer and turning towards a more nourishing inward focus (yin). This is a time of Transformation – for the earth and for her stewards (us!).

This time of year from an East Asian Medicine Perspective

The Ancient Taoists studied nature to understand humanity and health. Ayurvedic Medicine also connects our bodies and our processes to the seasons. When we eat seasonal foods, and align with the mood, tone, and impulse of each season and transition time, we bring ourselves into a deeper foundation of living in balance. 

  • The SPLEEN is the organ of Transformation and Transportation. 
  • The Element of the Spleen is EARTH
  • The Color of Earth and Spleen are Yellow

This time of year cooler breezes arrive and cold and flu season is right behind.

In Chinese Medicine, the cause of the cold is not necessarily due to bacteria or virus directly, but what we call, wind – or exposure to wind and the weakening of our immune system. Exposure to wind can weaken the body’s defenses while carries the pathogens; cold, damp, and/or heat (The symptoms are equal to common infections) into the body through the back of the neck. Wearing a scarf in breezy, cooler weather will do a lot to keep illness at bay.

Transition your diet from cold and/or raw summer-type foods (salads, smoothies, watermelon) into warmer foods that are mostly cooked and seasonal. Fruits like grapes, apples, pears are healthy this time of year in moderation and warm foods like soups, stews, teas, and cooked squashes are highly beneficial.

Japanese Acupuncture and Chinese Medicine use Moxibustion (mugwort) to bring warmth the body via specific acupoints. In our clinic we favor Okyu – a refined Japanse style of direct moxa that is practiced as a standalone medicine in Japan. This is excellent for those of us who tend toward cold. During each treatment we are supporting your body’s immune system, defense layer (Wei Qi) and the organs through a combination of acupuncture and moxibustion. A seasonal tune-up during these transition times support you in keeping your body healthy and resistance level strong.

How deeply are you connecting with Mother Nature? Late Summer through Early Fall connects with the Earth Element – The color Yellow, the Spleen, and is a time of Transformation.

A few ways you can honor transition and transformation: Reconnect with the earth by walking barefoot, Forest bathing and eating and emphasizing yellow and orange foods such as squash, millet, mung beans, peaches (if you have ‘em), sweet potatoes, and more. 

Know that you are supporting your spleen and stomach, the earth element within the body. These organs govern Sympathy. The joy of summer leads to Sympathy, Sympathy can also lead to Grief. We want to be sure we are in balance on this spectrum.

“Sympathy is earthy. It arises from the stomach and Spleen in the center of the abdomen. Like humidity in late summer, it is gathering, nourishing and yielding.” ~ Lorie Deschar, Five Spirits

Autumn is a Time of…

  • The peak harvest
  • Saying goodbye
  • The feeling that the “fun is ending”
  • Back to the grind
  • Getting organized
  • Recommitting to health
  • Transitional Seasons are a good time to get a “tune up” with Acupuncture
  • ALSO– be sure to cover your neck! As the winds pick up, we get colds through the back of our neck. Wear a scarf – even with a T-shirt. Chad does it, it looks suave. 🙂

Keeping Healthy and Boosting Your Immune System During Transitions

This is also a time we can get sick. Here are important ways to keep healthy right now:

1. Sleep. Get enough rest. This cannot be emphasized enough. Your body needs to sleep. It is when it can repair itself. Experiment with how many hours you need. Some do well at 9 or 10 others need only 8.  Eight hours of sleep before 10pm is more healing and supportive than the same amount after midnight. This has to  do with the circadian rhythm of the body and it’s repair processes. If you are like many people having trouble sleeping right now, book a treatment with Chad – Acupuncture is very helpful with sleep. You may also call Nicole for a health coaching session that will help you make some easy changes and tweaks for promoting better sleep.

2. Disconnect from Technology to Reduce Stress and Anxiety. Yep. We are all feeling it. Commit to your cocoon of safety, love and self-care. Don’t check twitter, take news fasts, take social media breaks, feed your energy towards things that bring you joy. Stress is ravaging our health and well-being.

From our perspective, we are living through a slow-moving trauma – still. Be gentle and tender with yourself. Come in for acupuncture for support with any anxiety you are experiencing. From the holistic nutrition perspective avoid or reduce caffeine and sugar – this exacerbates anxiety levels. Nicole had to give up her vice of cold brew coffee this summer because of this. I switched to dark Maté which gives me energy but has a different effect on my nervous system.

3. Use the Breathe to Regulate your Nervous System. To bring yourself into the parasympathetic state (rest and digest) — if you are having an intense reaction or episode work with your breath. There is a simple technique that Chad guides people through everyday in the clinics. 

Simple Breath Technique: 

  • Big breath in and exhale forcefully out
  • Then take a relaxing breath: breathe into the abdomen – below the diaphragm- do not engage the neck and the upper chest, 60% inhale and 100% exhale long and slow.
  • Do three of the calming breaths (add more if you feel).  At night Chad does 10 breaths before bed.

