Summer Nutrition Musings
Here are some Summer Nutrition Musings from the wise Lyssandra Guerra of Native Palms Nutrition 🥦🥬🍋💗
・・・
TIRED
BLOATED
FATIGUE
LOW CONCENTRATION
STUBBORN WEIGHT GAIN
GASSY
CONSTIPATED
MOODY
OVERALL FEELING MEH
MAYBE it's what you're eating, when and how you're eating? . . .
Sometimes a handful of very good recommendations is all that is needed to jumpstart a new health pattern. 🧡
. . .
Questions? Ping us and learn more about our 6 Weeks to Glow program in partnership with @lyssandra_nativepalms that combines nutrition, acupuncture, lab analysis and functional medicine to help you feel and look your very best from the inside out ✨
To take supplements or not?
Do you ever feel overwhelmed with how many supplements you have to take in a day? 😧
I often find that people are taking waaaaaaaay too many supplements. I have been there too, trying to keep my body in balance and thinking that I need every possible supplement that will make me feel good and stay young, when all of a sudden I realize I’m taking handfuls of pills. Yuck. 👎
. . .
While I do think that the power of herbal remedies and vitamins are so important for boosting our health, it is really easy to over do it. One of the things I love the most about blending Functional Medicine with Eastern Medicine is that we are looking deep to see how your body can be in its most balanced state and function in a healthy way without the continued addition of supplements. 👏🏽💗 Sometimes we totally need the boost, but ultimately let’s work to find out what your body needs to work its best on its own. 😃
You Don't Have to Suffer from Cramps!
You don’t have to suffer from cramps! 💗
While it is common to have period pain before, during, or after your period, it is not something you have to live with. Cramping is a symptom of an imbalance and is not normal. 😟Dysmenorrhea, or cramps are often caused from blood that is stagnating in the Liver channel causing clots and uterine tension. Some women get cramps because they are blood deficient and lacking nutrients to support their period.
✨I have found that women who get regular acupuncture and as well as other modalities like Maya Abdominal Massage, dramatically reduce their cramps and similar issues related to their cycles. 💃🏻
The Self Healing Effect
“The Self Healing Effect” aka the #placeboeffect has been something that I have talked a lot about in my clinic. I’ve always thought that the idea of a placebo effect, is medicine on its own! .
The more we learn, understand, and research the power of how our mindset can affect our health, the more we realize how important it is for our healing process.
Here’s a link to a fascinating podcast that discusses the the latest studies on placebo, nocebo, and the belief in healing. 💡⬇️
https://chriskresser.com/the-placebo-effect-and-the-power-of-belief-in-healing
Connecting the Dots
One of the biggest dots 🔅that Functional medicine helps connect for people is the that we are seeing symptoms earlier than a conventional doctor. 📊📋👩🏻🔬
When your conventional doctor looks at lab work they are looking to see if you are in a diseased state. 🦠😦
We can have symptoms {before they are “abnormal”} and Functional and Eastern Medicine focus on preventing and reversing issues before the get out of control. 😃💪🏾💪🏼
✔️When we look at labs we are looking to see where your body is already in balance and where it needs support.
✔️We are looking to see if your body is absorbing enough nutrients, or getting enough electrolytes, and we can use food, acupuncture, and herbs/supplements to support your body’s ability to function as best as possible on its own.
Brooke's Treatment Room at Harborside!
Check out Brooke’s beautiful treatment room at @harborside_stores in Oakland! We offer both private and group community acupuncture in this great wellness space on Tuesdays and Thursdays. 💗📍
Check out our schedule and book your appointment ↖️
13 Ways to De-Stress!
It’s time to de-stress this week! Do at least one of these today and you’ll thank us later. .
Plus we’d add acupuncture to that list 📍😀 Gratitude to @refinery29 for this reminder. 💗💆🏻♀️💆🏽♂️
✨You deserve peace of mind⭐️
Beneficial Foods for Spring!
I love this rundown from @phasesacupunture of all the beneficial foods for the spring time! . .
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Here are 5 foods recommended to eat throughout the season of spring
🥬Green Foods: During spring, it is recommended to eat foods green in color and rich in chlorophyll that help accelerate rejuvenation of the liver. This includes things like alfalfa, spirulina, chlorella, parsley, wheat grass, kale, Swiss chard and collard greens.
🌿Spring Vegetables and Herbs: peas, watercress, asparagus, barley grass, and radishes-all of these help move liver Qi and open up the liver meridian.
