Chinese Medicine
Eating Well and Feeling Good
A Quick Peek of some Basic Dietary Practices for Eating Well and Feeling Good!
16 TRADITIONAL CHINESE MEDICINE HEALTH RULES
These healthy rules apply to children as well as adults, and they are meant to be followed for a healthy lifestyle.
Follow the 80/20 rule!
Fill your plate with 80% dark leafy greens and vegetables, 20% proteins and good fats.
1. Stop eating when you’re 80% full.
2. Eat 3 regular meals each day; develop a routine with 25% food intake at breakfast, 50% at lunch, and 25% at dinner.
3. Take time out for relaxation. Enjoy meals in a calm state, don’t eat standing up or while working or reading.
4. Chew food thoroughly, eat slowly, it takes 20 min. for your stomach to know it’s full.
5. Most meals should provide a balance of 5 flavors (bitter, sweet-bland, spicy, salty, and sour), natures (warming, cooling, cold, or hot), plus have the array of five colors (red, green, orange-yellow, purple-dark, white-tan).
Be sure to vary your types of foods. You don’t have to have all food groups, flavors, and colors in one meal, but if you consume 20% from each type of flavor, and color throughout the day you will obtain the most nutrition without eating too much of any one kind.
6. Most meals should be warm. Meals should leave you feeling satisfied but not full. 80% cooked, 20% raw for those with healthy digestive function. For those with poor digestion, keep cold and raw foods to about 5 %.
7. Eat 3:1 ratio of alkalizing foods to acidic forming foods. Coffee, black tea, sugar, meats, milk, and grains are considered concentrated foods, and are acidic forming. Counteract by eating alkalizing foods such as vegetables and dark leafy greens.
8. Regular sleep patterns; go to bed and wake at the same times every day.
9. Don’t eat three hours prior to bedtime.
10. Regular exercise, at least 3-5 times per week. Use a pedometer to record at least 10,000 steps per day equal to 5 miles.
11. Crowd out eating processed refined sugars, high fructose corn syrup, Agave, polyunsaturated vegetable oils, canola oil, safflower oil, cotton seed oil, & grains such as white flour and most white rice products.
12. Eat only organic Non-GMO foods. Consume Non-GMO organic soy only in traditional Asian forms of Tofu, Miso, Tempeh, Natto, or Tamari.
13. Drink plenty of fresh water per day. Add lemon juice or a few drops of lemon essential oil for alkalinity, and increased glutathione levels (antioxidant) to aid in natural cleansing and detoxification, and digestive support. Do not drink large amounts of liquid with meals. Not only does liquid dilute stomach acid and make it harder for your stomach to break down food, it also overwhelms the spleen Qi. It is best to drink a small cup of warm tea, miso soup, or broth with meals than cold iced water.
14. Enjoy the sunshine 2-3 X per week; depending on your skin type, weather, etc. or until your skin turn’s lightly pink; don’t burn! This is important for natural vitamin D formation that just can’t be beat by vitamins.
15. Reduce stress, find ways to help you deal with stress more effectively, like mediation, Tai Chi, Qi Gong, Yoga, Acupuncture, massage therapy, walking, or other fun hobby.
16. Have regular acupuncture treatments to keep your Qi-energy and Blood flowing smoothly. Chinese Medicine Proverb:
-When there is free flow, there is no pain
-When there is pain, there is no free flow
When in good health, have acupuncture once every 4-6 weeks. You will need more acupuncture when your body is imbalanced. Your acupuncturist will determine your treatment plan, and frequency when you have a health concern.
Acupuncture is the stimulation of acupuncture points on the skin that promotes a healing response, and makes you feel good. Acupuncture can be done without acupuncture needles! So please don’t let the thought of needles keep you from feeling good!
Methods we use to bring your body back into balance are, acupuncture needles, Moxa (moxibustion-burning of an herb called Mugwort over the acupuncture point that creates heat, smoke, and aroma), electro-acupuncture, non-needle microcurrent-electroacupuncture, essential oils, Gua Sha (skin scraping), cupping, plum-blossom, and other pressing tools.
At this point, I would suggest setting up at least a 10-minute consultation with an acupuncturist. This can be done over the phone or in person. If you are concerned about needles, ask about what other methods they use besides needles. He or she can explain each more in depth, and whether you’d be a good candidate for one or all the methods mentioned.
You can visit my web site or Facebook page to learn more about acupuncture and other non-needle methods at www.wellwithdrmichele.com or www.facebook.com/wellwithdrmichele
PS: Sorry, as an acupuncturist I just couldn’t help myself, I feel an obligation to promote my profession!
Happy Holidays
Acupuncture Effective for Alleviation of Musculoskeletal Pain
Acupuncture has been shown to reduce musculoskeletal pain, shoulder pain, headaches, and arthritis pain.
The research supports what we knew all along!