4. Nourish Yourself with healthy foods and immune boosting supplements. Contact the office for our List of Top Immune Supportive Supplements.  Now is a great time to make our favorite remedy – The Master Tonic– Find our easy recipe here.  

5. Dry brushing your skin before bathing: Skin brushing is an easy routine you can add to your shower time. It’s invigorating and has tremendous health and beauty benefits. A dry brush moves lymph in between the skin and muscles. The lymphatic system is the waste management system of the body. This promotes a healthy immune system, removes toxins, promotes better circulation, smoother skin, better muscle tone, removes dead skin cells, and feels fantastic. 

6. Contrast Shower Rinse. Cold rinse after bathing: cool rinse for 1- 3 min at the end of the shower- it closes the pores and prevents external pathogenic factors from entering through the wei qi layer (defensive layer). 

7. Wear a Scarf! (Mama Knows Best) This time of year cooler breezes arrive and cold and flu season is right behind.  In Chinese Medicine, the cause of the cold is not always bacteria or virus, but can arrive with the wind. The wind carries the pathogens; cold, damp, and/or heat (The symptoms are equal to common infections) into the body through the back of the neck. Wearing a scarf in breezy, cooler weather will do a lot to keep illness at bay.

8. Come into the clinic for immune support via acupuncture and moxibustion. During each treatment we are supporting body’s immune system and organ function.  You can book a seasonal supportive treatment here.

 

Covid-19 Clinic Safety Protocols

Covid-19 Clinic Safety Protocols

Covid-19 Safety Measures 

Your Well-being is Our Top Priority.

Updated March 14, 2022

 Please Read Our Updated Clinic Covid-19 Safety Protocols in Effect to Keep Everyone as Safe as Possible:  

  • Covid is Airborne. Because of this, we emphasize our focus on cleaning the air and keeping it clean.Please wear a good quality mask (KF94, KN95) into the building and during your treatment.
  • If you need a good quality mask (KF94, KN95) we are happy to give you one for free during your treatment. 
  • All employees are required to wear masks. 
  • We use HEPA air filters in each room.
  • We use a CO2 monitor that lets’ us know when the air needs to be refreshed from the outside, bringing fresh oxygen into the treatment room.
  • The HEPA air filters cleans the air 5x per hour in the treatment room

Other Standard Sanitary Practices

  • Sterile Needles: Clean Needle Technique  (CNT) always used.  
  • No linens – treatment rooms completely sanitized between each patient and filter set to high between patients
  • 30 minutes between each patient for thorough sterilizing & cleaning of treatment room, treatment table, all touch surfaces, and both bathrooms
  • Ample hand sanitizer available in treatment rooms and waiting area 
  • Digital files – no paper to clean and sanitize – just an iPad and phone
  • Screening questions prior to appointments
  • Waiving of cancellations fees – we encourage you to cancel even if last minute if Covid related.

We are partnering in trust with you – our community- in order to support each of you. We ask that you stay open and communicative with us. 

(We will still offer Telehealth sessions on Saturday- which have proved highly beneficial. If you aren’t feeling well, we can assess over the phone whether you should come in, wait, or if you might benefit from a Telehealth consult.)

 

When coming into the clinic please observe the following:

 

  • Bring and wear your mask – We have masks available if you have forgotten or need one
  • Please wear clean, loose, comfortable clothing for your acupuncture appointment
  • We keep a closed waiting room. Come on up 5 minutes before your appointment. Chad will come out and greet you. 
  • Wash your hands in the bathroom beforehand

Regional Specialists in Orthopedic & Japanese Acupuncture for Complex Pain Conditions.

Call our Office 828-668-5322 for a Free Consultation with a Certified Wellness Specialist.

Or Click Below to Schedule an Appointment. We're Here to Help.

Preventative Medicine – Keeping Your Immune System Strong

The preventative component of Holistic Medicine is where Natural Medicine really shines. We are offering 90 minute treatments only at this time so that each person can gain the most benefit during their time in the clinic.

 

  • More Immune support – We want to be able to layer on extra immune support
  • More Nervous system support
  • More Thyroid support
  • More Adrenal support
  • More Relaxation time
  • More Self-care time
  • More time for TuiNa massage
  • More moxa
  • More ability to access Acupuncture’s preventive medical applications
  • Less Patients per day = less exposure for both YOU and Chad

Regional Specialists in Orthopedic & Japanese Acupuncture for Complex Pain Conditions.

Call our Office 828-668-5322 for a Free Consultation with a Certified Wellness Specialist.

Or Click Below to Schedule an Appointment. We're Here to Help.

Call Us 828-333-5087 to Discuss Your Case