🍋Sour Foods: lemons, limes and grapefruit are all good choices that help cut fats that may have been stored up in the body during the winter months, while also keeping the liver Qi moving smoothly. Other sours include dill, kombucha, pickles, vinegar, and kimchi.
Naturally fermented sour foods are also beneficial as their live enzymes improve digestion.
🌱Pungents: Spring onions, garlic, scallions, turmeric, basil, cumin, fennel and pepper can help be the extra kick we need to get things flowing.
🥕A Little Sweetness: Think young vegetables such as young carrots and beets. This nourishes the blood and helps keep you vital during all the new activity. Just make sure you're cooking by stir fry or steam grilling in order to allow your body to easily digest all of the nutrients!
📍And acupuncture can help address any imbalance or health issues that are occurring due to diet, stressors, autoimmune disorders, or injury.
Face the spring with hope! ❤️
Spring Wishes!
It’s almost May - May your week ahead be happy, joyful and full of ease.
Sending you some metta today and every day!
Brooke's Healthy Chocolate Bark (recipe)!
Make Brooke's Healthy Chocolate Bark! ❤️🍫 I love to make my own chocolate! I have dialed in this recipe over the years, but it is originally based on a #wellnessmama recipe. This is one easy way to add coconut oil and magnesium to your daily diet!
Magnesium is depleted in much of our soil and many people are deficient in this important mineral.
✔️
Signs that you need more magnesium in your diet are muscle cramps, insomnia, low energy, constipation, migraines, low bone density, and mood issues. I add spices used in Chinese Medicine like Gui Zhi (cinnamon), Sha Ren (cardamom), and Huo Ma Ren (hemp seed hearts) for awakening the Heart and Spleen, and soothing the Large Intestine.
⬇️✨Get The Recipe✨ ⬇️
Ingredients
1 cup of Coconut Butter*
1 cup of Organic Cacao Powder
1/2 cup Raw Honey or to taste- using half this amount or less will make a bittersweet chocolate.
1 teaspoon of Real Vanilla Extract
Optional Spices: 1 tsp Cinnamon, 1 tsp Cardamom, ½ tsp Sea Salt
Optional Toppings: Toasted chopped nuts, goji berries, hemp seed
♾ Instructions
Melt coconut butter in a double boiler or a glass bowl on top of a small pan with an inch of water (make sure water isn't touching bowl) over medium heat.
When cocoa butter is completely melted, remove from heat and add cocoa powder, honey, vanilla and other spices. If using a solid raw honey like Tropical Traditions, melt with the coconut butter.
Make sure all ingredients are well incorporated and smooth. At this point, make sure that no water or liquid gets in to the chocolate as it can cause the texture to get mealy! Be careful even with wet hands or a drop of water in the mold! [Note: I've also just melted all of this on very low heat in a small pan and not had a problem with it, but this isn't as reliable as the double boiler method]
Pour the chocolate into molds or onto a baking sheet lined with parchment paper or a glass pan to harden. Add toppings to back of chocolates.
Let harden in the fridge until solid, then remove from molds. If using a baking sheet for bark, break into chunks. Will store for over a week in fridge or can be kept in the freezer for longer.
NOTE : *You can also use half coconut butter & oil! Enjoy!!!
Spotlight on Bitter Melon!
Bitter Melon! 💗
I love the bitter melon, it’s somewhat unusual to come across in the grocery store, but you might start to see it available as organic more often this time of year. 💫Bitter Melon is a blood sugar regulator: several studies show positive results in decreasing glucose and hemoglobin A1c in people with diabetes. 📋We think that it helps our tissue use glucose in a more efficient way, allowing for a more effective secretion of insulin and less sugar cravings. 🤸🏽♂️
Packed with nutrients: full of Vit C, A, folate, potassium, zinc, iron, and fiber!
🙅🏽♂️Full of antioxidants: Several studies using concentrated amounts of bitter melon extract have shown that it is effective in killing off a variety of cancer cells.
💪🏼Supports healthy metabolism: High fiber + increasing glucose breakdown = efficient metabolism
😋Yummy!: Stir fried, salad, sauced,
Stay Healthy During Summer Travels!
Summer is coming and that might mean travel 🧳 ✈️🌅 +++ here are some great tips from Lyssandra Guerra at Native Palms Nutrition to stay healthy and feeling your best! 🌞
Traveling can jack up your digestion (eating out), detoxification (wilin' out), and stress levels (what isn't stressful anymore?) so here are some essentials to ease your systems ...