Read More
Ten Ways to Cut Sugar Cravings
10 ways to cut Sugar Cravings
Sugar or glucose is our major life force needed for metabolic energy. Therefore, we need the sweet flavor in our diets. According to Chinese Medicine the whole foods that provide the sweet flavor as well as its beneficial properties are non-glutenous rice, legumes, sweet vegetables such as carrots, winter squash, sweet potatoes, fruit, and dates. The sugars in these foods are balanced with proper minerals.
The simple carbohydrates such as white granulated sugar, brown sugar, turbinado sugar, raw sugar, sucrose, fructose, dextrose, high fructose corn syrup, and agave (is highly processed with chemicals) are not recommended.
Other simple sugars such as maple sugar, rice syrup, unrefined cane juice powder, barley malt, black-strap molasses, malt sugar, raw unpasteurized honey may be eaten sparingly.
When sugars are refined and processed other minerals and naturally occurring enzymes as well as any healthful benefits are lost. Unfortunately, sugar can be addicting and contributes to disease and unhappiness. Many degenerative diseases have been attributed to sugar such as obesity, tooth decay, hypoglycemia, diabetes, high blood pressure, heart disease, anemia, immune deficiency, yeast infections, Candida, and bone loss.
Here are 10 ways to cut sugar cravings!
- Have a non-sweet breakfast containing a protein-rich food. Choose a whole grain or protein such as: eggs, lox, smoked fish, lean poultry sausage, soy products, beans, nuts or seeds. If you choose meats balance them with radishes, mushrooms, potatoes, or salads.
- Eat salty foods sparingly because they contribute to craving sweets. Salty foods may include sea salt, pickles, miso, soy sauce, meats, cheeses, or fish.
- Avoid excess raw fruits and vegetables and juice. Fruits, especially the juice are higher in sugars and leave your blood sugar low creating a desire for more sweets. They are also energetically cooling creating a desire for more warming foods such as sugar. A good rule of thumb for an appropriate proportion of your vegetables and fruits that are eaten cold, raw, or juiced is 5-10% of your daily fruits and veggies. Eat them mostly lightly cooked and warm.
- Eat green leafy vegetables daily, especially if chocolate cravings are a problem. Eat them mostly cooked and warm.
- Drink green tea daily. It helps maintain blood sugar levels, minimizing sugar cravings.
- Avoid artificial sweeteners. Your body responds as if they are actual sugars.
- Reduce or eliminate refined sugars such as, sucrose, fructose, fruit juice, commercial honey, and syrups.
- Get adequate full-spectrum lighting. Natural light is essential for the brain to produce serotonin. Serotonin is a calming brain chemical which can help reduce sugar cravings. Take a 20 minute walk, sit near a bright window, or use full-spectrum lighting in your work place.
- Include good fats with essential fatty acids such as, flax seed, pumpkin, hemp, fish oils, or avocado. Nuts and seeds are best purchased if they are in the shell, sprouted, or are unsalted, and lightly roasted. Raw shelled nuts go rancid quite easily and may harbor parasites.
- Try supplements of magnesium (350-500 mg) and chromium (200-500 meg). Minerals that help stabilize blood sugars. Or use herbs: fennel leaf, licorice root.
May your sweet tooth be satisfied!
You Can Reduce Stress with Essential Oils and Acupuncture
You Can Reduce stress & generate emotional well-being Quickly with Acupuncture & Essential Oils!
Are you tired of feeling stressed, anxious, worried, depressed or overwhelmed?
Is stress ruining your life?
- Are your relationships suffering?
- Is your work life or career not what it should be?
- Is it affecting you physically with headaches, muscle tension, high blood pressure?
- Poor sleep patterns, Does it keep you awake at night?
- Digestive issues?
We know that stress has negative physical impacts on the body such as:
- Prevents or slows healing time
- Disrupts our immune system
- Inhibits good gut bacteria
- Depletes our bodies of nutrients
- Creates unhealthy inflammatory responses
quick tips on How you can release stress and feel your best:
- Go for a brisk walk, be sure to exercise regularly at least 3-5 times per week. As a plus, you can rub peppermint essential oil onto your temples, or rub into sore muscles before or after exercise.
- Get Adequate fresh air and sunshine, at least 15-20 minutes per day. Just for your information extra virgin coconut oil has natural SPF properties of 10, and lavender is a wonderful oil to blend with it for added soothing sensation to the skin. Not mention lavender naturally helps ease feelings of tension.
- Take time each day for meditation at least 5-10 minutes. Try yoga, or Tai-Chi. Great essential oils to diffuse in the air or rub onto your temples and third eye (center between eyebrows) is arborvitae and frankincense.
- Start each day with gratitude and positive affirmations. Lemon essential oil may help stop the negative self-talk. Lemon oil is uplifting to the mind, and when applied on the base of the skull gives a sense of courage and hope.
- Use a daily planner to stay organized and on track. This helps minimize overload, and feeling overwhelmed. Many people are turning back to a written planner that allows you to plan both personal and work priorities. Examples of planners are The Law of Attraction Planner or Passion Planner. You might like to try peppermint, lemon, or melaleuca essential oils rubbed over the middle to outer edge of your right foot, and on the base of your skull, and temples.