• MAGNESIUM CITRATE: eases constipation + nerves
• SUNSCREEN: delay aging, prevent skin cancer + promote long term skin health @marieveronique_
• CHLOROPHYLL: Removes toxins, speeds up metabolism + protects skin
• TULSI + GREEN TEA: Calm your nerves + feel focused? Yes, please. • BETAINE HCL: Prevent gas, bloat, heartburn by taking these with your meals. • LEMONS: Alkalinizing + stress reducing (vitamin C)
🍋🍋🍋
Chinese Herbal Spotlight : Rose!
Chinese herb spotlight! 🌹
The incredible bloom of this crazy spring has been so inspiring for the herbalist that lives deep within me! 💗
I grew up with a dad that LOVED to grow roses. Our small backyard growing up was full of roses. Maybe that’s why I love rosebuds as a medicinal herb so much! ✨
Mei Gui Hua is the Chinese name for rosebuds, and the health benefits for this herb are so on point. Mei Gui Hua tea is used to treat what we call Liver Qi Stagnation. Some of the common symptoms in this pattern are irregular menstruation, acute mastitis, irritability, abdominal fullness and heartburn. It also makes a wonderful bedtime tea to help with relaxing into sleep. You can find it at many health food stores or order it at @mountainroseherbs ⬇️ https://www.mountainroseherbs.com/products/rose-buds-whole/
#rose #healingtea #menstruationsupport #irritability #heartburn #mastitis #rosetea #herbalmedicine #herbalism #plantmedicine #rootandstem #functionalmedicine #oaklandacupuncture
Insomnia Tips with Dr. Jessica Parker
Insomnia is weird and confusing. 😴
I think it’s really hard for our bodies to naturally just get a full 8 hours of uninterrupted sleep every night. 💤This is something that has been introduced and basically forced since the dawn of electric lighting and it puts a lot of pressure on our poor parasympathetic system! 🏔💧🔥💎🌳The 5 Elements in Eastern Medicine can certainly shine a light on which organ systems need support depending on the time that we wake up in the middle of the night, but I also think that it is totally natural to have a regular witching hour (or 2). Our ancestors gave themselves a span of 10-14 hours to get those 8 hours, and it was very common for people to wake up, process thoughts from the previous day, get a snack, drink some water, have sex! They probably even gave themselves time to nap in the day! 💆🏽♂️💆🏻♀️ This just isn’t as practical in our busy society and the overlap makes that middle of the night insomnia so stressful. How many times have you laid awake with anxiety about not sleeping? It’s the worst! It may sound easier said than done, but I’ve found that trying to just let myself have that awake time when it comes has totally changed my anxiety around sleep. 🐏
Counting sheep has never worked for me, but the more I just let my witching hour be a time for me to process rather than stress about not sleeping, I’ve actually found that I’m sleeping better and more soundly these days. ❤️ #sleep
Try This Refreshing Herbal Arnold Palmer!
OMG I just tried this herbal Arnold Palmer and it’s so delish! Great for an actual sunny day this spring! 🌞
Inspiration and recipe @tradmedicinals
・・・
Looking for a new refreshing beverage for your Easter or spring brunch? ✨ We like this decidedly herbal twist on an old-fashioned Arnold Palmer. Simply mix our Organic Tulsi with Ginger tea and freshly squeezed lemonade for an all-new HERBAL PALMER! Recipe below 👇
Makes 4 small cups of lemonade 🌟Ingredients:
3 Traditional Medicinals Tulsi with Ginger tea bags
6-7 lemons, juiced
½ cup of honey (or 2/3 cup if you like it sweeter)
3 cups of water
Lemon zest from 1 lemon
Directions:
Boil the water and pour over tea bags; let sit for 10 minutes, covered in a glass jar.
Squeeze out any excess tea, and compost the tea bags. Add the honey and stir until dissolved. Then add the lemon juice, and lemon zest. Shake well until everything is combined. Serve over ice and salute to the sun!
#traditionalmedicinals #tulsi #adapotgen #lemonade #brunchrecipe
Brooke Offering Acupuncture at Harborside Oakland!
Here’s Brooke rockin it out ❤️✨with some acupuncture and healthy treats at @harborside_stores #harborsideoak #oaklandacupuncture #rootandstem
🌞
She’s there every Tuesday and Thursday from 2-7:30 with Chinese herbal treats and info about our new community and private acupuncture sessions at the Wellness Center in Harborside!
Say hello + get #acupuncture in one of Oakland’s top dispensaries. #eastbay #functionalmedicine #community #weareharborside
Is it allergies or a cold?
We’ve had such a weird cold and flu season this year that totally overlapped the allergy season. 😪🤧 I’ve had so many people confused about whether they are suffering from a cold or allergies, or both! ⁉️
Here’s a great rundown of some of the common symptoms from each side and how the connect. Don’t forget...Acupuncture treats it all!
Allergies :
Seasonal, clear mucus, symptoms 10+ days, itchy ears, nose and throat, year round symptoms or rapid sneezing.
Cold/Flu :
Fever, sore throat, strong initial symptoms, thicker/yellow mucus, hacking cough, muscle aches, chills.
BOTH:
Runny nose, nasal congestion, red watery eyes, loss of energy.
#acupuncturehelps #acupuncture #functionalmedicine #chinesemedicine #easternmedicine #chineseherbs #cupping #rootandstem
What is Really Happening with a Spring Detox / Cleanse
Since it’s the #SpringCleanse time of year I know it’s popular to use the term detox for when we limit our diet trying to rid ourselves of toxins. What’s really happening is called #Biotransformation; this is the process of rendering fat-soluble compounds into water-soluble substances so that our body can excrete them. While I do think that that if feels great to spend time once or twice per year checking in on cleaning up our eating (I’m doing that right now), I think what is most important is learning the realistic tools to keep up what feels best for our bodies for the year ahead. And it is so much more helpful when we use Functional Blood Chemistry in the mix! 🧫💉Individualized lab work is the best way for us to see all the details of where your body needs support and direct the “biotransformation” in an way that helps your body rid itself of waste to allow for the body to function better WITHOUT the deprivation phase! This is why I LOVE the 6 weeks to glow program!
Ping us for more details! .
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📸@lyssandra_nativepalms ++ more wise advice on cleaning below! ・・・
🌱SPRING CLEANING🌱… greens greens greens, soups, broths, limited raw, and limited starchy vegetables (plus eating nutrient-rich meats like liver, sardines, salmon) …I’m catering to MY specific body and have been doing this for a week now to reduce inflammation, ease digestion, strengthen immunity, have more energy, and reduce stress… feeling pretty good and staying on it 🤙🏽
When it comes to cleansing, what information do you need to help you get started? Where are you confused? How do can you tell that you need one? Everyone's body is different, what one person needs may not be what the other needs...HOWEVER, there is some essential knowledge and to-do's that everyone should follow... 🤔
Learn more in our 6 Weeks to Glow program! ↖️
🥕🥕🥕
23m
We Love Nettles!
Spring time herbs Nettles spotlight! 🌱👩🏻🍳💥 One of my favorite herbs of all time is Stinging Nettles! I can’t tell you how many times I’ve accidentally stung myself (lol) but when handled properly, it is such a great spring time herb to keep on deck. You can certainly wild harvest it, but it is commonly found fresh at the farmer’s market around this time and makes a great addition to many recipes. 💗
Once you cook it, the spikiness will go away. You can also drink straight as a tea and has magical anti inflammatory benefits. I like it especially this time of year to keep the seasonal allergies at bay. Aside from its amazing treatment of all kinds of inflammation and pain issues, Nettles have been studied and found to be beneficial in treating enlarged prostate issues, hay fever, and blood sugar control. 😎
#springherbs #eatyourmedicine#antiinflammatoryfood#functionalmedicine #rootandstem#nettles #stingingnettle #allergyrelief#springcooking
Spring Tonic for Cleansing
A great spring tonic we’re loving 🌱💗 @kitchenwitchbonebroth
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TONIC RECIPE! Spring green means more movement, new growth, and shedding that old schtuff too. Our Healing Greens Tonic is a seasonal, simpler rendition of our wildly popular Healing Greens Soup. All you need are a few staples and blender. Our, brothy, answer to the green juice 💚
Ingredients:
-@kitchenwitchbonbroth 1/2 - 1cup, warmed
-Ghee 1tsp -1TB (we love @fourthandheart)
-Dino kale, 1-2 leaves
-Cilantro, 3 whole stems w/leaves
-Squeeze of Lemon
-Salt to taste
Add all ingredients to a blender, blend for 10-20 seconds, pour into your favorite mug, and sip away.
#tonic #brothtonic #healingtonic#bonebrothtonic #healingfoods#healingfood #healthyfood#healthyfoods #healyourgut #guthealt#healthygut #happygut#gutbrainconnection #gutshot#microbiome #microbiomehealth#guthealthmatters #bonebroth#kitchenwitch #kitchenwitchbonebroth
#functionalmedicine #rootandstem#springcleanse