- Eat a healthy balanced diet. Rub diluted oregano and melaleuca oil on the bottoms of your feet for a cleansing feeling, and ginger and peppermint oil over your tummy to support digestion.
- Acupuncture can help to keep your Qi-energy balanced, improve circulation, balance hormones, and reduce stressful feelings. Treatments are designed to build upon the next with a cumulative effect. Each treatment is created with you in mind to help you move from where you are right now to where you’d like to be.
Are you ready for transformation?
- Stop feeling out of control, unorganized, irritated, short tempered, overwhelmed, or repressed without a sense of purpose!
- Instead feel refreshed, confident, vibrant & ready for the day every morning!
- Find passion, clarity and purpose with the ability to handle life stresses.
- Build up those relationships, find forgiveness, while feeling calm, collected, sure and confident.
What Will Happen if You Do Nothing?
- Loss of income due to time out from illness, poor immunity
- Loss of job from poor performance
- Loss of marriage and family, relationship breakup
- Poor heath with high cholesterol and blood pressure
- Feeling bad about your self, irritated, not fun to be around
- Low energy and poor body function because vital nutrients are depleted
- Chronic pain issues from inflammation, tension and poor circulation of vital Qi-energy and blood.
You can Stress Less & Feel Your Best using Acupuncture and Essential Oils
The series of treatments provided addresses and balances each of the vital areas related to our constitutional emotions, spirit and well-being. The most basic constitutional emotions we all feel are anger, joy, sympathy, grief, and fear. The five essentials of well-being are Career-Purpose & Passion, Social & Family-Love & Relationships, Helping Others-Community & Accomplishments, Spiritual-Inspiration & Faith, and Financial-Security & Confidence. Also, sexual, physical, and mental-emotional health.
You don’t have to understand how each of these are related to your organ-meridian systems, but I think you may get the idea if you imagine how you feel when you are angry. You hold your breath, clench your jaw, and shout at someone! Your shoulders and chest rises, your breath is shallow, your eyes feel full, your face may even become red as you blow your top! Imagine if you feel that way all of the time even without an appropriate trigger, what does that feel like?
With an emotional imbalance in even one area there is obstruction of the flow of Qi-energy that disrupts a healthy emotional cycle, dysfunctional emotional response, distressed feelings, and is a cause of physical disease as well as a symptom of poor organ function.
Schedule your appointment online or contact Dr. Michele Arnold
Initial Consultation and Treatment 60 minutes. $130
Subsequent visits may be 30-45 minutes.
Package of Four treatments $340. This level of sustained care and healing will make an incredible impact on your well-being. Two sessions per week for the first 2 weeks, then 4-6 weeks of weekly and then bi-weekly sessions. Each visit builds upon the next in a sequential manner. This is why I require a commitment from you for at least 4 sessions after the initial exam and acupuncture.
Individual treatments at $95 are available once we have changed the level of care needed to wellness care for sustained results. Typical sessions are scheduled bi-weekly or monthly. You still have the option to purchase the discounted package of 4 at $340.00 as long as you come in once per month. Otherwise, purchase one at a time.
Michele Arnold-Pirtle is a Doctor of Acupuncture & Chinese Medicine (DACM). She has specialized in stress relief, emotional well-being, and balanced Chinese Medicine dietary therapy for over 16 years.
As an expert in essential oils, Dr. Michele can help you safely & confidently use essential oils in your own home for everyday life for you and your family.
Schedule your appointment to order and learn how to use essential oils for your own home.
FAQ: Do you take insurance? No, I don’t take insurance because it is not holistic, and does not support the level of care and expertise that I want to provide. Although, I do take FSA or FSA cards, and I can provide you with an invoice for your HR Department if it’s asked for.
This is For all new patients or established patients wish to experience the Stress Less, Feel Your Best with Acupuncture & Essential Oils.
Works Cited:
Bailey MT. Psychological Stress, Immunity, and the Effects on Indigenous Microflora. Adv Exp Med Biol. 2016;874:225-46. doi: 10.1007/978-3-319-20215-0_11. Review. PubMed PMID: 26589222.
Enlighten. (2016, Oct. 30). Emotions & Essential Oils, 5th Edition: A Modern Resource For Healing. Amazon Digital Services LLC.
Marsland AL, Walsh C, Lockwood K, John-Henderson NA. The effects of acute psychological stress on circulating and stimulated inflammatory markers: A systematic review and meta-analysis. Brain Behav Immun. 2017 Jan 12. pii: S0889-1591(17)30011-9. doi: 10.1016/j.bbi.2017.01.011.
Maciocia, G. 2009, Aug. The Psyche in Chinese Medicine: Treatment of Emotional and Mental Disharmonies with Acupuncture and Chinese Herbs. Churchill Livingstone; 1 edition
